In Blog Health Sleep

4 Ways To Improve The Quality Of Your Sleep

Nothing makes a person feel worse in the morning than a horrible night of sleep.

Sure, we all want and need to stay up late but that doesn't mean we can! Sleep is a process in which our bodies undergo a series of repairs. Jeopardize the time your body needs to heal by sacrificing sleep and you'll pay the price.

One of the contributing reasons for why I ended up with autoimmune diseases in the first place was because I spent far too many nights awake way past midnight.

Since then, I've picked up telltale signs of when my body is sleep deprived and how to go about creating an environment conducive to good sleep and recovery.

1. Ditch The Blue Light Devices

Blue light is a stimulant that keeps us awake and alert, right? But, I think you and I both know that the only reason we have a problem with blue light displays is because of the devices themselves.

Every night, before you get into bed, it is imperative that you wind down and avoid all technology.

Despite our desire to constantly fill our blank moments with some form of attention grabbing stimulant, we have more to gain by simply relaxing our minds and eyes before a long and deep sleep.

At least within 30 minutes before you get into bed, turn off all electronic devices. Just watch how amazing you'll feel the next morning because of the quality of sleep you experience. 

Reduce your usage of electronic devices at night and it will make a huge impact on your life.

2. Drink This Warm Apple Cider Vinegar Tonic By Tim Ferris

Frankly, I'm not entirely sure how this works (neither does Tim Ferris lol) but this tonic will knock you out within 15 minutes of consumption.

It could be that warm drinks aid in relaxation and digestion thus encouraging sleep. But, it's worth giving it a go before you just skip over it.

To make this recipe, simply combine the following ingredients:
  • Half a cup of water
  • 1 teaspoon honey
  • 1 teaspoon apple cider vinegar
Warm for about 40 seconds and consume within 30 minutes of getting into bed. Just watch, you'll be dreaming about unicorns in no time. Mark my words!


3. Change Your Room Light To Warm White

While we're on the topic of light, back in the caveman era, I doubt we had any blue light fluorescent lights (sarcasm?Maybe!).

The only light we were exposed to was environmental or from a fire. In certain lighting, our bodies tend to react in a particular manner.

As it so happens, a warm golden light or warm white (yellowish?) is relaxing and sleep enriching. So, replace your room light with a warm light globe or get a hold of some warm white string lights and hang them up.

4. Get Into The Habit Of Practicing A Bedtime Routine

We are creatures of habit and that means that by simply doing specific acts at a certain time, our bodies and minds create an almost automatic reaction for that particular activity.

Before I sleep, I tend to drink the apple cider vinegar tonic or green tea, read a fictional book for about 20 minutes, write in my journal and then massage my joints before getting into my warm bed.

By the time I hit the bed, my eyes are about 75% closed. This routine of habits has created a sleep response within my body. How cool is that?

For the first few days of any new routine, it feels a bit forced but please don't let that hinder you! About a week into your bedtime routine it will start to work amazingly. By the time a month passes, it will feel second nature to you!

Oh, don't forget to sleep in mostly darkness, get a comfortable pillow, avoid sleeping on your stomach and sleep on your back instead. These little changes can prevent unnecessary soreness and cramps the next morning.

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In Blog Diet Weightloss

Top 5 Healthiest Foods To Eat To Lose Weight And Look Sexy

What if I told you that it was possible to ditch the gym and those boring dry rice cakes and still lose weight, would you believe me?

If I told you that you could lose weight every single week without starving yourself, would you believe me?

It can be done and has been done!

I've put together a list of foods below that are guaranteed to make you lose weight, feel super healthy and look visibly sexier! If you don't believe me, allow me to indulge you in some delicious basic science.

Weight loss depends on daily caloric expenditure. What this means is that a single pound of fat in your body comprises of 3500 calories. Calories are obtained from eating food. As you probably know, different foods consist of different caloric amounts.

For instance, a slice of bread translates to about 66 - 77 calories whereas an entire small head of cauliflower translates into 66 calories. Do you see the difference? 

Though they are in the same caloric range, the number of nutrients in the two foods are drastically different and whilst 1 slice of bread will rarely ever satisfy anyone, an entire head of cauliflower will!

With that being said, most of this post contains foods that are low in calories but extremely nutrient dense. Meaning that your overall health will improve whilst your waistline reduces.

Pretty damn awesome, hey?

Let's get cracking on with this list of top 5 healthiest foods to eat to lose weight and look sexy.

1. Green Leafy Salads

Ah! No health and wellness article is complete without the inclusion of gorgeous green leafy salads. Have you ever noticed how someone who wants to lose weight opts to eat salad but ends up munching on a small serving of it?

The idea that salads are great for weight loss is correct but the misinformed idea that you have to eat just a small serving is incorrect.

