Vegan and Keto? Review of The Key Dough
Keto is referring to a diet that is low in carbohydrates but high in protein. While originating as a medical diet, it’s popularly associated with weight loss.
Tag: healthy choices
Don’t Buy Peanut Butter In A Plastic Container. Ever.
We do not buy much plastic, as we know about its health hazards. But this new discovery about peanut butter in plastic containers blew our minds!
Boost your immune system while social distancing
Probably by now, many people have done a fair share of staying home and practicing social-distancing. But how do you boost your immune system during these changing times?
It is a little known fact that humans (even introverts) need to have people around them to be well…human! We are not meant to be alone. Babies who are devastatingly starved of socialization do not develop healthfully. Prisoners in solitary confinement even for hours come out mentally changed from when they went in… We are not any different from them as during quarantine and social distancing times, we need to boost our immune systems to make it.
Based on a true story film that we just had the opportunity to watch, Just mercy, a wrongfully convicted Walter “Johnnie D” McMillian suffered life-long repercussions after solitary confinement and 6 years on death row, till he died long after his release. The human spirit needs positive socialization in order to support life. While our social-isolation during this global panic-attack is a far cry from what people on death row. (Did you know that at least 1 of 9 are wrongfully convicted due to poverty and race?) Endure, we still need to maintain or immune system to ward off illness and maintain hope that things will be OK.
Here are 5 ways to boost your immune system during these challenging times.
Eat whole foods to boost your immune system
While others scramble mostly for pasta, rice, canned food, and toilet paper…as a vegan, stock up on fresh fruits:
- lemon,
- orange,
- kiwi,
- kumquat,
- berries,
- banana,
- apple, etc.
and vegetables:
- carrot,
- eggplant,
- spinach,
- tomato,
- pepper,
- cucumber
- zucchini and other squashes etc.
You can cook, steam, bake, stirfry, and freeze them if needed. Ensure that you eat colourful fresh produce and limit refined starch that will surely add your waistline especially if you’re not active. Whole foods also include whole-grains, legumes, healthy fats like (extra-virgin olive oil, virgin coconut oil, avocados, nuts, and seeds. These foods contain vitamins and minerals such as the following:
Vitamin C
Vitamin c is the main vitamin that boosts the immune system.
Foods that contain vitamin c: orange, lemon, kumquats, sweet peppers
Vitamin B6
Foods that contain vitamin B6: Leafy greens, chickpeas)
Vitamin E
An antioxidant that fights off infections.
Foods that contain vitamin E: Spinach, nuts, and seeds.
Limit stress and anxiety to boost your immune system
Stress weakens your immune system, so whenever you’re feeling stressed, ask yourself this: “Can I do something about this right now?” If so, make a plan on what you will do about it. If you answer no, then rub your hands together and shake it off your hands.
Stress ball of light practice
- Rub your hands together to create warmth and friction, then open them as wide as you want, to create an energy ball. Do you feel the energy between your hands?
- Imagine that your energy ball is made of golden-white light. Now, one by one put in everything that is stressing or worrying you in this energy ball. It can be a colourful ball of light if you want.
- Now, release the ball to the sky and let the universe or God or source take care of it, transmuting it into light energy.
Prioritize physical activity to boost your immune system
It is easy to become a couch potato or for some of us, to go on being one, but does this make you feel good? Probably not. While it is good during self-isolation to do nothing and return back to your human-beingness, rather than doing, it is also important to move your body. The energy that flows through your body needs ways to express itself, so exercise is an important way to do this. you can make it fun and follow along to a dance video online.
A friend of ours sent us a dance video which we have enjoyed and I even looked for more. Not only is it fun to dance (you don’t need to be good at it, just focus on getting the moves somewhat). The interesting thing is, when your attention is turned to dancing and how your body feels, you give your mind a break from all pointless thinking, therefore, relieving stress.
You can also go for a walk if your garden or backyard or in nature to walk your dog. Keep in mind that your state police might come looking for you…even if you are not near anyone…This should not last very long hopefully. David Icke’s son, Jamie Icke took his dog for a walk in the countryside and when he got back to his car, there was an office there who questioned him on what he was doing…clearly not about health but about power.
