Do you have Negative Nelly living in your head? Negative Self-talk and Limiting Beliefs can be changed.

A little self-criticism is a normal shared human mental pattern and can even be healthy for the most part. But we can also just as easily open the door to that overly vocal “negative nelly” voice in our head. Do you have a “Negative Nelly” living in your head?

However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted out of your head. This kind of mental chatter has no right to set up a home in your mind.

Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness. What you tell yourself, becomes you!  My mother used to call it a self-fulfilling prophesy. The term “self-fulfilling prophecy” (SFP) was coined in 1948 by Robert Merton to describe “a false definition of the situation evoking a new behavior which makes the originally false conception come true” (Merton 1968: 477). *find info here

If you’re sick of having the same old conversation with your Negative Nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this hurtful mindset, and finally release yourself of these limiting beliefs.

What are limiting beliefs?

Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.

Your negative Nelly Narrative may go something like this:

  • I won’t ever be [this]…
  • I can’t do [that]…
  • I don’t have [this]…
  • I don’t deserve to be/have [this]…
  • And, one really common one that comes up for many people…
  •  I am not good enough.

Let’s change up the narrative you may have been having with yourself for a very long time! You wouldn’t or shouldn’t say any of those things to your friends or family, right? Why is it OK to say them to yourself?

Overcoming negative self-talk and releasing limiting beliefs

Your limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.

The good news is that it’s totally possible to permanently change a long-held belief — even the ones that are lifelong.

You only perceive what you believe, so your beliefs shape the very world you live in.

 But, when your limiting beliefs come into question, your whole world can experience a shift for the better.

Here are a few ideas to help you silence your inner critic for good!

When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out help and guidance. If they are debilitating, find a good life coach/counselor or therapist.

In addition to that, there are several things you can do on your own, in your own time and space…

                >The first step to releasing limiting beliefs is to shift your thinking into AWARENESS

Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice. However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.

               > Possible thinking, not just positive thinking

 Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.

              >When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed                  if you did not believe it was possible.

With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels! Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!

              > If you wouldn’t say it to your friend, don’t say it to yourself

 Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve. Ask yourself: would I say these negative, hurtful and unsupportive words to a friend?

Adopting empowering beliefs such as:

  •  “It is not my job to please everyone else.”
  •  “Just be me. There will never be anyone else like me.”
  •  “I am enough!”

 To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game:

Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void. Take some time and make a space that’s all yours!

Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.

Just remember – you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes.

There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.

Do your have a “Negative Nelly” in your head?  What is it that “Nelly” tells you?  How can you turn it around?  Leave me a comment!

 

NOW let’s start with a Guilt Free Recipe!

Positively Paleo Pie (comfort food without the guilt!)

Preheat oven to 350°F

Savory bottom layer:

1.25 lbs ground meat (free range preferable)
½ medium onion, chopped
4 large garlic cloves, minced
1 medium carrot, shredded
1 medium zucchini, shredded (not peeled)
1 Tb extra virgin olive oil
1 – 1½ tsp Himalayan pink salt or Celtic grey sea salt
1 tsp chilii powder
½ tsp cumin

Mashed cauliflower topping:

2 small (or 1 large) cauliflower heads
5-6 large roasted garlic cloves*
½ – 1 tsp salt

Optional top layer:

½ cup shredded or crumbled organic, whole milk cheese (your choice!)

How to prepare bottom layer:

1. Heat oil in a large skillet over medium heat, and sauté onion + garlic until tender. Add the carrot + zucchini, cook until they start to soften.

2. Add the ground meat, salt, and spices. Cook until the meat is browned, and very little moisture remains.

How to prepare cauliflower:

3. Chop the cauliflower heads into small chunks, and steam until they soften – when a fork can easily pierce.

Add the steamed cauliflower, roasted garlic and salt to a food processor. On low setting, puree until smooth. It may be necessary to use the tamper if you have one.

Assemble the pie:

4. To assemble your Positively Paleo Pie, distribute the meat mixture evenly in the bottom of an 8-inch baking dish. Spread cauliflower mixture over the top, and bake for 25 minutes.

If you’re adding the optional cheese top layer, sprinkle the cheese on top after you bake it, and then broil it until the cheese turns slightly brown (~3 minutes more in the oven).

*Roasted garlic cloves – done ahead of time.

