NutraChamps Blog

Tag: health

What is the 80/20 Diet?
Some call it the 80-20 diet, some call it the Weekend Diet.

If you’ve read my blogs before, you’ll know I’m a very big proponent of intuitive and balanced eating.

Because I have a history of disordered eating, I know what it’s like to restrict and then binge over and over again. When I saw what the 80-20 diet had to offer, I figured this could be a great option for those who have struggled with not allowing themselves pleasurable foods. That’s when I decided to dig a little deeper…

Today, I’ll take you through the pros and cons of this diet and why this one may not work for everyone, even though it’s pretty well balanced (for the most part!).

What is it?

Usually diets are pretty strict and require you to eat specific food groups, certain macronutrients, or eliminate certain foods.

That’s not exactly how the 80-20 diet works. It can change depending on the person and your workout regime.

The majority of sources will likely lead you in the direction of eating a mostly Mediterranean-style diet, which includes around half a plate of fruits and vegetables, a quarter of your plate being a lean protein, and a quarter of your plate being whole grains. You can even add some dairy in the form of cheese or a cup of yogurt as a dessert or in a meal.

So, in a broad sense, the 80-20 diet focuses on eating nutritious food 80% of the time and having a serving of your favorite treat the other 20% of the time.

Here are the specifics:
- Drink lots of water
- Eat whole grains
- Eat plenty of (in-season) fruits and veggies
- Eat lean protein (animal-based or plant-based)
- Limit your fat intake (even from healthy fats such as coconut oil or avocado)
The great thing is that this diet allows for some balance. You are allowed to enjoy your favorite foods in moderation. The trick here is that you want to have 20% of fun in every meal! So that means if you want to indulge in a slice of cheesecake and a glass of wine, you should aim to not consume those together. You will want to have one today and the other tomorrow. Having these at the same time can spiral into you adding another favorite food and then making it an entire meal.

The one thing to keep in mind here is that although you are restricting yourself to only 20% of your diet being your favorite, not-so-healthy-foods, you are still allowed to eat them in moderation! No more, “I can’t eat that”. Now you can say, “I can eat this tomorrow or enjoy it today!”.

Who might benefit from this diet?
- Those who want to learn how to eat in moderation
- Those who want to lose weight steadily (not necessarily quickly) – focus on portion control and moderation!
- Those who want to maintain their weight
- Those who like to count their calories (for example: If you eat 1500 calories a day, 1200 will come from healthy, nutritious meals, and 300 calories will be your treat!)
- Those who can manage the diet on the weekend (If you want to enjoy a bit more endulgence on the weekend and you are eating healthy 100% of the time on weekdays) – warning: this one is tough and can lead to overeating!
- Those who want to repair their relationship with food – the 80-20 rule allows you to keep a balanced mindset around eating by removing the guilt, emotion, and stress associated with dieting.
- Those trying to manage their diabetes, high blood pressure, or other chronic conditions – I highly recommend working with a dietician, nutritionist, naturopath, or doctor if you want to test out the 80-20 diet.
Why this won’t work for everyone…

I’ll start with a little anecdote about my personal experience. This diet won’t work for me personally because I find I’ve restricted a lot in the past. I have a history of disordered eating and restricting certain foods. I would frequently label foods as “Good” or “Bad” based on my relationship with the food. Removing the “good” and “bad” label from foods came with lots of other challenges, like learning to love my body, rewiring my brain to accept food as fuel, and understanding what foods made me feel strong versus those that made me feel weak or lethargic.

Recently, I’ve adopted the Intuitive eating style, where I eat what I want based on what my body is craving at the time. Working on my impulsiveness has helped me make the appropriate choices (most of the time), and when I decide to indulge, I accept the potential consequences ahead of time so that I know what I’m getting myself into. An example of this is going out to get drinks (beer specifically) or eating ice cream made of dairy. I love these things, and don’t want to give them up forever, but I limit them because of how they make me feel!

Now, for those of you who need something more specific… by this, I mean, a meal plan or macros, it’s still possible! But you will need to create these based off of your specific needs and your lifestyle. For example, I personally can’t have a lot of dairy or gluten. Technically, both of these are allowed on the 80-20 diet. This doesn’t mean you can’t partake in the 80-20 diet, but it does mean you need to be flexible and do a little more digging.

In this case, I’d have to swap in some gluten-free breads and dairy-free yogurts and cheeses if I wanted to stick to the format above. It’s important to remember that as long as you are eating 80% healthy foods for YOUR BODY, you’re sticking to the 80-20 diet. No need to include dairy, breads, or plant-based alternatives if you don’t want to.

Conclusion

The key to the 80-20 diet is BALANCE!

Although it isn’t a 50/50 split, it’s important to note that this diet is not meant to be restrictive, as it still allows you to have your favorite foods 20% of the time.

Remember to split your fun foods so you aren’t having them all at the same time. Maybe let yourself have chocolate one day, and then the next, you may decide to go out for ice cream with a friend. However, you don’t need to limit yourself all the time. If you know you’ll be going to an event where there won’t be any healthy food, you can choose to eat healthy 5 or 6 days out of the week and give yourself some leeway 1-2 days of the week.

Have you or would you ever try the 80-20 diet? Perhaps you’ve tried a diet similar to this. If so, let me know how it went in the comments down below!

