FATS 101: Don’t be Scared to Eat Fat, be Smart! Hot

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I was born in 1980 and by the time 1994 rolled around, I was awkward, angry, defensive and horrified that I wasn’t one of the “pretty” girls.

I was up close and personal with puberty and the shit was ugly.

I really had nothing to complain about though. I had (and still have) amazing parents (who are still together and happy after 39 years), I had great friends, I had a loving home, I had everything that I needed and then some.

But during my early teenage years I couldn’t see past the hormones.

The early nineties was the beginning of the “Heroin Chic” era and it collided beautifully with my teenage angst in perfect timing. I resonated fully.

The dark depressing beauty, the perfectly disturbed pouts, and the general “fuck you” attitude was the perfect combination of who I was (at the time) and who I so desperately wanted to be.

I was obsessed. Kate Moss, Amber Valletta and Helena Christensen were my goddesses and I wanted to be just like them.

There were of course a few issues with this. I lived in nowhere New Mexico, I wasn’t tall, I was 14, and I had zero self confidence.

Model land wasn’t in the cards, so I decided to do the one thing I could do to mirror my heroin goddesses…

I got really, really skinny.

I was never bulimic and I’m pretty sure I was never technically anorexic, but I most definitely had food and body image issues. Not eating was my way of having control andgetting attention. When my friends and family eventually voiced concern about my weight, I secretly loved the shit out of it.

I came across this picture last time I was at my parent’s house. When I looked at it, I immediately flashed back to the day this picture was taken and I remembered thinking that I needed to lose more weight because my stomach wasn’t flat enough yet.

Makes me wish that models looked more like Marilyn Monroe and less like pre-pubescent boys.

Luckily, starving myself didn’t last too much longer and I honestly don’t remember what happened. I just sort of snapped out of it.

I did continue to have minor eating issues throughout my teenage years and into my mid twenties, and It wasn’t until I started to eat a healthy vegan diet that my food issues completely dissolved.

You know what it was for me? 

It was the fact that I no longer had to limit food I loved because I learned to love food that I didn’t have to limit.

Letting go of that control was like letting go of a mind fuck that I played with myself for years.

How refreshing to eat healthy food when I was hungry, stop when I was full, and repeat.  It felt easy, it felt right, and it felt like I had a lot more room for other things.

I also became the ideal weight for my frame naturally. I might go up and down a couple pounds here and there, but I sit at a solid 135 pounds at 5’ 7, and have for over 5 years.

I preface today’s post with this story because I honestly don’t believe that there is ONE right way for people to eat and EVERYONE is on their own personal food journey.

If you’re happy, if you’re healthy, if you feel good about how and what you eat, then take note of my weekly info, but know that it’s all merely something to think about, learn from and possibly test out when you’re ready.

Wherever you are on your food journey, I salute you. Food is an extremely emotional thing and finding peace and balance with it takes time and patience. 

Okay – let’s do this.

I want to talk about oil because it’s a topic that I get asked a lot about and there’s a ton of conflicting information about it out there.

BUT before I talk about oil I have to talk about fat so this will be a two parter.

And neither part will be as boring as going to a tire store, I promise.

This week fat, next week oil, deal?

There are many different types of fat, and they all behave differently in the body.

Our body needs a certain amount of the right kind of fat to be healthy. It protects the organs, gives us energy, and helps us absorb nutrients.

Here’s a quick tip. If you eat kale with some avocado or walnuts, your body will absorb more nutrients from the kale than if you ate it plain. This is awesome because avocados are maybe my favorite food.

  • Okay, so a fat molecule looks like a tadpole (Or a sperm. Just go with whatever analogy resonates with you most. No judgement.).
  • The head part of the tadpole/sperm looking molecule is water soluble and made up of the same stuff regardless of what type of fat it is.
  • The length of the tail is what sets the different type of fats apart. The tail part is fat soluble.

The shorter the tail of your sperm (oh come on, I know you went with sperm) the easier it is to digest. The longer the tail, the longer it takes for your body to break it down and the harder it is to digest.

So each type of fat has a different length of tail.

Are you with me so far? Would you rather be at a tire store?

(please say no).

We’ll get back to the sperm tails in a minute,  but first I want you to understand that there are four different types of dietary fat, and all four are not created equal.

