11/02/2021
👉🏾 What’s YOUR favorite healthy fat choice – avocado, nuts, olive oil …?
🎯Your Challenge: This is your Healthy Fats Challenge, and it’s all about replacing the not-so-good fats – like those found in processed foods – with HEALTHY FATS – like olive oil, nuts, avocados.
This week your goal is to replace ALL questionable oils and fats in your diet with healthier fats.
🍪That means eliminating hydrogenated/trans fats this week. You’ll find them sneaking around in fried foods, frozen pizza, cookies, crackers, margarine, and a lot of processed foods.
Instead ... focus on the fats you get in salmon, nuts, avocado (the fruit and the oil), olive oil, and tree nuts like walnuts and almonds.
💡Major health organizations recommend getting between 20% and 35% of your daily calories from fat.
⭐ That’s because your body NEEDS fat to perform many key functions, including keeping your cells healthy and using the micronutrients (vitamins & minerals) in your food.
✅ But some fats – like the trans fats found in processed foods – can raise the LDL “bad” cholesterol in your blood and promote plaque build-up in your arteries.
🔥This is where HEALTHY FATS come in.
👉Not only do they keep your cells healthy and help your body use the micronutrients you eat, but they also help reduce your risk of heart disease and stroke.
✅ Here are some ways to add more healthy fats into your diet:
* 1 ounce of raw nuts (walnuts contain the most omega 3’s)
* Use olive or avocado oil on your salads or when cooking
* Add avocado to your dishes – top salads with it, add it to recipes, and include it in wraps and tacos!
* Eat 2 x 3.5-oz servings of fatty fish each week, like salmon, mackerel, herring, lake trout, sardines, and albacore tuna.
🥑 Are you up for the challenge with me? Let me know 👇👇
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