Resources:
- https://www.webmd.com/diet/ss/slideshow-80-20-weekend-diet
- https://www.virtua.org/articles/the-80-20-rule-eat-healthy-and-have-your-cake-too
- https://www.insider.com/why-nutrition-reporters-love-8020-rule-for-healthy-diet-2021-4
December 15, 2021
Why Vitamin D Is So Important
The human body is complex, and in order to function optimally it needs essential vitamins, minerals, and nutrients. Vitamin D is a crucial vitamin that our body produces in response to sun exposure. Chances are, if you are living in a part of the world that doesn’t see too much sun, you might be at risk of Vitamin D deficiency. In the past few years, the topic of supplementing with Vitamin D during the cold and dark winter months has become more popular, and for a good reason.

Vitamin D is a big contributor to our overall wellbeing and health. Without it, you are at risk of some health problems such as cardiovascular disease, loss of bone density, cognitive impairment, and other illnesses. The good news is that there are a number of ways to make taking Vitamin D a priority. Before getting into the benefits and some of the ways you can get more Vitamin D, let’s talk about some of the ways you may become deficient in the first place.

Common reasons for Vitamin D deficiency

What does Vitamin D deficiency feel like? For most adults not getting enough Vitamin D shows up as fatigue, bone pain, muscle weakness, and mood changes such as depression. In rare cases, severe vitamin D deficiency in children can cause “rickets,” which manifest as incorrect growth patterns, pain in bones, and deformities in joints.

Here are some of circumstances that can lead to a Vitamin D deficiency:

You aren’t getting enough Vitamin D through food: Vitamin D doesn’t occur naturally in that many foods, and it may be even more difficult for vegans and vegetarians to consume. Most Vitamin D food sources come from animal products, which is why it is even more important for plant-based eaters to supplement or make sure they’re getting enough sunlight.

You aren’t getting enough sun: Sunshine has many health benefits, one of them is assisting with the production of Vitamin D within our bodies. Geographical location can play a big factor in not getting enough of it. Depending on the season, time of day, where you live, and your lifestyle/age, it might be harder to get the sunlight you need for adequate amounts of Vitamin D.

Your skin type: Did you know that the melanin content of your skin plays a role in how much Vitamin D you need? The darker the pigment of your skin is, the more Vitamin D you will require. Having more melanin reduces your ability to synthesize Vitamin D from the sun. In general, no matter what your skin color is, it’s important to get your levels tested during a physical examination. By getting tested you will be able to ensure that you aren’t deficient in this crucial vitamin and other vitamins and minerals.

Absorption issues: Vitamin D deficiency can be due to absorption issues. Diseases such as cystic fibrosis, crohn’s disease, and celiac disease impact the intestines ability to absorb enough Vitamin D through supplements. Weight loss surgeries, obesity, and kidney/liver dieases are other factors that can also lead to deficiency.

Benefits of Vitamin D

Vitamin D has been proven to have a number of amazing benefits for the body, but first and foremost it is critical for building and maintaining healthy bones. This vitamin also regulates other cellular functions in the body! Without vitamin D, bones would become soft, brittle, and thin which could lead to osteoporosis as well as other health issues. Vitamin D is anti-inflammatory, contains antioxidants, and even supports our immune health!

Research shows that Vitamin D is also a key component in treating and supporting some illnesses and auto-immune diseases.

When you have adequate levels of Vitamin D you will just generally feel more energized, happier, and healthier overall!

Foods that contain vitamin D

If you’re wondering which foods you should eat more of for Vitamin D, we got you covered. These are the foods that contain the highest amounts of this vitamin, sourced from healthline.com:
- Salmon: Salmon is an excellent source of vitamin D3. Something to be mindful of is whether you are eating wild or farmed salmon. Wild Salmon contains almost triple the amount of Vitamin D at 988 IU per 3.5 ounce serving in comparison to farmed salmon.
- Sardines and herring: Both of these fish can be eaten in many different ways whether it be smoked, raw, canned, or pickled. These fatty fishes have a plethora of other health benefits such as Omega 3’s, so eat up!
- Cod liver oil: This is another excellent source of Vitamin D since one teaspoon of cod liver oil clocks in at 58% of your necessary daily value.
- Canned tuna: Not only is this a popular option for lunches and a snack in North America, it’s cheap and healthy too! Canned tuna contains up to 268 IU of Vitamin D per 100g serving.
- Egg yolks: If you don’t eat meat or seafood and would rather have eggs instead, you’re in luck! Egg yolks contain Vitamin D! 37 IU per egg to be exact. The levels of Vitamin D in a yolk depend on different variables, a a great example of this is with chickens that are pasture raised.
- Mushrooms: Did you know that mushrooms are the only good plant source of Vitamin D? Just like humans, mushrooms are actually able to synthesize Vitamin D when exposed to UV light. One thing to note is that mushrooms only contain vitamin D2 whereas animals contain vitamin D3. Vitamin D2 helps raise levels of Vitamin D but may not be as effective as D3 in doing the job.
Why adding K2 alongside D3 is important

At NutraChamps, our Vitamin D3 supplement is paired alongside Vitamin K2. It comes in two different forms, capsules and liquid drops. Both of our products are plant-based and of high quality featuring MenaQ7, which is clinically studied and one of the most effective K2’s around.

We paired our K2+D3 together in one convenient supplement so you can get the correct benefits of both. Combined, these two powerful vitamins have been shown to work effectively to keep our bones, heart, teeth, and immune system healthy. Vitamin D3 needs K2 in order to work to its fullest potential so it’s really a no brainer that these two are a match made in heaven!

