FAT & my run! Check it out!

Yesterday was a GORGEOUS day! (WEDNESDAY) I couldn't wait to get running! Ahh! SO I started to use Map my run to track my runs and to see the distance that I run. It's awesome! I can save all my runs and share with you!
I did a 6.55 mile run in 1 hour 2 minutes...
660 calories and my
heart rate was between 153-167

Once I was done with my run, I did my little circuit in my kitchen...
pull ups (i have a pull  up bar)- 7 reps
push ups- 15 reps
dips of my chairs in the kitchen- 12 reps
leg raises hanging from my pull up bar- 12 reps
side lateral holding my Chick pea cans- 15 reps
deadlifts with the chick pea cans- 20 reps
did a total of 3 sets- 11 minutes and 77 calories




Wanted to talk a little bit about nutrition and fats. I am sure that when you have fats in your body, you wonder...."How many fat grams does that have in it?"

Some people will take 'fat' completely out of their diet and end up looking like some sick drawn out person with pale skin and dark circles under their eyes in the process. This article explains why fat is one of the essential ingredients to a healthy diet…

There are so many different fat terms - saturated fat, polyunsaturated fat, monounsaturated fat, etc. How did that little three-letter word blow up into a seven-syllable word? Scary, isn't it? However, that three-letter word plays a very significant, very vital part in our diet and overall level of health and fitness.

Most health associations and organizations recommend that you get no more than 30% of your calories from fat. I think people are more concerned about getting too much fat into their diet rather than not enough. Although too much fat in the diet isn't healthy, too little fat can have some very serious consequences.


Fats and oils are a concentrated source of energy and are necessary for good health and fitness. These are some of the side effects that can occur when too much fat is trimmed from the diet:

- hair can fall out faster than fleas off of a dog's back;
- if one is lucky and manages to keep their hair, odds are that it will lose luster and sheen;
- nails can become so brittle, or so hard and curly that they can be used as next year's Christmas ribbon;
- without fat, vital organs will lack cushion;

Fats make up part of all body cells, help us maintain body temperature, and even delay hunger pangs.

Fats in the form of monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods that are a good source for monounsaturated fat are the almond and the avocado.

Polyunsaturated fat is valued for its ability to help lower total cholesterol. Safflower oil has the highest amount of polyunsaturated fat of all the common varieties of oil.

For optimum fitness, get your daily intake of fat, exercise, drink plenty of water and take those vitamins. It's health insurance at its best!

Here are my FAVORITE sources of fat:

Avocado- The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger. (no lie....I eat 1/2 an avocado EVERYDAY!)

Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

Pistachios are cholesterol free. One ounce of Pistachios contains over 10% of  the daily requirements of dietary fiber, magnesium, copper and phosphorus, and Vitamin B. Pistachios strengthen your immune system...keeping you fit.

Brazil Nuts Like most other nuts, Brazil nuts contain heart healthy monounsaturated fats that can benefit cholesterol levels. However, what really makes them special is their high selenium content. Although not strictly speaking an antioxidant, selenium is an essential component of two important antioxidant enzymes, glutathione peroxidise and glutathione. Selenium also works together with vitamin E, one of the important network antioxidants. Brazil nuts' health benefits include helping to protect against heart disease, cancer and thyroid problems.(My favorite snack everyday is 6 Brazil nuts with 6 tbsp Goji berries! YUM)

EXTRA Virgin Olive oilThe greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. (1-3) No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid.

Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation.

I could go on and on about this AMAZING FAT but I think you get the point....oh one more thing, Extra virgin Olive oil is the best amongst the olive oils, because it's the least processed, comprising the oil from the first pressing of the olives.


Again though as I have said...too much of a good thing is NOT so good. You have to space out your fats during the day and Not get obsessed about measuring but make sure you are aware of the caloric intake of the nuts and oils...because they add up...SO even for athletes who are intense in a sport, You have to keep on eye on your servings.