Anna Hall

Below you will find 8 Healthy Fatty Foods that you will want to consider for your diet. You may be surprised.

1.	Extra virgin olive oil:  Fat composition is approximately 71% monounsaturated, 16%saturated, and 13% polyunsaturated. The olive oil of choice is “extra virgin” olive oil. This olive oil is derived from the first pressing of the olives. The primary benefit is that it contains higher quantities of antioxidants. A little know fact is that extra virgin olive oil is not extracted with the use of harmful industrial solvents, as are most other oils on supermarket shelves. What is know by many, is that extra virgin olive oil is  one of your healthiest alternatives for liquid oils.
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2.	Coconut fat: Close to 92% saturated fat, and amazingly to most people, this is thought of as a very healthy natural fat. Coconut health benefits are in its make up of approximately 65% medium chain triglycerides (MCTs). Roughly 50% of coconut fat is lauric acid and MCT. Lauric acid possesses very potent anti-microbial properties that assist in helping to enhance our immune system. Another interesting note is that Medium chain triglycerides’s are more easily utilized for energy now instead of being stored as body fat. This is a nice benefit.  Coconut oil works well as a cooking oil for stir-frying, etc. Saturated fats, like coconut oil, are more stable and do not oxidize like polyunsaturated oils when exposed to heat and light. The oxidization of polyunsaturated oils creates damaging free, radicals that we want to avoid as much as possible. Great sources of healthy coconut fat are organic coconut milk, virgin coconut, or fresh coconut.
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3.	Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds):  These seeds are great sources of natural unprocessed healthy fats. There has been a lot of attention on flax seeds due to their high omega-3 content. This is great but, omega-3 polyunsaturated fats are very reactive to heat and light. This creates an issue because it makes them susceptible to oxidation and therefore free radical production. Freshly ground flax seed is want you want to use. You will want to consider buying whole flax seed and use a small coffee grinder to grind your own flax seed. This is a much better alternative to the store bought ground flax seed. You can grind fresh flax seed into your yogurt, cereal, or even your salad. For flax oil, make sure it is the cold-pressed variety and in a light-proof refrigerated container. It should be used within a few weeks to prevent it from going rancid. You should never use flax oil for cooking.
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4.	Dark, bittersweet chocolate (>70% cocoa):  You may be aware that the cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean, cocoa butter, is a healthy natural fat, composed of approximately 59% saturated fat, mostly healthy stearic acid, 38% monounsaturated fat, and 3% polyunsaturated fat. Milk chocolates are typically about 30% cocoa. Most dark chocolates are about 55% cocoa. The remaining ingredients are high amounts of sugar, milk fat, corn sweeteners, etc. Your best bet is to find quality dark chocolate that lists its cocoa content. An important reminder, although dark chocolate is a healthy treat, it is still high in calories, so don’t over do it!
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5.	Avocados or guacamole:  Avocado fat content approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. The fat content can be impacted by where they are grown. Avocados provide many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. A nice treat is to add sliced avocado on sandwiches, salads. Avocados are used to make guacamole which can be use to add flavor in wraps, sandwiches and of course quesadillas.
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6.	Fish – wild salmon, sardines, mackerel, herring, trout, etc.:  These fish are high in fat and most any fish or seafood provides a good source of natural omega-3 polyunsaturated fats. These higher fat fish are considered the the best sources of omega-3’s.  Over the past 50 or so years there has been an influx of omega-6 in our diets from sources such as polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. Most of us have a diet too high in omega-6’s compared to omega-3’s. Not known to most people, this is not good for our bodies. You need to be aware that there needs to be a balance of omega-6 to omega-3. It is important to know that there has been concern raised about the levels of mercury in some seafood. With tat said, it is good to add sources of omega-3 to your diet such as the fish above or though a supplement.
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7.	Organically raised, free-range animals:  Animal fat is intrinsically beneficial for our bodies. This is considering that it comes from animals that are healthy to start with. Our ancestors have consumed animal fats for thousands of years. Today we have a problem that much of the mass-produced animal products today are not from healthy animals. Typically, the animals are given loads of antibiotics and hormones to fatten them. And we really have no idea what is in their feed. A solution is to buy organically raised, free-range meats, eggs, and dairy. The problem is that the price will be greater.
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8.	Nuts: Walnuts, almonds, peanuts, cashews, macadamias, etc. are great source of healthy unprocessed fats. You will also get a dose of minerals and other trace nutrients that is good for your body. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats, including omega-3’s. Do not use nuts that are cooked in oil. Best bet, choose raw or dry roasted nuts.
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If you enjoyed this posting, feel free to forward this link to your friends and family that would be interested.

