5 Small Nutritional Tips That Pay Big Dividends (PART 1 of 5)

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This will be part of a 5-blog series of small nutritional tips that will pay big dividends on your health.  I'm only posting 1 at a time so I don't bore you to death with a long drawn out blog post.  We won't get into the deep "science" or the "why's" of every little thing.  I'll try and keep it as simple and basic as possible. 

I could probably list 100 changes that we all could make to our diets to help us live a healthier lifestyle, but I wanted to focus on just 5 for now.  Here is tip #1 of 5:


It’s as simple as that.  Believe it or not, when I did my Fit2Fat journey, I ate mostly a low-fat diet.  Think about it….white breads, white pastas, juices, sodas, cereals, crackers, granola bars, etc.  I over consumed these types of foods, which mostly led to my weight gain of 76 lbs in 6 months. 

Fat gets a bad rap and people think if they eat fat, they will get fat.  THIS IS NOT TRUE. Just remember…"Fat on Your Hips, Does Not Lead to Fat on Your Hips."  I remember being on The View and showing the lovely ladies on the show my ingredients that were in the Spinach Shake, one of those ingredients being peanut butter.  Well, Barbara Walters, bless her little heart, looked at the peanut butter and said, "That's fattening."  I didn't say anything to that, but had to laugh a bit inside because, "back in the day", a lot of people thought eating fat made you fat.  It's not so much about the amount of fat you eat, but more so about the type of fat you eat. 

Here’s the types of bad fats we want to avoid:

 – Trans fats (usually fried foods) 

 – Processed fats (Vegetable oils, Canola oils or Hydrogenated oils). 

The good fats we want to incorporate into our diets are:

 – Butter

 – Avocado (or avocado oil)

 – Coconut Oil

 – Olive Oil (or olives)

 – Nuts or Seeds

Now don’t go running to the refrigerator and stuff your face with the first stick of butter you see.  We still want to be balanced about it because 1 gram of fat has 9 calories vs 1 gram of protein/carbs has 4 calories.  So these good fats are still higher in calories, but like I’ve said before:

“It’s not so much about the quantity of calories as it’s more about the quality of calories”!

Recommendations to incorporate good fats:

1). Stir Fry your veggies in 1-2 Tbsp of coconut oil and lightly season with some sea salt

2). Try substituting avocado for vegetable oil or coconut oil in some of your favorite recipes

3). Nuts are very convenient on the go. Pack a snack size amount in a baggie and bring it with you instead of the whole container. This way you’re more likely to eat the amount you brought vs. the entire container of nuts

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