FAT ESSENTIALS

FAT ESSENTIALS

Scared of the word FAT? Fats have been portrayed as being bad for our health which has built a fear among society, pushing people to avoid them in the daily diet at all costs.

Did you know? Our good fats like EFAs (Essential Fatty Acids) are fats that bodies cannot produce on their own, hence being 'essential' on a daily basis. We need to consume EFAs daily to maintain overall vitality, transportation of fat soluble vitamins around the body and for the protection of cells, as EFAs coat every cell in our body, e.g. lipid layer. This creates an anti-inflammatory environment in the body imperative for the healing processes and reduction of inflammation.

As we begin to train for the obstacle race in preparation to become Australia’s greatest athlete, it is vital to incorporate EFAs into your daily diet to assist in joint lubrication and muscle repair. Below are some of the many health benefits associated with consuming fats and my favorite nutrition essentials. #makeithappen

Health Facts

Brain – fats compose more than 50% of the brain with a large part being comprised of the omega-3 fatty acid docohexapentoic acid or DHA. Fats are essential to brain function, including learning abilities, memory, cognitive and mood. Strong mind equals strong body.

·         Joints – EFAs are essential in joint health. Omega-3s reduce joint inflammation and increase many compounds directly involved in joint regeneration protecting against arthritis and many other inflammatory disease.

·         Muscles – when tearing it up in preparation for the greatest athlete our muscles obtain micro tears and inflammation. Essential fatty acids and their lipid derivatives (known as eicosanoids) help with blood clotting, local tissue repair and cell growth reducing recovering time and protecting against muscular injuries.

·         Heart – 60% of our heart’s energy comes from burning fats. EFAs are utilised in the body to keep the heart beating in a regular rhythm and are also essential for maintaining healthy cholesterol levels.

·         Nerves – fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding up transmission of messages around the body, e.g. muscle memory and communication.  

·         Lungs – lung surfactant requires a high concentration of saturated fats which enables the lungs to function optimally and protects the lungs walls from collapsing. EFA’S transport oxygen from your lungs into the bloodstream & into cells.

Foods High in EFAs:	Omegas 3, 6 & 9
Avocadoes	Chia Bran
Walnuts	LSA meal
Flaxseeds and Flaxseed Oil	Acai
Chia Seeds and Chi seed Oil	Quinoa
Spirulina	Papaya
Extra Virgin Olive Oil	Dark green Vegetables
Sardines	Brazil nuts
Salmon	Cashew Nuts
Tuna	Hazel Nuts

Nutrition Top 10:

1.    Add fresh fish into the diet; at least three servings per week.

2.    Supplement with a high strength liquid fish oil.

3.    Supplement with Vegan Flaxseed oil.

4.    Supplement with Vegan Chia seed oil.

5.    Supplement with Vegan UDOs Omega 3, 6, 9 Oil.

6.    Snack on raw nuts and seeds for morning and afternoon tea.

7.    Add chia seeds and flaxseeds to your breakfast daily breakfast bowl or super smoothie.

8.    Use extra virgin olive oil and fresh avocado on your toast instead of butter and highly refined table spreads.

9.    Use extra virgin olive oil for salad dressings and only use in low heat cooking less than 150 degrees.

10.  Raw nuts contain our heart healthy monounsaturated and polyunsaturated fats. Avoid roasted/dry roasted nuts contain high amounts of saturated fats.

“Eat well, Move well, Feel well, Live well” 

Bananarama Brain Food Smoothie

Bananarama Brain Food Super Smoothie

Rich in essential fatty acids, Magnesium, potassium, calcium, dietary fibre & proteins just to name a few. This super smoothie will have you nourished after your morning of family fun training for the greatest athlete obstacle race. As the smoothie is Rich in Omegas 3 for a sharp mind, proteins for a strong body & complex carbohydrates for sustained energy levels it really will have you bouncing on through your day.

“Eat well, Move well, Feel well, Live well” #makeithappen

Serves 1

Ingredients

·         X1 Banana

·         ½ Cup of raw walnuts (soaked overnight)

·         X4 dates (soaked overnight)

·         ¼ teaspoon of Cinnamon powder

·         1 heaped dessert spoon of Pea protein or a natural whey protein powder

·         1 heaped dessert spoon of LSA (linseed, sunflower seed, almond meal)

·         200ml of Almond milk

Method

1.       In your blender add you’re broken up banana & all of your dry ingredients.

2.       Chop up your dates and add into the blender along with some of the water that dates were soaking in as this is acts as an all natural sweetener.

