The topic of dietary fats is full of myths and misconceptions. A few years ago, we were told all fat is bad. Then, low-fat was good. Then we learned that low-fat isn’t really that good for you. Now the advice is that some fats are good. It feels like fat has come full circle! See what I did there?

As someone who’s battled the war on fat all my life, I feel like I’ve read, heard and watched everything on the issue. But before we get into the facts and myths, let’s define healthy versus unhealthy fats.

• Healthy Fats: These include monounsaturated and polyunsaturated fats. They are found in foods like olive oil, avocados, nuts, seeds, and fatty fish like salmon. These fats can help reduce the risk of heart disease, improve brain function, and support overall well-being.

• Unhealthy Fats: Trans fats and saturated fats are generally considered harmful. Trans fats, found in many fried and baked goods, can raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease. Saturated fats, found in red meat and full-fat dairy products, should be consumed in moderation.

What’s the Issue?

The big issue with healthy and unhealthy fats is how they affect your cholesterol levels. Eating a lot of saturated fat like fried chicken and donuts increases LDL (bad) cholesterol, which can clog your arteries and raise the risk of heart disease and stroke.

On the other hand, unsaturated fats help to raise HDL (good) cholesterol levels. HDL picks up excess LDL in the blood and moves it to the liver, where it is broken down and discarded. The key is to have a high HDL-to-LDL ratio, and eating unsaturated fats will help.

But eating more healthy fats isn't enough. You also need to cut out unhealthy saturated fats. A study from Harvard found that eating monounsaturated fats, largely from nuts and olive oil, can lower the risk of heart disease, especially if they replace saturated fats and refined carbs. But eating too much saturated fat can cancel out the benefits of healthy fats.

Mythbusters

1. All Fats Are Unhealthy - Not true! While trans fats and excessive saturated fats can be harmful, monounsaturated and polyunsaturated fats are beneficial and necessary for health.

2. Eating Fats Will Cause Weight Gain - Eating healthy fats can actually help you manage your weight. They keep you full and satisfied, which can prevent overeating and snacking on unhealthy foods.

3. Saturated Fats Are Always Harmful - Recent research suggests a more nuanced view. It's good to limit saturated fats, especially from processed foods, but some sources like coconut oil can be okay in a balanced diet if eaten in moderation.

4. Low-Fat and No-Fat Diets Are Best - Low-fat diets were once popular, but they can lead to inadequate intake of essential nutrients. It's more important to focus on the quality of fats rather than eliminating them entirely.

Now the Benefits

Healthy fats are essential for various bodily functions, including:

• Energy: Fats provide a concentrated source of energy.

• Vitamin Absorption: They help your body absorb fat-soluble vitamins like A, D, E, and K.

• Heart Health: Healthy fats can lower bad cholesterol (LDL) and increase good cholesterol (HDL), reducing the risk of heart disease.

• Brain Health: They support brain function and may lower the risk of Alzheimer's disease.

• Inflammation: Healthy fats can reduce inflammation in the body, which is linked to many chronic diseases.

The Fat List

Ready to eat the fat of the land? Here are some foods that are rich in healthy fats and also low in calories:

• Avocados: Packed with monounsaturated fats, fiber, and various vitamins.

• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats and protein.

• Fatty Fish: Salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which are excellent for heart health.

• Olive Oil: A staple in the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants.

• Dark Chocolate: Contains healthy fats and antioxidants, but enjoy it in moderation.

Chewing the Fat

Knowing the types of fats can help you make better food choices. Focus on healthy fats and limit the unhealthy ones to stay fit. Balance is key. Don’t be afraid to eat avocados, nuts, and olive oil. I’m telling you, your heart and brain will thank you for it.

Now I’m done with the fat jokes.

Mark Wahlberg Shares His Fitness Secrets

Mark Wahlberg is not just a Hollywood star, he's also a fitness icon known for his incredible workout routines. Mark posted his workout schedule on Instagram a few years ago that went viral.

Mark Wahlberg is truly committed to his health and fitness, even in his 50s. His dedication to his diet and workouts is inspiring. By focusing on balance and recovery, he stays in great shape and continues to rock his career.

For his recent movie, Arthur the King, Mark trained hard to look like an adventurer. Unfortunately, he tore his meniscus on the first day of filming. But even with this setback, he stuck to his routine.

