Heels to Laces Menu

Vitamins

Permalink:

Best Oils to Cook With and Which to Avoid

Is olive oil or coconut oil better for you? Which oils are safe to cook with and which ones should you avoid? All of the information out there can be confusing. Even though an oil might be deemed healthy, it may not stay healthy when heated.

When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or easily turn rancid. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that shouldn’t be consumed. Saturated fats and monounsaturated fats are rather resistant to heating, but oils that are high in polyunsaturated fats should be avoided when cooking.oil_and_pan

Best Oil Choices for Cooking:

Coconut Oil

This is one of the best choices for high heat cooking. It is made up of over 90% saturated fatty acids, making it very resistant to heat. This oil is semi-solid at room temperature and it can last for months and years without going rancid.

Coconut oil has powerful health benefits: It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens. Also, the fats in coconut oil can boost metabolism and increase feelings of fullness as compared to other fats.

When buying, look for virgin coconut oil or raw on the label – they offer better flavor and more health benefits. Smoke point is 350°. Refined coconut oil can be used occasionally for recipes, which require heats over 450°, but make sure it isn’t hydrogenated or treated with hexane.

Clarified Butter (Ghee)

Grass-fed ghee is rich in the fat-soluble vitamins A, D, and K2. It is also rich in CLA (conjugated linoleic acid) — the essential fatty acid found almost exclusively in grass-fed animals, which is now believed to protect against cancer, heart disease, and type II diabetes.

Because the milk solids have been removed from ghee, the elements in dairy that many people are sensitive to, have been removed. The removal of the milk solids also allows you to use ghee at a higher temperature -up to 485° F.

Olive Oil

No surprise here, olive oil is a heart-healthy fat that that contains beneficial antioxidants and has also been shown to have anti-inflammatory properties. Make sure to choose high quality extra virgin olive oil. It has many more nutrients and antioxidants than the refined oil olives and it tastes much better.

And contrary to many reports, high quality, extra virgin olive oil can be used for high heat cooking as it has a high smoke point (365°- 400°).

Note – there have been many reports lately about unsavory olive oil dealers who have been combining olive oils with cheap vegetable oils. As a result, you might be unknowingly ingesting unhealthy oils. It is very hard to determine if an olive oil is pure. Artisan or locally produced olive oils tend to be your safest bet. Olea olive oils are 100% pure olive oil. They can be found at oleaestates.com.

Avocodo Oil

Avocado is an excellent choice for frying as it has a very high smoke point (475°- 520°). The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in. It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.

Oils to Avoid When Cooking:

Industrial Seed and Vegetable Oils:

These are highly processed, refined products that are much too rich in Omega-6 fatty acids. The world health organization’s (WHO) recommended ratio for omega-6 to omega-3 fatty acids is about 4:1. However, the average ratio American’s ingest ranges from 10:1 to 25:1! (Look out for a future blog post on Omega 3’s and Omega 6’s).

Based on this overconsumption of Omega 6’s, it is recommended to avoid the following oils altogether, whether cooking with them or simply using them cold.o-5-NEW-USES-FOR-VEGETABLE-OIL-facebook

  • Soybean Oil
  • Corn Oil
  • Rapeseed Oil
  • Sunflower Oil
  • Grapeseed Oil
  • Safflower Oil

Canola Oil

Canola Oil should be avoided as well due to its harsh processing method. To create canola oil, rape seeds (what canola oil is made from) are heated to high temperature so that the oil can be extracted. This oil is then refined, bleached and deodorized Processing the oil under high heat causes it to go rancid, which is why industrial carcinogenic bleaches and deodorizers like hexane are needed. Additionally, about 87% of canola oil is genetically modified.

Fish Oil and Flaxseed Oil:

These are high in omega-3s, but should not be heated because they are sensitive to oxidation.

Nuts and Peanut Oil:

There are many nut oils available and many have amazing flavors, but due to their high level of polyunsaturated fats, it is recommended to avoid them when cooking.

There is one exception. Macadamia nut oil is mostly monounsaturated (like olive oil) and has great properties and is safe for cooking

Happy cooking 🙂

  • Elizabeth Girouard

    Great article Lisa! Thanks for the useful information.

  • Thanks for leaving a comment, please keep it clean. HTML allowed is strong, code and a href.

    Comment moderation is enabled, no need to resubmit any comments posted.

Permalink:

Protein – Your Questions Answered

Most of us are aware that protein is an important part of a healthy diet. But understanding what protein is needed for, and determining if you are getting enough, are often the harder questions. We tried to answer many of your questions below, as well as provide you with a list of some of the best sources of protein.

High-Protein-FoodsWhy do you need protein?

