Tag Archive for neurogistics

Workouts for Your Mind and Body

workouts for mind and body Exercise can increase self-esteem and bennefit the brain in some amazing ways. Not only does working out increase feel-good neurotransmitters, such as serotonin, there are also many workouts that have been created to build you up mentally and physically.

The act of moving your body helps your brain become more balanced and mindful of your emotions. When you are in tune with your body, you are able to make better decisions and change your mindset. But there is more, not only are you more confident in your appearance, but with exercise, your brain fills with endorphins that make you happier and more energetic.

It can be difficult to take that first step into a big, intimidating, gym or even tie your tennis shoes to head out the door. It can be especially if you are struggling with a mental health diagnosis, or braving the winter blues, but keep in mind that a little movement will really change your mood. Even if you walk up the stairs instead of taking the elevator, you are doing something good for yourself. Too much exercise or too little is not desirable, but a healthy balance can really raise your self-esteem

Creative Workouts for Confidence

workouts for mind and body

If the idea of lifting weights and jogging on a treadmill appear boring, you are not alone. More and more fitness trends have taken on the task of getting fit mentally and physically. Here are a few workouts for mind and body to get you moving and motivated.

Running Groups: A friend of mine had never run a 5K, not even a single mile without a break. She decidied to join a running group and is now on her way to running a half marathohn. A coach and running buddies help to keep accountability and prevent injury. For a running club or group in your area check out Road Runners Club of America.
You don’t have to be an adult to join a running group. Your daughter can get involved too with Girls On the Run. Click Here to find a Girls On the Run club in your area.

workouts for mind and bodySpinning: High end indoor cycling classes have started to pop up everywhere and with good reason, they are a great mind and body workout.  Spinning is all about finding your internal warrior, and  empowering you to meet goals. What you do in the room translates out of the room. FlyWheel and RIDE are located in Austin Texas, offer spinning classes lead by a trainer that make it easier to get mentally and physically fit.

Intensanti: Combines affirmations and strength training exercises. IntenSati is a revolutionary high-energy cardiovascular workout created by Patricia Moreno. This method of training is based on the teachings of mindfulness, positive psychology and the law of attraction. Train your body, mind, and spirit with this powerfully invigorating practice. IntenSati combines empowering affirmations with interval training, martial arts, dance and yoga. You will leave class feeling stronger, uplifted and inspired.

Yoga: Although you may be hesitant to start a class, I encourage you to look online at YouTube or other sources to start picking up this practice. For centuries it has helped people find balance and health. Many classes, such as those offered at Black Swan Yoga, are donation based and affordable. There are countless benefits to yoga. After your first session you will notice a difference. It quiets your amygdala – your emotional network in the brain helping to control intense emotions. It Increase GABA- your natural neurotransmitters that help with anxiety and moods. And it strengthens your neruo pathways while helping your body get into shape. Yoga also increase GABA receptors, both on the mat and outside the studio by practicing mindfulness. A few stretches can really go along way.

Dance it out: You don’t have to be a seasoned dancer or even have rhythm to get the benefits of a dance class. Zumba devotes are concerned with how they feel, not how they look, practicing their moves. Dance classes cater to anything from bellydancing to swing moves.workouts for mind and body Dance Austin, with over 40 different classes, offers something for everyone. Whether you’re a seasoned dancer working on technique, an athlete looking for a fun supplemental workout, or an Austinite looking to learn a brand new skill, at Dance Austin there is a class for you.

Owner and instructor Chi Chi Randolph had a vision to create an uplifting place for everyone—not just dancers. “Dance Austin Studio is a place where people can come and feel good about themselves while receiving quality dance and fitness trainining”. Dance Austin Studio is located at 9012 Research Blvd. Suite C-5.

Mother Nature: Free and full of excitement, getting outside, even in the chilly weather will boost vitamin D levels and provide you with an array of activities. Hiking, walking, running, joining an adults sports league, or simply taking your four legged friend for a stroll are all ways to work your body and your mind.

