The Skinny on Fats

It surprises me that there are still some people out there that think that they have to go to “Fat free”, “Non-Fat”, “Low Fat”, “Light” “foods” in order to eat healthy. They avoid real, organic butter in order to choose margarine or some other non-butter spread. These well meaning people think they are doing something positive for their health and bodies. But nothing could be further from the truth! A lot of the “foods” that use these labels aren’t real, nourishing foods. They are a concoction of chemicals made to seem like real food. It’s no wonder that there are so many people walking around that are obese, have pre-diabetes or diabetes and will, in time, develop heart disease and cancers.

You can do something about this!!!

  1. AVOID SUGAR!!! By this I do not mean avoid fruits, preferably organic. I mean read your labels and look at the added sugar in your foods. How many grams of sugar per serving? If they are removing naturally occurring fats from something, they have to add something to that food – very often that is sugar. Why is this an issue? Products that contain lots of sugar are digested very quickly by your body which leads to sharp spike in your blood sugar levels and then a crash as your body tries to regulate your sugar. What does this mean? In the short run, you will be hungry sooner. In the long run, pre-diabetes and diabetes.
  2. Not all fats are created equal! There are good, healthy fats and there are unhealthy fats.
    1. Unhealthy fats – saturated fats in red meats, trans fats
    2. Healthy fats – unsaturated fats, found in nuts, seeds, fish
  3. Eat real foods! Do your best to stay away from processed, refined foods. These foods are nutritionally deficient and will add inches to your waistline.

What to eat!!    

  • Nuts – almonds, walnuts, pine nuts, macadamia nuts, pistachios etc
  • Seeds – sunflower, pumpkin, chia, flax, sesame, hemp, apricot, pomegranate
  • Oils – High heat cooking? use Coconut oil, Grapeseed oil, Safflower oil, or Ghee. Low/No heat? Use Extra virgin Olive oil, Flaxseed oil, Macadamia nut oil
  • Seafood – wild Alaskan salmon, sardines, albacore tuna (pole or troll caught), oysters, Artic char, mussels, rainbow trout, Dungeness crabs
  • Avocados!!!

Something to Try...

Orange Salmon


2 pounds wild salmon
1/4 cup fresh squeezed orange juice
freshly grated orange peel
1/2 teaspoon Himalayan sea salt
extra virgin olive oil

Preheat your oven to 400 degrees F. Rinse your salmon fillet and pat dry with a paper towel. Cut it into 6 fillets. Arrange fillets on a baking sheet or large glass baking dish. Sprinkle each fillet with a little grated orange peel. I use my microplane fine grater to do this. Make sure you do it before you juice your orange. You'll want the zest from the whole orange. Drizzle orange juice over them.Then sprinkle with sea salt and drizzle each fillet with a little olive oil. Bake for about 8 minutes for sockeye, longer for coho, and usually about 20 minutes for king, depending on the thickness. 

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