September 23-29, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

What Are You Smokin’?

In a month of no sugar and no alcohol, fats are a great way to add flavor to food.  They also have some great health benefits, but you must know your fats and better yet, know what fats to cook with and what fats to not heat up. Make sure you know the smoke point of oils before using them for cooking or you could be doing more harm than good. Choose oils high in omega 3’s and omega 9’s. Check out all the deets below.

THINGS TO PRACTICE:

1. The Final Week No Sugar / Alcohol. You have made it this far, and it’s time to finish with a bang!  Stay on the challenge of no sugar and no alcohol this week. Hopefully you are feeling better and your body is thanking you. Give a strong push to the end of the month!
2. Know Your Fats. In a diet without sugar, fats are a great way to add flavor to your meals and your snacks. Oils can make great salad dressings, dips, sautéed vegetables, and much more, but it is important to know which oils and fats to choose for which purposes. There has been a lot of hype about omega fats lately.  Omega 3’s are touted to be one of the best. They help with mental health, brain development, weight loss, reducing liver fat, preventing dementia, and many more positive effects. Omega 3’s are found in walnuts, salmon, mackerel, oysters, chia seeds, flax seeds, and many more nuts and seafood. Omega 6’s are very plentiful in the American diet, and typically are not something we need to strive to get. Omega 9’s, although non-essential, can aid in metabolic health and reduce inflammation. Omega 9’s are most commonly found in almonds, avocados, pecans, cashews, olives, and olive oil to name a few.
Aside from just knowing which fats are the best and what foods contain them, it is important to know how to use them. Flaxseed oil and olive oil, although great fats, are not a good for cooking at high temperatures because they have a low smoke point.  Oils with low smoke points are better for salad dressings, dips, and topping on foods. Avocado oil and refined safflower oil have very high smoke points and can be great for frying at high temperatures. Coconut oil or macadamia nut oil work great at medium temperature cooking, but should not be used for high temperatures.
Make sure to choose the right oil for the job this week and shoot for foods high in omega 3’s and omega 9’s.

GETTING STARTED:

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START WORKOUT #1

THIS WEEK’S RECIPES

GOOD EATS

We love to keep meals healthy, easy, and tasty!  Try some of these awesome recipes this week.

Avocado Breakfast Bowl Recipe

This breakfast is loaded with all the good stuff and will keep you full until lunch!
GET THE RECIPE >

Omega-3 Foil Packets With Salmon and Vegetables

This dinner is healthy, flavorful and mess free!
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Anti-Inflammatory Juice Recipe

A tasty and fresh way to get in more veggies!
GET THE RECIPE >