You could literally STUFF your entire face with the most massive serving of salad and STILL be in a major calorie deficit.

Green leafy vegetables are extremely low in calories but insanely dense in nutrients! They contain chlorophyll and a bunch of phytochemicals that aids the body in fighting off infection and running at an optimum level.
Kale     -     33 Calories (1 cup)     -     165 Calories (5 cups)
Watercress     -     4 Calories (1 cup)     -     20 Calories (5 cups)
Spinach     -     7 Calories (1 cup)     -     35 Calories (5 cups)
Brocolli     -     31 Calories (1 cup)     -     155 Calories (5 cups)
Lettuce     -     5 Calories (1 cup)     -     25 Calories (5 cups)
Cabbage     -     22 Calories (1 cup)     -     110 Calories (5 cups)
Feel free to eat as much green leafy salads as you wish. I tend to eat about 7 - 10 cups of leafy vegetables every day for lunch along with a fruit smoothie.


2. Fish

When it comes to getting a healthy and potent dose of Omega 3's, the best source comes from the ocean. Fish, or more specifically, Omega 3 fish oil is an absolutely essential anti-inflammatory fatty acid that our bodies require.

Let me explain why -  processed foods today contain a high level of Omega 6's which often creates a an inflammatory environment within your body. Ideally, an extremely healthy individual omega 3 to 6 ratio should be 1:1 according to anti-aging experts.

Shockingly, the average American Omega 3 to 6 ratio is in the vicinity of 15 - 1. This is dangerous and extremely unhealthy. It makes sense why inflammatory diseases are becoming more rampant each and every day.

We're pumping our bodies full of Omega 6's and too little Omega 3's. Rather than creating an anti-inflammatory environment wherein our organs can thrive, we're polluting it with processed foods that are high in Omega 6.

So, to aid this problem, eating fish (especially fresh cold water fish) is the perfect way to rebalance your Omega 3 - 6 ration and be on your way to looking leaner and healthier. Say goodbye to all those processed fatty meats and warmly welcome fish into your daily diet.

Salmon, Hake, Sardines, Tuna and Mackerel are fantastic options to try!

How does this relate to weight loss? Well, for one, if you're on a weight loss protocol, the last thing you want to do is lose muscle rather than fat. You'll end up looking Skinny Fat. Eating protein prevents muscles loss. 

Furthermore, when it comes to feeling satiated for long periods of time, our bodies crave protein. We make the mistake of indulging in loads of carb but a standard serving of protein may be all you truly need to feel satisfied.

If you're not much of a fish person, perhaps the following food item will be more to your liking.

3. Eggs

No diet is complete without a healthy dose of protein. In order to preserve muscle and burn fat, the body requires a healthy supply of protein on a daily basis.

A healthy source of protein with a great Omega 3, 6 and 9 fatty acid ratio are eggs. Apart from that, a large egg is made up of about 78 calories so it's not that high on the caloric scale.

They're filling, easy to prepare, cost effective and a pretty darn healthy source of protein.

You can eat anywhere between 2 - 4 cooked eggs every day and enjoy awesome weight loss progress while you're at it!


4. Berries

To satisfy your sweet tooth and get a healthy dose of fructose, berries are your go to buddies. Not only are they packed with nutrients and antioxidants but they are extremely low on the glycemic index.

In other words, they won't cause massive spikes of insulin when consumed. Why is this important? Well, when there is a spike of insulin, your body uses glucose as energy rather than stored fat. Most experts believe that for as long as you have spikes of insulin, fat burning will be brought to a halt (ugh!).

Unfortunately, we have to say goodbye to all those fizzy drinks and ice cream.

But, it's definitely not all doom and gloom because a healthy serving of blueberries, strawberries, and raspberries is perfectly fine for your daily splurge.

If you'd like, make a berry smoothie using a handful of different berries, unflavored yogurt with live cultures, a dash of xylitol, banana, almond or coconut milk. Blend everything and sprinkle some cacao nibs and coconut shavings on top of your berry delicious smoothie!

5. Fermented Vegetables

Weight loss depends on digestion. The healthier your digestive system is, the better weight loss you can experience.

You see, the digestive system is made up of loads and loads of bacteria. The good bacteria in your guts aids in breaking down complex foods helps to regulate the metabolism, fights off infections and expels toxins.

Unfortunately, the standard American Diet lacks foods that are high in healthy bacteria. Instead, it's a diet that actually damages the gut biome. In other words, prolonged consumption of unhealthy processed foods reduces the number of healthy bacteria in your gut.

To remedy this problem, people ferment vegetables.

