Happy Friday Friends!
Today, I am continuing my lesson on Fats. I’ve already explained the differences between them, so you know not all fats are created equal. But even with all the fact and statistics, studies and whatnot, most Americans have way too much ‘bad’ fat (thus removing it last week) and not enough ‘good’ fat (this week) in their diets. If your goal is to become healthier without counting macros and calories (when you do that it becomes a little more complicated which I’ll go over later in the program) an easy way to make sure you’re getting more ‘good’ fats is by…
I have been purposely adding a good fat to every meal for so long, I don’t remember my inspiration came when folks started shouting from the rafters that not all fats were bad or if I was inspired by a particular fad diet. I’m pretty sure it was a diet but couldn’t find it when I googled it with no luck. Granted it was so long ago Google didn’t exist yet! Lol
Regardless it’s something I’ve done for years, and it’s a lot easier than you think. Here are my favorite ways to add a ‘good’ fat to every meal!
1. Cook with fat!
I’m not talking deep-frying—we already know that’s a no-no! But a light coating of olive or some other oils (a comprehensive list will be in my book) will crisp up those veggies or give an excellent sear to a piece of meat!
2. Start with a high-good-fat protein- (Not every meal! A couple of times a week is good.)
Fattier cuts of meat, whole eggs, and fish like salmon and fresh tuna provide ‘good’ fat. Try to go organic, sustainably farm-raised, or grass-fed if possible. Why? Because for example, grass-fed beef is so much better for you because it’s naturally leaner and has more ‘good’ fat than corn fed. Sustainably raised fish because um duh… Let’s sustain them, but wild fish is great too! Whole eggs – well this one tread carefully. If you eat eggs every day – use one or two whole eggs and then just the whites of the rest. Remember too much ‘good’ fat can be bad because they’re so calorie dense you can blow your nutrition plan.
3. If you didn’t cook or start with a high-fat protein – Garnish with one!
Add nuts to just about anything: cereal, oatmeal, veggies, etc.
Add seeds as well! Especially chia and flax because they provide a ton of fiber! (Future lesson)
Top whatever you want with cheese! Parmesan, blue, cheddar, whatever! Also, see if you can find organic – remember grass fed beef is better for you, the same goes for the milk it produces.
Add avocado to sandwiches or whip up a quick Guacamole!
Add olives to salads, sandwiches, whatever!
4. Snack on fat!
Cheese, olives, nuts, nut butters, natural plain yogurt (read the label some yogurts have so much sugar in them they become unhealthy! It’s better to sweeten on your own with stevia or another natural no-calorie sweetener!)
5. Take a supplement like fish-oil, flax oil, CLA, Krill Oil, the list goes on and on. I take a couple with breakfast and lunch to make sure I’m getting enough good fat in my daily diet.
You should check out the supplements on Bodybuilding.com too! If you click HERE… You’ll get $10 off your first order! (And I’ll get a little something too!)
6. Eat bacon. Do I need to say more?
What do you think will be your favorite way to add a good fat to your diet?
Want an super easy guacamole recipe?
I don’t measure this – I just taste.
Easy guacamole for 2! (Easily multipliable and addable!)
1 super ripe avocado – smallish cubes
½ a small red onion – minced
Equal amount of a minced bell pepper to the onion
1 garlic clove – 2 if you love garlic – minced
1-2 small lime – juiced
1 bunch fresh cilantro – leaves chopped – keep a couple whole for garnish
Salt to taste
Directions:
1. Put everything except the salt and cilantro garnish in a bowl and mix. Taste. Add more lime juice if it needs the acid. The lime juice should break down the avocado enough to make it as smooth and/or chunky as you want. Just stop when you’ve reached your preferred consistency.
2. Use saran wrap and push the guacamole to the bottom of bowl and place saran right on top of it to prevent oxidation (avocado will turn brown). Stick it in the fridge and let chill for a while.
3. When ready to serve – mix and taste – add as little salt as necessary to make those flavors bright.
4. Serve with tortilla chips, top a taco, dip for veggies, or whatever you want, you’re headed to yummy town.
Feel free to add whatever you like in your guacamole in! Try to keep with the same onion, bell pepper ratio for best results! Unless you’re adding hot pepper – use sparingly – the heat intensifies over time!
That’s it for this week! Have a great one!
~emmy
