We all know that our abs are carved in the kitchen...so that being said the following article from the P90X Newsletter is worth of sharing. Enjoy the read...there were quite a few tidbits that I didn't know about prior to todays reading. Eat well, and exercise daily. :)
The Good, the Bad, and the Oily: 9 Cooking Oils and How They Perform in Your Kitchen and in Your Body
By Jeanine NataleThe notion of extracting oil from food has been around for thousands of years. Long before it even occurred to anyone that oil and vinegar are two great tastes that taste great together, people began pressing oil from fruit, seeds, legumes, and grains. What we've learned since then is that certain oils allow us to augment our diets in ways that are both healthy and delicious. The specific oils we're looking at in this article are olive, avocado, canola, sunflower, grapeseed, sesame, coconut (really!), peanut, and corn oils.
Each of these nine oils contains both mono- and polyunsaturated fats. In addition to helping lower cholesterol and possibly helping prevent medical conditions like heart disease, they contain beneficial ingredients like vitamin E and some omega-3 and -6 fatty acids. They also help other essential vitamins get to where they can do the most good for your body. Furthermore, both mono- and polyunsaturated fats have been shown to lower disease risk in general.1
Some of these oils are becoming increasingly more available in a variety of different forms. You've probably heard of virgin or extra-virgin olive oil, and if you like to frequent tiny gourmet-type boutiques that offer indulgences for your tastebuds, it's likely that you've seen the words "cold-pressed" on many a fancy label. This refers to oils that have been pressed very carefully at low temperatures to ensure the strongest taste and the highest nutritional content. Conversely, refined versions of these oils have been derived from second or third pressings, then usually processed at a higher temperature—these will have lighter, more neutral flavors, a slightly longer shelf life, and just generally a lot less good stuff.
Here are some ways to get the best use of whichever oil you choose. Don't forget, the cold-pressed and extra-virgin varieties will be more expensive and are offered in smaller bottles, as they have shorter shelf lives. Also, lower cooking temperatures ensure more retention of the very things that make these oils good for you when used wisely. You should always avoid the smoke point, or temperature at which all oils begin to burn. (When oils reach the smoke point, this means most if not all of the beneficial elements have been burned away.) Besides, it'll probably make whatever you're cooking taste terrible, not to mention how bad all that smoke is for your lungs.
As for serving sizes and/or RDAs of these oils, remember that they are all fat. Always use them sparingly—a tablespoon of any of these oils is approximately 100 to 120 calories, with about 14 grams of fat.
Presenting Our Natural Nine
Olive oil. High in oleic acid, olive oil has long been touted for its beneficial properties, with many studies showing that it can help lower bad cholesterol levels and even aid in the prevention of heart disease. Use extra-virgin or cold-pressed varieties for drizzling on salads, bruschetta, or even a cool, freshly tossed tomato and basil pasta—the distinctly dramatic taste of a fine-quality olive oil pairs well with, oh, just about everything. In a "proper" Italian restaurant, it's what you'll be treated to when you're first seated, served with fresh bread and sweet balsamic vinegar. The lighter, more refined varieties are good for stir-frying, sautéing, and baking.
- Grapeseed oil. This light, much thinner oil is high in linoleic acid—an antioxidant that helps promote healthy skin and aids in lowering bad cholesterol levels. Easily found in any health food store, grapeseed oil has been used in Middle Eastern cooking for centuries. If your local market has a decent international foods aisle, you should be able to find grapeseed oil there. Use grapeseed oil in just about anything you want, as it takes to being heated very well; stir-frying, sautéing, and searing are all quick, easy, and delicious with grapeseed oil. However, the delicate nutty flavor of the extra-virgin and cold-pressed varieties is exquisite for dipping, drizzling over cold salads like hummus or baba ganoush, or accenting all kinds of dressings
Avocado oil. Vitamin E is spoken here. Avocado oil tends to be a bit more expensive than the other oils on this list, as it's still somewhat of a newcomer to the food scene, and you can find it mostly in those specialty/gourmet stores we mentioned earlier. Extra-virgin avocado oil has a delicious fruity, nutty flavor, perfect for dipping, drizzling, and accenting all kinds of dishes. It also happens to have, hands-down, the highest smoke point, topping out at 520° for the most refined variety. Searing, stir-frying, sautéing, baking—a touch of this light, flavorful, versatile oil will definitely do you good.