As always, I look forward to your comments

Make it a wonderful day!

Anna

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The Figure 8 Challenge

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The Outrageous Truth about Dietary and Saturated Fats

Are saturated fats are bad for you, you may be surprised by the facts you read below…

Doctors, health “experts” and the media at large warn about The Outrageous Truth about Dietary and Saturated Fats. Politically correct thinking about nutrition differs from some of the following facts. So having an open mind as you read though this is important.

The body is a machine that has evolved over time going back to the cave man. Back in the day they did not have the man made compounds we have today. Your body needs an adequate supply of healthy dietary fats. This is important to the  overall health and wellbeing of your body. Fats are a main element in all of the cell membranes throughout your entire body. When you eat the appropriate amount of healthy natural fats, your cellular processes will carry on normally.

On the flip side, your cellular function will be impaired when you eat the chemically altered, man-made, heavily processed fats that are found in almost all processed foods. When these altered fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.

Healthy Dietary Fats

Healthy dietary fats are essential for optimal hormone production and balance within the body. They are a critical element for muscle building and fat burning processes.  Another important function that dietary fats play in a healthy body is to aid vitamin and mineral utilization, enzyme regulation, energy, etc.

Restriction of any one macronutrient (protein, carbohydrates, or fat) in your diet works against what your body needs and can only lead to problems in the big picture. It is troubling to hear the proclaimed “health experts” recommend limiting the intake of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases.  It just does not seem to make sense that chemically altered elements can be good for the body. I will agree that too much dietary fat or anything for that matter cannot be healthy.

As Dr. Mary Enig, Ph.D, a worldwide leading fat researcher, observes in a number of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.

All three basic macronutrients (protein, carbohydrates, and fat) serve important functions for a lean, healthy, and disease-free body.

An interesting observation

Below are some examples of high fat diets and the associated excellent health of traditional populations around the world and there are many others. Why is it that many doctors, nutritionists, and media outlets ignore these facts and continue to promote a diet that restricts fat intake.

• Up to the point that western dietary influences invaded, traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat, primarily from coconut fat, remained nearly free from heart disease, obesity, and other modern degenerative diseases.
• Traditional Eskimo populations who consumed up to 75% of their total caloric intake from fat, typically from whale blubber, seal fat, organ meats, and cold water fish, display better health and longevity without heart disease or obesity?
• Members of the Masai tribe in Africa remained free from degenerative diseases and maintain low body fat percentages on diets made up of sizeable quantities of raw whole milk, blood, and meat?
• The Samburu tribe of Africa, consumes an average of 5 times the quantity of dietary fat by and large from raw whole milk and meat as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?
• Those who enjoy the traditional Mediterranean diets, which are known to be very high in fat, in some cases up to 50-70% fat, and are also well known to be very healthy?

The biggest problem is that the good fats, natural unprocessed fats, are mistakenly included with the deadly processed fats and oils that make up a large percentage of nearly all processed food sold in your local grocery store, restaurant, deli, fast food restaurant, etc. The bad news is that these deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.

It is important to understand, I’m not suggesting following an excessive high fat diet. Everyone needs a good balanced diet with adequate supplies of healthy carbohydrates as well as good sources of protein.

If you enjoyed this posting, feel free to copy/paste this link and email to your friends and family that would be interested.

As always, I look forward to your comments

Make it a wonderful day!

