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Entries in healthy fats (6)


Avocado Egg Salad

Avocados are nothing short of amazing and have one of the most powerful nutrient profiles of all foods.   A single 3.5 ounce serving will net you a quarter of your daily requirements for vitamin K (which helps you absorb vitamin D), 20% of what you need in a day for folate (YAY for brain health), 17% of vitamin C, and get this, more potassium than what a banana contains.

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How to Eat More Healthy Fats

How’s your fat intake these days? 

Are you getting enough? (Probably not a question you hear very often…)

Fat might be the most misunderstood and misrepresented nutrients of all time, often reduced or even cut out completely when people are trying to “shed” body fat or eat “more healthily,” according to that old and erroneous low-fat paradigm.

Given this misdirected fat phobia, healthy fat is one of my favorite topics for discussion with clients. It’s not only essential for our overall health and mood, but it’s downright critical for our metabolism.

Fat matters when you’re trying to lose fat! Let’s talk how-to tips for boosting this essential nutrient and giving your body the healthy fat it needs!


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How Dietary Fat Helps You Lose Body Fat

Are you eating enough healthy fat? Losing body fat is a tricky dance that involves creating a slight but consistent energy deficit while achieving more adequate intake of nutrients to maintain or increase metabolic rate – all while controlling hunger and willpower in an unfriendly food world. It’s a choreography that many try but few truly master. If only they used more butter… Does it sound too good to be true? Let’s take apart what really happens when we incorporate more healthy fats into our diets and why it becomes easier to shed the body fat we want to lose.


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5 Facts Behind the Low Fat Fallacy

All of you reading today likely qualify as part of the “low-fat” generation. For decades, we’ve seen everything from restaurant offerings to cereal labels tout their “low fat” content as a selling point and personal reassurance that our “choice” would be a healthy one. Far from a mere marketing premise, however, the low fat message was, in fact, a larger shift in our culture’s mindset that would remake our food environment and even influence our health industry for nearly two full generations. The low fat experiment was originally set in motion with the USDA’s landmark Dietary Goals for the United States” issued by the McGovern commission in the late 1970s. In very recent years, however, the tide has been turning as more studies suggest that traditional dietary fats don’t pose the danger we’ve thought! Understandably, we might be skeptical about such a fundamental message being turned on its ear. Where did that original low-fat recommendation come from anyway – and why should we follow a far different call now? Just as we can observe the trajectory of new research findings, we can also return to the original study with a critical eye for where its assertions may have misdirected our culture’s low-fat fixation. Let me share my understanding of that initial research and offer 5 illuminating facts that can put the low-fat fallacy into proper nutritional perspective.


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Holy Nut Butters!

Watch out peanut butter! Sunflower, cashew, almond and hazelnut butters are stealing your spotlight and shelf space in the grocery store.  Over the last few years, even choosier moms and dads are gravitating towards these different options and ditching peanut butter all together.  This may be due to the ever-so popular peanut allergy (many elementary schools are even peanut-free!) or due to the reality that most commercial peanut butter is loaded with sugar and/or artificial ingredients.  No wonder it’s so addicting!  But  whichever the case, there are plenty of reasons why other nut butters can compliment a healthy way of life diet and be a tremendous source of essential and natural fats.  Do you use natural nut butter?  Here are my top five points on how to use and choose them!

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Try-It Tuesday: Ghee

A common question I get when discussing dairy free alternatives is “What is ghee?” So, I thought I would take some time to explain it more in depth for inquiring minds. We will first look at what it is, what it’s health benefits are, and how to use it at home.

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