Carrots and other brightly coloured fruits and vegetables owe their pigmentation, in part, to a group of fat-soluble phytonutrients called carotenoids, which are loaded with antioxidants. Carrots, tomatoes, dark green leafy vegetables, sweet potatoes, and many other natural foods wouldn’t be as colourful or as nutritious without them.
Carotenoids are essential nutrients that help protect against oxidative stress and benefit our health in many ways, but since our bodies don’t produce them, the only way to get carotenoids is through the foods we eat and from carotenoid supplements. So, let’s talk about the benefits of carotenoids and how to get more of them in your diet.
Researchers believe that many of the benefits of carotenoids are due to their free-radical fighting potential. Carotenoids act as antioxidants to help combat damage from oxidative stress. They are among the most robust antioxidants nature has to offer, and different carotenoids have an affinity for different areas of the body. The carotenoids that have been most studied for their health benefits include beta-carotene, lycopene, lutein and zeaxanthin.
Carotenoid Health Benefits:
Fruits and vegetables are the most common sources, but egg yolks and red- or orange-pigmented seafood are also sources of carotenoids. Here’s a list of carotenoid superfoods you can get at the grocery store:
What we recommend every one adding to their daily routine.
Celery juice & warm Lime water in the morning.
Protein shake. There’s so many good proteins.. whey isolate is always great. There are some good vegan proteins as well.
Multivitamin, vitamin D, vitamin C, Omega 3, biotin for women mainly but men can take it as well, collagen, b12, zinc, iron.
Magnesium at night.
Glutathione injections are amazing.
Go check out our friends over at mediworks in south surrey for vitamin drips.
Have you heard of all the diet trends going on and you’re just not really sure which one you should be on or where to start? Well my friend, We are here to help!
A few years ago, The plant based diet was the talk of the town. Eat a plant-based diet, and life is good. You’re healthy, you’ll feel great, your chances of disease will decrease. Lots of data and research to validate the premise.
Now we’re reading about the Paleo Diet and the Keto Diet. Protein and vegetables [Paleo] and consuming fats to burn fat [Keto], each, again, with plenty of data and research to validate the premise.
Vegan, Paleo, and Keto Diets often seem confusing and contradictory!
There’s controversy and tension as people take strong positions about which nutritional and health-affirming model is ‘RIGHT.’
Food is our Fuel
Who’s right about what’s right for our bodies? I know you know this, but you are the one who’s right. Your body responds to what you eat. Food is fuel. It’s your body’s energy source.
What you feed your body matters, just like what you think matters.
Now, having validated that you and your body are fully capable of deciding which health-affirming, rational nutritional approach works for you, let’s move to another topic.
First thing is first,
No one should be eating processed foods or refined sugar. it’s ok to have a cheat day of course, but honestly once you start eating healthy and healing your gut. You will no longer crave these fatty foods you once used to love and think you couldn’t live without.
you’ll need to try the diet you choose for at least 3 months to see if it works for you. The biggest thing we tell our clients is what is realistic in your life.
You MUST go with the diet that will be maintained. If you pick a diet your never going to be able to stick to well then of course your either going to fail or your going to binge once you’ve decided you can have break off your diet. Which ALWAYS results in extreme weight gain.
Also, if you’re interested in different diet types more so because of allergy concerns or certain beliefs.. well than that is different. We can get you in to get an allergy/dna test done and go from there.
So what fits your lifestyle? What you can stick with will be the one to give you results.
Most realistic for people is the Paleo diet.. because most of us should be limiting our intake of carbs, dairy and sugar anyways and eating whole foods.
The Keto diet is considered an “extreme diet”. If you eat out a lot or you enjoy carbs you might struggle with this diet. That being said Keto is an amazing diet. Especially if you have really been struggling with weight loss.
