Candice Seti's Blog
April 16, 2019
Being Healthy While Eating Keto
The Ketogenic, or "Keto" diet is all the rage right now in the weight loss and health world. The Keto diet is somewhat like the low-carb Atkins diet of the 90s, except instead of low-carb, like the Atkins diet, the Keto diet focuses on eating almost no carbs at all.
By ingesting low amounts (or in this case, hardly any at all) of carbohydrates, your body will enter ketosis, which is a state where your body ultimately uses fat for fuel instead of using carbohydrates. This can be a great way to lose weight, but not necessarily a great way to be healthy….
What Do You Eat on the Keto Diet?
When you eat a ketogenic diet, you are essentially focused on eating protein and fat instead of carbohydrates. So many “keto-friendly” are some combination of protein and high fat foods like cheeses, butter, yogurt, nuts, and oils.. However, if you are on the keto diet, you will want to avoid foods such as pastas, grains, fruits, sugary foods, and alcohol. This is difficult for a lot of people, so if you decide to start the keto diet, you will need to very careful about what you eat, since most all foods with carbohydrates are off limits!
How to Make the Keto Diet Healthier
Whether you have already started the Keto diet or are just looking into getting started with it, you need to learn the best ways to make it healthier for yourself. Making sure you have all the information necessary before starting any diet is important, especially if you have certain health issues which might not agree well with different diets. Keep in mind that low or no carb diets can often make you feel tired and sluggish, so you have to eat healthy substitutions. In addition, because your body begins burning fat in ketosis, a lot of people on the keto diet tend to go overboard on the fats and the unhealthy proteins and turn this weight loss plan into a heart attack waiting to happen!
1. Talk to Your Doctor
If you are determined to try out the Keto diet, the first thing you should do is talk to your doctor. If he or she cannot help you to determine whether the diet is for you, they will refer you to a nutritionist who can give you pointers on what you can and cannot eat. They will help you come up with meal plans to help you stick to your new diet, and encourage you to try new foods you might not have otherwise picked up.
2. Try New Recipes
If you aren't really someone who eats a lot of fish or eggs, for example, you may think that the Keto diet will not work for you. However, if you look up recipes or purchase a cookbook for yourself, you will find that there are so many different ways to prepare these foods that you are sure to find something that not only works for you, but something that you really enjoy. It's all about trying new things until you find what you like, and then not only stick with that, but try more new things until you find other things that you like, too.
3. Drink Plenty of Water
Some people who begin their journey on the Keto diet are so focused on what they can and cannot eat that they often skip out on drinking water, which is necessary no matter what kind of diet you eat. Keep up on the water intake. As a bonus, it can also help you feel better if you feel sluggish.
4. Eat Plenty of Greens
While you have to cut out starchy and carb-filled vegetables from your diet, you can still eat plenty of green and leafy vegetables. Be sure you are eating plenty of them, too - they are filled with essential vitamins and minerals that will keep you feeling great, and keep your body working the way it should. This is something that a lot of people doing keto diets tend to miss and it is an important part of keeping this diet healthy! Consider a green smoothie, serving your dinner on a bed of greens or tossing some spinach into your eggs.
5. Eat Healthy Portions
Just because you might be eating healthier does not meant you should eat as much as you want, whenever you want, or even that you should eat unhealthy portion sizes. You still need to watch how much you're eating so that you don't overeat. You still want to stay connected to your body and it’s needs and keep all of your hormones in check by eating healthy-sized meals. Check in with yourself throughout your meal to determine when you are full---then you will have a good idea of your appropriate portion size!
The Keto diet is one of the most popular diets out there today. While cutting out carbs from your diet may have some health benefits, make sure you pay attention to all of the factors!. By following some of the tips above, you can make the Keto diet healthier and easier for you to follow. Talking to your doctor should always be the first step you take before starting any new diet or weight loss plan.
By ingesting low amounts (or in this case, hardly any at all) of carbohydrates, your body will enter ketosis, which is a state where your body ultimately uses fat for fuel instead of using carbohydrates. This can be a great way to lose weight, but not necessarily a great way to be healthy….
What Do You Eat on the Keto Diet?
