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The Keto Diet - Undoing decades of dietary propaganda

The Keto Diet - Undoing decades of dietary propaganda

The Sugar Association 

We may look around at the wealth of reliable scientific information surrounding just about every aspect of our lives and take it for granted, however the emergence and widespread adoption of such information is a relatively novel occurrence in the grand scheme of things. 

In the 1960s a trade group named "The Sugar Research Group" known today as the "Sugar Association" funded a research paper that was later published in the prestigious New England Journal of Medicine that downplayed the link between sugar consumption and heart health, and cast the blame on to saturated fats. It could be argued that the reason you see a low fat variant of almost every product at your grocery store links back to this article. The biased and inaccurate information presented in that article propagated it's way through government public health programs to become commonly held knowledge in most households before other researchers had time to discredit it.

As it turns out, fat is not your enemy! A high fat diet can be so beneficial in fact, that is it used in the treatment of serious ailments, and even in undoing the damage caused by a high sugar intake. 

Image courtesy of Kooshi Gourmet

So What is the Ketogenic Diet ?

The ketogenic diet is a very low carbohydrate and high fat diet that shares many similarities with the famous Atkins diet. It consists of drastically reducing carbohydrate intake and replacing it with with fat. After sticking to the diet through the adaption period, referred to colloquially as the "keto flu" because of the flu like symptoms of carbohydrate withdrawal that some people experience, your body becomes incredibly efficient at utilizing fat for energy, and your liver starts breaking down fat into "ketone bodies" which are a superior energy source for your brain compared to glucose. As a result many of the loyal followers of the ketogenic diet acquire a mind state commonly referred to as "keto clarity", a state of heightened mental focus and awareness, increased productivity and elevated mood (trusted sources: 1,2,3,4,5,6)

The keto diet can massively decrease your blood sugar and insulin levels, which are both inflammatory markers, and combined with the ketone bodies the diet can provide a wealth of health benefits including potentially treating and/or preventing diabetes, cancer, epilepsy and Alzheimer's disease (7,8,9,10)

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

 However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

The Kooshi Take on The Keto Diet

At Kooshi Gourmet we are constantly reimagining what your experience on the Keto diet can be!

Because carbohydrates are much more economical and easier to source and store than high quality fats and proteins, the majority of your food options on a daily basis will contain high amounts of carbs, and the healthier keto-friendly options are few and far between.

Imagine what you could accomplish if you had a personal chef sourcing the highest quality fat and protein rich ingredients, hand preparing them into meals you've come to expect from fine dining establishments, and delivering them to you fresh, every day! 

Kickstart your keto diet with our 5 Day Keto Meal Plan which is specifically designed to get you into ketosis ( it takes most people 3-5 days to become keto-adapted) 

Nutritional Details

  • Our Keto program contains no grains, no fruit, no tubers, and no refined sugar
  • The emphasis is on energy rich proteins, nutrient dense superfoods, and healthy fats.
  • Prepared with minimal carbohydrates and excludes high carbohydrate vegetables
  • Ketosis is one of the effects of this program which will spike your energy levels, begin to shed excess weight, tone and reshape the body for optimal health and fitness


Exercises You Can Do at Your Office

Exercises You Can Do at Your Office

A sedentary lifestyle is linked to several serious diseases, chronic back pain and depression. According to the American Heart Association, even regular workouts don’t counteract the ill effects of sitting around all day.

It’s time to get moving. Here are some easy ways to exercise at work without rearranging furniture or getting excessively sweaty.

Stand and Deliver

Simply standing or pacing is better than nothing. Health experts recommend dividing your workday into equal time sitting and standing.

Get up for anything you can do on your feet such as make phone calls or tidy your work station. While you're on the phone, march in place, do knee bends or do leg lifts to the front, back and sides.

Ballet Squats

Plant your feet approximately 18 inches apart. Turn your feet outward as far as you comfortably can. Hold your upper body erect and slowly bend your knees out over your feet. Go as low as you can before using your thigh muscles and glutes to push yourself back up.

If you’re wearing a pencil skirt, try this some other day.

Hamstring Hammer

First, make sure that no one is behind you.

Make fists and bend slightly at the waist. Bending your knee, pretend you’re trying to give yourself a good kick in the rear. As you kick back with each leg, punch forward with the opposite arm.

Give Me Twenty

Unfortunately, no office workout would be complete without pushups.

Place your palms shoulder-width apart on the edge of your desk. Fully extend your arms. On tiptoe, inch your feet back until your body is prone. Do pushups off the desk.

The Wallflower

This somewhat difficult exercise is great for quads.

Back up to a wall and take two steps forward. Lean backward until the wall is fully supporting your back. Slowly slide down the wall until your knees and hips form right angles.

It should look like you’re sitting in a chair against the wall. Your knees should be directly over your feet, and your back should be flush against the wall. Hold the sitting position for as long as you can. Depending on your height, you may have to adjust your distance from the wall.

The Desk Set

There are numerous ways to exercise while sitting at your desk:

  • Tone your calves by raising your heels until you're on tiptoe. Hold for 10 seconds and repeat several times.
  • Rotate your ankles in both directions to improve flexibility and prevent sprains. Extend your legs and raise them as high off the floor as you can with your toes pointed down. Then, repeat with your toes pointing toward the ceiling. That stretch helps prevent plantar fasciitis and shin splints when you’re active.
  • Tighten up your rear by repeatedly clenching your buttocks and holding for 10 seconds.
  • Keeping your hips squared in your chair, gently swivel from side to side from the waist to stretch your back.
  • Do various arm stretches while clutching light dumbbells or full water bottles.
  • Strengthen your core with chair crunches. Slide your bottom to the very edge of the seat. Lean your back against the backrest. In one motion, lift your feet a few inches off the floor and your back a few inches off the backrest. Hold your position for 10 seconds each time.
  • Slide to the middle of your seat. Sit with your knees bent and your feet together directly in front of the chair. Place your hands on either side of you and try to raise yourself off the seat. If you succeed, hold the position for as long as you can.

Consider buying some inexpensive pieces of equipment to keep at work. You can add variety to your office workout with something as simple as an exercise ball or 36-inch trampoline. Resistance bands are also highly versatile, and they're easy to store.

However you go about it, exercise at the office. You’ll boost your health, energy level, productivity and mood.