Sunday in the Kitchen with Katherine

Sunday in the Kitchen with Katherine

What do you eat as a fat source in your meals? 

After working with my holistic nutritionist I quickly realized that I wasn’t eating enough fats!  Fat plays an extremely important role in our body as women.  Fat in food provide the absorption for vitamins A,D,E, and K (the fat soluble vitamins).   This means that these vitamins wouldn’t cross the barriers of the small intestine to get into our body without being absorbed in fat. Vitamin A is essential for good vision, vitamin D for bone health, K for blood clotting, and E for limiting the formation of harmful free radicals.  When fat is consumed with carbs it also helps to regulate our insulin and glucose levels, which is crucial for mood regulation, as well as weight maintenance.  Ever wonder why if you have a bowl of cereal for breakfast, or a sandwhich with no protein or fat for lunch you are hungry, and probably moody soon after? Fat also slows down digestion, therefore keeping you fuller longer!  Fats, and specifically cholesterol also make up our hormones!  This would explain why low fat, or no fat diets often wreak havok on women’s bodies.

Fat’s can be found as:

Saturated- Meat and dairy products, as well as coconut oils.
Unsaturated:  Fish, nuts and seeds, oils, avocado
Trans:  In processed foods – Should be avoided at all times.

You need both Saturated, Unsaturated, and to consume cholesterol to lead a balanced and healthy lifestyle. 

I wanted to share this great recipe today because it’s a wonderful way to get some unsaturated and saturated fats in early in the morning.  This will help you stay fuller all day!!

And like usual, it’s super quick and easy to do (my style) J

Also- If you are looking to learn more about how fitness and nutrition can balance your hormones, and boost your metabolism, sign up for our 3 hour workshop on May 31st :

https://www.eventbrite.ca/e/sluggish-metabolism-and-whacky-hormones-fitness-and-nutrition-can-help-tickets-11210997395

http://www.fitsugar.com/Baked-Eggs-Avocado-Recipe-30787252

INGREDIENTS
2 ripe avocados
4 fresh eggs
1/8 teaspoon pepper
1 tablespoon chopped chives

DIRECTIONS
1.  Preheat the oven to 425 degrees.
2.  Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
3.  Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
4.  Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
5.  Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!
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