Good vs Bad: A Healthy Guide to Fat

For years, both doctors and nutritionists were continually preaching that low-fat diets were the way to not only lose weight, but to save the generations from things like heart disease and high cholesterol. Fat in the 1980’s and 1990’s was the enemy. Fat free sour cream, fat free crackers and cookies, fat free ice cream…everything became fat free.

Now we are learning through the studies and research of men like Dr. David Perlmutter, MD, author of the new book, Brain Maker, that all fats are not created equal. “One of the myths I’m always trying to dispel is that fat is unhealthy. Most people think those high-fat foods are the reason their pants are fitting a little tighter.” He says in his article Exposing the Secret of Healthy Fats. He goes on to share that it’s less about the quantity of fat and more about the type.

Wait…isn’t fat…fat?

Nope! In sharing this with my clients, I immediately get some strange looks and questions… “You want me to eat more fat? Are you sure?” and I answer with a resounding “YES!” This is one of the main reasons that our American Society is overweight and by allot! According to the Center for Disease Control, one-third (34.9% or 78.6 million) of US adults are obese compared to 1970, before the fat free craze began, when only 11.7% of adults were overweight. That’s a big jump and it all started with the overly processed, fat-free fever.

Most foods contain several different kinds of fats, and some are better for your health than others. So how do you weed through years of information and get down to the source of health? Don’t worry…I’ve done it for you! Here’s a look at the different types of fat, their effects and the healthy fat choices you should be making.

Harmful Dietary Fats

Trans Fat: This type of fat rarely occurs in natural foods and if so, in very small amounts. Most trans fats are made from oils through processed foods through a method called “partial hydrogenation”. By partially hydrogenating oils, they become easier to cook with and less likely to spoil in your pantry. Studies show that an increase in trans fat increases unhealthy LDL cholesterol (bad cholesterol) and lowers HDL (good cholesterol). This unhealthy concoction can drastically increase your risk of cardiovascular disease, overall cholesterol levels and your risk for Type 2 Diabetes.

What to Look Out for: Processed Foods sold at room temperature usually contain the most saturated and trans fats due to the lack of spoilage. But be aware, these unhealthy fats are stored all over the grocery store. Try to avoid or limit things like potato chips, French fries (frozen section), snack cakes or pies (sorry Little Debbie), shortening, crackers, cake mixes and frostings, pancake and waffle mixes, chicken nuggets (frozen section), certain flavors of Haagen-Dazs ice cream, non-dairy creamers, microwave popcorn, high fat yielding meats, cookies, jerky or meat sticks, canned chili and packaged pudding. These tend to have the highest levels of trans fats.

Instead Opt for foods that are as unprocessed as possible.
Homemade baked goods using coconut oil instead of canola oil or shortening.
Air popped popcorn with a little grass-fed butter and sea salt.
Baked Veggie Chips or one of my favorite Black Bean Chips, Beanitos.
Homemade Ice Creams or Puddings.
Grass-Fed Butter in moderation instead of margarine.
Goat cheese instead of cheddar.
Part Skim Mozzarella instead of processed nacho cheese.
There are alternatives to almost everything! Check out our Recipe section for more ideas!

Saturated Fat: This type of fat comes mainly from animal sources such as red meat, poultry and full-fat dairy products. Now before you run to the fridge and freezer and start chucking your steaks and butter, let’s take a closer look. Saturated fats, when paired with a high carbohydrate diet, raises total blood cholesterol levels and LDL, which are your low-density lipoprotein levels. This can increase your risk of cardiovascular disease. The Saturated fat & high carb combo may also increase your risk of Type 2 Diabetes by increasing the fat storage in the liver and around the intestine, impairing insulin action. Now, that being said, there is a balance needed to a meat-eating diet. When looking at our healthy plate, here is the breakdown. A Healthy plate should contain one-fourth protein, another half vegetables and the remaining one-fourth grains is an important ratio when trying to control your health risks for diabetes and cardiovascular disease as well as your waste line.