Using a sharp knife, cut ¼ inch from the top of of a whole garlic bulb to expose the individual cloves. Place bulb (unpeeled) on top of a square of aluminum foil. Drizzle a bit of olive oil over the top of the bulb, just to moisten. Wrap the bulb with foil and bake in a preheated 400°F oven for 25 to 30 minutes, or until the cloves feel soft when pressed. Once cooled, the whole cloves should push out easily when pressed from the bottom.

Extra roasted garlic can be used on its own as a spread on bread, crackers, sandwiches, crispbread or veggies.

(and yes, roasting the garlic really does make a difference in the flavor – magic!)

Accountabilty is always key to making lasting habit changes, even getting rid of your “Negative Nelly”. Having consistent focus and friends on the same journey -what more could you ask for?  Visit Intentionally Created – Your Healthy Journey to learn more.

 

 

 

References

Health.com: 9 Ways to Silence Your Inner Critic

Thrive Global: What are Limiting Beliefs and What Causes Them?

IQ Matrix: The Complete Guide on How to Overcome Your Limiting Beliefs

4 simple strategies to lose weight with a healthy mindset

When it comes to losing weight the healthy way, your mindset often plays a big part in whether you are or are not as successful as you envision. Approaching weight loss from the wrong perspective is one of the biggest reasons why so many people fail with diets and strict eating plans. Getting your mindset right can be a game changer for successfully managing a healthy weight.

Here are some mindset shifts that may help you to supercharge your weight loss journey and finding Your Healthy Journey!

Think About Why You’re Doing It

You have heard it said over and over…what’s your WHY? Why you want to lose weight can make a lot of difference. Basing your reasons on being happier or looking good often are a lot more likely to fail and how do you judge that losing weight will actually make you feel good about yourself or bring you happiness.

Instead of choosing these kind of reasons as the reasons for your journey, try looking at things differently. Think of your weight loss as part of a journey…Your Healthy Journey… to becoming healthier and not just a means to the the end. It’s the opportunity to introduce healthy habits into your life that set the scene for both improving your health and balancing your weight loss journey. When your ultimate goal is to live a longer and healthier life, weight loss will probably happen as an extra bonus as a result of these new habits.

Don’t Go For Broke

Trying to do too much too soon and too quickly can work against you and this is one of the reasons why fad diets and drastically reducing your calorie intake aren’t successful in the long term. You might lose some weight to begin with but chances are, this will quickly plateau and depending on your mindset and eating habits, you might even gain some extra.

When it comes to weight loss, slow and steady tends to do a lot better than trying to lose weight as quickly as possible. I am sure you have heard “Slow and Steady Wins the Race”?

You’re a lot more likely to succeed if you go for smaller shifts that add up to bigger lifestyle changes. Add in good choices and crowd out old choices. If you do this every day, they’ll soon become solid habits. This is more of a long game and you probably won’t see results immediately but there’s a better chance of actually achieving your goals compared to focusing on one big goal that could fail.

You want your healthy choices to feel natural and not like a chore or as though you’re depriving yourself and this is where healthy habits can really come into their own.

Breaking the Food-Emotions Cycle

One of the factors that can make it hard to lose weight involves emotional eating. We often eat when we’re not really hungry and often because we’re feeling certain emotions. Breaking the link between your food and your emotions is a key mindset shift to master if you want to lose and maintain.

Moving away fom emotional eating helps you to react to genuine hunger cues so you’ll eat to fuel your body and not with how you feel. Mindful eating is a great way to get back in touch with your body’s hunger signals but it can be a big challenge to master, especially if you often feel you emotional eat. Although I must say that in my 5 years of coaching, I have found very few are true amothional eaters. Finding ways to address your feelings that don’t involve food can make a huge difference in being able to lose weight naturally.

Visualizing Weight Loss Success

Visualization can be a powerful technique for weight loss, especially if it’s combined with positive self talk. Have you ever done a Vision Board? So how does visualization work? The theory is that it helps to rewire pathways in the brain. It creates a positive mindset, so it can be a great tool for breaking habits and learning new ones.

To get the most from it, visualize yourself at your ideal weight, with your body transforming into a much more positive form of energy. Keep this mental image in mind as much and as often as possible.

You can use positive affirmations and self-talk to highlight to yourself how you’ll feel when you get to this point. Don’t forget to focus on how you’ll feel with your health, fitness and wellbeing and not just how much better you’ll feel about being thinner. Think about how it will make a difference in your life and family and friends.

Even though this is going to happen in the future, keep your self-talk in the present tense and not the future to make visualization a more effective mindset shift. Start you positive affitmations eith “I am”! Tell yourself that you, only you, have the power to change your body through the power of your mind.

