What is your biggest challenge when it comes to choosing healthy cooking oil?

Special report reveals why the truth about cooking oil may surprise you in a good way…

Interested in learning how to avoid the no.1 worst cooking oil which destroys your health?

So are we clueless to the options when it comes to selecting fats and oils for cooking?

Raise your hand to tell me you’re interested in hearing more…

If none of this floats your boat, you can do what most women do…nothing.

And if that isn’t the shocking part?

It’s just a matter of choosing cooking oils that are better for cooking and healthy for you.

Types of cooking oil include:

• olive oil
• palm oil
• soybean oil
• canola oil
• rapeseed oil
• pumpkin seed oil
• corn oil
• sunflower oil
• safflower oil
• peanut oil
• grape seed oil
• sesame oil
• argan oil
• rice bran oil
• And many other vegetable oils…

And there’s the animal-based oils like butter and lard.

Maybe you’re thinking…how is animal-based oils ever a good thing?

Dear Friend,

Remember the good ole’ white solid or semi-solid rendered fat of a hog?

This was once the most popular cooking and baking fat, but these days animal fat has been replaced by vegetable oils and shortenings.

As you probably already know the popular vegetable oils, canola oil, soybean oil, olive oil, coconut oil, bran oil, corn oil the question is which is your so called healthy cooking oil?

Cooking oil can be plant or animal based or a synthetic fat used in frying, baking and other types of cooking.

Cook oil is also used in food preparation and flavoring which doesn’t involve heat, such as salad dressings.

Let’s take a closer look at cooking oils, find out which are healthy and very unhealthy.

Do you know which cooking oil is the worst? .

Today may feel like any other day…

Except for one thing is different…

Today, you’re asking yourself if investing in your health and better quality of lifestyle is the right decision for you, right?

So here are a few facts to share which may help you make this life changing decision…

Which cooking oils and fats you currently use are actually harmful to your body?

And why some are very healthful?

Do you think an item labeled vegetable oil is healthy and good for you?

Vegetable oil, simply a over refined soybean oil which is heavily processed under high heat, pressure using industrial solvents (hexane)…

Research shows it may also be heavily refined cottonseed, safflower, corn, sunflower, grape seed or other lesser oils.

In most cases almost all of the overly processed oils are not good for cooking or healthy for you.

Allow me to explain why…

If you buy processed food or deep fried food, you can usually be certain there are unhealthy cooking oils used to prepare foods.

Any hydrogenated versions of these oils (trans fats) are the worse and most harmful to your body.

Check your pantry if you’ve bought some of these unhealthy cooking oils for your own cooking or baking at home.

The big problem with soybean oil, cottonseed oil, corn oil, safflower oil and similar label vegetable oils is they are mostly composed of polyunsaturated fats.

Polyunsaturated fats are the most highly reactive types of fat, which leaves the oil exposed to oxidation and free radicals when exposed to heat and light.

Processed polyunsaturated oils affects inside your body by producing the most inflammatory because of the high sensitivity or reaction to heat and light.

This inflammation is what causes many of poor gut health and internal problems which may develop into heart disease, cancer and other degenerative diseases.

Not all polyunsaturated fat are created equal…

What if a polyunsaturated fat source comes from whole foods like nuts and seeds?

In this case it’s usually not inflammatory, as long as it’s not been exposed to high heat.

Nuts are usually a great source of healthy polyunsaturated fats packed with omega-6 and omega-3 fatty acids which are polyunsaturates.

A healthy dose of approx 1:1 to 3:1 ratio of omega-6 to omega-3 is considered the most beneficial and healthiest.

Always better to eat raw nuts and seeds whenever possible.

Best to avoid oxidation of polyunsaturated fats which may occur during roasting of nuts and seeds.

Keep in mind some nuts like macadamias are mostly monounsaturated, so the issue of roasted vs raw nuts is less of an issue for highly monounsaturated nuts.

All the above listed vegetable oils listed are typically overly refined during processing and makes them inflammatory before you even cook which continues to do greater damage.

Don’t be fooled by deceptive misleading information claiming canola oil is healthy for you…

Refer to this list of fats from least stable to most stable in actual order of stability affected by heat and light:

1. polyunsaturated fat
2. monounsaturated fat
3. saturated fat

Look at no.3…saturated fats are actually the healthiest oils to use in cooking. Why?

Because saturated fats are much more stable in cooking and produce less inflammatory than polyunsaturated oils in cooking.

This is why palm and coconut oils are better for cooking…

In fact, animal fats such as lard and butter have very little polyunsaturates and are mostly made of natural saturated fats which are the least reactive to heat and light.

The more stable oil the less inflammation is produced in your body.

Choose cooking oils with the highest stability with healthiest end results.

That’s why natural butter is one of the best fats as a cooking oil.