Anna

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The Figure 8 Challenge

Healthy Living and Weight Loss

Protein Shakes

Supplements to aid in you health and weight loss

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Carbohydrates, white foods and potatoes.

Glycemic Index, and “White Foods” - a Lean-Body’s Friend or Enemy?

Many professionals in the health and fitness business refer to carbohydrates, white foods and potatoes as being  because of the high glycemic index. There are those who say avoid every white carbohydrate.

Certain items such as white bread and refined white sugar are two things we should not be feeding our bodies, I can’t agree with avoiding every “white carbohydrate”. There has been a lot of discussion lately about colorful foods and the protective antioxidants that they contain. The buzz is to focus on colors and stay away from white.

“White Foods” aren’t automatically always the bad guy

Colorful foods provide great things for the body, I think it is a mistake to specifically avoid carbohydrates, white foods and potatoes. An abundance of white foods have specific nutrients that are hard to find elsewhere. Here are a few examples…

Onions & Garlic

Both are white and they are filled with protective phytonutrients, vitamins, and trace minerals that aren’t easy to find in another place in a standard diet… such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

Cauliflower

Here is another example of a white food that is great for you. Cauliflower is full of vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, particularly abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.  A little-known fact is that cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat.  You want eat that cauliflower!

Mushrooms

White mushrooms have high levels of nutrients and antioxidants. White mushrooms are high in a two particucal types of antioxidants called polyphenols and ergothioneine.

Potatoes

Now let us get to White potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Numerous health professionals claim that potatoes are a bad carbohydrate because of the notion that they have a high glycemic index.

The generalization that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices can be made. It is important to consider that there are many other factors that determine how your body will react-to and process the carbohydrates you eat, such as glycemic load and how you combine the high glycemic index food with other foods.

Using glycemic load as an example, watermelon has a high glycemic index. Nevertheless, the glycemic load of a normal serving of watermelon is too low for your body to start packing on body fat just because you ate this high glycemic index fruit. To get enough grams of carbohydrates to have any damaging glycemic effect, you would have to eat such an massive quantity of watermelon, that it is just not realistic and would not be comfortable.

Watermelon is a great source of vitamins, minerals, and lycopene. It should not be avoided because it has a high glycemic index. Bottom line, candy bars, cupcakes, and donuts make you fat… NOT watermelons, carrots or potatoes… French fries excluded of course.

Food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.

White potatoes are actually a healthy carbohydrate when eaten in the proper form… with the entire skin, and don’t mess them up them by deep frying them into french fries! French fries are one of the most wicked foods ever invented for your health. They soaked in a scorching bath of trans fats in a deep fryer.

Potatoes contain so many vitamins and minerals that the list is too long to list. And, as long as you eat the skins, you get a good dose of fiber too.

Below is a recipe for you to try:

A Potato Side Dish

Desired quantity of baby potatoes, a mixture of white, red, yellow, and purple baby potatoes – great for the color!

• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped
• 1 or 2 Tbsp extra virgin olive oil and/or coconut oil
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

If you enjoyed this posting, feel free to copy/paste this link and email to your friends and family that would be interested.

As always, I look forward to your comments

Make it a wonderful day!

Anna

***************************

You may be interested in the following‚

The Figure 8 Challenge

Healthy Living and Weight Loss

Protein Shakes

Supplements to aid in you health and weight loss

View Products

Contact me for Samples and Discounts available on these and other products.

5 Lies About Easy Weight Loss

1. For Easy Weight Loss. eat what you want as long as you eat less.

Great idea and it is most likely true that many people eat more than they should. But, if you are eating less and it is all the wrong things cake, cookies, McDonalds it will make no difference how little you eat. If you are active and exercise daily, as we all should, this only complicates matters. You body needs proper nutrition.

