Happy Wednesday, everyone! We're almost halfway through the week! With the holiday last week, this week seems extra long, doesn't it?
But over the holiday, I had some time to think about what you, our readers, might benefit the most from. I had the thought that some easy, simple swaps (like that alliteration?) of healthy foods for the unhealthy, potentially harmful foods you may be eating every day would make things, well, simpler! Over the next few weeks and months, I'll throw some "Simple Swaps" blog posts in the mix, giving you 1 (or more) healthy foods you can easily switch out for the less healthy options you may be used to. Sound good? Let's get started.
Week 1 - Oil
BAD: Toxic Oils (including vegetable, grapeseed, soybean, canola (rapeseed), corn, peanut, safflower, sunflower, etc.)
Toxic oils, usually made from the seed of certain plants or vegetables, are extremely harmful to the body. Never before have we as a culture consumed so many seed oils, and our health is suffering. Did you know that oils made from seeds are high in omega 6 fats? This is an overly simplistic explanation, but basically our omega 6 to omega 3 ratio should be approaching 1:1 (or 2:1 more realistically), but the standard American diet can sometimes get close to a 25:1 ratio!
You may have heard about the benefits of omega 3, common in foods such as good quality seafood and some nuts and leafy greens. Currently, Americans consume a much higher quantity of seed oils and other foods (like some nuts) high in omega 6 (the bad stuff), than they do foods high in omega 3. (If you're interested in a more technical explanation of the ratio and its analysis, you can find that here.)
But the good news is...
There's a Simple Swap for that.
GOOD: Healthy Oils (coconut [oil as well as coconut butter, milk, etc.], olive, avocado, grass-fed butter, clarified butter, ghee, etc.)
Did you know that almost any vegetable tastes the best roasted with coconut oil in the oven? Seriously - if you don't like vegetables, you've been eating them all wrong. They're now my favorite thing.
(Oh, and here's a good list of healthy fats that can replace every toxic one you're currently using.)
A side note: olive oil is a heavily-debated topic in many circles, mainly because a lot of brands of olive oil "cut" or diluted their olive oil with other oils. To me, they tend to taste funny when this is the case. There hasn't been a good solution for figuring out what olive oils are pure that I've found, so I just stick with the brand I've purchased before and love. I do know that domestic olive oil - like from California - tends to be less often diluted than imported olive oils. Weird, right? Bottom line: with olive oil, as with most everything else we put in and on our bodies, quality matters.
So what do you think? Does swapping out the bad oils for good ones sounds simple enough to do? If you have swapped out oils, what has your experience been?
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Disclaimer: The recommendations in this post and on this site are not intended as a substitute for medical advice. Always consult a qualified medical professional when changing your diet, fitness routine, medications, and/or lifestyle.