Fermentation of vegetables like sauerkraut and beetroot replenishes the healthy bacteria we so desperately need! Believe me when I tell you that fermented vegetables can drastically improve your health and they taste pretty damn good.
Simply chop and dice your favorite veggies (definitely add cabbage though), add them to a glass bottle or container, fill water until all your veggies are submerged, add a tsp of pure salt or a starter culture, close and store in a dark place for 7 - 10 days. 
Afterward, empty the water and store your fermented vegetables in the refrigerator for up to 6 months. You shouldn't need too since you'll be eating them regularly, right?  Good!


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In Blog Health Weightloss

8 Weight Loss Tips That Work Incredibly Fast

Weight loss is by far one of the most, if not the most, talked about subject in the entire world and with good reason.

We all (besides those who are blessed with a high metabolism and low body fat) want to drop a few dress and pant sizes. Trust me, I know. All my life I was a chubby kid who then grew into a chubby teen and finally a chubby young adult.

It annoyed me because I REALLY wanted washboard abs but instead, I had to settle for a round tire around my midsection.

By the time I turned 21, I knew in my SOUL (overdramatic?) that this Jell-O stomach had to go!

I embarked on a weight loss journey that resulted in me losing 43 pounds and getting those abs that I always wanted.

I learned a bunch of tips and tricks that speed up weight loss which I'm sure could be of help to you.

Which is why today's article will focus on 8 weight loss tips that work incredibly fast. You don't have to starve yourself nor do you have to run on the treadmill for 2 hours a day.

Forget about those silly notions. Follow these 8 tips and you'll shed weight like a snake sheds skin!

1. Replace All Things White With All Things Green

I know how delicious and addictive white flour products are but they are far too caloric dense for weight loss programs.

White bread, rolls, buns, rotis, and wheat flour pasta are out. Think about this for a second, half a cup of white rice adds up to about 300 calories whereas half a cup of broccoli is about 30 calories.

You could literally stuff your face with as many vegetables as you want and STILL be in a caloric deficit!

Another fun and interesting replacement for white rice is cauliflower rice! You can check out THIS VIDEO on how to make cauliflower rice at home in like 3 easy steps.

Spinach, Kale, Green Beans, Peas, Beans, Watercress, Broccoli, Herbs, Gem Squash, and Spirulina are absolutely nutritious green vegetables that are great replacements for white flour products!


2. Intermittent Fast

Remember those big breakfasts people used to harp on about? Well, turns out, you can totally ditch breakfast and not malfunction.

Here's how intermittent fasting works.

For about 16 hours straight, you don't eat anything and enter a fasted state. After 12 hours, the bodies insulin levels reduce significantly due to an absence of glucose and the body enters a fat burning state.

What this means is that the body targets fat as a source of fuel and energy.

At the end of your 16 hours fast, you consume 1 - 2 big meals that make up your caloric intake of the day. This eating window usually lasts for about 4 hours before you start fasting all over again.

Personally, I find fasting to be extremely convenient and one of the most effective weight loss techniques I've ever come across.
  • You don't have to waste time obsessing over meal prep, 
  • it doesn't require eating 5 - 6 meals a day and most importantly, 
  • weight loss is possible with intermittent fasting even without exercise
It's truly amazing!

3. Drink Loads Of Green Tea, White Tea or Matcha Tea

Green tea and other antioxidant rich teas have the ability to speed up the metabolism.

As you know, a strong and fast metabolism burns more energy every single day making it easier for you to lose weight and stay lean.

These teas also come with the added benefit of being zero calorie drinks.Studies based on green teas show that the antioxidant catechins resulted in green tea drinkers burning an extra 70 - 100 calories per day.

How truly marvelous is that!

Drink anywhere between 2 - 5 cups of green tea per day to benefit from its weight loss properties as well as improve your digestion and health.


4. Weightlift And Do Resistance Training

The misinformed notion that steady state cardio on the treadmill will help you loose fat has thankfully been debunked.

Sure, cardio is amazing for cardiovascular health and weight loss but it can be achieved using different exercise techniques.

Weight lifting and resistance training are the best forms of exercise for weight loss.

Allow me to explain. Excessive cardio comes with the disadvantage of muscle loss rather than just fat loss. At the end of a 90 - 120 day cardio program, you'll definitely look smaller and lose weight but the end result is a skinny fat physique.

It sucks because that's what happened to me at one point during my transformation.

The ideal approach to weight loss that preserves muscle and is effective at toning your body is weightlifting and resistance training. These 2 forms of exercise practices improve the entire composition of the body whilst preserving and building muscle. Did you know that to maintain muscles, the body naturally burns more calories?

So, rather than bore yourself with steady state cardio, lift some dumbbells or engage in a bunch of body weight exercises like squats, pull ups, push ups, planks, lunges and high jumps.

Don't worry, you won't transform into the Hulk by lifting light weights. I promise!

