For the most part I would like to consider myself as a "Healthy" person. I enjoy working out and being active. I enjoy our fridge being stocked with veggies, fruits, and all different types of protein. Of course I have no shame in admitting that I do enjoy the occasional fast food splurge with a creamy shake on the side. This whole week I challenged myself to eat "healthy" which excluded my options from the following: bread, pasta, cheese, fun foods, fast foods, my daughters snacks, and anything else that doesn't really come from from the ground.
I was surprised with myself and actually accomplished my goal (other than last night because I had chicken strips, fries, and a shake) but it was my FIRST "bad" meal of the week.
Coconut Oil.
Olive oil can be subbed for coconut oil. Coconut oil is one of my favorite things. It's completely multi use from external to internal. Coconut oil is actually one of the richest sources of saturated fats. Now before you freak, you're body metabolizes this differently- where most saturated fats increase your cholesterol, which in turn can lead to high blood pressure and heart disease, coconut oil contains MCT Medium Chain Triglycerides. This does not affect your body as if you were biting into a big mac and downing a large coke and salted fries. The oil goes straight to the liver from the digestive tract. It's used as a quick source of energy and has been proven to improve your blood cholesterol. Other than cooking with it, you can apply it as moisturizer. I have been doing this for a while now and my skin loves it. I have very sensitive skin and this does not affect my complexion. Coconut Oil is rich in antioxidant vitamin E which is known to protect your skin. I have also used it in my hair before as an overnight conditioner and rinse extremely well in the morning. Your body absorbs this oil rapidly by the way so don't worry about walking around like a butter based turkey.
You can add this to a shake or even to oatmeal to make it creamer.
For all you moms out there this is PERFECT for bad diaper rashes.
Apple Cider Vinegar.
I was first introduced to this concept by one of my good friends back at home. She would shower with it, apply on her face, and even take a shot of it. I will be truthful here.. it sucks. Completely.
Back in my alcohol consumption days, the liquor and beer I used to partake of wasn't that great either if not worse, so if I could do that I can definitely do this. Vinegar can benefit you in many ways. Its a natural shine and body booster for your hair. It regulates the PH of your skin (better completion.. give me as many shots as possible!) Vinegar is known to help remove the stains from your teeth, baking soda and peroxide have been my pasts "natural teeth whitener." Apple Cider vinegar is great for your lymphatic system, controls your blood sugar levels, and helps with gastro troubles.
Flaxseed.
Pretty much considered the most powerful plant on the face of the earth, or so I would say. It contains Omega-3 which is a "good" fat and helps with your heart. Lignans which has both plant estrogen and antioxidant qualities and lastly FIBER. This regulates your bowl movements. Flaxseed also helps with a number of other things, be sure to check out http://whfoods.org for more info on this and other things.
Nutrition Foundation is very important! Overall benefits can help the immune system, manage your weight, and is energy proficient. Be sure to look into your types of carbs (simple and Complex) your body needs them and uses them as energy. To turn your unhealthy diet around be sure to eat 4+ meals and DO NOT SKIP. This confuses your metabolism. Stay away from your fast food favorites and fried goodies. Increase your veggie and fruit intake and monitor your dairy consumption.
Interesting Facts.
64% of Americans are overweight and 27% are obese- Nutrition Guide of 2011.
500 calories equals up to 1lb of weight loss/week.
Americas portions are more than European portions.
We eat for Comfort, stress, hunger, social gatherings, late nights, and many other reasons.
Basic Dietary Guidelines.
5-9 servings of veggies and fruits
Lean meats
Oils instead of butter
Nuts and seeds daily
25-35 grams of fiber/day
6g of whole grains.
Your carbs are your main source of energy and should make up your diet between 45-65%. Your fats protect your organs and should be made up of 20-35% of your diet and protein should be 10-35% of your diet- Proteins are essential for recovery and building cells.
Activity.
Exercise is so important for your health. It lowers blood pressure and cholesterol and of course aides in proper weight management. Even if you can't run for miles start yourself with a brisk walk and work your way up. Get a gym membership- in this class it was passed that the number one reason why overweight people don't go to the gym is because they feel intimidated. Put your pride aside and get to a gym!
I also got a great recipe for "No bake oatmeal balls" i'll post it later!