Doing this every day can be a lot more effective than you might think. Start making a plan for your life long goals for your health, not just the short-term ones. And join us in Your Healthy Journey by visiting Imagine Fit today.

Remember to remain body-positive. I am always here to talk if you need to. You can take advantage of the 30-minute Eat Cake Without Guilt free chat if you feel you need some 1:1 guidance. It’s my way of giving back – I’ve been on the emotional eating path and having someone to lean on is the only way to move forward.

References used.

https://www.medicinenet.com/binge_eating_disorder_pictures_slideshow/article.htm

https://www.medainc.org/binge-eating-vs-emotional-eating-whats-the-difference/

https://www.medicinenet.com/emotional_eating/article.htm#what_is_the_prognosis_of_emotional_eating

Becoming mindful…is it easy?

Becoming Mindful….Many things in our lives revolves around this issue… Mindful eating, mindful selfcare, mindful of others…we hear it all the time but what does it really mean?

The thoughts that float around in your head on a daily basis condition you in how to think and deal with situations.  For this reason, the importance of your surroundings is an essential ingredient of your mindset’s health. 

Do you surround yourself with positive people? 

Do you start your day on a positive note? 

How you choose to deal with disappointing and irritating daily life situations is another important factor to take into account.  These situations can arise often, and being on guard to combat them with positivity is imperative to maintaining a positive mindset, and having this ability to conquer negative thoughts as they arise will empower you to live a much more pleasant life.  We will work through many issues to cause this mindset shift throughout the week.

Simply put – there are positive people and there are negative people, and you luckily have the ability to choose which you’d like to be.  

  •  Conquering your mindset to become a more positive person can be easier than you might think.  Let’s go over a few key ways to conquer your mindset to create a more positive outlook:

  • Choose to begin your day with a meditation or yoga session. Quiet your mind, get in touch with yourself and begin your day with caring for your body and spirit.

  • When you feel yourself thinking in a negative tone, turn your negative thoughts into positive ones. Most of the time, our negative thoughts are just what we’re conditioned to go to first, and when we train our brains to think positively instead, true change happens.

  • Drink half of your body weight in ounces of water per day. Being and remaining properly hydrated is incredibly important to our health, including the health of our minds.  Having a clearly operating mind will allow you to make a transition much easier, and you will feel much better overall.

  • Identify with your inner voice. Many of us have been conditioned to think negatively through past experiences and self-doubt.  Realize that you are now in control of this voice, and separate yourself from the old one. 

  •  Realize that you are not perfect, and love yourself anyway. You are unique and beautiful.

  •  Be quiet.   What thoughts and emotions arise in you when you are completely still and present?

 

The psychology behind negative thinking states that it seemingly protects us from bad things happening, with the idea that we have mentally prepared ourselves for these instances.  Once you train your mind to conquer negativity with logic and reason, the harmful effects from this thought process will begin to dissipate.  Beginning to consistently think rationally and not in extremes will help combat this negativity from overtaking the mind.  Negativity breeds illness in our bodies and relationships, so this is a very sensitive and important topic to overtake. 

This is no easy task in the world we live in, and most certainly takes a lot of heart and practice to get the hang of.  Negativity is all around us – and luckily, we are in control of how to process what enters our minds.  Negative thoughts reinforce negative emotions.  What kind of people do you spend the majority of your time with?  Do you treat one-time setbacks as temporary or continual?

Assumptions lead to a great deal of negative emotions.  Going into situations without assuming the outcome is one simple step to take a great deal of negative stress off of your plate.  That family reunion you’re not ecstatic about going to, or that evaluation at your job that’s coming up next week – both are stressors that many people face.  Both of these situations could still end up being stressful situations, of course, but eliminating the unnecessary stress leading up to it is an exceptional way to improve your positive mindset and practice avoiding negativity. 

How do you stay positive?  How often do you allow yourself to slip ito the negative?  How do you pull yourself back? 

Two incredible ways to keep a positive mindset is through expressing gratitude and using affirmations.

What gives you purpose in life?

What are you grateful for on a daily basis?

Keeping a Gratitude Journal causes our minds to remain positive throughout the day, and will be our daily assignment for today.

Here’s one of my favorite journals, and it’s under $10.00

Gratitude Journal – with prompts

 

Looking forward to hearing your tips in the comments!  Leave me a note!

 

10 signs you may have a hormonal imbalance – and what to do about it

Hormones are like chemical messengers, and govern nearly every cellular action in our body.

