A Very Busy Mind

Hiya!  I’m in such a great mood today!   I am finally feeling the Christmas spirit.  (Probably because I just finished all my christmas shopping…which I started this morning.  Hehe.  Woops.  Gotta love online shopping.)

Also, it’s my cousin’s birthday!  Happy Birthday, Ash!

 

A little background: Ashton is my cousin, but she has lived with my immediate family since she was in 7th grade (she’s now a sophomore in college).  So, really, I consider her more of a sister.  (Maybe a couster?  Or a sissin?  )

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I spend a lot of time on food blogs and fitness/women’s magazine websites, so I sometimes forget that many people aren’t nerds dorks weirdos research-lovers like myself.  I’m currently working on a weight-loss program for a friend, and doing so has made me consider the misconceptions lots of people have about what healthy eating is and how to lose/manage your weight in a safe, healthy way. 

A prime example: Did you know fat does not equal fat?  What I mean by that is dietary fat does not equal body fat.  Let me say it again: eating fat will not make you fat.  I think the low-fat diet craze brainwashed Americans.  I know it did me. 

Now, let’s get something straight: I’m not telling you to down a couple cheeseburgers every day because it’s good for your health.  Because, of course, it’s not.  The type of fat you eat is super important.

Fellow food bloggers, I know you are well aware of the following facts - feel free to skip the next couple of paragraphs.  I wrote this post with a different part of my audience in mind!

Monounsaturated and polyunsaturated fats are what you need to be looking for.  Examples of foods containing these fats are avocados, nuts, seeds, nut butters, olive oil, and fatty fish (like salmon).  These kinds of fats are good for you.  Among other things, they keep your skin and hair healthy, can lower your cholesterol, and can reduce your risk for heart disease.  Plus, having some fat in a meal or snack makes you feel more satisfied…which leads to eating less throughout the day…which leads to weight loss or weight maintenance.  Ever put yourself on a low-fat diet and felt so hungry you seriously considered eating your own arm off?  I rest my case.

The fats that aren’t so good for you are saturated fats and trans fats.  (OK, trans fats are more like absolutely terrible  for you.  They’re found mostly in fast food and highly processed foods – like the ones that have a loooong shelf-life – , although some restaurants and companies are trying to move away from using ingredients with trans fats.)  Try to really limit your saturated fat intake, and, if possible, avoid trans fats completely.  Saturated fats are found in many animal products, so going  for low-fat or fat-free versions of meats, eggs, yogurt, cheeses, milk, etc. is an example of when avoiding fat is a good thing.

*Something to keep in mind: Although some fats are very healthy for you, fat does still have 9 calories per gram, unlike carbohydrates or protein, which each have 4 calories per gram.  This means portion control is important.  Including healthy fats in your diet can improve your health and help you lose weight by keeping your appetite under control, but the potential for having too much of a good thing is significant.  It’s easy to overdo it and take in too many calories (which is what ultimately leads to weight gain – calories, not fat), so watch your portions!*

Make sense? 

Check out these articles for more info:

Good Fats vs Bad Fats: Get the Skinny on Fat

New Study Says Don’t Go Too Low-Fat on a Weight-Loss Diet

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And now, food.

Breakfast this morning was some no-fuss oatmeal.

• 1/2 c oats
• ~ 1 c water
• big scoop cinnamon raisin PB
• chopped fuji apple
• cinnamon
• Back to Nature Sunflower & Pumpkin Seed Granola

With cup of coffee #1 and ice water.

Had breakfast, did some online xmas shopping/checked e-mail/worked on blog/read other blogs, then hit the gym.  After gymming and showering, I made lunch:

Whole wheat tortilla with peppadew hummus, turkey, spinach leaves, grape tomatoes, and honey mustard, with a biiiig side salad of romaine, rainbow slaw, broc, cauliflower, carrots, sugar snap peas, baby portobello mushrooms, peaches, and balsamic vinaigrette.

Then, part 2:

• Vanilla Brown Cow Greek Yogurt
• Cascadian Farm Cinnamon Crunch cereal
• Barbara’s Shredded Spoonfuls (Multigrain)
• Back to Nature Sunflower & Pumpkin Seed Granola

Here’s a question for ya: Have YOU taught any of your friends or family members anything about healthy eating?

Hope everyone is having a great day!