Healthy Fat?! YES! …and you need them!

…ignore this picture, it was added to simply grab your attention! We’re talking HEALTHY FATS …yes, they exist and more importantly they are essential to our general health! Read on…


aka EFAs ARE THE HEALTHY FATS WE NEED and are essential for the healthy functioning of every organ, cell, and tissue in your body. They are vital for cell oxygenation, proper brain and nerve function, health skin, lipid and metabolism regulation, prostaglandin and hormone formation, rapid recovery of fatigued muscles, etc. EFA’s are anti- inflammatory, brain and cardio protective, and necessary for any weight loss program.

Unfortunately, although our modern day diets are high in fat, it is not the “good” kind of fat. Our foods are cooked with overheated, processed, and often rancid oils. The delicate EFA’s in oil are completely destroyed by high temperatures. In fact, prolonged heat completely changes an oil’s molecular structure, making it rancid, toxic and very difficult for our bodies to digest and assimilate.

Essential fatty acids are healthy fats, the “good” kind of fats, fats that heal. They are “essential” because our bodies do not manufacture them, so they must be supplied by specific foods or through supplementation. If we get the right kind of fats in the right amounts and balances, they build our health and keep us healthy. The wrong kinds of fats cause degenerative diseases. We need to choose healthy fats every day.

FACT: Your Body Can’t Live without Fat.

  • The human brain is 60% fat.
  • Fat maintains the integrity of the nervous system, your brain’s “communication center” with the rest of your body.
  • Fat is needed by all the cells in your body: Nerve cells, eye cells, brain cells and even heart cells need fat to survive.
  • Your body needs fat in order to properly absorb and use crucial vitamins such as A, D, E, K and Beta-Carotene
  • Fat boosts your immune system and acts as a shield to keep out harmful germs and microbes that can cause illness.

Essential Fatty Acids Is For Everyone

But Not Just Any Fat Will Do!

Before you throw your hands up excitedly and head for a double burger and a pint of ice cream, you need to know that your body needs a certain kind of fat – a kind that isn’t contained in all of those tempting fast foods or decadent desserts. What your body really wants are Essential Fatty Acids

What Are Essential Fatty Acids and What Do They Do?

They’re not called “essential” for nothing. Every cell in your body is made of these specialized fats, and these cells need a continuous supply of these fatty acids in order to function at its peak. Since your body doesn’t produce these acids naturally, it depends on you to provide them.

How To Tell When You Aren’t Getting Enough…

No doubt that you or someone you know is suffering from one, if not more, of these common ailments – all signs that you aren’t getting enough Essential Fatty Acids from your diet. Symptoms include:

  • Allergies
  • Depression or Hyperactivity
  • Learning Difficulties
  • High Blood Pressure
  • Dry skin and hair; impaired nail growth
  • Chronic eczema, psoriasis or dermatitis; adult acne
  • Chronic diarrhea; Chron’s disease; Irritable Bowel Syndrome
  • Attention Deficit Disorder, hyperactivity
  • Irritability and/or nervousness; PMS, mood change
  • Have emphysema, asthma, or other chronic lung disease
  • History of infertility or impotence
  • Chronic depression
  • Low metabolic rate; weight gain

If left untreated, a deficiency in Essential Fatty Acids could lead to:

  • Diabetes
  • Cancer
  • Alzheimer’s Disease
  • Heart Disease
  • Intestinal Disorders

So Where Do Essential Fatty Acids Come From?

Essential Fatty Acids Foods Some of the best and healthiest sources of these critical nutrients include:

  • Salmon, Herring and Mackerel
  • Hemp Hearts and Hemp Oil
  • Walnuts and Almonds
  • Dark Green Leafy Vegetables
  • Olive Oil and Flaxseed Oil
  • Whole Grain Foods
  • Lean Meats and Eggs
Adding these products into a diet with other highly nutritional foods and exercise can ensure that you’re giving your body the best possible combination of disease fighting, health-boosting nutrients it needs.

What If I’m Vegetarian or Allergic to Nuts?

We realize that some people simply can’t add these types of foods to their diet. In these cases, or even if you’re not on a restricted diet, we recommend getting your Essential Fatty Acids from hemp hearts or hemp seed oil, both of which are packed with the same compounds as the foods listed above, but are odorless and tasteless, so you can use them virtually anywhere! Add them to a salad, baked potato or in a hot, steaming bowl of oatmeal. You won’t even realize they’re in there, and you’re doing your body a huge favor!

Do you need help? Just ask as a Chartered Herbalist,  I specialize in helping people achieve their overall wellness goals. I can help put you on the road to achieving good health and a sense of well-being. I’m here to answer any questions you have and to help you choose the best products.

Enjoy some healthy fats today!


SPEED: Go Faster

My First & Everlasting Love … Track & Field

My love for Track & Field has stuck faithfully by my side for 20 plus years now. The sheer smell of warm rubber, the sight of athletes warming up, running drills and the quick rub-me-downs by coaches post race gets me stirring, every time, without fail. All the track meets I attend today triggers instant memories as if the moment occurred just a few days ago and I’ll sit for hours reminiscing, observing and cheering like I am somebody’s mama!

Every last inch of me is in love with this atmosphere! …If there was ever a true moment in time when I could confidently say I was passionate about something it was when I competed in track. My first & everlasting love …Track & Field!

Sharing some amazing imagery that inspires me to step it up and get to crankin’ …

ICE ICE BABY: How a cold one can benefit your health!


How awesome is this, my co-workers have decided to host a friendly competition that requires that we get fully naked! (Calm down HR!)

