Getting over your fat phobia!

And I'm not talking about the kind where your pants don't fit!!

Restricting one form of energy means you need to increase another. Restricting carbohydrates means increasing fats in the diet to ensure the body has energy to fuel the day!

You will hear me quote this numerous times "There are no essential carbohydrates, only fats and proteins". Unfortunately fats have all been painted with the same brush and labelled "bad"! This is not the case!! Unsaturated fats are your friend!

Fats primarily divide into three different categories – saturated, unsaturated, and trans fat.

Saturated fat is fat that is naturally SOLID AT ROOM TEMPERATURE. Examples of saturated fat include butter, cheese, the marbling in beef, and the fat in chicken. Saturated fat comes primarily from animal sources and consuming diets high in saturated fat increases LDL levels (the bad type of cholesterol). Not more than 30% of your fat intake should be Saturated fats.

Unsaturated fats are naturally LIQUID at room temperature. Examples of unsaturated fat include olive oil, canola oil, the oils in nuts and seeds and the oils in fish and in avocados. Unsaturated fats generally come from vegetarian sources and tend to increase HDL levels (the good form of cholesterol) and to lower LDL levels (the bad cholesterol) (so there’s a double benefit). In general, doctors recommend that patients should favor the consumption of fats in this category. These should be the bulk of your fats in your diet, these are a good fat!

Trans fats are fats which are normally liquid at room temperature, but have been chemically modified to be solid at room temperature through the process of hydrogenation. Trans fats are used in food manufacturing to improve the shelf life of various food items, and to enhance taste and texture. Trans fats are frequently found in processed foods, including margarine. Trans fats tend to raise LDL levels and lower HDL levels (a double whammy) – and therefore it is recommended that consumption of trans fats be completely avoided. Indeed, there are no known safe levels for trans fat intake. The best way to know if what you are eating contains trans fats is to check the label. Look for any “hydrogenated” or “partially hydrogenated” items in the ingredient list. Even if the label says “no trans fats”, by law small amounts may still be present – the only way to be sure that the product does not contain ANY trans fats is to NOT see “hydrogenated” or “partially hydrogenated” in the ingredient list.

In summary, the most healthful fats are unsaturated. These are liquid at room temperature and come from vegetarian sources. Saturated fats come from animal sources and are solid at room temperature. Saturated fats, because they raise LDL levels should be limited. Trans fats are artificially modified fats and should be avoided altogether. There are no safe levels for trans fat consumption.

Tea is awesome!

Tea really is a wonderful addition to any diet.

Black, green, white, and oolong teas all come from the same plant known as Camellia Sinensis.

The more processing the leaves of the plant undergo, the darker they will turn. (Green and white being steamed quickly, black and oolong being dried and fermented.)

Regardless of the processing method, brewed tea not only tastes good, but can have many health benefits as well;

1. Tea contains antioxidants. Antioxidants can help slow down the aging process, and help cells regenerate and repair. Many studies suggest antioxidants also assist our bodies in preventing cancer.
2. Tea can lower stress hormone levels. Black tea can reduce the effects of stressful events by lowering the amount of the stress hormone cortisol in the body.
3. Tea fights cavities and reduces plaque. Compounds in tea are capable of killing or suppressing growth and acid production of cavity causing bacteria in our mouths.
4. Tea keeps you hydrated. Every cup of tea you drink, especially low or no caffeine varieties, counts as a cup of water with the added bonus of providing antioxidants as well.
5. Tea may reduce the risk of stroke and heart attack. Tea can help prevent formation of dangerous blood clots which are often the cause of strokes and heart attacks.
6. Tea can help lower blood pressure. Drinking green tea daily can reduce your risk of hypertension by up to 50%.
7. Tea aids your body in digestion. Tea has been used for thousands of years as an after-meal digestive aid. It can also help relieve stomach cramps. 8. Tea may help prevent diabetes. There is some evidence to suggest that green tea might help to lower the risk of getting Type 2 Diabetes.
9. Tea can help beat bacteria. An Egyptian study testing the effects of green tea on antibiotics found the tea to enhance the bacteria killing effects of the drugs.
10. Tea aids your immune defenses. A study comparing the immune activity levels of coffee drinkers vs. tea drinkers found the tea drinkers to have levels up to five times higher.

Aside from these ten, there are many more benefits to drinking tea. Find a variety you like, and enjoy a cup or two daily.

Spoil yourself and splurge on a pretty tea cup or pot, something that you will love to hold and use.

Beating your sugar addiction

It's true! Sugar is addictive like cigarettes, caffeine and alcohol.
Having a sweet tooth is not a bad thing as small conversions in your diet can allow you to eat sweet, without the sugar.
People who are sugar addicted make a habit of e.g. Ice Cream everyday at 3pm, 2 sugars in the coffee, chocolate biscuits as morning tea, white bread at lunch time.... The average Australian consumes 20 teaspoons of sugar a day without adding sugar to the diet. This is a massive figure. I count my consumption daily and I rarely exceed 5g of sugars per day.

So how do you break free from addiction?
1. Cold Turkey. You will suffer brain fog and headaches for a few days but eventually breakfree. This will be particularly hard for those who snack on sugary sweets at certain times of the day, so a plan must be made to avoid and get through these hard times.

2. Gradually cut down over a short period of time. Add sweeteners to your shopping list, cut sugar out of your tea and baking goods, convert from White bread to a brown or Rye bread, drink red wines instead if white, sugar free drinks preferred or just plain water for consumption.

3. Learn to read labels. Look at the per 100g panel and avoid items that have more than 5g sugar or 10g total carbohydrates. This will be your most handy tip.

Mine was an overnight realisation; it was a quick decision that I made and it was right for me. A lot depends on your personality. For me, it was mind over matter. I'm a disciplined person, so it worked, and it was a quicker process than gradually trying to give up.

Sugar really is the cause of a lot of health issues. It really is an easy habit to kick.....

Flaxseed Oil

I first heard about flaxseed oils years ago in a diet book. Hearing of its healthy properties I ventured out a purchased a 250ml bottle for $10. I got it home and poured out 15ml straight down the gullet. It was revolting. Needless to say I let that bottle of goodness spoil and go out of date.

Years later after learning more about Essential Fatty Acids (EFA's), I purchased another bottle and learnt how to use it in the diet properly. The benefits were evident within 2 days. Now, I take 15ml daily added to my morning protein shake and blended so it cannot be tasted! Heating oil in foods ruins it's beneficial properties so best over a salad or added to a shake.

Here is a good read about Flaxseed Oil
http://www.herbwisdom.com/herb-flaxseed-oil.html

RECIPE: Egg Snack

I always keep hard boiled eggs in the fridge for snacks or to tie over hunger, usually about 3 days worth.
Mash with curry or sprinkle with Sweet Paprika. The Omega in eggs are an essential fat, so learn to love your eggs because eggs love you!

In full Keto mode I go through 2 dozen eggs a week. Handy to keep Chickens free range in the yard.