Good Fats to Eat in Small Amounts Daily
Before we get into good and bad fats, one must first understand how it is used by the body. Disregard the advertisement at the end of this video, instead notice the good representation of how fat is used in the body:
How this Affects Athletes & Vigorously Active People:
Canada's Food Guide recommends that you include a small amount of Unsaturated Fat each day – 30 to 45 mL (2 to 3 tablespoons) – also known as mono- and polyunsaturated fat. Make sure the oil you use in cooking, salad dressings, soft non-hydrogenated margarine and mayonnaise contain mono- and polyunsaturated fats such as olive, soybean, canola or peanut oils. Dietary cholesterol only has an effect in some people. From a nutrition perspective, the best way to control blood cholesterol is to eat a healthy diet that is lower in fat, especially saturated and trans fat. Studies show that for healthy people with no history of heart disease, diabetes or high blood cholesterol, eating an average of one egg with yolk per day (or seven eggs per week) does not increase the long-term risk of heart disease. The recommended daily intake (RDI) of dietary cholesterol for most healthy individuals is 300 mg of dietary cholesterol per day with less than 7% of calories from saturated fat.
Take this Chart for Example:
You should not cook with Extra Virgin Olive Oil -Yet, to get these benefits it's important to enjoy extra virgin olive oil when its MUFAs are best protected, which means at heats below 250˚F (121˚C). All oils and fats should never be brought to the Smoke Point as it releases carcinogens into the air and free radicals within the oil which are dangerous to one's health and can promote the formation of cancer. If the right kinds of oils are used for the proper uses at the correct temperature in small amounts it helps with the maintenance of healthy function of the brain, vascular system, joint care, as well as healthy shiny hair and youthful skin.
For Proper Use of Oils take Note of the Following:
Zen Yahweh Fitness® will help you achieve your goals with accredited training and positive encouragement to help you stay focused as you continue to commit to your goals of an active life style, with balanced nutrition. Zen Yahweh Fitness will tailor an exercise program for your specific needs and encourage regular attendance to workouts, because consistency of regular training and alternating workout variants, accompanied by portion control and a balanced diet are key to your success!