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November 8 2015

WTF? (What the Fat?) – Fabulous Fats by Rachel Brief, University of Maryland

It’s 2015. A man has been on the moon, two women are running for President, and eating fat does not make you fat.

During the fat-free craze in the 90’s, people believed that the fat in high fat foods turned to fat in our bodies, but scientifically, that notion just doesn’t make sense. All fats are not created equally, and it is time to get educated. Let’s ditch the bad boy connotation we associate with fat and understand that eating healthy fat will not make you fat! In fact, about 30% of your daily calories must actually come from healthy fat in order for you to be your healthiest and leanest self!

 

WTF? What the Fat?

fats Saturated and trans-saturated fats are solid at room temperature and they are linked to increased risk of heart disease, stroke and atherosclerosis, a disease caused by plaque build up in the walls of your arteries. Saturated fat has a bad reputation, but there is a place for a little of it in your diet. Saturated Fat is naturally found in foods like fish, coconut, chocolate and dairy. PLEASE steer clear of trans fats though!!! Yuck!! Trans fats lurk in processed foods to extend their shelf life, and are found in processed meats, like hot dogs and sausage.

The healthy fats I want you to include in your diet can improve your cholesterol and decrease health risks. They are unsaturated fats, divided into two groups: monounsaturated and polyunsaturated fats.

goodfats

Healthy fats are linked to a powerful immunity, improved heart health, reduced inflammation and strong brain functioning. Eating fat helps your body absorb vitamins A, D, E and K, which are fat -soluble. Your body stores excess fat-soluble vitamins in your liver and fat cells. They are then slowly released slowly over time and are used as needed.  Still afraid of the mixed nuts? I think not!

Dietary fat actually helps pull stored fat out of your cells to use for energy. Eating fat boosts metabolic health and helps to break down stored fat to get it out of your system. Fat is your preferred energy source, so if you’re watching Netflix, fat is the fuel that keeps your eyes blinking, heart beating and lungs respiring.

Here are a few ways to get fabulous fat in at every meal:

eggsontoastBreakfast: 2 whole eggs on Ezekial toast

05_BeautifulDayLunch: Avocado and sunflower seeds on your salad

peanut butterSnack: Peanut or Almond butter on high fiber crackers

salmon-vegetables-462x428Dinner: Grilled salmon with lottttttsss of veggies!

For more great advice from Rachel, [click here]

 

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