fiber

Avocados And Many Of Their Amazing Health Benefits

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Avocados And Many Of Their Amazing Health Benefits

Avocados have a high fat content, but it is a super healthy fat. They were once put on the bad foods list for this fact and yet now they are one of the most popular foods because of their wonderful nutritional value. They are literally packed with the healthy monounsaturated fat, lutein, potassium, folate and numerous other vitamins and nutrients. Avocados support your entire body, from your heart to your eyes.

What are some specific things avocados can do for you?

  • Heart protection – the high amounts of potassium regulates blood pressure, which helps to prevent heart disease and strokes, and even lower cholesterol. The folate in them also contributes to lowering your chances of getting heart disease and heart attacks.
  • Your vision – A fabulous ingredient in avocados is lutein, numerous antioxidants and zeaxanthin……all that protect your eyes from macular degeneration and even improve your eyesight.
  • Cancer prevention – The numerous antioxidants in avocados are a great cancer prevention. Oleic acid that is prevalent is known protection against breast cancer.
  • Great source of fiber – Consuming healthy amounts of fiber is a major component in the prevention of chronic disease. Avocados are rich in both soluble and insoluble fibers.
  • Low glycemic index – This helps to control your blood sugar levels, preventing the onset of Type 2 Diabetes.
  • Rich in Vitamin K – This great vitamin plays an important role in our ability to have functional blood clotting and wound healing. It is also very important to help build strong bones.
  • Rich in Vitamin B6 – This directly supports your nervous system, your teeth and gums and your numerous red blood cells and can reduce morning sickness.
  • A stronger immune system – The high amount of antioxidants directly supports the immune system.
  • Lose weight – The high amounts of monounsaturated fats in avocados actually speeds up your metabolic rate which can help with weight loss.
  • Prevent halitosis – Believe it or not, but avocados can get rid of bad breath! It is able to effectively remove intestinal putrefaction and decomposition which is the actual cause of bad breath and a coated tongue.
  • A protein source – They provide ALL 18 essential amino acids we need for our bodies to form a complete protein, that is just amazing! Also, the protein in an avocado is easy to digest and readily absorbed due to their fiber content.

We all love a delicious guacamole, but adding a little avocado to your daily meals can benefit your health tremendously! Add it to a burger, a salad, slice it up on the side with a little salt and pepper or use it as a condiment.

 

They are delicious and so good for you!

The Way To Maximize Your Metabolism

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The Way To Maximize Your Metabolism

What exactly is your metabolism? It is the process of how we burn our calories we eat and how quickly or easily we gain and lose weight. Age and genetics play a role, and there’s nothing we can do about that, but there are other ways to speed it up if you want to.

First, a key piece of advice, is to get your thyroid checked by a qualified practitioner (they are hard to find). If your thyroid is under active then boosting your metabolism will be a real challenge.

A key way to boost your metabolism is to eat breakfast! This can boost it by as much as 10%. Eating a healthy protein is the best choice for sure and this gets the digestion process going to start your metabolism burning.

Eating protein is a great way to support and boost your metabolism, by as much as 25%! It requires more energy to digest protein which burns more calories and it sustains you for longer.

Regular exercise is key, especially earlier in the day. If you can even take a brisk walk first thing in the morning this will get your motor going and burn more calories throughout the day. Muscle burns more calories than fat, so don’t forget to include some anaerobic activities in your work out routine (stretching, weight lifting and resistance exercises).

Get your fiber! Having a diet rich in fiber is very helpful. It makes you feel fuller longer which helps with weight management and keep you regular.

Try just a few of these and see what happens! These are easy changes that will have dramatic effects on your metabolism.

A List Of Paleo Foods For Beginners

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A List Of Paleo Foods For Beginners

What is the Paleo Diet? It is eating like they did during the Paleolithic Period, or that’s the idea behind it….imagining what was eaten…WAY back in the day. This means anything we could hunt or find – meats, fish, nuts, leafy greens, regional veggies, and seeds. The idea is to focus on protein and vegetables that are from whole and natural sources, plus a little bit of healthy fats and very few carbs.