Choose cuts of meat that provide a great amount of protein, flavor and have low levels of saturated fat and eat them in the right proportions. These are lean cut meats like chicken breasts, beef round roasts, sirloin steaks, salmon or halibut, turkey breast and pork tenderloin. Remember before cooking to remove any unnecessary animal fat. We all know fat means flavor, so add a couple teaspoons of a healthy fat like olive oil to meat before sautéing or grilling! Replace the bad with good!

Healthier Dietary Fats

These types of fats are mostly unsaturated and are a critical need for our bodies. As Dr. Perlmutter says, “The body needs a balance of two types of essential fats: anti-inflammatory omega-3’s and pro-inflammatory omega-6’s. This balance needs to be closer to a 1:1 or 2:1 ratio to ward of diseases like diabetes, arthritis, heart disease and cancer. But due to our American diets of a 20:1 ratio….we are simply unbalanced.

Monounsaturated Fat: We’ll call these MUFA’s. They improve blood cholesterol levels decreasing your risk for heart disease while benefiting insulin levels and blood sugar control!

Polyunsaturated Fat: Found mostly in plant-based foods and oils, we’ll call PUFA’s, also improves cholesterol and blood sugar levels!

Omega-3 Fatty Acids: These fatty acids are in direct relation to the health of your heart, so not only are they lowering cholesterol, but they are decreasing your risk of coronary artery disease. Say goodbye to early heart attacks with Omega-3’s! These fats also protect against irregular heartbeats and lower blood pressure. The best foods to increase your Omega-3 intake are fish! I’m not much of a fish lover, so I can understand the disappointment when I tell my clients to cut back on the bacon and add fish to their diet, but I have found some really yummy ways to help you enjoy fish a couple times a week. Check them out here!

Healthier Fats can be found in olive oil, safflower oil, salmon, tuna, trout, mackerel, sardines and herring. Also flaxseeds, flax oil, coconut oil, avocados, nuts and other seeds like sunflowers and walnuts are super healthy for your heart!

Healthy Fat Recipes
Smoked Salmon Spread on Gluten Free Crackers
No Mayo Deviled Eggs
Goat Cheese Arugula Pizza
Dairy Free Pumpkin Latte
Homemade Almond Milk
Skinny Breakfast Tacos
Pecan Crusted Chicken Breasts
Veggie Beef Lasagna
Salmon Parmesan Fish Sticks
Mexican Salmon Burgers
Gluten Free Black Bean Burgers

Roasted Tomatillo Avocado Salsa Verde

5 Natural Beauty Products Found in Your Kitchen

Many of you care about what’s in your food. But what about what is in your cosmetic and personal care products? Skin is your largest organ and can absorb just about anything that is put on it. Luckily, there are many excellent self-care products that are all natural, very affordable, simple to use – and can be found right in your kitchen! Here is a list of our favorite healthy beauty products that will leave you glowing from the inside out:

Coconut OilCoconut oil is a great food that can help with digestion, aid weight loss, and prevent disease. But when applied topically, this multi-tasking oil can do wonders for your skin, too. To use as a moisturizer, warm the oil and rub onto dry skin and scalp – or mix with sugar for a DIY body scrub!

Argan OilTake it up a notch with argan oil, powerful enough to help relieve psoriasis and fix split ends. The most common way to use the oil is by massaging a few drops on your skin or onto the ends of your hair while wet for a leave-in conditioner. Argan oil is also great to customize with other ingredients for specific beauty needs – such as sunflower oil for aging skin or grapeseed oil for acne!

CucumberCucumbers are well known for getting rid of under-eye bags, but they can also double as a cooling toner for your skin. This DIY recipe is great for sensitive skin types and the cucumber will help soothe and tighten the skin. To make the toner, just mix cucumber, witch hazel, and distilled water in a blender and apply with a cotton ball.

KiwiKiwis are packed with ingredients that are amazing for your skin, including vitamin C and alpha hydroxyl fruit acids. This superfood fruit can be made into a facial mask that will leave your skin brighter and glowing. Just mix with yogurt, orange juice, and oil – and apply!

SaltsNatural salts have tremendous healing and beautifying powers, such as reducing skin inflammation, promoting blood circulation, releasing toxins, and exfoliating skin.  One way to use salts is by adding coarsely ground sea salt combined with a few drops of your favorite essential oil in your bath. Soak alongside candles and a hot cup of tea for added relaxation.