- Sesame oil. High in antioxidants and vitamin E, sesame oil has been studied for its role in helping reduce high blood pressure and lower bad cholesterol levels.2 There are a wide variety of sesame oils made from toasted (dark brown oil) and untoasted (light yellow oil) seeds. All varieties take very well to high heat, which is great for searing, and (of course) excellent for stir-frying! However, it's got a very distinctive smell and flavor, so you should use it sparingly, almost as an accent flavor in any type of cooking or in uncooked dishes. Be warned: Most of the sesame oils used for stir-frying are actually soybean oil blends. Read the label carefully if you decide to explore this flavorful oil.
Coconut oil. Another vitamin E powerhouse, coconut oil might just be put to better use outside your body than in it. It's the ideal oil to use in making chocolate candy, since it's solid at room temperature, but melts in the mouth.3 That being said, it's also much higher in saturated fat than any of the others we've mentioned, something many experts feel your arteries might prefer to avoid. Like sesame oil, coconut oil does have a very distinctive taste and a relatively high smoke point, which makes it great for stir-frying, searing, sautéing, and baking. Do some research, then use it wisely!
- Peanut oil. A common item in any food store, peanut oil has long been used for everything from salad dressings to deep-frying. It's naturally high in the antioxidants that help keep your cells functioning properly, and some commonly available varieties are fortified with vitamin E. Peanut oil is generally more highly processed and has a light taste, although there are currently some finer-quality cold-pressed peanut oils on the market. One caveat: If you 're allergic to peanuts, it's best to avoid this oil.
Corn oil. Similar to peanut oil in taste and versatility, you can find corn oil pretty much anywhere, and it's a good option for those with peanut allergies. It's naturally high in omega-6 fatty acids, but there's some controversy surrounding corn oil due to the ongoing GMO (genetically modified organism) issue. There are a few specialty stores that offer a virgin corn oil made with non-GMO corn, but it's difficult to verify this claim, as regulations and quality controls vary rather widely both in the U.S. and abroad. That being said, you can use a fine-quality corn oil for anything from salad dressing to deep-frying.
- Sunflower oil. Vitamin E and good-for-you antioxidants are in abundance in sunflower oil. A lighter, thinner oil, sunflower oil has become increasingly popular, a choice motivated by the trend toward eliminating trans fat from use in restaurants and manufactured food products. The typical refined varieties are available anywhere, but there are also raw and cold-pressed sunflower oils available at health food stores and online.
Canola oil. Naturally rich in antioxidants, specifically oleic acid, canola oil is made from the rapeseed plant, which is found mainly in Canada. Hence the name "canola"—a take on "Canadian oil, low acid" that sounds smoother and has a better ring to it than "rapeseed." This light, versatile, nearly flavorless oil has gained increasing popularity over the last decade due to its health benefits, but also because of the controversy over GMOs. Because of all this publicity, there has been considerable transparency regarding the regulation of canola oil sources and products. While canola oil is highly processed (like your basic-variety peanut, corn, and sunflower oils), it does retain its high monounsaturated fat content. Just be sure you read the labels carefully, and always go for the finer-quality products.
References
- Harvard School of Public Health, "Fats and Nutrition," 2006.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-table/index.html - Daniel J. De Noon, WebMD.com, "Sesame Oil Benefits Blood Pressure," 2003.
http://www.webmd.com/hypertension-high-blood-pressure/news/20030428/sesame-oil-benefits-blood-pressure - AskDrSears.com, "All About Oils," 2006.
http://www.askdrsears.com/html/4/t043800.asp
I like to include a little of everything on my page, since it is all tied together - physically, mentally, & nutritionally. We take care of our body as whole to be our very best
So here are some skin care basics.
1.Eat a balanced diet - eat a wide variety of "colors" they have the most disease fighting capabilities and anitoxidants along with nuts
2. Drink 64 ounces of water a day -water keeps your skin hydrated (think of raisin vs grape)
3.Avoid too much sun and use sunscreen - we have heard this over and over but it's very important and even better is wear a hat to protect your skin and eyes.
4. Know your skin - and guys this goes for you too, knowing the specific needs of your skin will allow you to chose the right products for your skin type.
