Adrenal fatigue is an illness that many of us are dealing with on a daily basis. The main cause is chronic stress - so much so that the body cannot successfully protect the body from its negative effects. Ultimately adrenal fatigue is complete exhaustion and total body burnout. Here are some tips to help support your body if you life a very stressful life!
1. Go on a caffeine detox. Eliminate all caffeine from your diet until your adrenals are normal. This will help reset your cortisol levels.
2. Revamp your diet. Eliminate any foods that you have sensitivities to, particularly eliminate excess sugar from your diet. Eating excess sugar creates blood sugar spikes and dips that cause the adrenals to work harder. Instead, eat lots of brightly colored vegetables, lean clean protein, and whole grains. Also be sure to eat regular meals so your blood sugar doesn’t dip too low. No more skipping breakfast!
3. Create a regular, early bedtime. Go to bed early, before you get a second...
It’s Thanksgiving this weekend, and now begins the season of festivities and family gatherings. Over indulge Here arefive proven tips for minimizing the effects of your holiday indulgences:
1. Focus on the nutrient dense foods first to fill you up!
1-2 cups green or non-starchy vegetables (broccoli, cauliflower, green beans, green salad, etc.)
½ cup complex carbohydrates (sweet potato, carrots, squash, beets, etc.)
3 – 6oz protein (turkey, chicken, chickpeas, fish, etc.)
Visually on your plate: ½ filled with veggies, ¼ protein and ¼ starchy carbs
2. Burn some calories the morning of!
It’s not about being perfect – its about being proactive! Make sure to get in a workout the day of your festivities. Whether it is going for a brisk walk or strength training at One Health Clubs any sort of energy expenditure will help to balance the extra calories consumed later on that day.
As well, we are more likely to make healthier choices on days when we have e...
It is officially barbecue season and instead of eating the red meat burgers and hot dogs try this bean based burger that is incredibly delicious !! This recipe is gluten free, dairy, free, egg free, refined sugar free, and plant based. If you are ok with eggs you can substitute the flax egg with 2 whole eggs:
Black Bean and Sunflower Seed Burgers
Makes 8 patties
½ cup onion, diced
1 large garlic clove, minced
Flax eggs: 2.5 tbsp ground flax+ ½ cup warm water, mixed in a bowl
1 cup gluten free brown rice flour
1 cup grated carrots
1 cup cooked black beans, roughly pureed or mashed
¼- ½ cup finely chopped parsley
1/3 cup almonds, grated or finely chopped
½ cup sunflower seeds
1 tbsp extra virgin olive oil
1.5 tsp chili powder
1 tsp cumin
salt & pepper to taste
Preheat oven to 350F. In large a skillet, sauté onions and garlic in ½ tbsp oil. Mix your flax egg together in a large bowl...
Back to basics! here are 5 habits that I keep in mind every day to keep a healthy happy lifestyle!
1. Continuous water intake
Your top priority when moving towards a healthy lifestyle should be achieving optimal hydration levels. It is not just about getting a few glasses in a day – you should be focusing on having around 500ml every hour or two, consistently throughout the day. Cutting out other forms of high caloric fluids will come more naturally when you begin to focus on proper hydration. Here are a few benefits that occur when you start hydrating appropriately:
Increased energy and fatigue relief
Promotes weight loss
Flushes out toxins
Improves immune system
Helps to maintain regularity
Tip: keep a glass or bottle of water by your bed – as soon as you wake up have a glass or two!
2. Count colours – not calories!
Stick to consuming as many natural foods as possible. We have been nourishing ourselves with fruit, vegetables, nuts, seeds, beans, lentils, whole g...
What a fun recipe to test out! The amount of flavour in this "risotto" is UNBELIEVABLE! Grain, Gluten and Sugar Free, Plant based option. Instead of white rice (which is refined, high in carbs and low in fibre) the risotto is made from cauliflower and broccoli. Here are some benefits to this healthy dish:
Benefits of Cauliflower and Broccoli
Cauliflower is very beneficial and important for a healthy lifestyle. They contain a variety of phytochemicals all acting as antioxidants. High in vitamin C, fibre and vitamin K cauliflower has been shown to help fight inflammation, decreases risk of heart disease and cancers, has immune boosting properties and aids in healthy weight loss.
