Foods, Uncategorized

Itsy-Bitsy Teeny-Weeny Colored Polka-Dot Rotini Recipe

Itsy-Bitsy Teeny-Weeny Colored Polka-Dot Rotini Recipe

Itsy-Bitsy Teeny-Weeny Colored Polka-Dot Rotini Recipe - Genius Kitchen

Ingredients

 

  • 8 oz tri-color spiral pasta, uncooked (about 3 cups dry )
  • 1 1/2 cups vegetable broth
  • 1 cup light coconut milk
  • 1 tsp sugar
  • 1 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/4 tsp curry powder
  • 1/4 tsp ground ginger
  • 1 cup frozen green peas, thawed or 1 cup cooked lentils
  • 1/2 cup finely chopped red bell pepper
  • 1/4 cup dried currant

 

Directions

Directions:

  1. In a medium saucepan, combine broth, coconut milk, sugar and spices.
  2. Bring to a boil.
  3. Add rotini.
  4. Reduce heat to medium-low; cover and simmer for six minutes, stirring occasionally.
  5. Add peas, red pepper and currants.
  6. Simmer for 6 to 7 minutes, until liquid has been absorbed and pasta is tender.
  7. Remove from heat and let stand for five minutes before serving.

 

-People Start to Heal The Moment They Are Heard-

 

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Foods, Uncategorized

NAME-THAT-TUNA CASSEROLE

NAME-THAT-TUNA CASSEROLE

 

Name-That-Tuna Casserole

 

Ingredients

4 cup uncooked high-fibre rotini pasta

1 cup frozen green peas

1 Tbsp butter

¾ cup diced yellow onions

½ cup diced celery

1 tsp minced garlic

½ tsp dried tarragon

1 can reduced-sodium chicken broth, undiluted (10 oz/284 mL)

1 can 2% evaporated milk (13 oz/370 mL)

2 Tbsp all-purpose flour

1 tsp Dijon mustard

Grated zest of 1 lemon

¼ tsp each salt and freshly ground black pepper (or to taste)

¾ cup packed shredded light Monterey Jack cheese (3 oz/85 g)

½ cup packed shredded Parmesan cheese (2 oz/56 g)

1 Tbsp minced fresh dill

1 can wild salmon, well drained (6 oz/170 g)

1 can tuna, well drained (6 oz/170 g)

 

 

Directions

 

  1. It is best to have all ingredients ready to go before starting. Chop the onions and celery, grate the cheeses, drain the canned fish, etc.

2. In a large pot, cook pasta according to package directions, adding frozen green peas to pot during last 2 minutes of cooking time. Drain and keep warm.

3. Meanwhile, prepare sauce. Melt butter over medium heat in a large non-stick pot. Add onions, celery, and garlic. Cook and stir until vegetables are tender, about 4 minutes. Stir in tarragon and cook 30 more seconds. Add broth. Whisk together evaporated milk and flour until smooth. Add to pot. Cook and stir until sauce bubbles and begins to thicken.

4. Stir in mustard, lemon zest, salt, and pepper. Cook 1 more minute. Remove sauce from heat and stir in both cheeses until melted. Add drained tuna and salmon and mix well. Add drained noodles and peas and mix well. Serve hot with freshly ground black pepper on top. Enjoy!

 

-People Start to Heal The Moment They Are Heard-

 

 

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Foods, Uncategorized

Put Up Your Cukes

Put Up Your Cukes

 

There is a lot of punch packed into this simple cucumber salad, so expect to duke, or should I say Cuke,  it out with your friends.

Image result for Put Up Your Cukes

1 cup of low fat sour cream or plain yogurt
¼ cup of chopped green onions
1 tbsp. Each of lemon juice, and sugar
1 tbsp. Minced fresh dill
¼ tsp. salt
6 cups peeled seeded and diced English cucumbers *

To make the dressing, combine all of the ingredients except for
the cucumbers in a small bowl. Cover and refrigerate for 30
Minutes.

Add dressing to diced cucumbers in a medium bowl. Mix well.
Refrigerate until ready to serve. Best if eaten with in 24 hours.

Makes 6 servings

Hint* When a recipe calls for seeded cucumbers, split the cucumber lengthwise and scrape out the seeds and the watery membrane with a spoon. Salads made from seeded cucumbers stay fresh longer.

