Fat vs. Carbs for Athletic Performance?

Surprising research and results show healthy fats may be better.

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What really works the best for athletic performance? These results are pretty astounding! See below for the full presentation.


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Should you Eat Eggs?

Whole eggs, especially the yolk (not just egg whites) are an incredibly good source of usable protein and the healthiest essential fats. Egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, choline and B12, and panthothenic acid of the egg.

Whole eggs, especially the yolk (not just egg whites) are an incredibly good source of usable protein and the healthiest essential fats.

While egg whites are one of the highest quality sources of protein available, the egg yolks are actually the healthiest part of the egg!
That’s where most of the vitamins, minerals, phytochemicals and antioxidants (such as lutein) are found. Egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, choline and B12, and panthothenic acid of the egg.
In addition, the yolks contain ALL of the fat-soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids like omega 3 fats.
And, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build. Just make sure to choose free range, organic or pastured eggs instead of the ‘factory-farmed’ grocery store eggs.

There is a huge difference!

Similar to grass-fed beef, and wild caught fish, the nutrient balance of healthy omega 3 fatty acids and the less healthy omega 6 fatty acids is controlled by the diet of the chickens. So free range, organic eggs are by far the healthiest choice for good fats and high levels of nutrition.  ‘Pastured’ eggs, which means the chickens were allowed to roam freely outdoors and eat bugs and grubs and worms are the healthiest of all eggs. Check your local farmers’ market or health food store for this kind of egg.

Of course we all know that eggs contain a powerful amount of protein and essential fats, but new research has found that they also contain antioxidant properties that are known to prevent cardiovascular disease as well as cancer and other diseases.

When eggs are fried or boiled, the antioxidant properties were cut in half. The loss of  antioxidants was the worse when heated in a microwave, which destroys many of the nutrients in any given food! So healthy, clean raw eggs contain the most nutrients.

Eggs are so versatile.

You can add them to so many things, like smoothies, or sauces; eat them alone, or make high protein meals by just scrambling eggs with a bit of grass fed dairy butter, and your favorite veggies.

Season with salt and pepper and add extra antioxidants and nutrition by sprinkling in some turmeric, curry, hot peppers, garlic, cilantro, etc. Top with raw dairy grass fed cheese or fresh salsa, and viola, you have the perfect, filling, high protein, and fat burning meal!

Read more about healthy fat burning foods in The Fat Burning Kitchen Ebook,

cat How to Enjoy Holiday Treats and NOT Feel Guilty, or Gain Weight


DSC 6815 How to Enjoy Holiday Treats and NOT Feel Guilty, or Gain WeightCatherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

                        Her mission is to help others prevent disease and live their best life ever.    

          Nutrition made Easy. Simple.Smart.Nutrition.

Do Not Be Afraid of These Saturated Fats

Saturated fats can actually keep you lean and healthy.

I am a strong believer of including a variety of healthy oils and fats into your diet. I know some people are still really afraid of fat, especially saturated fat, but trust me, healthy fats can truly be good for you and actually help you burn fat.

Fats work with other nutrients to supply your body with the building blocks for metabolism, longevity, hormone balance, heart health, vision, skin and energy.

And, saturated fats are actually NECESSARY for your good health.

Healthy essential saturated fats include fat from organic grass fed beef, grass-fed butter, coconut oil, and even lard. These fats are heavy in omega 3’s, Conjugated Linoleic Acid, cholesterol (yes I said cholesterol, which is good for you and important for your body), vitamins A and K, and monounsaturated fats.

Twenty five years ago, animal fats became the enemy, based on one doctor’s flawed research findings.

It’s odd, though, that human civilizations have survived and thrived for years on high fat diets, but in our world today, we eat far less butter and lard than we did at the turn of the century, and heart disease, cancers, inflammatory diseases, depression and obesity rates have skyrocketed!

Could the doctors and the food pyramid be wrong? Yes.

We are actually suffering from an inadequate and unbalanced fat intake.

Medical research shows that it is the sugars, starches, excessive omega 6 fats, and trans fats from refined foods that increase the inflammation in our cells and blood vessels.

Our bodies send out cholesterol to mend these inflamed blood vessel walls, and then you have cholesterol buildup.

Fat actually is a more efficient and longer lasting fuel for energy, which keeps blood sugar stable and helps to prevent fat storage, as long as you are avoiding starchy processed grains and sugars.

And what about butter?

Butter has actually been used as a part of the diet for thousands of years. In fact, the first written reference to butter was found on a 4500 year-old limestone tablet. People around the world have prized butter for its health benefits.

Butter is a completely natural food essential to your health – especially when you eat organic, grass fed butter, high in CLA and one of the only sources of vital Vitamin K2.