Each of us is a sovereign being, right? So we all have our own minds – conscious and unconscious – operating within us, within the unique cauldron of self. We are also informed by the energy of the collective. Whatever we believe as truth is something we hold in individuated awareness, as well as through the collective energy of everyone else who also believes what we believe. This is also applicable when we’re talking about Vegan, Paleo, Keto Diets and so on.
Can you accept that another’s way of eating is his or her way? That it’s not yours to judge, condemn, or praise? In reality, when we jump on the right/wrong bandwagon, we skew our energy out of neutrality and flow and into judgment and rigidity.
If you choose a plant based diet ,choose for yourself. If it works for you and your body, that’s awesome. You’ll be entering the plant-based eating collective belief system, and it will inform your awareness. There will be ‘rules’ you follow, and perhaps some rigidity in how you think about food and what you eat.
If you choose an animal protein based approach, such as the Paleo diet, and it works for you – equally fabulous! You’ll be entering the animal protein-based eating collective belief system with its rules and rigidity.
And thus it goes to reason, choosing the Keto diet will house your awareness in that belief system, and whatever rigidity and rules occur in that way of eating. Vegan, Paleo, Keto Diets and so on all have their differences, but we all need to respect others’ choices when it comes to food.
We all simply need to remember that we are what we eat, and then rest comfortably in our choices.
VEGAN In a Nutshell:
Plant based foods only (if it comes from an animal, don’t eat it)
Permitted Foods: Fruits, Vegetables, Nuts & Seeds, Beans, Legumes, Grains, Lentils, Plant Based Fats, Alcohol, Vegan Sugar & Sweeteners
Forbidden Foods: Meat, Fish/Seafood, Dairy, Eggs, Honey – and ALL animal products
Whatever the reason may be, veganism has become an increasing popular lifestyle change, and vegan products are becoming more available by the day. Of course, this doesn’t mean that being vegan alone is inherently healthy. There are still plenty of vegan junk foods, and some vegans rely heavily on carbs to become full; like any diet, you can be healthy by eating things in moderation and making good choices.
KETO In a Nutshell:
High Fat/Low Carb, designed to send your body into ketosis to burn fat
Permitted Foods: Red Meat, Poultry, Fish, Seafood, Vegetables, Nuts & Seeds, Fats & Oils
Forbidden Foods: Wheat/Flour, Most Fruits, Sugar & Sweeteners, Grains, Starches
The Keto diet is a high-fat/low-carb diet, which runs on the principle that you need to eat fat to burn fat. On a broad level, it’s based on the fact that the body breaks carbs down into glucose and uses said glucose as a primary energy source over the fat that’s already stored in your body.
So you want to limit the amount of carbs you put into your body so that you can force the body to enter into a state of ketosis. Ketosis is a natural process where the body starts dipping into its fat stores for energy; it’s almost like the body says “Hey, where’d all of the glucose go?? Oh well, I guess I’ll just burn the fat in these thighs and belly instead!”
The ultimate goal is to stay in a state of ketosis and to train your body to metabolize fats for energy, while using proteins to build your body and complete necessary functions. This can all be achieved by eliminating carbohydrates and the body’s option to use glucose with it.
What Foods Are Avoided
It doesn’t matter if you’re eating complex carbs or simple sugars, both of these carbs turn into glucose in the body (even fruit sugars). People following a keto diet should avoid the following foods:
High fat and high protein options are abundant, and foods that are permitted include:
PALEO In a Nutshell: ‘
Ancestral Diet.’ If our prehistoric ancestors didn’t eat it, neither do we
Permitted Foods: Grass Fed Meats, Wild Caught Fish/Seafood, Eggs, Natural Fat, Nuts, Most Vegetables
Forbidden Foods: Processed Foods, Grains, Legumes, Dairy, Sugar, Most Fruits, Alcohol
the Paleo diet is a complete lifestyle change. Diet, exercise, sleep, and even nutrient absorption is modeled after what our early human ancestors did. Basically, if a caveman didn’t eat it/do it, we shouldn’t either.
