January is here, which means you’ve likely set a New Years’ resolution! for your health goals. It is important to have holistic goals, where you in are sync emotionally, spiritually, mentally, psychologically, and financially.

2020 and 2021 were not easy. However, I am going to leave you with this

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives a few helpful strategies to stick to your 2022 health objectives and goals.

Is one of your health goals to lose weight?

Is one of your health goals to start packing your lunches?

How about becoming more active?

If so, well done! Here are a few helpful strategies I provide my nutrition clients that may help you stick to your 2020  health goals:

Start small and realistic. Oftentimes, we set goals that are extremely overwhelming which can make it difficult to get started. Instead of promising yourself, you’ll lose 50 pounds this year, focus on dropping 5 pounds for the month of February.

Find an accountability buddy. Having support, whether it be a friend, family member, or professional coach can be super motivating. Aim for daily or weekly check-ins to keep yourself on track. It’s important to ask for help as many of us are unable to get to where we want on our own.

Create space for setbacks. It’s unrealistic to think you’ll go from A to Z overnight. View setbacks as progress towards achieving your goals and use them as motivation rather than defeat. Your “failures” are simply providing you information about what works and what doesn’t.

Finally, don’t expect a quick fix. We are all built differently and have our own unique timelines. Comparing yourself to others can often cause unnecessary disappointment. Be patient, gentle to yourself, and never give up.

If you are looking for professional health and wellness support, you can contact her at malloryaldred@gmail.com

The post 4 Strategies to Achieve Your Health Goals appeared first on Four Columns of a Balanced Life.

A healthy lifestyle is vital for us and allows us to deal with the daily vicissitudes of life. A healthy lifestyle consists of exercising regularly, not eating junk and processed food or drinking too much pop, sleeping well, and making ethical decisions in your life.

Remember Rome was not built in one day. I would recommend you do the same with yourself. Take it easy, make small changes, enjoy the wins, be pliant, and find support with any issues you are facing. You can do this.

I ask Mallory Aldred why we should have a healthy diet.

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives some reasons for having a healthy diet.

Mallory, tell me a little about you?

Sure, I would love to! I am a “30-something” professional currently living in Toronto, ON. I have a Scottish fold munchkin cat named Peanut and I lead a very active lifestyle. I place a strong value on family, friends, and self-care. After a very long break from athletics (previous NCAA softball player at Canisius College), I have recently jumped back into challenging myself physically via sprint triathlons and distance cycling. 

What made you choose to become a Nutritionist and tell me the reason for having a healthy diet?

About 13 years ago, I was 50 lbs heavier than I am now. Because of the excess weight, I experienced low energy, poor sleep, a lack of self-confidence and I had a terrible immune system. One day I became fed up and decided it was time to make some healthy changes. As I gradually lost the weight (without a crash diet), my entire life changed for the better. It was at that time I knew I needed to share the gift of healthy, nutritious eating with others. I enrolled at the Canadian School of Natural Nutrition and received my designation in 2010.

How important is healthy food in our daily lives?

What we eat determines how we look but, more importantly, how we feel. If you want to accomplish more and feel fabulous doing it, incorporating healthy food into your daily routine is crucial. I strongly believe that if you eat nutritious foods most of the time, you are naturally more optimistic, and your obstacles become challenges you can meet.

Do I have to eat like an Olympic athlete daily?

If you’re an Olympic athlete, then absolutely, but most of us are not. The biggest mental flaw most have with nutrition is thinking it has to be an all or nothing approach. Over the years, I’ve found with myself and my clients, it’s the smallest changes that go the longest distance with health.

Give me a few examples of foods that are not good for our health?

There are a lot of different theories out there, however, personally, my body does not react well to simple carbohydrates (white flour products and sugar), trans/saturated fats, or most dairy products. Generally speaking, the fewer ingredients listed on the nutrition label, the better!

Give me a few examples of foods that are tasty and good for our health?

Some of my favorites are roasted root vegetables (sweet potato, parsnips, squashes), seafood (shrimp, lobster, scallops), dark chocolate, & a banana spread with natural nut butter (peanut, cashew, almond). 

Can we indulge once a week? 

In my opinion, absolutely! I do not believe in diets or unrealistic restrictions. Food should be viewed as fuel to operate rather than a reward or punishment.

Define a balanced diet?

It is my belief that a balanced diet incorporates lean protein, monounsaturated and polyunsaturated fats, 100% whole grains, fruits and vegetables. It is also important to hydrate with water and herbal teas.

How has life changed for you as you are pursuing your passions?

When I am sharing the gift of nutrition, I never feel like it’s “work”. I’ve formed many meaningful relationships pursuing my passion and it’s a true pleasure to watch my clients take back control of their health and happiness.

