One of the biggest mealplan-busters is "eating on the run." That usually turns into a disaster as far as your calorie count is concerned. By logging your actual food choices, you are holding yourself accountable throughout the day. It will also help protect you from binge-eating and emotional eating if you write down why and what you eat.
Yes, cutting sugar (as much as possible) will decrease empty calories, control blood sugar swings and decrease belly fat.
Guacamole – Packed full of avocados, which contain fiber, potassium, and vitamins, C, K, folate, and B6. Metabolic Efficiency (ME) training is not a calorie-deficient diet and it is not a low-carbohydrate, Atkins-like diet. In summary, by no means should you read this blog post and decide to start eating ALL the fats, or to go for a 20 mile run with zero food in your system.
Two Days Out.Hey there friends – happy Hump Day, the back half of the week is upon us!
KateKateHi, I'm Kate - a 27 year old runner, writer and marketing professional living in middle Tennessee. If you can dig on a lot of running, some serious workouts, sneakers AND pumps, healthy eats, giant puppies, and sometimes being "hangry", then stick around. Medium chain FA, commonly called medium chain triglycerides (MCT) are formed when three MCFA are bound together as a “tri”-glyceride molecule. In fact, a New York Times article goes on to say how lauric acid the main fatty acid in coconut oil actually increases HDL. Extra virgin olive oil or EVOO and hazelnut oil are mostly made up of monosaturated fats like oleic acid which is also found in lard, tallow, avocado and eggs. Most people use animal fat and saturated fat interchangeably since we have been conditioned to believe that animal fat is synonymous with saturated fat and that both are bad for you. One of the big problems is the oxidation of oils either before we eat them or after that makes them dangerous to human health. When cooking with good fats use the tropical oils or toasted sesame oil for sauteing at a higher heat setting (over medium). Keep in mind that any product made with GMO seeds or grains will also be significantly higher in Roundup pesticide residues.
SubscribeEnter your email address below to receive updates each time we publish new content. Fat, the word alone sends shivers down most peoples spines, however most people actually overlook the importance fat plays in our daily dietary requirements.
Our ancestors consumed a diet that is the complete opposite of the averages persons diet of today.
Monounsaturated fat is renowned for its heart loving properties, helping to lower our cholesterol. Omega-3 fatty acids: this type of healthy fat is found mostly in fatty, cold-water fish like salmon, mackerel and herring. While good fats provide our body with endless health benefits, they can be overlooked because of the unhealthy reputation bad fats have given the overall food group as a whole.
Trans fats are associated with some terrifying health risks, such as heart disease, obesity, while also been linked to certain cancers. If you will pack water and unsweetened tea, you will have no need to drink sugary, belly-fattening drinks. You are more likely to journal your food when you plan. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal. Regular sugar has many calories and stevia is more sweeter and sugar and has zero calories! You’re cruising along during a marathon (or a long bike ride, triathlon, IronMan, whatever) and you hit (in a marathon) mile 20. Not to mention the role that healthy fats play in satiety (which apparently exists for normal people, but not really for me). It’s also full of selenium, which is an antioxident, and lots of B vitamins, which support your metabolism and mental health.
Metabolic Efficiency Training – In order for this to work, you first must teach your body to burn the fat instead of carbohydrates. It is rather macronutrient partitioning – or manipulating your macronutrients (carbohydrates, fats and proteins) – AND exercise adaptation – or manipulating your exercise with correct aerobic training – that allows us to reap the benefits of increased fat utilization. My coach’s coach, Al Lyman, actually did a podcast for PAP Team Members about fat burning, and I really enjoyed the rationale. Fasting - Becoming a better fat burner may actually involve some fasted workouts and recoveries. I Am Not a Nutritionist, Coach or Doctor - I have disclaimers in a couple of places on my blog, but I just have to go there. Sorry to end on a serious note, I’d rather keep the positivity flowing in my virtual world.