What activities and sweat sessions have helped your self-esteem? Share your comments below and help others find positive experiences with exercise.

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Purrfect Pet Presents for the Pet or Pet Lover

This holiday don’t forget about the furry friend on your list.  Recent scares of salmonella and contaminated treats and food has us fearful of feeding our four-legged family members anything but the best stuff.  Some of the brands that we thought were “natural” are no longer (check out this list of recalls). We have some purrfectly eco-friendly, natural, and healthy pet presents for the pet or pet lover on your list.

 Pet Presents

pet presentsBarkBox

My pup knows when our BarkBox is outside the door, its the gift that keeps on giving all year long! When you sign up for BarkBox, every month you will receive a box in the mail with four or more carefully selected products and presents for your dog – anything from toys, bones and all-natural treats to hygiene products and innovative new gadgets! Eco-friendly and natural products with a portion of proceeds from each box will go to help doggies-in-need.

Eco Friendly Toys

pet presents
This isn’t an ordinary mouse, the original cat toy from West Paw Design has evolved! With an eco-fabric coat, filled with USDA certified organically grown catnip and a tinkling bell and genuine leather tail, your cat won’t be able to leave it alone! Small enough to bat around, yet big enough to really sink some claws into, this is a purrfect present for the cat on your list. This hand-crafted mouse carries all the signature characteristics of authenticity your cat will go crazy for! Dog toys are all natural too!

Woof Worthy Treats

Only the good stuff for your furry friend. My local pet food store calls Stella and Chewy’s “dog crack”. I couldn’t get my pup to eat his kibble and sprinkled some of this raw, natural food on it. Within seconds he devoured the whole bowl! This isn’t just another treat that’s full of additives for your dog or cat, it’s natural and healthier than most dog foods on the market! Their commitment to quality starts with their ingredients. Every Stella & Chewy’s product is made with raw, naturally raised meat, poultry or fish, sourced from USDA-inspected facilities, without added hormones or antibiotics.

pet presents

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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No Batteries Needed! Cool Gifts For Kids

Day 9: Cool Gifts For Kids With No Batteries Needed

This season, don’t give the little one on your list something that drains their brain.  Digital toys and apps can be great, but studies show that too much technology is never a good thing for growing brains.  Instead of buying batteries or making a trip to the Apple Store, try giving a toy that gets their imagination flowing, boosts creativity, and is super cool according to some of the kiddos we know. Here are a few of our favorite creative cool gifts for kids.

Design Your Own Wooden Shield

cool gifts for kidsCreativity and adventure collide with this DIY Wooden Shield Kit from Seedling. A blank wooden shield is included, along with acrylic paints and brushes. Imagine your child going to battle and slaying dragons all while being protected by their personally designed brilliant wooden shield. Protects from less dangerous foes too, like friends, pets and siblings – whatever is dreamed up!

The coat of arms design is designed for illustration of four things that represent your child, paints and ideas are included, but we are sure your child will come up with their own unique ideas and designs.

Pull and Stretch Bounce Balls

cool gifts for kids
These Pull and Stretch Bounce Balls have the look of a regular bouncing ball but when you squeeze it, a new shape takes form. They are sold individually, measures 2 1/4 inches and come in their own netted bag in a colorful display box including an assortment of blue, pink, green and orange. The Pull And Stretch Bounce Balls make the perfect stocking stuffer or gift to help children manage sensory overload and build the creative muscles in their minds.

 

Doc McStuffins Operation

Fans of the Doc will love getting to play this version of the classic Operation game! Remove Lambie, Chilly, and Hallie’s boo-boos and put a bandage over every empty spot. With easy to grab pieces and a fun, colorful board, it’s sure to be a favorite while advocating diversity. The female, African-American Veternarian provides an empowering role model for girls and boys.  cool gifts for kids

Money Savvy Pig

cool gifts for kidsOne slot piggy banks are things of the past. Now, teach kids this new financial system, a system whose complexity has outstripped the ability of most adults, many of whom grapple with credit card debt, even bankruptcy. Personal finance education needs to start young. How? With the same universally loved childhood toy, the piggy bank….but with a 21st century twist!

