Eating FAT in a healthy way...

This time we have invited an expert in nutrition and fitness, Athenea Lara, with over 6 years of experience, she shares her secrets:

Despite many years of hearing arguments for "anti- fat,” it is increasingly clear that the right kinds of fat make us healthier, smarter, more muscular and less fat!

In the 80 's, everything we saw or read about nutrition tried to eradicate all common dietary fats, thus giving the message that any food containing any kind of fat was harmful to our health. 

Athletes and people concerned about nutrition adopted the idea that the less fat their diet had, the better. From that moment on, a low-fat diet was fashionable.

Today it remains a challenge to change the mindset of people, and to make them understand that the correct fat is not only essential, but also very beneficial to our body. 

I’ve seen this example with my clients: none seems to have any conflict with eating a muffin, brownie, or burger ... however the vast majority shows major concerns over olive oil, dressings or a small handful of almonds in their diet.

The message that I want to give today is: FAT IS NOT THE DEVIL, but quite the contrary, it is one of our best allies to get in shape.

An important fact: Walter Willett, director of the department of nutrition at Harvard, has devoted the last years to show that since the start of the anti-fat movement, obesity has increased further and health in the general population did not improve at all.

It is true that there is a type of fat (let´s call them " bad fats ") that block our arteries, increase our adipose tissue, and accelerates aging, but it is also true that there is another type of fat ("the good one") that protects us against heart disease, damage from free radicals, increases our metabolic rate and fat burning, and can help gain muscle and testosterone production.

Next week we will talk in detail about which are good fats and how to use them to improve our health and live better...

A simple mistake that ruins your efforts.

This week I was thinking about those small details that we commit in our diets that lead us to failure. 

Today we will talk about PORTION SIZES.

You can choose the most wonderful diet, internationally proven, the diet of Hollywood stars, you can buy the most exotic food, but if your portion sizes are larger than indicated, everything falls apart.

The concept of a "normal portion" is entirely relative. A portion that is excessive to me may be small for someone else.

 

For example, a serving of meat is equivalent to 30g (the size of the palm of your hand) and it is a common belief that a portion of meat is 150g because that is the amount of a “small” Mc Donald's burger.

To make it simple, in recent years everyday objects have been used as reference for food portion sizes.

A poker chip = one serving of oil, butter, margarine or peanut butter = 45 kcal

A pack of cigarettes = 1 serving of meat (chicken, beef, pork, fish) or cheese = Approx 70 Kcal

A baseball or tennis ball = 1 serving of vegetables (25 kcal) or cereals (75 kcal)

A CD = one serving of breakfast bread (hot cakes, waffles, bagel) = 75-100 kcal

In this way, the next time you make a change in your habits, compare what you call a portion with what it really is and try to adapt to these new quantities. You'll see that your efforts will be well rewarded.

Best of luck!

 
 


 

SiMpLe and healthy for your KiDs

Following post-holiday changes, in this blog I give you two delicious recipes, easy to make and to enjoy with your children:

Potato Salad Sandwich

Ingredients

• 1/2 cup of low fat cream

• 2 tablespoons light mayonnaise

• 2 tablespoons fresh lime juice

• 1 tablespoon Dijon mustard

• 1/4 teaspoon salt

• 4 cups cooked and cooled and diced potatoes

• 1 cup frozen vegetables, cooked and cooled

• 2 tablespoons capers, drained (optional)

• 2-4 slices of bread

Preparation

• Combine the cream, mayonnaise, lemon juice, mustard and salt in a small bowl and reserve separately.

• Toss potatoes, vegetables and capers in a large bowl and pour the cream dressing over potatoes and mix well. Chill the salad before serving.

• Spread a slice of bread with the salad and place another slice to form a sandwich.

• Cut the sandwich in half to make two triangles

Wrapped chocolate banana

Ingredients

• 2 tablespoons chocolate powder (preferably without sugar)

• 1 tablespoon skim milk

• 1 tablespoon peanut butter

• 1 banana

• 2 small flour tortillas, slightly warmed

• Cinnamon

Preparation

• Mix the chocolate flavor powder and milk in a small bowl. Add peanut butter and mix well.

• Spread half of the mixture into each tortilla.

• Put the banana in the center of each tortilla and sprinkle them with cinnamon. Roll it up and cut it in half.

See you next week!

Reference: http://www.elmejornido.com/es/kitchen/recipes