Let’s talk about fat.
I’m sure most of you understand that there are healthy fats and not-so healthy fats…but I bet a lot of you don’t know which ones are the best choices and which are the worst…at least I didn’t!
- The healthiest fats are called “monounsaturated” and those are your olive oils, canola oils and peanut oils. These oils lower your LDL (bad) cholesterol and are neutral on your HDL (good) cholesterol.
- Then there are your “polyunsaturated” – these are your vegetable oils (corn, sunflower, safflower). These lower your good and your bad cholesterol. So while the monounsaturated are still your best bet given that they don’t lower your good cholesterol, these aren’t a terrible choice and they’re definitely better than your last choice which are the…
- “saturated fats” – which are your tropical oils like coconut oil and palm fruit oil.
- and “trans fat” – which are unsaturated liquid fats that have been hydrogenated and made solid.
I know Paleo diets are getting super popular and one of the major ingredients in all the recipes I’ve seen out there is coconut oil…so I figured it would be important to at least share with you the information I’ve learned about it.
Eating foods that contain saturated fats raises cholesterol levels in your blood and high levels of cholesterol in your blood increase your risk for heart disease and stroke. Not to mention that many foods high in saturated fat are also high in cholesterol…which only raises those levels further.
The American Heart Association “recommends limiting the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats. That’s about 16 grams of saturated fats a day.”
Trans fats are made when unsaturated oils are taken and solidified. That means taking a vegetable oil and making it into something solid like shortening. On food labels you’ll often see them listed in the ingredients as “partially hydrogenated oils.” It’s important to look not just at the Nutrition Facts Label but also the ingredients, because a food can be listed as “Zero Grams of Trans Fat” if it contains less than 0.5 grams per serving. Meaning if you’re eating a food with multiple servings listed, you’re getting 1-2 grams of trans fat in the whole thing!
As a general rule of thumb…whenever a fat is solid at room temperature (think butter, lard, fat back or shortening)…it’s generally less healthy than it’s liquid counterpart.
This list is by no means exhaustive…but just a couple important things I thought worth sharing!
Breakfast for me this morning was a delicious jar of OIAJ!
Into the nearly-empty peanut butter jar went 1/3 cup oats, a diced apple, 2/3 cup water and then I topped it with a spoonful of peanut butter from the bottom of the jar and some granola.
Paired, of course, with coffee + soymilk.
Today was my “easy” day in that I only had one class. We had a quiz and then finished up our discussion on Fruits and Vegetables (got lots to share from that!) and then I came home to squeeze in a 30-minute pilates session before lunch!
I’ve been integrating some sessions here and there to break up the routine…I’m slowly but surely coming back around to it (I did it religiously my senior year in college) but I still think I might prefer yoga. We’ll see! For now, it’s nice to mix things up a bit.
Then Chad came home and we headed to our favorite place for salads in Charlotte, Crisp!
I got mixed greens, spinach, egg, carrots, cucumbers, walnuts and cranberries + balsamic vinaigrette.
Such a good lunch.
After lunch and changed into my “Healthy Kids Club” shirt…a program I’m a part of through school where we help mentor kids and teach them about eating right and exercising.
AKA – my dream job.
Not to mention it comes with just about the best shirt in the world 😉
We had such a blast running around with the kids, getting active and listening to a Doctor speak about what exercise is and how much they should have.
FYI – if you’re heard about kids doing CrossFit…it’s NOT recommended by this doctor. Just an hour of what she called “playtime” every day is more than enough.
When I got home it was nearly dinner time!
Chad and I whipped up a quick dinner together that felt like it was a bringing summer back!
Delicious to the last bite.
Since we brought a bit of summer back with dinner, we decided to add to that with a relaxing after-dinner walk. Which of course came with a gorgeous sky…
This picture doesn’t do it a lick of justice.
A perfect end to the evening for sure.
Off to catch up on the shows!0