Why Everyone on the Keto Diet Should Consider Magnesium Supplementation
You just started a keto diet, and you’re feeling a way that can only be described as somewhere between “a tad under the weather” and “circling the drain into darkness,” – anyone who has forced their body into a state of ketosis knows the feelings, the “keto flu,” heart arrhythmias, low blood pressure, dizziness, mood swings, cramps, and a general feeling of “malaise” – discomfort or uneasiness. What most people doing keto don’t know is what they’re really suffering from isn’t some arcane and untreatable “carb addiction,” and that they shouldn’t assume the effects fade as they “detox,” but what these symptoms really are a simple magnesium deficiency, and can be treated easily with a magnesium supplement.
What does Magnesium For Keto do and why do I need it?
Magnesium’s exact role in the body is myriad, from energy production and DNA and RNA synthesis to transporting calcium and potassium ions across cell membranes, helping our nerves to transmit their impulses. More efficient impulses mean better muscle contraction and relaxation and a more regular pulse rhythm. The daily recommended intake for magnesium is 300-400 milligrams a day, but factors affecting it include gender, activity level, and weight, with heavier men needing slightly more.
Magnesium supplementation is ideal for folks on the ketogenic diet because an easy source of the mineral is found in starchy carbohydrates, like beans, whole grains, and bananas, all of which are off the table for those on the diet.
How to Choose the Right Magnesium For Keto Supplement
Here is where things get a little more interesting and a bit more personal, down to your needs as an individual. The tricky thing about magnesium is that it never comes unbound, it needs to be hooked on to another molecule to stabilize it for supplementation, unfortunately swallowing whole chunks of raw magnesium ore is not a possibility in this reality, though it would admittedly simplify things a fair bit. This is where the matter of supplementation gets tricky – you can pick up any $3 bottle from your local Megamart, but depending on what it is bound to, you may not be getting everything you’re paying for. When the compound it’s bound to is less bioavailable than other types of supplements, you’re not getting the nutrition your body needs.
What Type of Supplement Do I Pick?
This all depends on which flavor of the keto flu you have.
If you’re suffering from excessive muscle pain, try magnesium glycinate, which is one of the most bioavailable forms, or a topically applied solution, such as a spray or cream onto the irritated tissue, or magnesium-infused Epsom salt bath.
If you’re experiencing digestive issues, such as constipation or low acid production, magnesium chloride, and magnesium citrate may be right for you. The “chloride” part of magnesium chloride can be repurposed into stomach acid. Citrate is known to be a mild laxative, as well as much cheaper than other forms.
For other symptoms, such as fatigue, arrhythmia, and brain fog, magnesium malate or taurate would be ideal. Malate is an acid that can be used in the Krebs cycle, and if any of us remember biochemistry, that is an important part of supplying energy to your body. Magnesium taurate packs a double punch, helping ease cognition and aid in cardiovascular health.
Being on a diet shouldn’t mean that you can’t enjoy your favorite types of cuisine. Even if you are on the infamous keto diet, a modified keto diet can allow you to incorporate Japanese food into your meals without a problem. Here is some of the best keto-friendly Japanese food!
Things to Avoid When Having Keto Friendly Japanese Food
Nori rolls (sushi rolls) and nigiri sushi are options you should avoid during your next visit to a Japanese restaurant due to the excessive use of rice and other high-carb foods, especially if you choose tempura nori rolls which also incorporate high-carb batter. Generally, white rice will be one of the biggest sources of carbs in Japanese cuisine, so avoiding it in your main dishes is a good way to go.
Things to Eat in Moderation
As mentioned before, it is important to eat rice in moderation, whether it be as a side or as an ingredient in one of your dishes. If you limit your total rice to one tablespoon, you should be able to maintain your state of ketosis successfully.
Edamame is another favorite to eat in moderation. Half a cup of edamame has around 9g of carbs, making it possible to eat only if it is the sole source of carbs for your meal. Similarly, seaweed salad ends up being around 10g per serving after the addition of ingredients like soy sauce, sugar, sesame oil, and others. Both of these dishes can be eaten as long as you are aware of how many carbs they actually contain!
