Proper Food Preparation Strategies – Part Two

Here are three more tips to help you get the most nutrition from the foods you prepare and eat:

5. When cooking with oil, be careful to choose a stable fat, otherwise the heat will damage it. Polyunsaturated vegetable oils like canola, corn, safflower, sunflower and soybean oil should never be heated or used for cooking. The reason for this is that they easily combine with oxygen in the air to become rancid. These oils degrade very easily because of this tendency. Extra virgin coconut oil and organic butter are best for cooking as they are very stable saturated fats. They withstand high temperatures without damage to their chemical structure. Regular olive oil should not be heated above 400 degrees, so it is suitable for stir frying or light sautéing at moderate temperatures. Extra virgin olive oil, flax oil, sesame oil, pumpkin seed oil and macadamia nut oil should not be heated. Use them as condiments, drizzling over vegetables, in salad dressings and smoothies or as a dip for whole grain bread.

6. Raw nuts, seeds and seed-like grains such as quinoa, millet and amaranth, as well as whole grains like steel cut oats and brown rice, should be soaked before you cook and eat them. They contain phytic acid which is a naturally occurring substance that prevents absorption of certain minerals and nutrients in those foods. By simply soaking them in filtered water for at least 8 hours, the phytic acid is deactivated.

7. Garlic is a power-packed food that has been studied for years and has many health benefits. The way to get the most from garlic is to crush the cloves. Allicin, a powerful antifungal and antibacterial compound, is produced when you crush or chop the garlic cloves. It’s also usually suggested that you wait ten minutes for the compound to develop fully. The effects of allicin are strongest in raw garlic, so to get the most benefit, use a small amount of crushed or chopped garlic raw or combine with your cooked food just before serving it. Cooking destroys it and the longer the garlic is cooked the more these properties are destroyed.

Take a Step:

I encourage you to buy a container of extra virgin coconut oil and use it when you make scrambled eggs or for any other cooking you do. It tastes great, can be used in baking, contains medium chain fatty acids that actually help with weight loss and lauric acid which boosts immune function! All from one healthy fat!

Until next time, I wish you vibrant health. Ann

Healthy Diet Basics

Here are some basics for a truly healthy diet which I am condensing from my “Today’s the Day 7-Week Fitness Plan.” Whether you need to drop a few pounds or not, the basics are the same! So here we go with my top 10!

1. Eat some form of clean protein at each meal (lean beef, poultry, eggs, egg whites, whey, pea, hemp or rice protein powder, beans and legumes).

2. Drink at least one half your body weight in ounces of water daily and use ¼ tsp. natural, unprocessed salt for every 32 oz. You can simply measure out the salt and be sure to use it in your food – or just put ¼ tsp. into a few glasses of your water.

3. Increase your fiber intake by increasing your intake of vegetables – cooked and raw – and you can also take a fiber supplement. Green leafy and all other non-starchy vegetables should form the framework of your daily meals.

4. The composition of your meals is very important. When you combine adequate protein, healthy fats: Olive oil, extra virgin olive oil, flax oil, coconut oil, pumpkin seed oil, macadamia nut oil, sesame oil, avocado, nuts, walnuts, pecans, almonds, Brazil nuts, pistachio nuts, pine nuts, nut butters, olives, flax, hemp and chia seeds, and tahini; healthy carbs in the form of non-starchy vegetables and wholegrain carbs (in moderation) at your meals and snacks, you automatically control the glycemic load of your meals. By keeping the glycemic load low, you avoid raising blood sugar and insulin levels.

5. Eat rhythmic, structured meals, which simply means eating every 3 to 5 hours. Get into a rhythm so your body burns the fuel you put into it steadily. Eating regularly keeps your insulin and glucose levels stable and prevents that ravenous hunger that convinces you it’s ok to eat whatever you can get your hands on!

6. Also, eat slowly and mindfully. Don’t eat on the run – sit down, set a plate and give thanks to God for what you are eating. Eat slowly and chew thoroughly. Pay attention to the flavors, textures and aromas! Enjoy your meals.

7. Strive to keep your body in as alkaline a state as possible. When you are in an acidic state your body tends to shuttle minerals from your bones and teeth to buffer the acids which can lead to osteoporosis, dental problems and mineral deficiencies. (Adequate water, lots of vegetables, especially green ones, minerals and managing stress are ways to do this.)

8. Include a variety of spices and herbs in your meals. They will not only add flavor and interest, but they boost the nutrient value and even help you burn fat, cut appetite and
reduce inflammation

9. Eat starchy vegetables and whole grains in moderation and preferably early in the day if weight loss is a goal. Be sure to properly prepare your whole grains by soaking them.

10. Never sit down to eat when you are upset, angry or stressed. Take time to calm down and get in the proper frame of mind. Destructive chemicals are released and your digestion is compromised.

Take a Step:

If you need help structuring (or re-structuring) your diet for maximum health, I have several extremely affordable options you can choose. I would be honored to work with you to create a healthier diet for you and your family. For more information you may visit 3D Weight Loss.

Until next time, I wish you vibrant health!

Ann