25 Foods that Provide Healthy Fats

25 Foods that Provide Healthy Fats

Forget "Low Fat." Let's talk Healthy Fats!

What ARE healthy fats exactly? Well, healthy fats are fats that our bodies need and thrive on. Healthy fats help lower LDL cholesterol (the bad kind) and help raise HDL cholesterol (the good kind.) Healthy fats, such as Omega-3s, can also help reduce inflammation, protect blood vessels, aid in weight loss, and provide protection against heart disease and stroke. What else can healthy fats do? Well, they can help cleanse the body of toxins, keep you fuller longer, and fuel the body for a top notch workout!

Healthy fats are mostly known as monosaturated fats, plant sterol or stanol esters, polyunsaturated fats, and Omega-3 fats, fatty acids, or oils. 

So, how do we get these healthy fats in us on a daily basis without overdoing it? We eat the healthy fats that give us the best results. With that in mind, I give you 25 of the best foods to eat in order to get those essential, beneficial, healthy fats into your life!

25 Foods that Provide Healthy Fats

1. Pistachios

2. Avocados

3. Almonds

4. Olive Oil

5. Sunflower Seeds

6. Pecans

7. Salmon

8. Flaxseed Oil

9. Olives

10. Tuna

11. Sardines

12. Soybean Oil

13. Peanut Butter

14. Trout

15. Eggs

16. Cashews

17. Almond Butter

18. Spinach

19. Chia Seeds

20. Mackerel

21. Dark Chocolate

22. Cheese (full fat)

23. Sour Cream (full fat)

24. Pumpkin Seeds

25. Coconut Oil

RUNNER UP: Butter

Though butter is not the healthiest fat around, when combined with cooked vegetables, butter can actually help the body to absorb more vital nutrients from the veggies as opposed to eating the vegetables alone. 

I hope you enjoyed my list of healthy fats. Before I go, I want to warn you a bit about the "not so healthy fats." These fats are mostly known as saturated fats, trans fats, and partially hydrogenated oils.  They do appear in some of the foods on this list (most notably in sour cream and coconut oil) but they are combined with the other, healthier fats, so it isn't a big deal. In fact, one may eat some saturated fat and trans fat daily and still be healthy; it's when we get far too much of these unhealthy fats that we run into problems and put ourselves at higher risk for heart disease and stroke.

So where are all these unhealthy fats hiding? 

In snack foods, dips, margarine, processed food, fried food, fast food, bacon, shortening, red meat, whole milk products, lard, palm oil, and cake to name a few...

So make sure to read labels, avoid too much food that's full of the "unhealthy fats," and make use of this list of healthy fats I've written here. Do that, and you should be doing great!

As always, be sure to talk with a doctor before making any serious alterations to your daily diet.

Peace and Love,

Meagan

Top 10 Fitness and Health Picks for 2015

Top 10 Fitness and Health Picks for 2015

In 2015, I would like us all to set a new standard of beauty: healthy! What does that mean exactly? 

Well, that means not worrying so much about the scale or the opinions of others; that means listening to your body and doing what you and your doctor think is best for you and your body; that means not shaming others for being too fat or too thin or too curvy or too buff; and that means loving yourself every step of the way, so that you can enjoy your life and uplift and inspire others along the way! 

It means living in a healthy way to keep your body, mind, and spirit healthy! 

But, I honestly think people get scared off sometimes by people who promote "healthy living" or "healthy lifestyles," because their posts on social media and such can be very intimidating. Believe me, I completely understand! Looking at pictures of their refrigerators stuffed full of fresh fruits and veggies and pictures of their clean, green houses and pictures of their rock solid abs CAN be intimidating. But even those amazing people who look like they are living the perfect healthy lifestyle did not get there over night. It takes time!

And in that time that it takes to grow and change, it is important that you focus on one of the most important aspects of healthy living - loving yourself. Why is that important? Well in order to truly embrace things that you know are good for your body, mind, and spirit, you have to LOVE your body, mind, and spirit. I know... that takes time too.

For me personally, and I think for many others, transitioning into a healthier lifestyle is not just about taking your time, but it is also about variety. Yes, you have to invest a lot of time into changing bad habits and making new adjustments to your life, and learning to love yourself... but if you are not varying your routine and challenging your body consistently, you may get burnt out quickly, especially if you're not seeing results for a LONG time. Then what happens? Well, you may give up. 

Not this year! Let's make THIS the year that you start to work toward a healthier you!!!

