Heard of Keto? The standard North American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health, because this eventually causes you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation, and become prone to cellular damage. A ketogenic (keto) diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein, and high healthy fat consumption — the three keys to achieving nutritional ketosis. There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier than their current state. You’ll be excited to know that a ketogenic diet can help with the following: weight loss, anti-inflammation, lowered risk of cancer, increased muscle mass, lowered insulin levels, and decreased appetite.
Community News
Black Seed Oil
Black seed (Nigella sativa) is the new preferred therapeutic oil prized for its immune-boosting and antibacterial benefits to reduce respiratory, viral, and digestive ailments. This oil has been used medicinally in Middle Eastern cultures for millennia. Anecdotally, it’s been said to “cure everything except for death!” And the research is starting to back that up. Studies show that this versatile oil can regulate the immune system, benefit blood sugar, and has anti-cancer activity (Butt et al, 2010). Even though it’s known for its medicinal power, it can be used in cooking and food preparation. Look for a coldpressed black seed oil and for a synergistic blend, use oregano oil and black seed oil together. Look for a combination with vitamins A and D added to give your immune system the best tools to beat the bugs!
Cassie Irwin, Enerex.ca
Clean Eating: Cantaloupe & Cucumber Salad
Here’s a refreshing side salad for a change of pace. It’s delicious served with a spicy grilled chicken, tofu, or fish. Or serve this over a bed of leafy greens with extra dressing on the side. Gently fold together 1/2 small cantaloupe and 1 medium cucumber (cut into 1/2 inch chunks), 1/2 cup crumbled feta, and 6 big basil leaves (sliced thinly). Whisk and add to salad: 1 tbsp olive oil, 2-3 tbsp balsamic vinegar, and freshly ground salt and pepper to taste. Top with 2 tbsp sunflower seeds. (This is the perfect place to showcase your gourmet balsamic vinegars and good quality olive oil. Skip the salt and sprinkle with a little Fleur de Sel for some drama!)
Lisa Kehler, OffYourPlateNutrition.ca
Book Club: The Dirt Cure
Growing Healthy Kids with Food Straight from Soil. In the tradition of Michael Pollan, Mark Hyman, and Andrew Weil, pioneering integrative pediatric neurologist Maya Shetreat-Klein, MD, reveals the shocking contents of children’s food, how it’s seriously harming their bodies and brains, and what we can do about it.
Maya Shetreat-Klein, MD, Dirtcure.com
Practice Safe Summering
Bonfires, barbecues, and beach days are what we’ve been waiting for all year long. But these beloved activities carry risks of illness that can put a damper on summer fun. Study up now so you can be your healthiest and happiest this season!
Sink or Swim: On a scorching hot day, taking your kids to a local pool is a fun way to spend the afternoon, but a not-so-fun way to get an infection. Recreational Water Illnesses (RWI) can be obtained by swallowing, breathing, or coming into contact with contaminated water. Infections from RWIs can cause a variety of symptoms, including gastrointestinal upset, eye and ear infections, respiratory difficulty, and skin rash. E. coli can even be contracted in swimming pools and water parks, and cause abdominal cramping, fever and severe diarrhea (CDC, 2017). While the benefits of a summer swim might outweigh the risks, it’s wise to arm your immune system to defend against any potential infection. Up your vitamin E and zinc from sources like almonds, and get adequate protein from lean meats, beans and organic soy. Adding an immune enhancing oil like black seed oil will help defend against infection. Black seed oil is antibacterial and antiviral, and has been shown to combat against several infectious organisms, including E. coli and Staphylococcus aureus (Nijab, 2014). It also has anti-fungal properties, which can also help clear up a pesky foot fungus you contract while walking barefoot by the pool!
Happy Camper: Embrace what nature has to offer while you’re camping, but not what might make you sick! When you’re out on your daily excursions in the woods, be sure to pack bottled water. Drinking river water can cause some unwanted diarrhea, as it can be infected with Giardia lamblia bacteria. Having an antibacterial remedy like oregano oil or black seed oil in your first aid can start killing off the bacteria until you get back home to a doctor. Roasting marshmallows on the campfire is the highlight of any camping trip! But giving your marshmallows a “French” char is highly carcinogenic. Offset these cancer-promoting compounds by eating lots of antioxidants from goji berries, wild blueberries, pecans, cilantro, and healthy oils like coconut, black seed, and olive.
Breathe Easy: Campfires aren’t everyone’s friend, as the smoke is actually one of the lesser-known triggers of asthma. Sit upwind from the smoke and keep at a good distance from the fire. Asthma and seasonal allergies can also be aggravated by changes in weather, like a sudden cool breeze. The wind also carries pollen and mould particles that can cause an attack (ACAAI, 2014). Nutrition can play a significant role in regulating asthma and allergies. Omega-3s can reduce markers of airway inflammation associated with attacks. Get sufficient omega-3s by eating fish or taking a supplement of fish oil or algae. Also ensure you’re nourishing your gut bacteria with probiotics from plain yoghurt, sauerkraut, and kefir. Probiotics help regulate your immune system to reduce flare-ups. Black seed oil is also great for those with asthma because it is a bronchodilator, which opens the airways in the lungs (Keyhanmanesh et al, 2014).
