SUMMARY

The keto diet comes with restrictions that must be followed if you want to reap the benefits of this eating plan. Snacks such as fat-fueled granola and peanut butter fat bombs can help sustain you on your keto journey.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Finding snacks while on the keto diet isn’t always easy.

To make things simple, we’ve narrowed it down to the best, easy keto-friendly snack recipes that were crafted by keto and nutrition experts.

But first, make sure you have keto snack staples.

We’ve made it simple by putting together the best keto-friendly snack staples and even included their macros. You’ll find things like nuts, seeds, and dairy products because they are rich in fat while being low in carbohydrates. Low-carb fruits and vegetables are also on the list because they contain health-promoting fiber and nutrients and won’t kick you out of ketosis.

If these staples sound too boring to eat on their own, they also make the perfect building blocks for more intricate snacks. Looking for a snack that’s on the next level? We’ve got you covered! Here are eight keto-approved snacks that were crafted by registered dietitians and nutritionists who specialize in the ketogenic diet.

8 Easy Keto Snack Recipes

Whether you’re looking for something salty or sweet, at least one of these snacks will keep you satisfied without taking you out of ketosis. We’ve asked keto experts and dietitians to share some of their tastiest low-carb, high-fat snack recipes.

“A unique combination of salty, crunchy, lemony and slightly spicy. A great source of added protein along with healthy fats that can go almost anywhere that you go, without needing refrigeration.” – Joy Y. Kiddie, RD, The Low Carb Healthy Fat Dietitian

“With less than 1g net carb per serving, these Cheddar Crisps are a quick and easy cheesy treat perfect for an on-the-go snack or as a chip substitute for your favorite dips.” – Mary Paley, RDN, LD, CDE, Fearless Keto

“This low carb gluten-free seed cracker recipe is so simple to make and no dehydrator required! These low carb crackers are free of refined grains, added oils, are paleo friendly, gluten-free and vegan.” – Rachel Dickens, RD, The Conscious Dietitian

“They taste like little peanut butter truffles! Fat bombs are a delicious way to increase the healthy fats in your diet, especially when following a ketogenic diet, and can be a really useful way to get an extra bit of energy, or snack on something healthy” – Aaron Day, ketogenic food blogger, FatForWeightLoss

“These egg cups are not only easy to make and perfect for a grab-and-go snack, they are also packed with protein and fat to keep you full between meals. Each egg cup provides 15 grams of protein and only 1 gram of carb while remaining only 150 calories, which is a perfect snack on a very low carbohydrate diet.” – Courtney Schuchmann, MS, RD, LDN, The Dietitian’s Digest

“Living keto or paleo doesn’t mean you have to give up sweet and crunchy foods. This delicious granola recipe is quick and easy and provides the sweet and crunchy without the carbs. Enjoy it as is, or on top of your favorite low-carb yogurt or ice cream.” – Tara Finnerty RDN, CSP, CD Sugar House Nutrition

“This is a snack or dessert that pulls its nutritional weight along with its flavor! While most jello is made from synthetic ingredients, artificial food dye and refined sugars, this recipe has only real, nutrient dense ingredients you can easily recognize. Not only is this a tasty treat, but the grass-fed gelatin provides healing collagen that’s great for your joints, supports gut health, boosts brain power, strengthens your nails and improves your skin too.” – Lizzy Swick MS, RDN, Lizzy Swick Nutrition

“When you’re hungry for something quick, fatty, and crunchy, cucumbers filled with fresh ingredients and tuna is a perfect choice! Instead of cutting this wonderful low-carb vegetable into rounds like many low-carbers do to replace crackers, switch it up by making them into boats! ” – Leanne Vogel, Author of The Keto Diet Cookbook

Follow these simple tips to create your own keto snack:

• A good keto snack is typically low in carbs, high in fat, or both. In general, no more than 10g of total carbs per snack is a good starting point.
• When it comes to fat, more is usually better for a keto diet. This is because our bodies use fat as the primary source of energy while in ketosis. A fatty snack would usually add up to around 15-20g of fat. 
• Moderate amounts of protein can make the snack more filling and nutritious. However, don’t go overboard because too much protein can kick you out of ketosis. Try to stick to around 10-15 g of protein per snack. 
• Before prepping your snacks, plan your meals first. This way, you can use the snacks to fill in any nutrient gaps. 

