Isn’t fat bad for me?
Dietary fat: is it good or bad? Both. You see, not all fats are created equal.
The Skinny on Fats
Some fats are downright dangerous. There are processed, hydrogenated “trans” fats, used in prepared, packaged foods; these can be tremendously harmful to the body. They harm the cardiovascular system, immune system, and contribute to behavior problems. They also lead to weight gain, skin breakouts, high blood pressure, and liver stress.
We really do need fat in our diet for many important reasons. Fat aids insulation, vitamin and mineral absorption, and it also protects our organs. Fats that are highly nutritious and of good quality will support the body’s metabolism, keep hormone levels steady, nourish the skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.
Sources of Healthy Fats
- Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs.
- Whole nuts and seeds, and their butters like almond butter or tahini.
- Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.
How to Use Healthy Fats When Cooking
- For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.
- When sautéing foods, try organic extra virgin olive oil.
- Oils like those from flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated and in sauces or dressings.
Try this delicious, easy recipe for a great source of healthy fat:
Prep time: 3 minutes
makes 1 cup
- 1 large peeled and pitted avocado
- 2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
1 diced tomato
a squirt of lemon or lime juice
a dash or two of cayenne pepper
sea salt and black pepper (optional)
- Mash avocado with a fork until very smooth.
- Add yogurt, tomato, and cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
- Add sea salt and fresh black pepper to taste.
- Serve chilled with mixed raw vegetables.
Tip: Tastes better if made one hour before serving.
Become More Healthy!
I will help you shift your focus to develop lifelong healthy habits and help your body heal. Together, we will develop a deep understanding of your bio-individual needs and work to create lasting changes to your health, energy, and well-being.