What you need to know about fats?
There are good fats and bad fats.
There are 3 types of fats essentially;
Triglycerides: which are saturated/unsaturated fats
Phospholipids: these are essential memory building fats
Sterols: and then the hydrogenated/trans fats, or the not so good for you fats, i.e. cholesterol.
Bad fats found in meat and diary products they do all the wrong things to your body in general. Increase your risk to many illnesses, raise your cholesterol and can lead to insulin resistance (which I blog in detail about in a future post, so subscribe to our newsletter)
Good fats on the other hand, due the exact opposite they help with PMS (the one that last for the whole month), depression (mother’s never-ending guilt), irritability i.e sweating the really small stuff, c’mon we’ve all been there kids hanging off you and driving you mad all day writing on your walls, pulling out a thousand outfits, spilling milk, but its the small thing like finding them out of bed 5 mins after their bedtime to get a glass of water that sends you in the scary f-ugly mama face…. Good fats also help with bad hair day/month, the crypt keeper dry skin, excess mommy fatigue, mommy funk…i.e lack of motivation, insulin resistance (belly fat, that’s still there after your kid’s 6th birthday), . C’mon if you have some of these issues or all of these try anything please. Good fats boost your metabolism in so many ways, and you feel the energy burst after eating them practically straight away. I know its hard to commit to change as busy moms, women and people but really if things are that bad you aren’t going to be busy for much longer because you aren’t going to be able to move, breathe, live so make the change today and Buy an Avocado!
Good fats that you just need in your diet
Substitute Vegetable/Rapeseed Oil for Coconut oil when cooking. Coconut oil can be heated to very high temperatures (190C/375F) without causing the oil to produce any harmful effects caused by the free radicals that can happen with other oils when heated, such as olive oil.
Coconut oil is a saturated fat that helps with digestion and healthy function of the thyroid. The benefits extend to mood, concentration and memory building. You can get odorless coconut oil if you aren’t mad about the smell or taste. I personally love it.
Small Warning: Coconut oil is a saturated fat, and although it is a medium chain triglycerides which can help the rate of metabolism, large quantities of coconut oil can also be harmful to your health and cause high cholesterol, so portion control on everything besides raw green vegetables =)
Everyone needs to get on this trend train. All health food junkies are on about avocados and you know why? Because they are amazing for the body, skin and mood and amazingly easy to incorporate into your diet. Some one who doesn’t have them in their diet might think, well avocados are bland and boring and what do you do with that but in fact there is a lot.
Some tips on how to get Avocado in your diet;
Avocado Dip with carrots/celery/radishes
Avocado with Lemon & Sea Salt for a quick on the run snack
Cut an avocado in half, squeeze some lemon, sea salt and pepper or chill powder over it and spoon it into you. It is divine and filling, a great afternoon snack.
Super Smoothie It with an Avocado
Adding an avocado into a smoothie is the perfect way to turn your smoothie into food fuel. The smoothie will be much more filling, sugar balancing, energizing and you get the essential fats into your diet. Literally, throw some low GL (glycemic load) fruit or pure juice from an apple, 1/4 pineapple or whole pear into a blender (frozen fruit makes it nicer), throw in some greens like kale or spinach (A handful will do) and 1/2 an avocado and you’ve got an amazing and tasty smoothie with a lovely creamy texture.
Facts about Avocados
They are high in Vitamin E which is great for the immune system. Avocados are monounsaturated fat (best kind of fat to consume), which are good for maintaining a healthy heart and they are also known as a cancer fighting food.
Nuts in general are a great source of good fats but some stand out for their goodness.
Walnuts for instance, are high very high in omega 3 and monounsaturated fats. It has Alpha Linolenic Acid, which are great for skin disorders, the nervous system and a great vegan alternative for getting your omega essential fatty acids into you.
Walnuts are best raw and whole, as they go off quickly so refrigerate them until consumed and also be cautious of overdoing it, 30 g of walnuts is a sufficient portion of this delicious snack.
These nuts are also a source of pure good fats. They taste a bit strong for some so try making a trail mix snack to incorporate them into your diet or simply eat them whole to get the benefits.
Brazilian nuts are a great source of magnesium and selenium, as well as Vitamin E. Great for skin, heart and bones. Selenium plays a vital role in the thyroid hormone metabolism protection against oxidative damage and infection.
Store them in the refrigerator and also note they go off quickly too, and best eaten raw.
Try Mixing 30 g of your favorite type of nuts either walnuts, Brazilian nuts, flaked almonds or a combination of them together with few tablespoons of raw seeds (sunflower, pumpkin, chia). Lastly, add some dry goji berries, white mulberries and some raw cacao bits for a super food trail mix.
Some Super Food Facts
Goji Berries are one of the most nutrient dense berries, great for blood health and metabolism.
White Mulberries have been used in Chinese medicine for years, they contain a very high content of resveratrol, known for its anti-aging properties and they are quite tasty.
Raw Cacao Nibs gives you vitality and lifts your mood, they are a great bitter sweet taste that just adds that kick to any healthy swap dessert.
Go in your local health shop and ask for any of these or order from iherb.com/.ie./de for all health foods sent directly to your door and start super food snacking girls!
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