3.       Rinse, drain & roughly chop your walnuts. Add into the blender.

4.       Pour in your almond milk cover & blend until smooth.

5.       Pour into your serving glass & enjoy!

Tips

·         Soaking your nuts activates them. This means they are now a live food containing essential enzymes that will improve digestion & absorption of nutrients.

·         Soaking your sun dried fruits of choice will create a liquid that can act as your natural sweetener replacing refined sugars, artificial sweeteners & nasty chemicals.

·         Pop your banana in the fridge or freezer the night before which will add a nice ice touch to your smoothie.

·         Depending on the consistency of your smoothie feel free to add some filtered water with your almond milk if you find the smoothie to thick.

·         When using cinnamon powder always make sure its sugar free & pure as many on the market contain high amounts of refined sugars.

Peace



The Greatest Athlete

The Greatest Athlete Challenge

Want to feel nourished & bounce through your day? See my feature on energy boosting superfoods on the greatest athlete website today. Next week's feature will be on protein, what the daily RDI is for men/women & the best sources to maximise optimal muscle growth/repair.

http://www.greatestathlete.com/blog/foods-that-boost-energy-naturally/

Take The Challenge As A family

The greatest athlete is now open to kids, youth & families who want to become Australia's greatest athlete so go ahead & register now with my unique code for your discount.

CODE: GACROCKER15

 http://www.greatestathlete.com/challenge/tv-series-challenge/#.UWvOXVusgXw

"Eat well, Move well, Feel well, Live well"

Simple Everyday Energy Boosting Superfoods

Foods/Nutrition that boost energy, naturally!

Superfoods That Lie In Your Everyday Fruit Bowl, Pantry & Fridge.

The following energy boosting foods are all high in Essential Fatty acids, Magnesium, Antioxidants & complete proteins which all work in conjunction with ATP Energy production. These Superfood energy boosters will not only nourish your optimal health levels but keep you bouncing right through your day, naturally! 

 Because SUPERFOODS & eating well does not need to cost the world.

Purple Carrots: (Antioxidants)

Have that extra antioxidant boost opposed to their Orange brothers because of their unique anthocyanins, as well as higher levels of beta-carotenes. Anthocyanins are special colour pigments which are also found in Blueberries! These antioxidants work to combat free radicals which in turn promote increased energy levels.

(tip) I keep a carrot in my bag everyday for that morning or afternoon, antioxidant energy boosting snack.

 

Spirulina: (Antioxidants, Magnesium, Complete Protein)

Is abundant in 1000’s of phyto nutrients, exceptionally Vitamin A, Iron, essential fatty acid GLA & is considered to be the most complete food group in the world. It is full of antioxidants, vitamins, minerals & is a complete protein. This little algae has anti cancer fighting properties, is antimicrobial & especially alkalising creating a haven for optimal health levels which in turn gives you a massive energy boost!

(Tip) I add this to my morning super smoothie or a glass of freshly squeezed orange juice. This will help with the Iron absorption.

Water: (Hydration, Alkalising)

I can't stress this enough!!!!  Build a healthy relationship with water & life buy purchasing a reusable water bottle & adding fresh mint, berries or lime for that extra zing to your water intake. Water is a vital nutrient, and even mild dehydration can cause oxidative stress on the body which results in fatigue.

(Tip) Purchase a reusable water bottle & add a hint of mint, lime or berries to add a fresh burst of nutrient rich flavour to your daily water intake.

 

Apples: (Antioxidants & Nutrient dense)

Forget coffee, Apples are a low calorie, super energy boosting Superfood which contain many nutrients like Antioxidants A, C, along with many other vitamins & minerals. These nutrients are readily absorbed by the body & your cells burn them to generate ATP energy production, which stands for adenosine triphosphate.

 

Raw Almonds, Cashews & Walnuts: ( EFA’S, Protein & Minerals)

Go Nuts on Raw Nuts, naturally! Raw nuts, such as almonds, Walnuts & cashews, are all rich sources of protein, essential fatty acids , vitamin E & mineral magnesium, which is vital in ATP energy production . Raw nuts also maintain blood sugar levels which in turn reduce adrenal stress giving us slow release maintained energy levels.

