If you were to type in on a search engine "Food Pyramids", you would be overwhelmed with all the varying pyramids the world has to offer. Each group telling us "This is how you should eat". If they all state that their pyramid is the best, then who is telling the truth and who is deceived? The answer is not cut and dry like you think I might say.
No two people are exactly the same. What my body needs may not be what your body needs. My body may react differently to a particular food group, while yours has no reaction at all to the same thing. However, there may be positive and/or negative reactions that occur that you may be unaware of, or did not associate the foods you are eating as the culprit to a symptom you have been experiencing. This is another topic all together.
One of the reasons of this blog entry is to first challenge you to evaluate realistically what your current lifestyle of eating actually looks like. To do this I recommend tracking for a week what it is you are eating and writing it down (making no changes). I don't want you to do this to be in bondage, rather so you simply know where you are at, especially if you want to start living a more healthy lifestyle. After you have your week recorded, break up the food into categories keeping in mind an estimate of quantities. For example, you might have had some nuts, but a palm full is a lot different than a bag full. Categories I recommend breaking your intake into are: Protein (meat, eggs, fish), Vegetables (raw, cooked, Starchy/ non starchy), Fruit (raw, dried), Grains (bread, pasta, Cereal, rice, etc.), Legumes, Dairy, Water, Oils, Fats and any others that you want. Be as specific as you want. You can go online and find more details of this as you desire. After you have your week of intake written down, guesstimate just how much of each category you do eat from greatest to least. Follow this up by creating your current pyramid with the greatest amounts at the bottom and working your way up. You can look online if you need a better idea of what this looks like, with other options beside horizontal lines.
Now what? Fortunately, this is not the point where I tell you the right pyramid to live by. I am not you, I do not know your body, and I don't know what your specific body needs. But I know the one who does. If you are a believer then you know Who I am talking about. He is the person of the Holy Spirit. He is the best teacher, counselor, guide that we could ever have. He speaks to us in a still small voice and leads us down the path of blessing and prosperity.
When I decided to start eating Paleo style it was not very difficult for me. My trainer told me about it, I did some research, and then I spent time seeking the Lord. I wanted to live in a way that benefited my particular body, and that I felt the Lord would bless. I had the peace to proceed forward, I have not struggled with this choice since then. It has been such an effortless change, and I never have the desire to "cheat". Not only do I eat more clean, my skin looks better, I feel more energetic (although the first 3 weeks were hard energy wise till my body switched energy sources), and I don't get that constant bloated feeling I use to live with on a daily basis. My family thanks me for that too. :) This way fits me, so I am always reluctant when people ask me what I am doing because they want to "be like me" in this area of life.
How to move forward from here. After you have your starting pyramid evaluated, spend time seeking the Lord's direction. A simple prayer, " Father, I desire to eat the way You think would benefit my specific physical needs. Help me to know the way You want me to eat that I may glorify You in my body, benefit Your temple, and live a long healthy life here on earth. I thank You that I have ears to hear, that You have given me a spirit of discipline and self control, and that Your Grace is sufficient for me in all things. In the Name of Jesus I pray. Amen!"
If you have never asked Jesus to be your Lord and Savior and would like to learn more about who He is and what He did so that you can have an abundant life, please feel free to contact me by leaving a comment. I will be in touch ASAP.
Thursday, April 26, 2012
Friday, April 20, 2012
You Can Eat Food That Tastes Good and Is Good For You.
Who says you can't eat food that taste great and is good for you when you are living a healthy lifestyle? Not me! For some reason there is this misconception that eating healthy equates to living off of celery and carrot sticks. Well, sure you can eat that, but what about all the other delicacies our taste buds crave? There are some obvious foods I chose to avoid, such as deep fried anything due to the carcinogenic created from the heated oil. However, I still enjoy a good burger and fries. I just chose to prepare them in a different way. I grill or broil my Organic Grass-fed beef, go bun less or use ice burg lettuce leaves to hold that juicy burger, load it with veggies and bake my homemade sweet potato fries. Delicious and loaded with nutrition. I never met a recipe that I couldn't tweak in one way or another to increase nutritional value and decrease the undesirables. One only needs to learn some substitutions and get creative. So what if you try and flop, at least you tried. Listed below are some possible healthier substitutes to get started cooking, grilling or baking with nutrition.