 

-People Start to Heal The Moment They Are Heard-

 

Health and Wellness Associates
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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Paleo Turkey Wonton Soup Recipe

Paleo Turkey Wonton Soup Recipe

Have you ever thought of wonton soup as a health food? Probably not. But with my gluten-free, gut- and figure-friendly wonton soup recipe, you can think again! For my wonton soup recipe, I use a combination of gluten-free cassava flour and tapioca flour to make the wonton dough. I also fill the wontons with ground turkey instead of pork or shrimp since I avoid both of those foods.

And the healthy choices don’t stop there. I also add a ton of vegetables, herbs and spices to this soup to boost its nutritional value. The vegetables in this wonton soup recipe may just leave you with a stronger immune system, healthier heart and gut and improved digestive tract. You’ll also feel completely satisfied from this hearty recipe.

 

What is Wonton Soup?

Wonton soup is commonly prepared in Chinese cuisine. It includes wontons, which are tiny dumplings that are filled with a seasoned ground meat. The traditional way to prepare wonton dough is using a combination of flour, egg, salt and water, but for my wonton soup, I chose to use cassava flour and tapioca flour so the wontons are completely gluten-free.

Wonton soup recipe - Dr. Axe

My favorite thing about wonton soup is that it includes a bunch of nutrient-dense vegetables, like mushrooms, cabbage, carrots and onions, plus a handful of anti-inflammatory herbs and spices, like ginger, garlic, cayenne pepper and cilantro. With so many ingredients in wonton soup, you are getting a slew of health benefits, from improved digestion and heart health, to a reduced risk of obesity.

INGREDIENTS:

  • Wonton Wrapper:
  • 1 cup cassava flour
  • 1 cup tapioca starch
  • 1 cup hot water
  • ½ cup avocado oil
  • Filling:
  • ½ pound ground turkey
  • ½ teaspoon garlic powder
  • ½ teaspoon ginger powder
  • 1 green onion, chopped
  • 2 cups cabbage, thinly sliced
  • ½ cup carrots, thinly sliced
  • 2 tablespoons coconut aminos
  • 1 teaspoon salt
  • Soup:
  • 8 cups chicken bone broth
  • 4 tablespoons coconut aminos
  • 1 tablespoon sesame oil
  • 1 cup of mushrooms
  • ¼ cup chopped cilantro
  • ½ teaspoon onion powder
  • ½ teaspoon ginger powder
  • ¼ teaspoon cayenne
  • 1 teaspoon garlic powder
  • ½ teaspoon chili flakes
  • 1 teaspoon salt
  • 1 teaspoon pepper

DIRECTIONS:

  1. In a large pot, combine broth, aminos, garlic, onion, ginger, cayenne, sesame oil, chili flakes, cilantro, salt and pepper.
  2. Bring broth to a boil and then simmer on low.
  3. While broth is simmering, combine cabbage and carrots in a strainer placed over a bowl. Pour 1 teaspoon of salt over the top. Let sit for 10 min.
  4. Massage cabbage and carrots to release excess water. Ring out the water and place in a medium sized bowl.
  5. Add ground turkey, onions, coconut aminos, garlic, ginger and salt. Set aside.
  6. In a large bowl, mix flours, avocado oil and hot water. Knead dough thoroughly until smooth.
  7. Lay parchment paper on a flat surface and sprinkle flour.
  8. Place 2 tablespoons of dough on the parchment and flatten with a rolling pin. Cut dough into 3 inch squares.
  9. Place 1 tablespoon of turkey filling in the center of the dough. With one lightly wet finger, trace two edges of the wonton dough in an “L” shape.
  10. Gently, enclose wonton fillings to create a triangle shape. Fold the wings inward, making sure to release any air pockets.
  11. Bring the broth back to a boil and gently drop wontons into the soup.
  12. Boil wontons for about 10 minutes.
  13. Serve with fresh green onions, sliced.

 

-People Start to Heal The Moment They Are Heard- 

Health and Wellness Associates
EHS Telehealth

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Health and Disease, Lifestyle, Uncategorized

Red Meat Raises Bowel Problems for Men

Red Meat Raises Bowel Problems for Men

redmeatmen

Red Meat Raises Bowel Problems for Men

 

A new study suggests that men who eat lots of red meat are much more likely to have bowel problems, pain and nausea than their peers who stick mainly with chicken or fish.