What are your favorite all-natural beauty products? 

How To Make Healthy Eating Fun for Kids

Kids are notorious picky eaters. Not only are they naturally reluctant when it comes to new experiences, but they also love to test your boundaries by saying no. This can lead to frustrating mealtimes, for both of you.

While not all kids are picky, many will go through a fussy eater stage.  So whether you’re detailing with a little one at home, or are looking for creative ways to support school lunch programs, here are a few tips to keep up your… apron:

Always serve a veggie on the plate. It might take a long time before they eat it, or even allow it to remain in their vicinity, but presenting vegetables in a consistent way will eventually help kids accept them as familiar and acceptable foods.

Share how much you enjoy healthy foods. Even if your kids are repulsed, keep on enjoying your greens, and let them know how much you love it. Despite their stubborn nature, curiosity – or the desire to be a “cool grown-up” – will often win out in the end.

Name your foods. Carol the carrot and Bronco the broccoli are way more fun at the kitchen table than just a bunch of plain ‘ol veggies. Giving foods names and animating them (veggie theater anyone?) connects kids with their healthy meal friends, which increases their likelihood of tasting them.

Tell them Elmo eats it. Kids absolutely adore Elmo. A study even showed they are more likely to choose an apple over a candy bar if the apple has an Elmo sticker on it. Even if you don’t have stickers handy, telling kids that Elmo eats kale so he can grow up big and strong could actually work.

Cook together. Inviting children to help prepare a meal increases their investment in the end result. This might require more clean-up, but can help foster a lifetime of appreciation for good quality food.

Explore where food comes from. There are few things a kid loves more than digging in the dirt. Take them to a community garden or a farm where they can learn about how food grows, or start your own garden!

It’s all in the presentation. Make their healthy food plates visually interesting by making shish kabob fruit, funny veggie characters, or offering a variety of foods cut up into shapes that they can mix and match (as long as they eat every piece!).

Juice or blend it. If your kids are ok with fruit but less welcoming when it comes to vegetables, juice it! Most kids love juice, and as long as it has some fruit for the sweet flavor, they won’t notice a little spinach or celery in the mix.

Food negotiation. This may be a controversial tactic, but if nothing else works, give it a try. Have a food on the table that you know your child likes, and give it to them in small amounts only after they have one or two bites of the healthy food.

And remember, whether you’re dealing with stubborn kids – or headstrong adults - the most important thing you can do is be a healthy role model.  Eat wholesome foods, engage in fitness, and cultivate a spiritual outlet. It may be a slow and steady road, but patience and perseverance go a long way in reaching those who are reluctant to change.

How do you promote healthy eating with children?

Homemade Vegetable Stock

Homemade Vegetable Stock

2 carrots, sliced
2 leeks
1 onion, sliced
2 celery stalks, chopped
1 handful of parsley
1 handful of broccoli stems
2 bay leaves

Put all ingredients in a large saucepan and cover with boiling water.  Bring to a boil, then reduce the heat and simmer 45 minutes or until tender.

Strain the stock & discard the vegetables. Cool, cover and refrigerate for all your favorite recipes!

5 Ways to Enjoy Your Work

Beyond being an unofficial end of summer celebration, Labor Day is also the time when we reflect upon the contributions we’ve made to the world via our professional endeavors.

So how are you feeling about your work? Are you fulfilled and enthusiastic about being back at the office tomorrow, or considering a change to something more enjoyable? Either way, we’ve got some great tips to help you thrive in the workplace. Don’t let another year go by without taking the next step in creating the career of your dreams!

Here are 5 ways to enjoy your work:

1. Appreciate. Having gratitude for the elements of your job that you like can help create an abundant mindset, which increases your productivity and satisfaction. Consciously appreciating the good parts can also help naturally attract more positivity into your life.

2. Create goals. If there’s anything in your career that you’d like to change or improve, set a clear goal and take action to materialize it. Your circumstances are more likely to shift if you become proactive in creating what you want.

