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How to Eat Fat Healthily to Your Benefits: 10 Fatty Foods Recommended

How to Eat Fat Healthily to Your Benefits: 10 Fatty Foods Recommended

There is no shortage of diet trends out there. You are inundated, daily, with articles that scream out: EAT THIS, NOT THAT!

But all of those headlines seem to completely disagree with each other. It can be exhausting trying to figure out what is good for you, and what is not good for you.

Will eggs contribute to good health, or will they force your cholesterol levels to sky rocket? Sound familiar? Maybe you’re the kind of person who loves red meat but has become nothing short of a vegetarian thinking meat makes you gain weight.

Do your meal contains lean protein, like chicken or fish, but leave out anything that might be considered fatty? How come? Does your mouth water at the thought of a baked potato, but you forego them for fear of carbs and starch?

Think back. Who first put it into your head that meat was bad for you? That even a little bit of starch would make you put on pounds? Was that person a friend who had read one of those many articles, or was it a dietician who knew your health personally? Probably the former, right? What if I told you that eating meat could actually contribute to weight loss and not hinder it?

If you don’t eat meat for personal values, such as animal welfare, this section is not for you. But if you don’t eat meat because you’re afraid it’s going to make your jeans fit too tight, read on.

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The Important Nutritional Components of Fat

  • Minerals
    In fact, meat has body-necessary minerals like magnesium, zinc and iron. These minerals promote healthy bones, aid the immune system and even maintain energy levels. Iron is especially important; lack of this mineral can lead to anemia and fatigue.
  • Protein
    Meat is also rich in protein. I was a vegetarian for a portion of my life, and the thing I heard the most was, “How will you get enough protein?” While there are plenty of ways to get protein in your diet without animal products, meat still remains one of the best ways. Not only is it high in protein, but it’s easily digested by the body [1].
  • Startch
    No, you shouldn’t make it a point to live off meat and potatoes alone, but both contribute to a healthy body and a healthier lifestyle. Starchy foods give your body the energy it needs to function while also delivering fiber, calcium, iron and B vitamins. While the myth remains that starchy foods such as rice, pasta and potatoes are fattening, they actually contain fewer than half the calories of fat [2].
    The real danger lies in added fats used to cook and serve starches. Aim for potato skins, wholegrain breads, breakfast cereals, brown rice and whole wheat items when adding starches to your diet. Eat no more than about 1/3 of your daily food intake.
  • Cholesterol
    Cholesterol is actually key in your health, but it’s all about portion control here. It can be a little tricky to correctly include it in your diet, but if you are knowledgeable, you’ll be just fine.
    There are two types of cholesterol, one good and the other bad. LDL is bad. HDL is good. It’s important to have enough of the HDL and not much of the LDL. It’s about balance. Your body needs the good kind in order to build cells, circulate blood and keep you generally healthy. Surprising, huh?

Ten Foods With Fat You Should Integrate Into Your Diets

Now that you know it’s okay to eat healthy (good) fats, starchy foods and nom noms containing cholesterol, let’s discuss ten things you can integrate into your diet to lose weight and be healthier in general.

1. Grass Fed Beef

    Red meat has healthy fat that improves heart health and reduce belly fat. They also have acids that fight off LDL cholesterol (the bad one). This recipe for beef and broccoli is good for you and can even be served alongside a healthy starch!

    2. Avocados

      Again, a lot of people stay away from their avocado cravings because they are “fatty.” But they contain the good kind of fat that your body needs! You should still limit yourself to about 1/4 to 1/2 an avocado per serving, the monounsaturated fats contain oleic acid which helps you feel full longer. The green berries also fill you with protein and fiber [3].

      This avocado smoothie is a delicious and easy way to integrate healthy fat into your day!

      3. Eggs

        Eggs, if eaten in moderation, are not detrimental to your cholesterol levels. Eating eggs in the morning can help you feel full and satisfied longer. Aim for locally raised, organic eggs. These are usually the highest in omega-3s [4].