Though we’ve mentioned plenty of things to avoid at this point, it is also important to know which foods to deliberately choose. Sashimi and miso soup are two popular options that you will find at most Japanese cuisine locations, and both will only run you around 5g of carbs. A great deal of vegetables are also served with Japanese cuisine, and as long as you avoid tempura, they are a great source of nutrients on a keto diet. Many vegetables are available pickled, adding for interesting variety to your meal and making for a great new way to experience food you already love.
Substitutions For Keto Friendly Japanese Food
If you find yourself a little frustrated by the foods you need to avoid or eat in moderation, let’s take a look at some common substitutions that will fit into your modified keto diet. If you replace your edamame with pickled vegetables, you will have a similar experience with fewer carbs. Replacing fried vegetables with steamed vegetables is a pretty direct and easy way to hit a lower carb count. Broiled fish with soy or ginger sauce is an excellent substitute for shrimp tempura and keeps you away from fried batter. Grilled squid can be a tasty replacement for any seafood noodle dishes and even has a similar consistency. Lastly, if you’re a fan of beef teriyaki, Negamaki is a lower-carb substitute that consists of green onions wrapped in thin slices of beef.
Don’t let your diet ruin your dining experiences. Get the best of both worlds by making healthier choices in any cuisine, including your favorite Japanese meals.
Dieting shouldn’t mean that you don’t get to enjoy any delicious food, even if that diet is intense and strict like keto. As a matter of fact, many Thai curry recipes present great ways to eat healthy, low-carb meals while still getting that savory, rich taste you love. Thai Green Curry is a particularly great option because there are many different variations to make it match your taste perfectly, including both vegan and non-vegan options to make sure you balance out the amount of protein you take in while on a diet like keto.
Ingredients For Keto Thai Curry:
Directions For Keto Thai Curry:
As you can see, great meals can still be a part of your dining and cooking experience, regardless of your dietary restrictions. Thai Green Curry makes for a great shared meal as well since it is both delicious and healthy, allowing all kinds of diets to include it. Enjoy!
It’s the sweet-smoky smell of ribs on a summer day, drifting up from the patio grill. It’s the deep brown hue of a spicy marinade for moist shredded beef. BBQ sauce provides the flavorful base for many popular American dishes; unfortunately, many favorite American foods (like ribs and beef) are not cruelty-free. While those choosing a plant-based diet can use BBQ sauce as a condiment in derivative dishes, the question remains: is BBQ sauce truly vegan?
Many unexpected American “favorite foods” are not 100% vegan. Marshmallows, jam, gummies, and Jell-O all use gelatin (animal collagen). Non-dairy creamer and cheese still contain types of casein, a product of milk. Cola and some coffee syrups are dyed with crushed beetles. Committing to a vegan diet involves significant research, to ensure no animal byproducts are accidentally ingested.
In this article, we’ll explore the history and making of BBQ sauce. We’ll look at common ingredients, including which to avoid. Finally, we’ll touch on the best BBQ sauce brands for vegans. Is BBQ sauce vegan? Not always – but it can be.
The History of BBQ Sauce
The origins of BBQ sauce are somewhat unknown. Regardless of who coined the term “BBQ sauce” to describe the sweet, salty, spicy tomato condiment, these flavors have been enjoyed around the world for centuries. Some date the birth of BBQ sauce-type condiments as far back as 2000 or more years ago.
A few scholars theorize that modern-day BBQ sauce came from a recipe created by the early American colonists; however, as the first BBQ sauce recipes didn’t appear until later, others believe our modern sauce was invented close to the end of the 19th century. BBQ sauce is similar to some regional sauces in Africa, leading some to believe the recipe was introduced in America by Southern slaves in the 1800s.
Regardless, the first written recipe for “barbeque sauce” dates to the United States in the early 1900s, and calls for a significant amount of butter – so, the sauce’s American origins weren’t vegan. Today, however, there are countless BBQ sauce brands and varieties, worldwide BBQ competitions, BBQ reality TV shows, and more. Is today’s BBQ sauce vegan?
