Healthy Fats Archives - Adriana Wellness

How to Maintain Ketosis and make it a Lifestyle

September 20, 2023August 13, 2023 by Adriana Rueda

You know how to get into ketosis fast. But what about maintaining it? In this post we dive into 10 experts tips for staying in ketosis.

How to Get Into Ketosis

September 19, 2023August 10, 2023 by Adriana Rueda

The ketogenic diet has gained popularity world wide. By focusing on low-carbohydrate intake and enhancing the body’s ability to utilize fat for energy, keto has become a go-to choice for those who haven’t found success with other diets.

But here’s the thing: getting into ketosis, that’s the fat-burning state you want, isn’t a walk in the park. It can take weeks of changing your diet or a few days of fasting. And it’s not a half-hearted effort; you’ve got to fully commit to the keto lifestyle. But don’t worry, there are some tricks to speed up the process. Before we dive into those, let’s break down the science behind ketosis in simple terms.

Unmasking Fruit Juice Truths: Say No for a Healthier You and Kids

September 17, 2023August 5, 2023 by Adriana Rueda

Fruit juices seem healthy, but beware – they’re sugar-loaded. These sweet sips send blood sugar soaring, leading to energy crashes and health risks like diabetes. Discover why fruit juices aren’t the innocent choice they appear to be. It’s time to rethink your drink and protect your health.

Keto Drinks: Your Guide to Keto-Friendly Beverages

June 18, 2019June 17, 2019 by Adriana Rueda

Originally published on HVMN by Ryan Rodal

If you’re considering the keto diet, you may think it’s extremely difficult maintain. The low-carb, high-fat diet will certainly require a lifestyle change, but it may also illuminate hidden sources of carbs in your everyday diet—especially in regards to sugar intake. People tend to underestimate this one. This is no truer than with beverages, as folks usually overlook how much sugar is in some of their favorite drinks.

Many everyday beverages may contain more calories and carbs than you would believe possible. To make matters worse, the majority of these carbs will come strictly from refined, processed sugar.

The glass of orange juice you had with breakfast? That’ll be 120 calories and 10 grams of carbs. The morning trip to your local coffee shop? That drink could have as many as 600 calories and 75 grams of carbs. The soda at lunch? It’s worth 200 calories and 40 grams of carbs.

These hidden calories from sugar may be compromising your health and weight loss objectives. Drinks such as juices, sodas, and flavored coffees come jam packed with large amounts of processed sugar, which spell disaster for a ketogenic diet. By following our guide below, you will be closer to staying keto-friendly, and learn how to dodge the constant sneak-attacks from sugar lurking in our everyday diet.

6 Nutrition Myths Unveiled – Update 2019

July 30, 2023June 12, 2019 by Adriana Rueda

Did you know that many of the diet and nutrition myths you know are totally false?

Don’t feel bad because even those who study nutrition have had to relearn and update us in all these myths!

But the good thing is that you are updating soon. Today you are getting updated with the truth and the facts. Because these nutrition myths have been proven false after many scientific studies and research.

Myth #1: Fats makes us FAT

The myth that fat makes us fat and causes cardiovascular disease problems is a completely false myth. This myth is a consequence of a poorly performed study that unfortunately has caused severe consequences in our health.

It’s not the fat that causes us your problem, it’s the carbohydrates and the sugars!

In a previous article I talked about the benefits of fats in our diet and why we should include them.

Low Fat Diets Can Be Detrimental To Your Health

April 25, 2019March 26, 2019 by Adriana Rueda

Low-fat diets can create more problems later than they solve in the moment. It sounds logical – eliminate fat to reduce your fat, but this is far from the reality. There’s no point in eliminating your excess weight at the expense of your health, which sadly occurs all too often. Low fat diets often contribute to this.

People feel that a diet that has any fat in at all contributes to weight gain. And that a low or fat free diet is a healthier diet.

If you consume a lot of fried food, this will contribute to weight gain. But there is much more to this topic than meets the eye.

For a start, the type and quality of the fat consumed

This has a huge impact on whether or not you gain weight. For example, canola oil is so unhealthy, it will contribute not only to your weight gain, but to your deteriorating health, too.

Next on the list is how you consume this fat.

For example, olive oil is considered to be a healthy oil, all things considered. But the first pressed, virgin olive oil has far more nutrition than the subsequent pressings resulting in cheaper oils.

Cold pressed oil is far more nutritious too, as heat destroys many of the natural nutrients that are beneficial. The more nutritious an oil is, the less likely it is to cause a problem, such as weight gain or digestive problems.