When you eat a ketogenic diet, you are essentially focused on eating protein and fat instead of carbohydrates. So many “keto-friendly” are some combination of protein and high fat foods like cheeses, butter, yogurt, nuts, and oils.. However, if you are on the keto diet, you will want to avoid foods such as pastas, grains, fruits, sugary foods, and alcohol. This is difficult for a lot of people, so if you decide to start the keto diet, you will need to very careful about what you eat, since most all foods with carbohydrates are off limits!
How to Make the Keto Diet Healthier
Whether you have already started the Keto diet or are just looking into getting started with it, you need to learn the best ways to make it healthier for yourself. Making sure you have all the information necessary before starting any diet is important, especially if you have certain health issues which might not agree well with different diets. Keep in mind that low or no carb diets can often make you feel tired and sluggish, so you have to eat healthy substitutions. In addition, because your body begins burning fat in ketosis, a lot of people on the keto diet tend to go overboard on the fats and the unhealthy proteins and turn this weight loss plan into a heart attack waiting to happen!
1. Talk to Your Doctor
If you are determined to try out the Keto diet, the first thing you should do is talk to your doctor. If he or she cannot help you to determine whether the diet is for you, they will refer you to a nutritionist who can give you pointers on what you can and cannot eat. They will help you come up with meal plans to help you stick to your new diet, and encourage you to try new foods you might not have otherwise picked up.
2. Try New Recipes
If you aren't really someone who eats a lot of fish or eggs, for example, you may think that the Keto diet will not work for you. However, if you look up recipes or purchase a cookbook for yourself, you will find that there are so many different ways to prepare these foods that you are sure to find something that not only works for you, but something that you really enjoy. It's all about trying new things until you find what you like, and then not only stick with that, but try more new things until you find other things that you like, too.
3. Drink Plenty of Water
Some people who begin their journey on the Keto diet are so focused on what they can and cannot eat that they often skip out on drinking water, which is necessary no matter what kind of diet you eat. Keep up on the water intake. As a bonus, it can also help you feel better if you feel sluggish.
4. Eat Plenty of Greens
While you have to cut out starchy and carb-filled vegetables from your diet, you can still eat plenty of green and leafy vegetables. Be sure you are eating plenty of them, too - they are filled with essential vitamins and minerals that will keep you feeling great, and keep your body working the way it should. This is something that a lot of people doing keto diets tend to miss and it is an important part of keeping this diet healthy! Consider a green smoothie, serving your dinner on a bed of greens or tossing some spinach into your eggs.
5. Eat Healthy Portions
Just because you might be eating healthier does not meant you should eat as much as you want, whenever you want, or even that you should eat unhealthy portion sizes. You still need to watch how much you're eating so that you don't overeat. You still want to stay connected to your body and it’s needs and keep all of your hormones in check by eating healthy-sized meals. Check in with yourself throughout your meal to determine when you are full---then you will have a good idea of your appropriate portion size!
The Keto diet is one of the most popular diets out there today. While cutting out carbs from your diet may have some health benefits, make sure you pay attention to all of the factors!. By following some of the tips above, you can make the Keto diet healthier and easier for you to follow. Talking to your doctor should always be the first step you take before starting any new diet or weight loss plan.
How To Out-Muscle Sarcopenia
Most women know that we can lose significant amounts of bone as we get older as a result of osteoporosis. However, sarcopenia doesn’t seem to get as much notice. What is sarcopenia and why does it matter to weight control?
Sarcopenia is the age-related loss of muscle mass, quality and strength that begins to unfold pretty early in life. Even at age 30 we may begin to lose some of the muscle that we use on a regular basis. As for it’s relationship with weight management, there’s a couple of factors:
* Muscle uses more calories than fat, so it keeps your metabolism more active.
* Muscle can give you the strength and balance you need to exercise safely and effectively – an important part of successful weight management.
And, because no one is getting any younger, there are also other costs of sarcopenia that are worth knowing about:
* Loss of stability and balance (and therefore an increased risk of falls – a major cause of the dreaded hip fracture and other issues with aging).
* Decreased function. You need muscle to open jars, carry your groceries to and from the car and go for a long walk.
Are we all doomed to watching our muscles slowly waste away or is there anything we can do about it?
