You’ve got a great business. I will help you market it.
Helping you grow your business via online marketing.
For the past 7 years I have been working with small business owners and entrepreneurs to create beautiful high converting websites & provide support with online marketing to grow their business. As a home based business I offer clients affordable rates, quick response times & dedicated one on one support.
Imagine what it would be like to know your website and marketing is being taken care of. That anytime you need support with anything in regards to your website or fresh ideas to market your business, you have someone there to help you on the spot.
“YOUR BUSINESS HAS 3 OUTSTANDING TRAITS – A FOLLOW THROUGH APPROACH, HONESTY & EFFICACY.”
“Thank you so much Jen for creating a website for Wilmarvale Elevators Ltd. You took the time to understand our business, articulated go to market options, and presented brilliant ideas. This combination has yielded very profitable results. Your business has 3 very outstanding traits – a follow through approach, honesty and efficacy. These 3 traits are increasingly rare and should be treasured when found when looking for a marketing specialist like yourself. Wilmarvale Elevators Ltd has full confidence in the way you manage our site on a monthly schedule. Strategic. Connected. Delivered. We are very fortunate that you are our marketing specialist.”Janet Livingston, Business Manager
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Over the past 20 plus years, there has been a huge push for low fat/”fat free” food. Did you know that during that time, the obesity rates in America have doubled? In the 1960s, Americans typically consumed 45% of their calories in fat and at that time only 13% were obese. Today fat consumption is about 33% of the calories yet 35% are obese! Curious indeed.
Let’s talk a bit about fats. There are basically four types of fats. However, when it comes to health, all fats are not created equal. Here’s a brief summary (including some chemistry that can be completed ignored, if you like). There’s lots of lots of info here – feel free to scroll directly down to the Bottom Line for the “Cliff Notes” summary.
Saturated fats refer to fats in which all carbon atoms are bonded to hydrogen atoms (as opposed to having a double-bond connection to another carbon atom). What really matters is that saturated fats is that they are usually solid at room temperature and have a high melting point.
They are found in animal products including red meat and whole milk dairy products. Other sources are tropical vegetable oils such as coconut oil, palm oil and foods made with these oils. Poultry and fish also contain saturated fat, but less than red meat.
Saturated fats raise low-density lipoprotein (LDL or “bad”) cholesterol that increases your risk of coronary heart disease and are really not needed in our diet since our bodies can produce all the saturated fat that we need when we consume enough of the good fats.
So then if a saturated fat is holding as many hydrogen atoms as possible, what is a monounsaturated fat? These molecules have “double bonds in them with two carbon atoms that could each hold one more hydrogen atom if the double-bond were broken. So they can accept more hydrogen atoms at a single point, making them mono-unsaturated. They are liquid at room temperature and turn cloudy when kept in refrigerator.
Monounsaturated fats are found in plant oils like olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame.
A polyunsaturated fat has at least two double-bonds between carbon atoms and potentially more than could accept hydrogen atoms. The most commonly known polyunsaturated fats today are the omega-3s and omega-6s. The 3 and 6 refer to a specific location of the first double-bond (but that is really not important). They are liquid at room temperatures as well as at cold temperatures
The primary sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish. This type of fat also includes the Omega-3 group of fatty acids, which are anti-inflammatory and your body can’t make. In addition, Omega-3 fats are found in very few foods so we need them in our diets.
Trans Fat (also known as partially hydrogenated vegetable oils)
This is vegetable oil that is processed by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers – and very bad for you.. Some examples of foods high in trans fats are: cookies, crackers, cakes, french fries, fried onion rings, and donuts. You probably already know these are very bad for you and should be avoided as much as possible.
The two bad types of fat are saturated fat and trans fat. To make it easier to know which fats are bad, just remember that for the most part, the fats that are solid when at room temperature like butter and lard, should be avoided. A notable exception might be coconut oil is about 50 percent lauric acid, a rare medium-chain fatty acid found in mother’s milk that supports healthy metabolism and is now being studied for its anti-fungal, anti-viral, and anti-bacterial health-protecting properties.
The best types of fats are monounsaturated fats and polyunsaturated fats. Monounsaturated fat comes from foods such as avocados, olives, whole milk products, some types of nuts, and olive oil. Polyunsaturated fats come from foods like wild salmon, sardines and some types of seeds. These two types of good fat can do things like raise HDL “good” cholesterol and lower LDL cholesterol. They help fight against heart disease, and some studies even show they can help fight cancer.
You really do need some fat in your diet. It is fine to use a little GOOD OIL on your veggies and on salads as your dressing. You can also snack on things like a small handful of unsalted nuts and to add some sliced avocados on your sandwiches and wraps. Nut butters are good far but a very concentrated. So do enjoy them and be very careful to use them sparingly (they are great with celery or apples).
You do need to be mindful of the amount of fat you eat. A little goes a long way. Choose healthy fats in moderation in conjunction with a healthy eating plan, and you can enjoy the rewards of a healthy body! Our bodies NEED some fats – particularly Omega 3 Fatty Acids (the kinds from salmon, krill, flaxseeds, chia seeds, etc). They great for your heart and arteries, they help keep inflammation in check.
A little fat makes your food tastier and can help you feel satisfied – helping to prevent overeating. In summary:
- Avoid vegetable oils such as corn or safflower oil. Choose olive oil or flax oil and use them in small amounts.