Note: A common macronutrient breakdown for the ketogenic diet is 75-80% of daily calories from fat, 15-20% from protein, and 5% from carbohydrates. On a 2000 calorie/day diet, this equates to around 167-178 g fat, 25 g carbs,  and 100 g protein. Consult with your doctor to determine if the keto diet is appropriate for you. 

Ready, Set, Keto.

Now you have all of the information you need to take care of a grumbling stomach in-between meals. If you’re looking for entrees or desserts, try these easy keto recipes. If cooking and measuring portions just aren’t your thing, you can always look for pre-prepared keto-friendly snacks at the grocery store. There are even keto meal delivery services that bring keto snacks and pre-made meals right to your door! 

The post 8 Easy Keto Snack Recipes by Experts appeared first on Fresh n' Lean.

SUMMARY

Thanks to a bold new partnership with Beyond Meat (BYND), #1 vegan prepared meal delivery service Fresh n’ Lean has expanded its menu. Doing the right thing for your body and your planet has never been more convenient.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Fresh n’ Lean’s New Meatless Offerings Are Supercharged for High Performance

People choose plant-based deliciousness for a wide variety of reasons.

There’s the busy parent looking to lose weight. There’s the elite athlete trying to gain that competitive edge. There’s the accidental vegan who’s trying #meatlessmondays and doin’ it for the ‘gram (we salute you!).

No matter your reason for eating plant-based food, we’ve created tasty meal options that your mouth will crave and your body will love.

We’re proud to announce that Fresh n’ Lean has teamed up with the innovative company that’s building “The Future of Protein®” — Beyond Meat.

Starting this summer, Fresh n’ Lean is adding Beyond Meat to its tasty A La Carte selections. For your convenience, you’ll have the opportunity to order Beyond Meat patties in bulk (4 patties/container), or you can order the special plant-based performance meal.

Fresh n’ Lean was founded on the idea that healthy eating is about more than just nutrition facts. You deserve to eat food that powers your body to reach its full potential. We feel strongly that your food should be fresh, tasty and appealing.

Our new Beyond Meat offerings are athlete-tested and athlete-approved. Why? We think that even if your typical day doesn’t require the physical demands of elite athletics, you deserve the best-available nutrition to keep your body firing on all cylinders.

Don’t Sacrifice Taste! Our New Plant-Based Meals are Made for Meat Lovers, Too

“Meatless” shouldn’t be a dirty word.

For over a decade, Fresh n’ Lean has been producing high-quality meals that are always made from scratch using gluten-free, dairy-free and always organic ingredients.

Healthiness is important, of course. But if your meal doesn’t appeal, we know you won’t be eating it. And you certainly won’t stick with it in the long run!

That’s the thinking at the center of our partnership with Beyond Meat.

Just like Fresh n’ Lean, Beyond takes a “flavor first” approach to food. It’s why their meat-free meals taste so delicious. Making smart choices doesn’t have to be about compromise. Beyond Meat offers a “savory solution” to the environmental strain associated with animal-based diets.

Making meat isn’t easy, cheap or particularly good for our planet. Beyond is committed to helping solve four growing issues attributed to livestock production: human health, climate change, constraints on natural resources and animal welfare.

Fresh n’ Lean is committed to embracing sustainable production to do our part in reducing greenhouse gas emission and other contributors to climate change.

Talk about a match made in eco-friendly heaven.

Partnership Between Fresh n’ Lean and Beyond Meat Offers a Unique Opportunity to Get Tasty Plant-Based Food Delivered Right to Your Door

Since 2009, Fresh n’ Lean’s chef-inspired dishes made with all-organic ingredients have helped thousands of consumers improve their health, lose weight and eat better.

