healthy fats

Avocados And Many Of Their Amazing Health Benefits

Posted on Updated on

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!

Is There Such A Thing As A Healthy Fat?

Posted on Updated on

Is There Such A Thing As A Healthy Fat?

In recent years fat became enemy number one and all the experts preached that a low-fat or zero fat diet was the only healthy diet. They believed this was the key to losing weight, managing cholesterol and basically would solve any and all health issues. What happened was the opposite and our population has never been so obese and riddled with health problems, including soaring numbers of people being diagnosed with Type 2 diabetes. Everyone turned to processed foods with very little if any fat and filled with carbohydrates and fillers, to just end up putting on the weight.

As a result of these disastrous results for so many was the new focus to not only make a solid effort not to consume too much fat, but to try to consume a healthy portion of the good types of fat. Diets then emerged like the Atkins diet and the South Beach Diet that are very high in fat and with a definitive protein a focus and yet everyone on these diets started losing weight like crazy. With this new way of eating, the concept of healthy fats has really taken off and all of the great health benefits that go along with it.

So, there is such a thing as a healthy fat! They are essential to our daily physical and emotional health. Fat is not the enemy and can even help you lose weight and improve your health. What gets confusing is that there are good fats and bad fats….oh and trans fats are really bad. They are the biggest cause of weight gain, clogged arteries and so much more.

So what are are some of the good fats?

Monounsaturated Fats:

  • Olive Oil
  • Sunflower Oil
  • Sesame Oil
  • Avocados
  • Nuts

Polyunsaturated Fats:

  • Safflower Oil
  • Sunflower Seeds
  • Soybean Oil
  • Sunflower, Sesame and Pumpkin Seeds
  • Fatty Fish
  • Soymilk
  • Tofu

Omega-3 Essential Fatty Acids:

  • Mustard Seeds
  • Flax Seeds and Flax Seed Oil
  • Seeds
  • Walnuts
  • Salmon and Sardines
  • Fish Oil

Saturated Fats (but on a limited basis):

  • Beef, Lamb and Pork
  • Chicken (with the skin on)
  • Butter, Milk and Cream
  • Ice Cream
  • Cheese
  • Palm Oil
  • Coconut Oil

Make that special effort to get your healthy fats at each meal and enjoy them guilt free! ( :

The Amazing Health Benefits Of Coconut Milk

Posted on

The Amazing Health Benefits Of Coconut Milk

Coconut is a unique flavor and not everyone likes it, but it is becoming increasingly popular because of all of the great health benefits it has from the coconut itself, coconut milk, coconut water and coconut oil. Coconut milk is a very healthy alternative to other products and especially for those who are intolerant to traditional cow dairy. It is rich in healthy saturated fat and many other wonderful nutrients.

Coconut milk is rich in vitamins C, E, B1, B3, B5 and B6 as well as iron, selenium, calcium, iron, magnesium and phosphorus. It’s a great option for those who are allergic to traditional cow’s milk or who don’t care for almond milk.It is also a rich source of phosphorus. It contains selenium, an antioxidant, which relieves arthritis and is a rich source of magnesium, which helps to calm the nerves and maintain normal blood pressure. It is a great source of fiber, which makes you feel fuller for a longer time and if taken in moderation, can help to control or contribute to weight loss.

Even though coconut milk contains saturated fat, it reduces cholesterol levels and contains lauric acid which boosts HDL, which is your good cholesterol.

 

Like coconut oil, coconut milk is great for your hair in many ways by nourishing your hair giving natural moisture from roots to ends. It boosts the hair follicles and stimulates hair growth, restoring dry, damaged, weakened and brittle hair as well as split ends, and as a bonus it works as a natural hair detangler.

I love to drink it but there are many other uses for it. Enjoy it in a protein smoothie, with cereal or for your hair!

A List Of Paleo Foods For Beginners

Posted on Updated on

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!

