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We are finding out that low-fat diets aren't exactly the best options for weight loss. Sure, you don't want to cook with Crisco, but some fats are good for you! Find out why here. [Read more]
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40 WWW.MAXMUSCLE.COM ı JANUARY 2015
LOSE FATDID YOU KNOW that eating the right kind of fats can help you burn fat and lose weight? It’s true. Your body needs fat to function. Fats help your body absorb vitamins like A, D and E and fats are essential for your nervous system. So why all the negative talk about fats? Not all fats are the same. In fact, some fats are downright harmful while others do the body good. Here’s the skinny on some of the most commonly used fats.
BUTTER – A saturated fat, butter has been at the center
of weight loss controversy for years, decades even. Look
to grass-fed butter for the highest nutritive
benefts including more vitamins and
an equal balance of omega-3
and omega-6 fatty acids. The
skinny: creamy and favorful,
butter is better for
you than many oils
and is one of the
ideal fats to cook
with because its
nutritive properties
are not altered
when heated.
GHEE – Ghee is a form of clarifed butter in which most of
the milk solids have been removed. Because of this, many
people who are lactose intolerant can often use ghee with
no problem. Consult your doctor frst. Rich in vitamins A, D,
and E, ghee from grass-fed cows is ideal. Ghee promotes
a healthy digestive system and is good for weight loss due
to its concentration of conjugated linoleic acid (CLA), which
studies show helps keep fat cells from getting bigger and
stimulates fat burn. The skinny: grass-fed ghee helps burn
fat and it is great for cooking because it is a saturated fat.
OLIVE OIL – The richest source of monounsaturated fat
and vitamin E, olive oil also has high levels of antioxidants,
carotenoids, chlorophyll and phenolic compounds all of
which protect the vitamin E in the olive oil and fght free
radicals. This is to say, olive oil helps protect against
cancer and other disease. The skinny: drizzle olive oil on
practically all foods, use in dipping sauces and vinaigrettes,
Eat Fat ToMAX NUTRITION
We are fnding out that low-fat diets aren't exactly the best options for weight loss. Sure, you don't want to cook with Crisco, but some fats are good for you! Find out why here.BY SUSAN IRBY
To make the Thai Red Curry Paste:3 dried guallijo peppers, seeded and chopped10 dried de Arbol peppers, seeded and chopped(Soak peppers in warm water for 20 minutes. Strain but reserve the liquid.)
½ cup chopped white onion¼ cup chopped garlic1 Tbs chopped ginger root1 Tbs coriander
1 tsp cumin¼ tsp black pepper1/8 tsp sea salt(Puree peppers (not the liquid) with onion and remaining ingredients until smooth, scraping down sides of bowl, if needed.)
To make the chili:1 cup chopped white onion½ tsp coconut oil2 Tbs of reserved chili pepper water
Fat-Burning Thai Bean Chili Serves 8
41JANUARY 2015 ı WWW.MAXSPORTSANDFITNESS.COM
ABOUT THE AUTHOR: Susan Irby is a Certifed Fitness Nutritionist and food healer, award-winning network television and radio personality, and the creator of The Bikini Chef brand. Visit Susan online at: thebikinichef.com, susanirby.com and bikinilifestyles.com.
Nutritional Information:
Serving size: 1 cup chiliCalories: 312
Fat: 7.1g Saturated fat: 5g Cholesterol: 0mg Sodium: 394mg
Potassium: 515mg Carbohydrates: 46.8g
Fiber: 12.6g Sugars: 6.7g
Protein: 15.3g
but don’t cook with it. The essential and sensitive omega-9
fatty acid properties in olive oil weaken when heated, allowing
free radicals to attach.
AVOCADO OIL – Avocado oil results from pressing the soft
fesh of this fruit and the large seed. It acts as a carb and is
the fruit highest in protein. Due to its high concentration of
carotenoids, avocado oil helps stave off infammation, may
prevent bone erosion in periodontal disease, helps to reduce
cholesterol and can prevent the body from storing fat. It is a
monounsaturated fat. The skinny: even though avocado oil
has a high burning point, it is best used as a fnishing oil or in
salad dressings.
CANOLA OIL – Controversial canola oil is made from canola
seeds. Reports on the processing of canola seeds into oil will
make your stomach churn. Essentially, canola oil is an overly
processed rapeseed, which is linked to being toxic. Before you
sign off on canola oil completely, it can be found in organic
forms that are high in the healthy omega-3, alpha-linolenic
acid, which helps lower cholesterol. The skinny: use organic
only and don’t cook with it.
CORN OIL – Corn oil is super high in omega-6 fatty acids,
which is the primary fat in the American diet. At a ratio of
25:1 of omega-6 vs. omega-3 fatty acids, excess fat of this
type is one of the leading causes of infammation in the body.
Although corn oil is high in the healthy AHA and is more
stable when used at higher heats, corn
is one of the most genetically modifed
organisms (GMO) and should be avoided.
The skinny: skip the corn oil. There are so
many other healthier, more favorful fats to
use.
COCONUT OIL – The ever-so-controversial
coconut oil and other coconut products
such as coconut milk continue to wow and
wonder audiences worldwide. Coconut
contains saturated fat and mainly the good
one, lauric acid. If I can give a memorable
analogy of natural saturated fat, it’s like
being on a bus where all the seats are flled. The fats have
flled the bus, leaving no empty seats for cancer-promoting
free radicals to sit down and take hold of the body’s healthy
cells. This is true even when these fats are heated. Unlike
popular oils such as olive and grapeseed, the healthy
properties found in coconut do not change once heated. The
skinny: the best oil for cooking.
PEANUT OIL – Rethink your love of peanuts. The only nut
that grows in the ground, peanuts harbor the toxic fungus
afatoxin, which is carcinogenic and harms the immune
system. The skinny: replace peanut oil with other healthier
nut oils like almond and super-nut walnut. Use coconut oil
or butter for cooking and avoid eating peanuts and peanut
butter. MS&F
¾ cup of the Thai red curry paste (refrigerate remaining paste for up to 2 weeks)¾ cup coconut milk1 28-oz can petit diced tomatoes2 15- or 16-oz cans reduced sodium dark red kidney beans, with liquid2 15 or 16-oz cans reduced sodium black beans, with liquid1 cup water3 fresh thyme sprigs
1 bay leaf
In a large stock pot, sweat onions in coconut oil and chili pepper water for 5 minutes over medium heat. Stir in Thai red curry paste and simmer 1 minute. Stir in coconut milk, tomatoes, beans and water. Stir in thyme and bay leaf. Increase heat and bring to a boil. Reduce heat and simmer for 20 minutes. Serve.
Copyright Susan Irby, the Bikini Chef™ 2015