 

Researchers examined more than two decades of data on more than 46,000 men and found frequent red meat eaters were 58 percent more likely to be diagnosed with diverticulitis, a common bowel condition that occurs when small pockets or bulges lining the intestines become inflamed.

 

“Previous studies have shown that a high fiber diet is associated with a lower risk of diverticulitis, however, the role of other dietary factors in influencing risk of diverticulitis was not well studied,” said senior study author Andrew Chan, a researcher at Harvard University and Massachusetts General Hospital in Boston.

“Our result show that diets high in red meat may be associated with a higher risk of diverticulitis,” Chan added by email.

 

Diverticulitis is common, resulting in more than 200,000 hospitalizations a year in the U.S. at a cost of more than $2 billion, Chan and colleagues note in the journal Gut.

 

New cases are on the rise, and the exact causes are unknown, although the condition has been linked to smoking, obesity and the use of certain nonprescription painkillers known as non-steroidal anti-inflammatory drugs (NSAIDs).

 

While diverticulitis can often be treated with a liquid or low-fiber diet, severe cases may require hospitalization and surgery to fix complications like perforations in the gut wall.

 

Researchers examined data collected on men who were aged 40 to 75 when they joined the study between 1986 and 2012. Every four years men were asked how often, on average, they ate red meat, poultry and fish over the preceding year.

 

 

They were given nine options, ranging from ‘never’ or ‘less than once a month,’ to ‘six or more times a day.’

 

During the study period, 764 men developed diverticulitis.

 

Men who ate the most red meat were also more likely to smoke, more likely to regularly take NSAIDs, and less likely to eat foods with fiber or get intense exercise.

 

By contrast, men who ate more chicken and fish were less likely to smoke or take NSAIDs and more likely to get vigorous exercise.

 

After accounting for these other factors that can influence the risk of diverticulitis, red meat was still associated with higher odds of developing the bowel disorder.

 

Each daily serving of red meat was associated with an 18 percent increased risk, the study found.

 

Unprocessed meats like beef, pork and lamb were associated with a greater risk than processed meats like bacon or sausage.

 

It’s possible the higher cooking temperatures typically used to prepare unprocessed meats may influence the composition of bacteria in the gut or inflammatory activity, though the exact reason for the increased risk tied to these foods is unknown, the researchers note.

 

Swapping one daily serving of red meat for chicken or fish was associated with a 20 percent reduction in the risk of this bowel disorder, the study also found.

 

The study is observational, and doesn’t prove red meat causes diverticulitis.

 

Other limitations of the study include its reliance on men to accurately recall and report how much meat they ate and the possibility that the results may not apply to women, the authors point out.

 

Even so, the findings should offer yet another reason to consider cutting back on red meat, said Samantha Heller, a nutritionist at New York University Langone Medical Center in New York City who wasn’t involved in the study.

 

Diets high in red and processed meats have been linked with increased risks of inflammatory bowel diseases, so the link found in this study “is not surprising,” Heller said by email.

 

“Focusing on a more plant based, higher fiber diet that includes legumes, whole grains, nuts, vegetables and fruits, replete with appropriate fluid intake, may go a long way in helping reduce of inflammatory bowel diseases, diverticulitis, and other chronic diseases,” Heller added.

 

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Dr P Carrothers

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Health and Disease, Lifestyle, Uncategorized

The Secret to a Harder Erection Is in Your Fridge

The Secret to a Harder Erection Is in Your Fridge

 

Something that you can do in your sleep would seem to be pretty simple, but getting an erection is actually a complicated business—a complex biomechanical process that requires your body to be firing on all cylinders, three to be exact. (Note: It’s best not to think of this as a “complicated business” when the moment presents itself.) First, testosterone, which fuels male arousal, should be pumping at healthy levels. Second, a strong immune system will scrub away free radicals, keeping arteries clear and free of inflammation. Third, blood vessels should dilate easily so that blood pressure is regulated and blood flows easily. This last mechanism relies on the production of one chemical, nitric oxide, which, not coincidentally, is the key target of all the major pharmaceutical treatments for erectile dysfunction (the accursed ED), from Cialis to Viagra.

Simply put, a healthy heart equals a healthy penis. “If your cardiovascular system is impaired, your penile health is impaired, and the reverse is true as well—it’s one system,” says Steven Lamm, M.D., a clinical assistant professor at New York University School of Medicine and the author of The Hardness Factor. “The endothelial cells that line your coronary arteries line all the arteries in your body, including the arteries that go to the penis.”

