Healthy Fats to Eat

Healthy Fats to Eat

Finding useful information about what healthy fats to eat, or whether to eat them at all can be frustrating as the rules tend to keep changing. It seems like fats are almost trendy with the rapid rate they go in and out of style. Fortunately, modern science has finally gotten ahold of this topic and has been really able to clarify this situation.

The first helpful advantage has been the biochemical study of how fat works in our body as well as the composition of fat itself. The second is that testing fats and other foods has become much more dependable, easier, and cheaper to do.

Essentially, the answers we are now getting regarding fat are much more solid than they used to be. To answer the first key, fats are either used by our body in a helpful way or they are harmful, it’s that simple. Bad fats may be one of the most inflammatory foods that you can put into your body. With the help of microbiology we can now easily put each fat into a category as one...

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Strawberry Cashew Nut Milk Recipe

beverage paleo Mar 01, 2016

By Teri Spouse, Nourished Roots PDX

Last summer, I was obsessed with a strawberry cashew nut milk I was buying from a local juice bar.  It was so incredibly yummy and creamy but also very expensive.  After many days of trying to resist the strawberry nut milk and then giving in to the tune of $8 a whack, I decided to try  making my own.  Now that spring is in the air and strawberries are popping up in the grocery story, I thought it was a good time to revisit this recipe.

Making nut milks is easy but takes a little planning because you have to soak the nuts over night before you can start.  As long as you remember that step, your milk should come together pretty easily!

This recipe made an incredibly rich, creamy nut milk.  You can manipulate how strong you want the strawberry flavor or how sweet you want the milk by adjusting the number of strawberries or dates you use.  This is an amazing after workout treat because it is packed with protein...

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Sugar and Depression

Sugar and Depression

We all have had that ‘sugar crash.’  Most of us had our first experience with this phenomenon in our childhood and have not forgotten it. A sudden rush of activity and awareness followed by a total collapse in energy as mood as well. For some a sugar crash could be a once in a while event but for others it can become common. This pattern can become an addictive cycle of ups and downs just like any other addictive sequence. When feelings of sadness and hopelessness last for days or weeks this begins to seem more like symptoms of depression. It’s not hard to believe that sugar and depression have a close correlation. The connection between sugar and depression has been known for a long time, but the mechanism behind this relationship has not always been so well understood.

The brain and sugar

Sugar in the diet affects the body in numerous ways but when talking about depression it of course comes down to the brain. The brain cells need more...

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5 Benefits of Joining a Muay Thai Class

Muay Thai is a fighting art often compared to kickboxing. Both kickboxing and Muay Thai bouts require fighters to battle using kicks and punches to defeat their opponents. However Muay Thai also allows knees and elbow strikes, earning it the nickname ‘the art of 8 limbs’.

Because it is such a brutal fighting art, many customers are put off joining one of these classes. Do not be intimidated, as around 90% of clubs now offer non-contact classes. This means you can enjoy all the physical benefits of Muay Thai, without having to spar or get hurt. Muay Thai and various other combat classes such as kickboxing are growing in popularity, and are quickly becoming the exercise of choice for many fitness enthusiasts. I have listed my top 5 reasons as to why I believe you should join a Muay Thai or kickboxing class today.

KO Calories

A typical one hour class of Muay Thai can burn roughly 533 calories (figures based on a 160lb female). Most classes start with the instructor...

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Mind Zoning® for Weight Loss

Engage the Power of Your Mind for Healthy Weight Loss

You all know what it’s like when your mind is “in the zone.” You’re focused, relaxed, and on target. The act of day dreaming, meditation, prayer, and even hypnosis all have a similar impact on the brain; they help to slow down the activity, get you relaxed and focused so that you’re able to gain insight or change a behavioral pattern in the mind. We call it Mind Zoning®.

I’m about to share with you a super-easy tip you can use to support your own weight loss efforts without ever dieting.

Most of my friends have heard this story but I wanted to share it here and get it out to a broader audience in hopes that will help you on your weight-loss journey. In 2010 I was working to drop the remaining 30-pounds I had left to reach my goal weight. I was working out six hours a week eating a maximum of 1,500 cal a day. And I wasn’t losing a pound.

Feeling completely frustrated I sought the...