What Exactly Is Quinoa?

Posted on

What Exactly Is Quinoa?

Quinoa is increasingly becoming popular as a health staple in the place of rice and potatoes. The three common types are white, red and black. White is the most common. It has a very mild flavor that makes it easy to incorporate in lots of great recipes. Red is crunchier and has a stronger flavor and needs a longer cooking time. Black is the crunchiest and with that comes the strongest flavor. The quinoa glycemic index is relatively low compared to rice which is relatively high.

It has a unique texture and appearance once cooked.

What are some of the great things quinoa can do for you?

  • Migraine Reliever
  • Lowers Cholesterol
  • Prevent Gallstones
  • Bone Health
  • Lose Weight
  • Great For Diabetics
  • Easily Prepared
  • It Has Protein!
  • It’s Low Calorie
  • It’s Nutrient Rich
  • Supports Cardiovascular Health

What are the great nutrients in quinoa?

Quinoa contains high amounts of riboflavin, magnesium, soluble and insoluble dietary fiber, protein, iron, B vitamins, potassium, zinc, amino acids and calcium. It is much safer for diabetics to consume because it is not likely to spike your blood sugar compared to most simple grains. It is alkaline so it can be eaten to balance out your diet and maintain an alkaline state in the body.

What’s really great is it is very easy to cook, just like rice without the insulin response. Brown some chopped onions, garlic and mushrooms in coconut oil then add the quinoa and lightly fry and season. It’s easy to add chopped cooked veggies to it as well, top it with parmesan, pine nuts, cut up avocado and tomatoes. Yum!!

It used to be that quinoa could only be found in specialty stores, but now you can find anywhere and it’s pre-rinsed and ready to cook.  It can easily be cooked in just 15-20 minutes.

Quinoa is naturally low in calories and contains only around 220 calories per cup. It’s a great diet staple that is healthy, a great source of fiber and is very delicious and filling.

Give it a try! You will love it.

 

What’s All This Talk About Glycemic Index?

Posted on

What’s All This Talk About Glycemic Index?

The Glycemic Index is a measurement of foods containing carbohydrates and their impact on blood sugar levels. This unique reference to foods is now becoming very popular but is actually a relatively new way of analyzing foods. It is extremely helpful to those struggling with insulin issues and weight issues.

Specific diets that focus on eating foods with a low Glycemic Index have been associated with a significant decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas.

Here is an interesting list of foods and their GI values. Take a look.

Foods with a low to medium Glycemic Index Value

  • Cherries – 22
  • Grapefruit – 25
  • Muesli – 43
  • Prunes – 29
  • Oat Bran -55
  • Apricots, dried – 29
  • Ice Cream – 38
  • Apple – 38
  • Whole Milk – 31
  • Sweet potato – 44
  • Minestrone soup – 39
  • Spaghetti – 38
  • Pear, fresh – 38
  • Hummus – 6
  • Capellini – 45
  • Strawberries – 40
  • Peanuts – 15
  • Orange, navel – 40
  • Sourdough bread – 53
  • Banana – 52
  • M&M peanut candies – 33
  • Quinoa – 53

Foods with a medium to high Glycemic Index Value

  • Bagel – 72
  • Pea soup – 66
  • Hamburger bun – 61
  • French Baguette – 95
  • Baked potato – 85
  • Scones – 92
  • Waffles – 76
  • Rice Krispies – 82
  • Corn Flakes – 92
  • Watermelon – 72
  • Dates – 103
  • Pumpkin – 75
  • Rice crackers – 91
  • Pretzels – 83
  • Instant rice – 87
  • Wild rice – 87

It’s a new way to focus on food, but so valuable! Taking a moment to think before you eat can add incredible health benefits. Focus on eating healthy amounts of quality protein, some healthy fat and a little bit of low glycemic carbohydrates and you will just feel better!!

Magical Mystical Coconuts

Posted on

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!!