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Healthy Fat

By: | Tags: , , , , , , , , , | Comments: 0 | October 29th, 2018

Is fat good or bad?  The short answer is BOTH!  You see, not all fats are created equal. Let’s talk about bad fat versus healthy fat.

The Skinny of Fats

Heavily processed, hydrogenated “trans” fat 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, nails, and provided lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats

  • Avocados, olives, and coconuts are great sources of healthy fat, along with 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
    • unrefined
  • Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fat

  • For cooking at high temperatures (Stir frying and baking), try avocado oil, ghee (clarified butter) or coconut oil
  • When sautéing foods, try organic extra virgin olive oil
  • Oils like flax seed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressing.

Try this delicious easy recipe:

Avocado Dip

2 large peeled and pitted ripe avocados

1 garlic clove (peeled and minced)

2-3 tsp. fresh cilantro

1 lime, juiced

1/4 cup water to desired consistency

Salt and pepper to taste

OPTIONAL: 1/2 jalapeño pepper (seeded and minced)

  1. Peel avocados and remove pits
  2. Put all dip ingredients into food processor or blender and pulse until desired consistency
  3. Season with sea salt and freshly ground black pepper

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