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source: choices.com.au
In my twenties I was very much into low-fat, fat-free, light products. I believed that “fat would make me fat”. So instead of eating wholesome healthy fat containing foods, I constantly picked on nutritional empty, processed sugary food. 

I did not know about the sugar content in low fat yoghurt and did I know anything about the effects of eating too much sugar. I actually didn't read anything else than the fat and calorie values on the nutrition labels. 

There I was, a sugar and chemical-filled, undernourished, nervous PE student. I tried to keep up with an 'altered to zero' body image, daily training sessions and moving from one energy slump to the next sugar high. Cravings, nightly desires of eating (full)filling foods were consistent. My eating habits were definitely not. 

If you still struggle to accept fat as your friend, my next few posts might help you to drop your fat-fear and understand that fats are essential for your mental and physical health (and even promote weight loss if that is a concern of yours). 

Many vitamins, such as A, D, E and K are fat-soluble, which means that they can only be absorbed by the body in the presence of fat. 

Consumed in moderate amounts, a regular inclusion of healthy fats in your diet will benefit you greatly, by increasing your energy levels, balancing your hormonal, emotional and mental health and strengthening your focus and stress resilience. All these are precursors for your life elevating thoughts, activities and nutritional choices.
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source: zenfitness.com
Superfat #1: Nuts   

Nuts are loaded with nutrients, healthy fats and protein. Studies have shown that eating nuts helps curb appetite due to increasing serotonin levels. 

Nuts provide you with heart-healthy Omega-3 fatty acids (a healthy form of fatty acids), plant sterols (that can help lower cholesterol), L-arginine (which may improve the health of artery walls, making them more flexible and less prone to blood clots), with Vitamin E and fibre (fibre is thought to play a crucial role in preventing diabetes and promoting heart health). 

Some of the healthiest choices are brazil nuts, almonds and walnuts. Nuts provide an excellent source of monounsaturated fat, the good fat that is needed for heart health.

Practice 
M&M's just don't count! Keep in mind, you cancel out the heart-healhty benefits of nuts if they are covered with sugar, chocolate or salt. 

Evolve 
Use nuts in salads, home made nut butters, as a trail mix or alone. (Remember that a handful a day is sufficient.)

Contribute: 
How about you? How is your relationship to fat. How do you (plan to) include some healthy fats into your diet? Do you have some favourite nuts? Go nuts and share with me your recipes and stories and if you liked this article, please pass it on to your family and friends. So they too can learn, practice and evolve...
Up next: Superfat #2 Avocado 


Sources:
  • http://www.ncbi.nlm.nih.gov/pubmed/17125534
  • http://www.mayoclinic.com/health/nuts/HB00085/NSECTIONGROUP=2
 


04/12/2013 3:49pm

Looking forward to your free “Sugar FreeLyfestyle“ seminar at the college on May 15

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Alexa Nehter
04/12/2013 4:53pm

Me too Sharon! This workshop will cover super foods as well. xx

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