Is BBQ Sauce Made With Animal Byproducts?
A common vegan pitfall, especially for those new to a plant-based lifestyle, is forgetting to research the processing of a food. White sugar lists only “sugar” as its ingredients, it is often processed with animal bone char for coloring. Guinness beers are technically “vegan,” but the company processes their beer with fishing by-products. If you’re concerned about animal welfare, it’s crucial to investigate the processes behind the manufacturing of your favorite foods before deciding to keep them in your diet.
BBQ sauce itself, thankfully, does not use “hidden” animal byproducts in its processing. However, the ingredients that make up BBQ sauce may have involved non-plant-based manufacturing methods. We break down these ingredients in the next section.
Non-Vegan Ingredients in BBQ Sauce
BBQ sauce’s main flavors come from tomato, vinegar, and sugar, but the additional flavors in BBQ sauce are as varied as the companies producing them. Below, we’ve listed some of the pitfalls of these main ingredients, as well as other flavors:
We mentioned the animal byproducts involved in sugar processing, but it’s worth mentioning again: white sugar is colored with bone char. Very few BBQ sauces use white sugar in their ingredients, but those that do should be avoided.
If the type of sugar used isn’t specified, you may need to contact the company to find out.
Vinegar, surprisingly, is not always vegan. There are many reasons vinegar could include non-plant ingredients:
Not all mainstream brands are vegan. Heinz brand products, for example, do not use vegan vinegar.
To ensure your BBQ sauce is made with vegan-safe vinegar, look for sauces produced with apple cider vinegar or email your favorite brands and check.
Honey is a popular BBQ sauce sweetener. It adds flavor and dimension, but sacrifices bees’ hard work in the process. Avoiding honey is easy – just check the label. Most honey-flavored BBQ sauces are titled “Honey BBQ” or something similar, and all will have honey listed in the ingredients.
Yes, anchovies are used as flavoring for many BBQ sauces. Anchovies give the sauce fullness and contribute to its salty flavor. There are many plants that can contribute to the “umami” flavor of BBQ sauce, so avoiding anchovies doesn’t mean giving up the best sauces. Additionally, unlike white sugar and non-vegan vinegar, this ingredient is easy to identify and avoid.
Beef and chicken broths can add flavors impossible to mimic with vegan-friendly options. Sadly, this means they’re included in many seemingly-vegan BBQ sauces. Brands aren’t required to label broth on every container – they can categorize it under “natural flavors.” If you see “natural flavors” on a BBQ sauce container, call or email the brand before purchasing.
Vegan BBQ Sauce Brands
As we mentioned above, it can be tricky to find a BBQ sauce that is truly vegan. The brands below currently sell BBQ flavors that are mostly- or completely vegan (no honey, anchovies, or other obvious animal products):
You can always call or email a company to learn more about their manufacturing methods and ingredients. If you’re still concerned, try making your own: many websites offer simple 2-4 ingredient BBQ sauce recipes for homemade sauce. You can easily use apple cider vinegar and raw sugar in your own homemade sauce (if you’re concerned about those ingredients).
Is BBQ sauce vegan? Sometimes. With a little research, it’s possible to find or create a sweet, smoky, guilt-free BBQ marinade.
How You Can Experience The Health Benefits of Purple Carrots
When it comes to nutrition, a good philosophy to keep in mind is, somewhat ironically, is “Taste the Rainbow.” This is not, as one might expect on first reading, a free pass to stuff your face with bits of artificial dye and processed sugars. What it should do is serve as a reminder that when selecting what will power you through your day, variety is better. With a more diverse – and colorful – diet, comes the assurance that you will surely be getting all the nutrients you need to keep yourself functioning.
There is something to be said for the color of a vegetable; naturally occurring colors are indicative of high concentrations of antioxidants, carotenoids, flavonoids, and other complicated-sounding compounds that bring along with their cumbersome names a myriad of health benefits.
