The Good, The Bad & The Healthy

The word “fat” has been negatively associated with an unhealthy lifestyle and unwanted weight gain. Which is why in this wellness journey, the first step is by changing our mindset on what fat is. That certain types of fat are actually good and necessary for our bodies.

The Good

Omega-3 fatty acids help with digestion and actually burn body fat particularly in the abdominal area. Great sources of omega-3 are in fat-rich fish such as tuna and salmon.

Monounsaturated Fatty Acid or MUFA are plant-based fats that not only help with reducing fat, but also help prevent type 2 diabetes and heart disease. MUFA-rich foods which help control blood sugar and are great sources of fiber include:

  • Oils such as olive, canola, sunflower, sesame, flaxseed and peanut.
  • Nuts and seeds like sunflower, walnuts, almonds and peanuts.
  • Avocadoes: A single cup can contain about 15g of MUFA and 10g of dietary fiber.
  • Dark chocolate that is 70% cacao.


The Bad

To be able to shed off unnecessary weight, we should be aware of its causes which usually have become common and have completely adapted in our daily lifestyle:

  • Stress: All of us have experienced great stress especially as today’s jobs become more demanding and fast-paced. When our bodies experience a threat, it naturally responds to address it—with stress, our bodies respond by producing and storing fat as a mode of survival. 
  • Sugar: We cannot deny that sweet or sugary foods are hard to resist especially with the holidays right around the corner. Also, many of us address stress by consuming high-sugar products. However, when you consume more sugar, your insulin level increases—causing your body to be more resistant to it. Insulin resistance leads to production of additional fat particularly in the waist area.


The Healthy

Don’t fret! Here are simple (and realistic) tips which you can do to manage your weight and have the right necessary fats that your body needs:

  • Always hydrate. Regularly drinking water and consuming high-water foods such as fruits and green vegetables help with digestion, and help reduce bloating and water retention.
  • Eat slowly or take your time when you are eating. Eating too fast causes you to gulp more air that gets trapped in your digestive system leading to gas and bloating.
  • Try herbs and spices like turmeric, ginger and lemongrass. They contain antioxidants which help prevent water retention, swelling and inflammation.
  • Avoid alcoholic drinks, sodas and other highly processed drinks that have high levels of sugar.
  • Avoid or lessen foods that have high levels of preservatives, sugar, artificial sweeteners and other highly processed ingredients.


It does not mean you must drastically change your lifestyle immediately as the new year approaches. You can start out by slowly making little changes or adjustments in your diet and habits. Before you know it, you have adapted to your new lifestyle. So celebrate life to the fullest with a healthy mind and body. Starting your wellness journey with Omega-3 rich Century Tuna!

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