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Would you like to become a Conscious Consumer of Dietary Fat?

13 May 2016 | Posted Under Wellness

The role food plays in our health and healing can no longer be ignored. Information about nutrition is available to us from a variety of sources; however, it is often conflicting. As a result, we can feel confused and overwhelmed when making choices about what to eat or drink. But, the food pyramid is changing to less grains and sugar (less carbs) and more plant based foods. The attitude toward fats is also changing.

Dr. Joseph Mercola’s healthy food pyramid includes healthful fats and veggies as the base of his pyramid, protein next, fruits next, and grains and sugars at the top (small amounts). The new wisdom suggests that 25 to 35 percent of your daily calories should come from a variety and balance of healthy fats.

According to Barbara Roberts, MD, director of the Women's Cardiac Center at the Miriam Hospital in Providence and author of How to Keep from Breaking Your Heart, “Your body needs fat in order to function: It helps you absorb vitamins A, D, and E, which are vital for your nervous system.” Fat also provides a highly-concentrated form of energy and a protective cover for vital organs. A new study in Circulation, American Heart Association, reports that women who ate a diet filled with healthy monounsaturated fat lowered their risk of heart disease by 29 percent.

During my cancer challenge, I learned the value of healthy fats to improve the immune system, but not until my recent heart challenge did I increase healthy fats in my diet to protect my heart. Healthy fats play a major role in your health because the proper (1-1) omega-3 and omega-6 ratios reduce chronic inflammation which is the underlying cause of many diseases. (I have written on this subject often.)

Know Your Fats

Monounsaturated fat is found in a variety of foods and oils and may benefit insulin levels and blood sugar control. Polyunsaturated fat is found in plant-based foods and oils and reduces cholesterol levels and the risk of type 2 diabetes. It is found in some types of fatty fish and is also plant based (flaxseed, walnuts and sunflower seeds). The right source and amount of saturated fat also has health benefits. The research is clear, avoid the highly processed trans fats. (Most processed foods are made with omega-6 fats, not just trans fats, and the Western diet is too high in omega-6 fats.)

10 Super Healthy High Fat Foods
According to, the following are good sources of fat: avocados, cheese, dark Chocolate, whole eggs, fatty fish, nuts, chia seeds, extra virgin olive oil, coconuts and coconut oil, and full-fat yogurt. 
Making friends with fats, my way: (My protocol is far from ideal, and it changes as I learn more and discover what works for my body. My blood results and health tell me this works for right now.)

  • I cook with organic cold-pressed extra virgin olive oil and organic coconut oil.
  • I make my own salad dressing using olive oil, lemon juice, Braggs Aminos, and seasoning.
  • I eat one avocado a day by mashing it and adding salt, pepper and turmeric (think simple guacamole).
  • I eat a handful of walnuts and several brazil nuts and snack on dry roasted pumpkin seeds every day.
  • I eat one egg most days (Hard boiled chopped in a salad has health benefits).
  • I eat grass fed beef, organic chicken and fish, each at least once a week.
  • I take two tablespoons of organic chia seed gel in a small amount of juice daily.
  • I take a few drops of Carlson’s fish oil most days.

Become a conscious consumer when creating a health enhancing food plan and choose your fats carefully. Nutrition is headed in a new direction: toward reducing grains and sugars and increasing healthy fats. As you consume more healthy fats, you will be surprised how good your body feels. And, high fat diets are being used to lose weight. Most important, everyone processes food differently so work with your body and its limitations to make choices about the fats you eat.

Relax and be patient as you explore and experiment with your nutrition because taking charge of your health is a journey not a destination.

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