Happy Monday everyone!! 🙂 Or maybe not, because who likes Mondays…I still do now, but once I start school again I’ll be right there with all the Monday-haters.
I began the day with some delicious Boston Cream Pie Oatmeal from Amy’s Healthy Baking. I’ve never actually had Boston Cream Pie, but after eating my oats this morning I would love to try it!
OOOO look at that chocolate center!! 🙂 I also added in an egg white and some Greek Yogurt to bump up the protein!! Always a bonus.
I wanted to write about this topic for awhile, because I now realize how important it is to consume fats in our live-its. Healthy fats, that is. I bet you’ve tried all sorts of low-fat products that taste like absolute garbage…I used to be one of those people. Before I got a grip on my nutrition, I was afraid of incorporating fat in my diet because I thought it would make me gain weight. I was hungry ALL THE TIME. How about we steer clear of that road again, yes?
Let’s break it down a bit with the 4 different types of fat:
- Monounsaturated – the “good” fat which can lower blood cholesterol level
- Polyunsaturated – “in between fat” which has some good and bad properties
- Saturated – the “bad” fats which are known to raise blood cholesterol levels
- Trans – a man-made fat which is worse for you than saturated fats. These are made when cetain oils are heated and are also present in foods which contain hydrogenated oils such as margarine. (If you use margarine, try to buy one that is non-hydrogenated).** Bear in mind that a product whose label boasts it is “trans fat free” can actually have up to 0.5 grams of trans fats per serving — and these can add up quickly.**
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and saturated fats with good fats. This might mean replacing fried chicken with fresh fish, swapping some of the meat you eat with beans and legumes, or using olive oil rather than butter. OR AVOCADO BECAUSE THEY’RE AMAZING.
- Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also, limiting fast food doesn’t hurt!
- Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
- Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. (I could honestly eat salmon every single day…)
When people eat a low-fat diet, they usually cut out the good fats as well as the bad fats. Then they end up eating way more sugar, bad carbs, and artificial stuff. As food manufacturers take fat out of food, they have to put something IN to take its place. That “something” is usually sugar, simple carbs, salt, and artificial flavors. GROSS. So, contrary to popular belief, “fat-free” foods are WORSE for you!
As Dr. Travis Stork says, “Eating Fat Does Not Make You Fat”.
Choose natural foods with some saturated fats rather than unnatural foods filled with ugly trans fats. Eating a healthy amount of fat in your meals can actually satisfy your hunger, so you don’t feel like you want to eat your arm an hour later! (Hi cereal, I’m talking to you). Yes people, the FAT IS YOUR FRIEND. As long as you know what kind of fat to eat, how much, and how to include it in your live-it the healthy way, you no longer have to fear fat.
I pledge allegiance to the Avocado…..with Liberty and Olive Oil for all.
Have a magnificent Monday!! 🙂
Question of the Day:
What’s your favorite healthy fat? (If you couldn’t tell, I like avocados and olive oil)
- healthy fat
- no fear