White processed bleached flour- try oatmeal or spelt flour. You can buy the rolled oats and use your processor to help turn into flour. I also use and immersion blender when oats are combined with wet ingredients. Most grains actually coat the intestinal wall, cause irritation and prevent the body from absorbing the nutrient content of food consumption. For this reason I personally chose to use Almond flour and Coconut flour. These options tend to be a bit more spendy, as well as other options. However, I firmly believe that I would rather spend the extra finances on healthy ingredients now than medical bills and prescription drugs later. Another option is Beans, yes I wrote Beans. Purchase the dried ones in bulk, soak over night, cook on stove top and use as a substitute or in combination with other items to create a protein and fiber packed food item.
White cane sugar-Try using liquid stevia. It is my friend and goes with me everywhere. I use in conjunction with other natural sweeteners when baking. 0 glycemic index means 0 calories, and it is an herbal supplement. It has a bitter taste if you use to much, so use sparingly as you try it out.
Eurythritol is another natural almost 0 cosmic sweetener. I purchase GMO (Genetically Modified) FREE. Xylitol has half the calories as sugar and has the added bonus of keeping teeth healthy. Agave Nectar does have a higher calorie content, but is thought to have a slower insulin response. Raw honey has natural enzymes not found in processed honey that are beneficial to your body. Once cooked, raw honey no longer is raw, so I recommend using this as a spread to keep in natural state. There are several other possibilities like date sugar and beet sugar to name a few.
White potatoes- Sweet potatoes and yams are a nutrient packed, slower insulin response food choice. They are what we call a complex carbohydrate, meaning it has more chemical chains to be broken verses a simple carbohydrate that floods the system with insulin. Other simple carbos include all the processed crackers, white bread, cakes, cookies, pastas, etc.
Milk- Dairy from cows is very difficult for the human body to process, and unless you are buying organic it is full of hormones you really do not want your family to consume. Some options include Almond Milk and Coconut Milk. Purchase the unsweetened kind and add your own natural sweeteners. I use stevia and organic almond extract or vanilla. 35-50 cal a cup verses twice that for cow's milk. There are even recipes on Pineterest to make your own, but I found them to be a bit gritty. If you are going to buy soy, I recommend organic due to the fact that almost all soy is Genetically Modified. It also has a high estrogen hormone level, so beware and limit your consumption if you can.
Ice cream- I make my own ice cream using my trusty VitaMix and some frozen fruit. I add some stevia, extract and coconut milk or water and let my blender do its magic. My family prefers my healthy "Ice Cream" to any store bought package, and I feel good about serving it to them.
Peanut butter- There are so many people who react to peanut consumption. In reality, peanuts are not nuts at all, they are from the legume family. Try using almond butter, walnut butter, hazelnut butter or any kind of nut butter. I buy a bag from Costco and process my own in my Vitamix. Nuts are full of protein and other great nutrients. To help leach out any of the naturally residing chemicals, try soaking your nuts overnight in sea salt water and then slow cooking them in your oven for 12-24 hours at your ovens lowest temp setting. You will not want to eat nuts any other way after trying this. You can also use your food dehydrator if you have one.
More substitutes will be posted at another date, but this will help you get started with some ideas of eating healthier.
You have a favorite recipe you want to make healthier? Send me the recipe and I will help you tweak it.
Thursday, April 5, 2012
Recipes
homemade larabar- choc brownie
http://tipsfromfit4life.blogspot.com/2012/04/no-bake-paleo-brownie.html?spref=fb
Paleo rosemary-flax crackers-chip
http://tipsfromfit4life.blogspot.com/2012/05/paleo-rosemary-flax-crackers-chip.html?spref=fb
cilantro lime shrimp
http://www.skinnytaste.com/2010/03/cilantro-lime-shrimp.html
veggie chips
http://urbanveganista.com/?page_id=1774
bay scallops with yummy sauce
http://www.comfytummy.com/2009/10/19/seared-bay-scallops-with-vanilla-ginger-sauce/
coconut flour bread
http://chocolateandcarrots.com/2011/01/coconut-flour-paleo-bread
roasted butternut squash
http://www.kalynskitchen.com/2006/11/thanksgiving-on-south-beach-diet.html
tasty meatballs and sauce
http://sleeploveeat.com/2010/03/15/mammas-meatballs-and-marinara-sauce/
my personal favorite snack:
http://www.addictedtoveggies.com/2011/10/coconut-lemon-meltaways.html
avacado salad
http://www.wholeliving.com/151701/avocado-bell-pepper-and-tomatoes?fb_ref=s%3DshowShareBarUI%3Ap%3Dfacebook-like&fb_source=home_multiline