Convenience is the key to making sustainable lifestyle changes. Fresh n’ Lean delivers hundreds of thousands of delicious, nutrient-dense, easy-to-eat meals weekly.

With Fresh n’ Lean, doing the right thing for your body has never been easier or more natural.

Thanks to the new partnership with Beyond Meat, you can enjoy clean-label, plant-based food that meets Fresh n’ Lean’s strict standards for taste, quality and sustainability. And there’s zero hassle or guesswork — delivery right to your door is free.

This is an unprecedented level of convenience that will help ensure access to food that’s good for you, for the planet and for our future.

What could taste better than doing the right thing?

The post The Future of Food: Fresh n’ Lean Teams Up With Beyond Meat to Offer Plant-Based Menu, Delivered to Your Door appeared first on Fresh n' Lean.

SUMMARY

Making delicious sweets to impress your date has never been easier. Our list of simple Valentine’s Day recipes includes tasty choices such as avocado chocolate mousse and oat berry cups.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Crafting a homecooked sweet for your sweetie is a simple but romantic way to show you care.

Our vegan takes on classic desserts like chocolate mousse and truffles are easy to make yet are gourmet in flavor. Whether you decide to dine out or make a meal at home, these delicious vegan Valentine’s Day recipes are the perfect way to end your evening.

1. Avocado Chocolate Mousse

Avocado gives this gorgeous chocolate mousse a luxurious, decadent texture that anyone would find difficult to resist. The sprinkling of fresh pomegranate seeds and dark chocolate shavings which crown this silky smooth mousse take this treat to the next level. As far as stunning no-bake desserts go, this avocado chocolate mousse will leave your date praising your kitchen prowess.

Servings: 2 / Prep time: 15 min / Refrigerate time: 30 min

Ingredients:

• 2 ripe avocados, pitted
• 5 tbsp cacao powder
• ¼ cup coconut milk
• ⅓ cup maple syrup or raw honey
• Pinch of sea salt

Instructions:

1. Place all the ingredients in a blender or food processor and blend on high speed until smooth and creamy. Stop and scrape the sides whenever necessary.
2. Transfer the mousse into small bowls or cups, top with pomegranate seeds and dark chocolate shavings. Tastes best refrigerated before serving (refrigerate for 30 minutes before serving).

2. Coconut Truffles

A well-made truffle is a thing of beauty, but great truffles don’t always need to be made from chocolate. Coconut truffles make wonderful gifts you can box up and give to that special someone in lieu of store-bought confections.

Servings: 12 truffles / Prep time: 20 min / Refrigerate time: 30 minutes

Ingredients

• 1 cup shredded coconut + extra ¼ cup for rolling the truffles
• ½ cup cashews
• 1 tbsp maple syrup
• 1 tsp vanilla extract
• Pinch of Himalayan salt
• 2-3 tbsp coconut milk

Directions

1. Place shredded coconut and cashews in a food processor. Blitz until you get a consistency of rough flour.
2. Add vanilla and salt. Start blending again and slowly pour in 1 tablespoon of maple syrup and 2 tablespoons of coconut milk. The mixture should stick together. At this point check if it’s sticky enough to form the balls. If not, add one more tablespoon of coconut milk.
3. With your hands, roll the mixture into approximately 12 balls, cover each ball in shredded coconut and refrigerate for 30 minutes before serving. Store in the fridge for up to 5 days.

3. Oat Berry Cups

These pretty oat berry cups are as tasty as they are eye-catching. The fresh berry toppings are unabashedly attractive and have all the trappings of a gourmet dessert. To really dazzle your date, use a variety of fresh berries.

