How to Conquer Your Cravings

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How to Conquer Your Cravings

Eating a delicious treat every now and then isn’t going to have a huge impact on health, but when temptation leads to unhealthy foods becoming a regular part of your diet, it’s time to figure out how to conquer your cravings.

Many food cravings serve a psychological purpose, with specific foods attached to a strong emotional response. Others can indicate a lack of a specific nutrient, or are a result of plain old hunger or boredom. Craving (and consuming) non-food items, like soil, may be a sign of iron deficiency and should be assessed by physician. For most people though, cravings are more likely to take the shape of sweet or salty snacks that provide quick energy, but offer little in the way of healthy nutrients.

As such, managing blood sugar levels and insulin already within the normal range is one way to minimize cravings. By supporting the body in keeping blood sugar and energy levels stable, this helps stave off feelings of intense hunger that can cause us to make poor dietary choices. The best way to help keep blood sugar stable is to reduce intake of simple carbohydrates, and to ensure a good intake of fiber, protein and healthy fats. These help slow down the release of energy from food, preventing the rollercoaster of blood sugar and insulin peaks and troughs that can trigger food cravings.

Chromium and Blood Sugar Regulation

Chromium is a trace mineral that is vital for blood glucose regulation as it forms part of a molecule called glucose tolerance factor (GTF) that helps support healthy insulin levels already within the normal range so the body can use fuel more efficiently. Ensuring a good dietary intake of chromium may help regulate appetite, support healthy blood sugar regulation and insulin demand, and encourage lean body mass.

Dietary Fibre and Weight Management

Fibre helps slow down the release of energy from food, supporting stable blood sugar levels already within the normal range. The natural polysaccharide (fibre) complex PGX supports appetite management by promoting a feeling of fullness, thereby reducing cravings. PGX may even exert a ‘second-meal’ effect, meaning that consuming PGX at dinnertime can actually help lower the glycemic index of breakfast the next morning (Brand-Miller et al., 2010).

PGX Satisfast protein bars are ideal for people who find themselves succumbing to cravings as they offer a low-glycemic treat that can actually help curb between-meal snacking. These bars contain 15 grams of plant-based protein in each bar, alongside 1.5 grams of PGX, making them a great option for anyone looking to achieve or maintain a healthy body weight. They also contain antioxidants such as vitamin C, alongside calcium, iron, healthy fats and potassium, an essential mineral for water balance and proper signalling between cells.

Serotonin and Appetite Control

Another natural supplement, 5-hydroxytryptophan (5-HTP), has also been seen to help with appetite regulation. 5-HTP is a natural precursor to the brain chemical serotonin, a neurotransmitter essential for mood balance, sleep, and appetite control. Derived from the seeds of Griffonia simplicifolia, 5-HTP provides a natural way to boost serotonin levels.

Low levels of serotonin have been implicated in poor appetite control, with insufficient serotonin thought to decrease the feeling of satiety or fullness after eating. In one study, people taking a 5-HTP supplement had improved appetite control. By restoring healthy levels of serotonin 5-HTP may help increase the feeling of fullness after eating and help you conquer your cravings!

Other top tips for keeping cravings in check include:

  • Getting enough sleep
  • Meditating
  • Eating mindfully
  • Staying hydrated
  • Removing temptation
  • Preparing for tricky situations
  • Having healthy snacks on hand

One highly effective strategy for conquering cravings is to wait ten minutes after a craving strikes before giving in to temptation. In most cases the craving will pass, especially if you successfully distract yourself by going for a run, reading a book, chatting with friends and family, or playing with the dog.

If you have a sure-fire way to conquer cravings, let us know in the comments below!

References
Brand-Miller, J.C., et al. (2010). Effects of PGX®, a novel functional fibre, on acute and delayed postprandial glycaemia. Eur J Clin Nutr, 64:1488-1493.

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®

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The Pro’s of Fibre

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The Pro’s of Fibre

Fibre doesn’t sound especially appetizing, but it sure is good for you – and your weight loss goals. Dietary fibre has many wonderful health benefits. Sugar, on the other hand, is as tasty as they come. And while you need carbohydrates (glucose is the main fuel for your cells, after all), your diet should definitely favour fibre over sugar. US FDA recommends 25 g of fibre for women and men based on a 2,000 calorie per day diet a day. Here’s why:

Healthy Plumbing

Fibre is best known for keeping you regular and making sure everything is moving smoothly! It does this by adding bulk to your stool and absorbing water (staying hydrated is also key to staying regular).

