nutrition Archives - Healthy Green Athlete Holistic Health and Sports Nutrition for Adult Athletes Mon, 05 Sep 2022 04:37:57 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 https://www.healthygreenathlete.com/wp-content/uploads/2020/08/sage-green-leaf.png nutrition Archives - Healthy Green Athlete 32 32 181752975 Why Not All Medicinal Mushrooms Enhance Athletic Performance https://www.healthygreenathlete.com/nutrition/medicinal-mushrooms/ https://www.healthygreenathlete.com/nutrition/medicinal-mushrooms/#respond Tue, 22 Mar 2022 00:15:16 +0000 https://www.healthygreenathlete.com/?p=9056 Medicinal mushrooms are incredibly beneficial for optimizing health, boosting the immune system, increasing cognitive function and more.  Additionally, Medicinal mushrooms enhance athletic performance because they are adaptogenic which means they help the body adapt to physical and mental stress, and are great for recovery. Scientists are continuously publishing findings on the benefits and experts have stated that approximately 130 medicinal functions are thought to be produced by medicinal mushrooms and fungi (1). As it turns out, mushroom supplement companies are taking full advantage of this research. According to Zion Market Research, the market value of the global mushroom market was $35 billion in 2015 and is expected to exceed $59 billion by 2021 (2). With the scientific evidence and a booming medicinal mushroom market that is heavily unregulated, it allows for a lot of low-quality products to be sold to consumers. Just like every other type of unregulated supplement on the market. I’ve recently learned that the range of benefits provided by mushrooms (and their plant parts) are dependent on several factors.  These factors differentiate the low-quality products from the high-quality ones and include the species of mushroom, the part of the mushroom consumed, the substrate that the mushrooms grow on, and how the active compounds are extracted. In other words, the ability of mushrooms to enhance athletic performance is influenced by the following factors:  Factor #1: The type of Mushroom. Of the 38,000 or so species of mushrooms, there have been about 700 species of identified mushrooms that can be eaten as food, which are often referred to as medicinal mushrooms.  There are also about 200 species of mushrooms that contain hallucinogenic compounds which are referred to as psychedelic mushrooms.   Of those that are medicinal and non-hallucinogenic, Dr Mark Stengler (author of The Health Benefits of Medicinal Mushrooms, 2005) claims the 7 most beneficial species of mushrooms are (3): Agaricus blazei or God’s mushroom Cordyceps sinensis or Cordyceps mushroom Coriolis versicolor or Turkey Tail mushroom Maitake mushroom Reishi mushroom Shiitake mushrooms Hericium erinaceus or Lion’s Mane Mushroom All edible mushrooms are great sources of fibre, protein and anti-oxidants.  But, species that you find in the produce section of the grocery store don’t enhance athletic performance quite like the ones on the list above.   Portabella and white button mushrooms may be great for stir-fry but they don’t have the same adaptogenic properties as medicinal mushrooms. Factor #2: The part of the mushroom consumed. The lifecycle of a mushroom is very complex and dependent on environmental conditions. In the most basic terms, a mushroom’s life cycle begins with spores that begin to germinate when they encounter a substrate of organic matter into threads of cells called hyphae. These threads then develop into a matrix of threads in the substrate called the mycelium. When conditions are just right, this mycelium begins to produce fruiting bodies that eventually grow into the mature mushrooms that we are all familiar with. These mushrooms produce spores and the cycle repeats. There are several key active compounds in medicinal mushrooms and their plant parts that provide significant health benefits such as beta-D-glucans, triterpenoids and ergosterol. These compounds are present in different concentrations depending on species, environmental conditions and the plant part itself. Factor #3: The substrate used to grow the mushrooms. In nature, mycelium and the mushrooms they produce attach to dead organic matter and help with the decomposition process of dead plants or plant parts (leaves, bark, stems, etc.). In order to cut costs, many supplement companies will utilize a substrate that consists of grain instead of dead organic matter. Medicinal mushroom expert Jeff Chilton tested the compounds in mycelium that are grown on grain and compared them to compounds in the fruiting bodies. He reported that mycelium grown on grain had 5-10 times lower levels of active compounds compared to mushrooms and mushroom extracts. (4) This evidence shows that the fruiting body grown on natural substrates provides the most benefit.  You can download the full report here.  Factor #4: How active compounds are extracted. The way in which the mushroom is prepared for consumption is very important for determining the bio-availability of the beneficial compounds. Similar to cell walls in plants which are made of the indigestible fiber cellulose, fungi have cell walls made of indigestible chitin. If the extraction process isn’t effective at breaking these cell walls, human cells are unable to utilize the beneficial compounds within those cell walls. The most effective process for breaking cell walls and extracting active compounds without damaging them involves a strategic combination of grinding, soaking in water and alcohol, cooking, and drying. What does this all mean? To ensure you’re getting a high-quality product with a high level of active compounds that actually play a role in biological functions, look for mushroom products that are made from mushrooms grown on natural substrates and avoid products that are made from mycelium. You’ll also want to look for a product that has less than 5% starch which indicates you’re getting 100% mushroom compounds. A higher starch concentration would indicate that the mushrooms were grown on a starchy substrate (such as grain).  As far as I know, there is only one company on the planet that meets all of these criteria: Real Mushrooms based out of British Columbia. Check out their selection of real mushroom extracts using this affiliate link. Once you’ve purchased a high-quality product that meets the criteria above, you can add them to your coffee, smoothies, and other recipes.  Enter your email below to instantly download a free copy of my recipe e-book: 20 Adaptogenic Recipes to Enhance Healing and Recovery.  FREE INSTANT DOWNLOAD! 20 Adaptogenic Recipes to Enhance Healing and Recovery References (1) Wasser, S. P. (2017) Medicinal Properties and Clinical Effects of Medicinal Mushrooms, in Edible and Medicinal Mushrooms: Technology and Applications (eds C. Z. Diego and A. Pardo-Giménez), John Wiley & Sons, Ltd, Chichester, UK.  (2) https://www.zionmarketresearch.com/news/global-mushroom-market (3) The Health Benefits of Medicinal Mushrooms, 2005 (4) Redefining Medicinal Mushrooms: A new scientific screening program for active compounds.  Jeff Chilton 2017. http://www.nammex.com/redefining-medicinal-mushrooms/   

The post Why Not All Medicinal Mushrooms Enhance Athletic Performance appeared first on Healthy Green Athlete.

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Medicinal mushrooms are incredibly beneficial for optimizing health, boosting the immune system, increasing cognitive function and more.  Additionally, Medicinal mushrooms enhance athletic performance because they are adaptogenic which means they help the body adapt to physical and mental stress, and are great for recovery. Scientists are continuously publishing findings on the benefits and experts have stated that approximately 130 medicinal functions are thought to be produced by medicinal mushrooms and fungi (1).

As it turns out, mushroom supplement companies are taking full advantage of this research. According to Zion Market Research, the market value of the global mushroom market was $35 billion in 2015 and is expected to exceed $59 billion by 2021 (2).

With the scientific evidence and a booming medicinal mushroom market that is heavily unregulated, it allows for a lot of low-quality products to be sold to consumers. Just like every other type of unregulated supplement on the market.

I’ve recently learned that the range of benefits provided by mushrooms (and their plant parts) are dependent on several factors.  These factors differentiate the low-quality products from the high-quality ones and include the species of mushroom, the part of the mushroom consumed, the substrate that the mushrooms grow on, and how the active compounds are extracted.

In other words, the ability of mushrooms to enhance athletic performance is influenced by the following factors: 

Factor #1: The type of Mushroom.

Of the 38,000 or so species of mushrooms, there have been about 700 species of identified mushrooms that can be eaten as food, which are often referred to as medicinal mushrooms.  There are also about 200 species of mushrooms that contain hallucinogenic compounds which are referred to as psychedelic mushrooms.  

Of those that are medicinal and non-hallucinogenic, Dr Mark Stengler (author of The Health Benefits of Medicinal Mushrooms, 2005) claims the 7 most beneficial species of mushrooms are (3):

  • Agaricus blazei or God's mushroom
  • Cordyceps sinensis or Cordyceps mushroom
  • Coriolis versicolor or Turkey Tail mushroom
  • Maitake mushroom
  • Reishi mushroom
  • Shiitake mushrooms
  • Hericium erinaceus or Lion's Mane Mushroom

All edible mushrooms are great sources of fibre, protein and anti-oxidants.  But, species that you find in the produce section of the grocery store don’t enhance athletic performance quite like the ones on the list above.   Portabella and white button mushrooms may be great for stir-fry but they don’t have the same adaptogenic properties as medicinal mushrooms.

Factor #2: The part of the mushroom consumed.

The lifecycle of a mushroom is very complex and dependent on environmental conditions. In the most basic terms, a mushroom’s life cycle begins with spores that begin to germinate when they encounter a substrate of organic matter into threads of cells called hyphae. These threads then develop into a matrix of threads in the substrate called the mycelium. When conditions are just right, this mycelium begins to produce fruiting bodies that eventually grow into the mature mushrooms that we are all familiar with. These mushrooms produce spores and the cycle repeats.

There are several key active compounds in medicinal mushrooms and their plant parts that provide significant health benefits such as beta-D-glucans, triterpenoids and ergosterol. These compounds are present in different concentrations depending on species, environmental conditions and the plant part itself.

Factor #3: The substrate used to grow the mushrooms.

In nature, mycelium and the mushrooms they produce attach to dead organic matter and help with the decomposition process of dead plants or plant parts (leaves, bark, stems, etc.). In order to cut costs, many supplement companies will utilize a substrate that consists of grain instead of dead organic matter. Medicinal mushroom expert Jeff Chilton tested the compounds in mycelium that are grown on grain and compared them to compounds in the fruiting bodies.

