It Happened This Week: Healthy Fat, Meal Timing for Weight Loss & Spicing Things Up


Lisa shared with us a beautiful recipe featuring avocadoes yesterday — a delicious high-fat item that’s oh-so-good for us.  Her recipe comes right on the heels of the release of a Harvard study that confirmed what we and many other nutritionists have been saying for years — no fat is not the way to go.  Healthy fat is.  The study looked at polyunsaturated fats; avocado contains monounsaturated fat.  But it’s all good.  So get out there and enjoy those avocadoes.  (Which reminds me that my friend and colleague and talented culinarian Donna Shields, RD, prepared me a chocolate pudding made with avocado this week.  We’ll definitely put that recipe up on the site soon!)

Another study out of Harvard this week also shined the light on eating good amounts of healthy fat.  Seems women who ate the highest amounts of omega-3s (found in fish, walnuts, canola oil and grass-fed beef, all of which we regularly use/serve at Green Mountain) were 22% less likely to develop endometriosis than women who ate the least amount.  Women who ate the most trans fats (found in hydrogenated vegetable oils) were 48% more likely to develop endometriosis compared to those who ate the least amount of omega-3s.

Will eating several small meals a day as opposed to three larger ones make a difference to metabolism and speed healthy weight loss?  It’s a perennial question posed to us at Green Mountain.  According to a recent study published in the British Journal of Nutrition and reported this week in the New York Times, it doesn’t matter.  Another vote for doing what feels best to you.  We are convinced at least three meals a day is important as part of mindful eating.  Less than that can set us up for out-of-control hunger.

I love Indian food and love what it does for my health, too.  The myriad spices it contains not only add wonderful flavor, they’re being identified more and more as key ingredients in a food as medicine approach to healthy eating.  For example, another study reported this week in Science Daily showed that curcumin, one of the principal components of tumeric (which gives that lovely orange color to Indian foods), seems to delay the liver damage that eventually causes cirrhosis.  Looks like that’s another benefit of its anti-inflammatory and antioxidant properties.

I’m planning on getting outside to enjoy the loveliness of a Vermont spring this weekend.  What’s on your agenda?

3 responses to “It Happened This Week: Healthy Fat, Meal Timing for Weight Loss & Spicing Things Up”

  1. We really need to reeducate the general population that beleives that fat = fat. This is not the case. There is a lot of info out there about that. Easy answer eat fats that are UNPROCESSED…nuts, avocados, olive oil and Full Fat Dairy. Think about it, when you buy Low-fat process food, something is being altered/added to change it!

  2. Sagan says:

    Eating healthy fats is on my agenda this weekend 😀 When we eat food that tastes good and does our body good too, we know we’re in a great place.
    .-= Sagan’s last blog post..The Living Healthy in the Real World Guide to Budgeting =-.

  3. I would love to see the avocado pudding recipe – that sounds so interesting!
    .-= Nutrition to Kitchen’s last blog post..Macaron (and other fine desserts) hunt in Tokyo =-.

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About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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