Eat Fat to Lose Weight!

For those people thinking that fats are something to eliminate from the diet, consider this…Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full so you eat less! Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels. Cholesterol is important in manufacturing chemicals and hormones in the body and especially the brain.

Somewhere along the way it was decided that eating fat was a bad thing. Why fat was singled out, I can only guess, is because it has more than double the calories as carbohydrate and protein (9 calories per gram vs. 4 calories for carbs and protein). It is true fat is more calorie dense, but it is also naturally occurring in smaller amounts in nature. For example, fruits are often larger and nuts and seeds smaller. So we still eat fats, just not as much.

There are fats we need and fats we should definitely avoid.

Here are the GOOD FATS THAT CAN HELP YOU LOSE WEIGHT…

Essential Fatty Acids (EFA) and Omega 3 Fatty acids – These fats are not manufactured by the body, so we need to include those in our diet. They are needed for basic functions in the brain, and eating them can actually help you lose weight.
Omega 3 Fatty acids come from plants and fish that eat plants. I like chia seeds the best, which is a complete protein and has many other health benefits. Omega 3 fats help your body create a hormone called Leptin, which is responsible for telling your body when to stop eating. It also helps the body covert fat to fuel. Omega 3 fats help you to feel full longer, balance the blood sugar, reduce inflammation in the body and help the hair, skin and nails stay strong and supple. Omega 6 and 9 Fatty acids are also good, but the 3’s are the ones we get the least of and need more than the rest!
Conjugated Linoleic Acid (CLA) – This potent nutrient is called conjugated linoleic acid, or CLA, and the best possible sources of CLA are grass-fed beef and raw (unpasteurized) dairy products that come from grass-fed cattle.

Medium Chain Triglycerides (MTC) – coconut oil, palm kernel oil (non hydrogenated)
These fats increase the metabolism, help the body use fat for energy instead of storage (body fat) and curb the appetite. Medium chain triglycerides are a form of fat that the body prefers to burn immediately, rather than store. Unrefined coconut oil is a very large source of MCTs, on average about 66% of it is MCT oil. This oil is great for cooking because it has a high smoking point, and can be used in all forms of baking and cooking where oil is needed. In addition to helping with weight loss, coconut oil has been used to prevent heart disease, cancer and diabetes as well as strengthen the immune system and improve skin and hair.

Some of the foods you might want to include over the holidays include those with Omega 3 Fatty Acids: Chia seeds, sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids. For the CLA sources include grass fed beef in your recipes as well as cheese plates made with raw cheese and maybe some raw milk or creamer in your coffee. The last one is easy, MTC is best in pure coconut oil. This you can get my just replacing any oil you normally bake with.
Learn more about healthy weight loss by taking the Six Week Slim Down!

Nicole Carter is a Holistic Health Educator with 15 years of teaching and public speaking experience in wellness.  To book her for a presentation or learn about online learning opportunities please visit www.mywellnessexperience.org

Amzaing Skin Made Simple

I am a sucker for skin care products. I love to browse the shelves at Sephora for the latest and greatest. I wonder about the promises they make and if that $150 wrinkle cream will do me any good. 

As tempting as those can be, I always fall back to what I love, my long time fav for keeping skin soft and smooth. And it seems to be working!! I get compliments all the time on how nice my skin looks. Better than many girls half my age ;)

So what's so magic about it??

Coconut oil is a medium chain fatty acid and protects bacteria in your skin as well as being super absorb able, prevents wrinkles and discoloration, and does not clog pores.

doTerra geranium oil- my favorite of all of the oils, is anti-inflammatory which also means it may prevent skin cancer by preventing a precursor (inflammation) and is antibacterial and antiseptic among other properties.

It's also helpful for skin conditions like eczema  and balances the skins sebum which keeps skin supple.

How to: put a dime size drop of oil ( it's solid under 75degrees) in your hand and add 2 drops of geranium oil. Mix in your hands and apply to face and neck 2x daily. Any leftover is good for the ends of your hair as a light conditioner.

As a side note both oils have medicinal properties but geranium uses are so many, it's uses go far beyond beauty!

Once you start using the oils, you will find so many more uses for them in your home, ith your family, pets, personal care and more. Have fun, its GOOD FOR YOU!

Nicole Carter is a Holistic Health Educator with 15 years of teaching and public speaking experience. To book her for a presentation or learn about online learning, visit www.mywellnessexperience.org

The Healing Magic of Tea!

Are you still drinking coffee for your morning (or afternoon) boost?? Coffee can be really tough on the stomach and is very acidic. Try trading one cup for tea each day. So many health benefits of tea!! Green tea is tho most researched, but all teas including Yerba maté and Rooibos are awesome for your health!

