212 – Weekly Nutrition Tip: Good Fats

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Tip #14: Good Fats
by Dr. John Berardi of Precision Nutrition

On average, most people should ensure that 25-35% of their energy intake comes from fat, with your fat intake split equally between saturates (animal fat), monounsaturates (olive oil, avocados, etc), and polyunsaturates (flax oil, salmon oil, etc.). Your total fat in the diet may vary but make sure you’re getting about 1/3 of each type for the best fat balance.

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I’m currently reading a very interesting book entitled Good Calories, Bad Calories by Gary Taubes that stresses the same thing as today’s Precision Nutrition tip – the importance of getting a good balance of healthy fats. It’s a really well-written and thorough book, but DENSE – not something you can scan lightly. If you have the inclination, I would highly recommend it.

Tomorrow is Day 3 of my marathon training which calls for 3 miles – easy peasy. But then Wednesday will be my toughest run to date – 8 miles! The worst part is the timing. Tomorrow night, I’m going to an outdoor John Mayer concert (wheee – can’t wait!) so I don’t know how I’m going to feel Wednesday morning. Maybe I’ll try and do the 8 miles tomorrow morning instead and save the 3 miler for the following day? We’ll see.

I also wanted to thank you all once again for the supportive comments you left on my marathon post yesterday. So many new shredders and my old pals left me such kind encouraging words. I was truly blown away!

********TRINITY MISSION: DAY 36 of 45********

Pure Nutrition:

Raw Food Diet using Precision Nutrition Endomorph Guidelines

Bodybuilding Strength Training:

Turbulence Training – Bodyweight Dumbbell Fusion Fat Loss Workout A

Cardio or Athletic Training:

Turbulence Training -Interval Workout A – Outdoor bike ride

Weekly Run Total:

Jun 22 – 28: 18.56mi – 10″30′/mile – 1498 calories
Jun 29 – Jul 5: 17.87mi – 13″16′/mile – 1462 calories
Jul 6 – 12: 26.04mi – 14″15′/mile – 2139 calories
Jul 13 – 19: 5.27mi – 12″57′/mile – 434 calories

See my July 2nd post, 200 – And They’re Off! Shredder+ Team Begins, for more details about Nike+ and how you can join the Shredder+ Team!

Tagged as: Precision Nutrition

Michael

Come now, Lilla, you know we all love you….especially me…your the beautiful little shredder that I took to from the beginning

I have that book about Good Calories, Bad Calories, but haven’t had the mindset to tackle it yet. Glad to hear you say it is good.

Looking especially hot in your photos today.
Buffedstuff

Lilla, we are always cheering you on,and enjoy the concert, I just know it will be awesome.
DeDe

I can’t wait to hear how your 8 miler goes. You’re going to do great!

I certainly don’t know what I’m doing and shouldn’t be spouting off any advice, but… my philosophy about workouts in general is, if you have the time now, do it now. You just never know what will happen later, so make sure the things that are most important get done.

Now, feel free to completely disregard that and do what feels right to you.
Andrew

Hey Lilla,

Have a great time at the concert, I have a John Meyer album and it’s great for chilling out too!!

I will run with you Wednesday, in mind that is, I am upping my distance today to 10kms which is 6.25 miles and then Wednesday will go to 13kms which is just over 8 miles. I have run that far for quite a while but thought I would offer as much support as I could as I know that it can be very lonely running these distances.

Good luck…
juli gets happy

The philosophy is, when it comes to running, DO WHAT YOU CAN…that is all.

And give your best. You will seem you can do it and you will be great with it!

You can do 8 miles by running and walking as well. It doesn’t matterm just stay on your legs and carry on.

YOU CAN DO IT.
www.kalililla.com

Thanks, Michael. You were one of the first to post a comment on my blog. If I remember correctly, you promised to keep me accountable and help me out all along the way. And you have!
www.kalililla.com

Dede,
That’s a great philosophy! It can be applied to everything that’s important to one.
www.kalililla.com

Thanks Andrew for the “company.” That’s a lot of miles you’re covering in 2 days – awesome!

Have you heard John Mayer’s live recordings? I prefer ith so much more to his studio stuff. Check out “Try!”
www.kalililla.com

Thanks Juli,
I think I will be doing a combo of walking and jogging. I just have to set my mind to it and DO IT like you said.
dougal

Lilla, I havn’t been here for a while and that has helped to see how fantastic you are looking…seriously you are looking like a…fitness model. Your running initiative is amazing well done and BTW you absolutely can run a marathon. Just take the training slowly and make sure you build a good base and you’ll be fine.
Can you feel the lurve
www.kalililla.com

Thanks Dougal! Don’t know about fitness model (lol) but I appreciate the compliment and the marathon encouragement!