#high polyunsaturated fats

[rainbowaeons]

I will post my chickpeas recipe and tofu scrambled eggs

[she-is-ovarit]

You need to consume unsaturated fats or you'll feel slow, fatigued, and never want to do anything.

You have to learn the healthy fats and eat the healthy fats if you're committed to being vegetarian or vegan. Or you will be tired forever, and not the type of tired where you can push through it, but the type of tired where you feel like you have to stay in bed all day and your heart feels like it's being sucked through a straw.

Fatty acids are what lipids in our bodies are made mostly up of. Fatty acids are responsible for energy storage, brain development, blood clotting, and controlling inflammation. They are necessary for your body to be able to absorb vitamins such as vitamin A, D, E, and K. They are necessary for your body to produce sex hormones like testosterone and estrogen. Not having enough of these fats can cause muscle pain, night blindness, infertility, easy bruising, dry hair, hair loss, loose teeth, depression and anxiety, and dermatitis (presenting as dry and scaly rashes).

You need unsaturated fats such as monounsaturated and polyunsaturated fats. These are good fats. Saturated fats and trans fats are bad, these are what raise your risk of heart attacks and strokes. Diets high in saturated fats might also lead to chronic pain.

35% of your caloric intake should be fats. This can be added to the list on why the diet industry is so cruel. Manufacturers and organizations paired with the pornography and cosmetic industry pushing dieting and beauty norms on women and girls for decades impressed the seriously dangerous and false idea that consuming fats was bad. Denying healthy fats means denying healthy brain development, energy and motivation, better ability to heal from injuries, and preventing depression and anxiety.

Balsamic and olive oil together (and you can add some minced garlic if you like) tastes fantastic with warm bread and can be made in 12 minutes.

Cooking with the oils above instead of butter can also introduce fatty acids in your diet (might not be enough though, you need 1-2 tablespoons a day).

Sometimes if I'm in a hurry I just eat a plain avocado a day.

You can sprinkle chia seeds on yogurt. Add flax seed to smoothies.

Just eat 1/4th of pumpkin seeds too (which are also super high in magnesium). That's basically a handful a day, make it part of your morning routine.

Almonds, walnuts, and pecans are also high in good fats.

[violetsandshrikes]

Debunking Wellness Trends: Seed Oils

One aspect of the growing wellness trends on social media is the idea that seed oils are poisoning the population and need to be avoided to reach better health/heal health conditions/conserve fertility/etc. They’re being called “the hateful eight”, and there’s a lot of people doing the #seedoilfree lifestyle. Seed oils are being blamed for headaches, low immunity, disrupted attention and thinking, diabetes, and more.

(Seed oils include canola, corn, cottonseed, grapeseed, rice bran, safflower, soy and sunflower oil)

Toxicity Claims

Current scientific evidence does NOT support claims that seed oils are “toxic”.

Now, if you begin to cut out foods such as fried foods (like fries) or packaged snacks, you may feel better. A lot of people are attributing this feeling to removing seed oils, but these foods are usually high in refined carbohydrates, sodium and sugar which is why they’re associated with more negative health outcomes.

Another fear is that the “toxicity” comes from production byproducts. Heat and solvents like hexane are used to extract oil from seeds, which apparently introduces chemical additives and unstable molecules, which then can turn polyunsaturated fats into harmful trans fats. Realistically, hexane is a bigger threat to the environment and workers in case of inhalation – trace amounts in the oil are still being studied, but so far there’s no concerning data. They’re also heated for short periods, and actually have fewer trans fats than products like milk or butter.

Omega-6

Additionally, omega-6 (found in nuts and seeds, and a dominant polyunsaturated fat in seed oils) is also not “toxic”. In fact, it’s been scientifically linked to lower cholesterol, lower blood sugar and reduced heart disease risk. The argument against omega-6 is that it’s responsible for chronic inflammation – omega-6 linoleic acid is converted into arachidonic acid in the body, which is a component of inflammatory compounds. Only 0.2% of linoleic acid we eat turns into arachidonic acid, and not all the compounds cause inflammation – arachidonic acid is a complex molecule, and it also has some anti-inflammatory effects. Linoleic acid is also an essential fatty acid that our body can’t make itself, and we use it to produce cell membranes and for skin health.

Another claim is that our omega-3: omega-6 ratio is out of balance, and that this is because our ancestors ate a much more balanced ratio than we do today. We DO eat more omega-6 fats than omega-3, but the claim that we eat 20 to 50x more is misinformation – it’s closer to 10:1. Instead of cutting omega-6, the better solution is to try and introduce more omega-3 fats into your diet.

Realistically, a lot of the online discourse about seed oils is misunderstanding scientific reports + deliberate fear-mongering. If you do have concerns about something in your diet causing health issues, seek advice from a trained medical professional who can give you evidence-based ideas and solutions to help you!

(Some articles to start if you want to know more on this topic 1 2 3)

[lowcarbloves]

Keto Orange Chicken 🍗😋

Prep Time: 20minutes minutesCook Time: 30minutes minutesTotal Time: 50minutes minutes Servings: 4 Calories: 328

🙏 𝔽𝕠𝕝𝕝𝕠𝕨 𝕗𝕠𝕣 𝕞𝕠𝕣𝕖 🔃 𝕊𝕙𝕒𝕣𝕖 𝕨𝕚𝕥𝕙 𝕗𝕣𝕚𝕖𝕟𝕕𝕤 𝕒𝕟𝕕 𝕗𝕒𝕞𝕚𝕝𝕪 𝕞𝕖𝕞𝕓𝕖𝕣𝕤 𝕨𝕙𝕠 𝕟𝕖𝕖𝕕 𝕚𝕥.

Ingredients

▢1 ½ pounds boneless skinless chicken breast cut into bite sized pieces

▢1 ½ cups pork rind crumbs

▢2 large eggs

▢2 tablespoons heavy whipping cream

▢salt and pepper to taste

▢oil for frying

Sauce:

▢2 teaspoons minced garlic

▢1 teaspoon ginger paste

▢½ teaspoon sesame oil

▢3 tablespoons water

▢2 tablespoons soy sauce

▢⅓ cups brown sugar substitute

▢zest from one orange

▢2 tablespoons fresh orange juice

▢¼ cup white vinegar

Instructions

Cover the bottom of a large skillet with oil, and heat over medium high heat.

Combine eggs and heavy whipping cream in a small bowl.

Dip the chicken pieces into the egg mixture and then dredge in the pork rind crumbs.

Place the chicken into the heated oil, and season with salt and pepper to taste. Saute until browned and cooked through.

Remove the chicken and set aside.

In a bowl, combine the ingredients for the sauce.

Remove the excess oil from the skillet and reduce the heat to medium.

Pour in the sauce mixture and simmer until thickened.

Toss the chicken in the sauce, and allow to cool slightly before serving garnished with sesame seeds and chopped green onions.

Notes

Cut the chicken evenly. This will help it all cook at the same rate so you don't have some pieces burning while others are undercooked.

Make sure the chicken is fully cooked. The safe cooking temperature of chicken breasts is 165°F.

Easily thicken your sauce if it is too thin. Just simmer the sauce on low in order to thicken it.

Use your favorite garnish. Garnish the chicken with sesame seeds after you toss it in the orange sauce.

Use fresh squeezed orange juice. It will give your keto orange chicken the most incredible flavor.

Use coconut aminos. It's gluten free and perfect for those who have a soy sensitivity.

Nutrition

Calories: 328 | Carbohydrates: 2g | Protein: 47g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 211mg | Sodium: 1510mg | Potassium: 708mg | Fiber: 1g | Sugar: 1g | Vitamin A: 302IU | Vitamin C: 7mg | Calcium: 36mg | Iron: 1mg

Additional Info

Net Carbs: 1 g | % Carbs: 1.3 % | % Protein: 60.8 % | % Fat: 37.9 % |

[time4hemp]

What Is Hemp?

It’s A Trillion Dollar Cash Crop.