You can’t argue with biochemistry of fats or falsely believe saturated fats are bad for you…

Most saturated fats from tropical oils are actually good for you because these fats contain medium chain triglycerides (MCTs).

In today’s so called healthy choice nutritional plans medium chain triglycerides are lacking.

In fact, lauric acid is one of most abundant MCTs in tropical oils well known to strengthen immune system.

Lauric acid is currently being studied in medical studies for controlling contagious diseases.

Your better cooking or baking fats are generally butter or tropical oils such as palm or coconut oil and is considered one of the healthiest cooking oil for weight loss.

Healthy extra virgin olive oil is produced by pressing the flesh of olives, olive oil has become known as the healthy cooking oil and it certainly is.

Compared to vegetable oil, olive oil (extra virgin preferably) is ideal used for very low cooking temperatures because it’s mostly monounsaturated, so it’s moderately stable.

You could use avocado oil and macadamia nut oil for baking these are monounsaturated and relatively stable for baking, you may enjoy the extra rich, smooth and creamy flavor.

The polyunsaturated oils such as soybean, corn, grape seed, cottonseed, safflower, are the least healthy for cooking or baking.

Get the common cooking oils out of your kitchen and use these instead here are the top choices for better healthy cooking oils:

• Virgin coconut Oil is a healthy fat (very stable at med-high temperatures)
• Extra virgin olive Oil is a healthy fat (only suitable for very low temp cooking)
• Butter is a healthy fat (grass fed butter contains important nutrients, vitamin K2, omega-3’s and CLA

Keep in mind if you minimize usage of cooking with oils this can help reduce overall calories so cooking with oils in moderation.

These cooking oils can actually help satisfy your appetite for longer, don’t go overboard because calories can add up fast…

Coconut oil, grass-fed butter and delicious extra-virgin olive oils are doing your body good.

Also remember to read the label as most salad dressings you find at stores are loaded with unhealthy soybean or canola oils.

Hopefully you’ll avoid using those dangerous inflammatory vegetable oils like soybean oil, corn oil and cottonseed oils which are used in so many processed foods these days.

Using real butter, coconut oil and extra virgin olive oil can be super-healthy choice for anti-inflammatory benefits, detoxification of body for a lean, healthy and strong body as well.

Also helps you to look and feel young, healthy from the inside out…

Cooking Oil

Antibiotics can kill good bacteria naturally found in the gut…

How do the bugs in your gut keep you healthy.

If gut health is poor, the result could be impaired immune and nervous systems.

And it can also wreak havoc with hormonal function throughout the body…

Dear Friend,

Several recent studies have found intriguing links between gut microbes, helping our bodies digest and absorb nutrients and protect against inflammation (rheumatoid arthritis).

This mass of microbes which live in the gastrointestinal tract affects our overall health.

Microbes are especially influential in the gut, which is host to two-thirds of your body’s immune cells.

The gastrointestinal tract (pathway for digestion), deals with a constant stream of food-related foreign microbes, when harmful microbes are found they’re eliminated. 

The gut flora promotes normal gastrointestinal function, provides protection from infection, regulates metabolism and consists of more than 75% of our immune system.

Did you know your gut contains 10 times more bacteria than all cells in your entire body?

In fact, is gut health critical to your overall health?

 There are over 400 known diverse bacterial species…

Scientists only recently begun to understand the full extent of gut flora’s role in health and disease.

And other key factors within gut flora which promotes normal gastrointestinal function…

Research is seeing how gut flora provides protection from infection, regulates metabolism and more than 75% of your immune system.

Dysregulated gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.

Recent research has shown gut flora and health of the gut in general play a significant role in obesity and diabetes.

Nearly every patient with a blood sugar issue has been diagnosed with leaky gut or a gut infection and some other chronic inflammatory gut condition.

Scientists now know the composition of these organisms living in your gut determines to some extent how your body stores foods you eat.

How easy or difficult it is for you to lose weight and how well your metabolism functions…

Does processed foods screw up our gut and makes us fat and diabetic?

Research suggests healthy gut bacteria are crucial to maintaining normal weight and metabolism.

Unfortunately, lifestyle choices directly contribute to unhealthy gut flora:

• Antibiotics and other medications (birth control and NSAIDs)
• Foods high in refined carbohydrates, fats and sugar
• Processed foods (especially foods 50% sugar and 50% fat combo)
• Foods low in fermentable fibers
• Dietary toxins (industrial seed oils) 
• Chronic stress
• Chronic infections

Research shows infants that aren’t breast-fed and are born to mothers with bad gut flora are more likely to develop unhealthy gut bacteria.

And these early differences in gut flora may predict overweight and obesity in the future.

It’s interesting to note the diabetes epidemic has neatly linked with increased prevalence of factors which disrupts normal gut flora.

How to maintain and restore healthy gut flora…

First step in a healthy gut is to avoid all of the above suggestions.

