Tag Archives: Nutrition

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.~

Join The 90 Day Weight Loss Plan…this is your EVERYTHING FIX!

  • Stubborn weight and fat.
  • Broken Metabolism
  • Obesity related disease and pain.
  • Improved health and fitness.
  • Improve Your Quality Of Life!

We go after it all in 90 Days!

This girl knows the difference between good and bad fats.

http://mybreakthroughacademy.com/

Don't give up having the awesome taste of creamy sauces for your chicken and pasta just because you're on a diet..just change your ingredients.

Creamy Chicken Bites

There are a lot of people that in the quest for eating healthier have given up creamy sauces that are milk, cream or cheese based. One favorite that gets tossed out is an Alfredo Sauce.
A basic Alfredo contains lots of heavy cream and cheese and sometimes flour…this is a painful combination for many people.
While there are very few recipes that can actually replace the trinity combination of butter, milk and cheese, there are lots of recipes that can make you forget all about them because they are a great replacement.
Here is one that I made the other night and used it on chicken tenderloins that I cubed and sautéed. It was absolutely great!

Try it for yourself.

Creamy Chicken
  • 4 boneless, skinless chicken breasts or left over cooked chicken
  • 1/2 cup chopped onion
  • 2 cloves of garlic chopped
  • 1 cup of mushrooms sliced (optional)
  • 2 tbsp. garlic powder
  • ½ cup of chicken stock(optional)
  • 1 can of  coconut milk
  • 1 tbsp. extra-virgin olive oil or avocado oil
  • 4 slices of turkey bacon chopped
  • Sea salt and freshly ground black pepper to taste
  • Seasonings of your choice (garlic, Italian seasoning)
  1. Bake, stir fry or grill the chicken. Slice or chop the chicken before or after cooking into 1″ cubes. (This is a great use of leftover chicken for an amazing lunch the next day.)
  2. Heat the oil in your pan or skillet.
  3. Add in the chopped bacon and cook 4-5 min.
  4. Add in the onion and garlic, cook for 2-3 min.
  5. Add in your chicken plus the coconut milk and broth.
  6. Add in your seasonings – pepper, salt, garlic powder.
  7. Simmer on a low-med heat until the sauce starts to thicken.
  8. Serve with zucchini noodles, spaghetti squash or cauliRice

My kids love it when I make this…I’m sure yours will too.

Interested in losing weight, having more energy or resetting your metabolism so you burn fat?

Check out the programs here to see which one is right for you…
http://carrieburrows.com/weightlossprograms/

 

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

Homemade and delicious. These healthy saucy chicken fingers won't have you guessing what's in them because you're making them.

Saucy BBQ Chicken Fingers

My children love Chicken Fingers but I’m not a fan of what you come across in most restaurants and certainly not the majority of what comes from the grocers freezer.

Additives, preservatives, trans fats and other unknowns bother me.

If you feel the same way and would love a healthy alternative that combines the great taste of pub style chicken fingers with the goodness of home cooking you’ll love these! Making these at home, you control your own ingredients.

Ingredients

  • 2 lb. chicken tenders
  • 3 large Eggs, beaten
  • Kosher salt
  • Freshly ground black pepper
  • ¼ Splenda brown sugar
  • Juice of 2 limes
  • 1 tsp. garlic powder
  • 3 c. Chex Mix Cereal
  • 1c Coconut Flour
  • G Hughes Smokehouse Sugar Free BBQ Sauce

Directions

    1. Preheat oven to 425 degrees F. In a large re-sealable Ziploc bag, combine coconut flour and chicken. Shake until fully coated.
    2. In another re-sealable Ziploc bag, crush the Chex Cereal into crumbs.
    3. In one bowl, add Chex crumbs and in another bowl whisk eggs and add 2 tablespoons water. Dip flour coated chicken in beaten eggs, then panko until fully coated. Transfer to a parchment-lined baking sheet and season with salt and pepper.
    4. Bake until golden and crispy, 20 to 25 minutes.
    5. Meanwhile, in a small saucepan over low heat, warm barbecue sauce, Splenda brown sugar, limejuice, and garlic powder.
    6. Coat baked chicken in sauce.

Here are the “specialty” items I used in my recipe. Click the pictures for the Amazon description but you can find them cheaper in most stores.

Coconut Flour

Splenda Brown Sugar

G Hughes Smokehouse
Sugar Free BBQ Sauce

Healthy Chicken Recipes

Winner Winner, Chicken Dinner!! 3 Easy, Fast and Healthy Recipes.

