Good vs Bad Fats
My guess is that you already know what the good fats are: olive oil, avocado oil, avocado, fish oil, flaxseed oil and salmon to name a few. My job as a personal trainer is often to coach you and guide you to limit the bad fats while increasing the healthy ones. Because we want to take in good fats, be accountable and stay away from those cheeseburgers and pizza.
Moderation
Don’t pour half the bottle of olive oil into the saute pan when you are preparing your food. Too many times people “over do” the good fats. I prefer that you use nonstick spray and cover the lid when preparing most things. I have a client who I train who makes fun of a friend of his who pours olive oil on everything: including pizza! That’s just extra fat that you don’t need. If you are having avocado, let’s eat only half of one with 4 ounces of white fish for lunch and have the other half later. Remember that every gram of fat yields 9 calories as opposed to 4 calories per gram of carbs or protein. Moderation.
Stay Cool
Recent studies suggest that one of the most popular “good” fats, olive oil, has its best effect when cool or at room temperature. I suggest using a tablespoon per salad when you are eating. Fixing a tasty vinaigrette or salad dressing is easy. Add some balsamic vinegar or lemon, let it sit in a crushed or diced clove of garlic for five minutes and add a drop (literally a drop) of sesame oil. If you still need flavor add a half of a teaspoon of mustard. Be creative!
Natural Flavors
We don’t need butter or oils on everything. Brussel sprouts have flavor without bacon! Red and green peppers have moisture, a crunch and lots of flavor! So, consider and reconsider how much oil you are using in your diet. Salmon and avocado are excellent sources of good fat. Salads are not healthy if they have 4 ounces of olive oil. Order salad dressings on the side if you don’t prepare your own. If you believe you still need more flavor, consider adding cilantro, rosemary, ginger or basil: all super flavorful herbs which can kick start your taste buds.
At Fit & Psyched, we utilize several forms of exercise to help our clients obtain results. If you are considering hiring a personal trainer in the West Palm Beach area, please contact us @ 561-223-1112 Ext.1, or fill out the contact form on our website. No contracts or gym members here, we are strictly a family owned and operated personal training facility. While you’re filling out your consultation form, please take a look at some of our transformation pics and testimonials from past and present clients who are accomplishing their health and fitness goals. And remember: your health and well-being is not something you can put off or “start” tomorrow. Looking and feeling better is a lifestyle that starts today.
Please follow us on Facebook and see the incredible results which our great clients are getting with a little focus, some good coaching, and lots of motivation.
Fit & Psyched: It’s 100% mental, 100% diet and 100% proper training! In other words, let’s give ourselves our own best effort!
