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Day 85: Sunny Days and Continued Focus on Healthy Fats

A visual representation of a healthy fat habit, featuring apple wedges and celery sticks with a topping of natural peanut butter. Arranged neatly on a small plate, the bright red apple slices and crisp celery provide a vibrant contrast. This simple yet appealing setup emphasizes the snack's nutritional benefits, combining fruits, vegetables, and healthy fats in a clean and straightforward presentation. Ideal for promoting a nutritious and balanced eating habit.

Gardening and Outdoor Enjoyment

Taking advantage of the warm 17°C weather, I moved my plants out of the greenhouse to soak up the sun, ensuring they get the best of both warmth during the day and protection from potential cold at night. These little adjustments are key to nurturing my garden as we approach the uncertain temperatures of late spring.

Active Recovery and Physical Wellness

Today's active recovery involved a delightful walk around the lake, where the dog and I enjoyed the sun's warmth—a welcome change from the colder days. Interestingly, despite increasing the resistance on my bands during yesterday's workout, I experienced no additional stiffness, likely due to my regular walking routine which keeps my legs conditioned and flexible. I also spent some time on my Bowflex machine for a rowing session, enhancing my recovery with targeted, low-impact exercise.

Nutritional Insights: Integrating Healthy Fats

Today's lesson expanded on the new habit of incorporating healthy fats into our diet, offering practical tips on how to include these essential nutrients in our meals. One interesting suggestion was to combine a thumb-sized portion of peanut butter with apple, celery, or banana, while also incorporating a lean protein source to balance the snack. Some lean protein suggestions were greek yogurt, cottage cheese, a hard boiled egg, turkey or chicken, a protein shake or tofu.This approach underscores the role of healthy fats not as a protein substitute but as a nutrient-rich addition to our diets. 

For me this is a bit tricky because I have been doing the adding the peanut butter or having peanuts with an apple or strawberries when I am having a snack but thinking of this in terms of protein not that it would be counted as a healthy fat. I guess I will have to add something else next time I am snacky.

The coach's video in our Facebook group provided further clarity, highlighting that while healthy fats are beneficial, they are also calorie-dense and should be consumed in moderation. The visual guide of using our thumb to measure serving sizes was particularly helpful in visualizing the appropriate amount to include in our meals.

Reflections on Health and Nutrition

Day 85 has been a blend of outdoor activities, thoughtful gardening, and deepening our understanding of healthy fats. As I continue to integrate these fats into my diet, I'm learning to balance their caloric density with their nutritional value, ensuring that I enjoy their benefits without overindulgence. Each day brings new insights and experiences that enrich my journey toward a healthier lifestyle, supported by the beautiful backdrop of nature and guided by expert advice from our coaches.

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Location: Canada

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