CTC026 – Don’t have time? Stop the Excuses and Get your Sh*t Together!

CTC026 – Don’t have time? Stop the Excuses and Get your Sh*t Together!

Don’t have time? Stop the Excuses and Get your Sh*t Together!

Bonjour et bienvenue. See, you like that. I’m cultured! LOL I’m actually learning french so I thought I’d practice a little on you!! Yep, I’m learning French, this girl never stops. I always find it fun to learn something new, there’s so much out there in this world why not grab a piece of it.

Because you listen to my show Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

Are you someone who feels like there are never enough hours in the day, are you running around like a chicken with your head cut off. Today I’m going solo and I’m talking time management and how to get your shit together, how to reduce stress, get focused and organized.

In this episode I talk about

  • How to fully commit in the moment
  • How to stay focused on the task at hand
  • Why you should stop multitasking
  • How to get organized and plan
  • Why it’s important to look at the people you hang out with

Resources & Links Mentioned

Episode 2 – The Art of Letting Go

Pomodoro Technique

Week Planning and Goals (spreadsheet template)

Asana

Todoist

Evernote

Rescue Time

Listen to Episode 26


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

CTC025 – Is Food Your Best Friend or Enemy with Marc David

CTC025 – Is Food Your Best Friend or Enemy with Marc David

Is Food Your Best Friend or Enemy

with Marc David

It’s official. It’s here. Summer has arrived. Here are some random fun facts about summer.

  • In the summer heat, the iron in France’s Eiffel Tower expands, making the tower grow more than 6 inches.
  • Marc Antony named the month of July, in honor of Julius Caesar.
  • Studies show that men are more likely to cheat during the summer months.
  • Leprosy is more readily contracted during the summer. Each year about 150 Americans contract leprosy, the same skin-disease mentioned in the Bible. In the United States, the source of leprosy is usually armadillos. The disease is transmitted when people, particularly in the southern U.S., hunt, kill, and eat infected armadillo.
  • The most dangerous time to go to the hospital is during the summer, especially July. The most experienced medical residents graduate and leave hospitals in July, just as new physicians (or last year’s medical students) arrive. Death rates increase between 8%–24% in July.

These fun facts were taken directly from 50 Fun Facts about Summer.

Because you listen to my show Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

I want to share my free 7 day mini course to better digestion. This is a free video course I create that gives you very easy steps to help improve your digestion. Sign up today and you’ll get your first video immediately.

Do you look at food as your best friend or as your enemy? Sometimes we can eat all the right things but still we don’t feel any better about ourselves, why is that? My guest today is Marc David and he is going to get down and dirty on the psychology of eating.

In this episode we talk aboutMarc David

  • The mind and body being connected especially when it comes to food
  • What you eat is only half the story
  • The brain does not distinguish between a real or imaginary threat
  • Why it’s important to do a self inventory
  • Any dietary approach must have values to it that work for you

Resources & Links Mentioned

Institute for the Psychology of Eating

Marc David on Facebook

Marc David on Twitter

Nourishing Wisdom: A Mind-Body Approach to Nutrition and Well-Being* by Marc David

The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss* by Marc David

Tao Te Ching* by Lao Tzu

The Mahabharata*

* = affiliate link

Listen to Episode 25


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Almond Crusted Chicken Fingers

Almond Crusted Chicken Fingers

Almond Crusted Chicken Fingers

Here’s a healthier take on chicken fingers that is quick and easy to make and kids and adults alike will enjoy!

Ingredients

  • 2-3 chicken breasts cut into strips
  • 2 eggs, beaten
  • 1 cup of ground almonds
  • 1 tsp paprika (optional)
  • 1 tsp salt

Directions

Step 1 – Pre-heat oven to 375˚F.

Step 2 – In a bowl combine ground almonds, paprika and salt and mix well.

Step 3 – Coat chicken strips in egg.

Step 4 – Dip egg covered chicken in almond mixture

Step 5 – Cover baking sheet with parchment paper or coconut oil and lay chicken on baking sheet.

Step 6 – Cook chicken for 20-30 minutes or until done.

Step 7 – Enjoy!

 

Eat Healthy and Save Money

Eat Healthy and Save Money

Eat Healthy and Save Money

Guest post by Jamie Logie

If you’re on Tanya’s website you are probably becoming more aware of the things you want to include and eliminate from your diet. The next step is where are the best places to get those items and save some money while you’re doing it?

