Part 3 is about oils/fats and yes, you can eat some fats and oils that are very healthy for you, they aren't the kind you will find at your local restaurant drive thru however. Also, unfortunately, some of them you can't even be found at your local supermarket, although, they are becoming more readily available there. The right fats/oils can actually be good for your heart and even help you manage your weight. So lets start covering these miracle fats and learn a little about them:
Flax Seed Oil: Some facts about flax seed oil; it never converts to body fat, not ever, so this works for both the dieter and the hard gainer; never use flax seed oil for cooking, oils high in essential fatty acids are not good for cooking, in fact heat can turn these healthy fats into harmful ones; only purchase flax seed oil in the refrigerated section and they should be in very dark containers; flax seed eaten at meals can increase the nutritional value of other foods. Many of the chronic diseases are classified as chronic inflammation, some of these are heart disease, Alzheimer's disease, cancer, arthritis, asthma; and the good news is that these can be reversed with natural anti-inflammatory foods and supplements and yes, flax seed oil is one of those. Flax seed is effective in lowering cholesterol levels; stimulates the immune system; contains high levels of antioxidants; so consume at least a tablespoon of the powerhouse fat everyday, the perfect way to introduce it into your diet is put it in your morning smoothie.
Omega Fatty Acids: These can be taken in a form of a supplement which if that is your preferred method it needs to be the balanced amounts of 3-6-9, however, as you start eating healthy you will get this balance in some of the foods you eat, so the amount of the supplement will be able to be reduced as you are getting the value from the foods you eat. Omega 3 helps in the prevention of cardiovascular diseases such as strokes, high blood pressure, brain, nervous system, protect again certain cancers like breast and prostrate, they help reduce inflammation by improving the blood flow in the body and also strengthening the joints. Omega 6 also needs to come from our diet and/or a supplement and the conversion of this for the body to use is very limited and is blocked my our on the run lifestyles, such as stress, smoking, ageing, sugar, nutritional deficiencies; which means many of us are deficient in this Omega. The supplement that supplies this fatty acid is evening primrose oil and you need a supplement that has at least 10% GLA and from a reputable company. Omega 9 is essential not a fatty acid, because our bodies can manufacture some of it as long as the other two are present in our bodies, however, they all three work very well together and so the premium supplement would have the three included in it. Omega 9 is what the call Oleic Acid and it lowers the risk of heart attack, arteriosclerosis and can reduce the risk of cancer. Foods that contain Oleic Acid are extra virgin oil, olives, avocados, almonds, sesame oil, pecans, pistachio nuts, cashews, hazelnuts and macadamia nuts.
Olive Oil: This is another oil that should not be used for cooking as when it is heated it looses it healthy properties and it should be extra virgin olive oil. Once again this oil reduces body inflammation, it can also assist in weight loss; it helps you look better by reducing dry, coarse skin, strengthen cracked and weak nails, helps hair to be shiny and sleek; protects your heart; combats cancer; helps with the affects of diabetes.
Hazelnut Oil: It is probably one of the most luxurious of all the above oils, or at least it may seem that way as gourmet chefs around the world use it in their prized recipes. This oil can be heated to 430F, so you can cook your favorite foods in it and it has about the same healthy properties as olive oil, with just a little different taste to enhance your menus, it goes well as a substitute for butter and it also goes great with chocolate.
Just so you will know what other oils/fats are good for cooking I am going to give you two other ones that can be heated to higher temperatures. One is grapeseed oil, which can be heated to 420F and it has all three of the Omega Fatty Acids in it and it also comparable to all the above oils; the other one that can be heated to higher temperatures is coconut oil and it is once again one of the most healthy oils you can cook with and it can be heated to 350F for cooking your foods, it has a very distinct flavor and you would need to like coconuts to be able to enjoy this in your cooking.
These are many options for you to get started on your healthy path to good eating and know that the food can taste good and still be healthy, quite looking for short term answers and fixes, and make long term lifestyle changes.
Thought for the day: "We must always change, renew, rejuvenate ourselves; otherwise, we harden." -Goethe-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons http://www.spiritedboutique.com
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
October 28, 2007
September 27, 2007
Stress Eraser - Can Stress Make You Fat?
The simple answer to this question is yes? We are going to look at some reasons why this is so and then I want you look into your lives and see if any of these reasons/things apply to you and your lifestyle.
Emotional eating: Now that could really be called stressful eating, when we are lonely, tired, stressed or hit with something that makes us uncomfortable many of us think of food to fix it and make us feel "comfortable". This could also be just the stress of everyday non-stoppable lifestyle and eating on the run and not really watching what and when we eat.