http://tipsfromfit4life.blogspot.com/2012/04/no-bake-paleo-brownie.html?spref=fb
Paleo rosemary-flax crackers-chip
http://tipsfromfit4life.blogspot.com/2012/05/paleo-rosemary-flax-crackers-chip.html?spref=fb
cilantro lime shrimp
http://www.skinnytaste.com/2010/03/cilantro-lime-shrimp.html
veggie chips
http://urbanveganista.com/?page_id=1774
bay scallops with yummy sauce
http://www.comfytummy.com/2009/10/19/seared-bay-scallops-with-vanilla-ginger-sauce/
coconut flour bread
http://chocolateandcarrots.com/2011/01/coconut-flour-paleo-bread
roasted butternut squash
http://www.kalynskitchen.com/2006/11/thanksgiving-on-south-beach-diet.html
tasty meatballs and sauce
http://sleeploveeat.com/2010/03/15/mammas-meatballs-and-marinara-sauce/
my personal favorite snack:
http://www.addictedtoveggies.com/2011/10/coconut-lemon-meltaways.html
avacado salad
http://www.wholeliving.com/151701/avocado-bell-pepper-and-tomatoes?fb_ref=s%3DshowShareBarUI%3Ap%3Dfacebook-like&fb_source=home_multiline
Wednesday, April 4, 2012
Why Exercise?
"We often draw the extreme conclusion that our body is of no importance, and we pay no mind to what we look like. And in doing so, we disregard the outer expression of inner beauty that we were created to exude." (Elliott Young, Kiss Dieting Goodbye) We are made in the likeness and image of God. We are amazing creatures sculpted and hand crafted by The Creator Himself. He gave us arms and legs to move, hands to manipulate, a strong back, feet to direct our steps and a brilliant mind to orchastrate it all. Let us not take for granted the gift we have all been given.
We live in a time where most of our jobs are no longer working the land, laboring, sweating and using our body. Sitting in front of computers, reading books, standing in one place for long periods of time and watching countless hours of t.v. have replaced our active lives. Our bodies were designed to move. The more we use them in their design, the more benefits we see come forth.
I dont expect that everyone is going to exercise 5-7 days a week for hours on end. That would be a ridiculous expectation. Each person has individual needs and limitations. Finding what fits you is where creativity comes in. The idea of exercise is not to make this routine of mundane movements that we dread and talk ourselves out of doing, or allow life circumstances to conveinently make it "not possibile". Yes, there are things that come up (been there), but habitually are there excuses for why you "can't?" Why not change the way you think about exercise? Why not call it something else and make it an active time that you actually enjoy?
I personally purpose to be active 6 days a week, taking 1 day as a light day or rest day giving my body time to recover. No two days are exactly alike. I have created a large enough pool of options that leads me to never be bored. I have a home gym, I utilize the road, take classes, have videos, try new things (just the other week I went rock climbing for the first time), I look on Groupon to find deals on fitness to bring freshness into my life, and I host a monthly Active Girls Connect Group. This is my lifestyle, and I train as if there is no finish line, so why not make it fun!!!
Why exercise? Whether you are over your ideal body weight, at ideal, or under ideal, exercise has so many health benefits that the question should be, Why would I not want to exercise? Here is just a few reasons that will help you change your way of thinking:
1. Improves metabolic rate (you burn more calories)
2. Improves your digestion
3. Improves your heart health
4. Improves length of days
5. Improves mental state
6. Combates depression
7. Increases stamina
8. Improves sleep patterns
9. Minimizes menstral, pre menstral and menopausal symptoms
10. Protects sexual health
11. Protect urninary health
12. Protects against some forms of cancer
13. Build muscles tone
14. Helps make you look and feel great
If you purchased, or have purchased a gym membership in hopes of losing weight and getting healthy, yet you have not stepped foot in the gym, or have hardly used it since the first few weeks of initial excitment, you are not alone. Some studies have shown that people tend to exercise longer, feel more satisfied, and continue to make exercise a part of thier lifestyle WHEN the activity goes with their personality. Don't complicate things. Make it fun! My Pastors love to ride there bicycles. They even turned it into an annual fundraising event where they ride 100 miles up two mountain passes. I love to exercise, but you would not catch me on a bike, especially for 100 miles. The thought of a spinning class makes me cringe, so I just avoid that type of activity. What things do you enjoy? How about we think outside the box of barbells and treadmills for a moment. Here are some activities that will give you a great workout that you might not have considered exercise.
