Blog Archives

What’s so Super about Superfoods??

Goji Berries

As more and more of us shop at Whole Food Markets and have become aware of the importance of eating clean and organic foods we are naturally moving toward foods that have the potential to make us incredibly healthy!  Super foods are not new, as a matter of fact; they all go back to ancient times.  We are just rediscovering what our ancestors knew instinctively.

Super foods are natural food sources with highly concentrated, complex supply of high quality nutrients with the least negative properties. The magazines are pushing them as diet aids, the truth is they are not always low in calories, but, for the number of calories present, they are always high in nutrients.  They are an excellent addition to any healthy diet

Super foods should not be the only part of your diet.  A really healthy diet would include a combination of live, raw plant foods, super herbs and super foods.    Super foods can help nourish the brain, muscles, bones, organs, immune system and hair, skin and nails.  They also correct imbalance in the diet.  The ultimate goal would be to be able to quit taking vitamin and mineral supplements and actually get these nutrients from your foods.

Super foods include:

Acai

Algae

Aloe Vera

Bee Products

Cacao

Camu Camu Berry

Chlorella

Coconut

Goji Berries

Hempseed

Incan Berries

Kelp

Maca

Marine Phytoplankton

Noni

Yacon

Adaptogen:  A plant based substance with combined therapeutic actions in the human body.  An adaptogen strengthens and invigorates the system while helping the body to deal more easily with stress of differing origin by supporting the adrenal glands.   Adaptogens are believed to reinforce the non-specific power of resistance of the body against physical, chemical or biological noxious agents. They must also have a normalizing influence and may not be harmful or alter the bodies’ normal functions.

Antioxidants:  A substance that reduces damage due to oxygen.  Think rust or an apple turning brown.

HGH:  Human Growth Hormone, Growth hormone is produced by the pituitary gland to fuel childhood growth and help maintain tissues and organs throughout life.  Our growth hormone slows as we age.

Polysaccharides:    A carbohydrate whose molecules consist of a number of sugar molecules bonded together that fortify the immune system.

Sesquiterpenoids:  A class of Terpenes that have anti-inflammatory properties.  They increase production of HGH by stimulating the pituitary and penal glands.

Have questions?  Comment below or email us at info@lifeoficoaching.com

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Advertisements

Fat – The Whole Truth… Or At Least a Lot of Opinions

1656377_10202187049330647_1018249819_n

Fat

In the book, Engine2 Engine, written by Rip Esselstyn, his assertion that we should avoid all fats, good or bad, because they have so many calories can get a little confusing.

Everything I have read about having a higher metabolism, balanced diet, good skin and antioxidants is that we need that good fat.

Dr. Hyman says…

“We should obtain the bulk of our antioxidants from food – namely whole, real, unprocessed plant foods. And we should take antioxidants as a team, not individually.

Whew! That’s a lot of biochemistry and physiology, and I really would go into so much detail if it weren’t so important.”

So here’s what to do to protect your mitochondria and prevent rusting.

  • Eat less processed, junk food, sugar and empty calories. In fact you should really avoid them altogether.
  • Detoxify – get rid of environmental and internal toxins
  • Address inflammation
  • Balance your hormones

Here are things to boost and protect your mitochondria:

  • Exercise – interval training increases the efficiency and function of the mitochondria, and strength training increases the amount of muscle and number of mitochondria
  • Eat whole real, colorful plant food – 8-12 servings of fresh vegetables, fruits, beans, nuts, seeds, whole grains every day full of antioxidants and phytonutrients
  • Take mitochondria protective and energy boosting nutrients such as acetyl-L-carnitine, alpha lipoic acid, coenzyme Q10, n-acetyl-cysteine, NADH, D-ribose, resveratrol, magnesium aspartate
  • Increase omega 3 fats to help build your mitochondrial membranes

Brendan Brazier says…

How important are fats, what forms should you be consuming and in what quantities? It wasn’t long ago when then medical community was advocating the avoidance of all fat, even in the form of nuts or an avocado. Long gone are the days of neglect and dismissal when it comes to fat. We have made great progress drawing more clear lines between raw plant based sources that are good for you, even anti-aging, and those that are harmful such as cooked, animal based, and processed saturated and trans fats.