3. Communicate. Whether it’s speaking up to ask for a promotion, practicing the art of listening, or developing your unique creative style, communication is vital to success. Consider an area of your work that could use finer articulation, and make a point to strengthen this skill.

4. Personalize your environment. Since you spend a great deal of time in your workspace, it’s important to make it comfortable. Having a plant, a photo of a loved one, or an assortment of your favorite teas can go a long way in reducing stress and making you feel more at home.

5. Grow. It is beneficial to see every experience as an opportunity to learn and expand your knowledge. How can this apply to you? Does it involve taking a weekend course to learn a new skill, making a change in your approach to certain projects, or reaching out for support? Even if this means leaving a career you invested a lot of time in and starting something newinstead, be continually open to the possibility to further growth.

How do you celebrate your work?

4 Surprisingly Tasty Slimming Foods

4 Surprisingly Tasty Slimming Foods

Are there really magical foods that help you lose weight and taste good, too?

At Renew Health Coaching, there are a few simple principles that can help just about everyone to get healthier, including shedding excess pounds. Generally, what works for most people is to eat less packaged or processed foods, more whole foods, drink more water, get adequate sleep each night, and make sure that you’re getting a healthy dose of primary food.

Some dietary theories promote certain foods and herbs that have slimming properties, among their many other healthy benefits. Here are a few that can help support your body when you want to shed excess weight and burn fat (and they actually taste good, too):

Cacao
This small tropical tree’s seeds turn into the food that's been called "Food of the Gods" – chocolate. Cacao contains theobromine, a mild stimulant that can help promote fat burning. It also increases pleasure and relaxation by boosting your endorphin and serotonin levels, the feel-good brain chemicals, which can also stimulate weight loss. Cacao is healthiest when consumed in its raw form (not as sugary chocolate bars), and is revered by raw food enthusiasts.

Cinnamon
This healthy spice is from the brown bark of the cinnamon tree. A daily dose of cinnamon has been found to reduce blood sugar, triglycerides, and LDL (bad) cholesterol, and total cholesterol for people with type 2 diabetes. It is known for its warming and stimulating properties that can bring balance to Vata and Kapha, according to Ayurvedic medicine.

Green Tea
From the Camellia sinensis plant, this brewed beverage contains theanine, which counteracts stress and promotes relaxation and focus. A study in the Journal of Nutrition shows that the main antioxidant component in green tea, called catechins, can help stimulate weight loss, especially belly fat.

Daikon Radish
This long white root is used in traditional Japanese and Macrobiotic cooking to help heal the body and ease the discharge of excess fat and fluids. Daikon is also a decongestant, diuretic, and helps ease the work of the kidneys by eliminating excess fluid retention.

What foods do you eat when you want to balance your body and slim down? Let us know in the comments section below.

How Much Vitamin D Do I Need and When?

Here is a great infographic about Vitamin D, it's uses and 

dosage recommendations by NaturalNews.com

For the larger version, click here!

How much Vitamin D do you take?

Live in Such A Way....

27 Ways to Lift Your Mood in Minutes

What makes you feel amazing? What can snap you out of a bad mood in seconds?

One of the key things we learn at Integrative Nutrition is how to fill our whole selves with what we call “Primary Food” – the relationships, activities, work, exercise, and spiritual practices that fulfill our lives and fill us up in ways that food cannot.

I am continually encouraging my clients to nourish themselves with healthy doses of Vitamin L (love) and primary food. Here's some ideas that make me feel my best:
Working it out
Physical movement is high on the list. Many of us like to hit the gym, do some kickboxing, crank up the tunes and dance in our living room (my favorite), shake it up in a high-energy Zumba class, or Zen out with yoga.

Taking it outside
Connecting with nature, working in the garden, taking a long walk in the neighborhood or on the beach, or taking the dog for a walk are some favorites.

Having more fun
Fun and laughter are good medicine for down moods. Laughing with a friend, watching a funny movie or show, flying a kite, and singing are ways I cheer myself up.

Connecting spiritually
Praying, meditating, journaling it out, writing a gratitude list, deep breathing, and reminding ourselves that this, too, shall pass, are all ways you go inside ourselves to reconnect and recharge. 