Do something creative to boost your immune system
Not that we need expert advice on the obvious, but experts agree that creativity is healthy!!! Creating something out of nothing is a great feeling whether it’s cooking, art, a dance, a story, music. You don’t need to create the wheel, just do something your way or not. Something that gives you a finished product in the end. We are powerful beings on this earth to play with energy and create things. Our creations with the right intentions, fulfill ur spirit and the spirit of all.
I hope you are all doing well during this time. It’s important to do things that light a spark within you. Avoid the news because it is fear-based and will affect your immune system and well-being. Be hopeful that you don’t have to carry anything on your shoulders. Return to this list when you feel negative. It’s fine to allow yourself the space to feel everything without judgment, but don’t dwell there. Come out for some air or open the windows.
It’s darkest before the dawn and
a new day is on the horizon and
it’s bright!
References:
The Scientific Reasons Why Being Creative Can Make You Happier
Normalizing fasting for better health
Fasting is as natural as breathing. Imagine how healthy our relationship with food would be if we didn’t give ourselves access 24/7?
What to know about a shampoo (bar)?
Nature lovers headache: who would have known that a transfer from your everyday shampoo to an all-organic shampoo bar can be such a hassle?
Canada’s food guide is a victory for vegans
As Canada’s food guide tagline states: eat well, live well. Vegans have known this all along. If not for the animals and the planet, then for your health.
As a child, I remember flipping through the colourful few pages of Canada’s food guide. It was accessible at school and at different offices, probably including the doctor’s office. As I flipped the pages, I noticed the daily requirements of each food group, thinking of how I could possibly eat more fruits and vegetables.
As an adult, before becoming vegan, I still felt discouraged by the high serving sizes of fruits and vegetables. Why? Well, even my younger self intuitively knew that these foods were best for me. With vitamins, minerals, and life-saving properties, unlike the brown and white recommended protein, grains and dairy products.
In January 2019, Canada finally released an updated food guide (the last was in 1992) that is much more well-rounded. As well, it is a great teaching tool for the population to take our health in our own hands by consuming more of the foods that we intuitively know is better for our bodies.
Source: Canada’s food guide wiki
What the food guide highlights:
No serving sizes
This is fantastic for people who like me, felt discouraged by the daily recommendations… Is a bowl of grapes two servings or one? Are grapes too sweet to compare to a serving of berries? You see, the serving sizes can complicate things, and take the attention away from the main thing, which is to eat more fresh fruits and vegetables.
Have plenty of fruits and vegetables (1/2 of your plate)
Increase intake of plant-based foods
The new Canadian food guide simply illustrated that most foods consumed should be plants. There is no emphasis on animal products, which we should consume minimally if at all. This is a great achievement for vegans! It is known that animal foods can increase the risk of chronic diseases like heart attacks and cancer. Plant-based foods, on the other hand, are known to reverse chronic disease.
but a known fact.
Canada’s Food Guide states…
Eat protein foods (a 1/4 of your plate)
There are many alternative plant-based sources of protein as pictured above. These include but not limited to lentils, chickpeas, beans, tofu, nuts, and seeds.
The heart and stroke foundation promotes the consumption of protein as per the Canada food guide animal foods as a normal part of nutrition, without mentioning the link between the illness they seek to cure. On a positive note, the foundation encourages choosing plant-based protein more often.
”Canada’s Food Guide recommends that protein foods should make up a quarter of your plate and be consumed regularly. Eat more plant-based protein. When choosing your protein foods, opt for plant-based more often. Plant-based protein foods can provide more fibre and less saturated fat than other type of protein foods.”
A long-term study published in October 2016 finds a link between the cardiovascular cause of death, animal protein intake. And at least one risk factor such as limited exercise, smoking, alcohol intake, obesity, etc. The study followed two large populations of nurses and other health professionals from the 1980s to 2012.
”Moreover, we observed that substitution of plant protein for animal protein from a variety of food sources, particularly processed red meat, was associated with a lower risk for mortality, suggesting that the protein source is important for long-term health.”