Then there are some of us that when we get stressed we completely loose our appetites, that is because the first chemical produced when we encounter stress is corticotrophin and then the other brain chemicals kick in and that is when we get the urge to eat.
That is why this information is so important to you, so when you are hit with stressful times you know what is happening to your body and you can deal positively with the effects rather than go eat. Go for a walk, do some pushups, go to the beach, listen to some music, do a few yoga poses, meditate, anything that will put your body, mind and soul into balance again.
There are two types of fat that your bodies store, first there is the peripheral fat which stores right below the skin, which might not look as good, as it is the fat that shows up on your thighs and legs, it is not as dangerous though as visceral fat which is stored around the belly. Visceral fat puts you in higher risk of heart disease, diabetes, high cholesterol and inflammation.
With this information, you can see that just counting calories and food intake isn't all that counts, yes the food we take in is very important, however, our lifestyle is also very import. With this information you will also know that when you are stressed and feel the urge to eat and know you really aren't and/or shouldn't be hungry, to just wait a few moments and the hungry urge will subside.
What is important is to keep both the food and the stress in complete balance, which will keep our bodies healthy and our minds clear.
Thought for the Day: "He enjoys true leisure who has time to improve his soul's estate. –Henry David Thoreau-
Emotional eating: Now that could really be called stressful eating, when we are lonely, tired, stressed or hit with something that makes us uncomfortable many of us think of food to fix it and make us feel "comfortable". This could also be just the stress of everyday non-stoppable lifestyle and eating on the run and not really watching what and when we eat.
Then there are some of us that when we get stressed we completely loose our appetites, that is because the first chemical produced when we encounter stress is corticotrophin and then the other brain chemicals kick in and that is when we get the urge to eat.
That is why this information is so important to you, so when you are hit with stressful times you know what is happening to your body and you can deal positively with the effects rather than go eat. Go for a walk, do some pushups, go to the beach, listen to some music, do a few yoga poses, meditate, anything that will put your body, mind and soul into balance again.
There are two types of fat that your bodies store, first there is the peripheral fat which stores right below the skin, which might not look as good, as it is the fat that shows up on your thighs and legs, it is not as dangerous though as visceral fat which is stored around the belly. Visceral fat puts you in higher risk of heart disease, diabetes, high cholesterol and inflammation.
With this information, you can see that just counting calories and food intake isn't all that counts, yes the food we take in is very important, however, our lifestyle is also very import. With this information you will also know that when you are stressed and feel the urge to eat and know you really aren't and/or shouldn't be hungry, to just wait a few moments and the hungry urge will subside.
What is important is to keep both the food and the stress in complete balance, which will keep our bodies healthy and our minds clear.
Thought for the Day: "He enjoys true leisure who has time to improve his soul's estate. –Henry David Thoreau-
BODY INFLAMMATION - Speed up Energy
REDUCE INFLAMMATION – Speed up Energy
What is inflammation?
Definition of inflammation: Response of body tissues to injury or irritation; characterized by pain and swelling and redness and heat. Inflammation is the first response of the immune system to infection or irritation and may be referred to as the innate cascade.
INFLAMMATION is a process by which the body's white blood cells protect us from infection such as bacteria and viruses. In some cases, however, the body's immune system inappropriately triggers an inflammatory response when there isn't any substance to fight off. This what is called autoimmune disease, when the body's normal protective immune system causes damage to its own tissues.
WHAT does all this mean….our bodies are continuously under attach from environmental toxins, pollutants and germs, the immune system is our bodies natural defense mechanism against these attackers. The immune systems job is to protect the body against these foreign invaders. The cells from the spleen, lymph nodes, liver, bone marrow, lungs and intestines are part of the immune system and help to dispose of pollutants in the blood. Studies have shown that changes in diet, lifestyle and exercise can reduce inflammation. A diet in high fiber, olive oil, lower in saturated fats, high in omega-3 fats all reduce inflammation.
IMAGINE just changing the way one eats, what one eats, exercising, controlling stress (info on stress can be found at http://lifeisapicnic.wordpress.com/) and eating organic fruits and vegetables and also eating seafood and meats that are toxin free.
LIFESTYLES that could cause inflammation are smoking, poor nutrition, lack of sleep and excessive sun exposure. Inflammation has been linked to many things that we associate with aging, including wrinkles, arthritis, heart disease, Alzheimer's disease and cancer. Much inflammation can be reduced or prevented by changing your habits and environment or following an inflammation-reducing diet which can be found at http://www.spiritedboutique.com/ in the book section.
What is inflammation?
Definition of inflammation: Response of body tissues to injury or irritation; characterized by pain and swelling and redness and heat. Inflammation is the first response of the immune system to infection or irritation and may be referred to as the innate cascade.
