My name is Larry and I'm like most of you out there in search of a better way to manage my health through a change in lifestyle and better foods that will enhance and enrich my life.
I was born in a time when fast foods were being introduced and most families where looking for the convenience, price and ease of feeding the family on a budget. Little did my parents know they were establishing a routine for me that would take me on a journey over the next 20 years. My objective in this journey was to change a way of thinking, eating and taking care of myself.
All I want for myself and others is to reveal a better way to better health. The purpose of my blog is to introduce my readers to some simple fundamentals behind healthy food choices that will most certainly bring about a change in your body.
I hope we can both share ideas, recipes and the spirit of change to a healthier us.
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MUFA The New Mantra
What are MUFAs? Pronounced (MOO-fah)
MUFAs are Monounsaturated Fatty Acids. In biochemistry, we learned that Mono-Unsaturated Fatty acids have ONE single double bond in the fatty acid change where as the PolyUnsaturated fatty acids have more than one double bond (hence mono and poly). MonoUnsaturated fats are plant based fats, see below for foods high in MUFAs.
What are the Health Benefits of MUFAs?
Studies show that a foods rich in MUFAs help reduce LDL (Low-Density Lipoprotein) cholesterol, the kind that clogs up arteries, and possibly help boost HDL (High-Density Lipoprotein) cholesterol, the kind that sweeps cholesterol out of the arteries and clears it from the body. They can also lower the risk of heart disease and improve insulin.
How much fat per day should I eat?
Fat should not take up more than 20- 35% of your daily caloric intake. So lets say you consume 2000 calories a day,
- 0.20 x 2000 = 400 fat calories
- 0.35 x 2000 = 700 fat calories
How many grams is that?
We know that 1g fat = 9 calories therefore;
- 400 cal/9 cal per g = ~ 44.5 g
- 700 cal/9 cal per g = ~ 77.8 g
This means that out the 2000 calories that you eat per day, 400 – 700 calories or 44.5 – 77.8 g should come from healthy fats.
What are some foods that are MUFA rich?
Oils
Pick your MUFA: Canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil, hemp oil
Use them like this: Stir-fry with sesame, peanut, or canola oil; pan-fry in walnut or olive oil; cook with safflower, soybean, or sunflower oil; use flaxseed oil and hemp oil
Nuts and Seeds
Almonds, Brazil nuts, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, sunflower seeds, walnuts. This also includes nut butter; almond butter, cashew butter, peanut butter
Use them like this: Eat nuts as a snack or sprinkle on a salad, oatmeal. Spread nut butters on toast, add them in your oatmeal or top it on your sweet potato.
Avocado
Pick your MUFA: Florida avocado, Hass avocado
Use them like this: Slice and serve with a salad or any entrée; mash with lime juice, salt and pepper and serve with chips; chop and fold into store-bought salsa
Olives
Black olives, black olive tapenade, green olives, green olive tapenade
Use them like this: Serve olives as a snack; sprinkle sliced olives on pizzas, salads, or pastas; spread tapenade on crackers or sandwiches
Dark Chocolate
Pick your MUFA: Dark or semisweet chocolate chips, shavings, or chunks
Use them like this: Any way you crave!