Thanks Kevin for keeping us updated!
Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more
Remember the MUFA’s? These are the infamous plant-based oils that are packed with nutrients to keep your skin looking beautiful and youthful. Remember that including them at every meal will help you lose that belly fat. A wonderful way to help incorporate them is to make nut butters. Buy unshelled nuts because they are fresher. If you buy shelled for convenience, choose the natural, salt-free type. Store them in an airtight container and keep them in a cool, dark place.
Nut butters are easy to make and they are better than store-bought types and are totally free of preservatives, salt, and sugar. Place shelled, roasted nuts in a food processor with a spoonful of olive oil. It’s that simple! Voila–you have a great spread–use them on gluten-free breads, in dessert making, to sauté veggies or anywhere you would use regular butter. Store these in the refrigerator and they will last for about a month! Don’t forget, you can always add a little flax-seed or vanilla for flavoring!
Ever wonder why that belly fat is the hardest to lose? It’s because we aren’t eating enough magical MUFA’S. Monounsaturated fatty acids are the perfect antidote to a fat belly! These plant-based fats are healthy because they are organic elements. They combine to form a flexible chain that flows through your arteries –because they are flexible, they don’t get stuck on the walls of the arteries and cause corruption. Saturated fats, on the other hand, are sticky and inflexible—-they gum up those arteries.
We can declog those pipes by adding more monounsaturated fats into our diet like oils, nuts, seeds, avocado, and dark chocolate. Go for adding a MUFA at every meal!
Here’s a great recipe from super foodie Kathy–AngelaMD’s wellness expert!
Belly Fat Fighting Black Bean Salsa
1 cup black beans –soaked overnight to prevent gas and cooked
(if you must, use canned beans but rinse and drain them well)
8 ounces fresh or frozen corn
1 large tomato diced
1/2 cup diced red onion
1/2 avocado diced
1/2 Tb red wine vinegar
2 Tb lime juice (fresh squeezed is best)
1 Tb olive oil
Mix together and enjoy those MUFA’s fighting off that waistline!
You’re SEXY and you know it!
Magic Mike–here we come with our MUFA’S
A big thanks to Green Bean Delivery this week for providing our family with the perfect combinations of fruits and veggies to give our family a jump-start each am this week. Emma slept in this am (much-needed rest for a very tired little 5 yo who played hard outside yesterday) and this fabulous forty-year old made PEA JUICE. Yep, you got it! Pea juice. I stole this little concoction from http://www.juicingadvice.com
1 bag of sugar snap peas
1 honeydew melon
Throw the sugar snap peas (pod and all) into the juicer. While that is juicing, chop the ginger (a little goes a long way) and cut the melon rind away and de seed the melon. Then throw that in and serve chilled with some ice and yippee! A healthy morning PEA!
Eat those veggies folks–but, if you can’t stand to eat them—Juice them!
So I hit the big 40 yesterday! I thought I would be depressed and sad. Instead, I was thrilled! With age comes experience, with experience comes wisdom, and with wisdom –confidence. My crazy office family welcomed me with quite a production! Then, I spent the evening with my beautiful family! I have to laugh at their choice of posters to harass me with! My poor friends and family are so sick of hearing me rant about eating healthy that they chose to really get me back! They even made me eat fried chicken and brownies! And yes, I felt kinda sick after. When you walk the health food path for a while–you don’t miss the bad stuff. Thanks to Kevin Deeth for the concept of the Cheat day because I can completely appreciate it now! And thank you to all my friends and family for continuing to support my dream! If you believe it–you can do it. No matter how crazy anyone thinks you are!
Obesity, diabities, and other weight related issues have become an epidemic in today’s society. Trans fats, artificial sweeteners, and sugar loaded foods are partly to blame. Laziness, time restraints, and abundant resources are also major contributors. But how about our ancestors and genetics? What if some of our genes and bodily make up were predisposed towards storing fat? One theory suggests this could be a contibuting factor to the obesity epidemic that has taken over the US.
Thrifty Gene Hypothesis
In 1962 geneticist James Neel proposed the thrifty gene hypothesis to partially explain the rise in diabetes in the world. The central premise of this theory is that through natural selection we evolved to be efficient at food storage and utilization. In Neel’s original hypothesis, he stated that ancient humans went through a cycle of feast and famine. The people who had bodies that were better at fuel storage or utilization were more likely to survive during the famine portion of the cycle. Thus over many generations, we developed genetically to be exceptionally efficient at the intake and utilization of fuel as these were beneficial adaptations throughout the majority of human life.