Healthy chicken recipe options was the subject of my Facebook Live tonight. I really want everyone to know that just because you are eating healthy doesn’t mean you have to sacrifice great food…and that what you eat can and should be what your whole family enjoys eating!

Bacon Wrapped Chicken

 

 

 

 

 

Ingredients:
1lb chicken tenderloin (about 10)
1 package of turkey bacon (you can use chicken or pork)
1-2 tbsp Salt
1-2 tbsp pepper
2-3 tbsp garlic powder
1 tbsp paprika
*option – if you want to keep it super simple, you can use Mrs. Dash in place of the seasonings
*you can use any seasonings you like – Italian, Chipotle – anything you like

Directions:
Preheat your over to 350 degrees
Mix together you seasonings and spices in a dish/bowl.
Sprinkle your seasonings over the chicken tenders, coat them generously. If you need more seasoning, add more.
Take a slice of turkey bacon and wrap it around one end of the tenderloin, tuck in the bacon so it stays or use a toothpick to hold it. Take another piece of bacon and finish covering the chicken.
Place the chicken in an oiled pan or on a rack within a baking dish.
Bake 30-35 min.

Chicken Fingers- Gluten Free

 

 

 

 


Ingredients:
1 lb of chicken tenderloin
1 egg
1/2 cup of almond flour or coconut flour
2 tbsp garlic powder
1 tbsp salt
1 tbsp pepper
1 tbsp paprika
1-2 tbsp oil – I used avocado oil. You can use olive oil or coconut oil.
*you can use any seasonings you like
*You can keep it simple and just use Mrs Dash or you can get creative and use Italian seasoning, or add in some chile powder.

Directions:
Scramble the egg in a bowl and set aside.
In a dish mix together all of the seasonings and the almond flour.
Dip the tenderloin in the egg mixture then roll or dredge them in the seasoned flour.
Heat up 1 tbsp of oil to a skillet or frying pan. Once the oil is hot add in a few of the tenders. They will need to cook 3-5 minutes per side, depending on how thick they are. Continue with the rest of the tenders.

Homemade Dipping Sauces

Sriracha Mayo
2 tbsp mayo
1 tbsp(use less if you don’t like spicy) Sriracha Sauce
Mix!

Honey Mustard
Equal parts
-mayo
-mustard
-honey
Mix!

Guacamole
1 avocado
1 tbsp garlic powder
1/2 tbsp – 1 tbsp of pink salt
Pepper – optional.
Mash and mix the avocado add in the garlic, salt and pepper.

Enjoy!

Bonus

Sweet & Spicy Chicken Tenders

 

 

 

 

 

Ingredients:
1lb of chicken tenderloin
1/2 cup tomato paste
3 tbsp water
2-3 tbsp Sriracha
1-2 tbsp Splenda brown sugar or coconut sugar
1-2 tbsp honey
Salt and pepper.
*if you don’t have tomato paste you can use low sugar ketchup

Directions:
Preheat the oven to 425 degrees.
Spray/grease a baking dish.
Sprinkle salt and pepper over the tenderloins and place them into the baking dish.
In a mixing bowl combine the tomato paste, water, Sriracha, brown sugar, honey. Taste and adjust to your liking.
Wisk until smooth.
Pour the sauce over all of the chicken.
Bake 30-35 min

Catch the Facebook Live replay here:
https://www.facebook.com/iamcarrieburrows/videos/10153933192692003/

PS: Here is the link to get on the list for my NEW DIET PROGRAM (The diet program to end all diet programs) Click here: http://eepurl.com/cuaqLL

Gifts, Food, A Challenge And More!

Whoa…the home stretch to Christmas! Is it really the most wonderful time of the year or is it the busiest time of the year? Let me know what you think…wonderful or busy?

Let’s get right into this post which I’ve divided into 4 parts…

1) HEALTHY YUMMY RECIPE

Last week I shared a recipe on Facebook for super healthy and easy Snowball Christmas Cookies. The traditional recipe is so good but so horrible for your insulin levels. This recipe is much friendlier:
Healthy Snowball Recipe
Video
https://www.facebook.com/iamcarrieburrows/videos/10153915590302003/

Recipe

  • 2 Cups Peanut Butter
  • 2 Cups of Rice Krispies (Gluten Free)
  • 1 + 1/2 Cup of Sweetener (Splenda) – divided
  • Unsweetened Shredded Coconut
  • 1/8 Warm Water

Combine

  • PB, RK and 1C Sweetener in a bowl.
  • Form into balls and chill until hard.
  • Using blender, blend 1/2 Sweetener on high speed to create powdered sweetener and add warm water 1 tablespoon at a time for desired consistency or a thin glaze.
  • Roll chilled balls in glaze and then in coconut.

