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Are you falling for these nutrition myths?

Myth #1: Fat makes you fat.

Truth: Although fat has more calories per gram than protein and carbohydrates, that fact is somewhat irrelevant in the fat and weight discussion.

  • Fat mass is more about hormones than calories.
  • It is sugar and refined carbohydrates that initiate the hormonal shift resulting in fat gain.
  • Sugar and carbs make us hungrier and more apt to have cravings and overeat.

Fat, on the other hand, makes us feel full and keeps us feeling full longer.

Fat is important for so many reasons, including these:

  • Fat is an essential part of every single cell in the body.
  • The all-important fat-soluble vitamins (A, D, E, and K) require fat for proper absorption.
  • Fat assists with protein digestion.
  • Certain healthy fats act as powerful agents in managing inflammation in the body.
  • Fat is also a steady and consistent energy source.

Fat is an important nutrient with many important roles in the body providing many benefits.

Not all fat is created equal. Some healthy fats to include in your diet include:

  • Eggs
  • Avocado
  • Nuts and seeds
  • Coconut oil
  • Ghee or grass-fed butter
  • Olive oil
  • Oily fish
  • Grass-fed meats

Bottom Line: Fat does not make you fat.

Recommended Reading:

  • Eat Fat Lose Fat by Sally Fallon and Mary Enig.
  • The Perfect Health Diet by Paul Jaminet.

Continue reading “Are you falling for these nutrition myths?”

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NOT all smoothies are healthy.

 All smoothies are NOT healthy.

Truth: Not all smoothies are created equal. The health benefits of a smoothie depend on the choice of ingredients as well as the quality and quantity of each ingredient.

Ingredients to avoid in smoothies:

  • Excessive fruit juice/fruit
  • Added sugar
  • Artificial sweeteners
  • Dairy
  • Agave
  • Soy
  • Peanut butter
  • Flavorings
  • Cheap protein powders
  • Tap water

Healthy smoothie ingredients:

  • Pure spring water
  • Raw coconut water
  • Unsweetened coconut or almond milk
  • Raw organic milk (if tolerated)
  • Fresh and frozen fruit
  • Vegetables
  • Herbs and spices
  • Super foods like cacao, camu camu, chlorella, and greens powder
  • High quality protein powder
  • Chai or flaxseed
  • Organic nut butter
  • Greens powders
  • Raw honey, in small amounts
  • Stevia
  • Hemp seeds or powder

Quality: Look for cold-pressed, raw, organic, HPP (high pressure processing), no added sugar. Healthy brands include Suja, Evolution, and more. Check your local area for cafes and health food stores that make fresh juices and smoothies.

Avoid: Naked, Odwalla, Bolthouse, V8.

Quantity: We are talking about the amount of sugar here. Even though the sugar may be coming from fruit, the body knows no difference. Blood sugar spikes from a “healthy” smoothie cause such detriment to the body that smoothies, such as those listed below, are actually quite unhealthy.

  • Jamba Juice Kale-ribbean Breeze smoothie = 67 g sugar in a medium (16.5 teaspoons of sugar).
  • Jamba Juice Banana Berry “make it light” Smoothie = 45 g sugar in a medium (11 teaspoons of sugar). Eeeekkkk!

Bottom Line: Don’t assume all smoothies are healthy.

Look at:

  • The list of ingredients
  • The quality of the ingredients
  • Total sugar amount (check serving size).

Be picky and/or make your own at home.

 

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Coconut Berry Smoothie

Great for breakfast, a snack, or healthy treat.

Ingredients:
1 cup coconut milk or water (unsweetened)
1 cup frozen berries
1 tablespoon ground flaxseed
1 tablespoon ground hemp seeds
1 scoop vanilla protein powder (sweetened with stevia only)
1 tablespoon of organic nut butter (almond or cashew)

Blender together and enjoy!
* Add a handful of spinach or kale or a teaspoon of greens powder for added benefit