Gardening
Mowing the Lawn
Cleaning your home
Make t.v. time exercise time (I do yoga and stretch in front of mine a lot)
Park far away on purpose
Take the stairs
Shop (my personal favorite)
Chop wood
Fix your yard
Ankle and/ or wrist weights to your normal movement
Take up a new sport (basketball, karate, roller blading, jump rope, climbing, skiing/boarding)
Dancing
Cooking (have you seen those iron chef shows?... they sweat like crazy)
Nature walks/hikes
Play ball with your kids
I use my kids as weights and run around with them, lift them, run stairs, super man them, and they Love every moment.
The idea is to just think outside the box and have FUN!!! Don't put demands on yourself that you can not meet, so when you don't complete "it" you toss in the towel and say, "What's the use!" Start out where you are, and do something more tomorrow than what you did today. You will find an increased overall satisfaction with yourself when you Purpose to use your body the way He designed it to be used. Happy Active time!!!
We live in a time where most of our jobs are no longer working the land, laboring, sweating and using our body. Sitting in front of computers, reading books, standing in one place for long periods of time and watching countless hours of t.v. have replaced our active lives. Our bodies were designed to move. The more we use them in their design, the more benefits we see come forth.
I dont expect that everyone is going to exercise 5-7 days a week for hours on end. That would be a ridiculous expectation. Each person has individual needs and limitations. Finding what fits you is where creativity comes in. The idea of exercise is not to make this routine of mundane movements that we dread and talk ourselves out of doing, or allow life circumstances to conveinently make it "not possibile". Yes, there are things that come up (been there), but habitually are there excuses for why you "can't?" Why not change the way you think about exercise? Why not call it something else and make it an active time that you actually enjoy?
I personally purpose to be active 6 days a week, taking 1 day as a light day or rest day giving my body time to recover. No two days are exactly alike. I have created a large enough pool of options that leads me to never be bored. I have a home gym, I utilize the road, take classes, have videos, try new things (just the other week I went rock climbing for the first time), I look on Groupon to find deals on fitness to bring freshness into my life, and I host a monthly Active Girls Connect Group. This is my lifestyle, and I train as if there is no finish line, so why not make it fun!!!
Why exercise? Whether you are over your ideal body weight, at ideal, or under ideal, exercise has so many health benefits that the question should be, Why would I not want to exercise? Here is just a few reasons that will help you change your way of thinking:
1. Improves metabolic rate (you burn more calories)
2. Improves your digestion
3. Improves your heart health
4. Improves length of days
5. Improves mental state
6. Combates depression
7. Increases stamina
8. Improves sleep patterns
9. Minimizes menstral, pre menstral and menopausal symptoms
10. Protects sexual health
11. Protect urninary health
12. Protects against some forms of cancer
13. Build muscles tone
14. Helps make you look and feel great
If you purchased, or have purchased a gym membership in hopes of losing weight and getting healthy, yet you have not stepped foot in the gym, or have hardly used it since the first few weeks of initial excitment, you are not alone. Some studies have shown that people tend to exercise longer, feel more satisfied, and continue to make exercise a part of thier lifestyle WHEN the activity goes with their personality. Don't complicate things. Make it fun! My Pastors love to ride there bicycles. They even turned it into an annual fundraising event where they ride 100 miles up two mountain passes. I love to exercise, but you would not catch me on a bike, especially for 100 miles. The thought of a spinning class makes me cringe, so I just avoid that type of activity. What things do you enjoy? How about we think outside the box of barbells and treadmills for a moment. Here are some activities that will give you a great workout that you might not have considered exercise.
Gardening
Mowing the Lawn
Cleaning your home
Make t.v. time exercise time (I do yoga and stretch in front of mine a lot)
Park far away on purpose
Take the stairs
Shop (my personal favorite)
Chop wood
Fix your yard
Ankle and/ or wrist weights to your normal movement
Take up a new sport (basketball, karate, roller blading, jump rope, climbing, skiing/boarding)
Dancing
Cooking (have you seen those iron chef shows?... they sweat like crazy)
Nature walks/hikes
Play ball with your kids
I use my kids as weights and run around with them, lift them, run stairs, super man them, and they Love every moment.
The idea is to just think outside the box and have FUN!!! Don't put demands on yourself that you can not meet, so when you don't complete "it" you toss in the towel and say, "What's the use!" Start out where you are, and do something more tomorrow than what you did today. You will find an increased overall satisfaction with yourself when you Purpose to use your body the way He designed it to be used. Happy Active time!!!
