The “F” Word – and why you should have more of it
For as long as many of us have gone to high school, the word “fat” was the most offensive thing that could pass a person’s lips. As we grew older, advertisements and supermarkets jumped on the bandwagon of “fat-free” and “low fat”, it was enough to believe nothing “whole” or “full” would ever be part of anyone’s diet. It’s hard to imagine now that people are preaching about diets such as the ketogenic diet which has a heavy focus on eating fat with every meal!
While it’s still not recommended by anyone to eat a cheeseburger or a pint of ice-cream on the regular (although #selfcare #treatyoself!), we are advised to include healthy fats to our diet such as avocado, egg yolks and coconut oil.
You see, your body needs fats – good, healthy fats as a source of energy. It helps you absorb vitamins, minerals and acts as a protective agent for your cell membrane to help build and sheath your organs. Sounds incredibly sexy, we know.
There’s always the misconception that if you are looking to lose weight, you should cut back on the fats in your diet but you can really lose fat by eating fat, you just need to do it right.
The real golden question is, how do I start adding more healthy fats to my diet?
Let’s get basic – fat basic
If you’re not sure where to start, let’s start from the beginning. On your next trip to the grocery store, be sure to add the following to the list.
- Omega-3 fatty fish such as salmon and sardines
- Full-fat dairy (yes, you definitely read right) such as milk or yogurt
These are some of the basic staples you can add to your daily meals to get the right amount of healthy fats without giving a second thought. Start your morning with a healthy breakfast with scrambled eggs (add a dash of full-fat milk to get a fluffy texture), add some butter to the pan for extra flavour, a slice of avocado toast with a side of Morning Boost with a lemon slice.
For lunch, go for a simple salad with any kind of greens (spinach, romaine lettuce or kale), add half an avocado drizzled with half a lemon, add in some protein (chicken breast or tofu) and sprinkle with pumpkin seeds or walnuts. Et voila!
End the night with an oven-baked salmon drizzled with lemon, add half a cup of brown rice (when the water has evaporated you can add in a small slither of butter to bring out a little flavour) and add some veggies to the mix.
Don’t forget to end the night with a Night Cleanse and plenty of water to make sure you’re hydrated.
Add more fatty oils to your kitchen
When cooking in the kitchen, people tend to get a little scared of oil but it’s the easiest way to add healthy fats to your diet without a second thought. Whether you are cooking up a storm in a pan, needing a drizzle of something for flavour on your salads – or needing some TLC on your skin and hair, these oils belong on your shelf.
- Avocado oil
- Coconut oil
- Olive oil
Don’t be shy – get a little nutty
Sometimes three meals a day isn’t enough to satisfy us, especially when we have a packed day at school/work, workouts and social lives. We need to be able to keep our energy up without resorting to chips, cookies and coffee as a pick-me-up. Goings nuts is the best way forward, we mean – eating nuts. Whether it’s almonds, cashews, pistachios, walnuts, we really could go on – there is no better way to fuel up than on these bad boys.
Word of caution, a palm size of nuts contains more than enough healthy fats to keep you satisfied. Try something different by mixing a variety of nuts into Greek yogurt (full-fat of course!) and a drizzle of honey for a delicious snack. Yum!
Go easy on yourself – it takes time
Making a change to your diet can make you feel different in the beginning, adding new ingredients or reducing food groups can cause bloating, or discomfort. Don’t let this discourage you, it takes time for your body to settle and get used to all the new foods you are introducing.
Drinking Morning Boost and Night Cleanse will definitely help your body during this transition. With its all-natural blend, Morning Boost will give you the boost your metabolism needs to keep the engine running and the Night Cleanse will help your body relax at night, helping you flush out any toxins and bloating the following morning.