Tea is the number 1 consumed beverage in the world, next to water. It is consumed in every culture whether as tradition, as a medicine or as a necessity. Teas are also called “infusions” which simple mean a plant material soaked in water. Teas can be made from nearly any plant source. Below are the most common and their medicinal effects.

Teas From Around The World
Green, Black and White Teas all come from Camellia

Camellia sinensis Teas - All teas from this plant are analgesic, antibacterial, anti-carcinogenic, antioxidant, antiseptic, antiviral, astringent, cardio tonic, decongestant, diaphoretic, diuretic, expectorant, hypotensive, immune stimulant, nervine.

EGCG content found to be 20X stronger than Vitamin E in protecting brain lipids.

Catechins are antioxidants that fight and may even prevent cell damage.

Lowers disease rate for cancer
Prevents blood clots, strengthen vein walls.

Tea contains Xanthines that relax bronchial spasms, help with allergies and asthma.

Greens – (sencha, jasmine, matcha)

Helps reduce cholesterol and lower blood pressure.
Green tea has also been shown to help block the formation of plaques that are linked to Alzheimer's disease.

Green tea can help increase your metabolism and help you maintain the weight loss.

Protects your teeth! Prevents cavities by inhibiting the enzyme streptococcus mutans which is responsible for plaque formation. Tea a good source of NATURAL fluoride that strengthens tooth enamel.

Theanine – (amino acid) Decreases anxiety, aids sleep, promotes mental focus. Use 1 tsp. per cup of water. Cover tea to protect volatile oils from escaping. There’s medicine in there! Strain and add sweetener if you like. Tea has been shown to be most “active” when consumed within a few minutes of brewing time.

Black Tea - (Oolong, English Breakfast, Darjeeling) All black teas are fermented and have a higher content of tannins and can be harder on the stomach but still have the same health benefits.

Yerba Mate

Native to Paraguay, largely consumed in South America

Considered an immune stimulant, antibacterial, antioxidant, antispasmodic, aphrodisiac, thermogenic.

Used to decrease the appetite and stimulate mental functions.

Allergies, arthritis, colds, depression, fatigue, obesity, low blood pressure and stress.

Rooibos Tea (Red Tea)

Contains for 40 polyphenols that have antioxidant activity! Contains alpha-hydroxy acid, promotes healthy skin Caffeine free

Used as medicine for allergies, anemia, asthma, depression, cramps, headaches, stomach aches, skin problems and cancer prevention.

Pu-Erh

Herbal Teas – mint, chamomile, nettles..Any tea that is not from Camellia Senensis plant or yerba mate! Examples – chamomile, hibiscus, mint..

Usually have no caffeine content.

Contains small amounts of volatile oils that can be lost through steam evaporation (cover your tea when steeping)

Herbal teas are used for almost any ailment.
Great for kids if they are mild in flavor.
Organic is always great especially if it includes a berry. Use natural flavorings only!

Use for insomnia, digestion, viruses, allergies, to improve skin and hair, help with weight loss, detoxify the body, combat stress, strengthen the immune system and more!

How To Make Herbal Teas

All teas need to be covered while steeping to prevent precious volatile oils (medicinal) from evaporating!

For herbal tonic “brews” use 1⁄4 cup of herbs per quart of water. Cover with hot water and steep 30 minutes or overnight.

Strain and use natural sweetener if you like. 1 quart a day is a good amount for tonics.

Kombucha Tea is made from any of the above teas... along with a special mushroom called a Kombucha scoby.

Kombucha is a fermented tea that has live cultures or “probiotics” that are good for intestinal health, plus various acids and enzymes that aid in digestion and the detoxification of the liver!

Nicole Carter is a Holistic Health Educator with 15 years of teaching and public speaking experience. Book her for your next wellness event!

www.mywellnessexperience.org

Nicole Carter

The Wellness Experience

www.mywellnessexperience.org

949-395-8002

Essential Oils For Women

Essential Oils for Women
Nicole Carter – The Wellness Experience

 Women have so much to deal with in our bodies. We have crazy hormones, PMS, pregnancy, births, menopause and countless other things along with way.  Thankfully we have an arsenal of natural products now available to help us with everything we encounter. My favorite is using essential oils, because they are multi-faceted for women with many needs! They help us on a chemical level, on a mental level, on a cellular level, on a spiritual level. So many ways to use and enjoy oils!  It can be overwhelming, or it can be an extremely fun and empowering adventure! I hope for you it is the latter! To make it simple to start, here are 10 easy oils to start with. I promise you its totally addicting! To learn more about using essential oils TAKE THE ONLINE PROGRAM ESSENTIAL OILS FOR WELLNESS!
The following TOP 10 Women’s Oils offer something special that women often need. Each oil is unique in its benefits!

1. Clary Sage

• anti-depressant
• soothing properties
• beneficial during women’s menstrual cycles and mood swings, eases discomfort

You can add a few drops into an Epsom-salt bath or, if the oil is labeled safe for topical use, you can massage a few drops directly onto your abdomen to ease cramps and discomfort.

2. Lemon

• energizing and de-stressing properties
• wonderful for cleaning and cooking

I add a drop of lemon essential oil into a glass of cold water each day. It is so refreshing, and I believe it is the reason I have been able to stay so healthy the last few months.

3. Lavender

• reduces stress and calms nerves
• helps with sleeping problems
• aids with skin irritations

This is probably the most-used oil in our home. We diffuse it aromatically before bedtime, add it to our baths, and apply it to the soles of our feet before bed.

4. Geranium

• balances oil
• aids with skin irritation
• conditions skin

Add a drop to your facial or body moisturizer, and to your shampoo or conditioner to help balance oil production and moisturize your skin.

5. Basil

• soothes sore and tired muscles
• can be used in cooking
• helps memory function and focus
• soothes insect bites

Apply directly to an insect bite or sting, and if you are feeling sore from an extra hard workout, add a few drops into a massage oil and massage tired muscles.

6. Wild Orange

• invigorating, mood lifter

Add a few drops into your body scrub and feel refreshed and awake as you step out of the shower each day.

7. Oregano

• boosts immunity
• works like a natural antibiotic

You can diffuse oregano aromatically to purify the air, or add a drop into a teaspoon of honey to soothe a sore throat.

8. Melaleuca

• contributes to healthy skin and nails
• antibacterial

Add a few drops to your laundry detergent for its antibacterial benefits.

9. Frankincense

• mood lifter
• helps with skin injuries and irritation

Add a drop to your moisturizer if you have sensitive skin or diffuse it aromatically for a boost in mood.

10. Ginger

• aids digestion
• helps eliminate motion sickness, nausea
• alleviates joint discomfort

Apply a drop to the bottom of your feet after a meal to help aid digestion, or add a drop to a glass of water to tame nausea.

To learn more about using essential oils TAKE THE ONLINE PROGRAM ESSENTIAL OILS FOR WELLNESS!

Amazing Vitamin D!

For years we have been told the benefits of Vitamins C and E, but until recently Vitamin D has been largely ignored. Researches have found that this vital nutrient has many roles, far beyond bone health and that not getting enough of it can make you weak, sick and possibly put your life at risk!In fact, the risks associated with having to little Vitamin D in the body are compelling enough to push one to make an active daily effort to get it. With research still continuing, we already known that a lack of Vitamin D is linked to Type 1 diabetes, skeletal, joint and muscular deterioration and discomfort, as well as rheumatoid arthritis. If those don’t risks don’t send you on the hunt for D sources, perhaps the list of life threatening risks will. Getting enough vitamin D may reduce your risk of a variety of common cancers including breast, colon and prostate. Its also been shown to lower blood pressure and reduce the risk of heart attacks.
With cold and flu season at our doorstep, another good reason to pay attention to Vitamin D is to strengthen your immune system and provide yourself with some protection against season viruses.
Hopefully we have your attention now with the risks, so lets talk about how much to get and from where. Believe it or not, the best source of vitamin D is your own body. We have the ability to manufacture Vitamin D in our blood with the help of the suns ultraviolet B rays. This is the most potent form of Vitamin D, with no risk of adverse reaction or overdose and it’s free!
Vitamin D3, cholecalciferol, is the form you should be using if your looking for a dietary supplement. We suggest the oil base versions because Vitamin D is a fat-soluble vitamin. This also means that it is retained in the body, and it IS possible to get too much, unlike with water-soluble vitamins. When taking Vitamin D the recommended dosages vary but a common ground is about 5000 IU for adults daily. However, take into consideration how much sunlight you are getting each day. If you live in the northern states, you are likely to receive very little sunlight 5 months of the year, and may need more. A blood test done at your doctor’s office or lab can give more precise information on how much Vitamin D you need.

Six Week Slim Down promotes foods with Vitamin D such as salmon and eggs. Take this program online from anywhere!

Resources
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ http://cancer.gov/cancertopics/factsheet/prevention/vitamin-D http://www.vitamindcouncil.org/

Sustainable Eating

 

What Is Sustainable?

·      Food or resources able to be used without being completely used up or destroyed

·      involving methods that do not completely use up or destroy natural resources

·      able to last or continue for a long time

 

 

Problems we face

·      Water availability

·      Land space for farming

·      Increased Toxic Load from pesticides, fertilizers and animal wastes

Double Burden: The World Health Organization

There are now over a billion people in the world who go hungry and about the same number of people who are overweight. The WHO calls this "the double burden" and they are both linked through inequality.

"Cheap" food ignores health and the environment. 'Sustainable' food takes into account environmental, health and social concerns.  

Facts and Figures

1.     It takes 2500 gallons of water to produce 1 b of steak, and 25 to product 1lb of wheat. (John Robbins)

2.     It takes 1 gallon of water to produce 1 almond, and almost 5 to produce 1 walnut (John Robbins)

3.     Sustainable Table –

 

What we can DO to live more sustainable:

1.     Eat less meat – meat production requires large amounts of water and produces huge amounts of toxic waste

2.     Buy pasture raised meats and eggs – animals raised in pastures are able to eat naturally and have less disease than those in traditional agriculture conditions.

3.     Use less nuts – nuts require large amounts of water

4.     Buy locally grown – reduces the use of transportation costs

5.     Buy from small farms  (crop rotation and intercropping

 

 

CDC’s Suggestions that we choose food that

• Does not harm the environment
• Supports and preserves rural communities
• Is healthy and nutritious to eat
• Respects farm animals
• Provides farmers with a fair wage
• Is free of added toxins
• Is grown in the local community
• Does not harm the health of farm workers

 

 

Here are 5 Shopping tips to help you SHOP more sustainable!

1.     Buy Wild Caught fish, grass fed beef, pasture raised chicken and eggs.

2.     Buy organically grown produce

3.     Buy local foods including (raw) milks when available.

4.     Shop at your farmers market for as many items as possible.

5.     STOP buying foods produced in other countries.

Nicole Carter

The Wellness Experience

www.mywellnessexperience.org

949-395-8002

Why Calorie IN versus Calorie OUT is failing! Follow these 2 Tips for weight loss!

The word calorie is defined Calorie as:  the heat needed to raise the temperature of 1 kg of water from 0 to 1°C. In 1887 the word was used to describe food energy from a popular article published in Century magazine, at the time a mainstream publication.  This went on to be listed in the Farmers Bulletin 23 in 1894, which is where the idea of every food being attached to a measure called calories. To put this into perspective, during this time Heroic medicine was still a part of the health care system, which included bloodletting and numerous other now outlawed practices.

 

Today, it is required that every packaged food contains a label indicating the calories, fat, protein, sugar and other pieces of information about the food. While this is helpful to consumers to teach about food density, and give them an informed choice about food, its most valuable attribute is the ability for consumers to see the ingredients in the product.  Therein lies the most important factor for human health. Food quality, not quantity.

 

As we try to battle the obesity epidemic in the U.S. we continue to be defeated as the low fat, low-carb, calorie counting, and other useless strategies fail people.  It’s time to take a real look at food quality, and be more demanding with our government and manufacturers about what is in our food. Or better yet, bypass the manufacturers entirely and eliminate all processed foods from our diets completely.

 

But wait, how would we then know what is healthy and what is not if that whole food did not have a label on it????  It's really simple. We teach people the value of foods, not how to count calories.  For more on eating healthy Watch the Interview On Nutrition Here!

 

If calories were only thing that mattered to stay healthy we could be each given a budget of calories each day to maintain. If we go beyond the budget, we gain weight, and if we go below we loose weight. It is true that 3500 calories equals a pound, but then why are people not loosing fat on a 1200-calorie diet? We have to move more and eat less. However if you have even been on a calorie-restricted diet you know how hard it is to battle the appetite! Eating less is difficult when the foods you choose are of poor quality.

We must be able to eat more quantity, yet take in fewer calories if we want to feel full and loose weight.

 

Here are 2 very basic ways to focus on quality and stop counting calories and STILL loose weight.

1.     Every time you eat, at least ¾ of your plate should be low glycemic vegetables. This means non- starchy veggies. The rest of your plate should contain lean protein, and a bit of plant based fat (avocado, nuts, seeds, eggs)

2.     We eat when we are hungry, but never overfill ourselves. Stop eating when you feel satisfied, don't wait until your stuffed!

 

Get more help with weight loss and getting healthy visitwww.mywellnessexperience.org

 

Nicole Carter

The Wellness Experience

www.mywellnessexperience.org

949-395-8002