Pomegranate Vinaigrette

Pomegranate Balsamic Vinaigrette

2 Tbsp Pomegranate Seeds (or Pom Juice)

1 Tbsp Balsamic Vinegar

½ Tbsp Honey (raw)

¼ cup Olive Oil

Lazy version: Put all ingredients in a blender and blend. Strain and ready to use!

Non-lazy version: Juice the pomegranate seeds and strain. Combine the juice with the balsamic vinegar and honey. SLOWLY whisk in the olive oil until it emulsifies. You want to do this very slowly…almost drip slow. And Voila!

Recipe Credit: paleoeffect.com

Fresh Guacamole With Cumin

Ingredients:

• 3 ripe avocados
• 1 onion, minced
• 3 tomatoes, chopped
• juice from one lemon
• 1 clove garlic, minced
• dash salt and pepper, to taste
• 1/2 tsp chili powder
• 1/2 tsp cumin

Preparation:

Mash the avocados together with remaining ingredients. Cover, and let sit for at least one hour before serving.

Getting Back On Track!

We've all been there. Whether it's one slip up or a string of days where you aren't on track with your plans for eating healthy, we all experience this. This is normal because we are human. What's important is recognizing it for what it is and handling it in a way that is not going to make you feel guilty. After all, guilt should not be a part of healthy living!
Here are some tips to help you get back on track without the guilt.
1. Recognize that it is food. Do not let it control you or your emotions. The sooner you take the power away from a problem, the sooner you have your power back.
2. Evaluate whether or not there are emotions tied to why you made poor diet choices. Are you stressed?
3. Don't set a date down the road to start over. Deal with the situation immediately. The longer you allow yourself to slip back into old habits, the harder it will be to get back on track.
4. Be nice to yourself!! Don't bully yourself into feeling bad!
5. Think about what you have accomplished until that point. It is very empowering and will motivate you to get back to it.
6. Start a food diary. Sometimes having a visual of what you have eaten is enough to remind you that you have a goal, and you need to stick to your plan.
7. Write down your motivation. Think back to your original decision to eat healthy. What motivated you to start? You may have put those reasons to the back of your mind... bring them to the forefront.
8. Get rid of the junk. If you have brought food that isn't on your plan into your home, get it out. Plain and simple.
9. Make yourself accountable. Tell your support system that you are struggling. Talk about it, work through the emotions that you are dealing with.

Apple Cider Vinegar

 Apple cider vinegar has been used for centuries for its healing properties. Use it daily as a safe, natural alternative to chemicals and as an overall health boosting tonic. You won’t believe all the benefits in this little glass bottle!

As a Beauty Treatment

Apple cider vinegar is very useful for treating the skin, teeth and hair. Check out all the ways you can incorporate a little ACV into your beauty regimen.

Use as a hair rinse to fight dandruff and add body and shine
Use as a facial cleanser to boost the pH of your skin
Add to bath water to relieve the redness and pain of sunburn
Reduces buildup on the scalp
Helps in the removal of warts
Skin toner for blemishes
Reduces cellulite
Helps control bad breath
Whitens teeth and kills mouth bacteria
Reduces swelling and fades bruising
Use as an overnight soak to clean dentures

For Your Health

Apple cider vinegar is one of the most useful, affordable and versatile supplements you can take for your overall health. It fights infection, inflammation, eases pain, and helps many digestive issues. Taken daily, ACV will provide numerous health benefits.

Use as a detox to cleanse the kidneys
Drink or supplement to prevent flu
Reduces inflammation from arthritis
Relieves sinus pressure and fights infection
Aids weight loss by decreasing appetite and increasing fat burn
Relieves allergies and asthma symptoms
Relieves Gout
Balances the body’s pH level
Lowers cholesterol
Reduces blood glucose level in diabetics
Removes nail fungus
Soothes bug bites and other minor skin irritations
Aids digestion
Taken with warm water and honey before bedtime, ACV may help with sleep issues
Strengthens bones
Has anti-inflammatory properties
Relieves pain from jellyfish stings
Aids in relieving chest congestion
Promotes bowel movements and eases constipation
Relieves heartburn
Can help stop hiccups
Promotes sinus drainage
Treats ear infections
Soothes rashes
Promotes growth of healthy flora
Helps control sugar cravings
Helps cure strep throat
Helps treat eczema
Increases energy and boosts metabolism
Relaxes sore muscles
Disinfects wounds
Boosts immunity
Lowers blood pressure

Around the House

Get rid of the toxic chemicals around your home. Many commercial cleaning products and deodorizers have been linked to an increased risk of breast cancer, chronic respiratory conditions and other serious health problems. Create your own products easily and inexpensively using natural items like ACV.