Money saving tips are always appreciated, especially if you’re like me and need every last cent to keep expanding your Golden Girls commemorative
plate collection..

The first tip is being aware of how grocery stores are designed to make you spend more money. Pretty much every store you’ve ever gone in has the same layout and you might have wondered why that is. Learning how to navigate them more effectively is the first step to saving money.

Remember the movie Labyrinth with David Bowie and a young Jennifer Connelly? These stores have the same idea to try to have you never leave, but the stores have less of the “bog of eternal stench”.

When you walk in the first thing you are greeted by is usually flowers, a bakery and colorful produce. This is called the decompression zone and is meant to make you feel calm and not in a rush. Remember in retail the longer you stay in a store the more money you will spend.

If you look at the layout you basically have a giant ring that goes around a store and that is where all the real whole foods will be, these are the things you want to focus your diet around. The problem is when you follow the ring it brings you around to the center aisles. At the end of each aisle are what they call “end caps” and this is where you see promotional and sale items. This encourages you to go down the aisle and be exposed to hundreds of products. When you come out the other end you are face to face with the checkout registers. If you are not ready to pay you generally go up the next aisle and are basically put into this funnel system that makes you weave through the entire store. (Have you ever gone into a grocery store, not bought anything and tried to get out? It’s almost impossible, like Kim Kardashian trying to solve a rubix cube)

So the best way to navigate these stores properly is to have a plan.

Firstly, go in with a shopping list. The average person spends 15 minutes in a store before buying something and that leads to overspending. Knowing
what you want gets you in and out quicker. Also try to shop on a Tuesday, that’s generally the slowest day in a grocery stores. More crowds = more time spent inside which leads to overspending and items you probably don’t need at all.

What are some money-saving tips while you’re in there? I’m glad you asked!

  1. Buy chicken breast with bone in. This can cut the price in half
  2. Save bones from chicken for making stock which you can use in soups
  3. If buying pork choose the pork shoulder over the loin. Cheaper and in my opinion is better tasting.
  4. When buying frozen fruit or veg go for the store brand generic type. More often than not this type of product comes from the same place as more expensive brand types. That cost difference comes from basically paying for something that is a brand that has packaging and advertisements. Frozen food is an often overlooked but can be an incredibly valuable and helpful product. You only use what you need and the rest doesn’t need to spoil and only tends to cost a few dollars per package. Since they are flash frozen the nutrient content is better preserved than a fresh item that might have sat on the shelves for a while and had a long travel time.
  5. A no brainer is that vegetables and fruit will not only be better for you but are cheaper than processed foods. The average price for a huge bunch of Kale is $1.99 where I live and has enough kale for about 3-5 salads or almost 8 green smoothies. I can’t point out enough that healthy foods are cheaper.
  6. Your best value for cuts of beef are going to be brisket, skirt steak, flank steak, chuck & blade, top rump. This is where a slow cooker can be your best friend. Slow cooking can take any type of cheaper cut and turn it into a fantastic, tender dish. You can add in things like broth that you made, vegetables, garlic etc set it for 6 hours or so and just leave it. It turns out to only costing you a few dollars a portion and makes incredibly good meals. If you’re in a grocery store look for the cheaper cuts or if at a market or butcher ask them for these cuts as well. The farmers and butchers will also know the best way to cook the various cuts of meat and what goes well with them so use them as a great resource!
  7. Quinoa– quinoa is not a grain but a seed and good organic varieties are becoming as cheap as rice. This ingredient can be stretched far in dishes as well as making salads.
  8. Bulk Stores– A lot of people tend to think of Bulk stores as places where you can buy mass amounts of jelly beans or gummy worms but they are a very overlooked resource. These stores can be of great assistance in saving money and storing up on some key items. They are great places to get things like raw nuts, seeds, wild rice, flax and chia, coconut and almond flours and a lot of great gluten-free products.
  9. For fresh veg that you buy keep them in either a plastic bag or brown bag and wrap the bag up while trying to squeeze all the air out. Doing this and keeping it in a vegetable crisper in your fridge will vastly extend the life of the Veg. Keeping as much air out as possible allows it to not break down, wilt or turn brown
  10. Grow your own herbs– If you’re like me you use a ton of herbs for things like salads to almost every dish I eat. Herbs contain important phytonutrients that help in fighting disease and providing us with antioxidants along with enhancing the flavor of our food. Packages of seeds can be bought for very little growing plants that cost pennies a piece.