Hemp is a name given to a strain of the cannabis plant.

Hemp is a name given to cultivars of the cannabis plant (Cannabis sativa) that have been selected over many generations for fiber and seed production. Most hemp cultivars contain less than 1.5% THC, a narcotic compound that has the potential for abuse in high concentrations. Cannabis sativa cultivars selected and developed for their drug properties, referred to as marijuana, or dagga, can have a THC content of 3%-25%.  Hemp is a bast fiber, producing its fibers in the stalk similar to flax, kenaf, and sun hemp.

Multiple Uses

Hemp fiber and seed are used to produce a wide range of commodities including food and beverage products, fiberboard, insulation, paper, composites, textiles, carpets, animal bedding and feed, cosmetics, body-care products, soaps, paints, fuels, and medicines.

Hemp Seed Food and Beverage Products

Hemp seed contains about 25% protein, 30% carbohydrates, & 15% insoluble fiber. Hemp seed is reported to contain more easily digestible protein than soybeans. Hemp seed contains all 8 amino acids essential to human nutrition. Hemp seed is high in calcium, magnesium, phosphorus, potassium, carotene, sulfur, iron and zinc, as well as Vitamins A, E, C, B1, B2, B3, and B6.

Hemp seed imported into the United States or Canada must be steam sterilized at between 180 degrees F and 212 degrees F for 15 minutes to prevent sprouting. Many US facilities receive imported viable seed under customs bond, steam it, and release it to the consignee or customer with a Certificate of Sterilization.

Hemp food and beverage products include hemp oil and seed, flour, pasta, cheese, tofu, salad dressings, snacks, sweets, hemp protein powders, soft drinks, beer, and wine. Hemp beer can be made from the seed, flowers, sprouts, and seed cake that is a by-product of oil pressing. Hemp beer is produced and sold in Europe and the United States of America.

Hemp Oil

Hemp seed is 25% to 35% oil, and is one of the oils lowest in saturated fats (8%). Hemp seed oil is the richest source of polyunsaturated essential fatty acids (80%). Hemp seed oil is the only common edible seed oil containing Omega-6 Gamma-Linolenic Acid. Hemp seed oil is very fragile and not suitable for cooking.

Pressed hemp seed oil must be bottled immediately under oxygen-free conditions, and must be refrigerated in dark, airtight containers.

Fiberboard

Hemp fiberboard tested by Washington State University Wood Materials and Engineering Laboratory proved to be two and one half times stronger than wood MDF composites, and the hemp composite boards were three times more elastic.

Hemp herds can be used in existing mills without major changes in equipment. Russia, Poland and other Eastern European countries already manufacture composite boards from hemp and other plant materials.

Pulp and Paper

The major use of hemp fiber in Europe is in the production of specialty papers such as cigarette paper, archival paper, tea bags, and currency paper. The average bast fiber pulp and paper mill produces 5,000 tons of paper per year. Most mills process long bast fiber strands, which arrive as bales of cleaned ribbon from per-processing plants located near the cultivation areas.

Composites

Until the 1930’s, hemp-based cellophane, celluloid and other products were common, and Henry Ford used hemp to make car doors and fenders. Today hemp herds can be used to make new plastic and injection-molded products or blended into recycled plastic products. Hemp fibers are introduced into plastics to make them stiffer, stronger and more impact resistant. Hemp plastics can be designed that are hard, dense, and heat resistant, and which can be drilled, ground, milled, and planed.

Hemp plastic products currently made include chairs, boxes, percussion instruments, lampshades, bowls, cups, spectacles, jewelry, skateboards, and snowboards.

Hemp Animal Care

Hemp horse bedding and cat litter are produced and sold in Europe. After oil is extracted from the hemp seed, the remaining seed cake is about 25% protein and makes an excellent feed for chicken, cattle, and fish. Chickens fed hemp seed on a regular basis have been found to produce more eggs, without the added hormones used in most poultry plants.

Fuels

Hemp seed oil can be combined with 15% methanol to create a substitute for diesel fuel which burns 70% cleaner than petroleum diesel. Hemp stalks are rich in fiber and cellulose, making them conducive for conversion into ethanol and methanol fuels that have a higher octane than gasoline and produce less carbon monoxide. These biomass fuels are also free from sulfur, and do not require the addition of lead and benzene used to boost octane and improve engine performance in fossil fuels. Ethanol holds condensation, eliminating oxidation and corrosion, and is reported to reduce carbon dioxide emissions by more than 30%.

Hemp has been studied in Ireland as a biomass fuel to generate electricity. Hemp has been reported to yield 1000 gallons of methanol per acre year. Hemp stalk can be converted to a charcoal-like fuel through a thermochemical process called pyrolysis. Henry Ford operated a biomass pyrolitic plant at Iron Mountain, Michigan in the mid-20th.

Paints and Varnishes and Binders

Until the 1930's, most paints were made from hemp seed oil and flax seed oil. Hemp oil makes a durable, long lasting paint that renders wood water-resistant. Hemp herds have the potential to make glues for composite construction products that are non-toxic and superior to binders currently used. With this technology, industry can produce composite products where all components are derived from hemp.

Markets for Hemp Pulp

Some paper manufacturers already have the equipment to process decorticated hemp fiber into paper. The leading European supplier of non-wood pulp, Celesa, currently produces about 10,000 tons per year of pulp from hemp. The use of hemp pulp in blends with recycled fiber of other non-wood fibers is growing. Tests by several European pulp and paper producers suggest that hemp pulp may replace cotton cost effectively in several specialty paper applications.

Potential Markets for Medical Application of Low-THC Hemp Cultivars

Many cannabis medicines have been produced using cannabis cultivars high in THC, and there has been medical research into cannabis that is low in THC and high in CBD.  CBD is a cannabinoid that does not have many of the psychoactive effects associated with THC.  CBD has been used to treat the following medical conditions: epilepsy, dystonic movement disorders, inflammatory disorders, pain, chronic insomnia, chorea, cerebral palsy, and Tourette's syndrome. According to a July 1998 report by the National Institute of Health, CBD may hold promise for preventing brain damage in strokes, Alzheimer’s disease, Parkinson’s disease and even heart attacks and has been found to prevent brain cell death in an experimental stroke model.

Please share this with your friends.

[mcatmemoranda]

I'm going to revamp a weight loss info sheet I made for pts with the following:

Keep a food journal. People who keep a food journal lose more weight than people who don't. Pay attention to the ingredients and nutrition labels on the food you eat. Avoid foods with added sugars, artificial sweeteners, high fructose corn syrup. Avoid sugary beverages (juice, soda).

Eat more whole foods and fewer processed foods. Whole foods don't have labels. Think about trying to eat mostly or only the foods that you could grow in a garden or catch yourself (vegetables, fruits; and if you eat meat, lean meats like turkey, chicken, and seafood). Avoid the middle aisles in the grocery store with processed foods (e.g., crackers, chips, snack foods).

Focus on macronutrients rather than counting calories.

Prioritize complete proteins. Aim for 1.5 g protein/kg daily. One kg = 2.2 lbs.

At 141 lbs, I'm basically 64 kg, so I need 96 g protein a day.

Can start with 30 g of protein per meal. Eat protein before eating other food groups of your meal.

Eat healthy fats: omega-3 fatty acids (found in fish like salmon and tuna). Omega-9 fatty acids (found in olives, avocados and their oils). Unprocessed omega-6 fatty acids (nuts, seeds, and their butters). Avoid processed seed and vegetable oils (canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, rice bran), which are high in polyunsaturated fatty acids (PUFAs). PUFAs can increase the inflammatory response in your body and affect insulin.

There are 3 main types of carbs: starch, sugar, and fiber. Starch and sugar will spike your blood sugar. Go for high fiber, low starch carbohydrate foods found in vegetables like broccoli, cauliflower, peppers, cucumbers, zucchini.

Eat low glycemic fruits like blackberries, strawberries, raspberries, blueberries, avocados, coconuts, olives.