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        If you’re still a little nervous about jumping on the egg bandwagon, this recipe uses only egg whites for an easy spinach and egg omelette.

        4. Cheese

          Cheese lovers, rejoice! It turns out this delicious treat is actually good for you! Like anything else, there’s a bit of a caveat to this one; you can’t eat pizza three times a day in hopes of being “healthy,” but you can enjoy parmesan and a good cheese board.

          Parmesan provides a good source of probiotics which are essential for gut and immune health. It also has protein and calcium! Try this recipe for parmesan roasted brussels sprouts to feel like you’re cheating on a diet.

          5. Nuts

            When it comes to being healthy, knowing how to snack is so important. Nuts are high in vitamin E, fiber, protein and even magnesium. Opt for almonds, walnuts and macadamia nuts when you need a snack [5]. Try any of these five trail mix recipes and keep a handful at work!

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            6. Dark Chocolate

              It seems too good to be true, doesn’t it? But dark chocolate is, in fact, good for you! Dark chocolate is 11% fiber and contains over 50% of your daily recommended amounts of iron, magnesium, copper and manganese. As if this wasn’t enough, it even has antioxidants – more than blueberries!

              Try these dark chocolate superfood bites for a quick energy boost at work.

              7. Olives

                Olives, like avocados and dark chocolate, are filled with good fats. No matter what type of olive you like, they’re all good for you! Some studies have even suggested olives may help prevent cancer and bone loss. Stick to 5 large or 10 small olives at a time [6]. Try this recipe for one skillet tuscan chicken that has protein, good starches and of course, olives!

                8. Salmon

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                  Salmon, and other oily fish, is full of omega-3 fatty acids and has been proven to improve heart health. Eat two servings a week to get all the health benefits salmon has to offer. Try this recipe for grilled salmon with avocado salsa to get tons of health goodness in one meal.

                  9. Bacon

                    You read that right! It turns out bacon, in moderation, can be great at preventing Alzheimer’s while also being a fantastic source of B vitamins and zinc! It even aids in serotonin production – the feel-good hormone your brain produces when you’re happy! Look for pasture-raised hormone-free bacon [7]. Try this recipe for loaded cauliflower (a loaded baked potato dupe ) topped with bacon!

                    10. Flax and Chia Seeds

                      These little guys may be tiny, but they are packed full of some incredibly nutrients. These seeds are plant-based sources of omega-3s and have proven to help lower cholesterol and keep your heart healthy. You can add them to salads and smoothies, but try this recipe for banana flax chia seed pudding if you really want to pack a punch.

                      Reference

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                      Heather Poole

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                      Last Updated on August 15, 2018

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                      Video Summary

                      Why is it important to train up our core strength?

                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                      One Exercise, multiple benefits

                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                      What will happen when you start doing planks every day

                        1. You’ll improve core definition and performance: 

                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                        • Transverse abdominis: increased ability to lift heavier weights.
                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                        • Glutes: a supported back and a strong, shapely booty.

                        2. You’ll decrease your risk of injury in the back and spinal column

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                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                          3. You’ll experience an increased boost to your overall metabolism

                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                            4. You’ll significantly improve your posture

                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                              On top of everything, someone with good posture looks better, healthier, and more confident.

                              5. You’ll improve overall balance

                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                6. You’ll become more flexible than ever before

                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                  7. You’ll witness mental benefits

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                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                    How to hold a plank position

                                    1. Get into pushup position on the floor.
                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                    4. Your head is relaxed and you should be looking at the floor.
                                    5. Hold the position for as long as you can.
                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                    Watch the video if you have any doubt!

                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                      How to improve your plank time gradually

                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                      Who Should Be Cautious Doing The Plank?

                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                      • Prolapse
                                      • After prolapse surgery
                                      • Pelvic pain conditions
                                      • Weak or poorly functioning pelvic floor muscles
                                      • Previous childbirth
                                      • Overweight

                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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