The Skinny on Fats

Updated: Jan 7, 2019

Last months article was jam packed with ways to boost your immunity this winter,

this month I want to focus more on specifics!

Dietary Fat: is it good or bad?

Both. You see, not all fats are created equal.

The Skinny on Fats

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behaviour problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain. Gone are the days of being told to eat low fat versions of our favourite foods! Low fat foods tend to be pumped full of fake stuff, sugars and things you can't pronounce, because when you take the fat out, they taste like cardboard. Another drawback of removing fat from our food, is that you don't stay full for as long, fat keeps us satiated so when it's removed we tend to eat more and more regularly..... not a great cycle to fall into.

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, keep you fuller for longer, nourish our skin, hair, and nails, and provide 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, 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 sauteing foods, try organic extra virgin olive oil. Oils like flaxseed, sesame, toasted sesame, walnut, and

pumpkin seed are best used unheated in sauces or dressings.


Try this delicious, easy recipe!


Avocado Dip

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.


Avocado Dip



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