Eat smaller portions of grains and legumes (brown rice, quinoa, beans, and lentils). Try to eat grains later in your meal to avoid blood sugar spikes. Prioritize healthy proteins, fat, and vegetables over grains. Eat meals in this order: protein, fat, carbs. This will help maintain normal blood sugar levels and avoid spikes.

You can take 1-2 tablespoons apple cider vinegar 30 minutes before your main meal of the day. This can lower the post-meal blood glucose levels. Caution: apple cider vinegar is very acidic and can negatively affect your teeth.

Families who eat meals together eat less than those who don't. Focus on the meal instead of watching TV. Chew your food more. Savor it. Pause to drink water. Bake, grill, and sauté instead of frying. If you don't have time for meal preparation, try easy steam in microwave vegetables (no sauces added) or pre-chopped vegetables you can buy at the grocery store. If you can afford it, try a meal prep program with healthy options that delivers to you.

Fast for a minimum of 12 hours a day (e.g., 7:00 p.m. to 7:00 a.m.). Give yourself 3 hours between bed time and your last meal. This allows your body time to process food rather than to store it as fat. Your body is less insulin sensitive at night so, aim to eat carbohydrates earlier in the day and fewer carbs at night. Your age, sex, menopausal status, time of your menstrual cycle, activity levels, etc. will affect how you should eat.

Reduce snacking/grazing and eat 2 to 3 meals a day. Try taking a (no sugar added) fiber supplement (with plenty of water) instead of eating a snack. This has been shown to reduce weight by 10 lbs in those taking a daily fiber supplement instead of eating snack food over the course of 3 months. Fiber helps you feel full and eat less. Drink plenty of water with fiber supplements.

Drink more water. Drink a cup of water before you eat. Pause in the middle of your meal to drink some water. Wait 20 minutes and see how you feel. It takes time for the satiety hormones to take effect. This may help decrease overeating if you give yourself more time between bites to realize whether you feel full. If you feel full, stop eating.

Avoid added sugars in beverages. Avoid artificial sweeteners (e.g., aspartame). Artificial sweeteners affect the gut and brain. Splenda is sweeter than normal sugar. It can reset the brain to crave sweeter and sweeter beverages than if you had just added real sugar to your coffee instead (but not too much sugar). Stevia is a healthier sugar substitute.

Change your lifestyle. Exercising for weight loss requires activities that increase your heart rate and keep it up for the duration of your activity. So walking the dog is good, but it is not the same as you going for an independent power walk with the goal of maintaining 80% of your expected maximal heart rate for 30 minutes straight. Weight bearing exercises force your muscles to pull on the bones and will help burn fat and strengthen bones. Women should do weight bearing exercises as well. Weight training increases your metabolic rate and will help you burn fat.

Find ways to build exercise into your day. Wake up 1 hour early to exercise before getting ready for work. If you have an hour-long lunch break, take 30 minutes of it to power walk outside. Spend 10 minutes walking up and down the stairs three times a day--that's 30 minutes if exercise right there! Keep a pair of 3-lb dumbbells at your desk and do a 10-minute dumbbell routine during down time. Get a standing desk and stand more than you sit. Get a treadmill with a desk so you can walk while you use your laptop. Stay for an hour after work to walk around the building and you can avoid rush hour traffic and get your steps in. Walk fast like you're running late for a meeting. Keep a treadmill in view of the TV so you can walk while you watch a 2-hour movie. Forty minutes after you eat dinner, power walk or ride a bike for half an hour. Even if you feel like you're not seeing the results of your efforts--do not stop! Make exercise a daily habit for health and wellness regardless of your weight or body shape! If you can afford it, get a Planet Fitness membership (it's only $10 a month; they have fitness trainers who can help you learn how to exercise). Try your local YMCA.

Choose foods you can eat and exercises that you can do for the rest of your life. These lifestyle modifications will help you maintain your weight loss.

Sleep is also very important. Don't stay up too late. Go to bed at the same time every day. Avoid looking at screens for 2 hours before bed time. Aim for at least 7 hours of sleep a night. Even with a good diet and exercise regimen, it can be hard to lose weight and maintain weight loss if you do not get adequate sleep.

Helpful resources:

MyFitnessPal app

Intuitive Eating by Evelyn Tribole (intuitiveeating.org)

MyPlate.gov

DASH Diet and Mediterranean Diet (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet)

Inspiration:

[healthy444]

What foods are good for your health?

A balanced diet rich in whole foods is generally considered good for your health. Here are some examples of foods that are often recommended:

Fruits and vegetables: These provide essential vitamins, minerals, fiber, and antioxidants. Aim for a variety of colors to get a wide range of nutrients.

Whole grains: Foods like brown rice, quinoa, oats, and whole wheat provide fiber, vitamins, and minerals.

Lean proteins: Incorporate sources like chicken, turkey, fish, tofu, beans, lentils, and nuts for essential amino acids.

Healthy fats: Foods like avocados, olive oil, nuts, and seeds contain monounsaturated and polyunsaturated fats, which are beneficial for heart health.

Dairy or dairy alternatives: Choose low-fat or non-fat options for milk, yogurt, and cheese, or opt for fortified plant-based alternatives like almond milk or soy yogurt.

Water: Staying hydrated is crucial for overall health. Drink plenty of water throughout the day.

Herbs and spices: Many herbs and spices not only add flavor to your meals but also provide health benefits due to their antioxidant and anti-inflammatory properties.

Limit processed foods: Processed foods often contain high amounts of added sugars, unhealthy fats, and sodium. Opt for whole, minimally processed foods whenever possible.

Portion control: Be mindful of portion sizes to avoid overeating, even with healthy foods. Using smaller plates, bowls, and utensils can help with portion control.

Reduce added sugars: Try to limit your intake of sugary beverages, desserts, and snacks. Choose naturally sweet foods like fruits instead.

Include probiotics: Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that support gut health.

Stay mindful of salt intake: Too much sodium can contribute to high blood pressure and other health issues. Choose low-sodium options and flavor foods with herbs, spices, and citrus instead of salt.

Prioritize nutrient-dense foods: Focus on foods that provide a high amount of nutrients relative to their calorie content, such as leafy greens, cruciferous vegetables, and berries.

Enjoy meals mindfully: Take time to savor and enjoy your meals, paying attention to hunger and fullness cues. Eating slowly and without distractions can help prevent overeating.

Customize your diet: Consider any specific dietary preferences, intolerances, or allergies you may have when planning your meals. There are many ways to adapt healthy eating patterns to suit individual needs.

Be consistent: Consistency is key to reaping the benefits of a healthy diet. Aim to make nutritious choices consistently over time rather than focusing on perfection.

Remember, balance and moderation are key. It’s also important to consider individual dietary needs and any specific health conditions when choosing foods for optimal health. Consulting with a healthcare provider or a registered dietitian can provide personalized recommendations.

[oh-dear-so-queer]

An unintended consequence of partial hydrogenation of the alkene groups in polyunsaturated oils is the isomerisation of a small proportion of the cis alkenes to trans alkenes. These are known as trans-fats and are of concern as they are believed to increase the risk of coronary heart disease. These trans-fats do occur naturally, although only to a small extent. Canola oil naturally has a relatively high level of trans-fats, but most other natural oils have very little trans-fat. Lamb and mutton also naturally contain moderate levels of trans-fats.

"Chemistry" 2e - Blackman, A., Bottle, S., Schmid, S., Mocerino, M., Wille, U.

[ptinuts]

Unveiling the Health Benefits of Cashew Nuts: A Nutritional Treasure Trove

Cashew nuts, commonly referred to as "Kaju" in various regions worldwide, are renowned not only for their delightful taste but also for the plethora of health benefits they offer. With their nutrient-rich composition and potential positive impact on health, cashews have solidified their status as a versatile dietary staple. In this comprehensive analysis, with guidance from PTI Nuts And Spices, we'll explore the multifaceted advantages of incorporating Cashew Nuts into your diet.