For cardio, opt for sprinting outside or swimming. Cool? Cool!

5. Drink Apple Cider Vinegar Before Your Biggest Meal

Apple Cider Vinegar is a probiotic that has excellent digestive abilities, right?

Its acid profile has the ability to neutralize excessive stomach acid and aid the body in a ton of ways.

Here's how Apple Cider Vinegar helps with weight loss. The acid from Apple Cider Vinegar helps to break down and digest protein. The utilization of protein influences human growth hormone which results in your metabolism speeding up.

As you very well know, a faster working metabolism results in faster weight loss.

Thus, drinking apple cider vinegar (diluted with water) before your biggest meals inadvertently adds to your weight loss goals.

6. Remain In A Calorie Deficit State

Simply put, if you consume fewer calories than what your body requires to maintain your current weight, you'll lose weight.

Eat less and lose more weight, right?

That's the basic idea! But, most people think starvation is the simple solution. Guess what? It's not. Starvation often destroys your metabolism and weakens your body, not to mention the dozen health-related issues that could arise from malnourishment.

What you could and should do instead is consume a bunch of wholesome foods that are low in calories but high in nutrients.

Earlier we discussed how vegetables have a super low caloric profile in comparison to white flour products, remember?

It's true. 

Look for junk foods in your diet that are high in calories and replace them with fruits and vegetables. Don't snack throughout the day because these small meals often add up and are rarely satisfying.

The best solution is to eat one or two big meals that comprise of a huge serving or two of vegetables, salads, fruits, healthy meats and nuts.

Trust me, when you eat like this, there's no need to count calories or starve yourself!

In my opinion, the Paleo Diet is the most nutritious and satisfying diet for weight loss and health.

7. Replace Soda's Fruit Juices And Alcohol With Water, Fruit Infused Detox Drinks, Green Juices And Diet Soda

Because weight loss depends heavily on being in caloric deficit state, drinking fizzy drinks and alcohol rarely ever fits into any weight loss diet because of how high in calories and sugar they are.

Let's forget about weight loss for a second and talk about health.

If your goal in life is to be healthy, you'll never have an issue with weight because a healthy lifestyle doesn't include things like excessive sugary drinks or alcohol.

Although you have to restrict yourself from these beverages, replace them with tastier and healthier options like fruit infused detox water, smoothies and green juices.

Alternately, if you really can't control yourself and need a fizzy drink once in a while, opt for a zero-sugar/low-calorie soft drink.


8. Carbo Load One Day Per Week

You didn't think that I'd be so cruel and cut out all carbs, now did you? Cravings are inevitable! If you deny them for too long, they manifest in cruel ways and often result in binge sessions at McDonald's. (Yikes!)

At least once per week, eat whatever carbs you want but only for a single meal. In other words, on Saturday or Sunday, you can indulge in a huge bowl of pasta or a delicious cheesy pizza.

You don't have to feel guilty about it because it's not a cheat meal, it's part of your lifestyle plan.

By having a refeed of carbs, it results in an increase of leptin. This increase of leptin prevents your metabolism from adjusting or slowing down from low carb days.

To sum it up, to prevent your metabolism from crashing and slowing down weight loss, indulge in carbohydrates once per week.

It All Depends On You

The biggest obstacle most of us face is discipline. None of these weight loss tips will work unless you do.

If you're motivated, getting started isn't a problem. Staying disciplined when motivation dies is when most people fail. 

I strongly urge you to make these weight loss tips a part of your life rather than your entire life. Weight loss is not rapid. It takes time. If you over obsess on it, the frustration the entire process may feel far too overwhelming.

These techniques work fast but not overnight. Give yourself 6 weeks to see some really solid progress!

As far as possible, take it one day at a time. Try to stick to these tips each and every day until they become second nature to you.

By the time you realize how natural it feels to eat clean and exercise, you'll probably be a couple sizes smaller and ready to bust out your swimwear for those summer days at the beach!

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In Blog Diet Health

5 Foods That Cause Acid Reflux

Throughout most of my teen years, acid reflux/gastritis was a problem I faced almost weekly. I was in and out of the doctor's rooms and there never seemed to be a permanent solution.

I was prescribed antacids and sent on my way. The only piece of advice I was given was to avoid spicy food. This was the case until I returned to my first doctor who was more open-minded and aware of leaky gut!

If you've read my story, you'd know that in the space of 5 years, I was diagnosed with multiple autoimmune diseases and a bunch of food intolerances and allergies.

Thankfully, I dedicated myself to finding answers and after studying dozens of books, hundreds of articles and a collection of case studies, I learned exactly how intricate the human digestive system is and it's connection with food.

