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Butter Chicken (grouse)

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This recipe is a great easy 20 minute recipe that serves about 6. Normally butter chicken has 3 cups of heavy cream and a cup of butter. By replacing coconut milk ...

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Whitetail Jägerschnitzel Aka Venison Heart Cutlet

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Often left in the field, Venison heart makes an unbelievable, easy and humble meal best eaten fresh in the camp with your hunting pals. However, this recipe transcends the species (and ...

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5 ways to K.O. depression.

Today is Bell Let’s Talk Day. Okay, let’s talk about that shit. My name is Chris and I’ve battled depression my whole life. It’s not something that comes on and then goes away, and it’s not something I can explain. It’s always been there. It’s always on. And it’s not something to be ashamed of. Regardless of Bell’s initiatives, the fight against metal illness is every day, and here’s how I do it.

 

Prescription drug use is the highest it’s eve been, a huge chunk of which is anti-depressants. They make you eat more, they fuck with your dick, your metabolism, and most of all, you feel weird and gross when you’re on them. It feels like your soul is drained. At least that was my experience. But even worse, you become reliant on them. Prescription drugs are effective and help many people, sure – some people need pills to live. There’s also a tonne of people who could get off that shit with a couple simple lifestyle alterations.

 

Inflammation Linked to Depression

 

There’s a ton of studies linking depression to nutrition. A relatively new, but exciting one; Inflammation being linked to depression.

 

Just like spraining an ankle or pulling a muscle when you make bad choices in your actions, your organs are affected by the choices you make with foods you consume. When you eat things like processed foods, refined grains, high sugar foods, booze, and dairy, your organs get all swoled up and your body hates it. Yo’ shit’s inflamed. When inflammation occurs in the brain from eating shitty fats, sugars and booze… we get bummed out.

 

By eating cruciferous and high in vitamin A vegetables, high antioxidant fruits like berries and oranges and omega 3 fatty acids, we will lower inflammation and the omegas help build serotonin (the main hormone linked to well being and happy thoughts). Sunglasses emoji.

 

Eat these:

 

Broccoli Sprouts, Brussels Sprouts, Broccoli, Cabbage, Kale, Chard, Spinach, veggies rich in Vitamin A  (orange and red ones), fish and nut fats.

 

Healthy Gut Biome.

 

Have you ever been really hungry, ate something and felt tingles in your brain parts? That’s because our digestive tract and the brain are linked and communicate through something called the Vagus Nerve. There’s science backing the theory in mice, and without going into a full on physiology lesson, basically our gut bacteria is super important to our overall health. In our guts, we have stuff called gut micro-biome or gut flora. This is good bacteria inside of us that fights off a tonne of bad shit, while making vitamins out of foods we eat, and busting up dietary fibre into fatty acids that helps our immune system function. Our gut also plays a role in our mood! In fact, studies prove that a healthy gut biome reduces anxiousness and depressive behaviour more effectively than Lexapro. Keeping a healthy gut will help in tonnes of ways other than not being a sad panda. You’ll get sick less because your bacterias will be a fucking war machine. These motherfuckers will fuck up all the invaders. Plus, your shits are gonna be so great. Not to mention you’re gonna get heartburn way less.

 

Enter Probiotics. Eating probiotics and prebiotic fibre will help your gut biome thrive, but remember, these things hang out in your intestines and you DO shit them out; that’s just how our bodies work. You gotta keep taking ‘em in order for them to really work. If you have Crohn’s or Colitis, scroll on, friendo. This shit aint for you.

 

Probiotic foods

Kefir, Yogurt, Banana, Kimchi, Cheese

 

You can make em stick around longer and make them more effective with Prebiotics aka the shit Probiotics eat.

 

Prebiotic Foods

Asparagus, Onions, Baked Wheat flour, Raw Garlic, Dandelion Leaves

 

Bone Broths are also thought to attribute to a healthy gut lining.

 

Increasing Norepinephrine

 

Norepineffuck? It’s a stress hormone commonly attributed to our “fight or flight” response. When we put our body through stress like a strenuous workout, hot steam room / hot yoga, or even just rage the fuck out on some motherucker in traffic, our bodies release this hormone. This hormone reacts with Tyrosine, an amino acid in our DNA. They form like Voltron into this stuff called L-DOPA. Dopamine. Aka the shit that is triggered in your brain that makes drugs and alcohol superhappyfuntimes when you’re on them. When dopamine is present, your body feels the need to start making L-tryptophan which is the building blocks for serotonin, aka happy juice. Drugs and booze are great, at the time. But they deplete serotonin stores. Then our body has to work to fill them up again. Aka, the come-down. When we work out and put our body through heat or stress, we are activating these hormones without depleting them. Hence, why you feel high as fuck after a workout.

 

Hit up a hot yoga class, take a warm bath, go crush a a HIIT set or rage the fuck out to some Speed Metal.

 

Go The Fuck To Sleep

 

Nas says he never sleeps because it’s the cousin of death. If that’s true, Nas must need a fucking hug. Sleep is for dreamers.

Sure, one more episode on Netflix or one last mission on the old xbox seem great and all, but crushing those are just keeping your serotonin from being replenished. Sleep is where your body recovers. Not just from working out, but also from all the barrage of constant bullshit you have to deal with every fuckin day. Shut the idiot box off and get some shut eye.

