Traditional Chinese Medicine (TCM) is such an interesting system! A lot of people don’t know this, but I have actually been studying Chinese Medicine since 2016, and am just finishing my final clinical hours to graduate (I’m actually super excited)! 🥳
I always found nutrition to be the most interesting aspect of TCM because it takes things such as taste, colour and temperature of foods in mind. As you may know, in our society most dieticians typically only take nutrient content and calorie amount in mind when constructing diet plans. Which is great, because it’s so important that we meet the dietary guidelines, however food can do so much more for us if we consider all aspects and qualities!
So today I decided to write a quick blog on Traditional Chinese Medicine nutrition, how it works and how I personally use it to help my clients balance their diets!
Yin and Yang
In Chinese Medicine, the concept of yin and yang is really important.
Yin is considered the light and is attributed to cold and deficiency. Whereas yang is considered the darkness and is more excess and hot.
Individuals who have a more yin constitution typically feel cold and tired most of the time, crave warmer foods and may have more specific symptoms such as night sweats or a pale tongue.
Individuals who have a more yang constitution typically feel hot, have trouble falling asleep, crave colder foods and have a red tongue which signifies heat within the body.
The interesting thing is that the tongue actually says so much about someone’s health and diet! A pale tongue means that there is cold within the body, and the patient should eat warmer foods such as cinnamon, soups or vegetable broths.
Whereas a red tongue means there is too much heat in the body, and the patient should eat colder foods such as cucumbers, salads or smoothies.
For more information on how tongue diagnosis works and tips on checking yours out at home, check out my blog Tongue Diagnosis: The Basics.
Balancing diet with temperature
Chinese Medicine practitioners use this very basis to come up with personalized diet plans. Yin and yang is huge and in my opinion, not mainstream enough!
From there, we can start using the temperature of foods to restore balance within the body. For example, as someone who has been vegan for 5+ years, I eat a lot of foods that are cold in nature. I used to always have cold hands and feet, I always felt tired and had pale dry skin.
Using moisturizer didn’t seem to make a difference and no matter how many sweaters I wore- I was still cold!
It wasn’t until I started studying Chinese Medicine when I learned about the concept of warming or cooling the interior. Which basically means to eat more foods based on temperature so that your organs have an optimal environment!
Because I balance my diet using temperature in addition to my dietary needs, I no longer have any negative symptoms and my digestive system has never been healthier.
This can be applied to people who experience pain as well! People who have pain typically have poor circulation, commonly known as blood stasis in TCM. Blood stasis results in a purplish tongue, pain and sometimes inflammation. Foods that move the blood (improve circulation) such as mung beans, black beans or green lentils would be greatly beneficial in this case!
Taste and colour
Taste is another interesting aspect that we look at! The five element theory attributes each organ to a taste, colour, season and element. The five element theory is mainly used when selecting an acupuncture treatment plan, but it can also come in handy when creating a personalized diet plan as well!
As you can see, each organ has a different colour. Meaning, we benefit from eating all of the colours that nature has to offer!
Here’s a quick breakdown of each colour, the connected organ and foods that are beneficial:
Green (liver): kale, bok choy, collards, cabbage, green lentils
Red (heart): tomatoes, cherries, red pepper, strawberries
Yellow (spleen): corn, potatoes, squash
White (lungs): onions, garlic, green tea
Black (kidneys): black beans, dark fruits, blueberries
Interestingly enough, green foods are high in antioxidants which help detoxify the liver and improves the quality of blood. Red fruits & veggies contain a compound called Lycopene which is what produces red pigmentation, and is also beneficial to our heart and reduces the risk of cardiovascular disease.
Yellow foods such as corn and potatoes contain starches that are beneficial to our gut microbe and white foods such as garlic or herbal teas can vent pathogens out of the lungs.
And lastly, dark foods such as black beans, blueberries and dark berries are high in antioxidants that are beneficial to our kidneys and water metabolism.
As you can see there are many overlapping theories and modern day nutritional facts that do support each other!
Check out the rest of the chart and try to incorporate more colourful foods into your diet this week!
Takeaway
Thank you so much for taking the time to read my blog on modern day nutrition and Chinese Medicine diet. I really hope I did a good job explaining certain concepts and didn’t lose you half way through haha!
The main thing I want you to takeaway is that there are plenty of ways to balance our bodies with food and nutrition! The earth has over 80,000 edible plants and herbs that aid our health and fight against disease. Start choosing fruits and veggies that are colourful, nutritious and always keep your health in mind above anything else!
“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison”.
For personalized nutrition advice/health coaching, please click here to check out my services!
A few of my clients have asked me how I balance my worklife, schooling and staying healthy while still having time for my hobbies (like blogging)! I will admit, at first I felt like I was juggling a million things.
The main thing I struggled with was time. I felt like the days were flying by and I didn’t have time to cook, workout or do anything for leisure. There were days when I wouldn’t eat to have more time to blog, and times when I would skip a workout because I hadn’t eaten earlier. It became a cycle and it’s so easy to fall into it!
That’s why it’s so important to keep your goals and best interests in mind! Having an organized and balanced lifestyle means having time to eat healthy meals, exercise regularly and still have time for your daily tasks & hobbies!
So today I wanted to give you some tips to help you balance and organize your lifestyle this 2021:
1. Buy a daily planner or agenda
Having a place to write down all of your tasks, goals and daily activities will really help you add organization to your life. I recently bought an agenda from the dollar store and it honestly works wonders! I use it to plan my blog posts, instagram posts, write down my goals, appointments and even leave reminders for myself. It’s a great way to start organizing your life in a way that makes you happy.
Start by writing down 3 goals every morning that you would like to accomplish. Whether it’s a hobby like practicing guitar or a chore such as going grocery shopping, setting goals for yourself is crucial for a productive lifestyle. Just think of where you could be six months from now if you started setting goals for yourself and working hard to achieve them! 💫
2. Develop a regular sleeping schedule
Developing a regular sleeping schedule benefits both our mental and physical wellbeing. Research has linked getting proper sleep to improved concentration, better moods, increased productivity and better overall health! Even if you have an extremely busy lifestyle, you owe it to yourself to get enough rest and genuinely feel good throughout the day.
