FAT: The Good, Bad and the Ugly
Fat. A 3-letter word that usually sends people running. I don’t want it, I don’t need it, how do I get rid of it?!?! Understanding the good, bad and the ugly of fat will help you have a better respect for the 3-letter word as well as make better food choices.
Why do we need fat?
We need fat for our cell membranes, bones, hormones, vitamin absorption (A, D, E and K), regulating body temperature, energy, infant brain development, female reproductive system, heart, liver, lungs, kidneys, immune system, essential fatty acids and detoxification for just a few.
Our gallbladder needs fat too. That is the job of the gallbladder; to store bile until right after food has been consumed. The bile in the gallbladder is then released to help with the digestion and fat absorption. If it does not get used as in a low-fat diet, this bile sits in there day after day, week after week, month after month and so on; that is when we run can run into problems as this bile has now become thick, gelatinous to potentially turning into stones if it never gets to purge it’s bile. Nourishing Wellness can help with getting your gallbladder to function as it was meant to function with the proper support and diet.
To further support this topic; here is an article “High Fat Diet is Best” by Dr. Perlmutter. https://www.drperlmutter.com/powerful-new-study-confirms-high-fat-diet-is-best/#more-5995
My favorite all-time article is from Time magazine; June 23rd, 2014. Which talks about the scientists being wrong when they labeled “fat” the enemy.
I can personally testify that when I started incorporating more “good” fat into my diet after being no to low-fat for many years, that the brain fog had dramatically improved as well as my sleep, appetite and gut issues for a few!
What are the different types of fat?
There are saturated fats and unsaturated fats plain and simple, the question is which saturated fats are good and which are not and the same with the unsaturated fats.
Good Saturated & Unsaturated Fats
Saturated fats are hard at room temperature, more stable than unsaturated fats and go rancid less easily. Ideally, you want your fat sources from organic, unrefined, grass-fed and pasture-raised sources.
The good fats are butter, ghee, lard*, tallow, schmaltz, lamb fat, duck fat*, full fat dairy, eggs and seafood. Plant sources such as coconut oil* and palm oil. These are all good for hot uses. *Sold at Nourishing Wellness
Unsaturated fats are unstable at room temperature, sensitive to interaction with oxygen, light and heat and go rancid quickly if not stored in a refrigerator or a dark container.
Good unsaturated fats come from plant sources such as olive oil, avocado, sesame oil, nut oils (walnut, pecan, macadamia), flaxseed oil (minimal), nuts and seeds (including nut & seed butters). Unsaturated fats are easily damaged/oxidized when heat is applied to them, we do not want to consume damaged fats, therefore these oils are ideal for cold uses.
Bad Saturated & Unsaturated Fats
This is where all fats have been lumped into, but when we learn about the differences; the benefits of the good, and the downside of the bad fats we can make healthier choices with our food.
The bad saturated fats that many are familiar with are the trans fats which are also known as the polyunsaturated fats. Man-made fats such as “buttery spreads”, including oil blends like Earth Balance, Benecol and I can’t Believe It’s Not Butter to name a few. Hydrogenated or partially hydrogenated oils as well. We want to ditch these!
The “bad” unsaturated fats are highly processed and are unstable at room temperature, sensitive to interaction with oxygen, light and heat and go rancid quickly if not stored in a refrigerator or a dark container. Consuming oxidized oils is never healthy.
These fats come from plant sources such as canola oil, corn oil, vegetable oil, safflower oil, soybean oil, peanut oil, corn and cottonseed oil, grapeseed and sunflower oils and rice bran oil. We also want to ditch and avoid these as well.
I have seen pictures of the refineries where the unsaturated oils come from and I thought they were fuel oil refineries! It is unbelievable the amount of processing that these types of oils go through! This is not food!
What can the bad fats do to us?
Bad fats can interfere with healthy, normal bodily function, hormone production, encourage inflammation, raise the bad cholesterol and lower the good, reduce levels of Omega 3 in tissues, inhibit insulin receptors, depress the immune system and prostaglandin production causing imbalances and on and on.
The Ugly Side of Fat
We can’t talk about the ugly side of fat without talking about the visual appearance on our bodies. This is where we think if we eat fat it will contribute to the physical fat observed on our bodies. This is the struggle between healthy and our appearance. I know I had to get to my pain point of wanting to be healthy and feel better and let go of what that may physically look like on my body. Being exhausted, brain-drained and barely functioning was less appealing than worrying about maintaining my physical appearance. The sweet side, it didn’t turn out the way I had been programmed to think. Once I figured it all out, which is what I help my clients with, I can very easily maintain my physical weight with way less torture on my body and I can eat; eat fat joyfully and healthfully!