Use as a natural disinfectant cleanser
Use it to wash windows and leave a streak free shine and clean scent
ACV is a natural deodorizer
Use it to deter cats from having accidents they won’t go where they smell vinegar.

Kale Chips

Serves about 4, as a snack

Ingredients

• 1 big bunch kale;
• 2 tbsp cooking fat, melted;
• 1 tbsp lemon juice;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Preheat your oven to 300 F.
2. Wash the kale thoroughly under lukewarm water, drain and pat it dry.
3. Cut the stems off of the kale leaves and cut the leaves to obtain chips of similar size.
4. Place the kale in a bowl and massage the melted cooking fat into them.
5. Season to taste with sea salt and freshly ground black pepper. Add the lemon juice and combine well.
6. Place the kale in a single layer on a baking sheet and place in the preheated oven for about 35 minutes, until crispy. Check on the chips about every 12 minutes and toss them to make sure none of them overcook. Some parts will still be soft and this is desired.
7. Sprinkle with extra sea salt if desired and enjoy.

Recipe Credit: Joyosity

Myths and Truths About Soy

Here we dispel the myths of the "Diet Dictocrats" and reveal the scientific validity behind our wise ancestors' nutrient-dense diets.

Myth: Use of soy as a food dates back many thousands of years.

Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC), only after the Chinese learned to ferment soybeans to make foods like tempeh, natto and tamari.

Myth: Asians consume large amounts of soy foods.

Truth: Average consumption of soy foods in Japan and China is 10 grams (about 2 teaspoons) per day. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.

Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.

Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.

Myth: Soy foods provide complete protein.

Truth: Like all legumes, soybeans are deficient in sulfur-containing amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.

Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.

Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body: in fact, soy foods cause the body to require more B12

Myth: Soy formula is safe for infants.

Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth.

Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc, which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system.

Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys.

Myth: Soy foods can prevent osteoporosis.

Truth: Soy foods can cause deficiencies in calcium and vitamin D, both needed for healthy bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent osteoporosis in Asian countries—not soy foods.

Myth: Modern soy foods protect against many types of cancer.

Truth: A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased risk of cancer.

Myth: Soy foods protect against heart disease.

Truth: In some people, consumption of soy foods will lower cholesterol, but there is no evidence that lowering cholesterol with soy protein improves one's risk of having heart disease.

Myth: Soy estrogens (isoflavones) are good for you.

Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons) of soy per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.

Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.

Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.

Myth: Phytoestrogens in soy foods can enhance mental ability.

Truth: A recent study found that women with the highest levels of estrogen in their blood had the lowest levels of cognitive function; In Japanese Americans tofu consumption in mid-life is associated with the occurrence of Alzheimer's disease in later life.

Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe) status.

Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS status for soy isoflavones following an outpouring of protest from the scientific community. The FDA never approved GRAS status for soy protein isolate because of concern regarding the presence of toxins and carcinogens in processed soy.

Myth: Soy foods are good for your sex life.

Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy consumption enhances hair growth in middle-aged men, indicating lowered testosterone levels. 

Myth: Soybeans are good for the environment.

Truth: Most soybeans grown in the US are genetically engineered to allow farmers to use large amounts of herbicides.

Myth: Soybeans are good for developing nations.

Truth: In third-world countries, soybeans replace traditional crops and transfer the value-added of processing from the local population to multinational corporations.