2) Last Minute Gift Ideas For The Fitness Fan

Here’s a blog post I did with a bunch of ideas for the fitness fan on your list…or something you may just want to give to someone so they know what to get for you. All of these are from Amazon which is great for descriptions, comparison products and convenience.

They might not get delivered in time, so use the list as an ‘idea’ to take to your own favorite shopping store.

Click Here -> 18 Gift Ideas For Every Budget 
Amazon Weight Set Gift Idea

3) Download my FREE 7 Day AB BLAST Challenge

Are you concerned at all about weight gain or an increase in belly fat lately? Let’s face it…this is not the most ‘waistline’ friendly time of the year.

Fix it fast with my 7 Day AB BLAST Challenge.  This is a FREE EASY TO FOLLOW 7 DAY ACTION PLAN that will get you a flatter, stronger, toned waistline in record time!

Yes, you can do it over the holiday season and use it as a jump start to 2017!

Click Here To Download For Free:
https://mba.mybreakthroughacademy.com/abblast
7 Day AB BLAST Challenge from Dr Carrie Burrows

4) Chocolate Protein In CANADA!

Canadian Chocolate Protein
You asked for it…you’ve got it! Yes, the same manufacturer that is supplying our Canadian Fit Friends with Vanilla Protein is now also providing our chocolate protein.
I’ve added a new page to my website dedicated to Canadian orders of protein, in Canadian funds, with Canadian shipping!!

You can find it at:  http://carrieburrows.com/canadian-protein-order/

That’s it for today!!


BONUS CONTENT ONLY FOR MY NEWSLETTER FIT FRIENDS –
Sign up to see the news! Sign Up For My Newsletter


If you want to know more about it, just click here and you’ll be the first to know! 

Sign Up For My Newsletter

Butter Coffee

I LOVE starting every single day with coffee and not just any coffee…butter coffee! Butter Coffee instructions and nutritional information

BUTTER COFFEE!

You’ve no doubt heard about Butter Coffee or the man behind the trend, Dave Aspery and his creation “Bullet Proof Coffee”. What exactly is it all about and should you be jumping in on it? Read on so you can decide for yourself.

The idea is including butter (fat), oil (fat) with coffee and blending them together, you infuse them to create a fat rich breakfast. It’s been noted as an aid to fat loss…but be careful here. It’s only natural that by starting your day with fats, you will suppress your appetite.

Most weight loss claims around butter coffee come from using it as a replacement for breakfast which can be effective depending on your diet and nutritional needs.

I don’t follow that game. I still eat breakfast about an hour or so after the coffee but my breakfast is on the very healthy side of things. The extra fat for me is no a big deal considering my exercise routine. A butter coffee will come in around 400-450 calories.

Health Benefits

Grass-fed butter has the right fats to regulate cholesterol. It has the best ratio of omega-6 to omega-3 fatty acids and is a good source of vitamin K which all lower the risk of heart disease.

The healthy fats also help your brain and body build cell membrane walls.

As noted about, it can aid in weight and fat loss.

Draw Backs

It is a lot of calories to drink. If you don’t live a healthy lifestyle that includes proper nutrition and proper exercise you could find yourself on the heavy side of life quickly.

How To Make It

These directions will make 2 servings (2 mugs of coffee, not dainty little cups).
You will need: 
High speed blender (Vitamix, BlendTec, NutriBullet)
French Press (Walmart and Ikea have the best prices; here’s an example of what to look for)

Ingredients
32oz ( cups) water
6 Tablespoons Coffee (adjust this to your own taste / brand of coffee)
2 Tablespoons KerryGold Unsalted Grass-Fed Butter (Costco has 3 packs)
2 Tablespoons MCT Oil (choose high quality here)
2 Tablespoons Collagen

Directions
Add coffee and boiling water in a French Press and let it steep for 4 1/2 minutes
Press the coffee and combine it with butter, and oil in blender on high speed for 30 seconds.
Reduce blender speed to low and add in Collagen so that it “stirs’ into the coffee. You don’t want to blend the collagen.

Serve and drink immediately.

Watch this 45 second video on the process

Comments

comments