Category Archives for "Healthy Fats"

Laurie’s Keep It Simple Breakfast

For my Dad’s entire career, he brought the same lunch to work with him. In fact, I watched him each night make his lunch to take with him in the morning. One of the easiest ways to plan a meal is to keep that meal the same each day.

My Dad figured this out and it became a normal routine. Laurie from 6pm has found a similar pattern with her breakfast meal. She can plan her meal, shop for her food, and prep it with ease because she has done it so many times. What can you do to make one of your meals easier? It might not be the entire meal on repeat every time, but what about always planning on a salad at dinner? Would that make your meal time easier?

Laurie’s Keep It Simple Breakfast

  • 3 hard boiled eggs, peeled and chopped
  • ½ avocado, cut into chunks
  • 2 tablespoons of salsa

Mix everything in a bowl to combine. It’s that simple.

Avocado Slaw

This recipe is one for the summer. It will be a refreshing side to any barbecue meal you make during the nice weather that's coming up!

Avocado Slaw

  • 1 bag cole slaw mix
  • 2 avocados
  • 1/2 cup sour cream
  • 3 tablespoons lime juice
  • Salt & pepper, to taste

Mash avocados in a large bowl. Add sour cream, lime juice, salt, and pepper, and mix together with avocados. Add the cole slaw mix and stir until everything is well combined.

You Are a Fathead

Yes, you are, and no, I am not insulting you.

Your brain is comprised of approximately 60% lipids (aka fat), and our cell membranes are fat based as well. According to Dr. Ryan Andrews the fat we eat literally becomes part of our cells, and has a huge impact on if our nervous system communicates properly. I was amazed to learn that a properly balanced fat intake can affect how my entire body functions, from our brain power all the way through. You really are what you eat!

What are healthy fats so important?

  • Fats exert powerful effects within the body and healthy fats have been shown to offer the following benefits
  • Cardiovascular protection (though there is less evidence for protecting against heart failure)
  • Improve body composition
  • Alleviate depression
  • Prevent cancers
  • Preserve memory
  • Preserve eye health
  • Reduce incidence of aggressive behavior
  • Reduce ADHD and ADD symptoms

When it comes to healthy fat, intake amount is important. People are often concerned about eating too much fat, but not getting enough fat may also be the underlying cause of health problems.

We need adequate fat to support metabolism, cell signaling, healthy body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D). Having enough fat will also help keep you feeling full between meals. So what the good doctor is saying is that we need healthy fats – to be healthy!

You can read more about Super Omega-3 in this article: 5 Fast Facts for Fish Oil.

You have been lied to.

Low fat diets stink. You aren’t getting the health benefits outlined above, but that is not all. Healthy fats cause satiety, or the feeling of being full longer, more than protein and certainly more than carbohydrates. You know it’s true. You can blast through 2 or 3 donuts and be hungry an hour later. Try eating a couple eggs and an avocado and see what happens – I can guarantee you will be fuller longer. Part of the reason is that it takes fat a lot longer to digest than carbohydrate, so it doesn’t empty from your stomach and travel through the digestive system as fast.

But won't all that fat go right to my waistline?

Au’ contraire, mon ami!

Eating fat does not “make you fat”. Eating excess of anything will cause it to be stored as excess energy (fat). And an argument can (and is) being made because it is easier to overeat carbohydrate than it is fat or protein, increasing your fat intake is a good nutrition strategy when looking for overall calorie reduction. It helps keep you full longer and also avoid the huge blood sugar crashes that can accompany carbohydrate intake, particularly from simple carbs.

Here’s a partial list of healthy fats that you should add to your eating plan:

  • Avocado
  • Fatty fish (salmon, sardines, herring, tuna, mackerel)
  • Macadamia
  • Nuts
  • Walnuts
  • Sunflower seeds
  • Almonds
  • Pecans
  • Flax seed oil
  • Fish oil
  • Omega-3 eggs

Healthy fats. Every day. No excuses.

To your best health,
Coach Nancy

Food Prep Friday – Homemade Ghee (Clarified Butter)

Food Prep Friday – Homemade Ghee
Author: Coach Nancy
Ghee is a type of clarified butter. It is different than regular butter and it can actually complement a slim, healthy lifestyle. Although ghee derives from cow’s milk, it is free of casein! Because it is a clarified butter, ghee comes from milk that has been boiled to the point where the water and milk solids, most of which are protein, have been boiled off. What’s left is pure butterfat. And yes, this butterfat is high in saturated fatty acids and cholesterol, normally considered risk factors for cardiovascular disease. But in controlled dosages, ghee will only improve your heart health.
Ingredients
  • 1 pound of the best quality, unsalted butter you can get your hands on (we use KerriGold butter that we find at the co-op)
Instructions
  1. Heat a wide-bottomed skillet with high sides (for splashing/bubbling) over medium-low heat.
  2. Once hot, add butter. Use a wooden spoon or spatula to stir the butter and speed along the melting process.
  3. Once butter is completely melted and begins to bubble, very slightly lower the heat. You want a steady bubble but not so much that the butter is jumping out of the pan or spraying on the stove top.
  4. Cook for 25 to 30 minutes or until the milk protein has completely separated and there is a layer on the top and bits on the bottom of the pan.
  5. Begin carefully skimming the top layer off until ghee looks clean (except for bits on the very bottom) and discard.
  6. Slightly raise the heat back up to medium-low and continue cooking another 5 to 10 minutes until most of the bubbling stops and the milk protein bits on the bottom of the pan begin to brown. Do not let them burn!
  7. Immediately remove the ghee from the stove top and set somewhere to cool.
  8. Once cool, strain through a fine mesh strainer or cheesecloth. Discard the toasted bits from the bottom of the pan.
  9. Store ghee at room temperature in a glass container or mason jar and use as needed.