Connecting with loved ones

Surrounding ourselves with our children, family, talking with a good friend, getting hugs, and even connecting with like-minded people on Facebook, Twitter, and other social media outlets make us all feel more connected and less alone.

Nourishing with energizing food
A warm cup of tea, cooking a healthy meal, an energizing juice, or a taste of dark chocolate can lift our moods.

How do you cheer yourself up? Leave us a comment below or continue the conversation on Facebook.

What's the difference: Cacao vs Cocoa

Is it just a discrepancy in spelling or are these two different products?

What is the difference between "cacao" and "cocoa?"
Cacao is the bean that comes from the cacao tree, which is known by the scientific name of Theobroma Cacao.  Cacao pods - large footballed sized fruits - grow off the trunk and limbs of the cacao tree and the beans are found inside the pods. Cacao powder is the raw ground powder of dried cacao beans.  It can be found most health food stores and from online organic retailers.  Cacao powder is not fermented, roasted or processed, but rather in raw form unlike Cocoa Powder.

After the Cacao beans or fermented, roasted and ground, the product is then referred to as "cocoa." In other words, "cocoa" is what the bean is called after it has been processed.

Is Cacao really that much better than Cocoa if it's the same bean?
Unlike processed dark chocolate, antioxidants are preserved in raw cacao. Benefits from keeping organic chocolate unheated include; much higher levels of the famous chocolate antioxidants (oligomeric procynanidins, resveratrol and the polyphenols: catechin and epicatechin) as well as the preservation of vitamin C, phenethylamine (PEA, the feel good neurotransmitter responsible for the feeling of love!), Omega 6 fatty acids (which when heated become rancid and cause inflammation), tryptophan (a commonly deficient amino acid in those who consume a diet of mostly cooked food) and serotonin. So, not only is it packed with "good for you" stuff, but it tastes great and is an excellent craving reducer!

Amazing Video: Must watch wether you're a parent or not!

The Future Belongs to the Healthy Youth

93/7 Lean Ground Beef $3.27/lb - Order TODAY!

Zaycon Foods will begin taking orders for their 93/7 Lean Ground Beef @ $3.27/lb

for Pickup March 30th! 

Orders must be placed by March 24th!

This ground beef is super fresh & lean!  At only 180 calories and 7g of fat for a 4oz portion - you can't go wrong!!  Used to purchasing 80/20 at the grocery store? Did you know that a 4oz portion of 80/20 ground beef has over 23g of fat!!  Switch over to this healthier and taster option!  The media has been going on and on about the "pink slime" that processing plants are using to add cheap bulk to ground beef.  After speaking with Zaycon Foods today - they have told me there are NO additives, pink slime, food dies or any other added hormones or artificial ingredients!!

   -100% Natural

   -No hormones, additives or artificial ingredients.

   -Comes in 40 pound cases

   -Direct from farm to processor - Never been frozen

                                                      -Butchered within 48-72 hours of delivery

                                                      -Pickup Only - They load it for you!

Each case contains 4 large plastic "chubs" of lean ground beef. These have never been frozen and will need to be repackaged.  After picking up our order, we weigh out our ground beef into 1 pound increments and repackage in ziploc bags for easy storing int he freezer! We have not have any problems with frost bite or freezer burn!

If you are interested in purchasing, you can create a free account at the Zaycon Foods website: 

https://www.zayconfoods.com/refer/zf36725

Pickup locations are all over the Texas, Alabama, Florida, Louisiana, Arizona, Georgia, Mississippi. North Carolina, South Carolina and Tennessee States right now.  They will do more events in the Northern & Western Regions in a couple months.  I'll keep you posted on those!!  If you have any questions or need help with your order, please do not hesitate to leave a comment on this page or contact me! I would love to help get you started!! Enjoy!!

Houston Area Healthy Grocery Store Deals & Farmer's Markets: thru March 13th

HEB:

Pork Loin $1.97 per lb

Strawberries $1.77 per lb

Tangelos $0.88 per lb

Bartlett Pears $0.98 per lb

Red Bell Peppers $0.98 per lb

Pink Lady Apples $0.98 per lb

Poblano Peppers $0.98 per lb

Small Red Grapefruit 3 for $1

GreenWorks Natural Dish Soap $2.27 ea

Kroger:

Broccoli Crowns 10lbs for $10

Silk Pure Almond Milk $2.79 ea

Fage Greek Yogurts 4 for $5 (GREAT DEAL!!)

