What is the Ketogenic Diet?

Tim Tebow has been an all time favorite football player and famous person at our house.  We love how he presents himself to the public and agree with many of his beliefs.  When he was on Dr. Oz talking about how he tries to follow the Ketogenic Diet, it perked my interest.  I wanted to discover more about this.  Who wants to burn fats in the body rather than carbs?  I do!  After researching the Ketogenic Diet I have found for my lifestyle this would be a pretty major change for me.  Also, for this diet I would need to do some mind adjusting because you consume MANY healthy fats.  I have grown accustomed to healthy fat consumption in smaller quantities.

Last week we explored the High Protein Diet to see if this was a good fit for your lifestyle.  

    • Week 1: Mediterranean Diet
    • Week 2: Paleo Diet
    • Week 3: High Protein Diet
    • Week 4: Ketogenic Diet

Most the time the carbs in food are converted into glucose, which helps with brain function. If there is only a little bit of carbs in the diet, the Liver changes fat into fatty acids and ketone bodies. Ketones create energy. This was interesting because the body starts to burn fats rather than carbs. How you do this is by taking away/limiting high carb foods like: breads, pasta, sugars, grains, starchy fruits and vegetables and eating many foods high in fats like cream, nuts, butter, natural oils, etc.  (Very different for my lifestyle:) )

Image Found: http://ketodietapp.com/Blog/post/2015/01/03/Keto-Diet-Food-List-What-to-Eat-and-Avoid

Benefits of Ketone Diet:

  • Lose Weight
  • Helps Reverse Type 2 Diabetes
  • Mental Focus
  • Increase Physical Endurance
  • Normalize Blood Pressure
  • Less Acne
  • Controls Epilepsy
  • Calm Stomach
  • Less Heartburn
  • Less Sugar Cravings
  • Helps Increase Metabolism

Problems with Ketone Diet:

  • Two weeks of body adapting to fat burning
  • Making sure you have enough fluid and salt

 

Now that you have learned about four different types of diets this month, what one do you think fits your lifestyle best?  Is it a mixture of a couple?  Tell us your thoughts!

 

Work Cited:

https://www.dietdoctor.com/low-carb/keto

https://en.wikipedia.org/wiki/Ketogenic_diet

 

Is a High Protein Diet Right for You?

Has anyone heard about people trying to have more protein in their daily meals?  I have, this seems to be a popular thing people are doing.  I’m excited to tell you a little about this diet because this is the diet that fits my lifestyle best.  This is the diet I find myself following with the most ease.  

Our focus this month is: I can pick a diet that is the “just right” fit for me and my lifestyle! The past two weeks we explored the Mediterranean Diet and the Paleo Diet to see if either of these were a good fit. This week we will learn about the High Protein Diet.

The High Protein Diet may be right for you if you answer yes to one or more of the following statements:

  1. I believe whole grains should be eaten but are limited
  2. I love eating nuts, meats, poultry, leafy greens, cheese, and yogurt
  3. I would like to feel full for longer periods of time
  4. I like healthy oils like avocado, nut, coconut, etc.
  5. I take a vitamin/supplement daily
  6. I want to lose a little weight

Some things to remember about High Protein Diets:

  1. You should get 25 grams of fiber per day
  2. Healthy fats are good to have in moderation (avocado oil, nut oil, coconut oil, butter, etc.)
  3. Taking a vitamin/supplement daily would be a good idea
  4. Limiting carbs, not eliminating carbs (stick with complex carbs and stay away from simple carbs) Complex carbs: whole grains, brown rice, quinoa Simple carbs: white bread, white flour, white rice, pastries, donuts
  5. Eat lots of fruit and vegetables
  6. Drink lots of water
  7. Studies have shown high protein/limited carb diets help people lose weight

Variety of Foods with Protein:

  • Peas 1 cup= 8 grams protein
  • Spinach 1 cup= 5 grams protein
  • Grass Fed Beef 4 ounces= 26 grams protein
  • Artichoke 1 medium size= 4.2 grams protein
  • Sun-dried tomatoes 1 cup= 6 grams protein
  • Halibut 3 ounces= 16 grams protein
  • Guava 1 cup= 4.2 grams protein
  • Wild Salmon 3 ounces= 17 grams protein
  • Tuna= 3 ounces= 16 grams protein
  • Turkey ¼ pound= 16 grams protein
  • Chicken 3 ounce breast= 26 grams protein
  • Eggs 1= 7 grams protein
  • Beans ½ cup= 7-10 grams protein
  • Lentils 1 cup= 18 grams protein
  • Chia Seeds 1 oz= 5 grams protein
  • Peanut Butter 2 T= 7 grams protein
  • Teff ¼ cup= 7 grams protein
  • Sprouted whole grain bread 2 slices= 8-12 grams protein
  • Greek yogurt 7 oz= 20 grams
  • Organic grass-fed milk 8 oz= 8 grams protein
  • Pumpkin seed 1 oz= 9 grams protein
  • Almonds 1 oz= 6 grams protein
  • Cashews 1 oz= 5 grams protein
  • String Cheese 1= 7 grams protein
  • Cottage cheese ½ cup= 12.5 grams protein

How does the high protein diet sound to you?  Does it fit your current lifestyle pretty easily with some small tweaks?  Maybe you want to take some components from each diet we have learned about and create your own.  Whatever works best for you daily is what you have to decide.  We are just here to educate you on a few diets that are currently out there.  

Work Cited:

http://www.webmd.com/diet/a-z/protein-power-what-it-is

http://www.eatthis.com/best-ever-proteins-for-weight-loss
Disclaimer: We are not licensed dietitians and do not claim to be.  These are diets we have done some research on.

What is the Paleo Diet?

Pasta, pastries, sweets, and cereal will be crossed off the grocery list for good if you are going the Paleo Diet way.  Think like a Caveman and you are off to a good start on your food options.  Luckily, this day and age we don’t have to do all the hunting, gathering, and cooking by fire to eat.  Food is so easy to get, it is literally at our fingertips.  This poses a new problem for us present day folk…Overeating whatever is in front of us when we are “hungry”.  I loved learning about the Paleo Diet because it makes sense to me.  The more we can eat food that God has provided for us without humanly processing it, the better. 

Last week we explored the Mediterranean Diet to see if this was a good fit for your lifestyle.

  • Week 1: Mediterranean Diet
  • Week 2: Paleo Diet
  • Week 3: High Protein Diet
  • Week 4: Ketogenic Diet

The Paleo Diet may be right for you if you answer yes to one or more of the following questions:

  1. I don’t believe that all calories are created equal
  2. I hate counting my calories
  3. I don’t need grains to feel satisfied
  4. I wouldn’t consider myself a sweet-tooth
  5. My body is sensitive to gluten
  6. I like vegetables, fruit, and sweet potatoes

Paleo Friendly Foods:

  • Meat
  • Fish
  • Eggs
  • Vegetables
  • Oils (Olive oil, Avocado oil, Coconut oil, any other natural oil)
  • Nuts
  • Fruit
  • Sweet Potatoes
  • Yams
  • Dairy (some people say yes to dairy, others say no–limiting dairy intake may be an option)
  • Vitamin D and Calcium Supplements (if you are going the no dairy route)

As you are learning about all these diets, be thinking about which one would be the easiest for you to follow with my current eating habits. Remember, small changes bring big results. We want to find the best fit for you and your lifestyle!

 

Work Cited:

https://www.nerdfitness.com/blog/the-beginners-guide-to-the-paleo-diet/

https://en.wikipedia.org/wiki/Paleolithic_diet

Disclaimer: We are not licensed dietitians and do not claim to be.  These are diets we have done some research on. 

What is the Mediterranean Diet

Did you know that in Mediterranean countries people’s diets are pretty high in fat content, but they experience less heart disease than we experience in the United States even though the amount of fat in our diets are close to the same? This is a big part of why I wanted to learn more about this diet in particular.  

Our focus this month is: I can pick a diet that is the “just right” fit for me and my lifestyle! So, let’s get started!  

  • Week 1: Mediterranean Diet
  • Week 2: Paleo Diet
  • Week 3: High Protein Diet
  • Week 4: Ketogenic Diet

There are many different versions of the “Mediterranean Diet” but I am going to stick with key things most versions follow.