Healthy Blood Sugar Levels

Fibre helps you maintain healthy glucose levels already within the normal range by slowing the absorption of sugars into your bloodstream. It’s also a clue that too much sugar, too quickly, isn’t good for you! Balanced blood sugar means a more balanced you, with steady energy levels.

Healthy Microbiome

One of the lesser-known things fibre does for you– especially the soluble kind – is feed the good bacteria in your gut. Even microbes need to eat, after all. While we don’t have the enzymes to digest fibre, our friendly gut bacteria do, and they make good use of it! As a very pleasant side effect of this process, bacteria make certain vital nutrients for us. The types of fibre that feed our good bacteria are known as prebiotics.

Healthy Weight Loss

A nice effect of consuming fibre – again, the soluble kind – is that it absorbs water and expands in the digestive tract. This helps you feel fuller longer, and can help reduce food cravings. Fibre supplements such as PGX are a great way to ensure you’re getting the fibre you need as part of a healthy weight loss program.

How to Increase Your Fibre Intake

Don’t worry – increasing your fibre intake doesn’t mean bran muffins, bran flakes, or even bran anything. Adding fresh fruits, vegetables, and whole grains to your plate will help you get the fibre you need.

Try these delicious ways to up your fibre intake:

Black Beans: Take taco night to the next level with the addition of these fibre and protein-packed legumes! Black beans offer 15 g of fibre per cup.

Avocado: The rich creaminess of an avocado belies the whopping 6.7 g of fibre that is found in just one half of this fruit. Plus, they’re packed with plenty of protein and healthy unsaturated fats.

Raspberries: 1 cup of nature’s candy offers up 8 g of fibre. Not a tough sell, right?

Almonds: Nuts might not seem like a natural source of fibre, but a quarter cup of almonds has 4 g of the good stuff.

Chia Seeds: Chia seeds are packed with protein, healthy fats, and – you guessed it – fibre! With 6 g in just 1 tbsp, chia seeds contain both soluble and insoluble fibre. Soak them in your favorite nut milk for a delicious snack.

Apples: Each of these lunchbox classics has about 4 g of fibre. Add apples to smoothies, oatmeal, or eat them raw – just be sure to include the skin!

Oats: Speaking of oatmeal, a cup of the stuff offers about 4 g of fibre. Top with some of the other items on this list – raspberries and almonds come to mind – for a tasty breakfast.

Potatoes: We often think of potatoes as a refined carbohydrate with not a lot of nutritional value, but would you guess that a medium potato has just about 4.5 g of fibre?

Onions: Surprised? A medium sized onion offers about 2 g of fibre. The soluble fibre in onions is called inulin, and its an especially beneficial prebiotic that will have your microbiome singing a happy tune.

PGX: PGX is a unique blend of super fibre complex made up of highly viscous polysaccharides. When taken with meals, PGX expands in the stomach to create a feeling of fullness by absorbing water and filling the stomach while slowing digestion. This keeps blood sugar from rising too high after meals, thereby curbing the body’s hunger cravings throughout the day.

Enjoy your new high fibre diet – and the health benefits that come with it! Check out our recipe page for yummy ways to add PGX and other fibre to your meals!

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Tips for Beginning Runners

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Tips for Beginning Runners

You’re a runner – you just don’t know it yet!

Soon you’ll be enjoying the endorphins, leaner muscles mass, stronger lungs, and the physical power that result from regular runs. Follow these tips to get started:

Start Small

Building endurance takes time. No matter what your ultimate goal is, begin by running a few kilometers per session and gradually increase your distance every second week.

Run / Walk

Add walk breaks into your run to help save energy and minimize muscle fatigue. As your fitness improves, schedule your walk breaks less frequently. For example:

Week 1: run 1 minute / walk 1 minute (repeat 15X)
Week 5: run 5 minutes / walk 1 minute (repeat 5X)
Week 10: run 10 minutes / walk 1 minute (repeat 3X)

Shoes

An excellent pair of shoes can make all the difference in how you enjoy your run and avoid injury. Staff at your local running store can help you find the right fit and support for your feet.

