easiest bun tutorial ever.
Month: March 2017
CALLING ALL BUN KWEE
Do Happier People Lead More Active Lives?
Your morning sweat session is good for more than burning calories. Research shows that exercise boosts mood, alleviates depression, reduces anxiety and lowers stress — and the effects can be felt after just a few minutes of exercise.
J. Kip Matthews, PhD, a sports psychologist, believes changes in the brain are responsible for the mood-enhancing benefits of exercise. During exercise, he explains, our brains increase the amount of serotonin and norepinephrine, neurotransmitters responsible for sending messages to the nervous system.
“The more sedentary we become, the less efficient we are in dealing with stress.”
“Rather than seeing exercise as leading to an increase in serotonin and norepinephrine which, in turn, reduces depression and stress, studies suggest that exercise thwarts depression and anxiety by enhancing the body’s ability to respond to stress,” Matthews explains. “The more sedentary we become, the less efficient we are in dealing with stress.”
New research has found a different connection between exercise and mood. A recent study published in the journal PLOS One found that happier people lead more active lives.
As part of the research, 10,889 participants downloaded a free app and tracked their moods and activities. The data revealed that those who were happier were more active. Moreover, in the moments participants were the most active, their levels of happiness were highest.
Researcher Gillian Sandstrom, PhD, a lecturer at the University of Essex, notes that it’s unclear whether exercise is responsible for higher levels of happiness or whether happiness makes people exercise more. “We suspect that both are probably true,” she says. “Being happier probably causes people to be more active and being more active probably causes people to be happier, resulting in a positive feedback loop.”
Sandstrom adds, “We don’t know [why people are happier when they are more physically active] but maybe if you move around more, you have more opportunity for social interactions or more opportunity to encounter new experiences.”
READ MORE > WELL-BEING IS A SKILL (NOT A STATE OF MIND)
Another study, published in the Annals of Behavioral Medicine, followed 9,986 adults ages 50 and older for 11 years and found those who were happy and optimistic at the beginning of the study were more mobile during the next decade.
Researcher Julia Boehm, PhD, an assistant professor of psychology at Chapman University, suspects happier people tend to expect positive outcomes for their lives and are better equipped to pursue goals, including exercise, than unhappy people. “If you feel optimistic that exercising will help you achieve your goals, whether that is to be healthy, lose weight or feel stronger, then you may be more likely to do it,” she says.
While it’s unclear whether mood influences exercise or vice versa, the connection between physical activity and happiness is rock solid. Research on the phenomenon has led to a better understanding of what kinds of exercise have the biggest impact on mood. For starters, intense cardio is not the only way to get the so-called runner’s high.
READ MORE > INSPIRATIONAL RESOLUTIONS FROM THE CEO OF BULLETPROOF, DIETITIANS AND ATHLETES
“Early on, it was generally believed that an individual had to engage in aerobic exercise to achieve the mental health benefits from participation in physical activity,” Matthews says. “Over the years, as researchers became more sophisticated in their research designs, we found that there is not any specific type of exercise that has the biggest impact on mood.”
While the type of exercise doesn’t matter, intensity does. For the biggest benefit, moderate-to-high intensity exercise appears to be most likely to produce improvements in mood, according to Matthews.
“The take-away point is to find an activity you find to be fun and accessible and do it at a moderate-to-high intense level for a total of about 30 minutes a day for three days or more per week,” he says.
The post Do Happier People Lead More Active Lives? appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/happier-people-lead-active-lives/
FOLLOW ME AROUND VLOG: OSCARS, CATS & EVERY DAY LIFE
Recipe: Quinoa Chicken Salad
Packed full of nutritious ingredients, this quinoa chicken salad by Food Fanatic makes a quick and easy side or main dish that can be served hot or cold. Protein-packed quinoa and chicken contribute to a whopping 27 grams of protein in a single serving! Cut down on prep time by using leftover chicken or store-bought rotisserie chicken.