Think about it, our brains, muscles, and organs, all evolved to perform specific functions for hunting and survival. Before we discovered agriculture, nutrient rich foods (from hunting and gathering), explosive movement (such as running, chasing, leaping, crouching), and the very way we perceive the quality of life (the importance of play, sex, sleep, etc.) all literally shaped us as the humans we are today.
What Foods Are Avoided
Eating ancestrally seems pretty straight forward, but it’s important to consider these foods that DO NOT fall within the Paleo diet:
Eat foods that are whole and natural, something a caveman would find or hunt (and not process with technologies and tools that didn’t exist 10,000 years ago):
WHOLE30 In a Nutshell: Eat only whole foods for 30 days to reset your relationship with food
Permitted Foods: Meat, Poultry, Seafood, Eggs, Vegetables (except for corn and peas), Fruits, Nuts & Seeds, Plant & Animal Fats/Oils, Salt
Forbidden Foods: Grains, Dairy, Sugar, Alcohol, Legumes, Soy, Packaged Foods (specifically those that contain MSG, Carrageenan, or Sulfites)
Whole30 is not about losing weight but more about feeling good and resetting your relationship with food. Because of this, weighing yourself and calorie counting is forbidden; dieters following this eating plan are asked to practice clean eating instead.
Because Whole30 focuses on training your body (and mind) to eat real food, substitutions are also not allowed. This means no Paleo Pancakes or Vegan Cookies. Since sugar is prohibited, other sweeteners or sugar substitutes (i.e. Splenda, Stevia, Maple Syrup, Honey, etc.) are also not allowed.
Preservatives, MSG, carrageenan, and sulfites are also banned, virtually making all packaged foods off limits. The focus is to get people to cook real meals with whole foods, resetting their relationship and attitude towards eating and cooking food.
Many people enjoy this diet because of its attainable 30 day window, and some people report the end of sugar cravings, mental clarity, better sleep, and increased energy by cutting out grains, alcohol, sugar, and processed food.
GLUTEN-FREE In a Nutshell: Avoid grain foods that contain the Gluten protein, such as Wheat, Barley, and Rye
Permitted Foods: Meat, Seafood, Fruits, Vegetables, Dairy, Eggs, Nuts, Beans, Legumes, Non Gluten Grains (Rice, Corn, Buckwheat, Quinoa, Teff, Millet, and more)
Forbidden Foods: Grains w/ the Gluten Protein, such as Wheat, Barley, Rye and Foods that are Processed with Gluten (Beer, Soy Sauce, some Processed Meats, some Condiments, and more)
CELIACS DISEASE is very serious and if you have it, a gluten free diet is to be taken very seriously.
But what exactly is gluten?
Gluten is a combination of two proteins (gliadin + glutenin) that are found in some grains like wheat and barley. Gluten can be activated when wheat is broken down or kneaded (like when making bread) and gives food its chewy, stretchy, and bread like texture.
Those who’ve been medically diagnosed with celiac disease suffer a condition in which gluten triggers an autoimmune response where the body attacks the incoming gluten, in turn damaging the lining of the small intestine in the process. This reaction causes a range of issues, including the inability to absorb nutrients from other non-gluten foods and other allergic reactions.
Gluten intolerance is an issue that some have no control over. However, many diet experts claim that if an average (non-celiac) person eats a gluten free diet, they too can benefit from better nutrient absorption, more energy, mental clarity, and better skin.
There is no true scientific backing that can validate this claim, at the moment.
Another thing to be careful about is the fact that gluten free foods that are trying to emulate regular wheat based foods
(ie. gluten free waffles or muffins) have more fat and sugar to compensate for the lack of gluten. This is something to consider, given your particular diet goals.
In any case, plenty of people do experience weight loss and feel better by cutting out gluten, and eliminating gluten for sometime may help you get an idea if you have a wheat intolerance.