In today's article, we'll go over a list of 5 foods that are known to trigger or worsen acid reflux. This is going to be a hot post so don't feel afraid to burn those share buttons! (Wow, I truly suck at sounding witty)



The problem with Curry has less to do with spices and more to do with the hydrogenated vegetable oils contained within them.

These oils are incredibly damaging to the gut! I kid you not, a lot of spices actually contain loads of antioxidants and benefits. The true evil comes in the form of processed oils.

However, don't overlook dynamite spices like cayenne pepper. They tend to cause indigestion in some people.

For instance, if you're on the autoimmune paleo diet, the last thing you want to consume are pepper spices besides black pepper because they have been known to cause a flare up of symptoms, especially in those who suffer from arthritis.

Cut back on the chili powder while you're at it too! 



Processed meats alone are junk, right? Imagine combining processed meats with vegetable oil, you're in for an acidic ride!

As far as possible, try to avoid eating fried processed meat when you're suffering from acid reflux or recently recovered from a bout of gastritis.

They're difficult to digest, contain foreign particles and have resulted in a host of illnesses apart from acid reflux.

Opt for grass-fed meats. They're a better substitute for processed meats and often reduce the likelihood of damaging your gut.



I know how contradictory this seems, given that watermelon is loaded with water and has been shown to possess a host of natural benefits.

The problem with watermelon has less to do with the melon itself and more to do with peoples lack of portion control. Seriously, I get it because I'm guilty of overindulging in watermelon too! 

It's so delicious but when I eat too much, I notice my belly starts to bloat and I get some indigestion.

From what I understand, watermelon contains lycopene which can cause intestinal issues when consumed in abundance. Although lycopene is a phytochemical with a bunch of awesome benefits, some of us just react badly to it when consumed from tomatoes and even watermelon. Much like tomatoes, watermelon has a significant amount of lycopene!

Nowadays, if I've eaten anything potentially bad, I won't touch watermelon. I make sure my stomach is feeling healthy and I'll eat only a single slice at a time and never more than one slice within an hour.



You already know that Corn or maize meal has been drastically modified, right? It ain't what it used to be. Gone are the days when corn used to be a healthy addition to a meal. It truly saddens me how commerce and large companies have destroyed the makeup of corn and turned it into a cheap but dangerous vegetable.

I've seen some websites claiming that this is merely a myth but I call hogwash on their hogwash call. Myself and many others who suffer from digestive issues simply cannot stomach corn unless it is GMO-free!

On the other hand, Gmo-free and organic corn has quite a bit of beneficial properties and can make a viable addition to your diet.

If you ever find yourself reacting badly to popcorn or corn-based cereals, try to avoid or replace them with healthier alternatives.

Opt for organic corn kernels and air pop them as a treat! 



I know, I know, this one shocked me too! I'll tell you how I learned about this unfortunate side effect of peppermint.

Ever since I've become obsessed with gut health, my pantry has been stocked with all kinds of antioxidant rich teas and powders. When I came across peppermint tea, I had a mini meltdown because I'm ALSO obsessed with all things mint.

Excited to try it out, I brewed a cup of it and sat down at my desk to read. Within 20 minutes, I was blown up like a balloon!

I wasn't 100% it was the peppermint tea that caused it so I decided to try it one more time. And again, I blew up.

After doing some research, I discovered an article on EveryDayHealth that had the following to say:
According to the University of Maryland Medical Center, peppermint can actually relax the sphincter muscle which closes off the stomach from the esophagus. This can cause stomach acid to pour back into the esophagus and make heartburn or GERD worse.
It sucks but something we have to avoid stuff that causes us intestinal discomfort for a while. I certainly hope that someday my gut will be strong enough to process peppermint tea without any issues.



Acid reflux sucks but if you take preventative measures like reducing the abovementioned foods if they affect you, then dealing with reflux won't be such a common occurrence in your life.

I've done my best to reduce these foods but not altogether. It's all about moderation and smart eating. If you know that you're going to eat something that may trigger reflux, make sure to down a lot of green tea, apple cider vinegar, lemon water and/or bentonite clay before and after!

Also, avoid eating large oily meals at night and get some daily exercise. These lifestyle changes may be all you need to deal with acid reflux!

Oh, before you go, don't forget to smash those share buttons!

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In Blog Health

10 Detox Water Recipes For Weight Loss

If you're tired of settling for bland and boring drinks when losing weight, you'll be more than excited to learn about these delicious fruit infused detox water recipes!

Not only are they tasty but they come with an abundance of weight loss and digestive benefits that could drastically change the way you feel every single day.

Before we move on, allow me to share a bit of information regarding weight loss and water.

You see, water is known to remove fat cells from the body, discharge toxins, improve digestion, speed up your metabolism and reduce your appetite.


The problem with processed fruit juices and sodas is that they cause a spike in insulin which is known to hinder the bodies ability to burn fat.