Nutritional Profile:

Cashew nuts boast an impressive array of nutrients, contributing significantly to overall well-being. Serving as an excellent source of healthy fats, including beneficial monounsaturated and polyunsaturated fats crucial for heart health, cashews are also packed with protein, dietary fiber, vitamins, and minerals, making them a wholesome choice for snacks or meal accompaniments.

Heart Health:

Among the multitude of benefits associated with cashew nuts, their positive impact on heart health is particularly noteworthy. The presence of monounsaturated and polyunsaturated fats in cashews has been linked to lower levels of LDL (bad) cholesterol and triglycerides, along with an increase in HDL (good) cholesterol. This favorable lipid profile helps reduce the risk of heart disease and promotes overall cardiovascular well-being.

Weight Management:

Despite their calorie density, Cashew Nuts can be beneficial for weight management when consumed judiciously. Their unique blend of protein, healthy fats, and dietary fiber promotes feelings of fullness and satiety, effectively curbing cravings and preventing overeating. By incorporating cashews into your diet, you can effectively regulate appetite and progress towards weight loss or maintenance goals.

Bone Health:

Cashews emerge as champions in promoting bone health, thanks to their abundance of essential minerals such as magnesium, phosphorus, and calcium. These minerals are instrumental in bone formation, density, and overall skeletal integrity. Regular consumption of cashew nuts may significantly contribute to improved bone density and reduced susceptibility to osteoporosis and fractures, especially as individuals age.

Antioxidant Benefits:

Cashew nuts exhibit remarkable antioxidant properties, characterized by vitamins E and K, as well as minerals like copper and zinc. Antioxidants play a crucial role in neutralizing harmful free radicals within the body, thereby reducing oxidative stress and cellular damage. By combating oxidative stress, cashews have the potential to mitigate the risk of chronic diseases such as cancer, diabetes, and heart disease.

Hair and Skin Health:

The abundance of vitamins and minerals in cashew nuts, particularly copper and zinc, plays pivotal roles in maintaining healthy hair and skin. Copper aids in melanin production, responsible for hair and skin coloration, while zinc supports collagen synthesis, wound healing, and skin integrity. Incorporating cashews into your diet can contribute to stronger, shinier hair and clearer, more radiant skin.

Blood Sugar Control:

Emerging research suggests that integrating cashew nuts into a balanced diet may offer benefits for blood sugar control, particularly in individuals with or at risk of type 2 diabetes. The combination of protein, healthy fats, and dietary fiber in cashews helps regulate sugar absorption into the bloodstream, preventing spikes in blood glucose levels. This may reduce the risk of insulin resistance and promote improved glycemic control over time.

Digestive Health:

Cashews are valuable allies in promoting digestive wellness, thanks to their high fiber content. Dietary fiber adds bulk to stool, softens it, and facilitates regular bowel movements, preventing constipation and supporting overall digestive health. By incorporating cashews into your diet, you can ensure adequate fiber intake and cultivate a healthy gut microbiome.

Potential Drawbacks and Considerations:

Despite their numerous health benefits, it's essential to consume cashew nuts in moderation due to their calorie density. Excessive intake may lead to weight gain and other adverse effects. Additionally, individuals allergic to cashews or other tree nuts should exercise caution and avoid consumption to prevent allergic reactions.

Incorporating Cashew Nuts Into Your Diet:

The culinary versatility of cashew nuts offers a plethora of delicious options for integration into a nutritious diet. Whether enjoyed raw or roasted as a convenient snack, added to salads, stir-fries, or grain bowls for extra flavor and texture, or blended into creamy sauces and dressings, cashew nuts enhance the culinary experience. Cashew butter, a delightful alternative to peanut butter, provides versatility as a spread or dip.

Conclusion:

In summary, cashew nuts emerge as nutritional powerhouses, offering a wealth of health benefits beyond their delicious taste. From supporting heart health and aiding in weight management to fortifying bones and enhancing hair and skin health, cashews contribute to overall well-being. By incorporating cashew nuts into your diet in moderation, you can enjoy their exquisite flavor while reaping the diverse rewards they offer. Let PTI Nuts And Spices guide you on the journey to optimal health through the inclusion of Cashew Nuts in your diet.

[homeremediestube]

Peanuts: A nutrient-rich and versatile snack with many health benefits

Peanuts are a type of legume that is native to South America. They are one of the most popular snack foods in the world, and for good reason. Peanuts are packed with nutrients and have been linked to a number of health benefits.

**Nutritional value of peanuts:**

Peanuts are a good source of:

* Protein: Peanuts are a good plant-based source of protein, making them a good choice for vegetarians and vegans. One ounce of peanuts contains approximately 6 grams of protein.

* Healthy fats: Peanuts contain mostly monounsaturated and polyunsaturated fats, which are good for heart health. Monounsaturated fats can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Polyunsaturated fats can also help to lower LDL cholesterol levels.

* Fiber: Peanuts are a good source of fiber, which can help to keep you feeling full and satisfied. Fiber can also help to improve digestion and regularity. One ounce of peanuts contains approximately 3 grams of fiber.

* Vitamins and minerals: Peanuts contain a variety of vitamins and minerals, including vitamin E, magnesium, potassium, and niacin. Vitamin E is an antioxidant that can help to protect cells from damage. Magnesium is important for muscle and nerve function. Potassium is important for blood pressure regulation. Niacin is important for energy metabolism and skin health.

**Health benefits of peanuts:**

Peanuts have been linked to a number of health benefits, including:

* Reduced risk of heart disease: The healthy fats and antioxidants in peanuts can help to lower cholesterol levels and improve blood vessel health. A study published in the journal *Circulation* found that people who ate peanuts or peanut butter at least five times per week had a 14% lower risk of death from heart disease than those who did not eat peanuts or peanut butter.

* Improved blood sugar control: Peanuts have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them a good snack option for people with diabetes or prediabetes. A study published in the journal *Diabetes Care* found that people with type 2 diabetes who ate peanuts or peanut butter as part of a healthy diet had lower blood sugar levels and less insulin resistance than those who did not eat peanuts or peanut butter.

* Weight management: Peanuts are high in protein and fiber, both of which can help you to feel full and satisfied. This can lead to reduced calorie intake and weight loss over time. A study published in the journal *Obesity* found that people who ate peanuts or peanut butter as part of a low-calorie diet lost more weight and body fat than those who did not eat peanuts or peanut butter.

* Cancer prevention: Some research suggests that peanuts may help to protect against certain types of cancer, such as colon cancer and breast cancer. A study published in the journal *Cancer Epidemiology, Biomarkers & Prevention* found that people who ate peanuts or peanut butter at least twice per week had a 27% lower risk of developing colon cancer than those who did not eat peanuts or peanut butter. A study published in the journal *Breast Cancer Research and Treatment* found that women who ate peanuts or peanut butter at least five times per week had a 22% lower risk of developing breast cancer than those who did not eat peanuts or peanut butter.

**How to incorporate peanuts into your diet:**

Peanuts can be eaten raw, roasted, or salted. They can also be used to make peanut butter, peanut oil, and other peanut products. Peanuts can be incorporated into a variety of dishes, including salads, soups, stews, and stir-fries.

Here are some tips for incorporating peanuts into your diet:

* Add a handful of peanuts to your breakfast cereal, oatmeal, or yogurt.

* Spread peanut butter on whole-wheat bread or crackers for a healthy snack or sandwich.

* Add peanuts to salads, soups, stews, and stir-fries.

* Snack on peanuts instead of unhealthy snacks like chips or candy.

* Make your own peanut butter at home using raw peanuts and a blender.

**Conclusion:**

Peanuts are a nutritious and versatile snack food with many health benefits. They are a good source of protein, healthy fats, fiber, and vitamins and minerals. Peanuts have been linked to a number of health benefits, including reduced risk of heart disease, improved blood sugar control, weight management, and cancer prevention. Peanuts can be easily incorporated into a variety of dishes, making them a healthy and convenient food choice for everyone.