This is a great question, particularly for everyone out there who wants to manage their weight over the long term, rather than just accepting the yearly weight gain that can come with age. Slowing down sarcopenia IS possible if you’re willing to do some of the following:
* Use your muscles by exercising them regularly. This doesn’t mean spending hours lifting heavy weights. It does mean that you should consider buying a few light weights that you can use a few times a week for some resistance training. If you find it hard to stick with an exercise regime without some type of accountability, consider getting a personal trainer who can create resistance exercise routines customized to your needs and preferences.
* Both aerobic and progressive resistance exercises can help slow down muscle loss.
* Make sure you’re getting enough good quality protein in your diet.
* Vitamin D deficiency should also be treated as it can compound other risk factors for sarcopenia.
* Increasing your intake of fish to four times per week and/or consider omega-3 supplementation.
* If you’re in the middle of a weight loss journey, keep working your muscles. You want to make sure that you are maintaining muscle mass while losing weight.
Just remember that keeping your muscle mass intact, doesn’t mean your muscles will be as strong as they used to be. The natural results of aging can happen to all of us. But you can at least do your part to slow down muscle loss. For example, in one study, people with higher amounts of body fat demonstrated quicker rates of muscle mass loss. The authors suggested that investing time earlier in life to keep your body fat in check may reduce future vulnerability to sarcopenia.
There’s a reason a cliché like “an ounce of prevention is better than a pound of cure” continues to exist, and that’s because it continues to provide wisdom in many areas. In the case of your muscles, make it easier on yourself to manage your weight, keep your balance and preserve your independence for years to come by doing your part to keep your muscles healthy and happy!
Sarcopenia is the age-related loss of muscle mass, quality and strength that begins to unfold pretty early in life. Even at age 30 we may begin to lose some of the muscle that we use on a regular basis. As for it’s relationship with weight management, there’s a couple of factors:
* Muscle uses more calories than fat, so it keeps your metabolism more active.
* Muscle can give you the strength and balance you need to exercise safely and effectively – an important part of successful weight management.
And, because no one is getting any younger, there are also other costs of sarcopenia that are worth knowing about:
* Loss of stability and balance (and therefore an increased risk of falls – a major cause of the dreaded hip fracture and other issues with aging).
* Decreased function. You need muscle to open jars, carry your groceries to and from the car and go for a long walk.
Are we all doomed to watching our muscles slowly waste away or is there anything we can do about it?
This is a great question, particularly for everyone out there who wants to manage their weight over the long term, rather than just accepting the yearly weight gain that can come with age. Slowing down sarcopenia IS possible if you’re willing to do some of the following:
* Use your muscles by exercising them regularly. This doesn’t mean spending hours lifting heavy weights. It does mean that you should consider buying a few light weights that you can use a few times a week for some resistance training. If you find it hard to stick with an exercise regime without some type of accountability, consider getting a personal trainer who can create resistance exercise routines customized to your needs and preferences.
* Both aerobic and progressive resistance exercises can help slow down muscle loss.
* Make sure you’re getting enough good quality protein in your diet.
* Vitamin D deficiency should also be treated as it can compound other risk factors for sarcopenia.
* Increasing your intake of fish to four times per week and/or consider omega-3 supplementation.
* If you’re in the middle of a weight loss journey, keep working your muscles. You want to make sure that you are maintaining muscle mass while losing weight.
Just remember that keeping your muscle mass intact, doesn’t mean your muscles will be as strong as they used to be. The natural results of aging can happen to all of us. But you can at least do your part to slow down muscle loss. For example, in one study, people with higher amounts of body fat demonstrated quicker rates of muscle mass loss. The authors suggested that investing time earlier in life to keep your body fat in check may reduce future vulnerability to sarcopenia.
There’s a reason a cliché like “an ounce of prevention is better than a pound of cure” continues to exist, and that’s because it continues to provide wisdom in many areas. In the case of your muscles, make it easier on yourself to manage your weight, keep your balance and preserve your independence for years to come by doing your part to keep your muscles healthy and happy!
All About Nutritional Yeast
Nutritional yeast is a great way to pack a lot more nutrients into your diet, especially if you choose a vegetarian, vegan, or plant-based diet. There are some nutrients that you may be able to get from nutritional yeast if you are trying to eat healthier. Nutritional yeast has the ability to make this easier for you!
