I had a mini cheat meal yesterday and I got french fries at a restaurant. Such a big mistake. I got so inflamed and still feel like crap from it. I try to minimize Poly-Unsaturated Fatty Acids (PUFAs) in my diet, especially those from corn, soybean, & seed oils (which can be up to 75% PUFAs and are usually rancid... they are a major source of oxidative stress in the body). This is why I make my own mayo and salad dressings (the ones in the stores are full of soybean oil!), and why I avoid restaurant fried foods and processed junk foods.
I TRY to. But I mess up. Like I did yesterday. So, I'm taking a step back to refocus. I need to avoid those toxic oils like the plague. The only nut/seed oils I use are extra-virgin olive, extra-virgin coconut, and cold-pressed macadamia nut oil (these are my favorite shelf-stable oils low in PUFAs).
Chicken skin and fat are somewhat high in PUFAs (about 20-30% of the fat profile) due to their corn and soybean-heavy diets, so I will stick to skin-less, low-fat chicken breasts for my cheap protein fix. I get my chicken breasts from Gunthorp Farms, which uses non-gmo feed and allows the chickens to roam free in the sunlight and fresh air. When I can afford one, I buy a pasture-raised chicken from Foxhollow Farms and slow-cook it, then make stock from it to freeze for soups and recipes. They are also my source for pasture eggs -- a very affordable, healthy protein source lower in PUFAs.
I just made a huge order of 100% grass-fed ground sirloin and flank steak from Seven Sons Meat Company, as well as grass-fed butter, and I'll be picking that up this Saturday -- grass-fed beef is one of the lowest PUFA meats (2-4%, with higher omega-3, CLA and vitamin K2), and it will make some delicious fajitas and burgers.
And yes -- I will be eating bacon. Bacon fat is low in PUFAs and high in MUFAs. However, not all bacon is created equal; Feeding a pig exclusively soybean and corn will, surprise surprise, raise its PUFA content to as much as 25%, especially if it is caged and unable to move. On the other hand, pigs without cages, fed with a variety of grains and foodscraps can be as low as 8% PUFA. I get my bacon from The Smoking Goose Meatery, who sources from farms which feed their pigs a mixture of non-gmo grains and vegetables, and let them roam free on pasture, where they eat roots, flowers, and whatever else the piggies get their snouts on.
Finally, I want to balance my omega-3 to omega-6 ratio to be as close to 1:1 as possible, so I will try to eat salmon or tuna at least 3 times this week and try not go crazy with nut intake. Nuts are delicious, but it's a balancing act -- like most things in life.
If I get a craving for french fries, I will make them myself with bacon grease or duck fat instead of hitting up a fast-food joint.
If I want Indian curry or Chinese food, I'll make it myself with some grass-fed ghee or coconut oil instead of getting it from a take-out place that probably uses soybean oil or who-knows-what-other-rancid-se
Here are some of my favorite dressing recipes:
1 ripe avocado
Juice of ¼ lemon
¼ teaspoon garlic powder
¼ teaspoon black peper
¼ teaspoon sea salt
3 Tablespoons olive oil
Blend in bullet blender.
Cooked Egg Yolk and Olive Oil Mayo:
Vegan Cashew Ranch Dressing:
My favorite Italian Dressing Mix:
Just add Olive Oil and Vinegar.
Lemon Honey Vinaigrette:
1 teaspoon fresh lemon juice, a bit of freshly-grated lemon zest
1/2 teaspoon honey
1 tablespoon olive oil
herbs or spices of your choice (I like mustard, tarragon, and thyme).
^ This is a visualization of my fat intake goals. Note: there is NO room for canola, corn, soybean, sunflower, or safflower oils.
These links are as much for my future reference as they are for anyone else who may be interested in learning more:
What are PUFAs?: www.marksdailyapp
5 Fats You Should Be Cooking With - But May Not Be: chriskresser.com/
The Definitive Guide to Oils: www.marksdailyapp
PUFA Content of Oils and Fats: www.kumc.edu/scho
Paleo Lifestyle: Which Meat to Choose?: paleodietlifestyl
Breakfast: I made a bunch of sauteed veggies (onion, zucchini, arugula, kale, spinach, mushrooms, tomato) and ground pork seasoned with thyme, sage, and red pepper, and ate a cup of that with two eggs fried in bacon fat. 1 cup strawberries
Lunch: Canned salmon, mustard, and turmeric with half of a delicious local cucumber and hummus, and an orange. Iced Green Tea.
Dinner: I made a vegetable soup (cabbage, carrots, tomatoes, zucchini, onions, herbs, navy beans), with beef bone broth, and served it with grilled chicken breasts topped with Bragg's seasoning and sliced avocados.
I went swimming in the evening and count that as ST and Cardio :)
Cardio for the week: 1/5
Yoga/Strength Training: 1/3