This cruciferous vegetable is nutrient dense and low in calories and carbohydrates AND can be manipulated into various forms, taking on the flavours of any dish created. Therefore, cauliflower is the perfect substitute for rice! It can be easy to add cauliflower into the diet an...
What is Calcium? Calcium is a mineral in our body that is essential in the formation of bones, prevention of osteoporosis, nerve transmission and helps prevent blood clotting. Calcium is also very important in maintaining healthy blood pressure.
Society has told us that dairy products must absolutely be a part of our diet in order to get enough calcium daily. While it is true that milk products do contain a lot of calcium, its can be poorly absorbed by the human body.
Recent studies have shown a very large increase in lactose intolerance and sensitivity in the American population over the last few years. Did you know by the age of 4, 90% of lactase (the enzyme that breaks down lactose or the sugars in milk) is naturally depleted from the body? Because of that and the fact that the dairy is so processed now a days they can be difficult to digest, so acquiring calcium from dairy is not the best option for someone that is lactose intolerant, has IBS (Irritable Bowel Syndrome), or celiac dis...
Breakfast – 6-8am Ultimately the goal is to start drinking water as soon as you rise. This wakes up the senses, cleanses and gets the body ready for food. It is important to consume the first meal ½ an hour upon rising as this is the time that the metabolism will start to work. Consuming a meal with protein and fibre is most optimal in the morning
1st snack – 10am Although not always needed, this morning snack can be important to satisfy hunger until lunch by raising the blood sugar level in order to prevent a complete drop
Lunch – 11:30-1pm Never skip a meal! Lunch is required to keep energy and stamina going. A great suggestion would be soup, salad or sandwich – always with a healthy source of protein. Vegetables and fruit are a must at this meal as well
2nd snack – 3-4pm Mandatory! Studies have shown that consuming a snack between lunch and dinner has effectively lowered the occurrence of over eating at nighttime. As well it has been shown successful with weight los...
Detoxification is the elimination of toxins from the blood and tissues. It is needed for optimal health and healing and normally the body has the ability to detox or neutralize individual toxins on its own.
The body neutralizes toxins in 3 ways:
Chemical modification in the liver
Breathing through the lungs
Sweating through the skin
The liver is the major detoxification organ in the body and it is broken down into 2 detox phases
Phase I = Phase I detoxification consists of oxidation reduction and hydrolysis. This pathway converts a toxic chemical into a less harmful chemical
Phase II – This phase is called the conjugated pathway, whereby the luver cells add another substance to a toxic chemical to make it less harmful. This remodels the toxin water-soluble, so it can then be excreted from the body through bile or urine.
Toxins can refer to a lot of things such as:
Polluted air and water
Pesticide, insecticide and hormone residues from conventionally-produced foods
Happy 2018! 'I want to start this year off with a positive outlook on what I want this year to bring you. Anything you want!
Something that I learned and really took to heart in 2017 was the phrase CHOOSE JOY. It took a few months for me to understand 1. What joy to me was and 2. What does it mean to choose joy. If something in life did not bring me joy I will either change the situation or get rid of it entirely.
For example: one of the first realizations I had with 'joy' was when I went out to a steak house and ordered a steak (obviously). Now I do not eat red meat a lot because of my lifestyle but I was consuming once in a while because it seemed to be always around and available and I just would. However, when I started eating I found that I was experiencing very little joy - not in the night itself but the physical act of eating the steak. It felt tough and gamy and flavourless - my husband ate some of it and said that I was crazy. But from that moment on because there was no joy...
Organic has unfortunately become a buzz word that so many people have complicated and now do NOT care about in the slightest way. Hormones, pesticides and antibiotics are the reason why organic has become so popular! These chemicals have become a part our food for the past few decades in order to increase the volume of food produced in order to feed our growing population.
So many people ask about organic and if it is worth the money. To me we shouldn't label produce organic because it has such a negative connotation to it. Organic food is NATURAL food!
So in my opinion everything else should be labelled as contaminated.
I would love you all to eat natural food as much as possible but if you are focusing on healthier eating it's not necessary to triple your food bill.
The greatest gift: Farm fresh eggs from the farm !!!!!!!!!!!!!!!!!!!
With the great debate over the healthfulness of organic vs non-organic proving both that organic is the way to go and that organic is a scam m...