2. Fat Free and Sugar Free is healthy.

Please check out the posting 9 potentially harmful side affects of Aspartame or AminoSweet if you believe that artificial sweeteners are ok. The reality is that on foods that are labeled Fat Free and Sugar Free have to have some interesting mix of artificial ingredients to offer some sort of taste. Be sure to look at the nutrition labels to see what is in the product and then think about how much you really want those ingredients in your body. To a very large degree Fat Free and Sugar Free is a marketing ploy. Butter may be sugar free, but would you make a diet of it?

3. If you eat less you will lose more.

Although true to a point, you must be careful to get the appropriate caloric intake to support a healthy system. It has been said that around 1200 per day is a good number. However, different people may require more or less. You should see a doctor to see what is correct for you. The body has a built in mechanism most likely from prehistoric times to go into starvation mode if it determines that you are not getting enough food. In that case it actually retains fat as an emergency source of nutrition.

4. Beware of Fruits and Vegetables.

There is a school of thought out there that many fruits and vegetables are low in fiber and high in sugar, therefore they may not be the best foods for a diet, Rubbish! If you go back over time, say a million or so years, what was the primary diet made up of. True if you inundate these wonderful natural foods with carcinogens they probably will not do too much good for you. But when grown and harvested properly these are the best! Providing you are not allergic to them. Check out Nutrient-Dense Fruits & Vegetables.

5. Poor on the High Protein and Fats.

No doubt that protein and fat are essential in your diet, but the point is it must be balanced. Carbs may be a problem for some who make that their basic diet. But in reasonable quantities this can be good for you.  Too much of any one thing will not be good for you, especially over the long run.

For easy weight loss in a healthy manner, have a balanced diet of fresh fruits, vegetables and protein. You can supplement with protein shakes, vitamins and minerals, 4 Facts about Vitamins, to be sure you are receiving the appropriate support for your body‚  nutritional needs.

And don’t skimp on the exercise!

Please leave your comments, I would love to hear what you think.

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You may be interested in the following‚

The Figure 8 Challenge

Healthy Living and Weight Loss

Protein Shakes

Supplements to aid in you health and weight loss

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Weight Loss and 5 Benefits of Colon Cleansing

What are colon cleansing products?

Colon cleansing products aim at cleansing the body of an individual from inside. What they do makes them good for weight loss. Virtually all of us have different types of toxins in our bodies. These toxins are harmful for the overall health of people. These toxins affect the digestive system of an individual in a negative manner. As a result of these toxins, foods stick to the walls of intestines and colon. Colon cleansing products help in flushing such dangerous toxins out from the body.

Weight Loss and 5 Benefits of Colon Cleansing

Colon cleansing products are used by a large number of people who wish to reduce their weight. There are many reasons behind the popularity of colon cleansing products.

Following are some of the advantages offered by colon cleansing products:

1. Purifies your body: Colon cleansing products purifies the body of an individual. They perform the task of cleaning the body from inside by eliminating toxins.
2. Improves Digestion: These products improve the performance of the digestion system. When the insides of intestine and colon get cleaned, digestive system works better.
3. Eliminates problems like constipation and bloating: After consuming colon cleansing products, people get freedom from problems like bloating and constipation.
4. Increases energy level: Colon cleansing products boosts the energy level of an individual. Many people feel lazy because of the parasites and toxins present in their body. Colon cleansing products make a person more active.
5. Provides a perfect shape to the body: By reducing extra weight from the stomach area, colon-cleansing products offer a perfect shape to the body.

All these benefits are enough reasons for buying colon-cleansing products. However, before buying a colon-cleansing product, ensure that it is trustworthy.

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9 potentially harmful side affects of Aspartame or AminoSweet.

Aspartame or AminoSweet is estimated to be in 5000 to 6000 products today.

Recently rebranded as AminoSweet, Aspartame is commonly known as the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. The sweetener was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Although controversial, these 9 common afflictions have been tied to aspartame:

1. Headaches/migraines
2. Nausea
3. Abdominal pains
4. Fatigue (blocks sufficient glucose entry into brain)
5. Sleep problems
6. Vision problems
7. Anxiety attacks
8. Depression
9. Asthma/chest tightness.