The easiest herbs to grow also tend to be some of the best for you such as:

  • parsley
  • borage
  • basil
  • sage
  • thyme

O.K there’s a few shopping tips but you might be interested in how money saving starts at home. The average person is throwing out around 20 pounds of food per month and that ends up costing around $2000 a year.

Here’s a few food storage tips to make them last longer:

  • keeping salad wrapped in a towel can get you an extra week out of it
  • celery, broccoli and lettuce can be wrapped in tinfoil to greatly extend its life in the fridge
  • a little bit of butter on the side of cheese will help it from drying out
  • asparagus should be stored like flowers in some form of jar or vase with water in the bottom
  • keep mushrooms in a paper bag not plastic
  • if you do drink milk keep it in the cooler back of the fridge. Milk kept on the door is always the first thing exposed to warm air which can cause its freshness to be compromised
  • cheese on the other hand can be stored in the warmest part of the fridge like the door or vegetable drawer
  • potatoes stored with onions can spoil faster. Storing them with apples also helps prevent them from sprouting
  • mix one part vinegar and 10 parts water to swirl berries in to keep them from going moldy and soft. You won’t taste the vinegar but will extend the life of the berries
  • keep bananas away from other fruits. They emit ethylene gas which accelerates ripening
  • putting tomatoes in plastic bags causes them to spoil faster. They are best stored in a single layer at room temperature
  • ginger can be stored in the freezer to last indefinitely and is still able to be peeled and grated

So there you have it, hopefully you can take some of these tips and apply them to not only help your health but your wallet.

Or in my case my Hello Kitty coin purse..


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Listen to Jamie on The Cut the Crap and Keep it Real Podcast


Jamie LogieJamie Logie is a personal trainer and certified nutrition and wellness specialist who runs regainedwellness.com a website devoted to helping you take back your health. He also has his own podcast of the same name Regained Wellness that is very popular on iTunes.  

CTC024 – Heal Diabetes Naturally with Dr. Gabriel Cousens

CTC024 – Heal Diabetes Naturally with Dr. Gabriel Cousens

Heal Diabetes Naturally

with Dr. Gabriel Cousens

“Summer, summer, summer time”. That’s some DJ Jazzy Jeff and The Fresh Prince for you. I enjoy my 90 Hip Hop and R&B. Summer is just days away, the summer solstice is upon us and it feels great.  We are outside more, soaking up the sun, eating more fresh fruit and veggies, and being more active. I love summer. What’s your favourite season?

Because you listen to my show Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

I want to share my free 7 day mini course to better digestion. This is a free video course I create that gives you very easy steps to help improve your digestion. Sign up today and you’ll get your first video immediately.

The big question is can diabetes be healed and reversed naturally with food? My guest today is Dr. Gabriel Cousens says yes! This is not an episode to be missed.

In this episode we talk about

  • Dr. Gabriel CousensYou CAN heal diabetes with food
  • You have to love yourself enough to want to heal yourself
  • Benefits of a ‘live food’ diet
  • Why support is important when healing
  • Sodas can increase diabetes 300-500%
  • Which 3 fruits are ok for diabetics

Resources & Links Mentioned

Dr. Cousens’ Website

Tree of Life Foundation

Dr. Cousens on Facebook

Dr. Cousens on Twitter

There Is a Cure for Diabetes: The 21-Day+ Holistic Recovery Program* by Dr. Gabriel Cousens, M.D.

Simply Raw The Movie*

How to grow sprouts in a jar

* = affiliate link

Listen to Episode 24


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

See Raw Food as an Adventure

See Raw Food as an Adventure

See Raw Food as an Adventure

Guest post by Russell James, The Raw Chef

In the words of Norman Cook, “We’ve Come a Long Way, Baby”.

When I got into raw food over 10 years ago, the mantra was, “cooked food is poison”.

Only 100% raw would do.

If you’re just catching up with the burgeoning raw food scene, the idea behind it is that we only heat foods up to 115 degrees F (46 degrees C) to maintain the most fragile enzymes.  This also preserves the proteins, vitamins and minerals without denaturing them.

So you can imagine that there’s quite a steep learning curve when attempting to cut out all cooked food from your life, unless you live in a cave in Hawaii.

But still, it was put forward that 100% raw from the start is the only way.

And if you were a raw food teacher admitting that you also eat cooked food, it was akin to having a shady past that you had to confess to the masses.

But because we all felt part of something exciting – something everyone should know about, there was always talk of raw food going mainstream.