Canada’s Food Guide recommends…
Eat whole grains (a 1/4 of your plate)
The emphasis is on “whole”. Simple carbohydrates are unhealthy because they spike blood sugar levels quickly. And the false energy spike that we get short-lived, leaving us tired and hungry. Whole grains are closer to what nature intended. They keep us fuller longer and don’t digest as quickly, so they don’t affect our blood sugar at the same rate.
Choose brown rice, red rice or wild rice over white rice when possible.
Opt for millet, amaranth, and quinoa over simple carbs
Whenever possible, eat spelt, Ezekiel or sprouted grain bread over white or “whole wheat” bread.
Better yet, choose gluten-free bread. Whatever you do, see how you feel after eating food.
Notice that wheat hasn’t been mentioned. This is because the wheat crop of today is not like the past.
‘Today’s wheat is greatly genetically modified to grow faster and provide a higher yield of wheat per acre. More food to the starving poor was a blessing, but could there be disadvantages with the modern super wheat?” Source
Many people have discovered that eating wheat/gluten causes a “foggy brain”, a sluggishness and bloating. Even worse, many people’s health is threatened due to celiac disease, while others, as mentioned above, are simply sensitive to wheat gluten.
Also, when food is overproduced, appears in most processed foods, we should probably be careful of it, ie. wheat and soy.
Canada’s Food Guide suggests…
Make water your drink of choice
The above suggestion is self-explanatory, but why must we drink enough water?
Nutritionists agree that to say that our body needs water is a gross understatement, after all, water is key in the body’s function:
- all organs of the body use water
- for digestion
- nutrient absorption
- produces and cleanse our blood
- cleanses the body of waste
- regulates body temperature and much more.
Dr. Robertai Lee explains American’s chronic dehydration at Medicine Daily, stating that “60 percent of our body is composed of water, 75 percent in our muscles, 85 percent in our brains, it’s like oil to a machine”.
Have you seen documentaries like 127 hours where a man trapped on a mountain survives for days after drinking water? His likelihood of survival increased because dehydration can kill us faster than starvation, so get a metal or glass water bottle and drink water!
Still, there is the fear of drinking too much water, but in truth, most of us don’t drink enough pure water. The water contained in processed drinks doesn’t count!
Many people aim for 8 cups of water, but most of us don’t drink nearly this much, yet as Diabetes Strong explains, for Diabetics, “Even a mild level of dehydration – something you may not even feel – could easily leave your blood sugar levels 50 to 100 mg/dL higher than if you were drinking enough water”.
Canada’s food guide simplifies nutrition for us, but it is key that we take a personal interest in what we consume, how active we are, and how many ‘bad habits’ we have because these factors affect the quality of our life today and in the future.
What do you think of the Canada food guide?
References:
- Nutrition Studies.org
- Song M, Fung T, Hu FB, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med 2016.
- The Daily Meal
- Diet Doctor.com
Give promises that matter and keep them!
It is the beginning of the new year – time to give yourself some promises and keep them! Think of yourself, but also of the world around you.
Sugar and gluten fast: 10 days is not enough
We realized that we are eating too much bread. Too much of anything is not good, so while at it, we stopped eating sugar as well. Read more about our 10 days journey!
Windows open for health – fall is here!
Though it is colder outside, do not think that the windows have to be closed. Now it is the right time to keep them open for your better health!
Summer is over and therefore autumn blues may creep in for many of you. We may get the feeling of cold in our bones. Also, low activity and extra weight or bad health may welcome us. Though it doesn’t sound all so beautiful, the beginning of the fall is a great time to make a change. Yes, another change. We sure love changes. Now is a good time to stop for a moment and think about what can we do for our health.
Chinese Medicine
I am a big fan of Chinese Medicine. I have had acupuncture annually since I was 14. It has helped me a lot. Just in case if you do not know what acupuncture is, let me explain. It is a medicine in which the needles are inserted in the skin at specific points. These are considered lines of energy, in other words meridians. They are used to heal various physical and mental conditions.
You have to keep in mind that acupuncture is a good way to keep your health in a good balance. But it doesn’t always help. For example, if you have inflammation in your tooth’s root channel, then the needles are not going to heal it. You actually have to go and see a dentist and get the nidus removed. I am not saying that it never helps. I am sure there are people who have received miracles to their health thanks to needles.
