Thread: Other healthy sources of fat?

Good start so far.

Try adding a table spoon of ground seeds to your diet daily (I add them to my salads and soups. I found this more appetising than adding it to my oats)

This is what I do.

1. fill a glass jar with a sealing lid, half with flax seeds and the other half with sesame, sunflower and pumpkin seeds.

2. Keep the jar well sealed and in the fridge.
3. Put a handful in a coffee grinder and grind-up and add to soups and salads.

^^ Good idea!

Other options:
- natural peanut butter & other nut butters
- good olive oil or flax oil in a vinaigrette
- steak / buffalo / beef

I use a lot of PB mixed into my protein mix w/ just enough water (or cold coffee) to make a mush.

Nuts.

Originally Posted by sassy69

^^ Good idea!

Other options:
- natural peanut butter & other nut butters
- good olive oil or flax oil in a vinaigrette
- steak / buffalo / beef

I use a lot of PB mixed into my protein mix w/ just enough water (or cold coffee) to make a mush.

Yup. I do the Natty peanut butter.

Also if you're into the fancy oils you can find them at Whole Foods. I'm not a big oil person myself but for those who are, nice options.

http://www.wholefoodsmarket.com/recipes/guides/oils.php

Guide to Oils

Striking Oil
When you think of oil, what comes to mind? We think of French vinaigrettes, fried chicken and perfectly sautéed veggies, just to name a few. And thankfully, these favorite foods are made all the better with oils, the kind that are an integral and essential part of our diet.

For centuries, people have rendered fat, squeezed olives, collected cream and savored fish to obtain the fatty acids their brains, nervous systems, immune systems and body cells need to function well. Luckily for us, things are a bit easier these days and the oils we need for good health are available on the shelves at Whole Foods Market. Thankfully no squeezing is required!

So Many Oils, So Little Time
Not all oils are created equal. In fact, no one oil can be used for all things; instead, each has its distinct place in the kitchen. Keep these basic categories in mind when you're cooking:

For baking: Coconut, palm, canola and high oleic safflower and sunflower oil work best.

For frying: Because they stand up well to the heat, avocado, peanut, palm and sesame oil are ideal for frying.

For sautéing: Many oils are great for sautéing, including avocado, canola, coconut, grapeseed, olive, sesame and high oleic safflower and sunflower oils.

For dipping, dressings and marinades: When it comes to making dressings and marinades, or finding oil that's perfect to serve alongside crusty bread for dipping, you're looking for terrific flavor. For this purpose look to flax, olive, peanut, toasted sesame or walnut oil.

Oil 101
We know there are a lot of oils on our shelves! Here are a handful of our favorites, along with quick details on how they're made and the best ways to serve them:

Avocado Oil: Pressed from avocadoes, this smooth, nutty oil is more than 50% monounsaturated, making it a heart-nourishing choice. Use it in salad dressings or to sauté fish, chicken, sweet potatoes or plantains.

Canola Oil: Canola is actually a cousin to cabbage and Brussels sprouts. In fact, it's a variety of rapeseed that's part of the mustard family, which includes those above-mentioned veggies. It's beneficial for heart health thanks to its fatty acid profile and omega-3 and low saturated fat contents and perfect for light cooking, sauces and desserts like homemade mayo or tender cakes.

Coconut Oil: Pressed from the fruit of the coconut palm tree, coconut oil is ideal for light fair and subtly flavored dishes. This oil is particularly mouth-watering to use for making popcorn and hash browns.

Corn Oil: Most corn oil is extracted only from the germ of the corn kernel and is golden yellow in color; unrefined oil will have a darker color and richer corn taste. Use in salad dressings and dips with stronger flavors like peppers or garlic.

Grapeseed Oil: Grapeseed oil is extracted from the seeds of grapes, a byproduct of the wine-making industry. Use it on salads and raw veggies or in dips, sauces and salsas. Mix grapeseed oil with garlic and basil, then drizzle it on toasted bread.

Olive Oil: A mainstay of the Mediterranean diet and one of the oldest known culinary oils, olive oil contains predominately heart-friendly monounsaturated fat. Extra virgin olive oil results from the first cold-pressing of olives while mild "pure" olive oil is a blend of refined olive oil and extra virgin olive oil. Drizzle over hummus or grilled vegetables.

Peanut Oil: Peanut oil comes from where you'd expect…peanuts! It's relatively high monounsaturated content makes it heart-healthy. Peanut oil is superior for frying, light sautéing and stir-fries.

