MODULE 4 - HEALTHY FATS
What you'll learn
- Fat is a fantastic fuel.
- Why you need fats as a building block.
- 3 ways to get more healthy fat into your diet.
- Healthy fats vs. Bad fats.
Fats are clean, sustained fuel for energy. Low-fat diets are no longer all the rage, and rightfully so. Low fat diets actually inhibit the absorption of vitamins and minerals so if you're still eating a low-fat diet make the change today and here's why.
The process of converting fat into ATP is more efficient than glucose. This is why increasing the amount of healthy fats in your diet will actually help you lose weight. low-fat diets and counting calories simply do not work!
Fats are one of the primary building blocks for healthy bodies. Remember, the 3 building blocks are carbohydrates, fats and proteins. Fats are incredibly important in the process of vitamin and mineral absorption and actual cell formation.
Fats are required for the building and protection of structures such as the myelin sheath that surrounds nerve cells. It's basically required to make all healthy cell membranes.
Additionally, without healthy fats we would be unable to produce vitamin D when exposed to sunlight. Fats are required to absorb vitamins A,D, E, and K, all of which are fat soluble vitamins.
The downfall of fat-free diets include osteoporosis, calcification of joints, development problems, even mental acuity and the rate at which we process information. And these are just a few of the problems associated with a fat-free diet.
How to add healthy fats into your daily diet.
- Add healthy fats to your vegetables. Cooking with fat will not only improve the taste of your vegetables but actually helps with the absorption of the vitamins and minerals contained in those vegetables.
Cook with a heat stable fat that is solid at room temperature. types of heat stable fat include coconut oil, beef tallow, pork lard, duck fat, and ghee.
Other healthy fats, include olive oil, avocado oil, walnut oil, sesame seed oil and grass-fed butter should be added after the cooking process as a finishing oil. High-heat often times will oxidate these more delicate oils creating free radicals in the body.
A note on fats: You'll want to steer clear, completely, from trans fats and hydrogenated fats. These are the worst types of fat and should be avoided at all costs.
- Add wild-caught fatty fish to your diet like salmon, fatty tuna, herring and sardines. wild caught fish contains long chain fatty acids EPA and DHA.
The benefits of these long chain fatty acids include a decrease in inflammation, lowering of blood pressure and decreased risk of cancer.
- Add fatty cuts of properly raised animal protein. Properly raised means sourcing meat that is organic, free-range or pasture raised. you want to make sure the animal was raised in its natural habitat eating it's natural food source.
An example is grass fed beef compared to conventional grain-fed or corn-fed beef. It's also likely that conventional meat will have the presence of antibiotics and pesticides from the grain and corn that the animal ingested.
Look for the fattiest cuts of organic, properly raised meat.
If you must eat conventionally raised animals, select the leanest cuts of meat as possible. The fat from conventionally raised animals will have a higher concentration of toxic substances which you will want to avoid.
The biggest change you can make today!
Change the oils that you cook with and the oils in your pantry that you'll use for finishing foods.
- Cook with solid fats.
- Liquid fats should be used for finishing only.
- Fresh avocado. Eat fresh avocado everyday in salads or slice it with a little salt and lemon.
- Flax oil and hemp oil can be added to smoothies.
Remember get rid of all vegetable oils that have been sitting on store shelves for months or even years. Vegetable oils are highly processed and typically GMO.
3 Action Steps
- Add healthy fats to vegetables to increase the taste and flavor boost. healthy fats help absorb vitamins a, d, e, k
- Fatty wild caught fish and fatty cuts of organic pasture-raised animal protein
- Throw away all vegetable oil and use only healthy heat-stable saturated fat to cook with and liquid oils to finish food.
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