FAT

I was recently apart of a dinner conversation where we discussed eating and eliminating fats. People sometimes avoid fats because they’re afraid of the greater calorie content. What they don’t realize is that eating a small amount goes a long way, and it’s imperative to incorporate healthy fats for the sake of your health. Why you ask? Fats keep your skin and hair glowing-- who doesn't want better skin and hair??; helps with tissue growth and repair; lowers bad cholesterol; potentially keeps diseases at bay; keeps your brain functioning properly;regulates mood; and keeps your heart healthy. Holy crap! After knowing all that, who wouldn't want to start eating healthier fats?

I’m not going to lie-I was definitely one of those people who avoid all "fats" such as nuts like the plague. It was low fat or no fat this day and night. Back in the day, I probably would have chosen a Snack well’s fat free cookie over a small handful of nuts because I was afraid of going over my caloric limit. Let’s be frank, no one’s going to go over their daily caloric needs if they’re carefully monitoring what they put in their body. You just have to make better conscious decisions like choosing to eat solely nuts as a snack prior to dinner instead of nuts, then a cookie, and then maybe some chips. That will DEFINITELY lead to weight gain, and please don’t blame it on the nuts!! Also, eating full fat things can keep you fuller for longer and provide you with that I'm satisfied feeling over eating something less dense and lower calorie.

Moral of this story:

Eat more monounsaturated fats, polyunsaturated fats, and Omega 3’s!

Try and avoid trans fats and saturated fats whenever possible

All fats should only be 20-30% of your daily calories

Chomp on more:

Fish (at least 2 servings per week)

Olive oil, canola oil, peanut oil, sunflower oil, and sesame oil

Nuts and seeds

Avocados

Dark chocolate

Peanut butter

Take a fish oil tablet everyday and a multivitamin while you're at it ;)

Eat less:

Butter

Cream

Meat

Margarine

Fast food

Prepackaged cakes, cookies

Lifestyle eating suggestions:

1/3 of an avocado on salad, sandwich, eggs, dips

Handful of nuts – try eating them roasted and unsalted but if it’s not enjoyable, eat a small portion of lightly salted nuts

½ a whole wheat bagel w. cream cheese and smoked salmon

Almond butter on whole-wheat toast

Sprinkle flaxseeds on top of cereal or salad

Drizzle olive oil and balsamic over salad

1 cup of edamame

sprinkle seeds on top of smoothie, yogurt, or cereal

Back to lunch yesterday:

I decided to make lemon and rosemary crusted seabass from Ocado, and a side of bok choy with brown rice.

mmmm.. wish you could have heard that sizzle when I flipped these bad boys over. The textural crunch on them was pretty amazing!

bok choy action on the wok: oil, minced garlic, dash of soy sauce, and a generous squeeze of siracha.

Okay, the fish looks delicious but it didn't taste all that great. I don't think I like the flavor combination of lemon and rosemary together.

The afternoon was spent taking a glorious 2 hour nap, walking the pups, and reading for a bit.

Breakfast: slow and steady scrambled eggs

me gusta fluffy eggs

I'm bringing ketchup back..

Agenda: I already got my morning workout in so I'm hopping in the shower and going to try and not nap the afternoon away again!!

Zumba warm up song of the day: Mr. Saxobeat -- just did this warm up last Tuesday and I loved it!! (hopefully my class did too!)
http://www.youtube.com/watch?v=RMukoRDNOUQ