5. Dont smoke - here is yet another reason not to smoke, it leads to premature aging.
6. Avoid extreme heat or cold - not only with the weather but the temperature of the water you use.
7. Avoid too much caffeine and alcohol - both dehydrate the skin and cause premature aging
8. Avoid sugar - sugar damages the collagen and elastin proteins which keep our skin firm
9. Get enough sleep - get 7-8 hours a night, too little can increase stress hormone production which damages cells
10. Exercise - didnt think I would leave this one out did you? Exercise gets the blood pumping and provides oxygenation and therefore nutrients to all cells of the body.Dont stop at your face, remember the rest of your body as well.
One last thing - Skin cancer is the #5 cancer in males and #6 in females, check yourself every 3-4 months and see a doctor if you notice something unusual.
Have an amazing day!
-FitbyBurgan
Have you thought about how great it would be to include your family(spouse, kids, grandma, grandpa, mom, dad) in your pursuit to exercise more regularly? Family exercise will improve the health of your loved ones, make exercise more fun, and at the same time develop stronger connections between all of you. With a little creativity, you can find a way to make it work for everyone.
FITNESS TIP
Designate at least one evening per week as family fitness night. Each week, a different person designs the family workout that you will all do together. Whether it's swimming, rollerblading, walking, Frisbee golf, or a two-on-two basketball game--everyone gets to do something they enjoy, and your workout will never become dull.
If you're all new to fitness, start small and remember to choose activities that are appropriate for everyone's age and fitness level. As you progress, try to add more scheduled workouts to your week, or invite another family--your child's friend and their parents, your neighbors, even grandma and grandpa--to join you in the fun!
A great fitness tip, and a great way to enjoy family time together. Summer is coming, get a head start now, gotta get beach body ready! :)
So $10 of drinking water goes to Africa for every person that watches this presentation and comments below that they watched it. If I can get 25 people to watch that = $250 in clean water for Africa. Do the math...that could be extremely huge in aiding those in Africa. Click Link below to view the Video.
Water4Everyone
I look forward to your comments, and for your posts that you have viewed the video.
-FitByBurgan
Tips in Finding your True Passion - Christine Dwyer
According to a survey, about 75% of the population do not know what their true passion is. Clearly, almost everyone seems to not be doing what they were meant to do. Surprising because doing what we really love is absolutely necessary if we want to be fully happy. Finding your TRUE passion isn’t as simple as it seems. For some people, yes! It comes naturally! But for most, you have to ask yourself some questions to figure out what you were born to do. Some tips and question to help you decide what is your driving force:
What puts a smile on your face and makes you HAPPY?
Is there a particular event, a particular topic that makes your whole face just lighten up? Whatever it is that makes you smile, and makes you happy whenever you encounter it, this is a sign of something you are passionate about. Think about something that you do or that perhaps you used to do that brings joy to your heart and time doesn't matter when you are doing it.
What comes EASY for you?
Usually, what we find easy for us to do, will be related to what we are passionate about. It’s very hard to hate something that is very easy for us! Open your mind up to the POSSIBLE! Careful not to think that anything is off limits or silly. Careers are born because of a passionate spark. Many people have become successful and even famous on "silly" passions, like Skateboarding, cartoon drawing, product development etc..
What gets your CREATIVITY flowing?
Think about something in your life where you seem to always expand its horizon, always coming up with new, fun, and exciting ideas relating to that subject. Whatever makes you creative, is probably something that you are very passionate about.
What would you do for FREE?
Typically, we are focused on the dollar. That's just society and that’s the game we have to play. The problem is, this leads many people to seek making money first, instead of what makes them happy. I truly believe that if you follow what you are passionate about without thinking about if it will make you rich or not, you will end up being successful. Doing what you have a passion for brings out your best, and this leads to greatness. So think about something that you would just love to do, even if you were not getting paid. Think about something that you look forward to do, something that you wish you could do all the time.
What do you like to TALK about?
Is there a topic of conversation that you just naturally gravitate towards? It's effortless and thoughtless sometimes? Where do you feel you have a great desire for knowledge and spend time or a second glance when you read something about it? If you have to choose to speak on one topic and it was the "National Address"- what would that be! Your 5 mins to go! What makes your eyes brighten up, and changes your entire behavior. You may not know yourself, but ask a friend what they think the answer is for you on this topic.
What makes you UNAFRAID of failure?
When we do what we are passionate about, we have total confidence in our abilities. This makes us not worry about failing, because in our mind, how can we fail when we do what we love?
What would you REGRET not having tried?