Source: Mercola.com

Roasted Eggplant Hummus

Roasted Eggplant Hummus

Ingredients

3 small eggplants (or 1 large)

1/4 cup tahini

2 teaspoons minced garlic

1/2 teaspoon turmeric

1/2 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1 tablespoon olive oil

1/4 cup plain greek yogourt (optional)

Directions

Preheat the oven to 400°. Prick the eggplants a few times with a fork and coat them in a bit of olive oil. Roast for 30 minutes (turning every 10 minutes) until they are tender. Cool before proceeding to the next step.

Peel the eggplants and remove the stem. In a food processor, puree the eggplants until smooth. Add in garlic, tahini, turmeric, salt, and pepper. Puree until combined. While the food processor is running, drizzle in 1 tablespoon of olive oil until combined. If you prefer a creamier hummus, add in greek yogourt. 

Recipe Credit: http://www.thefoodieandthefamily.com

Natural Remedies for Headaches!

Ginger Tea
Crush up an inch of ginger root and add it to boiling water. This homemade tea reduces inflammation in about the same amount of time as it would take an aspirin to work. It has been used for centuries in Asia to treat a number of ailments.

Capsaicin Cream
The active ingredient in this cream is cayenne pepper. Apply a small amount to the inside of your nostril that’s on the side of your head where you are experiencing pain. The cream works to block nerve pain signals.

Feverfew
In clinical trials, this supplement from the sunflower family has been shown to be effective for treating migraines. It reduces inflammation, which takes pressure off the nerves and can help prevent migraines entirely.

Acupressure Massage
This ancient Chinese healing method involves applying pressure to certain points on the body to relieve pain. Place your finger in the depression between your first and second toe and press firmly for 3-5 minutes. Another technique is to put your thumb in your mouth on the same side as the pain, reaching up to find the cheekbone. Press that bone up and out. Repeat on the other side. Then place both thumbs on the upper palate (inside the mouth) and press the sides out.

Butterbur
Used medicinally since the middle ages, butterbur extract can be taken daily to help reduce the number and severity of headache attacks. It is available commercially in capsules, powder, tincture, or other forms and is thought to have both antispasmodic effects and anti-inflammatory properties.

Magnesium
Take a multivitamin containing magnesium. The mineral helps to calm nerves, which tend to get overexcited during a migraine. Some studies have found that migraine sufferers tend to be deficient in magnesium. You can also increase your magnesium by eating foods like broccoli, beans, soy milk, nuts, spinach, etc.

Hydrotherapy
Stand in water as hot as you can stand for two minutes (this increases blood flow to the skin), then as cold as you can stand for two minutes (this sends blood to the core of the body). Alternate back and forth for 20 minutes to increase blood flow and circulation, bringing nutrients to organs and carrying away toxins.

Cold (or Hot) Compress
Apply icepack to your head, but make sure not to put the ice directly on your head. You can wrap ice or a bag of frozen vegetables in a towel.
Apply heat to the back of the neck with a hot shower, bath, or heating pad. Heat can loosen up the muscles that tighten with tension headaches.

Avoiding Eyestrain
Staring at a computer screen for long periods of time can leave your head aching. To avoid eyestrain the most important thing you can do is take frequent breaks from your monitor. Get up at least once every fifteen minutes and focus your eyes on something that is at least twenty to thirty feet away. Adjust the brightness and the contrast on your monitor so that the glare is not hard on your eyes. You should also have your monitor set up so you are viewing it at eye level and keep it at least a foot and a half from your face.

Getting Adequate Sleep
Studies indicate that those who sleep an average of six hours a night tend to have significantly more severe and more frequent headaches than those who get more z’s. Keeping a regular schedule that allows for adequate sleep may reduce sleep-related headaches.

Proper Sleeping Conditions
Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a “white noise” machine to cover up the sounds.

Exercise
Exercise increases blood circulation and the fresh air will also help to relieve headache. Also, it allows the whole body to relax. Most tension headache sufferers find immense relief with the addition of exercise.

Relaxation Techniques

• Count to 10. This makes you stop and relax before you react to a stressful situation.
• Take deep breaths. This makes you breathe slower and helps your muscles relax.
• Think positive. Remember the things that are good in your life.
• S T R E T C H. Stretching makes muscles relax and helps you feel less tense.
• Take hot baths or showers to help you relax.
• Massage tense muscles. The muscles in the back of your neck and upper back usually get tense when you are stressed.
• Listen to relaxing music.