Quinoa Chicken Salad
Ingredients
- 2 cups cooked quinoa (certified gluten-free if necessary)
- 1 (15-ounce) can black beans, drained and rinsed (certified gluten-free if necessary)
- 1 (15-ounce) can corn, drained and rinsed (certified gluten-free if necessary)
- 1/2 medium red onion, chopped
- 1/2 medium red bell pepper, chopped
- 1 cup cooked chicken, diced
- 1/4 cup fresh parsley
- 1/3 cup prepared vinaigrette dressing
Directions
Place the quinoa in a large bowl, and add the black beans, corn, onion, pepper, chicken and parsley.
Pour the vinaigrette over the salad, and stir to combine well.
Garnish with more parsley before serving, if desired.
Nutrition Information
Serves: 4 | Serving Size: 1/4 recipe
Per serving: Calories: 388; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 30mg; Sodium: 391mg; Carbohydrate: 56g; Dietary Fiber: 12g; Sugar: 9g; Protein: 27g
Nutrition Bonus: Potassium: 870mg; Iron: 23%; Vitamin A: 19%; Vitamin C: 51%; Calcium: 7%
The post Recipe: Quinoa Chicken Salad appeared first on Under Armour.
5 Ways Mindful Eating Can Help You Lose Weight
Snacking while cooking dinner, eating while writing emails, munching on the drive to work. Multitasking might save time, but when it comes to eating there is also a cost: distraction.
Multitasking while eating makes it challenging to be mindful. Ever sat in front of the TV with a bag of chips or a bowl of ice cream and magically, the food vanishes before your eyes and you wonder what that last bite tasted like? Or maybe you find yourself at 10PM with calories remaining for the day so you go for the cookies, despite still feeling full from dinner. Whether eating is a result of physical or emotional distraction, both have the same end result: mindless eating.
Mindful eating is being aware of the taste, texture, aroma, presentation, and your body’s hunger and fullness cues. Getting to know your hunger and fullness is the secret to losing the weight for good and keeping it off.
1. EAT WITH BALANCE
Eating a variety of foods at each meal not only provides balanced nutrition, it can also help with meal satisfaction. Make sure that your plate has 3 foods: Fiber, Fat, and Protein. These three ingredients take the longest to break down causing a slower release of energy and keeping you fuller for longer. Find fibers through fruit, vegetables, whole grains, nuts, and seeds. Opt for healthy fats like avocado, nuts, nut butters, seeds, and olive oils. Get protein from a variety of sources including meat, fish, poultry, tofu, tempeh, beans, and nuts.
READ MORE > 9 WAY TO LOSE WEIGHT THAT AREN’T JUST DIET AND EXERCISE
2. TIME YOUR MEALS
If you’ve been dieting or eating sporadically for some time, it’s time to recalibrate your hunger and fullness meter. Many people say that when they begin mindful eating that they don’t really feel hungry or full; that’s likely because your hunger and fullness meter is off. Begin to get back on track by eating food in regular intervals, about every 4 hours or so–paying close attention to portion size. This is enough time for your body to recognize the swings in energy levels without getting overly hungry. Keep in mind if you still are not hungry after 4-5 hours of eating, you might have eaten a bit too much at that last meal. Not to worry though! Simply wait until your body tells you it needs more fuel in the tank before eating again. Check out this article to dive deeper into understanding and listening to your hunger cues.
3. BE PRESENT
It can’t be overstated that to become a mindful eater, the mind and body must be present with the plate. Eat with intention, turn off the TV and shut down the computer while dining at the table. Distracted eating is a major contributor to unintentional overeating. Focusing on your meal or snack will not only lead to greater enjoyment of whatever you’re eating but a greater awareness of your hunger and satiety cues.
4. KNOW YOUR NUMBERS
Becoming aware of the body’s internal cues to hunger and fullness will keep blood sugar stable and increase energy levels. Mindful eating requires trusting the body to know “how much” food is needed and when to stop. When you sit down to a meal ask yourself, “How hungry am I”, and give it a number from 1 to 10 with 1 being starving and 10 being stuffed. We tend to eat with our eyes over our stomachs; mindful eating is a turn from that norm. Even though mindful eating is a skill we were born with and have lost along the way, it will take some time to relearn. Instead of eating on autopilot and cleaning your plate out of habit, challenge yourself to put the fork down when you are actually satisfied (6-7) vs. stuffed (8-9). Remember to not let your body get overly hungry and eat when you feel a gentle hunger (3).
