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6 Facts about Fats

5/30/2023

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6 Facts about Fats

Over the last decade, there's been a lot of confusing and conflicting info surround the topic of fat. Sometimes it's hard to know what to believe, especially when sorting through marketing agendas. It's good start with the science to know how fats work in the body. ​
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1- Sugar, not fat, makes you fat.
The average American eats 152 pounds of sugar and 146 pounds of flour that converts to sugar every year. Yikes! That’s almost a pound of sugar and flour combined every day. Your body can't burn all that sugar and inevitably, the body stores it as fat, which contributes to insulin resistance and extra weight.

2- Saturated fat is not your enemy.
Although it's commonly taught in the traditional medical field that fat isn't good for you, a review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease. 

3- Some fats are unhealthy. 
They include trans fat and inflammatory vegetable oils.  We are exposed to these fats in alarming amounts. These fats are inexpensive and the fat of choice in many processed and packaged foods. They contribute to inflammation, which plays a role in nearly every chronic disease. 

4- Everyone benefits from more omega 3s. 
Because our diets are high in omega-6s, it creates an unbalanced ratio and a deficiency in omega-3s. Ideal ways to get more omega 3s in your diet include eating wild or sustainably raised cold-water fish (at least two servings weekly) or taking an omega-3 supplement (a ratio of roughly 300 EPA to 200 DHA is ideal). 

5- Eating fat can make you lean.  
Good fats create healthy cell walls and are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body stores fat. The right fats also increase fat burning, cut your hunger, and reduce fat storage.  Eating the right fats can regulate sugar levels and promote weight loss. 

6- Your brain is about 60 percent fat. 
We need fat to help our brain work better! This impacts memory, mood and cognition. 

Your body gives you signs whether or not you are getting enough quality fat. 
Warning signs include:
  • Dry, itchy, scaling, or flaking skin
  • Soft, cracked, or brittle nails
  • Hard earwax
  • Tiny bumps on the backs of your arms or torso
  • Achy, stiff joints
  • Dry eyes

Among my favorite sources of fat include:
  • Avocados/avocado oil
  • Nuts—walnuts, almonds, pecans, macadamia nuts, cashews
  • Seeds—pumpkin, sesame, chia, hemp
  • Fatty fish, including sardines, mackerel, herring, and wild salmon 
  • Extra virgin olive oil 
  • Grass-fed or sustainably raised animal products
  • Extra virgin coconut oil

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5 Benefits of Oil Pulling

6/23/2022

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5 BENEFITS OF OIL PULLING

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Oil pulling is an oral detoxification done by swishing 1 tablespoon of coconut oil around in your mouth for 10-15 minutes. It works by pulling the toxins out of your mouth and creating a clean environment that contributes to the proper flow of saliva. This makes it curative as well as preventative when it comes to oral health. 

5 BENEFITS OF OIL PULLING
  1. Can kill harmful bacteria
  2. Could help reduce bad breath
  3. May prevent cavities
  4. Decreases gum inflammation and improve oral health
  5. Simple and inexpensive


HOW I DO OIL PULLING
  • First thing in the morning before eating or drinking, swish 1 tablespoon of organic unrefined coconut oil in your mouth and between for 10-15 minutes.  I like to do this while I am taking a shower or getting ready for the day. 
  • Make sure you don't swallow the oil. After 10-15 minutes, spit it in a trash can (not in the sink or it will clog the drain over time). Rinse your mouth with warm water and then brush your teeth. 
  • The recommendation is 3-4 times weekly but after doing this for years, I have found that my mouth and teeth feel gross if I don't do it daily.

* I like to add 1 drop of Clove Essential oil to my mouth after adding the coconut oil for an added oral health boost. 

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Want to Change Your Health Habits but Overwhelmed with Where to Start?

2/10/2021

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Here are five simple things you can start today to feel and look better!

1- Eat Real Food- Eat food in its natural state. Try shopping around the perimeter of grocery stores and eating more raw fruits and veggies. Choose foods that represent all the colors of the rainbow to widen your intake of nutrients and vitamins. 

