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Wellness Blog

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: 

  • Berries
  • 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.

Wellness Blog

Try These Celebrity Favourite Supplements!

So many wellness trends floating around today can be traced back to celebrities. They influence most popular trends, from fashion to fitness, so why not follow their lead when it comes to supplements, too? Most stars stick to a strict schedule with diet and exercise, especially if they are training and preparing for an upcoming role. These are some of the supplements that celebrities swear by, and why you should try them out too!

Jennifer Aniston

Jennifer Aniston maintains her young, healthy and glowing skin by taking A LOT of vitamins! Her secret is simple, she takes her vitamins three times a day, and they usually consist of Vitamin C and basic omegas. Both of which are more than likely contributing factors to her consistent youthful and glowing appearance. She also notes that regular cardio and a balanced diet are essential to promote and maintain overall health and a simplified skincare routine that she maintains daily. 

Victoria Beckham 

Posh Spice believes in a simplified approach to wellness, believe it or not! She swears by her routine, which includes bee pollen to help fight off wrinkles and fatigue. Bee pollen contains 22 amino acids, 12 vitamins, and 28 minerals in each spoonful. This is her number one secret to maintain glowing skin and fight fatigue. A simple yet effective way to achieve the Victoria Beckham glow!

Madonna 

Madonna has been continually praised for her youthful features and personality throughout the years, but what is her real secret to maintaining it? She loves natural supplements and swears by ginseng and yerba mate tea. Yerba mate is known for its natural boost of energy, and ginseng provides antioxidants and anti-inflammatory benefits. So next time you are looking for a natural boost, why not try one of these options.

With so many different vitamins and supplements on the market, it can often be overwhelming to choose what is right for you and what will be effective. But, with a little bit of help and guidance from our favourite celebrities’ proven wellness routines, hopefully finding the right supplement can be made just a little bit easier!

https://whyttmagazine.com/all/the-vitamin-routines-of-celebrities

Wellness Blog

The Importance Of Protecting Our Microbiome

BY: AMY WILSON

Adjusting to the “new norm” of COVID-19 has led to a drastic increase in hygiene practices. To protect our health, businesses and organizations are following protocols and adhering to recommendations made for our safety. Unfortunately, a lot of these hygiene practices include harsh disinfectants and chemicals that kill off our natural microflora. While we still learn about this emerging new disease, it is definitely important that we take all measures to protect ourselves and others. However, to keep ourselves safe, it is also vitally important that we keep our immune system strong. In order to do this, we must protect our natural microflora.

Humans are naturally home to trillions of beneficial bacteria of an immense variety, that make up our microbiome. These bacteria live both on us, and in our digestive tract, protecting us and keeping us healthy. Antibacterial products, such as the ones used for disinfecting, are a threat to our natural microbiome.

I am in no way saying stop using strong antibacterial products during this time. Instead, I am suggesting we take into consideration ways in which to implement practices that will balance some of the adverse effects of the chemicals we are using to disinfect and clean. So, until we fully understand transmission of COVID-19, let’s remember the basics that will help protect our microflora.

The gut is #1

Protecting our digestive tract is fundamental in caring for your internal microflora. When your digestive tract is healthy, it helps your microbiome flourish, and in turn, works to keep your immunity strong. Here are some considerations to implement when thinking of the overall health of your digestive tract.

Remember to get outside

Find yourself in nature more often. Being in nature will not only reduce stress levels, but can also have a positive impact on your microbiome. Breathing in fresh air, and being close to trees, dirt and water, can increase the diversity of your microbiome.

Adjusting hygiene practices

  • When in the safety of your home, use good hand washing techniques with natural soaps, and save the alcohol-based/antimicrobial disinfecting for when you are out in public.
  • Make at-home cleaning supplies that are effective and safe for you and the environment. Homemade cleaning products are typically very simple and effective, and can be a fun project, that can also save you money in the long run.

