Agreed in the Coconut Oil - such a nice substitute. And the flavor is not overpowering. It's very subtle - for people who don't like the taste of coconut (which is usually the taste of refined/processed/confectionary coconut).
I have substituted EVOO for Coconut Oil lately, and love it.
Pretty addicted to Pinterest. That's my Mecca for weightloss inspiration, and all things health related etc etc.
Great point on the almonds! I've almost completely ditched all purpose flour and use almond flour for most things, especially any breading. Though I haven't had this since I started tracking, almond flour crusted fish sound excellent for tonight! And oddly, tonight I need to INCREASE my fats (according to the tracker) because I'm actually low on them.
I think what I'm seeing is fluctuation through the week on being high/low in different categories at different times. I need to do some research on this. I may not be balanced through the day, but it appears I may balance out over the week. I need more weeks of tracking to see what this looks like on my trackers, but this would be an interesting idea to research (I'm thinking outloud now...oops.)
Healthy fats are good fuel for the body... avocados, black olives, salmon, flax, walnuts, almonds, etc.....Walnuts are a great source of omega 3's. Eating just 4 walnuts per day can keep your heart healthy....Almonds are believed to be the healthiest choice for nuts, they are low in saturated fat and a good rule is to have 20 almonds..... about 140 calories
Pistachio's contain Vitamin A, B complex, folate and phosphorous. They lower cholesterol and blood pressure...28 pistachios can do the trick.
Don't become phobic of fats....Studies now indicate that extra virgin olive oil may help to lower blood pressure...Extra virgin olive oil is high in polyphenols...Olive oil makes you feel full and tends to make you eat less and have fewer sugar cravings...helps the heart, lubricates the joints, helps cholesterol as it has many antioxidants and nutrients.
So enjoy...... your doing your body a favor!
I cut the avocado I n half remove the seed and place the avocado face down on a plate and put it to the rear of the fridge where it is colder...holds nicely until the next day.....
Fitness Minutes: (10,121)
4/1/14 10:40 P
Using oil to roast your veggies is not bad, but just make sure your not using more than you should. If you roast a lot of veggies try other and healthier options such as steaming them.
You may also want to look at the other fat sources in your diet plan. Any dairy or meat products can be switched out for healthier options. Low fat/fat free, or lean means (better yet, no meats at all!).
Calculate the number of fat grams you go over on a regular basis and see if you can shave out a few of them through small changes rather than big ones.
Portioning out snacks like nuts is on my to do list. I'm still working to fit healthy habits into my schedule...and I've tried that one and found sometimes I just don't have the time to do it (even though it's so simple...when there are a few bags it takes up more time in addition to prepping veggies for the week. Ahhhh...so much I want to do, LOL
A snack pack of pistachios is only 8 grams of fat and 100 calories. I think nuts are awesome, but I have to limit myself. I like almonds and will buy a bag and if it's equal to 10 servings, I'll get out 10 ziplocks and fill them. A bonus is when we are going to be out, I can grab a bag for my daughter and me each and not have to think about it.
Personally I wouldn't worry too much about going over the fats range as recommended by Spark as long as what you are consuming are the good fats (EVOO, avocado, ghee, coconut oil), and it sounds like they are. If I ate according to Spark's recommendations (50% carbs, 20% protein and 30% fat) I would gain weight - I can't handle that many carbs - especially gluten, grains, and dairy. I am following a Paleo lifestyle and right now my fat intake is 75+% of my total calorie intake with protein at about 15% and carbs at about 6% - my daily calories run around 2000 and yes, I'm losing weight! BTW I'm 56 (female surgical menopause), 5'6" and currently weigh 144 and when I started eating this way I was around 150. My cravings are nonexistent and I'm rarely ever truly hungry and I most certainly do not feel deprived! Also my energy level is great; my only issue is sleep, but that's been an ongoing problem for years and is not diet-related. So I totally disagree with the proponents of losing weight by cutting fat and calories!
I didn't know EVOO isn't that great for cooking, but we do use coconut oil often on the stove. What about grilling? Does coconut oil work well there? I like to coat the grates, and put a thin coat on the food for cooking and nonstick reasons. I'll have to look more into this. Thanks!
And yes, most of my fats are from healthy fats. I'm still working on getting a base understanding of my diet (as far as tracking to see where my hidden problem areas are...such as this one). I'm taking this little by little this time, so I'm not attacking every bad habit I have. Just looking for easy ways to make some of the easy fixes, then I'll work on the more complex issues over time (such as will power, eating out, and emotional eating...all tough areas for me).
