The Skinny on Fat




Did you know every cell in your body has a membrane that is made up of mostly fat?

If you are not getting enough healthy fat, this affects everything: hormone balance, immunity, inflammation, ability to detox and more! Maintaining a sense of balance within the body is imperative for anyone but especially those with autoimmune.


Fats are critical, but it’s important to get the right kind and the right amount. Big discoveries in the field of nutrition and health are suggesting that our bodies need more fat than we thought, specifically healthy fats.


Dietary fat: is it good or bad? Both, since 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 behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.


That said, 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, 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 (if well tolerated)

• 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 coconut oil or avocado oil.

• Oils like flaxseed, sesame, toasted sesame, walnut, pumpkin seed or extra virgin olive oil 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 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.


Understanding the importance of fats and how they work is crucial to developing a good, healthy dietary regimen. Trans fats should always be avoided, but remember that not all fats are bad! Your body needs them! Change is hard! What if you had a strategy, personalized to meet your needs and fit your lifestyle, from a trained healthcare expert who's been where you are and who will empower you to become all you want to be? NOW, that would be EASY. Click here to schedule your free discovery call.

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