Benefits of taking our K2+D3 supplement include:
- Bone strength and density
- Supported cardiovascular health
- Immune system support and protection
- Better mood and supported nervous system
- Overall feelings of more vitality and energy
We are lucky to be living in a time and place where there are so many natural and safe ways available to get the vitamins and nutrients we need to thrive and feel our best. Through sunlight, the food we eat, and even supplementation, we are able to restore our Vitamin D3 levels to the place they need to be. We highly recommend doing a yearly checkup with your doctor or naturopath to check your essential levels such as Vitamin D3. Since we’re a company that’s committed to your health and wellness, feel free to leave us a comment or reach out with any questions or feedback you may have! We’re happy to answer and help you champion your life!
December 13, 2021
The Hidden Dangers of Office Desk Posture

While the transition to work from home has given some workers more freedom, a lot of us still feel stuck at a desk for most of the day. You might have noticed that you’re experiencing more hip, back, or leg pain.

Why is this? Well, bad posture is probably the culprit. When you’re not sitting correctly, you’re putting strain on muscles and reducing blood flow, leading to an issue known as gluteal amnesia or dead butt syndrome (DBS).

Why is Bad Posture a Problem?

When your posture is wrong, you’re usually putting strain on your glutes. This is an issue because this muscle group connects to your back and leg muscles.

So, if you’re weakening those muscles or causing pain, then you’re going to have pain in multiple muscle groups.

What Do I Do if I Think I have DBS?

If you have pain or numbness in your lower back, glutes, hips, or legs, then you might be experiencing DBS. Let’s discuss some tips for preventing DBS and how you can deal with it if you’re having pain and numbness.

DBS Prevention

There are three simple things that you can do to keep yourself from developing DBS. First, you should sit with proper posture while you work. This helps ward off many muscular and joint issues, DBS included.

Next, you should make sure to add some extra glute-strengthening exercises into your routine. This helps combat how sitting for long periods each day can weaken your muscles.

Lastly, no matter your level of activity, make sure that you’re stretching properly.

Even fit individuals might develop DBS if they’re not stretching before and after workouts. You should also make sure that you’re standing up and doing some light stretching on your breaks.

DBS Treatment

If the DBS-related discomfort has already set in, you can still take action to reduce and eliminate your symptoms.

All the prevention tips above apply. Keep in mind that your muscles are strained. Therefore, you should start slow, especially if you’re not very active. Listen to your body when exercising and stretching because pushing it too far will cause further injury.

When you’re experiencing muscle soreness, rest and elevate the parts of your body that are in pain. You can also apply a cold compress to help reduce this pain. Gentle exercises, such as walking, helps improve your circulation and lessen symptoms.

When it comes to treating DBS, just make sure that you’re listening to your body while increasing your activity levels. It’s easy to overdo it, so take your recovery slowly.

How Can I Maintain Proper Desk Posture?

The first tip to improve your desk posture is to raise your laptop or computer screen. Many of us hunch over to look at our screens. When you raise your screens, it’s easier to lift your head without even thinking about it.

Next, think about how you’re positioning yourself. For best results, sit with both your feet on the floor. You should also be aware of how your arms are positioned. It’s best when your elbows are at a 90-degree angle or if you can position your elbows higher than your wrists.

If you’re still having issues, think about your desk setup. Ergonomic tools, such as specialized chairs and desks, can help you improve your posture long-term.

Still curious about how you can prevent DBS while working from home? Check out Hello TUSHY for more information and tips about combatting DBS.

December 6, 2021
Thinking Of Going Plant-Based?
Have you been thinking of lowering your carbon footprint?

You may want to try out a Plant-based diet. Many studies have shown that a plant-based diet is one of the healthiest for your body and for the world to start healing from the climate crisis it’s been going through.

A Plant-Based Diet entails eating foods primarily from plants (fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans). This doesn’t mean you need to completely eliminate foods you enjoy, like meat, dairy, or desserts. It simply means you will prioritize plant foods and will be eating proportionately more plant-based options.

There are a variety of plant-based diets:
- Vegan
- Vegetarian
- Mediterranean
- Flexitarian
- Pescatarian
- Lacto-ovo vegetarian diet
And the list goes on! They get very specific. The great thing is, you can change your diet whenever you want! You can test out what works for you and what doesn’t. But in the end, you may still end up eating a mostly plant-based diet, which is great for your body and for the environment (for the most part!).

For the purpose of this blog post I’m going to go over some alternatives for those of you looking to go the vegan or vegetarian route. You may know that animal-based meat is an option for those who are not completely vegan or vegetarian, but this does not mean that people who do not eat meat do have cut out all substitutes or alternatives.

Although this is no longer always a plant-heavy option, it’s a good way to transition into a different diet so that you don’t feel like you’re “missing out” on the foods you know and love.

Try some of the following alternatives out!

Meat Substitutes

Meat alternatives are a great way to spice up your meals with something a bit heavier than just fiber from vegetables.