LaraBar 10 for $10 (GREAT DEAL!!)

Avocados or Magnos 10 for $10

Asparagus $1.88 per lb

Red Seedless Grapes $1.88 per lb

Houston Area Farmer's Markets:

Tomball Farmer's Market

     - Saturdays 9am-1pm

Magnolia Farmer's Market

     - 2nd & 4th Sundays 12pm-4pm (Open This Sunday!)

City of Conroe Farmer's Market

     - Saturdays 8am-1pm

The Woodlands Feast of Artisans

     - Fridays 4pm-7pm

Sugar Land Farmer's Market at Imperial

     - Saturdays 9am -1 pm

                                                          Katy LaCenterra Farmer's Market

                                                                - Saturday 9am -1pm

                                                          Houston Rice University Farmer's Market

                                                               - Tuesdays 3:30pm -7pm

**Please note that while I shop mostly at Farmer's Markets and HEB, I am not employed by or co-producer with either of these entities.  I do believe in supporting our local farmers, buying organic as often as possible and whenever available and spending my food dollars within the state of Texas and more closely within my farming community.  I encourage everyone to visit a farmer's market prior to heading to the grocery store - you never know what you might find and for what price!

I'm worth it & so are you!

8 Superfoods you should be eating!

1. Avocados: Smooth, creamy avocados have gotten a bad rap for their fat content.  But in fact, the fat they have is heart-healthy monounsaturated fat, which can help lower cholesterol.  Avocados are perfect atop salads like in our Creamy Cilantro & Avocado Dressing or on burgers instead of mayo!

2. Nuts: Few foods deliver the nutritional wallop of nuts.  Eating just a handful of walnuts can help lower cholesterol, boost brain power and fight stress, heart disease and cancer!  Sprinkle an ounce on your morning cereal.  Or start making some healthy nut butters for crackers, toast or even in oatmeal!  Check out this Nut Butter Primer on Cooking Light!

3. Oats: This humber grain helps lower cholesterol and is loaded with fiber to help you feel full.  Try our Peanut Butter Raisin Oatmeal Recipe for a heart healthy & delicious breakfast!

4. Tomatoes: Lycopene, a powerhouse nutrient in this red fruit, helps protect you against heart disease and some cancers.  Try our Caesar BLT Pasta Salad or our Low Calorie, Low Sodium Spaghetti Sauce!

5. Beans: Beans are nutrition dynamos, low in fat and a great sources of protein, fiber and folic acid (essential for expecting moms). Try adding some to your salad or try our Borracho Beans & Chicken or our Texas Caviar!

6. Olive Oil: You should know by now that most of my recipes contain olive oil, either by the the teaspoon full or by an olive oil spritzer.  The staple of a Mediterranean diet, olive oil has been linked to heart health and longevity.  This oil is also free of saturated fats!

7. Salmon: Sock it to heart disease, arthritis and depression with sockeye salmon!  It's all about the omega-3s, which protect the heart and joints and also can boost mood, fight depression and may protect against Alzheimer's disease!  Try our Salmon Fish Sticks!

8. Blueberries: Load up your shopping cart with berries, fresh or frozen.  The richer the color, the more antioxidants they have.  Blueberries are a great choice for breakfast or a quick snack! Try our Best Blueberry Muffin Recipe for breakfast, our Turkey & Blueberry Snack Recipe or our Blueberry Maple Syrup for a delicious addition to morning Rye Waffles!  Each of these recipes are packed with antioxidants, vitamin c and potassium.

Taco Seasoning

Taco Seasoning

1 tbsp chili powder
1/4tsp garlic powder
1/4tsp onion powder
1/4tsp cayenne
1/4tsp oregano
1/2tsp paprika
2 tsp cumin
1 tsp salt

Combine all ingredients & mix thoroughly.  Enjoy!

Fresh Produce Savings at Kroger - NEXT 7 DAYS!

