Well if this isn’t feel good then I don’t know what is!
Replenishing your well-being, from your toe to your soul.
A one hour reflexology foot massage is what I’m talking about. With a glass of champagne for added relaxation.
ToeToSoul Relax Loungeopened its doors with a fresh new outlook on reflexology and massage therapy – they say with an aim to infuse the chic and luxurious lifestyle of modern urbanities with the promotion of bodily health and soulful relaxation. Sounds good. Only problem is…I could get hooked on this!
While unwinding in a luxurious leather recliner, pressure is applied to reflex points on the feet that correspond to vital organs and glands in the body. This helps reduce body tension, increase blood circulation, restore nerve function, and establish balance within the body.
Cooking for your canine is easier, healthier and cheaper than you think.
No; this is not what I’m talking about.
If you’ve only fed your dog kibble since the very start, then I would recommend starting off slowly with so-called “people food.” But the word “people food” is nonsense because pet food companies convinced people that pet food (kibble and canned) should be the only food your pet should ever eat. It’s not!
But I’m not knocking all commercial pet food. I also feed my dog kibble. There are some good quality ones to choose from depending on your dog’s age, size and breed. It’s just that not all pet food is a healthy option. Same with our food choices; we have to read labels. Unfortunately for them, they depend on us to do the reading.
Having said that, many dogs enjoy eating their regular pet food (and what they don’t know cannot hurt them) but wait until you introduce something fresh into the mix – their tails will wag and it’ll be such a nice change. Imagine how boring it would be to eat the same thing every single day? I would hate that!
Many of you may not agree with me, but your dog will definitely approve – on that you can bet!
Weighing out the options of wet, dry and homemade:
If we serve dogs dry food only, their food gratification could be lost because a biscuit will never be as appealing as wet food. Dry food doesn’t contain some of the “natural” nutritional benefits of wet food, such as vitamins and minerals because it’s more processed.
If we just feed our dog wet food, we could lose the many benefits associated with chewing – our furry friend would eat the meal much faster avoiding mastication, which is the first stage of digestion. In addition, soft food does not massage the gums, which helps when dogs are teething, nor does it help with dental cleaning.
Best Option: feed your pup both dry and wet food to take advantage of the positive features of each option. That’s what I do for Layla. She gets dry in the morning and wet homemade in the evening. My vet told me that whatever I’m doing for her, keep doing it.
Here’s an easy, relatively inexpensive recipe:
This recipe I found on the internet is a good base to start with. I sometimes substitute turkey for boiled or roasted chicken and switch up the veggies. They can safely eat red bell pepper, snap peas, asparagus and yams, cooked and cut into bite size pieces. I have checked beforehand to make sure all these foods are safe for our furry friends.
1 1/2 cups *brown rice.
1 tablespoon olive oil.
3 pounds ground turkey.
2 cups baby **spinach, chopped.
2 carrots, shredded.
1 zucchini, shredded.
(sometimes I chop the carrots and zucchini)
1/2 cup peas, canned or frozen.
Make sure all is properly cooked. Then you can divide it into portions which may last days or even a week or more. You can freeze them too.
Another good option is cooked beef liver which contains vitamin A, B vitamins, iron, copper, zinc, essential fatty acids, and more. Liver cleanses the blood of toxins and supports healthy vision. It’s also a nutrient boost for dogs that have been injured or sick. Cooked salmon contains Omega-3’s. You can buy them frozen in pieces (wild with skin-on is best).
You can safely feed your dog 1/2-3/4 of a cup of food for every 25 pounds of body weight. While this doesn’t seem like a lot, you need to remember that homemade dog food is much more nutrient-dense than most commercial diets.
*Costco sells an ancient wild rice blend (with quinoa, lentils, wild & brown rice) which is a healthy option.
**Check to make sure you dog can eat spinach. Some breeds should only have it sparingly and on occasion.
Canines can also eat the following, and as usual; everything in moderation:
Plain, low-fat Greek yogurt.
Mild cheese such as mozzarella.
Cooked white or sweet potatoes.
Cooked eggs, such as scrambled eggs.
Rotisserie chicken, skin and bones removed. They can easily choke on the bones.
Google to check on which cooked or raw fresh vegetables they can safely eat. You’ll be surprised to find out how many choices they have.
If you’ve never fed them homemade, give it a go. They already love you…but they’ll love you that much more.
Welcome to my new weekly supplemental. Every Sunday I’ll be featuring an important vitamin and the reasons why it may be vital to your health.
