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Fats Can Be Healthy Too! Consume Your Healthy Fat From These Natural Food!

Fats Can Be Healthy Too! Consume Your Healthy Fat From These Natural Food!

Among the plethora of misinformation circulating about nutrition, one detrimental falsehood is receiving the rectification that it deserves. I’m talking about healthy fats, and yes, there is such a thing. The word “fat” itself is incredibly daunting, and we have been conditioned to believe that all fat is bad fat. Fats are actually a vital part of our everyday diet, and when consumed in moderation, they are extremely beneficial to our body’s daily function.

Trans Fats have given all fats a bad rep, and we’ve been losing out on the benefits of good fats because of it.

Preceding the end of World War II , a correlation had been linked between the consumption of high cholesterol foods such as eggs and red meat leading to ailments such as coronary heart disease. In lieu of this, The American Diet Association recommended that people reduced their intake of fats, and increased their intake of carbohydrates. This “adjustment” led to a whole new selection of issues, such as anal leakage, and an increase of refined carbohydrates and sugars. In turn, the rates of obesity and diabetes are at an all time high- and it is mostly due to the consumption of refined carbohydrates that were meant to replace the detrimental fats. A study published by The New England Journal of Medicine diffused the argument that the depletion of fats was beneficial in terms of increased lifespan or prevention of disease.

When you compare our eating habits to those of the Mediterranean diet, the difference is uncanny. Food items containing healthy fats have always been prevalent in this region; with items like olives and their coveted oil as a staple in the dining room. The proof is in the people, who boast low cholesterol levels, low rates of heart disease, beautiful skin, and lean bodies.

Healthy fats have a polar opposite effect on the body than bad fats do.

Yes, it’s true. Some fats can be good for you and are a necessity for a balanced diet. But how do you differentiate them from the rest? It’s all in the name. Anything containing Trans fats are a big no-no, and will wreak havoc on your body (and your mid-section). Instead you want to consume Monounsaturated and Polyunsaturated fats as well as Omega 3s.

Nothing that is unnatural can really be good for you. Trans fats are a perfect example of this They are actually a byproduct of a process called hydrogenation, where liquid vegetable oils are heated with a heavy metal additive such as palladium, changing the chemical composition and making the oil solid. This process also strips the oil of any nutritional value. Consuming trans fats can cause inflammation, which can later lead to heart disease stroke and diabetes. The introduction of trans fats into the blood stream raises the presence of harmful LDL cholesterol, and lowers the beneficial HDL cholesterol. The ADA has recommended that your caloric intake from trans fat should be less then 2% which can still be harmful to the body, mostly the arteries.

Saturated fats can be distinguished by their form at room temperature. Coconut oil, one of the most renowned oil based products on the market is solid at room temperature. This is true of all saturated fats. The term saturated comes from the chemical composition of the oils. The organic matter starts with one carbon atom, which is surrounded by hydrogen atoms. If the carbon chain is abundant with hydrogen atoms, then it is saturated. The ADA recommends that you keep your daily intake of calories from saturated fats below 10%.

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Monounsaturated fats– now we’re getting to the good stuff. These stay liquid at room temperature. Items such as olive oil, peanut oil, avocado oil, most nut oils, safflower and sunflower oil. These fats have a single carbon to carbon bond, which is how they stay liquid at room temperature. There is no recommended daily intake other than to consume as much healthy fat as possible.

Polyunsaturated fats are considered essential to the diet. That means your body needs it to function, but does not produce it on its own. Therefore you need to consume lots of it to ensure that your body runs like the perfect machine it was intended to be. These are incredible beneficial because they help to build cell membranes and the coverings for nerves. They are also vital for muscle movement, blood clotting, and inflammation. The name Poly is derived from the Latin term meaning multiple, as in there are multiple double bonds on its carbon chain. Most cooking oils such as safflower and sunflower oils are examples of polyunsaturated fats. There are two types of polyunsaturated fats- Omega 3 and Omega 6. Both are incredibly beneficial to the body.

We need to consume healthy fats daily to improve brain and memory function, and to reduce the risk of heart disease.

Think of Trans Fats as the evil cousin, the black sheep of the family. They clog arteries and cause inflammation. They’ve given the whole fat-family a bad rap. Most other fats, particularly Polyunsaturated fats do just the opposite for the body.

Omega 3’s and 6 are super helpful for body function, by helping to reduce the risk of heart disease and stroke by lowering your blood pressure. In addition to this, it helps to higher HDL (the helpful cholesterol), and lower triglycerides. It has shown evidence of improving symptoms of rheumatoid arthritis. Omega 3’s and 6 have also been linked to a number of health benefits such as reducing dementia and improving memory.

Here’s how you can consume the most healthy fats.