He reported that mycelium grown on grain had 5-10 times lower levels of active compounds compared to mushrooms and mushroom extracts. (4) This evidence shows that the fruiting body grown on natural substrates provides the most benefit.  You can download the full report here. 

Factor #4: How active compounds are extracted.

The way in which the mushroom is prepared for consumption is very important for determining the bio-availability of the beneficial compounds. Similar to cell walls in plants which are made of the indigestible fiber cellulose, fungi have cell walls made of indigestible chitin. If the extraction process isn’t effective at breaking these cell walls, human cells are unable to utilize the beneficial compounds within those cell walls.

The most effective process for breaking cell walls and extracting active compounds without damaging them involves a strategic combination of grinding, soaking in water and alcohol, cooking, and drying.

What does this all mean?

To ensure you’re getting a high-quality product with a high level of active compounds that actually play a role in biological functions, look for mushroom products that are made from mushrooms grown on natural substrates and avoid products that are made from mycelium.

You’ll also want to look for a product that has less than 5% starch which indicates you’re getting 100% mushroom compounds. A higher starch concentration would indicate that the mushrooms were grown on a starchy substrate (such as grain). 

As far as I know, there is only one company on the planet that meets all of these criteria: Real Mushrooms based out of British Columbia. Check out their selection of real mushroom extracts using this affiliate link.

Once you’ve purchased a high-quality product that meets the criteria above, you can add them to your coffee, smoothies, and other recipes.  Enter your email below to instantly download a free copy of my recipe e-book: 20 Adaptogenic Recipes to Enhance Healing and Recovery. 

FREE INSTANT DOWNLOAD!

20 Adaptogenic Recipes to Enhance Healing and Recovery

References

(1) Wasser, S. P. (2017) Medicinal Properties and Clinical Effects of Medicinal Mushrooms, in Edible and Medicinal Mushrooms: Technology and Applications (eds C. Z. Diego and A. Pardo-Giménez), John Wiley & Sons, Ltd, Chichester, UK. 

(2) https://www.zionmarketresearch.com/news/global-mushroom-market

(3) The Health Benefits of Medicinal Mushrooms, 2005

(4) Redefining Medicinal Mushrooms: A new scientific screening program for active compounds.  Jeff Chilton 2017. http://www.nammex.com/redefining-medicinal-mushrooms/   

The post Why Not All Medicinal Mushrooms Enhance Athletic Performance appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/medicinal-mushrooms/feed/ 0 9056 The Do’s and Don’ts of a Pre-Workout Meal https://www.healthygreenathlete.com/nutrition/pre-workout-meal/ https://www.healthygreenathlete.com/nutrition/pre-workout-meal/#respond Thu, 17 Feb 2022 00:14:26 +0000 https://www.healthygreenathlete.com/?p=8243 A pre-workout meal is one of the most important steps in living and maintaining a healthy lifestyle. This article is for anyone who wants to live an active and healthy life. What you eat before a workout or competition will serve as your fuel for the activity. The timing of consumption, quality of food, type of macronutrients, and amount of food consumed will all play a role in delaying fatigue.  If you eat too much food too close to the activity, you may feel sluggish.  If you don’t eat enough food before a workout, you’re more likely to reach fatigue sooner and may even feel lightheaded.   When planning your meals, it’s important to think about the composition of the meal and the portion size. Regardless of timing, you’ll always want to consume a meal that has a majority of carbohydrates (55-65% carbs).  A healthy source of carbohydrates before activity will ensure that your body has enough glucose in your blood and glycogen in your muscles to fuel your activity.  Also Read: 7 Tips to Treat Sore Muscles for Adults The amount of those carbs consumed before a workout or competition will depend on the duration of the activity itself.  For example, endurance runners who are fueling for a long run should aim to consume 2.5 – 4.5 grams of carbohydrates per pound of body weight.  On the other hand, an athlete that is participating in an intermittent activity for less than an hour should aim for around 1-2 grams of carbohydrates per pound of body weight in their pre-workout meal.  Meals should be consumed 2-4 hours before a workout, and a light snack consisting of 30-60 grams of carbs (like one of these) can be consumed within an hour prior.   When it comes to a pre-workout meal, you’ll need to find the appropriate amount of food, type of food, and timing that works best for your body and for your activity.   You’ll want to avoid foods that will cause stomach upset and foods with a large number of simple carbohydrates.  Too many simple sugars can cause a spike in blood sugar followed by a crash during activity.  The specific timing, amount, and type of food will vary based on the athlete.  But here are some general do’s and don’ts of a pre-workout meal for all types of athletes:  DO make sure you’re consuming food before activity. DO consume a meal or snack that is high in carbohydrates. DO consume foods that are phytonutrient-rich (think fruits and vegetables).    DO consume a small amount of protein because your body will need the amino acids for your muscles to perform optimally. DO consume foods that are high in fiber and complex carbohydrates such as fruits, whole grains, and sweet potatoes.   DON’T consume meals that are high in fat since they may cause stomach upset. DON’T consume foods with ingredients that will cause inflammation in your body.  Inflammation can show up as stomach issues (bloating, gas, cramping, and diarrhea), rashes, brain fog, and joint pain.  DON’T forget to drink water!  Hydration is part of pre-workout nutrition.  Going into a workout or competition dehydrated can be detrimental to performance and increases the risk of injury. What about pre-workout supplements? Pre-workout supplements are a matter of personal preference.  I think they can be beneficial for providing a boost of energy as long as you’re properly fueling with your pre-workout nutrition.  I wouldn’t recommend using them every time you workout, but they can be useful on those days when you lack the motivation to get moving.     I would also avoid pre-workout supplements that contain artificial colors and sweeteners, high amounts of sugar, and unnecessary ingredients.  For a list of my favorite all-natural pre-workout supplements, check out this blog post. 

The post The Do’s and Don’ts of a Pre-Workout Meal appeared first on Healthy Green Athlete.

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A pre-workout meal is one of the most important steps in living and maintaining a healthy lifestyle. This article is for anyone who wants to live an active and healthy life.

What you eat before a workout or competition will serve as your fuel for the activity. The timing of consumption, quality of food, type of macronutrients, and amount of food consumed will all play a role in delaying fatigue.  If you eat too much food too close to the activity, you may feel sluggish.  If you don’t eat enough food before a workout, you’re more likely to reach fatigue sooner and may even feel lightheaded.  

When planning your meals, it’s important to think about the composition of the meal and the portion size. Regardless of timing, you’ll always want to consume a meal that has a majority of carbohydrates (55-65% carbs).  A healthy source of carbohydrates before activity will ensure that your body has enough glucose in your blood and glycogen in your muscles to fuel your activity. 

Also Read: 7 Tips to Treat Sore Muscles for Adults

The amount of those carbs consumed before a workout or competition will depend on the duration of the activity itself.  For example, endurance runners who are fueling for a long run should aim to consume 2.5 – 4.5 grams of carbohydrates per pound of body weight.  On the other hand, an athlete that is participating in an intermittent activity for less than an hour should aim for around 1-2 grams of carbohydrates per pound of body weight in their pre-workout meal. 

Meals should be consumed 2-4 hours before a workout, and a light snack consisting of 30-60 grams of carbs (like one of these) can be consumed within an hour prior.  

When it comes to a pre-workout meal, you’ll need to find the appropriate amount of food, type of food, and timing that works best for your body and for your activity.   You’ll want to avoid foods that will cause stomach upset and foods with a large number of simple carbohydrates.  Too many simple sugars can cause a spike in blood sugar followed by a crash during activity. 

The specific timing, amount, and type of food will vary based on the athlete.  But here are some general do’s and don’ts of a pre-workout meal for all types of athletes: 

DO make sure you’re consuming food before activity.

DO consume a meal or snack that is high in carbohydrates.

DO consume foods that are phytonutrient-rich (think fruits and vegetables).   

DO consume a small amount of protein because your body will need the amino acids for your muscles to perform optimally.

DO consume foods that are high in fiber and complex carbohydrates such as fruits, whole grains, and sweet potatoes.  

DON’T consume meals that are high in fat since they may cause stomach upset.

DON’T consume foods with ingredients that will cause inflammation in your body.  Inflammation can show up as stomach issues (bloating, gas, cramping, and diarrhea), rashes, brain fog, and joint pain. 

DON’T forget to drink water!  Hydration is part of pre-workout nutrition.  Going into a workout or competition dehydrated can be detrimental to performance and increases the risk of injury.

What about pre-workout supplements?

Pre-workout supplements are a matter of personal preference.  I think they can be beneficial for providing a boost of energy as long as you’re properly fueling with your pre-workout nutrition.  I wouldn’t recommend using them every time you workout, but they can be useful on those days when you lack the motivation to get moving.    

I would also avoid pre-workout supplements that contain artificial colors and sweeteners, high amounts of sugar, and unnecessary ingredients.  For a list of my favorite all-natural pre-workout supplements, check out this blog post. 

