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Fats Can Be Healthy Too! Consume Your Healthy Fat From These Natural Food!

Fats Can Be Healthy Too! Consume Your Healthy Fat From These Natural Food!

Among the plethora of misinformation circulating about nutrition, one detrimental falsehood is receiving the rectification that it deserves. I’m talking about healthy fats, and yes, there is such a thing. The word “fat” itself is incredibly daunting, and we have been conditioned to believe that all fat is bad fat. Fats are actually a vital part of our everyday diet, and when consumed in moderation, they are extremely beneficial to our body’s daily function.

Trans Fats have given all fats a bad rep, and we’ve been losing out on the benefits of good fats because of it.

Preceding the end of World War II , a correlation had been linked between the consumption of high cholesterol foods such as eggs and red meat leading to ailments such as coronary heart disease. In lieu of this, The American Diet Association recommended that people reduced their intake of fats, and increased their intake of carbohydrates. This “adjustment” led to a whole new selection of issues, such as anal leakage, and an increase of refined carbohydrates and sugars. In turn, the rates of obesity and diabetes are at an all time high- and it is mostly due to the consumption of refined carbohydrates that were meant to replace the detrimental fats. A study published by The New England Journal of Medicine diffused the argument that the depletion of fats was beneficial in terms of increased lifespan or prevention of disease.

When you compare our eating habits to those of the Mediterranean diet, the difference is uncanny. Food items containing healthy fats have always been prevalent in this region; with items like olives and their coveted oil as a staple in the dining room. The proof is in the people, who boast low cholesterol levels, low rates of heart disease, beautiful skin, and lean bodies.

Healthy fats have a polar opposite effect on the body than bad fats do.

Yes, it’s true. Some fats can be good for you and are a necessity for a balanced diet. But how do you differentiate them from the rest? It’s all in the name. Anything containing Trans fats are a big no-no, and will wreak havoc on your body (and your mid-section). Instead you want to consume Monounsaturated and Polyunsaturated fats as well as Omega 3s.

Nothing that is unnatural can really be good for you. Trans fats are a perfect example of this They are actually a byproduct of a process called hydrogenation, where liquid vegetable oils are heated with a heavy metal additive such as palladium, changing the chemical composition and making the oil solid. This process also strips the oil of any nutritional value. Consuming trans fats can cause inflammation, which can later lead to heart disease stroke and diabetes. The introduction of trans fats into the blood stream raises the presence of harmful LDL cholesterol, and lowers the beneficial HDL cholesterol. The ADA has recommended that your caloric intake from trans fat should be less then 2% which can still be harmful to the body, mostly the arteries.

Saturated fats can be distinguished by their form at room temperature. Coconut oil, one of the most renowned oil based products on the market is solid at room temperature. This is true of all saturated fats. The term saturated comes from the chemical composition of the oils. The organic matter starts with one carbon atom, which is surrounded by hydrogen atoms. If the carbon chain is abundant with hydrogen atoms, then it is saturated. The ADA recommends that you keep your daily intake of calories from saturated fats below 10%.

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Monounsaturated fats– now we’re getting to the good stuff. These stay liquid at room temperature. Items such as olive oil, peanut oil, avocado oil, most nut oils, safflower and sunflower oil. These fats have a single carbon to carbon bond, which is how they stay liquid at room temperature. There is no recommended daily intake other than to consume as much healthy fat as possible.

Polyunsaturated fats are considered essential to the diet. That means your body needs it to function, but does not produce it on its own. Therefore you need to consume lots of it to ensure that your body runs like the perfect machine it was intended to be. These are incredible beneficial because they help to build cell membranes and the coverings for nerves. They are also vital for muscle movement, blood clotting, and inflammation. The name Poly is derived from the Latin term meaning multiple, as in there are multiple double bonds on its carbon chain. Most cooking oils such as safflower and sunflower oils are examples of polyunsaturated fats. There are two types of polyunsaturated fats- Omega 3 and Omega 6. Both are incredibly beneficial to the body.

We need to consume healthy fats daily to improve brain and memory function, and to reduce the risk of heart disease.

Think of Trans Fats as the evil cousin, the black sheep of the family. They clog arteries and cause inflammation. They’ve given the whole fat-family a bad rap. Most other fats, particularly Polyunsaturated fats do just the opposite for the body.

Omega 3’s and 6 are super helpful for body function, by helping to reduce the risk of heart disease and stroke by lowering your blood pressure. In addition to this, it helps to higher HDL (the helpful cholesterol), and lower triglycerides. It has shown evidence of improving symptoms of rheumatoid arthritis. Omega 3’s and 6 have also been linked to a number of health benefits such as reducing dementia and improving memory.

Here’s how you can consume the most healthy fats.

The only way to ensure that you incorporate healthy fats into your daily routine is to eat them! Luckily there is a wide selection of delicious foods that are high in healthy fats, and packed with additional benefits and nutritional value.

Avocados

    half an avocado can keep you full for long already!

    Packed to the brim with monounsaturated fats, this super food has much more to offer the body. They are also abundant with vitamin E which protects your skin from free radicals, increases immunity, and acts as an anti-aging savior for your skin. It’s super high in protein, as well as folates. This is the go-to snack for pregnant women and just about anyone who is looking for a delicious way to improve their health!

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    Ghee

      It’s good for your heart!

