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Day 84: Week 13 Begins with a Focus on Healthy Fats

A vibrant still life composition that exemplifies holistic health through the display of healthy fats. The image features a rustic wooden table artfully arranged with various items promoting good health. It includes bottles of olive oil, coconut oil, flax seed oil, hemp seed oil, canola oil, and omega-3 oils from fish or algae. Additionally, there are whole olives, a halved avocado beside a bowl of guacamole, and an assortment of nuts including almonds, Brazil nuts, cashews, pecans, pistachios, and walnuts. Small bowls contain almond and cashew nut butters, and scattered seeds like chia, ground flax, pumpkin, sunflower, and hemp seeds further enrich the scene, highlighting the importance of healthy fats in a holistic health regimen.

Embracing a New Habit: Healthy Fats

This week marks the introduction of a new habit in our nutrition program—incorporating healthy fats into our diet. Today's lesson highlighted a variety of sources for these beneficial fats, including various oils (like olive, coconut, and flaxseed), nuts, seeds, and avocados. As someone with a nut allergy, I was relieved to see plenty of options that cater to my dietary restrictions, such as seeds and avocado oil, which allow me to participate fully in this week's focus.

Measuring Health Fats

Just like the previous habits where we use our hands, again Precision Nutrition recommends doing that only this time with our thumbs as the standard measurement.

Integrating Healthy Fats into Meals

I've already started incorporating these fats into my meals today thanks to the sneak peak that we got from the coaches and the weekly recap lesson: guacamole in my chicken salad wrap, avocado oil for cooking my omelet, and hemp seeds in my dinner salad. These additions not only enhance the flavor and texture of my food but also contribute essential nutrients that support overall health.

In the Facebook group, one of the coaches mentioned pesto as a healthy fat- which I had not thought about in terms of healthy fats but I really enjoy as part of a grilled cheese with spinach, tomatoes, 2 year old cheddar cheese and my home baked protein bread or sprouted grain bread.

Homemade Protein Bread Recipe is in My Recipe Collection Page if you want to try it! 

The Importance of Healthy Fats

The lesson also shed light on the crucial role of healthy fats in our diet. Contrary to outdated beliefs that fats are generally unhealthy, we learned that the right kinds of fats are vital for speeding up recovery times; supporting  the health of essential fatty tissues in our body, including those in your brain, eyes, and cellular membranes; enhancing the absorption of fat-soluble vitamins such as A, D, and K; and maintaining optimal levels of hormones that contribute to muscle growth and reproductive health.

Workout Routine and Physical Activity

On the exercise front, I revisited the workout routine from the start of this month, increasing the resistance in my x-band walk to keep the challenge appropriate as my strength improves. I maintained the intensity of my arm exercises and used my treadmill for the walking segments, ensuring a comprehensive workout session.

Gardening and Outdoor Activities

With spring in full swing, I took advantage of the sunny 16°C weather to give my plants some direct sunlight outside the greenhouse. The open windows brought a fresh breeze into the house, enhancing the day's pleasantness. My walk with the dog was equally enjoyable, and she behaved exceptionally well, even when encountering other pets. I'm also preparing her for a vet visit next month by getting her used to wearing a muzzle, ensuring safety for all involved due to her breed and the potential stress of the situation.

Reflections on Health, Nutrition, and Wellness

Today was a perfect blend of learning, physical activity, and enjoying the outdoors. Integrating healthy fats into my diet is a promising step towards enhanced health and wellness. As I continue with the program, each new habit builds on the last, contributing to a comprehensive approach to health that encompasses diet, exercise, and mental well-being.

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Location: Canada

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