Slow Changes: Step 5

Step by step, you're reaching optimal health as you introduce more nutrient dense choices into your diet. 

So far, you have learned to make bone broth, add probiotics to your foods and incorporate bitter flavors into your meals. Also, you have been reminded of the importance of hydrating. Those choices help erode the causes of chronic disease, such as autoimmunity, asthma, allergies, obesity, heart disease, and diabetes. 

 Now in Step 5, we tackle fats - the supposed villains of  the modern plate. For the last 50 years, American's have been on a mission to eat less fat. Yet weight issues still haunt us, with incidence of adult obesity triple today what it was in the 1950's. What's the deal? 

There are 3 macro-nutrients for the body to fuel the body: proteins, carbohydrates, and fats. Proteins are chiefly building blocks: they are used to construct enzymes, antibodies, hormones, and tissues. But only rarely are they used for energy. Carbohydrates provide a very fast-oxidizing fuel that enters the bloodstream quickly but also extinguishes rapidly. Fats, on the other hand, maintain an even burn in the body for hours. 

If you can't lose weight, experience frequent cravings, need to snack, have energy fluctuations that leave you flat, feel foggy, experience anxiety or irritability, and don't feel satiated after eating, you may be a carb-burner rather than a fat metabolizer.  It will be beneficial for you to add appropriate fats to your diet. 

BEST FIVE FATS

Grass-fed butter

Unrefined coconut oil

Extra-virgin olive oil

Avocados

Omega 3's (salmon, sardines, chia seeds, flax seeds)

THREE WORST FATS

Hydrogenated or partially hydrogenated oils (includes shortening)

Trans-fats (includes margarine)

Industrial seed oils, such as soy and cottonseed (heated/chemically extracted, containing trace solvents and pesticides)

Ten Ways to Eat more Healthy Fats

• Have eggs for breakfast
• Put coconut milk in your smoothie
• Butter your vegetables
• Whisk olive oil, vinegar, and mustard together to dress your salads
• Coat your frying pan with coconut oil for cooking
• Eat more fish
• Snack on raw nuts
• Load up on guacamole
• Roast vegetables in olive oil
• Make pudding! Two of my favorite recipes are below 
  

Coco- Nut Pudding

1 can coconut milk

1/3 c. almond butter

1/2 tsp. maple flavoring

1/4 c. pure maple syrup

1/4 c. chia seeds

a pinch of sea salt

Blend and chill overnight. Pudding sets in a few of hours.

Chocolate Dream

1/2 c. pitted dates, soaked to soften

1 c. coconut cream

3/4 c. cacao powder

1 tsp. vanilla

3 avocados

Drain dates. Blend with half of coconut cream, cacao and vanilla until smooth. Add avocados and remaining coconut cream and blend until creamy. May be frozen for fudgesicles.