The only way to ensure that you incorporate healthy fats into your daily routine is to eat them! Luckily there is a wide selection of delicious foods that are high in healthy fats, and packed with additional benefits and nutritional value.

Avocados

    half an avocado can keep you full for long already!

    Packed to the brim with monounsaturated fats, this super food has much more to offer the body. They are also abundant with vitamin E which protects your skin from free radicals, increases immunity, and acts as an anti-aging savior for your skin. It’s super high in protein, as well as folates. This is the go-to snack for pregnant women and just about anyone who is looking for a delicious way to improve their health!

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    Ghee

      It’s good for your heart!

      High in Omega 3 and Omega 6, this product provides the body with essential fatty acids that it cannot produce on its own. Daily consumption of ghee can help to improve brain function, as well as the condition of the skin. Ghee (and butter) are high in water soluble vitamins and minerals such as selenium, which is a powerful antioxidant.

      Coconut Oil

        You can use coconut oil for many things!

        I put that ish on everything! My hair, my skin, my food. Try and find something coconut oil ISN’T good for, I’ll wait. This stuff is super easy for your body to digest, so you’ll start to feel the benefits rather quickly. The fatty acids in coconut oil help to promote memory and brain function, as well as reduce inflammation and harmful cholesterol.

        Extra Virgin Olive Oil

          There are many kinds of oilve oil and you need to make sure yours is extra virgin!

          Like it’s other oily counterparts, EEVO is extremely helpful for memory and brain function, anti-inflammatory, and helps to protect your skin from damage. No wonder the Italians have such great skin!

          Fatty Fish

            Fatty fish like salmon contains Omega3-acid which is very good for our skin.

            Very high in Omega 3s. Salmon, Albacore Tuna, Sardines, Lake Trout and Mackerel are very incredibly abundant in this respect.

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            Walnuts

              The old chinese saying said walnut is good for our brain because of the similar shape they both shared. It’s still a myth tho!

              One of the only nuts containing Polyunsaturated fats.

              Flax Seeds

                it is gluten free and very good for weight loss

                Very high in Omega 3 and 6, also a very good source of fiber.

                Eggs

                  Don’t over-eat and you need to be aware of your cholesterol level.

                  Some farmers provide their chickens with feed that is very high in Omega 3s, resulting in eggs with a very high concentration of Omega 3s as well.

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                  Dark Chocolate

                    Even though it delivers more health benefits than other chocolate, over eating it is not good for you too as it’s high in sugar n calories

                    High in unsaturated fats, and abundant with anti-oxidants as well as digestion slowing elements such as stearic acid. It helps to stagger hunger, and fights off free radicals which in turn improve brain function. Chocolate lovers rejoice!

                    Spirulina

                      It’s very good for your digestion too!

                      One of the ultimate super foods. Very high in Omega 3s, this magical substance is also high in protein, and probiotics. Fitness gurus swear by it in the aiding of weight loss.

                      Featured photo credit: Harvard Health via google.com

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                      Jenn Beach

                      Traveling vagabond, writer, & plant-based food enthusiast.

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                      Last Updated on November 19, 2019

                      20 Time Management Tips to Super Boost Your Productivity

                      20 Time Management Tips to Super Boost Your Productivity

                      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                      1. Create a Daily Plan

                      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                      2. Peg a Time Limit to Each Task

                      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                      3. Use a Calendar

                      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                      4. Use an Organizer

                      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                      5. Know Your Deadlines

                      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                      6. Learn to Say “No”

                      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                      7. Target to Be Early

                      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                      For appointments, strive to be early. For your deadlines, submit them earlier than required.

                      Learn from these tips about how to prepare yourself to be early, instead of just in time.

                      8. Time Box Your Activities

                      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                      9. Have a Clock Visibly Placed Before You

                      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                      10. Set Reminders 15 Minutes Before

                      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                      11. Focus

                      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                      12. Block out Distractions

                      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                      13. Track Your Time Spent

                      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                      You can find more time tracking apps here and pick one that works for you.

                      14. Don’t Fuss About Unimportant Details

                      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                      15. Prioritize

                      Since you can’t do everything, learn to prioritize the important and let go of the rest.

                      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                      16. Delegate

                      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                      17. Batch Similar Tasks Together

                      For related work, batch them together.

                      For example, my work can be categorized into these core groups:

                      1. writing (articles, my upcoming book)
                      2. coaching
                      3. workshop development
                      4. business development
                      5. administrative

                      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                      18. Eliminate Your Time Wasters

                      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                      19. Cut off When You Need To

                      The number one reason why things overrun is because you don’t cut off when you have to.

                      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                      20. Leave Buffer Time In-Between

                      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                      More Time Management Techniques

                      Featured photo credit: Unsplash via unsplash.com

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