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Keto For Beginners
What is the Keto Diet?
The Ketogenic diet is a high-fat, moderate protein, low-carbohydrate diet which forces the body to burn fats (Ketones) rather than carbohydrates (Glucose). To summarize, this diet is:
- High Fat
- Moderate Protein
- Low Carbohydrate
What does Ketosis do?
Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, your liver burns fat and makes organic chemicals called Ketones, which the body uses as fuel.
Are there Different Types of Keto Diets?
There are several versions of the Ketogenic diet, as everyone needs varying macros (ratio of protein : carbohydrates : fats) and nutrients. Here are some popular versions of the Keto diet:
Clean Keto: Focus on eating vegetables, berries, healthy fats & oils, organic meats & dairy, limiting/eliminating Keto “Junk Food.” Macros for this version are usually: 75% fat,20% protein, and 5% carbs.
Lazy/Dirty Keto: The most commonly practiced type of Keto diet. While focusing on eating vegetables, berries, organic meats, and dairy, Keto “treats” are also allowed such as fat bombs (bite-sized snacks made with fat-rich ingredients), chocolate, low carb candy & snacks, alcohol, and take-out food. The macros for this version vary from 60-75% fat, 25-30% protein, and 5-10% carbs.
How do I know what food is Keto-friendly?
The type of Keto diet you choose to follow will dictate what foods you will consume in order to achieve your target macros. The following foods are keto-friendly for any Keto diet type:
- Nuts & Seeds
- Full-fat Dairy & Eggs
- Meat & Fish
- Low-carb Vegetables & Oils
What are some keto-friendly snacks?
When you feel a craving coming on reach for these keto-friendly snacks to satisfy your sweet tooth while staying on track with your wellness goals.
Organika FAV Keto cookies
These mini chocolate chip keto cookies will easily become an instant favourite! With added collagen to promote glowing skin and hair these cookies are full of flavour and health benefits. FAV keto cookies contain only 2g of net carbs, 4g of protein, and no artificial colours or preservatives. Grab these as a quick snack and delicious keto-friendly option to meet your health and wellness goals.
NoSugar Keto bar
These creamy, melt in your mouth keto bars are the perfect decadent snack to satisfy any sweet craving! They offer the perfect keto makeup of 75% healthy fats, 20% protein, 5% net carbs and no sugar. Allow yourself a little indulgence with delicious flavours like birthday cake, cookies and cream, and chocolate peanut butter.
What are the side effects of a Keto diet?
The Keto diet is very safe for the average person, as long as it’s being monitored and you are drinking enough water. Diabetics or people with epilepsy should keep a close eye on their ketone levels while in Ketosis. Ketoacidosis is another potential concern that happens when the body becomes too dehydrated. Luckily, this can be easily avoided with a regular intake of minerals (electrolytes) and green vegetables.
The most common side effects of a Ketogenic lifestyle are:
Trouble in the washroom: It is very important to ensure you’re getting your RDA of fiber to prevent this! Great sources of low carb fiber are psyllium husk or acacia gum.
Headaches or “Keto Flu”: This occurs when your body has become depleted of minerals, and you experience flu-like symptoms. A great way to prevent this is by taking an electrolyte supplement.
How long before I see results?
It takes about 2-8 days to get into Ketosis, based on the person and the type of Keto diet chosen. You will likely lose your stored water weight fast, and usually in the first week or so. Once water weight is gone, the liver will start using stored fat from our adipose tissue, and that is when the magic happens! Listen to your body’s signals, as you can almost always tell when you start burning fat compared to stored water weight. Usually, you experience a jolt of energy!
Should I see a doctor about this?
It is always recommended to consult with a doctor or health care provider prior to any lifestyle or dietary changes. If you have any questions regarding this lifestyle, please talk to a Kardish team member and we would be glad to assist you on your journey to better health and weight loss.
THE ULTIMATE SUGAR REPLACEMENT
Swerve is a natural, zero calorie sweetener made from a blend of erythritol and oligsaccharides.
That's a mouthful. What does that mean?
It means that if you're baking or cooking and looking to use less sugar, you can substitute it with Swerve. Period.
Looking to avoid artificial sweeteners? Us too. Trying to cut calories and reach your health goals?
Swerve can help. Going keto and don't care much about calories, but don't want to even think about carbs? No carbs here.