Your endothelial cells are crucial for releasing nitric oxide—and good nutrition is one of the central factors influencing its production, according to a study in the American Journal of Cardiology. Which is good news, since ED pills come with an ever-growing list of side effects: heartburn, chest pain, memory loss, vision loss, and hearing loss. “The right foods will help you stay well and reverse small vascular abnormalities before you have no choice but to use medications,” Lamm says.

 

15 Foods You Need For Your Penis to Perform

 

A crappy diet can do more than wreck your waistline—it can also sink your erection, too.

Think about it: Some of the smallest blood vessels and nerves in your body can be found in your penis, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health. So if you’re slamming down junk like pizza and fries every day, your blood vessels down under may be some of the first to get clogged up with fat and cholesterol.

This restricts blood flow to your penis, preventing you from getting hard when you’re ready for action and even putting your heart health at risk down the road, too.

 

It may sound wacky, but you should treat your penis like a luxury car, says Dr. Brahmbhatt. To keep your ride running smoothly, you need to fill it with the recommended fuel and keep up with the suggested maintenance. Well, your penis needs the same—like healthy foods and plenty of exercise—to keep it going strong, he says.

Filling up with the right foods can boost your testosterone, strengthen your sperm, and supercharge your erection. So, what would we recommend as premium fuel? These 15 foods are a good place to start.

COFFEE

foods help penis better

Your morning coffee may protect you from going limp later, according to a study of more than 3,700 men from the University of Texas Health Science Center at Houston.

Those who downed the equivalent of 2 to 3 cups of a coffee a day—between 170 to 375 milligrams (mg) of caffeine—were less likely to report erectile dysfunction (ED) issues than men who skipped their cup of Joe.

Why? Caffeine triggers a series of effects in your body that help the arteries in your penis relax and blood flow to increase, producing an effect similar to ED drugs like Viagra, the study authors explain.

SALMON, EGG YOLKS, AND FORTIFIED MILK

foods help penis better

Your D needs vitamin D, suggests one Austrian study—and the foods above are great sources of it.

After researchers had men take either 3,332 IU of vitamin D or a placebo per day for a year, they found that free testosterone levels—the powerhouse behind your sex drive—significantly increased in guys loading up with vitamin D

Plus, insufficient D levels may also increase your risk for erectile dysfunction, Italian researchers found. When you don’t get enough vitamin D, you produce free radicals that decrease nitric oxide in your body, a compound that helps your blood vessels function, the researchers say.

Without it, your blood vessels can’t relax, hindering the flow of blood to your penis. That makes it difficult for you to get hard, says Men’s Health urology advisor Larry Lipshultz, M.D., chief of male reproductive medicine and surgery at Baylor College of Medicine. (Here’s another reason you should get your vitamin D levels checked.)

So how much D do you really need? That’s still up for debate: The National Institutes of Health recommend getting 600 IU daily, while the Endocrine Society notes that some people may need to go much higher with 1,500 to 2,000 IU a day. Talk to your doctor to find out what works best for you.

You can not take Vitamin D alone.  If you doctor does not know what to take with it, run!

PISTACHIOS, ALMONDS, AND WALNUTS

foods help penis better

Need a snack? Choose nuts, researchers from Turkey suggest. After 17 men with ED ate 100 grams of pistachios for three weeks, they all reported a significant improvement in their erectile function, ability to orgasm, libido, sexual satisfaction, and overall happiness in life. As a bonus, they all had higher HDL, or “good,” cholesterol and lower LDL, or “bad,” cholesterol, too.

Pistachios contain a high amount of an amino acid that boosts nitric oxide in your body, the researchers say. And like almonds, walnuts, and most other nuts, they’re a great source of healthy fats, which are good for your heart and therefore your penis, says Dr. Brahmbhatt.

BLUEBERRIES AND ORANGES

foods help penis better

 

Only 13 percent of Americans eat enough fruit, according to the Centers for Disease Control and Prevention.

Big mistake: Eating enough of the right ones can work wonders below the belt.

In a 10-year study of more than 25,000 men, Harvard University researchers found that men who ate foods packed with certain flavonoids—anthocyanins, flavanones, and flavones—had a lower ED risk than guys who didn’t eat as much of them. The effect was particularly strong among those under 70 years old.