Tuesday, April 3, 2012
Not All Calories Are Created Equal
Changing the way you think about food is a key factor to making healthier choices. Before my heart transformation, I use to think that all calories were created equal. I would measure and log in my food journal exactly what I consumed day to day, and would keep the total calories consumed under a designated amount. For me at that time, I would consume no more than 1500 calories a day. Yet, I was not losing weight. "What gives?", I asked my friend, Chrissy Van Kirk who was very knowledgeable on this topic. It boiled down to What I was consuming, rather than how much I was consuming. My intake was high in carbohydrates, deficient in veggies, and as a whole, lacking in nutrient dense foods. Yes, all foods whether it is a potato or a handful of strawberries are all converted into glucose upon digestion. However, one (the potato) results in a super high insulin response, the other has a low insulin response due to it fiber content and naturally low sugar content. As an added bonus Strawberries and other nutrient dense foods are packed with antioxidants, vitamins and minerals, and aids in disease prevention. So, the simple change of thought in "not all calories are created equal" was a huge shift towards my overall healthy life.
I know it is hard in our fast paced world to reprogram the way we think. Convenience may mean a quick fix for an instant form of gratification, but it lacks in long term benefits, and is detrimental to our health.
Why is it that some people make a point not to smoke, chew tobacco, take drugs, or drink alcohol to avoid health complications (not to mention spiritual reason), yet they don't think twice about consuming half a pizza, a few cans of pop, french fries, cookies, cake, fast food, etc, etc.? My conclusion, people don't really believe that what they are doing is causing them harm. They say things like, "Oh, it is okay in moderation" and, "A little won't hurt me." A friend I saw drinking a diet pop several month ago said to me that she didn't really believe that the chemicals in the pop would do anything negative in spite of the research showing otherwise. Really? So, if I don't believe in that gravity thing I keep hearing about, and I chose to jump off a cliff, I won't really get harmed because I don't believe in that stuff. As you pry my dead body off the ground you can tell me "I told you so". Okay, so that is a bit extreme, but I am trying to get my point across. If we use the logic above, can I dabble in a little cocaine every now and then as long as it is in moderation? Of course not! And in reality if we are being honest with ourselves, we are not partaking of these things in moderation at all. It is more of our way of life, and we are in denial just how much we are in fact partaking. Haven't we been seeing first hand the effects of our American lifestyle? We have more obese people than healthy. Diabetes, heart disease, cancer patients are at an all time high. Is this a coincidence or the natural consequences to the choices we have made catching up to us?
In Biblical times, what God gave us was our foods of choice. "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.... God saw all that He had made, and it was very good." (Gen 1:29) He gave us these non-processed, chemical free (organic) gifts for us to enjoy. Food can taste good and be good for you, really. Learning to use spices and natural resources to decorate your plate and nourish your body above the convenience of prepackaged meals, drive threw windows, and nutrient deficient foods. It just takes a little time to think differently. My heart has so changed in the way I think of food, you could not pay me to consume a fast food burger. Speaking of which, my trainer saw something posted on FB and decided to do the experiment himself. He ordered a burger and fries from a well known fast food joint, stapled the receipt to the bag, and has left it on his shelf at work. I believe it has been up there for several months now. No odor, no mold, to bugs, no rats I kid you not. I am sorry, but if mold, bugs and rats won't consume this "food", why would I want to ingest this into my body? By His Grace and the renewing of my mind, I now respect and value my body far greater than the instant gratification of fast food or any other food that doesn't bring value and health to my temple. I believe that you will also get to the place where you will see your body as such. "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own, you were bought with a price. Therefore, honor God with your body." (1 Cor 6:19) We would not think of filling our new car up with sugar, pouring grease on the carpets of our home, or using a chemical like bleach on our new designer jeans. Why? Because we know the value of these items. Let us start seeing the true value in our own bodies and chose to treat it better than an inanimate object. I don't write all this for you to feel condemned with each bite of food you take, that is never my intention... I write all this for you to be empowered, to remove the Vail from you eyes that the enemy would like to keep on, because he would love to keep you right where you are at. What benefit to your purpose on earth will you be if you stay on an unhealthy road which leads to continual destruction, destruction of your temple, that is?