The post Reasons to Have a Healthy Diet appeared first on Four Columns of a Balanced Life.

Sabika Hassan runs womenhealthhub and Sabika.whh, which focuses on women’s health. I like her approach as it is real, vulnerable, direct, and open. She is also the first Muslim whom I am interviewing at Four Columns. She covers a variety of topics regarding women’s health and I strongly recommend you read her blog.

I was born in a Canadian missionary hospital surrounded by Irish, English, and German missionaries. At St. Joseph’s Convent, my classmates were Hindu, Muslim, Protestant, Jain, and Buddhist.

At the age of 13, I headed off to St. Andrews and had to live with students from all over the world, which really expanded my horizons.

At Bishop Cotton School, I was one of three Catholic boys in a Protestant boarding school. Some of my closest friends are still from this school.

At university in Switzerland, I will never forget my closest friends then and till today were Yal (Jewish), Honny (Hindu), Kabir (Muslim), and Ton-Joost (Protestant).

I live in Toronto, which is one of the most multicultural societies in the world. As I take my wife and daughter to see the Hindu temples or to experience Langar at the Sikh Gurdwara, it has opened up my eyes to the beauty of different faiths.

C.S. Lewis, the famous British author, challenges us to step inside and look along with people of different faiths rather than from the outside. To understand, we need to have a dialogue and find commonality. No use poking holes at others, but understand their point of view. Learn their stories as stories are the crux of life.

The key to this kind of understanding is dialogue.

As I sat on the floor of the Gurdwara with Gurpreet Bhogal, he reminded me we are all equal and that hospitality is important to the Sikh faith. As I shared a Shabbat meal with Annette Ronski, I learned the meaning of salt and bitter herbs.

As you head out this week, try to get to know someone of a different faith or just visit a church, mosque, temple, or gurdwara. You will be amazed as to how much in common we have with one another. If you are a female and reading this please take care of your health. Women’s health is important to society. Many cultures do not place an emphasis on women’s health. The result is that women’s health suffers, having a negative impact on society.

Sabika, you have a unique name. What does it mean?

Sabika is an Arabic word meaning pure gold or silver. You may come across this word used in the context of jewelry but spiritually, the meaning is purity, virtuousness, and devotion to God.

I want to know your motivation behind starting Women Health Hub?

Starting a health website has been my goal for the past several years. In 2019, I quit a full-time job as a remote Editor in Chief at a US-based company & decided to pursue this dream.

But why did I choose health, and particularly, women’s health?

I’ve seen women around me not prioritizing their wellbeing. And they’ve suffered because of it. A moment’s hesitation in getting proper treatment at the right time can wreak havoc on families. Children lose their mothers, siblings lose their sisters, parents lose their daughters, and husbands lose their wives. It’s heartbreaking. Additionally, I’ve seen women getting crushed under the financial costs that pile up if they start late treatments.

There’s a severe lack of awareness regarding women’s health issues, especially in underdeveloped countries. Most women have no idea how to differentiate between something normal and abnormal. This leads to serious complications such as in the case of pregnancy.

Lastly, there’s a major communication gap between doctors and female patients. Health professionals rarely have the time to explain how to live a life with certain diseases, what things to beware of, or how to handle emotional turmoil that comes with a chronic or acute illness. For this reason, women have to turn to counselors which can be costly. Their next option is support groups, but it helps to a certain extent. Many patients also don’t communicate properly about their condition, for example, the medications they’re taking.

In short, with womenhealthhub.com, my aim is to bridge these communication gaps, educate & spread awareness about female diseases, and help women understand why they need to prioritize their wellbeing.

This has been my core motivation — to empower women to take control of their health!

Do you believe that women ignore their health or they just need to be more aware of it?

Both, according to my observation. Most women tend to put their own health on the back-burner because of family, work, and tons of responsibilities. Even if they notice anything wrong, the symptoms are often disregarded by saying, “It’s nothing!” or “I’ll be fine.”

But why do women ignore their health? I’d say the main reason is lack of awareness. Dismissing a simple symptom as “nothing” could be one of the biggest mistakes you make. Maybe it’s a sign of hormone imbalance, maybe a sign of cancer. Unless you learn the difference between normal and abnormal, you’ll never truly understand when to visit a doctor or take serious action for your health.

In short, awareness about women’s diseases helps you become more vigilant & be in control of your wellbeing before it controls you.

Do you also write from experience or do a lot of research into healthcare?