What is Nutritional Yeast?
Nutritional yeast is a deactivated yeast. It is not at all like the yeast that you use for baking bread since it is inactive, meaning it can't cause those breads or rolls to rise and it won't be frothy if you mix it with warm water. It's sort of like a powdery yeast that has a thick, creamy (some people even say cheesy!) taste to it, and can be added to a variety of different recipes and foods to give you a nutritional boost.
Health Benefits of Nutritional Yeast
Nutritional yeast has several health benefits, with the main one being that it is a wonderful source of the vitamin B12. Many people are actually deficient in B12, and adding a bit of nutritional yeast into your diet can really help boost your B12 levels. B12 is an important part of your nutritional intake, as it helps create your DNA as well as your red blood cells. While vitamin B12 is often found in milk, eggs, and meat, it can be difficult for vegetarians and vegans to get this vitamin, since it is not made by the body. When you add nutritional yeast to your daily supplements, however, your body will get what its B12 needs met easily. For those who are vegans, nutritional yeast can also give you a great boost of calcium as well, as many manufacturers of the yeast have begun adding calcium to their nutritional yeast products.
Ways to Use Nutritional Yeast
If you are looking for new ways to use nutritional yeast that might be beneficial to you and help you get an extra boost of nutrients, you can actually do a lot with the supplement that you might not have thought of. Here is a list of ways that you can incorporate nutritional yeast into your daily routine and get your body feeling great!
1. Add Nutritional Yeast to Pastas.
Since many people believe that nutritional yeast has a nutty, cheesy flavor, adding it to pasta can give you a nutritional boost without changing the taste of many sauces. For example, if you are serving homemade macaroni and cheese, it might be a great way to add a little extra nutrition to the dish, and the cheesy taste will accompany the cheese in the dish quite well. It can also substitute for parmesan cheese on top of marinara sauce.
2. Use Nutritional Yeast in Soups
Adding a bit of nutritional yeast to soups can really help boost the nutritional content, as well as adding a bit of a thickening agent to the soup. If you are making a soup that requires cream to help thicken it, or if you would like your soup a bit thicker, try adding a bit of nutritional yeast to it and you might be surprised by how well it works!
3. Sprinkle Nutritional Yeast on Salads and Vegetables
If you are looking for an interesting way to spice up plain vegetables or add more of a taste to a salad, nutritional yeast is a great way to do this. Try sprinkling it on tomatoes or beans, or use it in place of cheese in a salad.
4. Add Nutritional Yeast to Popcorn or Other Snacks
If you love popcorn, try adding a bit of nutritional yeast to your popped snack. Instead of adding actual cheese, this topping can give your popcorn a cheesy taste, but will also boost the nutrition content of the snack. You can also try doing this with potato chips or dried vegetables, such as kale or spinach.
5. Add Nutritional Yeast to Homemade Pizza
Do you love pizza and want to make something that's healthy that your whole family can enjoy? Try adding nutritional yeast to your pizza! It can provide flavor and nutrients, and replace the sprinkling of parmesan cheese!
As you can see, there are plenty of uses for nutritional yeast, and with the health benefits that come with it, you can find plenty of ways to work it into your daily food preparation and diet.
What is Nutritional Yeast?
Nutritional yeast is a deactivated yeast. It is not at all like the yeast that you use for baking bread since it is inactive, meaning it can't cause those breads or rolls to rise and it won't be frothy if you mix it with warm water. It's sort of like a powdery yeast that has a thick, creamy (some people even say cheesy!) taste to it, and can be added to a variety of different recipes and foods to give you a nutritional boost.
Health Benefits of Nutritional Yeast
Nutritional yeast has several health benefits, with the main one being that it is a wonderful source of the vitamin B12. Many people are actually deficient in B12, and adding a bit of nutritional yeast into your diet can really help boost your B12 levels. B12 is an important part of your nutritional intake, as it helps create your DNA as well as your red blood cells. While vitamin B12 is often found in milk, eggs, and meat, it can be difficult for vegetarians and vegans to get this vitamin, since it is not made by the body. When you add nutritional yeast to your daily supplements, however, your body will get what its B12 needs met easily. For those who are vegans, nutritional yeast can also give you a great boost of calcium as well, as many manufacturers of the yeast have begun adding calcium to their nutritional yeast products.