Prioritize Nutrition

Running burns a lot of calories, but that’s no excuse for overindulging or loading up on refined carbs. Your diet fuels your run and recovery, so eat wholesome, nutrient dense foods to stay strong and energized. Help stave-off cravings and boost your protein intake by adding *PGX® Satisfast™ Whey Protein Drink Mix to your regular snack menu.

Set Goals

Goals provide focus and a way to measure your progress. Set long and short term goals that are realistic. If your long-term end goal is to run this year’s 5 Km Terry Fox Run, make it your short term goal to complete three to four 30 minute runs per week.

Run With a Group

When your motivation dips, a running group can help keep you going.  Not only will you be accountable for showing up, but you’ll have other runners to chat with to help distract you from your efforts and offer encouragement and support.

Believe in Yourself

Running takes physical and mental strength. Believe that you will reach your goals and you will.

Are you running the Terry Fox Run this September 20th? If so, let us know how you do.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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7 Summer Outdoor Activities

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7 Summer Outdoor Activities

As we careen towards fall, we really make an effort to savour every precious moment of the summer sun. And that’s pretty hard to do from inside a gym!

The good news is, there are plenty of ways to meet your fitness goals that don’t involve a Stairmaster – and plenty of warm afternoons left in the season. Here are our top 7 summer activities that beat the gym:

1. Swimming

Be it a lake, a river, outdoor pool, or the ocean, taking a dip is one of the best options for summer exercise. Not only is this full body workout great cardio, it can be very therapeutic, especially compared to high impact activities such as running. It’s also a great way to cool off – just remember to reapply sunscreen after toweling off! As a bonus, you can take this activity inside once the weather gets chilly.

2. Beach Volleyball

This activity is so much fun, you won’t even notice you’re exercising. Plus, once you’re done serving and spiking, you can jump in whichever body of water is nearest to cool off.

3. Hiking

Hit the trails while enjoying a little fresh air. Walking is fantastic exercise, and you can opt for short, simple walks around a local park or lake, or more challenging peaks with the corresponding rewards: stunning views. With plenty of water and a few healthy snacks, you’ll have toned legs and a clear head in no time.

4. Canoeing or Kayaking

Hiking has your lower body covered, but if your arms and back are feeling left out, a boat is your new best friend. Rent a canoe or kayak and get out on the open water with a friend and go exploring! This activity can be peaceful or powerful, depending on your approach.

5. Cycling

Whether you hit the trails or the city bike paths, cycling will help you pedal off the pounds while toning your legs. There’s nothing quite like feeling the wind in your face on a hot day. Cycling can be practical too – it’s a great way to get to the lake!

6. Gardening

It’s still not too late to plant your fall greens! Planting, weeding, and harvesting alike are all great ways to stay active and keep your core strong. Plus, you get the reward of freshly harvested veggies come fall!

7. Frisbee

We don’t all live near a lake, but your neighbourhood park can offer unlimited enjoyment – and fitness – with a Frisbee and a group of friends.
How do you keep fit in the summer months? We’d love to hear your favourite outdoor activities!

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Healthy Eating Hacks

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Healthy Eating Hacks

If you think eating a healthy diet means eating meals that you don’t like, think again! Fresh, nutrient dense food packs much more flavor than nutrient poor or overly processed options, hands-down. With a little creativity, you can boost the nutritional value of all your favorite recipes – and still enjoy eating them.

Get started with these healthy eating hacks:

Add Colour

Adding naturally colorful foods to your meals will make them more appealing and flavorful. For a colourful flavour punch try the following: raw beet cubes into your salad, fresh strawberry slices on your oatmeal, chopped red bell pepper in your scrambled eggs!

Dessert-ify Your Day

Nothing appeals to your tastebuds quite like a sweet treat – ans they don’t even need to be calorie laden, sugar-filled treats to entice either! Curb mid-day hunger with quinoa cocoa balls, wake up to breakfast cookies, or treat yourself to a Rich Chocolate PGX® Satisfast™ Whey Protein drink anytime.