5. ACCEPT THE HERE AND NOW
So you want to make changes to your body composition and/or lose some weight, first start with loving your body just the way it is. If you find that you cannot accept yourself as you are, this is the first place to start on your mindful eating journey. The confidence that you find from within will keep you grounded and able to trust your body enough to be a mindful eater.
Mindful eating takes guts and can be scary, but on the other side there is freedom from the diet trap. Consider weight loss and improved body composition as a side effect of eating mindfully, instead of the end goal. For some this step can be achieved by finding an activity that you truly enjoy, cleaning out the closet and buying clothes that fit and look fabulous on you, or tossing the scale if it’s defining your self worth every time you step on it.
Lastly, remember to be patient with yourself as you begin eating mindfully. You might not feel good at it at first, but like with anything practice is key. Keep focused on your true goals and weight loss will be a side effect of your new healthful relationship with food.
The post 5 Ways Mindful Eating Can Help You Lose Weight appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/how-mindful-eating-can-help-you-lose-weight-5-tips-to-get-started/
Fit Tips: Staying Healthy When Life Gets in the Way [Video]
Check out our tips related to healthy travel, getting your sweat on at home and working out in the morning (before everyone else even wakes up!).
TIPS FOR HOW TO STAY FIT WHILE TRAVELING
TIPS FOR WORKING OUT AT HOME
TIPS FOR WORKING OUT IN THE MORNING
If you’re like most people with a job, family and social commitments, you’re insanely busy. In fact, if we’re perfectly honest, you’re probably reading this on a train, waiting for your to-go meal to be ready or standing in some never-ending line.
With the go-go-go mentality of today’s society, ease and simplicity is often favored over what might be best for our bodies. It can be hard to stop and think about how to maintain our health with deadlines looming, cell phones pinging and the chicken burning in the oven.
WATCH MORE > ASK A TRAINER VIDEO SERIES
Fortunately, your busy schedule doesn’t have to override your commitment to get — and stay — healthy. With just a few small mind shifts and lifestyle tweaks, the balanced, healthy and productive life you’ve always wanted can be well within reach.
Our Fit Tips video series provides you with the tools you need to reach your health and fitness goals while sticking with your busy schedule.
The post Fit Tips: Staying Healthy When Life Gets in the Way [Video] appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/fit-tips-staying-healthy-life-gets-way-video/
9 Perfectly Paired Pear Recipes
Pears come in a variety of shapes, sizes, flavors and textures — from round and oblong, to sweet, crisp, soft or creamy, making them a great “pear-ing” for a variety of foods. Pears are low in calories, high in vitamin C and dietary fiber. Whether eaten raw, poached or baked, they are perfect for breakfast, lunch, dinner, dessert and more. Here are nine ways to add these juicy, sweet fruits to your diet.
1. PEAR & CHIA WHOLE WHEAT PANCAKES | IFOODREAL
Mix up your usual breakfast routine with these healthy pear pancakes made with whole wheat flour and low in fat and sugar. Grated pears are the secret to fluffy, moist pancakes, while chia seeds add a nutty crunch. Recipe makes 12 servings at 1 pancake each.
Nutrition (per serving): Calories: 83; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 16mg; Sodium: 36mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 2g; Protein: 2g
2. PEAR & ALMOND STEEL CUT BAKED OATMEAL | RECIPE RUNNER
Looking for new ways to spice up your usual breakfast oatmeal? Baked oatmeal is a great alternative to stove-top cooked oats. This baked oatmeal is studded with sweet pears, crunchy almonds and chewy oats. Make a batch on the weekend, and you will have breakfast all week long. Recipe makes 6 servings.
