Get the Skinny on Fat: The Good, The Bad

Get the Skinny on Fat: The Good, The Bad

Fat!

That was the first dietary complexity I dove into when gaining my certification as a holistic wellness coach.

I wanted to see what scientists and experts were discovering and writing about fat: fat-free, low fat, saturated fat, trans fat, monounsaturated, saturated, polyunsaturated fats.

I was all about diving into some fat…still am!

First point of order:  it takes more than a snapshot blog to properly address the dynamics of fat, however, I’m sure I can pluck you right between the eyeballs to get your attention and change the way you prioritize food consumption based on the amount of good fat they possess.

Get it???  Good fat!!!  

Let that simmer and resonate for a moment.

What does good fat do for our bodies?

Let us count the ways: fats are forms of energy that help maintain body temperature, protect tissues and organs, and help transfer key fat-soluble vitamins throughout the body.

Since I’m all about being positive and sunny, we’re going to focus on how good fats keep us healthy, and where we can get them.

You’ll get a little dose of why bad fats throw us into a turbulent cycle of chronic diseases and early death too…but the objective is not to scare you, only to keep you hungry for good fat.

Omega-3 fats!

If you or someone you know suffers from cardiovascular diseases, like stroke and heart attack or autoimmune disorders, the by product of severe inflammation, it isn’t just due to eating bad foods, it’s also the lack of omega-3 fats, based information contained in volumes of studies.

BENEFITS OF OMEGA-3 FATS

Omega-3 fats are polyunsaturated and studies say they’re uniquely good because they do three things:

  1. Create cellular energy
  2. Possess anti-inflammatory properties
  3. Support brain and cardiovascular health

Without these good fats, our immune, inflammatory, cardiovascular, and nervous systems simply cannot function correctly.

BEST OMEGA-3 FOODS

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Researchers who’ve studied the role of fat tell us these foods are powerful sources for good fat that we should make part of our eating habits daily.

Flaxseeds (or oil)

Walnuts

Salmon

Green leafy vegetables

Brussel sprouts

Cauliflower

Tofu

Cheese, eggs milk, meat (as long as the animals are grass fed)

Shrimp

So let’s break this down in scientific lingo…just briefly…because scientific lingo can drive you nuts.

Researchers say omega-3 fats have double bonds, giving them the agility to become more adaptable and interactive with fatty acids.

Monounsaturated fats carry significant value because studies show LDL cholesterol (bad cholesterol) levels are lowered.

So when trying to prevent clogged arteries and those alarming cholesterol numbers, a meal plan that includes monounsaturated fats is significant.

Some foods rich in monounsaturated fats include:  avocados, peanut oil, olive oil, canola oil and avocado oil.

BAD FATS

Now the fats we need to curse and run from, are trans fats (processed fats) and saturated fats…they have the single bonds.

There’s a reason a lot of people stay away from red meat and dairy.

For example, when I teach my Mind & Body Detox program, red meat and dairy don’t even exist…not even when I customizing meal plans for my clients.

Don’t get me wrong, red meat and dairy items are cool if eaten occasionally but they carry heavy loads of saturated fats that flat out tear up bodies and wreck lives when eaten on a daily basis.

Basically, many people are plagued by the lack of nutritional balance when it comes to fat intake and they’re inhaling too many burgers, steaks, potatoes and dairy.

Red meat and dairy do carry omega-3 fats that we need but the animals must be grass fed and not loaded up on grains.

Animals fed a plant based diet are the ones that will carry the good fats we need.

For example, beef from grain fed steer may contain as much as 35 percent of its calories in fat…saturated fat…the bad stuff.

And then there’s this research called The Lyon Diet Heart Study where it compared Mediterranean and French diets (French love dairy).

The Mediterranean diet was rich in monounsaturated fats and the French, saturated fats.

The rate of heart attacks was 70 percent lower in the Mediterranean diet.

Here’s one more example:  my 21-Day Mind & Body Detox Program focuses on plant based nutrition, so clients get a steady dose of clean protein, carbs and healthy fats on a daily bases.

The end result, lower blood pressure and cholesterol levels, reduction in prescription drugs, better skin and of course significant weight loss.

My advice, fatten up…just be smart about it and fall in love with healthy fats.

keys to healthy aging

Uniq Wellness Healthy Aging Method: 7 Keys to Healthy Aging

Let’s be clear folks, there is no such thing  as “anti-aging” anything.

Whatever that’s suppose to be, it’s a farce, a fantasy, the bait for the magic bullet theory that so many people chase.

Although creams, pills, juices and gadgets promote anti-aging, such remedies don’t even exist.  We all age!  The question: how well or how poorly?

However, there is such a thing as healthy aging.

What is healthy aging?

It’s the antithesis of getting old, which is the deterioration of cells, joints, muscles, malfunctioning immune system, the overall lack of zest for life, a loss of purpose and a mind that is bankrupt of vision and imagination.

Healthy aging is simply our mind and body possessing the ability to flow in rhythm with time, unimpeded and not easily vulnerable to mean illnesses and diseases.

Healthy aging is a renewing mindset rooted in self love, which is holding your mind, body and life path in a sacred place.

Healthy aging is a commitment to a wide array of whole, living, sprouted, nutrient-dense foods that enhance our cellular nutrition, hence, rejuvenated bodies.

If you consider that each of us is made up of more that 100-million cells, you can quickly ration that cellular nutrition is the super highway to optimal wellness.

Lori Barkand made the decision to abandon her lifestyle and engage in the Uniq healthy aging method.

Here’s what happened to Lori after she tried the Uniq Wellness 21-Day Mind & Body Detox Program, “The program gave me a hard look at how I was not taking care of myself by not making me a priority,” says Barkand.

The changes I saw and felt in my body, I had never experienced before. I am definitely hooked on this way of eating.”

We can reverse degenerative health conditions and reverse the “getting old”  complex when a commitment is made to healthy aging.

All you have to do is pay attention to how Melissa Steele’s life changed when she decided to make a change.

When Melissa committed to changing her life path to something greater, this is what happened to her after the 21-Day Mind & Body Detox Program, “The 21 day detox program has made profound and positive changes in my life,” says Steele.

“I have Sjogren’s disorder, which causes severe flare ups of joint and muscle pain and fatigue.  By the 3rd week I was able to stop taking medication, as my pain had eased up a great deal. The nausea and stomach discomfort also lessened from my Irritable Bowel Syndrome.  I lost 11 pounds in 3 weeks.”

7 Keys to Healthy Aging

  1. Change the eating culture by eating nutritious foods that fuel the body and avoid foods that attack the body.  Foods that are rich with Omega 3 fatty acids and anti-oxidant to boost the immune system are vital.
  2. Great emphases must be placed on rest–a highly critical time for the brain and body to regenerate.
  3. A sound and reasonable fitness regimen.
  4. Investing in personal space and quiet time through meditation.
  5. Healthy relationships.
  6. Refraining from stressful triggers.
  7. Self love: placing the highest degree of honor on your mind, body and life path.  Self love is the most important nutrient on the planet

 
Combine those lifestyle components in your life and watch what happens.

5 Holistic Lifestyle Tips for a Joyful Holiday Season

When I chat with folks about the Christmas holiday season, I notice two distinct reactions: a face lights up, accented with wide yes and a brilliant smile; or, the eyes roll to the back of the head, followed by the exasperated sigh.

One reaction welcomes the holidays and the other comes off like the person would rather drink a glass of sour milk than get caught up in the season.

The truth, is that the Christmas season can be a burden on those who both enjoy and loath this time of the year.

Blowing personal and family budgets on gifts, the stress of not having enough time to prepare for anything, feeling lonely, eating too much of the wrong food, abusing the waistline, and fighting crowds all contribute to what we consider hassles during the holidays.

Ever watch a hamster on a wheel? That’s what a lot of people look like during the holidays…just racing and running because we’re trained and conditioned to do so.

The good news is that it doesn’t have to be that way.

 

A holistic lifestyle approach to the holidays

can sprout a bright and robust yuletide experience.

Try these holistic lifestyle tips to bring balance, calmness, perspective, good health and some real joy into the Christmas season.

  • Connect spiritually: after all, this is the time designated to celebrate the birth of Christ Jesus. But you don’t have to be a Christian to align yourself spiritually. Whatever spiritual experience sets your foundation, use it. This is a time when the spirit of love, compassion, giving, community and goodwill can flourish in unspeakable ways. It doesn’t matter what religion you practice, love is the common denominator for all.
  • Ignore retailers: Black Friday, Brown Thursday…blah, blah, blah!!! Just kill the noise! Gift giving is an awesome practice to reflect what’s good in all of us. But don’t feel pressured. Don’t let retailers tell you when to buy, what to buy, or what constitutes smart spending. Take time to define and identify simple gift giving; simple, charming and useful items that speak volumes about your thoughtfulness.
  • Eat well: typically, holiday food brings holiday blues. Cookies, eggnog, cakes, pies, alcoholic beverages, starchy foods, heavy consumption of all of the above all contribute to the concept of New Years resolutions, in addition to the way we eat the other 11 months of the year. As you spread the love of the season to others, how about loving your body enough to eat good food that nourishes your body, not tear it down. Sure, engage in some of the typical holiday offerings but the foundation of your food selection should be fish, chicken, turkey, or no meat at all, with fresh vegetables and fruit. Mix in the sweets every now and then but draw the line in the sand and definitely have a cutoff.
  • Avoid stress: why feel like you must buy gifts for everyone who comes to mind. In some instances, rather than give gifts to individuals, why not give a simple gift for that person’s entire family? Budget your time and get done, what you can get done. Prioritize the 5 most important tasks for the holidays and make time for them.
  • Defeat loneliness: find a way to connect in healthy social circles, whether it’s an individual or a group of friends. Make new buddies. And find a gift for yourself, no matter how simple it might be. It’s therapy. It’s self love, it’s smart and it’s part of the Christmas spirit.