Servings: 4 berry cups / Prep time: 20 min / Cook time: 10 min

Ingredients

• ½ cup oats (gluten-free if needed)
• ½ cup almonds
• 2 tbsp shredded coconut
• Pinch of salt
• 2 tbsp maple syrup
• 1-2 tbsp cold water

For the filling:

• Coconut yogurt or whipped coconut cream
• Berries of choice

Directions

1. Place oats, almonds and shredded coconut in a food processor. Blitz to the consistency of rough flour.
2. Add salt and while the food processor continues working, slowly pour in maple syrup and 1 tablespoon of water. The mixture should start coming together, forming a ball of dough. If it’s still too dry, add one more tablespoon of water.
3. Divide the dough into 4 even parts. Using your fingers, press each part into a muffin mold, forming the shape of a cup (the edges need to be high).
4. Bake in 340°F for 10 minutes, then leave to cool completely for 30 minutes before filling.
5. Fill each cup with 2 teaspoons of greek style coconut yogurt (thick and creamy coconut yogurt) or whipped coconut cream. Decorate with fresh berries and serve immediately.

4. Vegan Lemon Curd

In the mood for something light at the end of your romantic Valentine’s Day dinner? Try this lovely vegan lemon curd recipe. With just the right balance of sweetness and lemony zing, it’s a zesty delight which satisfies the sweet tooth and pleases the palate. A flawless choice if your paramour isn’t partial to chocolate.

Servings: 2 cups / Prep time: 40 min / Cook time: 15 min / Refrigerate time: 120 min

Ingredients

• 1 can full-fat coconut milk
• 2 tbsp cornstarch
• Juice of 2 lemons
• Zest of 1 lemon
• 4 tbsp maple syrup

Directions

1. Add ¼ cup of coconut milk to a small mixing bowl, along with 2 tablespoons of cornstarch. Whisk until dissolved.
2. Add the remaining coconut milk, lemon juice, lemon zest and maple syrup to a small pan and bring to a simmer.
3. Slowly pour in the starch mixture, whisking continuously. Continue cooking over low/medium heat for about 10 minutes, stirring frequently to avoid sticking the curd to the pan and burning.
4. After that time, when the curd thickens and gets to a “jelly” consistency, remove the pan from heat and taste if the curd is sweet enough. Add more sweetener if needed (it will depend on the acidity of lemons).
5. Let cool for about 30 minutes, giving it a good stir every 10 minutes. Then transfer the curd into jars, glasses or serving bowls and place in the fridge to set. The curd needs to be refrigerated for minimum 2-3 hours, ideally 5-6 hours or overnight.
6. Before serving, top with fresh lemon zest and raspberries.

5. Coconut Flour Raspberry Brownies

Keen to impress with your baking skills? Coconut flour raspberry brownies are the answer. Even if you’re not a dab hand in the kitchen, this vegan brownie recipe is so effortless, absolutely anyone can make it (with delicious results!). Once out of the oven and allowed to cool, these brownies take on a wonderfully fudgy texture that’s utterly irresistible.

Servings: 9 slices / Prep time: 40 min / Cook time: 35 min

Ingredients

• 130g unsweetened apple sauce
• 70g frozen raspberries + 50g fresh or frozen raspberries
• ½ cup plant-based milk (almond, oat or coconut)
• 50g coconut flour
• 4 tbsp maple syrup
• Pinch of salt
• 1 tsp vanilla extract
• 100g dark chocolate
• ¼ cup chocolate chips + (optional) extra handful for topping

Directions

1. Melt dark chocolate in a microwave or in a bowl placed over a pan with boiling water. Let cool to room temperature.
2. Bring frozen raspberries to room temperature by microwaving or heating in a pan.
3. Blend defrosted raspberries and apple sauce until smooth.
4. In a mixing bowl, combine the apple-raspberry mixture with the rest of the ingredients except chocolate chips. Mix well. The dough will be rather thick so it is possible to work it with hands.
5. Fold in chocolate chips and fresh or frozen raspberries.
6. Press the dough into a small square or rectangular baking pan lined with parchment paper. Top with extra chocolate chips if desired.
7. Bake in 350°F for 30-35 minutes. Let cool down completely for 1 hour before slicing, otherwise, it will fall apart. After cooling it will become sticky and fudgy.

The post Easy Vegan Valentine’s Day Recipes appeared first on Fresh n' Lean.

