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North Adams Chiropractor | North Adams chiropractic care | MA | Fats for Life

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Fats for Life
 

Fats for Life

Why You Need "Good Fats" in Your Diet 

 

The first thing to understand about saturated fats is

that the essential fatty acids they contain are truly essential.

When I tell people to get between 55% and 65% of their total calories from fat, they look at me like I’m growing a second head. But women like me and others do better on higher fat diets. It boosts our energy levels, balances our hormones, increases our fertility, contributes to serene moods, keeps our complexion glowing, and reduces the risk of having a stroke.

Yes, you read it right. Generally speaking, women actually need high fat diets. The alternative is to synthesize all our saturated fat from the sugar we eat, and that comes with an unacceptable set of risks.

Also, the essential fatty acids (contained mostly in polyunsaturated oils) are the most important nutrients we consume, more important than vitamins, minerals, or even proteins.  Because, without them, there is no life. They are the substance and foundation of life energy.

Short, Medium and Long-Chained Fats are the "active ingredient" in every bodily process you can name:

  • brain cell function and nervous system activity
  • hormones and intra-cellular messengers
  • glandular function and immune system operation
  • hemoglobin oxygen-transport system
  • cell wall function:  passing oxygen into the cell, passing nutrients into the cell, keeping foreign bodies out of the cell
  • digestive-tract operation: assimilating nutrients, blocking out allergens

 

5 Ways to Get More "Good" Fat in Your Diet

So, how exactly do I get this much fat in my diet You’d be surprised! It’s really not that hard at all.

1. Eat and drink full fat dairy.

This one’s probably the easiest. When you see fat-free cottage cheese, sour cream, or milk, run the other way! Study after study has shown that high fat dairy lowers your risk of heart attacks and strokes. So don’t be afraid of it. Drink real cream in your coffee or tea. Stir in whole fat yogurt to your cut up fruit.  However, do not use dairy as your only source of fat.

2. Eat eggs — with the yolks.

I eat an egg or three a day. You can also eat them in an egg salad or quiche for lunch or dinner. Eggs are one of the most nutrient-dense foods you can buy, particularly given their low cost. Even when I pay up to $6/dozen for eggs from pastured hens,  I’m still getting a good deal when I consider all the nutrients they contain.

3. Spread that butter!

When you make toast, sandwiches, pancakes, baked potatoes, or waffles, spread more than just a tiny, thin little pat of butter on that goody. Layer it on thick. Butter is far healthier than margarine, particularly if it comes from pastured cows.

 

4. Ditch the non-stick cookware and use fat.
How many people make eggs without any sort of added fat at all? You know why you can do that? Because you’re cooking on toxic, non-stick cookware! Opt for traditional cookware made of cast iron or steel and suddenly you’ll realize that you need that added fat to keep your food from sticking or over cooking.

I do have one important caveat for those of you who take this plunge though. Milk fat will brown and stick if heated too quickly, so if you cook with butter you’ll want to reduce the amount of heat you’re cooking with to avoid sticking.

 

5. Cook your vegetables in fat.
Roast your vegetables in a coating of a traditional fat like olive oil or coconut oil. Pan-fry your potatoes in a healthy fat like beef tallow from grass-fed cows. Melt butter from pastured cows or bacon grease from foraged hogs over your steamed veggies. In short, any time you serve up a vegetable, make sure it’s surrounded by a healthy fat.

Why? Not only does it make these veggies far more flavorful, but it also increases the availability of the vitamins and minerals in the vegetable. Many nutrients common in vegetables are fat-soluble. That means your body will only make use of them in the presence of fat.

Won’t this make me fat?
No. Studies have shown that people who eat higher fat foods (with the exception of deep fried foods) get full faster and stay full longer. That usually translates into them eating fewer calories, or at least eating fewer calorie-rich but nutrient-poor foods like desserts, breads, or candies. Both of those translate into weight loss, or at least weight maintenance.
 
 
 
North Adams Chiropractor | Fats for Life. Dr. Francine Lajoie is a North Adams Chiropractor.