We are Thinking Spring and guess what topic always comes up? You got it – FAT.  There is a very popular question I get asked all the time throughout the year but a lot more as people start to think weight loss in the spring.

The question is:  “Dietary fat, is it good or bad?”

Let me answer for you…. it’s both. You see, not all fats are created equal.

Here’s 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.

Many people are scared of fats, but 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 do you Find Healthy Fats

• Avocados, olives, coconuts, 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.
• A good, ultra-pure omega-3 supplement (and I don’t mean the mega-bottle from Costco). I take this daily myself. I have researched almost all brands and have found the purest, highest quality fish oil without the fishy aftertaste.

How to Use Healthy Fats When Cooking

• For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil. (Have you tried popcorn using coconut oil – delicious. I have also added grapeseed oi and avocado oil to my oils I use.)
• When sautéing foods, try organic extra virgin olive oil.
• Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Try this delicious, easy recipe for a great source of healthy fat:

Healthy Avocado Dip

Prep time: 3 minutes
Makes 1 cup
Ingredients:

• 1 large peeled and pitted avocado
• 2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
• 1 diced tomato
• a squirt of lemon or lime juice
• a dash or two of cayenne pepper
• sea salt and black pepper

Directions:

• Mash avocado with a fork until very smooth.
• Add yogurt, tomato, and 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.

Tips: Best made and chilled an 1 hour before serving. Refrigerator with the avocado pit in the bowl for protection against turning brown from oxidation.

Here is a great recipe for Avocado Salsa too (different than the dip).

ENJOY!