There are many oils such as Olive oil that have great Omega 3 and 6 and great for the body, but unless they are cold pressed then we are not getting all the antioxidants and nutrients that our body needs.

What is Cold Pressed?
Cold pressed oils are produced at very low temperatures which help them retain their nutritional values.

Top 7 cold pressed oils to boost your immune system help you stay healthy are:

Olive Oil
Coconut Oil
Flaxseed Oil
Evening Primrose Oil
Walnut Oil
Black Currant Oil
Borage Oil

How do I get them in?

Try cooking with different oils or add them to your salad, morning yogurt or smoothies!!

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Moderation

The first thing to remember is moderation. The problem is that we hear something is good for us and we start using too much of it.  The American Heart Association is recommending the average male limits daily saturated fat intake to 30 grams per day; 20 grams for women. That’s about the equivalent of 2 tablespoons of coconut oil for men and 1.33 tablespoons for women. Most people are not going to surpass this in a day unless they are on a high fat Paleo diet or ketogenic diet.

Preparation

Coconut oil has saturated fa that can be good and bad for us depending on how we use it.  If we are consuming coconut oil in a raw form by adding it to salads, grains and vegetables once it has been prepared it is okay to use.  However, once we start using it as frying oil then we are changing its consistency and its nutrients.  Remember, it is still a saturated fat so frying can change its form to trans fat which will impact the cholesterol in our bodies.

Benefits

There are many benefits in consuming cold pressed coconut oil.

Most of the fats we consume take longer to digest, but MCFAs found in coconut oil provide the perfect source of energy because they only have to go through a three-step process to be turned into fuel vs. other fats that have to go through a 26-step process!

Coconut oil has two qualities that help it fight cancer: one, because of the ketones produced in its digestion. Tumor cells are not able to access the energy in ketones and are glucose-dependent. Two, as the MCFAs digest the lipid walls of bacteria, they also can kill the helicobacter pylori bacteria that has been known to increase the risk of stomach cancer.

In a study in India, the high levels of antioxidants present in virgin coconut oil (VCO) reduced inflammation and treated arthritis more effectively than leading medications.

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL cholesterol) in your body, but also help convert the LDL “bad” cholesterol into good cholesterols.  By Increasing the HDL in the body, it helps promote heart health and lower the risk of heart disease. Coconut oil also benefits the heart by lowering high triglycerides.

The important thing to remember is there are many healthy benefits of having coconut oil.  The key is to have it in its raw form and always try to have the cold pressed version which is less processed.

Also, remembering that it is still a saturated fat and not eating too much of it is very important.

Click for Green Smoothie Recipe

Click here for Coconut Yogurt Recipe

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Carbohydrates

Simple carbohydrates, such as refined grains, white bread, white rice, sugar, fruit juice and most breakfast cereals don’t have enough energy to fuel exercise. As a result they compel the muscles to use protein as energy, leading to loss of muscle tissues. Complex carbohydrates such as oatmeal, sweet potatoes and whole grains, on the other hand, provide slow-energy.  It means that they are stored in muscles as glycogen and help to power your workouts. When it comes to doing long cardiovascular workouts, it is best to start with a complex carbohydrate rather than a simple one. This is called carb-loading and helps to avoid muscle tissue loss.

Ultimate Pre-Workout Foods

Fruit Smoothies High- Protein Oatmeal Banana Apple with Peanut butter Yogurt Parfait

Protein

The breakdown of protein depends on the type of exercise and the intensity of exercise, but it is important to replenish the body’s protein after a workout to avoid muscle protein breakdown. Protein has essential amino acids that help to repair and rebuild muscles.  Having a protein bar containing at least 20 -40 grams of protein or a protein shake with the same amount will help to build new muscle tissue.  

Ultimate Post- Workout Foods

Egg omelette Protein shake Protein bars Tuna with toast Eggs with toast & avocado

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The American Heart Association ( AHA) recommends no more than 6 teaspoon of added sugar for women and 9 teaspoons of added sugar per day for men.

In general it is recommended for kids to have no more than 3-6 teaspoon of added sugar per day.

For most people some added sugar is okay, unfortunately we are having 19.5 teaspoon of sugar per day.

Natural Sugars

There are natural sugars that are in fruits such as fructose, and in dairy in the form of lactose, that are better for us and don’t count as added sugars.

When it comes to looking at sugars, try to pick an item that has 0-7 grams of sugar per serving.  An easy calculation is that 1 tsp. of sugar is equal to 4 grams of sugar, so if your yogurt states 7 grams of sugar that is 1.75 tsp. of sugar. This will help in not exceeding the recommended sugar intake per day.

As we are shifting to decrease our sugar intake, more and more research is showing that we are consuming too much artificial sweeteners which have their own problems.

The best way to cut down on sugar is to use in moderation, and if using sugars, try to use natural forms to sweeten foods.

Top 7 Natural Sweeteners

1 Raw honey

2 Stevia

3 Dates

4 Coconut Sugar

5 Fruits puree- Banana, Apple Sauce, Natural Fruit Jam

6 Monk Fruit Extract

7 Natural Maple Syrup

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Healthy grilling depends on the type of food you grill.  When fat from the meat drips into the hot coals or grill, the smoke that forms has Polycyclic Aromatic Hydrocarbons (PAHs) that are associated with cancer.  The charred exterior of the meat (well-done) has Heterocyclic Amines (HCA) that are also associated with causing cancer.

Here are some smart ways you can enjoy grilling while making sure to keep it as healthy and nutritious as possible.

Grill Smart

1. Foil
   • Throwing foil under the meat catches the juice, makes sure you’re not grilling over direct heat

2. Grill Fruits & Vegetables
   • Rich in antioxidants & do not produce PAHs and HCAs

3. Go lean
   • Limit the amount of fat that drips on the coals by cutting down the fat, skin and choosing lean meats over high fat ones

4. Marinate
   • Studies show that marination before grilling has reduced the formation of HCAs by as much as 92% to 99%
   • Use marinades with less oil
   • Don’t baste food during grilling
   • Marinate at least 1-2 hours

5. Cut down on Grilling time
   • Choose smaller portions of meats to grill or pre-cook and do finish touch at grill

6. Flipping
   • Flipping food more frequently may prevent HCAs from forming
   • Flipping rather than piercing it will help reduce juice spillage into charcoal

7. Skewer it up

• Cuts down on grilling time by using smaller pieces

Like everything else when it comes to nutrition, remember to grill in moderation.  There is no exact amount of how much HCA and PAH causes cancer but it’s important to be mindful of what you grill and always grill smart.

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Benefits include:

• High in dietary fiber
• Adequate levels of protein for growth and repair
• High in antioxidants which neutralize free radicals that cause aging and chronic disease including cancer
• High in vitamins, minerals and phytonutrients
• Low in saturated fat
• Helps Lower blood pressure, due to high levels of potassium in plant-based foods
• Helps Lower cholesterol, plant foods contain
• Help with Diabetes & improve your metabolism and balancing your cortisol levels helping the body deal with stress.
• Fat burner- Weight loss benefits
• Improved sleep
• Help with inflammation
• Protect the heart and body.

When people are transitioning to a Plant-based diet they often get concerned with protein sources and enough protein intake.

Interesting fact.  Protein makes up about 20%of our body composition

Protein helps our bodies with tissue repair, movement and growth.

Plant-based foods Rich in Protein:

• Amaranth -6 grams per 1 cup cooked
• Lentils-18 grams per 1 cup cooked
• Hemp seeds-10 grams per 3TBS.
• Chia seeds-4 grams per 2 TBS.
• Nutritional yeast-12 grams per 3 TBS.
• Tempeh- 20 grams per 1 cup
• Quinoa- 9 grams per ½ cup cooked
• Spirulina -8 grams per 2 TBS.
• Buckwheat-6 grams per 1 cup cooked
• Green peas- 8 grams per cup
• Artichoke-4 grams per ½ cup
• Pumpkin seeds-8 grams per ¼ cup
• Spinach-5 grams per cup
• Black eyed peas-8 grams per ½ cup cooked
• Broccoli-4 grams per 1 cup
• Tahini-8 grams per 2 TBS.
• Chickpeas-8 grams per ½ cup
• Asperagus-4 grams per cup
• Peanut butter-8 grams per 2 TBS.
• Almonds-7 grams per cup
• Green beans-4 grams per cup
• Edamame -8.5 grams per ½ cup

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Fats are responsible for storing energy, making hormones, transporting vitamins and keeping our immune systems strong.

Protect our cells and organs.

Regulate our body temperature

Regulate metabolism

Nourish our nervous system, skin, hair, eyes and brain

Essential Fatty Acids (EFA’s) are crucial for our health as these are essential fats that our bodies don’t make on their own.

Omega 3 fatty acids are beneficial for our brain function, nervous system they aid the circulatory system and are easy to break down and digest.

Omega 3 fatty acids:

• Flaxseed
• Chia seed
• Hemp seed
• Pumpkin seed
• Walnuts
• Extra virgin cold pressed olive oil
• Avocados
• Coconut and coconut oil
• Raw almonds
• Grape seed oil
• Olives
• Raw nuts and seeds

Depending on our body type and health concerns our diets should be made up of 20%-30% healthy fats.

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Carbohydrates help regulate protein and fat metabolism, form the structural make-up of the cell walls, are important for our immune systems, fertility and blood clotting.

Making sure we are eating enough complex carbohydrates will provide the body with an abundance of dietary fiber and minerals.

Complex carbs are unrefined whole grains, vegetables & fruits.

Beans and legumes also have a carbohydrate component.

Carb Facts:

• Complex carbs help a slow even release of glucose into your bloodstream helping the body maintain energy for a longer time.
• Provide an abundance of essential nutrients, most of our vitamins and minerals come from eating whole plants foods.
• Dietary fiber which help keep cholesterol levels optimal, aids in the removal of toxins, supports healthy bowel function, helps to maintain optimal weight and keep steady blood sugar levels.

Keep is to eat a wide variety of colorful vegetables and fruits.

How much fruit & vegetables a day?

• 2-4 cups of leafy greens daily- example; kale, spinach, chard, collards, romaine &salad greens
• 1 cup-2 ½ cup crunchy veggies daily-example; broccoli, cauliflower, green beans, cucumber &celery
• ½ cup -2 cups unrefined starches daily-example; yam, sweet potato, winter squash, rice &quinoa
• 1 cup or medium piece of fruit-2 cups or 2 medium piece fruit daily example; bananas, apples, berries, grapes &citrus

GREEN VITALITY SMOOTHIE

• 1 cup romaine chopped
• 2 cup leafy dark greens (kale, chard, spinach)
• 1 cucumber
• 1 banana
• ½ cup frozen blueberries
• ¼ cup lemon juice (fresh)
• 1 cup coconut water (unsweetened) or nut-milk (unsweetened)
• 1 tsp flax or chia seed

Blend till smooth.

HEALTH BENEFITS

• Romaine-Romaine lettuce rich in chlorophyll, vitamin K, vitamin A, C, B1 and B2. It is also rich in manganese and chromium. Romaine is very hydrating and low in calories.
• Blueberries- Blueberries are very rich in flavonoids making them a great source of antioxidants, vitamin C, manganese, and dietary fiber. Blueberries are great for eye health, digestion and the urinary tract.
• Cucumber– cucumber are rich in vitamin A, C and folic acid they are rich in silica which strengthens our connective tissue they are also filled with potassium and magnesium. they are super hydrating and toning to the digestive system.

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4 Benefits of a customized meal plan

1. Customized for you
   The benefits of having customized meal plans is that it’s tailored for your specific requirements.  Taking account food allergies, caloric intake, protein requirement, food preferences and food intolerances. It gives you the freedom to enjoy foods that you love and make it easier to build a habit around it.
2. Know what you eat
   Preparing meal plans gives you the chance to be in charge of your meal plans.  It opens the door for variety and inspire you to try new recipes.  It also decreases the time you spend preparing meals.

3. Grocery List
   A customized meal plan saves you time by making planning and shopping easier and purposeful for you.
4. Satisfied
   Regular meals and snacks ensure that you have a balanced diet reducing cravings and hunger.  A balanced diet provides the appropriate nutrients to balance out blood sugar and keep your body in a satiety state.

A customized diet plan provides the flexibility to eat healthy without putting limitations and restrictions.  It’s the best tool to creating a healthy habit.

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