It’s that time of year again, or should I say season! Butternut squash is a popular winter squash that is harvested during early fall to late winter. A great benefit with butternut squash is that you can keep it for a month or more, provided that you store it in a cool, dry place away from direct sunlight. While other foods lose their nutritional value when stored for a long time, butternut squash tends to become even more nutritious during the first two months of storage, as its carotenoids continue to accumulate.
Aside from providing a remarkable amount of nutrients, the butternut squash is also a versatile ingredient that you can add to different dishes, which is why it definitely deserves a spot in your kitchen. From soups to desserts, you can use it to create a variety of mouthwatering meals.
Butternut squash is easy to prepare and cook!
In order for you to create a delicious meal out of butternut squash, make sure that you choose one that’s dense and heavy for its size. You should also check its rind to see if it’s free of cracks, soft spots and other blemishes. Once you have the perfect butternut squash, turn it into a healthy and satisfying dish.
Butternut squash are loaded with a wide array of nutrients such as vitamins, minerals, enzymes, phytochemicals, antioxidants, and trace minerals. It is also critical for the liver.
How to Puree Butternut Squash for Soups, Desserts and Baby Food
One of the simplest things that you can do with a butternut squash is to puree it. This makes for a perfect base ingredient for soups, desserts and side dishes. Plus, it’s a nutritious meal for babies and kids. Here’s a simple guide on how to puree butternut squash:
- Cut the butternut squash lengthwise. Scoop out the seeds and strings.
- Place the squash on a cookie sheet, cut sides down, and cook it in the oven at 375 degrees Fahrenheit until its flesh becomes soft.
- Allow the squash to cool, then scoop out the flesh and put it into a blender or food processor. Puree until you achieve the desired consistency.
- Mix with other veggies, fruits, meats or spices, if desired.
How to Cook Butternut Squash in an Oven: Roasted to Perfection
Roasting butternut squash keeps its flesh moist and tender while caramelizing its exterior, giving your dish a nice contrast in texture. Follow this easy method to roast your butternut squash perfectly in an oven:
- Cut the butternut squash in half, then scoop out the seeds. Using a vegetable peeler, peel the squash, and then cut it into 1-inch-thick cubes.
- Toss the squash cubes in a bit of coconut oil (sold at NW) to keep them from drying out while roasting, and then spread them in an even layer on a baking pan lined with parchment paper. Sprinkle with salt (sold at NW) and black pepper.
- Roast in the oven at 450 degrees Fahrenheit, uncovered, for 30 to 35 minutes or until tender and brown on the edges, stirring once
Make sure to grab yourself a butternut squash and enjoy all the health benefits that comes along with its warmth and great flavor!
As a Mother and Wellness Warrior, I am always on the lookout for clean food to feed my son. This recipe is grain-free, dairy-free, paleo and GAPS. I chose to use all organic ingredients as well when making these animal crackers. This recipe was very easy to make and my son had fun joining in on fun in the kitchen while making them together. We also enjoyed the yumminess of these straight out of the oven, still warm.
Animal Crackers Recipe
- 1 3/4 cups finely ground almond flour
- 2 Tbsp honey
- 1 Tbsp coconut flour
- 1 egg
- 2 tsp vanilla extract
- 1/4 tsp pumpkin pie spice or ground cinnamon
- 1/8 tsp baking soda
- dash salt
- Preheat oven to 350*.
- Combine dry ingredients in a medium sized mixing bowl.
- Add wet ingredients and mix using a hand mixer. Dough may become a bit crumbly.
- Roll dough into a ball and place on a large piece of parchment paper, laid on a flat surface. Add another large piece of parchment on top.
- Roll out dough using a rolling pin, to about 1/4″ thickness.
- Use animal-shaped cookie cutters (Found on Amazon- Mrs. Anderson’s Baking Animal Cracker Cookie Cutters, Set of 4) to cut out shapes. If using plunge-style cutters, gently wiggle and push plunger in and out as you pull away from the dough.
- Gently transfer shapes to a lined baking sheet, spacing cookies about an inch apart. A thin fish spatula can help with the transfer.
- Bake for about 8 minutes, until lightly golden on the edges. Allow to cool before serving or storing in an air-tight container.
I hope you and your family enjoy these as much as mine did…and continues to. Enjoy!
Recipe obtained from thefamilythathealstogether.com
When September comes around here in Wisconsin, I start to get the itch for fall like activities, such as Apple Picking. But I have to say, every year when I think of going apple picking, I often change my mind. And here is what I mean with that.
