Breaking Through the Cooking Oil Confusion

One of the things that confuses me the most about trying to live a healthy lifestyle is cooking oils. And it’s no wonder I’m confused. Everyone seems to be! There’s one thing I know for certain; avoiding them altogether is really the healthiest way to go. Although some may contain a better ratio of omega 6 to omega 3 fatty acids, they all contain empty calories.

I do try to avoid using oils in excess, but I still like to cook with them from time to time. I also use olive oil on my salads and I occasionally take a swig of flaxseed oil for its high omega-3 content. I’m pretty clear on the health impact of olive oil and flaxseed oil as long as neither are heated. What gives me the most headaches, though, is the question of which cooking oil to use. If you do a Google search, you’ll find a myriad of differing opinions. Some say olive oil is great; others say it’s unhealthy to cook with. Well, because I really (really) want to get to the bottom of this, I did a ton of research. I encourage you to research the topic as well, but if you want to save a little time, here is my recap:

Olive oil – Always buy “cold pressed” olive oil in a dark bottle. Avoid refined versions at all costs. In the refining process, the oil is oxidized and free radicals are formed. The highly refined versions are the only ones that would be suitable for cooking (because they are already damaged), so you should only use your cold pressed olive oil for salads and pestos (or anything else uncooked).

Grapeseed oil – Up until a few days ago, I thought this was the best oil to use for cooking. After my extensive research, I have a different opinion. For some reason, I overlooked the extraordinarily high omega-6 content of this oil. It’s a little out of control. I still have some in the cabinet, but I’ll opt for different cooking oil when that’s done.

Coconut oil – From what I’ve learned, this is the best cooking oil you can get. Its smoke point is relatively high, so it can withstand moderate temperatures and it doesn’t have a lot of omega-6 fatty acids. To be fair, it doesn’t have any omega-3s, but it has among the lowest omega-6 content of any of the plant oils. Yes, it is high in fat, but it’s the good kind.

So, that’s the skinny on cooking oils. You might like the sunny-disposition of the medical assistant at your doctor’s office, but you’re better off seeing her less often. Choose the right oils to keep your body in proper working order, so you'll make less frequent trips to the doctor and get more out of your life.

The Power of Probiotics

Probiotics aren’t new (by any means), but they have been getting a lot more attention over the past few years. A lot of studies are finding that these little bacteria can have a huge impact on our health.

When we think of bacteria, our first impulse is usually to be disgusted. But just like with most things, there are both good and bad kinds, and there are also kinds that are only bad under certain conditions. Probiotics are the good ones.

One way that they help you stay healthy is by improving digestion. Healthy populations of probiotics make serotonin, a mood-enhancing neurotransmitter, inside our intestines. This serotonin plugs into the receptors that are abundantly present there and help the digestive system relax and work normally. This boost is also known to prevent depression.

Probiotics are also important for good nutrition, which can be considered their most vital function. Or bodies aren't equipped to digest things such as cellulose or certain carbohydrates, but many species of bacteria are. Probiotics thrive on these substances and produce usable vitamins and minerals, such as B vitamins and vitamin K2.

If you want to avoid the perils of cold and flu season, probiotics can help with that too. Scientific research shows that most of your immune system is found in your intestines and that good bacteria help to keep it in shape. Probiotics train your body to recognize true threats, and also reduce the inflammation that distracts immune system long enough to let other threats through. This can be a particular help to people who suffer from seasonal allergies.

Weight loss is even a potential benefit of using probiotics. B vitamins are needed for energy and for a healthy metabolism. Because probiotics help to manufacture them, you may find that you feel more energetic and begin dropping those formerly stubborn pounds.

5 Tips for Finding Motivation to Exercise

I don't know about you, but whenever I slow down with my exercise routine, I end up falling into a slump. I get lazy. Actually, it’s been fairly easy to get some exercise in lately because I’m spending some time in sunny Florida, but I’m heading back to New York next week and dreading the weather (but looking forward to seeing the fam again, of course). No more long walks in the sunshine. Sigh. Time to find some motivation.

Here are the tips that usually help me out when I’m lacking motivation:

1. Make it as easy as possible to get up and go. When the weather is nice, I try to go jogging every other morning, but occasionally I slip up. I set out all my workout clothes and accessories at the foot of my bed, ready to go. Everything is just one step, so there is no need to get overwhelmed. I can put on my jogging clothes and leave without spending time to procrastinate. The clothes are out where I can see them.

2. Get somebody to work out with you. Having an exercise buddy will put some healthy pressure on you to continue working out. An exercise buddy will also give you some friendly competition.

3. Reward yourself. I set a reward for myself every week. For example, if I work out every other day this week I will go to the movies with a friend on Sunday. If I don’t exercise, I will be watching television alone. The reward can be an activity or a free day away from dieting. There are plenty of ways to reward yourself to keep yourself working out.

4. Make working out fun rather than boring. Do a workout that you really like doing. If you like working out with the Xbox Kinect, you should keep doing that. If you don’t like going to the gym every day, cancel your account and start running. Join an athletic team at school or with friends from work. You will never be motivated to do something you hate, no matter how you reward yourself.

5. Use social networking sites. Tell people about your goals and all you plan to do to achieve them. People might be encouraging or they might provide some powerful motivation.

The truth is, anyone can make excuses. It takes a bigger person to make time. It doesn’t matter what you do for a living. You could be a busy doctor or a part-time administrative assistant; you can make time for exercise. All you have to do is make it a priority in your life.

5 Habits to Nurture Your Body

If we’re lucky, we’ve been taught to take care of our bodies by exercising and eating right, but there are other ways to make sure your body is running at its best. Of course exercise and nutrition are at the top of the list, but it’s really important to take the time to treat yourself right. After all, you only get this one body. Don’t think of these things as work; think of them as pampering yourself.

And remember, there are more (and more effective) ways to pamper yourself than just going to the spa. You can nurture your body in small ways every day by instilling healthy habits that are easy to maintain. A healthy body can create a healthy mind and simply by changing a few daily habits, you will find yourself glowing inside and out.

The five following habits can help you nurture your body on a daily basis.

1. Exercise: Exercising daily will help your body and mind. Exercise is associated with not just physical health, but mental health as well. Taking the time every day to nourish your body with a daily run or other type of exercise will give you a mental boost as well as a physical one.

2. Sleep well: Getting enough rest each night will help you feel more energetic each day. Most people need about eight hours of sleep each night, but everyone is different. Getting the right amount of sleep for your body helps combat obesity levels and keeps you feeling alert and active.

3. Eat breakfast everyday: Eating breakfast is associated with a healthier weight. A nutritious breakfast will keep you feeling satisfied until lunch, preventing mid-morning snacking and keeping your mood steady all morning.

4. Fresh air and sunshine: The modern world is out of whack with our natural cycles. Human beings need fresh air and sunshine to feel healthy and happy. Vitamin D from the sun helps us absorb other nutrients and helps us get better rest at night.

5. Meditation: Daily meditation helps people feel more grounded and combats stress levels. Meditating brings aggression levels down and keeps you level-headed in any situation.