Tuesday, February 9, 2010

Habit-A-Week Challenge: Yummy Fat!

It's that day of the week again! Time to add a great new healthy habit to our lives for the Habit-a-Week Challenge! This week is a favorite of mine and one most folks enjoy because it about adding something yummy to our diets rather than taking it away. This week, we will eat more fat! Healthy fat, that is (which may be MORE actual fat than you are currently eating or may just be a similar amount but just subbing good fats for bad ones). For the details of this challenge, click here, read the post, and then come back and finish reading this one.

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Okay. Some of this is easy peasy. Instead of buying a bottle of corn oil or "vegetable oil" next time you are shopping, buy canola oil or a mildly flavored olive oil. You can sub them in pretty much any recipe. (Canola oil is lower in saturated fat and higher in monounsaturated fat and omega-3's than corn oil). The only oils I have in the house are canola and olive, and I try to use olive oil most of the time because it is the healthiest oil. Here is a great visual chart explaining the types of fats in various oils.

If you have never tried flax, this would be a great week to try it! I used to dislike flax because my experience with it was those tiny little whole flax seeds in certain cereals. But then I started buying Bob's Red Mill Golden Flaxseed Meal and I absolutely LOVE it! I add a tablespoon to my oatmeal or any kind of cereal or yogurt for a big nutritional boost and lots of healthy omega-3's. It can also be added to baked goods. It comes in a bag (see picture in link) and is usually in the health food section of the grocery store.

This week, try some walnuts in your oatmeal or yogurt. Or have a few as a snack with a couple of dark chocolate chips. Buy some heart-healthy natural almond butter to use instead of Jif. Have salmon for dinner one night. Buy an avocado and put some slices on a sandwich instead of cheese. Or just put some avocado cubes on your salad; I love avocado on a lean taco salad! Avocados are so good for you! You can mash it and use it as a substitute for mayonnaise.

What healthy fats will YOU eat this week? Share your favorites!

17 comments:

BEE said...

i love flax
gotta eat the flax at least once a week its great

tshunter said...

I think I'm going to try the flax... I've never even considered buying it... I love avocado but I've never bought it... I'll do that too soon.

Andra said...

Bob's organic flax meal is amazing! I add it to my homemade bread and muffins. I save empty oatmeal containers and transfer the flax meal in them when I open the bag. I store it in the fridge to keep the nutrition optimal.

Jenn said...

I sneak flaxseed meal into all my baked goods now - you can't taste it, and it's so good for you!
Just a word on flax, though - it goes bad really fast, so make sure you refrigerate your flax products, and check the date on them frequently. I made muffins one time with flax, and they came out very bitter because the flax had gone rancid.

Julie said...

Thanks for the fat post. I just posted a question about that last night and you seem to answer it all in this post. I linked up to your info for my readers.

Thanks
Julie
http://50poundsbyjune6.blogspot.com/

Cristy said...

I think I will try flax in my cream of wheat this week. Thanks for this challenge. I look forward to it.

Weighting Around said...

I stick to extra virgin olive oil but on your recommendation, I'll try flax seed oil. Thanks!

seth said...

good info.

Seren_Sighs said...

There are tons of new studies out about the importance of fats.

For instance, even though Coconut Oil is the highest in saturated fat it's actually healthy for you because it's a plant based saturated fat and it has medium chain triglicerides. It's supposed to boost metabolism. However you have to get organic unrefinied coconut oil, which can be expensive.

I don't use olive oil in cooking because cooking olive oil higher than 350 degrees breaks down the oil and destroy the antioxidants. So you're not supposed to fry with it on the stove.

I use a peanut oil or coconut oil for stove tops because they can handle high heat.

Flax also isn't supposed to be heated either because it's so delicate. But I love using the oil in salad dressings.

Shrinking Leah said...

I forgot about Avocados.Yum. I like this challenge.

I try to sneak ground flax seed into all of my childrens foods and they've never noticed.

♥ Kenz ♥ said...

My favorite healthy fats are from nuts like walnuts and almonds. I also use Canola and Olive oil instead of alternatives, and I think they're great.

Tricia said...

nuts and avacados are my fav. healthy fats

beerab said...

I pretty much only use olive oil in my cooking. I also love avocado- such a yummy good fat and it's full of fiber! GO FIGURE!

M said...

Have you ever tried grape seed oil? It's kind of pricey, but there's research that says that it's lowest in the bad cholesterol. It comes in many flavors too... butter infused, etc.

screwdestiny said...

I really need to try flax. I've heard so many good things about it.

Miss Marvelous said...

Flax is great, though I cringe when I see how much it can cost at the health food store. I feed it to my horse, because it's so great for her skin and coat, and every now and again grab a cup from her supply (approx. $20 for a 50lb bag, same grade as what you buy in the grocery store) to sprinkle in my oatmeal or add to other food.

Note for those using ground flax seed - when exposed to oxygen, it loses some its good qualities unless you consume it immediately or buy the stabilized kind (which is a little pricey.) Even if you ingest the whole seeds though, your body will still absorb the nutrients, so there's not much need to grind.

(Um, at least that's how it works with horses, assuming the same for humans) :)

spunkysuzi said...

I usually get my fats from olive oil, ground flax seed, avocado and almonds! Pretty much the same as you :)