Aromatherapy
Boil a handful of rosemary in a liter of water and place it in a bowl after it boils. Place a towel over your head and inhale the steam for as long as you can. Keep repeating this until the headache goes away. Peppermint, lavender, eucalyptus, sandalwood, and basil work well also.

Staying Hydrated
Probably the most common reason people get headaches is because they are dehydrated. A headache is a warning sign, letting you know that something is wrong. Most people don’t drink enough water. Drinking at least 4-6 glasses of water every day will ease a lot of headaches.

Lemon
Fresh lemon juice with tea is one of the best cures for headaches. The lemon peel is also very useful. Pound the lemon peel into a fine paste and apply it as a plaster on the forehead.

Avoiding Certain Foods
Some foods can cause headaches and migraines. Limit foods rich in sodium (salt), saturated fats, cholesterol, Trans fats, and added sugars. Foods like milk, butter, cheese, cream, meat products, red wine, caffeine, and chocolate are known headache triggers. You should also try to avoid foods with nitrites and sulfites in them. These dilate capillaries in the brain and increase blood flow which causes pain.

Article credit: http://www.onegoodthingbyjillee.com

Sally Sunday Smoothie using Chia

Some call these the Ancient Food of the Future. Chia is a high energy endurance food recorded as far back as the ancient Aztecs and was known as the running food. Aztec warriors subsisted on the Chia seed during the conquests. Indians running from the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

Mix 1 tsp of Chia in 1/2 glass of water. In 15 minutes a gel will be created. This reaction is due to the soluble fiber. Researchers believe this gel forming takes place in the stomach and can create a physical barrier between carbs and digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

As well as being great for diabetics, it can create endurance. Carbs are the fuel for energy. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the spikes and troughs creating a longer duration in their fueling affects.

Chia can absorb more than 9 times its weight in water. This can prolong hydration and help support the life of all the body's cells. With Chia seed, you retain moisture and regulate more efficiently, the body's absorption of nutrients and body fluids.

Chia has a high oil content and is the richest vegetable source for the essential omega-3 fatty acid. It has up to 10 times the oil of most grains and up to twice the protein. These oils, unsaturated fatty acids, are essential oils your body needs to absorb fat soluble vitamins like A, D, E & K. Chia ar rich in linoleic, which the body cannot manufacture. Chia is also a rich source of calcium and the mineral boron, which can aid the absorption and use of calcium.

Chia can also be a dieters dream food. The seed will absorb 9 times its weight in water in less than 10 minutes and is very simple to prepare. The seed's water absorbing cells hold the water, so when it is mixed with foods, it displaces calories and fat, without diluting flavor. 

Chia gel can also work as a fat replacement for many recipes. Put 1 Tbsp of Chia Seed in a resealable glass container, add 3/4 C water briskly mixing to avoid clumping of the seed. Wait 2-3 minutes, whisk again and let stand for 10 minutes. Whisk again before using or storing in the refrigerator (keep up to two weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, tomato or other sauces. Add between 50 - 75% by volume to any of the non-baked mentioned foods, mixing well, to taste. You should notice a smooth texture with the integrity of the flavor intact. Use as a fat replacement by substituting 50% or more of the oil in your baking with Chia gel. It is low fat and healthy. With many benefits.

Credit: Deb Porte Bobier

How to get rid of those flabby arms!

Flabby arms affect many people. It is difficult to properly strengthen all muscles groups in the arm, and typically losing weight alone does not eliminate flabby arms. You must combine a cardio routine with a strength training routine to get the toned arms you desire. Here are five exercises to help.

1. Dumbbell Curls

The dumbbell curl is one of the most popular free-weight exercises because this requires the arm to go through an entire range of motions. This means that you are challenging your muscles more than if you stayed in one plane. To begin this exercise, all you need are two dumbbells. Stand with arms hanging down your side with a dumbbell in each hand. Have palms facing your body. As you exhale, bend your elbow and bring one arm up until it is parallel with the floor. Slowly lower down to the starting position and repeat with the other arm.