Writing from personal experiences helps others relate to your story. This way they don’t feel alone in the struggle & feel understood. But for hard-facts, staying updated on health advancements is integral. Continuous research on health studies is essential if you want to deliver authentic facts to your community. Even if you write from experience, you do need solid and reliable resources to back up your claims. Because nowadays, you have to support important facts with substantial evidence. Otherwise, it breeds uncertainty.

Define what women empowerment means to you?

There’s a lot of controversy around this topic. But for me, it’s pretty simple.

Women empowerment is embracing strong capable women and not being afraid or threatened by them. An educated, mentally strong, and physically healthy woman can do wonders for her family, society, and country. On the other hand, a woman who’s forced to live a life designed and controlled by others feels suffocated, which breeds an unhealthy society & family.

Both genders should work together to create a comfortable & safe environment for women at your home, neighborhood, social gatherings, and a workplace where you can encourage female education, help them find their voice, and become more confident.

Walk me through your faith, the culture, festivals, and everything about it?

I’m a Muslim by faith. Sadly, the true essence of Islam has been misunderstood & disfigured by hypocrites over the years. I would describe Islam as a religion of peace, minimalism, humanity, finding resilience & strength in God during dark times, being grateful for the small stuff, and always standing up for the rights of the oppressed.

On the other hand, Pakistani culture is a culmination of several traditions, both religious and non-religious. We’ve 4 provinces, and each of them has a uniquely vibrant culture with varying music, foods, and societal norms. We primarily speak Urdu (a combination of different languages) but you’ll also find people speaking English, Sindhi, Punjabi, Pashto, and others. The urban culture is significantly different from rural. At the core, Pakistanis are warm, welcoming people. We love to explore, celebrate, meet new people, and have healthy discussions over a cup of tea.

We celebrate numerous festivals throughout the year. The 4 most important religious events are:

Ramzan: We fast for 30 days regularly, from dawn to dusk. At dawn, we have breakfast or Sehri and at dusk, a special feast called Iftari. For Iftari, we prepare samosas, pakoras, dahi baray, dahi bhallay, fruit chaat, and dinner meals.

Eid ul Fitr: A colorful celebration following Ramzan where we eat sweet vermicelli and elders give gifts to youngsters.

Eid ul Azha: For 3 days we carry out animal sacrifices of goats, cows, camels, or sheep as a reminder of Prophet Ibrahim’s near-sacrifice of his son. The meat is then distributed among the needy, neighbors, and relatives.

Muharram: Organized by Shia-Muslims, a sorrowful commemoration & remembrance of Imam Hussein’s sacrifice along with his sons & friends, and how the ladies of their household were kept captives for months.

Talk to me about the city you live in, the food scene and why should we visit it?

I live in Karachi, Pakistan, which is the biggest metropolitan city in our country. People from all over the country come here to work or live. Over the decades, it has become overpopulated, haha. But for tourists, it’s a must-see city!

No matter your interests, you’ll find something enjoyable and worth your visit here. The most popular dish is Biryani — rice mixed in chicken/mutton/beef/veggie curry. You’d rarely come across anyone who isn’t an instant fan of Biryani!

Tourists also love Qorma, Nihari, & Karhai made of chicken, mutton, or beef. Haleem is yet another delicacy made of multiple ground grains & shredded meat. On Sundays, most families have Parathas or Halwa Puri with tea for breakfasts. Karachi is a coastal area and a hub of seafood delicacies. You can eat fried or baked fish, crabs, prawns, and shrimps.

Street foods are also popular here like Gol Gappas (round fried stuffed light dough balls eaten with tamarind chutney), Chana Chaat (spicy chickpeas), Burgers, Kulfis (ice-cream on sticks made of milk), fruit shakes, and spicy french fries.

Karachi is primarily known for its beaches. Turtle Beach, kemari, Sandspit, Hawksbay and restaurants alongside Seaview are worth visiting. Get a glimpse of old Karachi in the 60s & 70s in some parts of Saddar or Kharadar. You’ll find some eye-catching beauties depicting British & Hindu style architecture before our independence.

Most tourism spots in Karachi are centered on our rich history and culture. You should visit the museums & art galleries here with art, books, and cultural exhibitions. Attend our inspiring Urdu, English & literary events with poetry & traditional music or buy a ticket to the latest thought-provoking play in theaters. If you’re a fan of Sufism, then a ghazal night would be your cup of tea.

And of course, don’t forget to visit Karachi’s favorite food galas with 100s of stalls by restaurants & home-chefs, music and fun games for families & friends.

How are women different from your generation compared to your mom and grandmom?

Women nowadays have become more vocal about their rights, which is great. But I guess we also need to talk equally about women’s responsibilities toward society & family.

There was a time when women’s education wasn’t a priority. We should feel lucky that we’re in an era where women are encouraged to get a good education and be independent. But not everyone is that lucky, especially in my country.