How are we going to do this? Well, to start, I have this handy, dandy list here that gives you MY personal top picks for fitness and health items to incorporate into your life in 2015.  You can purchase them through the links provided. (I do receive commission from Amazon for promoting and selling the items listed through their website, just so you know. However, that does not change the fact that I love these particular items and hope that they can benefit others as they have me.)

 I hope you enjoy my picks for the top 10 fitness and health items for 2015.

Top 10 Fitness and Health Picks for 2015

1. Jillian Michael's 30 Day Shred

"Jillian Michael's 30 Day Shred" is one of my favorite DVDs to use when I have been slacking off for awhile. Jillian leads you through effective warm up stretches and then works you hard before providing a little cool down at the end. Throughout, she pushes you to perform at your best, reminds you that even people who weigh over 300 lbs can do jumping jacks, and truly inspires. "30 Day Shred" includes 3 different workouts (Levels 1,2, and 3) that each provide their own unique challenges, helping to keep variety alive in your healthy life.

If you would like to purchase Jillian Michaels 30 Day Shred, click here to order on Amazon.

2. 10 Minute Solution: Pilates

"10 Minute Solution: Pilates" with Lara Hudson is by far my FAVORITE workout DVD EVER!!! I love the workouts, I love that each one is only 10 minutes, so I can have a 10, 20, 30, 40, or 50 minute workout depending on the time! My personal favorites on this DVD are "Pilates for Abs," "Pilates for Buns and Thighs," and "Pilates for Flexibility." Lara is an excellent guide too. Pay close attention to her advice on how to use your breath as you work your way through each of the exercises, because she is great at telling you just what to do, in a calm, reassuring way. 

Get Ten Minute Solution: Pilates on DVD through Amazon.com

3. The ItWorks Ultimate Body Applicator

Better known as "that crazy wrap thing," the ItWorks Ultimate Body Applicator is an awesome product that helps to slim, firm, tone, and detoxify you. (I even notice that I tend to poop better after I use them!) Results start in as little as 45 minutes, and each "wrap" continues to work for 72 hours after application! Wow, right?They are only available through ItWorks because there is nothing else out there like them! If you buy them in the "Wrap Pack," you get 4 body applicators (wraps) and a tube of their defining gel as well. If you sign up as a loyal customer, you get the pack for cheaper. And if you sign up to be an ItWorks representative, you can make money and get free product.  I don't personally run an ItWorks business, but my dear friend Kelsey (aka: Crunchy Hippie Mama) does, so if you have any questions, please contact her!

Purchase the "Wrap Pack," become a Loyal Customer, and/or Learn More on Kelsey's Website

4. Tone Fitness Hourglass Shaped Dumbbells

Dumbbells are truly an essential part of a healthy lifestyle, in my personal opinion. I regularly use my hand weights to aid in my exercises. They are great for chest flies and for use during squats.  It is also fun to march and curl dumbbells along to some upbeat music.  I recommend this set because it has three different sizes/weights AND it has a handy stand. (Plus... not going to lie... I love the colors!)

If you would like this dumbbell set, it is available on Amazon through this link.

5.  Sundown Naturals Gluten-free Adult Multivitamin Gummis

I believe that a daily multivitamin is a very good idea for everyone. Sundown Naturals Gluten Free Adult Multivitamin Gummis happen to be the multivitamins that I take on a daily basis. I'm not sure how much more I could say to promote them other than that. I use them and I love them! These gluten free multivitamin gummis are good for you and taste good too. So with that, my promo is through!

After talking with your doctor, order your Sundown Naturals Multivitamins here...

6. Gaiam Stainless Steel Water Bottles

These fashionable water bottles from Gaiam are not just cool, convenient ways to carry around the ever so important water, they are also recyclable, BPA free, and eco-friendly. I like that. If you like that too you can order a Gaiam stainless steel water bottle on Amazon through this link:

Gaiam Stainless Steel Water Bottles on Amazon

7. Natalie Jill's Rev 4

Natalie Jill is an amazing, inspiring, hard working and beautiful woman! She is truly on a mission to help others live healthier and happier lives. In "Natalie Jill's Rev 4," she offers up 4 complete 10 minute workouts that focus on using your own body to become stronger. I love it! It is a great workout DVD for those pressed for time, those who like variety and constant challenge, and those who want to live healthier, happier lives while helping support the careers of others (like Natalie Jill) who make those kinds of better lives possible for so many.