In fact, men who ate flavonoid-rich foods—like blueberries, strawberries, apples, and citrus fruits—a few times a week reduced their ED risk by 9 to 11 percent compared to those who ate them less frequently. The researchers speculate that flavonoids found in these foods may help improve the health of your blood vessels by relaxing your arteries.

Bonus points if you like to break a sweat: Men who were physically active (consider that 2 to 5 hours of brisk walking a week) and ate flavonoid-rich fruits reduced their ED risk by 21 percent.

So make sure you‘re fitting enough in your diet: The U.S. Dietary Guidelines recommend consuming two cups of fruit every day.

LEGUMES, WHOLE GRAINS, AND OLIVE OIL

foods help penis better

Since the Mediterranean diet is good for your heart, it’s not exactly surprising that it may benefit your penis, too. Heart disease is actually one of the most common causes of ED. Once plaque starts to build up in your blood vessels, the ones in your penis are the first to get blocked up.

So to truly test the diet’s benefits, Italian researchers had 35 men with diagnosed with ED and metabolic syndrome—a group of factors linked to heart health problems—load up their plates with lots of fruits, vegetables, whole grains, olive oil, and fish. Another 30 men with metabolic syndrome followed a control diet.

After 2 years, about one third of the men following the Mediterranean diet regained normal sexual functioning and saw lower levels of inflammation in their bodies.

Researchers aren’t exactly sure why the diet could help men with ED, but they believe the combination of eating more fiber-filled and antioxidant-rich foods may have anti-inflammatory properties, which helps promote healthy blood flow, the study authors say.

And you don’t have to be dealing with heart problems to notice the diet’s benefits in the bedroom. Men who eat lots of monounsaturated fats (a Mediterranean diet staple), like fish and nuts, also have the highest levels of testosterone, research suggests.

 PEPPERS, PEACHES, AND SPINACH

image

Vitamin C is key for healthy sperm, according to research from the University of Texas Medical Branch.

In the study, researchers divided 75 men—all heavy smokers with poor semen quality— into three groups. One group took 200 mg of vitamin C, another took 1,000 mg, and the last group took a placebo.

After four weeks, the 200-mg group improved their sperm quality by 15 percent, meaning they not only had a higher sperm count, but their sperm were able to swim more efficiently and survive longer, too.

What’s more, the 1000-mg group more than doubled that by 40 percent. Vitamin C seems to protect your sperm’s DNA from cell-damaging free radicals, the researchers say. That’s important, since damaged sperm might mess with your ability to conceive when you’re ready to have a kid.

Aim for a minimum of 90 mg and no more than 2,000 mg of vitamin C a day, suggests the National Institutes of Health. While the participants in the study popped a supplement, you can easily get your daily dose through vitamin-C rich foods, like yellow peppers, peaches, and spinach.

 

Health and Disease, Lifestyle, Uncategorized

Poor Nutrition Hampers Sex Life

Poor Nutrition Hampers Sex Life

The last battle of the sexes is sleep...so who comes out worse?

You know that Americans need to eat more fruits and vegetables. The Centers for Disease Control and Prevention says only about 10 percent of people get the recommended amounts: one and a half to two cups of fruit, and two to three cups of vegetables daily.

But did you know that, according to the latest General Social Survey from the National Opinion Research Center, Americans are having less sex than ever? Is there a connection?

Overall health depends on eating more produce, and a healthy sex life is influenced by overall health. So, that lack of broccoli — and an associated increase in the prevalence of obesity and diabetes — may be a big factor in the declining frequency of sexual relations.

According to the 2018 survey, the number of adults who went a year (2018) without sex was 23 percent, a record high.

And it’s not just among baby boomers. Eighteen percent of women and 28 percent of men ages 19 to 29 report having had no sex in the past year, more than double the number in 2008. (Maybe it’s because 35 percent of men age 18 to 34 are living at home, compared with 29 percent of women.)

Poor health, plus a lack of face-to-face interaction with potential mates, may be to blame. Research shows that sexual satisfaction and contentment within relationships is strongly associated with the quality of communication between partners.

So whatever your age, turn off Facebook, put down the phone, and ask someone to share veggie-loaded Thai or Vietnamese food with you. It may have the spice you need.

 

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth

DR J Jaranson

 

Foods, Uncategorized

Blast From the Past-a

Blast From The Pasta

Fusilli, with far out flavor, man!

Whether you are cooking dinner for My Three Sons, lunch for the Partridges or brunch for the Brady’s, this recipe will feed an army.  Any leftover?   Just Leave them to Beaver!

