What type of oil do you use to keep your organs working, blood pumping, and muscles strong? When is the last time you checked YOUR oil? Just as our cars need oil to run properly, so does our bodies. When I started my wellness journey and was either trying to lose weight or maintain my healthy weight, I found that there was a common misconception of fat. Low fat diet here and fat free foods there. But, the thing is we don’t need a “low” fat diet. We need a “right” fat diet! FYI: oil is a fat, hence “Give Yourself an Oil Change”. That said, let’s take a look at the benefits of fat. Fat is the surrounding structure (like the foundation of a house) of ALL of the cells in our body and is critical for our bodies to function optimally—i.e. energy, growth, and development. Fat adds flavor and makes food taste GOOD! Also, our brains are 60% fat, so we need to feed our brains fat in order to think clearly!
“Just as our cars need maintenance, so does our bodies. Check your engine light—it may be time for an oil change!”
Jalecia Faison
What Are The Right Fats?
Unsaturated and saturated fats are the fats that we should be consuming. They are either grown on farms or come from fish that swim in the sea. These fats help with the absorption of Vitamins A, D, E, and K in the intestines, which are our fat-soluble vitamins. They also provide insulation to regulate our body temperatures and protect our organs. When comparing unsaturated fats and saturated fats, they both are good to eat but saturated fat should be eaten in moderation. Before we get into today’s “fat topic” I want to tell you what the “bad” or “wrong” fats are. The bad fat, hydrogenated oil, is man-made and is often found in shortening, margarine, some packaged breads and cereals, and fast foods, just to name a few. Hydrogenated oil often has trans-fat (which is a NO NO!) and can cause high cholesterol, inflammation, heart disease, diabetes, and increases risk of cancer. So, be sure to read your labels when shopping and check what oils are used to prepare foods at restaurants!
Now on to today’s “fat topic”! OMEGA-3 FATTY ACIDS. Omega-3 is an unsaturated fat and has countless health benefits. Check them out below!
Health Benefits of Omega-3 Fatty Acids:
- Lowers blood pressure and thins the blood
- Gives LDL (bad cholesterol) more room to move through the blood and less likely to clog the arteries
- Helps our bodies heal faster
- Reduces inflammation
- Regulates blood clotting
- Boosts immunity
- Improves tissue and bone health
- Strengthens the heart
- Makes brains smarter and emotions happier
- Sharpens vision
- Promotes smooth, healthy skin and hair
- LENGTHENS LIFE!
- Helps prevent Postpartum Depression (when consumed before/during/after pregnancy, including while breastfeeding)
- Adults and children who consume cold water fish or Omega-3 have healthier bodies
Keep in mind Omega-3 needs to be obtained in the diet. The Standard American Diet has a lot of Omega-6, but not much Omega-3, which is why we need HIGH Omega-3 diets. I know at this point you’re like…Well where do I find this Omega-3 fat/oil? I need this oil change RIGHT NOW! Don’t worry I gotcha covered! Omega-3 can be marine or plant based. Marine (seafood) has a higher concentration of Omega-3 and is better absorbed by the body. Plant based Omega-3 is great, but only 3-5% of it is converted to the form that our body needs it to be in for absorption. So, if your Omega-3 is solely from plants you’d need to consume more of it more often or take a complimentary supplement.
Foods That Are High in Omega-3:
- Wild Alaskan Salmon (wild caught salmon)
- Non-albacore tuna (Yellowfin Tuna)
- Sardines
- Flaxseed, flax oil, flax meal
- Omega-3 enriched eggs
- Omega-3 enriched milk
- Pumpkin seeds
- Walnuts
Allergic to seafood and nuts? Don’t like any of these foods on the list? That is okay! You could also opt to take a supplement.
Friends, it’s time for us all to GIVE OURSELVES AN OIL CHANGE!!! We have to treat our bodies and all of its intricate parts with TLC, just as we maintain our cars.
“Take care of your body. It’s the only place you have to live.”
Jim Rohn
DISCLAIMER: Please check with your doctor before making any changes to your diet and/or taking any supplements to ensure it is safe for you and your health.
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Published by Jalecia Faison, CHC
Certified Holistic Health and Wellness Specialist | Student Physical Therapist | Health and Wellness Blogger View more posts
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