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What is MCT Oil?

MCT stands for medium chain triglyceride, and it is commonly found in foods like coconut oil. Medium chain references the number or length of carbon atoms in the molecule, and triglyceride is a scientific word for fat or fatty acids of which there are three types:

  1. Short chain fatty acids with less than 6 carbon atoms (i.e. milk and butter)
  2. Medium chain triglycerides (MCTs) with 6-12 carbon atoms (i.e. coconut oil and palm kernel oil)
  3. Long chain fatty acids (most common) with 13-21 carbons. (i.e. vegetable oil like canola and safflower oil)

There are four common types of MCTs where the number represents the amount of carbon atoms in the chain:

·      C6: Caproic acid

·      C8: Caprylic acid

·      C10: Capric acid

·      C12: Lauric acid

Currently, there is much debate over whether or not C12 acts as a true MCT in the body.  Some contest that it acts...

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Is Coconut Oil Bad for Me?

Did you see the article shared by USA Today and many other news stations that stated how the American Heart Association says eating coconut oil isn't healthy? Here is the article. 

One line from the article states, "You can put it on your body, but don’t put it in your body," Sacks said. 

I know that as consumers this is SO confusing!! One group says coconut/saturated fat isn’t “bad,” and there this well respected organization is saying something different! What are we supposed to do?

Well, we need to educate ourselves, people. The AHA is the same group who told us to eat low-fat foods loaded with sugar and margarine laced with trans fats. Ugh.

1. Let’s get on the same page- we all understand FAT is not bad, right?
And that sugar is actually more the culprit for most health diseases!?

2. This is not a “NEW” study. The article even says, this is a review of existing studies. People like “disruptive” headlines though

3....

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8 Kitchen Staples

Stock up on these kitchen staples, and you will always have a wholesome meal and yummy snack on hand.  When you’re in a pinch, these food items are total lifesavers!   

1.     Frozen Meat

Meal planning got away from you this week?  No problem, defrost that frozen pound of ground beef.  Then throw it in a skillet and season it to your preference. Tacos or a taco salad is an easy meal when you’re in a time crunch and one of my go-tos. I do recommend organic, grassfed meat, when possible.

 

2. Freezer Meals

Next time you make a freezer friendly meal, double the recipe and store the second batch in the freezer for a rainy day. That way, when you have limited time or your little one distracts you and dinner goes from done to burnt (it happens to the best of us), throw that freezer meal in the oven.  Done!

 

3.     Frozen Vegetables

Need veggies in a pinch? Always keep a pack of frozen...

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Low Sugar Snacks for Kids

“Mom, I’m hungry! I want a snack!” Many of us have heard this all too often! If you struggle to keep your kiddos full and satisfied, you’re not alone.  

A child’s typical snack tends to look more like dessert.  Unfortunately, these sugary “snacks” are going to provide a quick burst of energy followed by a crash and hunger.  It’s a vicious cycle.

Snacking and better food choices for our kids is something we discuss heavily in my Mommy Feeding Family 2.0 program. 

You'll notice in the snacks listed below, healthy fruits and vegetables are usually paired with a source of fat and/or protein! This is important for our kids. 

The American Heart Association recommends children under 2 should have NO added sugar.  Note the difference between added sugar and naturally occurring sugar.  Added sugar is added to foods such as soda, candy, cookies, cakes, juice, ice cream etc.  While naturally occurring...

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5 Healthy & Easy Slow Cooker Recipes

If you are busy mom, always on the go, or your professional life leaves you little time to prepare healthy meals…dust off your slow cooker! No need to stress about making time to cook. Your slow cooker has your back! 

Here are 5 easy slow cooker recipes to incorporate into your meal plans…

1.     Fajita Chicken

  • 2 lbs chicken thighs
  • 1 onion, sliced
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 2 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1 tsp pink himalayan salt
  • 1 tsp black pepper
  • ½ cup salsa
  • Place all ingredients in slow cooker, cover, and cook on low for 6-7 hours or on high for 3-4 hours.

