Top 5 Healthy Fats in the Kitchen Hot
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Hopefully by now you are realizing that eating plenty of good fats is part of a healthy, balanced real food diet.  And you also know that eating fat does NOT make you fat.  Our bodies actually crave fat and need it in order to function properly.  Let’s take a quick look at the REAL Top 5 Healthy Fats in the Kitchen.

There has been lots of misinformation about the types of fats we should be consuming and in what amounts.  Many people still believe that eating a diet high in carbohydrates and low in fat is healthy. The opposite is actually true.

Did you know that fat (not glucose) is your body’s preferred source of energy?  Not many people do.  Yes, FAT is actually the preferred fuel of human metabolism.  And the increasing consumption of high carbohydrate foods like grains and sugars (particularly fructose) is a major cause of the skyrocketing obesity and diabetes epidemic.

Another important fact about fat is that it is absolutely essential to have fat in the diet for our bodies to be able to utilize fat soluble vitamins like A, D, E, and K.  So just say no to skinny vegetable.  Fat also plays a part in helping us feel full by affecting our satiety hormones.

Think about it:  during Paleolithic times, our ancestors ate a diet high in fat and protein consisting primarily of meat, vegetables, fruits, nuts, and roots.  There were no grains or sugar-derived carbohydrates. As we have slowly transitioned away from this way of eating and added more refined carbohydrates and sugars to our diets, we have seen an overwhelming increase in obesity and diseases associated with insulin resistance.  How many of you either have diabetes or know someone who does.  RIGHT??!!

5 Tips for Choosing Healthy Fats

1. Choose fats that have a higher percentage of saturated fatty acids.

Single bond saturated fats are more stable and more resistant to rancidity than unsaturated fats because of their chemical structure.  The fatty acid is saturated with hydrogens making the structure straight and rigid.  This rigid structure makes it easy for the triglycerides to stack on top of each other and form a solid fat.

Food sources include animal foods like beef, lamb, chicken, pork, fish, dairy products, butter, lard, eggs and plant foods like coconut and palm oil.

2. Reduce the consumption of fats/oil that are high in polyunsaturated fat (PUFA’s).

These types of fats contain double bonds, making them more prone to oxidation and rancidity.  Rancid fats and oils are extremely unhealthy for the human body. Chris Kresser says, “It is this excess consumption of omega-6 PUFA – not cholesterol and saturated fat – that is responsible for the modern epidemics of cardiovascular disease, type 2 diabetes, obesity, metabolic syndrome, autoimmune disease and more.”

Food sources include nuts and seeds, safflower oil, corn oil, soybean oil, peanut oil, grape seed oil, sesame oil, and sunflower oil. 

3. Medium-chain fatty acids are easily digested and absorbed and are nourishing to the body. 

They are  readily used for energy and are not stored as fat.  Coconut oil is about 2/3 medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs.   Some of the health benefits of coconut oil include: protects against heart disease, decreases inflammation, immune boosting, antiviral properties, and a main source of lauric acid- an essential fat that is a critical component of breast milk.  You can read more about amazing coconut oil HERE.

4. Choose animal fats that are grass fed and pastured.

Animals that eat what they are supposed to eat and that live in their natural environments are far more nutritious.  Grass-fed beef contains between 2 and 5 times more omega-3s than grain-fed beef, and the ratio of omega6 fatty acids to omega3 acids in grain-fed beef is much higher. Research also shows that grass fed beef  contains considerably more antioxidants, vitamins, and minerals than grain-fed beef. (source)

5. Choose plant-based fats and oils that are unprocessed and organic.

Many vegetable oils are processed using harmful chemicals and damaging processes.  More chemicals are then used to improve the color. And then they are deodorized to mask the  smell from the chemical processing.  Nothing natural or healthy about this.  Canola oil is a prime example of this horrible process. 

Top 5 Healthy Fats in the Kitchen

1. Traditional Animal Fats

I’m talking about beef tallow , duck fat, and pork lard, and bison fat here.   These fats have nourished and fed people for thousands of years.  With the introduction of highly processed fats like margarine and vegetable oils, these health giving fats have been pushed into quiet corners.

Did you know that lard from pasture-raising pigs is a rich source of Vitamin D, second only to cod liver oil?  It is wonderful for baking, sauteing, and braising. Be sure to get your lard from a reliable, sustainable source. The lard you find in commercial stores is hydrogenated and not healthy at all.   Learn to render lard HERE.

Beef tallow is rendered fat from beef.  Beef tallow has actually been shown to reduce the risk of metatastic breast cancer.  Grassfed beef fat has a high concentration of  “conjugated linoleic acid,” or CLA, which is good for cholesterol levels.  It has a smoke point of about 400′F so is excellent for high heat cooking.   Learn to render your own beef tallow HERE or order grass fed beef tallow here.

