Fat Is Good For You
"Your body needs fat to flourish-good fats, which are found in nutritious foods
like avocados, raw nuts, coconut oil, grass-fed meats, fatty fish, and even butter from grass-fed
cows. It's the bad fats you have to avoid --those in fried and processed foods.
Good fats are not the enemy."
What I know for sure: I love good fats! And, if you only read this excerpt from the book, you may forget one thing not mentioned. Good fat is good for you in limited amounts (the size of your thumb for each meal), unless you are following a Keto diet. AND, if you eat good fats and a lousy, refined diet - you will get fat!!!
We all love the thought that nuts like almonds, walnuts, pistachios are good for us! And, they are. In limited amounts. Preferably raw and unsalted. Brazil and Macadamia both call for about 7 pieces to be considered a serving. Large almonds require less than small do. A serving of average sized almonds is 10-15 , large would be 5-7. A serving of normal sized cashews is about 15, large cashews - 7. For pine nuts and pistachios a serving size is approximately 20-24 nuts. Serving size for whole walnuts is about 7 and if you are eating walnuts that are halved, 14. Raw cheese is an option that can be used also. Just be sure to keep it to 1 ounce. Because of the demand for raw cheese, there is a greater variety of product available at the grocery store. I buy the raw organic sharp at Wegman's in Nature's market. I also think it is a good idea to supplement your diet with a quality omega 3 and/or 1 tablespoon a day of mixed chia and flax seeds. Simply sprinkle in your shake or over your salad. Food for Thought: In the last 30 years, Americans have lowered their fat consumption by 10%, while obesity has doubled. What Pam Proposes: Incorporate good fats into your health plan. Put a teaspoon of coconut oil in your shake, or cook your morning eggs in ghee (clarified butter), make yourself a chia/flax pudding for breakfast or snack, better yet - just eat 1/2 to 1 whole avocado with your mixed green salad to increase absorption of nutrients! What do you think? What has your experience been adding good fats into your diet? Have you ever gotten carried away eating too many nuts or fooled yourself into the thought that it's is good for you, more must be better? Does the spoon in your hand seem to magnetically pull toward the peanut butter jar, and then go back for more? Been there and done that. What's a good fat that you might eat too much of? Or a bad fat you are having a hard time eliminating from your diet? A NOTE TO ANYONE READING THIS: I would love to get a conversation flowing about all of this! Our Tech guy will be putting in code so we can do that by next week. I'm excited! All things start with baby steps. Pam Mancuso TrainSmart Nutrition