As much as you need carbohydrates and protein, your body also needs a certain amount of fat to stay healthy and slim. For one, some very important vitamins are fat-soluble. This means they have to be dissolved in fat before they are carried through your bloodstream. These are vitamins A, D, E and K.

Fat also helps maintain your body temperature and provide much needed padding and insulation for your internal organs. Padding? Yes, your organs need it! One of the most important organs in your body, your brain, is actually made of 60% fat. Your brain needs fat to build nerve tissues in order for it to stay in peak condition.

When you work out, your body uses calories from the carbohydrates you have eaten for energy. After 20 minutes, however, it depends on the calories from fat. Excess calories from fat are stored as energy in adipose tissue for future use.

Good Fat? Bad Fat?

BAD FATS

Saturated fats are generally considered to be the bad fats. They raise your bad cholesterol levels and put you at risk for heart disease. Saturated fats also promote inflammation. An increase in consumption of bad fat increases cases of asthma, allergies, diabetes and arthritis.

However, saturated fats can also be helpful when taken in moderation. Your body needs saturated fat to produce sex hormones like estrogen and testosterone. Individuals are advised to keep the saturated fat in their diet between six percent 10% or lower.

GOOD FATS

Monounsaturated fatty acids (found in olive oil) and polyunsaturated fatty acids (found in safflower and sunflower oils) are generally considered to be the good fats. They decrease triglycerides and your total cholesterol levels.  My note:- Tree nuts, olive oil, avocados, olives, coconut all fall under the good fat umbrella.

However, even the healthy fats can be bad for you. There are two types of polyunsaturated fatty acids: omega 3s, usually found in healthy food, and omega 6s, usually found in industrially processed oils and many prepared foods. It would be healthy to keep a two-to-one ratio of omega 6 to omega 3 compared to the 10 to one ratio that most people in the West consume.

AM I CONSUMING ENOUGH FAT?

There isn’t an exact measure of how much is just right, but there are definitely signs you are not consuming enough.

Hunger

Fat gives you the feeling of fullness. Some people are tricked into eating fat-free snacks, not realizing they are actually overeating. If you don’t feel full, chances are you’re not eating enough calories, fat or fiber.

Dry Skin

Putting moisturizer on your skin isn’t enough to keep it moisturized. You need fat to keep your cells and skin happy. If you notice that you have flaky and itchy skin, consider including more essential fatty acids in your diet.

Extreme Mental Fatigue

Is your brain tired all the time? If you’re having trouble concentrating, it might point to an essential fatty acid deficiency. Neurological abnormalities like this can be solved by adding healthy fats to your diet.

In the end, moderation is key. Pay more attention not only to how much you eat, but also what you eat and the nutrients in them.

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The CrossFit Open is scheduled for the end of February and beginning of March.  Time to get signed up and start getting ready to test your fitness against the rest of the world.  It’s only a $20 sign up.  Go to CrossFit.com and get signed up.

The first week of January we will be participating in the Battle of the Boxes.  It’s a local, Salem area, fundraiser that helps CrossFitters who are battling cancer.  Sign up is about $45 and we will do the workout the first week of January and see how you match up to other local athletes.

This will be the last week to get your favorite workout on the list for January.  Fill out a 3×5 card at the gym and sign it so you get full credit, (blame) for the idea.  I have one card for Bench Press but no one signed it, let me know who you are and a little more about what you want with bench press.

This Saturday December 24th we will be doing the 12 Days of Christmas workout instead of Poker at 8 am.  It’s a bit like the Partridge in the Pear Tree song but has been fun in the past.

The Gym will be closed Monday December 26-Saturday December 31.  There will be home workouts posted on SugarWOD and CrossFit5x5.com for workouts that week.  We will be open starting on Monday January 2 even though it’s a holiday for most.

THIS WEEK’S SCHEDULE-  MONDAY-FRIDAY 5AM, 6AM 4:30PM, 5:30 PM AND SATURDAY 8 AM 12 DAYS OF CHRISTMAS

WORKOUTS THIS WEEK- 12 DAYS OF CHRISTMAS, SNATCH, ROWING, PULLUP/PUSHUP/SQUAT TRIPLET, KAREN, SITUP/LUNGE

This week’s Paleo Recipe is…..

Brussels Sprout Hash with Fried Eggs