      High in Omega 3 and Omega 6, this product provides the body with essential fatty acids that it cannot produce on its own. Daily consumption of ghee can help to improve brain function, as well as the condition of the skin. Ghee (and butter) are high in water soluble vitamins and minerals such as selenium, which is a powerful antioxidant.

      Coconut Oil

        You can use coconut oil for many things!

        I put that ish on everything! My hair, my skin, my food. Try and find something coconut oil ISN’T good for, I’ll wait. This stuff is super easy for your body to digest, so you’ll start to feel the benefits rather quickly. The fatty acids in coconut oil help to promote memory and brain function, as well as reduce inflammation and harmful cholesterol.

        Extra Virgin Olive Oil

          There are many kinds of oilve oil and you need to make sure yours is extra virgin!

          Like it’s other oily counterparts, EEVO is extremely helpful for memory and brain function, anti-inflammatory, and helps to protect your skin from damage. No wonder the Italians have such great skin!

          Fatty Fish

            Fatty fish like salmon contains Omega3-acid which is very good for our skin.

            Very high in Omega 3s. Salmon, Albacore Tuna, Sardines, Lake Trout and Mackerel are very incredibly abundant in this respect.

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            Walnuts

              The old chinese saying said walnut is good for our brain because of the similar shape they both shared. It’s still a myth tho!

              One of the only nuts containing Polyunsaturated fats.

              Flax Seeds

                it is gluten free and very good for weight loss

                Very high in Omega 3 and 6, also a very good source of fiber.

                Eggs

                  Don’t over-eat and you need to be aware of your cholesterol level.

                  Some farmers provide their chickens with feed that is very high in Omega 3s, resulting in eggs with a very high concentration of Omega 3s as well.

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                  Dark Chocolate

                    Even though it delivers more health benefits than other chocolate, over eating it is not good for you too as it’s high in sugar n calories

                    High in unsaturated fats, and abundant with anti-oxidants as well as digestion slowing elements such as stearic acid. It helps to stagger hunger, and fights off free radicals which in turn improve brain function. Chocolate lovers rejoice!

                    Spirulina

                      It’s very good for your digestion too!

                      One of the ultimate super foods. Very high in Omega 3s, this magical substance is also high in protein, and probiotics. Fitness gurus swear by it in the aiding of weight loss.

                      Featured photo credit: Harvard Health via google.com

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                      Jenn Beach

                      Traveling vagabond, writer, & plant-based food enthusiast.

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                      Last Updated on August 20, 2019

                      How to Control Your Thoughts and Be the Master of Your Mind

                      How to Control Your Thoughts and Be the Master of Your Mind

                      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                      Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                      Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                      I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                      Who Is Thinking My Thoughts?

                      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                      Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                      1. The Inner Critic

                      This is your constant abuser who is often a conglomeration of:

                      • Other people’s words; many times your parents.
                      • Thoughts you have created based on your own or other peoples expectations.
                      • Comparing yourself to other people, including those in the media.
                      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                      The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                      Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                      2. The Worrier

                      This person lives in the future; in the world of “what ifs.”

                      The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                      3. The Reactor or Trouble-Maker

                      This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                      This person can be set off by words or feelings, and can even be set off by sounds and smells.

                      The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                      4. The Sleep Depriver

                      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                      The Sleep Depriver’s motivation can be:

                      • As a reaction to silence, which he fights against
                      • Taking care of the business you neglected during the day
                      • Self-doubt, low self-esteem, insecurity and generalized anxiety
                      • As listed above for the inner critic and worrier

                      How can you control these squatters?

                      How to Master Your Mind

                      You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                      There are two ways to control your thoughts:

                      • Technique A – Interrupt and replace them
                      • Technique B – Eliminate them altogether

                      This second option is what is known as peace of mind!

                      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                      Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                      For the Inner Critic

                      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                      You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                      • They rile up the Worrier.
                      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                      • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                      • They are a bully and is verbally and emotionally abusive.
                      • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                      Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                      For the Worrier

                      Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                      Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                      • Increased heart rate, blood pressure, or surge of adrenaline
                      • Shallow breathing or breathlessness
                      • Muscles tense

                      Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                      If you believe in a higher power, this is the time to engage with it. Here is an example:

                      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                      Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                      Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                      For example:

                      If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                      Change those fearful thoughts when they happen:

                      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                      For the Trouble-Maker, Reactor or Over-Reactor

                      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                      • Increased heart rate and blood pressure; surge of adrenaline
                      • Shallow breathing or breathlessness
                      • Muscles tension

                      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                      Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                      Breathe in through your nose:

                      • Feel the air entering your nostrils.
                      • Feel your lungs filling and expanding.
                      • Focus on your belly rising.

                      Breathe out through your nose:

                      • Feel your lungs emptying.
                      • Focus on your belly falling.
                      • Feel the air exiting your nostrils.

                      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                      Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                      Master your mind and stop the Reactor from bringing stress to you and your relationships!

                      For the Sleep Depriver

                      (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                      2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                      From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                      You can also use this technique any time you want to:

                      • Fall back to sleep if you wake up too soon.
                      • Shut down your thinking.
                      • Calm your feelings.
                      • Simply focus on the present moment. 

                      The Bottom Line

                      Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                      You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                      Featured photo credit: Priscilla Du Preez via unsplash.com

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