2. Tricep Press-Down

To help tone up your arms, you need to strengthen your triceps, which lie along the back and side of your upper arm. For this exercise, you will need a cable machine with a Y-rope attachment. Begin by standing tall and facing the machine. Grasp the ends of the rope in each hand. You will want to use an overhand grip. Make sure to keep your elbows and upper body pressed closely to your body. As you exhale, press the rope down while making sure your elbows maintain contact with your body. Inhale and slowly return to the starting position.

3. Barbell Curls with Wide Grip

The barbell curl with a wide grip is considered a top exercise for working the biceps. This is different than exercise #1 because it focuses more attention on the inner part of the bicep. To perform the barbell curl, stand with feet hip width apart while grasping a barbell. Use a wide, underhand grip. As you exhale, curl the barbell up towards your shoulders. Slowly return to the starting position. Make sure to keep your wrist stationary during this exercise.

4. French Press

The French Press is a relatively easy tricep exercise that only requires a set of dumbbells. Begin by laying on your back on a bench with a dumbbell in each hand. Hold your arms above your chest with your palms facing each other. The dumbbells should almost be touching one another. As you keep your shoulders stationary, slowly let your elbows bend. Lower the dumbbells backwards down the sides of your head. Extend the dumbbells back to starting position.

5. Diamond Pushups

This exercise works multiple muscles throughout your arms, helping to eliminate those flabby muscles. Begin by lying face down on the floor in pushup position with palms face down and fingers pointing straight ahead. You will want your palms directly under your breastbone. Place your palms so that your pointer fingers and thumbs touch, creating a diamond shape. With your feet extended at hip-width behind you, straighten your elbows and raise your entire body into a pushup. Slowly lower back to the floor.

Chocolate Orange Cookies

 

Prep time:6 mins

Cook time:15 mins

Total time:21 mins

Ingredients

• ⅓ cup Coconut Flour.
• ½ cup Almond Flour or Almond Meal.
• 2 Eggs.
• 3 tbsp Melted grass fed butter, or melted coconut oil.
• 1 tbsp Orange Zest ( grated orange peel, use a micro plane, or fine grater).
• 1 tsp Organic Orange Extract (make sure it is GF, I use Flavorganics) * optional, can sub with 1 tbsp juice of orange.
• Sweetener of choice: ⅓ cup organic Maple Syrup ( for paleo), or can use ½ cup erythritol + 25 drops stevia ( for low carb) or other low carb sweetener equivalent.)
• 3 tbsp unsweetened Almond or Coconut milk.
• 2 tbsp unsweetened Cocoa or cacao powder.
• ½ tsp baking soda + 1 tsp Apple Cider Vinegar mixed in separate pinch bowl ( it will be really fizzy).
• ¼ cup unsweetened coconut flakes* optional
• ¼ Cup dark chocolate chips ( I use Enjoy Life), but can also use a low carb chocolate bar, chopped).
• Optional Topping:
• Can also melt a 1½ tbsp of chocolate with a drop or two of orange extract for garnish (I also topped with a bit of extra orange zest)* both are optional.

Instructions

1. Preheat oven to 350 F, and line or grease a baking sheet.
2. Mix in large bowl: coconut flour, almond flour, cocoa powder, shredded coconut and set aside.
3. Mix in a separate bowl ; eggs, almond or coconut milk, sweetener of choice ( maple syrup or low carb one, etc.), melted butter or melted coconut oil, orange zest, and orange extract.
4. Add pre -mixed baking soda + apple cider vinegar mixture to egg / almond milk mixture and stir in well.
5. Add liquid egg mixture to coconut flour mixture and stir in thoroughly.
6. Add chocolate chips,( or chopped low carb chocolate bar) and mix in well.
7. Put bowl of cookie dough in freezer for 10 minutes ( this keeps it from spreading as it bakes) I like to go and wash dishes until the dough is cold.
8. Spoon onto prepared baking sheet and bake for 13 to 16 minutes or until some what firm.
9. Let cool completely, then garnish with optional melted chocolate and orange zest.

Recipe Credit: http://www.beautyandthefoodie.com

Fats are not the enemy!