Having a regular sleeping schedule means going to bed around the same time every night and waking up at a set time each morning. You should be getting at least 7-9 hours of sleep per night for your brain to properly function the following day!
To regulate your sleeping schedule, set a time that you would like to wake up at and start your day. If waking up at 7:00 am is ideal, make sure you’re in bed by 10:00 pm latest to ensure you get at least 8 hours. This will give your body a full 8 hours to rest and you will wake up feeling replenished! If you have trouble falling asleep at a set time, try exercising throughout the day or taking a hot bath before bed.
For more tips on improving your sleep, check out my blog Natural & Simple Ways to Get Better Sleep– it has 5 tips that will surely help you get a good nights rest tonight! 🌙
3. Make sure you’re eating at regular times
Creating a set eating schedule is just as important as getting enough rest per night! Our bodies work on a circadian rhythm which is basically a fancy word for our own internal clock. Our sleep schedule, our eating schedule and daily routines all depend on our circadian rhythm. So that’s why it’s important to eat around the same time everyday- if you eat at around 12:00 pm daily, your digestive system will be expecting food. But if you decide to skip a meal, you will throw off your bodies natural cycle and you will leave your digestive system feeling depleted. This results in feeling even more hungry later on which increases the likelihood of weight gain.
To create a healthy eating pattern, set three times a day that you would like to eat and actually have time to enjoy your food. If you have work or school, it’s best to plan meals during break times. Make sure you pack a healthy lunch and bring some fruit like bananas! When I was in school full time, I would bring 3 bananas with me to eat throughout the day and they’re such a nice source of energy!
If you have more time at home, plan your meals and create grocery lists to reduce wasting money and time. Each time I go grocery shopping, I write down some foods I would like to eat and then break them down into ingredients that are needed. It makes things so much easier and ensures that you will have everything you need for the week!
4. Do your grocery shopping and laundry at least once a week
Which brings me to my next tip, make sure you do your grocery shopping and laundry at least once a week otherwise you will fall behind! I used to just let my laundry gather in my hamper until I had 2 loads to do at a time and it became overwhelming. So now, I make sure to do my laundry on Sunday’s and my grocery shopping on Monday’s. But you can choose the days that work best with your schedule!
Setting a day for tasks that (let’s be honest) no one really wants to do, allows you to spend the other 5 days a week focusing on things you’d like to focus on like your hobbies, family or personal relationship. Not to mention, having clean clothes and a stocked kitchen feels really nice! So set two days of the week where you really aim to get stuff done!
5. Make sure you get enough physical activity
I recently wrote a blog on the importance of physical activity and some statistics based on the dietary guidelines. Getting enough physical activity is crucial for maintaining a healthy weight and sweating out toxins. Working out is also a great way to relieve stress! But with gyms being closed, I can understand why it can be hard to stick to a schedule.
However, just think of how good working out makes you feel and look! You can still maintain that feeling in the comfort of your home! You don’t even need much equipment. I stay fit by using resistance bands, a kettlebell and a yoga mat! I also workout every other day of the week, so on Sunday’s, Tuesdays, Thursdays and sometimes Saturdays.
Start by working out twice this week for at least 30 minutes and watch how amazing you’ll feel! Your skin will feel revitalized and your muscles will feel nice and tight. Then you can gradually increase the amount of time that you workout, as well as the amount of days! Always go at your own pace and have fun with it!
Thank you so much for taking the time to read my blog! I really hope that you gained something from it that will help you become healthier this 2021! If you’re interested in personalized advice or meal plans, please check out my services page!
I’m all about living a healthy lifestyle and I honestly think that the best way to start is by switching to healthier alternatives of your favourite foods. I recently started reading the Dietary Guidelines for Americans: 2015-2020 and was shocked by some of the current health statistics which inspired me to write this blog!
When I say “food is medicine” I really do mean it! Did you know that eating the right foods and getting enough physical activity can reduce conditions such as obesity, cardiovascular disease, type 2 diabetes, cancer and osteoporosis?
Eating the right foods is so crucial when it comes to achieving optimal health and genuinely feeling amazing everyday!
Here are some quick facts about Nutrition and Physical Activity Related Health Conditions in the US:
Obesity:
For more than 25 years, half of the adult population has been overweight or obese.
In 2009-2012, 65% of adult females and 73% of adult males were overweight or obese.
Obesity is most prevalent in individuals aged 40 or over and least prevalent in adults with the highest incomes.
Cardiovascular Disease (CVD):
In 2010, cardiovascular disease affected about 84 million men & women ages 20 years and older (35% of the population).
In 2009-2012, almost 56% of adults ages 18 years and older had either prehypertension (27%) or hypertension (29%).
In 2009-2012, 100 million adults ages 20 years or older (53%) had total cholesterol levels >200mg/dL.
Diabetes:
In 2012, the prevalence of diabetes (type 1 and type 2) was 14% for men and 11% for women ages 20 years or older. (90% of total diabetes in adults is type 2).
Among children with type 2 diabetes, about 80% were obese.
The harsh reality is that there are so many diseases and conditions that stem from years of eating an improper diet and not getting enough physical activity. But don’t lose hope!
All you have to do is follow these simple steps to boost your nutrient profile and your overall health 🙂
1. Make sure you’re getting enough exercise
Only 20% of adults meet the Physical Activity Guidelines. These guidelines establish how much exercise we should be doing daily/weekly in order to reduce the risk of the conditions mentioned above. Establishing and maintaining a regular physical activity schedule into your lifestyle can provide so many health benefits! Strong evidence shows that working out regularly helps individuals maintain a healthy weight, as well as lowers the risk of early death, stroke and high blood pressure.
Youth ages 6 to 17 years of age need at least 60 minutes of physical activity per day which should include aerobic, muscle-strengthening and bone strengthening activities.
Adults need a little over 2 hours of physical activity of moderate intensity and should do muscle-strengthening exercises on 2 or more days of the week.
Incorporating physical activity into your lifestyle can be easy and really fun! Try taking the stairs instead of taking the elevator, or even go for a nice family walk after dinner. Simple switches can really make a huge difference in your health a few years down the road!