Sneak in Veggies

If your mom can sneak veggies into your meals, so can you. Substitute steamed cauliflower for one third of the cheese in baked mac & cheese, spread a layer of mashed yam under the tomato sauce on your pizza, or add half a cup of frozen cooked squash to your banana smoothie.

Healthy Ingredient Swap

Swap the mayo in your sandwich for a spread of homemade hummus, swap out French fries for baked sweet potato spears, or swap the sour cream in your homemade onion dip for plain Greek yogurt.

How do you make your healthy meals taste delicious? Let us know in the comments section below.

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The Benefits of Biking

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The Benefits of Biking

I’d like to preface this post with the admission that I do not consider myself a hardcore cyclist by any means. Although I rarely get out and about on my bike these days, I have cycled from Montreal to Vancouver, BC. As such, I know that one of the major benefits of biking is getting to see a country in a way that simply isn’t possible when driving.

Biking for Your Mind

Cycling is a great way to learn to go slow and appreciate the little things, especially in a big country like Canada or the US. Days spent cycling across the prairies lend themselves to mindful reflection. The big skies foster big thoughts, helping to push away the daily grind of answering emails, taking calls, making to-do lists and feeling overwhelmed by the minutiae of life.

Cycle-touring also offers a crash course in prioritizing, valuing, and jettisoning material possessions. When your thighs are burning as you ascend a mountain on your bike, it’s a good time to really consider whether it was necessary to hold onto that sweater, book, or metal paperweight in the shape of a cat. Being able to pack light, leave unnecessary baggage behind and make do with what you find on the road is good practice for life in general.

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Biking for Your Body

In addition to the psychological benefits, cycling is fantastic all-round exercise. You can go at your own pace, meaning that it is easy to gradually increase your fitness level by choosing a short route that avoids steep hills initially, and working up to conquering the mountains (if you so wish). It is also low impact, so it’s ideal for runners who want to maintain their cardiovascular fitness without constantly jolting their joints.

The health benefits of biking include:

  • Improving overall muscle tone and strength
  • Increasing stamina (helping with other fitness and leisure activities)
  • Enhancing cardiovascular fitness and heart health
  • Supporting mental health by decreasing stress
  • Aiding weight management (burns about 300 calories an hour)
  • Enhancing joint flexibility and coordination

Biking for Your Environment

Not only does cycling help to keep cars off the road, thereby reducing air pollution, it also leads to healthier, happier employees. Many companies actually offer incentives, both financial and otherwise, for people who regularly cycle to work. Some companies will even give employees a rebate for a new bike as part of their commitment to health and the environment. So, be sure to ask your colleagues about any such initiatives, or help your company set up a program so that everyone can experience the benefits of cycling!

Biking for Your Enjoyment!

Cycling is an enjoyable way to incorporate exercise into your daily routine; you’re more likely to exercise when it’s fun! Getting the whole family to cycle to school and work together is also a wonderful way to keep kids active and healthy. Just be sure everyone is wearing a helmet and reflective gear

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Summer Family Fitness: 5 Ideas

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Summer Family Fitness: 5 Ideas

We all know that ingraining healthy habits in kids is important for their health as adults, but what can you do to keep the whole family active in summer? If your kids are more inclined to spend their summer break inside playing video games or chatting with friends online, it’s time for emergency measures.

Here are five ways to stay fit with the whole family this summer:

1. Stay Playful!

How many cartwheels can you do in a row? Who’s up for some tug of war? Is your sidewalk crying out for a hopscotch race? Who’s the best at hide and seek? Can you finish a pillow-case race?

Staying active doesn’t always have to include well known, heart-pumping activities like swimming, hiking or sports. Create little games or challenges throughout the day for bursts of healthy fun, and your whole family – mom and dad included – will be getting lots of fun-loving exercise.

2. Indulge Their Whims!

Kids are fickle creatures, so if you want to encourage them to be healthy, indulge their whims. This might mean taking a spontaneous trip to the lake to swim, to the beach to play volleyball, or to the local courts to play tennis as soon as you get home from work, and why not? A couple of minutes into it, and you’ll be enjoying spending time with your kids, while feeling good about getting exercise.