The post The Do’s and Don’ts of a Pre-Workout Meal appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/pre-workout-meal/feed/ 0 8243 10 Tips for an Eco Friendly Kitchen https://www.healthygreenathlete.com/holistic-health/green-living/eco-friendly-kitchen/ https://www.healthygreenathlete.com/holistic-health/green-living/eco-friendly-kitchen/#respond Wed, 17 Nov 2021 21:37:40 +0000 https://www.healthygreenathlete.com/?p=6224 Having a more eco friendly kitchen is often associated with SAVING some green in your wallet so it’s a win-win for you, your bank account and the environment. Here are 10 ways you can incorporate green practices when you’re whipping up those Healthy Green meals. 1. Use fabric or unpaper towels instead of paper ones. Drying your hands while cooking or cleaning your counters with paper alternatives is a great way to reduce paper use in the kitchen. Sustainable materials such as hemp and linen are great alternatives because they are more absorbent than cotton. They also have anti-microbial and anti-fungal properties.  That means they won’t start to smell like cotton or synthetic towels. These hemp towels are the perfect addition to an eco friendly kitchen.  Next time you’re whipping up your real food dinner from scratch, you’ll be so glad you have them.  And you’ll probably never go back to regular paper towels. If you want the convenience of paper towels but still want to be green, try these Unpaper towels.  They are made with cotton so they are durable, absorbent, and reusable.  They are also machine washable so you can feel good about using more than one of these while you’re cooking and cleaning. 2. DIY cleaning products with green ingredients. Swapping out conventional cleaning products with less toxic ones can kitchen more eco-friendly.  Doing this reduces exposure to harmful chemicals so the swap will benefit your physical and mental health.   Replacing toxic products with non-toxic ones can be very simple and inexpensive.  If you have any white vinegar and baking soda lying around, you can use them to make all sorts of effective cleaning products.   Essential oils can be used to boost effectiveness and customize the scent of these homemade products.  Citrus essential oils such as bergamot, grapefruit, and lemon smell great and have natural cleaning power.  Other fantastic essential oils for DIY kitchen products are eucalyptus, tea tree (or melaleuca), and Doterra’s Purify Cleansing blend.   A couple of my favorite resources for DIY household products are the books Green Enough by Leah Segedie from Mamavation and The Modern Organic Home by Natalie Wise. 3. Batch cook your meals to save energy. I often work with clients who have incredibly busy lives so I recommend cooking all of their meals for the week at the same time. Turns out this practice of batch cooking not only saves time throughout the week but also saves energy and water.  With pre-cooked meals, the energy used to warm them up and the water used to clean up after cooking is much less than it would be if you were cooking and cleaning every day. Some of my favorite kitchen items that are great for cooking a large amount of food at one time are:  Using a commercial size baking sheet like this one is my favorite way to roast a lot of vegetables at one time. We call it the sled in our house because it’s big enough for an adult to ride down a snowy hill on.  I’m all about multi-purpose items! This extra large 10-quart crockpot or this 13-quart pressure cooker – go big or go home, right? A 14-inch skillet or this 16-inch wok is great for stir-frying An extra-large glass baking dish for those family-sized casseroles – like this 5-quart one Batch cooking is also one of my favorite meal prep tips because it reduces the amount of total cooking (and cleaning!) time. To learn more tips, check out this post. 4. Use glass and stainless steel for food storage containers. Upgrading your food storage is a great way to create a more eco friendly kitchen.  As noted in this post, I believe that the containers you use can contribute to successful meal prep. When it comes to food storage, we’ve come a long way since the days of Tupperware parties. There are a lot of alternatives to plastic out there that are made with glass, or stainless steel. These alternatives are also more durable than the plastic versions so they last longer and you’ll be saving money on replacing old plastic containers.   5. Use reusable storage bags and food wrap. In addition to glass and stainless steel food containers, there are also plenty of eco friendly alternatives to plastic storage bags and wraps. They are made with sustainable, food-safe materials and are reusable so you generate less waste.  This organic and reusable food wrap is a great way to store leftovers and these reusable food bags are a must for packing meals that include snacks and sandwiches.  6. Reduce food waste. There are a lot of companies popping up these days that rescue produces that would otherwise be thrown away and sell it at a discounted price.  My favorite is the grocery delivery service, Imperfect Foods because it allows you to customize the food you receive every week and it’s more than produce. According to this US Today article, 31- 40% of food is never eaten which translates to billions of pounds of food accumulating in landfills every year. This waste accounts for 20% of landfill waste and even though it does break down naturally the decomposition process releases methane into the air which is a greenhouse gas that is 21 times more powerful than carbon dioxide.  Another strategy to reduce food waste is to plan ahead. Meal planning and creating grocery lists based on your schedule for the week is a great way to reduce food waste. It’s healthier for you and for the planet. Whenever possible, get creative in your eco friendly kitchen by reusing food scraps instead of throwing them away. Save bacon grease and use that to cook your next meal instead of using cooking oil, or save animal bones and the parts of vegetables that you cut off like the tops and stems) to make delicious broths and stocks. For more ideas on how to reuse food scraps, check out this article from Green Talk. Get $20 off your first 4boxed from Imperfect Foods by clicking on the image above. 7. Green-ify your kitchen gadgets and utensils. via GIPHY   No eco friendly kitchen would be complete without the proper tools.  Instead of purchasing plastic items for cooking, opt for cutting boards, mixing bowls and utensils made from wood or metal instead.  These materials are more durable and often easier to clean than plastic. Here are a few of my favorites: 13-piece set of stainless steel measuring cups and spoons Bamboo utensils set Organic bamboo cutting board 8. Shop local or, better yet, grow your own. Buying local produce as ingredients for your meals is a great way to show your support for your environment. As an added bonus, buying local increases the taste and quality of your meals. When you purchase products from a farm or Community Shared Agriculture program, the time between picking and the time you consume it is shorter than produce bought at the grocery store thereby maximizing freshness.  To find a CSA near you, visit one of these websites: FarmShares.Info – for those that live in Colorado, Wyoming, Utah or Idaho. Share Family Dinner – for those in New Hampshire and Maine.  USDA CSA Directory – search by zip code to find participating farms nearest you You can also grow your own vegetables or herbs at home by maintaining a garden in your backyard, balcony, or kitchen counter depending on how much space and time you have to garden.  Tower gardens like this one are all the rage these days because they allow you to grow food without the maintenance of a garden. If you want something that takes up less space, here’s a cool herb growing kit that you can keep on a countertop to get you started on your way to eco-friendly cooking with fresh ingredients. 9. Invest in a pressure cooker. Pressure cookers are a fantastic way to save energy because they significantly decrease the amount of cook time. My favorite, the Instant Pot, makes meals in a jiffy without sacrificing flavor or texture. Just to give you an idea of the magic of the instant pot, you can take frozen chicken breasts, cook them in the Instant Pot for 10 minutes and they are ready to be served. No defrosting or preheating is needed! Here’s a great recipe round-up from The Kitchn that features 50 pressure cooker recipes using whole food ingredients. 10. Buy spices in bulk and store in stainless steel. If you like to use a lot of different spices in your cooking or if you find yourself using a lot of one particular spice, you might want to consider buying in bulk and then storing them in glass spice jars or these magnetic stainless steel tins.  This reduces the amount of small plastic containers in your kitchen, preserves freshness and keeps your beautiful eco-friendly kitchen more organized.

The post 10 Tips for an Eco Friendly Kitchen appeared first on Healthy Green Athlete.

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Having a more eco friendly kitchen is often associated with SAVING some green in your wallet so it’s a win-win for you, your bank account and the environment. Here are 10 ways you can incorporate green practices when you’re whipping up those Healthy Green meals.

1. Use fabric or unpaper towels instead of paper ones.

Drying your hands while cooking or cleaning your counters with paper alternatives is a great way to reduce paper use in the kitchen. Sustainable materials such as hemp and linen are great alternatives because they are more absorbent than cotton. They also have anti-microbial and anti-fungal properties.  That means they won’t start to smell like cotton or synthetic towels.

These hemp towels are the perfect addition to an eco friendly kitchen.  Next time you’re whipping up your real food dinner from scratch, you’ll be so glad you have them.  And you’ll probably never go back to regular paper towels.

If you want the convenience of paper towels but still want to be green, try these Unpaper towels.  They are made with cotton so they are durable, absorbent, and reusable.  They are also machine washable so you can feel good about using more than one of these while you’re cooking and cleaning.

eco friendly paper towels
eco friendly towels

2. DIY cleaning products with green ingredients.

Swapping out conventional cleaning products with less toxic ones can kitchen more eco-friendly.  Doing this reduces exposure to harmful chemicals so the swap will benefit your physical and mental health.   Replacing toxic products with non-toxic ones can be very simple and inexpensive.  If you have any white vinegar and baking soda lying around, you can use them to make all sorts of effective cleaning products.   Essential oils can be used to boost effectiveness and customize the scent of these homemade products.  Citrus essential oils such as bergamot, grapefruit, and lemon smell great and have natural cleaning power.  Other fantastic essential oils for DIY kitchen products are eucalyptus, tea tree (or melaleuca), and Doterra’s Purify Cleansing blend.   A couple of my favorite resources for DIY household products are the books Green Enough by Leah Segedie from Mamavation and The Modern Organic Home by Natalie Wise.

purify blend cleansing ecofriendly kitchen
lemon oil ecofriendly kitchen
grapefruit essential oil ecofriendly kitchen
eucalyptus oil ecofriendly kitchen

3. Batch cook your meals to save energy.

I often work with clients who have incredibly busy lives so I recommend cooking all of their meals for the week at the same time. Turns out this practice of batch cooking not only saves time throughout the week but also saves energy and water.  With pre-cooked meals, the energy used to warm them up and the water used to clean up after cooking is much less than it would be if you were cooking and cleaning every day.

