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Healthy Eating: Recipes With Healthy Fats

recipes with healthy fats

In the previous blog, we saw how Healthy Fats Are Good For Us. We now know that a nutritious eating plan doesn’t mean cutting out all fat, just focusing on healthier varieties. Not sure how to get started? How about some easy & delicious recipes that would not only add “Healthy Fats” to your intake but also satisfy your taste buds?

Try these recipes with healthy fats!

1. Salad with Flaxseed Oil Dressing Recipe

Ingredients:

  • Chopped Romaine Lettuce – 3 cups
  • Mixed Green Vegetables – 2 cups
  • Flaxseed oil – ¼ cup
  • Juice of 1 lemon
  • Soy Sauce, Low Sodium, Wheat-free – 2 tablespoons
  • 100% Maple Syrup – 1 tablespoon
  • Ground black pepper – ¼ teaspoon
  • Sea salt – ¼ teaspoon

Directions:

  1. Chop greens and place in a large salad bowl.
  2. Drizzle Flaxseed oil directly on greens and rotate bowl to evenly coat the greens with the oil.
  3. Squeeze the juice of one lemon directly onto the greens.
  4. Add soy sauce and maple syrup into bowl.
  5. With clean hands, toss the salad to evenly distribute the Flaxseed oil dressing throughout the salad.
  6. Add sea salt and pepper to taste.
  7. Serve immediately in colorful salad bowls.

My Special Tip:  To fully enjoy, create a salad bar that includes some great toppings, including cherry tomatoes, grapes, sliced reduced-fat cheddar cheese, cucumbers and thinly chopped red, orange and yellow bell peppers.

2. Chocolate Banana Peanut Butter Smoothie Recipe

Ingredients:

  • Fat-free Chocolate Milk or Low-fat Chocolate Soy Milk – 1 cup
  • Ripe Banana – 1
  • Peanut Butter – 1 tablespoon
  • Ice Cubes – 4 to 6

Directions:

  1. Combine all the ingredients in a blender or a food processor.
  2. Blend until smooth.
  3. Serve Cold

3. Kale Salad with Fresh Strawberries and Toasted Almonds

Ingredients:

  • Kale Leaves – 1 large bunch (9 cups bite-sized pieces kale leaves)
  • Juice of 1 medium orange, divided
  • Extra-virgin olive oil, divided – ¼ cup plus 1 tablespoon
  • Pinch of salt
  • Orange Zest – 1 tablespoon
  • Honey – 2 teaspoons
  • Freshly ground black pepper
  • Sliced strawberries (or blueberries, blackberries or raspberries) – 1 cup
  • Dried currants or raisins – ¼ cup
  • Slivered almonds or pine nuts, toasted – ¼ cup

Directions:

  1. Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
  2.  Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl.
  3. Massage kale by scrunching small amounts with your clean hands, then releasing and repeating. With massaging, kale will soften, somewhat deepen in color and become more fragrant.
  4. Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside.
  5. Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently.
  6. Let salad ingredients marinate for 15 to 20 minutes before serving.

4. Avocado Chicken Salad with Kale

Ingredients:

  • Shredded Rotisserie Chicken – 1 cup
  • Half Avocado Chunked
  • Lemon Juice – 2 teaspoons
  • Chopped Dill (Shepu) – 1 teaspoon
  • Extra Virgin Olive Oil – 1 teaspoon
  • Kale, torn into bite-sized pieces – 1 cup

Directions:

  1. In a large bowl, massage the kale with olive oil. Let it sit for 5 minutes.
  2. In another bowl, toss together chicken, avocado, lemon juice and dill, breaking down the avocado slightly for a creamier texture.
  3. Top kale with chicken salad and serve.

That’s it! Do try these delicious recipes with healthy fats and let us know your thoughts in the comments below! For more healthy recipes, click here or speak to an expert by subscribing to GOQii’s Personalised Health Coaching service here.

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Healthy Fats vs. Unhealthy Fats: Weight Loss, Heart Health & More

healthy fats

“Fat” used to be a bad word in nutrition. Years ago, your doctor might have recommended that you limit or avoid fat in your diet. You will be surprised to know that all fats aren’t bad. In fact, some ‘healthy fats’ lower your cholesterol level and help keep you healthy.

What are Dietary Fats?

Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones too. Your body definitely needs fat.

Healthy Fats vs Unhealthy Fats

Since fats are an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

1. Monounsaturated fats and polyunsaturated fats are known as the “good fats” or “healthy fats” because they are good for your heart, your cholesterol, and your overall health. Adding more of these healthy fats to your diet may help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Sources: Olives, Avocado, Nuts, Peanut butter, flaxseed, walnut, soymilk, tofu.

2. Unhealthy or “Bad” fat are the Trans Fats. Small amounts of naturally occurring Trans Fats can be found in meat and dairy products but it is artificial Trans Fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.

Sources: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “Trans Fat-Free”.

3. Saturated fats, while not as harmful as Trans Fats, can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.

Sources: Red meat, butter, ice cream, chicken skin.

Tips to Add More Healthy Fats to Your Diet

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

  1. Say NO to Trans Fats from your diet. Check food labels for Trans Fats. Limiting commercially-baked goods and fast food can go a long way.
  2. Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions.
  3. Prefer Omega-3 Fats: Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
  4. Cook With Olive Oil: Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
  5. Eat More Avocados: Try them in sandwiches or salads. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
  6. Go Nuts: You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.
  7. Snack on Olives: Olives are high in healthy monounsaturated fats and make for a low-calorie snack.
  8. Dress Your Own Salad: Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

Want to know some Healthy Fat based recipes? Stay tuned for the next part of the article!

We hope this article helps you make more informed decisions on eating healthy fats. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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Why You Should Avoid Eating A Heavy Dinner

Avoid eating a heavy dinner “I am not losing any weight in spite of following a healthy routine,” said one of my Players. “What did you eat for dinner yesterday?”  I asked. He replied saying, “2 Rotis, 1 bowl of Rice, Dal, Subzi, 1 bowl of salad (as you have told) and 2 small gulab jamun,” I was quick in pointing out that the answer to his weight loss issue was his heavy dinner.

Why Should You Avoid A Heavy Dinner?

Our body works on a simple principle of demand and supply. Whenever we are more active, we need more energy. Hence, we need to eat more – which means having a heavy breakfast, a good lunch and mid meal snacks, help you stay active.

Whereas, when we aren’t quite active, we require less energy. From the time we begin our day, till night, our activity levels lower gradually (unless you work in night shifts). We really don’t require much energy when we’re going to relax post dinner and ultimately sleep. Which means, we do not need to eat as much because we won’t be burning that food for energy. If you consume more food than your body needs at night, it’s a simple recipe for weight gain!

Having a lighter dinner aids digestion and helps you better utilise the nutrients. It is advisable to have a 2 hour gap before hitting the sack. This is one way to avoid that unnecessary fat and weight gain! In order to do this, you need a plan. If you’re not in a habit of having frequent meals, and you avoid an evening snack, you’ll tend to eat more at dinner. Also, understand the psychological effect when you haven’t eaten anything post lunch, barring that cup of tea! You’ll end up feasting because your brain is telling you that you are hungry.

Some Benefits Of Eating A Light Dinner 

  1. Aids in digestion and induces good sleep
  2. You will be able to get up fresh the next morning
  3. Helps in faster gut clearing
  4. Helps reducing fat & weight
  5. Reduces risk of lifestyle diseases like Type II Diabetes, Hypertension, High cholesterol, etc.
  6. Helps in reducing PCOD & Hypothyroidism
  7. Improves metabolism

The ideal time for dinner is near sunset 6.30- 7 pm. If you can’t manage it, then simply split your dinner between 2-3 small meals. Have an evening meal between 5-7 pm.  Ideally, at the time you feel hungry post Lunch. Eat Roti,Rice, Bhakri, or whole wheat bread etc. which is carbohydrate based for the first meal. Keep the lighter part for the next one i.e. 8-10 pm. Try to keep dinner low in carbs and more in proteins & fibers as this will prevent excess calories, give you proteins for muscle building throughout the night, and enough fiber will help in gut clearing.

You can try –

Proteins: Eggs, Chicken, Paneer, Dal, Sprouts, Usal, Curd, Yogurt, Soya, or Tofu mixed with
Fiber: Soups, salads, stir fried veggies, raita, or raw veggies, etc.