We couldn’t understand why everyone wasn’t eating this way.  It seemed like the answer to everything.

Now in 2015, it’s so great that you can get raw options in many big city veggie restaurants.  Kale chips are making their way in to health food shops, and raw chocolate is even starting to see it’s way on to the high street, as are more and more successful raw food restaurants.

For this to happen, the ‘rules’ needed to be relaxed.

It needed to be OK to want to eat raw food and not be a ‘raw foodist’.

Just in the same way non-veggies enjoy a vegetarian meal.

I have been 100% raw for periods of time in my life, and I probably will be again.

I’d even go so far to say that when you do eat 100% raw, you feel a like a superhero.  If anyone were in a place where they want to do that, I’d definitely support it.

But pragmatism is King.

Most people I meet on my travels just don’t find 100% of anything – in terms of eating – particularly enjoyable, or feasible.

Too much restriction is a serious fun-sucker.

So over the years, my own eating habits have changed to include as much raw food as I can in my diet.

Although, I have to say, my situation is a lot different to yours, as I’m around raw food a lot, with my classes, recipe developing for online courses and living in central London, where I can very easily get raw food.

So where does that leave us?

I believe it’s all about bringing more options in your life.  It’s about moving towards something that’s really good for you, rather than away from anything you might be trying to ‘give up’.

See raw food as an adventure.

It’s highly likely that you’ll discover a ton of foods – and a level of vibrancy and health – that you never knew existed.

You’ll also discover new ways to prepare everyday ingredients that will excite you.

Although there are books out there about going on a ‘raw food diet’ as a short-term thing, the real benefit comes when you make raw food accessible every day, as a lifestyle choice.

It might start with some spirulina in your smoothie and progress to several raw meals per week.

Or, as I talk about in my Weekday Raw course, it might mean you want to eat all raw during the week, up to dinner.

I’d say eating 50% to 80% raw is a really great place to be.

Because let’s remember, raw foods are whole, plant-based foods.  So all we’re really talking about here is eating more fruits, vegetables, nut and seeds in their most natural state.

My advice for getting started

Everyone is starting from a different place.

If you’re already a foodie, you’ll have a nice kitchen no doubt.  So I probably don’t need to tell you to get a really nice knife and chopping board.  But that’s definitely something everyone should have.

Whatever your resources, both financially and time, make your kitchen a nice place to be.

Make it a social place again if you can, too.

Too often in life we’re looking for shortcuts and ‘hacks’.  The problem is that when you shortcut the important stuff, you get shortcut results.

And I believe how you feed yourself and your family is worth as much time as anything you have on your todo list.

So start with breakfast.

Juices, even if it’s just a celery and cucumber juice to properly hydrate you in the morning, is a wonderful start.

Then you can get into the fancy stuff like raw granola and chia seed pudding.

When I first started out, a green smoothie of mango and spinach kept me going for a couple of hours.

Bring in these changes gradually, and start to build up your repertoire of recipes, finding and saving favourites in a binder or a folder on your computer.

I’ve always said that if you can find 5 recipes that you really love, know how to make and can shop for without needing a recipe, you’ll be in really good shape.

I pretty much lived of kale salad for much of those early days, it was definitely one of my 5.

Raw food is a really wonderful world to explore and dive into, to whatever level you want.

If you become an enthusiast, you might want to start investing in things like a dehydrator (think of this as your raw food oven that only goes up to 115 degrees F), which will open up even more possibilities for you.

I’m excited for you.  If you’re just starting out, this will become so much more than being about the food.  It always does.

Everyone who get into this sees wonderful changes in their life, in areas they hoped they would, but also areas they didn’t even think about.

Raw food changed my life 10 years ago.  I wonder where you’ll be in just a couple of years when you start bringing your food to life.


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Listen to Russell on the Cut the Crap and Keep it Real Podcast


Russell James The Raw Chef

Russell James also known as The Raw Chef has taught thousands of people world-wide about raw foods, through his blog, live classes and his homestudy DVD courses.

Russell’s mission is to show you that far from feeling restricted on a raw food diet, you have an abundance of options. Whether that’s being able to eat raw sandwiches all week or to put on a show-stopping dinner party for friends.