Some of my favorite kitchen items that are great for cooking a large amount of food at one time are: 

  • Using a commercial size baking sheet like this one is my favorite way to roast a lot of vegetables at one time. We call it the sled in our house because it’s big enough for an adult to ride down a snowy hill on.  I’m all about multi-purpose items!
  • This extra large 10-quart crockpot or this 13-quart pressure cooker – go big or go home, right?
  • A 14-inch skillet or this 16-inch wok is great for stir-frying
  • An extra-large glass baking dish for those family-sized casseroles – like this 5-quart one 

Batch cooking is also one of my favorite meal prep tips because it reduces the amount of total cooking (and cleaning!) time. To learn more tips, check out this post.

4. Use glass and stainless steel for food storage containers.

Upgrading your food storage is a great way to create a more eco friendly kitchen.  As noted in this post, I believe that the containers you use can contribute to successful meal prep. When it comes to food storage, we’ve come a long way since the days of Tupperware parties. There are a lot of alternatives to plastic out there that are made with glass, or stainless steel. These alternatives are also more durable than the plastic versions so they last longer and you’ll be saving money on replacing old plastic containers.  

eco friendly food container
eco friendly glass food containers

5. Use reusable storage bags and food wrap.

In addition to glass and stainless steel food containers, there are also plenty of eco friendly alternatives to plastic storage bags and wraps. They are made with sustainable, food-safe materials and are reusable so you generate less waste.  This organic and reusable food wrap is a great way to store leftovers and these reusable food bags are a must for packing meals that include snacks and sandwiches. 

eco friendly products
reusable eco friendly food bags
beeswax wrap ecofriendly food storage

6. Reduce food waste.

There are a lot of companies popping up these days that rescue produces that would otherwise be thrown away and sell it at a discounted price.  My favorite is the grocery delivery service, Imperfect Foods because it allows you to customize the food you receive every week and it’s more than produce.

According to this US Today article, 31- 40% of food is never eaten which translates to billions of pounds of food accumulating in landfills every year.

This waste accounts for 20% of landfill waste and even though it does break down naturally the decomposition process releases methane into the air which is a greenhouse gas that is 21 times more powerful than carbon dioxide. 

Another strategy to reduce food waste is to plan ahead. Meal planning and creating grocery lists based on your schedule for the week is a great way to reduce food waste. It’s healthier for you and for the planet.

Whenever possible, get creative in your eco friendly kitchen by reusing food scraps instead of throwing them away. Save bacon grease and use that to cook your next meal instead of using cooking oil, or save animal bones and the parts of vegetables that you cut off like the tops and stems) to make delicious broths and stocks. For more ideas on how to reuse food scraps, check out this article from Green Talk.

eco friendly eco kitchen products
Get $20 off your first 4boxed from Imperfect Foods by clicking on the image above.

7. Green-ify your kitchen gadgets and utensils.

 

 

via GIPHY

 

 

No eco friendly kitchen would be complete without the proper tools.  Instead of purchasing plastic items for cooking, opt for cutting boards, mixing bowls and utensils made from wood or metal instead.  These materials are more durable and often easier to clean than plastic. Here are a few of my favorites:

8. Shop local or, better yet, grow your own.

Buying local produce as ingredients for your meals is a great way to show your support for your environment. As an added bonus, buying local increases the taste and quality of your meals. When you purchase products from a farm or Community Shared Agriculture program, the time between picking and the time you consume it is shorter than produce bought at the grocery store thereby maximizing freshness.  To find a CSA near you, visit one of these websites:

You can also grow your own vegetables or herbs at home by maintaining a garden in your backyard, balcony, or kitchen counter depending on how much space and time you have to garden.  Tower gardens like this one are all the rage these days because they allow you to grow food without the maintenance of a garden.

If you want something that takes up less space, here’s a cool herb growing kit that you can keep on a countertop to get you started on your way to eco-friendly cooking with fresh ingredients.

eco friendly kitchen products
eco friendly kitchen tips

9. Invest in a pressure cooker.

Pressure cookers are a fantastic way to save energy because they significantly decrease the amount of cook time. My favorite, the Instant Pot, makes meals in a jiffy without sacrificing flavor or texture. Just to give you an idea of the magic of the instant pot, you can take frozen chicken breasts, cook them in the Instant Pot for 10 minutes and they are ready to be served. No defrosting or preheating is needed!

Here’s a great recipe round-up from The Kitchn that features 50 pressure cooker recipes using whole food ingredients.

10. Buy spices in bulk and store in stainless steel.

If you like to use a lot of different spices in your cooking or if you find yourself using a lot of one particular spice, you might want to consider buying in bulk and then storing them in glass spice jars or these magnetic stainless steel tins.  This reduces the amount of small plastic containers in your kitchen, preserves freshness and keeps your beautiful eco-friendly kitchen more organized.

eco friendly glass spice jars
magnetic spice tins ecofriendly kitchen

The post 10 Tips for an Eco Friendly Kitchen appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/holistic-health/green-living/eco-friendly-kitchen/feed/ 0 6224 Importance of Electrolytes for Sports Performance https://www.healthygreenathlete.com/nutrition/importance-of-electrolytes/ https://www.healthygreenathlete.com/nutrition/importance-of-electrolytes/#respond Wed, 14 Jul 2021 14:49:59 +0000 https://www.healthygreenathlete.com/?p=5111 The importance of electrolytes for sports and health cannot be underestimated. This article answers all all of your What, Why, When and How questions about electrolytes. Electrolytes are charged mineral ions that generate electrical activity in cells and tissues, specifically muscles and nerves.   The main electrolytes that are only obtained from the diet and have an impact on cellular function are sodium, potassium, chloride, phosphate and magnesium. This post discusses the importance of electrolytes for sports performance and how best to replenish them.   What role do electrolytes play in the human body? Six essential minerals are considered to be electrolytes because when dissolved in water, they conduct electricity. These minerals include sodium, potassium, calcium, chloride, phosphate, and magnesium. Since our cells are designed to conduct electrical currents, these minerals (in the form of positively and negatively charged ions) serve as the energetic driver of thousands of biological reactions in the body that allow us to move, think and feel. Also Read: 5 Daily Habits to Build a Strong Immune System The function of skeletal muscles, the heart and the nervous system are dependent on a transfer of electrical charges or impulses between extracellular fluid (outside of cells) and intracellular fluid (inside of cells).   An imbalance of electrolytes can disrupt muscle function, heart function, pH levels, reaction time, and level of hydration.  Why do I need to replenish electrolytes? Electrolytes are dissolved in water so when the body loses water, electrolytes are also lost.  Fluids are lost via the excretory system which means they exit the body along with waste products through sweat, urine and feces.   Many are also lost through vomiting when severely dehydrated or sick.  When should I replenish electrolytes? If your diet consists of primarily whole foods from a variety of different nature-based sources such as fruits, vegetables, meat, eggs, nuts, seeds, whole grains, legumes, then you may not need to think about electrolyte imbalance since you’re replenishing minerals through food.  Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness  If you workout often or engage in intense exercise, it’s not a bad idea to ramp up your electrolyte intake to account for the excess loss. If you are also the type that sweats a lot or lives in an environment that is hot, humid, or high altitude, you’ll want to replenish those electrolytes as well since those conditions tend to dehydrate the body faster than someone who doesn’t perspire a lot and lives in a cold, coastal climate.  Similarly, if you are severely dehydrated or experiencing a significant loss of fluid through vomiting, fever, and/or diarrhea, this is a good time to replenish with not just electrolytes, but all of the essential vitamins and minerals. The bottom line is, the more fluid you lose, the more you’ll want to replenish with water to replace the fluid AND the electrolytes that were dissolved in that fluid. What are the symptoms of an electrolyte deficiency? The best way to determine whether you have an electrolyte deficiency or not is through a blood test that tests for vitamin and mineral deficiencies.  Symptoms of minor electrolyte deficiencies that can impact performance are muscle cramping, difficulty focusing, nausea, weakness, constipation, stiff joints, lack of perspiration.  If you’re experiencing any of the following symptoms, you may have a bigger problem and perhaps should discuss a blood test with your doctor:  Irregular and/or rapid heartbeat Hallucinations Chronic muscle spasms Convulsions Sudden blood pressure changes Bone disorders Nervous system disorders (seizures, confusion, loss of feeling or tingling, double vision, memory loss, Sudden lack of coordination) How can I best replenish my supply of electrolytes? Most of these minerals are naturally occurring in freshwater and nature-based foods. The type of treatment used to clean or soften tap water and bottled water may remove many of these important minerals, and the quality of the soil where foods grow can also influence mineral content. Here are some quick tips for ensuring that your body’s electrolytes are in balance.  If you want to learn more about the healthiest ways for athletes to maintain electrolyte balance, check out this post.  Upgrade your salt quality Eat foods that are high in minerals Replenish with high-quality electrolytes when sweating or fighting illness Add magnesium to your sleep routine 

The post Importance of Electrolytes for Sports Performance appeared first on Healthy Green Athlete.

]]>

The importance of electrolytes for sports and health cannot be underestimated. This article answers all all of your What, Why, When and How questions about electrolytes.

Electrolytes are charged mineral ions that generate electrical activity in cells and tissues, specifically muscles and nerves.   The main electrolytes that are only obtained from the diet and have an impact on cellular function are sodium, potassium, chloride, phosphate and magnesium. This post discusses the importance of electrolytes for sports performance and how best to replenish them.  

What role do electrolytes play in the human body?

Six essential minerals are considered to be electrolytes because when dissolved in water, they conduct electricity. These minerals include sodium, potassium, calcium, chloride, phosphate, and magnesium.

Since our cells are designed to conduct electrical currents, these minerals (in the form of positively and negatively charged ions) serve as the energetic driver of thousands of biological reactions in the body that allow us to move, think and feel.