SIDE NOTE: Organic does not automatically mean Healthy. It means grown without the use of synthetic fertilizers, sewage sludge, toxic pesticides, genetically modified organisms or artificial flavors and irradiation. So eating a waffle mix from a squeeze can purchased at a whole foods store that reads Organic doesn't equate to a healthy choice and nutritious for your body. LOL! This was an actual purchase from a friend of mine. ;0)
Healthy on the go food items that you can pre-make, have ready to go when hungry, stick in your car or purse:
- portion out in sandwich bags: walnuts, shredded coconut, and dark choc chips (the darker the better)
- lara bars- You can even make these for a less expensive version
- piece of fruit like an apple, orange or banana - no packaging needed
- pre-make small salads and store in fridge. using olive oil and vinegar as dressing. add fork to the container for easy grab and go (cooler bag needed)
- Make your own nutrient dense healthy cookies
- sugar and sulfate free dried fruit pre -portioned
- veggie chips that You make- slice, spray with olive oil, salt and slowly dry in oven
I know it is hard in our fast paced world to reprogram the way we think. Convenience may mean a quick fix for an instant form of gratification, but it lacks in long term benefits, and is detrimental to our health.
Why is it that some people make a point not to smoke, chew tobacco, take drugs, or drink alcohol to avoid health complications (not to mention spiritual reason), yet they don't think twice about consuming half a pizza, a few cans of pop, french fries, cookies, cake, fast food, etc, etc.? My conclusion, people don't really believe that what they are doing is causing them harm. They say things like, "Oh, it is okay in moderation" and, "A little won't hurt me." A friend I saw drinking a diet pop several month ago said to me that she didn't really believe that the chemicals in the pop would do anything negative in spite of the research showing otherwise. Really? So, if I don't believe in that gravity thing I keep hearing about, and I chose to jump off a cliff, I won't really get harmed because I don't believe in that stuff. As you pry my dead body off the ground you can tell me "I told you so". Okay, so that is a bit extreme, but I am trying to get my point across. If we use the logic above, can I dabble in a little cocaine every now and then as long as it is in moderation? Of course not! And in reality if we are being honest with ourselves, we are not partaking of these things in moderation at all. It is more of our way of life, and we are in denial just how much we are in fact partaking. Haven't we been seeing first hand the effects of our American lifestyle? We have more obese people than healthy. Diabetes, heart disease, cancer patients are at an all time high. Is this a coincidence or the natural consequences to the choices we have made catching up to us?
In Biblical times, what God gave us was our foods of choice. "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.... God saw all that He had made, and it was very good." (Gen 1:29) He gave us these non-processed, chemical free (organic) gifts for us to enjoy. Food can taste good and be good for you, really. Learning to use spices and natural resources to decorate your plate and nourish your body above the convenience of prepackaged meals, drive threw windows, and nutrient deficient foods. It just takes a little time to think differently. My heart has so changed in the way I think of food, you could not pay me to consume a fast food burger. Speaking of which, my trainer saw something posted on FB and decided to do the experiment himself. He ordered a burger and fries from a well known fast food joint, stapled the receipt to the bag, and has left it on his shelf at work. I believe it has been up there for several months now. No odor, no mold, to bugs, no rats I kid you not. I am sorry, but if mold, bugs and rats won't consume this "food", why would I want to ingest this into my body? By His Grace and the renewing of my mind, I now respect and value my body far greater than the instant gratification of fast food or any other food that doesn't bring value and health to my temple. I believe that you will also get to the place where you will see your body as such. "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own, you were bought with a price. Therefore, honor God with your body." (1 Cor 6:19) We would not think of filling our new car up with sugar, pouring grease on the carpets of our home, or using a chemical like bleach on our new designer jeans. Why? Because we know the value of these items. Let us start seeing the true value in our own bodies and chose to treat it better than an inanimate object. I don't write all this for you to feel condemned with each bite of food you take, that is never my intention... I write all this for you to be empowered, to remove the Vail from you eyes that the enemy would like to keep on, because he would love to keep you right where you are at. What benefit to your purpose on earth will you be if you stay on an unhealthy road which leads to continual destruction, destruction of your temple, that is?
