Wellness trends
Wellness is not an easy subject. With all the diet trends, the latest fitness craze , and the so perfect bodies all over social Media, we are all lost and are not sure what to do with our body and how to improve our well being.
Just to be clear, I do not believe in diets. Except for a medical reason ordered by a good practitioner. But in my opinion all the atkins, paleo, dukan, raw, vegan diets are just trends. But I believe in detox and cleansing, I do detox 4-5 times a year and practice intermittent fasting when I feel like it and if my body respond well to it.
My only and best advise for you : LISTEN TO YOUR BODY.
Here are some thoughts and details to help you to understand some of the latest trends.
KETO DIET
Lately the Ketogenic diet also called Keto has been one of the trendiest diet of the moment : high-fat, low-carb, moderate-protein.
The goal of the diet is to get the body to burn fat instead of sugar.
While it’s true the ketogenic diet’s is known for causing rapid weight loss, it has been used since the 1920s to help doctors treat patients with conditions like diabetes, epilepsy and neurological disorders.
The main belief of nutritional ketosis is to eat:
- Fewer carbohydrates—about 5 to 10 percent
- Protein—maximum of 20 percent
- More healthy fat—about 60 to 80 percent of your diet
This is a diet that requires a fair amount of attention to macro nutrient quantities in order to work. This diet must be well monitored by doctor or other clinician and I do not recommend to start Keto diet on your own. Talk to your doctor first. If not well conducted it can lead to liver and kidneys problems and other health problems.
Here are a few recommendations:
- Eat one or more pounds of vegetables per day, half raw and half cooked. Steam, roast, or sauté over medium heat in coconut oil or extra virgin olive oil.
- Avoid fruit . You can eat low-glycemic fruit like berries
- Avoid flour, grains, and sugar
Benefits of the Keto diet :
– Weight Loss
– Improve heart health
– Improve brain health
Foods to include:
High amounts of healthy fats including olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. All sorts of unsweetened, non-starchy vegetables : broccoli and other cruciferous veggies, leafy greens, asparagus, cucumber, and zucchini. Moderate amounts of protein including grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats and some full-fat (ideally raw) dairy products.
Foods to Limit:
Full-fat dairy such as cow and goat milk. Medium-starchy veggies like sweet peas, carrots, beets and any kind of potatoes. Legumes, beans and soy foods. Nuts, seeds and nut butters
Foods to avoid:
Any type of sugar, including natural sugars like raw honey or maple syrup. All grains, including oats, wheat, rice, quinoa, pasta and corn. Processed foods like chips, cakes, candy, crackers, pre made packaged foods. Alcohol, soda and sweetened beverages
DETOX
I don’t think you have to buy expensive detox products and kits. Like Dr Weill I believe in natural mechanisms of detoxification : (urination) by drinking plenty of water all the time- (elimination) through bowel movements, by eating enough fiber, exercising, enough fluid, -(sweating), by sitting in saunas or steam rooms and by doing aerobic exercise that stimulates sweating- (Breathing), exhalation is a way of ridding things from the body.
Detox is a great way to cut off sugar, caffeine, gluten, alcohol, meat,dairy…from your life. So first get rid of these ingredients, clean up your fridge, freezer and pantry , make a list and head to your local farmer market or grocery store.
It is pretty easy to do, but planning is the key.
First is is easier to detox during a weekend or vacations. It is extremely difficult to detox when you work long hours, have your period, take care of your kids or work on an important meeting or deadline.
You need to plan in advance every single meal, snacks and drinks- every single bite.
First you note the food you need to avoid then you connect that list to the menus, and you plan your menus on it.
The secret is to have a lot of healthy snacks because detox makes you hungry and you become so obsessed with food that you want to eat whatever is available in front of you. So buy and get only what you can eat for detoxing. no cheating.
THE “TO AVOID ” LIST
- Caffeine
- Alcohol
- Dairy
- Gluten
- Corn
- Nightshades (tomatoes, eggplants, peppers, potatoes)
- Soy
- Refined Sugar
- Shellfish
- White Rice
- Eggs
INTERMITTENT FASTING
Traditional fasting last for few days or even weeks. But intermittent fasting only involves avoiding food for 12 to 16 hours a day, limiting the amount of time you eat to a window of 8 to 10 hours. Avoiding solid food for about half of the day appears to have significant health benefits.
Without food, insulin levels in the blood decrease dramatically, keeping the body sensitive to insulin. Since insulin resistance is a pre-cursor to diabetes and other health issues, this is major. Bonus: Better blood glucose control can encourage fat burning.
You can technically schedule your fasting window for any 12 to 16-hour block during the day.
When you do eat, stick to lean meats, organic dairy, quality carbs and fruits and veggies, do not rush to the first fast food.
Sources : Dr Weill, Goop, the Chalkboard magazine
Recipe of the day
During this season flu and colds are common. This tea will help to prevent any virus or combat it when sick.
Cold/ Flu tea
- 1 cup filtered water
- 3-4 thyme spring
- 1-2 tsp raw honey
- 1/2 lemon juice
- 1 tsp turmeric
- 1 pinch black pepper
Heat water in a saucepan. add thyme, lets infuse for a few minutes. discard thyme. add all other inf=ingredients. mix well. drink immediately
