Healthy Fats for Fitness

Healthy Fats for Fitness Hey everyone. Coming up on Made Fit TV we’re going to talk about healthy fats and how they're good for your weight loss and weight management program. Plus, we’re going to talk about symmetry of your muscle and how you workout maybe affecting that. Alright, Made Fit TV starts right now. Hi. Welcome to Made Fit TV. I'm your host Jennifer DiDonato and this is episode number 122. Made Fit TV is everyone’s source for health and fitness information and entertainment, so fit bodies don't just happen but they are made. So, welcome to the show. In this episode, we’re talking about healthy fats for your fitness. There was this huge low fat, fat-free, diet craze going on. It’s been like that for years if those of you who haven’t notice. And the thing is that with the fats, we tend to think that that’s the culprit. But what we’re not thinking about is the fact that there are some healthy fats that will probably missing out on. It's actually hindering our weight loss or our weight management progress and hindering our health as well. So let's talk about first why fats are made to look like such a negative thing. Well, one gram of fat is quite calorie dense. One gram of fat is 9 calories per gram of fat versus one gram of carbohydrates as four calories along with one gram of protein. So you can see one gram of fat is nearly or almost double what one gram of carbs and protein is. So, that right there shows that fats are little higher in calories. But it’s not always calories and calories out. What you want to focus on is making sure that you're daily nutrition intake consist of about 0% of your calories should be designated for healthy fats, okay? Now if you're not really sure about the number, you can go to Madefittv.com. I have a link right under this video in a text that only in madefittv.com so you got to go there and find it out. I found a really cool place online that I think will help you. It’s pretty broad, but I think it gives you a great idea of how many calories you need per day of fats. But if you need specific information be sure to contact your doctor and a license nutritionist or a registered dietician because that way you’ll only know for sure what's great for you. Okay, so what the difference with all these fats, okay? So we’re going to talk about monounsaturated fats and polyunsaturated fats. And those are basically in a nutshell just healthy fats that are great for your heart health, cardiovascular efficiency and also your immunity. And they also help in actually controlling your fat loss efforts. So what are some good foods that you can incorporate in your daily nutrition to help with that? Well, first of all, great examples monounsaturated fats are nuts or butter. So we have almond butter right here. You want to make sure it's natural. I'm sorry. This is peanut butter, my bad. This is almond butter. So almond butter and peanut butter, these are great sources but especially almond butter is a big source as well. We have almonds right here and also avocados are great a source as well. But just make sure that you're only eating about maybe two ounces a day. And of course, olive oil is also great too. It’s maybe 120 calories per serving about 12 to 14 grams of fats, so it’s a good amount for a meal. So those are great way for you to get your monounsaturated fats. Polyunsaturated fats are also come from nuts, so you can do walnuts. You can do cashews and even macadamia nuts but also flaxseed oil and flaxseed as well. I like to ground this up in my oatmeal sometimes, just sprinkle it out. There you can get a ground. You can get it whole. You can even get the oil. So it’s a great option too and it taste good. It gives that nutty flavor even if you want to make some granola bars out of that. Next type, you want to make sure you're getting good omega-3 fatty acids from food, so you can get a lot of that from fish like salmon, the fatty fishes like that. You can get that from. And also, you can just take a fish oil supplement or salmon oil or something like that along those lines. What I like to do, you can see kind of compensation on here, I like to keep this in the freezer. I had red ones that if you keep your fish oil in the freezer and you take it, you won't be burping it up. I know you guys know what I'm talking about. Either do that or take it at night because in that way, you're not going to feel like you smell or reek of fish because I know it’s really disgusting. But also flaxseed seed as well is a great source of omega-3s Now another source of fats that are really great for you with a little controversial is coconut oil. Coconut oil is really high unsaturated fat. But the reason why it’s good for you, study showed it’s actually great for fat loss, metabolizing fat. It's high in saturated fats but it’s a high quality of saturated fats, so it increases your metabolism. It’s great for immune system and it’s also great for digesting fat as well. So look into that. The reason why it gets a ad rep is because a lot of times, it's used in like ― let's say for instance, you know when you go to movies with popcorn that kind of thing. But it’s lower in cause as a tropical oil but it can also cook fine at a higher temperature versus olive oil or your vegetable oils. So in moderation but maybe incorporated. And if you want to get directly the good stuff, the good thing obviously is the medium chain fatty acids that are in the coconut oil but you can actually get it directly from MCT oil. You can actually get it the oil. It’s kind of a watery consistency if you can see it and it’s good to kind of incorporate the shape maybe one tablespoon a day. Just try it out, see if you like it. But to each - try it out for everyone is different. And of course, we have first some omega-3s, a good tip for you guys is to make sure that you get free range chicken eggs that are organic, natural and enriched with omega-3 fatty acids because then you can get away with having one or two whole eggs per day depending on your diet though. Check with your doctor. But all of these are right here are awesome sources of healthy fats that you're probably missing out on if you're reading all those crap magazines. So make sure that you're incorporating healthy fats into your nutrition. It will boost your mood. Make you feel better because it’s holding over for longer. All right, if you have any questions just email me and also comment at the bottom of this video. Now onto our Made Fit TV viewer email of the week. This week email of the week comes from Maze from Saudi Arabia. I'm sorry if I'm pronouncing your name wrong, but here's the email. After a few months of lifting weights, I've been noticing a slight difference in muscle size between my arms; the left seems a bit bigger than the right. Is that natural? Is there a certain cause for it? I trained both of my arms equally, what type of solution would you suggest? Well, that is a great email because I've actually getting a lot of emails regarding the symmetry of muscles and I just kind of say you guys stop staring in the mirror. Okay, I know it's ― you're basking and all the efforts that you're doing with lifting weights in your training regimen. But sometimes there are certain symmetrical issues that we can't really do much about unless we actually take the time to diagnose it and actually treat it because certain muscle symmetries are based on making sure that you're training properly that you're lifting the same amount of weight at each side to balance out and making sure you're stretching. Making sure you're taking recovery days, maybe even go to the chiropractor, maybe even corporate some foam rolling, - release which in my episode number 5 of Made Fit TV. So you want to make sure you're getting your stretches daily and making sure that you're not only just contracting the muscles and training them. But you’re also allowing them to recover and you are lengthening them and allowing them to relax. So then they can rebuild and re-growth. But also, you have to take in the consideration that you're only training those muscles and isolating them maybe an hour a day if you're lucky. But there's also, all the other hours of the day that you're actually moving around, so we have to consider the lifestyle that you're leading if you get in the car and you put more weight on your right arm or if you're getting on a bed and putting more weight on your left arm. You may notice that maybe one tricep will be more dominant than the other because you're doing daily repetitive movements that are just functional daily things. You don’t even think about. So consider that and make sure that you're not stressing about it as long as you’re training your body, doing all the correct things that I said. Some of those ― symmetrical muscle things are going to happen but it's okay just as long as you are making sure you're doing all you can to allow proper muscle function and proper muscle development. So I hope that that helps you. And if any of you guys have an issue, go ahead and email me at jenny@madefittv.com or even comment at the bottom of this video of Made Fit TV. So thank you so much. If you guys want your email read, you can email me or you can even contact me at the ask jenny link right at the top of the home page. I typically tend to choose the ones that are emailed directly to me. So if you're watching my YouTube, and other videos make sure that you email me directly because I may not get to them on YouTube. So thank you so much for joining me guys. Get to the healthy fats at least one ounce per meal. It’s a great way to start and I guarantee you that you're going to feel a lot better and will probably start seeing some results. Alright, good luck. I’ll see you next week.