As you probably already know that’s not always possible.

Especially in the case of prolonged or chronic stress and infections.

If you’ve been exposed to some of these factors, there are steps you can take to restore your gut flora:

• Remove all processed foods, especially highly refined foods from your nutrition
• Eat plenty of fermentable fibers (starches, sweet potato, yam, yucca, etc.)
• Take high-quality probiotic or foods for restoring healthy gut flora
• Treat any intestinal pathogens (parasites) which may be present
• Take steps to manage your stress, (relax and get plenty of sleep)

Find the most effective way to get your daily dose of good gut health.

Eat healthy and feel free to refer to other articles on probiotics. Everything from mood to weight to overall health and performance comes back to your intestinal tract,.

Quite literally, your gut is the epicenter of your mental and physical health.

If you want better immunity, efficient digestion, improved mental clarity, focus on your gut health and enjoy more energy with better quality of lifestyle…

Gut Health

Would You Believe It’s All About Fiber?

Want a surprisingly simple, yet healthy tip which gets results? Great, you cannot overlook the simplicity and importance of fiber…

Fiber is a natural substance found in plants.

And fiber can help lower blood sugar and cholesterol…

Keep reading for facts about fiber you probably already know about, yet aren’t using daily.

Dear Friend,

Dietary fiber adds bulk to your stomach and because it is light, fiber makes you feel full faster.

And can help with weight control (we’ll talk about the benefits in a minute)…

Fiber aids digestion and helps avoid constipation.

Dietary fiber is the type of fiber you can eat which is found in fruits, vegetables and grains.

Dietary fiber or roughage is the indigestible portion of food derived from plants.

Fiber has two main components:

Soluble fiber dissolves in water and fermented in colon as gases and physiologically active byproducts.

Soluble fiber can be prebiotic and viscous…

The main benefits you’ll readily get from dietary fiber includes improvements in the cardiovascular and digestive system along with providing a high degree of satiety.

Unfortunately, in today’s world of fast foods and over eating of processed foods.

Fiber is often overlooked or just plain hard to come by so do any of these sound familiar:

• Constipation
• Diarrhea
• Embarrassing gas
• Painful bloating
• Stomach cramps
• Painful bowel movements
• Hemorrhoids from pushing
• Excessively bad smelling stool
• Burning acid reflux
• Excessive visits to bathroom

Fiber may be able to safely eliminate your problems and keep them away.

And even if you’re not currently suffering from any of those issues, fiber can help keep your colon healthy and free of toxins.

Want a healthy digestive system?

Fiber’s primary role in the body is going to be to help promote a healthy digestive system.

Fiber does this by helping to keep intestines in proper working order and slows down the accumulation of cholesterol along intestinal lining.

Do you really want to lower your bad cholesterol levels?

Another benefit to high fiber foods is they help decrease the level of LDL cholesterol.

You might be surprised at the scientific evidence with healthy effects achieved on reduced heart disease, diabetes and hypertension that’s seen in blood tests.

Fiber does this by binding with dietary cholesterol you eat and while it’s in the small intestine it’s doing it’s magic by removing it from your body.

Who knew a high fiber diet can actually be a very good defense against heart disease?

Fiber and weight loss for women…what is the connection?

Women which consume high fiber on a regular basis generally maintain a much lower weight than those who don’t.

The simple reason is these women typically eat fewer total calories as a result.

Eating fiber from various sources like seeds and nuts adds bulk to you digestive process.

You already know fiber takes a long time to be digested by your body, right?

And that means you’ll stay feeling fuller longer than if you would have done without fiber.

Bottom line, at the end of the day, total calorie intake determines weight gain or weight loss, so fiber is absolutely essential for weight loss.

Are you getting enough fiber?

It’s suggested, when it comes to being sure you’re getting enough fiber, see if you can add on average 14 grams per 1000 calories you eat…

Most women can tolerate between 1500 and 2000 calories, depending on your body weight and daily activity levels, so this translates to 21-28 grams of fiber total.

Tip: Increase your intake slowly…

There can be too much of a good thing, right?

Ddon’t go overboard with fiber because the results can move food through the intestines too quickly, which means fewer minerals get absorbed from foods you eat

Too much fiber can also produce in gas, bloating and cramping, especially when fiber intake is dramatically increased overnight…

Make sure if you have not been eating much fiber in your nutrition plan at all in the past few months, increase your daily intake slowly over time (spread it over 1-3 months). Why?

Because if you go from eating very little fiber a day to getting a very high dose, you most likely will suffer from extreme digestive upset and that doesn’t feel good at all.

Try and increase consumption over the period of a few weeks to ease into this process.

Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body.

It’s good to eat oat bran, oatmeal, beans, peas, rice bran, barley and fruits.

