Healthy Living Decoded

Healthy Living Decoded Where people come to skip the diet fads and build a foundation for long term health.

Do you want to get healthy but don't know where to start? Look no further! The new Healthy Living Decoded guide is out n...
03/18/2023

Do you want to get healthy but don't know where to start? Look no further! The new Healthy Living Decoded guide is out now!

Getting healthy doesn’t have to be complicated. This easy to follow guide will give you a foundation for reclaiming your health, refreshing your energy, improving your immune system, and more.

In this book, you will learn:

-What types of foods to eat for optimal nutrient intake
-Why protein, carbohydrates and healthy fats are all important
-Food recommendations for meat eaters and plant-based diets
-How to optimize your digestion
-A list of essential supplements to boost your health
-Tips on exercise, sleep and stress reduction

This guide skips the diet fads and gives you a long-term, sustainable road map to health. It also gives you the freedom to still enjoy your favourite comfort foods here and there, because balance is key.

If you want to take control of your health once and for all, click the link and hit the buy button! Digital and paperback copies available.

https://www.amazon.ca/Healthy-Living-Decoded-Nutrition-Lifestyle/dp/B0BYBC23BP/ref=sr_1_1?crid=S69LVG19BL3Q&keywords=healthy+living+decoded&qid=1679166759&sprefix=healthy+living+decoded%2Caps%2C180&sr=8-1

You’re probably most familiar with oats in the context of a food source, but did you know they're traditionally used to ...
07/21/2021

You’re probably most familiar with oats in the context of a food source, but did you know they're traditionally used to relieve stress and anxiety? That’s why I’ve included oatstraw in the Relax blend of my new tea brand

One study shows that Avena Sativa (oats) can "...modulate the physiological response to a stressor". Having something that can help your body cope with stress is necessary in modern society, and good ol’ fashioned oats can help! Link for that study is in the comments 👇

It’s always fascinating to learn about something we take for granted and how it can enrich our lives.

Stay sharp 🧠

Have you tried Passionflower? It’s one of the herbs in the Sleep blend of my new tea brand It has been used for centurie...
07/02/2021

Have you tried Passionflower? It’s one of the herbs in the Sleep blend of my new tea brand

It has been used for centuries for its sedative effects and it has withstood the test of time.

A randomized, double-blind placebo-controlled study looked at using passionflower as a treatment for people with insomnia. It states, "Total sleep time (TST) was significantly increased in the Passionflower group compared with placebo…” It goes on to say, "Sleep efficiency and wake after sleep onset (WASO) significantly improved after 2 weeks in the Passionflower group... The current study demonstrated the positive effects of Passionflower on objective sleep parameters including TST on polysomnography in adults with insomnia disorder."

The short version = passionflower helps you get more sleep and a better quality rest. You can find the link for that study in the comments.

Herbs have been used for thousands of years for their benefits. Let’s not forget how powerful they can be.

Stay sharp 🧠

It’s estimated that we can reduce the number of people suffering from dementia by at least 60% just from improving diet ...
05/07/2021

It’s estimated that we can reduce the number of people suffering from dementia by at least 60% just from improving diet and lifestyle 🤯

Think of how much pressure that would alleviate from our healthcare system and more importantly, how many lives it would impact. People who were on the road to losing themselves would no longer hold that fate, and their loved ones wouldn’t have to watch it happen.

Chronically elevated blood sugar is a top risk factor for dementia. The Maastricht Aging Study shows that people with type 2 diabetes had a 300% decline in information processing compared to non-diabetics. That’s a staggering number, but it doesn’t have to be your fate. Type 2 diabetes is reversible, that’s a fact.

Your brain is your most important organ in my opinion. It’s great if you have a body that’s capable of letting you live until 100, but you need to have a healthy brain to let you experience it.

Stay sharp 🧠

Circling back to this drool worthy green juice/smoothie recipe from the website. Don’t you love it when you rediscover ...
05/06/2021

Circling back to this drool worthy green juice/smoothie recipe from the website. Don’t you love it when you rediscover something? 🙌

The recipe is called Ginger Greens Juice and it’s a great way to kickstart your day 😁 I leave the fibre in as it’s great for keeping your gut microbiome in top form!