6 Tips for Breaking Sugar Cravings

Here’s the bitter-sweet truth: volumes of research shows us that sugar provides energy to our cells in the form of glucose…that’s what’s good.

We love the taste.

It’s heaven on the tongue.

We love how it makes us feel.

It can turn a frown into a smile.

Every day is sunny, as long as sugar is the sunshine.

We want it and we crave it, consciously and subconsciously…badly!

 

Try telling someone they can’t satisfy a sugar craving; run, because you’re about to get beat down!

As a society, we are seriously addicted to the stuff.

That’s when this story turns bitter!

Many of us are either unaware or simply just ignore the fact that we’re addicted to sugar.

We are generally motivated to do something about it when we reach a crisis moment: diabetes, obesity, joint stiffness, the threat of falling into a diabetic coma and other serious problems.

In all of the wellness workshops I conduct, as many as half of the attendees are suffering from Type 2 diabetes.

People are suddenly concerned about their addiction when their health is compromised.

 

Is Sugar a Drug?

Yeah, researchers say sugar is as potent as a recreational drug!

Studies show that sugar releases opiates from the brain which releases dopamine, and that triggers a pleasure signal to continue to consume more sugar.

Processed sugar is found in the overwhelming majority of the processed food purchased in the U.S., some figures estimate as much as 80 percent.

It’s hidden in everything from pasta sauces, to lunch meat.

 

6 Tips for Breaking Sugar Cravings

  1. Breakfast: it starts with committing to a powerful breakfast that contains10-20 grams of protein, veggies (YES, veggies), fruit and whole grains.
  2. Snacks: mid-morning and mid-afternoon snacks containing protein, veggies, hummus, nuts and fresh fruit are huge.
  3. Juice with fresh fruit and veggies.
  4. Water: drink a lot of it, even 8oz before meals.
  5. Use natural sugars: raw honey (tea & smoothies), molasses, coconut sugar (good for baking), beet cubes (tea & coffee).
  6. Read food labels and abstain from foods with double digit grams of sugar.

 

[Image: Flickr User Lisa Risager]

Your Body’s Internal Shower – Now Get Cleaned Up

“I need a vacation,” is an expression that’s probably thrown out every second of every day by people all over the planet.

How about this one, “I took a mental health day,” after explaining to coworkers that you were out sick, but not really “sick.”

Here’s another, “I’m exhausted. I need a break.”

So…guess which of your organs are screaming Amen/hallelujah to those quotes.

Your liver! And you better listen. You know why?

The liver fights to keep the blood pure and free of toxins, is so darn important, it supports nearly every organ in the body. As Dr. Krucik states, “without a healthy liver, a person cannot survive.”

So when you’re liver needs a vacation, give it one! A great one!

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Here’s what Dr. Michael Klaper says, “There are flavorings, colorings, preservatives, dough conditioners, stabilizers, and  thousands of other compounds that accumulate in our tissues over time, contributing to feelings of chronic fatigue and bodily dysfunction.”

Hence, the detox and cleanse.

A good way to start is to make water your best friend.

Don’t just drink water and continue to eat lousy food.

Start with a water fasting cleanse, basically cleaning the body on a deep, cellular level.

It doesn’t have to be long but for the first 24 to 48, Dr. Klaper lays it out like this, “the body is burning off circulating blood sugar.”

Some people advocate water cleanses, others don’t.

There are a gazillion detox and cleanse programs out there, all singing the same song, give your organs a break.

And the Uniq Cleanse is in production so stay tuned. It’s the best of the best cleansing principles.

Look at cleansing this way. A detox and cleanse is like flushing the toilet.

What happens after the toilet is flushed?

If fills up with clean water.

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So, as you cleanse the body, nutritious whole foods, fruits and vegetables should follow. Nutritionist Kristen Brooks hits the mark right here, “maximize the supply of nutrients required to optimize the liver’s detoxification pathways.”

Benefits of detox & cleanse & nutritional followup:

  • Cleaner blood
  • Weight loss
  • Renewed energy
  • Cell growth
  • Improved immune system

5 Ways To Harvest Your Self Love and Grow

It would be interesting to know – on a scale from 1 to 5 – how much people care about their own health and wellness.