I also like that a lot of women have now started being open about their health problems. This is a serious need of our time. We should normalize discussing female diseases to ensure timely detections & preventions.

Tell me a good joke?

Hey, I love jokes! I’ll share two:

One for health enthusiasts:

This was written on a board in front of a drug store: “To the dude who stole our antidepressants — hope you’re happy now!”

One for foodies:

“A cheese factory just exploded in France!”

“That’s awful!”

“Yeah. Da Brie is everywhere.”

The post Sabika Hassan: Focusing on Women’s Health appeared first on Four Columns of a Balanced Life.

I have traveled to more than 30 countries. Indian food in England is the Balti dishes from Bangladesh. In Lisbon, it is Goan food. In Paris, it is food from South India and mainly from Pondicherry. I live in Toronto, and Indian restaurants are mostly buffet style from Punjab. As a result, I want to talk to Divyanshi to get a better understanding of Indian food.

Divyanshi is a Delhi-based food blogger who has an amazing Instagram profile. She believes that good food brings people together at My Delicious Plate.  She loves exploring homemade food and different food recipes from all parts of India rather than Indian restaurants. Her mantra is ‘Eat, Drink and Live Free because you get this life once and there is no telling what might happen tomorrow’.

Divyanshi welcome to my blog. Please tell me a little about you? What does your name mean?

Hello Jerry, first of all, I would like to thank you for giving me this opportunity. I have completed my graduation. I love to write. As a result, I decided to blog and have been doing it for a year.

My name ‘Divyanshi’ is made of two Hindi words. ‘Divy’ which means divine or spiritual and ‘Ansh’ means a part of. However, when combined, Divyanshi means ‘Part of a Divine thing’.

I love your IG profile. You showcase a variety of foods. Is it from all over India or only from the North?

Thank you! The variety of Indian food is a result of our diverse Indian culture. Because of this cultural mix, we have been lucky to enjoy the cuisines of the South in North India and vice versa. The food from all regions is popular all over India!  I have been eating many of this regional food since childhood and now I try to cook them too.

My IG profile displays food from all parts of India. It is easily available everywhere especially in New Delhi, which is the capital of India. New Delhi is a cultural mosaic of people from all over India who also bring their food with them.

Roti means bread. Please talk to me a little bit about the different kinds of Chapati, Poori, Naan, and Rumali roti?

In India, typically in northern parts, there are two segments of a meal. One curry and one bread and then accompaniments to this can be added. Roti, Poori, Naan, Fulka are all types of bread that we enjoy with a great variety of curries. They differ in their style of preparation and grain of which it is made.

For example, Roti is made by simply making a dough of wheat flour, flattening it, and baking it on a Tawa (a large flat pan). Poori on the other hand is a fried version of roti which is smaller in size. Naan is made from Maida (Refined flour) and is leavened with yeast. We also stuff roti and call it parantha. There is literally a huge variety of bread in India that one can enjoy and it all comes from our varied culture!

Talk to me about your favorite snacks?

I love having snacks. I think snacks are my favorite part of the day. Being an Indian foodie, I would say ‘Samosa’ which has become popular all around the globe now.  Initially, there was only potato stuffing in samosa but now we can get noodle samosa, cheese samosa, pasta samosa, and many more like these.

One more favorite snack of people living in Delhi is ‘Momos’. That is not Indian but we love it like it is ours. We make Indian versions of every snack around the world and that is something I love about India.

You have a decent following on IG. Does that put pressure on you?

No. I never felt the pressure. This is something I really enjoy doing. I feel grateful that people are liking my content on ‘My Delicious Plate’ and it motivates me to work harder. Also, I have my best friend, Vivek who helps me with the content and suggestions. I wish the number keeps growing so that I can share my love for food with more people.

What does women empowerment mean to you?

Women empowerment for me is about letting females choose what they want to do without any restriction. For years women around the world have been restricted to numerous things. Women have struggled and made their way to the top. However,  the situation has improved to only some extent, mostly in developed countries.

We need to create more opportunities for women and more space for them to choose their own path. Discrimination between genders should be eliminated and only we can do it by spreading awareness and telling women their worth and telling men to treat women equally.

I want to know your favorite dishes and why do you like them?

I have a long list of favorite dishes. I will choose three of my favorites. The first one is Rajma Chawal. Rajma is red kidney bean curry and chawal is rice. The kind of spices used in it makes it so tasty and special. Indian food is all about different spices and their style of blending.

Another dish is Paneer Butter Masala which is a cottage cheese served in a spicy gravy having lots of butter. The third one is Masala Dosa. I can really have it anytime with a good Sambar and Coconut Chutney. For a foodie like me, it was difficult choosing just three!