Vitamin D: Immune System Superstar
I’m not pretending to be an authority on the subject – that I’ll leave for the experienced professionals. Although I have an interest in health, I can at least share some knowledge I’ve gained from these experts. Some of them I know personally, and all agree that Vitamin “D” is of ultimate importance, especially right now with Covid. I’ve done my own research too. What I’ve found out is that most people are deficient in Vitamin D and even if you eat really well, there are some vitamins (D being one of them) that you cannot create enough of from food alone.
D boosts the immune system and protects against respiratory infections. However, it is found in few foods and the body only replenishes its stocks through sunlight on the skin.
Vitamin D deficiency has emerged as a primary risk factor for severe COVID-19 infection and death. Higher vitamin D levels have even been shown to lower your risk of testing positive for the virus in the first place. According to a Spanish study, 82.2% of COVID-19 patients tested were found to be deficient in vitamin D.
Dark skin color, increased age, pre-existing chronic conditions and vitamin D deficiency are all features of severe COVID disease. Of these, vitamin D deficiency is the only factor that is modifiable. As such, it would be foolish to ignore, especially since vitamin D supplements are readily available and low cost.
*The Scottish Government is giving out free vitamin D supplements to the most vulnerable to help boost their immune system. People who have been shielding are to be sent a four-month supply to compensate for a lack of natural sunlight. (see link below).
So I’ve upped my intake to 5,000 UIs a day in the winter months (some take more). In the summer I take 1000 – 3000 UIs depending on how sunny it is. Most medical doctors will suggest 400 UIs is enough. However over a dozen research studies completed in 2020 alone show that we need at least ten times that amount to get optimum immune system benefits.
We already know that Vitamin D is good for a variety of illnesses and disorders such as depression (no surprise here – sunshine on my shoulders makes me happy. Oh; you too?), hypertension, Type 1 and Type 2 Diabetes, oral health, inflammation…
The point being there’s tons and tons of research out there. I’ve narrowed it down to some choice statements taken from various sites.
**Dr. Michael Holick, professor of medicine, physiology and biophysics at Boston University School of Medicine and colleagues studied blood samples of more than 190,000 Americans from all 50 US states and found those with deficient levels of vitamin D had 54% higher COVID positivity compared to those with adequate blood levels of vitamin D. The study was published in PLoS (the Public Library of Science One) peer-reviewed journal. Many people are vitamin D-deficient because there are only small amounts in food, Holick said.
For the Top 25 Vitamin D Publications in 2020 go to:
Leap Year
An optimist stays up until midnight to see the new year in. A pessimist stays up to make sure the old year leaves – Bill Vaughan (American columnist and author). Is it possible to be both an optimist and a pessimist? I think in this case it is.
It’s already 2021 Somewhere
Here are some things to consider as we get ready to close the door on one of the most horrible years of our lifetime:
The dumbest thing we could have ever bought was a 2020 planner.
The world has turned upside down. Old folks are sneaking out of the house & their kids are yelling at them to stay indoors!
Every few days try your jeans on just to make sure they fit. Pajamas should be reserved for quarantine and bedtime (even though I’ve actually worn mine under a coat – but only on occasion. I mean, who’s looking?).
This virus has done what no woman has been able to do. Cancel sports, shut down all bars & keep men at home!
I never thought the comment, “I wouldn’t touch him/her with a 6-foot pole” would become a national policy, but here we are!
I need to practice social-distancing from the refrigerator. You too?
I hope the weather is good tomorrow for my trip to the Backyard. I’m getting tired of the Living Room.
Never in a million years could I have imagined going up to a bank teller wearing a mask to ask for money.
While we’re on the subject…
Regardless of whether you are FOR or AGAINST masks, FOR or AGAINST social distancing, FOR or AGAINST shutting down the entire economy, FOR or AGAINST the vaccine, FOR or AGAINST being able to meet with a few healthy friends or even healthy family members, FOR or AGAINST the mainstream media, our governments and even the medicalestablishment not even uttering a single word about the importance of maintaining a robust immune system through proper diet, supplementation (hello vitamin D), exercise, stress-reduction, etc., we are quickly falling down a rabbit hole with no end in sight.
My brother Brad King (health + nutritional expert) added…
You are the only ones who can make a difference in your overall health – YOU! Stop living in a constant state of reaction and start becoming proactive. If you sit on your behind and expect your health to be taken care of for you, you are sadly mistaken.
Wake up, move your body, eat some healthy food, stop watching so much negative news, smile more (yes even with a mask on), breath some fresh air (please don’t say you wear a mask when you’re out hiking or taking a walk outside), expose your skin to real sunlight (obviously never get burned), sleep deeply and love with all your heart.