Relating To Obesity
This theory suggests that humans have genes which predispose them to obesity and fat storage. Essentially, our bodies have evolved as a product of our ancestors whose primary goal when they ate was to store food as fat. This ‘thrifty’ genotype would have been advantageous for hunter-gatherer populations, especially child-bearing women, because it would allow them to fatten more quickly during times of abundance. Fatter individuals carrying the thrifty genes would thus better survive times of food scarcity. However, in modern societies with a constant abundance of food, this genotype efficiently prepares individuals for a famine that never comes. The result is widespread chronic obesity and related health problems like diabetes.
Why Weren’t Our Ancestors Fat?
In the hunter-gatherer society, food was gotten largely through physical activity. Our ancient ancestors have been estimated to have hunt for food for 1-4 nonconsecutive days per week, while women gathered food 2-3 days per week. Needless to say, they were a little more active than the average American who spends anywhere from 10-12 hours a day seated.
‘Stone Age’ genes and ‘Space Age’ circumstances
A 2 minute drive in a car with leather/reclined/heated seats to the grocery store is not the same as several miles of hiking and scavenging to find food and resources. We have theses genes which have been inherited from our “stone age” ancestors in these “space age” circumstances where resources are over-abundant almost to fault, and everything is convenient and easy.
Opposition And Problems
As can be seen, the genetics of obesity and the thrifty gene hypothesis are a complicated subject. It is easy to accept or dismiss portions of the hypothesis based on select data, but when taken in full it is clear that we simply do not understand everything that goes into the relationship between genetics and obesity.
Regardless, the important thing to remember is that environment and activity levels play a very large role in obesity problems in America. Sure we all have different body types and some of us are more likely to put on weight, but the good news is that with proper dietary and exercise practices, you pretty much control your destiny.
Thanks for reading and I will be interested to here comments about this theory and post.
From South Bend,
I’m constantly asked, “What diet are you endorsing? Vegan, Vegetarian, Adkins, Southbeach, Paleo etc” I’m not actually endorsing any one diet per say. My philosophy includes eating more whole foods! It’s not actually any specific diet. As we know, the whole dieting paradigm is flawed. We have to make lifestyle changes in order to get healthy in the mind, body, and spirit realm. Although, all the different types of diet schemes have their benefits. I believe that we make choices every time we put something into our bodies, including food, drink, products and especially thoughts. When we think negatively, our minds allow us to make poor choices. The main take away point at this part of my nutrition learning curve is to cut out processed foods. Eat clean and pure. But also, think clean and pure. Eliminate toxic people and emotions from your life. To quote Wiz Khalifa “If you believe you can do it, then you can do it. I don’t follow no cliché, I live to be that way. I don’t try to be different, I try to be me and people think that’s different.” Denise Minger sums up a big difference between the Paleo diet and the Vegan/Vegetarian diet differences in this excerpt from the Real Food Summit this last week. It may help explain some differences of thought. Just more food for thought.
See her site at http://rawfoodsos.com
This last month has been filled with parties for the Henriksen clan! Celebrations over high school graduation, softball championships, and birthdays! Not that I am complaining about the wonderful accomplishments that we have to celebrate, but it does make it hard to stay healthy in mind, body and spirit. The stress of cleaning, planning, shopping and lack of sleep have driven us all to the edge. The menus can’t always include healthy food and scare away all of the partygoers. The idea of serving kale chips, veggie kabobs, and vegan desserts to Sidney’s 12yo softball cronies was absolutely horrifying to her! She said she would rather me try to sing “Call Me Maybe” than serve that disgusting food to her teammates. Therefore, in effort to provide less ammunition for her to tell her therapist years from now after I have royally screwed her up with poor parenting antics, I settled on hotdogs, chips, and cake. When we planned Emma’s 5th birthday shindig, I didn’t even try. Instead, my adorable husband stayed up until 3 am pretending he was the Cake Boss making her a fantastic Lego cake while Emma and I played Martha Steward making a Pinterest wreath. Sometimes, you throw in the towel–have a cheat day and then try to get back on track. After all, YOLO!
Who couldn’t enjoy celebrating the accomplishments of these fabulous kiddos!