[thetallowtavern]

Suggested Shopping: Meats, Fats, and Oils

After making that extensive post concerning heart disease and how dietary fatty acids play a significant role, I figured it was appropriate to make a post going into depth talking about different cooking fats and oils, and make a "shopping list" of fats and oils I suggest you use. If you haven't read my heart disease post, I recommend reading that before reading this one. Without context, this list will seem very backwards to most people in the health circle. One of the main focuses of this post (almost as an addition to the last one) is the importance of maintaining a healthy omega-3/-6 ratio.

Omega-3/-6 Fatty Acids

Omega -3/-6 fatty acids are two different kinds of polyunsaturated fatty acids, each with their own unique role. The role of omega-3 fatty acids is to maintain proper body function, and they are an important part of your cell membranes structure [1]. The role of omega-6 fatty acids is to play a key role in brain function, maintain bone health, and maintain the reproductive system [2]. Another role that each of these fatty acids have is that omega-3's have anti-inflammatory properties, and omega-6's have pro-inflammatory properties [2]. While omega-6's might sound bad, they have a reason to cause inflammation. Inflammation is actually key part of the healing process [3]. The issue for a lot of people is they have too much inflammation, giving people issues like arthritis, diabetes, and heart disease. As of now, people have higher amounts of omega-6 fatty acids than they did 100 years ago, but what could be causing it?

On my last post, I left a list of preferred fat sources at the bottom of the page. You might have noticed that the list of fats to avoid was mostly vegetable oils. This is due to their high amounts of omega-6 polyunsaturated fats, mainly a kind called linoleic acid. This one fat alone, no doubt in my mind, is the main reason that people's omega-3/-6 ratios are so uneven. The ideal ratio of omega-6 to omega-3 is 1:1, with 4:1 being somewhat acceptable. Today, an average American has a ratio of 20:1, and it has wreaked havoc on American health [4].

Aside from vegetable oils, there are other sources of linoleic acid. Seeds, nuts, and beans contain them, as well as most meats. Meats that contain a noteworthy amount of linoleic acid would be chicken, turkey, and pork. This mainly comes from their conventional diet, corn and soy. Traditionally, these animals didn't contain much linoleic acid, and high quality, pasture-raised pork, chicken, and turkey still contain lower levels of linoleic acid. [5] That said, while pasture-raised meats are still ideal, conventional meat doesn't contain enough linoleic acid to be problem causing (at least not nearly as much as vegetable oils).

Chicken, pork, and turkey might contain higher amounts of linoleic acid, but ruminant animals (cow, lamb, bison, and deer), contain much less linoleic acid (and polyunsaturated fat overall). Because of their complex digestive system, they are able to "process" the conventional animal diet much better than their monogastric counterparts. Ruminant meats are the meat of choice, as they are full of saturated fat, and contain very little linoleic acid. However, when consuming conventional meat of any kind, the omega fatty acid ratio will still be uneven.

While land meat still sways heavier on the side of omega-6, that's why its important to incorporate fish into your diet as well. Salmon generally has a minimum of a 1:1 ratio, and potentially going as high as 1:9. Try to get wild caught salmon, but if not, farm-raised is acceptable. However, know that farmers often add colors to the fish's feed to make the fish's meat more pink. This coloring is called "astaxanthin" and it usually comes from krill or shrimp shells, or it can be synthetically made from petroleum products. Ideally, you would want a natural source of astaxanthin, and scientists have been using micro algae to produce it as well recently, and it is becoming more popular [6]. Astaxanthin isn't dangerous in and of itself, and it is actually often taken as a supplement to boost your immune system [7]. Common dosages are between 4-12mg daily, and to get about 4mg of astaxanthin you would need to eat about a third of a pound of salmon (165 mg), which means you would have to eat about a pound of salmon to exceed recommended dosage (and who's eating a pound of salmon daily?). Another concern is the mercury content of the fish. Mercury levels are generally low in salmon (farm-raised or wild-caught), far below levels that would be of any concern (check bottom of post for an equation for safety levels of mercury based your bodyweight) [8]. Overall, eating salmon 2-3 times a week is great for most people.

Now that I've been able to explain some reasoning behind the list I am about to present, I will briefly explain what the list will look like. I will first rank meats. One thing I want to be clear is that protein content WILL NOT be a factor in this ranking. All of the meat options are good sources of protein, but they are not ordered in that way. Nutrient density plays a small part (mainly when entries are so close it would be better to eat one over the other for nutrient benefit), but it will be mostly based on fatty acid composition and mercury content. I will not be including plant-based protein sources in this list. Animal vs. plant-based proteins will be a discussion for another post. I will only be listing meat. Below each entry, I will add the saturated/monounsaturated/polyunsaturated fat ratio, below that will be the omega-6 to omega-3 ratio, and below that will be the linoleic acid percentage of their total fat, with the amount present in 100 grams (~1/4ths of a pound) of the meat. When listing fish, I will add average mercury content so you can use the equation at the bottom to make sure it would be appropriate for you. With that out of the way, let's get on with the list:

Meat Choices Ranked:

1. Venison

Saturated fat: 65%

Monounsaturated fat: 27%

Polyunsaturated fat: 8%

Omega-6 to Omega-3 ratio: 3:1

Linoleic acid: 3% (0.225 g)

2. Beef

Saturated fat: 45%

Monounsaturated fat: 51%

Polyunsaturated fat: 4%

Omega-6 to Omega-3 ratio: 7.65:1

Linoleic acid: 2% (0.42 g)

3. Salmon

Saturated fat: 29%

Monounsaturated fat: 35%

Polyunsaturated fat: 36%

Omega-6 to Omega-3 ratio: 1:1-9

Linoleic acid: 7% (0.9 g)

Mercury: 0.022 ppm

4. Oyster

Saturated fat: 38%

Monounsaturated fat: 20%

Polyunsaturated fat: 42%

Omega-6 to Omega-3 ratio: 1:2

Linoleic acid: 2% (0.041 g)

Mercury: 0.009 ppm

5. Shrimp

Saturated fat: 29%

Monounsaturated fat: 26%

Polyunsaturated fat: 45%

Omega-6 to Omega-3 ratio: 1:3

Linoleic acid: 6% (0.032 g)

Mercury: 0.009 ppm

6. Clams

Saturated fat: 37%

Monounsaturated fat: 25%

Polyunsaturated fat: 38%

Omega-6 to Omega-3 ratio: 1:2.5

Linoleic acid: 4% (0.042 g)

Mercury: 0.009 ppm

7. Tilapia

Saturated fat: 40%

Monounsaturated fat: 35%

Polyunsaturated fat: 25%

Omega-6 to Omega-3 ratio: 9:1

Linoleic acid: 9% (0.153 g)

Mercury: 0.013 ppm

8. Lamb

Saturated fat: 47%

Monounsaturated fat: 44%

Polyunsaturated fat: 9%

Omega-6 to Omega-3 ratio: 3:1

Linoleic acid: 6% (1.36 g)

9. Chicken

Saturated fat: 31%

Monounsaturated fat: 49%

Polyunsaturated fat: 20%

Omega-6 to Omega-3 ratio: 16:1

Linoleic acid: 18% (1.32 g)

10. Eggs* (100 grams is about 2 eggs)

Saturated fat: 37%

Monounsaturated fat: 42%

Polyunsaturated fat: 21%

Omega-6 to Omega-3 ratio: 19:1

Linoleic acid: 17% (1.46 g)

11. Pork

Saturated fat: 37%

Monounsaturated fat: 45%

Polyunsaturated fat: 9%

Omega-6 to Omega-3 ratio: 20:1

Linoleic acid: 8% (1.67 g)

12. Turkey

Saturated fat: 29%

Monounsaturated fat: 39%

Polyunsaturated fat: 28%

Omega-6 to Omega-3 ratio: 15:1

Linoleic acid: 25% (1.93 g)

13. Cod

Saturated fat: 29%

Monounsaturated fat: 21%

Polyunsaturated fat: 50%

Omega-6 to Omega-3 ratio: 1:5

Linoleic acid: 0.7% (0.67 g)

Mercury: 0.111 ppm

(Any meat past here should be consumed rarely, if at all.)