Also Read: 5 Daily Habits to Build a Strong Immune System

The function of skeletal muscles, the heart and the nervous system are dependent on a transfer of electrical charges or impulses between extracellular fluid (outside of cells) and intracellular fluid (inside of cells).   An imbalance of electrolytes can disrupt muscle function, heart function, pH levels, reaction time, and level of hydration. 

Why do I need to replenish electrolytes?

Electrolytes are dissolved in water so when the body loses water, electrolytes are also lost.  Fluids are lost via the excretory system which means they exit the body along with waste products through sweat, urine and feces.   Many are also lost through vomiting when severely dehydrated or sick. 

When should I replenish electrolytes?

If your diet consists of primarily whole foods from a variety of different nature-based sources such as fruits, vegetables, meat, eggs, nuts, seeds, whole grains, legumes, then you may not need to think about electrolyte imbalance since you’re replenishing minerals through food. 

Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness 

If you workout often or engage in intense exercise, it’s not a bad idea to ramp up your electrolyte intake to account for the excess loss. If you are also the type that sweats a lot or lives in an environment that is hot, humid, or high altitude, you’ll want to replenish those electrolytes as well since those conditions tend to dehydrate the body faster than someone who doesn’t perspire a lot and lives in a cold, coastal climate. 

Similarly, if you are severely dehydrated or experiencing a significant loss of fluid through vomiting, fever, and/or diarrhea, this is a good time to replenish with not just electrolytes, but all of the essential vitamins and minerals.

The bottom line is, the more fluid you lose, the more you’ll want to replenish with water to replace the fluid AND the electrolytes that were dissolved in that fluid.

What are the symptoms of an electrolyte deficiency?

The best way to determine whether you have an electrolyte deficiency or not is through a blood test that tests for vitamin and mineral deficiencies.  Symptoms of minor electrolyte deficiencies that can impact performance are muscle cramping, difficulty focusing, nausea, weakness, constipation, stiff joints, lack of perspiration.

 If you’re experiencing any of the following symptoms, you may have a bigger problem and perhaps should discuss a blood test with your doctor: 

  • Irregular and/or rapid heartbeat
  • Hallucinations
  • Chronic muscle spasms
  • Convulsions
  • Sudden blood pressure changes
  • Bone disorders
  • Nervous system disorders (seizures, confusion, loss of feeling or tingling, double vision, memory loss, Sudden lack of coordination)
How can I best replenish my supply of electrolytes?

Most of these minerals are naturally occurring in freshwater and nature-based foods. The type of treatment used to clean or soften tap water and bottled water may remove many of these important minerals, and the quality of the soil where foods grow can also influence mineral content.

Here are some quick tips for ensuring that your body’s electrolytes are in balance.  If you want to learn more about the healthiest ways for athletes to maintain electrolyte balance, check out this post. 

  • Upgrade your salt quality
  • Eat foods that are high in minerals
  • Replenish with high-quality electrolytes when sweating or fighting illness
  • Add magnesium to your sleep routine 
importance of electrolytes

The post Importance of Electrolytes for Sports Performance appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/importance-of-electrolytes/feed/ 0 5111 Why is Iron Important for Athletes? https://www.healthygreenathlete.com/nutrition/why-is-iron-important/ https://www.healthygreenathlete.com/nutrition/why-is-iron-important/#respond Sun, 27 Jun 2021 23:59:54 +0000 https://www.healthygreenathlete.com/?p=4926 Iron plays a crucial role in the formation of proteins that carry oxygen to cells and tissues.  Hemoglobin is the protein in red blood cells that relies on iron to help carry oxygen from the lungs to cells and tissues throughout the body.  Myoglobin is an iron-containing protein in muscles that transports oxygen to muscle cells.  Without iron, our muscles wouldn’t have enough oxygen to function at their best. Iron also supports a healthy immune system, brain development, and energy production. Iron deficiency is the most common nutrient deficiency in the WORLD. Iron deficient athletes will complain of cold intolerance, low energy levels, shortness of breath and decreased performance. They may even appear to be pale and sickly. Athletes are at a higher risk for iron-deficiency anemia – a condition resulting from poor iron intake that affects red blood cells and their ability to transport oxygen throughout the body. Female athletes in particular are at the top of this risk group because of the iron lost during menstruation. Distance runners and non-meat eating athletes are also at a higher risk for this condition. You might be Iron Deficient if you are: consuming less than the recommended dietary allowance for iron which is 8mg/day for males and post-menopausal women and 18mg/day for females not consuming enough heme sources of iron (from animals) Iron absorption depends on your cells’ need, the amount and kind of iron consumed, the bioavailability of the iron source, gut health, and dietary factors that enhance or inhibit absorption. There are two different food sources of iron.  Heme iron is primarily found in meat and animal products and non-heme iron is found primarily in plant foods The bioavailability of heme iron is higher than non-heme sources (from plants) of iron.  Heme iron becomes more available when consumed with non-heme iron and/or foods that contain Vitamin C.  If you are a vegan or vegetarian athlete, you’ll want to eat a food that is rich in Vitamin C (like a lemon) with a bowl of dark leafy greens (like spinach) in order to boost the bioavailability of iron in the foods you consume. Also Read: 5 Daily Habits to Build a Strong Immune System If you consume a variety of plant and animal foods that are iron-rich (especially organ meats and dark leafy greens) you *might* be getting enough bioavailable iron to help ship oxygen to your cells. Before you jump over to Amazon to order some iron supplements, take a look at your diet first. Make sure you’re eating plenty of dark leafy greens and organ meats.   Also, keep in mind that there are artificial substances in processed foods that may interfere with iron absorption. Organ meats are very nutrient-dense and contain just about every micronutrient that the body needs.  If organ meats don’t seem all that appealing to you, consider adding a supplement to your daily routine. If you still suspect you’re iron deficient, I’d recommend booking an appointment with your physician for a hematologic evaluation (a blood test) to confirm. If you are looking for more awesome minerals that play an important role in the human body, check out my article on the Importance of Electrolytes.

The post Why is Iron Important for Athletes? appeared first on Healthy Green Athlete.

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Iron plays a crucial role in the formation of proteins that carry oxygen to cells and tissues.  Hemoglobin is the protein in red blood cells that relies on iron to help carry oxygen from the lungs to cells and tissues throughout the body.  Myoglobin is an iron-containing protein in muscles that transports oxygen to muscle cells.  Without iron, our muscles wouldn’t have enough oxygen to function at their best.

Iron also supports a healthy immune system, brain development, and energy production.

Iron deficiency is the most common nutrient deficiency in the WORLD.

Iron deficient athletes will complain of cold intolerance, low energy levels, shortness of breath and decreased performance. They may even appear to be pale and sickly.

Athletes are at a higher risk for iron-deficiency anemia – a condition resulting from poor iron intake that affects red blood cells and their ability to transport oxygen throughout the body. Female athletes in particular are at the top of this risk group because of the iron lost during menstruation. Distance runners and non-meat eating athletes are also at a higher risk for this condition.

You might be Iron Deficient if you are:

  • consuming less than the recommended dietary allowance for iron which is 8mg/day for males and post-menopausal women and 18mg/day for females
  • not consuming enough heme sources of iron (from animals)

Iron absorption depends on your cells’ need, the amount and kind of iron consumed, the bioavailability of the iron source, gut health, and dietary factors that enhance or inhibit absorption.

There are two different food sources of iron.  Heme iron is primarily found in meat and animal products and non-heme iron is found primarily in plant foods

The bioavailability of heme iron is higher than non-heme sources (from plants) of iron.  Heme iron becomes more available when consumed with non-heme iron and/or foods that contain Vitamin C.  If you are a vegan or vegetarian athlete, you’ll want to eat a food that is rich in Vitamin C (like a lemon) with a bowl of dark leafy greens (like spinach) in order to boost the bioavailability of iron in the foods you consume.

Also Read: 5 Daily Habits to Build a Strong Immune System

If you consume a variety of plant and animal foods that are iron-rich (especially organ meats and dark leafy greens) you *might* be getting enough bioavailable iron to help ship oxygen to your cells.

Before you jump over to Amazon to order some iron supplements, take a look at your diet first. Make sure you’re eating plenty of dark leafy greens and organ meats.   Also, keep in mind that there are artificial substances in processed foods that may interfere with iron absorption.

Organ meats are very nutrient-dense and contain just about every micronutrient that the body needs.  If organ meats don’t seem all that appealing to you, consider adding a supplement to your daily routine.

If you still suspect you’re iron deficient, I’d recommend booking an appointment with your physician for a hematologic evaluation (a blood test) to confirm.

If you are looking for more awesome minerals that play an important role in the human body, check out my article on the Importance of Electrolytes.