SIDE NOTE: Organic does not automatically mean Healthy. It means grown without the use of synthetic fertilizers, sewage sludge, toxic pesticides, genetically modified organisms or artificial flavors and irradiation. So eating a waffle mix from a squeeze can purchased at a whole foods store that reads Organic doesn't equate to a healthy choice and nutritious for your body. LOL! This was an actual purchase from a friend of mine. ;0)
Healthy on the go food items that you can pre-make, have ready to go when hungry, stick in your car or purse:
- portion out in sandwich bags: walnuts, shredded coconut, and dark choc chips (the darker the better)
- lara bars- You can even make these for a less expensive version
- piece of fruit like an apple, orange or banana - no packaging needed
- pre-make small salads and store in fridge. using olive oil and vinegar as dressing. add fork to the container for easy grab and go (cooler bag needed)
- Make your own nutrient dense healthy cookies
- sugar and sulfate free dried fruit pre -portioned
- veggie chips that You make- slice, spray with olive oil, salt and slowly dry in oven
Sunday, April 1, 2012
The Myth About Fat
The next step in learning how to overcome your stronghold with food and an unhealthy lifestyle is to Repent (change your way of thinking for the better) in your understanding of food. There are going to be several entries, but I will start with this topic: THE MYTH ABOUT FAT
Years ago we were told by the "experts" that if you ate Fat you got Fat, or as I like to call it- Unhealthy.
Thus the introduction of low fat food. If it is low fat, it must be healthy, right? Wrong!!! In fact, if it is low fat it may be full of unhealthy ingredients to compensate for the lack of flavor fat brings to our taste buds. True, gram for gram, fats have a higher calorie content, but the more important factor to consider is What kind of fat are you consuming? Saturated, Unsaturated, Trans, Hydrogenated, Mono, Poly and Omega-3? It makes a huge difference. Our body needs fat to function, especially our brains. When human babies are born they really need another 3 months in utero, but due to our over sized heads and the brain's need for higher fat intake which the mother's body can not provide internally, we are born into this world one of the most dependent of all creation. Our first three months should be more considered the 4th trimester (or quarter in correct terms).
When a person goes on a low fat diet they will more than likely find themselves craving foods that they are depriving themselves of what their brain needs. As a person conditioning myself, I fully understand that I can not go below 13% Body Fat as a female, or my body will be unable to function properly. Menstruation will cease, thoughts will become cloudy, speech slowed and slurred, and attitude will be affected. We NEED Fat, plain and simple. And the great thing about fat calories, they produce a low glycemic response, which lacks in an insulin response, which in turn doesn't usher the converted glucose into the fat stores like we originally assumed. This isn't a licence now to go consume pounds of walnuts, but a way of changing the way you think about fat in itself.
There are many fats that are considered healthy, good for your heart, increase your good cholesterol levels, aid in joint function, and are foods I personally consume almost on a daily basis. Not to confuse you in all the technical terms, I will let you do the research on your own. Keep in mind, there is still mixed reviews on some of these items. I would advise you to not believe everything you read or hear (including what you read here), learn for yourself using several sites and studies, draw your own conclusions and be lead by peace above all else. You can even get your blood checked yearly like I do to help you see tangibly how your choices effect your body. FYI: My levels have never been more medically ideal than they are now.
Fats I consume on a regular basis, but not inclusive of all good fats:
Avocado
coconut milk
Coconut
Coconut oil (FYI- this increase metabolism rate, BONUS)
olive oil
nut milk
grass fed organic meat (corn fed increases omega -6 levels which are already too high given the average American diet).
Fish (omega-3 high- especially wild salmon, anchovies, blue fin tuna and sardines)
Nuts (and no, peanuts are not nuts, they are legumes)
seeds
eggs, including the yolk
and yes, butter will even hit my plate every now and then.
If there is a food group I would recommend for you to avoid or keep at a minimum, it would not be the fat group. If anything, carbohydrates that come from processed foods and grains second then to dairy. There are more negative physical reactions in our bodies from consuming these foods than anything else. Especially if you have an auto-immune disease, you may want to consider completely removing these from your daily consumption.
Side effect bonus- my skin has never been more clear and nourished feeling/looking since I started eating Paleo style (meat, eggs, fish, veggies, fruit, nuts and seeds only). Praise God for His perfect provision.
Some recipes that are full of flavor and healthy fats and taste approved:
cilantro lime shrimp
http://www.skinnytaste.com/2010/03/cilantro-lime-shrimp.html
veggie chips
http://urbanveganista.com/?page_id=1774
bay scallops with yummy sauce
http://www.comfytummy.com/2009/10/19/seared-bay-scallops-with-vanilla-ginger-sauce/
coconut flour bread
http://chocolateandcarrots.com/2011/01/coconut-flour-paleo-bread
roasted butternut squash
http://www.kalynskitchen.com/2006/11/thanksgiving-on-south-beach-diet.html
tasty meatballs and sauce
http://sleeploveeat.com/2010/03/15/mammas-meatballs-and-marinara-sauce/
my personal favorite snack:
http://www.addictedtoveggies.com/2011/10/coconut-lemon-meltaways.html
avacado salad
http://www.wholeliving.com/151701/avocado-bell-pepper-and-tomatoes?fb_ref=s%3DshowShareBarUI%3Ap%3Dfacebook-like&fb_source=home_multiline
Years ago we were told by the "experts" that if you ate Fat you got Fat, or as I like to call it- Unhealthy.
