Simplicity Saturday – Our Top Sources of Fat

Fat has had a bad rep for the past few decades. The old school of thought is that a high fat diet would lead to heart disease and high cholesterol. It is now becoming clear that fat is not the enemy, and many healthy sources of fat actually prove to be an aid when it comes to weight loss. Increasing your consumption of healthy fats helps to support the nervous system, and leads to glowing skin, shiny hair and strong nails.

Healthy sources of fat include avocados, wild fish (Salmon, Mackerel, Anchovies, Sardines and Herring contain the highest amounts of Omega 3 fat) coconut oil, hemp oil, pumpkin seed oil, olive oil, Ghee, raw nuts and seeds.

This week we are putting the highlight on two of the most popular…

Olive Oil – Olives and olive oil are rich in antioxidant compounds called polyphenols, which are known to have anti-inflammatory, anti-cancer and anti-coagulant benefits. Olive oil also provides a rich source of plant sterols to curb inflammation, aid hormonal balance and control cholesterol. Though the various ways olive oil benefits weight loss is possibly the most exciting. Olive oil, in particular, has been shown to improve our sensitivity to insulin.

In a study published in the July 2007 issue of Diabetes Care, 11 subjects with insulin resistance and increased abdominal fat used three different diets for 28 days. Each diet had equal calories but different compositions – one was a high-saturated-fat diet, the second was high in carbohydrates and the third was rich in monounsaturated fats. At the end of the 28-day period, researchers measured the effects of each diet on body fat distribution, insulin resistance and adiponectin (a hormone released by our fat cells and known to improve insulin sensitivity, reduce inflammation and offer us protection against obesity and metabolic syndrome) levels. Can you guess the results?

Of the three diets, the diet rich in olive oil showed the best outcome, preventing not only belly fat accumulation but also the insulin resistance and drop in adiponectin typically seen in people who eat a high-carbohydrate diet.

Coconut Oil – this baby is a plant based saturated fat, and for a long time had a bad reputation because of its saturated nature. Dr. Mark Hyman talks about the importance and clinical backing of saturated fat in his new book, Eat Fat, Get Thin. Here he summarizes his findings in a recent article for EcoWatch “Saturated fat is not your enemy. A review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease. As with all fats, quality becomes key here. The fats in a fast-food bacon feedlot cheeseburger will have an entirely different effect than saturated fat in coconut oil. Let’s stop classifying it all as the same.“

Coconut oil is a medium chain triglyceride (or MCT). MCT’s are:

• Easier to digest because they are a smaller chain of fatty-acids
• Smaller on a cellular level, and are more readily absorbed by your cells
• MCT’s are sent directly to your liver, where they become a direct source of energy, instead of becoming stored as fat cells

Cheers to some healthy fat!

Join me at The Toronto Yoga Show April 2nd & 3rd

I am teaching 2 classes at the #‎TorontoYogaShow this year, and I am pumped! What are my classes all about?

Saturday, April 2nd at 8:00 am to 10:00 am ~ The Metabolic Firestarter – If you truly want to kickstart your internal firestarter, listen up! You need to consider building and toning your muscles! Why? Because muscle burns about three times more calories than fat. The key is to fuel your body in a way that restores your vital systems and to add a combination of targeted strength training into your yoga practice. Not only will you be challenging your larger muscle groups such as your chest, back, shoulder and legs but also your smaller stabilizing, accessory muscles. Be prepared to sweat your way through this eye-opening workshop and practice.

Sunday, April 3 at 9:00 am to 11:00 am – Fusion Fire – (All Levels) Blending the best postures of both Yoga and Pilates infused with elements of strength and nutrition into a practice that will wake you up from head to toe. Learn proper sequencing and receive a 1-hour Fusion Fire Flow practice to take back to your classes and students and watch your class numbers sky-rocket.

Come down and pay me a visit, along with a great line up of yoga classes, vendors and good vibes. Learn more: https://www.theyogaconference.com/toronto/

Disclaimer: The information contained is intended to be used for general health care information purposes only, and should not be considered complete or used in place of a visit, call, consultation or advice from a physician and/or healthcare provider. Individuals are encouraged to contact their own private physician or healthcare provider regarding continuation or changes in their symptoms.