Insoluble fiber, on the other hand is not digested by the body, still it helps to slow down gastric emptying, causing a satisfying increased feeling of fullness as mentioned above.

This is what provides the biggest health benefit when it comes to weight control for you.

Good sources of this fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, brussels sprouts, cauliflower and apples.

So, be sure you do not overlook the importance of fiber in your nutrition plan.

The best high-fiber foods?

Tip: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

Split Peas
Fiber: 16.3 grams per cup, cooked.
Suggest: Spinach and Yellow Split Pea Soup

Staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews and dhals.

South Asian is the best kind of comfort food: healthy, satisfying and super filling.

Lentils
Fiber: 15.6 grams per cup, cooked.
Suggest: Lentil Quinoa Burgers with Sautéed Mushrooms

Lentils are kitchen all-stars, take less time to cook, are more versatile than other legumes.

This takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro and walnuts.

Black Beans
Fiber: 15 grams per cup, cooked.
Suggest: Black Bean and Sweet Potato Chili

Sweet potato pairs perfectly with smokiness of chipotle peppers, adds even more fiber to this hearty bean dish.

Loaded with complex carbs, protein, great cold-weather stew is perfect post-workout meal

Lima Beans
Fiber: 13.2 grams per cup, cooked.
Suggest: Leek and Lima Bean Soup with Bacon

Lima beans might sound unappetizing, yet when cooked in bacon fat, paired with leeks, puréed into a soup and topped with sour cream, they’re pretty darn delicious.

Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Suggest: Roasted Artichokes

Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most kitchens (perhaps because they look a bit prickly).

Get creative and try this simple recipe with lime, garlic and black pepper.

Peas
Fiber: 8.8 grams per cup, cooked.
Suggest: Scallops on Minted Pea Purée with Prosciutto

Puréeing veggies is a great way to squeeze extra nutrients into any meal.

This comes together lightning-fast, is filled with protein, omega-3s and plenty of fiber.

Broccoli
Fiber: 5.1 grams per cup, boiled.
Suggest: Broccoli Fritters

This is a family-friendly dish and is pretty simple.

To make the fritters, just combine onion, garlic, broccoli, eggs and almond meal.

Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.

Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
Suggest: Hoisin Glazed Brussels Sprouts

Try this Asian twist on the old standard as this meal carries tones of ginger, sesame and peanut which really helps keep you coming back for seconds and maybe thirds.

Raspberries
Fiber: 8 grams per cup, raw.
Suggest: Raspberry, Coconut and Oat Macaroons

Raspberries aren’t a hard sell, they’re basically nature’s delightful candy.

Simply add coconut, oatmeal and vanilla for a healthy dessert that pleases any palate.

Blackberries
Fiber: 7.6 grams per cup, raw.
Suggest: Blackberry Lemon Salad

This salad successfully mixes sweet and savory and makes use of blackberries, lemon, scallions and dill to great effect.

Avocados
Fiber: 6.7 grams per half, raw.
Suggest: Chicken, Black Bean, Avocado and Radish Salad

Very few foods deserve the title of “super food” more than the humble avocado.

Jam-packed with vitamins, fiber and healthy fats.

Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness.

Pears
Fiber: 5.5 grams per medium fruit, raw.
Suggest: Herb-Roasted Pork Tenderloin with Pears

Simple and inexpensive way to experiment with an unusual flavor combination.

Pork works well with sweeter flavors and high sugar content of pears makes them easy to caramelize.

Bran Flakes
Fiber: 7 grams per cup, raw.
Suggest: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes

Short on time? Whip up a nutritious smoothie and take breakfast to go.

This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.

Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
Suggest: Avocado Pesto Pasta with Peas and Spinach

Use the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.

Pearled barley
Fiber: 6 grams per cup, cooked.
Suggest: Pearl Barley Risotto with Roasted Squash, Red Peppers and Rocket

Barley is a chewy, nutritious grain which contains more fiber than oatmeal and brown rice.

Barley can be used in soup, salad or tea, try tasty risotto with seasonal fall vegetables.

Oatmeal
Fiber: 4 grams per cup, cooked.
Suggest: Carrot Cake Oatmeal

Use one tablespoon of maple syrup per serving for a guilt-free way to indulge in breakfast and great start to the morning.

Plus this is packed with fiber-friendly oats, carrots and coconut.

If you do get your fiber consumption levels in line, you will most definitely notice a change in how you feel and more than likely a change in how you look as well.

Fiber is a type of carbohydrate your body can’t digest.

When you eat carbohydrates, most of the carbs are broken down into sugar molecules, fiber cannot be broken down into sugar molecules.

And instead it passes through your body undigested, (fiber acts like a digestive tract broom, sweeping and moping up at the same time).

Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Fiber along with adequate fluid intake moves quickly and relatively easily through your digestive tract, so knowing what you know are you going to add more fiber to your diet?

Fiber