Fats That You Should Cheer About

All fat is NOT created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.

Health-building fats support your brain, hormones, immune system, heart health, and moods while health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods) – clearly not the type of fat you want to be consuming alot of.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? #ofcourseyoudid

So let me give you a definitive list of the fats to use, and the fats to ditch.

Health-boosting fats are from:
• Nuts and seeds (hemp, flax, and chia)
• Fish
• Seaweed
• Pasture-raised/grass-fed animals/eggs
• Olives
• Avocados
• Coconuts

And what about  “virgin” oils – do they make a difference? THEY SURE DO, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

According to the World Health Organization’s Codex Alimentarius:

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

For example, Extra virgin olive oil must:

  • Be cold pressed
  • Not contain any refined olive oil
  • Possess superior quality based on chemical composition and sensory characteristics.

Don’t you think these standards ensure higher quality? I sure do!

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. #AllTheWins

Health-busting fats are from:

• Seed and vegetable oils like safflower, soybean, and corn oils
• Hydrogenated and partially hydrogenated oils.

Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. #aintnobodygottimeforthat

So, now the question is, ‘How do I get more health-building fats Melanie?’

Well, first of all, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by North Americans…#gross. You need to kick that crap to the curb.

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

Third, make healthier versions of your go-to processed foods. Pinterest is fabulous for finding easy and healthy swaps. Of course, I’ll help you out below with my super-simple mayonnaise recipe. It’s way better for you than the unrefrigerated stuff you find at your grocery store.

Now tell me: What’s your favourite fat and why? Let me know in the comments below.

************************************************************************************And with the Christmas and Holiday season around the corner, do you have a plan for dealing with all the parties, get togethers and social events?
Let me help you stay on track with my Weight Loss Breakthrough Call. 

Book your FREE call here

*************************************************************************************

Recipe: Healthy Mayonnaise

food-eggs.jpg
Photo by Tookapic on Pexels.com

Makes about 1 ½ cups

Ingredients:

  • 1 large or extra large egg
  • 2 tsp lemon juice
  • ½ tsp salt
  • 1 tsp Dijon mustard
  • 1 clove garlic
  • 1 cup olive or avocado oil

Directions:

  1. Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds).
  2. With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken.
  3. Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated.
  4. Store leftovers in a covered container in the fridge for up to 1-2 weeks.
  5. Serve & enjoy!

Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.

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