MARCH 2017 – Are eggs as bad for our cholesterol as we are led to believe? Not in 70% of us and the other 30% (folks with genetic disorders) it only raises it slightly.
Eggs have many benefits and contain most of the nutrients our bodies require. They actually turn LDL cholesterol from small, dense LDL to large, dense LDL which is linked to a reduced risk of heart disease. Antioxidants that lower the risk of macular degeneration and cataracts can also be found in eggs. They also rate high on the satiety index, keeping you feeling full for longer with less calories. Pastured eggs, which are becoming easier to find from your local farms, generally have a higher nutrient value and are fresher than what we can purchase in the store.
Eggs are a fast and inexpensive way to have a healthy meal so don’t limit them to breakfast. Tired when you come home from work…make an omelet filled with some leftover meat or vegetables. Having hard-boiled eggs on hand gives you something to make a sandwich or salad with and they are also portable.
Let’s debunk the myth, once and for all, that eggs aren’t healthy. Put them back on your menu for breakfast, lunch, or dinner and enjoy the healthy benefits!
FEBRUARY 2017 – What is the easiest way to fall short of your goals? Absence of planning. Benjamin Franklin was quoted as saying “By failing to prepare, you are preparing to fail.”
And I believe this is true. Without a plan, we spin our wheels and end up doing things that are not the best choices health-wise, money-wise, or time-wise. It is hard for us to be proactive while life is so busy. If we would only realize that we are not spending more time, just more time in the planning stage.
Sit down with a cup of tea and make a meal plan for the week. Then create a grocery list (OurGroceries is a free app that is simple to use on any smartphone). If you use a smartphone app your list is always with you. Choose a day when you will be home for several hours and get food prepared that will carry you for the next several days. Make extra that can be frozen so you can have instant meals.
See my point? More time is spent planning but less time preparing meals each day.
Join me next month for more ways to simplify your life and make healthier choices. Until then…be well.
JANUARY 2017 – Where does the time go? Missed talking with everyone for the last two months but I’m back. Note to self…don’t get caught up in the whirlwind of life!
As we begin the New Year let’s not make empty, unrealistic promises to ourselves. Let’s start at the beginning and take small, measurable steps that will land us in 2018 feeling good about our progress.
Here’s a small change that can yield big changes. Do you include fruit drinks in your family’s diet? A step up from that would be to start drinking 100% fruit juice. Once you have accomplished (or gotten everyone used to) that, try just having the fruit instead. The closer we can get to whole, unprocessed food the healthier and nutrient-dense our choices will be.
OCTOBER 2016 – Does fat make you fat? No, and it actually makes you healthy. Fat is an essential part of our diet and has many healthy advantages. Fats can strengthen our bones and immune system, improve skin, eye, and reproductive health, and support hormone balance, just to name some of the benefits.
But as with any food, quality counts. The best sources of healthy fats are olive oil, wild salmon, sardines, fatty fish, seeds, avocados, and grass-fed animals.
So if you want to optimize your health, and I believe we all do, get those healthy fats into your diet.
See you next month. Until then…be well.
September 2016 – Are carbs bad for us? Not if you choose the right ones. Carbohydrates are essential because they provide energy for our body and brain. They provide a very quick source of energy and they are also essential for the regulation of protein and fat.
However, all carbs are not created equal. Fiber-rich fruits and vegetables add fiber and bulk to your diet, making you feel fuller with fewer calories, making them a good choice. Whole grains are good carbs unless you are following a diet that doesn’t permit them or you have an issue with wheat. Beans and legumes are very versatile, nutritious, and a good way to get protein.
I leave you with these words of advice…stay away from refined, processed carbs. Join me next time for some “Fat Facts”. Until then, be well.
AUGUST 2016 – What’s so big about proteins? Well, our body depends on them for the building, repair, and maintenance of every one of our organs, our nerves, our skin, our hair, our nails, and the muscles in our body. They are comprised of amino acids that are the building blocks for our body’s enzymes, hormones, the neurotransmitters in our brains, and the antibodies for our immune system.
We can get protein from meat, fish, eggs, beans, nuts and seeds, and grains. The amino acids in animal products are considered complete because they contain all the essential amino acids. Conversely, almost all non-animal foods will be an incomplete amino acid sources, so food combining is helpful here. The healthier the animal protein source, such as grass-fed beef and free-range chickens, the better quality the proteins will be. The body does not store protein very well so it is important to eat some on a regular basis.
Drop in next month to learn about carbohydrates. Until then…be well.
JULY 2016 - Do you ever wonder why your energy level and mood changes throughout the day? This is not just happenstance but the result of what you’ve eaten and how you have combined your macronutrients. Macronutrients are proteins, carbohydrates, and fats. These foods, when used in the proper combination for your body, allow you to move through the day on an even keel. The trick, finding out what your ideal combination is. Each meal or snack should contain some of each macronutrient. So next time you prepare a meal or snack check to see if you have included protein, carbohydrates, and fat.
See you next time when we will discuss the healthy versions of each individual macronutrient. Until then…be well.
JUNE 2016 - Welcome aboard! Here begins our journey to wellness. Most people would like to remain physically and mentally alert, allowing them to maintain the lifestyle they have been accustomed to. Armed with knowledge, we are capable of taking control of our lives through conscious choices and a little planning. So in the upcoming months we will explore every aspect of well-being including food, supplementation, sleep, exercise, and spirituality/mindfulness. Whatever phase of life you’re in, there’s something here for you. Take a little, take a lot, incorporate this information into your life to the extent you see fit.