Are you're feeling tired lately, have a low immune or have a bit of anxiety or depression? It's probably not just the winter blues you could be deficient in your good fats.
Understanding Dietary fat can be confusing: is fat good or bad? Dietary fat is both. You see not all fats are created equal. Some fats Harm and some fats heal !!! How much fat should we be having is another common question I get asked as a nutritionist. I always recommend the best and healthiest idea is to get 1-2 tablespoons of Raw 1st cold pressed organic olive oil into your diet every day, heated oil does not count as it destroys some of the nutrients. The most important thing to remember is if you look at the foods you should be eating to get good fats if these foods are not daily in your diet then be sure to supplement with high quality EFA's, please be careful here as many products containing EFA's may be contaminated with heavy metal (Mercury)so be skeptical don't just buy anything off the shelf, only the best will do in this instance. Look at EFA's like this they use the word ESSENTIAL for a reason that is because EFA's are an essential daily nutrient and extremely important for everyone breathing, pregnant women and children have high demands for this nutrient. I'm pretty passionate about this nutrient and what I'm seeing is that most people are getting and giving their families and children way to many bad, harmful fats and really not up with the fact of how harmful and damaging they are. So get off the bad and onto the good.
The Skinny on Fats
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods and fast 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. just to name a few.
That said, our bodies need fat it just has to be the right fat, we need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats help us heal, and have so many health benefits it's not ok to not be getting them in your diet. They can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails, and provide lubrication to keep the body functioning fluidly. 80 percent of the cells energy comes from our good fats, they are needed for a healthy immune system and extremely important for mental health as well as reduce inflammation.
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, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.
How to Use Healthy Fats:
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. never allow to get to smoke point.
Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings. As they a fragile oils and heating them denatures them and makes them very unhealthy for us.
Try this delicious, easy recipe:
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
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.
Nutritionist /women's Health coach
I received my Health coaching 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. One thing for sure is the inclusion of dietary fats is a major player in getting, being and staying healthy and is so important to include in your diet every day. Ask yourself have I achieved enough EFA's in my diet today? I recommend if you know you haven't then do not compromise your immune system, energy levels or mood. What I Do for myself and recommend is to take a few of the Modere Krill or the Hair,skin and nails or even the Green Qi which has plant based essential fatty acids. Yippee!!! I'm happy to help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. In my health coaching sessions.