Everything You Think You Know About Healthy Eating is Wrong and it's Making You Fat and Tired

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Hey My Beautiful Dear Friend,

Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat. 

Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it. 

Ideally, you need a varied eating plan full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

 

Every day this is what you should aim for:

  • A colorful array of fruits and veggies at almost every meal and snack.  You need the fiber, antioxidants, vitamins, and minerals.

  • Enough healthy protein.  Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).

  • Healthy fats and oils (never “hydrogenated” ones).  There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your healthy salads.  Use extra virgin olive oil and coconut oil, if you eat eggs choose organic and get grass-fed meats when possible.  You don't need to overdo it here.  Just make sure you're getting some high-quality fats.

 

How you eat and drink

Also pay attention to how you eat and drink. 

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let's first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite.  Notice and appreciate the smell, taste and texture.  Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don't forget about drinking your food.  

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!)  

A green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider, drinking too much of a concentrated food can also make you fat and sluggish, so consider a large smoothie to be a full meal not a snack.  And don't gulp it down too fast.

If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds. Try my Peachy-Chia Smoothie recipe coming soon...!

Summary:

Consider not only how much you eat but also what and how you eat it.

Five Cholesterol Myths and What to Eat Instead

Hello!

You knew there was a bit of an over-emphasis (border-lining obsession) about cholesterol, right?

Before we jump into some myths let's make sure we're on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it's floating through your blood is what's more important than just how much of it there is overall.  In fact depending on what it's combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.  

They're grouped into two main categories: 

  • HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.

  • LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”). And yes, it's even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test. So “cholesterol” isn't simply cholesterol because it has very different effects on your body depending on which other molecules it's bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it's incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn't nearly as important as how much of each kind you have in your blood. While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver.  It's actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  'Cause that's where it's made! What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn't need to make as much.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there's a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide

Myth #5: Drugs are the only way to get a good cholesterol balance

Don't start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don't seem to be able to raise the “good” HDL cholesterol all that well. Guess what does? Nutrition and exercise, baby!

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

Don't worry the recipe below should help you add at least another salad to your day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That includes nuts, seeds, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary: 

The science of cholesterol and heart health is complicated and we're learning more every day.  You may not need to be as afraid of it as you are.  And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing

Makes about ¾ cup

½ cup hemp seeds

½ cup orange juice

1 clove of garlic, peeled

dash salt and/or pepper

Blend all ingredients together until creamy. Serve on top of your favourite salad and Enjoy!

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

References:

 

http://www.precisionnutrition.com/all-about-cholesterol

http://summertomato.com/how-to-raise-your-hdl-cholesterol

https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/

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There is so much going on in our bodies.  Many, many biochemical reactions and all of them need nutrients!

 

It's no wonder that a few key deficiencies can lead to low testosterone levels.

 

Did you know that you need enough zinc and vitamin D to produce enough testosterone?  Do you know which foods are the best sources of them?  Do you know what to look out for before you consider supplementing?

 

Well, I've laid it all out for you here.

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Amazing Uses and Health Benefits of Coconut Oil

HELLO THERE BEAUTIFUL!!!

 

Research indicates, animal fats have long chain saturated fat, while coconut oil contains healthy, healing, medium chain triglycerides (MCTs). This saturated fat is considered a rare and important building block of every cell in the human body, and can actually reduce cholesterol and heart disease.

This incredible food boosts immunity, kills bacteria and viruses, protects against cancer and other degenerative diseases, and prevents osteoporosis by promoting calcium absorption. It also slows down aging and is good for skin radiance.

Weight Loss from Coconut Oil/Butter


American farmers attempted to plump up their cattle by feeding them coconut oil. Instead of gaining weight, their cows lost weight!

This is because:

1. The long-chain fats nearly always go to fat storage, while the MCFAs (medium chain fatty acids) are burned for energy... which is why you feel great after eating this coconut super food.

2. Coconut oil helps to stimulate the metabolism, so you burn more calories each day, which helps with weight loss and energy levels.

Coconut Oil/Butter is Packed with Lauric Acid

Coconut oil, like human breast milk, is rich in lauric acid, which boosts immunity and destroys harmful bacteria and viruses. In fact, coconut oil is one of the closest foods on the planet to breast milk.

Scientists in the Philippines researched the effects of coconut oil and lauric acid on patients with the HIV virus that causes Aids. The results were amazing. Most of the Aids patients showed a dramatic drop in the HIV virus count, in some cases to "undetectable" levels. While there needs to be a lot more research, there is certainly evidence to suggest that people with this virus would benefit from having a diet rich in coconut.

Lipid researcher Dr. Jon Kabara says "Never before in the history of man is it so important to emphasize the value of Lauric Oils."

Coconut Oil/Butter Kills Candida (Yeast Infections)

Coconut oil has been shown to kill the Candida Albicans yeast, which is caused by antibiotics, birth control pills, and modern living. It has caused a whole generation to be tired, foggy headed, unable to optimally digest food, and suffer from a range of other illnesses.

Yet many sufferers have claimed that their health has dramatically improved when using coconut products. This could be due to the fact that coconuts are a dense source of caprylic acid, which has anti-fungal properties. It could also be due to the fact that these people replaced regular milk (which is generally toxic and bad for candida sufferers) with the milk from coconuts.

Healthy Skin

Coconut Oil/Butter has youth enhancing, glow encouraging properties for the skin. It is highly moisturizing and promotes skin elasticity.

Learn more: http://www.naturalnews.com/023563_coconut_oil.html#ixzz1OnFvd700

LOVE AND WELLNESS,

DEB

Natural Diuretics from Nature's "Farmacy"

Hello Gorgeous!

Here are some foods which are natural diuretics. Eat plenty of them to aid kidney function in the removal of toxins and excess water from the tissues.

 

See the list below of Natural Diuretics

Diuretic food
Natural foods with high water content such as watermelons and cucumbers help increase urination and better flushing out of toxins. Cucumbers are rich in sulfur and silicon that stimulate the kidneys into better removal of uric acid. Watercress and artichokes are also natural diuretic foods.

Asparagus contains asparigine - a chemical alkaloid that boosts kidney performance, thereby improving waste removal from the body.

Brussel Spouts help in stimulating the kidneys and pancreas. This helps in better cleansing of cells.

Beets are natural diuretic foods that attack floating body fats and fatty deposits.

Oats contain silica - a natural diuretic.

Cabbage is known to aid breakage of fatty deposits, especially around the abdominal region.

Carrots are a rich source of carotene that speeds the metabolic rate of the body and hastens removal of fat deposits and waste.

Lettuce aids better metabolism and flushing of toxins.

Tomatoes are rich in Vitamin C that aid the metabolism and release of water from the kidney to flush out waste.

Other than the other excellent properties that Garlic possesses, it is a natural diuretic food that aids breakage of fat. Horseradish, raw onions and radish speed up your metabolism. 

Want to find out more about how you can adopt a lifestyle that will keep you free from pills, pains, and pounds? Set-up a FREE "Breakthrough Session" with me today.

 

Wishing You Wellness,

Deb