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The Secret to a Healthy You: A Healthy Gut

By Jennifer Oechsner of

As a Holistic Nutritionist, I often talk to my clients about gut health. I firmly believe that good health starts with the gut and that poor health can often be traced right back to it. Both nutrition and lifestyle have a large impact on this system and determine your vitality, quality of life and lifespan.

The gut is more than just your stomach. The gut, or gastrointestinal system, consists of your esophagus, stomach, small intestine and large intestine. Your gut breaks down food and facilitates nutrient absorption, but it also houses 80% of your immune system and 95% of the neurotransmitter serotonin. Roles of serotonin include regulating mood, sexual function, appetite, learning and memory. An unhealthy gut can cause a wide range of health problems including depression, autoimmune disorders and digestive disorders and has even been linked to autism spectrum disorder.

An important factor in...

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Premenopausal Symptoms

Are You Living with The Premenopausal Monster?

by Vonie Kalich

Perhaps premenopausal symptoms will pass you by or maybe the symptoms will come in small poofs of spontaneous combustion, leaving you perspiring, but not in a way to truly disrupt your life OR it perhaps it will hit you all at once, leaving you to wonder if you are a candidate for “One Flew Over the Cuckoo’s Nest.”

Night Sweats & Hot Flashes

My early peri-menopausal years were nights of… “Oh, dear God, not again”! I would crawl out of bed and head to the bathroom to splash cold water on my face. Often times, despite the cool temperatures in the house, I would stand in front of a fan while awaiting the internal fire to stop and the shivering to begin.

DURING THE WORST of the premenopausal monster, I would repeat the process every 90 minutes…sleep was not easy with the rollercoaster of...

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Women and Heart Disease

Uncategorized Feb 02, 2016

Are You Living with Heart Disease and Don’t Know It?

by Vonie Kalich, A Tail of New Beginnings

It was a cold and dark Monday morning in February. I stepped off the front porch to drive to work and as I did, I stumbled backwards as if I’d just been kicked in the chest. Horrible pain! I thought, “Am I having a heart attack”?! No, I wasn’t, but what was it?

  • Angina (Stable or Unstable)
  • Psychological Disorders That Can Cause Chest Pain
  • Esophageal Spasms, Gastroesophageal Reflux Disease (GERD)
  • Broken Heart Syndrome (Takotsubo Syndrome)
  • Pulmonary Embolism (blood clot in the lung)
  • Aortic Dissection (tear in the wall of the aorta)
  • Musculoskeletal Pain (1)

Once the initial pain subsided, I walked to my vehicle denying that I could be having a heart attack.

The pain was still present when I arrived at work. Now I’m thinking, “if I pass out or have a heart attack, someone can call 911”, so I went up to the secretary’s office. She was out....

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Asset-Based Feminist Resolutions

Asset-based feminist resolutions

I love the new year. It’s a time of renewal, opportunity, possibility and hope! The new year represents the story of our life yet to be written.

Of course it also can represent failure, disappointment and guilt that we didn’t succeed at last year’s resolutions.

Every year, we are bombarded with blogs and magazines telling us to make resolutions that focus on what we need to lose or quit, or how we need to improve. Lose weight, stop apologizing, keep a cleaner house, save money, moisturize, hydrate, sleep, work better, work more, work less.

So, what’s wrong with a little self improvement?

Nothing, except the motive. With all the best intentions, we often make forgettable resolutions that are ill-defined and based on misogynistic ideals of who women are and what we’re supposed to be. Like many aspects of life, self improvement expectations are disproportionately deployed upon women.

Society has a patriarchal understanding...

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Love Your Liver in the New Year

After the holiday season of eating and partying with friends and family, a return to healthy eating is probably just what the doctor ordered! The extra alcohol, sugar and processed foods consumed during this time of year leaves many of us feeling tired, run-down, bloated and out of sorts. It also seriously taxes our livers, our main organ for detoxification. Our liver filters our blood, regulates blood sugar and cholesterol, produces bile to breakdown fat and stores iron and glucose for energy and Vitamins A, D, K and B12. Adding liver supporting foods at this time of the year can help your body recover from all of the holiday fun. Some suggestions for beneficial liver foods include:

  • Beets: The fiber in beets increases the production of antioxidant enzymes in the liver, helping the body to eliminate bile and other toxic substances. The phytonutrient betalain, found in beets, provides anti- inflammatory and antioxidant properties.
  • Cruciferous vegetables: Cruciferous vegetables such...
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