We’ve been talking about macronutrients, carbs, protein, and last but not least — today is all about the macro which is fat. And I say it’s not least because both carbs and protein each have 4 calories for per gram, and fats contain 9 calories per gram. And that’s not a bad thing. It can really work to your advantage once you learn about how macros work.

So here we go with some FAT CHAT. Let’s cover some basics, shall we?

Some of the major ways that our bodies use fat from our diets:
• For energy! And as today’s title says, it’s the most energy-dense macro. That doesn’t mean it’s got caffeine in it. What that means is that calories are units of energy, and 1 gram of fat has how many calories? Nine. So that why it’s the most energy-dense.
• Fat also helps to balance hormones.
• Fat forms our cell membranes all throughout the body so it keeps our cells protected
• Fat forms our brains and nervous system. The brain is around 60% fat. Fat intake is crucial for development at any stage of life, but it becomes especially crucial in your 50s-60s and beyond for healthy brain function to continue.
• Fat is also critical for helping to effectively transport certain fat-soluble vitamins in the body, like A, D, E and K. That basically means that those vitamins are transported and put to work better if taken with a little bit of fat.
• And one last major role of fat is that it gives us two fatty acids that our bodies cannot make on their own. Those are Omega 6 and Omega 3.

Also discussed in this episode:
• Healthy fats vs. unhealthy fats
• 4 categories of healthy fats
• Sources of healthy fats
• Hydrogenated oils/fats
• Why fats keep you satiated
• Why we need to vary our food sources
• The importance of Omega 3s
• The role of Omega 6
• Why Omega 3s and 6s need to balance
• Free portion guide for you to download

4 types of healthy fats

Egg Muffins:

Adjust the amount to fit your needs. I don’t normally measure because sometimes I use a mix of egg whites (purely for convenience). How much you make will depend on how much planning ahead you’re doing.

• Pre-heat oven to 375 degrees
• Crack eggs and whisk them in a bowl
• Add black pepper or other seasonings as desired, whisk into eggs
• Spray muffin tins or liners with natural coconut or butter spray
• Pour mixture into muffin tin, filling approx. half way
• Add veggies or cheese if desired
• Place in oven for 15-25 minutes or until they are cooked
• Allow them to cool. Use a cooling rack if you have one
• Eat or store in refrigerator

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The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.

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