Our family also enjoys duck fat for cooking.  If you have never roasted vegetables in duck fat, you really need to.  DELISH!  We are all about our saturated fats around here.  I order my duck fat online HERE.

And our newest addition: bison fat.  I bough some bison fat online HERE and rendered it into bison tallow.  I learned how to do it HERE.  We smother our veggies with this mild tasting fat.

Simply store these fats in the fridge and scoop out a bit when you need it.  Animal fats can be used interchangeably for any meats or vegetables and all (except for bacon fat) impart a subtle flavor that will not overwhelm your recipe.

2. Grass Fed Butter

I am not talking about commercial, grain fed, pasteurized butter here.  Much of that butter is loaded with antibiotics and growth hormones.  But butter made from the milk of grass fed cows is a superfood, loaded with healing properties.

Butter protects us against heart disease by giving us vitamin A, lecithin, and antioxidants like vitamin E and selenium, and cholesterol.  Yes, cholesterol is actually an antioxidant.  (source)

Butter also protects us from cancer with it’s short and medium chain fatty acids and conjugated linoleic acid.  Vitamin A, vitamin E , selenium, and cholesterol also have anti-cancer properties.  (source)

With it’s creamy, rich flavor, it is perfect for low to medium heat cooking and for baking.  The smoke point of butter is about 265′F, making it unsuitable for high heat cooking.

A common brand seen is grocery stores in Kerrygold.  You can also search out raw sources from local farmers who are raising happy cows.

3. Grass Fed Ghee

If you do not tolerate dairy very well or if you want to do more high heat cooking, check out ghee made from grass fed cows.  Ghee is clarified butter, made by heating butter to remove the water and milk solids leaving the butter fat. What you are left with is an easily digestible oil that is rich with flavor.  It has it’s origins in India and to this day is widely used in Ayurvedic medicine because of it’s healing properties. Many folks who do not tolerate butter dairy do well with ghee.

What’s nice about ghee is that it has a very high smoke point and is shelf stable.  The smoke point is around 465′F.  And you can leave ghee out on your counter without refrigeration for up to a month and up to 6 months in the fridge.  This is due to the lack of moisture in the oil.  Be sure to store your ghee in a sealed jar, away from heat and liquids.

Ghee is my favorite fat for baking, as well as sauteing.  You can read more about it in my post 7 Reasons to Start Cooking with Ghee.

Ghee is easy to make at home or you can buy a grass fed brand online. 

4. Coconut Oil

Coconut oil is a delicious, shelf-stable tropical oil that is loaded with saturated fatty acids.  It is actually about 92% saturated fat, which is why it is solid at room temperature.  Being heat stable, it is excellent for sauteing and stir frying.  It is also great in baking and can be used in place of butter in most recipes.

Besides being a great cooking fat, coconut oil has been shown to  increase metbolism,  contains anti-fungal and anti-viral properties, and decreases inflammation.

I recommend using organic virgin coconut oil instead of the refined coconut oil you may find in stores.  Read more HERE why.

Where to buy best quality coconut oil

5.  Olive Oil

Olive oil is the healthiest plant based oil.  It contains mostly mono-unsaturated fatty acids, making a safe oil to consume. Good quality extra virgin olive oil has been shown to have protective properties for the heart,  to lower inflammatory markers in the blood, to improve cognitive function, and to reduce risks of certain cancers.  (source)

The one things I do say about olive oil is DON’T COOK WITH IT.  It has a low smoke point and heat destroys the healing properties of olive oil.  You can read more in my post 5 Reasons to Stop Cooking with Olive Oil.

Save your good quality, organic, extra virgin olive oil for dressings and cold applications.  Be sure to store is a dark bottle in a cool place to reduce oxidization.

My favorite brand by far is Kasandrinos Extra Virgin Olive Oil.  Just be sure that the brands you choose are reliable sources as there are many adulterated olive oils out there.

A few other oils that I use occasionally in my kitchen:

Avocado Oil : Best neutral tasting oil for homemade mayonnaise.  See recipes HERE.
Macadamia Nut Oil : good for homemade mayonnaise and salad dressings.

Still confused about all of the conflicting information about fat, cholesterol, and heart disease out there?

Check out EAT THE YOLKS by Liz Wolfe.  Best book on modern nutrition that I have read.  Super funny.  Eye-opening.  And sets you straight on why we should be looking to foods and fats that have been around for a long time to nourish and feed our families.  She goes into detail debunking the nutrition myths and propaganda that makes your head spin when trying to figure out what to eat and not to eat. 

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.

Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE

That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).

Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

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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.

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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

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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.

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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.

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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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