Diabetic and looking to avoid blood sugar spikes? Swerve doesn't cause them.
In short, Swerve is the Everyone Friendly Sweetener because we're here for your lifestyle, no matter what it looks like.
Keto-Friendly Meals For The Whole Family
If you’ve committed to going keto this year, you are likely more than prepared to drastically change your way of eating.
But an unexpected challenge for many keto eaters is finding recipes that others in your household will enjoy. Luckily, it’s not as tough as you might expect. From breakfast to appetizers, here are some of our best meal ideas that are guaranteed to please everyone in your family.
Eggs are a ketogenic diet’s best friend, and you can’t go wrong with a tasty frittata. They’re so simple to make, and the variations are endless. Try different combinations of your favourite keto veggies—mushrooms, broccoli, spinach, and bell pepper are all great options. Before you bake it, don’t forget to top your masterpiece with a generous handful of grated cheese.
This crave-able dish is surprisingly simple to turn keto. Start by switching out regular flour in the breading for almond flour. Then, select your favourite ketogenic vegetable oil for frying (we like avocado oil because it has a high smoke point).
The same rule applies to pancakes: swap out the wheat flour for almond flour in your favourite recipe and you’re on your way. Then, top your creations with berries and nuts as a finishing touch.
One of the best perks of keto is that you can still enjoy a good charcuterie board—just nix the bread. Impress your family and friends with a luxurious board, complete with a variety of tasty cheeses, meats, and keto-friendly crackers. Don’t forget to add delicious touches such as stuffed olives, berries, and sauces to take it to the next level.
This beloved appetizer also happens to be naturally keto! For a tasty twist, top them with avocado, green onions, olives, feta, or even crumbled bacon.
Who doesn’t love a skewer hot off the grill? Create a delicious and satisfying feast for the whole family with marinated meats, lemony shrimp, and vegetables grilled to perfection. The trick? Since your veggies and proteins all require different cooking times, resist the urge to pile them all onto the same skewer. Instead, cook just one ingredient per skewer for the best results.
This traditional Mediterranean dish of poached eggs in tomato sauce is a flavourful and nutritious option that everyone will love. For a tasty little extra, try crumbling in some feta cheese while you poach the eggs.
There are a thousand ways to prepare this fun and versatile dish, which can serve as a tasty appetizer or a delightfully satisfying main. Do a little research to find a low-carb sauce recipe you like or buy a keto-approved bottled sauce to save yourself some time.
You would not believe how simple it is to make a gorgeous keto-friendly stuffed mushroom that everyone will adore. For bite-sized appetizers, use button or cremini mushrooms, stuffing them with cheese and a few choice herbs and spices. For a meal-sized dish, scoop out the gills from half a dozen good-sized portabellas and add a generous amount of sauteed veggies and shredded chicken.
Keeping Up With Kardish: Meet Twinkle
Let us introduce you to Twinkle. Her personality is as bright as her name! She recently moved to Canada with her husband from India and by profession is a pharmacist. She currently works at Kardish full-time, and also manages a youtube channel! ?When she moved to Ottawa, she found that Kardish was a place where she could incorporate all her past knowledge. Kardish was a perfect fit!
“I like having different areas to chat with customers about. I’m a talkative person, so it’s a perfect match,” said Twinkle.
Although Twinkle is a vegetarian, she is a big foodie. “I’m so glad to live in a multicultural country that encourages me to try new things,” she says. Twinkle’s big tip of the day is to keep a balanced meal. She usually has one cheat meal, something that she is craving. Then, she makes sure to eat one meal which is super healthy to give her the right balance. “I’ve got good role models here at work. My managers are a nutritionist and yoga fanatics, so they always motivate me.”
Twinkle also has amazing background knowledge in make-up and skincare. “I love making make-up and skincare videos and tutorials for my channel followers,” says Twinkle. “I also review electronics like hair straighteners, epilator, facial cleansing spin brush, and such.” Her strong interest in all things skincare means that she’s also super regular with her own personal skin care routine. “I’ve always had an interest in skincare, especially homemade remedies.”