3. Learn Together

What have you always wanted to learn? Tap dancing, karate, kayaking? Summer is the perfect opportunity to engage your kids in something new, as they’re likely to be looking for ways to avoid boredom. So seize the opportunity and sign up for a fun, new activity with your kids!

4. Bike! Bike! Bike!

Teaching kids to cycle, biking with kids in tow, or going for a family bike ride, are all great ways to stay active in summer. Getting out and about on two wheels will also help give your kids a sense of independence and freedom!

5. Make Yard Work Fun

No, seriously. Chores may not sound very fun, but it’s all in how you frame it. Ask your kid if they’d like to build a new pond in the back yard, or set up a picnic bench. What about planting a new row of their favourite vegetable, or building a basketball net, treehouse, or obstacle course? Yard work can be a lot of fun with kids!

The beauty of exercising with kids is their ability to turn everyday things into playful, bonding activities. Their constant state of wonder, and their willingness to try new things, allow them to find the fun in just about anything.

Have you found any ingenious ways to shake up your routine and stay fit with the kids in summer? Let us know in the comments below!

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What to do With all That Fresh Fruit!

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What to do With all That Fresh Fruit!

Melons, plums, blueberries, peaches, strawberries, nectarines, grapes – it’s easy to get carried away in the summer when so many local fruits are fresh and perfectly ripe. While most fruits taste best when eaten at their peak, they do have a tendency to spoil quickly in the warm summer air, leaving you to wonder – what can I do with all this fresh fruit?!

Here are 4 tips for enjoying your fresh fruit for as long as possible:

1. Handle With Care

Every bruise, scratch, or bruise in your fruit will make it more susceptible to spoilage and off taste. Handle your fruit carefully, and avoid the temptation to check its ripeness by squeezing it!

2. Store in a Cool Location

Storing fruit in the low-humidity section of your refrigerator will slow the ripening process and deter the growth of yeasts and molds that accelerate spoilage. Keep your fruit covered or in its packaging to help maintain freshness and prevent damage.

3.Wash it Right Before Eating

Fruit should always be washed to remove unwanted chemicals, dirt, and insects – but wait to give it a good rinse until you’re ready to actually eat it. Washing fruit too early can increase the rate of mold growth, and decrease its shelf life.

4. Freeze Into Smoothie Packs

As hard as you try, fruit can only last so long. But don’t fret – whatever you can’t eat now can be washed, cut, and frozen into single serving smoothie packs. Speed up your prep and boost the flavor and nutritional value of your *PGX® smoothies all year round!

Blueberry Mint Smoothie

Ingredients

Procedure

Measure liquid, mint leaves, and blueberries and pour into a blender. Add 2 scoops of Double Chocolate SlimStyles® Meal Replacement Drink Mix, then secure the lid and blend until ingredients are well mixed.

What’s your favourite fruit to eat this summer? Let us know how you keep it fresh in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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Summer Sippers: 4 Healthy Beverages

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Summer Sippers: 4 Healthy Beverages

Chilled, fruity beverages are a pleasing way to cool down on a hot day. These 4 healthy and hydrating options will help you beat the heat this summer:

1. Iced Green Tea

This classic summer thirst buster will give you a gentle energy boost and a burst of antioxidants.

Directions: Brew 1L (4 cups) of strong green tea, strain, and allow to cool. Transfer to a glass jug, add about six slices of lemon, and store in the refrigerator for up to two days. For optional sweetness add 1-2 tablespoons of honey or agave syrup. Serve over ice.

2. Frozen Fruit Infused Water

Infusing your water with frozen fruit is a healthy and delicious way to stay hydrated and feel like you’re having a summer treat.

Directions: Cut your favorite fruits into large sections and freeze them. Immediately before serving, add at least ½ cup of the fruit each to 2 cups of water. Add ice and enjoy.

Four great combinations to try:

  1. watermelon, raspberry, and blueberry
  2. banana and  pineapple
  3. strawberry, peach, and kiwi
  4. orange and mango

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3. Sparkling Peach Smoothie With PGX®

To help you stay full and energized throughout your busy summer, include French Vanilla SlimStyles Meal Replacement Drink Mix in your summer beverage menu. It contains 4 g of PGX* per serving to help curb cravings and promote healthy blood sugar levels already within the normal range.†

Directions: Measure 250 mL sparkling water and 250 mL regular water into a blender. Add 1 pitted peach and 2 scoops of French Vanilla SlimStyles Meal Replacement Drink Mix. Secure lid and blend until mixed well.