If you’re looking for more information about celiac disease on the effect gluten has on our body, you can contact or have a consultation with our holistic nutritionist.
What is the Paleo Diet?
When it comes to the Paleo diet — which is based on eliminating grains and legumes due to their phytic acid content — it’s more of a lifestyle choice to focus on eating quality foods that support digestive health. Most dairy products are also off limits on the Paleo diet because they contain lactose, which is hard for most people to digest.
By removing the most difficult foods to digest, the Paleo diet can be therapeutic for gut health, autoimmune conditions, blood sugar balance, and weight loss. Focusing on consuming more meat proteins, vegetables, fruits , nuts & seeds.
What is the Keto Diet?
the Keto diet is targeted primarily towards those who want to experience dramatic weight loss. However, the Keto diet can also help improve medical conditions such as type 2 diabetes and cognitive disorders such as Alzheimer’s disease. In fact, the initial purpose of the Keto diet was to prevent and treat seizures, when it was first discovered in the 1920s. But today, the Keto diet is best known as a rapid weight loss and fat burning strategy.
The reason the Keto diet promotes accelerated weight loss more effectively than most diets is because it teaches your body to burn fat more efficiently by entering a metabolic state called ketosis.
Ketosis is the state your body enters when glucose your body’s preferred fuel source isn’t readily available for energy. So, as a back up energy source, your body will begin to burn fatty acids instead, which produces ketones.
Now, in order for your body to burn fat instead of glucose, you must heavily restrict carbs from your diet (reducing the amount of carbs you eat down to roughly 5% of your diet), while simultaneously increasing your fat intake up to 75% of your diet. Proponents of the diet maintain that, by removing sugar and grains from your life, you can effectively enhance your metabolism. The lack of carbs leaves your body with no choice but to burn fatty acids in your fat stores as fuel. This is how fat loss and weight loss occurs.
Having a lot of Male and Female clients we decided to look more deeply into the side effects of the weight-loss plan for women. Because men seem to do so well on the diet, the problems women had on the ketogenic diet were largely shrouded by male successes in these case studies. The fact remains, that women are biologically and hormonally different from men, and the drastic nature of the ketogenic diet affects hormones, potentially having a negative effect on women.
so my question for you is have you tried keto and how did it work for you? Comment below!
12pm-8pm eating window.
When you fast, several things happen in your body on the cellular and molecular level.
For example, your body changes hormone levels to make stored body fat more accessible.
Your cells also initiate important repair processes, and change the expression of genes.
Here are some changes that occur in your body when you fast:
• Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few.
• Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
• Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells
• Gene expression: There are changes in the function of genes related to longevity and protection against disease
These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.
When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
Intermittent Fasting Is a Very Powerful Weight Loss Tool
Weight loss is the most common reason that people try intermittent fasting
By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.
Additionally, intermittent fasting changes hormone levels to facilitate weight loss.
In addition to lower insulin and increased growth hormone levels, it increases release of the fat burning hormone norepinephrine (noradrenaline).
Because of these changes in hormones, short-term fasting may actually increase your metabolic rate by 3.6-14%
By helping you eat less (fewer calories in) and helping you burn more (more calories out), intermittent fasting causes weight loss by changing both sides of the calorie equation.
Why is nutrition important after a body contouring/skin tightening treatment?
Non-surgical body contouring treatments are a fantastic way to eliminate excess fat cells in a specific areas- adults have a fixed amount of fat cells in the body which body contouring treatments aim to get rid of permanently. For optimum results it’s important to follow with a healthy diet and exercise routine. From research and experience, it has been noted that patients who don’t modify their daily routine with healthy habits after “liposuction” procedures will have a propensity to gain weight in parts of the body that were not treated and were not previously problematic. Patients will therefore achieve more successful results after treatment if they develop healthy living habits.
What should I eat after treatment?