Is there a huge difference between vegan and vegetarian food in India? I mean if you cook with ghee it is vegetarian, if sunflower oil it becomes vegan?

The concept of veganism in India is not as popular as it is coming up in some parts of the world. There are very few people talking about it. The same reflects in our food habits. For example, cooking in ghee is still considered better and healthier than in oil. We have a huge population of vegetarians but being vegan is something we haven’t acknowledged yet.

What are your future goals? Where does Divyanshi want to be 5 years from now?

I started ‘My Delicious Plate’ as a page to show people my love for food, what I eat, and my kind of food. One thing I was sure of since the beginning, I didn’t want to restrict it to the Indian audience. I wanted to show people from all around the world the richness of food we enjoy in India, hence the English name.

I feel extremely happy when people from other continents message me saying they love Indian food and would like to try the recipes I share. In the future also I would be working on the same. Even in India, many people are unaware of foods from other regions, my intention is to take out food from all over India, especially the traditional food and display the diversity of Indian food and culture to the people of our country as well as globally.

You are chosen to represent Indian food on a trip to Mars and can take only 5 food items. What would they be?

If I have to represent India with five dishes then I will choose my favorites from all parts of the country. From the North, I will choose Paneer Tikka which is cheese marinated in lots of spices. Masala Dosa will be chosen from South India. From the west, I will take Dhokla which is a Gujrati Cuisine.

North-East India enjoys more Non-vegetarian cuisines which I don’t have but I will choose Fish curry of Bengal for those who eat fish. Fifth and the last one will be from Central India. and that is Khasta Kachori which is made with wheat dough stuffed with a spicy lentil mixture and then fried till it becomes crispy.

The post The Diversity of Indian Food appeared first on Four Columns of a Balanced Life.

Jessica, talk to me about what is a Certified Master Nutrition Therapist?

Please help me understand a little bit about functional medicine, sports nutrition, and yoga and how do they all complement each other?

Weight loss is a multi-billion dollar business in the West. I like how you describe that you went from one school where you meditated and swam to another school where everyone went to the mall and ate fast food. Walk me through our present fast-food diet and how it is harming us?

I love food. However, so much of eating food is linked to metabolism, energy, mental clarity, and mood. I consider myself disciplined, but even I give into chips, ice cream, and snacks. Is there anything wrong with that?

I specialize in weight loss, digestion, and detoxification and have created programs centered on these areas.

The 30-Day Natural Weight Loss Course allows individuals to lose weight naturally and sustainably while learning the how’s and why’s. Throughout the program, I train individuals in understanding their specific biochemistry, habits, goals, and challenges. There are plenty of resources including webinars, an interactive eBook, a yoga video, weekly menu plans, grocery lists, and recipes included in it.

Food sensitivities can be challenging to identify because symptoms are delayed from 30 minutes to 72 hours. Due to this delay, it is very hard to isolate and identify the food that is causing inflammatory symptoms. There are two primary options for food sensitivity testing that I provide in my practice.

If I am eating healthy, and consuming my fruits and vegetables, do I still need supplements?

Stress is a part of our lives. Talk to me about how social media has messed us even more?

The post Jessica Reader: Master Nutrition Therapist appeared first on Four Columns of a Balanced Life.

Introduction

We have heard about the Mediterranean, DASH, Flexitarian, Mayo, Atkins, vegan, vegetarian, South Beach and the Paleo diet. Who is the new kid on the block? The diet that is the promised land and has taken America by storm. A survey of registered dietitians named the keto diet as the most popular diet in the United States. Whitney Linsenmeyer, a spokeswoman for the Academy of Nutrition and Dietetics commented that “America is in a state of carbophobia”.

What is the keto diet

The keto diet consists of high fat, low carb diet that depends on the body’s action of ketosis which is processing stored and dietary fat for energy. It can result in faster weight loss. There is a better sense of gratification and filling of the stomach when consuming fat as compared to processed carbohydrates. The keto diet has multiple forms. The common denominator is that people get their calories from protein and fat. The aim is to use ketosis and use energy from ketones rather than glucose. The low amount of glucose results in ketones being produced in the kidneys and liver.

What is Ketosis

The cells of the body under normal conditions use glucose for energy.  Glucose comes from grains, vegetables, and fruits. When there is a shortage of glucose to provide energy, the body then looks somewhere else to produce energy. It uses the fat stored in the body. Ketones are produced as a result. It is an acid build-up and is flushed out in the urine. The process of converting fat into energy and releasing ketones is called ketosis.