The Money Savvy Pig piggy bank is available in a variety of different colors and has four chambers, one for each of the four money management choices a child should be taught from the time they are small. They are Save, Spend, Donate, and Invest.

Make Geography FUN!

cool gifts for kidsAn art and geography lesson in one cool present! Learning about world geography is interactive and fun with the Color Chart of the World Kit. The kit’s Activity Booklet features interesting facts and questions about animals, landmarks and cultures throughout the world, and a picture hunt that helps kids develop a deeper understanding of the continents. From coral reefs and ice castles to pink dolphins and Komodo dragons, they’ll discover remarkable things that make our world amazing. Kit includes a 40″ x 28″ fold-out world map, Activity Booklet and 12 markers. There is a USA map too, with capitals and fun facts about each state.

 

Magformers Rainbow 30-Piece Set

Magformers are fun and help to develop coordination and creativity.  Easy to use and the patented intelligently designed Magformers magnets are housed in colorful, high quality ABS plastic. They always attract and never repel, so the moment any two pieces touch they connect. High quality magnets that instantly connect are sure to spark curiosity and play time is creative, stimulating, and constructive. Not only does it help get out sensory overload, frustration, but they are fun! cool gifts for kids

Eco Kids Non-Toxic Natural Finger Paint

cool gifts for kidsLet your child discover their inner artist with Eco Kids Non-Toxic Natural Finger Paint. No need to worry about your child “tasting” or accidently ingesting toxic materials during arts and crafts with these safe alternative for finger paints for young children.  These powder based exploratory finger paints are handmade with natural and organic fruit, plant and vegetable extracts from annatto seed, beets, carrots, curcumin, purple sweet potato, red cabbage and spinach, flour, cornstarch, wheat paste and earth clay. Hand made in the USA. Recommended for children 2 years and older.

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Day 7: Gift for The Green Juice Junkie

This is the one gift I would strongly suggest getting anyone who loves their green juice or any blended beverage. I have used this present more than any other gift- ever!  The cost of just one green juice a day adds up to about $250.00- $300.00 a month, depending on your juice joint.  Instead of overpriced greens, give the health nut on your list the gift that wallets will thank you for, the NutriBullet.

green juice

Nutritionists recommend this product all the time, as the health benefits are huge. The difference between blending over juicing is that you retain the fiber from the plants, which is essential for healthy digestion. Since the NutriBullet is powerful enough to break down plants and seeds, it can promise fast absorption nutrients. I have made apple sauce, carrot juice, and even chia seed smoothies in seconds.

The convenience factor is a huge selling point. It takes up very little space in your cabinet or on the counter and takes seconds to clean.  No cleaning out blenders, or separating pulp, rinse it out and your done. You make your creation in the bullet cup and then it detaches as a cup. You can put a lid on it and store it or freeze it.  This summer my popsicles were all made in seconds from the NutriBullet.

green juice

Any one living in tight quarters, in the mood for a new health gadget or craving a cheaper source of green juice will love this gift.  I’ve had mine for two years, and its working as well as it did when I first opened the box.

This blender is seriously cheap. It’s sold for $119.94 through the distributor and you can get it for $108 on Amazon.

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Day 6: Gifts That Give Back

By Emily Roberts

I always love to buy presents that have a story.  What better way to spread holiday cheer to those on your list and those in need than by picking up a present that gives back to charity.  There are so many out there, but here are a few of our favorites for any budget.

 

Krochet Kids

gifts that give back

Adorable hats and scarves for anyone on our list, with a strong mission to helping women in need through sustainable education. Made by women in Uganda and Peru, this nonprofit organization helping train and empower them to support their own families.

Lush Charity Pot

Lush’s hand and body lotion is made with fair-trade cocoa-butter, naturally produced and all proceeds,100 percent after taxes, go to the organization featured on the lid of each pot: WaterCan, TreePeople, Amazon Conservation Team and International Fund for Animal Welfare. Starting at $5.95!