Here is a list of options you may or may not have tried:
- Jackfruit : My favorite pulled pork alternative! Just add some BBQ sauce and you’re good to go!
- Veggie burgers : I like the veggie burgers made with only veggies and legumes, but you can also go for the mock-meat alternatives like Impossible Burgers, which are made with soy protein concentrate.
- Tofu : “Half a cup of extra-firm tofu provides 22 grams of protein, making it an excellent source of filling protein!” says Amy Gorin MS, RDN.
- Tempeh : This soy-based food is fermented meaning it provides awesome gut-health benefits – great for those who don’t like the texture of tofu.
- Texturized Vegetable Protein (TVP) : This one is similar to ground meat in texture and taste. Try it in your next meat sauce, lasagna, or chili.
One of my favorite companies that sells meat alternatives is The Very Good Butcher. They’re available in Canada and the US. I’d highly recommend their adzuki bean pepperoni!! It goes great on top of bread or crackers.

Legumes

A great option, but maybe not for everyone…

The legume family consists of plants that produce a pod with seeds inside. They’re rich in both protein and fiber, taste great, and can help reduce the risk of heart disease and lower cholesterol levels.

However, they may not be the best choice for those who have gastrointestinal issues. Legumes contain lectins. Because lectins have a tough exterior to protect them from extinction, your digestive system cannot break them down. Gluten causes similar reactions.

Lectins can damage the lining of your intestines, causing inflammation. When your intestines are inflamed, their ability to absorb nutrients decreases. So eat legumes in moderation or on the side of a meal rather than as the main attraction.

Dairy Substitutes

There are plenty of dairy alternatives. Dare I say that some of them taste almost like the real thing?!
- Cheese: Often made from soy, but some other possible ingredients are nuts, such as cashews and macadamias, or vegetable oils, such as coconut oil. You can also find cheeses that derive from agar, tapioca, peas and arrowroot.
- Milk: Nut milks are pretty popular, but have you given Oat milk a try? To die for! Hemp, Sesame, or even flax seed milk are some great options for those who can’t consume nuts.
- Yogurt: can be made from nuts like almonds, cashews, cashew, and pili nuts, coconut, flax seeds, oats, and peas! Many of these live probiotic cultures just like their dairy constituents, meaning they’re good for your gut, too!
Conclusion

There is only one thing to remember here: there is no need to incorporate all of these or any of these! Technically, these are just some options if you want to try something new or have been missing a certain food but wasn’t sure that there was something similar to it that could fit your new diet/lifestyle. This is a great way to transition from eating the Standard American Diet to a more sustainable, plant-based lifestyle.

Some of these alternatives are better for the environment than others, some may be easier to digest than their counterparts, and some may actually taste better to you!

Let me know if you’ve tried any of these alternatives or something I haven’t listed above!

Resources:
November 24, 2021
Finding relief from migraines
The pain of a migraine is sometimes unbearable.

It’s hard to explain what these feel like to someone who doesn’t get them.

That’s my goal for today. I want to take you through what you may experience when you get a migraine, how you can nip it in the bud or avoid it from progressing, and some natural remedies to help ease the pain.

Read on if you want to relieve your migraine aches!

What does it feel like?

The ‘ache’ of a headache feels like just a small fraction of what a migraine can inflict on your head, body, and mind.

Once you feel it coming on, you know what you’re in for.

Some of you may be wondering what makes a migraine different from a headache.

There are 4 distinct phases of a migraine, and you may or may not go through them all when you get a migraine. I’ve had a few migraines in my life, and I’m not sure how other’s feel about me writing this blog, because I know some people who get them several times a month. However, I can speak to how scared I’d be to get a migraine monthly and just having to wait it out without any form of relief.

Source: https://americanmigrainefoundation.org/resource-library/timeline-migraine-attack/

I won’t go into detail about the phases, as the American Migraine Foundation does a really great job of breaking it down. I’m no expert, and would rather lead you straight to the source. I’ve taken this infographic from their website (look above!) and you’ll see there are 4 distinct phases: Prodrome, Aura, Attack/Headache, Postdrome. When you understand what happens in each phase, you are more likely to be able to manage this disease.

It can be tough to tell the difference between the phases sometimes, as fatigue and blurred vision, for example, can be found in both the prodrome and aura stages, but these can serve as a warning sign for you to take medication to help relieve the migraine before it gets worse.

You’ll notice some of these symptoms are really painful or mood-altering. For example, in the same day you could experience difficulty reading and speaking, temporary loss of sight, and giddiness. It’s sudden, abrupt, and sometimes unforeseen. Especially if you experience migraines differently each time and don’t know what to expect.

The whole experience could last a few hours to several days, leaving a person debilitated and unable to eat, work, sleep, or move.

What makes migraines so painful is that you can experience this for lengthy periods of time and have the symptoms change frequently. You may experience pain in your body, in your head, nausea, trouble seeing and sleeping. And if you can’t sleep or eat, it makes healing from a migraine much harder. It therefore affects your nervous system and cause your immunity to decline.

Being able to identify risk factors can help individuals anticipate how long the attack will last or how long the aftereffects will linger.

Possible causes

There are many causes or possible triggers for a migraine.

You might get migraines because of your genetics or even environmental factors (where you work or live). You could also be at risk of migraines if there are changes to the brainstem and its interactions with the trigeminal nerve (a major pain pathway). Just like depression can be caused by a chemical imbalance, so can migraines; this could be a case of low serotonin, a hormone that helps to regulate pain in your nervous system.

