Fat had a bad rap my entire childhood.
For so long we were told that if you eat it—you become it.
Well, that’s a far cry from the truth! Turns out you actually have to eat fat in order to burn it away, but it has to be the right kind.
Not all fats are created equal.
Back in the day, vegetable oil was renowned as a “heart-healthy,” nutritious oil. But it’s actually full of highly inflammatory omega-6 fatty acids, which can trigger inflammation and a host of health issues, including an increased risk of heart disease. Major whoops!
If you’re confused about which fats to choose, you’re not alone! There has been so much misinformation surrounding fat in the past decades, which led to the low-fat/non-fat dieting craze. (Check out JJ’s quick video to find out why that was terrible advice!)
The research was wrong, but that doesn’t mean it’s too late to start eating right.
If you want to look and feel your best, adding healthy fats to your menu is a must!
(You can find out how to incorporate the right balance of healthy fats into your meal, along with clean, lean protein, slow-low carbs, and non-starchy veggies here…)
So, which fats should you be eating?
Healthy fats like omega-3s and medium-chain triglycerides (also known as MCTs) from coconut oil are both great options.
Omega-3’s are powerful fatty acids that have been proven to boost brain health, fight inflammation, and help burn fat and build muscle. They’re naturally abundant in wild-caught salmon, halibut, sardines, and so many other foods.
The MCTs found in coconut oil help your body thrive from the inside out. Adding more coconut oil to your diet can speed up your metabolism, make you feel less hungry, and help you burn fat.1 Wow!
Convinced of the benefits of healthy fats and ready to boost your intake? Check out the tips below on how to add more healthy fats to your plate or cup…
Avo things up!
Add avocado to your salads, sandwiches, burgers, or even brownies.
Team JJ loves avocados every which way. This superfood is actually a giant berry, loaded with healthy fats, fiber, vitamins, minerals, and even a small amount of protein.
If you buy 4-5 avocados at a time, at different stages of ripeness, you can indulge in this superfood throughout the week. Having a constant supply encourages you to eat them more regularly and find new ways to use them in recipes.
Start first thing! Sneak an avocado into your next morning smoothie—the results are smooth, creamy and delicious.
You can also bake using avocados! This omega-3 rockstar takes this gluten-free brownie recipe to another level of fudgy.
Honestly, I love avocados straight up! Split in half, seed removed with a dash of sea salt. Then there’s always guacamole, or gorgeously simple dishes like this one, where the avocado takes center stage.
For tips on how to shop for the perfect avocado check out this blog.
Get an oil change!
Trade canola or vegetable oil for olive, walnut, or coconut oil.
This one is so easy. Just add these oils to your grocery list and toss the canola, corn, and soybean oil on your way to the store!
Make your own salad dressings! Many store-bought dressings are loaded with added sugar and damaged oils. When you make it at home, you can ensure that what you drizzle on your greens will maximize your nutrition.
Coconut oil is truly a superfood! High in medium-chain triglycerides, coconut oil actually speeds up your metabolism.
And if you’re looking for a super portable and scrumptious way to pack in the healthy fats while getting 11 grams of clean protein, try our Reignite Wellness Keto Bars.
Bye-bye PB, hello N&SB!
Swap peanut butter for unsweetened nut or seed butter, such as almond, walnut, or sunflower seed.
Wait, why no peanut butter?!
To start with, peanuts are actually not nuts but legumes, more closely related to soybeans, and they happen to be one of the most common food allergens.
And if that’s not enough, there’s also the chance that they will contain aflatoxin, a potent byproduct of mold that can cause cancer. (Read this blog for more reasons to pass on peanuts.)
Give your body a range of omega-3 fatty acids, simply by swapping peanut butter for true nut butters.
There's some great blends out there, too, like hemp seed butter with coconut and cashews or chocolate macadamia nut butter.
With a variety of healthy fats in your fridge and pantry, you’ll be creating new habits in no time, and nourishing yourself and your family.
Now that you’re on a roll, read this blog to discover even more foods that are rich in omega-3’s. Giving yourself plenty of healthy fats makes you feel full longer—and contrary to how we were raised—is actually good for your waistline!
You got this.
Looking for more delicious, nutritious recipes? Check out our website, or pick up a copy of one of our cookbooks!