Stay tuned for my next blog post which will have some fitness tips and workouts that you can do at home during the pandemic! 😉💪🏼
2. Follow a healthy eating pattern
A healthy eating pattern includes eating at an appropriate calorie level to support a healthy body weight and including a variety of nutrient rich foods in your diet to prevent deficiencies.
Individual calorie needs vary based on age, sex, height, weight and level of physical activity, however there are a few guidelines to take in mind when developing a healthy eating pattern:
Consume less than 10 percent of calories per day from added sugars.
Consume less than 10 percent of calories per day from saturated fats.
Consume less than 2,300 milligrams (mg) of sodium per day.
Following these general guidelines is really important, but I don’t want you to start doing math and calculating your calories. I don’t even count my calories! The main thing to takeaway is to reduce your intake of foods that contain added sugars, saturated fats, trans fats and sodium.
3. Make simple switches
Which brings me to my next tip- make simple switches! This doesn’t mean that you will never get to eat fettuccine alfredo again, it just means adding veggies or maybe even using a plant based milk for the sauce instead! It’s so much fun to experiment with different foods and making swaps while cooking at home.
An easy way to start getting more nutrient rich vegetables into your diet is to make a salad with your dinner. Buy some iceberg lettuce, cherry tomatoes, cucumber and apples for a fresh inexpensive salad. Using olive oil, salt and lemon juice is also much healthier than using store bought salad dressings which contain GMO ingredients such as canola oil.
A great way to incorporate more fruits into your diet is to make a fruit smoothie in the morning or for lunch. Fruit smoothies contain high amounts of antioxidants and other vital nutrients! So many of us live busy lifestyles where eating 5 fruits a day may be time consuming and hard to keep up with. But making a smoothie combines ingredients like berries, bananas and mangos that contain nutrients that you otherwise wouldn’t get!
Check out my smoothie recipes for 3 inexpensive and healthy smoothies that you can make tomorrow morning☀️
4. Increase your intake of fruits, veggies, nuts and seeds
The average intake of fruits and vegetables in the US is largely below average which demonstrates the need for us to all start eating more foods from these food groups! I’m sure I’ve mentioned this already but fruits and vegetables are amazing for us and you can never eat too many! It’s really important to make sure that you’re eating a variety of fruits and veggies as they all contain different vital nutrients that are useful to our bodies in their own ways.
Here are some vegetable subgroups and examples, the goal is to increase your intake from each subgroup and make sure choosing different kinds from each category.
Even just choosing 3 additional items to add to your grocery list will make a positive impact on your health! Try grabbing some dark green vegetables next time you go grocery shopping, or even some red & orange vegetables. Have fun with it and always nourish your body.
5. Set Goals
Setting goals is important because it keeps you motivated, on top of things and sets a standard. I personally set 3 goals each morning which revolve around reading something new, meditating for at least 10 minutes and making a smoothie. Because of my routine, I am constantly improving my daily habits and lifestyle, while staying entertained!
I also set health related goals for myself- I make sure to get enough physical activity, I follow a healthy eating pattern and I try my best to incorporate fruits and vegetables into my diet whenever possible.
These goals are what keeps me healthy and feeling great every single day! I highly suggest developing some health oriented goals based on the guidelines that we discussed.
Doing more physical activity, eating more plant based foods and limiting your intake of added sugars, saturated fats, trans fats & sodium have all been proven to reduce nutrition related health conditions.
Takeaway
Thank you so much for taking the time to read my blog! If you have any questions at all, feel free to reach out to me through email: NaturalGlowellness@gmail.com or through my Instagram page. I love working with individuals to better their eating habits!⚡️
I also wanted to mention that all of the information in this blog is from the Dietary Guidelines For Americans: 2015-2020 Eighth Edition. A 2020-2025 Edition was just released on their website and has a free download. If you’re as interested in health and wellness as I am, I highly suggest it! It’s a great read and has some great facts about healthy eating! Just click the above highlighted link 😁
Okay so a few weeks ago, I posted a blog on my life and some of the struggles that I went through to become who I am today. I didn’t get the chance to talk about modelling and my personal experiences in the industry. From doing photoshoots to working big events, it was honestly fun for a bit but over time I learned that it wasn’t for me. An industry that is solely based on your looks and not your skills or personality pushes unhealthy habits on young women and I eventually learned that the hard way.
I feel like so many people are fed this illusion through social media and advertisements that models live a perfect life where they always feel confident and everyone adores them. But the reality is that there is a lot that goes on behind closed doors which is why I decided to write this blog.
Let me start by saying this- I’ve stopped doing professional photoshoots and attending castings and I’ve never felt more confident! The modelling industry made me feel like I had to always care about the way I looked and I am so happy that I finally feel free to be myself.
The Harsh Reality
I started modelling when I was about 19 and my first photoshoot was for the Toronto Sun Newspaper. I didn’t take it too seriously at first, but as my following began to grow and as I started to get more opportunities, I naturally put more time into it.
If you scroll all the way back on my instagram feed to my first posts before modelling, I would post things I was interested in like crystals, nature and healthy food. But as I started working with more people, I stopped posting the things I liked because I felt like I needed to fit in. I started uploading photos of me in my bikini and selfies because those are the photos that got the highest engagement amongst photographers and brands. I was also copying what I saw a lot of other models doing.
I completely lost my sense of individuality. I was smart, enrolled in Pre Health Sciences and had a passion for natural health but I didn’t feel like that was valuable. I put all of my self worth in my appearance and started to disregard the things that made me unique. And the interesting thing is that you still see this playing out on a lot of models feeds.
The reality is that the industry is extremely competitive and puts a lot of pressure on young girls. You have to basically fit yourself into a box and follow today’s beauty standards to attend castings. If you’re too short, too tall, overweight or underweight- you won’t get called back and they’ll make it apparent why.
I remember being told so many times that I was too short because I’m only 5’2 and look too young multiple times. It eventually got to me and became an insecurity which is something I don’t even care about now.
The sad thing is that after attending multiple castings and not getting called back, you can only really attribute it to your looks since that’s all the industry cares about. This is exactly why there is such a high prevalence of eating disorders in the modelling industry. Approximately 40% of models have eating disorders such as anorexia, bulimia and binge eating disorder.
What we are doing to young girls in exchange for photos is extremely detrimental to their health and our societies beauty standards. Women are literally starving themselves and getting cosmetic surgery to sustain an industry by men, for men.