While very important, our sex hormones like estrogen, progesterone and testosterone, are actually not essential for our survival.

They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.

On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain.

These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out at certain stages of life!

So what happens when hormones stop playing well together?

We can often experience a ripple effect, even when there’s a slight hiccup in hormone function.

Also, due to the fact that the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues.

The 10 most common signs that you probably have a hormonal imbalance

 

  1. Poor sleep – not being able to fall asleep or stay asleep
  2. Fatigue that’s not alleviated by sleep
  3. Night sweats and hot flashes
  4. Resistant excess weight and body fat, especially around the belly
  5. Low libido or sexual dysfunction
  6. Acne or other skin issues
  7. PMS symptoms
  8. Foggy thinking (brain fog!) and difficulty concentrating
  9. Mental health issues – depression and anxiety in particular
  10. Mood changes like irritability and anger

The main causes of hormonal imbalances

While there are many causes, here are the most common ones that have been identified:

  • Age and stage of life
  • Chronic stress
  • Medications (e.g. the Pill)
  • Toxins and endocrine disruptors like xenoestrogens
  • Poor nutrition and lack of adequate key nutrients
  • Blood sugar regulation problems
  • Disrupted circadian rhythm
  • Chronic inflammation (e.g. leaky gut & digestive system inflammation)

Simple ways to support and rebalance your hormones naturally

Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.

Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation.

Grains and dairy may cause or exacerbate hormonal problems for some people.

Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block – and your body can only use the ones you give it.

Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs – yes, you can eat the yolks!

Exercise daily: Working out on a regular basis, engaging in resistance (or strength) training, and incorporating a specific workout called HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit.

Better sleep: getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!)

Stress management & self-care: the truth is – stress can be devastating for hormonal health.

We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep!

Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care.

References

 https://draxe.com/benefits-high-intensity-interval-training/

https://www.womenshealthnetwork.com/hormonalimbalance/what-is-hormonal-imbalance.aspx

 

 . 

Hormone-friendly Cho-Coco Fat Bombs

Ingredients:

 ½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or sunflower seed butter)

½ cup virgin coconut oil

3 Tbs raw, unprocessed cacao powder

stevia, xylitol or monk fruit to sweeten to taste

silicone candy mould or mini-muffin pan

Optional add-ins:

  • splash of real vanilla extract or vanilla powder
  • cinnamon or ginger
  • pinch of Himalayan pink salt or Celtic grey salt

How to prepare:

In a large skillet melt coconut oil and nut butter over low heat.

  1. Stir in cacao powder and desired sweetener.
  2. Remove from heat and add vanilla (+ other add-ins), if using.
  3. You may want to pour mixture into a “spouted” cup to make pouring easier.
  4. Pour mixture into silicone candy molds or mini-muffin pan (about 1 Tb of mixture)
  5. Put in freezer or fridge until set.
  6. Remove from molds and store in the fridge in an airtight container.

Be mindful that each fat bomb is considered a full serving of fat – great for curbing the appetite, satisfying a sweet tooth and supporting your hormones with the building blocks they need!

Pros and Cons of Eliminaton Programs

 

Pros and Cons of Elimination Protocols

Our digestive system is a huge portal into our bodies. Lots of things can get in there that aren’t always good for us. And because the system is so complex (knowing which tiny molecules to absorb, and which keep out), lots can go wrong. And that’s one reason why 70% of our immune system lives in and around our digestive system.

This makes food allergies, sensitivities, and intolerances a huge contribution to an array of symptoms all over our bodies. Things like autoimmune issues, inflammation, and even our moods can be affected by what we eat. If you have digestive issues or any other unexplained symptoms, you may consider trying an elimination diet.

 

An elimination diet is one where you strategically eliminate certain foods to see if you react to them. It can help immensely when trying to figure out if a particular food is causing symptoms because you’re sensitive to it.

 

You generally start out by eliminating the most common food allergens for a few weeks. Then you slowly add them back one at a time and note any symptoms (better or worse).

Let’s go over the pros and cons of this protocol.

Pros:

 

  • The main benefit is that, by tuning into your body’s reactions to certain foods, you can pinpoint sensitivities and intolerances that you may not otherwise know of. Experiencing results first-hand can be very motivating when it comes to sticking to eliminating a certain food. 
  • Elimination protocols can be less expensive, and in some cases more reliable, than standard allergy testing
  • It can also be very empowering to be in control of what you eat, learn about food and the compounds they contain, and try new recipes that exclude eliminated foods. Having a good plan makes things much easier (even exciting). If you love grocery shopping, cooking from scratch, and trying new recipes, you’re going to draw on all these skills.
  • These protocols can be customizable, which is a great pro (see first con below).

