We need adequate fat to support metabolism, signal cells to support hormone production, immunity and nutrient absorption. Having enough fat in your diet will also keep you full between meals and help regulate blood sugar.   A good definition of “healthy fat” is “relatively unprocessed fats from whole foods”.   Some excellent sources of “healthy fats” include:  

• Avocado and avocado oil
• Olives and olive oil
• Coconut and coconut oil
• Nuts
• Fish
• Egg yolks (quality counts here!)
• Grass-fed butter

  Unhealthy fats are typically those that are industrially produced and designed to be nonperishable, such as:   Trans-fatty acids that appear in processed foods Hydrogenated fats such as margarine (hydrogen is added to the fat chain to make a normally liquid and perishable fat into a solid and shelf-stable fat) Most shelf-stable cooking oils (e.g. safflower, soybean, corn oil, etc.)   Fats to avoid include:  

• Corn oil
• Safflower Oil
• Sunflower Oil
• Factory farmed meat, eggs and dairy
• Soybean Oil
• Canola Oil

  An additional tip regarding fats is to “front load” them into the early part of your day. Add plenty of healthy fat to your breakfast and lunch to help keep you satiated and avoid fluctuations in blood sugar.   Lunch Recipe:

BLT Avocados

Cut up 4 pieces of uncured bacon (I love Nueske’s)! Cook the bacon over low or medium-low heat until cooked to your desired doneness. Usually about 3-5 minutes. Meanwhile, slice the avocados in half and remove the pits. Scoop half of the flesh out of each avocado half (leave half undisturbed) and transfer to a bowl. Mash the avocado in the bowl. Stir in chopped grape tomatoes, thinly sliced lettuce, juice from one lime, and the cooled, drained bacon pieces. Scoop the mixture back into the avocado halves.    

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