Sustainable Soccer Balls for All

gifts that give back

The One World Futbol Project has created a nearly indestructible soccer ball that never goes flat and finds a home to a child in need. For every one you buy, a second is sent to kids in need, from refugee camps to inner cities, this is a gift that keeps everyone active.

Clean Water For You and Folks Far Away

gifts that give back

SOMA’s glass carafe is a way to purify and provide clean water to others. Every filter sale supports charity:water. The fully compostable filters arrive via subscription, so you’ll never forget to replace them and have clean water no mater where you are.  Charity water’s website also has dozens of gifts that give back.

FEED USA at Target

The nonprofit FEED was created by Lauren Bush to produce and sell merchandise that raises awareness about hunger and helps feed the world. FEED has developed a partnership with Target to support Feeding America by selling a collection of more than 50 products including bibs, collapsible bikes, and cool gifts like iPhone cases, scarves, jewelry and bags. One $30 messenger bag provides 24 meals for one hungry family.

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Great Gluten-Free Gift Ideas

On the fourth day of Christmas, give a gift that is as thoughtful as it is tasty.   Everyone has a gluten-free person on their list this year, and with the array of holiday gluten-filled and gluttonous options, give them something they can eat! Whether you are attending a party or want to make a gluten-free  pal feel extra special, check out these great gluten-free  gift ideas. » Read more..

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Neurogistics Holiday Gift Guide: Healthy Chef

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By: Emily Roberts

On the third day of our holiday gift guide, we share what to do with the French Hens, rather than giving them- we eat them! I recently became OBSESSED with the website vine.com they are your go-to site for natural foods and products. Shipped to you fast and with huge discounted prices, and more brands that your local health foods store.  Plus your first order is 20% off, not so bad for the holidays. There are tons of gift ideas for the culinary adventurer on your list. These days health conscious, nontoxic and eco-friendly cookware is a must.  Vine is part of the Quidsi.com family of brands, so you can mix and match from their sites and they often offer hefty discounts on popular products. including soap.com (for all your home needs), wag.com (for Fido and your feline) and many others including YoYo.com (for the little ones).  Vine has Natural Living delivery down.

For the Health Conscious Chef

What does the chef on your list do with 3 French Hens? Cooks them up of course, and with the best non-toxic, natural cookware and supplies. Some of vine.com’s healthy holiday gift guide will have your healthy chef happy in the kitchen.

Natural Home Products

healthy holiday gift

Created from 50-percent recycled content, Natural Home Eazistore cookware is scratch-resistant, dishwasher-safe and safe to use with induction heating elements. In addition, its manufacturing process is free of harmful byproducts, and produces a line of products which consume about 50 percent less energy per item to ship. The designs, which won the Wall Street Journal Technology Innovation Award, combines high-quality materials with modern construction. They are 70-80% off the listed price on vine.com

 

Snow River Cutting Boards

healthy holiday gift

 

Snow River is best known for producing premium wood cutting boards that are sustainable, hand finished by experienced craftsmen. Their products are different and unique making food prep easy. The wood is dried in a tightly controlled process to ensure a consistent moisture content which is critical in avoiding wood cracks and splitting. All sawdust from production is recycled into wood pellets for pellet stoves.

 

 

Broadway Basketeers

healthy holiday giftThe Organic and Natural Gift Basket from Broadway Basketeers is the ideal gift for anyone seeking a healthier option.  When looking for an organic and natural gift, sending this gift basket will be sure to please.  Organic gift basket contains cherry sweets, organic cinnamon apple chips, organic tea in two flavors, natural healthy mix, organic cheddar cheese sandwich crackers and organic peanut butter cookies. This gift basket is aesthetically pleasing and hand arranged for optimum design.  A hand-tied bow finishes off the gift basket.  This organic and natural gift basket is kosher, too, so no one has to feel uncomfortable receiving your gift.