Some are good, some are confusing, and some should be avoided like a bad ex.

1) Polyunsaturated Fatty Acid

There are two types of polyunsaturated fats.

Omega-3 and Omega-6.

— These are known as the essential fatty acids, and our bodies cannot manufacture these on their own.

It’s important to have a good balance of Omega-3 to Omega-6. A good ratio is 4:1.

People who eat the Standard American Diet generally have too much Omega-6 in their diet and not enough Omega-3 (with ratios as high as 30:1).

If you’re getting too much Omega-6, the benefits of the Omega-3 will be in vain. Omega-6 is found in lots of different types of processed foods that are laden with vegetable oils. (Which is why people tend to get way too much Omega-6)

Some healthy plant sources of Omega-3 include chia seeds, flaxseeds, hemp seeds, walnuts, soy beans, seaweed, tahini (because of the sesame seeds), cauliflower and winter squash.

Different types of fish are often touted as being a good source of Essential Fatty Acids, but the high amount of cholesterol and the low amount of fiber combined with the potential for high mercury content makes unprocessed plant sources the best for those Essential Fatty Acids.

2) Monounsaturated Fatty Acid

Monounsaturated fat can be beneficial, as long as it’s in moderation.

The healthiest sources of monounsaturated fat are avocados and olives (both technically fruit, btw), nuts and seeds (almonds, macadamia nuts, peanuts, sesame seeds, pumpkin seeds, flax seeds, hemp seeds, chia seeds, canola, etc..) and soybeans. 

 3) Saturated Fat

There’s a huge debate going on right now about saturated fat that I will fill you in on next week, but basically there’s one school of thought that saturated fat isn’t as bad as it’s been chalked up to be, and another school of thought that all saturated fat should be avoided.

More on this next week.

All you need to know today is that saturated fats are most commonly found in meat and dairy products, but there is also saturated fat in palm oil, coconut oil, olive oil, dried coconut, dark chocolate, some types of fish, some types of nuts and whipped cream.

Did you know that olive oil is 14% saturated fat? More on this next week.

 4) Trans Fat

These are the run away as if they were a bad ex fats.

 Do you remember a couple weeks back when I talked about hydrogenated oils?

Anything containing hydrogenated oil is full of trans fats.

Junk food is the biggest culprit of trans fats, but did you know that meat and dairy products have a small amount of naturally occurring trans fats?

Regardless of the saturated fat debate, all camps agree that Trans Fats are no bueno and should NOT be consumed.

Finally, something apart from kittens that we can all agree on.

Now that you have a grasp on the four different types of fat, let’s go back to sperm (and hopefully you read this from the beginning, otherwise this makes zero sense to you and you should stop skimming and go back to the beginning).

The longer the tail on our sperm, the harder it is on our body, the shorter the tail, the easier it is to digest.

This means that Essential Fatty Acids have the shortest tail, Monounsaturated Fats have a slightly longer tail, Saturated Fats have an even longer tail, and Trans Fats win for the longest tail.

Are we good on the four different types of fat and the length of sperm tails?

Before I go any further, I need to talk about cholesterol for a hot second.

Cholesterol is a waxy substance made by the body to produce many hormones like estrogen and testosterone.

The body produces good cholesterol (HDL) and bad cholesterol (LDL).

The Bad cholesterol is damaging to the heart, good cholesterol acts like a dump truck and ferries bad cholesterol to the liver.

So we need more good cholesterol and less bad cholesterol.

Easy enough.

Good cholesterol is found in foods that have unsaturated fats. AKA poly and monounsaturated fats.

Here’s the deal.

  • Unsaturated fat increases good cholesterol AND lowers bad cholesterol (hence the term “good fat”).
  • Saturated fat increases good cholesterol, BUT it also increases bad cholesterol.
  • Trans fat increases bad cholesterol AND decreases good cholesterol.

There is a pattern starting to emerge and the pattern is this.

For a whole hell of a lot of reasons, poly and monounsaturated fats should be consumed in moderation (Dr. Barnard recommends 20 grams per day. That’s 1/4 of an avocado, 1/4 cup of walnuts and 1/2 tablespoon of chia seeds), Trans Fats should be kicked in the ass, and saturated fats… it’s a hot topic that I will be bringing clarity to next week,  BUT like Dr. Michael Greger points out:

Any diet that encourages people to eat bacon is an easy sell. 

