Monthly Archives: September 2013

Are you nutty for 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, raw 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.

 nuts

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.

Photo credit:  healthyeatingsupport

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!

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Journal Your Way to better health

Regardless of how you journal, whether it is a diary, notebook or poetry, you will find benefits.  It clarifies, prioritizes and sometimes presents grand ideas out of the blue!

—Tips for Finding Time to Journal—

• Try getting up just a half hour or 20 minutes earlier. This gives you 20-30 minutes of quiet time before the house fully comes alive.

• You might find a few minutes after everyone else is out of the house as well.

• You may find 15 minutes in a coffee shop or juice stop on your way to work gives you the time you need to write, and, will add to the pleasure.

• 15 minutes before you start your work routine may be the time for you. You may think it will cause you to stay later at work to get everything accomplished. Writing is like your morning workout, it is amazing how spending the time can buy you more time through the day.  Your head is clearer and you can do your job and handle people more efficiently and effectively.

Journaling in the morning allows you to clear the cobwebs in your brain. You’ll notice affects almost immediately, it helps to focus you.  You will find that you do things that you would have skipped over otherwise.  Try to journal every day.  If you don’t then sometimes will work too.

It is established that it takes 6 months to form a habit.

Commit to journaling for 6 months!  Then, tell me what has happened!

Please comment below and share how you journal now!

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Are you Coo-Coo for Coconut?

Coconut oil can be used for a lot of things.

You can cook with it and not only does it taste delicious, the health benefits are astounding!

Coconut oil is great in showers. It is a great cleanser as well as a moisturizer.  You can also keep it on your nightstand as a moisturizer.  There is a lot to be said for anything that is chemical free that we can use on our bodies.  There are some people who use coconut oil on their faces.

Coconut oil is great to massage into your scalp.  It is nice for the hair and the skin.

My favorite thing to do is mixing in the wonderful scents of essential oils.

Coconut oil is great in raw food recipes:

  • You can use 1 tsp of coconut oil daily in your morning smoothie.  It gives it such a nice texture and it is so good for you.
  • You can use coconut oil in raw protein bars. It gives them a lovely texture, flavor and holds them together nicely.
  • You can use coconut oil in chocolate, mushroom recipes, chia pudding (for immunity and strength).  Add a teaspoon of coconut oil for added smoothy creaminess.
  • You can add coconut oil in hot tea with a pinch of raw cacao for a special treat as well.
  • You can even use coconut oil with cashews and stevia to make a delicious frosting.

There are a lot of ways to use coconut oil and there are even more reasons why you should.

Coconut oil has lauric acid, caprylic acid, capric acid.  These acids give it antimicrobial, antifungal, antibacterial and antioxidant abilities.  It is mostly saturated fat, 92% with a small percentage being mono unsaturated and poly unsaturated.  Coconut oil is a healthy fat.

Some of the benefits that are attributed to coconut oil include (but not limited to):

  • Weight loss
  • Heart disease
  • Immunity
  • Healing and infections
  • Digestion
  • Candida
  • Kidney stones
  • Liver disease
  • Diabetes
  • Stress
  • Bone loss
  • Tooth decay
  • Alzheimers
  • Hormone regulationcoconut

“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain, saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly.”(Wolfe, 2009)

Coconut oil also helps to regulate blood sugar.  It is one fat that diabetics can eat without fear.

Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is good for dental health.  It is especially beneficial to women who are at the age to develop osteoporosis.

When you go to order or purchase your coconut oil this is what you should look for:
organic-raw-extra virgin-cold pressed, like this one here.

Enjoy!

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Are you in an Unhealthy profession?

Things that factor into poor health in a profession include hazards, mental and physical health, stress, long hours, and depressing work environments.  It has been found that companies who invest in the wellbeing of their employees have healthier and happier workers.

According to Fox News, the 8 professions with the worst health (not in order):

  1. Firefighter/Police officer
  2. Desk jockey
  3. Manual laborer
  4. Lawyer
  5. Healthcare shift workers
  6. Service and retail employees
  7. Enlisted soldier
  8. Transportation workers

I was surprised to see people who sit at their desk on the list.  Although I really shouldn’t have been that surprised come to think of it.  I see a sharp decline in my health when I spend too much time working at my desk.  I slow down on my exercise.  Not only that but my participation at home goes down and that causes stress. I don’t take the time to prepare all the healthy foods I normally eat.

Other professions like public service, firefighter, police officer and then manual laborers and enlisted soldier are just obvious.  They are put in harm’s way all the time, which of course will increase stress and anxiety.  It is really important that they take the time to care for themselves because they will stand up to physical pressure better and make better and quicker decisions if they are healthy.

I know enough lawyers to understand this one, they bill out hourly and work a ton of hours.  They also live with a lot of stress, maybe not physical, but definitely mental.

Truck drivers, without question, have one of the unhealthiest professions there is.  They sit all day, eat at rest stops, sleep weird hours, are subject to dangerous situations and accidents and are under a tremendous amount of stress.  I was very surprised to learn that truck drivers average expected life span is 61.

Service and retail employees work long hours on their feet and deal with a surprising amount of stress.

There are a lot of other professions that could go either way.  I think of mothers of teenagers for example. That can be one of the most stressful times of your life.  You think of teachers as having a pretty stress free existence, unless they are working with special needs.  There are some social workers who go home and vomit every night.

Restaurant workers, especially in the most unhealthy food environments, would be pretty unhealthy as well.  They eat the “luxury” foods in big restaurant size portions that are intended for moderation, on a daily basis.  They live pretty stressful existence trying to serve the public.

Looking at all this reminds me how lucky I am that I love what I do.  The truth is, my profession could be unhealthy too.  No matter what you do, if you find a way to put your health first, you are way ahead of the game.  It is your choice.

You can make the decision now to do everything it takes to: Be Fit. Be Healthy. Be Happy.

  • Get up in the morning and do some kind of exercise.
  • Learn what to eat, how to eat and why to eat it.
  • Take time to laugh and smile.
  • Forgive those you love and live without resentment.
  • Be kind and give of yourself to others.
  • Take time for prayer or meditation.

If you do all these things, you will be fit, healthy and happy.

I want to help you.  You can choose to work with me in depth and personal or you can just stop by hereto sign up for updates, newsletters and tips.  Either way, you owe it to yourself to give yourself the gift of health. 

Jump in now, you will never, ever be sorry!

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