14. Duck

Saturated fat: 36%

Monounsaturated fat: 51%

Polyunsaturated fat: 13%

Omega-6 to Omega-3 ratio: 12:1

Linoleic acid: 12% (4.69 g)

15. Tuna

Saturated fat: 39%

Monounsaturated fat: 23%

Polyunsaturated fat: 38%

Omega-6 to Omega-3 ratio: 1:3-14

Linoleic acid: 2% (0.016 g)

Mercury: 0.386 ppm

Data sourced from USDA Food Data Central and FDA

*Pasture-Raised can still use corn and soy to supplement feed, raising polyunsaturated fat and linoleic acid, but are still the highest quality and optimal choice of eggs in stores

Fats and Oils

My last post explained how high amounts of polyunsaturated fatty acids (PUFAs) makes you more prone to lipid oxidation. That being said, choosing oils that aren't high in unstable fats is ideal, especially when cooking. Cooking oils high in PUFAs increases oxidation, while also producing more oxidants (the things that react with polyunsaturated fats and oxidize LDL) [9]. When cooking, use fats and oils that are high in saturated fats (SFAs), because these fats are resistant to oxidization. Monounsaturated fats (MUFAs) are acceptable as well, but do risk oxidization, but much less concerning than PUFAs. I would only recommend using a MUFA based oil when a SFA based fat or oil is not available.

Oils containing higher amounts of MUFAs shouldn't be used for cooking but rather things like salad dressings and sauces. Oils high in PUFAs shouldn't be used at all. I'm sure you notice that some of my best rated options like salmon were high in PUFAs, but that is because they contain less linoleic acid and other inflammatory omega-6's. PUFAs are needed in small amounts, but too much has caused too many health problems [10]. That is why, when you do consume PUFAs, you should choose the best options. Whenever buying an oil, always look for words like "extra virgin" or "cold pressed". These products are not heated and are usually not bleached like normal refined oils.

For the fats and oils list, it will follow the same rules as the first list, except the linoleic acid content will be based on a tablespoon (~14 g) rather than 100 grams. However, I won't be including the mercury content, because there will be no fish oils on this list because they aren't used in cooking.

Fats and Oils Ranked:

1. Ghee

Saturated fat: 65%

Monounsaturated fat: 31%

Polyunsaturated fat: 4%

Omega-6 to Omega-3 ratio: 2:1

Linoleic acid: 2% (0.308 g)

2. Tallow

Saturated fat: 54%

Monounsaturated fat: 44%

Polyunsaturated fat: 4%

Omega-6 to Omega-3 ratio: 1.4:1

Linoleic acid percentage: 3% (0.43 g)

3. Coconut Oil

Saturated fat: 91%

Monounsaturated fat: 7%

Polyunsaturated fat: 2%

Omega-6 to Omega-3 ratio: 5:1

Linoleic acid percentage: 2% (0.02 g)

4. Butter

Saturated fat: 68%

Monounsaturated fat: 28%

Polyunsaturated fat: 4%

Omega-6 to Omega-3 ratio: 2:1

Linoleic acid percentage: 2% (0.38 g)

(Any oil past here should only be used for salad dressings and sauces, not for heating.)

5. Olive Oil

Saturated fat: 16%

Monounsaturated fat: 74%

Polyunsaturated fat: 10%

Omega-6 to Omega-3 ratio: 8:1

Linoleic acid percentage: 9% (1.18 g)

6. Palm Oil (Sustainable)

Saturated fat: 52%

Monounsaturated fat: 37%

Polyunsaturated fat: 10%

Omega-6 to Omega-3 ratio: 46:1

Linoleic acid percentage: 9% (1.27 g)

6. Lard

Saturated fat: 41%

Monounsaturated fat: 47%

Polyunsaturated fat: 12%

Omega-6 to Omega-3 ratio: 20:1

Linoleic acid percentage: 11% (1.42 g)

7. Avocado Oil

Saturated fat: 12%

Monounsaturated fat: 74%

Polyunsaturated fat: 14%

Omega-6 to Omega-3 ratio: 13:1

Linoleic acid percentage: 13% (1.75 g)

(Any oil after this shouldn't be used period.)

8. Canola Oil

Saturated fat: 7%

Monounsaturated fat: 66%

Polyunsaturated fat: 27%

Omega-6 to Omega-3 ratio: 2:1

Linoleic acid percentage: 19% (2.49 g)

9. Peanut Oil

Saturated fat: 17%

Monounsaturated fat: 61%

Polyunsaturated fat: 22%

Omega-6 to Omega-3 ratio: 32:1

Linoleic acid percentage: 21% (2.74 g)

10. Sunflower Oil

Saturated fat: 10%

Monounsaturated fat: 68%

Polyunsaturated fat: 22%

Omega-6 to Omega-3 ratio: 40:1

Linoleic acid percentage: 22% (2.88 g)

11. Soybean Oil

Saturated fat: 16%

Monounsaturated fat: 23%

Polyunsaturated fat: 61%

Omega-6 to Omega-3 ratio: 8:1

Linoleic acid percentage: 54% (7.13 g)

12. Cottonseed Oil

Saturated fat: 27%

Monounsaturated fat: 19%

Polyunsaturated fat: 54%

Omega-6 to Omega-3 ratio: 54:1

Linoleic acid percentage: 54% (7.19 g)

13. Corn Oil

Saturated fat: 14%

Monounsaturated fat: 30%

Polyunsaturated fat: 56%

Omega-6 to Omega-3 ratio: 83:1

Linoleic acid percentage: 55% (7.26 g)

14. Grapeseed Oil

Saturated fat: 10%

Monounsaturated fat: 17%

Polyunsaturated fat: 73%

Omega-6 to Omega-3 ratio: 676:1

Linoleic acid percentage: 73% ( 9.744 g)

15. Safflower Oil

Saturated fat: 7%

Monounsaturated fat: 15%

Polyunsaturated fat: 78%

Omega-6 to Omega-3 ratio: 133:1

Linoleic acid percentage: 78% (10.44 g)

Conclusion

I have no doubt in my mind that diets high in polyunsaturated fat mainly coming from linoleic acid (but too much polyunsaturated fat in general) plays a big role in causing heart disease and a lot of other inflammatory conditions. Taking notice of what you are putting into your body is the great first step to developing a healthy lifestyle. Take the time to prioritize your health, and make the best decisions you can make. That said, you should know that I think it is a waste of time and stress to try to only eat the best options 24/7 and never have a cheat day. Don't think that you should only eat venison, beef, and salmon, and only cook it in ghee. Variety is important, and thankfully there are plenty of options to choose from. Avoid too much linoleic acid, while also avoiding being a stuck up diet Nazi. At the bottom here, I am going to put a realistic meat, fat, and oil shopping list, that you can go off of, and change as you please (within reason). Find balance and find a diet/meal plan that works for you and your health.

Realistic Shopping List:

Ground beef

A steak or two

Chicken thighs

Pork chops

Salmon filets

Shrimp

Butter

Olive Oil

[the-squeeze-inn]

Thank you for the recipe @crows-and-crowns 🖤

Ingredients

2 cups red lentils soaked, and drained*

½ cup whole psyllium husks (or 1 cup flaxseed meal)

2 tablespoons neutral flavored oil (optional)

½ cup water (use ¼ cup water for flaxseed meal)

¾ teaspoon salt or to taste

1 ¼ teaspoons baking soda

1 tablespoon apple cider vinegar

2 teaspoons sesame seeds for garnish (optional)

Instructions

Rinse the lentils: Transfer the red lentils to a medium bowl and add water to cover. Use your hands to rinse them thoroughly. Drain the lentils into a mesh sieve and discard of the cloudy water.

Soak the lentils: Rinse the bowl. Return the lentils back to the bowl and add water to cover by about 2 inches high. Soak them for at least 3 hours, but preferably overnight before draining. Discard of the water.