Now that you’re schooled on the basics of fat, I will see you next week where I’ll wrestle saturated fat and shine some light on the oil debate.

Until then, here’s a quick recipe idea for you.


Having a batch of cooked quinoa in the fridge is helpful throughout the week. There’s lots of things you do with it, like this and even this.

One of my fave things to do with it is to water saute some garlic and onion, add in whatever other veggies I have in the fridge, toss in the quinoa and then season with some soy sauce, whatever herbs I’m feeling, and some salt and pepper.

Then  place it in a bowl, put a few chopped walnuts and some slices of avocado on top and BAM!

Welcome to Yumtown.

Here’s how you make the quinoa.

  • Take one cup of quinoa (180g), place it in a pot with two cups of water (475ml), bring it to a boil and then turn the heat to low and simmer for 15-20 minutes or until the water is absorbed and the quinoa is soft and fluffy.
  • Let it cool before you pop it in the fridge.  

Editors note: Click here to Find a Local Farmer

A quick note from our founder-

Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.

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Turmeric Fights Inflammation and Cancer:

Learn These 7 Easy Ways To Eat (and Drink) It

"Turmeric is one of the Most Powerful Natural Medicines Known to Man"

Yes, Send Me My Free Book

Do You Know Your Body’s Most Important Weight Loss Secret?

By J. Davis III

Category: HEALTH

trackingRecently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.

Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.

Secret #2: stop eating out. You will automatically eat less without even noticing.

Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.

Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.

Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.

You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.

Here’s how it works...

“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”

“So… what’s going on with me? Why am I losing weight but not going hungry?”

Liz paused, then dropped the bombshell.

Your body is designed to burn fat. You just have to let it.

“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…

What good is a fat reserve if you can’t burn it?

Mind blown...

Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”

So that’s why I’m losing weight without going hungry.

Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.

Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.

Because when you click here to watch Liz’ life-changing presentation, you’ll learn

  • Which calories help you lose weight…and which ones help you gain it…
  • The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
  • The “low-fat” foods that can dramatically increase your risk of cancer.
  • And the superfoods that rescue your body from this assault by detoxing you…

Revitalizing your metabolism so you can

Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.

For next the week only, Liz is offering the Red Smoothie Detox Factor at 50% off.

Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.

So if you’re sick and tired of feeling sick and tired, do yourself a favor.

Get Red Smoothie Detox Factor before the price goes back up.

Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.

So go watch her presentation and get the Red Smoothie Detox Factor.


---> Learn more: Red Smoothie Detox

Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*

By Richard Neal

Category: HEALTH

According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:

Total: 29.1 million people or 9.3% of the population have diabetes.

Diagnosed: 21.0 million people.

Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).

Source: CDC Website

Drugs Treat Symptoms, Not Disease

Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.

Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.

Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.

Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.

In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication

96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.

Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.

Blood sugar normalizes... neuropathy pain goes away...

Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.

You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.

Groundbreaking New Research

Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.

Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.

This year they're on track to help over 30,000.

In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.

No more neuropathy pain, pricking your finger, or the need for expensive medication.

Learn about this groundbreaking new research here:


---> Learn more about this Natural Diabetes Treatment

#1 muscle that eliminates joint and back pain, anxiety and looking fat

By J. Davis III

Category: HEALTH

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.

This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.


Is it:

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!

==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!


--> Find out the “hidden” most power survival muscle here…

More Health Resources:
  1. "Red" Smoothie Helps Alabama Girl Shed 80lbs!
  2. Thе Fastest Wау Tо Lose Weight In 4 Weeks
  3. #1 muscle that eliminates joint and back pain, anxiety and looking fat
  4. Your Birth Date + Name - Free Report
  5. The "Instant Switch" Law Of Attraction
  6. The 3 reasons you should NEVER eat wheat -- Yes, even "whole wheat"
  7. [PROOF] Reverse Diabetes with a “Pancreas Jumpstart”
  8. Why Some People LOOK Fat that Aren't
  9. Diabetes Destroyer System
  10. His wife REFUSED to let them amputate his legs!
  11. Unlock Your Hip Flexors
  12. Doctors Reversed Diabetes in Three Weeks

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