Sickly Sweet: Along with those delicious campfire marshmallows, celebratory summer treats like ice cream and frozen alcoholic beverages flood your system with sugar. High amounts of sugar, paired with lack of exercise, can lead to insulin resistance and eventually to diabetes. Be sure to get moderate exercise 3-5 times per week to improve your body’s blood sugar regulation. Take advantage of the summer season by biking, hiking, and swimming in the great outdoors! On top of exercising, structure your meals so that vegetables take up half your plate, protein takes up a quarter, and refined carbohydrates like pasta only take up a quarter. Be sure to have healthy fats like avocado and oil in your meal as well. The protein and fat will help regulate the blood sugar spike from the carbs and keep your insulin sensitivity healthy. When you know you’re going to indulge in sugary treats, you can decrease its toll on your body by taking black seed oil. This oil can improve insulin sensitivity and blood sugar regulation in diabetes! (Fararh, et al, 2002)
Summer Glow: Tank tops, short shorts and summer dresses show off some serious skin. Protect your largest organ by using sunscreen, wearing a hat and sunglasses, and staying hydrated. Eat plenty of tomatoes, which contain the skin-protecting antioxidant lycopene, and keep up with your omega-3s! You can also use black seed oil topically on your skin, hair and nails for a moisturizing and anti-aging beauty tonic, making you feel oh-so-pretty all summer long!
Cassie Irwin, Enerex Botanicals
Enerex.ca
Tune-Up Your Brain!
Your brain is the engine that drives you – so it’s important to keep it well-tuned. Fat – or lipid – consumption is essential for the healthy growth, development, and function of your brain. In fact, 60% of your brain’s dry weight is fat. Several types of plant and animal fats are used for brain-building material, though one lipid reigns supreme: omega-3 fatty acids derived from salmon, sardines, krill oil, and plant-based Ahiflower oil. There are many benefits of omega-3: it increases cognitive functioning and decreases symptoms of depression, anxiety and aggression. It is also shown to be a protective factor against cognitive decline and dementia in older adults; and it is an essential component of a healthy diet for pregnant women, leading to better health outcomes in newborns. Consider adding omega-3s to your diet as an evidence-based way to tune-up your brain for optimal mental health.
Canadian Mental Health Association
cmha.ca
Scavenger Hunt Adventure Tours
There is an exciting new business in the Comox Valley! Scavenger Hunt Adventure Tours is all about solving clues, searching for hidden items, exploring under-appreciated places, and getting people outdoors for fun and healthy recreation. Activities range from single-day, themed scavenger hunts to private parties, corporate events, and multi-day getaways. Mother and son team, Jackie West and Tyler Meggitt, combine their talents and draw upon their respective career and life experiences to deliver a diverse selection of staged and themed adventure tours that put a new spin on the well-known scavenger hunt. Jackie looks forward to working alongside her youngest son, Tyler, as they get creative together to deliver some fresh fun and games to locals and visitors alike. From day tours promoting awareness of local businesses and landmarks to week-long road trips, there is plenty of fun and adventure in store for you.
Jackie West
scavenger-hunt-adventure-tours.ca
Considering a Pet Sitter?
If you’re a pet owner who travels, arranging for care for your pets while you’re away can feel like an overwhelming decision. It’s important to look for caregivers who will not only provide for basic needs like food and water, but also companionship, reassurance, and playtime while you’re away. If you can find someone to come to your home, your pet gets to stay in his familiar surroundings, which is less stressful than taking him to a new location! When finding a pet sitter, it’s also important that you’re both on the same page about what’s expected and the fees involved for things like the number and length of visits per day, grooming and walking, accident cleanup, and taking the pet to a vet in case of emergency. You and your pet should feel comfortable about the care arrangements, so you (and your pet) can enjoy your vacation without worry!
HappyPaws.ca
Dysregulation, Disorders and Music Therapy
Music has nonverbal, creative, structural and emotional qualities. These are used in the therapeutic relationship between client and music therapist to facilitate contact, self-expression, communication and other clinical goals. Our bodies pulsing with internal rhythms of the heart, the digestive system and the lungs synchronize to music with its intrinsically rhythmical structure. For people living with autism, ADHD, mood disorders, effects of TBI, stroke or trauma, the skillful use of music and its elements such as melody, rhythm and dynamics promotes positive change. Most significantly, it influences the important and necessary shift in physiological and emotional responses away from dysregulation towards regulation and balance.
Nejama Ferstman
ShiriMySong.ca
Choosing the Right Home
Look for a house with ‘good bones’ and potential; one that makes your heart feel joyful and at peace, where you feel safe and settled. A house that can accommodate your and your family’s wants and needs, possessions, activities, and lifestyle. A house in which you can function optimally and where everything has its place. One that is inviting and has a good flow, with an effective layout that functions well in each room separately, and as a whole. One that has a cohesive and harmonious layout and good design, with no awkward or useless spaces. A house that has that ‘something’ that makes you feel it has a ‘soul’. A house you will immediately ‘feel’ as beautiful and harmonious. A house that will envelop you and your life, and you will love calling ‘home’.
Emmanuelle Stathopoulos
Professional Coach MAC – Env. Psychology MSC, InnerDreamToOuterForm.com
Improve Your Relationship
Getting along can be tricky – and staying warmly connected to our partner is not always easy! When things get rough, it can feel hard to warm up the relationship again. For a more resilient connection, couples can work on building their “fondness and admiration system”. One way to do this is to challenge a basic habit many of us have – the one where you are scanning for problems and mistakes. Instead, try scanning for what your partner is not messing up! This can profoundly change the story of your relationship, leaving you with more reserves of goodwill. Sounds simple, but it can be surprisingly hard – and yet it can help foster a couple’s culture of appreciation, affection, and respect. Counselling provides a safe and non-judgemental place to help you say what you want and feel heard, and find your warm connection again.
Mary Munro
MaryMunro.ca
