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coconut oil

Embracing the Fat

January 11, 2012 by gracefulfitness 11 Comments

I’ve always wished that I was a trend-setter but the truth is more like I am a solid trend-follower.  There was that one time in junior high when I was wearing knee high socks way before everyone else at school but West Virginia is behind the times on most things so it probably did not reflect on my (lack of) coolness.

Take America’s obsession with low-fat/fat-free food.  I rode the crest of that wave for as long as anyone.  Back in the day (early 2000’s?) I believed that calories from fiber and protein were what would keep me lean and healthy.  I knew that micro-nutrients (minerals and vitamins) were important too but I figured my veggie-dense diet would take care of that.

Fat, to me, was just a source of excess calories.

This is a bit of an exaggeration, I’ve never said “no” to avocado in my life and I knew that nuts were really healthy but when it came to dairy my cart was always fat-free.  I remember the days when we’d buy an 18 carton of the cheapest eggs and I’d toss the yolks into the trash while making my 3 egg white omelet.   In college I had my cholesterol tested for a class and the results were high.  This thoroughly pissed me off as a vegetarian who was dancing hours on end everyday.  I thought that removing as much saturated fat from my plate would make me low-fat and cholesterol-free.

Not anymore, my friends.

These days my meals are fatty affairs; full of Omega-3, lauric acid, and CLA goodness.

One thing that I’ve learned about fat that really hits home for me that, just like humans, animals “are what they eat”.

If a cow eats grass instead of grain than it is going to change the nutritional make up of it’s milk.  If a chicken is able to peck and scratch and eat grass and grubs than the eggs it lays will be much more nutritious than if it ate grain.  Farm-raised fish eat different than wild fish and thus the nutrients in the meat are different!

Besides a higher vitamin content in “pastured” animal foods, a big difference is in the balance of omega-3’s to omega-6’s.  Both of these are essential  fatty acids but the balance of 3 to 6 in the modern diet is seriously skewed, which could contribute to inflammation and a host of health issues.  A modern diet provides us with too much omega-6’s but eating pastured animal food, rich in omega-3’s, can helps tip the scales back to a healthy 3-6 balance.

Back in college we used to spend like $50 a week-at the most-for the two of us to eat all the farmed salmon and cheap eggs we could.  These days our grocery bills are certainly a little higher but really not that much.  I pay $175 a month for health “insurance” (and I know that many people pay much more than that!) so why would I not spend a few extra dollars at the supermarket to “insure” that I am feeding myself the healthiest fats available?

My favorite fats

  • chia seeds and ground flax seeds for omega-3 fatty acids, which boost anti-inflammatory properties among it’s host of benefits.
  •  nuts, especially Brazil nuts these days for my daily dose of Selenium.
  • butter, yogurt, and milk from grass-fed cows for a healthy balance of omega-3 to omega-6, CLA, and vitamin E.
  • coconut oil for lauric acid, which helps the body absorb micro-nutrients, and because coconut is anti-microbial, anti-bacterial, and high in antioxidants.

Fat is one trend that is in my life to stay.

Want to learn more?  Here are some articles that lay out in more detail the differences between “good” fats and “bad”.

Grass Fed Butter Tribute on Mark’s Daily Apple

Scary Article About Factory  Animal Products from Union of Concerned Scientists

Environmental Impact of Fish Farming from Time Magazine

Nutrition Differences Between Wild and Farmed Salmon from World’s Healthiest Foods

Pastured Vs. Caged Egg Nutrition from Mother Earth News (one of my favorites!)

 

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Posted in: food, healthy fat Tagged: chia seeds, coconut oil, essential fatty acids, lauric acid, omega 3's

Classic Tofu

October 28, 2011 by gracefulfitness 16 Comments

Growing up in a vegetarian, whole grain, milk-straight-from-the-cow/goat type house means that “comfort food” doesn’t necessarily mean your standard mac ‘n cheese.

Nope, my comfort foods are baked sweet potatoes, brown rice, and pan fried tofu with nutritional yeast.

This method of cooking tofu was standard in my childhood house.  In fact, I think we rarely had it any other way!  Years after all the girls in the neighborhood had moved out of their parents homes one of my oldest friends asked me for the recipe.  Recipe?  What recipe, that’s just how you make tofu!

I now make tofu all kinds of ways; baked, stuffed, in lasagna, scrambled with eggs, in stir frys, but pan fried with nutritional yeast will remain forever classic and comforting.

Classic ‘n Cozy Pan Fried Tofu with Nutritional Yeast

Here’s the non-recipe.

Slice extra-firm, organic tofu into thin pieces.

Pour some yeast into a shallow dish and coat each slice of tofu with it.

Heat a skillet over medium heat with a teaspoon or two of your favorite cooking oil.

I used coconut, which is a departure from the olive oil I’m pretty sure my dad used.  I love the flavor coconut oil brings to this dish plus there is some evidence that most vegetable oils have a imbalance of Omega-6 to Omega-3, which means they cause ill effect in the body.

Set slices in hot skillet.

Sprinkle slices with soy sauce and flip after a few minutes.

Serve!

This tofu is great on sandwiches, salads, served with mashed potatoes, or on top of brown rice. 😉

Thanks for all your thoughts, prayers, and comments on my health issues.  It’s an amazing feeling to know so many people are wishing me well and I am sure that it will help in my recovery.  I am feeling pretty good today, little to no pain and I am feeling good about my decision to have gotten the procedure.

Have a great weekend!

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Posted in: cooking, food, super foods Tagged: coconut oil, nutritional yeast, tofu
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I am Faith Levine, a movement instructor, home gardener, mountain biker, hiker, pickle maker, closet poet, and best of friend to some of the most amazing women in the world.

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gracefulfitness@live.com

Header photo: Meredith Coe

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Hi, I'm Faith! New? Check out I Am for my story, I Cook for recipes, and I Move for some motivation to get moving! I'd love to hear from you, e-mail me gracefulfitness@live.com
Header photo: Meredith Coe

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