  CONS:

  • You may not figure out everything you’re sensitive to. Your plan should be strategically created to ensure that the most common food allergens are eliminated. This will give you the highest likelihood of success. It can become complicated if you let it.
  • It’s a commitment for around 4-6 weeks, if not longer (which can be difficult for some people).
  • If you’re not used to tracking all foods and all symptoms every day, you’re going to have to start doing it.
  • You may find that you’re intolerant to one of your favorite foods, or even an entire group of your favorite foods.

 When you’re eliminating certain foods (or parts of foods, like gluten), it can be HARD! You almost need to prepare all of your foods, snacks and drinks yourself from scratch. If you don’t take full control like this, it can be so easy to accidentally ingest something that you’re cutting out. And at that point, you might need to start all over again.   Conclusion Elimination diets can be a very useful tool to identify food sensitivities. They can be empowering and customized. However, they can be difficult to adhere to and, sadly, you may find out that you’re sensitive to your favorite foods. Have you done an elimination diet? What was your experience? Let me know in the comments below.   Here’s a great recipe to use. 

Steamed Salmon and Vegetables

(Elimination diet friendly)

Serves 2

2 medium zucchini, sliced thinly 

½ pint mushrooms, sliced

2 tsp avocado oil

4 tsp water 2 boneless, skinless salmon fillets, no more than 1 ¼ “ thick

½ clove garlic, diced

salt & pepper, to taste

Instructions: Preheat oven to 450F. Toss vegetables with oil. Tear two sheets of parchment paper and fold in half. Open the sheets and place half of the vegetables onto each sheet on one side of the fold. Add 2 teaspoons of water and place a fillet on top. Top with garlic, salt, and pepper. 

Fold the other half of each sheet over the fish, and tightly crimp the edges.

Put packets flat on a baking sheet and bake for 10-15 minutes.

Remove from oven and check to ensure fish flakes easily with a fork (be careful the steam is hot). Open each pack and place onto plates. Serve & enjoy!    Tip: You can mix up the vegetables or herbs, following your elimination diet protocol. References: https://www.precisionnutrition.com/elimination-diet http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/  

       

What exactly are “healthy” fats – aren’t all fats bad!

 All fat is NOT created equal!

 

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.

 

Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important.

 

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?

 

So let me give you a definitive list of the fats to use, and the fats to ditch.

 Health-boostin fats are from:

  • Nuts and seeds (hemp, flax, and chia)

  • Fish

  • Seaweed

  • Pasture-raised/grass-fed animals/eggs

  • Olives

  • Avocados

I love “virgin” oils, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

 

According to the World Health Organization’s Codex Alimentarius:

 

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

 

For example, Extra virgin olive oil must:

  • Be cold pressed

  • Not contain any refined olive oil

  • Possess superior quality based on chemical composition and sensory characteristics.

Don’t you think these standards ensure higher quality? I sure do!

 

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Win-Win!

 

Health-busting fats are from:

  • Seed and vegetable oils like safflower, soybean, and corn oils

  • Hydrogenated and partially hydrogenated

Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose!

 

Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them.

 

How to get more health-building fats

First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by Americans, so it’s pretty popular in the “non-health food” department.

 

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

 

Third, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe below. It’s way better for you than the unrefrigerated stuff you find at your grocery store.

 

Now tell me: What’s your favorite fat and why? Let me know in the comments below.

 

Recipe (healthy fat): Mayonnaise

Makes about 1 ½ cups

1 large or extra large egg

2 tsp lemon juice

½ tsp salt

1 tsp Dijon mustard

                  1 clove garlic

                  1 cup olive or avocado oil

Instructions

  1. Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds).

  2. With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken.

  3. Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated.

Store leftovers in a covered container in the fridge for up to 1-2 weeks.

Serve & enjoy!

Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.

For more Mayo inspiration:  Check out this blog!

https://www.healthline.com/nutrition/10-homemade-mayonnaise-recipes#section1

References:

http://www.precisionnutrition.com/all-about-healthy-fats

https://authoritynutrition.com/extra-virgin-olive-oil/

https://authoritynutrition.com/saturated-fat-good-or-bad/

http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/fats-and-oils/eng/1392751693435/1392751782638?chap=5

https://eatingrules.com/cooking-oil-comparison-chart/

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