A healthy homemade “hamburger helper” without meat!
This is fantastic on a cold or rainy night or anytime you need a comfy, homey and cosy meal!

Blast from the Past! Cheesy Homemade Helper

Ingredients

    • 1 cup chopped onions
    • 1 cup chopped green peppers
    • 2 cups sliced fresh white mushrooms
    • 1 can of low-sodium diced tomatoes (28 oz)
    • 1 can condensed low-fat cream of celery soup
    • 1 can condensed low-sodium tomato soup
    • 1/2 cup 1% milk
    • 1-1/2 tsp dried oregano
    • 1 tsp chili powder
    • 1/2 tsp paprika
    • 1/ 4 tsp black pepper
    • 1/4 tsp crushed red pepper flakes
    • 8 oz whole grain fusilli pasta (about 3 cups dry)
    340 gm pkg of Yves veggie ground round

 

Directions

Spray a large deep cooking pot with cooking spray. Cook green peppers, onions and mushrooms over medium heat about 3-4 minutes until softened.
Add dice tomatoes and their juice and tomato and celery soup. Mix well until combined. Add all of the remaining ingredients EXCEPT the veggie ground round and mix well.
Bring to a boil. Reduce heat to low. Cover and simmer for 20 minutes.
Crumble the veggie ground round into the pot and mix well. Cover and simmer for 10 minutes. Serve hot.
Thank you to Susan Drews for submitting some of this fun and wild recipes

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth

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Health and Disease, Lifestyle, Uncategorized

Household Chemicals Harm Sperm in Both Men and Dogs

Common Household Chemicals Harm Sperm in Both Men and Dogs

News Picture: Common Household Chemicals Harm Sperm in Both Men and Dogs

Two chemicals found in household products and food could harm male fertility in both dogs and people, U.K. researchers say.

The chemicals are the plasticizer DEHP — used in products such as carpets, flooring, upholstery, clothes, wires and toys — and the industrial chemical polychlorinated biphenyl 153 (PCB153). Even though it is banned worldwide, PCB153 is still widely present in the environment, including food.

For this study, researchers from the University of Nottingham conducted laboratory tests with sperm from men and dogs. Their tests revealed that levels of the two chemicals consistent with environmental exposure had the same damaging effects on sperm in both species — reduced sperm motility and increased fragmentation of DNA.

Previous studies have reported a 50 percent decline in human sperm quality worldwide in the past 80 years. Another study by the same U.K. team found a similar decline in domestic dogs, pointing to the possibility that chemicals present in the home could be a factor.

“This new study supports our theory that the domestic dog is indeed a ‘sentinel’ or mirror for human male reproductive decline, and our findings suggest that man-made chemicals that have been widely used in the home and working environment may be responsible for the fall in sperm quality reported in both man and dog that share the same environment,” study leader Richard Lea said in a university news release.

Lea is an associate professor and reader in reproductive biology at Nottingham’s School of Veterinary Medicine and Science.

“Our previous study in dogs showed that the chemical pollutants found in the sperm of adult dogs, and in some pet foods, had a detrimental effect on sperm function at the concentrations previously found in the male reproductive tract,” he said.

Lea added that the new study is the first to test the effect of DEHP and PCB153 on both dog and human sperm in the lab, in the same concentrations found in real life.

Gary England is dean of the university’s School of Veterinary Medicine and Science.

“Since environmental pollutants largely reflect a Western way of life such as the effects of industry, the chemicals present in the environment are likely to depend on the location,” he said in the news release. “An important area of future study is to determine how the region in which we live may effect sperm quality in both man and dog.”

 

-People Start to Heal The Moment They Are Heard- 

 

 

Health and Wellness Associates
EHS Telehealth
Dr Robert Preidt
Journal of Scientific Reports

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

The Right Fatty Foods For a Flat Stomach

7 “FATTY” Foods that Can Help You to Get a Flat Stomach 

 

At this point, the anti-fat propaganda has died and almost everybody understands by now that eating fat doesn’t necessarily make you fat.  In fact, it’s absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings.  Here are 7 examples of “fatty” foods that can actually HELP you to get lean…

healthy chocolate1.  Super Dark Chocolate (at least 72% cacao content or higher)

It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.

However, I would contend that dark chocolate can actually HELP you to burn off more body fat if you’re the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.

