What are «Fats»?

Fat is an important nutrient that keeps your body functioning properly.

Not all fats are the same. It is important to understand which fats you should limit and which fats you can eat in moderation.

fats

UNSATURATED FATS: Found in many vegetable oils do not raise blood cholesterol. They can be part of a healthy diet—as long as you don’t eat too much since fats are still high in calories.

Unsaturated fats are found in olive, canola, safflower, sunflower, corn, and soybean oils as well as in fish and nuts.

SATURATED FATS: Raise “bad” cholesterol levels in your blood. They are a major risk for heart disease, so it is best to avoid foods with too much saturated fat.

These fats are found in animal products such as butter, cheese, whole milk, and fatty meats and also in coconut, palm, and palm kernel oils. Cakes, cookies, quick breads, doughnuts, and chips may also contain saturated fats.

TRANS FATS: They raise “bad” cholesterol levels in your blood and increase the risk of heart disease.

Trans fat is often found in baked goods, snack foods, vegetable shortening, hard margarine, fried foods, and many processed foods.

Coconut Oil

Coconuts are an excellent source of nutrition and have healthful meat, juice, and oil. The oil is arguably the most nutritious and has many health bene ts. Coconut oil is over 90% saturated fat and has antimicrobial, antibacterial, and anti-fungal properties. It also has antioxidant properties and it helps in the absorption of other minerals.

Coconut oil is an incredible source of medium chain fatty acids (MCFAs), which have been shown to have many health benefits.

MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy.

Coconut-Oil.jpg

Some Uses of Coconut Oil

  1. Added to food or drinks daily for energy
  2. To lighten age spots when rubbed directly on the skin
  3. To support healthy thyroid function
  4. As a naturally SPF 4 sunscreen
  5. In homemade lotion recipes
  6. Topically to kill yeast or yeast infections
  7. As a delicious tropical massage oil
  8. It’s high Lauric acid and MCFA content helps boost metabolism
  9. A tiny dab rubbed on your hands and then through hair will help get rid of frizz
  10. Rubbed on lips as a natural chap stick
  11. There is some evidence that regular ingestion of coconut oil can help prevent or reverse Alzheimers
  12. As a Homemade sunscreen
  13. Mix a tablespoon with a tablespoon of chia seeds for an all-day energy boost (do NOT take this at night!)
  14. Improve cholesterol ratios
  15. Can help reduce appearance of varicose veins
  16. Is an immediate source of energy when eaten that isn’t stored as fat
  17. As a natural personal lubricant that won’t disturb vaginal flora
  18. Can reduce the itch of mosquito bites
  19. By itself as a great tanning oil
  20. Mixed with salt to remove dry skin on feet
  21. Can help speed weight loss when consumed daily
  22. Improves sleep when taken daily
  23. Many use it as an anti-aging facial moisturizer
  24. On cuticles to help nails grow
  25. Naturally clears up cold sores
  26. Helps with allergy symptoms
  27. Can increase mental alertness
  28. Serve to fuel mitochondria and produce far less damaging free radicals than carbs
  29. Modulates genetic regulation and helps prevent cancer
  30. Conversion of carotene into vitamin A

 

Being Happy is Very Healthy

Although there is a well-established body of research examining negative health effects of stress and anger, there are also key studies that look at associations between health and happiness.

Happiness has been correlated with better health, both in individuals and communities. Some studies have even suggested that states of happiness may be associated with lower stress-related hormones and better immune function.

«happier people can live longer, healthier lives.»

Positive mood, optimism and humor are linked to better health and well-being.