We are trusting an industry that is run by men to tell us what women should look like.
I personally think that the whole industry is flawed. Sure, there are plenty of good agencies and photographers, but that’s not the problem. The problem is the image the industry is selling to young girls. We should be teaching young girls to strive for more than just looking good in a photo.
I never thought of the fact that younger girls may be looking up to me until recently and that’s what made me really want to change.
Because it would have only taken one model or influencer to open up about these things to make me feel okay with being myself at 19.
I’m so happy that throughout my modelling experience, I was in school. But many young girls don’t pursue schooling and just get right into modelling just because of what they’ve seen on Instagram or on billboards.
But don’t let that fool you, so much more happens than the public sees.
Hey guys! I have been having so much fun creating content, researching nutrition and writing blogs on various health topics that I’m interested in. But I thought now would be a great time to tell you about my life and my story. This is my first time really opening up about certain things in my life on social media and I hope that I can inspire someone who may be going through something similar. Because honestly, if I overcame depression in some of the darkest points of my life, I know that you can too!
The interesting thing is when you go on someone’s social media profile, it’s easy to assume their life is perfect because social media only shows the happy (and edited) moments of peoples lives. Most people don’t openly talk about their struggles or what they’ve had to go through to get to where they are today. But I want to change that, about myself at least. I am going to share my experiences and what led me to become who I am today. Because the tough times that I went through really helped me learn, grow and have hope that everything does in fact happen for a reason.
Unhealthy family relationships and grieving…
When I was 15, my father passed away very suddenly. It was extremely scary because he did not have any health complications, and it all happened in the span of one morning. My mom, my sisters and I were all devastated and in a state of shock for months. During that time, my sisters and I had to plan my dads funeral which to this day was the hardest thing that I have ever done. We didn’t have time to grieve, or be upset, we only had time to try and plan things the way that my dad would have liked.
My dad owned his own construction company and worked so hard. He woke up every single weekday at 5:00 AM to do jobs and sometimes wouldn’t be home until 10 at night. He made sure to provide my mom, my sisters and I with everything we could have ever imagined. Money was never a problem, and I strive to work as hard as he did. I am going to make him so proud.
I can honestly say that in that time, I lost a part of myself that I know I will never get back. Even looking back as a 24 year old now, I really wonder how I did it at 15. I was only in grade 10, and within a few weeks I started failing more and more classes. I barely made any friends in high school because I was so depressed. So many people spread rumours about me while I was away and I had teachers commenting on my situation while I was in class.
Luckily, I had my boyfriend and he was a nice distraction from everything going on in my life. My boyfriend and I met one year before my dad passed away, and he was really there for me throughout the whole funeral process. He made sure to always provide me with comfort and support, and to this day I love that he helped me through such a tough time. We were both only 15 when this happened, and he took it upon himself to make sure I was okay.
In terms of getting support from my mom and my two older sisters, I felt almost embarrassed to talk to them about how I felt. My father passing away really affected them and they refused to get any sort of help. They spiraled down a really bad path and became very toxic towards me. I had my mom tell me that my dad never loved me and that I didn’t even know him, which really hurt me. At the time, I let them emotionally abuse me because I knew they were acting out of a place of hurt. I’m also the youngest in my family, and speaking up was definitely not an option.
About a year after my dad passed away, my mom and sisters ended up kicking me out of my house. I was blamed for their depression and anxiety and I was told that they would be better off without me. I was sent out in the middle of the night while it was pouring rain, and my boyfriend ended up meeting me at a McDonald’s. It really was a life defining night. I ended up at my best friends house, and stayed there for a few weeks. I still tried my best to go to school everyday but had no motivation to really do anything. I missed my dad, and I missed the way that my family used to be.
After about a month of living at my friends house, I ended up having to go back home. When I went home, I asked my family if they wanted to do counselling with me, but was told that my relationship with them wasn’t worth it. Me going back home gave my mom and sisters every bit of power that they wanted over me. I didn’t have privacy and was put down on a daily basis.
Losing Everything
Shortly after, we ended up losing our house and our car because we were failing to make payments on things that my dad got us. We moved into this small, old house in a lower class neighbourhood and things really did get progressively worse.
The emotional abuse was starting to turn into physical abuse. All of my birthdays started getting ignored and I was treated as if I wasn’t apart of my family anymore. A lot of it was because my mom and sisters assumed that I had my boyfriend, and I didn’t need them which is just ridiculous. Of course I needed them, and I tried my absolute hardest to include them in my life.
I continued living each day, but never felt genuinely happy. I was depressed, anxious and constantly on the verge of crying. I felt so lost and like nothing I did was ever good enough. If I did something wrong, I would have my mom and sisters behind me to harshly judge me and then give me the silent treatment for weeks. It took a huge emotional toll on me and I always felt left out. This sense of “not belonging” followed me every day and I felt so uncomfortable in social situations because of it. I started to judge myself the same way that they were judging me, and really started to dislike who I was as a person. I assumed the things they were saying about me were right.
Maybe me being interested in things like diet and nutrition was pointless. And maybe social media was a waste of my time. And what if everyone does think I’m stupid? I began emotionally abusing myself more than anything.
Getting kicked out
Like I said, things were getting worse and worse. My older sister had physically attacked me on multiple occasions and my stuff was getting stolen while I was at school. I accepted everything because I didn’t know that many people and felt trapped more than anything.
It wasn’t until the day that my mom decided to physically attack me that I decided it was time to go.
After getting in another dumb argument, I had my mom grab me by my arms and try to throw me out of my house in front of my sisters. I was so embarrassed and still remember my mom trying to provoke me to fight her back. It was really shocking because I watched her go from a loving mom, to someone who was overcome with depression and hate for me. It hurt. I locked myself in my room and had my two sisters banging on my door threatening that they would call the police on me if I didn’t leave.
I was only 20, I had no idea how to move out or really how to do anything. It was also my final week of exams at George Brown College and if I failed, I could lose everything. I was so scared but I knew that it was time.
Moving on from my family
I moved into my boyfriends house because I had no other choice at the time. It was so difficult for both of us because it was still exam week, and we could not afford to fail any classes. Luckily, our hard work paid off and we ended up passing everything, but it was not easy. I was literally crying every night, I even tried going back “home” a few times to try and apologize, only to be turned away. I brought my mom pink roses, because that was her favourite colour but none of my efforts were noticed.
