The skinny on fats and which you should be eating

physical mastery Aug 19, 2020

“The right fats can heal; the wrong fats can create massive havoc.”
- Dr. Mark Hyman

There is so much confusion these days about dietary fat. We have seemed to make a pendulum swing from super-low fat diets to high fat ones. Fat - once demonized - seems to have made a comeback these days. So is fat good or bad for us? The answer is both.

The skinny on fats

Our bodies need fat for 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. Fats play an important role in brain function. Our brains are 60% fat so it should not be a surprise that consuming healthy fats impact upon brain development and function at all stages of life. However, you have to be selective as not all fats are created equal.

Heavily processed, hydrogenated “trans” fats used in prepared and packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system and may contribute to behaviour problems. They can also lead to weight gain, skin breakouts, high blood pressure and liver strain.

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
  • 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 ghee (clarified butter) or coconut oil
  • When sautéing foods, try avocado oil
  • Olive oil and oils like flaxseed, sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Watch this great short video by Dr. Mark Hyman, about why fat doesn't make you fat

Want to learn more about how to become healthier, happier and stronger? Sign up for the Resilient by Design, a 10-week online program that will help fit wellness and self-care into your life so that you can become the best version of yourself.

The Leadership Wellness Group helps busy individuals prioritize their health and wellness in today’s hyper-scheduled, 24/7 competitive work environment.

Bonus Recipe

Also, try this easy and delicious recipe for Guacamole Avocado Dip.

Prep Time: 3 minutes

  • 3 avocados - peeled, pitted and mashed
  • 1 lime, juiced
  • 1 tsp salt
  • ½ cup diced onion (optional)
  • 3 tbsp chopped fresh cilantro
  • 2 Roma (plum) tomatoes, diced (optional)
  • 1 tsp fresh minced garlic
  • 1 pinch cayenne pepper (optional)

In a medium bowl, mash together the avocados, lime juice and salt. Mix in onion, cilantro, tomatoes and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavour or serve immediately.

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