Here’s to a much, much better 2021 and beyond. Oh, and HAPPY NEW YEAR!
In light of all this pandemic panic we can use a little humour:
sometimes we dogs have to laugh
However on a more serious note:
I, like countless others am staying put right now. Of course I’m still walking my dogs outdoors and I have gone to yoga (with my own mat) but for the most part avoiding social interactions as much as humanly possible. Taking the COVID-19 situation more seriously now especially since I’m still in California, planning to make my way back to Vancouver very soon. So many events are cancelled. It takes something really major to cancel popular sporting events, parties and music festivals. Many businesses have already begun to suffer. Hope we get back to some normalcy soon. Only time will tell, for better or for worse.
Until then, trying to stay healthy with a morning tea concoction of fresh squeezed organic lemon, ginger, turmeric, cayenne, apple cider vinegar + organic raw honey. It’s delicious. Followed by a cup of coffee with added cinnamon to the grounds. This incorporates some of the super spices. Mid morning I usually make a smoothie using frozen organic blueberries or açaí, half a banana, fresh (or frozen) ginger, 1/2 cup plain yogurt, topped with organic unsweetened almond or coconut milk, 3 Tbsp. of organic whey protein (grass fed bought at market) + a little turmeric powder. It’s the best! Taking lots of vitamins too and trying to get plenty of rest. Emphasis on trying.
My lineup includes Super Omega-3, Ester-C, Advanced Turmeric (because I broke 2 fingers), Mega Bcomplex, Vitamin D3, L-Lysine, Enhanced Super Digestive Enzymes, Probiotic (has Prebiotics from Inulin), Extend-Release Magnesium. Layla + Jia Jia are stress releasers (sometimesnotso). Not shown: *LeafSource + **SamurawOrganiccompletebut only because I’m out.
Other recommended supplements to help boost your immune system: Quercetin, N-A-C (N-Acetyl-L-Cysteine) to treat respiratory issues such as bronchitis – an amino precursor to glutathione, and 2 grams of Vitamin C per day.
What’s the difference between an Epidemic and a Pandemic
An epidemicis defined as “an outbreak of disease that spreads quickly and affects many individuals at the same time.” A pandemicis a type of epidemic (one with greater range and coverage), an outbreak of a disease that occurs over a wide geographic area and affects an exceptionally high proportion of the population. While a pandemic may be characterized as a type of epidemic, you would not say that an epidemic is a type of pandemic.
Epidemic is a term that is often broadly used to describe any problem that has grown out of control such as an event in which a disease is actively spreading. In contrast, the term pandemic relates to geographic spread and is used to describe a disease that affects a whole country or the entire world.
Even so, it doesn’t do much good to panic….unless of course, you test positive for the virus. And even then, your survival rate depending on factors of age and overall health are not dire.
Wishing you a weekend of wellness. Let’s keep our fingers crossed (and washed) that this terrible virus will go away in short order.
I recommend the two products below available online and in select health stores. Full disclosure: both are formulated by my brother Brad King. Aside from him being my brother, you should know that I believe these are excellent quality products and would take them regardless.
*Leaf Source: The world’s cleanest + most powerful humic – fulvic acid complex. Find out more at: https://leafsource.com/
**SAMURAW NUTRITION: the very first truly natural 100% whole food derived multi-vitamin/mineral/probiotic. Available at: https://www.samuraw.com/
I have a fairly clean vitamin protocol and don’t go overboard with what I believe is not necessary. I like to simplify my life with not having too many bottles of vitamins (many of which I end up forgetting to take) take up too much of my sought after shelf space. However, I do believe in adding some indispensables because it’s almost impossible to eat a complete balanced daily diet. Even if you think you are; you are not.
Which brings me to my latest addiction…SAMURAW organic complete. It’s easy because all you have to do is add one scoop to pretty much anything. It has no taste therefore it doesn’t compete with anything else you drink such as juice or smoothies. It’s almost impossible to believe how many vitamins/minerals is in one little scoop. I’m proud of my brother Brad King for having formulated this product.
It was first formulated with children in mind because it’s so hard to get them to take anything. So now there’s an adult version thankfully for us adults who never grow up and I’m really happy about that. Just had to share the wealth of wellness.
And if that’s not enough, here’s another testimonial from none other that Dr. John Gray; Author of the famous best selling book Men are from Mars, Women are from Venus.