Nutrition (per serving): Calories: 224; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 31mg; Sodium: 145mg; Carbohydrate: 39g; Dietary Fiber: 5g; Sugar: 18g; Protein: 6g
3. PEAR & WALNUT SANDWICHES | A COUPLE COOKS
Tickle your tastebuds with this scrumptious pear walnut sandwich. This sandwich mixes savory cheese, juicy pears and lightly sweet cinnamon-raisin bread. Toasted walnuts add crunch for a sandwich filled with textures and flavors. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 254; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 341mg; Carbohydrate: 39g; Dietary Fiber: 4g; Sugar: 18g; Protein: 8g
4. REFRESHING KALE & PEAR SMOOTHIE | EATING BIRD FOOD
Get a serious boost of vitamins A and C with a thirst-quenching smoothie made with juicy pears and superfood kale. Lemon juice adds tang for a refreshing and energizing green smoothie for breakfast or an afternoon pick-me-up. Recipe makes 1 serving.
Nutrition (per serving): Calories: 228; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 67mg; Total Carbohydrate: 56; Dietary Fiber: 10g; Sugars: 26g; Protein: 6g
5. ONE-PAN ROASTED CHICKEN & PEARS | USA PEARS
Craving delicious fall flavors? This beautiful meal marries bright Bosc pears, hearty veggies and tender chicken thighs in just 30 minutes — and all in a single pan. Recipe makes 4 servings at 1 chicken thigh, 1 pear half and 1 cup vegetables each.
Nutrition (per serving): Calories: 465; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 119mg; Sodium: 345mg; Carbohydrate: 35g; Dietary Fiber: 7g; Sugar: 18g; Protein: 27g
6. WARM BRUSSELS SPROUTS & PEAR SALAD | BUDGET BYTES
This simple yet filling salad features sautéed Brussels sprouts and crunchy pears, tossed with a homemade Dijon vinaigrette. Dress it up with grilled chicken, feta or walnuts. Tip: Save time by buying pre-shredded Brussels sprouts. Recipe makes 4 servings.
Nutrition (per serving): Calories: 167; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 182mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 13g; Protein: 3g
7. SLOW COOKER PEAR & RAISIN PORK LOIN ROAST | THE HEALTHY FOODIE
For a succulent, juicy pork roast, all you need is a slow-cooker. This pork is cooked in a medley of herbs, spices, pears and raisins for a sweet, tangy, melt-in-your mouth tender roast. Serve as is, or with a side of veggies. Recipe makes 8 servings.
Nutrition (per serving): Calories: 362; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 162mg; Sodium: 480mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 10g; Protein: 53g
8. BAKED PEARS WITH CINNAMON HONEY | THE WHEATLESS KITCHEN
Soft, tender baked pears are coated with cinnamon, honey and buttery goodness. Sprinkle on some nuts for added crunch and you’ll have a satisfying dessert you can feel good about. Recipe makes 6 servings at 1/2 pear each.
Nutrition (per serving): Calories: 117; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 10mg; Sodium: 1mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 17g; Protein: 1g
9. CHOCOLATE CHIP & PEAR BLONDIE BITES | HUMMUSAPIEN
Satisfy your sweet tooth with these vegan blondie bites. They are made with whole wheat flour, coconut sugar and coconut oil instead of the usual white flour, sugar and butter. Each bite is a mouthful of wonderfully gooey chocolate and sweet pears. Recipe makes 10 servings at 2 blondie bites each.
Nutrition (per serving): Calories: 145; Total Fat: 8g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 117mg; Carbohydrate: 24g; Dietary Fiber: 2g; Sugar: 16g; Protein: 1g
The post 9 Perfectly Paired Pear Recipes appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/9-perfectly-paired-pear-recipes/
Well-Being is a Skill (Not a State of Mind)
A few months ago, I sat five rows from a small stage where the Dalai Lama was talking about meditation. I was charmed by his infectious, child-like laugh and awestruck by his presence, but it was something Richard Davidson, the event’s host and founder of the Center for Healthy Minds, said that planted a seed: “Well-being is a skill.”
The idea that our health and well-being is something we can work on in the same way we learn French or how to cook took root, and I started exploring what experts say about developing a new skill.
Here are eight strategies that help us learn — whether it’s algebra or the rowing machine, accounting or healthy eating:
1. WRITE DOWN YOUR GOAL
“Any meaningful change begins with inspiration,” says Cortland Dahl, a research scientist at the Center for Healthy Minds in Madison, Wisconsin. “You have a vision of yourself to be a different way or act a different way.”