Apart from the insulin spike caused by these drinks, a number of calories in most of these beverages are ridiculously high!

And you know that to lose weight, you have to consume fewer calories than the number of calories your body requires to maintain itself, right?

Needless to say, you can't afford to be drinking your calories and starving for the rest of the day. That's even more unhealthy!

Your safest best is water! Hands down!

Combine the benefits of organic fruits into the equation and what you end up with is a detox water that will clean out your system and burn those nasty fat cells. I call that a win-win situation.

10 Detox Water Recipes For Weight Loss

1. Blueberry And Orange Detox Water

image source: theworldyconfusion
Blueberries are by far one of the most antioxidant-rich fruits on the planet and they also happen to be extremely low on the glycemic index! What this means is that although they taste great, they don't have a lot of fructose thus preventing drastic spikes of insulin. Awesome!
2 Mandarin Oranges
Handful of Blueberries

2. Mango And Mint Water

image caption: Otto
In all honesty, I never really liked or hated mango, it was one of those fruits I really didn't care about. However, after trying this mango and mint combo during the last summer, I've been addicted to it! It has a distinct flavor that is hard to ignore and easy on the tongue.
1 Mango Diced
1 Stem Of Mint Leaves

3. Original Cucumber Water

image source: carrotplus
Summer is incomplete without the classic cucumber water that has stood the test of time. This simple combo is a refreshment that makes an appearance at almost all spas for it's soothing and relaxing properties. If you're suffering from any acid reflux, this is the perfect detox water to down.
1 Cucumber Sliced
500ml Sparkling Water

4. Strawberry, Mint And Lemon Detox Water

It's true, I'm a sucker for strawberries. My parents always remember this story of when I was in primary school and we visited the strawberry farm. I had an entire box of freshly picked strawberries to bring home but I ended up eating like 30 of them on the bus! By the time I got home, all that remained was a handful. Oops!
5 - 10 Strawberries Halved
1 Lemon Thinly Sliced
3 - 7 Mint Leaves

5. Blueberry And Lavender Detox Water

image source: Melissa's
All things lavender has seemed to become somewhat of a trend as of late and with good reason. It's a plant loaded with antioxidants and stress relieving properties! Oh, let's not overlook that natural aroma that some people absolutely love. In water, it mixes quite well with blueberries creating an oddball drink. This is definitely worth the try if you're interested in something exotic.
7 - 15 Blueberries
1 - 2 Lavender Flower

6. Lemon And Lime Detox Water

Another age old recipe is that of lemon and lime detox water. It's natural acids have the ability to reduce the effects of acid reflux and it also stimulates the metabolism when consumed on an empty stomach. People around the world swear by the beneficial properties of lemon and lime so it's definitely worth a drink every so often.
500ml - 750ml Sparkling Water
1 Lemon Sliced
1 Lime Sliced
2 - 3 Mint Leaves

7. Lime Cucumber Mint Water Detox Water

image source:EatingRichly
All things green are bound to make you feel clean, right? That's a cheesy rhyme I just came up with! I know, I know, I shouldn't quit my day job. This clean, mean and green detox water recipe is great for the gut and even bad breath.
1 Lime Thinly Sliced
1 Cucumber Sliced
5 - 8 Mint Leaves

8. Lemon & Cayenne Pepper Detox Water (Master Cleanse)

The Master Cleanse is a detox drink that has been around for quite some time and was popularized as a liquid diet for rapid weightloss. Though this drink does have a great cleansing effect and aids in speeding up the metabolism, in no way should it be the only thing you consume. Crazy ideas like that only result in injury, illness and a slow metabolism. If anything, add this into your daily diet, it will work well!
2 tbsp organic maple syrup
1/10 tsp cayenne pepper
2 tbsp organic lemon or lime juice
10 oz purified water

9. Watermelon And Strawberry Detox Water

image source: lovefromtheland
Watermelon is MOUTHWATERING! I can literally eat an entire watermelon on my own, it's seriously delicious and high in water content. Which is perhaps why it makes for such a fantastic beverage. 
5 - 10 Strawberries Sliced10 Mint Leaves
2 - 4 Cups Watermelon Sliced And Slightly Smashed

10. Raspberry Orange Detox Water

image source: realfoodwholelife
Last but certainly not least, we have a raspberry and orange combo that is rich in Vitamin C and tangy tasting heavenly juice. I prefer making this into a soda by adding sparkling water to the recipe! Who says soda has to be unhealthy! Give this one a try as soon as possible. 
5 - 10 Whole Raspberries
1 Orange Sliced In Halves
Sparkling Water (Optional)
Vitamin C Powder
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In Blog Diet Health

The Best Foods To Eat To Heal Your Gut

Quite recently, I found myself going through a comment section on Facebook regarding a gut related disease. What shocked me was the outrageous uninformed opinions by people who believe leaky gut is a figment of 'hippies' imagination.