We all have these dreams, and somehow, life pushes us in another direction, and next thing we know, we are far from those dreams we used to have. If you were at the end of your life, what would you regret not having pursued? What would you have liked to do, that you didn’t get a chance to?
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I hope you enjoyed that, I hope that it pricked your inner thoughts. There is so much potential in all of us...but we hold ourselves back with our own self talk. We can and will achieve our ultimate potential if we work to improve ourselves day in and day out...read a good book for 10 mins a day, listen to an uplifting book....attend a class to better yourself within your trade, do something everyday to stretch yourself...you can and will accomplish what you desire, if you set clear goals and expectations for yourself.
"Would you tell me, please, which way I ought to go from here?"
"That depends a good deal on where you want to get to," said the Cat.
"I don’t much care where--" said Alice.
"Then it doesn’t matter which way you go," said the Cat.
"--so long as I get SOMEWHERE," Alice added as an explanation.
"Oh, you’re sure to do that," said the Cat, "if you only walk long enough."
If you don't know where you are going then any road will do...and you may not achieve anything at all, but frustration and strife, especially in unfocused workouts, as well as unfocused finances.
At any rate...here is a great article...fitness focused, as well as financially focused.
-FitByBurgan
Run With Endurance
A top triathlete sheds light on healthy physical & financial life
from daveramsey.com on 11 Jan 2011
Be honest—have you ever driven by a runner who is jogging alongside the road and thought, Why would someone ever want to do that? That guy is crazy!We’ve got a lot of runners around Dave’s office—half marathoners, full marathoners and even a few triathletes—and they will be the first to tell you that, yes, maybe they are a little wacky.
You’ve got to be a little weird to run for three or four hours, right? Sometimes, you may be out there in the rain at 5 a.m. You might have to dodge absent-minded drivers on the roads. You could find yourself fighting off stray dogs and enduring bruised toenails, all while wearing tights and a blinking vest. These things are pretty common for serious runners.
Training to run an endurance race isn’t something you just do on a whim. You’ve got to make a plan and follow it. You’ve got to understand that you will have aches and pains and ups and downs, but it will all be worth it when you cross that finish line. You’ve got to pace yourself and, literally, take your training one step at a time. If you jump out of the gate too early, then you are destined to fail.
Just the thought of running a marathon might make you tired, but the truth is that physical endurance training isn’t that different from healthy money management. If you can make a plan to get out of debt, you can make a plan to run a marathon.
Chad Nikazy is a triathlete and personal trainer who also works on Dave’s Counselor Training team. He says that “almost anyone can run a half marathon or compete in a triathlon. Training is all about discipline and commitment to a lifestyle change.”
Sound familiar? If you’ve ever worked your way out of debt, then you know that Chad’s thoughts on training are relevant to money as well. But the similarities don’t stop there.
Reaching His Goal Chad Nikazy competing in a triathalon world championship in Hawaii.
“There are lots of potential pitfalls along the way,” Chad says. “You shouldn’t start too fast. That’s a recipe for disaster, so think about baby steps. And, also, you can’t train inconsistently. You have to commit to doing the work. If you do the work, you’ll succeed and have fun doing it. If you do half the work, you’ll struggle and hate the process and result.”
Just like working your debt snowball, training for an endurance race is something you have to take in small bites. If you jump in thinking you’re going to get out of debt in a month or run 10 miles on your first try, then you’ve got another thing coming.
“Set small and measurable goals, and build upon them,” Chad comments. With training, “Start with something like setting your alarm clock for 5:30 a.m. every day, and then get up!” In financial terms, that simply means to pay off those small debts first—which all starts with budgeting extra money to put toward your smallest balance and paying it on time.
Besides being similar in nature, endurance sports and getting out of debt are also part of living a healthy and well-rounded life. If you are out of debt but 100 pounds overweight, then you’ve only solved part of the puzzle.
Take that same sense of commitment and self-sacrifice you put toward your money and focus it on your health. Whether you train for an endurance race, a 5K, or you want to simply stay on your treadmill for ten minutes, you’ve got what it takes to succeed. Put in the time and the effort, and you’ll see results.
Get weird with your money and your health, and—who knows?—by December, you could be out of debt and crossing the finish line of your first half marathon. Don’t be normal this year! Start tracking your goals now with the Goal Tracker tool at www.mytotalmoneymakeover.com now!
Link to Article:
