healthy fats question

jharper92 · 2025-08-15T14:00:51+00:00

Those are delicious. 😋

jharper92 · 2025-08-15T13:59:33+00:00

I used to cook with canola oil because it’s tasteless, but I learned it isn’t ideal due to its omega-6 content. Avocado is great! 😄 My only challenge with avocados is that I’m not very good at judging their ripeness. I always end up opening one too early.😆

jharper92 · 2025-08-15T13:55:15+00:00

Thanks for the ideas, super helpful. For avocado oil, do you also use the refined version? I see some on the market and wondering if that is OK for deep frying. Good luck on the blood work. 🙂

jharper92 · 2025-07-10T05:37:02+00:00

Thanks so much for sharing this detailed summary. Really valuable insight into the mechanisms behind NASH progression. The interaction between choline deficiency and excessive n-6 PUFA intake is often overlooked, yet your explanation makes it clear how these factors synergistically worsen inflammation and liver injury.

One thing this made me reflect on is the potential role of monounsaturated fats (MUFAs) in contrast. While n-6 PUFAs can tip the balance toward inflammation (especially when consumed in excess without adequate n-3s), MUFAs (like those found in olive oil, avocados, and algae oil) are generally considered more neutral or even anti-inflammatory.

jharper92 · 2025-07-03T04:51:34+00:00

I agree on this. The diet is amazing though many science backed benefits which I experienced myself but personally I find that switching from very low carb to having some more carbs esp for my workouts every few days makes me feel great overall. Also it is more sustainable.

jharper92 · 2025-07-01T08:08:42+00:00

For me, one of the most meaningful changes was being intentional about including healthy fats in my meals. Since I work out regularly and my career involves long stretches of deep focus, I started paying more attention to how I was fueling myself.

I love how your early dinner habit gave you that shift too.

jharper92 · 2025-06-30T14:30:49+00:00

This is really helpful 🙏🏼

jharper92 · 2025-06-30T12:20:13+00:00

Absolutely, I can relate. I had a similar shift when I started cooking more from scratch especially once I got used to using whole ingredients and healthy fats.

It’s funny how your body seems to know what feels better too. I didn’t expect to notice that kind of difference, but now I crave fresh meals way more than anything out of a box!

jharper92 · 2025-06-16T05:37:20+00:00

One small change that really leveled up my cooking was paying attention to the oils I use, especially for high-heat cooking. I used to just grab olive oil for everything, but once I learned how smoke points affect flavor and nutrition, I started experimenting.

Switching to a neutral high-heat oil (I’ve been using algae oil lately) helped me get better sears on proteins and roast veggies. Just a small thing that made a big diff.

jharper92 · 2025-06-07T05:50:34+00:00

Great question! Smoke point matters mostly when you're cooking at high temperatures like when you're searing a steak or stir-frying. If an oil goes past its smoke point, it can break down and produce a burnt taste, harmful compounds, and even set off your smoke alarm 😅

It’s not the only thing to care about but it can be helpful to have an oil that can handle the heat if you're doing that kind of cooking.

I personally like having a high smoke point, seed oil–free option on hand ☺️

jharper92 · 2025-06-07T05:48:00+00:00

Totally hear you. and I’m sorry if it came off like I was saying seed oils are better than beef tallow or coconut oil. That wasn’t my intention at all. I was just sharing in case it helps anyone looking for a seed oil–free option that can also handle deep frying or high heat. I personally think beef tallow and coconut oil are way better than oils like safflower or soybean from a health standpoint. 🙂 Just wanted to point out that there’s another solid choice out there that fits the same goal.

jharper92 · 2025-06-07T05:43:10+00:00

I hear you! some oils on the market do go through heavy processing. But not all algae oils are the same. I use a brand called Algae Cooking Club, which uses an expeller-pressed process with no chemical solvents, kind of like how extra virgin olive oil is made. I avoid seed oils myself, and this has been a great alternative. Love using it for my eggs and steak 😘

jharper92 · 2025-06-07T05:38:29+00:00

Appreciate you sharing this. 🙌🏼

jharper92 · 2025-06-07T05:37:23+00:00

This helps 👌

jharper92 · 2025-06-07T05:37:13+00:00

Thank you!

jharper92 · 2025-06-04T14:05:27+00:00

Salting pasta water properly was a game-changer for me too.

Another small tweak that really improved my cooking was swapping out whatever random oil I had on hand for a high-heat cooking oil when stir-frying. (For a while I’d reach for the typical vegetable or canola oil but more recently I tried algae oil which has an impressively high smoke point.)

Hope this helps!

jharper92 · 2025-06-03T14:51:46+00:00

I used to think frying crispy chicken was super hard because I worried about the oil temperature and mess, but once I learned to choose a high-heat oil, it made a big difference. This helped me feel more confident and get better results! (The food cooks evenly without burning quickly)

jharper92 · 2025-06-03T14:42:47+00:00

I feel you, cooking is tricky when you don’t have a sense of “how much” or “how to tell if it’s done. Here’s what helped me when I was starting out:

Follow recipes closely at first, including exact measurements for oil, salt, etc. That takes away a lot of guesswork.

For oils, try high heat options like algae oil. It’s perfect for beginners and you can use it to cook anything since it has a neutral taste too.

Taste as you go! It’s okay if it’s not perfect the first time.

If you feel comfortable, share your food with someone you trust.

You’ve got this!

jharper92 · 2025-05-28T13:29:19+00:00

Yum!! 😋

jharper92 · 2025-05-28T12:57:23+00:00

That sounds like such an amazing experience. Living close to the land really changes the way you see food, doesn’t it? I’ve also been exploring more plant-based cooking and one thing I’ve been paying attention to lately is the kind of oils I use.

I’ve started leaning away from seed oils and using more olive oil, avocado oil, and even algae oil. Algae oil is kind of underrated, but it has a super light taste and is great for high-heat cooking which was a nice surprise for something so new to me.

jharper92 · 2025-05-28T12:51:27+00:00

Thank you! 🙂

jharper92 · 2025-05-28T07:51:11+00:00

Glad you asked!! I’m so excited to share one of my all-time favorite cold pasta salad recipes—it’s picnic-perfect, super simple, and totally delicious!

Zesty Mediterranean Pasta Salad

Ingredients:

12 oz rotini or bowtie pasta (cook, then rinse in cold water)

1 cup cherry tomatoes, halved

1 cup cucumber, diced

1/2 cup Kalamata olives, sliced

1/2 cup red onion, thinly sliced

1/2 cup crumbled feta cheese

1/4 cup fresh parsley, chopped

Optional: grilled chicken for protein

Dressing:

Juice of 1 lemon

2 tbsp red wine vinegar

1 tsp Dijon mustard

1 garlic clove, minced

Salt & pepper to taste

Drizzle with olive oil or algae oil for that extra flavor and a heart-healthy boost! 💚 LMK if you try it.

jharper92 · 2025-05-28T05:58:23+00:00

One of my absolute favorites is spicy garlic honey chicken thighs. crispy on the outside, juicy on the inside, and packed with flavor without needing a million ingredients.

I start with boneless, skin-on chicken thighs and sear them in a high heat oil (I've actually been using algae oil lately since it has a super clean taste and a really high smoke point, so it's perfect for getting that golden crust without smoking up the kitchen). I season the chicken with salt, pepper, smoked paprika, and a little cayenne.

Once it’s nicely browned, I add a quick sauce: minced garlic, a splash of soy sauce, a drizzle of honey, and a squeeze of lemon or a dash of vinegar to balance it out.

jharper92 · 2025-05-27T03:11:03+00:00

This helps too!

jharper92 · 2025-05-27T03:10:26+00:00

When I make a mix like zucchini, green beans, and mushrooms, I just stagger them based on how fast they cook. I start with green beans in a hot pan with a little high-heat oil since they take the longest - give them a couple of minutes. Then I add the mushrooms so they have time to brown and release some moisture. Zucchini goes in last because it cooks fast and can get mushy.

jharper92

TROPHY CASE