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admin | Boot Camp Training Routines | 06.06.2015
Dietary fat is one nutrient with a serious image problem: "Fat in food is equated to fat on hips—but it's not the same! Cutting all fat from your diet means you'll also miss out on good fats that can help you in your quest to shrink a size. For all the friendly types of fat, there is one you should keep as an enemy: man-made trans fats, which have been shown to raise bad (LDL) cholesterol and lower good (HDL) cholesterol. The remaining fat should come from sources of unsaturated fats such as nuts, seeds, fish and vegetable oils. Unlike a "fat" pitch (one that hangs over the heart of the plate), which usually ends up over the fence, not all fat in the foods we eat is bad. Saturated fats and trans fats can clog the arteries that carry blood to your heart, putting you at greater risk for heart disease. As with any food, be careful to watch your calories when eating foods rich in unsaturated fats – don't go overboard just because they are better for you! Unsaturated fats may help lower your cholesterol level when eaten in place of saturated and trans fats. If you've been trying to keep all fats out of your diet in the name of your health, you aren't alone. Registered holistic nutritionist and massage therapist Christal Sczebel at Pure & Simple Nutritional Consulting and Massage Therapy explains that dietary fats are essential in the diet and a vital macronutrient. Sczebel explains, "Nut butters are a great source of unsaturated fats and also a source of protein, which make them a great snack or addition to a main meal." Look for nut butters that are free of added oil, sugar and salt — or better yet, whip up your own. This hearty, heart-healthy fish "is a great source of healthy fats and protein," says Sczebel.
These salty, delicious, little round wonders are packed with healthy unsaturated fats and antioxidants, explains Sczebel. I'm referring to healthy fats: saturated, monounsaturated (Omega 9), and polyunsaturated (Omega 3 and Omega 6).
Monounsaturated fats (Omega 9 fats): Extra Virgin Olive Oil, olives, almonds, almond butter, almond oil, natural peanut butter, macadamia nut oil, and most raw nuts make up healthy monounsaturated fats. Incorporating healthy fats into your diet is one element of a total health and nutrition plan.
Monounsaturated fats protect your arteries from cholesterol buildup, lower blood pressure, lower LDL cholesterol (bad cholesterol) along with maintaining or raising HDL cholesterol (good cholesterol) levels—the best of both worlds. If you'd like more information about how to obtain and maintain personal wellness, or a complete discussion of healthy fats, On Target Living® publishes ‘Nutrition' and other publications that can further your understanding.

Healthy fats cost more and have a shorter shelf life than unhealthy fats, so manufacturers use low quality, cheap fats.
Trans-fatty acids are found in foods such as margarine, shortening, crackers, baked goods, many breads, wraps, microwave popcorn, non-dairy creamers, french fries, doughnuts and anything that contains the words “hydrogenated” or “partially hydrogenated” in the ingredient list.
Americans are woefully ignorant of what constitutes healthy eating, and healthy fats are a part of a healthy nutritional regimen.
A study in the journal Diabetes Care found that a diet rich in monounsaturated fats (such as almonds) may prevent the accumulation of abdominal fat. Unlike other unsaturated fats, which tend to have health benefits, these have been chemically altered through a process called hydrogenation to make the product they are in easier to sell (for example, some packaged cookies contain hydrogenated or partially hydrogenated fats to make them last longer on store shelves).
To avoid them, stay away from food whose ingredients panel lists hydrogenated or partially hydrogenated oils.
Fat has gotten quite a bad rep over the years, but not all fats are created equally — some actually play a pivotal role in our overall health.
But you don't need to swear off fats altogether, because there are "good fats" — the unsaturated fats. Sczebel enjoys her almond or peanut butter "as a dip for an apple, spread over protein pancakes, mixed in with a smoothie, drizzled over a healthy dessert or really just a simple spoonful right out of the jar" every day. It also provides ample amounts of the essential fatty acid, omega-3, which supports nervous system function and healthy skin. To achieve a healthy start to the day, Sczebel adds ground flaxseeds to her protein pancakes, oatmeal or morning smoothie. Her advice for getting the right fats is to stay away from processed foods and to adopt a "clean eating" way of living. We can change that unhealthy thinking by 1) learning what healthy fats are, 2) how to find them and 3) how to use and consume them. Polyunsaturated fats (Omega 3 fats): Omega 3 fats are difficult to find in the American diet since many foods are refined.
Your body needs a variety of healthy fats to maintain physical and mental health in the same way your body needs a variety of fruits and vegetables. No other nutrient available can help heal the body from infancy to old age like healthy fats!
We have been brainwashed into believing non-fat foods are healthy and foods containing fats should be avoided. Flaxseeds are inexpensive and can be purchased at most traditional grocery stores and local health food stores.

Getting the right amounts from the right sources will not only ensure your food doesn't taste like cardboard, but also can help you lose stubborn pounds (yes, you read that correctly). These fats "increase cholesterol levels in the body and have been directly linked to increased risk of coronary artery disease. Unsaturated fats "actually help lower cholesterol in the body and reduce the risk of heart disease," says Sczebel. She suggests aiming to consume foods in their most natural states and to limit consumption of red meat and full-fat dairy, such as cream and butter, to a couple of times a week or less. Saturated fats: We have been told forever to avoid saturated fats, and in most cases this is true, but not all saturated fats are unhealthy! Polyunsaturated fats (Omega 6 fats): The typical American diet includes too much-refined sources of Omega 6 oils such as corn, soybean, safflower and cottonseed.
In this fast food age there is a great demand for prepared or processed foods and meals on the run. To get unrefined sources of Omega 6 fats, you may need to take a trip to your local health food store. Humans evolved to seek out the most concentrated supply of them, and fat, with nine calories per gram (versus four per gram in carbs and proteins), was our best food source for survival. Combining fats and carbs in the same meal will keep your blood sugar stable and help you avoid hunger-inducing spikes and dips. Healthy fats recipes can be found in ‘On Target Living™ Cooking', available here on this website. They make your cell membrane hard and brittle and also impair the normal use of healthy fats.
There are many healthy saturated fats to choose from if they come from unrefined sources, such as most nuts and my favorite, Organic Extra Virgin Coconut Oil. Healthy sources of Omega 6 fats include pumpkin seeds, sunflower seeds, many nuts, and my favorite, evening primrose oil. Unsaturated fats also help to reduce inflammation in the body and therefore reduce symptoms of pain from arthritis and other inflammatory disorders." And thanks to sources of unsaturated fats such as those listed below, it's easy (and tasty!) to get these excellent health benefits.

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