It can be as simple as curd rice, Khichdi- Kadhi, etc. But, watch the carbohydrate quantity. Avoid having fruits at this time as they contain fructose which is a simple sugar. If you feel hungry again at night, drink a glass of milk with turmeric powder or a bowl of soup/salads or a few nuts.

We hope this article helps you! For more tips on healthy living and making lifestyle changes, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

Disclaimer: This article was written keeping people who are trying to lose weight and fat in mind. This may not be appropriate for growing children, teenagers, underweight people, and/or people with medical conditions. Before making any changes to your diet, consult your doctor, nutritionist or dietitian. 

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How Does Omega 3 Help Muscle Building and Recovery

Omega 3

As we all know Omega 3 fatty acids are essential fats required by our body & we must get it from diet because our body cannot produce them on its own. There are 3 most important types of fatty acids which are:

  1. Alpha Linolenic Acid (ALA)
  2. Docosahexaenoic Acid (DHA)
  3. Eicosapentaenoic Acid (EPA)

Among this ALA is mostly found in plant oil like Flaxseeds oil, Soya bean and canola oils. While DHA & EPA are found in Animal food, mostly in fish and other sea foods. Our body can convert a small amount of ALA into DHA & EPA but it’s still not the optimum amount requirement by the body.

We all connect Omega 3’s with heart & brain health but we neglect the fact that it is essential for athletes and for people to lead an active lifestyle. Yes, from protecting our heart and brain, it plays a vital role in blood vessels, lungs, immune system, endocrine system and easing recovery after a workout.

As we know, protein is the main nutrient for athletes or sports persons, regardless of the workout whether it is weight lifting, cycling, running, swimming or muscle building. But do we know that Omega 3 fatty acids are equally involved in muscle protein synthesis? It is the process our body goes through to convert the protein we take, into fuel which is required by the muscles to grow, repair and stay strong after a workout. Having a good level of these fatty acids in your muscles during exercise seems to help muscle growth and recovery.

Food Sources for Omega 3

We can get adequate amount of Omega 3 fatty acids by eating variety of foods such as

  • Fish & other sea foods: Especially cold water fish such as Salmon, Tuna, Mackerel, Herring and Sardines
  • Plant oils: Flaxseeds oil, soya bean oil & canola oil
  • Nuts & seeds: Chia seeds, walnuts & flaxseeds
  • Some fortified foods also contain Omega 3’s. These include yogurt, milk, soy beverages, eggs and juices.

Why Do We Need Omega 3 Fatty Acids Before a Workout? 

  • It Improves endurance
  • Helps one perform better
  • Builds muscle
  • Helps increase lean body mass and decrease fat mass
  • Improves recovery time by reducing Inflammation

It’s common to feel sore post a workout. In fact, some people start to feel sore and stiff 2 days after a heavy workout. This is referred to as Delayed Onset Muscles Soreness (DOMS). It can affect workout motivation and performance and is caused by inflammation in muscle cells. Omega 3 helps inhibit the onset of DOMS and additionally helps in temporary muscle strength loss as well, improving workout performance.

Omega 3s increase muscles building response to amino acid (protein) & insulin too – both of which are normally released by the body during exercise. It means the more Omega 3 we have, the better the chances are in maintaining muscles and rebuilding them.

With increase in age, we can see progressive loss of muscle mass. It becomes more difficult to maintain and build muscles. The main cause can be a decreased response to both resistance training and protein intake. The Anti inflammatory properties of Omega 3 plays a role here by enhancing muscle sensitivity to protein and resistance training that will allow for greater gains in muscle size and strength with increasing age.

Omega 3 fatty acids can also help in decreasing the need for oxygen during exercise, which means that the body will work more efficiently and require less energy for the workout. This will directly help in improving recovery time.

Omega 3 fatty acids also play a great role for the person whose goal is to lose weight. Omega 3 fatty acids can help you burn fat by using it as energy. Here, the thumb rule is the more omega 3s you have, the better your body will function as it burns more fat for energy as you exercise.

Requirement

Requirement of Omega 3 fatty acids changes from person to person. Athletes and people who live an active lifestyle tend to have higher omega 3 needs than the average person. The required range varies from 1g to 8g per day of EPA & DHA. It is also advised to take it before an exercise session for better results.

We hope this article helps you! Do leave your thoughts and queries in the comments below! For more on fitness and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.  

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