My Life in WordsHi, I am Charlene Ryan, Fitness and nutrition geek.
I love to feel strong and eat healthy. My blog will reflect this as will as my relationship with God. |
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My Life in WordsHi, I am Charlene Ryan, Fitness and nutrition geek.
I love to feel strong and eat healthy. My blog will reflect this as will as my relationship with God. |
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Here's some help getting more omega-3's: Grind up a batch of flax seeds; Put them in a seal-tight container and keep in the freezer. Sprinkle the milled flax into smoothies, and on cereal. Flax seeds can be used in recipes also. Either as an egg replacer or for added fiber. For the egg replacer, for one egg: Put 1 1/2 tablespoons mlled flax and just under a 1/4 cup water into a mini blender or processor; blend for a moment until it gets thicker. Let sit for a minute and stir or blend again. It will become gelatinous (eggy), Add to batter when needed. For just adding to say, a muffin recipe, replace some of the flour or keep it minimal and just a a tablespoon or two. Keep in mind that omega-3's are not necessarily heat tolerant so if using flax or borage oil, use them in raw food preparation, not for cooking. In addition, chia seeds and hemp seeds do not need to be ground up before using; the nutrients are absorbable as is. Flax does not break down well in the body, but it is a good source of fiber and a colon-helper.
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Along with the yesterday's habit which I know you are doing well with, here's a new one to practice daily. Even if you do this at times, but not regularly, make it a habit to do it regularly. So what is it? Increase omega-3's in your diet. There needs to be a greater percentage of the 3's in the diet. today's diets are high in 9's nd 6's, but hardly in 3's---the anti-inflammatory fatty acid. WIld salmon, walnuts, tuna, chia, hemp, and flax are good places to start. Have two of these today, and then again tomorrow. Just the serving sizes are adequate for now. Take Care.
As tomorrow apporaches, think healthy. Set yourself up for a healthy day. Avoiding all processed foods is essential, but not so easy for most Americans. Cereal, crackers, cookies, ice cream, white rice, and bread are among the most popular foods consumed daily and not even just once but twice or three times!
Tomorrow, or today, switch up one of these habit-forming processed foods for a healthier alternative. For example, instead of cereal--steel cut oats or buckwheat; insstead of white rice---short grain brown rice. In place of ice cream---frozen banana slices put into a food processor. Scoop into your bowl and top with chopped walnuts and a little cinnamon or cardamom. If someone told me coconut and its oil weren't healthy anymore, i'd have a hard time parting with it. Its versatility, and delicious taste are addicting. Its benefits outweigh its fun, i think. I will share easy to remember information because others will doubt you when you say that this fatty food is good for you. Coconut is 82% fat, 76% of which is saturated. Aahh, but it's good saturated fat. Coconut contains medium chain triglycerides, whereas meat and milk contain long chain fatty acids., which contribute to the risk for heart disease and stroke; the fat around your gut puts out inflammatory compounds that increase this risk. MCTs go from the stomach to the liver for fuel for the body. LCTs generally store as fat. Various studies have been done to show that MCTs help trim belly fat. This is truly a rescue remedy. In addition, any worries about fat and cholesterol can be put to rest. Some people aren't aware that there is no cholesterol in plant foods, ad some healthful fats like the fat from coconut actually help balance cholesterol levels. What else is coconut oil good for? Antibacterial Agent. Coconut milk contains lauric acid which the body breaks down into monolaurin, which kills off bacteria, and is even helpful against bacterial infections. Skin. You can slather it on your face, lips, knees, arms, and feet. Research shows that the lauric acid is effective at killing the bacteria that causes acne. What do I do with it? Use it as a spread for toast, a substitute for other oils in recipes, in sauces for vegetables, in raw food treats such as protein bars, and pie crusts. Coconut sauce is an absolute for my dream dessert: mud pie, where i take homemade coffee flavored coconut milk ice cream, put it into a graham crust or sprinkle crushed graham crakcers over the top, top it witih homemade hot fudge and then coconut sauce. Go nuts for coconut! |
View my Word Press BLOG:Fit, Healthy, Happy Home Charlene RyanPreventative Health Author and recipe developer. Archives
January 2018
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