Portrait of happy fitness young woman with cell phone outdoors in the city rejoicing

Tips to a happier life! =]

Simple-Healthy-Lifestyle-Choices

Food

Food and scents can have a powerful effect on our emotions. Here are five smells’and accompanying foods that will help you feel better:

  • Vanilla lattes, teas and ice cream:
    The scent of vanilla is proven to trigger happy, relaxed, and even sensuous feelings.
  • Cinnamon and peppermint sticks:
    The scents of cinnamon and peppermint decrease fatigue, stimulate the central nervous system and enhance motivation.
  • Ginger:
    Low levels of the brain neurotransmitter dopamine have been linked to depression; ginger root enhances dopamine levels. Research shows that ginger can reduce depression and anxiety.
  • Lemons and oranges:
    fresh_fruit_image
    Citrus scents such as orange, lemon and tangerine directly affect the brain’s neurotransmitters, alleviate stress and have an anti-depressant affect.
  • Roasted coffee beans:
    Finish your “happy meal” with the deep, rich aroma of coffee (decaffeinated, if the “real thing” keeps you up all night). Scientists have found that the scent of roasted coffee beans not only reduces stress brought on by sleep deprivation in rats, but also acts as a potential antioxidant. Research also shows that caffeine protects memory and reduces cognitive decline in women—which makes us very happy!

Eat healthy and be happy!

Get More Sleep

sleep-healthy

People with insomnia produce higher rates of stress hormones than others. This puts their bodies in a hyper-aroused state that can make it difficult for them to wind down. The inability to sleep causes more stress, which can have a devastating impact. People who don’t get enough sleep can become depressed, and that causes insomnia. Inversely, more and better-quality sleep can make you feel happier.

Spend Time Outdoors
outdoors

If you expose yourself to nature and exercise, there’s a significant influence on mental outlook. Studies have found that people who exercise in “green environments” have lower levels of the stress hormone cortisol than those who exercise in an urban environment.

Tip: If you live in a city or large town, try to visit a nearby park as often as you can.

Make Contact

myfitnesspal-fitness-friends

Support can have a positive effect on mood, says Logan. “I’m not talking about social media; I’m talking about face-to-face contact and having true friendship connections.”

 

Tip: Seeing your friends on a regular basis can be just as important to your mental health as exercise and nutrition. Schedule regular dates with your current pals and make an effort to meet new people in your community and beyond.

Exercise
happyexcvve.jpg

Working out can help reduce anxiety and improve mood. There are physical reasons why working out may help make you happier, such as releasing feel-good brain chemicals; raising your body temperature, which may have a calming effect; and reducing immune-system chemicals, which may contribute to depression symptoms. Exercise also builds your confidence, distracts you from worries and helps you interact with others.

Tip: You don’t have to run a marathon to reap the mood-boosting benefits of physical activity—simply taking a brisk walk, working in your garden or playing with your kids can help you feel better.

«What are you waiting to be happy?
It is easy and it is free!

Benefits of Walking Everyday!

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Health Benefits of Walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

  • increased cardiovascular and pulmonary (heart and lung) fitness
  • reduced risk of heart disease and stroke
  • improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
  • stronger bones and improved balance
  • increased muscle strength and endurance
  • reduced body fat.

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little or non health risk.

If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions. However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.

Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost.

Some suggestions to build walking into your daily routine include:

  • Take the stairs instead of the lift.
  • Walk to the local shops.
  • Walk the dog.

ealkdogs

Remember:

  • Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health.
  • If you can’t manage 30 minutes a day, remember ‘even a little is good, but more is better’.
  • Walking with others can turn exercise into an enjoyable social occasion.
  • See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.

 

Eating Fruits and Vegetables

Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily.

Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable:

Captura de pantalla 2016-03-29 a las 7.06.54 p.m.

Source: http://www.womenshealth.gov

FullSizeRender-6

Why you should add them to your diet?

FRUITS AND VEGETABLES PROTECT YOUR HEALTH.

These healthy foods contain essential vitamins, minerals, and fiber that help protect you from chronic diseases, which can be painful, debilitating and even fatal in some cases. Fruits and vegetables have been shown to help protect against heart disease, stroke, certain types of cancer, gastrointestinal issues, high blood pressure, eye disease and more. EATING FRUIT AND VEGETABLES BOOSTS YOUR IMMUNE SYSTEM.