My amazing support system and team of coaches are helping me to chase my dream of becoming a competitive endurance athlete. I apologize for being late on delivery of my recent blogs but my brother’ passing kept me occupied.
They can be saturated meaning that all of the carbon atoms have their full complement of hydrogen atoms bonded to them or they can be unsaturated in the form of omega 6 polyunsaturated fatty acids (?6 PUFA). There are other oils that for one reason or another are good for you and there are others that are very bad. Short chain fatty acids come from the bacterial breakdown of fiber in the gut into FA like butyrate which is anti-inflammatory. EVOO is rich in hydroxytyrosol a powerful anti-inflammatory polyphenol found in olives and known to be cardioprotective.
Some nut oils are better than others: hazelnut is one of the best, walnut and almond oil are both high in polyunsaturated fats which are not healthy overall but are still good relatively speaking when compared to the bad fats on my list.
Walter Willett of Harvard University found that by evaluating the best studies to date, no correlation existed between saturated fat intake and risk of heart disease. After you finish this section you’ll start to appreciate the fact that had I followed my cardiologist’s advice and continued to eat these dangerous fats I’d be dead. Cooking your food in omega-6 vegetable oils produces a variety of very toxic chemicals, as well as forming trans-fats. Most vegetable oils are GM (genetically modified), including more than 90 percent of soy, corn and canola oils. Vegetable oils contribute to the overabundance of damaged omega-6 fats in your diet, throwing off your omega-6 to omega-3 ratio.
These are known to suppress immunity, especially cell mediated immunity, and they are frequently and easily oxidized without heating, which converts them into especially harmful oils.
One of the most disturbing features of omega 6 FA’s is that they also contribute to the generation of cancers, the spread of metastasis, and the increase in growth of tumors.
Omega 6 oils should be removed from your kitchen pantry and replaced with EVOO and other fats on the good list. In fact did you know the human body's most preferred energy source is not from protein, carbs or sugar, but in fact fat. Monounsaturated fats can be found in oils such as olive, sunflower, peanut and canola to list a few, they can also be found in most nuts and avocados. It can also be found in chia seeds, flax seeds, flax seed oil and walnuts to list a few examples. I wanted to take a minute to give you guys the skinny on some research that I’ve been doing lately.
If so, it would mean working out and recovering with a lower food intake so as to perpetuate fat burning, rather than carb burning.
The previous points and information are based on my own research and should by no means be taken as gospel. But, your health is serious business and I want all of you to make choices that are best for your lifestyle! I will be sending out new blogs probably every other week instead of every week because of new time constraints. The lists below come from a slide I use in seminars and teaching on proper diet and nutrition.
The first cold pressing EVOO is the olive oil to use since it is the only one with high levels of polyphenols.
This fat has been shown to dramatically decrease the risk for breast, colon and possibly prostate cancer.
Although many of the nut oils are high in ?6PUFA they contain other elements that help to reduce CVD risk.
The very worst are the TFA simply because they are completely unnatural and have very powerful inflammatory actions which I will discuss later.
Frying destroys the antioxidants in oil, actually oxidizing the oil, which causes even worse problems for your body than trans-fats.
They provide the starter molecules for the production of a key inflammatory fatty acid called arachidonic acid (pronounced arakidonic) or AA.
These “good” fats can also help regulate our nervous system, our heart rate, our bodies ability to clot blood and our blood vessel constriction, they also provide our body with energy and insulation, while also helping to give us a sense of fullness after consuming a meal, which can help reduce sugar cravings.
Eating every 3-4 hours maintains your energy and keeps your metabolism active throughout the day. Wouldn’t it be great if you had like, 60,000 more calories to go before you hit that wall?
Becoming a better fat burner will require eating PROPER SERVING SIZES of these fats, in place of certain carbs. Becoming a better fat burner is a huge life change that can likely be used to bump an amazing runner up to elite status.


It turns out that every cell in the body can make certain powerful hormones called eicosanoids from the FA’s we eat. It is not intended to be an exhaustive list but I did try to jot down the most common oils you’ll encounter.
The PREDIMED study found that eating a handful of nuts per day and the liberal use of EVOO dramatically reduced the risk for stroke among other things.
Heating these delicate oils will alter their molecular structure and render them less powerful as an anti-inflammatory substance. AA goes on to give you a variety of inflammatory prostaglandins which contribute to pain, decreased blood flow, and cellular aging. Saturated fats are found in most meat’s, however we can limit our exposure to these by choosing lean cuts of meats and trimming any excess fat. Anyway, just wanna share, research shows that a professional healthy weight loss exercise for your body type burns 3x more fat and is twice as enjoyable. Special tips for controlling female metabolism for that tight tummy and waistline you deserve. This might decrease the overall quantity of the food that you’re eating, and anyone who knows me knows that I appreciate foods that I can eat A LOT OF in one serving.
Because of their chemical structure, the cheap seed oils form inflammatory eicosanoids which I will define in the next section.
Listed are good and bad fats, ones that reduce inflammation and the pro-inflammatory fats respectively.
For health maintenance try a tablespoon per day, or cook with it since it is heat stable and reusable also because of its stability. Some have suggested that the high intake of EVOO in both Crete and Sicily may account for the longevity of these islanders.
A quick literature search confirms the multitudes of studies that put nuts in the very good for you category. Once a cooking oil becomes oxidized it takes on a new role as a pro-oxidant: a free radical maker. The whole omega 6 FA thing got started when researchers discovered that the omega 6’s reduced total and LDL cholesterol. The Cretans also eat greens with every meal choosing from among thousands found in the mountains and foothills.
On the rare occasion that I eat this kind of food, such as Christmas day, I’ll fry bacon, Canadian bacon, eggs and French toast using coconut oil. Use the expensive EVOO first cold press for all of your non-heat related activities like for salad dressing. It’s best to get your CLA from pastured animal products such as butter and full-fat cheeses. These are the oils that nutritionists and cardiologists have been telling you for decades to consume more of because they lower your LDL. It’s true they can lower cholesterol but they also generate oxLDL and AA among other decidedly unhealthy things. Use every day EVOO for cooking at lower heat levels, and use the saturated fats like coconut for high heat sauteing.
While your ?6PUFA oxidizes on your plate as you are eating, the Elites loudly proclaim they are good for your heart because of this LDL lowering effect.
It’s only a matter of time before the public learns the truth regarding the dangers of the omega 6 oils which include all of the fats listed in the last two categories above: canola, safflower, sunflower, corn, cotton, soy, grape seed and peanut oil to name most of them.
These medium chain FA once vilified as being artery clogging no longer have that stigmata except in the empty halls of nutritionist’s minds and in hospital menus still showing evidence of the ancient ways like viewing 30,000 year old cave paintings. On the other hand I experimented browning meatballs with coconut oil to be used in a tomato sauce, and it was let’s just say not indicated.
If you must eat polyunsaturated oil look for the high-oleic versions such as high oleic safflower oil. That’s what happens when you try to layer scientific findings on top of dead paradigms, like the Diet-Heart Hypothesis. Recently I have read about “pulling” or using this to rinse your mouth out to help treat gingivitis and general mouth care. These oils will lower your LDL cholesterol while they promote metastasis of cancers and atherosclerosis. I will go into greater detail on the mechanism of why the omega 6 FA’s are bad but for now let’s look at a few highlights as to why they should be avoided.
They generate high levels of free radicals and arachidonic acid (AA) which encourages inflammatory diseases to sprout up like dandelions in the spring.



Low fat recipes with chicken
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