How about making some homemade guacamole from the avocado? I've used that in place of mayo on my wraps. It's pretty good on a turkey-veggie wrap!
Are you using regular olive oil for cooking? The EVOO isn't especially stable at high temps. You could try the regular type, or some coconut oil. Both of those are good at cooking temperatures - especially for roasting.
You don't have your Nutrition Tracker shared, so I couldn't tell what you're calling "high fat"... but fats shouldn't be a problem unless you have health issues. Eating healthy fats don't cause weight gain!
...the problem with people these days is they've forgotten we're really just animals ... (attributation forgotten)
We did not create the web of life; we are but a strand in it. ~attributed to Chief Seattle
We don't have souls. We ARE souls. We have bodies. ~C.S. Lewis
Don't worry, I'm eating plenty of the proteins and veggies. I was focusing on my higher fat areas and places at a quick glance I could tell I could reduce. I'm good everywhere else (within limits)...just the high healthy fats :) Thanks for checking though!
Love the ideas for avocado preservation! I'll see what I can do today and see if it works. Thank you! If you have any other ideas please keep them coming! You guys are inspiring me!
Fitness Minutes: (2,155)
3/31/14 12:05 P
How high is your fat actually? Is it so high that you're not getting enough of other things within the calories allowed? Or are those things OK, just on the lower end, and the fat is only a little over? (The reason I ask is it sounds like you might not eating any or not very much meat/eggs/dairy or those would also be significant sources of fat in your diet, and I'm curious how you're managing on protein.)
Anyway, ignoring all that. I agree about the avocado preservation -- at worse you'll get a thin layer of yucky oxidation on the cut surface, but you can slice that off easily once the pit's out. I don't see much variation in the amount of fat in nuts after a little googling; they all seem to range from around 13-17 g. If you want to, you could reduce portions on that as well. I would not personally reduce cooking oil especially as you say that is already your smallest source of fat. It makes such a huge difference to how the food comes out.
Height 5'8 1/2" SW: 190+ CW: 139.0 (trying to regain back to low/mid 140s after IBS problems)
5K 4/21/11: 31:55
69 Maintenance Weeks
Fitness Minutes: (6,555)
3/31/14 11:55 A
I rub the cut edge with olive oil before wrapping it in tin foil. The key is to block oxygen from getting to the cut edge. I can keep an avocado like that for about a week. Even if the face you see is brown, you can slice that off and it's fine underneath. The oxidation only goes a thin layer each day.
A cup of air popped popcorn is about 100 calories so that, a little dried fruit, and some nuts would seem like a good snack to me.
current weight: -0.8 under
Fitness Minutes: (3,370)
3/31/14 11:14 A
I store the half that the pit stayed in. I sprinkle it with lemon juice, put saran wrap around it so its right up against as much of the cut part as possible, put it in a zip lock bag with as much air pushed out as possible, and put it in the crisper.
That seems to hold it until the next day, but not much longer.
I've been back on spark for 3 full days, and what I've found in my tracking is that I'm consistently high on my fat. But I'm not eating the horribly bad fats, just avocados (which I love) and some nuts (which I can easily cut back on) the a bit of oil to cook food in.
I want to cut back on my fat intake without changing things up too much, so here are my questions.
If I eat only half an avocado instead of a full avocado, what is the best way to store them? Part of my reason for eating a full avocado in a day is it always seems to be gross the next day when I save it. So any avocado storage suggestions would be much appreciated so I can cut the fat intake from there in half.
Next: I typically use olive oil to roast/grill my veggies. I don't like to go sans oil because the veggies get dried out too much when cooking. What suggestions do you have for reducing this oil, or should I just leave it alone and focus on other areas of fat reduction? I don't use a lot of oil when I cook, just enough depending on what I'm making. This is the smallest area of fat intake for me, but I wanted to throw it out there to see what suggestions you have.
Nuts: Which nuts have the lowest fat but still have good flavor (I love cashews, but I know that's on the higher end....but soooooo good!). To cut the nut intake in half, what are your favorite complimentary lower fat snacks to pair with nuts?
Answer any or all of these, but I think these are my 3 worst fat areas, and I think making some minor adjustments with your help will help me get back in my range.
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