The post Why is Iron Important for Athletes? appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/why-is-iron-important/feed/ 0 4926 10 Easy Meal Prep Tips For Beginners https://www.healthygreenathlete.com/nutrition/meal-prep-tips-for-beginners/ https://www.healthygreenathlete.com/nutrition/meal-prep-tips-for-beginners/#respond Mon, 22 Feb 2021 22:16:18 +0000 https://www.healthygreenathlete.com/?p=4125 This article is about all the tips that you need to prepare a successful meal. So let’s start and tell you about those “10 Easy Meal Prep Tips for Beginners” that will help you prepare a successful and delicious meal. Whether you’re an athlete cooking for yourself or a parent cooking for a family of 5, these tips will reduce the amount of time spent in the kitchen and, if done correctly, will provide healthy meals and snacks to choose from all week long. 1. Have a plan. Writing out a plan for your meals is one of the most important aspects healthy eating.  It not only lays out your menu of meals but it also helps make grocery shopping much easier, cost-effective and more efficient.  Knowing what meals you’re making ahead of time can cut down on unnecessary spending, impulse buys, or having to return to the store for a couple of items. “Have a Plan” is one the most logical meal prep tip for beginners. Your plan doesn’t have to be complicated.  It can be as simple as writing a dinner theme for each day of the week (Pasta Mondays, Taco Tuesdays, Stirfry Wednesdays, etc.).   It also gives you a chance to look at your calendar and identify the days you have time to cook and which days you’ll want to rely on easy meals or leftovers.   I have a magnetic dry erase board stuck to my fridge (right next to our monthly calendar) which serves as our menu of dinners for the week.   If you have a specific goal in mind and want to create a more structured plan, I would highly recommend the Real Plans app.   This is the platform that I use to create custom meal plans for clients and I can’t say enough good things about it!  There are so many healthy recipes to choose from which you can filter by dietary needs.   2. Take inventory of what you have. While you’re creating your plan for the week and before you head to the grocery store, check the fridge, freezer and pantry for items that you already have.  We have found that Costco has the best selection of meat for the best prices but that means we use half and freeze the rest for another time.   I’ve also been known to take full advantage when organic and grass-fed meat is on sale – which also goes into the freezer.  I also like checking the fridge to see what vegetables need to be used up because they are on the verge of going bad – and those vegetables will be used in meals at the beginning of the week.  Also Read: Complete Guide to Buying Quality Animal Protein This is also a good time to make sure you’re stocked up on staples like cooking oil, spices, and dry goods.  Cauliflower rice and pasta made with hearts of palm are staples in our kitchen because they are super easy and we use them in endless ways.   I often buy pantry items from Thrive Market so taking inventory also lets me know if I need to add them to my next order.    3. Start out slow. If you’re new to meal prepping, I would recommend starting out by preparing 2 or 3 meals at a time and with as few ingredients as possible.  The last thing you want is to get overwhelmed or to underestimate the amount of time it takes to cook meals.  It will also give you an opportunity to refine your process for planning, shopping, prepping and cooking before going ham on cooking meals for the whole week.   Another piece of advice I have is to start by cooking the meal that takes the longest at the beginning of your designated meal prep day.  That way you can be chopping veggies for another recipe while one is in the oven.  4. Get organized. The more organized your kitchen, pantry and fridge are at the beginning, the easier meal prep will be.  When I meal prep several meals at the same time and often will use different appliances at the same time (Instant Pot and Oven and Air Fryer).  In my small kitchen things can get pretty chaotic real quick so I like to start with a clean and organized kitchen.  I will clean all of the clutter off the counters, wash any dishes in the sink, empty the dishwasher and give the fridge a quick clean.  I’ll get rid of any old or spoiled food to make sure there’s enough space for storage containers. Getting organized is one of the most important meal prep tip for beginners. 5. Choose containers wisely. Glass containers are superior to plastic ones because they are eco-friendly, and microwave safe.  Many of them, like these ones, are also freezer, oven and dishwasher safe.  Opt for ones with snap on lids that are air tight so your food will stay fresher longer.  I would also recommend pre-portioning meals instead of putting them all in one container.  That way you know exactly how many meals you’re preparing and it’s also easier to just remove from the fridge and throw in the microwave.  I’m also a huge fan of these silicone reusable storage bags – especially for snacks and meals that I’m going to freeze because they take up less space than glass containers.  6. Slice and chop ASAP. If you find yourself buying a lot of produce only to have it go to waste because you don’t use it before it goes bad, try slicing and chopping your fruits and veggies as soon as you bring them home from the store.  This makes you more likely to eat them as snacks and makes it a lot easier to grab and throw in a recipe when you’re ready to cook.    Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness 7. Batch cook meals that you know you like. I am a big salmon fan but whether it’s raw or cooked, for whatever reason I do not like eating it as leftovers so it’s never part of the meals that I cook in bulk. If you’re preparing one recipe that you plan on eating every day for dinner for a week, then it better be something that you enjoy. Batch cooking is probably not the time to be adventurous and experiment with a new recipe you found on the internet. If you don’t like it you’re stuck with suffering through the rest of the week or if it’s really bad, you abandon it altogether. Avoid wasting food or meal burnout by only batch cooking recipes that you know for sure are a hit. 8. Don’t lose sight of your goals. When choosing recipes and ingredients, make sure that the foods you choose are still in alignment with your goals week after week.  Don’t derail your progress because you haven’t made a plan that aligns with what you’re working toward, you have a craving for a certain meal or because something at the store was on sale.   Also Read: 5 Tips to Measure Progress to Achieve your Goals 9. Have a list of your go-to meals When you make a recipe that you enjoy enough to have multiple days in a row, save it somewhere so that you can batch cook it. Even if you don’t want to eat it multiple days in a row you can always freeze a few portions and eat them next week.   I’d also make a list of your “go-to” meals that you could cook in your sleep, and when you cook them make extras to have either for lunch the next day or freeze them for days you don’t have time to cook.   10. Cut corners when it’s necessary Cooking healthy meals doesn’t mean you have to slave all day in the kitchen and make everything from scratch. While this is certainly the best way to ensure you’re getting the highest quality food, it’s not always practical. Don’t be afraid to choose convenience over spending time chopping or preparing ingredients.  One of my favorite meals is spaghetti made from hearts of palm with frozen meatballs from Trader Joes (cooked in our air fryer) and Thrive Market Marinara sauce.  We are also big fans of buying a pre-cooked rotisserie chicken from the supermarket and eating that for a few meals.  Don’t be afraid to buy pre-made sauces, marinades or condiments made with high-quality ingredients.  You can also spend a little extra money and buy pre-cut veggies.  They may be more expensive but they are saving you from taking the time to wash, peel and chop.  If you’re making multiple meals, that’s a lot of time saved.  The list below are my favorite ways to cut corners in the form or pre-made  sauces, condiments and marinades:  Sir Kensington’s Raspberry Peppercorn Dressing 8.45 oz. bottle Primal Kitchen Lemon Turmeric Vinaigrette & Marinade with Avocado Oil 8 fl oz bottle   Whole30 House Ranch Dressing & Dip 8 fl oz bottle Primal Kitchen Balsamic Vinaigrette & Marinade with Avocado Oil 8 fl oz bottle FODY Foods Low FODMAP Taco Sauce 8.5 oz bottle Thrive Market Green Goddess Dressing & Marinade 10 fl oz bottle I hope this article helped you with your meal prep and now you are a bit more prepared to take on the challenge. These meal prep tips are specifically for beginners and will them a lot in organizing and creating a great meal.

The post 10 Easy Meal Prep Tips For Beginners appeared first on Healthy Green Athlete.

]]>

This article is about all the tips that you need to prepare a successful meal. So let’s start and tell you about those “10 Easy Meal Prep Tips for Beginners” that will help you prepare a successful and delicious meal.

Whether you’re an athlete cooking for yourself or a parent cooking for a family of 5, these tips will reduce the amount of time spent in the kitchen and, if done correctly, will provide healthy meals and snacks to choose from all week long.

1. Have a plan.

Writing out a plan for your meals is one of the most important aspects healthy eating.  It not only lays out your menu of meals but it also helps make grocery shopping much easier, cost-effective and more efficient.  Knowing what meals you’re making ahead of time can cut down on unnecessary spending, impulse buys, or having to return to the store for a couple of items. “Have a Plan” is one the most logical meal prep tip for beginners.

Your plan doesn’t have to be complicated.  It can be as simple as writing a dinner theme for each day of the week (Pasta Mondays, Taco Tuesdays, Stirfry Wednesdays, etc.).   It also gives you a chance to look at your calendar and identify the days you have time to cook and which days you’ll want to rely on easy meals or leftovers.   I have a magnetic dry erase board stuck to my fridge (right next to our monthly calendar) which serves as our menu of dinners for the week.  

If you have a specific goal in mind and want to create a more structured plan, I would highly recommend the Real Plans app.   This is the platform that I use to create custom meal plans for clients and I can’t say enough good things about it!  There are so many healthy recipes to choose from which you can filter by dietary needs.  

2. Take inventory of what you have.

While you’re creating your plan for the week and before you head to the grocery store, check the fridge, freezer and pantry for items that you already have.  We have found that Costco has the best selection of meat for the best prices but that means we use half and freeze the rest for another time.   I’ve also been known to take full advantage when organic and grass-fed meat is on sale – which also goes into the freezer.  I also like checking the fridge to see what vegetables need to be used up because they are on the verge of going bad – and those vegetables will be used in meals at the beginning of the week. 

Also Read: Complete Guide to Buying Quality Animal Protein

This is also a good time to make sure you’re stocked up on staples like cooking oil, spices, and dry goods.  Cauliflower rice and pasta made with hearts of palm are staples in our kitchen because they are super easy and we use them in endless ways.   I often buy pantry items from Thrive Market so taking inventory also lets me know if I need to add them to my next order.   


3. Start out slow.

If you’re new to meal prepping, I would recommend starting out by preparing 2 or 3 meals at a time and with as few ingredients as possible.  The last thing you want is to get overwhelmed or to underestimate the amount of time it takes to cook meals.  It will also give you an opportunity to refine your process for planning, shopping, prepping and cooking before going ham on cooking meals for the whole week.   Another piece of advice I have is to start by cooking the meal that takes the longest at the beginning of your designated meal prep day.  That way you can be chopping veggies for another recipe while one is in the oven. 