Health officials and scientists are working hard to narrow down the most effective hygiene protocols to keep us safe. The information at times can be confusing. What is clear, is the importance of preventative health measures, and staying on top of our health at all times, to keep us strong and safe!

Wellness Blog

Swerve Sweetener - Your Ultimate Sugar Replacement

Swerve is a rapidly growing manufacturer of the “Ultimate Sugar Replacement”. The central message behind swerve is to enjoy your life, treat your body well, and to be happy and healthy. Swerve was developed in 2001 to help people feel their absolute best while still enjoying their favorite desserts.

Swerve helps people understand blood sugar control and how balancing blood sugar can positively impact energy, weight management and so many other aspects of health. Swerve gives people the ability to indulge in sweet treats yet still maintain stabilized blood sugar.

Swerve is a true sugar replacement because it's sweet and delicious! Unlike other natural sweeteners like stevia, it has no bitter aftertaste and measures just like sugar. It's also the only sugar replacement of its kind that browns and caramelizes just like sugar, so all of your favorite recipes will be a breeze.

  • With ZERO calories and ZERO glycemic index, Swerve is the ideal sweetener for cooking and baking.
  • Swerve tastes and measures exactly like sugar. It is made with only natural ingredients that have been part of the human diet for thousands of years and are found in a variety of fruits and vegetables. Unlike many other sugar alcohols (polyols) Swerve does not have laxative side effects often encountered by other sugar alcohols such as maltitol, xylitol or sorbitol.
  • Natural 
  • No preservatives 
  • No artificial ingredients
  • Does not impact blood glucose levels

Wellness Blog

Pulses Are The Healthy Solution You Didn't Know You Needed

Even if you’re a seasoned home cook, there’s one food group you might still be sleeping on—pulses. Although many people aren’t familiar with the term, most have heard of the major members of the pulse family, which include lentils, chickpeas, dried beans, and dried peas. They’re foods that often aren’t given too much thought.

That could be about to change. More and more, pulses are being recognized as the superfood they are. They have tons of fantastic benefits for your body, your budget and are a savvy addition to your family’s grocery list. And with so many delicious ways to use pulses in your everyday meals, beans, chickpeas and lentils could quickly become staples in your pantry. 

Take some time to get acquainted with your new favourite food group.

Great for your health

Pulses are packed with all kinds of essential nutrients for your body. An excellent source of protein, beans and lentils are the perfect substitute for red meat on your next Meatless Monday. They’re also high in vital minerals such as iron and zinc, and they’re a great source of B-vitamins, which are key to maintaining your brain health, energy levels and metabolism. Plus, pulses are rich in fibre, which means they make you feel full longer and keep your blood sugar stable. Research shows that regularly eating pulses can reduce blood pressure and cholesterol levels over time. 

Good for the planet

On top of the health benefits, pulses are an environmentally friendly option for your table. Thanks to their drought-resistant structure, beans, lentils, and chickpeas use much less water in their growth cycle than other protein sources. They also have a lower carbon footprint because they require so little fertilizer to grow—they actually pull their nitrogen straight from the air. Feel good eating pulses, knowing that you’ve made an environmentally sustainable choice. 

Tasty and versatile

There are so many delicious ways to enjoy pulses. Add them to your favourite soups and stews for a hearty shot of flavour. Toss chickpeas in a curry for a crowd-pleasing weekday dinner, pop white beans into your next salad for a flavourful twist, or use black beans as the base for a stellar veggie burger. You can even try subbing in lentils for ground beef in your family Bolognese recipe—you would be surprised by the richness they add to a sauce. 

Pulses even work as a snack food. The next time you have a mid afternoon craving, try roasting chickpeas and tossing them in your favourite seasonings for the perfect pick-me-up.

An affordable option

Pulses aren’t just tasty—they’re also great for the pocketbook. Especially as a substitute for meat, beans, chickpeas and lentils can help you keep your grocery haul under budget. In a time of so much uncertainty, an economical menu option is something we can all appreciate.

With so many benefits, there’s no better time to add pulses to your grocery list. You’ll be glad you made the shift.

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