Purple Carrots Health Benefits For Everyone
This brings us to one vegetable, fit for a king not only because of its hue but because of nutritional content, the regal purple carrot. The flesh of purple carrots stems from the reserves of anthocyanin and lutein present in its flesh, shown to be more antioxidant-rich than some vitamin E analogs. Although they’re something of a rare sight now, purple carrots, much like monarchy, were once the norm, until orange carrots stole the crown from them when they were created by Dutch farmers in the 17th century. While the humble orange carrot is loved by all, compared to purple carrots, there’s no contest.
How Purple Carrots Health Benefits can Help You
Anthocyanin, as we’ve discussed, is a nutritional powerhouse. “How exactly?” You may ask, to which I respond “How much time you got?”
Cancer killers: Antioxidants are known to be able to fight off free radicals, which are a contributor to the growth of cancer cells. Research from the Department of Nutrition and Food Science at the University of Maryland corroborates this, showing both anthocyanin and lutein to be effective at inhibiting colon cancer cells, helpful for those of us who like to much down on a slice of salami or rasher of bacon every now and again.
Combats Inflammation: Inflammation is sometimes referred to as “root of all disease,” as high levels of chronic inflammation are sometimes linked to more incidents of chronic diseases, and less dramatically, the cause of many an aching joint. This is also a place where purple carrots shine, as they have been known to curb inflammation, with some belief that these carrots have more power than aspirin.
Drop the glasses: Both lutein – sometimes called “the eye vitamin,” and anthocyanin have shown to be able to sharpen your vision. They can improve night vision, and retinal circulation in the capillaries, which can help stave off macular degeneration and reduces the risk of retinopathy, cataracts, and retinitis pigmentosa – a breakdown of the retina.
Improve circulation: The most pathological problem in America as is is heart disease and is one more thing purple carrots can help. More meticulous readers will note that they increase circulation in the eye, and this benefit isn’t localized. Purple carrots can increase overall circulation, keeping your cells appropriately supplied and your heart and vessels healthy and happy. Purple carrots also help dissipate unsightly varicose veins by neutralizing enzymes that eliminate connective tissue and repairing vessel walls.
Add purple carrots to your diet, and experience the health benefits for yourself!
Thai food often involves a number of great protein-rich recipes. One particularly popular dish is Thai Pad Basil Pork (or if pork isn’t your thing, chicken, beef, shrimp or tofu). Also known by names like Pad Krapao, Thai Stir-Fry Pork and simply Thai Basil Pork, there are many variations to this dish, so feel free to add, subtract or substitute things to your specific taste. Here is one particularly delicious recipe for Thai Pad Basil Pork!
Ingredients For Thai Pad Basil Pork:
Directions For Thai Pad Basil Pork:
Thai Pad Basil is a tasty, simple and nutritious Thai favorite. Feel free to experiment with different variations until you find your favorite, or just to mix things up with the same base recipe. Don’t forget to share with friends and loved ones, and maybe even try to spice up the already fantastic recipe with some unique and tasty ideas of your own!
If you love Thai food, chances are, you know and love curry. Full of flavor and aroma, Thai curries are almost impossible to resist. Thai Crab Curry, also known as Boo Paht Pong Karee, is unique to Thai cuisine and is a must-try recipe for all curry enthusiasts. It requires some basic and some unusual ingredients, but pretty much everything can be found in an Asian market if you aren’t sure where to look. There are many variations of this dish (though coconut milk is one ingredient that you absolutely cannot substitute for best results), but here is one recipe for you to try out for your next dinner!
Ingredients For Thai Crab Curry Recipe:
Instructions For Thai Crab Curry Recipe:
If you feel confident with the recipe and want to try a couple of variations, add 1 tsp. of shrimp paste to the mixture in Step 1 as well as 2 tbsp. of fish sauce and 3-4 lemon or lime leaves to Step 3. Also feel free to experiment with other seafood like swordfish to add body to the dish if you are feeling particularly bold. Feel free to add a little more or less of other ingredients like salt and black pepper to taste.
Hopefully, your attempt at Thai Crab Curry transports you to Thailand for an evening, at least in terms of taste. Enjoy a healthy and aromatic meal that will really spice up your dining experience. Make sure to share with friends and family and to maybe even add the recipe to your next dinner party!