Bad Fat

A deficiency of healthy fat runs prevalent throughout the modern day North American diet with the majority of people consuming too many of the detrimental bad fats including saturated fats in meat and dairy, and processed polyunsaturated fats or hydrogenated trans-fat from cooking oil and margarine used in processed foods. Consuming too many of these and not enough of the good fats contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy, auto immune diseases and ultimately premature death.

Many of the oils we think are doing our bodies well are in fact causing further damage. The processing of oil can be the difference between good and bad. Some extraction methods for cheaper oils involve high heat, which can actually cause the oil to convert to trans fat. Other extraction methods use chemical solvents to separate the oil, usually done with low-grade oils.

Good Fat

The health benefits of consuming a sufficient amount of fat in the right forms and proper proportions has been shown to be immensely important in an endless number of areas impacting the state of body and mind. Among other things, it can strengthen the immune system, enhance brain and nervous system function such as mood, intelligence and behavior, greatly reduce cardiovascular disease, increase energy and performance, grow healthy skin, hair, and nails, regulate body weight, and improve organ and gland function.

Essential Fatty Acids

Omega-3 and Omega-6 are the two essential fatty acids (EFAs), “essential” meaning that the body cannot produce them — they must be ingested, by eating foods rich in EFA. EFAs are a type of fat known as long-chain polyunsaturated fatty acids and an important dietary component of overall health. Lending support to the healthy function of the cardiovascular, immune, and nervous systems, they also play an integral role in promoting cell health. Repair and regeneration of the cellular membrane is vital for keeping the body biologically young and enabling it to retain mobility and vitality throughout life. Contributing to our cells’ ability to receive nutrition and eliminate waste, EFAs help keep the cellular regeneration process moving. Our body’s ability to fight off infection and reduce inflammation is in part dependent on having an adequate supply of EFAs in the diet. In fact, healthy and efficient brain development in children has been linked to a diet rich in EFAs.

In addition, a balance of omega-3 and omega-6 EFAs are vital for skin health. Dry skin is commonly treated topically with a moisturizer, leaving the cause of the problem unaddressed. A diet with adequate EFAs will keep skin looking and feeling supple.

The present day American diet contains an excess of omega-6 by10 to 25 times with almost no omega-3. This imbalance among other things has been shown to contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy and autoimmune diseases. Excellent sources of omega-3 to help restore the natural balance are flaxseed and hemp oil as well as walnuts.

GLA

Gamma-linolenic acid (GLA) is a difficult to attain omega-6 EFA with potent anti-inflammatory properties via production of hormone-like substances called eicosanoids. These help soothe skin, promote healing and regulate water loss. GLA’s anti-inflammatory properties expand blood vessels enabling better blood flow. It is known as an immune booster, cancer fighter, cholesterol reducer, arthritis reliever and supple, beautiful skin. Evening primrose, borage and hemp seed oils are the best sources of GLA.

MCTs

Another healthy yet underrated fat are Medium-chain triglycerides, or MCTs, found in large amounts in coconut oil. They are unique in that they are a form of saturated fat, yet have many health benefits. Their digestion is near effortless and, unlike other fat, MCTs are utilized in the liver and are easier on the pancreas, liver, and digestive system. Within moments of MCTs being consumed, they are converted by the liver to energy which make it an excellent source of energy during an intense workout or race. It has been shown to promote heart health, a strong immune system, a healthy metabolism, weight loss and youthful skin.

PHYTONUTRIENTS

Healthy fats like raw unprocessed plant based oils also carry hundreds of phytonutrients such as chlorophyll, phytosterols, Carotenoids, Lignans (Phytoestrogens), tocopherols, tocotrienols, Flavonoids (Polyphenols) among others. Flax oil, for instance, when extracted properly can retain high levels of cancer fighting lignans, while hemp oil is rich in many phytonutients, in particular receiving a lot of attention for its high levels of immune boosting, alkalinizing, and cleansing chlorophyll.

Antioxidants

Plant based oils can also be a great source of antioxidants. Chlorophyll found in hemp oil has antioxidant like properties while berry seed oils are packed with antioxidants in a highly concentrated form. Raspberry, cranberry, and pomegranate seed oils are among the best. They can be hard to find in stores and are expensive, but they will deliver an extra dimension to a high-quality oil blend. A mixture containing all these oils is the ultimate essential fatty acid and antioxidant combination.

What to Look For:

A good fat should generally come from an organically grown plant based source with minimal processing to preserve their “raw”, nutrient rich state. Look for oils that are cold-pressed and have not undergone a distillation or purification process. Also try to avoid those that are exposed to heat and light as they can result in oxidation.