Protein is the building block of life. Every cell in the human body contains protein. Protein’s main function is to build and repair the body’s tissues, including muscles. However, protein also plays a key role in circulatory health, enzyme and hormone synthesis and the development of a robust immune system.

Since protein is constantly broken down, it is crucial to consume this macronutrient every day, especially after a strenuous workout.

Protein sources can be classified as complete or incomplete. Complete protein sources contain all the nine essential amino acids that your body needs and cannot produce on its own. All animal sources of protein, as well as eggs, dairy, soy and quinoa, are complete proteins. Incomplete proteins are missing one or more of the nine essential amino acids and include beans, rice and nuts. By combining different protein sources, you can ensure that you get all essential amino acids into your diet.

How much do you need?

The Recommended Daily Allowance is 0.83 grams of protein per kilogram of body weight for the average woman. That translates into about 53 grams of protein for an 140-pound woman. However, if you are more active, even a recreational athlete, than you should consume between 64 to 127 grams of protein daily.

What if you don’t get enough?

When there is a lack of protein, the body will start to use its own muscle for fuel.

Can protein help you lose weight?

Yes, higher protein foods require more work as your body breaks them down for fuel, so you naturally burn more calories to digest them. Additionally, high protein foods help you feel fuller, longer. A recent study in the American Journal of Clinical Nutrition showed that higher protein intake (30 – 40% of the diet) helps to boost levels of leptin (the hormone that makes you feel satiated) and reduces the levels of the hunger producing hormone, ghrelin.

Can you have too much protein?

Yes. Your body can only absorb about 30 grams of protein (4-5 ounces) at a time. If you take in more than that, and your daily calorie intake is sufficient to meet your energy needs, then it can be stored as fat. There is also some controversy as to whether excess protein over an extended period of time can place a strain on the kidneys.

Where to get your protein?372ec064272dcd9e71fb918360aeee15

  • Lean Grass-fed Beef: 4-5 ounce has 25 grams of protein.
  • Grilled Chicken Breast: 4 ounces has 36 grams of protein.
  • Fish: Most 3 ounce servings contain at least 20 grams of protein.
  • Eggs: One whole egg contains 7 grams of protein.
  • Greek Yogurt: One 8-ounce container has 20 grams of protein.
  • Cottage Cheese: One cup has 28 grams of protein.
  • Chickpeas: ½ cup has 20 grams of protein.
  • Black Beans: ½ cup has 7 grams of protein.
  • Lentils: 1 cup has approximately 18 grams of protein.
  • Edamame: ½ cup has 8 grams of protein.
  • Quinoa: 1 cup has about 8 grams of protein.
  • Walnuts: ½ cup has about 9 grams of protein.
  • Tofu: 3 ounces has almost 8 grams of protein.
  • Peanut Butter: 2 tablespoons has 8 grams of protein
  • Part-skim Mozzarella Cheese: 1 ounce has 7 grams of protein.
  • Broccoli:  1 cup has 6 grams of protein.
  • Protein Powders: When you are in a rush and can’t get what you need from food alone, these powders are an easy way to ensure that you are getting enough protein. Some options include whey, soy, brown rice, pea and casein powders. (Look for a blog post soon to explain these different options.)

To leave a comment on this article or any other blog entry, please fill in the “Leave a Comment” box under each blog entry on our site: Heels to Laces

  • Thanks for leaving a comment, please keep it clean. HTML allowed is strong, code and a href.

    Comment moderation is enabled, no need to resubmit any comments posted.

Permalink:

A Few Of My Favorite Things…

Ala Oprah style (without the freebies)

The more I read and learn about health and fitness, the more amazing products and trends I discover. Many of you have been asking, so here is a list of some of my current favorite things:

Green Vibrance
Green Vibrance is the “original concentrated green superfood”. It contains 58 certified organic, concentrated foods and extracts, all of the highest quality, along withan industry-leading 18 billion probiotics per serving. It’s a nutritional powerhouse that improves energy and endurance, strengthens immunity and improves digestion and circulation. According to the package, Green Vibrance has more nutrient density than any other green-food product on the market.

Where to get it: Found the best price on Amazon – but also available at the Summit Health Shoppe on Springfield Ave in Summit (which is one of our sponsors offering Heels To Laces members a discount on products! hint, hint).

Latest version with protein:
I originally used Green Vibrance daily and mixed in my own protein…until Maximum Vibrance came out! Each serving has 23 grams of protein, in addition to the original multi-vitamins, antioxidants, enzymes and probiotics to increase vitality, energy and achieve
optimum health. Maximum Vibrance contains 120 ingredients including 80 plants, 26 antioxidants, 6g of fiber, 7 servings of fruits and vegetables, 7 vegetable based digestive enzymes, 23 grams of protein and is gluten free.

