tips – Page 3 – KATIE MORGAN

IF YOU WANT TO LOSE FAT – YOU HAVE GOT TO EAT FAT

Now for some this does sound crazy I understand … but honestly I could not offer a better tip that just that. Although as usual there is the fine print with such a statement. You have to eat the RIGHT types of fat which are essential to our diet and important for good health. These are the GOOD FATS. But what are the different types of fats and which ones are good or better than others??

Simple!! Here is a quick and easy explanation to help you understand.

SATURATED FATS; These fats are usually solid at room temperature ie fats in meat, coconut, butter and cheese. These fats are important however eating excessive amounts of these fats are NOT good for our overall health.

UNSATURATED FATS; There fats ARE IMPORTANT to our health and should be consumed on a daily basis. Unsaturated fats decrease the risk of heart disease, lower cholesterol and reduce/prevent belly fat (yes please). There are TWO TYPES of unsaturated fats – Mono and Poly;

Mono-unsaturated fat; are the omega 3 fats found in chia seeds and oily fish ie salmon and omega 6 fats found in some oils and nuts such as sunflower oil and brazil nuts.

Poly-unsaturated fat; found in olive and canola oil and nuts and seeds such as cashews, almonds and flaxseeds.

UGLY TRANS-FATS; trans fats are unsaturated fats that have been processed and as a result act as saturated fats. eating trans fats ARE BAD!!! they are found in most packages foods and also in some butters and margarines. Use food labels to seek out these trans fats.

YOU SHOULD BE FOCUSSING ON INCLUDING AS MANY UNSATURATED FATS AS POSSIBLE INTO YOUR DAILY DIET

Here are 5 healthy unsaturated fats that you should include in your diet tomorrow! See how many you can get on your plate and make the smart swap!!

1. Avocado

2. Almonds and cashews

3. Salmon or tuna

4. Olive oil

5. Peanut butter

I happily eat every single one of the above 5 favourite fats on a daily basis and my body could not thank me more for it!! (satay salmon stir fry topped with cashews followed by avocado mousse for dessert?) A lot of people have always thought that products with ‘low-fat’ or ‘diet’ written on them are always the better choice. However I personally believe this is incorrect. The only reason such products are ‘low fat or fat free’ is because the fat has been artificially extracted and most likely replaced with sugar and chemicals. (hello chemical sh*t storm) Eat whole products like whole fat milk and whole fat yoghurt. Fat will keep you fuller for longer and avoid sugar spikes or cravings meaning you are less likely to pig out on junk foods and the ugly trans fats.

Have a generous thumb size amount of fat in EVERY meal or snack. It digests slowly, so you feel satisfied for a longer period and eat less overall. Reach for a few of these heart healthy fats every day!!!

Bananas have always been one of my favourite fruits. If you think bananas are just for monkeys… think again. But hey we are part monkey after all right? And a banana was probably the first solid food that you ever ate as a baby.

HAVE YOU HAD YOUR BANANA TODAY??

Bananas are great for maintaining healthy digestion, lowering blood pressure and curbing appetite. They are dubbed natures energy snack and are great brain food to help keep you alert at work. Because they are rich in potassium, bananas are good for heart and kidney health as well as bone density. They nourish healthy bacteria in the digestive system and help the body to absorb nutrients and resist bacterial infection.

Nutritionally, a banana is a powerful package. The number one quick source of carbohydrates for many athletes or people working out, a banana will give you a sustained and substantial energy boost which is quickly digested and converted to muscle fuel, great for pre or post workout nutrition. They are easy to transport in your handbag (just don’t forget about it), backpack, work draw or car so they make the perfect on the go snack.

How can you look at a banana the same way again after discovering the amazing health benefits and many reasons to add them to your diet DAILY! and why wouldn’t you when they GO WITH ABSOLUTELY EVERYTHING! Smoothies, ice cream, healthy slices, muffins RECIPE HERE, mug cakes RECIPE HERE and pancakes RECIPE HERE. In fact I don’t think there are many of my clean living recipes that DON’T use a banana.

CONVINCED YET? TRY THIS CREAMY BANANA AVOCADO SMOOTHIE BELOW.

CREAMY BANANA AVOCADO SMOOTHIE RECIPE – serves 1 (simply double recipe for 2 people)

1 ripe banana (fresh or frozen)

1/2 avocado

1 cup dairy, soy or almond milk

1tsp cinnamon

1Tbs raw honey

1Tbs chia seeds

1Tbs peanut butter

Handful of ice

Place all ingredients in a blender and blend until smooth and creamy. Enjoy!!

Tag: tips

NN DAY 14 – THE BIG FAT TRUTH

NN DAY 11 – GO BANANAS