Also some brands of dark chocolate that are in the mid 70’s in % cacao content or higher, can have a fairly high ratio of fiber content (I’ve seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that’s one of the “tricks” I use to select a good quality chocolate… I look for more total fat than total carbs (or about the same number of grams of each).

The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other “sweets”.

In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower blood pressure and have other health benefits.  The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats.  Any chocolates with added fats or other additives will generally not be as healthy.

The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar.  However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness.  If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste.  Just remember to keep those daily quantities of chocolate small as it is calorie dense!

You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.
coconuts have healthy fats2.  Coconut milk, coconut flour, and coconut oil

Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets.  In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.

Along with coconut milk and coconut oil as healthy fat choices, we’ve also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!).  Coconut flour is also VERY high in protein compared to most flours and is also gluten free!

Just beware that if you’re going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy… I’ve made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.
healthy fats in butter3.  Grass-fed (pasture-raised) butter

Yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)… It’s delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean.  In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.

There’s a lot of confusion about this topic… in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter.  It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.

In fact, there’s even ample evidence that REAL butter can even help you to lose body fat for a couple of main reasons:

a.   Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle.

b.   Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.

c.   The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy.  The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!

d.  Grass-fed butter also contains the vitally important nutrient vitamin K2.  Vitamin K2 works alongside vitamin D and calcium for proper calcium metabolism in your body, and is also involved in balancing hormones by making vitamin D more powerful.  Vitamin K2 is generally only found in grass-fed animal products such as butter, cream, full fat cheeses, and organ meats, so it’s hard to obtain from plant sources except for certain types of fermented foods.  It’s one of THE most important vitamins for overall health that many people lack, and it’s found in that beautiful grass-fed butter that we all love!

If you have a hard time finding a grass-fed butter at your grocery store, Kerrygold Irish butter is one of my favorites, and the cows are 100% grass-fed on lush green pastures in Ireland. It’s one of the richest butters in color that I’ve seen, which indicates high levels of carotenoids.  Organic Valley also has some excellent grass-fed butter that’s rich in nutrients as well.
whole egg nutrition to burn body fat4.  Whole Eggs, includin g the yolk   (not just egg whites)

Most people know that eggs are one of the highest quality sources of protein.  However, most people don’t know that the egg yolks are the healthiest part of the egg … that’s where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.

In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside “egg factories” all day long).

 

grass-fed beef healthier than grain-fed beef5.   Grass-fed beef or bison (NOT the typical grain-fed grocery store beef!)

I know most people think that red meat is unhealthy for you, but that’s because they do not understand how the health of the animal affects how healthy the meat is for consumption.  Keep this in mind — “an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat”.

Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent, soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.  Grain-fed beef and bison is typically WAY too high in omega-6 fats and WAY too low in omega-3 fats.  In addition, the practice of feeding cattle corn and soy as the main portion of their diet upsets their digestive system and makes them sick… and it also increases the amount of dangerous e-coli in the meat.  This is not the case with grass-fed meat.

grass-fed steaks, healthy fat burning foodOn the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison.

Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.

In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fatcalled conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.  CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!).  These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat… and this also aids in burning fat and building lean muscle.

Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.  I’ve also found a great site to order grass-fed meats online and have gotten to know the owner of this company well, and they are dedicated to the quality of their foods.
avocados - healthy fats and high nutrition6.  Avocados

Even though avocados are typically thought of as a “fatty food”, they are chock full of healthy fats !  Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.

Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it’s also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.

The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that fat burning!  I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.
nuts - more healthy foods to burn fat7.  Nuts:  Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias , etc

Yes, this is yet another “fatty food” that can actually help you burn belly fat!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micronutrients such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein , which of course, you know helps to control blood sugar and can aid in fat loss .

Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you’re consuming a high-fat food.  My favorite healthy nuts are pecans, pistachios , almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.

Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.

Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.

One of the little “tricks” that I’ve used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner .  This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal.

I hope you enjoyed this look at some of the healthiest “fatty” fat-burning foods you can possibly eat.  I could list a ton more, but wanted to give you a few of my favorites for now.  Enjoy!
But BEWARE 

Although these “fatty” foods may be a super-healthy choice for achieving your lean, strong, and energetic body… I’ve discovered that there are at least 23 popular foods that most people falsely think are “healthy”, but they actually HARM  your metabolism and pack on belly fat. 

 

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates
EHS Telehealth
Mike Geary

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