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Uplive: Week 2

Uplive: Week 2

With growing awareness about the importance of healthy fats, this week's upgrade is replacing oils high in damaged fatty acids with those rich in omega-3. We’ll explore why making this switch is beneficial and how oils like coconut oil and extra virgin olive oil can positively influence our health.

Bad Oils

Many commercially used oils, such as corn, canola, safflower, and sunflower, undergo a process called refining. This process, while making the oil more stable for longer shelf life, unfortunately, can damage the fatty acids present in the oil, creating trans fats and free radicals.

Trans fats are known to increase LDL (bad cholesterol) and decrease HDL (good cholesterol), leading to a higher risk of heart diseases. Free radicals, on the other hand, can damage our cells and are linked with various health problems, including premature aging and certain cancers.

Good Oils

Coconut Oil

Coconut oil is a powerhouse when it comes to health benefits. It mainly consists of medium-chain triglycerides, which are quickly metabolized by the liver and provide a swift source of energy. Some of the potential benefits of coconut oil include:

  • Boosting metabolism: MCT in coconut oil can increase the number of calories your body burns compared with longer-chain fatty acids.
  • Supporting brain health: MCT can be broken down into ketones, which can act as an alternative energy source for the brain.
  • Improving skin and hair health: Coconut oil can be applied topically to moisturize and nourish.

Extra Virgin Olive Oil

EVOO is derived from the first pressing of olives without any heat or chemicals, ensuring it retains its natural nutrients. EVOO is rich in monounsaturated fats and contains a good amount of omega-3 fatty acids. Benefits of EVOO include:

  • Heart health: Regular consumption can help reduce the risk of heart diseases by improving cholesterol levels and reducing inflammation.
  • Rich in antioxidants: These compounds protect your cells from damage and can fight inflammation.
  • Potential anticancer properties: Some studies suggest that the compounds in EVOO may help reduce the risk of certain types of cancer.

Making the Switch

Transitioning to healthier oils is simpler than one might think. Here are some steps to help guide the way:

  • Read labels: When shopping, always check the ingredient list to ensure you're buying pure, unrefined oils.
  • Start slow: Introduce new oils gradually into your diet. Use EVOO for salads and coconut oil for cooking or baking.
  • Experiment in the kitchen: These oils can add a delightful flavor profile to your dishes, so don’t be afraid to try them in different recipes.
  • Storage matters: Keep these oils in a cool, dark place to retain their nutrients and avoid rancidity.

I know I said "start slow" above and I do recommend that, except if you have any of these oils in your pantry: corn, canola, safflower, or sunflower. Throw them out for the immediate win!

Bonus: Recipes

I hadn't planned on including recipes when I started writing this post, but obviously we gotta have recipes to go with the upgrade.

More Than the Sum of Its Parts Corn Crisps

  • 1 cup cornmeal (coarse is better)
  • 1/2 cup sesame seeds
  • 1/2 cup hemp seeds (substitute: all sesame seeds)
  • 2 tsp salt
  • 2 tbsp virgin coconut oil
  • 1 cup boiling water

Mix all ingredients and spoon onto baking sheet in 2" rounds (use your fingers). Bake at 375 F for 20 minutes, then flip and bake another 10 minutes. Let cool.

Serve with or without guacamole. It's not until you eat one of these that you realize how much they are more than the sum of their parts. Enjoy!

Olive Tapenade Just In Time

  • 1 1/2 cup pitted, brined black olives
  • 3 tbsp capers
  • 1 1/2 tbsp parsley, chopped
  • 3 cloves garlic
  • 3 tbsp lemon juice
  • salt and pepper to taste
  • 1/3 cup extra virgin olive oil

Add all ingredients (except EVOO) to food processor and pulse a few times till coarse. Slowly add EVOO and pulse until a coarse paste. Add salt, pepper, and other spices to taste.

Serve over thinly sliced tofu baked in garlic, EVOO, and shoyu.

Conclusion

Upgrading your oil intake by replacing those high in damaged fatty acids with healthier alternatives can greatly benefit your overall well-being. Embrace the goodness of omega-3 rich oils like coconut oil and extra virgin olive oil, and experience the myriad health advantages they offer.

Check out the previous articles of this series at Uplive.

Uplive. Life. Upgraded.

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