Back in India, Twinkle’s favorite remedy was a mixture of chickpea flour and turmeric. It’s great for bathing in or using a facemask. She also loves using Aloe Vera and tea tree in her hair and face masks. “My favorite combination of oil treatments is olive oil or castor oil as a carrier oil along with essential oils like peppermint and tea tree.This blend really calms you down and puts you to sleep, and plus it’s also good for your hair,” says Twinkle.
If you’re looking for a trick to relax you and sleep better, Twinkle suggests this foot soak:
- Use hot water
- Add 2-3 drops of peppermint oil
- 2-3 camphor oil
- A few drops of eucalyptus oil
- Finally, add epsom salts
While Twinkle has always been dedicated to skincare, her passion for make-up started in high school. Her first attempt was for a dance competition where she started playing around with concealer, which she used as a base, and then lipstick, which she used as eyeshadow and blush. How creative! She had no previous knowledge of how to correctly apply make-up, but after the show, she received a lot of compliments on her work. That’s where her passion sprouted.
“I get my inspiration from various online make-up artists and YouTubers and I also love playing around with colours,” says Twinkle.
Although she loves chatting about skincare with customers, as it’s such a universal topic, her customers also come to her for help in choosing the right supplement.
“I’m super chatty, so there isn’t just one topic I can talk to customers about. Most of the customers come to me for stress, anxiety, sleep, and sometimes even a combination. I also help customers with women-related supplements such as hormonal imbalance, menstrual cramps, collagen needs, and more,” says Twinkle.
Kardish has also taught her a lot about the Ketogenic diet, so she can comfortably chat about that with customers as well. Being a healthcare professional, Twinkle plays a big role in the community. “It’s not as simple as just over the counter melatonin. There are a lot of different types of products. It’s about knowing what's best for your customer,” she says.
Twinkle’s Tips for staying happy and healthy:
- Have a cheat day or cheat meal! - it’s important for your physical and mental health
- physical activity is a must (yoga, surya namaskar, exercise, meditate)
- Try to eat home-cooked food.
- Listen to music, spend time with your family, or do something else that keeps yourself happy.
- Spend time with pets! It helps release stress and can start your day nicely.
- Come to Kardish and talk to us! After a long day, come to our Merivale store, check out our aromatherapy section, listen to the soft music playing, and chat with us!
Twinkle’s taste in food is as strong as her aromatherapy preferences! Check out this amazing Pav Bhaji recipe:
1 cup frozen mix vegetables (available at Kardish)
2 roughly chopped potatoes
1 roughly chopped tomato
1 roughly chopped onion
Cilantro leaves, garlic, ginger, chilly powder, turmeric powder, cumin seeds, vegan butter or regular salted butter, salt, garam masala (optional)
- In a big pan pour 2 cups of water and 1 teaspoon of salt. Add all the vegetables (potato, peas, tomatoes, French beans) and boil it for 20 minutes
- Then mash all of them with a potato masher and let it cool down in a separate container.
- In the same pan take some butter or vegan butter (1 scoop)
- Add roughly chopped onions, ginger, and garlic with cumin seeds, chilly powder, and turmeric and saute it for a minute.
- Add the mashed vegetables into it and cook it on low medium flame.
- You can add water to adjust the thickness of the curry.
- Add cilantro leaves and give it a good mix.
- Add a scoop of butter
Voila! Curry or bhaji is ready. Squeeze a lime or lemon to give tangy flavor before eating.
You can eat this with white or brown bread and it goes very well with spelt flour bread from Kardish!
A fun fact about Twinkle is that she always has an emergency kit on her. She never leaves home without it. Let’s take a look inside:
- Her make-up
- Pack of electrolytes (vitamin C for when you’re low on energy)
- Nutritional bar (for when you’re hungry!)
- Sanitary napkin
- Mint or toffee
- Lip balm (Burts Bees)
Head over to our Merivale location and meet Twinkle in person! She’ll be glad to share more of her favorite skincare, aromatherapy, and nutritional tips with you!
How To Stick To Your Health Resolutions This Year
It’s that time of year again—resolution season.
As we all know, it can be tough to stick to resolutions, especially wellness goals. Whether you are looking to lose weight, be more active, get stronger, or simply feel healthier this year, we want to make that journey easier for you.
Here are some of our top ideas to help you create habits that last.