The challenging part is getting the kidneys to produce ketones. A person has to consume between 20 to 50 grams of carbs and it takes a while for ketosis to take place. If you are looking at consuming 2,000 calories a day, then you must consume 165 grams of fat, 40 grams of carbs, and 75 grams of protein.

What foods can you actually eat 

Meat and poultry

The predominant and essential food in the keto diet is poultry and meat. Grass-fed fresh meat and poultry do not have carbs and contain minerals, vitamins and are rich in zinc, selenium, and potassium. The proteins help keep muscle mass. Grass-fed animal meat has more antioxidants, omega-3 fats, and conjugated linoleic acid than animals who are grain-fed.

Fish, shrimps and crab

Salmon is keto-friendly and rich in omega-3 fats, selenium, potassium, and Vitamin B and has no carbs. Shrimp and crab have no carbs. If you want to try squid, oysters, octopus, mussels, or clams, just remember that per 100 gram (3.5oz) servings the carbs can vary from 3 grams to 7 grams.

 Vegetables that are low in carb

Vegetables are high in nutrients and have fiber. The best vegetables are non-starchy which are low in carbs and calories. A cup of raw spinach contains 1 gram of carb compared to a cup of cooked Brussel sprouts that contain 8 grams. Cauliflower, zucchini, broccoli, and Kale are amazing vegetables to consume and contain antioxidants.

Avocados

Avocados are extraordinary among fruits as they contain healthy fats, a variety of nutrients, minerals and vitamins K, C, B5, E, B1, B2, B3, B6 and contain more potassium than bananas. Potassium reduces the blood pressure in the body, which is linked to kidney failure, strokes and heart attacks. The fiber in avocados is good for metabolic health, fighting cancer and keep eyes healthy. Half an avocado is approximately 3.5 ounces (100 grams) and contains 9 grams of carbs.

Dark Chocolate

Dark chocolate has copper, magnesium, iron, fiber, manganese, and cocoa and cocoa which are good for mood, skin, brain and cardiovascular health.

Flavanols in cocoa are antioxidant and anti-inflammatory and help protect the skin from the sun. The bromine improves your mood, functioning of the brain and helps with mental clarity. Anandamide creates a positive mood and a feeling of bliss while Phenethylamine helps with the release of dopamine. Serotonin helps with fatigue and getting better sleep.

Eggs

Chicken eggs are the Jack of all trades in terms of having every nutrient you need. I like the omega-3 eggs. Eggs have a positive influence on HDL, the good cholesterol.

Eggs contain choline which helps the brain function better. As we age, our eyesight gets worse. The lutein and zeaxanthin are antioxidants that help the retina become stronger. The proteins and amino acids in eggs help the body function better. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein.

Olives

Olives contain oleuropein which is an antioxidant and has anti-inflammatory properties. Olives decrease blood pressure and prevent bone loss. A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber.

Coffee and tea with no sugar

Tea and coffee are carb-free and contain caffeine which is good for your metabolism.

Strawberries

If you have a craving for sugar candy or some other sweets, give strawberry a try.

Strawberries contain anthocyanins, phenol, ellagitannin and a whole bunch of phytonutrients. Anthocyanins protect the cells; phenol protects the heart and ellagitannin protects you from developing certain kinds of cancers.

Blue Berries

Blueberries are delicious, loaded with manganese, vitamin K, Vitamin C, fiber and has low calories and carbohydrates. Blueberries have high anti-oxidant levels. Blueberries reduce the DNA damage in our body as we grow older and can also cause cancer. Blueberries are good for the heart, reduces blood pressure, improves memory, fight urinary tract infections, minimizes soreness after a workout and improves muscle performance.

Cheese

Cheese is nourishing and delightful, low in carbs and high in fat. Research has shown that cheese protects against heart disease. One ounce (28 grams) of cheddar cheese provides 1 gram of carbs and 7 grams of protein.

Coconut oil

Try cooking with coconut oil. The medium-chain triglycerides (MCTs) in the liver are converted directly into ketones. The lauric acid in coconut oil along with MCT promotes and sustains ketosis.

Plain Greek Yogurt

Plain Greek yogurt makes you feel full, is healthy, high-protein food. A portion of 5 ounces (150 grams) provides 5 grams of carbs and 11 grams of protein.

Nuts

Nuts are high in fiber, low in net carbs, high-fat and healthy for you. Nuts reduce the risk of depression, chronic disease, certain cancers and heart diseases. Cashews, macadamia, pecans, pistachios, walnuts and almonds are great to consume on the keto diet.

The keto diet can be followed for a short, medium, long term or indefinitely. If you want to go on this diet, do some research on carbs and fats. Head off to your grocery store and look at all the products and get familiar with the food labels. All research shows that sugar cravings do not go right away. People on the keto diet have experienced hunger, mental clarity, fatigue, headaches, and muscle problems.

