I hear so many people say how they want to keep things low fat or fat free. The mindset is that fat makes you fat. Makes sense right? Not really and it is actually extremely unhealthy.
There are different kinds of fats. The ones you should avoid right off the bat are the processed fats. The ones you find in any packaged foods. The corn, vegetable and soy oils...AKA, fake oils.
But then there are the good oils like olives and olive oil, sunflower, sesame, and flax oil. And good fats those found in salmon, coconut oil, avocados, nuts and seeds.
Our bodies need and crave fat. We need fat for
1. Brain development
A low fat diet deprives the brain to be able to repair itself and function quickly.
2. Strong bones
Fat helps with calcium absorption. You can take all the calcium you want, but if your bones are not able to absorb it, your bones become weak and brittle.
Fat is one of the biggest sources of energy in our body!
4. Healthy and properly working body
Our lungs are actually coated in a thin layer of saturated fat, fat boosts your immune system and actually aids in weight loss by controlling your insulin and blood sugar levels. (You can read in more detail here if you want.)
Don't deprive your body of the fat it needs!!
Do your research before cutting out fat or going on a low fat diet I cannot tell you how many people have told me since the new year that they are starting a low fat diet. And besides, if you are buying an oil or yogurt that is fat free or low fat, the fat is taken out and replaced with sugar and carbohydrates so you are not eating a better for you food anyway.
On another note, I've also discovered some desserts that help with my sweet tooth without sugar/honey/maple syrup. I'm still trying to detox from sugar and needing sweet things every day, so I don't have a dessert every day- even if it IS sugar free.
The first one is as simple as buying some frozen berries, sprinkling with unsweetened, shredded coconut and leaving at room temperature for about 30 minutes while the berries slightly defrost.
Slice the banana in half and brush with coconut oil. Place on baking sheet and put for 10 minutes or so (keep an eye on it) at 400 degrees. Lower the oven to 350 degrees and top the banana with nut butter (I used almond butter with this one) and cacao nibs (you can substitute with chocolate chips, but then you are also adding some sugar to the recipe). *If you don't know about the superfood and nutritional benefits of cacao, read about it here.*
This one is my favorite because it's fast, easy, and raw! I ate it right away before remembering to get a picture but I found one on google that will work. ;)
Slice the date in half. I like the medjool dates best. Stuff with nut butter. I used a raw walnut and cashew butter. Top with raw cacao nibs. Again, if you substitute with chocolate chips, you are adding some sugar to the recipe.
Another super easy treat that helps with the sweet tooth is to fry either an apple or banana in coconut oil. No sugar, healthy fats, and fruit!
Simply place a spoonful (about a tablespoon) of coconut oil in pan and cook until soft. I topped it with cacao nibs and unsweetened shredded coconut. Cinnamon over apples is really good too.
Wednesday, February 27, 2013
Monday, February 18, 2013
I haven't done an exercise routine post for awhile. This full body workout is awesome. I've taught it twice in my class now and got so sore each time First I'll post the workout and then I'll include pictures or links below on how to do each exercise. Always warm up before starting the workout. Start with ballistic exercises first like jogging, jumping jacks, shuffles, or marching and kicking in place. Then do static stretching where you hold each position for a few seconds.
1. Holding weights on your shoulders (on all of these), plie squat to lunge. 12 each leg (on everything)
2. Front lunge push off.
3. Elevated sumo squat to lift.
4. Curtsy squat to leg lift.
5. Elevated lunge to knee lift.
6. Leg raised bridge.
Rest 30 seconds to 1 min and repeat.
Next, do each exercise for 30 seconds. Move through each exercise with no break. Do twice.
1. Jumping jacks
2. Push ups
3. Sit ups
5. Mountain Climbers
Rest 1 minute.
How to do the exercises:
1. Plie squat like this
And after the squat, step forward with your right leg into a lunge. Plie squat again and step forward with your left leg into a lunge. That is 1 rep.
2. In a lunge position, push off your front leg to stand up straight.
3. Looks like this, but hold weights on your shoulders instead of this bar.
4. Here's the curtsy squat and then just lift your leg.
5. Holding weights at shoulders do this:
6. You'll do 12 on each leg, lifting your butt up and down with one leg in the air like this:
I think the second half of the workout are common exercises everyone knows. If not, google can help you out. ;)