Tag Archives: #diet

Good And Bad Fats

Good and bad fats seem to confuse a lot of people. Not All Fats Are Created Equal.

Bottom line…you NEED fat in your diet, but you need the right kind of fat.

The problem is while we need fat, we get way too much of one type and not enough of the other and the food industry, once again has done its best to confuse us and keep us in track with the bad fats

In the mid 70s, government and scientific nutritional guidelines advocated for higher carb diets. Whole grains, breads, cereals…you know, all the foods that General Mills and Kellogg’s advocate for.

“High-carb, low-fat foods” became the norm.

When you take natural fats out of foods they lose their taste, so to combat no taste, sugar was added. Isn’t it funny when the obesity epidemic began, was about the same time high carb, low and no fat diets became the norm.

So what are the healthy and unhealthy fats?

Fat doesn’t make you fat, but even too much healthy fat can make slow you down.

Fat has direct impact on your blood circulation and your arteries. It’s linked to cholesterol and heart disease. Before the invention of trans fat, cholesterol and heart disease really weren’t an issue, so that is your first clue about which fat to avoid.

Here are the basics on good and bad fats.

SATURATED FAT (Mainly Healthy – too much unhealthy)

When fat became an enemy of good nutrition we were pretty much told to never eat fat that was solid at room temperature. Sorry butter, coconut oil, palm oil and a few other healthy solid fats.

Saturated fat has been linked to higher cholesterol levels but some evidence may support the foods that use solid fats are usually sugar dense as well. Pastries, deep-fried foods and doughs. Once again, sugar is in the mix.

Keep calories from saturated fat sources under 10%.

A note about room temperature…many saturated fats will turn to liquid in warm rooms.

TRANS FAT (Nothing good here at all)

This is a fat that has been transformed by the process of hydrogenation. Hydrogen is added to the fat molecules through a process involving heat and pressure. Throw in a little platinum or nickel and voila, trans fat. You want to completely avoid trans fats…these are truly the bad fats. They are also almost impossible to avoid in the North American diet.

Hydrogenation makes foods shelf stable longer. Don’t get fooled by “partially” hydrogenated…it still sucks for your health.

Processed foods.

Snack foods, such as chips, crackers, cookies, most margarine and salad dressings.

Foods made with shortening and partially hydrogenated oils.

If room temperature in your home is warm and your fats stay solid, you’re looking at trans fats.

UNSATURATED FAT (Healthy Fat)

Unsaturated fat is mostly in oils from plants. Olive, avocado. Unsaturated fat instead of saturated fat may help improve your cholesterol levels. (So does exercise).  Unsaturated fat is broken into two categories:

Monounsaturated: Avocado, nuts, some vegetable oils (as long as they aren’t hydrogenated or partially hydrogenated.

Polyunsaturated: Corn, sesame, safflower, sunflower oils, Omega 3s and Omega 6s

TOTAL FAT ON A FOOD LABEL

Total fat includes saturated, polyunsaturated, monounsaturated, and trans fat. Generally labels will break down the fats as Total Fat, Unsaturated Fat and Trans Fat…pay attention to all, but especially Trans fat.

You need to have fat in your diet for many reasons and fat is actually beneficial for removing bad fat. So don’t get worked up over “fat-free, low fat and half fat.” Pay attention more to the type of fat and where the fat comes from.

Here are my favorite healthy fat sources.


1. Avocados (and Avocado Oil)

Avocados are one of the healthiest fruits you can eat. They’re loaded with monounsaturated fats, which raise levels of good cholesterol while lowering the bad. They are also contain Vitamin E that boosts immunity and acts as an anti-aging nutrient for your skin.

I’ve replaced the use of Extra Virgin Olive Oil with Avocado Oil for cooking as its high smoke point of about 520 degrees and because it isn’t solid at room temperature, it’s a excellent to drizzle on salads or veggies.

2. Butter – Grass Fed or Ghee

Real butter from grass-fed sources is what you should reach for.

The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources.

Ghee, or clarified butter, is simmered to bring out butter’s naturally nutty flavor, leaving it with a high smoke point, making it ideal for cooking at high temperatures. Ghee benefits include being loaded in fat-soluble vitamins A, D and E which are all vitamins best absorbed with, fat. They are great at keeping your metabolism and digestion on track.

3. Coconut Oil

I use coconut oil for everything. I cook with it, use it in protein shakes, use it on my hair, my skin and even remove make up with it!

The fatty acids in Coconut Oil improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.