To buy Rev 4, go here: Natalie Jill's Rev 4 DVD on Amazon

For more inspiration and advice from Natalie Jill, "like" her on Facebook: Natalie Jill Fit on Facebook

8. Natural Fitness Roam Folding Yoga Mat

This eco-friendly, folding yoga mat is super portable, which is good. Because healthy living is a round the clock thing; it is not just about gym time or yoga class once a week! Truly! 

Use this mat for yoga, pilates, meditation, and more. It even comes with a groovy recycled carrying case, for convenience, style, and that good "Earth saving" vibe!

If you'd like your own, you can pick one up on Amazon here:

Natural Fitness Roam Folding Yoga Mat

9. Gaiam Total Body Balance Ball Kit

The Gaiam Total Body Balance Ball Kit is an awesome set to get you started with balance ball routines. It is also just a fun thing to sit on sometimes. Balance balls can help strengthen your core as well as several other muscle groups when used in regular workouts. They can also be tossed and rolled around and freak cats out.

If you want one, you can of course get it through me on Amazon:

Gaiam Total Body Balance Ball Kit

10. Lebert Equalizer

You can simplify your exercise routine and conquer your fitness goals with the Lebert Equalizer Total Body Strengthener. It's a simple, portable, yet multi-purpose and versatile piece of strength training equipment that works arms, chest, back and core muscles by using your own body weight as resistance. Created by personal trainer and Taekwondo Black Belt, Marc Lebert, the Equalizer is now used by athletes of all levels and ages, as well as those of us who have learned to love our own bodies and take our health and fitness into our own hands.

If you want to purchase the Lebert Equalizer bars, you can get them on Amazon here:

Lebert Equalizer Total Body Strengthener Bars on Amazon

And of course, keep checking back with The PonchoMeg Program blog for more great inspiration, fitness, health, and food advice, product recommendations, helpful health and fitness lists, and more!

And please, talk to your doctor before starting any diet or fitness program. I am NOT a doctor; I am just a health conscious fitness trainer, minister, model, actress, musician, writer, & artist who wants to help people.

Peace and Love to ALL!

Meagan

Anti-Inflammatory and Pain Relieving Foods and Drinks

Anti-Inflammatory and Pain Relieving Foods and Drinks

Certain foods and drinks happen to contain certain nutrients, minerals, vitamins, antioxidants, etc. that lend themselves well to reducing inflammation and relieving pain within the body. Many of these foods and drinks are also used in cleanses, to detox, to combat belly bloat, and/or for weight loss due to the power that they contain.  

NOTE: Take caution when trying to add these foods and drinks into your diet, as too much at once can cause digestive upset. Work them into your daily diet slowly for best results, and always consult a doctor when making major dietary changes.

Anti-Inflammatory and Pain Relieving Foods and Drinks:

Coffee

Ginger

Acai berries

Olive oil

Sage

Basil

Almonds

Spinach

Arugula

Grapes

Grape juice

Flaxseeds

Flaxseed oil

Turmeric

Cinnamon

Salmon

Celery

Cucumber

Pomegranate juice

Cranberry juice

Tart cherries

Blueberries

Strawberries

Cayenne Pepper

Kale

Water with lemon

Lemon juice

Aloe vera

Paprika

Coconut oil

Green coffee bean extract

Red peppers

Green tea

Chamomile

Dandelion leaf

I hope that this list of anti-inflammatory and pain relieving foods can help some of you to feel better.

Peace and Love to ALL!

Meagan

10 Healthy Condiments

10 Healthy Condiments

Healthy food does not mean flavorless food, but when it comes to adding flavor and flair to a meal, there are certain condiment options that are simply better for you. Here is my list of 10 Healthy Condiments:

1. Tahini

Tahini is a savory sauce made of sesame seeds. It is loaded with helpful minerals like magnesium, potassium,  and iron and can be used in hummus, baba ganoush, and as a base for salad dressings and dipping sauces.

Get Organic Tahini on Amazon

10 Reasons to Eat Tahini - from Mind Body Green

2. Mustard

A tangy, yellowish-brown sauce, mustard not only adds flavor and kick to a dish, it adds a bright, cheery color. More importantly, this condiment is loaded with antioxidants, anti-inflammatory compounds, and essential minerals. It also helps clear out the sinuses! Use it on sandwiches and wraps, as a dip for pretzels or veggies, or add it to salad dressings and marinades.