INFLAMMATION is a process by which the body's white blood cells protect us from infection such as bacteria and viruses. In some cases, however, the body's immune system inappropriately triggers an inflammatory response when there isn't any substance to fight off. This what is called autoimmune disease, when the body's normal protective immune system causes damage to its own tissues.
WHAT does all this mean….our bodies are continuously under attach from environmental toxins, pollutants and germs, the immune system is our bodies natural defense mechanism against these attackers. The immune systems job is to protect the body against these foreign invaders. The cells from the spleen, lymph nodes, liver, bone marrow, lungs and intestines are part of the immune system and help to dispose of pollutants in the blood. Studies have shown that changes in diet, lifestyle and exercise can reduce inflammation. A diet in high fiber, olive oil, lower in saturated fats, high in omega-3 fats all reduce inflammation.
IMAGINE just changing the way one eats, what one eats, exercising, controlling stress (info on stress can be found at http://lifeisapicnic.wordpress.com/) and eating organic fruits and vegetables and also eating seafood and meats that are toxin free.
LIFESTYLES that could cause inflammation are smoking, poor nutrition, lack of sleep and excessive sun exposure. Inflammation has been linked to many things that we associate with aging, including wrinkles, arthritis, heart disease, Alzheimer's disease and cancer. Much inflammation can be reduced or prevented by changing your habits and environment or following an inflammation-reducing diet which can be found at http://www.spiritedboutique.com/ in the book section.
September 21, 2007
Health and Wellness Begins with Eating the Right Foods
OUR busy lives and schedules create a rush, rush mentality to out days, and our health and wellness is placed second or even third on our priorities and our first inclination is to give up breakfast, and it is true what they have been saying for years.....breakfast is one of the most important meals of the day. Also, what we have for breakfast is very important....a good meal on the go is a homemade smoothie with wholesome fresh organic foods in it. My daily smoothie consists of ground flax seeds, filtered water, fresh blueberries, banana, flax and borage oil, acai berry powder, enerze vitamin c powder, rice protein powder and ice, then blend this until completely blended and you have a perfect start to your day
I HAVE found for my health and wellness I like to eat my dinner and/or main meal at lunch, as then I have all day to actively process it, and I love to "snack" in the evening, so I fix my snack foods for the evening. Now this is healthy whole foods, not chips and dips.
These usually consist of organic fresh fruit, raw unsalted nuts, hummus with rice crackers, or avocado with rice crackers, this makes me think I am snacking rather than eating a meal, find whatever makes you feel good so you stick with it and don't get the urge to eat unhealthy...that which feeds your mind, body, soul.
CHOCOLATE is very healthy for your health and wellness, there is a catch though, it needs to be at least 70% cocoa and dark chocolate which comes with very limited sugar in it, and I find that takes care of my sweet tooth and my cravings for dessert/chocolate. I always say it isn't dessert unless it is chocolate. Of course this is eaten in moderation, one or two little squares soothes my dessert needs.
ANOTHER important health and wellness tip is water, it is so important to drink lots of water and keep the body flushed out of the toxins we take in, just by living and being in this world.
YOU CAN find the detailed eating plan at http://www.spiritedboutique.com/ in the book section, the book is by Mark Hyman, MD, The Ultimate Metabolism Diet, I highly recommend it.
Sucessful Health and Wellness to you and yours,
Darlene Siddons
I HAVE found for my health and wellness I like to eat my dinner and/or main meal at lunch, as then I have all day to actively process it, and I love to "snack" in the evening, so I fix my snack foods for the evening. Now this is healthy whole foods, not chips and dips.
These usually consist of organic fresh fruit, raw unsalted nuts, hummus with rice crackers, or avocado with rice crackers, this makes me think I am snacking rather than eating a meal, find whatever makes you feel good so you stick with it and don't get the urge to eat unhealthy...that which feeds your mind, body, soul.
CHOCOLATE is very healthy for your health and wellness, there is a catch though, it needs to be at least 70% cocoa and dark chocolate which comes with very limited sugar in it, and I find that takes care of my sweet tooth and my cravings for dessert/chocolate. I always say it isn't dessert unless it is chocolate. Of course this is eaten in moderation, one or two little squares soothes my dessert needs.
ANOTHER important health and wellness tip is water, it is so important to drink lots of water and keep the body flushed out of the toxins we take in, just by living and being in this world.
YOU CAN find the detailed eating plan at http://www.spiritedboutique.com/ in the book section, the book is by Mark Hyman, MD, The Ultimate Metabolism Diet, I highly recommend it.
Sucessful Health and Wellness to you and yours,
Darlene Siddons
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