HIGH INTAKE Food List:

  1. A source of fat consumed is extra virgin olive oil; often times added to vegetables, leafyy green, and legumes to increase flavor
  2. Fresh fruit are considered desserts and/or snacks
  3. Vegetables, leafy greens
  4. Whole grain cereals
  5. Nuts
  6. Legumes
  7. Beans
  8. Seeds

MODERATE INTAKE Food List:

  1. Fish
  2. Seafood
  3. Cheese; is a side when eating salads and stews
  4. Yogurt
  5. Poultry

LOW INTAKE Food List:

  1. Processed meat
  2. Red meat; only eaten on special occasions
  3. Eggs
  4. Sweets

HEALTH EFFECTS:

  • Prevents Heart Disease
  • Helps prevent Pre Diabetes 

After learning about some components to the Mediterranean Diet, do you think you could eat this way on a regular basis?  Could you make a few lifestyle changes in what you are eating now, or would it be a total revamp of the kitchen in your house?  Be thinking of these questions this week and stay tuned for next week when we explore the Paleo Diet.  We want to find the best fit for you and your lifestyle!  Small changes to our daily eating habits will give us big results through time.

Work Cited: 

https://en.wikipedia.org/wiki/Mediterranean_diet

http://www.medicinenet.com/script/main/art.asp?articlekey=39284

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/

 

Disclaimer: We are not licensed dietitians and do not claim to be.  These are diets we have done some research on.

What Diet is Best for Me?

How many of you have heard the saying, “You are what you eat?” Well, as I get older and the wrinkles, cellulite, stretch marks, lack of energy, and earth’s gravity working against me really sets in; I have come to a sad realization that this saying is SO TRUE… Sad- but still true 🙁 .

The Polished Pearls Health objective for the month of February is: I can pick a diet that is the “just right” fit for me and my lifestyle! I dislike using the word diet because in this day and age it has such a negative connotation but I feel it is the best way to describe what we eat on a daily basis, so you will see me using this term for the next little while when describing different “diets”.

Be on the lookout this month for a detailed description of each one of the following diets:

  • Week 1: Mediterranean Diet
  • Week 2: Paleo Diet
  • Week 3: High Protein Diet
  • Week 4: Ketogenic Diet

The reason I chose these four diets is because I believe each one of these can benefit our overall health. Throughout the years I have done lots of research on body fueling foods and the diets I have listed seem to “ring true” with what I have learned thus far.

*Remember our Health objective for the month of February is: I can pick a diet that is the “just right” fit for me and my lifestyle!

XOXO Shalese

Fashion Beauty Health Blog Makeover 2017

Whit and I have spent countless hours reflecting with each other on what the purpose of our blog is.  We have never wanted our blog to be surface level.  After discussing this, we have come to the conclusion that the reason we started this blog in the first place was to help educate women in beauty, fashion, and health.  We both have different strengths in these areas but one strength we share is our God-given gift to educate.  We are both teachers and feel we’ve found our calling in life.  This being said, we are making some exciting changes to thepolishedpearls.com!

Each month we will have a focus on fashion, beauty and health.  Throughout the month you will examine yourself and find out where you fit best in all three of these areas based off of the months objective.  At the end of the month, you will have the opportunity to reflect on what you have learned, answer questions, and get a free Polished Pearls recommendation list personalized for you!  This journey will help educate you on YOUR style both in beauty and fashion, and YOUR health beliefs, enabling you to live a life full of confidence and love for yourself and others.  We are sooooo excited to take this adventure with you and are here as a support along the way!