 Serve in a sprouted grain wrap or over a bed of dark, leafy greens for a chicken fajita salad.  Sprinkle with shredded cheddar cheese (or your favorite dairy-free substitute), fresh diced tomato, and avocado slices. YUM!

2.     Banh Mi

This is traditionally served as a Vietnamese sandwich. Here is a healthier...

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How to Eat More Vegetables

We all know we should eat our vegetables, because they are good for us! It sounds so easy, but why is it such a struggle to get them in?  Maybe your kids (and spouse) are picky eaters, it’s a texture thing, or you just aren’t sure how to add more veggies to your diet.  Here are some easy ways to make vegetables front and center on your plate!

 Swap Them!

  • Substitute your dinner roll for a baked sweet potato (You don't have to have a grain at all of your meals). 
  • Instead of pasta use spaghetti squash or zucchini noodles, I love this zoodler because it's small and compact.
  • Try cauliflower rice instead of regular rice! It can easily be found in the frozen veggie section or sometimes by the bagged salad in the produce section!
  • Skip the mayo on your next sandwich and use creamy avocado as a spread! 
  • Sub out your flour tortilla for a raw collard green leaf or romaine lettuce wrap.

 Chop Them!

  • On meal prep day chop up a bunch of raw veggies like...
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Ketogenic Diet & Intermittent Fasting

In this video, I explain what the differences are between a ketogenic diet and intermittent fasting. I explain how you can use them together if getting into a state of ketosis is your goal, or how they can be used separately. 

 

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Ketogenic Diet

Have you ever heard of a ketogenic diet or a keto eating? If so, it may have sounded a little scary or intimidating.. let me explain. I've been talking a lot about this on Facebook and even did a live video recently on this topic, which you can watch here.  

What is Keto Eating?

The ketogenic diet is a way of eating that is high in fat (*gasp*), moderate in protein, and low in carbohydrates (aka “carbs”).  The breakdown of the percentage of the daily intake of calories is roughly…

  • 70-80% Fat
  • 10-15% Protein
  • 5-10% Carbs

To put those numbers into perspective the typical American is eating upwards of 60% of calories from carbs.

What happens when we significantly decrease carb intake?

The body breaks down carbs into sugar producing glucose, which is your body’s go-to source of energy. With moderate protein intake and very little carbs, there is no glucose being produced for fuel, and the body goes into a state of ketosis.

Ketosis is a metabolic...

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Eating Healthy on a Budget

It can be overwhelming when you are first trying to shop for a new nutrition plan, eating plan or meal plan. Even just deciding to make that switch to eat less junk food and more whole foods, can seem like a burden, stressful at the grocery store, and appears to be more expensive at first.

Hopefully my tips will show you that there are plenty of ways to eat healthy while on a budget!

  • Fresh vegetables and fruit: Fruits & veggies ideally should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. I know that that doesn’t always happen though. Frozen and canned fruits and veggies work great! When using canned fruits & veggies, make sure to rinse to remove extra sodium or sugars.
  • Meat and fish: Buy in bulk. Cook your recipes in double batches, freeze and store for later in the week. Canned fish (wild caught) is a great addition for your protein!
  • Specials on Staples: When there are specials for your favorite staples, make...
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Leaky Gut

Sounds pretty icky, right?! So what is leaky gut syndrome?  Is the gut actually leaking? Leaking what and where? Can it be stopped? 

Leaky gut syndrome has to do with the permeability of the intestines, which act as a barrier between the gut and the bloodstream.  Imagine the intestinal lining as a net.  In a person with a healthy gut, the holes of the net are extremely tiny and only allow certain particles into the bloodstream.  In a person with leaky gut syndrome, the holes of the net are much larger and allow particles to “leak” into bloodstream that do not belong there, such as bad bacteria, toxins, and undigested food.

These undesirable particles in the bloodstream may cause the following symptoms…

      Bloating

      Fatigue, brain fog

      Gas

      Food sensitivities

      Unexplained skin irritations

...

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