As I mentioned yesterday, it is one of my goals for this month to get more fat in my diet. You would think that the amount of nut butter I eat would be enough. But it’s not. In fact, some days, I get around only 20g, which in my opinion is too low.
Part of this is because I buy a lot of low-calorie foods, which in turn are low-fat. Dairy and lean meats are good examples of this. Another reason is that I just gravitate towards foods that aren’t fatty. Lunch everyday for me is typically a tuna or turkey pita with a side of raw veggies or fruit. It’s what I usually crave, and the thought of a high-fat meals don’t really appeal to me.
Most importantly though, the number one reason why I don’t eat a lot of fat is because I have a digestive intolerance to it. Foods like avocadoes, olive oil and butter make my stomach literally churn. Guacamole will have me keeled over for hours in pain. The idea of an oil fondue is like pure torture to me.
As a result of this, my skin, fingernails and hair are in awful shape. My nails are brittle, grow slowly, and often chip and peel apart. My skin is actually cause for concern. It is not only dry and flaky, but my shins and forearms now have rashes and scabs from scratching it unconsciously. It’s gotten to the point where I’m embarrassed to wear shorts to the gym, and will probably have to see a dermatologist.
As we all know by now, fat is actually good for you. Studies are now showing that even the uproar over saturated fat may have been a bit premature. Trans fat is really the only thing I do not eat. Ever. There’s also monounsaturated and polyunsaturated, and the coveted omega 3’s, with the frowned upon omega 6’s. At this point, I don’t really care what monopolyomega fat it is, I just need any fat I can get!
When I started increasing my protein intake waybackwhen, I did it by making sure I got a protein in every single meal and snack. If I missed one, then I would make sure I made up for it the next time I ate. This frame of thinking got me from eating 70g of protein a day to 130g of protein a day, and now I don’t even have to think about it, it’s second nature. It’s this line of thinking that I’m going to apply to fats as well. With each meal and snack I’m going to ask myself “where is the fat in this meal?”
So, what will I be using as fats?
Oh, sorry, this is a food blog, right.
Better? :P I love salmon, why I don’t eat more of it, I don’t know.
In the same vein, I’ll also be eating more sardines.
This is the one that scares me the most as my tummy pains are often directly linked to olive oil. But like butter, I’m going to experiment with using just small amounts of olive oil, as well as sesame oil, canola oil, safflower oil, walnut oil, coconut oil, etc. Well, okay, maybe just one or two of those. Cooking oils are expensive!!
I can pretty much throw a tablespoon of flax in anything and not even know it’s there! Helloooo omega 3.
I’m a volume eater, so a small handful of nuts never sounds as good as a big bag of fresh veggies to me. But, while dense, nuts are also incredibly filling and an easy grab-and-go snack for work. I’d also like to include more nuts in my dishes, like adding some roasted pecans to my veggies, or topping salads with sliced almonds.
This is the most obvious, and my current main source of fat. It’s that big dollop of nut butter on my oatmeal that keeps me going all morning!
Yolks are your friend :) Also, Vitamin D is very important this time of year!
Did you know tofu is high in fat? It’s a new discovery for me – and a good one! Bonus: this is high in calcium too ;)
Not that low-fat crap. But the real, full-flavoured good stuff. I’m licking my lips at the thought of the above brie.
Another ingredient that I can add to things to enhance flavour. I’m already sticking them in all my salads!
Maybe. This is another food that is directly linked to digestive issues for me. But I can eat the small amounts in sushi, so maybe a slice here and there won’t hurt.
So how did I do with my fat intake today??
Well first I had to work up the appetite! :P
Hit up the gym for a treadmill and weight lifting sesh.
|Minutes||Speed – MPH||Incline|
|Romanian deadlift to row||50 lbs||8-12||3|
|Reverse lunge with forward reach||15 lbs ea||8-12||2|
|Dumbbell shoulder press||15 lbs ea||8-12||2|
|Wide-grip lat pulldown||55 lbs||8-12||3|
|Bulgarian split squat||15 lbs||8-12||2|
|YTWL||7.5 lbs ea||5 ea letter||2|
|Barbell 21’s||20 lbs||21||3|
|Cable Pushdown||30 lbs||8-12||3|
Another awesome weight workout! I kinda made this one up as I went along too. I gotta thank Janetha for the Barbell 21’s. It reminded me a lot of what we do in Body Pump. Curls kill my forearms and wrist though.
Then it was off to work where I enjoyed a fatty breakfast ;)
My fatty lunch featured a smoked salmon sandwich.
With laughing cow, mustard, capers, sprouts and romaine. Baby carrots and sugar snap peas for extra munchables on the side.
Dinner came in two courses, because I was starving! While I waited for the main course to bake, I threw together a garden salad with balsamic vinaigrette.
Those are pickles on top btw ;) Normally I come home starving and that’s when a lot of the major munching damage is done. But having a small salad while dinner cooks curbs that immediate hunger and gets some veggies in me :)
Oooh, and the main course was worth waiting for!
Mollie Katzen’s Spinach Ricotta Pie from the Moosewood Cookbook. Except I skipped the crust and de-vegetarianized it by adding ham.
After dinner I did something I haven’t in a while – I went to yoga! Specifically, Body Flow at my gym. The times they offer it aren’t always the best for my sometimes wacky work schedule. But it was well worth the trip tonight. This release has some good tunes, and the twisting song is full of my favourite mix of warriors :)
After yoga, I decided to continue the relaxation with Deb’s hot chocolate smoothie.
This time I added 1/4 tsp each guar and xanthan gum as well a 1 1/2 cups hot water, 1 scoop chocolate protein powder, 1 tbsp unsweetened cocoa powder, 1 tbsp splenda. The extra gums made it so much thicker! Check out this consistency!
It was amazing.
Total fat for the day: 67g! Heck yes!
Now that we have the appetizing food out of the way, I’m going to share some “before” pics of my awful, awful skin. If anyone out there can diagnose it for me, please feel free! I’m prone to stress-induced eczema, so I’m hoping this is related to it and can easily be fixed. Here’s the worst part, my legs:
And my hands:
You can see my lifting calluses under my fingers! I forgot to take a picture of my nails, but they’re really embarrassing too. Being a guitar and piano player, I’ve always kept them short and ignored.
Hopefully increasing my fat intake will help some of my skin issues among many other things. Fat is also quite satiating for me, so I’m interested to see how it affects my hunger levels!
Question of the Day: Will you be participating in Fatty February with Emily and I? What are some of your favourite ways to incorporate fat into your diet?