Some possible migraine triggers are:
- Drinks: Specifically alcohol (especially the ones high in sugar!) and caffeine (energy drinks, coffee, etc.).
- Stress: Nip stress in the bud if you want to avoid a migraine. Go for a walk, meditate, or talk it out!
- Sensory stimuli: Bright or flashing lights, loud sounds, sharp smells (perfume, Sharpies, paint thinner, smoke).
- Sleep: If there is a sudden change in your sleep pattern, such as missing sleep or getting too much, this may trigger a migraine.
- Weather: A change in barometric pressure can prompt a migraine (or headache).
- Physical Factors: Intense physical exertion, such as a sport or sexual activity, can provoke migraines.
- Medications: Birth control and vasodilators, such as nitric oxide, can aggravate migranes.
- Food: Salty, processed foods may trigger migraines. If you do not eat enough or skip a meal, this may cause a migraine as well. Lastly, try to aovid food additives! Things such as aspratame and MSG, which are both found in many foods (diet or not), can be the secret cultprit, and cutting them out may help a lot!
- Hormonal changes in women: Throughout the month, those who experience hormonal changes will see fluctuations in estrogen (before/during menstrual periods), pregnancy, and menopause. This often causes headaches.
  - Unfortunately, women are 3x more likely to experience migraines than men.
Natural Remedies

So is there any relief from a migraine? If you want to avoid over-the-counter medicine, do you have other options?

Here are some natural remedies you can try out if you’d like to hold off taking medicine:
- Holistic choices: There are many, such as massage, acupuncture, acupressure therapy (stimulates specific points of the body to release muscle tensions and alleviate pain). Some people even swear by essential oils, as the smell can calm and reduce the severity of migraine headaches (lavender is a popular choice!).
- Supplements: If you’re looking for herbal remedies, some say Butterbur and feverfew are helpful in reducing migraine pain and frequency. For daily supplementation, I recommend Magnesium, since most of us are deficient in this essential mineral. Deficiency can cause migraine aura or a mentrual-migraine headache. However, please speak to your doctor before adding Magnesium to your regimen, just in case it counteracts with other medications. Lastly, you may want to consider a B-complex vitamin to help reduce migraine frequency and severity.
- Hydration: Seems like an obvious one, but it’s pretty easy to forget to drink water. If you feel like you’re losing a lot of electrolytes, consider adding in an Electrolyte Concentrate.
- Movement: I’m saying go out for a run or a crossfit class, but if you can move, take advantage! Go for a walk if possible, or do some light yoga and stretching. Movement helps to improve bloow and reduce muscle tension!
- Rest: Lack of sleep can trigger migraines, so aim for 7-9 hours of restful sleep a night. This means avoiding lit-up screens a couple hours before bed.
There is a lot of research surrounding new techniques that can help relieve symptoms of migraines, such as Biofeedback therapy and simply using a compress (hot or cold) to help soothe the pain of a headache. In the end, the best solution is the one that works for you!

Keep in mind, these remedies may not work for everyone, every time. For example: they may work if taken/administered really early on, but realistically, many of us wait a little too long and then may need something a little stronger. Taking medically-prescribed over-the-counter meds are recommended to shorten the time of suffering.

Conclusion

There aren’t many ways you can avoid a migraine unless you’ve created a routine for yourself that helps keep you healthy. But just like the common cold, you may not be ready for it, and it may be unavoidable. Sometimes, we’re busy, stressed, and not eating well or staying hydrated. Nobody’s perfect, but as long as you know how it came up, you can try to avoid it the next time around.

Because migraines are fairly common, affecting around 1 in every 5 women and around 1 in every 15 men, they often go untreated and undiagnosed.

It’s important to keep track of your migraines, as well as keeping a record of how you treat them. At this point, it’s time to bring this information to your doctor to discuss a treatment plan. This includes having frequent headaches.

If you’ve experienced a migraine before or get them frequently, I’d love to hear about your experience. Let us know how you manage your migraine or headache symptoms, even if it means you take over-the-counter medication to help ease the pain. Is there anything from the list above you’d like to try to change things up? Please share below!

Resources:
- https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242
- https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201
- https://americanmigrainefoundation.org/resource-library/timeline-migraine-attack/
November 3, 2021
These benefits can’t be “BEET”
If you couldn’t already guess from the title of this blog post, we’re talking about beets in all their glory! These root vegetables are incredibly nutritious and all-around so beneficial. I’m going to breakdown all the reasons why you should be consuming more beets in your week.

Something I’ve noticed about beets is that either people love them or they hate them, there is really no in between. I just so happen to be a beet lover, and by the end of this blog post I hope to do my very best and convince you why you should adore them too!

In my experience, I’ve noticed that some people steer away from certain vegetables because they have had a negative experience eating them or trying them for the first time. Maybe they weren’t prepared in a way that best showcased their flavour, or maybe they tasted them as an ingredient in a dish they didn’t like. To any vegetable skeptics out there, the first thing I will say is that preparing vegetables in a way that truly allows them to shine is key.

There are plenty of ways to enjoy beets but here are some of my favourite ways to use them (recipes linked below)
- Beet Hummus
- Beet soup, otherwise known as Borchst
- Beet burgers
- Beet falafel
- Beets with goat cheese
I swear some of these recipes are so delicious that they will instantly transform you into a beet enthusiast! Don’t just take my word for it though, try it out! Now that we got some amazing recipes and different ways to use beets out of the way, let’s talk about all the benefits they provide.

Beets are absolutely packed with Vitamins and nutrients that so many of us can benefit from. Here are just a few:
- High in nitrates to provide long-lasting energy
- Loaded with iron
- Packed with fibre to provide relief to digestive turmoil
- Loaded with folic acid
- High in potassium
I think now might be a good time to talk about one of our NutraChamps products called, “Beet Heat” which as you probably guessed, contains beet root powder! All the benefits above can be found in a single scoop of our product!

