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The Good Fat, The Bad Fat, and The Ugly Fat


Besides not only being an essential (not synthesized by the body and must be consumed through diet only) nutrient that everybody needs, fat supplies essential fatty acids for growth, healthy skin, vitamin-absorption, protects our organs, keeps us warm, and regulates our bodily functions. A LITTLE FAT IS NOT A BAD THING!

In fact, 30%-35% of your daily caloric intake should consist of fat!

Now, don’t get it twisted, NOT ALL FATS ARE GOOD FOR YOU! And, keep in mind you WILL be exercising as you consume your fats daily in order to efficiently metabolize and put to use your food. Don’t just think you can eat a pound of unsalted nuts and watch Biggest Loser on TV all day and think that’s healthy. MOVE!

So, which fats should you consume? Well, I like to look at it like this… There are good fats (Unsaturated), bad fats (Saturated), and then absolute garbage/junkyard crap fats (Trans fats).

Unsaturated fats are the good guys that are here to help you, so let’s start with them. They will lower cholesterol and reduce risk of heart disease. Monounsaturated fats and polyunsaturated fats are under the same GOOD umbrella.

Polyunsaturated fats include my favorite fat of all time… OMEGA 3’s!

Omega 3’s not only do all the good things typical polyunsaturated fats do, but these guys actually have helped me personally with achy elbows and knees (thanks to years of hyper-extension) by lubricating my joints! If you have achy joints, I would recommend Omega 3’s to you too.

You can get your Omega 3’s in foods like walnuts, flax seeds, and my personal favorite Chia seeds.

Before you go into your Def. Comedy Jam routine with some cheesy “Chia Pet” joke, please know that Chia seeds are odorless, tasteless, and in the one spoon full of the Chia seeds I put in my daily protein shake I consume more Omega 3’s than if I were to eat an entire Salmon, twice the amount of Potassium than a banana, and three times the antioxidants than a serving of blueberries contains.

Olive oil, sunflower seeds, and peanut butter are all foods rich in Polyunsaturated fats.

Monounsaturated fats are equally as important as polyunsaturated fats. Avocados, hazelnuts, almonds, and pumpkin seeds are all rich in monounsaturated fats. These fats also help reduce the risk of heart disease, but they also promote healthy brain function and reduce the risks of a stroke. I just recently turned 28, so to prevent cognitive decrease, I will definitely be snacking on some guacamole later.

Stick with the good guys of fat. You are the company you keep. Use your head (especially if you are eating more monounsaturated fats than usual).


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