When people think of Thai food, they tend to think of the many delicious and spicy curries and soups Thailand is known for. Some Thai recipes, however, lean more on the sweet dessert side. Bua Loy, which translates to “floating lotus,” is one of these recipes. It is a creamy dessert soup made up of coconut milk as a base and delicious flavored rice balls.
Ingredients for Bua Loy Recipe:
* Flavors could include pandan juice, beet juice, pumpkin, taro, mashed sweet potatoes or squash
Sweet Coconut Milk
Directions For Bua Loy Recipe:
Bua Loy is a great and easy dish to enjoy for casual meals with friends or special occasions. Feel free to make the dish seasonal by focusing on pumpkin flavors for autumn and make for a wonderful and unique holiday party. Even though the recipe is delicious, don’t forget to share with friends and loved ones!
Too often in our busy lives, we have to work through our physical pain. Tailbone pain is not fun, and countless trips to the doctor for pain mitigation is even less fun. Luckily, there are many ways to treat tailbone pain at home, with some simple home remedies. Injury to the tailbone, or coccyx, can happen by falling, during childbirth, during physical activities, or repetitive strain on the area. These injuries can lead to bruising, a fracture, or even a dislocation, which are all very painful to heal. The symptoms of a tailbone injury can affect everyday life by causing pain while sitting, lying down, during sexual intercourse and bowel movements, along with general discomfort. Here are some tailbone pain home remedies that will help soothe your discomfort, and will help you get back to leading a comfortable life all in the privacy of your own home.
Avoid Sitting for Long Periods of Time
Sitting puts a lot of weight and strain on your tailbone area, so avoid sitting for long periods of time. Consider using a standing desk at work, and staying up on your feet whenever possible. When you must be seated, try sitting on cushioned surfaces and leaning forward to decrease the weight on your tailbone. Doughnut cushions can work wonders for the pain, which lifts your buttocks up off of the seat, and relieves pressure on your tailbone.
Treat Tailbone Pain at Home Apply Ice and Heat
If the injury is recent, it is good to ice your injured area for 15-20 minutes four times a day. This may seem like a lot, but it can significantly help manage swelling as well as pain. Applying a hot water bottle or heating pad to your tailbone area can also help decrease inflammation and will relieve pain. This is one of the most common ways to treat tailbone pain at home.
Hot Epsom Salt Bath
A hot Epsom salt bath is easy to do and does wonders for managing tailbone pain at home. You can find Epsom salt at most pharmacies or grocery stores by the pain relief or laxative sections, and it’s generally very affordable. Epsom salt is not actually like salt we use to cook but is a different naturally occurring chemical compound.
Dissolve two cups of Epsom salt into a hot bath, and soak for however long you want, but at least twelve minutes, and relax. The hot water and Epsom salt work to relax your muscles and joints around your tailbone area, and will seriously alleviate pain.
CBD Salves and Oils
CBD is a chemical extracted from cannabis that has no psychoactive properties but delivers many other benefits to the body. It is legal in thirty states to use CBD, and you can usually find it in health food stores. CBD has been proven to treat anything from pain to anxiety, and it’s super easy and safe to use.
CBD comes in a few different forms, the most common being oils and salves. In order for CBD to be the most effective it has to be taken every day for a long period of time. One of the easiest ways to do this is by taking a gel capsule or tincture every day. It is not possible to overdose from CBD, so it’s okay to experiment with different dosages and types of oils.
CBD infused creams and salves can offer great topical pain relief, and work especially well when paired with an oil or tincture. The CBD penetrates deep into the skin and helps with inflammation and pain. Relief goes into effect around 15 minutes after applying and can last up to several hours. CBD is a great alternative for tailbone pain to other pain medications for people looking for a more natural and safe alternative.