This is perfect for you if you don’t love eating the vegetable form of beets, but still want to benefit from all the nutrients they have to offer. This product was designed to be easily mixed into your favourite beverages in juice or smoothie form, or it can simply be added to water!

For an optimal mix of powder to liquid, we recommend using a blender or shaker cup. We formulated our Beet Heat with the addition of grape seed extract for its proven ability to boost endurance and stamina by allowing blood to circulate more freely in your body.

Since this blog post is about all things beet related, I thought I’d share some interesting facts that you may not know about this incredible vegetable!
1. When harvested, the entire beet plant is edible including the leaves and stems. These parts of the beet are a great alternative for some of the most popular greens such as spinach, swiss chard, and bok choy!
2. Beet juice has been used as a red dye since the 16th century! Today, many people even use beet juice as a natural food colouring
3. It’s a hangover cure! Betacyanin which is the pigment that actually gives beetroot its color, is an antioxidant. This antioxidant helps speed up the detoxification of the liver. So next time you’re dealing with the morning after a fun night out, grab some beet juice!
Does anyone else feel “beet” from all the talking we’ve been doing about this vegetable? Ok, I’ll stop with the puns now. In all seriousness, I hope you learned something new about beets and maybe even feel more inclined to give them a second chance or keep eating them. Every time I write about the benefits of vegetables, it makes me thankful that we live in a world where so many things that come from our earth are incredibly healthy.

Cheers to health!
August 30, 2021
The Effects of Taking Cold Showers for 30 Days
Cold showers are amazing. There’s proof!

Cold showers are intended to help in many ways, and we can see that in all of the well-researched papers and videos that are out there. Many influencers have even taken it into their own hands and challenged themselves to take cold showers for up to 30 days, like Matt D’Avella who tried it out in March of 2019. Wim Hof, also known as The Iceman, swears by cold exposure, having climbed Mount Kilimanjaro in shorts, has run a half marathon above the Arctic Circle barefoot, and stood in a container while covered with ice cubes for over 112 minutes (Why?! I have no clue!).

Maybe it’s his Dutch genes, or maybe there is actually something to these cold showers that I can only learn from participating in the wackiness. I’m not at all encouraging this type of behavior, but if the benefits really outweigh the temporary (albeit grueling) discomfort, I was willing to give it a try. So that is when I set off for my 30-days of cold showers!

Some rules I set for myself:
1. The shower needs to last at least 5 minutes
2. Do not turn on hot water. If you must, start with luke-warm water and then turn it to cold right after.
3. Do it in the morning and get it over with.
These self-imposed rules helped a lot. Having strict guidelines helped me stick to the daily cold showers. A minimum of 30 seconds of cold exposure after a hot shower is enough to experience some of the benefits, so I figured 5 minutes of exposure would be enough but also challenge me a little bit more. If I started the shower with hot water, the likelihood of me switching to cold was slim to none, so I hopped straight into ice cold. Honestly, it takes too much mental energy to go from hot water to cold, so I saved myself that hassle. Lastly, I wanted to do it in the morning to see if a cold shower could really replace my morning coffee. Realistically, nothing would replace the taste of coffee in the morning, but I figured I’d try nonetheless.

Here are some of the main benefits of cold showers and whether or not I noticed them in the 30 days I experimented!

1. Cold showers can increase mental alertness naturally:

Coldwater does certainly alert your nervous system that it’s time to wake up! I took the shower before starting work or any workouts so that I could get myself pumped up. On days when I was feeling lethargic or hot around 2 or 3 in the afternoon, I’d hop in a cold shower for, dare I say, FUN!? I actually managed to switch to decaf while taking these cold showers. That is huge for me since I didn’t realize how reliant I was on caffeine. I still drink decaf coffee in the morning because I love the taste and the ritual.

2. It helps to reduce stress:

Obviously, exposure to too much cold can be an issue, especially if you aren’t used to it. When you take a short cold shower, how can you tell you’re less stressed? A study done by Dr. Rhonda Patrick helps paint a better picture. By taking a cold shower, you are increasing the release of the hormone norepinephrine (one that calms you down) to the blood. This will have a positive influence on focus, attention, and mood. This was one of the main reasons I wanted to try this out; would my anxiety go down by taking cold showers daily? I realized it absolutely did. In the end, whatever happens, today, I’ve already endured a horrible cold shower. I can handle whatever comes my way!

3. It can strengthen your willpower:

Speaking of handling stress; I found I felt more excited to start my day. Knowing I had to shower in cold water every morning may have been tough, but there was something weirdly empowering about the act of the cold shower. Gaining control of my breath, not screaming, trying to remain calm; I found my mental capacity for handling pain and discomfort was positively altered within a week. Facing my “fear” every morning made me realize that this “fear” is self-inflicted and I have control of the outcome. I can be upset about it, or I can just get it over with knowing nothing negative is going to happen! Or better yet, in the words of Victor Frankl: “Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

4. It may lead to fewer sick days:

For real. I didn’t think this was true, but there is research done to prove it. It’s not that participants who took cold showers did not get sick as often, but their symptoms were less severe or they felt more energetic. Because of this, they were better able to push through the sickness and function anyway. So how does cold exposure affect our immune system? Cold temperatures make you shiver, which is an autonomous response to keep your body temperature up. This takes work — whether you feel it or not! It involves a neuroendocrine effect and triggers our fight-or-flight response. This causes hormones like cortisol – the stress hormone – to increase, shortly before we shift to a relaxation response. Cold temperatures activate the brown — or good — fat in the body. This affects your body’s thermoregulation; which works to keep the body warm by burning calories.