I don’t buy conventional apples from the grocery store. I choose to buy organic apples. Why? Well, because the amount of pesticides on an apple and the chemicals used to make them, I will not consume nor put in my body. So for me to go apple picking and buy apples that may cause more harm then good, I just decide to not go. And for those who decide to go Apple Picking for non-organic apples, there is no shame in doing that. But this is an example of myself, walking the talk, each and every day.
As a Wellness Warrior, it’s often very rare I take that hat off. I use to get very upset with myself for not taking it off until I came to finally realize, more then ever, that this is the truth of who I am. I am a Wellness Warrior that walks the talk. So if I tell my clients to incorporate, change or do something, I am doing it for myself and my family as well.
This year I came across Peck and Bushel, Organic Fruit Co. in Colgate, Wisconsin. I loved it! And so did my husband and son. I appreciate being able to walk along the organic apple trees and allow my son to eat the apples off the ground (not the rotten ones). I appreciate the hard work and dedication this family owned business does so that people, like myself, can still have fun, enjoy the fall rituals, without having to drop down to something I don’t believe in consuming or doing.
I invite you to check out Peck and Bushel. Whether you choose to eat Organic or not, this place is a must see. It’s charming barn is full of decor, samples and gifts for everyone, including one for yourself. A beautiful patio starts the outdoor adventures that leads you to the apple trees with spots to stop along the way for photos.
Get out outside and soak of the beautiful fall weather with friends and family!
Now is the time to slow down and start incorporating self-care. Here is one simple example of a self-care idea! Making your own coffee allows you to not only take time out of your busy lives and to-do lists but it also allows you to enjoy the most nourishing coffee; clean, nutritious and organic ingredients, without any added toxins or chemicals. Enjoy sipping on your coffee as you sit down with a book or magazine, or maybe just enjoy the peace and stillness with your own, home brewed latte. This is an example of taking some time out of your busy lives to start incorporating self care, with an added bonus of some wonderful coffee as well! Note how you feel while doing this for yourself and notice how just taking 10-20 minutes out of your day can really make a difference!
- 12 oz. organic coffee
- 2 tsp. coconut oil (or coconut oil + 1 tsp. coconut butter
- 1/2-1 tsp ghee or unsalted grass-fed butter (for dairy-free option or if you’re allergic to dairy- add additional coconut oil)
- 1/4-1/2 tsp. ground cinnamon
- 1/4 cup unsweetened coconut milk or almond milk (optional-adds more creaminess)
- 1/8 tsp organic vanilla extract
- 1-2 Tbsp. Great Lakes Collagen (Sold At Nourishing Wellness)
- Brew coffee in a coffee maker or french press.
- While coffee is brewing, in a saucepan over medium heat melt and heat the coconut oil/butter, ghee and optional milk. This will help to keep your latte nice and hot.
- Pour 12 oz. of coffee in a blender, add the remaining ingredients and blend on high for 10-15 seconds until creamy and frothy.
- Pour in coffee mug and enjoy.
Recipe obtained from therealfoodrds.com and Simply Nourished Recipes.
As school starts back up again, our dinnertime can be shortened, leaving less time to make dinner. This recipe is a fan favorite. You can make it ahead of time and have leftovers as well. I love these because they are easy, delicious, and require few ingredients. These are also gluten free, dairy free and paleo. Here is a great source of protein and fat in one dish! Add it to a side of steamed veggies and you covered all your bases, carbs, fat and protein…a meal well done!
- 3 cloves garlic – minced
- 1/2 onion – finely diced
- 1 cup mushrooms – finely diced
- 1 tbsp fresh oregano – finely diced
- 1/2 lb ground beef
- 1/2 lb spicy Italian sausage
- 1 tsp pepper
- 8-10 slices bacon
Preheat oven to 400 degrees Fahrenheit. If you want to save yourself some clean up, line the bottom of the oven with a sheet of aluminum foil. The bacon and meatloaf tends to bubble and drip when cooking.
Next, cut up garlic, onion, mushrooms, and oregano. Place in a large mixing bowl and add in beef, sausage, and pepper.
Use hands to mix ingredients together well. Divide into 8-10 equal sized portions and shape into small round balls slightly smaller than the size of your muffin tin.
Wrap bacon slices around the edge of each meatloaf ball and place in the muffin tin. The bacon ends should just meet or slightly overlap, so cut bacon pieces as necessary to fit.
Bake for 30 minutes. Remove from oven and allow to cool for at least 5 minutes before serving
Recipe from www.realsimplegood.com