Sesame Oil: The seed of the sesame plant provides sesame oil, which has a high antioxidant content. Unrefined sesame oil is great as a key flavor component in sauces or dressings. Use refined sesame oil for high heat applications like frying and toasted sesame oil for stir fries and Asian sauces and dips. (Still need a little convincing? Lemon Sesame Asparagus will prove our point.)

How To: Storing and Heating Oil
Q: Where should I store oil in my kitchen?
A: Unfortunately, oils aren't like wine; they don't improve with age. Heat and light can damage oils, particularly polyunsaturated ones, so keep them in the refrigerator to avoid rancidity. For the record, you'll know your oil is rancid if it takes on a characteristic bad taste and smell, in which case you should toss it and buy fresh oil.

Q: Why does my olive oil get cloudy when it's cold?
A: Some oils, olive oil among them, become cloudy or solidified when refrigerated. Not to worry; it doesn't affect their quality at all. A few minutes at room temperature and things will be back to normal.

Q: I hear people refer to a "smoke point" when they talk about cooking with oil. What's that?
A: Heating oils beyond their smoke point — the temperature at which the oil begins to smoke, generating toxic fumes and harmful free radicals — is never a good idea. Always discard oil that's reached its smoke point, along with any food with which it had contact. Unsure of an oil's smoke point? Most labels on bottles of oil will give you the correct temperature.

To Refine or Not to Refine?
Some oils are refined to make them more stable and suitable for high temperature cooking. Keep in mind, though, that the process removes most of the flavor, color and nutrients from the oils, too. That's why refined oils are perfect for baking and stir-frying, where their high smoke point and neutral flavors are a plus.

On the other hand, unrefined oil is simply pressed and bottled so it retains its original nutrient content, flavor and color. Unrefined oils add full-bodied flavor to dishes and are best used for low- or no-heat applications. (Want to taste the difference? Make this Shiitake Lemongrass Miso Soup.

Oil's Well That Ends Well
If you've ever been called a "fat head," we think we can help. Did you know that your brain is made up mostly of fats, and that fats — including saturated fat — make up the cell membranes that protect the integrity of your cells and their structure?

Fats and oils also play crucial roles in stabilizing blood sugar levels, providing raw materials for making hormones and contributing to a healthy immune system. Think of oils as your body's humanitarians; there's really no end to the good they can do. But remember what your grandfather used to tell you, too: everything in moderation. Since all fats are calorie-rich, remember not to overindulge.

Here are some recipes w/ healthy fats:

http://www.ironmagazineforums.com/ne...newthread&f=20

Canola oil mayo. Great for chicken, tuna and egg salads.

-mayo
-avocado
-pumpkin seeds
-eggs
-margarine
-beef
-natural PB
-nuts
-extra virgin olive oil
-olive oil-based salad dressings
-oysters
-cheese (though most are heavy on the saturated side, but still fine in moderation)
-fish

Macadamia nuts, coconut milk, avocados, olive oil, chicken skin roasted on the chicken, egg yolks. Butter. Fatty fish.

I am not a fan of flax seeds, but if you are going to eat ground seeds, grind 'em JUST before you eat 'em. And don't roast seeds or nuts - the heat damages the PUFAs in 'em.

Thanks good stuff!!!

according to this mark rippetoe guy everyone seems to adore, he suggests to drink whole milk,saying its not unhealthy for you.

Originally Posted by stepaukas

according to this mark rippetoe guy everyone seems to adore, he suggests to drink whole milk,saying its not unhealthy for you.

I do for bulking, good for extra liquid calories . . I wouldnt go overboard on it though.

. . has anyone highlighted the virtues of cold pressed, virgin coconut oil yet?

very tasty in stir fries, and in your oats . . check it:

Coconut Oil and its
Wonderful Health Benefits


What is virgin coconut oil and what could it do for you?
The Healthiest Oil On Earth
The Healthy Side of Natural Fats
Know Your Fats - Weston A. Price Foundation
Coconut oil has been used for centuries as a vital source of food for health and general well being in traditional communities of tropical regions. Recent research verifies traditional beliefs that the coconut palm is “The Tree of Life” and that, just like any other pure, whole food, coconuts and virgin coconut oil have a significant role to play in a well balanced, nutritious diet. Abandoning unhealthy lifestyles and reverting to natural foods can help to reverse many of the diseases that have manifested in our bodies through the highly refined diet of our modern society.This website provides information on the researched health benefits that can be derived from using coconuts and virgin coconut oil in conjunction with a well balanced diet and a healthy lifestyle. Coconut oil as a "functional food".
Medical research is in agreement that at least 30% of our daily nutritional intake should be made up of fats or oil. However, the structures of different oils are as diverse as nature itself and even a basic knowledge of what defines the different classification of fats will help us understand why this classification is so important when choosing oil to augment and support a healthy lifestyle for our children, families and ourselves. Complete article >>>
Research shows that replacing other cooking oils with virgin coconut oil generally creates a more favorable HDL/LDL ratio. This oil has antiviral, antibacterial, antimicrobial, and antiprotozoal properties and, like all whole foods, contains nutrients for a healthy body.
Saturated Fat ~ A Vital Ingredient for a Healthy Body: Over many decades coconut oil received bad publicity due to its saturated fat content, but research has shown that not all saturated fats are alike and coconut oil is unique in its structural make-up. It is not only the highest source of saturated fats (92%) but included in this is the highest source of saturated medium chain triglycerides (62%) of any naturally occurring vegan food source. Furthermore around 50% of these MCT’s are made up of lauric acid, the most important essential fatty acid in building and maintaining the body’s immune system.

Apart from coconut oil, the only other source of lauric acid found in such high concentrations is in mother’s milk. Tropical oils and mother’s milk are by far the richest food sources of medium chain fatty acids available. The closest other source of these vital building blocks for our immune system would be milk fat and butter, comprising around 3% of its content. Any other vegetable oil is completely deficient in these medium chain fatty acids.

It should also be remembered that the negative research done on coconut oil in the past was the result of one study conducted four decades ago, using hydrogenated oil (which has been processed and altered from its original form), not on virgin coconut oil. Research shows that some saturated fat is in fact necessary for human health and modern research shows that the medium chain fatty acids help to increase metabolism and are more easily digested than fats found in other oils. This is because they are processed directly in the liver and immediately converted into energy. There is therefore less strain on the liver, pancreas and digestive system and these MCFA provide the body with a wonderful, quick source of energy. More >>>


For more information on why all saturated fats were heavily promoted as being detrimental to health, please read this article by Dr. Mary Enig and Sally Fallon. It also explains why polyunsaturated fats are damaging to health.

Virgin v. Extra Virgin Coconut Oil

Don't be mislead by the term "extra virgin" when used in conjunction with coconut oil. This term is borrowed from the olive oil industry and there is no such product or existing standard that can be applied to coconut oil production. If you see the term "extra virgin" be assured that it is simply a marketing ploy to encourage you to believe that the oil has something more to offer than virgin coconut oil.

Krill oil.

Freaking Avocados. If I didn't have to pay a nut for them I would eat Guacamole every fucking day....EVERY!

Originally Posted by Merkaba

Freaking Avocados. If I didn't have to pay a nut for them I would eat Guacamole every fucking day....EVERY!

man, they're like a $1 ea. down this way, cheaper in bulk.

I get most of my fats from avacados, virgin pressed organic coconut oil, fish oil, beef and a little butter.

EVOO!!!! avocados, almond butter,omega3 butter

Thanks sassy,

Great link.
I like it. Its a useful.
thanks.

I just ordered some extra virgin coconut oil, which i plan to add to my shakes.
Cant wait to see how it tastes with vanilla and banana protein

There's no such thing as extra virgin coconut oil. You got hosed.

Originally Posted by Built

There's no such thing as extra virgin coconut oil. You got hosed.

Yea i did read about that somewhere, I guess as long as its not processed I'm good and I didnt find it to be that expensive anyways. $20 for 54 ounces if im not mistaken.

Originally Posted by theCaptn'

I do for bulking, good for extra liquid calories . . I wouldnt go overboard on it though.

. . has anyone highlighted the virtues of cold pressed, virgin coconut oil yet?

very tasty in stir fries, and in your oats . . check it:

I recently switched to coconut oil. What company/brand do you recommend? Got mine from http://products.mercola.com/coconut-oil/ and so far it's ok. I'm just a noob BTW.

Originally Posted by Merkaba

Freaking Avocados. If I didn't have to pay a nut for them I would eat Guacamole every fucking day....EVERY!

This. Two of my meals every day are: egg salad with guacamole and chicken salad with guacamole.

I used to throw avocados in my morning shake but I cut them out.