Some of butter’s many benefits include:

  • Butter is the most easily absorbable form of Vitamin A necessary for thyroid and adrenal health, both of which are essential to fat burning and energy.
  • Butter contains lauric acid, important in treating fungal infections and yeast infections.
  • Butter contains lecithin, essential for proper cholesterol metabolism.
  • Butter contains antioxidants that protect against free radical damage.
  • Is a great source of Vitamins A, D, E and K.
  • Is a very rich source of a very important mineral, selenium, which is a powerful cancer fighting nutrient.
  • Butter contains conjugated linoleic acid, which is a potent fat burner, anti-cancer agent, muscle builder, and immunity booster.
  • The vitamin D found in butter is essential to absorption of calcium, the immune system and overall wellbeing.
  • Contains a special anti-stiffness factor, which protects against calcification of the joints.
  • Is a source of iodine in highly absorbable form-highly recommended for adequate thyroid function and fat metabolism.
  • Is a source of quick energy, and is generally not stored as fat.
  • Contains Arachidonic Acid (AA) which plays a role in brain function and is a vital  component of cell membranes.

Coconut oil is another important healthy saturated fat and is often preferred by athletes, body builders and by those trying to lose weight.

Because it is quickly and easily converted directly into energy and is not stored as fat, coconut oil helps in boosting energy and endurance, and enhances athletic performance. Coconut oil actually raises the metabolism and is excellent to burn fat as well.

Make a point to include healthy saturated fats into your diet, while eliminating sugars, grains and starchy products. Your cholesterol levels, triglycerides and blood sugar will improve for the better.

Don’t be afraid of saturated fats anymore.

Till next time, stay healthy and lean!



Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

Increase Testosterone Naturally–Not for Men Only!

It may come as a surprise, but testosterone is a hormone that is necessary for both men and women.

Optimal levels of testosterone not only affect (men’s and women’s) libido, but also muscle strength, muscle recovery, lean muscle to body fat ratio, good mood and feelings of well-being, bone density, energy levels, and overall aging.

Testosterone levels tend to decrease starting around the age of 40 at the rate of about 1% a year. Short term that doesn’t seem like a lot, but over a few years, it can be a significant amount and be a cause of low libido, obesity, brittle bones, muscle loss. and depression.

Testosterone levels in the low range may also increase your chances of dying of a heart attack. While low testosterone levels primarily affect men and women in middle age, it can also affect men as young as 30.

The first most noticeable symptom for low testosterone levels is lack of interest in sex.

And this applies to women as well as men. Some men may have difficulty obtaining an erection as well. “If you have reduced levels of sexual desire, have your testosterone level checked immediately,” says Dr. Allen Seftel, a urologist at Case Western Reserve University Hospitals of Cleveland.

Men and women with borderline testosterone scores can raise their levels by natural means before getting into medical testosterone therapy.  And it pays to start at a younger age as well.

Do women need testosterone?

Yes. Women’s testosterone levels start to rise in puberty, because testosterone is actually a precursor to estrogen. Testosterone in women increases libido, helps clear thinking, sound sleep, and overall feelings of well-being and confidence as well helping the body maintain lean muscle mass and less body fat.

During perimenopause and menopause, testosterone production drops as the ovaries stop producing hormones. Women’s ovaries produce most of the testosterone, progesterone, and estrogen in the body.

Most women only replace estrogen after menopause, and replacement of estrogen alone will not correct the loss of interest in sex, loss of muscle, and general lack of mental get-up-and-go.

This decrease in testosterone production is sometimes referred to as andropause in men. Falling levels of testosterone can cause a wide variety of unrelated symptoms including:

-sexual dysfunction, including loss of interest, inability to have orgasms and impotence



-irritability and mood swings

-loss of strength and lean muscle mass

-increased body fat

-hot flashes

Lifestyle factors such as poor diet, excessive beer drinking, stress, lack of exercise, exposure to environmental toxins, smoking, and certain prescription medications can significantly reduce testosterone.

But there is good news. You can actually increase your testosterone significantly naturally by following the guidelines below.

1. Eat grass-fed beef instead of commercially raised beef.

Commercially raised animals are fed growth-stimulating hormones–including synthetic estrogens, antibiotics and processed grains. These hormones in commercially raised beef affect the body’s natural testosterone levels.

Research shows consumption of hormones from commercial beef contributes to falling sperm counts, cancer, and obesity.

2. Increase your zinc. 

Supplementing with zinc can really help raise testosterone levels. Zinc is the most crucial of all the minerals in the body for testosterone production. And, zinc deficiency is very common in the U.S. population, especially among athletes and the aged. Zinc is missing from most commercially-processed foods, and easily lost by drinking alcohol, sweating, and medication.

Red meat, especially grass-fed meat, is high in zinc, as well as seafood–especially oysters.

3. Along with zinc, vitamins A, E, C and B6 are all necessary to convert pre-hormones in the body to testosterone.

Eating bountiful helpings of fresh vegetables is essential in testosterone production–especially green, leafy and cruciferous vegetables such as broccoli, cauliflower, kale, Swiss chard, Brussels sprouts, and cabbage. These vegetables all contain chemicals that are essential for healthy metabolism of estrogen in both men and women, allowing better utilization of testosterone.

