How to use Good Fats, Bad Fats as a Lifestyle Non-Diet Approach tool Part 4
Fitness Elements Express's Guide to Eating Right with the Family this Summer Part 11
Howdy Gang! It's me Natalie and I'm back! Here's to all my health and fitness friends! As I promised over the next two weeks I will map out a step by step food shopping list for you that will be updated ever other day on my blog giving you the checklist of foods you will need for your Summer Melt down Supermarket Diet Boot camp. The way to make this easy for you is to subscribe to my blog so you will get your updates every other day. That would br the easiest way for you to get the great helpful educational content that will get you melting down fat fast!
Keep in mind these lists may look like a lot of food at first but if we do this step by step it will be be so much fun for you, your family, and tummy in the sun! You'll be using the lists for the weeks ahead so stay with me. The lists assume you have nothing in the kitchen, not even salt! So, forgive me if you already some of these foods, but if not add them to your list and stratch off the rest of what you do have.
Tips to remember during these next few weeks of collecting your lists of foods and menu development for you and your family are these:
This isn't "diet food" but normal food in moderate portions.
Family members can simply enjoy larger portions, but this may be defeating the purpose if your trying to cut calories and lose weight. For instance if you have an active teenager they may have two chicken wraps for lunch, while you may have one.
Your husband can add more pecans and dressing to the Spinach salad for dinner, have more crackers, and perhaps finish with a piece of fruit. While you may only need one serving Mommy.
Take out your calorie controlled serving, then let the rest of your family have as much as they like! This can definately be a team sport for you and your family this Summer with your Summer melt Down Supermarket diet F.E.E. Boot camp plan.
There are no quantities on the lists you will have to determine that according to the size of your family. So, just use your good judgement and go through the menu plan and note what you will need. Also, for some of the fruits you may not want to by them too far ahead of time. So wait until we get through the list making so you can begin to put your menu planning together.
Here is the eleventh day of foods and tips you will put on your food shopping list. This list is a cinch and will get you to keep open minded about Good Fats and Bad Fats as a friendly, healthy, Rich, Superfood, and part of your diet, lifestyle modifications,and brain function!
Attention Shoppers!
Many of the Supermarket Diets have included Good Fats and Bad Fats in their food shopping lists. You need only stock these for Superior Nutrition so lets keep this simple. As we've learned more about fats, it's turned out that not all fats, but certain fats are linked to heart disease and other ills. I want you to keep in mind these main things to consider throughout this article about good fats, and bad fats. Here's a little intro:
Good Fats These fats- monounsaturated and polyunsaturated- do not raise chloesterol. Polyunsaturated fat is divided into two types: omega- 6 and omega- 3 (named after their chemical structures). The omega-6 type is fine in moderation, but it's not all around as healthful as monounsaturated fat, so don't make the omega-6 rich oils your staples. Omega-3's are famous for helping reduce the risk of heart disease, depression, and arthritis symptoms. Keep in mind that good fats are just in high of calories as bad fats, so your goal should be to replace saturated and trans fats with these healthy fats and add them to your regular diet!
Super Health Benefits and Nutrition Tips>
> Monounsaturated is plentiful in the following:
- Almonds
- Avocados
- Canola Oil
- Cashews
- Olive Oil
- Peanuts
> Canola Oil (ditto for the mono, plus its a good source of type of plant-omega 3 fatty acid). If you don't use oil within a month or if your kitchen is hot, refrigerate it. Any cloudiness or crystals will quickly disappear when you bring the oil back to room temperature. Thats it add this to your tools and watch your mood and attitude feel fabulous!
> Canola and Olive oil should be your Staple as discussed previously.
> Polyunsaturated fat:
Omega 6's
- Corn oil
- Safflower Oil
- Soybean Oil
- Sunflower Oil
Omega-3's Two types: come from fish oils EPA and DHA
From fish oils- white fish, blue fish, herring, salmon, sardines, and trout are rich in Omega 3's
ALA- Plant source of Omega 3's found in the following:
- Edamame
- Canola oil
- Flaxseed oil
- Flaxseeds
- Walnuts
- Wheat germ
Take your Pick; they're all good for you! Please remember input and output still count!
Here is your Eighth Sample Menu for You and the family to enjoy and it has some Good Fats on the menu so you can just enjoy!
Meal # 1
2 high fiber whole grain waffles
1/2 cup strawberries
2 tablespoons of Walnuts
Agave for your syrup
Meal # 2
Edamame baked with Parmesian
Meal # 3
Jewled Cinnamon Couscous with side chicken salad
Roasted cauliflower
Meal # 4
Grilled Halibut with fresh Dill
1 small zucchini
Oh Soooo Yummy for you and the families Tummy!! Enjoy!
This is your task for day Eight my health and fitness friends so add this to your Summer Melt down Supermarket Diet F.E.E. Boot camp plan and be on the lookout for your secret weight-loss weapon Chicken, and the fried food killers and how avoiding these high cholesterol foods to your meals can be a sustainable lifestyle contributor! Look out for this Topic in a few days and remember Good Fats, and Bad fats do matter and are essential to your Makeover lifestyle Diet Food too! I hope this gets you and your family off to a great start this summer!
Have a Healthy and Happy day from your Health, Fitness, and Nutrition Expert Natalie Pyles!
By, Natalie Pyles
Author, NSA Speaker, Health, Fitness, & Nutrition Consultant, Wellness Coach, Holistic Health, Nutrition, and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist
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