Where to get it: Amazon & Summit Health Shoppe

Whey Factors 100% Whey Protein
I have searched high and low for a pure high quality protein without artificial or added ingredients. And I finally found it:

Whey Factors, 100% natural whey protein powder, is a pure source of high quality whey protein. No GMO, BSE, rBGH or added sugar. No artificial preservatives, colors, sweeteners, starch, wheat or yeast. It is unflavored but still tastes good. It’s perfect to add to a protein shake or smoothie (suggest blending with fruit and/or milk to make it more tasty).

Where to get it: Summit Health Shoppe

Natural Vitality CALM – Anti-Stress Drink
Natural Calm is the most effective, fast-acting, pH-balanced magnesium available. It is a 100% natural, water-soluble magnesium powder of the highest quality. Magnesium is said to have powerful healing properties and most Americans do not ingest nearly enough of this beneficial mineral. It is said to help you:

  • sleep better
  • relax the nervous system
  • elevate your mood
  • build bigger, stronger muscles
  • have better flexibility
  • help with regularity
  • return the body’s natural pH balance
  • hydrate
  • and prevent several health conditions like diabetes

I use it as a natural anxiety remedy – and it works brilliantly. It comes in raspberry lemon or lemon.

Where to get it: In addition to the larger container, The Summit Healthe Shoppe on Springfield Ave sells single-dose packets for $1.00 each. Awesome for travel and convenience 😉

NOW Foods Liquid Vitamin D-3 1,000 IU Dropvitd
I was continually looking for a vitamin D my kids could take since my son couldn’t swallow any pills. I found this vitamin D with a dropper – which lasts forever and is super easy to dispense. The kids love it! And you all know by now after reading our blog how important Vitamin D is.

Where to get it: Summit Health Shoppe and Amazon.

Cruncha ma-me Edamame Veggie Snack salt n pepper
Yum, yum, yum! Salt n’ Pepa here!

Rich in protein (8 gram per bag) same as a large egg, high in fiber (3 gram per bag – same as an apple), gluten-free, non-GMO ingredients and great edamame taste!Perfect filling snack when you need a little somethin’ somethin’. Comes in several flavors including Salt and Pepper, my personal fav.

Where to get it: Kings, Whole Foods & Amazon

Trader Joe’s Reduced Guilt Chunky Guacomole97951-reduced-guilt-chunky-guacamole-di2
I eat it by the tub.

Made with low fat greek yogurt, it has 50% less fat and 40% fewer calories that the regular guac with the same awesome benefits and it is DE-Lish! Simplest ingredients ever: low-fat Greek yogurt blended with hand-scooped avocados, tomatoes, red onion, cilantro, garlic, black pepper, fresh lime juice, and a bit of jalapeño.

Where to get it: Trader Joe’s, of course.

Yurbudsyurbuds
Not gonna lie – our super amazing, young, hip, gorgeous cousin works for the company. She sent me a pair and I loved them. Ergonomically designed silicone ear buds to fit women’s ears. They twist into place so they won’t fall out during the most intense workout and feature water-resistant protection that lets you train in any conditions. Other features:  includes two sizes of enhancers, sweat, water and germ-resistant, “ambient noise awareness” and four-foot cord. And they’re super-cute too. Love the packaging.

Where to get it: They are all over – but found them at Target.

Riondo Prosecco
Pretty sure I wrote about this one before. Perfect summer drink. Cross between white wine, champagne and beer. My husband loRiondo Prosecco-500x500ves it too, so it passes the “manly” drink test. Refreshing and light, not too sweet, and no morning hang-over (even when you drink the whole bottle – for those seasoned drinkers like myself ;-).

Where to get it: I buy it by the case for a 15% discount at A&P Liquor in Summit right off Summit Ave by the Delta gas station (looks like a dive, but it’s a great deal!).

Tabata
Had to include this one. For the past couple of months, I ditched my old-school one-hour workouts and replaced them with 30-minute Tabata classes– a form of HIIT (high intensity interval training).  Tabata has anaerobic and aerobic benefits – it is a perfect combination of cardio and strength training. Most of you know Lisa and I teach Tabata locally and our clients have had tremendous results! At the end of our first 8-week program, our Tabata Bootcamp group lost a total of 41 inches and dropped 7.9% body fat!

I have literally cut my workouts in half and have seen a huge difference.

Where to find it: Summit, NJ with Lisa and Debra. Email us for the latest schedule:  info@heelstolaces.com 😉

To leave a comment on this article or any other blog entry, please fill in the “Leave a Comment” box under each blog entry on our site: Heels to Laces

  • Thanks for leaving a comment, please keep it clean. HTML allowed is strong, code and a href.

    Comment moderation is enabled, no need to resubmit any comments posted.

close
Facebook IconTwitter Icon