On another note, my recovery from exercise was much shorter after a cold shower than after a relaxing warm one. The cold water accelerates vasoconstrictions in the entire body, squeezing out all of that lactic acid build-up. I was up early and ready for training the next day with minimal muscle inflammation.

To be completely honest, if I hadn’t done this in the summer, this would have been way more painful. Living in Canada, I chose not to try this out in the winter. But, now that winter is here, I’m thinking of giving it another go. Keep in mind, you can switch back and forth between hot and cold with similar benefits. It’s like going in and out of a sauna. Let us know if you ended up trying cold showers, even if it was 30 seconds of cold at the end of a relaxing hot shower. All you need is 30-90 seconds!
February 9, 2021
10 Supplements That Keep You Looking Youthful!

Eating well is always going to be my number one suggestion if you want to be healthy on the inside and out.

You’ve probably heard the saying: “You can’t out-exercise a bad diet”. The same thing goes for supplements.

You can’t take a bunch of pills and expect your body to react or absorb any of them. That’s exactly why they’re called supplements – they make your diet complete by filling all the gaps in your day-to-day food consumption. Ever since humans developed agriculture, we’ve been transforming the planet and throwing the soil’s nutrient cycle out of balance. Similar to climate change, this has happened over generations, in not-so-obvious ways. It’s clear that many people are interested in enhancing their bodies with the use of supplements.

Here are some supplements that we recommend to help emphasize your inner and outer beauty.

Biotin

Although most people are not deficient in this B7 vitamin, it is common for people to not get enough of it in their diet alone. It can be found in many animal products as well as a few vegetables, like sweet potatoes, spinach, and broccoli. Not only does Biotin turn carbs, fats, and proteins into energy, but it also helps maintain the normal function of your nervous system. A healthy nervous system plays a huge role in healthy nails, skin, and hair. Aim for 30-100 mcg a day and ensure that you have that by using supplements if you need.

Collagen

There are at least 16 types of collagen! When collagen is digested, it turns into amino acids that are good at treating inflammatory skin conditions. More importantly, Collagen is a protein that provides the infrastructure to much of your body, including your bones, skin, tendons, and ligaments. Not only does it have a positive effect on your outer appearance, but especially inside, in that it keeps you strong. Taking supplements is recommended, but if you are ok with animal products like bone broth, gelatin, chicken skin, and pork skin, those are great natural food sources to incorporate into your diet!

Turmeric Curcumin

Turmeric has been used in Ayurvedic medicine for over 4,500 years. It’s popular in Eastern and Western societies for having anti-inflammatory properties that are said to rival those in ibuprofen. High in antioxidants, Curcumin protects healthy cells found in the colon from cancer-causing agents. This magical spice can also help delay the aging process and fight age-related chronic diseases. If you don’t like to ingest it orally, try a face mask! Although Turmeric tends to stain everything it comes in contact with, it works well to even out your skin’s natural tone. By inhibiting an enzyme in the skin that produces pigment, turmeric also lightens age spots, scars, and other discolorations.

Vitamin A

This is an essential vitamin you’ll want to include in your beauty regime, as it has the ability to improve the appearance of fine lines, wrinkles, and photo-aging, which are all side effects of sun damage. For those who do not want to apply it topically, you can find Vitamin A in fatty fish, kale, sweet potatoes, carrots, collard greens, chicken liver, and more. For quicker results, topical is the way to go. Vitamin A also protects your skin against infection and encourages healthy skin cell production. Women can aim for 700 mcg daily, and men can aim for 900 mcg, but try not to over-consume, as this is toxic for our bodies.

Vitamin C and E

Both vitamins are strong antioxidants and aid in collagen production. Both vitamins E and C also work well hand in hand and it’s often recommended that you take them together. These vitamins can help protect you from environmental damage, which has been shown to cause acne and premature aging. Individually, these vitamins are both powerhouses! Vitamin C and E are great to have on hand to boost your immune system response, to treat macular dysfunction, and to help prevent sunburn and UV damage. The daily requirement is 2000 mg of Vitamin C and 15mg of Vitamin E.

Vitamin D

Vitamin D is important for preventing signs of aging and supporting your immune system and mental health. However, to receive the necessary quantity you need from sun exposure, you would likely become sunburnt. If you get your Vitamin D from natural sunshine, make sure to wear some protection like sunscreen, sunglasses, or a hat. If you choose to supplement, look for one that includes a good source of Vitamin K. This makes Vitamin D much more absorbable. Depending on the source, your body, and the season, you can take between 1,000 IU and 4,000 IU to hit your daily D requirements.

Probiotics & Prebiotics

Pre- and probiotics are important for maintaining gut health and boosting your immune system, which helps you have healthier skin, nails, and hair overall. Prebiotics feed probiotics, so it’s important to take both or to find foods that contain either. Popular prebiotics include: garlic, onions, asparagus, bananas, root vegetables, and seaweed. Most fermented foods are considered probiotic. Depending on your gut, you may need a variety of different strains, or just one, so get tested by a Naturopath or other health professional so you can save money and take only what is necessary for your body.