Eating healthy can become expensive.  That's why it's so important to take advantage of produce sales! For the next 7 days Kroger is having a Produce Savings Event! Many of their fruits and vegetables are $1/lb. Now I know you are thinking, great - but I can't eat 10lbs of bell peppers in a week. True, but there are ways of preserving foods to use at a later date that can uphold the true nutritional content of the food.  I don't encourage canning.  Canning your foods can have a loss of 20-30% of your foods nutritional value.  Too high in my opinion.  Something that I love is freezing.  We have two large chest freezers and a freezer in our kitchen.  I have a list prepared of what is in each freezer and check off the items when I take them out for use.

Freezing is a great way to preserve many of your whole foods. The extreme cold simply retards growth of microorganisms and slows down changes that affect quality or cause you foods to spoil. Not all containers are suitable for freezing.  I use plastic Ziploc bags made specifically for freezing.  You can also use glass canning jars, but I'm too clumsy for that!  If you decide to use the jars, remember wide-mouthes jars are easier to remove your foods than regular-mouth jars.

Blanching (scalding vegetables in boiling water or steam for a short period of time) is a must for almost all vegetables to be frozen. Blanching slows or stops the action of enzymes that can cause loss of flavor, color and texture. Blanching cleanses the surface of dirt and bacteria, brightens the color and helps retard loss of vitamins. Blanching also wilts or softens vegetables and makes them easier to pack.

Blanching time is really important and can vary with each type of vegetable.  Blanching is NOT necessary for fruits.  Overblanching vegetables causes loss of flavor, color, vitamins and minerals. I've included a list of vegetables below, how to prepare them for freezing & their blanching times.

I hate when my vegetables or fruit are frozen in one hard block.  So "tray packing" for veggies & fruit is my favorite method.  Tray Packing starts by placing chilled, well-drained vegetables in a single layer on baking sheets. Then place in freezer until firm, remove and quickly fill bags or containers. Close and freeze immediately. Tray-packed foods do not freeze in a block, but remain loose, so the amount needed can be poured from the container and the package reclosed. (Just like at the supermarket)

How long can I keep these in the Freezer?  Most vegetables maintain high quality for 8 to 12 months at 0°F or lower. Longer storage will not make food unfit for use, but may impair quality.  Frozen vegetables should be cooked without thawing.  Like I said before, I post a list of the frozen vegetables, fruits, meats, meals & breads near the freezer and check off packages as they are used. 

FROZEN VEGETABLE GUIDE                   FROZEN FRUIT GUIDE

It's not that labor intensive & you can SAVE big this week on your produce by running over to Kroger and stocking up your freezers! :)

The Complete Guide to Fats & Oils by Lisa at Real Food Digest

This is an amazing article by Lisa at Real Food Digest. 

Please visit their website for other amazing articles & blog posts!

 - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

The Complete Guide to Fats and Oils – 

What to Cook With (or not), 

What to Avoid and Why

By Lisa

Choosing the right fats and oils in your food preparation has a dramatic impact on your health. There is much information and misinformation on what constitutes healthy fats. This chart simplifies the best choices of fats for cooking, fats that should not be heated, and which to avoid altogether. 

It took our health community decades to recognize the dangers of trans fats in margarine and other butter replacements. And only recently are the anti-inflammatory and immune enhancing benefits of coconut oil, a saturated fat, being publicized. How long do we need to wait until  “heart-healthy” vegetable oils are recognized for its inflammatory effects and as a major contributor to modern disease?

Do what healthy traditional societies free of disease have done for generations, eat fats from foods that nature provides, including the highly stable animal and tropical fats and avoid industrial, factory – made processed fats and oils.

Fats and Oils 101

All fats and oils are made up of a combination of three main kinds of fatty acids; saturated, monounsaturated, and polyunsaturated linoleic (LA) or linolenic acid. These refer to the kind of structure these fatty acids have between their carbon and hydrogen atoms.

Saturated Fatty Acids

The carbon chain in a saturated fatty acid are filled, or saturated, with hydrogen atoms.
This saturation creates a compact and highly stable structure that resist oxidation, even under high temperatures.
Saturated fatty acids are found in animal fats and tropical oils.

