Integrative Nutrition

When I was a teenager, I thought I knew everything. You too? I thought that eating “fattening” foods would make me fat, so I bought into the low-fat and fat-free diet craze and even convinced my parents that eating this way was a good idea. Let’s just say I created a frightening trend in my household that, unfortunately, stayed there long past when I left my homestead for good.

Eating fat will not make you fat. Well, let me clarify. Eating “good fat” will not make you fat. Good fats are considered healthy fats, which you need in your diet in order to fight disease, have strong nails, hair growth, beautiful skin, improved heart health, and so on. Believe it or not, eating healthy fats actually keeps you slimmer. Yes, it’s true. Your body needs fat to function, and when you feed it with healthy fat, then you’re fueling it to function at an optimal level.

10 of the best healthy and good fats:

1. Nuts and/or Nut Butters – Walnuts, almonds, cashews, pistachios, etc. are highly nutritious and full of vitamins and minerals

2. Avocado – This green fruit (yes, it’s a fruit!) is chock full of nutrients and so versatile. It can stand alone or use it in a smoothie, on toast, or as guacamole

3. Salmon – This fatty fish is high in Omega-3 fatty acids which is good for your heart health

4. Tuna – A fish with a high source of Omega-3’s and DHA, but be cautious of mercury levels and limit consumption to no more than twice per week

5. Olive Oil – This oil is full of antioxidants and improves cardiovascular health

6. Dark Chocolate – A delicious choice, loaded with antioxidants and nutrients good for your heart, brain, and mood

7. Eggs – Be sure to consume the whole egg, yolk and all

8. Coconut and Coconut Oil – The benefits of coconut and coconut oil are huge – heart health, brain health, weight loss, fights bacteria, and so much more

9. Flax and Chia Seeds – These seeds may be small, but they are mighty and full of Omega-3’s, fiber, and copious amounts of vitamins and minerals.

10. Greek Yogurt – The full fat, whole milk version is the way to go, as low-fat generally means added sugars. It’s full of protein and probiotics

It is important, however, to be aware and mindful of serving size, as too much healthy fats aren’t a good thing. Also, remember to avoid low-fat products, as many of them substitute the fat with added sugars and chemicals. Fat is not the enemy here. Healthy fat fights obesity, diabetes, heart disease, and so much more. So, if you’ve been avoiding fat like the plague because you want to drop some pounds, perhaps try incorporating more of the good fats into your diet to reap the benefits. Another major benefit of eating good-for-you fats is that they keep you fuller longer, so you will actually eat less from eating more fat. Make friends with the good fats!

“I do not count calories. I eat chocolate. I drink wine. Guess what? So can you…unless, you are allergic, of course. I want to help you find the best way to be healthy without restrictions, to live the life you are meant to live, on your terms, so you can be the best version of yourself.”
– Melissa Rosenstock, Certified International Health Coach (CIHC)

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