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Workshops
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Workshops are an integral part of my wellness offerings. I offer diverse and fun seminars that I facilitate for corporations, women's networking groups, schools, etc. I would love to be a guest speaker at your next even or meeting. Please contact me at health@heidirothbard.com |
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The Skinny On Fat
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Myth: Eating fat makes you fat
Are you afraid of fat? Eating fat to get thin contradicts everything you've probably ever learned. You are not alone in your fear. With the low-fat, no-fat diet craze of the 80's and 90's most of us grew up with this mentality. However, fat is essential for every vital function of the body including shedding excess weight.
Why do we need it?
- Provides satisfaction, reducing the need to overeat
- Slows the absorption of carbohydrates to balance blood sugar levels
- Is a precursor for serotonin which controls cravings and elevates your mood
- Warms the body
- Boosts energy levels
FACT: Your brain is 60% fat.
Don't starve it!
Of course the type of fat you eat is also important. "Bad" fats can put you in a bad mood and dull the mind.
What kind of fat should you eat?
Reduce your intake of saturated fats such as meats and dairy and stay away from hydrogenated and trans-fatty acids found in processed foods. These types of fats cause premature aging, inflammation, weight gain and disease. Read labels!** New labeling standards require food manufacturers to itemize the trans-fat content.
**Label reading tip:
Look at the package label or ingredients list to see if "partially
hydrogenated," "shortening," or "margarine" are listed. These are not
friendly! Next, check the Nutrition Facts panel for trans- fat content. This number should ALWAYS be zero. 
Essential Fats To Feed Your Skinny
Omega 3's (Alpha Linoleic Acid) are found in wild salmon, tuna, cod, flaxseeds, hempseeds, pumpkin seeds and walnuts. Omega-3 fatty acids are extremely important for our health - probably the most important of the three. One major reason for this is because they tend to suppress inflammation, which is the cause of so many of the degenerative diseases that plague us. They do this by countering the pro-inflammatory effects of omega-6's. Omega-3 fats also raise your metabolism, increase your ability to burn fat,
help flush water from your kidneys and lower your triglyceride levels
(great for your heart!)
Omega 6's (Linoleic Acid) are found in unheated,unprocessed sunflower oil, borage oil and evening primrose oil. Omega-6 fatty acids stimulate your thyroid, helping you burn fat rather than storing it. In reality, most of us get too much omega-6's in our popular foods. They're also common ingredients in many of the foods we consume, which is why most of us have a heavily imbalanced ratio of omega-6's to 3's.
Omega 9's (Oleic Acid) are found in animal fats and vegetable oils, most notably olive oil.Omega-9's are the most abundant fatty acids of all in nature, and they are not in short supply in our diets. They are also not considered essential because our bodies can make omega-9's from unsaturated fat in our bodies.
Fact: 80% of Americans are defficient in essential fatty acids
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Recipes of the month - FATS
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Fat Buster Omega Dressing
8 Tablespoons flaxseed oil
6 Tablespoons apple cider vinegar (great for boosting metabolism and revitalizing skin)
6 Tablespoons lemon juice
Put all ingredients in a covered jar, and shake vigorously for 30 seconds.
Makes 8 servings.
Basil Walnut Dressing
1 cup walnuts
3 garlic cloves, minced
½ cup extra virgin olive oil (cold pressed)
4 Tablespoons red wine vinegar or sherry vinegar
2 Tablespoons chopped fresh basil or 2 teaspoons dried
1-2 teaspoons salt
Freshly ground black pepper
In a food processor, grind the walnuts, garlic and salt to a chunky paste. Gradually whisk in the oil, then add the vinegar. Stir in the basil and season with pepper. If the dressing is too thick, thin it with water to a lighter consistency.
Makes 8 servings.
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SPRING CLEANSE PROMOTION
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SAVE $100
My gift to you - sign up for a guided spring cleanse this year. You will receive 2 consultations plus meal plans for your customized spring cleanse. Pay $150 instead of $250 for a limited time only
Offer expires May 25, 2009
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