We all have to start somewhere and sometimes having ideas or a list really helps! On the Paleo Diet you can’t have dairy, grains, starches, wheat or legumes….but what CAN you have? It can be a challenge to make these changes, so here’s some specific ideas on what to put on your shopping list.

Healthy meats of all kinds and fish, plus fruits and veggies are a winner. Everyone knows fruit is healthy but too much is not good for you because many of them are high in sugar, which spikes your blood sugar. So what are the approved fruits and veggies, oils, nuts and seeds? Here’s some great ideas for you….

Suggestions for healthy vegetables:

  • Asparagus
  • Artichoke hearts
  • Carrots
  • Spinach
  • Celery
  • Broccoli
  • Zucchini
  • Cabbage
  • Peppers
  • Cauliflower
  • Parsley
  • Eggplant
  • Green Onions

Suggestions for healthy fruits:

  • Apple
  • Bananas (but limited)
  • Avocado
  • Blackberries
  • Papaya
  • Peaches
  • Plums
  • Mango
  • Lychee
  • Blueberries
  • Lemon
  • Strawberries
  • Watermelon
  • Lime
  • Raspberries
  • Cantaloupe
  • Oranges

Suggestions for healthy nuts and seeds:

  • Almonds
  • Cashews
  • Pecans
  • Pine Nuts
  • Pumpkin Seeds
  • Sunflower Seeds
  • Macadamia Nut
  • Walnuts

Suggestions for healthy oils:

  • Coconut oil
  • Olive oil
  • Macadamia Oil

I always love something I can print out and take to the grocery store with me. I hope this helps you follow your new lifestyle changes on the fantastic Paleo Diet!

The Highest Foods In Fiber

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The Highest Foods In Fiber

We all need our roughage and here is a great list of high fiber foods to incorporate into your diet. But first, why do we need fiber in the first place? It is an essential nutrient that we all need for the proper digestion of our foods. We also need it for the general function of our intestinal and digestive tract and it also helps us feel full (aiding in weight loss)! Without it we will ultimately end up constipated, develop hemorrhoids, possibly elevated cholesterol levels and even elevated sugar levels in the blood. None of these are good or fun to deal with. Too much fiber is not a good thing either, causing diarrhea, possible dehydration and even a bowel obstruction.

When you are adding more fiber to your diet, you need to be mindful of adding more fluids as well….so be sure and drink lots of water! This is good for you anyway, but essential in a high fiber diet.

Here is a short list of some great high fiber foods to think of adding each day:

  • Oranges
  • Prunes
  • Mushrooms
  • Rye
  • Raw Cabbage
  • Nuts and seeds
  • All kinds of berries
  • Pumpkins
  • Celery
  • Tomatoes
  • Leafy greens
  • Oatmeal
  • Beans and legumes
  • Artichokes
  • Peas
  • Different types of squash
  • Brussel sprouts
  • Broccoli and cauliflower
  • Avocado
  • Bran Flakes
  • Pears


These are all everyday easy high fiber foods and by adding in enough to your diet will create a happier you ( :

Magical Mystical Coconuts

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Magical Mystical Coconuts

Coconut Oil

This is an amazing healthy fat extracted directly from the meat of the coconut. It has a long list of medicinal properties and used in cooking as well as for skin care and nourishing products. It is stable at a high heat, slow to oxidize and resistant to becoming rancid, making it suitable for high temperature cooking or deep frying. It is solid at room temperature (unless it is warm and there is no a/c and it is summertime). It is wonderful to bake with! Always use virgin coconut oil.

Coconut Milk

This is made by pureeing the meat and water from a coconut. It is best to avoid the boxed coconut milk because they tend to contain additives and stabilizers to retain a liquid consistency. A better option is canned coconut milk (in BPA-free cans) and those that contain only coconut and water and are preferably of guar gum (some people are sensitive to this).

