103017// Healthy Fats

MetCon//

20:00 AMRAP

Rx+// 3 bar muscle up, 7 Box Jump 30/24, 9 Hand Release Burpee

Rx// 6 Chest to Bar Pullup, 7 Box Jump 30/24, 9 Hand Release Burpee

Scaled// Jumping Chest to Bar Pullup, 7 Box Jump any height, 9 Hand Release Burpee

The culture of CrossFit-primal/paleo-post carb lifestyle movement is such that I don't need to tell you to eat fat. Actually I need to repent quite a bit from encouraging so much bacon and sausage the past couple of years. I'll even claim responsibility for being the person who brought buttered coffee and heavy cream lattes to the Willamette Valley (you can eye roll). If you're uninformed on the benefits of eating healthy fat, here's a short list.

-It's slow digesting, so it can help make you feel fuller longer (satiated). Because a. it spends a long time in your system before being metabolized. and Because b. it effects many hormones that effect or control satiation- insulin, ghrelin, leptin, and others.

-healthy fats can help regulate inflammation.

-they make food taste good.

Healthy fats are fats that are as close to their unprocessed natural states. Animal fats from wild or free range sources. Unsweetened, full fat dairy products milk, cream, butter, ghee, yogurt, unsweetened cheeses. Avocado, Olives, Nuts and seeds. Oils that have been made through minimal processing. EVOO, Coconut oil, Nut and seed oils, truffle oil.

And the fats you need to avoid are the opposite- processed fats. WTF is a canola? Last time I checked, there aren't a lot of vegetables with enough fat to get oil from. These fats go through a process using harmful solvents and cause a lot of inflammation and wreak havok on your hormones and arteries and organs. Peanut oil, vegetable oil, soybean oil. 

A pretty safe and reasonable portion size is to use your thumb. One thumb of healthy fat per meal for women or up to two thumbs of fat for men. That is a hard enough habit to keep, so don't worry about any more measuring than that. Eat fat because it tastes good, and add it to complement your meal. It'll help keep you full and satisfied. It might help reduce some soreness. Keep it whole foods. And of course eat slowly and mindfully until you feel yourself getting full.  If I were to plant my flag anywhere on dietary fat, it would be to eat fats to balance your diet!.... not to “hack” your hormones.