Defining your vision as concretely as possible helps keep you focused. In one study, participants were randomly assigned to groups that thought about their goals, wrote down their goals or wrote down their goals and included some additional follow up. Only 43% of those who thought about their goals completed them, whereas 76% of those who wrote about their goals, outlined clear action items and sent a weekly progress report to a friend either completed the goal or were at least halfway to reaching it.
An important part of sustaining your inspiration and achieving your goal is understanding the motivation behind it. So, when you define your goal, include the larger purpose. Why do you want to learn this skill? What specific problem are you trying to solve?
READ MORE > STRESSING YOUR RESOLUTION? HERE’S WHY YOU’RE ON THE RIGHT TRACK
2. BREAK IT DOWN
“It’s a project-management task,” says Ulrich Boser, author of “Learn Better.” “You have to figure out what the goals are and then break down the steps, into discrete goals.” For example, if you want to run a marathon, start by researching what’s involved, how long it takes to build mileage and different strategies for doing so safely. Once you have an idea of the overall process, break it down into small goals.
“If you say, I’m going to do this every day for a year, it’s harder to stick with it,” says Dahl. “But if you say, I’m going to do this for 10 minutes a day for the next week, that’s much easier. You need the bigger-picture view, the one that’s inspiring, and then a very specific plan on how you’re going to do it.”
3. GET THE RIGHT HELP
“It’s easy to get into bad habits and not even realize you’re doing something wrong,” says Boser. “It’s hard to step out of yourself.”
Don’t be afraid to get help — whether it’s talking to a nutritionist about your eating habits, joining a group running program with a coach or taking dance lessons. A mentor, coach or personal trainer can help you break down your goals, stay on track and provide feedback as you go.
4. MIX IT UP
When most of us are learning something new, we practice one skill at a time, but studies show interleaved practicing — or working multiple skills at the same time — is more effective.
If your goal is to improve your basketball game, you can take 100 foul shots until you feel you have some proficiency. But you will learn better, and faster, if you vary your practice — taking five foul shots, five 3-pointers and five layups. “When you mix it up like that you get a sense of the deeper nugget below,” says Boser. “The more variety you have, the better understanding of the essence of the skill you’ll have.”
5. REINFORCE THE KNOWLEDGE BY ENGAGING
“Learning is not passive,” says Boser. “There’s all sorts of evidence that shows we need to make sense of things.” Self-testing and teaching other people what you’ve learned are two ways to do this. It reinforces the knowledge, forces you to explain it in a way that makes sense to you and increases the chances the information will stick.
If you want to learn to tango, coming home from your lesson and showing your roommate what you learned will help you master the steps and information. “The more energized approach to learning, the more effective,” says Boser.
6. REFLECT ON HOW YOU LEARN
When students reflect on how they learn, they become better learners. Some may think better in a quiet library, others in a café with ambient noise. Also, how we learn biology may be different than how we learn French. Reflecting on, and understanding, different learning strategies helps us recognize strengths and weaknesses, adjust our course and achieve at higher levels.
“This idea of metacognition and do you really know what you know and how do you know what you know is a form of mindfulness,” explains Boser. “With well-being, you might ask: What am I eating right now? Is it making me feel good? Am I eating it because I’m tired or had a fight with my partner? With learning the tango, do I really know the next move? Can I do these sequences on an automatic level?”
7. SOLICIT FOCUSED FEEDBACK
“Evidence shows it’s important to get really focused feedback,” says Boser. Focused feedback is timely and actionable, not a general “good job, buddy” or “keep up the good work.” This is where enlisting the right help can be particularly important.
When Boser was writing “Learn Better,” he tried to improve at basketball. He hired a coach and started videotaping himself. “We need external checks for things we want to do well. Sometimes they’re going to be self-monitoring. Sometimes they’ll come from someone or something else.”
8. CELEBRATE
B.J. Fogg, director of the Persuasive Tech Lab at Stanford University, encourages clients to celebrate small wins, not just the big ones. Your brain doesn’t distinguish between progress and perceived progress, but it does understand how often you succeed.