A contouring treatment can be taxing on the body and leave you feeling tender, so a body contouring patient will need to make wise food decisions so that the tissues and skin can heal better during the recovery period. The body needs proteins to generate new cells, and eating foods high in protein can help the overall recovery process as proteins are required for the structure, function, and regulation of the body’s tissues and organs.
Eating in smaller portions and avoiding processed foods will help maintain weight with ease when combined with a regular exercise routine.
It’s true what they say! Breakfast is the most important meal of the day and helps maintain a good metabolism so definitely do not skip. Start the day with a green tea, rather than coffee as can lead to a slower absorption of proteins- choose a green tea high in antioxidants as will help detox the body of toxins, dinking plenty of water and walking is also essential.
Reduce salt consumption and replace table salt with sea salt, also avoid all processed food, white sugar, milk and white flours as they are likely to cause fluid retention. To sweeten food and drinks replace sugar with natural honey sugar- a table spoon of raw honey contains 64 calories (fat free, cholesterol free and sodium free)
Eating a healthy balanced diet has a positive effect has on our body and mind! Following this diet plan will help improve aesthetic results and help to ensure you do not gain weight.
We look forward to seeing your results! Results can be seen as early as 4 weeks & dramatic results after 8 weeks. Make sure to take before an after shots.
Your body naturally disposes up to 30% of your fat cells in those areas, up to 3 months after body contouring/liposuction treatments.
Bullet Proof Coffee
(totals include 1 tablespoon grass fed butter, collagen, and MCT/coconut oil)
Total Calories – 180
Total Fat – 15.5g
Total Protein – 10g
Grass-fed butter contains hundreds of fatty acids and nearly five times more CLA (conjugated linoleic acid) than butter from grain-fed cows. CLA is a naturally occurring fatty acid found in meat and dairy products. It is a known dietary supplement said to help people lose fat, maintain their weight, retain lean muscle mass and control Type 2 diabetes.
MCT stands for medium-chain triglycerides and it’s one of the best, most bioavailable forms of energy. MCT oil is made from pure MCTs that are extracted from coconut oil. MCTs are an ideal energy source and known for their quick absorption. It is not coconut oil, but a coconut oil byproduct. (You can use just coconut oil if you can’t find MCT. OR we can purchase for you)
MCT oil increases weight loss. More and more studies are popping up showing that MCTs help you maintain satiety by leaving you feeling fuller longer[*]. They also boost your metabolism, leading to more fat loss and greater weight loss outcomes.
MCT oil also improves gut health and reduces inflammation. MCTs are natural antibiotics capable of fighting off harmful bacteria while preserving your gut’s good bacteria. This creates optimal pH balance for a healthy gut biome leading to a healthier overall gut environment and improved digestion.
MCT oil also sharpens your cognitive health. Studies show there is a strong connection between the brain and gut health[*]. Since your brain consists largely of fatty acids, you think more clearly when you provide your body with plenty of healthy fats for fuel.
Start your morning off with this perfect combination of caffeine and healthy fats. This low carb cup of magic is all you need, along with a balanced diet, to have your most productive day.
You may choose to use whatever coffee variety you prefer, but we recommend a single origin, light roast coffee. Light roast coffees are typically less bitter, brighter and better tasting while keeping the recipe unsweetened. They also contain the highest amount of caffeine.
There are many ways to brew a great tasting cup of coffee, including a standard automatic coffee maker, Aeropress, Chemex or French press.
Optional add ins:
• Chocolate Keto Collagen Powder
• Pink Himalayan salt
• Maca powder
• Peppermint oil
• Lavender oil
• Pure vanilla
• Add in two scoops Chocolate Keto Collagen Powder for a delicious, low carb mocha
• Add in a few drops of peppermint oil for a refreshing, stimulating, minty coffee
• Add in a few drops of lavender oil for a relaxing floral coffee
• Add maca powder in for a restorative, balancing cup
• Add a pinch of pink Himalayan salt for an electrolyte boost