**Don’t Forget to Subscribe to our Blog and Receive a What’s Your Style Quiz and personalized outfit idea for FREE!**

Love The Polished Pearls Sisters,

Shalese and Whitney

Easy Healthy Fish Tacos Recipe with Fresh Salsa

I have had two problems recently… Well I have a LOT more problems than just two but two I am going to talk about.  My first problem has been eating healthy.  Before having my baby (okay he is 15 months now, not quite a baby anymore- sob!) I ate really healthy.  It was a habit I had formed and I enjoyed eating healthy because I liked the way I felt.  Once I got pregnant I ate only what I could stomach, and let’s be honest, that was pretty much carbs, carbs, and crackers (more carbs)!  I couldn’t eat meat because the smell made me want to hurl.  I couldn’t eat salad because the thought of chewing on lettuce made me want to spit it out before even eating it.  I couldn’t eat tomatoes because the heart burn required me to sleep in a chair!  My favorite foods became my least favorite foods, foods that I couldn’t stand before became the only thing I wanted to eat… pregnancy causes you to look, act, and feel like a completely different person!  Oh but those babies are sooo worth it… Aaaanyway, needless to say, I got out of the habit of eating healthy and… 24 months later (ahhh, that’s 2 years!!) I am still trying to get back on track.  So, I am trying to eat healthier. No, I am GOING to eat healthier!!!

Okay, the second thing I am struggling with is using all the food that is in my fridge, freezer and pantry rather than buying new food that doesn’t get used and continuing this awful cycle over and over again.  So… I have a bunch of fish in my freezer from a fishing trip my husband went on with the guys and I need to use it!!  Although I don’t love fish, I do LOVE fish tacos!  Normally I like the breaded fish that is fried in oil for my fish tacos, but I tried something a bit more healthy this go-round… and oh my goodness they turned out delicious!!

Here’s the recipe:

Healthy Fish Tacos Recipe

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 6 Servings

Healthy Fish Tacos Recipe

Ingredients

  • Fish
  • -4 lbs tilapia or halibut
  • -1/2 tsp salt
  • -1/4 tsp black pepper
  • -1/2 tsp cayenne pepper
  • -12 corn tortillas- warmed
  • Salsa
  • - 1 can black beans
  • - 1 can sweet corn
  • - 1 red bell pepper
  • - 1 Roma tomato
  • - 1/4 purple onion
  • - 1 jalapeno (DE-seeded for less spicy)
  • - 1 avocado
  • - 1/4 bunch cilantro
  • Dressing
  • - 2 Tablespoons olive oil
  • - 1/2 Tablespoon balsamic vinegar
  • - Juice of 1 fresh lime
  • - 1/2 tsp chili powder
  • - 1 tsp cumin
  • - 1/2 tsp salt
  • - 1/4 tsp garlic salt
  • - 1/2 tsp sugar
  • - 1/4 tsp black pepper

Instructions

    For the Fish
  1. Defrost fish and cut it into bite-size pieces (about 1" by 1").
  2. Add about 2 tablespoons of olive oil to a large frying pan. Heat oil and throw in fish, add salt, black pepper, and cayenne pepper. Cook through. OR - for a grilled or smoked flavor -
  3. Place fish in a grill basket, add salt, black pepper, and cayenne pepper and grill or smoke until done.
    For the Salsa
  1. Drain black beans and corn, pour into a medium mixing bowl. Dice bell pepper, tomato, purple onion, jalapeno, avocado, and cilantro.
  2. Add to bowl and stir.
    For the Salsa Dressing
  1. In a small bowl, whisk together all dressing ingredients and poor over salsa. Stir until evenly coated.
    For the Tacos
  1. Place cooked fish in a warmed tortilla, top with salsa and enjoy!
  2. http://www.thepolishedpearls.com/wp-content/uploads/2017/01/IMG_5182-e1484247116581.jpg
http://www.thepolishedpearls.com/easy-healthy-fish-tacos-recipe-with-fresh-salsa/

Pumpkin Protein Smoothie


Smelling the deliciousness of warm pumpkin cookies in the oven made me think of an idea. Since pumpkin cans are overwhelming grocery stores right now, it is a perfect time to get creative with this healthy, yummy goodness! I’ve created a delicious and nutritious on the go Pumpkin Protein Smoothie you can enjoy as a snack or meal. All you need are the following items to create this pumpkin spice masterpiece;)

img_4565

PUMPKIN PROTEIN SMOOTHIE

2 cups vanilla Greek yogurt

1 scoop vanilla flavored protein

1 cup canned pumpkin

1 tsp. Pumpkin spice

1 tsp. Cinnamon

1 cup ice

2 cups almond milk

1/4 cup of dark chocolate chips

1/4 cup walnuts (optional)

Pour all ingredients into blender and blend.

Pour in glass and enjoy!

Let us know how you like it! 😘

 

Shalese