Your immune system is like an internal army. When it’s strong, it protects its border against invasion. When it’s weak it’s as if the army is fast asleep. A weakened immune system increases the incidence of virus and bacterial invasion, issues such as skin disorders, delayed wound healing, upper respiratory infections, aging and chronic illness. Eating more fruits and vegetables as part of a healthy diet is an important key to help boost immune health.

FRUITS AND VEGETABLES KEEP YOUR FULL FOR LONGER.

The fiber coming from many fruits and vegetables helps to fill us up without the filling us out. Also, we want to see a plate that’s full and when it’s filled with unhealthy choices, the calories add up quickly. Adding bulk to our plate in the form of a salad, cooked vegetables and more gives us the satisfaction of having more and feeling satisfied without the downside of eating too much of foods that don’t provide us with the nutrients we need.

FRUITS AND VEGETABLES BOOST YOUR CONFIDENCE!

How? Empty calories coming from refined carbohydrates increase our appetite and desire for foods high in sugar. For many of us, these cravings are so strong we can feel powerless as we spend years, often decades struggling with binge, emotional and disordered eating. This cycle is not only harmful to our health and our waistlines, but is damaging to our mental and emotional health as well.

PART OF A TREATMENT PLAN.

Eating fruits and vegetables as part of a healthy diet can be part of an alternative and complementary treatment against symptoms, illness, conditions and even disease. Imagine the benefits of treatment coming from the vital nutrients within certain fruits and vegetables without the harsh and painful side effects of certain medications!

MORE ENERGY.

Nothing gives you lasting energy more than a healthy diet along with exercise and a healthy lifestyle. With lasting energy, everything you do and set out to achieve can be done in a bigger, better and bolder way!

Source: http://www.momtastic.com

 

Juice to Feel Better

Want to know what you can juice to start feeling better? Here are some ideas:

Carrot Juice:
High in the antioxidant beta-carotene and full of wonder enzymes.

Celery Juice:
High In Sodium — not the artificial type poured from the salt shaker, which is bad for you, but the good, natural kind that promotes tissue flexibility.

Beet Juice:
Beets nourish the liver, one of the most important organs in the body, with hundreds of different functions. If your liver is functioning well, most likely everything else in your body will be too.

Cabbage Juice:
Cabbage juice is high in vitamin C.

Apple Juice:
Apples are high in antioxidants, vitamins A and C, and potassium. Apple juice is great for aiding in a liver flush and has anti-carcinogenic properties.

Kale Juice:
Kale juice is one of the most powerful cancer fighting juices.

Spinach Juice:
Spinach juice is loaded with iron, chlorophyll, and carotene, and is used to fight cancer.

Wheatgrass Juice: wheatgrass-juice
Wheatgrass juice is abundant in chlorophyll and antioxidants. It’s also very detoxing.

You can combine these juices together and with other fruits and vegetables in order to get specific results. 

It’s important to remember that there are likely as many healthy combos of raw juice as there are reasons to drink it. So, you’ve definitely got options for taste. And, I think its safe to say that the greener the juice, the more beneficial it is – especially when we’re dealing with a toxic digestive system.

Have a Healthy Heart Running

 

Running improves heart health because it forces the body to operate at a high capacity. This means heart rate is increased, which causes rapid blood flow. Increased heart rate during exercise also supplies working muscles with added oxygen. Vital nutrients are carried to the body’s tissues in this process. The energy needs of the body are naturally increased while running, forcing blood vessels to palpitate. The outcome of this symbiotic process ultimately improves the body’s ability to function at a high level, fueling your overall well-being.

 The health benefits realized as a goal of three to four days of running each week can transform your lifestyle and dramatically improve your overall well-being.

The Best Chocolate Protein Shake

Ingredients:

2 scoops Chocolate Whey Powder
10 Ice Cubes
12 oz. fat free milk
2 tblsp fat free vanilla yogart
1 tblsp reduced fat peanut butter
2 tblsp hazelnut coffee
1/8 cup caramel ice cream topping

REMEMBER:

You can increase or decrease ice into the mix until you get the consistency you like.