Coming back from a long haul flight most people feel tired, sluggish, and so they naturally tend to reach for high carb, high fat foods. Our body wants energy so we tend to crave things that are bad for us. Jet lag is a drag, but the news isn’t all dire. Here’s how we can satisfy our cravings and not totally pig out. We can fight jet lag as long as we use some common sense.
Here’s a shocker, science has proven that not all fat is bad for you. In fact, research shows healthy fat is necessary and beneficial to our health. The key is being able to distinguish the good from the bad and making the best choices when it comes to incorporating fat into our diet. So as you can see you shouldn’t be too quick to judge “fatty” foods. Here’s what you need to know.
In the 2015-2020 Dietary Guidelines for Americans, for the first time in 35 years, the US Departments of Agriculture and Health removed the limit on total fat consumption in the American diet. Evidence and studies show that eating the good fats actually has benefits as they help to absorb vitamins and minerals while making you feel satisfied which encourages you to eat less. This allows us to control our weight and even help us lose those extra pounds.
Parents tend to keep their kids on a low fat diet but it’s really not necessary. Good fats actually have a lot of benefits. Here are some of my favorite high fatty products I keep in my kitchen.
- Cheese – As a high fat dairy product which contains powerful fatty acids cheese helps to reduce the risk of type 2 diabetes, it’s a great source of calcium and is rich in protein.
- Coconut milk and coconut oil – Coconut fats consist largely of medium-chain fatty acids. These fatty acids are metabolized differently and studies show that medium-chain fats suppress the appetite helping people to consume less calories and boost your metabolism. These types of fats can also help those with Alzheimer’s and are known to reduce belly fats.
- Full Fat Yogurt – Loaded with probiotic bacteria full fat yogurt helps with digestive health and fights heart disease. But be careful because a lot of store bought yogurts are low in fat but contain high levels of sugar. Grass-fed goats milk yogurt is my new favorite product. Fairly new to the North American market, grass-fed yogurts are high in Omega-3 fats and conjugated linoleic acid (CLA) , an important natural fatty acid which is one of the most popular weight loss supplements in the world. It also helps to reduce heart disease and type 2 diabetes.
- Dark Chocolate – Dark chocolate is high in calories and contains over 50% of the recommended daily (RDA) intake of iron, magnesium, copper and other nutrients as well as being loaded with antioxidants.
- Whole Eggs – Many people think eggs are unhealthy because the yolks are high in cholesterol and fat. In fact, eggs contain 71% of the regular recommended cholesterol intake. Whole eggs are also full of vitamins and minerals. They contain powerful antioxidants and choline, a brain nutrient that 90% of people don’t get enough of.
- Mayo – This is an excellent source of Vitamin E and K and contains the recommended daily allowance (RDA) of sodium as well. Mayo helps to prevent you from over eating because mayo has a high caloric content and is very satisfying. Homemade mayo is so easy to make and a lot healthier than the store bought brands which contain other unhealthy and unnecessary ingredients.
- Chia seeds -One ounce actually contains 9 grams of fat and its calories are made up of 80% fat so it is an excellent super food. The majority of the fats in chia seeds contain omega 3 fatty acids and it helps lower blood pressure.
Here is one of my favorite high fat recipe that will leave you feeling healthy and satisfied.
Cristina’s Favorite Vegan Chocolate Banana Bread Recipe:
- 2 cups all-purpose flour
- 1 cup sugar
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- 1 teaspoon salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cloves
- ½ teaspoon ground ginger
- 1 cup mashed bananas
- (approximately 3 very ripe bananas, mashed on a plate using the back of a fork)
- 1 cup canned coconut milk, mixed well before measuring
- ½ cup canola oil
- 2 teaspoons white or apple cider vinegar
- 1 tablespoon pure vanilla extract
- 1 1/2 cups semisweet chocolate chips (dairy-free)
- Powdered sugar for garnish (optional)
Preheat the oven to 350 degrees F. Lightly grease a 5- x 10-inch loaf pan.
In a large bowl, whisk together flour, sugar, baking powder, baking soda, salt, cinnamon, nutmeg, cloves, and ginger. In a separate bowl, whisk together bananas, coconut milk, oil, vinegar, and vanilla. Pour the wet mixture into the dry mixture and whisk until just combined. Fold in the chocolate chips; do not over mix.
Spread the batter evenly into the prepared loaf pan and bake for 50 to 60 minutes until a toothpick inserted in the center of the cake comes out clean with a few crumbs clinging to it. Rotate the pan halfway through baking time. Let cool then sift with powdered sugar.
Try eating some of these healthy fats and you might just beat the worst of your jet lag.
Cristina Carpio is a television personality, brand and restaurant strategist as well as a passionate food and beverage expert. Travel and living life to the fullest is in her DNA. In addition to hosting Going Global, Cristina is a country ambassador for a global immersive dining platform and has a column for a noted North American food and beverage industry magazine. She has also been recognized for her work and involvement in charitable and community projects and has hosted several prestigious festivals, fashion and cultural events.