Ways to Use Nutritional Yeast
If you are looking for new ways to use nutritional yeast that might be beneficial to you and help you get an extra boost of nutrients, you can actually do a lot with the supplement that you might not have thought of. Here is a list of ways that you can incorporate nutritional yeast into your daily routine and get your body feeling great!
1. Add Nutritional Yeast to Pastas.
Since many people believe that nutritional yeast has a nutty, cheesy flavor, adding it to pasta can give you a nutritional boost without changing the taste of many sauces. For example, if you are serving homemade macaroni and cheese, it might be a great way to add a little extra nutrition to the dish, and the cheesy taste will accompany the cheese in the dish quite well. It can also substitute for parmesan cheese on top of marinara sauce.
2. Use Nutritional Yeast in Soups
Adding a bit of nutritional yeast to soups can really help boost the nutritional content, as well as adding a bit of a thickening agent to the soup. If you are making a soup that requires cream to help thicken it, or if you would like your soup a bit thicker, try adding a bit of nutritional yeast to it and you might be surprised by how well it works!
3. Sprinkle Nutritional Yeast on Salads and Vegetables
If you are looking for an interesting way to spice up plain vegetables or add more of a taste to a salad, nutritional yeast is a great way to do this. Try sprinkling it on tomatoes or beans, or use it in place of cheese in a salad.
4. Add Nutritional Yeast to Popcorn or Other Snacks
If you love popcorn, try adding a bit of nutritional yeast to your popped snack. Instead of adding actual cheese, this topping can give your popcorn a cheesy taste, but will also boost the nutrition content of the snack. You can also try doing this with potato chips or dried vegetables, such as kale or spinach.
5. Add Nutritional Yeast to Homemade Pizza
Do you love pizza and want to make something that's healthy that your whole family can enjoy? Try adding nutritional yeast to your pizza! It can provide flavor and nutrients, and replace the sprinkling of parmesan cheese!
As you can see, there are plenty of uses for nutritional yeast, and with the health benefits that come with it, you can find plenty of ways to work it into your daily food preparation and diet.
Adaptogens & Stress
In the health and wellness world, the word "adaptogen" is something that you've probably encountered plenty of times, whether it be in health food stores, online forums, or even in articles in magazines. You might find this word in recipe books or pretty much anywhere else that focuses on health, fitness, and wellness. But the question that is still on the mind of many is "what exactly are adaptogens?"
What Are Adaptogens?
An adaptogen is an herb, or a plant, that is thought to help the body fight off some kind of stressor. They help fight off physical, chemical, and psychological stressors, keeping your body and mind in great working shape. They have been used for centuries, and can be added to food or drinks like tea, or even consumed on their own. Yu can also buy them at health food stores as tinctures in different combinations to meet your needs. While each adaptogen is meant to do something different in terms of fighting off stress, in simpler terms, each one does essentially the same thing - they are meant to help ground you and keep you healthy.
How Do Adaptogens Help?
Adaptogens are thought of as being as helpful for stress management in a similar way that we use exercise to tone, condition, and strengthen our muscular system. It might be helpful to think of it quite like that, actually: when we exercise we feel better, our bodies feel better, and stress is lessened, and we feel more upbeat and happy. The same can be applied to the general idea of adaptogens, only in the form of herbs that can be eaten or brewed into drinks like tea. Adaptogens are commonly recommended to those who are looking to reduce the amount of stress in their life and reduce their body’s stress response. Since it is common knowledge that when you eat healthy, you feel better, the same general concept it thought to apply to adaptogens, as well.
What Are Some Examples of Adaptogens?
There are many adaptogens - some are simple and easy to use and understand, while others, particularly if they are not really from your culture or part of the world, might need some research to be understood and used properly. Most adaptogens are different from each other, each with their own application. Some of the most common adaptogens include the following.
1. Ashwagandha
This adaptogen has been found to assist with anxiety and bad dreams. It can also help with symptoms of mild forms of OCD and insomnia, and is one of the most popular adaptogens out there. This adaptogen is also often used to treat arthritis and restless legs syndrome, as well as improve thyroid function.