Why did I mention Chinese Medicine? Other than that it seems like a good health practice to follow. It may also be your way of discovering something new. Something you may consider a better option for your health. I think it is useful to know what fall in Chinese Medicine represents and what can we learn from it.
Fall and health in Chinese Medicine
In Chinese, Medicine fall represents the transition season from the height of (yang or) active energy of summer into the passive (yin) energy of winter. It is associated with the Metal element and the Lung organ network. Just as the lungs and the breath help to establish a rhythm within our bodies. Fall is the natural season to rediscover a healthy rhythm in your life. If you think about fall, doesn’t it remind you of a sore throat and running nose? Looks like we have been neglecting our lung organ network altogether. Why else we experience the low immune system during fall time.
The Metal element of fall symbolizes clarity and diamond-like strength. Harness the natural energy of fall to both clarify what you value most and to find the strength to set boundaries. And say no to what no longer supports a fulfilling life. If you fell away from your commitment to your health routines during summer. Fall is a great time to recommit to eating healthy, exercising regularly, and addressing your health concerns. What could be the best to give a great start for a new season than doing all this!
Perhaps some tips from a Chinese Medicine perspective can help you to stay in good health this fall. Some of those are by Tara Gregory, LAc from Dr. Samantha’s clinic in Portland, Evergreen Natural Health Center. I was inspired by her post to talk about health during fall time.
Tips to stay at good health at fall
- Prioritize what is most valuable to you. In the fall we become acutely aware that there are never enough hours in the day. Are there tasks that are occupying your time that are preventing you from eating well, exercising regularly and spending quality time with loved ones?
- Eat with the season to stop colds in their tracks. Fall is the time to transition towards eating warming and cooked food. The warm yang nature of summer helps the body digest raw food and salads. But, as the weather turns cooler, eating raw and cold food puts a strain on the digestive system. This takes energy away from the body’s ability to defend itself from illness. Build up your reserve of energy to keep your health this winter, by incorporating baked root vegetables and winter squashes into your diet.
- Pungent flavors open up the pores, causing diaphoresis to help you sweat out a cold. Try adding garlic, ginger, fresh green onions and chives to a bowl of hot soup.
- Keep Warm and Wear A Scarf. In Chinese Medicine, the wind is seen as the root of many diseases. Especially with colds characterized by sneezing, runny noses and chills. There is an acupuncture point located at the base of the skull about an inch in either direction from the spine. This point is named Wind Pool. Keeping this point protected and covered by a scarf will help ward off a cold.
- Boost Your Immune System with Acupuncture. It’s a great time to get back into your acupuncture routine. Especially if you suffer from colds, pneumonia, asthma, depression, fatigue, arthritis, or any condition that worsen in the winter month. Keep healthy with Acupuncture as preventative medicine. Acupuncture can directly boost your immune system. And tone your lungs to make you less susceptible to illnesses in the coming months.
Take time for yourself and watch what you eat
Find inspiration from the following tips as well. Hopefully, that keeps you away from falling on a cozy sofa. Also not eating so much of calorie-rich foods and spending most of your time indoors.
- Try a new hobby or go and scout your neighborhood for possible work out places. That is if you already didn’t work out throughout the summer 😉 Keep the visits to the lot regular to stay active. Or just walk a lot or cycle and aim for 10 000 steps daily.
- Consider continuing that healthy summer diet: lots of fruits and vegetables. Perhaps maybe it is time to become vegan.
- Vitamin D supplements to keep your mind and body active, plus it helps to build up your immune system.
- Start checking sugars in your snacks and drinks. They are hidden everywhere and say no to really rich and unhealthy foods. Show some character!
Fall is a great time to prioritize what is important to us. Keep an eye on our eating, exercise regularly and spend time with your loved ones. Also, it is a season to enjoy warm, healthy, plant-based meals prepared of local produce. Use garlic, ginger, and onion to flavour to keep the cold away. Don’t forget your scarf, as wind is a real menace to your body. And if you really need a boost, get some good quality vitamin D for the darker times ahead.
And yes, keep the windows open, especially in the morning after waking up. So that the fresh air can exchange the night stuffy air and bring in freshness to your home.
What are your tips to stay healthy this coming fall season?