 

Remember all these culinary goodies don’t have to break the bank. Vine has daily deals and your first order is 20% off!  I have also found that once you place your first order, the deals don’t end, weekly and monthly discounts come to your inbox all the time!

 

 

 

 

 

 

 

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Day 2: Healthy Holiday Gift Guide with Seedling Toys

Day 2 of our 12 Day Healthy Holiday Gift Guide focuses on the kiddos in our lives.  If you’re like us the idea of yet another digital device, plastic junk that kids get sick of in a few minutes, or gifts that encourage zoning out rather than tapping their creative sides, sounds like another dreaded trip to Toys R Us.  Instead give them something that makes them feel like a super hero, encourages outside adventures and creativity with our gift ideas below.

holiday gift guide

Seedling products encourage children to think creatively, ask questions, and gain life skills while making something one of a kind. They have over 250 products and many are award winning toys and projects for kids. Founded by Phoebe Hayman, who struggled with finding great gifts for her two kids, this New Zealand mom has made an amazing brand that is sold all over the world. Seedling’s mission – “we supply the materials & let your kids supply the big ideas”. All toys encourage the natural process of thinking and doing, teach skills for creative thinking and problem solving, and encourage kids to seek answers and help from adults, building relationships and communication skills.

holiday gift guide

Bring On The Turtle Doves

 

Instead of birds inside, why not learn to attract them outside?  Seedling Design Your Own Bird House teaches kids math, creativity, and encourages kids to get outside and learn about the birds in their habitat.

• Kit contents: wooden bird house, acrylic paints, paint brush, and instructions
• Recommended for ages 4 years and up

Want to get the kids outside looking for birds, bugs, and other creatures? Seedling Outdoor Explorer Kit will keep the kids outside and educated for hours by allowing them to explore the world of nature around them.

• Kit contents: A4 sketch pad, colored pencils, canvas carry bag, LED headlamp with batteries, magnifying glass, bug checklist, and tips on keeping a nature journal
• Recommended for ages 5 years and up

holiday gift guide

 

Would your child rather learn to fly with the birds than look for them?  Seedling Make Your Own Kite Kit will get the kids working inside and playing outside.

• Kit contents: box kite, fabric paints, glitter glue, and instructions
• Recommended for ages 5 years and up

 

holiday gift guideEvery child deserves to feel like a superhero, so how about helping them act more like one too with another fantastic Seedling product: Design Your Superhero Cape!

• Kit contents: plain superhero cape, craft glue & brush, eva sheets & stars, felt sheets & shapes, colored pencils, design page, glitter glue, and tips for the design
• Recommended for ages 4 years and up

Inspire creativity for both girls and boys, help them to learn about design, and have fun with these great activity encouraging Seedling products.

Like this, share it.  Want more gift ideas that are encourage healthy living?  Check back with us tomorrow for day 3 of Neurogistics recommended Holiday Gift Guide!

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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12 Days of Christmas Ideas: Your Healthy Holiday Gift Guide

What do you get the health nut on your list? What about the kid who could use a break from the screen? What is on your list to Santa this year? Here at Neurogistics we are giving you 12 days of great gifting ideas that will inspire friends and family all year long to live a healthier and happier life. Starting Wednesday December 4th follow our blog and posts on Twitter and Facebook to see what new gifts and ideas we have.

Day 1: Partridge in a Pear Tree Or An Aquafarm

healthy holiday gift

Since most kids and adults on your list aren’t exactly jumping at the chance to get a new partridge or grow a pear tree, what about an easy to care for pet and plant combination that educates and excites?   The Aquafarm  by Back to The Roots is a fantastic gift for a child or adult on your list. Experience the latest in sci fi farming in your own home. This self-cleaning fish tank uses fish waste to feed the plants that grow above the tank. In turn, the plants clean the water in the tank and teach everyone about how an ecosystem works. The unique design and minimal upkeep make it a great gift to teach everyone about eating greens, recycling, and responsibility.

