Can HEALTHY FATS really balance out our moods?
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Saturday, May 25, 2019
By Health Coach Is In...
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HEALTHY FATS TO BALANCE YOUR MOODS!

     Hello there, Dyan here (The Health Coach Is In) to talk about healthy, quality fats and why they are so darn important in helping you de-stress and balance your moods.

Fats are the main nutrient in our foods and we need FATS FOR SURVIVAL!

     Without enough FAT our eyes and skin will get dry, our nails will crack and our hair will get brittle. We'll feel spacey, forgetful, tired and we'll have low energy. We'll continually feel cold and we'll feel anxious and moody, a lot.

SO HOW CAN HEALTHY FATS BALANCE YOUR MOODS?

     SIMPLY PUT: The fats you eat delay the absorption of the sugar (that’s in your foods) into your blood stream, taking longer to raise your blood sugar levels (3-4 hours), which helps prevent those nasty, moody blood sugar spikes that happen in less than an hour.

So what are the different types of fats to look out for?

Let's take a look and see... 

FATS IN A NUTSHELL

     SATURATED FATS = are considered one of the UNHEALTHIER FATS, because these fats can raise your blood cholesterol.

 Found Mostly In:

Ice cream, cheeseburgers, sausage, pizza, hot dogs, chocolate, cookies, cakes, pastries, egg yolks, cheese, milk, butter, microwave and movie theater popcorn, duck, fatty meats, palm oil and coconut oil (coconut oil has antiviral, antibacterial and antimicrobial properties, making it a much healthier saturated fat).

        UNSATURATED FATS = are monounsaturated or polyunsaturated fats that HELP LOWER CHOLESTEROL in your blood.

Found Mostly In:

Virgin olive oil, canola oil, olives, nuts, seeds and avocado.

     OMEGA-3 FATS = are essential fatty acids that are the HEALTHIEST of the EFA's and are anti-inflammatories.

Found Mostly In:

Salmon, halibut, herring, mackerel, sardines, tuna, steelhead, trout, flounder, bluefish, cod, pollock, anchovies, bison, walnuts, chia seeds and flaxseeds.

     OMEGA-6 FATS = are also essential fatty acids but need to be CONSUMED IN MODERATION, because too much Omega-6, in the diet, can cause inflammation.

Found Mostly In:

Nuts, seeds, olives, safflower oil, sunflower oil, corn oil, sesame oil, cottonseed oil, peanut oil, rape oil and processed foods.

     TRANS FATS = these are fats that are produced (industrially) from hydrogenated vegetable oil and promote coronary heart disease. These oils are TERRIBLE FOR YOUR BODY.

Found Mostly In:

Margarine, snack foods, packaged baked goods, fast foods and fried Chinese foods.

     It's best to keep your fat consumption between 25%-30% (saturated fat 10%-15%) of your daily calories or 2-4 Tbsp a day and for weight loss 1-2 Tbsp per day. Just keep all your luscious fats within your everyday calories.

WHAT YOU CAN DO NOW

Look for all the healthy quality fats (you can) to nourish your magnificent body. Then check out my quick list of some healthy quality fats to get you started today:

Almonds - Almond Oil - Avocado - Avocado Oil - (Real) Bacon Bits - Brazil Nuts - Cashews - Cheese - Chia Seeds - Chia Oil - Coconut Flakes - Coconut Oil - Fatty Fish - Flaxseeds - Goat Cheese - Macadamias - Mayonnaise (made with olive oil) - Nut Butters - Olives - Pine Nuts - Pistachios - Pumpkin Seeds - Sesame Oil - Shredded Coconut - Sunflower Seeds - Turkey Bacon - Virgin Olive Oil - Walnuts - Walnut Oil.

THE FATS IN YOUR FOOD ARE WHAT WILL KEEP YOU SATISFIED!

     So wake-up in the morning and throw some crumbled walnuts on your oatmeal, throw some olives and real bacon bits into your salad or pine nuts on your pasta. Cook your eggs in olive oil or spread a little nut butter on your fiber crackers.

     Shred some coconut flakes over your yogurt or sprinkle crumbled almonds on your salmon. YOU decide what pleasing fats will keep you satisfied and calm and keep your moods even and stable.

For 30-yummy great snack ideas containing 'healthy quality fats,' grab your "FREE" list....

HERE!

With Love & Health

Dyan, NE CHHC

The Health Coach Is In

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