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Adding to the Family

Kristin Reiswig August 7, 2018

King has arrived!  We are so excited to be welcoming King, our foreign exchange student, into our home. He is 16 and from Thialand.  He will be living with us for the entire school year.  We look forward to welcoming him into the family and learning as much as we are teaching him. 

Tagged: Family, Foreign Exchange Student, King

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Dietary Fats

Kristin Reiswig July 16, 2018

So scary Fat fat fat. Fat fat fat. Now you say it. FAT! Sounds scary, doesn't it? Fat has gotten some bad PR over the years, from doctors to diet programs. But I'm here to tell you there's no reason to be scared. Today, I want to define and debunk myths about fats, as well as provide a list of healthy fat foods. Defining fat Dietary fat just means the fat that you eat in your food.  Fat is macronutrient and a major source of energy in your diet. It is the best source of energy because it provides nine calories per gram. This is more than twice the number provided by carbohydrates and  protein. Dietary fat is not to be confused with body fat that is stored in your body. It is important to include fat in your diet,  but the right kinds! As I mentioned earlier Fats give you energy and they also help your body absorb vitamins. There are four types of fats:

  • Saturated fats

  • Trans fats. 

  • Monounsaturated Fats

  • PolySaturated Fats

No fat or low fat diets are not the right avenue to take. You should not eliminate all fat from your diet. Often time when you attempt to remove fat from your diet, you end up eating much ore processed food that claim to be “Low-fat or Fat-Free” that are just as bad for you and filled with unhealthy fillers. Fat is essential to your health because it promotes good health and several important body functions.  Certain vitamins can not be dissolved and used by the body without fat. Let’s do some fat breakdown Saturated fats have been given a bad rap over the years that simply isn’t warranted.  This misinformation has contributed to the entire world becoming fatter and sicker. Do your research and you will see that studies show that saturated fat isn't as evil as it has been made out to be. Saturated fats are found in things like beef, lamb, pork, poultry, lard, cheese, butter, and whole milk. They are also found in oils like palm oil, palm kernel oil and coconut oil. Trans fats, come in two different forms; natural and artificial. The artificial trans fats are bad fats. You want to stay away from these! They are artificially created by adding hydrogen to liquid vegetable oils to make them more solid. These types of fats can raise your bad cholesterol. Think processed food, margarine, fast food and fryers when you think Trans fats. Monounsaturated fats are another one of the good guys. They help provide nutrients to your body, reduce bad cholesterol levels, contribute vitamin E and antioxidants and they also develop and maintain cells in your body. You can find monounsaturated fats in things like olive oil, peanut oil, sesame oil, safflower oil, canola oil, avocados, peanut butter, nuts and seeds. Polyunsaturated fats like the monounsaturated fats are healthy for your body. Along with the same things monounsaturated fats do, polyunsaturated fats also provide your body with fats it can not produce itself, like omega-6 and omega-3. You can find Polyunsaturated fats in soybean oil, corn oil, sunflower oil, nuts (walnuts), sunflower seeds, tofu and soybeans.  High health fat foods Avocados.Contain 77% of calories that come from fat. They are also a great source of potassium and fiber. Cheese. It is a great source of vitamins, minerals, quality proteins and healthy fats. Dark chocolate. It is full of fat, nutrients and antioxidants.  Eggs. Eggs are considered one of the most nutrient dense foods on earth. Fatty fish. Loaded with nutrients, and omega-3 fatty acids. Nuts. Full of healthy fats, protein, vitamin E and magnesium. Chia seeds. These seeds are high in healthy fats, like omega-3 fatty acid and also have  lan abundance of  fiber and minerals. Extra virgin Olive oil. Can help improving cardiovascular health. Coconuts oil. Contain healthy fats like MCT oils which can reduce your appetite and increase fat burning. ( Link to MCT blog post)  Full-Fat Yogurt.  It is loaded with healthy, probiotic bacteria, that can be beneficial to your health.  Hopefully, I have helped you think about fat differently today. Just remember that fats don't have to be scary -- there are often good for you! Please feel free to contact me if you have any questions.

Tagged: Healthy Fats, MCT, MCT Oil, Fat, Saturated, Saturated Fats, Trans Fat, Monounsaturated Fat, keto, Keto Lifestyle, Keto Help, LCHF, Ketogenic, Ketosis

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