Use Castor Oil To Treat Tailbone Pain at Home
Castor oil is a wonderful topical home remedy for relieving pain and is a very affordable natural option. It has been used for years as a pain reliever and is super simple to use. You can buy castor oil ointment, which you can apply just like lotion, or you can apply 7-8 drops of castor oil onto a cloth, keep it secure with a bandage, and wear it overnight. You can prepare castor oil soaked cloths in bulk, but make sure to keep them in the freezer because castor oil goes rancid at room temperature. Repeat this every night until the pain is relieved. Castor oil is an anti-inflammatory and even has antimicrobial properties.
There are many vitamins one can take for prolonged tailbone health either through supplements or in a diet. Vitamins D, B6, and B12 can all help maintain strong tailbone health by maintaining a healthy balance of vitamins in your bones. Fatty fish like salmon or tuna are a great resource for vitamin D. Whole grains, eggs, and dairy products, legumes, as well as dark leafy vegetables are great and easy ways to fit in B vitamins into your diet. There are many pills and other vitamin supplements on the market that will also do the trick.
It is always good to keep your posture in check, but especially if you suffer from chronic tailbone pain. Make sure always to stand or sit upright, while using your core to support your back. Using good posture consistently has many benefits, and can help with the long-term reduction of tailbone pain.
Use massage oil to rub the area around your tailbone every day for fifteen minutes. This is great for relaxing tense muscles and can do wonders in relieving pain. Massaging the muscle close to the tailbone is great for alleviating pain. Have a friend or partner do this twice a day, or do it yourself sitting in a comfortable spot.
One of the most painful symptoms of tailbone pain is difficulty passing stool. Straining because of constipation or hard stool can be extremely painful when you suffer from tailbone pain. Try to eat foods high in fiber that will keep your stool soft, and make stool easy to pass pain-free.
Hereditary baldness is the most common cause of hair loss in the world. Even in the United States alone, around half of all men and women will start showing signs of baldness as early as age 40 — according to a study conducted by the Cleveland Clinic.
Hormones and Hereditary Hair Loss
Hereditary baldness isn’t exactly a disease, but more of a natural condition that’s caused by a bad combo of some genes.
The levels of hormones in your body can also affect baldness along with your age. Nearly all men and women will notice hair loss or at the very least hair thinning as they get older. That said, as much as 40% of men and women will notice more significant forms of hereditary baldness.
Hair loss usually starts as early as the 20s and 30s for men whereas the most obvious changes in women are most apparent shortly after menopause. The condition is also sometimes called androgenetic alopecia for women and male-pattern baldness when occurring in men.
Researches have begun to expand their understanding of how this type of hair loss works and what causes it. A form of testosterone can alter the normal cycle of hair growth, which leads to shorter, thinner, and overall “miniaturized” hair. Hair growth will even completely stop eventually in certain parts of your scalp, which is what causes the usual pattern of hair loss.
Despite what folk wisdom suggests, baldness isn’t inherited from the family on your mother’s side, the condition is actually dependent on the genes that were passed on to you by both parents. If you start to lose hair due to hereditary baldness, you might be able to slow down its progression by using minoxidil or finasteride.
Solutions for Hereditary Hair Loss
Minoxidil can be used by women and men alike whereas finasteride is usually limited to male applications. Minoxidil is one balding solution that’s available over the counter — meaning you won’t need a prescription to get it.
You apply it to your scalp two times a day. It can slow further hair loss in some people, and after four to eight months of regular use, you might even notice some hair regrowth. When it comes to male baldness, a higher strength is needed — usually around 5%.
For women, however, it seems as though there’s no discernible difference in the results of 2% strength minoxidil and 5% strength minoxidil. Furthermore, women run the risk of growing facial hair when they go for 5% strength. A word to the wise, unless you are intent on becoming a bearded lady, stick to 2%.
It’s worth noting that if you stop applying minoxidil regularly, you’ll most likely any hair that you might have saved or restored through the use of the medication. Finasteride, unlike minoxidil, isn’t available over-the-counter, and you’ll actually need a prescription to get this pill.
It functions by blocking the type of testosterone that stunts hair growth in those with hereditary baldness. Higher strengths of finasteride are also used to stop the benign growth of the prostate gland.