Is it good or bad?
Both. You see, not all fats are created equal.
The Skinny on Fats
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.
That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication
to keep the body functioning fluidly.
Where to Find Healthy Fats
Avocados, olives, and coconuts are great sources of healthy fat, along with whole nuts and seeds, and their butters like almond butter or tahini. Also, be sure to look for the highest-quality organic olive, avocado, or coconut oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted, and also the less healthy oils, like canola, sunflower, safflower, etc..
How to Use Healthy Fats:
For cooking at high temperatures (stir frying and baking), it's actually best to avoid oils. Try sautéing foods with water or vegetable broth, instead. Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings. I recommend consuming health fats in the raw and pure form. Mary's Gone Crackers and Guac, anyone?? or a delicious smoothie bowl sprinkled with shaved coconut, almond slices, and chia seeds?
Put It To The Taste Test:
Try this delicious, easy recipe:
Prep Time: 3 minutes
Makes 1 cup
1 large peeled and pitted avocado
2/3 cup plain coconut or almond yogurt
1 diced tomato
a squirt of lemon or lime juice
dash or two of cayenne pepper
sea salt and black pepper
- Mash avocado with a fork until very smooth.
- Add yogurt, tomato, 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: Best made a maximum of 1 hour before serving.
GET EVEN HEALTHIER!
Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation
with me today—or pass this offer on to someone you care about!
I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will helpyou create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.
Learn more about my training and my unique approach to health coaching here.