(Tip) when on the run I keep a small container of mixed raw nuts in my bag everyday for that extra nutrient dense energy boost.

 

Cacao Nibs: (Antioxidants & Minerals)

This raw nutritious Superfood is packed with essential vitamins, minerals & antioxidants. Cacao Nibs are not only essentially high in magnesium which aids in ATP energy production but also aid in supporting mood regulation which makes them great for that afternoon slump. They have a lovely after taste of chocolate which makes them perfect for that daily sugar craving!

(Tip) I add these into my raw nuts mix for an extra nutrient dense energy boost.

"Eat well, Feel well, Live well"

Peace

Life Coach Nancy Lipman

Profile: Nancy Lipman
Modality: Holistic Lifestyle Practitioner & Life Coach
Website: http://highonhappy1.wordpress.com/

Nancy Lipman is a qualified life coach, NLP Practitioner, health and wellness expert and happiness guru. Having travelled the world alongside some of the most influential leaders in personal development, Nancy's crucial life techniques for optimum wellbeing will transform you from the inside out.

View Nancy's inspirational, quirky & soul nourishing daily blog for life coaching tips, feature articles & up to date lifestyle guidance.

Read Nancy's first feature on how to beat the dreaded Monday blues! If you want to make every Monday feel like Friday then this is a must read feature for you, for everyone.

http://highonhappy1.wordpress.com/2013/04/07/mondayitis-or-magic-monday/

"Eat well, Think well, Feel well, Live well"

Peace & Light

THE GREATEST ATHLETE CHALLENGE & TV SERIES

The Greatest Athlete

I am proud to announce that I am the nutrition ambassador for the greatest athlete challenge & will be their guest blogger over the coming weeks.

See today's blog on Nourishing Your Body While Training, Naturally!

http://www.greatestathlete.com/blog/nourishing-your-body-while-training/

Do you join the greatest athlete challenge, part one of the TV series follow the link below for registration & type in the unique promotion code for your discount & #makeithappen.

Promotion Code: GACROCKER15

http://www.greatestathlete.com/challenge

"Eat well, Move well, Feel well, Live well"

Twitter

Follow me on twitter @daynecrocker for daily nutrition tips, clean living & nutritional Q&A.

"Eat well, Feel well, Live well"

Peace

Goodhealth Magazine

Australia's leading & most trusted health bible Goodhealth Magazine. See my thoughts on optimal digestive function & what foods are the perfect match for food combining!

On stands May for the June issue.

"Eat well, Feel well, Live well"

Peace

From Earth Daily Detox Breakfast Smoothie

From Earth Detox Breakfast Smoothie

Nourish your soul & feed your bodies vital force every morning with my detoxifying, alkalising, anti-inflammatory & nutrient dense breakfast smoothie. This smoothie is rich in all the key nutrients needed to kick start you into your day & protect the body from oxidative stress whilst feeding it with an abundance of antioxidants, EFA'S, proteins, vitamins & minerals as explained below.  For skin that glows & detoxification of your liver & kidneys whilst maintaining optimal health levels make this an additive into your daily scope.  

Key Nutrients:

• Over 20g of Dietary fibre
• Over 30g of Protein
• High in B complex Vitamins
• High in Iron
• High in Vitamin C, E & A
• High in Omega 3 & 6
• 1000's of Phyto Nutrients
• High in Minerals

Ingredients:

• 1 Banana
• 1/4 cup of fresh or snap frozen Blueberries
• 2 dessert spoons of Chia Seed Bran
• 1 dessert spoon of Synergy Super Greens (Spirunlina, Barley Grass, Wheat Grass, Chlorella)
• 1 dessert spoon of Cacao Powder
• 2 handfulls of spinach or chopped kale leaves
• 1 scoop of Pea Protein, Rice protein or an all natural Whey Protein
• 200ml of filtered water

Method:

1. In your  Vitamix or blender place your broken up banana & blueberries.
2. Add in all your dry powder ingredients along with your Chia Bran.
3. Add in your chopped kale, spinach leaves or both along with your 200ml of filtered water.
4. cover & blend for 30secsonds to 1 minute until smooth.
5. Pour into your glass, sprinkle some chia bran on top & nourish your vital force.

"Eat well, Feel well, Live well"

Peace