4. Get organized.

The more organized your kitchen, pantry and fridge are at the beginning, the easier meal prep will be.  When I meal prep several meals at the same time and often will use different appliances at the same time (Instant Pot and Oven and Air Fryer).  In my small kitchen things can get pretty chaotic real quick so I like to start with a clean and organized kitchen.  I will clean all of the clutter off the counters, wash any dishes in the sink, empty the dishwasher and give the fridge a quick clean.  I’ll get rid of any old or spoiled food to make sure there’s enough space for storage containers.

Getting organized is one of the most important meal prep tip for beginners.

5. Choose containers wisely.

Glass containers are superior to plastic ones because they are eco-friendly, and microwave safe.  Many of them, like these ones, are also freezer, oven and dishwasher safe.  Opt for ones with snap on lids that are air tight so your food will stay fresher longer.  I would also recommend pre-portioning meals instead of putting them all in one container.  That way you know exactly how many meals you’re preparing and it’s also easier to just remove from the fridge and throw in the microwave.  I’m also a huge fan of these silicone reusable storage bags – especially for snacks and meals that I’m going to freeze because they take up less space than glass containers. 

6. Slice and chop ASAP.

If you find yourself buying a lot of produce only to have it go to waste because you don’t use it before it goes bad, try slicing and chopping your fruits and veggies as soon as you bring them home from the store.  This makes you more likely to eat them as snacks and makes it a lot easier to grab and throw in a recipe when you’re ready to cook.   

Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness

7. Batch cook meals that you know you like.

I am a big salmon fan but whether it’s raw or cooked, for whatever reason I do not like eating it as leftovers so it’s never part of the meals that I cook in bulk. If you’re preparing one recipe that you plan on eating every day for dinner for a week, then it better be something that you enjoy. Batch cooking is probably not the time to be adventurous and experiment with a new recipe you found on the internet. If you don’t like it you’re stuck with suffering through the rest of the week or if it’s really bad, you abandon it altogether. Avoid wasting food or meal burnout by only batch cooking recipes that you know for sure are a hit.

8. Don't lose sight of your goals.

When choosing recipes and ingredients, make sure that the foods you choose are still in alignment with your goals week after week.  Don’t derail your progress because you haven’t made a plan that aligns with what you’re working toward, you have a craving for a certain meal or because something at the store was on sale.  

Also Read: 5 Tips to Measure Progress to Achieve your Goals

9. Have a list of your go-to meals

When you make a recipe that you enjoy enough to have multiple days in a row, save it somewhere so that you can batch cook it. Even if you don’t want to eat it multiple days in a row you can always freeze a few portions and eat them next week.   I’d also make a list of your “go-to” meals that you could cook in your sleep, and when you cook them make extras to have either for lunch the next day or freeze them for days you don’t have time to cook.  

10. Cut corners when it's necessary

Cooking healthy meals doesn’t mean you have to slave all day in the kitchen and make everything from scratch. While this is certainly the best way to ensure you’re getting the highest quality food, it’s not always practical. Don’t be afraid to choose convenience over spending time chopping or preparing ingredients.  One of my favorite meals is spaghetti made from hearts of palm with frozen meatballs from Trader Joes (cooked in our air fryer) and Thrive Market Marinara sauce. 

We are also big fans of buying a pre-cooked rotisserie chicken from the supermarket and eating that for a few meals.  Don’t be afraid to buy pre-made sauces, marinades or condiments made with high-quality ingredients.  You can also spend a little extra money and buy pre-cut veggies.  They may be more expensive but they are saving you from taking the time to wash, peel and chop.  If you’re making multiple meals, that’s a lot of time saved. 

The list below are my favorite ways to cut corners in the form or pre-made  sauces, condiments and marinades: 

sir kensingtin peppercorn pre made sauce


Sir Kensington’s Raspberry Peppercorn Dressing 8.45 oz. bottle

pre made sauce


Primal Kitchen Lemon Turmeric Vinaigrette & Marinade with Avocado Oil 8 fl oz bottle

 

Whole30 House Ranch Dressing & Dip 8 fl oz bottle

Primal Kitchen Balsamic Vinaigrette & Marinade with Avocado Oil 8 fl oz bottle

Primal Kitchen Balsamic Vinaigrette & Marinade with Avocado Oil 8 fl oz bottle

FODY Foods Low FODMAP Taco Sauce 8.5 oz bottle

FODY Foods Low FODMAP Taco Sauce 8.5 oz bottle

Thrive Market Green Goddess Dressing & Marinade 10 fl oz bottle

Thrive Market Green Goddess Dressing & Marinade 10 fl oz bottle

I hope this article helped you with your meal prep and now you are a bit more prepared to take on the challenge. These meal prep tips are specifically for beginners and will them a lot in organizing and creating a great meal.

The post 10 Easy Meal Prep Tips For Beginners appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/meal-prep-tips-for-beginners/feed/ 0 4125 Healthiest Oil to Cook With? A Complete Guide https://www.healthygreenathlete.com/nutrition/healthiest-oil-to-cook-with/ https://www.healthygreenathlete.com/nutrition/healthiest-oil-to-cook-with/#comments Mon, 15 Feb 2021 22:09:25 +0000 https://www.healthygreenathlete.com/?p=4092 If you are conscious about the quality of oils that you use in your food than this is the perfect place to start. I have created a list of all the factors and their importance that you need to keep in mind while purchasing a cooking oil. Without further delay let’s find the healthiest oil to cook with. When it comes to cooking oils, not all of them are created equal.  While there is such a thing as “unhealthy cooking oils”, cooking oils and fats in general get a bad reputation.  Many people believe that consuming fat is bad so cooking with oil has been demonized. In other cases, some people avoid cooking with nature-based oils altogether because they’ve been talked into thinking that saturated fats are bad.   This is why there are so many “low-calorie” alternatives to fats available these days which are full of toxic, man-made chemicals.  These include: non-stick cooking sprays, margarine, plant-based buttery spreads, and vegetable shortening.   When I was growing up, my parents always cooked everything with Pam Cooking Spray and baked with Crisco because they believed that fat was bad.  It wasn’t until later in life that I learned that the ingredients in these highly processed products are linked to increases in bad cholesterol and the development of Type 2 diabetes.  I’m here to set the record straight and tell you that nature-based fats should never be demonized and that saturated fats aren’t always bad.  There is, however, a time and a place for certain types of fats.  In other words, there  are appropriate and inappropriate times for when to use them and for what purpose. The majority of oils that you find in the cooking oil section of the supermarket are either made in a lab (i.e. vegetable shortening), or extracted from the parts of plants that store energy in the form of fats.  In some cases, cooking oils such as canola oil and vegetable oil are originally extracted from plants but they are so highly processed that they lose all nutritional value and are harmful to human health.  The nature-based fats that are most healthy for humans are the ones that are extracted from high-fat fruits, seeds and nuts.  Examples of these include sunflower seeds, sesame seeds, almonds, walnuts, peanuts, flax seeds, olives, avocados and coconuts.   Animals also provide excellent sources of nature-based fats for cooking, baking and flavorings.  These include: bacon grease, lard, grass-fed butter and ghee, tallow and chicken fat.     Also Read: 5 Best Oils for Cooking and Baking They vary in terms of their health benefits, taste, and in how they cook foods.  Some are more appropriate for sauteing and  frying, while others are better for baking.   Some oils should never be used to cook, but could be great ingredients for dressings and marinades.  And some oils should be avoided altogether. So there isn’t a single “healthiest oil to cook with” but it depends on the purpose that the oil is going to be used for. But what is it that determines which oil to choose and for what purpose?  Below I discuss the 3 factors to consider when determining which oils should be avoided whenever possible and which ones are best to use for cooking, baking and salad dressings.  Then in this post I share my 5 most used cooking oils and include why I picked them and when I use them.   1. Virginity  When an oil is considered to be “virgin” it means that no heat or chemicals have been used to extract the oil from the plant.  Other words that are used to describe virgin oils include pure and unrefined.  This term is often used to describe olive and coconut oils.   In the case of olive oil, an “extra virgin” (aka EVOO) olive oil is darker than a regular virgin because it’s made by pressing olives to extract the oil – a processed known as cold-pressing.   This is the highest quality oil you can find on the shelves which is reflected in the price tag.   The more pure an oil is, the more distinct and natural the taste will be in comparison to their processed versions.  Unrefined coconut oil has a  strong coconut taste while EVOO tastes a lot like olives.  Also Read: 5 Essential Oils For Improving Focus 2. Smoke point  The smoke point of a fat is also called it’s burning point.  This temperature can range from low (325 degrees F) to very high (520 degrees F)This it the temperature at which the compounds in the oil or fat begin to break apart into unstable compounds such as free radicals.   You should never consume foods that were cooked in oil that has passed it’s smoke point for the same reason you shouldn’t eat burnt bacon.  Smoking or burning oil, often indicated by losing it’s shiny sheen, is a sign that free radicals (carcinogenic or cancer-causing compounds) are being released into your food.  They can also alter the flavor in your foods and make them taste more bitter or burnt. The smoke point varies based on the chemical properties of the oil and depends on how stable the fat molecules are.    Many unrefined oils are a lot more delicate than their processed counterparts.   Grass-fed butter, EVOO and unrefined coconut oil have low smoke points so they are more ideal for using in dressings and spreads, and when baking in an oven that is less than 350 degrees F.   Refined and processed oils are much more stable and have high smoke points which is why they are often used for frying and roasting.  3. Fatty acid ratio All fats are composed of building blocks called fatty acids.  Different combinations of fatty acids form thousands of different  chains of fat molecules which all have different functions within the body.  Some of the most common fatty acids found in cooking fats are the polyunsaturated (poly = many double bonds) fatty acids: Omega-3s and Omega-6s. Omega-3 fatty acids are considered to be anti-inflammatory compounds and essential which means the body needs them to function optimally but they have to be obtained from the diet.  These anti-inflammatory fats are have been found to have a positive impact on the cardiovascular and nervous systems, and also help to support healthy a musculoskeletal and immune system.   Omega-6 fatty acids (aka linoleic acid), on the other hand, are pro-inflammatory fatty acids and have been found to release free radicals when the body digests them.  Some inflammation is necessary for the immune system to function properly but consuming too many inflammatory compounds can lead to symptoms of chronic inflammation and diseases such as: heart disease, diabetes, arthritis, Alzheimer’s and many types of cancer. Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness Most cooking oils contain both Omega-3 and Omega-6 fatty acids but the ratio of them is what matters the most.  A fatty substance with a ratio that is too high in Omega-6s in comparison to Omega-3s can increase the risk of chronic inflammation and the diseases listed above.  Scientists estimate that the standard american diet contains a Omega6 to Omega 3 ratio of 16:1 which is much higher than the body is designed to handle.  Cooking oils that have a high Omega-6 ratio (and should be avoided) include: vegetable, corn, soybean and cottonseed oils.  Coconut oil, palm oil, olive oil and avocado oil are on the list of plant-based fats that contain very little Omega6s in comparison to Omega 3s.  Good sources of animal-based cooking fats include: grass-fed butter and lard. Major takeaways: Here are the main takeaways for when it comes to choosing fats for cooking: ALWAYS choose nature-made over man-made or man-altered Stick to cold-processed oils wherever possible(look for labels that include words like extra virgin, virgin, pure and unrefined) Opt for fats that have a healthy omega-6 to omega-3 ratio such as: avocado, coconut, olive oil, butter When cooking foods at high temperatures, choose an oil that has a high smoke point such as avocado oil, hazelnut oil, and almond oil. When baking foods, use grass-fed butter or unrefined coconut oil Due to it’s low smoke point, EVOO is best used for condiments and dressings rather than for cooking. (Note: It can also be used for baking but the strong olive taste may interfere with the finished product.)   By now I hope you know how to choose the healthiest oil to cook with and are a bit more informed about which oil will work best for you. If you have any questions or thought just write down a comment and I will get back to you ASAP!Also these are some oils that you can you use to sleep faster. Go check the article out.