I felt particularly offended by this because I've experienced the detrimental effects of gut permeability in my life and witnessed tremendous improvements in my autoimmune diseases when I transformed my lifestyle.

Most of the transformation that I talk about deals with gut health.

After all, it's responsible for breaking down and digesting food, a mechanism of the human body that simply cannot be overlooked. 

Many doctors are even of the opinion that more than 70% of the immune system is found in the gut. For people to be making haphazard and potentially dangerous remarks on health is something that scares me.

Whether you suffer from Crohn's disease or gluten sensitivity, you should avoid these horrendous comment sections because believe me when I say that most of what you read are from biased angry people. 

Ignore them.

Anyway, now that I've had the opportunity of getting that rant out of my gut (haha), let's actually talk about the gut. Why do we need to maintain good gut health? 

Well for one, you'll have terrific digestion and be way less likely to suffer from digestive issues. Secondly, the absorption of essential vitamins and nutrients requires a healthy gut. Thirdly, because a substantial amount of the immune system is located in the gut, maintaining its health inadvertently maintains immune function.

Unfortunately, total prevention of junk food and toxins isn't sustainable long term.

Trust me, I've tried but willpower only lasts for so long before the cravings become too overwhelming.

Plus, I'm sure you want to indulge yourself in the occasional cheat meal without fearing for your gut. 

So, with all that being said, let's talk about a list of foods that are not only non-damaging to the gut but actually help to repair and seal it. Sounds unbelievable, right? Guess what, it's true and these foods can truly aid in living a much healthier life. 

1. Bone Broth

Everyone's talking about bone broth these days and with good reason.

The potency of essential amino acids like L-glutamine found in a properly prepared serving of bone broth does wonders for healing and sealing the gut.

Ideally, you can drink as much bone broth every single day. What I suggest doing is preparing a huge amount in advance and storing it in your refrigerator. Throughout the week, warm it up and enjoy it before every meal.

You'll begin to feel a difference in no time!

2. Green Leafy Vegetables

Nothing can replace the wholesomeness and essential micronutrients found in fresh (preferably organic) green leafy vegetables.

They're rich in vitamins and contain many soil based organisms that replenish the gut.

We'll get into pre and probiotics in the next section but keep in mind that the healthy bacteria in your gut feed off the fiber from green leafy vegetables.

In my opinion, blending and juicing greens is a perfect way of creating a predigested drink that promotes the absorption of all the benefits in green leafy vegetables.

Spinach, Cabbage, Kale, Brussel Sprouts, Broccoli (leaves),watercress and so on. These are the green leafy vegetables that should be in your pantry all the time.


3. Pre&Probiotic Drinks

Healthy bacteria is responsible for fighting illnesses, breaking down food and protecting our body from harmful invaders. 

A massive problem arises when the number of good bacteria in the gut reduces making us susceptible to many illnesses and inflammatory diseases.

We know that during the digestive phase, not as many nutrients and minerals are absorbed into the body as compared to something that has been predigested like juiced vegetables.

One way of repopulating the bacteria in your gut is by consuming drinks that are rich in pre and probiotics like Kombucha, Beet Kvass, Apple Cider Vinegar, Kefir and Smoothies that are enriched with a probiotic capsule.

You don't have to consume any of these drinks in super large quantities to benefit from it. Just a serving a day is more than enough to help replenish the gut biome. Furthermore, they taste great when infused with fruits! 

4. Fermented Vegetables

While we're on the topic of good bacteria, another wonderful source of pre-probiotics and amino acids is fermented vegetables.

Back in the day, when most of us weren't conceived (lol), people used to store vegetables like pickles in jars and store it in the cellar for winter. These stored vegetables would ferment and when consumed, they would aid in repairing the gut and fighting off potential illnesses.

Since then, most of us have resorted to buying canned and processed foods that lack these great fermented qualities and have sacrificed healthy ingredients for preservatives that wreak havoc in the gut.

If you're on a leaky gut protocol, it is essential for you to be eating fermented vegetables on a daily basis.

Most vegetables like cabbage, carrots, beetroots, cauliflower and a bunch more are perfect for fermentation and taste great with most foods!

All you need is water, a jar, some salt or a starter culture (speeds up the fermentation process and increases the number of bacteria) and veggies. Mix everything together, make sure all your vegetables are submerged, close the container and allow it to ferment in a warm place for about 7 - 10 days.

When done, remove the water and store in your refrigerator for up to 6 months! 

5. Turmeric

I know! I know! Turmeric isn't a food, it's a spice. But, I'm in love with turmeric for it's anti-inflammatory, antibacterial and antifungal properties.