At that age, I was only apologizing because I was deeply depressed, I had just lost my dad to a sudden death and I could not emotionally deal with losing my family as well. It’s crazy to think that my older sisters actually looked me in the eyes and turned me away now that I think of it. I would personally never treat any family of mine in such away, but to each their own.
After about three months, my boyfriends parents ended up helping me get a nice studio apartment. We rented a moving truck and drove to my old house to pick everything up. I wasn’t surprised to find all of my belongings on my old street including my mattress on the pavement with my sheets still on it with my clothes and shoes scattered everywhere. All of my old neighbours watched as I grabbed my things and I knew that they were told a different version of the story, but I had to just move on. Now wasn’t the time to worry about what people thought of me, I had to just move on.
I got into my new place and I honestly loved it. I finally had a safe space, privacy and somewhere that I could call my own. My boyfriend and I decorated it nicely with what we had, but we honestly had no money. We owed his family money for the apartment, and I also had to pay some stuff off from when I lived at home.
Luckily, I am First Nations which means that I can receive a three year sponsorship for any program I choose. I chose the Traditional Chinese Medicine program because I always loved natural health and nutrition, and I was also greatly inspired by my dad. I knew that I would be able to make a difference in the world and also help people get back on track in terms of health.
The sponsorship is really what allowed me to study what I loved. At that time, there was no way that I could afford a college education. It really motivated me and helped me gain the knowledge that I currently have.
I started the Traditional Chinese Medicine program in 2016 and at the time I had no family, no friends and no idea of what I wanted my future to be. I travelled to campus every single day which was a 2 hour commute, and tried my hardest to stay on top of things. But I was depressed, anxious and confused. I was falling apart inside and worrying about my grades didn’t make it any better.
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Looking back now, I am shocked by what my own family put me through in my teen years and early adulthood, but I am so thankful that I didn’t give up!
I graduated from my program this year and I even started my own business to inspire people. It definitely was a long and emotionally difficult journey, but it was so worth it.
Honestly, it sounds cliche but the best lessons in life are free: the tough times, the heartbreaks, losing everything, feeling broken. Because in those times it’s then that you have to pick yourself back up. You realize that it’s you and only you. And although that thought may seem scary, it’s actually quite liberating!
I no longer care nearly as much about what people think of me because no one will ever be able to hurt me the way my family did, and from that I now have strength.
I started meditating, becoming more spiritual and reflecting inwards. If I felt anxious, upset or depressed, I started finding the root for my emotions. Of course, the majority of them stemmed from my past but knowing this allowed me to properly confront them and heal. Knowing my weaknesses, allowed me to also know my strengths.
I started liking who I was again. I know that I am smart, I know that I am heard and I know that the way that my family treated me was because they were hurt. I don’t have to let any of those times define me, because they don’t. If anything they make me stronger.
We all hold so much power inside of us. And I know that the school system or good times in life will never teach us or define us the way that the bad times can. I have learned that when you go through something difficult, you should take a step back and ask yourself what the situation is teaching you instead of letting it emotionally affect you.
Don’t become the emotion, observe it.
Every single thing we go through is teaching us something whether we see it or not.
We have to go through certain events to become the people that we are today. These events are what shapes us and makes us more empathetic, less judgemental and more understanding.
If you erase the pain and difficulty of your past, you also erase all of the knowledge that you gained from it. My life events shaped me into who I am today.
I have found what it’s like to be happy and most importantly I have found myself. I would never let anyone treat me the way that I was treated before, and I would never treat others the way that I was treated!
Takeaway
It’s been about 5 years and my family has still not reached out to me after kicking me out of their lives. For a while, I spent every day hoping that one of them would contact me. But I have moved on. I no longer need people like that in my life and I am better off without them. I’ve met so many amazing people since then who actually respect me as a person.
Thank you so much for taking the time to read about my life story and my personal experiences. It took me quite some time to write this blog because it has a lot of emotion in it, but I really hope it inspired you in some way!
We’ve all been there- feeling unmotivated and drained at times. However, if you don’t push yourself to accomplish your goals and achieve your dream life, no one will. It’s so important to be motivated, set goals for yourself and make sure that you are always on top of things. You have to be your number one supporter and really believe in yourself!
I know that it’s definitely easier said than done, however I know that you have the will power and drive to make changes in your life that will positively benefit you. The sacrifices and time it takes to design a better life is well worth it, trust me! I’ve learned that being motivated can attract better things and better people into your life, and you may even be able to inspire others along the way 🙂
Here are 5 tips that help me stay motivated and achieve my goals:
1. Write down 3 goals each morning
Okay so this is actually so important! Checking your phone when you first wake up is so damaging to your mental health and your mind. We are so impressionable in the mornings, meaning that if we get a message with bad news or a mean photo comment, it’s really going to affect our morning and possibly slow us down. The best thing to do is wake up, make yourself a nice smoothie or lemon water and write down 3 things that you would really like to accomplish in the day.
Whether it’s doing your laundry, or practicing a hobby- it will get you further than not setting goals for yourself. Just imagine where you could be in six months if you started accomplishing just 3 tasks daily!
2. Align your lifestyle with your goals
When I started this blog three months ago, I was still doing things that were setting me back. For example, watching Netflix at night before bed. It seems harmless, but the 45 minutes spent watching Dragon’s Den, could have been spent on my brand and my life instead.
That’s when I started aligning my life with my long-term goals. Instead of watching TV at night, I started brainstorming ideas for future blogs and posts. This simple switch made a huge difference in my life because it made me value my time above anything else. So take it from me, if you spend your time wisely you will value it a lot more.
3. Practice being more grateful, positive and thankful
Seeing the glass as half full rather than half empty is just a better mindset to have. The interesting thing about our mentalities is that we get to choose how we feel in certain situations. Instead of feeling frustrated that you haven’t advanced as much as you’d like in 2 weeks, be grateful with the progress that you did make. Each time you find yourself frustrated or stressed, take a step back and really ask yourself why you feel this way.