Fats Are Not the Enemy

Lean Lingo

Insulin is a hormone secreted by the pancreas gland. It regulates the level of sugar (glucose) in the blood and one of the hormones that causes the body to store fat. Dietary fats are fats you eat. Body fat refers to the fat your body stores in the adipose tissues of your body. Your body can produce body fat from dietary fats, carbohydrates, or proteins.

Dietary fat is an important component of a healthy diet. By eating the right fats in the right proportions, you can enjoy watching your body fat melt away.

Before we get into some of the nitty-gritty details about dietary fat, let's list some of the known benefits of fat:

• Fat is required to manufacture hormones. Without fat, your hormones get out of whack. This includes your thyroid and the regulation of women's hormonal cycles, including menopause and conception. Men require optimum hormonal activity for high-energy sex and good muscle mass.
• Fats are required for the proper communication of the neurotransmitters in the brain.
• Fat is necessary for many metabolic processes such as red blood cell formation and insulin functions.
• Fat lubricates your joints, maintains healthy skin, and aids in the digestion process.

Be sure to eat about 20 to 30 percent of your daily food intake as fat.

Aside from this list of benefits, fats also help satisfy your hunger because they take longer to empty from the stomach than other foods. And, let's not forget that fats carry the flavor of food and feel satisfying in the mouth.

Types of Fats

Fats are the most highly concentrated form of fuel. They contain more calories per ounce than either proteins or carbs. Fats come in three basic forms: saturated, polyunsaturated, and monounsaturated. Plus, today there's a fourth type of artificial fat present in food called trans fats. It can contribute to heart disease, so avoid eating trans fats.

Saturated Fats

Saturated fats come mostly from animal products, including milk and milk products, and from several vegetables:

Butter	Milk
Cheese	Beef
Lamb	Veal
Pork	Poultry
Lard	Vegetable shortening
Cocoa butter	Palm oil
Coconut oil	Kernel oil

Limit your intake of saturated fat to no more than 10 percent of your food intake daily. So, yes, enjoy your beef and butter, but in moderation.

Polyunsaturated Fats

Polyunsaturated fats are found in seeds, seed oils, and vegetable oils, as well as in cold-water fish. The following are common sources of polyunsaturated fats:

Corn oil	Safflower oil
Sunflower oil	Soybean oil
Flaxseed oil	Salmon
Mackerel	Herring
Cod	Sardines
Albacore tuna	Black currants
Flaxseeds	Sunflower seeds
Corn	Evening primrose

Monounsaturated Fats

Monounsaturated fats are found in certain vegetable oils and nut oils, which are best when unprocessed. The following are common sources of monounsaturated fats:

Olive oil	Sesame Seeds
Canola oil	Sesame seed oil
Peanuts	Almonds
Peanut oil	Almond oil
Avocados

Trans Fats

Trans fats are man-made fats created by transforming unsaturated fats into saturated fats through heat and hydrogenation (adding hydrogen atoms). They're also called “partially hydrogenated” oils. Once a favorite of the food industry, studies show that trans fats harm your health and can directly cause heart disease, as well as increased insulin production, decreased testosterone, lower metabolism, and raise bad cholesterol levels. The FDA now requires that food labels state the amount of trans fats per serving. It's best to avoid them.

Just as your body needs essential amino acids from protein for good health, so, too, does your body require essential fatty acids (EFAs). Your body can't synthesize these from other foods you eat. You must ingest them.

Lean Lingo

Your body needs essential fatty acids (EFAs) for important metabolic processes. EFAs are fats that cannot be synthesized by your body; they must be ingested.

EFAs are beneficial for hormone production. The brain needs EFAs to function properly, and they are critical for the transmission of nerve impulses. EFAs also aid you in many other ways. They help …

• Regulate the transport of oxygen and energy through your body.
• Form new cells, particularly in the nervous system.
• Increase your body's metabolic rate.
• Improve skin and hair.
• Help reduce high blood pressure.
• Help lower cholesterol and triglyceride levels.

As you can see, you need your EFAs. There are two kinds of essential fatty acids that are derived from fat sources containing the omega-3 and omega-6 fatty acids.