Ask someone to keep you accountable
Goals are always more manageable when you’re working toward them with someone else. This year identify a person in your life who would be comfortable keeping you accountable to your resolutions. Then, fill them in on your plan and discuss how they can help you stay on track. Your buddy could be a friend who helps by joining your workouts, or a partner who shares the load by cooking healthy meals. Invite your loved ones to be part of your team and together you can determine a strategy that works for you.
Keep the house stocked with healthy natural foods
When there is nothing in the fridge, it can be tempting to surrender to cravings. But if you keep the cupboards stocked with healthy snack options, you’ll be much less likely to stray from your diet. To ensure that you feel full longer, be sure to select foods that contain whole grains and good fats. And of course, make sure your fridge is full of plenty of fruits and vegetables.
Set reasonable goals
At this time of year, it can be tempting to make bold, ambitious plans for your health. But if you create goals that are not realistic for your life, you’re just setting yourself up for disappointment. Establish resolutions that you can reasonably achieve this year. They can still be ambitious, but you should ensure that they are possible within the limits of your schedule and your lifestyle.
Measure your progress
Keeping track of the progress you’re making can help you stay motivated—especially when you’re tempted to throw in the towel. Once you’ve set your wellness goals, determine the best way to measure your success and track it on a chart. Then, keep your tracker somewhere handy—like on the fridge—so you have a visible reminder of your progress.
Integrate activity into your routine
It’s not always easy to fit regular exercise into our busy lives. However, on days where you can’t fit in a full workout, there are plenty of other ways to add small amounts of activity into your routine. If you need to take a trip to the store, walk it instead of driving. If you’re spending time with your kids, make it an active outdoor game. There are countless ways to get your body moving throughout the day without hitting the gym.
Remember your why
Whenever you’re feeling like giving up, stay motivated by reminding yourself why you’re doing it. If you’re considering skipping your workout or giving up your healthy diet, take a moment to remember what led you to create those goals in the first place. That moment of reflection might be exactly what you need to get back on track.
How To Fight Seasonal Depression Naturally
It’s that time of year again. As the days get shorter and darker, many of us are starting to feel the effects of the winter blues. And with the pandemic keeping everyone at home more than usual, this year feels particularly daunting.
Some people have an official diagnosis of Seasonal Affective Disorder (SAD), a mood disorder triggering symptoms of depression, but so many others simply know they have a tendency to feel a little down during the chilly months. The darkness and isolation during the winter—especially in northern countries such as Canada—can cause fatigue, feelings of hopelessness, and difficulty concentrating, among other symptoms.
If you are affected by the winter blues, these tips can help you combat the issue naturally.
Take vitamin D
Seasonal depression can sometimes be a symptom of low levels of vitamin D in your blood since vitamin D comes from sunlight. To stay on top of it, consider adding a daily vitamin D supplement to your family’s routine.
On a cold winter day, the last thing you likely want to do is strap on your boots and head outdoors—especially if you’re feeling seasonal malaise. However, spending time outdoors is a proven mood booster. Sunlight provides your body with an extra hit of vitamin D, and it also helps reset your internal sleep/wake cycle, which can help you get a better night’s sleep.
Try light therapy
Research shows that light therapy—aka phototherapy—is an effective natural treatment for Seasonal Affective Disorder. Consider investing in a light therapy box, which emits fluorescent light that imitates the effect of sunlight on your body. Sitting in front of a light box for 30 minutes a day is proven to help the majority of adults who experience some form of seasonal blues.
Staying active is always tough in the winter, but it’s particularly tricky this year, with so many gyms closed due to the pandemic. However, exercise can make a significant impact on mental health, and it’s vital that you integrate it into your routine to combat seasonal depression. As the weather starts to cool down, make a plan to integrate 30 minutes of activity into your day 2-3 times a week. And remember, there are plenty of fun activities to enjoy during the winter! Consider dusting off those cross-country skis in the garage, checking out a local outdoor skating rink, or even building a good old-fashioned snowman.
Don’t forget to socialize
We know that it’s also going to be a tough season for socializing. However, experts say that interacting with others is one of the best remedies for seasonal depression because it forces you to expand your attention and thoughts beyond yourself. As the temperature drops, schedule meetups with family and friends to spend time together regularly in a socially distanced way. Events could include virtual chats, winter walks, or other safe outdoor activities. And remember, your family and friends could be suffering from the winter blues too—so show them some love!