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fat

Tips On Healthy Cooking At Home

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Cooking a healthy meal requires one to make wise food choices!

Cooking a healthy meal requires one
to make wise food choices!

Cooking a healthy meal begins with one making the right food choices. The best of meals is comprised of organic natural foods and not the processed foods that people currently are so addicted to eating. The following are a couple of suggestions on how to make your meals a bit healthier.

Choose healthy substitutes. Learn to substitute unhealthy foods to health ones. For example if you are a die-hard fan of pizza, you can always whip up a healthier version of this Italian delicacy by using whole-grain dough for the crust and low fat cheese for the topping. Though all natural foods are good for you, but if you are trying to lose some weight, you could try cutting back on saturated fat like for example you could swap whole milk for skim milk and butter for olive oil. Additionally you could choose lean cuts of animal protein instead of the ones that are packed with fat. These tiny substitutions can save you a lot of calories!

Cook in bulk.  In order to stick to a healthy eating pattern, make it a habit to cook several portions of each meal and freeze of the excess for later use. This way your fridge is stocked up with healthy foods and helps you to avoid munching on junk instead.

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Cut out Trans fats And Saturated Fats From Your Diet

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Saturated and Tran Fat raise your cholesterol levels!

Saturated and Tran Fat raise your
cholesterol levels!

Limiting saturated fat and completely cutting out tans fat are the two things you should eradicate from your diet first when trying to eat healthy. Both of these fat sources increase your cholesterol level which also puts you at a higher risk for stroke and heart conditions. There are several ways through which you can cut back on these two fats.

Limit fats that are in solid state. Lay low on fats that at room temperature remain at solid state such margarine, butter or shortening. The only exception to a solid fat is coconut oil or coconut butter. So instead of butter you can switch to coconut butter. Coconut based fat actually help to lower cholesterol levels and also induce weight loss. Fat in animal protein too is solid fat so try to choose leaner cuts of whatever animal protein you prefer to eat.

Learn to read your food labels. Most processed or frozen foods have added saturated fat and trans fat in them. So be label-savvy and be wary of sneaky hidden fats that might be present in your choice of packaged food. Keep an eye for ingredients such as “hydrogenated oil” which is just a complex name for trans fat!

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Nutrition- Fat Isn’t As Bad As It’s Made Out To Be!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Fats can be categorized as good fats and bad fats!

Fats can be categorized as good fats
and bad fats!

As oppose to the popular belief, fat is as essential as carbohydrates and protein, in order to maintain an optimal health. But what’s important to note is that there are different types of fats and some of them are actually considered as healthy fats while others are known to be bad for your health.

Including fat in your diet is crucial as many of our body functions need it in order to work optimally. What’s more is that fat assists in protecting your organs and also helps your body to stay warm. Plus, our bodies require it go absorb vital nutrients such as vitamins and apart from that fat also is necessary for adequate hormone production.

Fat can be split up into three major categories i.e. polyunsaturated fat, monounsaturated fat and saturated fat. Polyunsaturated fats and monounsaturated fat are considered as good fats whereas saturated fats are known to cause various health problem such as raising cholesterols levels, heart attacks etc.

On the other hand taking in small amounts of saturated fats will not harm your body but can actually be good for your health. So it’s deemed best to limit your intake of saturated fat, so as to ensure that your cholesterol levels stays normal.

To learn more on Andy’s programs

 

Body Fat-The Difference Between Subcutaneous Fat vs Visceral Fat

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Excess of both, subcutaneous and visceral fat can be fatal for health

Excess of both, subcutaneous and visceral fat can
be fatal for health

The fat we retain on our bodies can be split into two main categories, namely essential fat and stored fat. Essential fat is known to be kind of fat that is truly vital for us to have in order for our bodies to function optimally.  Now when it comes to stored fat, it can further be divided into two types- visceral fat and subcutaneous fat. One should be well aware about the differences of these two kinds of fat especially if you are an individual who is trying to achieve certain fat-loss goals.

Starting with subcutaneous fat, this type of fat is found right underneath our skin. When focusing on weight loss, this is the fat that we all should try to burn off and what’s more is that it can be easily be burned through proper exercise.  Subcutaneous fat is also responsible for causing cellulite. So if you manage to burn it off, the better your skin will look.

Moving on to visceral fat, this particular kind of fat sits around the body’s organs. The more visceral fat you have the more detrimental it will be for your health. So in order to stay healthy, make sure that your body fat levels are in check and fall under the normal range.

To learn more on Andy’s programs

 

What Is Obesity And How To Avoid It!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

  Obesity is the condition that can make you susceptible to various other diseases!


Obesity is the condition that can
make you susceptible to various
other diseases!

Obesity is one of the most dominating conditions that are affecting millions of people from around the globe. It is related to the surplus storage of fat in our bodies when individuals consume more calories than their maintenance level calorie limit. Through proper coaching and by adhering to a healthy lifestyle such as taking up exercise and sticking to healthy eating habits, will allow you to control your weight and shun obesity to a distance.

Moreover, incorporating such practices to your daily life will reduce your chance of being prone to an extensive set of diseases like for instance diabetes, stroke, eating disorders, muscle and joint condition, heart disease, cancer, hernia, hormonal imbalances, depression etc.

Extremer or fad diets will only harm your body in the long run, so will cutting out one or several groups of food like carbs, protein or fat. It is imperative that you integrate all these macronutrients in your diet and also aim to acquire them through natural sources.

Aim to exercise at least for 30 minutes for 6 days a week and also add in some form of strength training like yoga or lifting weights. The 7th day of the week should be your rest day as this is much needed for your body to recuperate itself properly.

To learn more on Andy’s programs

 

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