Thus the introduction of low fat food. If it is low fat, it must be healthy, right? Wrong!!! In fact, if it is low fat it may be full of unhealthy ingredients to compensate for the lack of flavor fat brings to our taste buds. True, gram for gram, fats have a higher calorie content, but the more important factor to consider is What kind of fat are you consuming? Saturated, Unsaturated, Trans, Hydrogenated, Mono, Poly and Omega-3? It makes a huge difference. Our body needs fat to function, especially our brains. When human babies are born they really need another 3 months in utero, but due to our over sized heads and the brain's need for higher fat intake which the mother's body can not provide internally, we are born into this world one of the most dependent of all creation. Our first three months should be more considered the 4th trimester (or quarter in correct terms).
When a person goes on a low fat diet they will more than likely find themselves craving foods that they are depriving themselves of what their brain needs. As a person conditioning myself, I fully understand that I can not go below 13% Body Fat as a female, or my body will be unable to function properly. Menstruation will cease, thoughts will become cloudy, speech slowed and slurred, and attitude will be affected. We NEED Fat, plain and simple. And the great thing about fat calories, they produce a low glycemic response, which lacks in an insulin response, which in turn doesn't usher the converted glucose into the fat stores like we originally assumed. This isn't a licence now to go consume pounds of walnuts, but a way of changing the way you think about fat in itself.
There are many fats that are considered healthy, good for your heart, increase your good cholesterol levels, aid in joint function, and are foods I personally consume almost on a daily basis. Not to confuse you in all the technical terms, I will let you do the research on your own. Keep in mind, there is still mixed reviews on some of these items. I would advise you to not believe everything you read or hear (including what you read here), learn for yourself using several sites and studies, draw your own conclusions and be lead by peace above all else. You can even get your blood checked yearly like I do to help you see tangibly how your choices effect your body. FYI: My levels have never been more medically ideal than they are now.
Fats I consume on a regular basis, but not inclusive of all good fats:
Avocado
coconut milk
Coconut
Coconut oil (FYI- this increase metabolism rate, BONUS)
olive oil
nut milk
grass fed organic meat (corn fed increases omega -6 levels which are already too high given the average American diet).
Fish (omega-3 high- especially wild salmon, anchovies, blue fin tuna and sardines)
Nuts (and no, peanuts are not nuts, they are legumes)
seeds
eggs, including the yolk
and yes, butter will even hit my plate every now and then.
If there is a food group I would recommend for you to avoid or keep at a minimum, it would not be the fat group. If anything, carbohydrates that come from processed foods and grains second then to dairy. There are more negative physical reactions in our bodies from consuming these foods than anything else. Especially if you have an auto-immune disease, you may want to consider completely removing these from your daily consumption.
Side effect bonus- my skin has never been more clear and nourished feeling/looking since I started eating Paleo style (meat, eggs, fish, veggies, fruit, nuts and seeds only). Praise God for His perfect provision.
Some recipes that are full of flavor and healthy fats and taste approved:
cilantro lime shrimp
http://www.skinnytaste.com/2010/03/cilantro-lime-shrimp.html
veggie chips
http://urbanveganista.com/?page_id=1774
bay scallops with yummy sauce
http://www.comfytummy.com/2009/10/19/seared-bay-scallops-with-vanilla-ginger-sauce/
coconut flour bread
http://chocolateandcarrots.com/2011/01/coconut-flour-paleo-bread
roasted butternut squash
http://www.kalynskitchen.com/2006/11/thanksgiving-on-south-beach-diet.html
tasty meatballs and sauce
http://sleeploveeat.com/2010/03/15/mammas-meatballs-and-marinara-sauce/
my personal favorite snack:
http://www.addictedtoveggies.com/2011/10/coconut-lemon-meltaways.html
avacado salad
http://www.wholeliving.com/151701/avocado-bell-pepper-and-tomatoes?fb_ref=s%3DshowShareBarUI%3Ap%3Dfacebook-like&fb_source=home_multiline
Subscribe to:
Posts (Atom)