In a March interview with Men’s Health, Mark shared his diet and workout routine. He starts his day early with vitamins, water with a zinc tablet, a triple espresso, and a cold plunge. Then he takes creatine before his first meal.

Diet

Mark's breakfast is protein-packed: five eggs, a pork chop, wild smoked salmon, Greek yogurt, and berries. He also drinks green juice. This meal fuels him for the day.

Throughout the day, Mark eats more protein-rich foods:

• Mid-Morning: Chicken breasts, chicken thighs, a bowl of fruit, broccoli, and two handfuls of nuts.

• Early Afternoon: Salmon sashimi, crab salad, cucumbers, and chicken breast.

• Dinner: Steak or fish like halibut or sea bass with vegetables.

He admits he didn’t always eat this healthily, saying, "I've had the worst eating habits. It's sad that it took me until I was about 52 years old to figure it out."

Workout Routine

Mark's workouts are now more balanced. He works out intensely for three days, then takes a rest day, followed by two more workout days and another rest day. This helps him stay fit without overdoing it.

Workout Details:

• Starts with RAMP (Range of Motion, Activation, and Movement Prep) including stretches like the Spiderman stretch and hip bridges.

• Mix of strength exercises using heavy weights, resistance bands, TRX, dumbbells, and kettlebells.

• Includes balance and agility drills.

Mark is also a big fan of F45 training, a 45-minute circuit-style strength training and HIIT workout. These workouts are intense and varied, using dumbbells, kettlebells, and sleds. His involvement with F45 has inspired many, including celebrities like Jimmy Butler and Dwyane Wade.

Recovery

As he ages, Mark focuses more on rest and recovery. He no longer works out every day and includes more rest days to let his body heal. This helps prevent injuries, which are more frequent and slower to heal now.

For recovery, Mark uses several techniques:

• Cold Plunge: Reduces inflammation and muscle soreness.

• Cryotherapy: Exposes his body to extremely cold temperatures to ease muscle pain and improve sleep quality.

• Sleep: He emphasizes getting enough sleep as one of the best ways to recover and heal the body.

Takeaway

Mark Wahlberg's workout routine is tough but effective. His dedication to fitness, balanced with a mix of training methods and recovery techniques, keeps him in top shape. Mark's approach to fitness is both impressive and motivating. It sorta gives me… good vibrations. Okay, that was lame.

Top 5 of the Week

Top 5 Exercises for Building Core Strength

Building a strong core is important for overall fitness and avoiding injuries. Here are five easy exercises to strengthen your core:

1. Plank

How to Do It:

• Get into a push-up position but rest on your forearms.

• Keep your body in a straight line from head to heels.

• Tighten your core and hold for 30-60 seconds.

Muscles Worked: Deep core, shoulders, glutes, obliques, adductors.

2. Dead Bug

How to Do It:

• Lie on your back with arms up and knees bent at 90 degrees.

• Lower your right arm and left leg until just above the floor.

• Return to start and switch sides.

Muscles Worked: Deep core, hip flexors, lower back.

3. Bird Dog

How to Do It:

• Start on all fours with hands under shoulders and knees under hips.

• Extend your right arm forward and left leg back.

• Return to start and switch sides.

Muscles Worked: Deep core, lower back, glutes.

4. Russian Twist

How to Do It:

• Sit with knees bent and feet flat.

• Lean back slightly and hold a weight or ball.

• Twist your torso to the right, then left.

Muscles Worked: Obliques, deep core, hip flexors.

5. Bridge

How to Do It:

• Lie on your back with knees bent and feet flat.

• Lift your hips towards the ceiling, squeezing your glutes.

• Hold for a few seconds, then lower down.

Muscles Worked: Glutes, lower back, deep core.

Additional Tips

• Consistency: Do these exercises 2-3 times a week.

• Form: Keep proper form to avoid injuries and get the best results.

• Progression: Increase the time and difficulty as you get stronger.

Doing these exercises regularly will help you build a strong, stable core, making you better at physical activities and less likely to get hurt.

Quote of the Week

“Choose to be optimistic. It feels better.” – Dalai Lama

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Answer to Last Week’s Trivia

Who wrote the epic poem "The Odyssey"? Homer

Homer was a Greek poet known for writing two epic poems that are key works in ancient Greek literature, the Iliad and the Odyssey.

Trivia Time

Who was the first woman to win a Nobel Prize?

Stay tuned next week for the Answer.

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