The ingredients are kale, cucumber, celery, apples and fresh ginger. All of those vibrant veggies (and fruit) are great sources of vitamin A, K, C, manganese, B1, B2, B3, B6, B9, calcium, copper, magnesium, potassium, iron, phosphorus and antioxidants. That alone is reason enough to try it.

The fresh ginger is anti-inflammatory, aids in digestion, and improves blood flow which acts as a driver for nutrients, which is good news for your brain! The veggies will also increase nitric oxide levels, which increases blood flow to the neocortex, improving cognitive function 🧠

If you’re looking for a pick-me-up, give this refreshing recipe a try and you’ll be glad you did 😃

Stay sharp 🧠

This is a perfect example of neuroplasticity in action. Your brain will actually change its physical structure to make a...
05/04/2021

This is a perfect example of neuroplasticity in action. Your brain will actually change its physical structure to make an action easier and more efficient.

The term for this is called long-term potentiation, which is the strengthening of neural connections in your brain based on patterns of activity. In other words, neurons that fire together wire together.

A lot of people talk about how long it takes to form a new habit. 30 days, 60 days, 90 days - but the time frame isn't as important as how often you take action. The key is frequency and consistency. Sure, you can set a time frame of 30 days to change a habit, but if you only take action on 15 of those days, chances are it isn’t going to stick and you’ll convince yourself you can’t do it.

You don’t have to live with your current habits. You can literally change the physical structure of your brain. All it takes is frequency and determination.

You’re only ever one decision away from a different life. Choose your habits wisely.

Stay sharp 🧠

Flashback to my short hair and no beard days. Kind of makes me want to get a haircut and shave 🤔Have a great Friday and ...
04/30/2021

Flashback to my short hair and no beard days. Kind of makes me want to get a haircut and shave 🤔

Have a great Friday and stay sharp! 🧠

When it comes to the phrase “use it or lose it”, your brain is at the top of the list 🧠The good news is there are many w...
04/29/2021

When it comes to the phrase “use it or lose it”, your brain is at the top of the list 🧠

The good news is there are many ways to keep your brain stimulated and active! Reading, puzzles, crosswords, learning something new, playing an instrument, being creative. Do something you like and have fun 🥳

Here’s a cool nugget: reading fiction improves your ability to put yourself in someone else’s shoes and causes you to use your imagination in a similar way to athletes visualizing their sport. This type of visualization results in a phenomenon known as grounded cognition, which causes neurons in your brain to fire without actually doing a physical act. For example, just thinking about walking can cause neurons in your brain to fire that are associated with the physical act of walking. Turns out engrossing yourself in a good novel can do the same thing 📚

As Michio Kaku once said, “The human brain has 100 billion neurons, each neuron connected to 10,000 other neurons. Sitting on your shoulders is the most complicated object in the universe.”

As complex as your brain is, doing something simple like reading or painting will keep your brain happy and healthy 😁

Stay sharp 🧠

Who else is ready for berry season to get here? 🙋‍♂️ It can’t come soon enough! 🤤In a recent post I talked about the ben...
04/27/2021

Who else is ready for berry season to get here? 🙋‍♂️ It can’t come soon enough! 🤤

In a recent post I talked about the benefits of the mineral manganese. Since raspberries are my fav and contain a high amount of manganese, I’ll continue the trend!

You might not hear much about manganese, but it plays many important roles in your body. It helps with blood sugar regulation and is a key player in the metabolism and absorption of nutrients.

It’s role in the antioxidant realm is very important as it helps the function of the powerful antioxidant superoxide dismutase (SOD), which helps protect against free radicals that can damage brain cells 🧠

It can also improve your brain function by binding to neurotransmitters and stimulating faster and more efficient movement of electrical impulses throughout your body.