The club with those scary machines. The kind that come with interchangeable spring loads and all kinds of kinky ropes and gadgets that are supposed to whip you into shape. It’s quite intimidating. At least at first. It’s been a month now and I’ve only missed a couple of days. I did a class called Ass & Abs which is slightly above my level of expertise and now I’m sore. But it’s a good sore. The sore where I can feel my muscles….it’s a start. I’m not aiming to have a six-pack exactly…I’m looking to tone, strengthen, have more flexibility and improve my balance. Oh hell who am I kidding. I want ABS dammit!
Pilates Plus in Palm Springs has three rotating instructors; all excellent in different ways. They watch you and they will never let you get away with doing things incorrectly. Believe me; I know! I’ve been reprimanded more than once. I must say the non-stop 50 minute workout goes by very quickly and in all honesty I’m hooked now. Hooked on a feeling….and the reality of liking what I’m beginning to notice. Also, my eating habits are getting lighter too except for last night when I ate a lobster roll at Dead or Alive wine bar. But the key to Life is Balance.
Proformer. d. king
Before this I did mat Pilates on occasion. Here’s a bit of history:
Pilates was created in the 1930s by Joseph Pilates and quickly became popular among dancers as a method of training and rehabilitation. There’s no denying that Pilates offers some great health benefits. Included is core strength and stability, improved posture and balance, flexibility, and the prevention and treatment of back pain.
Pilates on a Mat vs. Pilates using a Reformer
Pilates allows you to work your muscle groups with no impact on joints. It also works your precise, small muscles in controlled ways. The machines are the basis of a core-burning workout that blends Pilates, cardio and strength training.
The simplest way to do Pilates exercises is on a mat. The more challenging and effective way is on a reformer, a device which uses pulleys and springs to create the resistance that’s impossible to generate by simply using the body.
What about weight loss?
Weight loss is a result of creating a calorie deficit whereby you eat fewer calories than you burn and then you drop pounds. Now in some cases, hormones and other metabolic factors come into play, but the primary driver of weight loss is calories in versus calories out.
Pilates Reformer is a great exercise for core and it can help you burn calories, but maybe not as much as certain other activities. And, like any movement, how many calories you do burn depends on how long your session lasts, the intensity of the session, your ability (if it’s new for you, you’re likely to work harder and burn more calories) and your size. So it’s best to do a mix of some cardio like biking, running, swimming, hiking, fast paced walking combined with pilates and/or yoga.
Yes; it’s work indeed. But well worth it because your body is a machine. One that you want to make sure is in tip-top working order. So she says!
In Vancouver I’m going to source out a couple of studios. I already belong to a gym close to home that offers varied daily yoga classes and mat pilates with good instructors. And truth be told, if it’s not within close walking distance to where I live, I probably won’t go.
How about you? Have you tried the reformer, proformer or megaformer? What are your parameters for working out and how often?
Açaí (pronounced Ahh…Sigh….E) is like a slightly thicker smoothie in a bowl which you eat instead of drink.
Photo: d. king taken at Palm Greens Cafe in Palm Springs – $13
I only recently jumped onto the Acai bowl bandwagon. After sampling a few delicious but costly breakfast bowls I decided to make my own.
I’m sure you’ve seen Acai pop up places here and there and maybe wondered what this mysterious name is all about. Actually it has been around forever. When I lived in Brazil I was lucky to find out about super fruits such as this along with Guarana and Acerola which were foreign to me at the time. It just took longer for a lot of North Americans to find out.
Açaí is a palm tree from South American that produces these small edible blackish-purple berries which are loaded with antioxidants (similar to blueberries) with many potential health benefits. They also deliver good-for-you fats and fiber, making them an overall generally healthy food.
Because of global demand for the berries, the tree is now cultivated for this purpose. Unfortunately you won’t be able to find fresh berries. Quality products are shock frozen right after harvesting to preserve as many nutrients as possible. Also, you shouldn’t find any additives or sweeteners in it. I recently bought a bag of frozen unsweetened organic acai puree (four packets in one bag) at Trader Joes for less than $5. Apparently it’s easy to find them at your local health food store.
Photo: d. king – the acai is underneath. For this one I used mango & blueberries.
Photo: d. king – when you mix it up it looks like this.
INGREDIENTS for one:
1 package (100g) unsweeteted Acai puree, frozen
1/2 cup of your favorite granola or muesli (with nuts, raisins and seeds)
½ banana
1 cup mixed fresh fruit
1/2 cup goat milk *kefir (or yogurt)
½ cup coconut milk (optional)
1 tablespoon honey
Sprinkling of cinnamon (I also added some roasted cocoa nibs and extra unsweetened coconut chips).
Take the packet of frozen Acai and run it under warm water for a few minutes, then break it up into a bowl. Or if you have a blender like a Vitamix you can put it directly into that either alone or with some coconut water or milk, then stir and put into your bowl.