2. Holy Basil
Holy basil is also known as Tulsi. This adaptogen is used to assist with depression, as an expectorant, and has antiviral and antibacterial properties, and in many cultures it is often given as a way to help individuals feel better when they are suffering from a cold or virus.
3. Schizandra
This adaptogen, which comes from China, is well known as a tool to increase heart health. It is also known to improve liver function and keep the liver healthy and thriving.
4. Eleuthero
This Chinese adaptogen is great for helping combat muscle spasms. Due to this, many use it for restless leg syndrome and insomnia. It is also very well know for its fatigue fighting capabilities, as well as its ability to help improve memory and fight depression.
5. Rhodiola rosea
Rhodiola rosea is known for its ability to regulate hormones, which is great for those suffering from various hormone imbalances. It works by regulating the amount of cortisol in your body, and will regulate it as your body needs it, whether that be more or less. As cortisol is your body’s stress hormone, this is particularly effective for those who are highly stressed!
A Note About Adaptogens
While adaptogens can really improve your health and well being by reducing the effects that stressors have on your body and mind, it is important to keep in mind that some of these can interact with prescription medications, and some should not be taken if you have certain ailments or illnesses. Check with your doctor or a nutritionist before starting to take any adaptogens.
What Are Adaptogens?
An adaptogen is an herb, or a plant, that is thought to help the body fight off some kind of stressor. They help fight off physical, chemical, and psychological stressors, keeping your body and mind in great working shape. They have been used for centuries, and can be added to food or drinks like tea, or even consumed on their own. Yu can also buy them at health food stores as tinctures in different combinations to meet your needs. While each adaptogen is meant to do something different in terms of fighting off stress, in simpler terms, each one does essentially the same thing - they are meant to help ground you and keep you healthy.
How Do Adaptogens Help?
Adaptogens are thought of as being as helpful for stress management in a similar way that we use exercise to tone, condition, and strengthen our muscular system. It might be helpful to think of it quite like that, actually: when we exercise we feel better, our bodies feel better, and stress is lessened, and we feel more upbeat and happy. The same can be applied to the general idea of adaptogens, only in the form of herbs that can be eaten or brewed into drinks like tea. Adaptogens are commonly recommended to those who are looking to reduce the amount of stress in their life and reduce their body’s stress response. Since it is common knowledge that when you eat healthy, you feel better, the same general concept it thought to apply to adaptogens, as well.
What Are Some Examples of Adaptogens?
There are many adaptogens - some are simple and easy to use and understand, while others, particularly if they are not really from your culture or part of the world, might need some research to be understood and used properly. Most adaptogens are different from each other, each with their own application. Some of the most common adaptogens include the following.
1. Ashwagandha
This adaptogen has been found to assist with anxiety and bad dreams. It can also help with symptoms of mild forms of OCD and insomnia, and is one of the most popular adaptogens out there. This adaptogen is also often used to treat arthritis and restless legs syndrome, as well as improve thyroid function.
2. Holy Basil
Holy basil is also known as Tulsi. This adaptogen is used to assist with depression, as an expectorant, and has antiviral and antibacterial properties, and in many cultures it is often given as a way to help individuals feel better when they are suffering from a cold or virus.
3. Schizandra
This adaptogen, which comes from China, is well known as a tool to increase heart health. It is also known to improve liver function and keep the liver healthy and thriving.
4. Eleuthero
This Chinese adaptogen is great for helping combat muscle spasms. Due to this, many use it for restless leg syndrome and insomnia. It is also very well know for its fatigue fighting capabilities, as well as its ability to help improve memory and fight depression.
5. Rhodiola rosea
Rhodiola rosea is known for its ability to regulate hormones, which is great for those suffering from various hormone imbalances. It works by regulating the amount of cortisol in your body, and will regulate it as your body needs it, whether that be more or less. As cortisol is your body’s stress hormone, this is particularly effective for those who are highly stressed!
A Note About Adaptogens
While adaptogens can really improve your health and well being by reducing the effects that stressors have on your body and mind, it is important to keep in mind that some of these can interact with prescription medications, and some should not be taken if you have certain ailments or illnesses. Check with your doctor or a nutritionist before starting to take any adaptogens.
