Healthy and Balanced Diet: Cooking Oils

Cooking Oils For a Healthy Diet

Trying to maintain a healthy and balanced diet? Are you using oils when cooking and meal prepping?

Cooking oils are confusing. Vegetable oils are good, right? You would think so, since they do extract the oil from vegetables, but sadly they are not. Vegetable oils are linked to cancer, heart disease, and diabetes, because they use partially hydrogenated and hydrogenated oils. Avoid corn oil, sunflower oil, peanut oil, soybean oil, palm oil, and grape seed oil.

Some healthy oils to use are coconut, almond, olive, and flaxseed. While high in fat content, there’s no reason to be afraid, as it is the healthy fats they contain. Combined with Omega 3s, these oils help support brain function. It is best to get these oils cold or expeller pressed, also known as “unrefined oils,” as they use mechanical methods to extract oil, instead of extreme heat or chemical solvents. Mechanical pressing keeps in all the nutrients and doesn’t oxidize the oil, which keeps it free of toxins and free radicals. Toxins and free radicals can cause havoc on the body, causing all sorts of health problems. Cooking with these oils will get you well on your way to eating a healthy meal, and maintaining a healthy and balanced diet.

Sleep and StrongBoard

Sleep

You’ve been working hard on your StrongBoard consistently, and you’ve also been eating super foods while avoiding unhealthy junk food. Yet, you still feel like you could be seeing more results. What could be in your way? If you’ve been eating right and exercising, then the answer is sleep. Sleep is the bedrock on which all health and fitness goals rest on. Sleep’s importance cannot be understated. Think of sleep, exercise and diet as three points on a circle. All are tied together, so if something changes with one, it affects the other two.

How you sleep affects the quality of your workout, and how your body recovers. Willpower is also greatly affected, so it can be much harder to resist that donut on four hours of sleep than a full night’s rest. Getting a good night’s rest will have you feeling motivated and inspired to workout instead of groggy and dreading your workout. The good thing about eating right and exercising is that it improves your ability to fall and stay asleep.

How much rest should you be getting? It varies depending on the person, but between seven to ten hours, with eight to nine hours being average. A dark, quiet, cool room is optimal. Keep exercising and eating right, you should be well on your way to a good night’s rest.

Healthy Breakfast Meals

Healthy Eating and StrongBoard Balance Board

Sometimes being a busy professional and eating healthy are in opposition. If you are always rushing out the door, it’s hard to find time to cook. However, eating a balanced, nutritious breakfast can be vital to your fitness journey.

Here are three easy breakfast meals that take minimal prep time.

1. Chia Seed Pudding and Fruit: Involves very little preparation. All you need is your favorite nut milk, chia seeds and fruit.  The night before just throw the 1 part chia seeds to 2 parts nut milk into a tupperware, stir and refrigerate.  In the morning the chia will be pudding like and so yummy with lots of protein. Add fruit, nuts and your favorite sweetener (optional) and you have a wonderful breakfast you can eat anywhere.

2. Avocado and toast: Pop a slice of whole wheat bread in the toaster, and then slather some avocado on top. If you have time you can add tomato, sprouts, salt or pepper.  It’s delicious, fast and perfect to take on the go.

3. Oatmeal: Whether you boil water or nut milk, oatmeal is one of the easiest, healthy breakfast meals.  Add 1 part oatmeal to 2 parts BOILING liquid of your choice.  Then add fruit, nuts, cinnamon and your favorite sweetener (optional). The slow digesting carbohydrates should keep you full for hours and give you the energy you need to get through your busy morning!

 

 

Healthy Snacks – Roasted Chickpeas

StrongBoard Balance Board Healthy Snacks Roasted ChickpeasChickpeas are an amazing and delicious way to refuel after a workout. They are nutrient rich, filled with fiber, protein, carbohydrates, and contain high levels of Iron, Zinc, Manganese, Molybdenum, and Folate. They make a great addition to salads, stir fries, and casserole dishes to support clean eating and add an extra boost of nutrition.

If you’re looking for a healthy snack, try this delicious roasted chickpea recipe!

  1. Heat oven to 400 degrees
  2. Prepare dried chickpeas overnight OR rinse of a can to remove sodium and preservatives
  3. Shake out any liquid from the peas, and place a kitchen towel over a large surface
  4. Spread chickpeas on top of towel and allow to dry
  5. Rub to remove skin
  6. In a large bowl, toss chickpeas with a small amount of oil
  7. Roast in oven for 20-30 minutes, or until desired texture
  8. Remove from oven and cool in a large bowl. Add spices of your choice; salt and pepper, creole seasoning, or curry spices are all quick and easy additions. Mix it up, get creative and let us know in the comment section your favorites!