Have In Moderation

Good Fats:

There are two types of good fats, monounsaturated and polyunsaturated, both of which should make up one-third of your fat intake. Good fats, eaten in moderation, are essential for optimal brain function, immunity, hormone function and healthy skin and hair. They should feature in any healthy weight loss regime.

1. Monounsaturated fat aids in digestion and the absorption of nutrients. Consuming a moderate amount of this this type of fat is shown to decrease your risk of heart disease, obesity and related problems. Sources include olives, extra-virgin olive oil, almonds, almond oil, coconut oil, seeds, nuts and avocados.
2. Polyunsaturated fat comes in two forms: omega-3s and omega-6s. This type of fat is extremely beneficial to brain function, regulating immunity and hormone function, as well as for healthy skin and hair. Sources include fish and most vegetable oils, Brazil nuts, pumpkin seeds, sesame seeds and sesame oil.
3. According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation, can help reduce blood cholesterol levels and decrease the risk of developing heart disease. 
4. Avocado is an excellent example of a food that contains the good type of fat. Avocados are one of the best sources of lutein, which acts as an antioxidant and betasitosterol to block cholesterol absorption. They also contain nearly 20 vitamins, minerals and phytonutrients. Also, avocados are good for prevention or treatment of breast cancer as well as prostate cancer. They truly are a wonder fruit!
5. Fresh ground flax seed is also a great source of good fats. High in omega-3 fatty acids, ground flax seed can help reduce total blood cholesterol and LDL ("bad") cholesterol levels. Try adding some ground flax seed to your breakfast cereal. One tablespoon of ground flaxseed provides 1.6 grams of omega-3s.

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Healthy Spices & Herbs:

It's relatively unknown that spices and herbs are nutritionally beneficial. They are both highly powerful antioxidants and can be used as an effective way to flavor or spice a meal without adding fat, salt or calories.

1. Rich in antioxidants, herbs and spices protect cells against the effects of free radicals. In doing so they protect the body from heart disease, cancer and other diseases.
2. Anti-inflammatory herbs and spices protect the body from inflammation, which has been identified as a precursor to many chronic diseases, such as heart disease, allergies, and Alzheimer’s. 
3. Good news for all you spicy food lovers out there. Believed to have metabolism boosting properties, herbs and spices may help you lose weight. The capsaicin in peppers is believed to literally boost metabolism. 
4. Nutrient rich spices and herbs are rich in phytonutrients, such as carotenoids, flavonoids and other phenolics, all of which possess health-promoting properties.
5. Regular consumption of garlic can decrease blood pressure and cholesterol levels. It also aids digestion and prevents flatulence. Studies show garlic to be beneficial in treating diabetes.
6. Top spices and herbs: cinnamon, oregano, ginger, dried peppers, rosemery, thyme and turmeric. 

Nuts and Seeds:

Enjoyed in moderation, nuts and seeds make a healthy, nutritious snack that can help reduce your risk of disease.

1. Nuts and seeds are an excellent source of protein, vitamins, minerals and fiber, all essential components of a healthy, well balanced diet.
2. Nuts and seeds contain the highest fat content of any unprocessed food. Fear not though, these are essential fatty acids (omega 3 and omega 6), the good kind of fat that promotes healthy skin and hair, supports proper thyroid and adrenal function, promote healthy blood, nerves and arteries, and improve cholesterol.
3. Nuts in particular have a very high calorie content so no more than 10 nuts per day is advised, especially when trying to lose weight.
4. Nuts and seeds fight inflammation. 
5. Their high fiber content is also thought to inhibit the absorption of fat. 
6. Research consistently shows that people who frequently eat nuts have a dramatically reduced risk of heart disease.
7. Try any of the following: almonds, cashews, Brazil nuts, filberts, pumpkin, sesame sprouted seeds, sunflower seeds and walnuts.
8. In particular, pumpkin seeds are high in zinc, which makes them natural protectors against osteoporosis.

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Omega-3 Enriched Organic Eggs:

Eggs are making a come back. Long deemed unhealthy because of their negative affect on cholesterol, eggs are reemerging as the healthy protein source they really are. However, not all eggs offer the same nutritional benefit. It all depends on the quality of food fed to the hen.

1. Eggs enriched with omega-3 fatty acids are a product of hens feeding largely on kelp and flax seed. Chickens that lay low-fat eggs are fed canola oil or other types of non-animal fats. As a result, hens produce eggs with lower saturated fat that are fortified with omega-3 fatty acid, iodine and vitamin E.
2. Omega-3 enriched eggs help fight heart disease, improve blood triglyceride levels and in general help the population achieve their recommended intake of omega-3s.
3. Organic eggs are usually healthier as a result of the more humane treatment of chickens. Organic eggs usually have higher levels of Vitamin B and Folic Acid.
4. Organic eggs are free of harmful antibiotics which makes them healthier for us to eat.
5. Eggs are a good source of low-cost high-quality protein, providing 5.5 grams of protein and only 68 calories. They make an excellent breakfast food to start your day off right.
6. They are also a very good source of selenium, iodine, and vitamin B2, molybdenum, phosphorus, vitamin B5, vitamin B12 and vitamin D. 
7. The yolk of an egg contains most of the nutrients so only eating the white is certainly not the better option.