Hemp oil is a great base for salad dressings, sauces, shakes and many other recipes that do not require cooking at high heat. This is because hemp offers exceptional flavor and nutrition. Using only hemp oil as your primary oil source is a good way to go; however, a blend of about 80 percent hemp oil, 10 percent flaxseed oil, and 10 percent pumpkin seed oil is an optimal balance of essential fatty acids. Fats play a pivotal role in one’s health and longevity.

Hemp seed oil, flax seed oil, antioxidant oil blend (green tea seed oil, pomegranate seed oil, black cumin seed oil, black raspberry seed oil, blueberry seed oil, cranberry seed oil), pumpkin seed oil, coconut oil.

 

Dr Caldwell Esselstyn says…

Oils and Fats

Along with cutting out animal-based foods, this diet recommends eliminating all oils, including olive oil and canola oil. You also need to avoid nuts and avocados since these plant sources contain high amounts of fat. Dr. Esselstyn explains that these oils and fat sources may contribute to high cholesterol levels, which in turn, may increase your cholesterol levels. You do require some amount of fat in your diet, and the diet recommends having 1 tbsp. of flaxseed each day. This provides heart-healthy omega-3 fatty acids, offering the amount of fat your body needs to function properly.

Dr. Esselstyn is the father of Rip Esselstyn (Forks over Knives and Engine 2 Engine) he is a cardiologist who has had great success with patients eating his plant based diet.  Rip is a firefighter who has adopted and is doing a real good job of promoting his dad’s diet plan. He says; no avocados, nuts, olive oils all the things that we have been told produce health.  I am more confused.  I think that my decision for me will be to limit my healthy fat.  Make sure that I have that tbsp of flaxseeds every day and curtail the rest.  I will have to go back and check some more.  It seems like it is the cardiologists who have the most rigid and controversial diets.  Adkins, Esselstyn and Agatson are three of those Dr’s and they all have different approaches.

 

Karen Davis, Holistic Health Practitioner says…

Trust your gut.  What feels right for you?  Personally, I eat avocados and peanuts butter almost everyday.  I sometimes cook my vegetables in coconut oil and I love to grab a handful of my homemade trail mix (nuts, berries, seeds and dark chocolate) when I need a mid-day snack.  I suggest you try adding in “healthy” fats and removing some of the “unhealthy” fats and see how you feel.  If you don’t feel an improvement, then begin removing the “healthy” fats as well.  Feel any better?

Be well & inspired!

Karen ~ Your Wellness Warrior

http://www.LifeofICoaching.com

Healthy Snack Ideas

healthysnack

Cravings happen even to the healthiest of us. Often, when a craving hits in the afternoon or the evening after dinner, we get the urge to snack. Snacking can be a bad habit to get into, because the snacks we choose are often junky, un-nutritious, and high in calories, sugar, or fat.

The trick to snacking without piling on the pounds is to find healthy alternatives to the regular snacks you might normally reach for.

Usually, when we get a craving it is for either something sweet (chocolate!), savory (potato chips!), creamy (ice cream!), or crunchy (crisps!). Obviously, my examples are foods you shouldn’t eat all the time if you want to be trim and healthy. But that doesn’t mean you have to fight your cravings for the rest of your life. Instead, you just need to substitute.

Fruit_1

Next time you get a craving for something sweet, why not try:

• fresh, whole fruit
• apples and almond butter
• dried fruit
• green smoothies
• banana “ice cream” (peel a banana, freeze, blend in a food processor with nuts, berries or raisins ,and serve)
• dates stuffed with almond butter or other nut butter
• organic dark chocolate chips or carob chips

healthy-super-bowl-party-recipes-and-tips-L-1_J4Oq

For your savory cravings, try these healthy alternatives:
• olives
• pickles and pickled vegetables, such as carrot, daikon, beets, and lotus root
• tabouli, hummus
• steamed vegetables with tamari/shoyu or umeboshi vinegar
• freshly made salsa or guacamole
• Sauerkraut (will also knock your sweet craving right out!)
• salted edamame

green smoothie

Your creamy cravings can be met by eating:
• smoothies
• avocados
• rice pudding
• dips and spreads, like hummus and baba ghanoush
• puréed soups
• puddings made with silken tofu, avocado, or mashed banana
• mashed sweet potatoes
• coconut milk

plaincarrotspost
Finally, don‘t cave and reach for the Pringles, when you can eat these crunchy (but still healthy) snacks:
• apples
• frozen grapes
• rice cakes
• light popcorn or plain popcorn (use coconut oil to pop in a covered pan)
• carrots (particularly the sweet, organic baby carrots)
• celery and nut butter
• raw, unsalted nuts like cashews, almonds, and walnuts

Don’t fight your craving. Instead, listen to what it is your body wants specifically and choose the healthier option that will be good to your waistline.