CTC023 – The Dorito Effect: Are we eating real food or flavours? with Mark Schatzker

CTC023 – The Dorito Effect: Are we eating real food or flavours? with Mark Schatzker

The Dorito Effect: Are we eating real food or flavours?

with Mark Schatzker

Hello and welcome! You know, I’m just blown away by the comments and emails I get from you. I’m so proud that you are taking action and making changes in your life that will have profound benefits not only in your physical health but mindset. It’s so great to hear your stories, what you are accomplishing. Please keep sharing with me. You can send me an email anytime to podcast@tanyafraser.ca and share your story with me. I was thinking of sharing some of these stories on the show to help inspire us to keep going on our journey.

Because you listen to my show Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

I want to share my free 7 day mini course to better digestion. This is a free video course I create that gives you very easy steps to help improve your digestion. Sign up today and you’ll get your first video immediately.

So, the question today is are we eating real food or are we eating flavours? My guest today is Mark Schatzker, he’s the author of The Dorito Effect who shares with us why our food has flavour, how these chemicals make us crave food and how they are effecting our health.

In this episode we talk aboutMark Schatzker

  • How much chemical flavourings are being added to our foods
  • Why does food have flavour
  • Are we eating food or flavours?
  • A myth about overeating
  • How these chemical flavourings are effecting our health

Resources & Links Mentioned

Mark’s Website

Mark on Facebook

Mark on Twitter

Steak: One Man’s Search for the World’s Tastiest Piece of Beef* by Mark Schatzker

The Dorito Effect: The Surprising New Truth About Food and Flavor* by Mark Schatzker

* = affiliate link

Listen to Episode 23


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.


5 Tips for Daily Gratitude

5 Tips for Daily Gratitude

5 Tips for Daily Gratitude

Guest post by Julie Boyer

What does a life built on a foundation of daily gratitude really look like? For me, it’s about being grateful for every single moment of the day; the good, the bad and the downright scary.  Just over two years ago, I wrote the book 30 Days of Gratitude. This book was a culmination of my experience with daily gratitude and how my habits helped to deal with the trauma of a miscarriage at 15 weeks gestation in January of 2013. Little did I know that my habits would once again be an integral part of my recovery from a second miscarriage this past December of 2014, when I unexpectedly developed a life-threatening bacterial infection that caused me to become septic. I was hospitalized and sedated for a week in order for my body to heal. And thankfully, I did.

When I was awakened, although I still had a long road to recovery, I found ways to be grateful every single day. My husband and young daughter have also found ways to be grateful in the face of a very scary experience. I now realize that my journey to living daily gratitude only really began after I wrote the book two years ago.  I have found that I am continuing to thrive after this life-changing experience and am even more driven to share my message of living daily gratitude around the globe. I truly believe that ‘if everyone were to wake up and simply say thank-you, our world would change overnight’. Here are my best tips on incorporating gratitude into your life, starting today.

5 Tips for Incorporating Daily Gratitude into Your Life

  1. Wake up and say Thank You! What are your first thoughts when you wake up in the morning? Grateful to be alive or dreading another day? Focus on one good thing (hey, I woke up!) and you’ll change the tone for your entire day.
  2. Write down three specific things you are grateful for today, before bed.  A gratitude journal is easy to do and easy not to do. But the benefits of actually doing it far outweigh the time it takes to write out three things. Start tonight. Find an old journal or even a notepad and a pen or pencil. Place it on your bedside table and take five minutes before you go to sleep to express your gratitude in writing.
  3. When faced with a challenge, stop and ask yourself, what am I grateful for right now? Gratitude grounds us in the present. It is the fastest way to reduce stress and calm ourselves down. By focusing what you have to be grateful for right now, it creates the clarity needed to deal with a challenging situation.
  4. Every time you pass a mirror, give thanks to your body for being miraculous. It is so easy to forget how truly amazing our bodies are. There are thousands of processes happening every single moment of the day, which we have no control over, but are essential to keep us alive. Isn’t that amazing?
  5. Use prayer or meditation to give thanks and to create your amazing life. Faith is an important part of living a grateful life. It’s not important who or what you have faith in, simply having an unshakable faith is. Meditation allows us to slow down, breathe and take a mental inventory of all that we have to be grateful for.

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Listen to Julie on The Cut the Crap and Keep it Real Podcast


Julie Boyer

Julie Boyer is passionate about Living Daily Gratitude and inspiring others to do the same. She offers inspiration through her blog at julieboyer.com and with daily gratitude messages sent directly to your inbox. Her book, 30 Days of Gratitude, was released in April 2013 and became an Amazon Bestseller shortly thereafter.