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In the article Aspartame is, by far, the most dangerous substance on the market that is added to foods it is noted that:

One common complaint of persons suffering from the effect of aspartame is memory loss. Ironically, in 1987, G.D. Searle, the manufacturer of aspartame, undertook a search for a drug to combat memory loss caused by excitatory amino acid damage. Blaylock is one of many scientists and physicians who are concerned about excitatory amino acid damage caused by ingestion of aspartame and MSG.

The risk to infants, children, pregnant women, the elderly and persons with certain chronic health problems from excitotoxins are great. Even the Federation of American Societies for Experimental Biology (FASEB), which usually understates problems and mimics the FDA party-line, recently stated in a review that:

“It is prudent to avoid the use of dietary supplements of L-glutamic acid by pregnant women, infants, and children. The existence

of evidence of potential endocrine responses, i.e., elevated cortisol and prolactin, and differential responses between males and females, would also suggest a neuroendocrine link and that supplemental L-glutamic acid should be avoided by women of childbearing age and individuals with affective disorders.”

According to Wikipedia.org entry for Aspartame – Upon ingestion, aspartame breaks down into natural residual components, including aspartic acid, phenylalanine, methanol,[33] and further breakdown products including formaldehyde,[34] known to have a number[which?] of detrimental effects on the human body,[citation needed] formic acid, and a DKP – Aspartylphenylalanine diketopiperazine.

It is always best to do your own due diligence. Then you can decide for yourself the health impact of Aspartame ‚ or AminoSweet.

I would love to hear your feedback, please comment.

Happy 4th of July to everyone in the USA

7 Facts about Collagen and Why it is important in anti-aging.

Stretch marks happen when the collagen beneath the skin’s uppermost layer breaks down and stretches out. Collagen and elastin are essential to having supple skin, and collagen also plays a role in the support of tissues, organs and bones.

Collagen is referred to as the glue that holds the body together. Without it, the body would, quite literally, fall apart.

Keep in mind this important fact with 7 Facts about Collagen and Why it is important in anti-aging; the body’s natural ability to repair supporting connective tissue and maintain hydration of cells diminishes after age 25.

It’s estimated by 40 years of age, your body stops manufacturing collagen. This results in fine lines and wrinkles, loss of skin elasticity, poor hair, nail and joint quality.

What is Collagen, Did you know?

1. Up to 30% of all protein in the body is collagen!
2. Up to 70% of the protein in connective tissue are composed of collagen!
3. Collagen makes up a substantial amount of the protein composition of ligaments, tendons, cartilage, bone & skin!
4. Collagen is the most abundant protein in the body!
5. Collagen also fills out the cornea where it is present in crystalline form!
6. It is also used in cosmetic surgery, for example lip enhancement!
7. It is responsible for skin elasticity, and its degradation leads to wrinkles that accompany aging.

Muscles and connective tissue are naturally equipped to repair themselves by producing new muscles and collagen proteins. From the normal wear and tear that occurs over time from your daily activities, your body can become depleted of the important amino acids needed to manufacture collagen. This becomes a much more significant problem for individuals involved in strenuous physical activity as well as people with fibromoyalgia and other acute pain syndrome sufferers.

Collagen works hand-in-hand with elastin in supporting the body’s tissues. Basically, it gives body tissues form and provides firmness and strength; elastin gives the same body tissues much need flexibility. This combination of collagen and elastin is very important in many parts of the body, including, but not limited to, the lungs, bones, and tendons. Even the blood vessels rely on both collagen and elastin.

Often, collagen is discussed in relation to the skin. It works with keratin to provide the skin with strength, flexibility, and resilience.

As people age, however, collagen degradation occurs, leading to wrinkles. As such, it is an important substance for those looking for ways to fight the visible effects of aging on the skin.

Since collagens are so important within the body, collagen deficiencies can be problematic. Some genetic diseases are associated with collagen deficiencies. For example, osteogenesis imperfecta, commonly referred to as brittle bone disease, results from a significantly decreased level of collagen. It can also result from the presence of collagen that is of lower quality than normal.

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