SUMMARY

California farmers grow a wider range of crops than you might think. The list includes almonds, grapes and walnuts.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

California is home to an abundance of hardworking farmers and is the nation’s leader in agriculture.

In fact, California farmers grow over one-third of the country’s vegetables and two-thirds of the country’s fruits.

Surrounded by healthy soil and favorable climates, hundreds of crop varieties are able to flourish.

Don’t Stop The Crop

In January 2018, the “Trump tariffs” were imposed on certain goods imported into the US, causing backfire from various countries. This has caused foreign countries to retaliate with tariffs on US exports, including valued crops such as fruits and nuts. Distress is in the air, especially for California farmers whose economic success is partly due to foreign trade.

Did you know that most California farms are family owned? Experience, wisdom, and skills are passed down through generations, making them experts of the land’s capability for growth.

In a land of drought, water is a top priority, and application of modern technology has allowed farmers to monitor efficiency of water-use and protect resources. These farmers continue to adapt sustainable practices in order to share quality goods to the world.

These Goods Will Have You Going “Nuts”

The list of crops that California farmers grow are endless, but here are a few of the most popular ones:

Almonds

Almonds are harvested from post-blossomed trees between August and October.

About 80% of the world’s Almonds come from California. With unsaturated fats, protein, and fiber, it is the perfect all-around snack to keep you full in between meals.

The hearty nut is also a great source of vitamins and minerals, such as vitamin E, manganese, and magnesium which support blood and bone health.

Grapes

Grapes grow blissfully in California’s dry summers and cool winters.

The state supplies 99% of the US’ commercially grown grapes and many are turned into wine (Did you know that 90% of U.S. wine exports are California-made?).

These sweet, tart, crisp, and juicy fruits are best enjoyed when in season from May through January, and are known to have heart-healthy and anti-aging benefits due to their strong antioxidant profile.

Walnuts

Walnuts thrive in Central Valley California where they are harvested from August through November.

California supplies 99% of the US’ walnuts, and around 75% of the world trade.

Unique from other nuts, walnuts have significantly higher amounts of omega-3 fatty acids, which are known to reduce the risk of a heart attack and stroke.

Walnuts are also a good source of protein, fiber, magnesium, and phosphorus.

Give Farmers a Round of Applause

The next time you go to the grocery store, pay attention to how much food was grown in California– you might be surprised!

Although grocery stores offer convenience, it is never a bad idea to visit your local farmer’s market when shopping for produce.

Purchasing locally reduces your carbon footprint (Go Sustainability!), and supports your community. Find out more about how our organic meal delivery supports local farmers all across the country.

Don’t forget to thank the farmers when you have the chance.

The post California Farmers Lead the Nation appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

You may want to grab a glass of red wine during your next happy hour.

Several studies claim that moderate red wine consumption may reap heart-healthy benefits.

Mediterranean countries who drink red wine on the daily have low heart disease rates, but is wine really the answer?

It may be a contributing factor, but before you pour another glass, remember that drinking alcohol in excess can harm your health. The red wine debate is ongoing, but here is what we know:

The Buzz on Red Wine Benefits

First of all, red wine isn’t single-handedly going to cure or prevent a disease. Antioxidants, molecules that help prevent cell damage, found in red wine get the spotlight when it comes to potential health benefits. Here are some of the antioxidants that research has been buzzing about:

Resveratrol

• May help lower cholesterol, prevent blood clots, inhibit cancer cell growth, and improve bone health
• Found in the skin of grapes
• Also found in apples, raspberries, blueberries, and plums

Tannic acid

• May improve blood flow and inhibit cancer cell growth
• Found in the skin and seed of grapes or oak barrels that wine may be aged in
• Also found in teas, especially green tea

Anthocyanidin

• May help lower blood sugar levels, reduce inflammation, and have anti-cancer effects
• Pigment found on the skin of red grapes, giving them their color
• Also found in red, blue, or purple colored fruits such as berries

Flavanols

• May help reduce inflammation and have anti-cancer effects
• Found on the skin of grapes
• Also found in green tea and cocoa

Keep in mind that conclusions about antioxidants and red wine have varied and more research needs to be done. Overall health is affected by many factors such as genetics, physical activity, and the environment.