Just like Olive Oil, it can be found in extra virgin meaning it hasn’t gone through a deep refining process.

4. Extra Virgin Olive Oil

You can’t talk about healthy fats without mentioning Olive Oil. But, only extra virgin olive oil is the one to choose.

Part of the reason that I’ve shifted to Avocado Oil from Olive Oil is because it’s harder to find and trust EVOO.

A lot of the top manufactures realized that no one knows the difference between extra virgin, cold pressed olive oil and processed olive oil. So, to save a buck, they processed it, which means OO goes further. Some have been sued over the practice.

It’s also not great for cooking at high temperatures, but is awesome on veggies and salads.

5. Omega-3s

Omega 3s are considered essential because your body can’t make them. There are 3 types of them with the first two being found mainly in cold water fish (salmon, tuna, sardines) and the third comes from plant sources, mainly nuts.

The best omega-3 nuts to consume are walnuts while seeds with the most significant omega-3 nutrition include chia seeds and flaxseeds. Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress.

Cholesterol…it’s been mentioned a few times in this email. Did you know that your body actually produces cholesterol? It’s something else that helps your bodies metabolism.

There are two types; LDL and HDL. The best way to remember how they effect your body is this;

L = Lousy
H = Happy

The best way to manage your LDL and HDL is through a healthy diet. The easiest way to change them is through…EXERCISE!

Yup…simple exercise naturally lowers LDL and raises HDL so get out and exercise people. It’s good for you!

Need an exercise to try?

Here is one of my workout videos that doesn’t require any weights, no special equipment or a gym.  Grab a bottle of water, a towel, a mat (Not needed) and just hit play.

This was a Facebook Live I did a while ago…30 minutes, great workout, anywhere, anytime.

Have an awesome day!

 

Quote Of The Day

~ Your previous failures are rarely your fault if you haven’t been given the right information. Once you’ve been given the right information you have a responsibility to yourself to never fail again.~

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This girl knows the difference between good and bad fats.

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Reset Your Metabolism In 4 Easy Steps

I love talking about metabolism and weight loss because they are directly connected and if you want weight loss results, you need to reset your metabolism.

We are quick to blame a slow metabolism as the reason we gain weight or have trouble losing weight. And we are even more quick to give the credit to a fast metabolism when we see people eating lots of food and never gaining an ounce!

Could it be that a fast metabolism is the key to maintaining and losing weight? And if it is…how do you make your metabolism faster?

When we talk about metabolism, we’re talking about the process of every chemical process in our body. A slow or fast metabolism describes the efficiency in how those chemical processes take place.

Metabolism in terms of weight loss, or weight management for that matter, is how fast your body converts food to energy, how fast your body uses that energy and then how fast your body eliminates the waste products of all those chemical processes.

Truthfully, we must get rid of the words fast and slow with efficient. Your body either does these chemical processes efficiently or inefficiently.

How Do We Use Energy

We use energy in everything we do. From walking and talking, sleeping and breathing and even eating and digesting food, we use energy.  100% of your energy comes from the food you eat and when you break that food down into its simplest form, the chemical nutrients, you’re either putting good or bad fuel into your body.

Just like your car…put the wrong fuel in and it will kill your engine immediately.

Put bad fuel in and it will kill your engine, but over a longer period of time and damage other parts of your power system along the way.

Your metabolism is directly impacted by:

  • the composition of your body
  • your age and your gender
  • the food you eat
  • how active you are
  • genetics

Increasing the efficiency of your metabolism is what you always want to aim for. A ‘fast’ or more efficient metabolism eases weight loss, increases your energy level, improves your health and literally turns back the aging process.

In short, you look better, feel better and move better.

4 Tips To Reset Your Metabolism

4 Easy and Effective Ways to Reset Your Metabolism

  1. Eat proper food
    Food is the foundation of an efficient metabolism. When you eat proper food it clears the way for your metabolism to become more efficient. Every one of the 6 essential nutrients for your body  are part of the food/fuel process.
  2. Drink a lot of water
    Every chemical process in your body is carried out through the cellular base and every cell in your body is made up of…water. You need to clean out the water in your body by replacing it on a regular basis.
  3. Exercise
    You want to lose fat? Eat proper food, drink lots of water and exercise…it is that simple. I’m not talking body building or hours in the gym, I’m talking about 20-30 minutes of challenging your muscles with the right type of exercise to strengthen, tone and shape.
  4. Sleep and Rest
    Your body does it’s best repair, recovery and rebuild while you sleep and give your body rest. The more sleep you can get, the more time your body can do all of those more efficiently.

