Speaking Point: Intro: In the quest for Americans to whip themselves into shape and "get healthy", fat has become a dieter's number one enemy. It's the first thing stripped from most diets to the extent that people have become "fat phobic". But fat can be your friend.
Speaking Point: 1. Filling In with Fat: Some fats are essential, that is, your body can't manufacture them and you need to get them through the food you eat. You just have to eat the right kind of fats and eat them in the right balance. The key is to get these 'friendly fats' through whole foods, such as by munching on fat-rich raw nuts and seeds, drizzling olive oil and vinegar on salads, and adding a layer of avocado to your sandwiches — foods that are generally brandished to the dieter's "Foods to Avoid" list.
Speaking Point: 2. The Up Side of Fat: Fats can satisfy your hunger, control cravings and keep you full longer. You'll be less likely to be ravenous by mid-morning or mid-afternoon if you include some friendly fat in your food choices. These essential fatty acids are the building blocks for hormones that control brain and immune functions, blood clotting, and cell growth. They're also the components of cell membranes. For this reason, omega-3's are also great for your complexion! A sign that you’re fat deficient is dry, itchy skin.
Speaking Point: 3. Omega-3 Fatty Acids: There’s strong evidence that omega-3 fatty acids reduce your risk for heart disease, rheumatoid arthritis and cancer. Fish is a great source of these fats and include salmon, mackerel, anchovies, black cod, Artic char, sardines, herring, and bluefish. Cold-water fish have a lot of insulating heart-healthy fat. For example, black cod, a.k.a. 'butterfish', comes from the deep frigid waters of the North Pacific and lives up to its name with its buttery flesh. Artic char from Iceland is one of the richest fish sources of omega-3's in the world.
Speaking Point: 4. Plant Sources: Friendly fats hide in tons of other foods. In addition to nuts and seeds, they're also in beans, tofu, eggs, and vegetables which make them easy to incorporate into the foods you already eat. Flax seeds easily add a powerful omega-3 punch to almost anything. Two tablespoons of ground flaxseed meal have more omega-3's than a 4-oz. serving of salmon. Toss them into meatloaves, cereals, yogurt, smoothies, homemade breads/muffins, and on salads.
Speaking Point: 5. Fragile Fats: Be sure to store nuts, flax seeds, and unrefined nutritious oils (especially flax seed oil) in your refrigerator. Buy them in small quantities and use them within a month or two. These fats (unlike hydrogenated fats or those high in saturated fats) are unstable and sensitive to heat, light and oxygen and can become rancid. They should be stored in dark glass bottles in a cool, dark place and kept tightly closed to reduce contact with air. Clear glass and plastic bottles allow light to penetrate the oil.
Speaking Point: 6. Balance Out Fat Intake: For general disease-free health and weight control, eat fewer omega-6 fatty acids (from meats and vegetable oils) and more omega-3 fats. You can regain your balance of friendly fats if you:
Eat more fatty fish, walnuts, flax seeds, as well as omega-3 fortified eggs.Cut back on polyunsaturated vegetable oils (e.g., corn, sunflower, safflower, soy, cottonseed) as well as processed and fast foods which are made with these fats.Cut back on solid fats (e.g., butter, margarine, lard, beef, chicken, pork).If you eat meat, choose grass-fed meat (which tends to be higher in omega-3 fatty acids).
Speaking Point: 7. "Salad Dressing": Try dressing your salads with a blend of 1/4 cup flax seed and/or extra virgin olive oil, 2 Tbsp. balsamic vinegar, 1-2 cloves of freshly crushed garlic, 1 tsp. Dijon mustard, and sea salt to taste.
Speaking Point: 7. "Better Brownies": See how to substitute oil with flax seeds in recipes. Just click on "BLOG" (on my profile) for details!