The post Well-Being is a Skill (Not a State of Mind) appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/well-skill-not-state-mind/
5 Fats to Add to Your Diet
Just say yes to fats! If you’re a little skeptical about adding calorie-rich fats to your food, you’re not alone. After decades of being told to cut it from our diets, most Americans are still warming up to the idea that certain fats can actually be good for you.
A study published last year in The Journal of the American Medicine Association revealed that decades of research linking sugar to heart disease and weight gain was quietly downplayed, shifting the blame to dietary fat instead. Despite a surge in the popularity of low-fat versions of cookies, crackers, dairy products and the like, our waistlines refused to budge. In fact, we saw an alarming rise in obesity.
Thanks to researchers at the University of Bergen, a new study is challenging the notion that all saturated fats are unhealthy. We’re ready to rediscover our love for satisfying, flavorful foods that have the added bonuses of heart healthy fats, antioxidants, and nutrients.
Fats play a vital role in the body, from helping to carry the fat-soluble vitamins A, D, E and K through the bloodstream, to insulating and providing protective padding to internal organs, to helping build brain tissue. Without an adequate fat supply, your body and brain simply couldn’t keep up (and ain’t nobody got time for that). But as with anything else, moderation is key. Use these fats mindfully to be able to reap their benefits!
Read on to learn about five of our favorite fats to add to your diet.
OLIVE OIL
Possibly the most popular and widely recognized “healthy” kitchen oil, olive oil is a diet staple in many cultures along the Mediterranean Sea. It is rich in monounsaturated fats (MUFAs) which are said to help lower “bad” (LDL) cholesterol. Olive oil also contains high amounts of polyphenols, a type of antioxidant that helps prevent cell damage. Depending on the grade of olive oil, it can be mild to very flavorful, making it a great pick for salad dressings and pesto. Its moderately high smoke point (the temperature at which it starts to smoke, break down and taste burned) of 320–420°F makes it ideal for all-purpose cooking.
AVOCADO OIL
Avocado oil contains an abundant amount heart-healthy monounsaturated fats and vitamin E. And while avocados contain saturated fat, studies have shown that they may contribute to lowering LDL cholesterol and triglycerides while raising “good” (HDL) cholesterol. This oil is neutral in flavor, so it can be used in virtually any cuisine. With its high smoke point of 520°F, it can be used for searing, sautéing and other high-temperature cooking.
COCONUT OIL
In recent years, coconut oil has been appearing on supermarket shelves across the country, but it has been a long-time staple of tropical cultures across the globe. While coconut oil is 92% saturated fats, most of those fats are medium-chain fatty acids used directly in the body to produce energy. And while too much saturated fat usually raises LDL cholesterol, coconut oil seems to be especially effective at boosting HDL cholesterol levels. Since coconut oil is solid at room temperature, you can experiment with using it in place of butter or shortening in baking. It has a medium smoke point of 350°F, so it is not suitable for high-temperature cooking but can also be melted and used as a base for sauces and confections.
GHEE (CLARIFIED BUTTER)
Ghee has been used for thousands of years in Ayurvedic medicine, and it has been the cooking oil of choice in India since ancient times. Regular butter is heated until the milk solids separate, leaving the clarified butter fat (ghee), making it suitable for those with sensitivity to casein and lactose. It also allows storage at room temperature for an extended period of time. Ghee contains butyrate, an essential short-chain fatty acid, and it is rich in vitamin A. With a relatively high smoke point of 485°F, ghee is great for sautéing or can be used to add a rich, buttery flavor to steamed vegetables, sauces and popcorn.
FLAXSEED OIL
Also known as linseed oil, this fat contains high amounts of the omega-3 fatty acids, in the form of alpha-linolenic acid, a compound linked to a reduction in the incidence of heart disease. It oxidizes fairly quickly, so it should be kept under refrigeration, and it should be purchased only when packaged in opaque containers that are kept in refrigerated sections at the market. (It should have a pleasant, nutty flavor). Its extremely low smoke point of 225°F makes it unsuitable for cooking, but you can add this to cold foods, like as the base oil for a vinaigrette, or drizzle on food after cooking to get the most out of it.
The post 5 Fats to Add to Your Diet appeared first on Under Armour.
Jeanette's Beauty Tips Blog 