What About White Wine?

Grapes’ skins are removed much earlier in the production of white wine compared to red. Since most of the antioxidants are found in the skin of grapes, white wines are less likely to provide health benefits.

Drink Responsibly!

Although wine may provide some health benefits, it should be consumed with caution. Like any other alcoholic beverage, it is important to drink it in moderation. According to the 2015-2020 Dietary Guidelines for Americans, moderate drinking is considered one alcoholic beverage per day for women and two for men.

One alcoholic beverage is equivalent to:

• 5 fluid ounces of wine (12% alcohol)
• 12 fluid ounces of regular beer (5% alcohol)
• 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol)

Related: Wine 101: crash course for beginners

References:

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/eat-right-and-drink-responsibly
https://www.ncbi.nlm.nih.gov/pubmed/29756977
https://www.ncbi.nlm.nih.gov/pubmed/23089888
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666621/
https://www.ncbi.nlm.nih.gov/pubmed/17136085
https://www.ncbi.nlm.nih.gov/pubmed/25772634
https://www.ncbi.nlm.nih.gov/pubmed/19660752
https://www.ncbi.nlm.nih.gov/pubmed/21130758
https://www.acs.org/content/acs/en/pressroom/presspacs/2014/acs-presspac-may-21-2014/red-wine-shows-promise-as-cavity-fighter.html
https://www.ncbi.nlm.nih.gov/pubmed/24773294
https://health.gov/dietaryguidelines/2015/guidelines/appendix-9/
https://www.ncbi.nlm.nih.gov/pubmed/28559739
https://medlineplus.gov/antioxidants.html
https://www.ncbi.nlm.nih.gov/pubmed/29587406
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1768013/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3821578/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537860/

The post “Wine” Not? Red Wine May Have Health Benefits appeared first on Fresh n' Lean.

It’s time to clear the air and talk about why eating fat is okay, and why some fats have a better reputation than others.

Fat Misconceptions

Here are the common misconceptions about good vs. bad fats.

“Fat Will Make Me Fat”

No, eating fat doesn’t necessarily make you fat. Fat is richer in calories (AKA: energy!) than carbohydrates and protein, so eating it is simply an easier way to acquire excess energy.

Our bodies convert extra energy into fat molecules, regardless of the food source. These fat molecules are stored in our bodies but get converted back into energy when needed.

If we don’t use up the molecules for energy, they might build up, causing weight gain and physical changes. Don’t let this scare you from eating fat– just keep moderation in mind! With a balanced diet and moderate exercise, this will hardly be an issue.

“I’m Gonna Get a Heart Attack”

Aside from weight gain, fat is also associated with increasing the risk of heart disease. This may be true for certain types of fat, but not all fats are created equal.

Certain fats increase the “bad” cholesterol in our bodies which promote plaque build-up in our arteries. This slows down blood flow, and if conditions worsen, can lead to a heart attack or stroke.

Control Your Cholesterol

Cholesterol is a molecule used in many bodily functions such as cell membrane, hormone, and vitamin D production, but too much can be dangerous. Although cholesterol isn’t a type of fat, both belong in the same family called lipids due to similar characteristics.

It travels the blood in little spheres called lipoproteins, some of which are prone to get stuck in our arteries– this is why cholesterol is often categorized as “good” or “bad”!

“Bad” LDL Cholesterol (LDL= Low-Density Lipoprotein):

Transports cholesterol to cells where cholesterol is needed but can get stuck in our arteries if too much is in our blood

“Good” HDL Cholesterol (HDL= High-Density Lipoprotein):

Helps pick up and get rid of excess cholesterol in our blood, reducing the risk of plaque build-up!

Research hasn’t fully understood whether or not eating cholesterol-containing food directly correlates to the amount we have in our blood. Studies suggest that the types of fat we eat play a bigger role in influencing our blood cholesterol levels.

