Nut oil, if overheated, can become bitter. Each nut and seed has different properties so a little research will help you determine which is best for you.
Depending upon the nut or seed they also have anti-inflammatory properties, support brain health, are high in antioxidants and support bone health. Nut oils contain saturated as well as unsaturated fats. Nut and Seed Oils: Nut oils are a good source of omega-3 fatty acids and vitamin E which supports cardiovascular health. It’s mono-saturated fatty acids and anti inflammatory properties may also be helpful in preventing high blood pressure, diabetes, cognitive decline and dementia. Olive Oil: This oil has been on the good list for quite awhile. However it has been found that it may actually help weight loss, provide protection for your heart as well as protect your body against type 2 diabetes and some cancers. In the past it was pushed aside due to its high saturated fat content. Virgin Coconut Oil: This is a really popular fat/oil right now. Here is a brief breakdown of the some of the more friendly fats for cooking: It means that in moderation and as part of a balanced diet they are perfectly fine to use. Of course this doesn’t mean you can have as much as you want. However many fats and oils can actually be good for you.
Fats have received a bad rep in the diet world. In her book FIXATE Autumn Calabrese does cook with butter in some recipes. Eating healthy and moving often while being smart is important to me.On the 21 Day Fix Plan you are allowed 2 or more teaspoons of oil, nut, or seed butters a day depending upon your calorie bracket. I want to be around for a long time for my family. Experimenting with how heart rate training will benefit my running output… and recovery. I love science and I am excited to use my body and physical fitness passion as a science experiment. Saturday will be a long easy run attempting to stay within the zone prescribed. Wednesday will be around 8 miles with 6-8 strides afterwards. I am sticking to running 3-4 times a week and strength training the other days. I have a goal of staying within my MAF heart rate zone of 140-150. My Run days on the fitness plan are general. If you are interested, you can check out last week’s 21 Day Fix meal plan for more yummy meal and snack combinations. Needless to say, my tummy was not happy with me afterwards… I could have and should have stopped at 1 slice… but hungry throws caution to the wind. By the time dinner rolled around I was hangry, starving, and ready to shove LOADS of yummy pizza in my mouth. Business and poor planning totally was my excuse. I must EAT and make sure the food I eat is healthy… in order for me to be the best ME possible.Īnd by Friday I totally and completely fell off the healthy eating bandwagon. When I didn’t eat enough I became hangry and frustrated easily. I will be honest, by the end of the week my stubbornness shown through and I found myself not following my meal plan accordingly. I started off the week great, following the plan and making smart choices. I took a photo log of my food for each day last week.
21 day fix meal plan free#
Feel free to pin it to refer to at a later date if you are wanting to get an idea of different meals and combinations for your own 21 Day Fix program. My 21 Day Fix meal plan for week 2 of the program is below.
More on this in a few days as I will draft up a complete post on my game plan. I will be using my heart rate monitor much more lately as I experiment with heart rate training, the MAF method. I found myself sore the next day which surprised me… in a good way! I plan to add in running to the fitness program. The fitness program is customizable to all fitness levels and abilities. The only kicker with this is you need to make sure you have a plan for the day/week… otherwise it is really easy to fail. I was never hungry and felt satiated the whole day. I must say that I am pleasantly pleased with the program and nutrition program.
Last week was my first week of the 21 Day Fix fitness and meal plan.