I’ve gotten a few questions around this topic and wanted to dissolve the myths with you. This is a topic that can trip people up a lot when they think about what they should or can be eating… so, we’re gonna go ahead and jump in.
Here’s the question I’ve been getting:
Is fat good or bad for me?
And the quick answer is “both” because not all fats are created equal. But, it does take a little bit of knowledge to master this topic so you can incorporate fat into your food in a way that actually serves your body.
Let’s jump in. (If you'd rather I talk into your earbuds, you can listen to the audio of this post instead.)
And let me say, I am not the expert on fat. I’m not a registered dietician but I have been trained in over 100 dietary theories so I do have some knowledge and can share my discoveries so far.
The Skinny on Fats
Heavily processed, hydrogenated (try say that word out loud, lol) “trans” fats are used to prepare and create packaged foods (think: any food-like-item that's in a wrapper).
They can compromise your cardiovascular system, even your immune system, and contribute to behavior problems. Whether you’re dealing with young kids as a teacher or you’re an adult dealing with sluggishness, you might want to take a look at the quality of fat that you’re eating.
They can also lead to weight gain, skin breakouts (You know I’m a stickler on that one!), high blood pressure, and liver strain.
With that said, our bodies DO need fat for insulation, vitamin and mineral absorption, and to protect our organs.
We need to eat fat!!
High-quality fats can steady our metabolism throughout the day for a flow of energy, keep hormone levels even (again, that goes back to acne and skin-care, can’t stress it enough!), nourish our skin, hair, and nails (complexion goals), and provide lubrication to keep the body functioning fluidly.
So, you might be thinking,
“Okay, I get the skinny on fats (pun intended) but where can I actually find these healthy fats?"
Here’s where you can find healthy fats.
- Avocados, olives, and coconuts (everyone’s big on the coconut fad right now, right?). They're all great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
- Side note: You guys also might know that I’m not big on supplements and there’s a time and place for all of them. You want to check with a doctor before going down the rabbit hole that is the world of supplements. Personally, I take an Omega-3 supplement every day and I’ve seen a vast improvement in my own energy levels and skin. I suffered with acne for about 10 years before I got my skin clear. An Omega-3 supp. really helped with reducing inflammation that shows up in the form of acne.
- Whole nuts and seeds, and their butters like almond butter (my almond butter fans, what uppp!)
- 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. All of those sneaky little words that show up on the items you’re buying; check the label!
You might be wondering,
"How can I use these healthy fats besides just eating almond butter straight of the jar?"
Oh, just me?
Here’s how you want to use healthy fats.
- For cooking at high temperatures (stir frying and baking), try:
- butter (yes, it’s okay to eat, and no, butter is not a carb, Regina George)
- ghee, which is clarified butter,
- or coconut oil.
- When sautéing foods, try organic extra virgin olive oil.
- Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used in unheated environments, like a sauce or dressing that doesn’t include high heat.
Here’s what I’m gonna do. I’ll include two delicious and easy recipes that are going to SERVE your body.
They’re going to keep your energy levels stable, metabolism workin’ for ya!
They’ll keep your skin glowing and looking clear.
Tell me below: How are you going to cook up and incorporate healthy fat into your next meal?
For delicious recipes with healthy fats, try these easy recipes:
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 squeeze 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.
Refreshing Quinoa Tabouli
Prep Time: 20 minutes
1 cup quinoa, thoroughly rinsed and drained in fine mesh strainer
1 cup water
sea salt, optional
sliced or chopped cucumber
minced red onion
chopped fresh scallion
juice of 1 lemons
extra-virgin olive oil
1. Bring rinsed and drained quinoa to a boil with water and salt.
2. Cover and reduce to low heat. Cook for 20 minutes or until water has absorbed.
3. Fluff quinoa with a fork or spoon and transfer to bowl.
4. Meanwhile, make lemon vinaigrette by combining lemon juice, olive oil and salt to taste (essentially, 2
parts juice to one part oil).
5. Combine all ingredients and refrigerate salad until chilled.