Life Stuff...: Healthy Fats, Healthy Snacks!

I orginally wrote this post at the beginning of a new year. It was January, and the time of year when people focus on being or becoming healthy--exercising, losing weight and eating right. Today, we are emerging from the 2020-21 Covid Pandemic and finally getting our lives back--in many ways it feels like January. I have updated the links in this post, but most of the information and recommendations stayed the same. If anything is different for me--it is an emphasis on getting more omega-3 fatty acids and keeping up with the research and controvery over the amount of omega-6 we should get.

Make sure to check out the Harvard Health Publication link below, and I hope you enjoy the humus recipe!

When I became a parent I had to work hard at carving out time to exercise and focus on health, establishing a habit that I still maintain. Living in the Midwest, spring, summer and fall outdoor activities make it easy for me to stay active. But, as I write this from home because of a "cold day" (no school today because temps dropped to -20 degrees F, plus wind chill below -38,) I have to fight the urge to stay huddled under a blanket with with a book and a hot cup of tea. I must admit wearing my pedometer does help keep me motivated. I'll be on my elliptical trainer or dancing around the house later.

Eating healthy can actually be a bit more challenging. A quick Internet search will illustrate the plethora of information floating around out there on food, diets and diet recommendations. Two of my guidelines to healthy eating are to consume a variety of foods in moderation and eat fresh or minimally processed foods. It really helps when you grow it and make it yourself too!

Eating a variety of food includes FAT too. How much fat should I eat? What kinds of fat should I eat?
Does fat make you fat? Is saturated fat really bad for you?

One of the best articles I have read on fat is from the Harvard Health Publishing, Harvard Medical School,

It addresses the controversies on high fat-low fat diets, the consumption of saturated fats, and the effect of fats on obesity, heart disease, stroke and diabetes.

The Harvard article along with other resources emphasize the health benefits of consuming mono and polyunsaturated fats. Making sure that you include nuts, seeds, fruits, vegetables, grains and fish that provide these nutrients may be connected to better health and weight management. Here is a link to a chart showing the breakdown of fats in food (The Food Chart.)

A few of my favorite ways to include these fats in my diet are:
1. Topping oatmeal or salads with almonds, pecans, sunflower seeds or walnuts
2. Replace butter with olive or avocado oil (dipping oils, drizzled on popcorn, for stir-fries and roux)
3. Eating hummus, guacamole and salsa for snacks
4. Use natural peanut butter (rather than those with added hydrogenated fat and sugar :( )

Here is my favorite humus recipe. Adjust the spices to suite your taste!

Roasted Garlic Hummus

One 15 oz can chickpeas (garbanzo beans)*
1/4 cup fresh lemon juice
1/4 cup Tahiti paste (ground sesame seeds) (can substitute peanut butter)

2 cloves roasted garlic, minced

2 tablespoons olive oil

1/2-1 teaspoon salt

1/2-1 teaspoon ground cumin
1/4 teaspoon cayenne pepper (optional)
2-3 tablespoons water

*Extra olive oil, red pepper flakes and or paprika for serving

Directions:
1. In a food processor or blender combine the lemon juice and Tahiti paste for 1-2 minutes or until light and fluffy.

2. Add remaining ingredients and blend for 2-3 minutes, stopping twice to scrape down sides. Add enough water to achieve the desired consistency. Adjust the spices to your taste.

3. Place in a serving dish and garnish with olive oil, red pepper flakes, paprika, pine nuts or minced roasted red peppers. Serve with pita chips and ENJOY!!!