Why I Love Fat, And Why You Should Too!
Try to incorporate healthy fats into every meal to enjoy all the amazing benefits they provide and to stay satisfied throughout the day.
How many of you have a friend, a coworker, or a family member who no matter how much you tell them, still insist on buying fat-free, chemical-filled “skinny” foods thinking that they will make them slim and lean?
I certainly have many.
In fact, once upon a time, I was afraid of fat myself. I used to think avocados had way too many calories, that salmon was greasy, and that even a handful of nuts were going to make me gain weight.
The reality is that fats are viewed poorly so often. Sadly, so many people think of them as a food group that leads to killer diseases such as heart disease and cancer. A food group that so many people think will make them gain unwanted weight.
To make things worse, the American Heart Association recently released a report advising against the use of coconut oil. Frank Sacks, the lead author of the report, said that he has no idea why people think coconut oil is healthy as it's almost 100% fat.
It must be understood that not all fats are created equally. Yes, some are more than likely to cause damage to our bodies, but other fats are supportive and essential for our health and well-being. Fats have become the most abused nutrient in our diet with this common misunderstanding that all fat is ghastly and should be avoided.
We need some essential fats in our diet, such as critical unsaturated and polyunsaturated fats from food sources—such as nuts, seeds, and oily fish—which provide omega-3, -6, -7, and -9 essential fatty acids that are vital for our body to function.
Here are just a few reasons why essential fats are so crucial in our diet. Studies show that healthy fat:
- Build healthy cell membranes and promote cell growth and cell division.
- Help the body store and use the fat-soluble vitamins A, D, E, and K.
- Contribute to insulate the nerve fibers by producing the myelin sheath that surrounds them.
- Make important hormones such as the sex hormones and prostaglandins that help regulate vital body functions such as reducing inflammation.
- Help elevate mood and lift depression.
- Help make hemoglobin in our red blood cells.
- Help form, protect and moisturize the skin, hair, and nails.
- Help support leaky gut by reducing inflammation.
- Be used as an important source of fuel to make energy.
- Insulate our bodies and help protect the vital organs from injury.
Trans-fat or hydrogenated fats are the type of fat made from oils through a food-processing method called hydrogenation to help keep them liquid at room temperature. This makes them easier to use in the kitchen for cooking, but THESE are the ones that are particularly bad for our health. These are the fats you see in your processed bread, biscuits, cakes, chips, and most other junk foods.
Studies show that trans-fats may:
- Increase the risk of cancer.
- Increase the risk of heart disease and cardiovascular disease.
- Interfere with insulin function and decrease hormones such as testosterone.
- Increase low-density lipoprotein (LDL) cholesterol and lower good high-density lipoprotein (HDL) cholesterol.
Long story short, I don’t think (good) fat is bad. In fact, I LOVE fat, and I try to incorporate healthy fats into every meal to not only gain all the benefits fats provide but to keep me full and satisfied throughout the day.
If you’re struggling to consume enough healthy fat in your diet, I urge you to try my creamy fat bombs. These crushed my sweet tooth, satisfy any late night cravings and taste delicious!
Beef Bulgogi Bowls
Makes 2 Large Bowls
1 lb. grass-fed rib eye or sirloin steak
2 tablespoons cooking oil of choice
2 tablespoons coconut aminos
2 tablespoons freshly minced garlic
1 tablespoon raw honey or sweetener of choice
2 stems of green onion, finely chopped
2 tablespoons toasted sesame seeds
4 cups dark leafy greens
2 cups roasted broccoli
3 large carrots, roasted
3 cups cauliflower rice
+ hot sauce (to taste)
= spicy mayo!
1) To make the roasted vegetables, throw frozen broccoli and carrots onto a baking sheet, drizzle in cooking oil of choice, salt and pepper, and roast in the oven at 375F for 30 minutes or so. Remove and set aside.
2) Place the steaks in a large bowl with coconut aminos, minced garlic, raw honey, salt and pepper. Let marinate for 10-30 minutes.
3) In a large skillet, add cooking oil and saute the steaks (along with sauce) over medium high heat or until the steak is medium-well done.
4) Set the beef aside and slice into thin pieces.
5) Using the same pan, heat up your cauliflower rice in the skillet until piping hot.
5) To each bowl, add 2 cups of greens. Top greens with 1-2 carrots, 1 cup roasted broccoli, 1 1/2 cups cauliflower rice, 1/2 lb of steak and chopped green onion. Add a dollop of spicy mayo on the side, sprinkle with sesame seeds and enjoy!
Isabella Grace is a Nutritional Therapy Practitioner focusing on toxin-free, natural living to its fullest extent. Her mission is to provide personalized integrative health solutions to create sustainable, lifelong change and enable you to live, love, and serve at your fullest health potential.
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