Be well & Inspired!

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

What are Superfoods?

Goji Berries

Superfoods are a special category of foods found in nature. By definition, they are sparse in calories and dense in nutrients, meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of antioxidants and essential nutrients we need but cannot make ourselves.

The most important thing for everyone to know is that superfoods are easy to find in every local supermarket. They’re worth looking for!

Top 10 Superfoods:

1)      Apples

2)      Blueberries

3)      Beets

4)      Avocados

5)      Kale

6)      Kiwi Fruit

7)      Lentils

8)      Sweet Potatoes

9)      Walnuts

10)  Wild Salmon

These nutritional, powerhouse foods are loaded with nutrients crucial to a healthy, long life.

If you can include a variety of them in your diet every day, I promise they will change your life!

I have also included a few of my favorite superfoods that you may or may not have tried:

Chia Seeds:
Ancient cultures throughout Central America have long enjoyed chia seeds as a key part of their food and medicine. The seeds were even used as currency. Chia seeds are loaded with omega fats, protein, antioxidants, and dietary fiber. They have a mild nutty flavor and, since they absorb liquid, they’re ideal for hydration and feeling full.  Check out this recipe for Chia Pudding:  https://www.mindbodygreen.com/0-9492/vegan-recipe-banana-strawberry-chia-pudding.html

Hemp Seed:
Hemp is a well-balanced, vegetarian protein source that includes all of the essential amino acids. Not only is hemp one of the best veggie sources of protein, it’s easy for the body to digest and assimilate. Hemp also features plenty of other nutrients, including abundant fiber, chlorophyll, vitamins, and omega-3 and -6 essential fatty acids. Sprinkle hemp seeds on salads and add them to smoothies for added protein. Just 3 tablespoons of hemp seeds will add 11 grams of protein to your smoothie.

Raw Cacao Nibs:
Nature’s chocolate chips

Cacao nibs are made from pure cacao beans that come straight out of the tropical cacao fruit. Cacao was a culinary treasure to Mesoamericans for thousands of years and touted as the “Food of the Gods” for its superior nutritional profile and exceptional flavor. Make a trail mix with shredded coconut, raw cacao nibs, dried cranberries, and a nut of your choice.

Maca:
Maca is a potent, ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, and combat fatigue. The maca root was prized throughout the Incan empire for its adaptogenic-like qualities that enable it to nourish and balance the body’s delicate endocrine system and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function, helping to balance hormones and increase fertility.  Add maca to smoothies for an extra energy boost.

Goji Berries: Goji Berries provide a number of important macronutrients, including carbohydrates, protein, healthy fats, and soluble fiber. There’s even more to this sweet, little, red berry including 18 amino acids, free-radical fighting antioxidants, carotenoids, vitamins A, C, and E, and more than 20 other trace minerals and vitamins including zinc, iron, phosphorus, and riboflavin (B2). Ounce-for-ounce, goji berries contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than soybeans and spinach. Munch on these goodies as your afternoon snack.

Give one of these superfoods a try today to super charge your day!

Be Well,

Karen

Your Wellness Warrior

http://www.lifeoficoaching.com

Ah, Avocado. How Do I Love Thee? Let Me Count the Ways

healthy-super-bowl-party-recipes-and-tips-L-1_J4OqYou may have heard the news…the avocado crops are suffering from the crazy weather this winter.  We’ll still be able to find them in stores, but we can also expect to pay more for them.   And, they are totally worth it!