Some people have a familial component to high cholesterol meaning they are at higher risk of having high cholesterol if it runs in their family.

Fat Facts: What You Need to Know!

Have you seen the terms Monounsaturated, Polyunsaturated, Omega-3’s, Trans, and Saturated thrown around in the media or on food packages at the grocery store? Those fancy names refer to the structures of fat molecules, which affect how they function in the body.

INFOGRAPHIC

Good Fats vs. Bad Fats

We shouldn't avoid all fats. Without fats, our bodies would cease to function. Find out which fats will help your mind and body function at optimal levels and which fats make you feel sluggish.

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Unsaturated fats

Unsaturated fats are typically found in oils and have a good reputation for providing health benefits, such as lowering “bad” cholesterol. They are further categorized into the terms Monounsaturated and Polyunsaturated Fatty Acids.

Monounsaturated Fatty Acid (MUFA):

Monounsaturated fats (good fats) may improve insulin sensitivity, meaning energy gets used up by cells more efficiently and may raise “good” cholesterol.

Good sources of monounsaturated fats:

• Olive oil, canola oil
• Nuts
• Avocados
• Safflower oil, peanut butter/oil, and sesame oil

Polyunsaturated Fatty Acid (PUFA):

Polyunsaturated fats may protect against inflammation, lower the risk of developing Alzheimer’s, improve lipid profile, and maintain immune function. Two types that we can only get from food or supplements are called Omega-3 and Omega-6 fatty acids.

Omega-6’s are commonly found in vegetable oils that many of us get enough of due to their popular use in snacks and processed foods.

Omega-3 fatty acids are important because many individuals do not get enough, and they may play roles in brain and vision development, blood health, immune and inflammatory responses, and allergic reactions.

Good sources of polyunsaturated fats:

• Fatty fish (salmon, albacore tuna, sardines)
• Walnuts
• Vegetable oils
• Flax seeds and chia seeds
• Eggs (if the chicken is given high omega-3 feed).

Saturated Fat

High concentrations of saturated fat can be found in butter, animal meat, and dairy products. If consumed too often, saturated fat may help raise blood cholesterol levels, including the “bad” kind, and blood sugar.

Completely avoiding food that is high in saturated fat may not be realistic, and it is okay to eat them in moderation. A great way to reduce saturated fat intake is to stick to lean meats and low-fat dairy products!

Trans Fat

Trace amounts of trans fat are naturally found in some meat and dairy products, but most are artificially produced and used to make processed goods, baked snacks, and margarine.

Products may be labeled “0 g trans fat” if no more than 0.5 g of trans fat is in each serving, but anything that lists “partially hydrogenated oil” in the ingredients has some.

Trans fat was deemed generally unsafe by the Food and Drug Administration (FDA) and eating too much of it may increase “bad” cholesterol, while decreasing “good”. Try to avoid trans fat by paying attention to nutrition labels!

So.. This Fat vs. That Fat?

Did you know that all of the fatty food we eat has a combination of both saturated and unsaturated fat? The important part is knowing which foods are higher in which fats.

Studies have shown that consuming foods higher in unsaturated fat instead of saturated and trans fat is better for our hearts.

If you are into numbers, 20-35% of your calories should come from fat, with no more than 7-10% from saturated fat. Learning more about different foods will help us make balanced choices.

References:

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=2967
https://courses.washington.edu/conj/bess/cholesterol/liver.html
https://jandonline.org/article/S2212-2672(13)01672-9/pdf
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats
https://medlineplus.gov/ency/patientinstructions/000785.htm
https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/triglycerides-why-do-they-matter
https://www.khanacademy.org/science/biology/macromolecules/lipids/a/lipids
https://www.hopkinsmedicine.org/healthlibrary/conditions/cardiovascular_diseases/cholesterol_in_the_blood_85,p00220
https://www.ncbi.nlm.nih.gov/books/NBK470561/
http://www.indiana.edu/~oso/Fat/Definitions.html
https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#limits-on-calories-that-remain-after-food-group-needs-are-met-in
https://healthyforgood.heart.org/eat-smart/articles/trans-fat
https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
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In fact, a 2018 Gallup poll shows that 21% of Americans actively try to include gluten-free foods in their diet. That’s around one in five or 68.4 million people. Another statistic states that around 3.1 million Americans follow a gluten-free diet.