Coconut Flour

This is made by grinding it finely and drying the meat of the coconut itself. It is full of dietary fiber and protein and serves beautifully as a naturally gluten free flour alternative. The high fiber content also keeps sugars from being absorbed into the bloodstream. It is a great alternative for those with nut or wheat allergies

Coconut Crystals

This is also known as coconut sugar and they are  produced from the sap of the flower buds of the coconut palm tree. They have been used as a traditional sweetener for thousands of years and have a very low glycemic index.

Enjoy the healthy wholesome benefits from coconuts today!!

Fabulous Foods With High Fiber Content For Improved Health

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Fabulous Foods With High Fiber Content For Improved Health

What is fiber and why do we need it in our diet? Fiber is the part in our foods we eat that the body cannot digest or absorb. It is found in whole grains, fruits, vegetables and legumes. It has a long list of health benefits, and a major one is it can significantly decrease the risk of heart disease. It also greatly aids in our digestive health.

There are two types of fiber, insoluble and soluble. Insoluble fiber is found in whole-wheat flour products, wheat bran, nuts and vegetables. It helps to increase your stool bulk and promotes the movement of your food through your digestive system. Soluble fiber is found in peas, carrots, oats, beans, apples and citrus fruits. This type of fiber dissolves in water to form a gel-like substance. It helps your body to slow down the absorption of food components, so you can retain more nutrients.

What are some delicious and easy foods that are high in fiber?

  • Almonds
  • Black beans
  • Whole wheat bread
  • Broccoli
  • Walnuts
  • Avocado
  • Pears
  • Lentils
  • Mango
  • Apples
  • Oatmeal
  • Raisins
  • Barley
  • Pumpkin
  • Blackberries
  • Okra
  • Artichoke
  • Raspberries
  • Spinach

New information is now showing that a diet high in fiber may actually help to slow the epidemic of Type 2 diabetes, mainly by enhancing insulin sensitivity. This actually isn’t because of the fiber content, it is because foods high in fiber tend to be a major source of important micronutrients. When you’re choosing high fiber foods, focus on whole plant foods like from the list above, not fiber pills or supplements to achieve this added benefit.

Who knew that something we can’t even digest is so good for us!

It’s Fascinating How Not Everything Works The Same For Everyone

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It’s Fascinating How Not Everything Works The Same For Everyone

I love the idea of bio-individuality. This is a concept that means basically we are all unique and different and there is no one-size-fits-all, even in our diet. We each can thrive on different lifestyle choices. There are many great books out there to determine your metabolic type as well. Basically, we each have a unique and different need in our diet.

Whatever our individual food choices are, definitely no one should miss out on any major type of nutrient, especially healthy portions of protein.

Which one are you?

You like hot meals – Left over barbecued meats, delicious soups, sausage spaghetti sauce are some easy things you can heat up later for a great meal. Some people actually have a hard time digesting raw, cold foods and have no problem digesting whole and complete sources of healthy proteins (beef, chicken, fish, eggs, etc.). When you eat these types of protein, it’s easy to know you’re getting all of the essential amino acids your body needs every day.

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You like cold meals – It’s funny, but it seems like for every person that prefers warm food, there is another person that prefers it cold. They would rather eat a big salad or a sandwich for lunch. You can easily get your healthy protein by adding in extra cold cuts, hard boiled eggs or chopped cold chicken and bacon to your to your salad. Also blending a great whey protein smoothie is a favorite among this crowd.

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You’re a vegetarian – You can follow the vegan diet more or less, except, but you get to add in dairy and eggs. Greek yogurt, quinoa, legumes and lots of eggs are a great way to get your protein.

You’re a vegan – In order to get your protein, you will need to fill your diet with plant-based proteins. Nuts, seeds, and legumes are all great sources, plus add in things like quinoa, lentils, almonds, walnuts, peanuts, and chia seeds.

You’re a raw foodist – It gets a bit more challenging to get your adequate amounts of protein every day, but if you are diligent you can certainly do it. Raw nuts and nut butters are an easy choice, plus there are many raw seeds that you can eat such as chia.

You can search all over the internet for websites dedicated to each of these categories. It will help you to learn great choices and to mix it up so you are never bored with the same foods.

Enjoy the foods you love while getting the healthy protein your body needs!

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