Monounsaturated Fatty Acids

The carbon chain is missing two hydrogen atoms and has one (mono) double bond instead between two of its carbons – so it is not saturated (unsaturated) by hydrogen atoms.
Monounsaturated fatty acids are not densely packed and bends at the double bond – why these fats are liquid at room temperature and cannot be exposed to high heat like saturated fatty acids.
They are found in olive oil, avocados, and nuts.

Polyunsaturated Fatty Acids (PUFAs)

The carbon chain is missing several hydrogen atoms and contain two or more (poly) double bonds.
PUFAs are highly unstable and sensitive to heat and light that can cause free radicals which harm your body.
They are found in corn, canola, soy, sunflower, safflower, rice bran, and grapeseed oils.

Vegetable Oils and the Omega ratio

“Back in the MI (myocardial infarction) free days before 1920, the fats were butter and lard and I think that we would all benefit from the kind of diet that we had at a time when no one had ever heard the word corn oil.”
- Dr. Dudley White speaking at an American Heart Association fund raiser in 1956.

Vegetable oils may sound healthy but they are highly processed foods that require industrial processes to extract its oils. Part of the process involves using toxic chemicals like hexane and bleaching agents to help extract and deodorize these oils. Even organic expeller-pressed vegetable oils undergo tremendous processing and are exposed to heat and therefore oxidize easily resulting in a toxic food.

A crucial factor for good health is the proper ratio of omega 3 to omega 6 fatty acids in the diet. (Omega 3 fatty acids are triple unsaturated (3 double bonds) linolenic acid and omega – 6 is a double (2 double bonds) unsaturated linoleic acid). The exponential rise of vegetable oil consumption in our diets (found in all processed foods) and grain feeding of cattle and poultryhas altered the ideal healthy omega 3 to omega 6 ratio.

The high omega – 6,  polyunsaturated vegetable oils like corn, canola, soy, sunflower, safflower, rice bran, and grapeseed oils, increase inflammation in the body and are associated with;

• cardiaovascular disease
• diabetes
• obesity
• IBS
• asthma
• cancer
• auto-immunity diseases
• high blood pressure
• infertility
• weight gain
• blood clots

These polyunsaturated vegetable oils – especially when heated – damage your cells, metabolic function, gene expression, and hormone functions. (Borage, evening primrose, and hemp oil are exceptions, though they are PUFAs they function as anti-inflammatories: are GLA Gamma-linolenic acid). This is why the addition of fish oils and cod liver oil supplements (omega – 3) are so popular in the natural health care industry.

Vegetable oils, if not organic, are likely derived from Genetically Modified Organisms (GMO’s), another important reason to avoid them. Read more about the health dangers of GMO’s and how to avoid them.

Note: It is possible to go the other extreme as well and become deficient in omega – 6 fats, though very uncommon. Read more about Omega – 6 Deficiency at the Agriculture Society website.

What about Saturated Fats?

“The greatest scientific deception of this century, perhaps any century.” 
- Geroge Mann, American scientist, criticizing the diet-heart hypothesis; the idea that high cholesterol foods cause heart disease.

The diet-heart hypothesis or lipid hypothesis first proposed by Ancel Keys surprisingly has little evidence to support it.  Heart disease was rare in the early 1900′s when our diets were much higher in animal fats. The elevated triglycerides in the blood linked to heart disease do not come from dietary fats, but are produced in the liver from excess sugars from carbohydrates like refined sugars and white flour and from fructose. What is contributing to heart disease is the excess consumption of vegetable oils, hydrogenated fats, and refined sugars in our modern diet.

Essential Roles of Saturated Fatty Acids

• enhance the immune system (needed by the white blood cells)
• needed for strong bones (helps absorb calcium)
• provide energy and structural integrity to the cells
• protect the liver from alcohol and other toxins
• healthy lungs (saturated fatty acids create the surfactant that and protect coat the lungs airspaces)
• building blocks for hormones
• assist in mineral absorption and
• cardiovascular health
• building blocks of a healthy brain and nervous system

Thank you again to Lisa at Real Food Digest for this great blog post!!