Instagram: instagram/juliecmboyer
Twitter: @jcmboyer
Facebook: facebook.com/juliecarolineboyer

CTC022 – Eating for Energy with Superfoods with Julie Morris

CTC022 – Eating for Energy with Superfoods with Julie Morris

Eating for Energy with Superfoods

with Julie Morris

Hello and welcome. Are you ready to cut the crap and keep it real? Yeah you are! It’s going to be a fun show today, but aren’t they always fun!  Can you believe we are half way through 2015 already. Because we are half way through the year, now is a good time to reflect on the first half of the year, are you continuing to work on your goals, dreams, wants? If so, what have you accomplished? If you have given up, well, now is the time to give yourself a kick in the arse and get back on track. Today is a new day, let go of what has happened in past and keep moving forward. I recommend listening to episode 2 where I talk about letting go and going after what you want.

Because you listen to my show Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

I want to share my free 7 day mini course to better digestion. This is a free video course I create that gives you very easy steps to help improve your digestion. Sign up today and you’ll get your first video immediately.

Superfoods, what are they, where can we find them and how healthy are they. Julie Morris joins me today and she is going to share all your wisdom on super foods and their benefits.

In this episode we talk aboutJulie Morris

  • What do superfoods have in common
  • Are ‘regular’ foods also superfoods
  • What are the top 5 superfoods you should be eating regularly
  • What are ‘why not’ foods
  • Should superfoods be eaten cooked or raw
  • Superfoods and weight-loss
  • Understand cravings

Resources & Links Mentioned

Julie’s Website

Julie on Facebook

Julie on Twitter

Julie on Instagram

Superfood Snacks: 100 Delicious, Energizing & Nutrient-Dense Recipes* by Julie Morris

Superfood Kitchen: Cooking with Nature’s Most Amazing Foods* by Julie Morris

Superfood Smoothies: 100 Delicious, Energizing & Nutrient-dense Recipes* by Julie Morris

Superfood Juices: 100 Delicious, Energizing & Nutrient-Dense Recipes* by Julie Morris

The pH Miracle: Balance Your Diet, Reclaim Your Health* by Shelley Redford Young and Robert O. Young

* = affiliate link

Listen to Episode 22


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.


 

Cooking with Oils

Cooking with Oils

Cooking with Oils

Fats and oils are very important to our diet…in moderation of course…and if it’s the right type of fat!

There are two essential fatty acids (EFAs) that we must consume in our food: linoleic acid (omega 6) and alpha-linolenic acid (omega 3).  EFAs are important  for growth, blood vessels and nerves, our brain, reduce inflammation, and skin to keep it youthful and supple.  In the typical North American diet it is much easier to get omega 6 than omega 3.  Most plant oils (canola, corn, peanut, safflower, sesame, sunflower) contain plenty of omega 6 fatty acids.  Rich sources of omega 3 fatty acids are found in flaxseeds and flax oil, chia seeds, pumpkins seeds, cold water fish such as salmon, halibut, cod, trout and mackerel.

All fats are best eaten in their raw form, but when we do we cook with them, it’s good to know how to cook with them safely.  There are 3 things that can turn oils rancid.  Heat, Air and Light.  When you do buy your oils always buy oils in a dark bottle, away from bright lights and kept in a cool place.

What happens to an oil when frying?

  • rapid oxidation and chemical changes
  • antioxidants are used up, which then produces free radicals
  • produce some trans- fatty acids!

Frying once with oils won’t kill you, but using unstable oils on a regular basis for years our cells accumulate altered and toxic products which then creates cell degeneration causing degenerative diseases.

When foods turn brown, they are burned, the nutrients in the browned material are now destroyed.

Note that frying and deep frying destroys all oils, but some oils are damaged less than others.

If you must fry, use oils that have the least amount of EFAs. Use sulphur-rich garlic and onions to reduce free radical damage.

Here are oils least damaged by high temperatures and oxygen (in this order) are:

  1. Medium Chain Triglycerides (MCTs) – come from tropical oils
  2. Butter
  3. Tropical fats i.e. coconut, palm!
  4. High Oleic Sunflower Oil (not regular sunflower)
  5. High Oleic Safflower Oil (not regular safflower)
  6. Peanut Oil
  7. Sesame Oil
  8. Olive Oil

The following oils should NOT be used for frying at all: 

  • Flax Oil
  • Hemp Seed Oil
  • Fish Oil
  • Canola Oil
  • Soybean Oil
  • Walnut