4. Omega 3 fatty acids and saturated fats, are essential for normal testosterone production.

Foods containing cholesterol (your body needs cholesterol, and it will NOT contribute to heart attacks) are excellent, so eating butter, egg yolks and other animal products will supply the necessary cholesterol.

Did you know that the body makes most of its hormones from cholesterol? So, cutting back on fats, cuts down your body’s ability to make the hormones it needs. Studies clearly indicate that low fat diets result in lower testosterone levels. A high protein, moderate amount of fat and lower carbohydrate diet will contribute to the best levels of testosterone.

4. Limit your intake of refined, high-carbohydrate foods.

Of course that means cookies, candy and ice cream, but also starches such as breads, potatoes and pasta. Excess intake of these carbohydrates raise blood sugar rapidly, creating chronically elevated levels of the hormones insulin and cortisol.

Insulin and cortisol oppose testosterone and slow its production.

5. Losing weight alone will restore testosterone production.

In both men and women, fat cells breed aromatase. Aromatase is the enzyme that converts estrogen into testosterone. Fat cells also store estrogen, and too much is harmful to both men and women. As you loose weight your ability to convert testosterone to estrogen diminishes.

6. Lifting weights stimulates testosterone release for men and women, while excessive cardio decreases testosterone.

The best movements involve compuond movements like squats, dead lifts, pushups, pullups and presses. The greatest workout-related testosterone production occurs with the use of heavier weights and lower rep range. A study shows that the best is 85 per cent of your one-rep max. Make sure to train with high intensity for short periods of time. Your overall weight training workout should not last longer than 60 minutes (45 min is optimal). Train hard and get out of the gym to let your muscles recuperate and grow!

Rest Harder Than You Work Out.

If you overtrain — meaning you don’t allow your body to recuperate adequately between training sessions — your circulating testosterone levels can plunge by as much as 40 percent.

To avoid overtraining, make sure you sleep a full eight hours at night, and never stress the same muscles with weight-lifting movements two days in a row.

If you follow the above guidelines you may find your low testosterone symptoms disappear without having to resort to injections, patches or pellets.

If you see no change in your symptoms, you may need to visit the Doctor to get your hormone levels checked. Both men and women, especially those in their 40’s and 50’s, may find that free testosterone levels need an extra boost.References: 1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno. 2. Benders’ Dictionary of Nutrition and Food Technology. 3. USDA National Nutrient Database for Standard Reference. 4. Ponnampalam EN, Mann NJ, Sinclair AJ. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health. Asia Pac J Clin Nutr. 2006;15(1):21-9. PMID: 16500874. 5. Li D, Siriamornpun S, Wahlqvist ML, Mann NJ, Sinclair AJ. Lean meat and heart health. Asia Pac J Clin Nutr. 2005;14(2):113-9. PMID: 15927927. 6. Dietary lean red meat and human evolution. Eur J Nutr. 2000 Apr;39(2):71-9. PMID: 10918988. 7. Fung TT, Schulze M, Manson JE, Willett WC, Hu FB. Dietary patterns, meat intake, and the risk of type 2 diabetes in women. Arch Intern Med. 2004 Nov 8;164(20):2235-40. PMID: 15534160. 8. Harris WS, Sands SA, Windsor SL, Ali HA, Stevens TL, Magalski A, Porter CB, Borkon AM. Omega-3 fatty acids in cardiac biopsies from heart transplantation patients: correlation with erythrocytes and response to supplementation. Circulation. 2004 Sep 21;110(12):1645-9. Epub 2004 Sep 7. PMID: 15353491. 9. Jiang R, Ma J, Ascherio A, Stampfer MJ, Willett WC, Hu FB. Dietary iron intake and blood donations in relation to risk of type 2 diabetes in men: a prospective cohort study. PMID: 14684399. 10. Longcope C, Feldman HA, McKinlay JB, Araujo AB. Diet and sex hormone-binding globulin. J Clin Endocrinol Metab. 2000 Jan;85(1):293-6. PMID: 10634401. 11. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008 May-Jun;14(5-6):353-7. PMID: 18385818. 12. Image by yongfook. 13. http://www.elements4health.com/grass-fed-beef-can-boost-testosterone-and-lower-cholesterol.html

Are You Confused About Cooking Oils?



Cooking Oils seem to be an ever changing debate.

We had it drilled into our heads that we should all avoid lard, butter and saturated fats.

But are vegetable oils any better?

New research says that vegetable oils may actually be contributing to the diseases they were meant to prevent.

And what about cooking with oil? What oils are ok to heat and what oils should NEVER be heated?

Many of the so-called 'healthy' oils are really bad for our health, and many of those oils and fats we were told to avoid may actually be good for us.

My good friend and fitness and nutrition expert, Mike Geary has an excellent article on oils that I wanted to share with you. In it, he clears up some of the confusion on which oils are good for us and which ones are bad for us.

You may be in for a surprise!

Check it out here: