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10 High-Fat Foods You Should Be Eating More Of, According To Nutritionists

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As with most things that are studied in labs all over the world, we are learning so much more about food and especially, in this case, fat.   

The more we study the food we eat, the more we will learn why we eat what we do but more importantly, we will learn what our bodies do with the food we eat.  We still need to remember that moderation is key.  But we also know more than ever that we require a wide variety of foods to properly fuel our bodies and keep them functioning at their best.  When we take things out of our diet, we must stop and look at what nutrients we are now doing without, but also, what we are putting into our bodies as a replacement.

The 10 High-fat foods listed in this article are;

  • GRASS-FED BUTTER
  • EGG YOLKS
  • PASTURE-RAISED BACON
  • COCOA BUTTER
  • AVOCADO
  • DARK CHOCOLATE
  • NUTS & NUT BUTTERS
  • FLAX & CHIA SEEDS
  • FULL-FAT DAIRY
  • COCONUT BUTTER

This list is not meant to say go ahead and eat all the fat you can, it is saying that we can’t live without fat, so make it healthy fat.

Below is the article with the details about each food listed.
http://www.womenshealthmag.com/food/eat-more-of-these-high-fat-foods/slide/10

It is Not Hard But it is Work

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Working from home is sometimes just a little complicated.  It is also hard to explain to people who have never thought about Not working for someone else.

When you have a ‘normal’ job you are told where to be, when to be there, what to do, and when to go home.  You are given a title, a job description, and a level of understanding of what is expected of you.  You get to show up, do your thing, and go home.  Working for yourself is nothing like that.  

  • If you decide to sleep for the day, you can.  Although you will pay for that.  
  • If you decide to just sleep in, you can.  Although you may need to work into the evening when everyone else is doing something else.  
  • If you decide to go to the beach instead of working, you can.  Although when everyone else is at the beach, you may be in front of your computer.  
  • If you decide to not submit your invoices this week, you can.  Although you won't get paid.

Working on your own health is very similar to working on your own business.  You have the ultimate control over what you eat and what you do in your day.  Although it will come at a price.  This is one of those ‘grass is always greener’ things.  

  • Some people can eat just about anything and they are never overweight.  
  • Some people never exercise and yet they wear the size you are trying desperately to get into.  
  • Some people think about sugar or carbs, and they gain a little weight and some people start a walking routine that resembles a stroll in the park and they start to slim down.  

I hate to be the bearer of bad news, but there is nothing you or I can do about that.  

There is always a price to pay for your actions or non-actions.  Just as you try hard to be your own boss because the freedom seems so appealing, and it is, there is still work to be done.  Also, if you want to live a  healthier lifestyle that seems so effortless, it really is not.

The comparison between working from home and working on a healthy lifestyle is really not that different.  The truth for both things is that it is not hard, but it is work.  

  • First things first, you are the only you out there, so stop comparing yourself to others.

I have a terrible habit of looking at the other girls at the gym and grumbling to myself and whining to myself ‘ why can’t I look like that”.  Then I just stop remember; I am old enough to be their mother, I have had three big babies, I had over 20 years of bad eating habits to correct, and I have already come a long way.

  • Second, you never know what other people are actually dealing with.  You have no idea what kind of health issues they have just like they don’t know your health background.
  • Third, you don’t know where other people are on their journey.  They may be actually looking at you and seeing an inspiration and you will never know that.
  • Fourth, everyone has had a starting point, a middle place, a setback, a plateau, and a do-over, but you just don’t know where they are.

Working toward your goal is all that is important.  If your focus is your diet, other people won’t see that until you are eating with them.  Just like other people don’t see the hours you will put into your business while they are working at their own job.  Putting time in the gym, trails, pool, yoga class, or wherever you sweat, is what works for you and helps you stay moving toward your goal.  Keep in mind that we are talking about your goals, not theirs.

As the old saying goes: anything worth having is worth working for, so put in the work, put in the effort, put in the time, put in the discipline, put in whatever it takes because in the end the work will pay off and it will all be worth it.  

It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things. – Theodore Roosevelt

 

Ok, You Gained Weight. These 5 Tips Will Get You Back On Track

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So, I subscribe to lots of things.  I receive a lot of emails and I have to admit that I don’t actually read all of them.  

