What’s the Fuss About PUFAs (Seed Oils) & How to Avoid Them

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Seed oils are highly processed oils that are extracted from seeds, such as corn, soy, canola, and sunflower. They are often used in processed foods and cooking oils because they are inexpensive and have a long shelf life. However, seed oils are also highly inflammatory and can contribute to a number of health problems, including heart disease, obesity, and cancer.

One of the main problems with seed oils is that they are high in polyunsaturated fatty acids (PUFAs or omega-6 fatty acids). PUFAs are essential fatty acids that our bodies need to function properly, but they need to be consumed in moderation. Seed oils are high in omega-6 PUFAs, which are pro-inflammatory. When we consume too many omega-6 PUFAs, it can disrupt the balance of omega-6 to omega-3 fatty acids in our bodies. This can lead to inflammation, which is a major driver of many chronic diseases.

In addition to being inflammatory, seed oils are also unstable and can easily oxidize when exposed to heat or light. When seed oils oxidize, they form harmful compounds that can damage our cells and contribute to disease.

There is a growing body of scientific evidence that links the consumption of seed oils to a number of health problems, including:

  • Heart disease
  • Obesity
  • Cancer
  • Type 2 diabetes
  • Autoimmune diseases
  • Alzheimer’s disease, and more

If you are struggling with your health or trying to lose weight and are concerned about the health risks of seed oils, there are a number of things you can do to reduce your intake:

  • Read food labels carefully. Seed oils are often hidden in processed foods, so it’s important to read food labels carefully and avoid products that contain them.
  • Cook with healthy fats. There are many healthy fats that can be used for cooking, such as olive oil, avocado oil, and coconut oil. These fats are high in monounsaturated and saturated fats, which are beneficial for your health.
  • Eat whole foods. Whole foods are unprocessed and contain all of the nutrients that your body needs. When you eat whole foods, you’re less likely to consume seed oils.
  • Avoid processed foods. Processed foods are often high in seed oils, sugar, and other unhealthy ingredients. When you avoid processed foods, you’re also avoiding seed oils.
  • Talk to your doctor, dietician, or nutritionist.  They can help you develop a plan to reduce your intake and improve your health.

Remember, you are in control of your own health. Making small changes today will add up to big results over time.

You’re worth it!

Lisa

8 Steps to Create Consistency in Workouts

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Have you started a workout program only to have it derailed when life gets busy or tough?  Friends, I’m here to tell you: You.Can.Do.This. YOU are strong. See, strength isn’t about being the fastest or running the farthest.  Strength is about showing up for your commitments to yourself consistently & with a positive attitude.

Big, bodacious goals are great. But…did you know there is a LOT of success achieved when reaching 80% of your goals? You see, it’s not about perfection and 100% day in, day out. It’s about the consistency of effort. Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, efforts can be thwarted and forming habits can be more challenging.

If you find yourself struggling to stay on track, check out the strategies below to help with your health and fitness goal success:

Remember your why. Whether you’re prepping for the next competition, trying to get healthy, learning a new skill, or just trying to live life fuller, remember why you are trying to workout. Find your why, write it down, and reference it often!

Something is better than nothing. Have you ever skipped the gym because you couldn’t finish your workout?  It is always better to do something than nothing at all. When you do something, you begin to develop a habit/routine that improves your health.  If you walked instead of working out intensely, it doesn’t matter. What matters is that you did something.

Find an activity you enjoy that keeps your body moving whether it is going on a walk, riding a bike, playing a game of soccer or basketball, practicing handstands (a work in progress for me), or whatever.  Just do it.

The key is not to prioritize your schedule but to schedule your priorities.  Let’s be honest, life can get busy and hectic and crazy. Make taking care of yourself a priority so you can take care of others.   When you have the most energy in the day, so do your best to work out then. Schedule it.  Pay attention when you hear yourself say, “I don’t have time” because what you are really saying is that “It’s not important enough”. Schedule your priorities.

Listen to your body. Follow your body’s cues and modify your workouts accordingly.  Instead of doing your full workout, you can modify weights or the number of sets — or even do some mobility/stretching. Not only is it ok, but it’s also smart to listen to your body and adjust.

Imagine how you will feel after your workout (or a week or month or year)! Our bodies are meant to move and a body in motion stays in motion.  Visualizing the “after” can help.

Find community and accountability. Surround yourself with others who are seeking similar actions. This is huge for me. I am SO grateful to my fitness friends for our mutual motivation & learnings shared over the years.

Create a plan with SMART goals. Write them down, post them where you can see them, and then share them with your friends and family. There are many ways to set goals and track success – experiment and find what works for you. (See my blog posts on goal setting.)

I hope these strategies help you get and stay on track with your workouts!

Remember:

  • No one is perfect
  • Everyone’s “strong” looks different, and
  • Consistency has a bigger impact than anything

Consistency is more powerful than strength and speed and it will take you further than stamina and talent in this journey.

So, you got this. YOU are strong. And yes, you can!

As always, so thankful for your time for reading.

 

The Benefits of a Workout Partner

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Friends, working out can be tough — but it’s a lot easier when you have someone to help you stay motivated. Workout partners can provide support, encouragement, and accountability — all of which can help you reach your fitness goals.

In addition, working out with a partner can make the activity more enjoyable. You can talk and laugh while you work out, which can help you make the time go by faster. You can also push each other to work harder and achieve more. Many of my best friends over the years are women I’ve worked out or run with.

If you don’t have a workout partner, there are many ways to find one. You can ask friends or family members if they would be interested in working out with you. You can also join a fitness class or group, or find a workout buddy online. 

Once you find a workout partner, share your goals and consider setting some together. This will help you stay on track and motivated. You should also communicate with each other regularly to make sure you’re both on the same page.

Working out with a partner can be a great way to improve your fitness and your overall health. If you’re looking to get in shape, consider finding a workout partner to help you reach your goals.  They can help you stay motivated, accountable, and safe. They can also make working out more fun and enjoyable. And…they are cheaper than therapy!!

Find a partner & #buddyup today!

Lisa