Confronting your feelings and stopping any negativity in its tracks is a great way to re-wire your brain and become more mindful in the future. I’ve always said that a negative mind cannot give you a positive life!
4. Work hard and always keep your progress private
The sad reality is that not everyone is going to be happy for you when you start accomplishing more and doing better. Keeping your future goals and current progress to yourself is important because you do not want to allow the energies of others to affect your motivation or ambition. For example, if you tell your friend that you are starting a new blog and they don’t act super happy for you, you may start to doubt yourself. Whether you realize it on a conscious level or not, this affects you and can easily de-motivate you.
Keep your progress to yourself and keep working hard. Like I said, you are your main supporter!
5. Network and make it happen!
Connect with like-minded individuals and make it happen! If you’re into health, start following health related accounts or local gyms on your social media. If you’re into music, start following local artists or musicians. You would be surprised by how many amazing people you can actually meet through Instagram. I personally reach out to a lot of accounts, and it’s so cool when you meet someone who shares similarities. If this intimidates you, ask yourself what do you have to lose versus what do you have to gain from reaching out to others online?
It’s a great way to connect, get inspired and push yourself even further. When you start surrounding yourself with better people, you too will be able to better yourself.
As you know, I love making smoothies and fresh fruit juices every morning! One of my favourite ingredients to put in my smoothies are mixed berries because they’re high in antioxidants. Antioxidants are molecules that fight free radicals in the body and decrease the risk of conditions such as diabetes, heart disease & cancer. Antioxidants are also crucial for youthful looking skin!
But before we get into the amazing benefits of antioxidants, we must first discuss free radicals and oxidative stress.
Free Radicals and Oxidative Stress
Free radicals are unstable molecules that are highly reactive. They are constantly being formed in our bodies and are necessary for certain functions such as helping our cells fight off infections. However, there must be a balance between free radicals and antioxidants, otherwise oxidative stress will occur.
Over a long period of time, oxidative stress can accelerate aging, damage DNA and even lead to cell death.
Certain lifestyle factors and dietary habits can promote free radical formation and therefore cause oxidative stress:
Smoking Cigarettes
Alcohol Consumption
Toxins
Air Pollution
Intense Exercise
Too much sun exposure
Dietary Habits- Red & Processed Meats
Antioxidant Deficiency
All About Antioxidants!
Alright so now that we have talked a lil bit about free radicals and oxidative stress, let’s talk about antioxidants! So as I mentioned earlier, antioxidants are molecules that fight off free radicals in our bodies preventing oxidative stress. Our bodies can generate antioxidants such as glutathione, but we should really be getting our source from fresh fruits and vegetables. Plant based foods are a great way to get your fix because they contain varying kinds of antioxidants such as Vitamins C and E.
Different Types
There are two types of antioxidants: water-soluble and fat-soluble.
Water soluble antioxidants work in the fluid inside and outside of cells, whereas fat-soluble antioxidants work largely in the cell membrane. The three most important dietary antioxidants include Vitamins C, E and flavonoids.
Vitamin C is a water-soluble antioxidant that protects against oxidative stress induced damage. It’s also an essential nutrient that boosts our immunity and promotes the look of healthy skin.
Vitamin E is fat-soluble and also protects against oxidative stress. Vitamin E is great for the skin because it protects our cell membranes and helps neutralize free radicals.
Flavonoids are phytonutrients that are found in plant based foods. They’re beneficial in reducing oxidative stress, boosting immunity and promoting overall health.
Plant foods that are high in antioxidants include berries (blueberries, strawberries, goji berries, raspberries), artichokes, kale, spinach and beans.
It’s so important to make sure that you are getting a decent amount of antioxidants daily! Antioxidants are crucial to our health and are an amazing skin food.
My favourite way to add antioxidants to my diet is making smoothies every morning! Even if berries aren’t in season, frozen berries are a great choice and they’re about the same cost wise.
Health Tip
Next time you go to the grocery store, grab a bag of frozen raspberries, mixed berries and blueberries. Throw some in a blender with some fresh bananas and soy milk and you now have the perfect skin food! 🙂
We have all heard about Vitamin B12 and have possibly asked someone following a vegan diet where they get their B12 from. However, many people don’t actually know where B12 is made, how we obtain B12, and how much we should consume based on the scientific consensus. Thus, I have decided to write a blog on a few key points on this very important vitamin.
What is Vitamin B12?
Vitamin B12 also known as Cobalamin is a water-soluble vitamin that plays a very important role in many bodily functions. Vitamin B12 is one of eight B vitamins, and is involved in keeping the body’s nerves & red blood cells healthy and even helps in making DNA. This vitamin is only produced by a few organisms such as bacteria and archaea (single celled organisms similar to bacteria).
These organisms were commonly found in grass, soil, and water streams. Usually the B12 producing bacteria are eaten by cows and other animals grazing on the fresh grass. Once eaten, the bacteria resides in the cow’s digestive system (specifically in the gut, or stomach) and produces vitamin B12 as a by-product from its metabolism. This molecule is essential for cows and other grazing animals. However, this beautiful and natural process is not very common anymore.
Industrialization and factory farming have completely changed this natural process in order to maximize profit, and dominate the food market. So, the tiny little organisms previously mentioned, are not part of this process anymore, the fresh grass and pure water are also not in the picture anymore either.
B12 And Supplementation in Livestock
In order to sustain the dietary need for Vitamin B12, a new process needed to be created called supplementation. The majority of animal products purchased today are now supplemented with B12 in their animal feed, and/or through injectable B12. Crazy right?
Supplementation is now required because animals used for food do not have access to fresh air, grass or water. Even if livestock is “free-range” or raised outside, there is a lack of Cobalt in the soil which is crucial for the tiny little organisms to survive. Fields that contain less than 2ppm of Cobalt are deemed unfit for grazing and therefore Vitamin B12 is supplemented into animal feed or injected directly.
It is crucial for people to understand that everyone who consumes animal products is indirectly supplementing with B12, without even knowing it!
There is nothing wrong with supplementation of B12. In fact, the Institution of Medicine has recommended anyone who is vegan, vegetarian or over 50 to directly supplement with B vitamins. However, this does not mean that you should recycle all of the stuff added into animal feed in your body to enjoy the benefits of vitamin B12. Vitamin B12 derived from animal products also comes with all of the harmful factors found in meat. Therefore, you can limit your intake of animal products containing added B12, and instead you can add fortified foods like soy milk (full of phystoestrogens) or nutritional yeast to your diet which are more pure ways to get your daily dose.
