Motivational Monday's (8/19/19) Topic: Protein, Carbohydrate and Fats!

Good morning and happy Monday sunshine’s!

Get ready for a SWEET next couple Mondays everyone! Over the next three weeks I am going to be writing “three part” series to REALLY dive the whats, whys & importance surrounding our our three Macro Nutrients! Protein, Carbohydrate and Fats! As much as we talk about this in our client-coach “one on ones”, I figured that this would be VERY helpful for each of you to really, truly understand WHY your body needs the balance I always talk about.

This week’s Macronutrient – FATS! Today I will be sharing a breakdown of food sources of healthy fats, the function of fat in the human body, how fats are digested, and how our bodies store fat. Let’s jump in!

Long Lasting Energy – Of the three macronutrients, carbohydrates are our body’s preferred energy source because they are easier and quicker for our bodies to digest and use for energy. On the other hand, fat takes a different route before we can use it as energy because it is insoluble in our blood. Think of fat as being a reserve or our long-term source of energy that sticks around the longest.

Hormonal/Protective Organ Health – Fats are important for cellular and hormonal health, and unlike carbohydrates and protein, fats also provide our bodies with a layer of protection, literally insulating our organs and also helping keep a normal body core temperature.

Fats also help us digest important fat-soluble vitamins such as vitamins A, D, E, and K that keep our brains, cells, hormones, tissues, hair, skin, and nails healthy. Fats are vital to hormonal health.

**VERY IMPORTANT: Those recovering from disordered eating patterns or having previously practiced very restrictive diets who have gone years without periods due to their low body fat percentage, LOW DIETARY FAT intake is why. Remember, there is a fine line between wanting to be “toned” and “ripped” and being a healthy woman, able to provide your body with enough fat reserves for healthy hormones and hormonal production. Fat is crucial for our bodies! Remember that….

Healthy Fat Sources – Unsaturated fats are considered our “healthy fats” include both polyunsaturated and monounsaturated fats. These types of fats are typically found in vegetable oils that are liquid at room temperature, fatty fish, (salmon, trout, catfish, mackerel), and nuts and seeds.

Polyunsaturated fats include Omega-3’s that are the building blocks of cell membranes. Omega-3’s also give your body energy and help support your hormones and immune system.

**FYI – Wild-caught salmon, olive oil, avocados, walnuts, flaxseeds, chia seeds and hemp seeds are packed with omega-3 fatty acids. Ideally, it’s best to get omega-3 fatty acids from fish sources which contain better converting and more bioavailable forms of DHA and EPA. Plant-based omega-3 rich foods like flax seeds, chia seeds, and hemp seeds must be converted in the body from ALA to DHA and EPA, that conversion doesn’t yield as optimal levels of omega-3 compared to food sources like salmon, mackerel, and other fish.

Monounsaturated fats are considered a healthy fat that is also a good source of vitamin E. Monounsaturated fats include olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive oil.

Ssssoooo how much “healthy fats” should I consume in a day you ask? This is always a popular question I receive and my answer each time is, it depends! It depends on your lifestyle, your health and fitness goals, your digestion, activity level, and genetics. Good thing, though, that I love figuring all that out for YOU, so you don’t have to! And for most of you, we have already discussed this, getting you on your to meeting your needs without eating too much or too little for optimal health.

Have a great week everyone! <3 Questions/comments/concerns?! You know where to find me!

All my love,

Coach B