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Fats…Good or Bad?

nuts

Great news!  Some fats are actually good. The secret is as long as we don’t eat too much of it. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.

Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good but you can’t cleanse all the time. That is when you eat nuts and seeds just not too much.

If you are eating a nice, healthy, diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.

If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.

“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”

Nuts also have fiber, vitamin E, plant sterols and L-arginine.

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

Type of nut Calories Total fat
(saturated/unsaturated fat)*
Almonds, raw 163 14 g (1.1 g/12.2 g)
Almonds, dry roasted 169 15 g (1.1 g/12.9 g)
Brazil nuts, raw 186 19 g (4.3 g/12.8 g)
Cashews, dry roasted 163 13.1 g (2.6 g/10 g)
Chestnuts, roasted 69 0.6 g (0.1 g/0.5 g)
Hazelnuts (filberts), raw 178 17 g (1.3 g/15.2 g)
Hazelnuts (filberts), dry roasted 183 17.7 g (1.3 g/15.6 g)
Macadamia nuts, raw 204 21.5 g (3.4 g/17.1 g)
Macadamia nuts, dry roasted 204 21.6 g (3.4 g/17.2 g)
Peanuts, dry roasted 166 14 g (2g/11.4 g)
Pecans, dry roasted 201 21 g (1.8 g/18.3 g)
Pistachios, dry roasted 161 12.7 g (1.6 g/10.5 g)
Walnuts, halved 185 18.5 g (1.7 g/15.9 g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

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

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

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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

How to avoid a fast food joint when on the go and hungry

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Well, I am sure at one time or another we have all found ourselves on the drive thru line, starving, and craving some food that will provide a solution to that crazy grumbling sound in our bellies. So, we go for something quick and fast. It also doesn’t help that each town has at least one to two, or even more fast food joints to offer some quick, yet unhealthy, options for us. How do we avoid this? How can we avoid being that hungry, craving, cranky, and in a need of a fast fix person who has lost all control for healthy determination? Well, it is much simpler than you’d think.

The real fast food, before corporations built these multi-million dollar unhealthy options for us, was good old-fashioned fruits and veggies. Imagine that! Fruits and veggies should always be the number one option, and they are sold everywhere we turn as well, although they don’t usually have a drive thru. So, if it is about convenience then we need to prepare ahead of time. If we pack snacks and quick foods to go in our purse or brief case then we will always have a fast food option that aligns with having a healthy determination.

I suggest packing apples, bananas, oranges, and even some healthy homemade trail mix! Trail mix is my favorite go to snack when I’m on the go. I put some nuts, raisins, and dried fruit like cranberries in a little Ziploc back or plastic Tupperware container. It is always there and it doesn’t fail me. It also quick to prepare and if I make a bunch of it I can take little servings for a couple days so it lasts.

The best way to avoid fast food joints while on the go is to always make sure you have a fast food option in your purse.

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

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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

Pick-Me-Up Snacks to Get You Through the 4pm Slump

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Is this you?

It’s 4pm, and you’re already yawning and feeling exhausted. Put that double espresso and candy bar down – they aren’t going to get you through!!

Who hasn’t experienced that drained feeling halfway through the afternoon, when making it through the day seems impossible? According to the National Sleep Foundation, nearly half of us report an afternoon slump where energy and concentration are challenged. One of the most common reasons for afternoon fatigue is fluctuating blood sugar levels. If too much sugar is released into the body at once, by either waiting too long to eat between meals or high carbohydrate or fatty foods, too much insulin is released to balance the sugar levels. This causes your blood sugar levels to rise and fall rapidly, leading to a quick burst of energy followed by a deep crash. And therein lays the afternoon energy slump… yawn!!!

Enter SNACKS. So, why are they such an important part of your day? Snacks are those 150-200 calories that will save you!! They bridge the gap between meals and stop that rumbling stomach when lunch and dinner are hours away. They keep your blood sugar stable and your hunger in check so that you are not grabbing a candy bar from the nearest vending machine or gorging everything in sight at your next meal. Snacks will fuel your AM workout if there is no time for a proper meal and will replenish your glycogen stores after you have finished that run and strength session. Snacks are also a great way to get in extra whole foods to ensure that you are getting in the correct nutrients for the day.

It’s important to pick the right snack at the right time, to keep energy levels up and bridge the gap properly. A snack made up of a complex carb, a healthy fat, and clean protein will increase your energy levels for a longer period of time.

So, back to that 4pm slump. It’s the time of day when another cup of coffee or quick sugary snack seems like the perfect way to carry you to the end of the day. Hold that thought! With this snack list in hand, and a little planning, you can easily push through and run to the finish line. Don’t let that 4pm slump take control of you; you have the power to take control of it! Below is a list of my top ten snacks to beat that slump, so arm yourself with the ingredients and knowledge that you have the power to keep your hunger and energy in check all day!

TEN TOP SNACKS TO PREVENT THE AFTERNOON SLUMP

  1. A handful of raw unsalted nuts/homemade trail mix – the protein, fiber, and fat is a perfect snack combination
  2. 2 cups of mixed raw veggie sticks and 2 tbsp of your favorite dip – hummus, tahini, pesto, etc.
  3. Hardboiled egg, ¼ avocado, and tomato on a piece of sprouted Ezekiel toast or ½ an Ezekiel muffin
  4. ½ cup organic Greek yogurt (or a lactose-free option) with 1 tbsp nut butter, cinnamon, and ½ apple, sliced, OR Greek yogurt with 2 tbsp mixed nuts, seeds, and berries
  5. Green juice – cucumber, kale, spinach, parsley, celery, lemon ginger, and coconut oil
  6. Smoothie – unsweetened almond milk, ½ banana, 1 tbsp almond butter, protein powder, vanilla, cinnamon, hemp seeds, maca powder/cacao powder, and ice
  7. 1 apple, sliced, with 1 tbsp nut butter
  8. Popcorn with little sea salt and olive oil and a handful of nuts/seeds
  9. Chopped fruit salad with fresh mint and some almonds
  10. Nori seaweed, canned salmon/tuna, avocado, spinach, and cucumber wrap

Happy Snacking!

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

 

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