The keto diet has advantages and disadvantages

The keto diet is high in saturated fat. If you have a liver condition, it could be a challenge to process that fat. You need to eat an array of fruits, vegetables, and grains. If you do not consume an array of fruits, vegetables, and grain then you run a risk getting constipated, mood swings and deficient in minerals and vitamins.

People who are on the keto diet have lost weight when the body is in ketosis. Ketosis has an influence on hunger hormones which results in a reduction of appetite. Ketosis also sustains the blood sugar and insulin levels hence you have more energy.

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Healthy anger, healthy boundaries, and healthy eating are a holistic approach to life. I interviewed Dr. Valerie Fitzpatrick in February 2019. This interview is a favorite among my readers. Valerie is a chiropractor, a great listener, and helps patients deal with the effects of life-long stressors and traumas like abandonment, financial stress, bullying, divorce, immigration, and codependence. These can have a negative impact on a patient’s current health issues.

In this interview, we go into detail on expressing healthy anger, the importance of healthy boundaries, attachment to safe people, eating healthy, and pursuing a passion. Dr. Fitzpatrick gets real, vulnerable, and honest about her own challenges in understanding some of these issues. Relax, have your favorite drink, and read this interview a couple of times. Please comment on what made sense to you in this interview, and if there is anything else you want Valerie to cover in our next interview. 

Valerie, in our last interview together, you mentioned the importance of expressing healthy anger. Please explain? 

Yes, expressing anger can be so healthy for the mind and the body.  Anger is often maligned, regarded as a bad or negative emotion. People often repress it, deny that it is even there, or hold it in for so long that they become sick. I have learned that expressing anger and getting it out can be healthy. I am not talking about acting out your anger, which is not healthy.  Acting out hurts others and does nothing to actually discharge or reduce your stress. Repression of anger hurts your body and has actually been linked to some cancers and some autoimmune diseases. A great book on this topic is “When the Body Says No: The Cost of Hidden Stress” by Dr. Gabor Maté.

When I was going through a very challenging time in my life, it was a huge breakthrough for me to recognize the anger that I had, and to start expressing it in a healthy way. Discovering my anger really put a fire back in my soul. There were obviously some things that I couldn’t change for myself and my daughter, but there were some things that I still had control over. Anger helped me take my power back. I didn’t want to live in quiet resignation or as a victim.

Really there are no bad emotions, just badly expressed emotions. The therapist Dr. Joann Peterson said that anger is the energy Mother Nature gives us as little kids to stand forward on our own behalf and say I matter. She said that the difference between the healthy energy of anger and the hurtful energy of emotional and physical violence is that anger respects boundaries. Standing forward on your own behalf does not invade anyone else’s boundaries. She wrote a great little book called, “A Book about Anger, Boundaries and Safety”.

I liked that you mentioned the importance of healthy boundaries and attachment to safe people. What did you mean by those comments?

These were important lessons for me, and I think for a lot of people. Especially if you have lived with manipulative, abusive or unpredictable people.  To stay healthy emotionally and physically we need healthy boundaries and a sense of autonomy. Dr. Gabor Maté also talks about this in his book. It can be very helpful to ask yourself if you are doing unnecessary things for others? Are you feeling resentful as you help others? Do you know where your responsibilities end, and where the other person’s responsibilities begin? Basically, do you know where your boundaries lie?

It is a wonderful thing to help someone else when they are burdened, but we don’t need to take on their loads or responsibilities. Now I let God be God for me, and I let God be God for others. I am learning to live and let live. I am learning to let others have the opportunity to learn from their mistakes. It is not my responsibility to protect and shield everyone from discomfort or consequences. Protecting them may be preventing them from a valuable learning experience. I found the “Boundaries” series of books, by Dr.’s Henry Cloud and John Townsend to be very helpful.

To stay healthy, we also need a connection with safe people. “What is a safe person?”, you may ask. A safe person will not jump to conclusions about you, they will not be quick to judge, they will give you permission to be human and still feel lovable, they will speak the truth, and they will allow you to speak your truth as well, and they will want more and better things for your life. If you start to realize that someone is manipulative or unsafe, you can lovingly detach.

As a healthcare professional give me some advice on how to eat healthily?

