Let’s start with the fact that eating fat in foods does not make you get fat.
Fat does need to be included in your healthy daily diet. And doing so won’t make you fat; just make sure you’re choosing the right kinds of fat, and staying away from the rest.
Inside and out, the benefits of good fats are many. They leave us feeling full between meals, which helps avoid snacking. They help alleviate depression and preserve memory. Good fats keep your metabolism high and improve your immune system. Healthy fats even lower our “bad” cholesterol and raise the “good” cholesterol. Outside, healthy fats do wonders for our skin and hair.
Not sure where to start?
Here are my top 10 Healthy Fats to consume:
Extra Virgin Coconut Oil*
Nuts and Unprocessed Nut Butters (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Seeds (flax, chia, sunflower, sesame, pumpkin)
Cold water fatty fish (salmon, herring, mackerel, anchovies, or sardines)
If you’ve been avoiding fats for a while, take this opportunity to start incorporating the above foods into your daily meal plan.
Here are some ways to add healthy fats to your diet
· mix almond butter in with your oatmeal
· add ground flax seeds to Greek yogurt
· break out your blender; make a smoothie with almond milk, protein powder, blueberries
and peanut butter
· grill pecan crusted salmon
· slice an avocado and add to your salad
· skip the bottled salad dressing, add dried herbs such as Italian seasoning and minced
onion to your salad, dress with oil and balsamic vinegar
· a handful of nuts makes a great snack
· replace cooking spray with coconut oil
Looking for a special treat? Give this a try:
Joey’s Chocolate Mousse
extra virgin coconut oil
Mix all ingredients together in a blender. Refrigerate for 1 hour.
*A note on coconut oil - Be careful, not all coconut oils are created equal. Most are highly refined and can be hydrogenated. Garden of Life produces extra virgin coconut oil that contains meat from only the freshest, organically grown coconuts. It’s 100% vegetarian, non-GMO, not hydrogenated, refined, bleached or deodorized. An excellent high quality choice.
While you are adding healthy fats to your diet, make sure you eliminate the unhealthy ones. It’s not difficult, once you feeding your body the fat it needs, you will no longer crave the unhealthy stuff.
Foods to avoid at all cost:
Commercially prepared baked goods
Packaged snack foods
Hydrogenated or partially hydrogenated oil
Pre-mixed products (cake mix, pancake mix)
Celebrity Trainer Joey Rubino