Preheat the oven to 360ºF.

Process: Transfer the lentils, psyllium husk, oil, water, salt, and baking soda to the canister of a food processor. Then pour the apple cider vinegar directly onto the baking soda. The bubbling reaction between these two ingredients is what allows for the dough to rise, so it is important to move quickly from this point on. Process the ingredients until just combined.

Remove the lentil dough from the canister and transfer it to a cutting board. Roll the dough into a ball and divide it into two roughly equal parts. Shape both parts in a log, and cut each log into 4 roughly equal parts for a total of 8 pieces. (Use a sharp knife or a bench scraper.)

Roll each piece into a ball and transfer them to a large nonstick baking sheet, leaving about 2 inches between each ball. Sprinkle sesame seeds onto each ball, if using.

Bake for about 20 minutes on the middle rack, or until golden brown on top. Set aside to cool for at least 10 minutes before slicing.

Notes

For 4 rolls: Simply half the quantities listed in the recipe. It works equally well.

To make vegan lentil bread with flaxseed meal, use 1 cup flaxseed meal and ¼ cup water. The dough will be sticky but don't panic. It works great. Bake at 360ºF for about 17 minutes, or until golden brown. Use golden flaxseed meal for a milder flavor.

*Soak rinsed lentils in water to cover by about 2 inches high for at least 3 hours, but preferably overnight. Drain and rinse.

Use psyllium husks, and not psyllium powder.

Make sure your baking soda is not expired or they will not rise well.

Storage: Store any remaining rolls in an airtight container for up to 2 days. Or freeze in a freezer-safe container for up to 3 months.

Nutrition

Calories: 282kcal | Carbohydrates: 33g | Protein: 15g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 180mg | Potassium: 594mg | Fiber: 19g | Sugar: 1g | Vitamin A: 18IU | Vitamin C: 2mg | Calcium: 77mg | Iron: 5mg

[shadowfromthestarlight]

I wondered why some of the same people who had turned against seed oils had turned against oat milk, urging people to drink raw dairy or almond milk instead. TIL that oat milk actually contains seed oils, typically canola oil, because without oils, it can't become frothy. Which is a bummer, because I like Chai lattes and find oat milk goes really well with the Chai flavor. But I found this brand that does not put canola oil in the oat milk. They do use sunflower oil, but it is cold-pressed and high oleic, so it is not toxic and is much higher in monounsaturated fats (healthy) and lower in polyunsaturated fats (unhealthy in the quantities we consume it in today) than other sunflower oil.

[themoonstoref]

Dry Fruits Benefits

Since ancient times, people have loved dry fruits as a pleasant and nourishing snack. They are also referred to as dried fruits or nuts. Dry fruits are loaded with vital nutrients, vitamins, and minerals and provide a wealth of health advantages that enhance general wellbeing. Here are some of the dry fruit benefits :

Nutrient Powerhouses: Dry fruits are rich in nutrients that are necessary for optimal health.They include vitamins B, vitamin E, vitamin C, and other vitamins that are necessary for good health. A rich of potassium, magnesium, and iron, which are useful for maintaining healthy body functions, also enrich in dry fruits. Snacking on dry fruits provides you with a convenient and delicious way to obtain these essential nutrients.

Heart-Healthy Goodness: Including dry fruits in your diet can contribute to a healthy heart. Some dry fruits, including almonds, walnuts, and pistachios, are heart-friendly because of their high content of monounsaturated and polyunsaturated fats. These fats improve blood circulation function, reduce blood pressure, and reduce levels of cholesterol. Regular consumption of dry fruits can be a natural way to promote a healthy heart.

Fiber-Rich Champions: Fiber is an important component of a balanced diet, aiding in digestion, promoting satiety, and maintaining healthy bowel movements. Prunes, figs, and apricots are just a few examples of dry fruits that are great providers of dietary fiber. Including them in your daily routine can help improve digestive health, prevent constipation, and support weight management goals.

Dry fruits are rich in chemicals that are essential for protecting the body from unusual stress and free radicals, making them antioxidant . These harmful substances can damage cells and contribute to various diseases. Rich in antioxidants that fight free radicals, dried berries, prunes, and raisins reduce the risk of chronic diseases and generally support cellular health.

Energy Boosters: Are you feeling drained or could use some extra energy? Dry fruits are a natural and nutritious solution. They have natural sugars, fibre, and healthy fats, which give off an energy release that is both rapid and persistent. A handful of almonds, cashews, or dates may provide a much-needed pick-me-up throughout the day instead of turning to processed or sugary snacks.

Rich in Vital Minerals: Vital minerals including potassium, magnesium, and iron are abundant in dry fruits. While magnesium is involved in many physiological functions, including neuron function and bone health, potassium is essential for preserving appropriate blood pressure levels. Iron is crucial for the production of red blood cells and preventing anemia. By including a variety of dry fruits in your diet, you can ensure your body receives these essential minerals.

Conclusion:

Dry fruits are nature’s gift, offering a treasure trove of health benefits. From their nutrient density to their heart-protective properties and fiber-rich goodness, incorporating dry fruits into your diet can be a simple yet effective way to boost your overall well-being. Whether enjoyed as a standalone snack, added to your favorite recipes, or paired with other foods, the advantages of dry fruits are undeniable. So, embrace the power of nature and indulge in the wholesome benefits of these incredible dried treasures.

[healthfitness7]

How do I lose weight in 3 steps?

How To Lose Weight In 3 Simple Steps

“Colorful salad bar with greens, broccoli, black olives, peppers and more” by Dan Gold on Unsplash

I’ve spent the past year losing 40 pounds and getting in shape, and some of you have asked, “How did you do it?”

You wanted to know specific details on what I did to lose the weight.

You wanted to know what I ate…

You wanted to know how and when I worked out…

Well, since you asked.

Here are the step-by-step directions to do everything that I did in 3 Simple Steps.

weight loss supplement  http://getbetabeat.org

1. Eat Real Food

“Cutting back on calories is not the answer to successful weight loss and successful health… you have to increase the quality of what you eat, not just reduce the quantity.”

Joel Fuhrman

The experts have told us that weight loss is 80% diet and 20% exercise.

But, it this actually true?

Let’s take a look at some facts…

To lose a pound of body weight you need to consume 3,500 fewer calories than you burn.

That part is simple math.

So, how much exercise do you need to do to burn 3,500?

“According to Holly Lofton, M.D., an assistant professor of medicine and director of the weight management program at New York University’s Langone Medical Center, you would need to run seven to 10 miles a day to lose a pound a week.”

I don’t know about you, but I can’t imagine myself running 7 to 10 miles a day.

There has to be an easier way…

Well, there is.

Eat better!

The key to your weight loss success is finding a way to eat better foods on a consistent basis.

This should not be a surprise to anyone.

Unfortunately, this was the hardest part for me because I love junk food.

I love pizza…

Chips…

Ice cream…

It might be the hardest part for you too.

But, to lose weight you will need to change your relationship with food

You will need to stop eating unhealthy processed foods to start healthy foods.

“A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.”

National Institute of Health

You need a healthy eating plan.

A healthy eating plan is not the same as a diet.

Diets don’t work.

You need a healthy eating plan.

A healthy eating plan doesn’t require calorie counting.

It doesn’t require restrictive meal planning.

And it doesn’t require any of the complicated crap that most diets require.

There are several healthy eating plans available today.

The key is to find the one that works the best for you.

“The Mediterranean diet is rich in fruits and vegetables while low in sodium. It is also enriched with olive oil, high in antioxidants as well as monounsaturated and polyunsaturated fats.”

David Perlmutter

One example is The Mediterranean Diet which was recently ranked as the #1 diet.

Whether you choose The Mediterranean Diet or something else doesn’t matter.

The key is to find something that works for you.

Consume more of these:

Vegetables

Fruits

Whole grains

Fat-free or low-fat dairy products

Lean meats

Poultry

Fish

Beans

Eggs

Nuts

Consume less of these:

Saturated and trans fats

Sodium

Added sugars

A healthy eating plan will help you lose weight and improve your long-term health.