- Reduce your consumption of meats and dairy products. Keep portions of these small and replace them with fish or nuts several times a week.
- Increase your consumption of omega-3 rich foods such as wild-caught cold-water fish like salmon, flaxseed oil, and walnuts.
It is important to enjoy what you eat! Don’t be afraid of including some fat – just choose wisely.
I know you hear this many times but I will remind you again about our perfect beverage – WATER! Most people do not drink enough water at all. Your often hear suggestions to drink eight 8 ounce glasses of water each day. That is good but this is not what the strategy suggested here. You will be using water in a different way– one that can really help with your overall health and with weight loss.
When I suggest this to my clients, they first have a hard time seeing how it could possible make a difference. However, given how well it works for so many who have tried it, I typically share it with all my clients at some point during our work together.
First thing in the morning – before eat anything or brush you teeth – drink at least 2 cups of water – and ideally as much as a quart of pure water. A quart is 32 ounces (or four 8-ounce glasses). Aim for FOUR 8-ounce glasses of water. If you like, you may add some fresh squeezed lemon. Your water can be warm or room temperature but please not too cold. You will refrain from eating or drinking anything BEFORE and for one hour AFTER your morning water. Filtered or spring water is suggested. If this seems like a lot, you can start with 2 glasses and work up to 4 glasses. Soon you will enjoy your morning water. You’ll just be delaying breakfast for an hour.
With this morning water, you will be helping your body flush out unwanted toxins which will help you also wash away fat. I know it sounds a bit silly (and unscientific) but I can tell you from personal use and from the experience of many clients – it can work wonders.
There is a very interesting book by a medical doctor named Dr. Batmanghelidj called “Your Body’s May Cries for Water”. He did extensive research into the role of water in the body and believes that chronic dehydration to be the cause of many health challenges. His “water cure” resulted in improvement in many conditions in his patients along with significant weight loss.
I know that it is very hard to believe that drinking water in the morning can do so much for your health. All I can say is try it for 2 weeks.
During the day, you should also drink some additional water between meals, if possible. We suggest minimizing the liquids you drink with meals as this dilutes your digestive enzymes. And it is a good idea to cut back on the amount of coffee and tea you drink and these can be dehydrating – kind of the opposite of what you are doing with your morning water.
Even if you can’t do this every day, try your best to do it at least 5 times each week. The value of pure water for your health can often be overlooked. After a few weeks, your morning water will become a new habit and you will be amazing at what this will do for your skin, your internal organs, your sleep, and waistline.
Many people trying to reduce their sugar intake or trying to limit calories turn to artificial sweeteners. I must admit that I LOVED Tab in my youth and had quite a long relationship with Diet Coke. Dieters choose Sweet-n-Low, Spenda, Equal and similar products made with these sweeteners rather than sugar. The chemical names for these non-nutritive, high-intensity sugar substitutes include ASPARTAME, ACESULFAME-K, NEOTAME, SUCRALOSE, and ALITAME. And there are numerous other new sweeteners are currently in various stages of development and approval – big business here. But I find myself wondering whether this is really a deadly game and not better living through chemistry (and we have been led to believe).
First of all, do diet sweeteners really help you lose weight, or do you eat more and gain weight in the long run (as has been proposed)? And if this is true, just how could diet sweeteners make you fat? Some researchers say that when it comes to weight loss, artificial sweeteners may indeed cause more harm then good as they trick your body and aren’t feeding it what it needs. You cultivate your sensitivities for potent, taste sensations, and will continue to seek them out in all you food. (They call these fake taste chemicals “excitogens”! – compounds that stimulate your body and cravings in unnatural ways). It is actually true there are a few studies that have linked the use of artificial sweeteners to weight gain!
Chemical sweeteners may actually stimulate appetite. What is even more alarming is that the true safety of these agents is still in question. Aspartame has been on the market for over twenty years, and it is still unclear what that chemical (or what it gets changed to after the diet soda cans sit around for a while in the heat) is doing and how it affects the body with long-term use. A search on the internet can result in quite a bit of compelling data suggesting aspartame can be toxic to some people. And many are questioning the long-term effect of the chlorine in Sucralose (Splenda). For me, the choice is clear – I avoid these agents as much as possible and suggest this to all my clients.
One of the best choices of sweeteners today is stevia. Stevia is extracted from a plant grown in South America, and is also a complex sugar extract. It is a slightly different sweet that sugar, but can really provide a nice alternative once you get used to it. Stevia comes in both powder (packets) and in a liquid form (dropper bottle). That said, maybe it better to let your taste buds adjust to less sweet foods and avoid them completely?
I strongly feel that the body is much happier WITHOUT unnatural chemicals. I highly suggest to all my clients to avoid all artificial sweeteners – period. And when you really must have it, stevia is a great product for occasional use. But the goal should be to reduce sugar consumption as much as possible – limiting this to a couple of pieces of fruit each day (for those who can tolerate it).
The best way to know if artificial sweeteners are impacting your weight is to experiment. Cut them out of your diet and see what happens. The key is not to add too many calories from sugar (from fruit or otherwise). Give your body time to get used to the change. Your sugar cravings will start off strong, but you will see a decrease in just a few weeks.