Vitamin B12 is crucial for us, this tiny little molecule helps red blood cell formation, aids in neurological functions, DNA production, and many other physiological processes. Thus, we need B12 to be present in our diets and everyday lives in order to achieve optimal health.
Nutritional Yeast: A Natural & Healthy Way to obtain B12
Nutritional yeast is a great way to naturally get your daily dose of B12. Nutritional yeast is a kind of yeast that’s grown specifically to be used in food products and has a cheesy, nutty flavour. I personally love it and use it on everything! Not only does it add flavour to foods & sauces, it also has many health benefits:
It contains so many B vitamins! One tablespoon of nutritional yeast contains 30-80% of the RDI (reference daily intake) for B vitamins.
It’s a complete protein. That’s right- just one tablespoon has 2 grams of protein and all nine essential amino acids!
It contains lots of trace minerals. Trace minerals are important because they aid in gene regulation, growth, immunity & metabolism. One tablespoon contains 2-30% RDI of trace minerals such as zinc, selenium and manganese.
I usually get nutritional yeast from a bulk food store such as bulk barn because that’s where it’s the cheapest!
Recommended Daily Intake
The National Institute of Health recommends that adults (over 14) should consume about 2.4 mcg of vitamin B12, pregnant woman 2.6 mcg, and breastfeeding woman 2.8 mcg.
However, Dietary B12 supplements usually in the form of Cyanocobalamin are not totally absorbed when consumed, for example only 10-mcg of a 500-mcg oral supplement is actually absorbed by our bodies. So don’t get spooked out by the large dosages advertised on the tablets because Vitamin B12 is water soluble, meaning that any extra B12 in your body will be excreted through urination.
However, vitamin deficiencies are very common and many of us may be deficient without even knowing it.
Vitamin B12 deficiencies are commonly associated with anemia, fatigue, weakness, loss of appetite and weight loss. Other side effects of B12 deficiencies may be numbness and tingling in feet, depression, confusion, poor memory, and various others. However, People deficient of B12 can be treated with B12 injections in order to increase the vitamin absorption in the body.
The main reason why people become Vitamin B12 deficient is because of inadequate absorption. Older adults who suffer from digestive conditions such as Atrophic Gastritis typically have difficulty absorbing vitamins & nutrients due to a lack of stomach acid, thus, B12 deficiencies are more common amongst older individuals. People who have been diagnosed with intestinal conditions such as Crohn’s and Celiac disease also have difficulties absorbing vitamin B12 from their diets. That’s why direct supplementation of B12 from fortified foods and B12 oral supplements are the best remedies for a diet with low levels of B12 absorption.
Sources
Bernhardt, C., Zhu, X., Schütz, D., Fischer, M., & Bisping, B. (2019). Cobalamin is produced by Acetobacter pasteurianus DSM 3509. Applied Microbiology and Biotechnology,103(9), 3875-3885. doi:10.1007/s00253-019-09704-3
Rizzo, G., Laganà, A., Rapisarda, A., Ferrera, G. L., Buscema, M., Rossetti, P., . . . Vitale, S. (2016). Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. Nutrients,8(12), 767. doi:10.3390/nu8120767
Herbert, V. (1988). Vitamin B-12: Plant sources, requirements, and assay. The American Journal of Clinical Nutrition,48(3), 852-858. doi:10.1093/ajcn/48.3.852
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998.
So, we have all heard the myth that soy products affect hormone levels in both men and women, causing drastic side effects like spikes in estrogen or causing breast tissue to grow. However, these myths were popularized by certain individuals with their own agenda and thus, I have decided to write a blog on the benefits of phytoestrogens which are the main component in soy products.
Functional Foods
The idea that food contains nutritional properties as well as organic functions is becoming more accepted by the scientific community. Functional foods are foods that make us healthy and are common in diets high in whole plant based foods. Functional foods have the ability to regulate body functions in order to protect against diseases such as hypertension, diabetes, cancer, coronary heart disease and many others.
Phytoestrogen vs Mammalian Estrogen
Functional foods consist of many different groups, however phytoestrogens are a large component. Phytoestrogens are a very special type of molecule that help our bodies feel good and look great.
Phyto means derived from plants, thus phytoestrogen is estrogen that naturally occurs in plants such as legumes, soy, flaxseed and mulberries. Phytoestrogens are beneficial to our health because when our bodies break down phytoestrogens, the molecules that are formed help regulate biological reactions. Meaning that phytoestrogens can connect to some receptors as mammalian estrogen, however phytoestrogen is like a key that can open a door, but leaves the screen door closed- which blocks out all of the bad things.
In contrast, mammalian estrogen which is naturally produced by us or consumed in dairy products, can fully open the door which leaves us vulnerable to diseases & chronic problems.
Estrogen & Other Hormones in Dairy Products
The interesting thing about estrogen & food intake is the fact that not many people associate dairy with it, even though cows must be genetically altered in order to continuously produce milk. The hard truth is that dairy is a much more significant source of female hormone exposure. Commercial dairy cows contain high amounts of estrogen and progesterone and are impregnated just to sustain the demand for cows milk. Even dairy products that are labelled as organic, or no hormones added contain high amounts of hormones because many of them are naturally produced by cows, even if they have not been given additional hormones.
One study concluded that when men and children consume milk, estrogens are absorbed and gonadotropin secretion becomes suppressed, followed by a decrease in testosterone secretion.
This study also concluded that milk consumption was responsible for significantly increased levels of estradiol and progesterone in adults and children.
Phytoestrogen Benefits
Phytoestrogens are classified into 7 groups- the main groups are isoflavones, lignons and coumestans:
Isoflavones are mainly found in soy products.
Lignons are commonly found in plants & grains rich in fiber such as wheat, barley, oats, beans, lentils, asparagus, broccoli, carrots.
Coumestands are found in peas, beans and alfalfa shoots.