Eating healthy is a contentious topic! I have my academic studies in nutrition, my ongoing reading of the research, and my personal experience. I have followed so many eating programs myself, and I have seen the results of different eating plans with my patients. I have come to realize that diet is very personal. There is no one plan that is going to work for everyone. There is a lot of dogma out there, and there are a lot of extreme diet systems that are just not sustainable or are just not suitable for everyone or at every stage of life. Sure, a certain diet may cause your complexion to be radiant or your clothes to fit better – but if you can’t form a coherent sentence, or your hair is suddenly falling out, you are not getting enough nutrients. There are so many different diet guidelines out there: eating for your blood type, veganism, vegetarianism, the Paleolithic diet, the raw food diet, the ketogenic diet, low FODMAP diet, low lectin diet, whole food plant-based diet, anti-inflammatory diet, etc. etc.  Each diet guideline may have its merits, but each of us is a product of our genetics, our environment, the eating patterns of our ancestors, and our own past or current illnesses. It can take a lot of trial and error to find out what works for you and your health goals eg. gaining muscle mass, losing fat, regulating blood sugars, reducing seizure frequency, reducing joint inflammation and pain. In a sense, a choice of diet should be mindful, intuitive, and flexible. If you get bloated or exhausted after certain foods or your joints are stiff and painful you may want to make some changes to your diet.  Certain food may be regarded as ‘healthy’, but it may not be healthy for you and your constitution, it may trigger some sensitivities for you. You may want to generally follow a diet plan but modify it for yourself, depending on how you feel. We don’t need rigidity or judgment about diet.

In our home we eat a pesco-vegetarian diet; we eat a lot of plant-based whole foods and have ocean fish about twice per week.  I originally switched to a vegetarian diet 28 years ago, but after a few months found it difficult to concentrate, so I added fish back into my diet. In the past 28 years, there have been two times where I added a little meat back into my diet for a few weeks because I was really feeling depleted and even having dreams about bacon!  So weird!

As a chiropractor, I don’t talk about meal plans very much but mostly give advice about increasing the good fats and oils which have an anti-inflammatory effect and reducing the bad fats which can increase inflammation and pain.

Please talk about the importance of pursuing your passions?

I think it is so important to ask yourself “What did I love doing when I was 10 years old?’”

What was your first passion, before the world got its hands on you? Did you love reading, drumming, writing poetry, gardening, scrapbooking, songwriting, playing guitar, dancing, acting, photography, makeup, making model trains, drawing action heroes, pottery, crochet? As humans, it is in our nature to create; it doesn’t matter if we can make a career of it. We can find affirmation of our sense of Self and we can boost our health through creativity and pursuing a passion. This is especially important for most women, a way of staying connected with the female soul. A long but worthwhile read is “Women Who Run with the Wolves”, by Clarissa Pinkola Estés. Creativity in any form can be therapeutic. It does not have to be pretty, impressive, appreciated, or understood by others. An inspiring read is “Art is a Way of Knowing; A guide to self-knowledge and spiritual fulfillment through creativity”, by Pat B. Allen.

I had loved art from childhood into my twenties, taking art and pottery courses, and painting for many hours at a time.  When I was going through a challenging time in my life a few years ago, I thought about art again, but I thought it was too late to start back, too much time had passed, and I probably didn’t have the ability anymore. I didn’t have time, and I was too busy already. I checked my art supplies and found that most of my old brushes were brittle and wrecked, and my paints had dried up. It would cost hundreds of dollars to re-stock everything. But then that new fire in me, told me “It’s now or never!”.

Obstacles will present themselves. I have learned to expect them, then find a way to deal with then.  It can be difficult to start; I totally get it. I went to the art store to buy supplies. Insecurity set in. I felt ridiculous:  a middle-aged suburban mom, at the art store where all the staff were in their early twenties with facial piercings and edgy outfits. There were new art products and mediums I had never seen before, and I didn’t know how to use them.  But the staff were great and encouraging. I bought new supplies and slowly started painting for a friend. My art skills were so rusty, but I persevered. I felt that I needed even more motivation, so I submitted some of my old art pieces for a local juried art show and got accepted! It was the push I needed to get over my creative hurdle.

So, I made some new paintings, I participated in the art show, I made new friends, I sold three paintings, and I made enough money to cover the cost of the art supplies I had just purchased. Since that time, I have taken three college courses at the Haliburton School of Art and Design and two courses with a local artist whom I admire very much.   I have learned spiritual and life lessons through my art instructors. My daughter and I have held two art shows in our home, inviting many friends and neighbors.  Regardless of whether a painting sells or not, it is wonderful to see a person connect with the art. I am happier and feeling more whole. I have made art on days that I felt completely frustrated, days I felt hurt, and days when I felt overflowing joy. Art has been my therapy and my means of self-expression. Spending time or money on your passion is never wasteful or silly.  Amazing things can happen to your mood and your health when you let go of the need for results, or perfection, or payment in an area of your life – when you do something just for the sake of following your passion.

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