Omega-3 Fish Oil

Omega-3 supports your skin’s natural barrier, leading to higher retention of moisture. Properly moisturized skin is less prone to acne, inflammation, and aging, and is healthier altogether. Omega-3 can provide that moisture/lubrication, but not topically. It also improves eye health, sleep quality, and bone and joint health. Whether it comes from fatty fish or a supplement, aim for up to 3,000 mg daily, especially if you are suffering from heart disease or depression and anxiety, keeping in mind that that would be the highest range you should hit.

Melatonin

Melatonin doesn’t have a direct effect on looking youthful, but when your body is lacking restful sleep, your outward appearance may show it. This could lead to dull skin and hair, under-eye bags, and premature wrinkles. To make sure you get enough sleep or can fall asleep on time, taking 0.3 mg – 5 mg of melatonin can help, making sure that you slowly build up your dose rather than starting at the highest range. Get enough zzz’s and you’ll naturally look and feel more awake!

Apple Cider Vinegar

Apple Cider vinegar has plenty of beauty and health benefits, whether applied topically or through ingestion. Acetic acid and antioxidants in ACV help to restore the natural pH balance of the skin and protect it from wrinkles and acne. It also has antibacterial properties, which can help prevent cavities, reduce bacteria-causing plaque, and fight bad breath when used in a homemade mouthwash. Use it on your hair for extra shine or on your scalp to prevent dandruff. If taking ACV orally, aim for 2-4 tablespoons a day for beauty benefits!

Just like we’ve slowly, but quite powerfully, made our impact on the Earth, do not expect to see instant results. When it comes to herbal supplements, slow and steady wins the race! A healthy supplement routine needs time to adapt and work with your body, so try it out for a few weeks to a month to see results. What is important is to focus on what you’re putting into your body so that it can radiate outwards.

December 29, 2020
7 Ways Raw Honey Benefits Your Health
I don’t know about you, but I hated honey as a kid. I thought it was cloyingly sweet and without flavour. It wasn’t until I was an adult that I realized that the store-bought honey I disliked isn’t really honey at all: it’s a heavily processed honey-like product, that is often cut with high fructose corn syrup, to make it cheaper. Real honey—raw, unpasteurized honey—as it turns out, is delicious and insanely flavorful. Depending on the time of year, or the flowers its made from, it can be light and floral, or dark like molasses. Not only that, this natural sweetener is extremely nutritious: loaded with enzymes, vitamins and minerals — clearly raw honey benefits are plentiful.

Here are our top seven benefits of consuming raw honey:
1. Cough Suppressant
  
  Honey has been used for thousands of years to help with the relief of cold symptoms. And with good reason: a 2007 study found that honey was effective at reducing nighttime coughing in children—even more so than cough medicine. Just take a teaspoon of honey 30 minutes before bed (either in a cup of hot water, or on its own) to feel its soothing effect.
2. Boost Immune System
  
  High antioxidant levels and a variety of probiotics make honey a great tool in preventing illness and strengthening the immune system. Probiotics work by increasing the good bacteria in our gut, and fighting off bad bacteria, while antioxidants work to protect immune cell damage. Take a spoonful everyday, or add to a hot cup of ginger tea when you’re feeling under the weather.
3. Brain Booster
  
  We are only just starting to learn about the nootropic effects of honey. Raw honey is rich in antioxidants known as polyphenols. These polyphenols enhance memory function, reduces cellular damage, and reduce inflammation in the brain. One study found that menopausal women who took 20g of honey every day for four months had better short-term memory than those who didn’t. Raw honey often contains royal jelly—the food of the queen bee—which contains acetylcholine, a neurotransmitter that helps to regulate memory and improve focus.
4. Treat Wounds and Burns
  
  Honey’s antibacterial properties and high pH may help to treat wounds and burns. Manuka honey in particular, has been studied for its healing properties, and a study in the British Journal of Surgery found that patients with leg wounds and sores showed remarkable improvement after using honey topically.
5. Fight Allergies
  
  Unlike conventional honey, which has been ultra-filtered and processed at high temperatures, raw honey is only lightly filtered and still contains small amounts of pollen. As it turns out, that pollen may be able to help relieve allergy symptoms. This might sound counterintuitive, but the theory behind it is that it acts as a vaccine, exposing the body to small amounts of pollen, and triggering an immune response in the body. To make the most of this effect, buy local honey, as this will allow your body to build an immune response to the very pollen in your environment triggering your allergies.
6. Regulate blood sugar
  
  Despite its sweetness, raw honey may be a healthy sweetener option for diabetics: studies have found that raw honey lowers blood plasma glucose levels, increases insulin and reduces hyperglycemia. Even more interesting, combining raw honey with cinnamon—which is also known for its ability to regulate blood sugar—gives it low glycemic effect. Use raw honey in baking, or drizzle on yogurt and fruit with a dash of cinnamon—and ditch the white sugar for good!
7. Increase Energy Levels
  
  Forget about your energy drinks—honey is one of the best sources of carbohydrates to get the instant fuel (and pick-me-up) you need. Because it’s mostly sugar, it’s easily absorbed by the body, making it a great way to fuel up before and after a workout. You can even take it by the spoonful or add it to a snack to fight off the midday fatigue that plagues your workday!
So there you have it: seven ways raw honey benefits your performance every day. Do you eat raw honey? What’s your favorite way to include this nutritious powerhouse into your diet?
November 3, 2017