4. Lime Shandy

When your summer social calls for an alcoholic cocktail, but you want to keep it light and hydrating, make a shandy.

Directions: Combine the juice from 3 freshly juiced limes with 500 mL  (2 cups) of sparkling water. Stir in 1 tablespoon of honey or agave syrup until dissolved. Combine with your favorite pale lager in a 1:1 ratio. Add ice, a slice of lime, and enjoy. For a virgin shandy use non-alcoholic beer.

What’s your favorite way to stay hydrated in the summer heat? Let us know in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to  diagnose, treat, cure or prevent any disease.

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Healthy Fats and Weight Loss

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Healthy Fats and Weight Loss

Once upon a time, if you wanted to lose weight, you would cut out fatty foods. For decades, we indulged in low-fat yogurt, low-fat cookies, low-fat everything, thinking we’d solved our weight problems. The only trouble? We didn’t lose weight.

The Skinny on Healthy Fats

On the surface, avoiding fat makes sense – what else would make you fat, besides fat? But now that we’ve dug a little deeper into nutrition science, we see the error of our ways. It’s not fat itself that causes us to gain weight; it’s an excess of the wrong kinds of fat (and sugar – but that’s another article). Healthy fats, including monounsaturated fats (or MUFAs), and omega fatty acids, are a vital part of maintaining optimal health and weight. You should aim to get 25-30% of your daily calories from fats – but be sure to opt for the good-for-you fats as much as possible!

6 Healthy Fat-Filled Foods to Support Weight Loss

The following 6 foods contain wholesome fats that can promote a healthy metabolism and, as part of a weight loss program, help you reach your desired weight:

1. Avocados

Ladies who lunch once avoided this rich, creamy fruit in salads, thinking the extra calories would mean extra pounds on the scale. However, the MUFAs found in avocado are a key component in the Mediterranean diet, known for its positive impact on cardiovascular health. Plus, avocados are full of protein, fiber, and an abundance of vitamins, minerals, and antioxidants! Also, they go great with pretty much any meal!

2. Olive Oil

Another source of MUFAs, olive oil is heart healthy and delicious. Most of the fats you eat should be unsaturated, and MUFAs are widely available. Research suggests that MUFAs can even help fight belly fat.

Rather than buying packaged salad dressings, create your own creamy dressings with olive oil, avocado, lemon juice, and a touch of salt.

3. Salmon

This cold water fish is widely cited as the best dietary source of omega-3 fatty acids, likely because it’s more appetizing to the average eater than herring, mackerel, and sardines, also sources of omega-3s. Omega-3s are polyunsaturated fatty acids (PUFAs) that promote cardiovascular health and cognitive function. They’re vital to optimal health, and unfortunately, the typical western diet is sadly lacking in them – so make salmon a main course a few times a week!

4. Nuts

Another group of foods vilified by the fat-free movement, nuts are nutritional powerhouses that yes, contain fat, but healthy fat – MUFAs and PUFAs alike. Try walnuts for your fix of omega-6 fatty acids, another type of PUFA that helps promote the body’s natural healthy inflammatory processes. If you’re worried about consuming too many omega-6 fatty acids, make sure you’re complementing with omega-3s from salmon or a supplement. Omega-6s are indeed healthy – when they come from whole food rather than processed sources.

5. Butter

Surprised to see a saturated fat on this list? Saturated fat isn’t all bad – the key is moderation. You’ll be much better off with grass-fed organic butter than hydrogenated margarine, which offers plenty of trans fats, the worst fats out there when it comes to your health. As well, butter is much more stable than vegetable oils when heated, so it’s ideal for anything sautéed or roasted.

6. Seeds

Flax, chia, and hemp seeds provide Vegetarians with a source of omega-3s, which is rare. Just be sure to prep them properly – flaxseeds need to be ground to access the omegas, and chia seeds need to be soaked for a few minutes.

Now that you’ve got the skinny on fat, how will you be switching up your diet to make sure you get more of the fats you need – MUFAs and PUFAs – and less of the ones you don’t?

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