Reset Your Metabolism

When you combine these four strategies to reset your metabolism you will find new energy, you’ll feel better almost immediately and you will never be challenged by your weight again.

You will turn your body into an efficient fat burning machine when you reset your metabolism!

Please spread the word by sharing this article and I always love hearing from you in the comments below.

If you have any questions, leave a comment below or reach out to me on Facebook @ DrCarrieBurrows

 

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January 17th is officially Ditch Your Resolutions Day so you could do that or you could think about why you made a resolution in the first place.

Ditch Your Resolutions Day

Happy “Ditch Your Resolutions Day.”

Yup…it’s actually a thing. January 17th is the day set aside for all you well-intentioned resolution makers to throw in the towel and forget that those last 17 painful, uncomfortable and deprived days.

Too bad…science says it takes 21 days to create a new habit or break an old one…you are so close!! But, why put off till tomorrow when you can ditch your resolutions today.

I’m not much of a resolution setter as much as I’m a reflective person. I look back at the last year, figure out what I liked, didn’t like. What I want more of, what I want less of and I go from there.

I’m actually against New Year fitness resolutions. Who wants to decide that January 1 is a great day to start getting healthy? The gyms are packed!

Everyone involved in the shady side fitness industry is launching their new, “NEVER BEEN SEEN BEFORE WEIGHT LOSS MIRACLE POTION”…no thanks.

Worse, that kind of stuff kills the information stream of the legitimate fitness pros that actually offer solid programs based on science and facts.

STICK WITH IT

If you did make a fitness resolution…just keep going! Don’t quit….even if it’s hard. As the quote has been attributed to Winston Churchill says, “If you’re going through hell, just keep going!” It will get better, easier. Hell is no place to stop! STICK WITH IT

Remember why you decided to make the resolution. Get healthy, get fit, lose weight, lose fat, get sexy? It doesn’t matter why you made it…STICK WITH IT!  You had to want to change fro some reason so keep going.

Don’t expect to be perfect…just aim for it. You’re going to make mistakes, give in to cravings, miss a workout but that’s no biggie! Those are speed bumps…they slow you down, but they don’t stop you. STICK WITH IT!

IT’S A LIFESTYLE

 

Let’s say you buy a lottery ticket and tomorrow morning you wake up to find out you won 50 million dollars.

You would get rid of your old car for a new one. Probably get a new house or a second home in some amazing location. You would probably upgrade a lot of things in your life.

Would you refer to your new way of life in temporary terms?

Of course you wouldn’t…it would be your new lifestyle. Out with the old, in with the new. New thinking, new outlook, new priorities.

That’s what health and fitness improvements need to be seen as. Not a temporary change, but a new awesome lifestyle.

You wouldn’t cry over giving up your 7-year-old car for a new one so why would you need to go back to garbage food when you can have great food!

You’re giving yourself an awesome gift…improved health. You can do it, stick with it. Don’t ditch your resolutions. Leave that to someone who doesn’t care about their health.

If you’ve fallen off your weight-loss wagon and need a boost, just head over to the free resources on this site…there’s a few plans there that can get you fixed back up in a hurry.

Free Guides / Resources

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.

Meet Joni

I am so proud of Joni.

She is the real deal. Down to earth, funny, smart and a self-proclaimed foodie.

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.

Joni has a stressful career (lawyer)

She is a Mom to 3 little ones.

Her husband works shifts.

She also runs her own business (after being a full-time lawyer) focusing on helping others.

She is active with her children and her community.

To say her life is full, is an understatement BUT she makes it work.

She multitasks like a boss.

Not too long ago, Joni made her health a priority. She wanted to feel better.

Eating healthy is something she does for herself and her family.

She carved out what time she had left in her day or she got up a little earlier to fit in a workout.

Joni made it important. She made health and fitness a priority.

This girl could’ve come up with reason after reason why she just couldn’t but decided that it was more important that she gave herself all of the reasons why she should!

Joni looks fantastic!!!!!

  • She didn’t suffer on some crazy juice diet.
  • No ridiculously long workouts.
  • She ate real food that she fed to her family.

Look at that smile!!!!

Wherever you are, just know you can do something.

“if you don’t quite believe in yourself yet, that is ok. You can borrow our belief in you until you get there!”  ~Joni

Wise words Joni!!!

I want this to motivate and inspire you.

Take action, any kind of action.

You Are Worth it!!

