Lorna Jane - Move, Nourish, Believe

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There is good stuff like below (from movenourishbelieve.com)




When the word ‘fat’ is used in relation to food consumption, most of us tend to run for the hills. But, fact is, having fat in our everyday diets is essential to our overall health. Before you head out the door and think you have a cupcake free pass…think again. We are talking about healthy fats; you know the good kind everyone raves about! Healthy fats fuel the brain; they make your hair shine and your skin glow.  Eating them provide us with energy and helps our insides feel satisfied and fuller for longer, warning off that dreaded feeling of hunger.
These types provide a variety of health benefits, including lowering bad cholesterol and maintaining the good kind. They are also a great source of vitamins, minerals and fibre and help to keep us in top condition to perform better, for longer. Good fats fall under two categories:
  • Polyunsaturated: You can find polyunsaturated fats in nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish. This category encompasses omega-3 and omega-6 fatty acids, which are known as essential fatty acids because our bodies don't make them -- we have to get them from food.
  • Monounsaturated: Monounsaturated fats raise HDL (good cholesterol) and lower LDL. Canola oil, olive oil, peanut oil, nuts, seeds, and avocados are good sources.
This is the naughty list, and the type of fat which is actually detrimental to our health. Granted, moderation is the key when consuming bad fats; however it is important that we are aware of the foods we are fuelling our bodies with and how they affect our overall health.
  • Saturated fats: are bad fats because they raise cholesterol and increase the risk of heart disease and stroke. Saturated fats are found in foods such as fat on meat, chicken skin, full fat dairy products, butter and take-away foods. The key is to keep it all in moderation, and read labels to ensure you are choosing the healthiest option.
  • Trans (bad fats): were created to increase the shelf of food, and in turn decrease our shelf life.  These fats are made from a chemical process that hydrogenates oils. These fats are bad bad bad, and are a sure fire way to increase cholesterol levels. You will also find trans-fats in fried foods and in a lot of processed packaged foods. Yes, you know what we are talking about, it is the cookies, cakes and fast food – sorry. 
To understand what we are fuelling our bodies with is essential in helping us be at our optimal health. That is why we need to be conscious of the effects certain foods can have on our bodies. Finally fight your fears of fat, replace bad fats with good fats in your diet and aim to get the daily requirements of 20 – 35 % of good fats each day.
In summary, some fats are essential for a healthy diet. However, the quantity of even the good fats you consume is important.

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