“The easiest diet is, you know, eat vegetables, eat fresh food. Just a really sensible healthy diet like you read about all the time.”

Drew Carey

So, the first step to take if you want to lose weight and transform your health is to eat real food.

2. Move Your Body

“Any amount of activity that you can do today that you didn’t do yesterday, you’re probably going to start benefiting from it.”

Dr. Clay Marsh Ohio State University Wexner Medical Center

Your healthy eating plan will help you reach 80% of your weight loss goal.

But you need to get your body moving if you want to lose the rest.

I am not saying that you need to run 7–10 miles a day or spend hours on a treadmill.

You need to get outside and walk.

If you can’t walk outside because of the weather, go to the local mall and walk.

Walk every day.

Use your phone to track your steps and try to work up to 10,000 a day.

If you can’t do 10,000 steps that is ok.

The important thing is to move more today than you did yesterday.

Walking is something that most of us can all do.

Start walking today!

3. Start Resistance Training

“Strength training encourages lean muscle growth, strengthens bones and decreases body fat.”

Resistance training is important.

“Harvard researchers found men who lifted weights for 20 minutes a day had less stomach fat than those who spent the 20 minutes doing cardio.”

“As for women: This study found resistance training helps women reduce their risk of fat in the belly region.”

Dieting without resistance training will cause you to lose muscle.

This is the opposite of what you want.

Resistance training can mean different things to different people.

Some of you can achieve success doing bodyweight exercises at home.

Some of you will join a gym and use machines or free weights to build muscles.

Some of you will start a Crossfit program.

“The importance of lifting weights is it kind of makes me who I am.”

Rob Gronkowski

It doesn’t matter which one that you choose as long as you choose one and do it consistently.

I try to get to the gym at least 3 times a week and currently limit my workouts to 30 minutes.

I do a simple 30-minute circuit at Planet Fitness.

In just 30 minutes I work all my major muscle groups and I am done for the day.

Can you find 90 minutes a week to improve your health?

weight loss drops http://getbetabeat.org

[nutricafood]

Best Oil for Heart Health: A Guide to Indian Cooking Oils

In recent years, heart health has become a focal point for many seeking a balanced lifestyle. The food we eat plays a crucial role in determining our heart's well-being, and cooking oil is a significant contributor. Choosing the best oil for heart health is essential, especially when considering Indian cooking traditions and their unique flavors. Here, we delve into the best Indian cooking oil options to help you make informed decisions for a healthier heart.

Why Does Cooking Oil Matter for Heart Health?

Cooking oil, used daily in Indian kitchens, can significantly impact cardiovascular health. Some oils are high in saturated fats, which can raise cholesterol levels and increase the risk of heart disease. However, other oils contain healthy fats that support heart health by reducing bad cholesterol and increasing good cholesterol. Selecting the right oil isn’t just about flavor; it’s about choosing the best cooking oil for heart health that aligns with your lifestyle.

Understanding the Types of Fats in Cooking Oils

To make an informed choice, it’s essential to understand the different fats present in oils:

Saturated Fats: Typically solid at room temperature, found in oils like coconut oil, they can raise LDL (bad) cholesterol.

Unsaturated Fats: Found in oils like olive and mustard oil, these fats support good cholesterol.

Trans Fats: Often found in partially hydrogenated oils, trans fats are harmful and should be avoided as much as possible.

When aiming for the best oil for heart health, seek oils that are high in monounsaturated and polyunsaturated fats, which are known to lower bad cholesterol levels and support overall heart health.

Best Indian Cooking Oils for Heart Health

Let’s explore some heart-friendly oils commonly used in Indian cooking and why each could be considered the best cooking oil for heart health.

1. Olive Oil

While not traditionally Indian, olive oil is increasingly popular in India due to its rich content of monounsaturated fats and antioxidants. Extra virgin olive oil is considered the best oil for heart health as it reduces LDL cholesterol without affecting HDL cholesterol levels. Use olive oil in salads, dressings, and for light sautéing to maintain its nutrient profile.

2. Mustard Oil

A staple in Northern and Eastern India, mustard oil is packed with monounsaturated fats and omega-3 fatty acids, both beneficial for heart health. The oil also contains alpha-linolenic acid, which has been shown to reduce the risk of heart disease. Given its strong flavor, mustard oil is best for preparing curries, pickles, and dishes that require high-temperature cooking. For those looking to use traditional Indian oils while prioritizing heart health, mustard oil can be an excellent choice and might just be the best Indian cooking oil for those seeking authenticity and nutrition.

3. Canola Oil

Light in flavor and rich in heart-friendly omega-3 and omega-6 fatty acids, canola oil is widely available in India. It contains low saturated fat content, which helps to reduce bad cholesterol levels. Canola oil’s neutral taste makes it suitable for various Indian dishes, from curries to stir-fries, positioning it as a contender for the best oil for heart health.

4. Rice Bran Oil

Rice bran oil is popular in India for its high smoke point and mild flavor. It contains a unique component called oryzanol, known for its cholesterol-lowering effects. With a balanced profile of monounsaturated and polyunsaturated fats, rice bran oil supports cardiovascular health, making it one of the best Indian cooking oils. Its ability to handle high temperatures makes it ideal for frying and deep-frying, popular cooking techniques in Indian cuisine.

5. Coconut Oil

While coconut oil contains a higher level of saturated fats, recent studies suggest that it can raise HDL (good) cholesterol levels. However, its impact on LDL cholesterol means it should be used in moderation. Opt for virgin coconut oil, which contains natural antioxidants and is less processed. For occasional use in moderation, especially in South Indian dishes, coconut oil can still play a part in heart-friendly cooking.

Factors to Consider When Choosing the Best Indian Cooking Oil

When selecting the best oil for heart health, consider the following:

Smoke Point: Oils with higher smoke points are ideal for frying and high-temperature cooking, as they are less likely to oxidize and form harmful compounds.

Flavor: While some oils have strong flavors (like mustard or sesame), others are neutral (like canola), which may be preferable depending on the dish.

Fat Composition: Aim for oils high in unsaturated fats and low in trans fats and saturated fats.

Usage Frequency: Rotate oils to enjoy a variety of flavors and health benefits.

The Best Way to Use Cooking Oils for Heart Health

In addition to choosing the best Indian cooking oil, adopting healthy cooking methods is key to heart health. Here are some tips:

Use Oil Sparingly: Excessive use of even the best oil for heart health can increase calorie intake. Use oils wisely to maintain balance.

Avoid Reusing Oil: Reused oil can contain trans fats and other harmful compounds that may affect heart health.

Mix Oils: Combining different oils can provide a variety of fatty acids and antioxidants, offering diverse health benefits. For example, you could use olive oil for dressings and mustard oil for curries.

Incorporating Heart-Healthy Oils into a Balanced Diet

Incorporating heart-healthy oils into a diet rich in vegetables, whole grains, and lean proteins supports overall heart health. Oils should be a part of a balanced diet rather than the main ingredient, and moderation is essential.

Conclusion: Choosing the Best Cooking Oil for Heart Health

Choosing the best Indian cooking oil goes beyond tradition and taste; it's about making choices that benefit your heart. Olive oil, mustard oil, and rice bran oil each offer unique benefits, positioning them as the best cooking oils for heart health in the Indian context. Remember, no oil can singlehandedly protect your heart; a well-rounded, balanced diet and an active lifestyle are equally important.

So, when it comes to heart health, make informed decisions. By selecting the best oil for heart health and practicing mindful eating, you can enjoy traditional Indian flavors while prioritizing wellness.

Final Word

The search for the best oil for heart health is about balance. By incorporating a variety of oils and focusing on heart-friendly options like mustard oil and rice bran oil, you can enrich your meals with flavors and nutrition. Remember to use these oils in moderation and enjoy a diet that complements an active and heart-healthy lifestyle.