The post Healthiest Oil to Cook With? A Complete Guide appeared first on Healthy Green Athlete.

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If you are conscious about the quality of oils that you use in your food than this is the perfect place to start. I have created a list of all the factors and their importance that you need to keep in mind while purchasing a cooking oil. Without further delay let’s find the healthiest oil to cook with.

When it comes to cooking oils, not all of them are created equal.  While there is such a thing as “unhealthy cooking oils”, cooking oils and fats in general get a bad reputation.  Many people believe that consuming fat is bad so cooking with oil has been demonized. In other cases, some people avoid cooking with nature-based oils altogether because they’ve been talked into thinking that saturated fats are bad.   This is why there are so many “low-calorie” alternatives to fats available these days which are full of toxic, man-made chemicals.  These include: non-stick cooking sprays, margarine, plant-based buttery spreads, and vegetable shortening.   When I was growing up, my parents always cooked everything with Pam Cooking Spray and baked with Crisco because they believed that fat was bad.  It wasn’t until later in life that I learned that the ingredients in these highly processed products are linked to increases in bad cholesterol and the development of Type 2 diabetes. 

I’m here to set the record straight and tell you that nature-based fats should never be demonized and that saturated fats aren’t always bad.  There is, however, a time and a place for certain types of fats.  In other words, there  are appropriate and inappropriate times for when to use them and for what purpose.

The majority of oils that you find in the cooking oil section of the supermarket are either made in a lab (i.e. vegetable shortening), or extracted from the parts of plants that store energy in the form of fats.  In some cases, cooking oils such as canola oil and vegetable oil are originally extracted from plants but they are so highly processed that they lose all nutritional value and are harmful to human health.  The nature-based fats that are most healthy for humans are the ones that are extracted from high-fat fruits, seeds and nuts.  Examples of these include sunflower seeds, sesame seeds, almonds, walnuts, peanuts, flax seeds, olives, avocados and coconuts.   Animals also provide excellent sources of nature-based fats for cooking, baking and flavorings.  These include: bacon grease, lard, grass-fed butter and ghee, tallow and chicken fat.    

Also Read: 5 Best Oils for Cooking and Baking

They vary in terms of their health benefits, taste, and in how they cook foods.  Some are more appropriate for sauteing and  frying, while others are better for baking.   Some oils should never be used to cook, but could be great ingredients for dressings and marinades.  And some oils should be avoided altogether. So there isn’t a single “healthiest oil to cook with” but it depends on the purpose that the oil is going to be used for. But what is it that determines which oil to choose and for what purpose? 

Below I discuss the 3 factors to consider when determining which oils should be avoided whenever possible and which ones are best to use for cooking, baking and salad dressings.  Then in this post I share my 5 most used cooking oils and include why I picked them and when I use them.  

1. Virginity

 When an oil is considered to be “virgin” it means that no heat or chemicals have been used to extract the oil from the plant.  Other words that are used to describe virgin oils include pure and unrefined.  This term is often used to describe olive and coconut oils.  

In the case of olive oil, an “extra virgin” (aka EVOO) olive oil is darker than a regular virgin because it’s made by pressing olives to extract the oil – a processed known as cold-pressing.   This is the highest quality oil you can find on the shelves which is reflected in the price tag.  

The more pure an oil is, the more distinct and natural the taste will be in comparison to their processed versions.  Unrefined coconut oil has a  strong coconut taste while EVOO tastes a lot like olives. 

Also Read: 5 Essential Oils For Improving Focus

2. Smoke point

 The smoke point of a fat is also called it’s burning point.  This temperature can range from low (325 degrees F) to very high (520 degrees F)This it the temperature at which the compounds in the oil or fat begin to break apart into unstable compounds such as free radicals.   You should never consume foods that were cooked in oil that has passed it’s smoke point for the same reason you shouldn’t eat burnt bacon.  Smoking or burning oil, often indicated by losing it’s shiny sheen, is a sign that free radicals (carcinogenic or cancer-causing compounds) are being released into your food.  They can also alter the flavor in your foods and make them taste more bitter or burnt.

The smoke point varies based on the chemical properties of the oil and depends on how stable the fat molecules are.    Many unrefined oils are a lot more delicate than their processed counterparts.   Grass-fed butter, EVOO and unrefined coconut oil have low smoke points so they are more ideal for using in dressings and spreads, and when baking in an oven that is less than 350 degrees F.   Refined and processed oils are much more stable and have high smoke points which is why they are often used for frying and roasting. 

3. Fatty acid ratio

All fats are composed of building blocks called fatty acids.  Different combinations of fatty acids form thousands of different  chains of fat molecules which all have different functions within the body.  Some of the most common fatty acids found in cooking fats are the polyunsaturated (poly = many double bonds) fatty acids: Omega-3s and Omega-6s.

Omega-3 fatty acids are considered to be anti-inflammatory compounds and essential which means the body needs them to function optimally but they have to be obtained from the diet.  These anti-inflammatory fats are have been found to have a positive impact on the cardiovascular and nervous systems, and also help to support healthy a musculoskeletal and immune system.  

Omega-6 fatty acids (aka linoleic acid), on the other hand, are pro-inflammatory fatty acids and have been found to release free radicals when the body digests them.  Some inflammation is necessary for the immune system to function properly but consuming too many inflammatory compounds can lead to symptoms of chronic inflammation and diseases such as: heart disease, diabetes, arthritis, Alzheimer’s and many types of cancer.

Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness

Most cooking oils contain both Omega-3 and Omega-6 fatty acids but the ratio of them is what matters the most.  A fatty substance with a ratio that is too high in Omega-6s in comparison to Omega-3s can increase the risk of chronic inflammation and the diseases listed above.  Scientists estimate that the standard american diet contains a Omega6 to Omega 3 ratio of 16:1 which is much higher than the body is designed to handle. 

Cooking oils that have a high Omega-6 ratio (and should be avoided) include: vegetable, corn, soybean and cottonseed oils.  Coconut oil, palm oil, olive oil and avocado oil are on the list of plant-based fats that contain very little Omega6s in comparison to Omega 3s.  Good sources of animal-based cooking fats include: grass-fed butter and lard.

Major takeaways:

Here are the main takeaways for when it comes to choosing fats for cooking:

  • ALWAYS choose nature-made over man-made or man-altered
  • Stick to cold-processed oils wherever possible(look for labels that include words like extra virgin, virgin, pure and unrefined)
  • Opt for fats that have a healthy omega-6 to omega-3 ratio such as: avocado, coconut, olive oil, butter
  • When cooking foods at high temperatures, choose an oil that has a high smoke point such as avocado oil, hazelnut oil, and almond oil.
  • When baking foods, use grass-fed butter or unrefined coconut oil
  • Due to it’s low smoke point, EVOO is best used for condiments and dressings rather than for cooking. (Note: It can also be used for baking but the strong olive taste may interfere with the finished product.)
  •  
By now I hope you know how to choose the healthiest oil to cook with and are a bit more informed about which oil will work best for you. If you have any questions or thought just write down a comment and I will get back to you ASAP!
Also these are some oils that you can you use to sleep faster. Go check the article out.

The post Healthiest Oil to Cook With? A Complete Guide appeared first on Healthy Green Athlete.

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