Highly processed fats, such as hydrogenated fat, create havoc with your health and weight as they are virtually undigestible.

Can a High Fat Diet be Healthy?

March 12, 2019 by Adriana Rueda

Many health conscious people strive for a low-fat diet. But you could be missing out on many health benefits such weight loss and a strong cardiovascular system if you miss the essential fats.

The no fat and low fat diet way of thinking came from the fact that so many people were – well – fat. It was logical to assume that it was because we were eating too much of it. Now we’re learning more.

We now know that the harmful fats are the trans-fatty, oxidized and heat-processed fats like those found in margarine, fried foods and even grain-fed cattle.

In the daily strive for health we attempted to cut out all fats only to learn we are hurting ourselves.

Fortunately it is a new era and we now know which fats to not only cut out – but what we need to include in our diets for better health. For free of premature aging and degenerative disease.

These good fats are called the Essential Fatty Acids.

They fall into two categories of Omega 3’s and Omega 6’s. Both types of fats are essential and it is important to get them from a variety of sources. The essential fats are the most popular because they are the most researched. There is one more category of fat, however, that you should be aware of – the Omega 9’s, although not classified as an Essential Fat, it is well known that they are necessary for good health.

Let’s look at the effects of these fats.

Deficiencies in these fatty acids can result in heart disease, depression, fatigue, and inflammation, which can lead to arthritis and even cancer.

Benefits of including the good fats include weight loss, a stronger immune system, anti-inflammatory abilities, balanced hormones, thicker hair, and healthier, supple skin.

Benefits of Avocado Oil And How to Include it in Your Diet

July 30, 2023September 21, 2018 by Adriana Rueda

Avocado oil is a nutrient-dense oil that should be in everyone’s kitchen. It’s great for cooking, skin care, and digestive health and offers more benefits than I can list. It might just be the next coconut oil… maybe.

So what’s so great about avocado oil?

Oleic acid – The same fatty acid that makes olive oil so amazing, oleic acid is good for the immune system and can withstand oxidation much better than most oils. This makes it last longer without going rancid and better at withstanding high temperatures.

Avocado oil is rich in fatty acids and it works to lower bad cholesterol and raise your good cholesterol. Avocado oil is just as effective as extra virgin olive oil.

Vitamin E – An essential vitamin for healthy skin, hair and nails, vitamin E helps prevent against the oxidative damage caused by free-radicals.

The oleic acid in avocado oil along with the carotenoids and vitamin E can reduce the growth of precancerous and cancer cells and even cause cell death in abnormal cells. The carotenoids also decrease the side effects of chemotherapy.

Digestion – Avocado oil is great for gut health for similar reasons as avocado itself. Cold pressed avocado oil is rich in enzymes and healthy fats that help stimulate your body to repair itself. The avocado oil’s vitamin E can help strengthen the skin and the immune system when you eat it.

If you experience frequent heartburn or feel an abnormally high amount of gas and bloating on a regular basis, or if you feel tired all the time, poor digestion may be the cause.

The vitamins, minerals and monounsaturated fatty acids in avocado oil all help the digestive tract to process food more efficiently. This won’t fix it overnight, of course, but you will be surprised at how quickly you will start to feel better, have more energy and may even start to lose weight as a result!

A special note: you want to make sure you always buy the unrefined, cold-pressed, extra virgin version whether you want to cook with avocado oil or use it for your skin and hair.

4 Ways to Use Coconut Oil

July 30, 2023October 11, 2017 by Adriana Rueda

Coconut oil is not just a kitchen ingredient; it has a wide range of other amazing uses that promote great benefits for your health and physical care.

Coconut oil has been increasing in popularity over recent years. With the current campaigns against the use of unhealthy fats, this powerful oil is in growing demand. The health benefits of coconut oil can be used in different ways.

Coconut oil is composed of 92% saturated fat, with 2/3 of it coming in a medium-chain fatty acids form. The body is able to quickly metabolize this type of fatty acid in the form of energy. Lauric acid is one of the most powerful components of coconut oil, which is recognized for its strong antimicrobial and antifungal properties.

To improve your overall health, here are some easy ways to take advantage of coconut oil.

7 Reasons to Eat Avocados

July 30, 2023April 24, 2015 by Adriana Rueda

Today I wan to give so several reasons to eat Avocados more often. Avocados are delicious, but did you know they could also help curb your appetite? According to a recent study, those who ate half an avocado with lunch felt 28% less of a desire to eat more in the 5 hours following the meal.

But, that’s not all avocados can do for you!