fat

Fat Doesn't Make You Fat--So Eat It

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  When I struggled with an eating disorder in high school, the first thing I eliminated was any food with fat in it.

I went right for the fat-free yogurt, stopped eating ice cream, told my (poor, confused) mother to buy skim milk (we had been a 2% household) and ate Lean Cuisine meals with 5 grams of fat or less.

OMG.

Why? Why did I do this? Why did I never stop to think how much sugar or carbs or sodium was in the foods I ate and only focused on the fat content?

Why? Because that was all over the media. It was in every magazine, commercial and on the lips of my friends. Fat-free this and fat-free that.

It continued for years until I became a certified health coach in 2009 and learned that fat is actually essential for healthy brains, skin, hair and bodies. I learned that they replace the fat with more sugar to make it taste better.

And I thought that was just plain silly.

So, I stopped eating frozen yogurt and low-fat cheese and yogurt. I started reading food labels more clearly and saw the high amounts of sugar and/or sodium on low-fat foods. I started eating fat again. I started eating FULL FAT ice cream, yogurt, cheese and sour cream. I started eating more avocados, more butter, more nuts and healthy oils like olive, coconut and sesame.

And I noticed my hair looked better. My skin glowed. My nails grew like weeds. My brain functioned more efficiently -- and does even better the less sugar I eat.

I didn't gain weight from eating fat. In fact, eating full-fat foods was so filling and satisfying I ate smaller portions and really savored the flavor. I didn't eat as much because the quality of what I was eating was so much better.

And that's what I do now. And why I do it. Otherwise, I don't think I would be enjoying those mochas from Diesel cafe that I adore so very much. ;)

Have you tried this? Are you curious about making the shift from fat-free to full-fat foods? Drop a line and share your thoughts.

 

 

Anatomy of a Smoothie

madewithoverSmoothies are popular right now. People are all over them, especially now that it's summer and fruit is flourishing at farmers' markets. I listen intently when people tell me how they are building and consuming these calorie-packed, convenient drinks. Yep, you read that correctly. Smoothies are liquid meals full of necessary calories (energy) needed to get through a full day. They are ideal nutrition for busy professionals, my favorite clients, but when I have clients struggling to lose weight or complaining of low energy or productivity, I often focus on their smoothie construction.

Here's my advice for how to build a nutrient-dense smoothie so you're maxing out that meal with nutrition and not empty calories.

FRUIT: fruit contains natural fructose and fiber. Our cells need a certain amount of sugar to work properly but when it comes via juice or candy, it's too much at once. Fiber slows down how sugar is metabolized PLUS it helps keep your colon clean. Use lots of real, fresh, dried or frozen fruit instead of fruit juice.

GREENS: spinach, kale, chard--you name it. Add greens to your smoothie to add even MORE fiber as well as a huge list of essential vitamins and minerals. If you're using spinach, make sure to add healthy fats to offset the effects of the oxalic acid, which can leach calcium from bones.

SUPERFOODS: superfoods are called thusly because they are SUPER packed with nutrients relative to their size. Goji berries, raw cacao, chia seeds, hemp seeds, acai powder, spirulina--these are just a few of the many superfoods on the market, today and easily found in Whole Foods or your local health food store.

FAT: fat doesn't make you fat. Take that to the bank and cash it. Too many calories and not enough exercise makes you fat. The healthy fats found in nut butters, avocados and coconut oil make your brain work better and keep your skin smooth like a baby's butt. Add these to your smoothies.

LIQUID: many, many people tell me they use milk and/or yogurt to blend their smoothies. I recommend using ice and/or cold water or homemade almond milk, instead. Clean, fresh water or ice has no calories and adds to your water intake for the day. Worried about calcium? Stress not, you'll get more calcium from the greens and superfoods or the almond milk you're using than from cow's milk which can be a major allergen for some bodies.

 

I have a ton of recipes available on this website but I'm always looking for new ideas.

Post your favorite smoothie recipe below. Can you make it even better with the info from this post?