Smokin’ Hot Garages

SMOKIN’ HOT

garages

From insulation to renovation, storage to curb appeal, your garage is more than just the place where you keep your car. Transform that drab, damp, and cluttered garage into a functional space you’ll love to use. Whether cost is irrelavent or you’re designing on a dime, there are many options available.

The Skinny On FATS!

When we decide to drop some weight and/or get in shape, one of the first things a lot of us do is go low-fat or nonfat. The common saying of “fat makes you fat” sounds reasonable, and we are bombarded by advertising celebrating packaged foods that are now lower in fat and calories. The truth is, though, that fat as a nutrient is not the total dietary bad guy people make it out to be. What’s more, a certain amount of the right kinds of fat is essential for good health! Fat provides energy, and, by slowing digestion somewhat, it can keep your hunger satisfied longer. Other benefits to adequate fat in the diet are promoting cell growth, aiding in the production of important hormones, helping to regulate blood sugar, and maintaining body temperature. Also, the fat-soluble vitamins—A, D, E, and K—require fat to be absorbed by the body. All fats regardless of type have nine calories per gram. But, trans fats and saturated fats contribute more to raising your LDL (the bad cholesterol) in your blood while monounsaturated and polyunsaturated fats provide the needed benefits of dietary fat without that risk. In fact, they can lower the level of LDL in the blood. There are many foods that will help you get appropriate levels of fat into your diet. Just remember that healthful fat is still fat and calorie-dense with over twice as many calories per gram than protein or carbohydrates. So, while you do need fat in your diet, shifting to better fats doesn’t mean you can go crazy and eat huge amounts of them. Moderation is the key here! By Melissa McCance Some of the best sources of healthful fat are: • Naturally fatty fish like salmon, herring, mackerel, lake trout, and albacore tuna • Avocado • Seeds like pumpkin, sunflower, and sesame • Nuts (Be careful here as this is a food that’s very easy to overdo! A serving of nuts is one ounce which is about 14 walnut halves, 23 almonds, 28 peanuts, or 18 cashews. If you start chowing down on handfuls of nuts, you’re going to be consuming a lot of calories.) • Olive oil (Again—don’t go overboard.) • Eggs (You can boost the benefit by looking for eggs that are enriched with extra omega-3 acids.) • Ground flaxseed (Bonus benefit from extra fiber!) • Beans (kidney, navy, Great Northern, or navy) Eating better doesn’t mean you have to banish saturated fat from your diet completely. After all, a lot of us don’t want to contemplate life without burgers, steaks, or ribs! But, try choosing leaner cuts when you can and don’t make those foods the majority of your diet. The same goes for butter. And, trans fats definitely need to go, as they have the worst effect on LDL levels in the blood. As easy way to dodge these fats is to look for partially-hydrogenated oils (or PHO) in the ingredient lists on foods. If you spot that term, take a hard pass. So, add some delicious richness to your diet with healthful fats! Your body will thank you.

POUR ME SOMETHING GOOD

So you don’t want to give up your morning bowl, but you want to give an uptick to your nutrition. Then start at the bottom and work your way up.

When buying cereal, use the 5:5:10 rule: at least 5 grams of fiber, 5 grams of protein, and no more than 10 grams of sugar per serving. Add milk, and match the toppings to your mission, whether it’s to beef up your biceps or shed those extra 5 pounds.

BRAIN POWER — ADD

—1/4 cup dark chocolate pieces —1 cup blackberries Studies suggest the antioxidants in dark chocolate can give you a quick cognitive charge. For long-term benefits, add berries which are proven to aid memory over time.

HEALTHIER HEART — ADD

—1/3 cup sliced almonds —1 large apple, any type, sliced Nuts contain magnesium and selenium, minerals that may ward off heart disease. Then add a sliced apple for the pectin, a form of fiber that can reduce cholesterol.

BIGGER MUSCLES — ADD

—4 oz plain Greek yogurt, instead of milk —1/4 cup unsalted pumpkin seeds If you have an hour or more before lifting, add 15 grams of muscle-building protein to your bowl such as pumpkin seeds and Greek yogurt. Working out soon? Add fast-digesting carbs, like dried cherries, instead.

FLATTER BELLY — ADD

—1 Tbsp ground chia seeds —1 greener (i.e., less ripe) banana, sliced Focus on fiber. It fills you up faster and longer, so you’re less likely to be hungry midmorning. Add chia seeds that contain soluble fiber and green bananas that possess resistant starch, a fiber that can help you burn fat.