I think most of us are that way.  We say yes, we would like to get your email, then we never take the time to read them.  However, I get some of them just so that I can do some research and get ideas about what people are talking about and then my blog posts are relevant to what you all want.  So when this email popped into my inbox, it made me stop and look.  Ooh, the power of a good headline.  At first, I thought, this is nothing new, I have seen this everywhere and then it occurred to me, but do people still need this info?  And haven’t I written about this before?  The answer is yes to both.  We all are still looking for help and yes I have actually talked about this.

In today’s post, I will include the link for the article as I saw it online but I am going to show you where we have talked about this too.

It confirms to me that we are all on the same page, we are all seeking similar advice and we have come here to our little site and we truly are giving you the answers that you are seeking.

  

This is the abridged version with the main points and where to find them on our blog:

Our blog posts will be first, then theirs.

 Whether you are starting your weight loss journey, finding yourself in the middle of the struggle or working on maintenance, here are tips to keep you on track:  

 

https://www.q4fit.com/hooray-you-have-started/

  • This was one of my first posts to you.  Still true, two years later.  Start small, just start.
  1. START NOW AND START SMALL

You gained weight…it’s a bummer, but you can’t harp on it: move forward. Stop saying “tomorrow will be the day I start.” Once you start you are closer to finishing. Most people love that post workout high, but the toughest part is starting that workout. On days I don’t want to work out, I tell myself to just do a little cardio. I get on the elliptical and push myself to the 5-minute mark, and I know I’m halfway there. Since I’m already in the gym and sweaty, it’s easier to talk myself into 10 minutes of strength moves, too. Some days 20–30 minutes is enough.

Apply the same philosophy to food and goal setting. Instead of focusing on the 80 total pounds you want to lose, put your energy towards the five pounds you can realistically lose in April.

The most exciting part is if you’ve fallen off the wagon completely, taking a few small steps typically results in changes pretty quickly.

 

https://www.q4fit.com/how-do-you-get-back-into-routine/

  • Guilt should not even be a thing, we are human, we make mistakes, but moving on is easier said than done.  BUT, moving on is a must do!
  1. LOSE THE GUILT

It’s easy to feel ashamed, guilty and embarrassed if you’ve gained or regained weight. Weight gain happens, so shift your focus from the past and set your sights on the concrete actions you can take to move forward.

So quit beating yourself up over that cup of ice cream you ate late last night, instead focus on what you are going to do tonight. Have a banana, greek yogurt or string cheese on hand just in case that nighttime hunger strikes again.

Make attainable goals and celebrate yourself when you’ve hit them – strive for progress, not perfection. If you are struggling with intense feelings of shame and guilt this next tip might be especially helpful.

 

https://www.q4fit.com/officially-obese/

  • We see a mechanic, a plumber, a hairdresser, why not someone to help us with our healthy, preventative life?
  1. CONSIDER HELP FROM THE PROS

Whether it’s a personal trainer, nutritionist, medical doctor or therapist, it can help to have someone holding you accountable. Depending on your situation, it can also help to sit down with a professional to unpack why you may have gained the weight in the first place and what you should be doing to make a change that sticks. If you have preexisting conditions, are trying to lose more than 100 pounds or have a BMI of 40 or greater, consulting a doctor ensures you are embarking on the plan that is best for your health.

For me, getting back on track after surgery required checking in with my physical therapist and surgeon about my game plan. It was important to learn what exercises were off limits for the moment and which I’d have to modify or avoid long term (I won’t be running any marathons or doing deep jump squats anytime soon and that’s ok).

 

https://www.q4fit.com/the-dreaded-grocery-store/

  • Food is way too important to leave it to last minute choices.  Because we will always make poor choices when we are hungry.
  1. MAKE A MEAL PLAN

It’s always helpful to plan out your meals when you first start to prevent you from falling back into old bad habits. Personally, I love to cook (plus, cooking at home saves money) and incorporate as many veggies as possible into every meal (even breakfast). If your schedule isn’t conducive to meal planning and getting groceries in advance, try a meal delivery service. My friend signed up for a paleo food delivery service to jumpstart her weight loss plan.