The deal is we’re having a contest to see who can take ice cold showers the longest. Sounds simple enough but trust me, those that have jumped blindly into a shower suffering from a hangover and neglected to turn the temperature up before that water gushes down knows that it is hell!! Yea, you can barely stand 3seconds of it!

So far the office record sits at 8mins. I’m going for 10! And not in vain, research tells us there are many health benefits to taking cold showers/ice baths. Read on…

What a Cold Shower Can Do For You

1.    Enhance immunity against infections and cancer

2.    Give your glands (thyroid, adrenals, ovaries/testes) a boost, improving hormonal activity

3.    Jump-start your mood and motivation

4.    Crank up your metabolism to fight type 2 diabetes, obesity, gout, rheumatic diseases, depression, and more

5.    Normalize your blood pressure

6.    Decrease chronic pain

7.    Train and improve your blood circulation

8.    Detoxify your body

9.    Fight fatigue

10. Strengthen exhausted, irritable nerves

11. Rejuvenate, heal, and tone the skin

12. Deepen your breathing

13. Help with insomnia

14. Improve kidney function

15. Reduce swelling and edema

16. Improve lymphatic circulation, thereby increasing immune function

17. Reduce stress by regulating your autonomic nervous system

18. Regulate temperature, fighting chronically cold hands and cold feet and excessive sweating

19. Keep your hair healthy

20. Improve hemorrhoids and varicose veins

21. Reduce aches and pains

(This picture added because …just because … AlohaBoy makes a cold shower look inviting!)

More on the matter…

Hmm … “The Ice Diet” …let me know what you think:

Ladies, still not attracted to a cold one?! …well perhaps this might get your attention:

Help With Weight Loss Success

Cold water is said to increase your metabolic rate because your body has to burn through some calories to warm itself up. A higher metabolic rate is associated with faster weight loss. Because your metabolism is a natural calorie burning process, it stands to reasons that an increase in metabolic rate will help you in your efforts to reduce weight.
Better looking skin
When you shower with warm        water, it opens up your pores. Then you wash and this cleans up your pores. That’s all good. When you end, it would be best to close your pores and cold water does just that. It’s good to close your pores after you are all cleaned up because it will prevent the pores from being easily clogged by dirt and oil, which causes skin imperfections such as acne for example. Another benefit is that cold water makes your blood vessels constrict which reduces swelling and the appearance of dark circles under your eyes (where skin is at its thinnest). This provides you with a young, healthy glow.

Advanced Ab Exercise: Forearm Plank Balances

Advanced Ab Exercise: Forearm Plank Balances

Look what I found! I love this ab exercise, and when I say love I mean love to hate it! I remember having to perform 10 reps of this exercise after each track practice as a young teen, hell, but it gets the job done.

The Nike Training Club teams with the one and only Jeanette Jenkins aka ‘The Hollywood Trainer’ and films her explaining how to get the job done. Tune in, then apply…

Courtesy of: NikeWomen

Lita Speaks: Keep reaching!

“My own personal standards are ridiculous. Seems winning is never possible. But that’s OK, as long as the bar is always hovering above my head I’ll continue to reach for the skies.”

…………………………… ……….. ….. ……………………………………………. ……………… …..

You’re only playing yourself when you incomplete your set, not finish your reps, give minimal effort. I find that most people are quick to complain about their bodies, worry about being overweight, out of shape and unhealthy and yet there is little effort to changing yourself for the better and/or pushing yourself to a higher level of success.
Set realistic goals but keep them challenging enough that you’re fighting for the finish line. Not only is it important to set goals, it is also invigorating to push yourself beyond your own standards, a standard you’ll find you never knew existed until you reach it, better yet, achieve it! You will find pain there, sure, you’ll also find a new found faith in self and your own abilities.

Keep reaching as if there is no limit!

I always seem to find the corniest pictures, it’s great.

Plyo Anyone? …Lets get our HOP on!

I’m sharing exercise techniques that I am currently applying to my own training regime as it pertains to this triathlon I’m up against in just a few months!

The goal is to maintain strength and power in my legs without gaining extra muscle mass. Why don’t I want to gain muscle mass? Due to my genetics I have a tendency to gain muscle pretty quickly and genetically I am heavier than most for my height. I do not want to gain any more weight than I am currently carrying now because added weight will not be fun to swim with! Plus and above all else I promised my dear mother I wouldn’t sink and die out there! So with that said I really need to steer myself away from weight training (never an easy task!) and redirect my strength and power training without the use of weights. My answer is Plyometric Training, naturally!

Benefits of Plyo Training

  • Improves muscle response time
  • Increases muscle performance
  • Tones muscles
  • Improved balance and posture
  • Increases flexibility, reducing capability for injury

I’d recommend Plyo training for women who want to build stronger bodies but don’t necessarily want to gain too much muscle mass. Plyo is also terrific for toning the body and encouraging functional strength and power. I must stress that Plyo training must be performed correctly, like any form of training if done incorrectly it can lead to injuries predominantly in the knees and ankles. Avoid your ipod and any other distractions while doing Plyo, you want to lock your focus on what you’re doing and concentrate on your landings and foot placement. Sprained ankle, messed up posture?! I don’t think so! Focus!

I found some terrific videos to help demonstrate what I’m doing in the gym. Courtesy of GoodhealthfitnessUK:

…hit play:

Exercise 1: Lateral Bench Hop

Exercise 2: Lateral Box Hop

Exercise 3: Advanced Single Leg Bench Hop