  1. I love that your decadence tastes sinfully delicious, yet it’s the “healthiest” of fats.
  2. I love that you make my skin beautiful. The antioxidants in avocados help to get rid of toxins that promote premature aging and wrinkling of the skin. A lot of the toxins on your facial skin are the residue of makeup. Applying 1 mashed avocado as a facial mask and leaving it on for about 20 minutes before rinsing will help to remove these toxins and soften the skin. I promise, in the end, you will not look like the Wicked Witch of the West.
  3. I love to use you as a spread on my Ezekiel bread toast with a sprinkle of pink Himalayan sea salt, and red pepper flakes.
  4. I love that you make my hair shiny.  One avocado mashed and mixed together with 1 egg and your favorite essential oil is great for conditioning your hair. The healthy oils in the avocado help to moisturize and soften dry and brittle hair, and the vitamin E helps to restore a natural shine to your hair. To obtain these benefits simply massage the avocado and egg mixture into your hair and scalp and leave in for about 20 minutes. Then wash and condition with your favorite shampoo and conditioner.
  5. I love to use you in my salads.  Any kind of salad.
  6. I love to use you on my sandwiches in place of mayonnaise.
  7. I love that you complete me.  Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body, because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian or vegan seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. Highest protein content of any fruit (yes, it’s a fruit).
  8. I love to use you in my smoothies to add some creamy richness.
  9. I love to scramble you in my egg white omelet.
  10. I love that you help me with my ABCs.  While avocados have a high caloric count (one avocado is 320 calories), the various nutrients and “healthy” fats make it a must-eat. They are an alphabet of vitamins. One avocado provides your body with vitamins A, C, E, K and B6, along with an enormous amount of potassium and “healthy” fat. Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Oh, yes, I truly do love you.

Be Well,

Karen ❤

http://www.lifeoficoaching.com

I Love You, Avocado

Ah, Avocado.  How Do I Love Thee?  Let Me Count the Ways 

avocado

  1. I love that your decadence tastes sinfully delicious, yet it’s the “healthiest” of fats.
  2. I love that you make my skin beautiful. The antioxidants in avocados help to get rid of toxins that promote premature aging and wrinkling of the skin. A lot of the toxins on your facial skin are the residue of makeup. Applying 1 mashed avocado as a facial mask and leaving it on for about 20 minutes before rinsing will help to remove these toxins and soften the skin. I promise, in the end, you will not look like the Wicked Witch of the West.
  3. I love to use you as a spread on my Ezekiel bread toast with a sprinkle of pink Himalayan sea salt, and red pepper flakes.
  4. I love that you make my hair shiny.  One avocado mashed and mixed together with 1 egg and your favorite essential oil is great for conditioning your hair. The healthy oils in the avocado help to moisturize and soften dry and brittle hair, and the vitamin E helps to restore a natural shine to your hair. To obtain these benefits simply massage the avocado and egg mixture into your hair and scalp and leave in for about 20 minutes. Then wash and condition with your favorite shampoo and conditioner.
  5. I love to use you in my salads.  Any kind of salad.
  6. I love to use you on my sandwiches in place of mayonnaise.
  7. I love that you complete me.  Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body, because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian or vegan seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. Highest protein content of any fruit (yes, it’s a fruit).
  8. I love to use you in my smoothies to add some creamy richness.
  9. I love to scramble you in my egg white omelet.
  10. I love that you help me with my ABCs.  While avocados have a high caloric count (one avocado is 320 calories), the various nutrients and “healthy” fats make it a must-eat. They are an alphabet of vitamins. One avocado provides your body with vitamins A, C, E, K and B6, along with an enormous amount of potassium and “healthy” fat. Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Check out this amazing recipe, using yes you guessed it, avocado!

Have a great day!

Karen 🙂

harder, better, faster, stronger,

Join me on the search for knowledge as I look to get stronger and healthier and look for more ways to enjoy life!

MuseBoxx

Space to Create

kottapallyragavi

The greatest WordPress.com site in all the land!

lukraakvars

Fresh Randomness

New Creations Ministries

Becoming a new creation by applying Biblical nutritional principles of 2 Corinthians 5:17

Rise and Revel

"...the people sat down to eat and drink, and rose up to revel"

Resurrected Mind

Heal Your Mind, Transform Your Life – Through A Course in Miracles

lightlycrunchy

returning to simple living

Transforming through Greatness

Change your life by changing your view of yourself

Chug Your Greens

Sharing some Green Smoothie fun!

Creative Wellness

A Meditative & Expressive, Mixed Media Art Experience

Morning Angel

Have the BEST morning EVERY morning

theflexifoodie.wordpress.com/

Delicious plant-based, whole food recipes & my healthy living tips!

What an Amazing World!

Seeing, feeling and exploring places and cultures of the world

Healthy Bohemian

living a healthy life one day at a time.