 

https://www.q4fit.com/support-system-to-success/

  • We are not supposed to do life alone, don’t.  It’s time to buddy up!
  1. REACH OUT TO FRIENDS

Tell your family and friends you are working on your weight-loss goals. They may want to join you, and even do a challenge together. Your family can also create an environment that’s more hospitable to your goals by keeping junk food out of sight or better yet, not bringing unhealthy food into the home in the first place. Sometimes it just helps to have someone to vent to.

Weight gain happens and weight loss is hard work, so don’t give up or feel defeated if you are struggling: You’ve got this and you are not alone.

 

This is the blog in my inbox if you want to see the whole thing.

 

http://blog.myfitnesspal.com/ok-gained-weight-5-tips-will-get-back-track/?utm_source=international&utm_medium=email&utm_campaign=april2017_WO_alt

 

 

How We Feel is up to Us, Choose JOY

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We finished our week at church as we do most weeks.  Our pastor asked us how our week was and I really had to think about how to describe it.  

We had a week with a lot of mixed emotions.  Our week was:  my dad had minor surgery, our grandson is healing from an ear infection with an allergic reaction to his antibiotics, we learned of the death of one of my dad’s friends, a cousin announced she was expecting, Doug spent Saturday fishing with our son for a stag,  our daughter threw a surprise baby shower for a friend, the daughter of friends of ours passed away and she was only 21, we learned of a new baby born to another friend who had a tough pregnancy, and that was just the large emotional events.  As I was recalling all of these events, our pastor continued to explain that regardless of what happened, how we felt was up to us and we should choose JOY.

Oh, my that was very powerful for me.  There were moments of sheer joy this week and then moments of sheer pain.  I had moments of so much anxiety and then such relief.  But in the end, with so many different feelings, I was left just whirling.  So I decided that I was going to choose my emotions for this coming week before anything happened and see how I responded.

I have always been a firm believer that you can choose whether you will have a good time at something or not.  When my kids used to groan about going to something or doing something that they didn’t want to do, I would tell them that they were going to have a good time if they chose to.  If you enter an event with the attitude that you will have a lousy time, then you will get just what you expected.  If you want to have a good time, you will find the joy in that event and you will have a good time.

It comes down to how you choose to look at things.  Are you that glass half empty kind of person or a glass half empty kind of person?  I really think that there is another kind of person.  The kind of person that sees that there isn’t a top on the glass and so you can fill it or empty it, if you want, you get to choose.

I am not going to sit here and tell you that it is really just that simple because it is not always that simple.  But, we don’t always have weeks with such turmoil.  Most of us have such bland weeks that they tend to blend into each other and all of a sudden an entire season has passed and it was just a blur.  So if we actually are having a time where there is nothing spectacular going on, then choose Joy.  Make your time filled with joy.  It may take a little practice like anything else, but it will always be worth it.

I have always played ball.  I started as a girl of twelve and over the years have played slow pitch, fast pitch, orthodox pitch, on teams that were really stressful because the win was the only thing that mattered and teams where the drunker the players were, the better they played.  I have played in rec leagues and church leagues. I have played with people the same age as my kids, with my kids, with people a lot older than me, with people I had never met, and people that my friends were on the other team.  This week I played with some people that had been playing together for four years and I learned how truly patient I needed to be.  They had in all that time never actually won a game.  Oh boy.  But, all I wanted to do was play.  Just play.  So I did.  There were so many errors that I couldn’t even count, but these were the most fun people to be around.  

  • I chose Joy.  
  • Hooray, it was not raining.  
  • Hooray, I got to play again.  
  • Hooray, the other team was all young enough to be my kids, and we still played.  
  • Hooray, we actually scored against them.  
  • Hooray, I actually hit well.  
  • Hooray, nobody got hurt.  
  • JOY.  

You can find it in anything if you look.

So this week, focus on Joy.  It may take a little work.  Some of us are going through some really tough stuff.  But, Joy can be found in even the smallest detail.  Remember that your mind can’t tell the difference between a fake smile and a real one, so just smile and you may feel the Joy that you want.

Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy. – Nhat Hanh