Posts Tagged ‘good fats’

Omega-3 Fatty Acids

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Whenever people think of fats they automatically assume they’re not good for them, but that’s not always the case. There are well known healthy fats and they are called unsaturated fats. Unsaturated fats are either monounsaturated and polyunsaturated and they help decrease disease risk. Omega-3 fatty acids are an example of the healthy fats. They are a crucial for your health and development, but your body does not produce it so the only way to get it is by consuming foods high in Omega 3s.They can be found in sardines, salmon, anchovies, and herring.

omega 3 imageIt can help reduce risk for cardiovascular disease, rheumatoid arthritis, asthma, and depression. Fish also contains proteins, selenium, and vitamin D that are beneficial for the body. It is important to get a good ratio of Omega-3 and Omega-6 which is another essential fatty acid. You should aim to eat a bit more of Omega-3s because it helps reduce inflammation and Omega-6s promote inflammation. It is recommended you get at least 2 servings of fish and 1 serving of oily (dark meat) fish.

Need to know if you are getting sufficient fatty acids?  Test your levels.

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Foods that Help Boost Satiety

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Maintaining a healthy weight is a struggle for many people because they let themselves get to the point to where they’re starving and just go on a junk food binge because it’s the only thing they feel will satisfy them. Starving yourself is never a good idea and can actually cause you to gain weight as opposed to losing weight. If you’re looking to maintain your weight or even lose weight it is vital that you eat foods that will keep you full. Satiety-boosting foods are rich in fiber, monounsaturated fats, and protein. Such foods take longer to digest thus making you feel full for a longer period of time. Eating satiety-boosting foods can prevent a junk food binge and will keep you feeling full for a while. Processed and sugary foods may make you feel full for a little bit, and then extremely hungry later which can cause overeating. The following are some examples of satiety-boosting foods:

  • Oatmeal: Contains β-glucan which is type of soluble fiber that promotes feeling full because the body takes longer to digest fiber. The soluble fiber creates a gel in your stomach which slows down digestion. Studies show that people who eat oatmeal for breakfast ate 31% less calories than those who ate processed cereal
  • Avocado: Is high in monounsaturated fat which not only increases satiety, but is also great for cardiovascular health. Eating one-half if  an avocado with a meal may reduce hunger by 40%
  • Almonds: Are high in fiber, protein, and monounsaturated fats, a triple threat. Eating almonds do not cause weight gain because they reduce the calorie intake on your next meal/snack. Eating 1 ½ ounces of almonds a day can decrease hunger
  • Greek Yogurt: Is high in casein protein that helps slow down digestion keeping you full longer. Eating a high protein greek yogurt snack in the afternoon promotes satiety and reduces calorie intake at dinner. You should opt for plain greek yogurt to avoid added sugars

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