Where do you land on that scale? Do you even care? Perhaps you should.

Generally people lock in on their wellness because they want to or because they reach a crisis moment.

I saw one of my cousins in Atlantic City who looked much thiner than when I last saw him.

He said he lost 35 pounds and I asked how and why?

He informed me that he took ill at work and was taken to the hospital.

They didn’t let him go home because he was extremely close to falling into a diabetic coma.

My cousin’s blood sugar level was in the 370-390 range, almost 200 points above the 200 danger level.

He was extremely close to falling into a diabetic coma.

All of a sudden, he discovered Self love and fell in love with fruits, vegetables, lean meat.

Why? His health matters now, out of fear.

Another friend in in Pittsburgh named Esther lost 42 pounds in six months.

She wasn’t forced to, like my cousin, she simply decided to start loving herself.

Self love? “Absolutely! I was neglecting myself,” says Esther.

“You have to put yourself first.”

Self love is the ability to place supreme value on your mind, body, life, the path you’re walking and the choices made in life.

It’s the ability to focus on what enriches you, not depletes you.

I believe the primary reason people fail with diets, is because they’re doing what they’re told to do, not because they want to.

Self love elevates and regulates the level of self respect and value we place on our own lives, especially the food choices we make.

Self love is an emotional nutrient that powerfully transcends every aspect of our lives, if we tap into it.

It provides a reason and a standard that says I value my body and life too much to eat that or do that, even if I’m the only person in the room refraining.

“Love yourself enough to take the actions required for your happiness…enough to cut yourself lose from your drama-filled past…love yourself enough to move on.” – Dr. Steve Maraboli

Ways to Trigger Self Love

  1. Identify what makes YOU happy. Now, create space for it daily or weekly.
  2. Vessel Value: you only have one body and one life. What you eat, does it help or harm my body, either choice affects your quality of life.
  3. Learn to say NO to others and YES to you. A portion of each day should be designated for personal space. Stay clear of toxic behavior and negative people, even your own relatives.
  4. Identify your talents and strengths. Elevate your positive thinking and understand that you are greater than the circumstance that confronts you.
  5. Understand that your nutritional, emotional and mental health matter because YOU matter. Now live it.

Self love, it isn’t selfish. It’s necessary!

Certified health and wellness coach Sheldon Ingram

Dynamic Living: How to Feel Young as You Age

Here goes: “40 is the new 30” “50 is the new 40”…and so on.

Let’s do better than that. Let’s reach back 20 to 25 years, like 40 is the new 20 and 50 is the new 30.

Oh, it is absolutely doable.

But first, let’s not kid ourselves. There is no such thing as reverse aging.

Its my advice to ignore any ad pushing a magic pill, juice, skin cream or any other gimmick to stop or reverse aging.

Here’s the key: cellular nutrition and wholesome lifestyle practices.

They represent the purest form of wellness and nothing runs deeper than cellular nutrition.

Here’s an example: when my parents turned 60, I challenged them to change their eating habits and lifestyles!

My mom followed the script, my dad did not.

Eleven years later, my father passed from a host of chronic illnesses and cancer, due to harmful eating habits and no exercise.

Fast forward another four years, a full 15 years after the challenge, my mother eats well, runs the steps, power walks and travels as a member of a line dancing team, at age 74, living and thriving with zero dependency on pharmaceutical meds.

NUTRITION

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What we eat affects out blood, which affects our brain health, skin, hair, vision, our moods and organs.

So dynamic living is feeling good as you age while learning how to eat  nutritious whole foods that enhance the quality and function of our brain, blood, skin, hair, vision, our moods and organs.

Make these food groups your constant companions each day:

  • Healthy fats: omega 3!
  • Quality protein: small portions from grass-fed animals or plant-based foods
  • Lots of greens and assorted vegetables with color!
  • Super foods: rich in antioxidants
  • Water & fresh squeezed fruit juice

FIND FITNESS

Personal trainers and fitness gurus constantly remind us of ways to get and stay fit.

Find what works for you and don’t be overly influenced by what’s trendy.

Just be sure to engage in some degree of muscle stimulation and a solid caloric burning activity.

Ask yourself if you want to be competitive, be in a fun and entertaining environment or a more solitude setting? Figure it out and go!

GOOD COMPANY & POSITIVE THINKING

Be a “glass half full” type of person, the ability to see solutions and positive outcomes, no matter what.

Each day, have something good to look forward to, for you.

It can be simple or grand, as long as you have a pleasure outlet to plug into daily. Stress kills; at the very least, make you ill and negative people are agents of stress.

Find a way to eliminate or minimize exposure to situations and circles that promote negative or energy zapping outcomes.

If you must be in such company, allow your positive strength and persona elevate firmly above the sewage, even if you’re the minority.

Be the influencer!