 

Push Yourself

 

Take it from me, I know. Doing stuff when you’re sad is hard. But accomplishing a goal can make you feel really fuckin good. When you’re depressed, starting something new can be really scary and overwhelming. The important thing is to start. Think about a goal. Something small, that you’d like to do, change, or try. It could be health related, career related or even taking on some mundane responsibility that you’ve unconsciously neglected for the past week. Make it something easy that you know you can accomplish. Accomplish it, and set another goal. Then another. Then Another. What’s the worst that can happen? You’ll fail? So fuckin what. Get up and try again. Every failure is the creation of a great story. So go create a story.

 

Depression is crippling, but so is eating like shit and not doing anything about it. There’s an easy fix, which is pills, but there’s also wonderful medicine inside every fruit, vegetable, meat and meat alternative. Get active. It’s fuckin hard. But all you have to do is start. Then, start again 65 times again until starting becomes a habit.

 

If you’re feeling depressed, there’s help available. Seek it out. If you are under the care of a physician, do not drop their treatment. Don’t keep your sadness inside. Make something out of it. Oh, and drink lots of water. It will help with all of the above.

 

Be Healthy,

 

Chris.

Label Reading for Numpties.

This shit is hard as fuck and food companies are allowed to get away with all sorts of fuckery to trick you, so don’t feel stupid here. Just chill for a sec and check it. We got you.

To quote the great Bobby Digital,

“Lot of people, youknowhatI’msayin, they be gettin misinformed
thinkin everything is everything, that you could just get yourself
a little deal, whatever, youknowhatI’msayin you gonna get on you
gonna get rich. And all these labels be trying to lure us in like
spiders, into the web, knowhatI’msaying. So sometimes people gotta
come out and speak up, and let people understand, that you know you
gotta read the label, you gotta read the label. If you don’t read the label you might get poisoned…”

The RZA is right, you guys. The keys to nutrition is all right there, conveniently placed on label. Seems legit, right? Sounds easy enough, right?

Right?

Naw, son.

You gotta really look at the content, but also the serving size labeled. Labels, by law have to list the nutrition facts, but can get away with sneakily saying a serving size is actually half of what is listed.

But wait, there’s more. Food companies will also title things to make them seem healthy but they really aren’t. “Light”, “Gluten Free”, “Smart” are a couple you might see. Other companies will straight up name their brand to sound healthy with words like “Nature…”, and “Active…”. Be wary, they’re trying to dupe you. Here’s a few hoodwinks you might see.

Light

This usually refers to lower fat, but have sneakily added refined sugar. Not all fat is bad, in fact some unsaturated fat is super helpful in our diets.

Gluten Free 

This is all the rage right now, but most of it’s bullshit. Quite often sugar is added to these products to make up for the missing flavour of the glutens.

Smart

This is usually heavily processed. It comes from Semolina flour (refined white wheat). Usually the wheat germ is removed, removing all the fibre and nutrition from the grain leaving just the starch. Then it is fortified (fibre, vitamins, minerals and inulin added back in). This shit breaks down super easy, has some nutrition added back in, but is still processed to shit.

All Natural

This is common. ‘Naturally smoked’, ‘Natural flavours,’ etc. What a crock of shit. Sure, that lunch meat could have been smoked with real wood, but the pig/turkey/cow it came from was also kept in a feed lot its whole life, over eating soy, corn, and food wastes. Then it’s washed in ammonia to kill all of the infections it got from living in squalor, and is injected with sodium nitrites for the curing process. Natural my eye. Other Natural ‘flavours’ might include High Fructose Corn Syrup, under the argument that corn is ‘natural’. I assure you, corn as we know it today is anything but. It could even be on juice, which, let’s be honest, is the same as pop. Whether it’s Fructose, Lactose, Maple Syrup, Honey, High Fructose Corn Syrup, Raw Cane Sugar, it’ all breaks down to the same molecule; sugar. If you want ‘All Natural’ flavour, get your ass to the produce section.

Multigrain 

Don’t get this confused with Whole Grain, because it’s not. This is fucking white bread posing as healthy, but I assure you it’s a hustle. Sure it looks all grainy and brown and stuff; because it’s unbleached or dyed. Here’s the difference;

Multigrain – means more than one type of grain was used in the making of this product. Why is this bad? It’s mostly made with refined flour, meaning the germ, bran & endosperm (fibre, vitamins, minerals) have been removed. It’s still easily broken down into sugars by your body with little to no nutrients.

Whole Grain – means the grains used were whole, as in not stripped of their Germ, Endosperm and Bran. Why is this good? Because all the fibre and nutrients are there. Your body is going to have to work to break this down, meaning a slower release of insulin in your blood stream. Less spike and crash. You’re gonna get essential vitamins and minerals.

 

Putting it all together 

  • Stick with Whole and Ancient Grains (Spelt, Millet, Barley, Oat, Farro and Quinoa).
  • Watch out for hydrogenated oils, High Fructose Corn Syrup, MSG, Sodium Nitrites and high sugar levels.
  • When you look at a label, check out the Carbs section. This breaks into two sections. The fibre (which your body won’t absorb) and the sugars (which your body will absorb). Take the total carbohydrates on the label, subtract the fibre, and you’re left with the usable carbohydrates. Go for high fibre products. Your body will have a harder time breaking down those carbs, creating a slower release of insulin as you digest. Less fibre, means your body will break it down like it’s nothing and will store that shit like an episode of Hoarders.
  • Look for words like ‘unsaturated’ or ‘polyunsaturated’ fat, and stay away from words like ‘trans’ and ‘saturated’ fat.

Better yet, focus on buying foods that have no labels; whole foods, like meat and vegetables.

 

Be Healthy,

Chris.