healthy holiday gifthealthy holiday gift

Not ready for a fish?  Back to The Roots has still go you covered. The two UC Berkely students who started the company strive to make an impact with their grow your own organic mushroom kit. Their mission is to make food personal again through the passionate development of tools that educate and inspire, one family at a time. The added bonus, new mushrooms growing year round! Science can be fun and tasty!

healthy holiday gift

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Don’t Fear the Fat: Good Fats vs Bad Fats

good fats vs bad fatsThere is a lot of hype in the news this week about “bad fats.” This Thursday, the Food and Drug Administration took a big step toward potentially eliminating most trans fat from the food supply, saying it has made a preliminary determination that a major source of trans fats, partially hydrogenated oils, is no longer “generally recognized as safe.” says CNN.com. It is important to recognize the difference between “happy fats” those in which our bodies need and rely on for brain function, and “hurtful fats” the ones that can damage our health.
Adults should get 20% to 35% of their calories from fat, according to the 2010 Dietary Guidelines for Americans. The right fats are imperative to heart and health, while trans fats and saturated fats can clearly be toxic to our bodies. Don’t get terrified of never touching a doughnut or drumstick again; get clear on what’s good and bad for our brains and bodies.

What is a hurtful fat? good fats vs bad fats

Trans fat can be found in processed foods including desserts, microwave popcorn products, frozen pizza, packaged snack foods (even those that claim to be “healthy”), margarine and coffee creamer, among others. Trans fats and saturated fats have been linked to an increased risk of heart disease. Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (like traditional stick margarine or Crisco), while monounsaturated and polyunsaturated fats tend to be liquid (think of corn oil), these are healthier. To be safe, check a product’s ingredient list. Food manufacturers can say a product is trans fat free if it contains less than half a gram per serving. These can add up. If you see the words hydrogenated, partially hydrogenated, or shortening, it contains trans fat; you’re better off leaving it on the shelf its been living on for years.

What is a “happy fat”?good fats vs bad fats

You can find polyunsaturated fats in nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish. This category encompasses omega-3 and omega-6 fatty acids, which are known as essential fatty acids because our bodies don’t make them—we have to get them from food.

To increase your unsaturated fat, replace solids, like butter, with olive and vegetable oils, and swap red meat for seafood, legumes, or unsalted nuts. (Seafood and nuts also contain saturated fat, but less than red meat.) Monounsaturated fats are good guys, they raise HDL (good cholesterol) and lower LDL. Canola oil, olive oil, peanut oil, nuts, seeds, and avocados are good sources.

In the world of fats, omega-3s are superheroes. They taste great and fight disease while keeping your brain running smoothly. They fight inflammation, help control blood clotting, and lower blood pressure and triglycerides, and make outer appearance, such as skin and hair, glow. They have been shown to aid in reducing depression and anxiety symptoms and balance the brain.

Fatty fish like albacore tuna, salmon, mackerel, and sardines are good sources. Vegetable sources include soy, walnuts, and some vegetable oils, such as olive and peanut (prior to heat, heating these oils creates a trans-fat like reaction).
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Fats to Embrace: good fats vs bad fats

• Olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Sesame oil
• Avocados
• Coconut
• Lean poultry
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Nut Butter
• Soybean oil
• Corn oil
• Safflower oil
• Walnuts
• Sunflower, sesame, and pumpkin seeds, flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Soy & Tofu

Fats to Fear

• High-fat cuts of meat (beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Butter
• Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
• Packaged snack foods (crackers, microwave popcorn, chips)
• Margarine
• Vegetable shortening
• Fried foods
• Candy bars
• Cheese
• Ice cream
• Palm and coconut oil (when heated)
• Lard

Tips

  1. Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoid prepackaged and fast foods when you can. Baked goods, such as those yummy little donuts that have a shelf life longer than a goldfish, is a good start.
  2. Make small shifts: instead of creamer use milk, instead of a piece of fried chicken opt for baked.
  3. Eat omega-3 fats every day and take supplements.
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    Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

     

     

     

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