Helping women transform their relationship with food means I often work to re-educate my clients about certain types of foods so that we can shift their mindset in the right direction. One of those foods is fats. I find that so many women fear fat thinking it’s the culprit when it comes to gaining weight.
Our bodies need fat to burn fat.
It’s used for insulation and organ protection and to absorb the vitamins and minerals in our food. Yes, certain types of fat – processed and hydrogenated “trans” fats commonly found in packaged foods can be responsible for weight gain, skin breakouts, high blood pressure and more. But high-quality fats, commonly called “healthy fats” can actually aid weight loss by regulating metabolism, keeping hormone levels steady and nourishing skin, hair and nails.
Where to Find Healthy Fats
These are a few of the best sources of healthy fats. How many are a regular part of your menu?
- Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs
- Whole nuts and seeds, and their butters like almond butter or tahini
- Oils. 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.
Cooking with 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.
- Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
Try this delicious, easy recipe for a great source of healthy fat:
Here’s a delicious avocado dip recipe you can try over the holiday weekend.
Traveling or pressed for time? Slice and dice a ripe avocado and sprinkle it with sea salt (like in the picture). It’s completely satisfying.
Avocado Dip
Prep time: 3 minutes
Makes 1 cup
Ingredients:
- 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
- a dash or two of cayenne pepper
- sea salt and black pepper
Directions:
- Mash avocado with a fork until very smooth.
- Add yogurt, tomato, and 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.
Get Even Healthier!
Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule a complimentary consultation with me today!
I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills. If you’ve ever dreamed of becoming a health coach yourself, IIN is offering $1000 off tuition through July 4. Contact me for more details!
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