2- Minimize Processed Foods- This means anything that comes in a package or bag. The longer the shelf life of what you eat, the shorter yours will be. 

3- Eat Healthy Fats- Upgrade your choice of oil from canola, vegetable, corn, soybean and margarine to avocado, coconut, olive oil and butter. Fill your diet with nuts, seeds, olives and salmon. 

4- Eat with Friends- Eating with friends improves digestion by slowing down your eating, stimulating more stomach acid to fully digest your food,  increased enjoyment and savoring of your meal and decreasing your stress. Turn off the tv, phones and avoid reading or scrolling while you eat. 

5- Drink More Water- Drink half your body weight in ounces of water (not tea, juice or other liquids, just water). If drinking water is difficult for you, add doTERRA citrus essential oils to flavor your water and ease your toxin load.  
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Essential Oil Spotlight: Geranium-The Poor Man's Rose

4/11/2018

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Throughout history, Geranium promotes youthful looking skin, hair and nails. I love to add it to virgin coconut oil and apply it to my skin every morning to moisturize and make my skin glow.

doTERRA Geranium has a sweet floral aroma and used in desserts, sweets, teas, and pastries. When consumed, it calms nerves and lessens stress. Citronellol is a main component in Geranium; it acts as a natural insect repellent and is handy during spring due to insect activity. With these natural benefits, there are infinite ways to utilize it all year round. 

If you don't have this oil yet, stop by the Country Cupboard for a sample and try it yourself! 

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Pumpkin Pecan Cobbler

11/21/2017

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I could survive Thanksgiving dinner on just side dishes and dessert alone! This is one of my favorite fall desserts and is a perfect addition to your Thanksgiving meal. 

Pumpkin Layer:
1/2 cup + 3 tablespoons of almond flour
1/2 cup oat flour 
2 teaspoons baking powder
1/2 teaspoon salt
2/3 cup sugar (or date paste)
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1/4 teaspoon clove
1/2 pumpkin puree
1/4 cup, plus 1 tablespoon milk
(almond, rice, coconut will all work also) at room temperature
1/4 cup melted and cooled coconut oil
2 teaspoons vanilla


Topping:
1/3 cup maple syrup
2/3 cup water
1/4 teaspoon cinnamon
1/3 cup pecans
1 cup additional very hot water. 

1. Preheat oven to 350 degrees. Lightly coat a 2 quart casserole dish with cooking spray. 
2. In a medium bowl, whisk together the flour, baking powder, salt, sugar, cinnamon, ginger, nutmeg and cloves. Set aside. 
3. In a smaller bowl, stir together milk, pumpkin, melted coconut oil, (date paste if using) and vanilla to combine. Pour the wet ingredients into dry ingredients and stir gently until combined. The batter will be very thick. Scrape the batter into the prepared pan and smooth into an even layer. 
4. Prepare the topping: In a small bowl, stir together syrup, water, cinnamon until well combined. Stir in the pecans, then drizzle the topping mixture over the pumpkin batter. Pour the hot water evenly over the top. DO NOT STIR. Place in oven with a baking sheet underneath to catch any drips. Bake for 55 minutes, just until the middle is set. Remove from oven and let cool for 5 minutes. Serve warm with ice cream or whipped cream. 

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The Coconut Oil Cure

6/9/2017

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I had a recent recommendation for The Coconut Oil Cure by one of my loyal customers. After leafing through it, I agreed with her and now it's on the shelves at The Country Cupboard.

​Not only does it explain the benefits and uses of coconut oil but it also has some fabulous recipes for weight loss, beauty and optimal health.

​Complete with enticing pictures, just $14.99!

Here's a peek at the recipes:
Orange Creamsicle Whipped Body Butter
Coconut Face Cleanser
Soothing Headache Balm
Healing Burn Salve
Raspberry Yogurt Smoothie
Coconut Chocolate Milkshake
Honey Nut Granola
Spicy Coconut Quinoa Bowl
Sticky Coconut Pork Ribs
Light Coconut Mousse 


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