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Healthy Solutions
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.
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
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.
- Reduce stress. Stress is incredibly taxing on the health of your digestive system. Pay close attention to your stress levels and be sure to fully address them in a way that works best for you. Slowing down and taking a few deep breaths in a time of elevated stress can be incredibly helpful and allow the body to reduce its output of cortisol.
- Consider taking a probiotic. A good quality probiotic may restore balance to your gut and introduce healthy new flora.
- Drink bone broth. Bone broth is very beneficial for your intestines. It can help strengthen the integrity of your gut, and is a rich source of nutrients that can help your immune system stay strong.
- Add collagen to smoothies or hot beverages. Collagen helps to repair tissues, including the lining of your digestive tract.
- Cut out refined sugars. A lot of not-so-beneficial bacteria strains flourish in the presence of refined sugars, which can allow them to grow out of balance with the rest of the microbiome. Replace these foods with fruits and vegetables that will feed and help your healthy bacteria thrive.
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!
Seasonal Affective Disorder – Don’t Let Winter Win!
With the abundance of warmth and sunshine now behind us, it’s normal to find ourselves feeling a brief transitional period of the blues. But if you continue to experience apathy, fatigue, listlessness, irritability, over-sleeping, over-eating, loss of interest in activities once enjoyed and/or sadness, it’s time to do something about it.
Learn more about coping with SAD in this blog by Pure Lab Vitamins product educator Andrea Bartels, CNP NNCP RNT
https://www.purelabvitamins.com/blog/seasonal-affective-disorder.php