You can check out this article I wrote a while ago about the benefits of consuming turmeric on a daily basis. 

Just to list a few,

  1. It's fantastic for skin health, 
  2. an awesome addition to your treatment plan for autoimmune diseases,
  3. soothes the gut, 
  4. fights infections and,
  5. balances your hormones.

It really is amazing.

You can add it to your food, take it in pill form, brew it as a tea or add it to your smoothies. The choice is up to you. But, be sure to include this miraculous herb in your gut healing protocol.


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In Blog Health

The Top 3 Antioxidant Rich Foods I Consume Every Day

I hate what has become of our food supply. Huge corporations control the world and foods that were once considered healthy have been modified and infected with harmful pesticides making them ridiculously unhealthy for consumption.

Take a look at the rising number of people suffering from wheat and gluten problems (Me being one of those people).

The truth of the matter is that we have a responsibility of taking control of our health and that starts by simply balancing off the amount of bad food with good antioxidant rich food.

I can only hope that in the near future, the price or organic foods will reduce and I pray to God that my hopes are not a pipe dream. With that horrible introduction coming to an end, let's quickly move onto my list of top 3 anti-oxidant foods I consume every day that you should too.

But first, why are antioxidants important? 
They fight and kill those harmful toxins we are exposed to from foods, chemicals and pollution. Not only do antioxidants help our immune systems but they fight free radicals which are known to induce rapid aging.
So, if you're looking to improve your overall health, improve the quality of your skin, fight aging and feel fantastic, you should make antioxidant foods an obligatory part of your diet.

The Top 3 Antioxidant Rich Foods I Consume Every Day

1. Dark Chocolate
I bet you didn't think chocolate would make this list, let alone be the first! But, believe me when I tell you that dark chocolate is loaded with antioxidants. Here's the catch though, none of those chocolates you find in stores are actually healthy.

What you're looking for is pure dark chocolate without any of the added preservatives or high fructose corn syrup. Also, beware of chocolates that have refined oils and soya lectin in it. These ingredients will wreak havoc in your body and defeat the purpose of eating dark chocolate.

Eating dark chocolate has been shown to fight free radicals, potentially prevent cancer, improve the condition of your heart and improves brain function.

You can head over to any health or organic store and pick up a few bars of dark chocolate for those cold nights in front of the TV.

Alternately, pick up some cacao nibs and snack on them through the day.

2. Blueberries (Basically All Berries)
My life would be incomplete without this superfood. Known for its high level of antioxidants, blueberries are the perfect addition to your daily diet without causing any major spikes in sugar levels.

It's true! Although blueberries are sweet and flavorful, they're pretty low on the glycemic index making them practically perfect for most people.

Blueberries are low in calories, packed with nutrients and vitamins such as Manganese Vitamin K and Vitamin C. They contain a large dosage of an antioxidant called flavonoids, reduces DNA damage, may help prevent heart disease and even improve brain function.

It's a knockout!

You can munch on blueberries as a snack, add them to your breakfast cereals, add them into smoothies and or salads. They're delicious, even kids think so!

If you can't get your hands on blueberries, feel free to pick up some mulberries, raspberries or even strawberries!

They all have antioxidants and are great for your health.

3. Kale, Spinach And Cabbage (Green Leafy Vegetables)
Ah! We finally get to that portion of the post that you've probably tried to avoid for as long as you can. Alas, we're about to talk about green leafy vegetables.

I'll be the first to admit that they aren't the tastiest thing on the planet. If anything, far from it but they are so essential to your health that there shouldn't even be a discussion of whether or not you should be eating them.

You have to! There's no way around it.

But, once you do and stick to it for long enough, the benefits and overall health improvements completely outweigh the only negative which happens to be the earthy taste.

Here's a trick, when making a huge green salad, slice or dice apples and massage them into your salad. Allow it to rest for about 10 minutes! Afterward, I guarantee that all those kale leaves will taste sweet and completely satisfying.

Alternately, juice or blend your green leafy vegetables with an apple and blueberries. It should neutralize the taste making it easier for you to get your daily dose of green leafy vegetables without much of a hassle.

Personally, I prefer to make smoothies because of the digestive benefits and amount of time saved. Oh yeah, before I forget, let me just remind you that dark green leafy vegetables are rich in chlorophyll. Essentially, it is responsible for the absorption of light from the mighty bright sun.

Chlorophyll possesses a distinctly powerful antioxidant ability that has also been shown to improve arthritic conditions, improve digestion, slow down aging, kill bad microbes, improve immunity and balance the acid-alkali ratio in your body.

Don't waste any more time, go eat your greens!

Before you leave, quickly share this article and let me know what's your favorite antioxidant rich food in the comment section!

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