Caesar Salad

This is Nana’s (Tim’s Mom’s) recipe.

She is known for her caesar salad.

She makes it old school, in a big wooden salad bowl, whereas I toss it all in the Nutri Bullet.

 

 

Nana’s is made with love and mine is made with speed so I can get after it and gobble it down.

Give this recipe a try. Pair it with some protein.

It is super fast and it is such a better option than bottled salad dressing.

When you make it, tag me and let me know if you like it and I can pass it along to Nana.

 

 

Ingredients:

1 tsp pink salt

2 cloves of crushed garlic

1 tbsp lemon juice

2 tbsp tarragon vinegar (yes, it has to be tarragon)

6 tbsp extra virgin olive oil or avocado oil

1 tsp mustard powder

1/2 tsp worchestershire

1 tsp pepper

5 tbsp parmesan cheese   (or 1 tbsp nutritional yeast)

1 raw egg

Romaine lettuce

 

Directions:

You can use a whisk or blender.

Mix the salt and garlic together, add in the lemon juice. Then add in the remaining ingredients and blend well!!!

Chop lettuce and toss with the salad dressing.

You can add in some cooked chopped bacon.

This will store in the fridge for a couple of days.

 

 

 

 

 

 

Could you do the 5 1/2 Day Diet?

I hope you were able to watch the Facebook Live where I introduced the NEW

FIVE AND A HALF DAY DIET  <- click to learn more

I designed this plan as your kick start, reset, do-over.

In 5 1/2 days you will:
*lose weight
*lose inches
*get your energy back
*eat great food
*learn not to give up on yourself

You can do anything for five days, right?!

5.5

I believe in you and this program so much that I’m willing to give you your money back regardless of your results…I just want you to see for yourself how easy it is to take control and discover how easy it is to lose weight when you have the right system in place.

YOU WIN no matter what!!!

The Five and A Half Day Diet is based on eating REAL food.
No crazy pills, patches, teas, just real food.

Head over to www.fiveandahalfdaydiet.com and take a look.

The plan is less than $10

If you missed the launch, it might have been that you aren’t following me on Facebook so click here and follow me and set your notifications on so you won’t miss more great diet, weight loss, health and fitness information.

In 5 1/2 days from now you will be closer to your goals or further away…you decide!! When you join the Five And A Half Day Diet Plan, you will be closer!

Get it now!!!

Focus on YOU for the next 5 1/2 days and get back to where you feel the best!

I challenge you to do the Five and a Half Day diet … challenge accepted?5dd-cover

Cheaters Always Win

I don’t know about you but I’ve witnessed a lot of cheating in my life time. There are so many people who do everything they can to win, to get the extra advantage, to be a step ahead of the competition and if we’re being perfectly honest here, I have seen a lot of cheaters win.

I know the conventional sayings are that, “Cheaters never win.” or “Cheaters never prosper.”

Think of some of the most prolific cheaters of all time.

Lance Armstrong (Cycling)
He won and he won a lot!

Ben Johnson (Olympic 100m Sprinter)
He won and won a lot!

Bill Belichick (NFL Coach)
This guy never stops winning

They win and win and win.

But, they also have no credibility. No integrity. No respect.

None of the things in life that really matter.

How many times have you ever heard the word, “Cheat meal.” or “Cheat day.” when it comes to health and fitness? Trainers and coaches say it all the time…to me they are telling their clients, “I think you’re a loser and you can’t win with honesty, integrity and intestinal fortitude…so cheat away.”cheat-meal-pic-updated


I never subscribe to the idea of a cheat.

A cheat is a short cut. A side-step of the rules. A blatant disregard for ethics…yes, even with meals on diets.

I love to teach healthy options. Ways to satisfy your sweet tooth without compromising your sweetness.

Cheat meals lead to cheat days which lead to cheat weekends. They also signal your brain to think that it’s OK to cheat from time to time if you have a weak moment or need to satisfy a craving.

Cheating is never OK. Cheating is a mentality of failures.

Cheaters always do win. They win the race to unhealthy habits.

They win the race to quitting.

They win the race to the easy way out.

But cheaters never win where it matters…to themselves.

Don’t ever cheat because as much as we do see cheaters win, they really do lose…even when they aren’t caught.

Have an awesome day!

What do you think? Agree? Disagree? Let me know in the comments or on Facebook, Twitter or Instagram.
I have a new program coming out very soon and you can get a sneak peek of it just by signing up here to find out more about it: http://carrieburrows.com/earlybird/
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