Get Organic Brown Mustard on Amazon

3. Pesto

With a healthy and thick aromatic sauce, pesto is a great choice for foodies looking to incorporate more fresh herbs into their diets. Typically made with basil and garlic as a base (YUMMY!), it can also be made with other greens, such as parsley or kale, and nuts, like almonds. Pesto is amazing on sandwiches, in pasta dishes, and just as a dip or spread.  

Make Your Own Pesto with this Mortar and Pestle from Amazon

Alchemy of the Mortar and Pestle Book

4. Salsa

Homemade or store bought or out at a restaurant, salsa is a healthy condiment option to keep in mind and on hand. It can be used in wraps, egg dishes, on burritos, tacos, and fish, and of course as a dip for tortilla chips. With its combination of tomatoes, peppers, and spices, salsa is not only a healthy condiment choice, but it can also help you burn fat, gain muscle, prevent cancer, diminish inflammation, and stay fuller longer. Plus, it's fun to say. Rolls right off the tongue... Salsa!

Get a 6 Pack of Frontera Salsa (by Chef Rick Bayless) on Amazon

Salsa Recipes to Try at Home from Rick Bayless himself!

5. Horseradish

If you are looking for major health benefits from your condiments, horseradish is where it's at! From fighting the flu, respiratory disorders, and urinary tract infections to possibly making human beings more resistant to cancer, horseradish is a terrific healthy condiment to add to your arsenal of good health! It can fight headaches, ease joint discomfort, act as an analgesic, and... it tastes great! It has a pungent, tangy zip with a bit of heat. Horseradish is great on sandwiches, paired with meats and seafood, in cocktail sauces, as a dip for french fries, and with grilled cheese (my favorite way to eat it!)

Get this delicious horseradish on Amazon

6. Guacamole

Made with a base of avocados, guacamole is a healthy condiment filled with healthy fats! When you add cilantro, lime juice, onion, a pinch of salt and maybe tomato and garlic, Guacamole becomes a super health food! Guacamole makes a great addition to sandwiches, salads, tostadas, wraps, tacos, nachos, egg dishes, and as a dip with bread, tortilla chips, veggies, pretzels, or crackers.

How adorable is this guacamole serving dish?? I'm in love!

You can get one HERE!

7. Organic Ketchup

Organic ketchup is filled with heart healthy antioxidants like lycopene, shown to help prevent cancer growth, as well as high levels of vitamins A, C, and E, making it a great healthy condiment to keep around. Organic ketchup tends to have more nutrients and less additives as compared to its non-organic counterparts, so if you go non-organic, check those labels! Organic ketchup can be great on burgers, sandwiches, wraps, scrambled eggs, and of course, for dipping french fries and tater tots! 

Get a 6 pack of Annie's Organic Ketchup on Amazon

8. Honey

Honey is a sweet, sticky condiment filled with antioxidants that protect cells from the damaging effects of free radicals in the body. Honey is also full of antioxidants that reduce the risk of heart disease, cancer, cognitive decline, and macular degeneration. It can also help alleviate symptoms of seasonal allergies if taken daily. Use honey in oatmeal, tea, coffee, cereal, in smoothies, on sandwiches, with cornbread, or with fruit and coconut flakes for a tasty treat! Honey is a sweet and satisfying healthy condiment.

Add a little sweetness to your diet with this honey from Amazon

10 Health Benefits of Honey from Care2

9. Apple Cider Vinegar

Yes, I know... you hear about apple cider vinegar all the time... it has become kind of a major trend in the health world; but with good reason! It truly is an amazing condiment. Apple cider vinegar is antibacterial, antifungal, and antiviral, and it is good for weight loss, detoxification of the body, and muscle recovery. As a healthy condiment, apple cider vinegar is great as a base for salad dressings or as a flavor enhancer for potato wedges, chips, or french fries. 

Get Braggs Organic Apple Cider Vinegar on Amazon

10. Hot Sauce

Hot sauce can be a good, healthy condiment choice when used in moderation (meaning, not on EVERYTHING as I know some of you would do!) Made of healthy peppers and full of capsaicin and other antioxidants, hot sauce can actually act as a weight loss aid and metabolism booster. Just be aware of the sodium levels and of other additives that may be in your hot sauce. Hot sauce is great on eggs, in salads, on wraps and sandwiches, on tacos, nachos, burritos, tostadas, and more! (But not everything!)

Get Melinda's Extra Hot Hot Sauce on Amazon

I hope this list helps you to make some healthier food choices when it comes to your condiments.

Peace and Love to ALL!

Meagan