Then add granola, fruit and toppings. That’s it!
Photo: d. king
You can thank me later
*Kefir is a fermented milk drink similar in look and taste to a thin yogurt that is made with a yeast and bacterial fermentation starter of kefir grains. The drink originated in Eastern Europe and Russia. Goat Kefir is supposed to be easier on digestion.
I’ve been using Kefir instead of yogurt in smoothies for over a year now.
Feeling really inspired, full of life, more nurtured and on my way to becoming more fit. You could say I’m beginning to blossom again (ha,ha). Well that’s how I feel right now. And right now is where I want to be…in the moment.
Photo: d. king
Could have something to do with being in the desert, the sunshine and noticing the desert flowersstarting to bloom. Even since one week ago they’ve become so much more noticeable. If you look between the cracks you can find beauty.
And I’m enjoying hiking around Palm Springs. There are many varied hiking areas, however these photos were taken on two recent hikes in an area where I can walk to from my place. In that regard I feel very lucky. Another beautiful sight on my last hike was seeing for the first time a large family of big horn sheep. They sprinkle the mountain white.
It appears that everything is starting to flourish for Spring. It’s at least a positive force and a force of nature – not to be messed with.
Selfie – a few days ago with Ramona & Alex.
Photo: d. king
Photo: d. king
So on that note…I leave you with a few quotes to contemplate over the weekend:
There is only “one” you in the bunch. Photo: d. king
I like this quote but I’m staying on the trail. I don’t mind losing myself but I don’t want to get lost completely.
These guys certainly make their own way and their own rules. They’ve even disrupted some of the paths but they were here before us so that’s ok.
Photo: Tammy Preast – Josie Johnson Vista
Tammy is an inspiration – she even has a hiking guide book so you can say she goes by the book so to speak. Plus she’s super fit. Photo: d. king
I’ve been pouring store bought coconut milk over granola, oatmeal and adding it in place of water to smoothies for a looooong time. That’s before I knew how so much more delicious and easy it is to make my own. Trust me, bought coconut milk does not compare to homemade. It’s great for smoothies, but after making your own you’ll realize how watery it is in comparison because they use more water to coconut ratio. I prefer coconut over almond milk. It’s my tropical side coming out.
When you make your own it’s almost like cracking open a fresh coconut. Really!
Ingredients (for about 3 cups)
2 cups shredded or flaked unsweetened coconut
3-4 cups water (use less water for thicker, creamier milk!)
Pinch salt
Add optional: 1 Tbsp maple syrup, ½ tsp. vanilla extract or scrape half a vanilla bean for added sweetness. fyi: I have not added any extras so far
Instructions
Add coconut, 3 cups of hot (not boiling) water, pinch of salt (I like himalayan), and any additional add-ins (optional) to a high-speed blender. Top with lid and cover with a towel to ensure it doesn’t splash. Blend for about 2 minutes or until the mixture seems well combined.
Pour the mixture through a sieve over a large mixing bowl. Save pulp for smoothies, baked goods or add it to oatmeal. You won’t waste any and it gives added coconut taste.
Transfer to a sealed container or glass bottle and refrigerate. Will keep in the refrigerator for about one week. Shake before use, as it can separate in the refrigerator (due to no preservatives!). Some recommend squeezing the milk through a cheese cloth after using sieve but I didn’t need to do this.
FOR COFFEE LOVES (like me)
And if you want to go one step further try making your own coconut milk creamer. I’ve been using So Good fat free Coconut Milk Creamer with French Vanilla which works really well to sweeten up coffee instead of adding sugar. But I can’t find it easily in Vancouver and I’ve tried all the other brands which don’t compare in my opinion. I still like sweetener (that’s not gonna change) so I’m now making my own.
Homemade Coconut Milk Creamer
Homemade coconut milk creamer for coffee is also super easy to make. All you need is quality coconut milk and a healthy sweetener like honey and natural vanilla extract. Full fat coconut milk contains the healthy medium chain fats that are in coconut oil.
Ingredients:
1 Can Full Fat Coconut Milk
4 tablespoons of maple syrup
1 Tablespoon Vanilla Extract
Instructions:
Blend the coconut milk, sweetener of choice and vanilla extract together until the creamer is mixed well.
Pour desired amount into your coffee or tea and store the remaining creamer in the refrigerator.
Make sure to shake the creamer well before using. Enjoy! This creamer will be good for up to two weeks.
Stay safe. Stay healthy.
Girl Who Would be KING on Life, Style and INSPIRATION. 
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