Manganese is one of the unsung heroes of the nutrition world 🦸‍♂️ It may not be as sexy as vitamin C or Omega-3, but it does just as much to keep you healthy. When berry season is finally here, do yourself a favour - get some raspberries and chow down!

Stay sharp 🧠

When we’re feeling down or irritated, we often look to external factors to figure out why we’re feeling this way. But in...
04/23/2021

When we’re feeling down or irritated, we often look to external factors to figure out why we’re feeling this way. But in some cases, maybe it’s not something external affecting your mood, but something within you - your brain to be specific.

Neurotransmitters like dopamine and serotonin play such an important role in our mental state, but your brain can’t utilize them if it’s receptors aren’t functioning properly. We all have those days where we feel sad for no reason, but what if there actually was a reason that we just aren’t aware of? Maybe you just need more Omega-3!

If you’re feeling motivated to up your Omega-3 intake, here are some things to keep in mind:

Plant sourced Omega-3 (land plants to be specific 🌱) is not the same as animal sourced Omega-3 (cold-water fish 🐟)) although they are often marketed as the same thing. This is an important difference, because plant sourced Omega-3 has no impact on your brain 🧠

If you’re planning on adding more Omega-3 to your diet, the best place to start is eating wild caught salmon a few times per week and filling the gaps with a high quality Omega-3 fish oil supplement.

If your diet is plant based, don’t worry, I’ve got you covered 😉 Seaweed and algae have the same type of Omega-3 found in fish! That gives you the option of eating ALOT of seaweed salads every week, or getting a high quality seaweed (or algae) derived Omega-3 supplement. Just make sure the supplements you get are from a reputable brand known for purity. There’s a lot of snake oil out there these days 😐 🐍

Add some Omega-3 to your daily routine. Things might just seem a little sunnier 🌞

Stay sharp 🧠

Good ‘ol Avena Sativa 🙂 Or as we commonly refer to them, oats! These are steel cut oats to be exact.One of the great thi...
04/22/2021

Good ‘ol Avena Sativa 🙂 Or as we commonly refer to them, oats! These are steel cut oats to be exact.

One of the great things about oats is that they contain a lot of soluble fibre, which slows the digestion of the carbohydrates they contain. This helps regulate blood sugar and provides a consistent level of energy and fuel for your brain. Regulating blood sugar is important, because chronically elevated blood sugar is a top risk factor for cognitive decline 🧠

Oats also contain a lot of manganese - like, a LOT of manganese. This mineral is a powerful antioxidant, and as we know, oxidative stress causes cellular damage. If you’re looking for an easy way to keep your brain in good shape, eat some oats and get a good dose of manganese. It will help protect your brain cells, and healthy brain cells means quicker and clearer thinking.

I know there are a lot of anti-grain opinions out there these days, but I think it’s important to take a calculated approach to what grains you include in your diet. In my opinion, oats are a healthy carbohydrate that pack a major nutritional punch with high levels of iron, magnesium, phosphorus, manganese, zinc, copper, potassium, B1, B5, B9 and fibre. They’re even tolerated by most people with gluten intolerances.

My favourite way to eat oats is to blend them up in a smoothie! Quick and easy 🥛

Stay sharp 🧠

Those three words should be a guiding light in your life at all times. If you want to try something new, start a busines...
04/19/2021

Those three words should be a guiding light in your life at all times. If you want to try something new, start a business, go back to school - do it. Brave people still get scared. The difference is they keep going when the fear kicks in.

What’s the worst that can happen? The thing you try doesn’t work out. Ok, move on. At least you tried. But think about the best that can happen. Being courageous can change your life, and you’re only ever one decision away from a completely different path.

On a scale of 1-10, the worst case scenario will probably be a 4 at most. You can always recover from something that doesn’t work out. But the best case scenario can be a 9 or 10.

You get one chance at this life. Remember that when your brain is telling you to stay in your comfort zone. When you’re 80 years old looking back on your life, are you going to fondly think of all the excitement and adventures you had? Or are you going to look back with regret?

Push past the fear. The magic happens outside of your comfort zone. It’s not as scary as you might think.

Stay sharp 🧠

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