At this point, it’s safe to say that a gluten-free lifestyle has become commonplace.

But why do people avoid gluten? Do doctors even recommend it?

And, oh yeah,

What is gluten?

Gluten is a protein–not a carb, even though that’s often confused. It’s found in wheat, rye, barley, and triticale—a newer grain that crosses between wheat and rye. Gluten helps food maintain their shape and gives them a desired elasticity. That’s why many gluten-free breads aren’t as soft or stretchy.

Where can you find gluten? It is primarily found in products like bread, pasta, cereal, soups, and even salad dressing. Foods that are processed in facilities that use gluten may be cross-contaminated by it. Even rice or quinoa could be cross-contaminated with the gluten, so check the labels if you’re trying to avoid it!

Most beers and some wines have gluten in them. If you are intolerant or sensitive to gluten, you may need to re-think your drink.

Why do People go Gluten-Free?

Many go gluten-free because of health reasons. One serious condition is called Celiac disease, a fairly rare auto-immune disease (about one in a hundred people have it) that causes intestinal inflammation and/or damage after gluten is consumed. Some also have non-Celiac gluten sensitivity, which can cause symptoms like headaches and numbness in the arms and legs. Some simply go gluten-free for the believed health benefits.

It’s always a good idea to consult a medical professional before going gluten-free. If you do have Celiac disease or gluten sensitivity, doctors will have to assess your body’s reaction gluten. Most people do not need to avoid gluten.

Why some people avoid gluten, even if they are not sensitive to it?

There are obvious positives for those with Celiac disease or gluten sensitivity, but what about those of us who are just curious? Here are some reasons that many go gluten-free for:

Reduce gas

Whole grains (such as those that contain gluten) may leave behind indigestible parts that ferment and produce gas in our digestive system. Although whole grains have multiple health benefits, reducing flatulence sounds like a plus for many.

Fear of inflammation

People with certain chronic health conditions, such as arthritis or asthma, may be prone to developing non-Celiac gluten sensitivity. This is mainly due to a protein found in wheat that may trigger inflammation in those populations.

Vitamin absorption

Wheat contains phytic acid which is may prevent or reduce the absorption of minerals such as zinc, iron, and calcium.

Clear skin

Some people claim that after a week or two of going gluten-free, their blemishes go away. Although that is usually a sign that a gluten-sensitivity was present, many individuals are willing to give it a try.

More energy

Some say they simply feel energized and positive after going gluten-free. This may be a result of eating more fruits and veggies after removing a large portion of starchy foods from their diets.

Luckily, the gluten-free lifestyle is not foreign in any part of this country. Most restaurants will have plenty of options for you. You won’t have to completely change the way you live, especially with an abundance of gluten-free recipes available online.

Eat Smart!

Nowadays, going gluten-free isn’t too hard because of the growing availability of gluten-free products. However, just because a product is labeled ‘gluten-free’ does not necessarily mean it is healthier than products that contain gluten.

Food companies might be using the label for marketing purposes, because more and more people are becoming interested in going gluten-free. These products may still contain large amounts of added sugar, sodium, or other ingredients you might want to limit.

If you are only going gluten free in hopes of a healthier lifestyle, you might need to dig deeper into other barriers that are holding you back. Maybe it isn’t gluten that you should focus on. Pay attention to small behaviors that you want to change and work on them one at a time.

What to Do?

One way to avoid the food industry’s tricks is to stick to foods that don’t have complicated, hard-to-read labels. That usually means going for the fresh fruits and vegetables in the produce aisle- you can never go wrong with choosing whole foods.

At Fresh n’ Lean we use fresh, organic ingredients–and we’re gluten-free. Whatever your reason is for going gluten-free, we have options available for you that are also packed with nutrients for a strong and healthy body.

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