Phytoestrogens are a crucial component of a healthy diet, research has shown that phytoestrogens are very beneficial in the reduction of menopausal symptoms. The health benefits of Eastern diets is generally associated with the consumption of high quality proteins found in soy. In Eastern countries, soy is part of the traditional diet and contains an average of 15-50/mg a day of isoflavones from soy. Whereas the Western diet only contains an average of 2/mg a day of isoflavones from soy. The lack of soy in the Western diet is preventing many of us from benefiting from all of the great qualities attributed to phytoestrogens.
Research
So since I have introduced the foods that contain phytoestrogens, as well as why phytoestrogens are beneficial when compared to mammalian estrogen, I think now would be a great time to show the research that support these claims!
The first area of research that has shown substantial evidence that phytoestrogens are beneficial in the human body is Menopause. Research has shown that supplementation of genistein (one of the 7 groups of phytoestrogens) may promote the reduction of menopausal symptoms. Researchers have also found that eating more soy products can alleviate the severity of hot flashes in women experiencing menopause.
Another condition that has had positive effects from soy products is Osteoporosis, which is the reduction of bone density. Research has shown that genistein which has a structure similar to estrogen, can bind to the same receptors as mammalian estrogen. This helps regulate estrogen levels which can cause bone deterioration if imbalanced.
Phytoestrogens found in soy products have also been shown to successfully improve blood sugar levels in Diabetic patients.
Conclusion
Non-GMO Soy products are beneficial in our everyday diet and research has demonstrated that phytoestrogens have a positive effect on our health. It’s unfortunate that there’s a very common misconception between phytoestrogen and mammalian estrogen. However, if you are concerned about elevated estrogen or hormonal levels your body, the best thing you can do is ditch dairy products, or limit your consumption.
Sources
Bhathena, S. J., & Velasquez, M. T. (2002). Beneficial role of dietary phyto- estrogens in obesity and diabetes. American Journal of Clinical Nutri- tion, 76, 1191–1201.
Monteleone, P., Mascagni, G., Giannini, A., Genazzani, A. R., & Simoncini, T. (2018). Symptoms of menopause – global prevalence, physiology and implications. Nature Reviews Endocrinology., 14(4), 199–215.
Ricci, E., Cipriani, S., Chiaffarino, F., Malvezzi, M., & Parazzini, F. (2010). Effects of soy isoflavones and genistein on glucose metabolism in peri- menopausal and postmenopausal non-Asian women: A meta-analysis of randomized controlled trials. Menopause, 17(5), 1080–1086.
Petrine, J. C., & Bianco-Borges, B. D. (2020). The influence of phytoestrogens on different physiological and pathological processes: An overview. Phytotherapy Research. doi:10.1002/ptr.6816
Maruyama, K., Oshima, T., & Ohyama, K. (2010, February). Exposure to exogenous estrogen through intake of commercial milk produced from pregnant cows. Retrieved September 16, 2020, from http://www.ncbi.nlm.nih.gov/pubmed/19496976
Coffee is the most popular beverage in the world with over 400 billion cups being consumed each year. It is estimated that over 50% of the American population over the age of 18 consumes coffee daily- that’s 150 million people drinking coffee every single day! You may think of coffee as one of those things that isn’t that bad for you, but it does have an impact on your natural ability to stay awake and focused. Not to mention, buying a coffee or two everyday eventually adds up and becomes an unnecessary expense over time.
Let’s talk about some negative side effects that are associated with consuming coffee on a regular basis, and then explore some healthier alternatives!
Caffeine works on the Central Nervous System (CNS) and is classified as a drug. Because caffeine stimulates the CNS, it’s classified as a “Stimulant”. Stimulants typically increase mental alertness and energy levels by elevating heart rate, blood sugar, blood pressure and constricting blood vessels. The energizing effects of caffeine usually last 2-5 hours which later result in withdrawal symptoms or an energy crash. It’s important to note that most drugs have addictive qualities and it’s best to manage your consumption when it comes to caffeinated drinks or snack foods.
Consuming caffeine 6 hours before bedtime has been proven to substantially reduce amount of sleep. One of the most common side effects associated with stimulants is that they have a negative impact on your sleep schedule. A study found that drinking a cup of coffee 6 hours before bedtime has significant disruptive effects on sleep and reduces the amount of sleep time. This means that if you go to bed at around 10:00 pm, it’s best to not drink a cup of coffee past 4:00 pm, otherwise it may result in insomnia related symptoms.
There are many general side effects associated with consuming caffeine daily. These side effects include headaches, sleepiness, low energy levels, mood swings and feeling shaky or jittery throughout the day.
Now let’s talk about some healthier alternatives to get more energy throughout the day that won’t affect your sleep schedule.
Drink a banana smoothie in the morning
Banana smoothies are loaded with vitamins, minerals and electrolytes. Drinking a banana smoothie every morning is a great way to naturally boost energy and activate your metabolism. Bananas are high in potassium, and contain three naturally occurring sugars- sucrose, fructose & glucose. Because bananas are also high in fiber, glucose levels are sustained in blood which provides a steady source of energy for a longer period of time! This means no coffee crash!
Try Drinking Ginseng Tea
If you genuinely enjoy drinking something warm in the morning or throughout the day, try drinking ginseng tea instead of coffee. Ginseng is an excellent herb for tonifying your energy or your Qi. It’s a great alternative to drinking coffee because it has been proven to effectively fight fatigue and naturally boost energy levels. Not to mention, ginseng is full of beneficial vitamins and minerals! Drinking ginseng tea has many other favourable health benefits too such as powerful antioxidant and anti-inflammatory properties, improving brain function and boosting the immune system.
Take a cold shower when you wake up. I know this sounds dreadful, but many studies actually suggest that taking a cold shower is a great way to wake yourself up. Cold showers increase mental alertness, reduce stress and promote weight loss. If you have trouble waking up in the morning, try running a cool shower and focusing on your breathing. You’ll feel so fresh and revitalized when you get out!
Focus on your diet & nutrition. A lot of people feel tired throughout the day because they are not getting adequate nutrients. Snacking on foods such as apples, strawberries, oranges and berries is a great way to get nutrition and boost energy at the same time. In the long run, make sure that your meals are nutritious and avoid eating out!
Thank you so much for taking the time to read my blog post! I hope that I inspired you to be more conscious of what you consume daily and make healthier choices!
Natural Glow Wellness 