Casey, Ashley, Chase & Jimmy

Wednesday, December 31, 2014

Wellness Wednesday: Why you should eat more FAT!


This post is just in time for New Year's!
And I know this is the time of year that everyone is thinking about going on a diet or cleanse of some kind. But before you do there are some things you should consider. 
A couple of months ago my cousin Courtney turned me on to this book called, "Beautiful Babies" by Kristen Michealis
This book is not all about fertility, pregnancy and breast-feeding. It's basis is on getting back to eating REAL FOOD
"...The kind of food we ate before the industrialization of our food supply. This is the food your great-grandmother would have recognized as food"

 She backs everything with facts and research. I feel like I could go on and on about the things she says. They all make so much sense! Although it is overwhelming to think about changing your diet- she likes to go by the 80/20 rule which states that 80% of the time we should try to feed our families healthy sustainable foods and 20% of the time we need to give up the control. 

I'm going to share with you one of my favorite findings in the book:

Why FAT is good for you!

-It used to be common knowledge that saturated fat (butter, red meat, eggs) was high in cholesterol and thus caused heart disease. Well now those studies have little to no credibility because of modern research. 

1.  Fat does NOT make you Fat. Sugar/refined carbs make you FAT.
This is probably the biggest misconception in our society. 
Fat is good for you!
Remember: When fat is combined with sugar/carbs it is NOT GOOD. So don't go and eat a gallon of ice cream or a red velvet cupcake with cream cheese frosting just cause I told you Fat is good for you. 

2.  Hormones are made from cholesterol. Without cholesterol we cannot make necessary hormones leading to hormone imbalances
"In 2007, a team of researchers at Harvard University found that women who consumed skim milk and low-fat dairy had 85% higher infertility rates than women who consumed whole-fat dairy"
-Yes there is a link between infertility and your hormones being balanced. 

3. When you take out fat you have to replace it with something else (usually processed/artificial sugars or carbohydrates)
-Next time you are at the grocery store look at the yogurt/milk products with LOWFAT or NONFAT labels and compare them to the WHOLE fat ones.
They always will have more sugar/carbs!!! or artificial sugars added
-This is one of the biggest lies told to women- That we need to eat everything "low-fat" in order to NOT BE FAT. 
-And guess what, Women have the most hormonal imbalances! (see #2)

4.  Fat makes you feel fuller longer and helps you store important vitamins like A,D,E,K. 
 If you are not getting enough fat in your diet than you are probably deficient in those vitamins because your body does not have the fat stores to store them!
- Plus you need vitamin A to make estrogen and other pregnancy hormones






Eating the RIGHT FATS

First we need to understand the Omega-6 to Omega-3 ratio: The amount of these two needs to be somewhat balanced. In American we get WAY TOO much Omega-6 from Corn (which causes: inflammation of arteries, depression/anxiety, insomnia, low-levels of energy).  Corn is in everything!!!!! and its ratio is 46:1 which really messes up everything. Corn is fed to all animals that we eat and it is turned into oil/sugar/starch which is in turn in everything we eat. It's a problem. 

So when it comes to FAT that you eat. You want it to be CORN-FREE!

1. Say No to Modern Vegetable Oils
-EAT: Olive Oil, Coconut Oil, Sesame Oil, Avocado Oil, Macadamia oil, Red Palm Oil
-DON'T EAT: Canola Oil (corn oil), peanut oil, sunflower oil, Safflower Oil- basically any yellow-seed based oil

2. Eat Traditional Fats
-Butter from grass fed cows (not corn fed cows)
-Sour Cream, full fat with live active cultures
-yogurt, full fat with live active cultures (harder to find than you think!)

3. Eat Meat and Eggs
-When choosing meat, try to choose grass-fed. This tends to be expensive but sometimes at stores like Trader Joes or Sprouts you can find deals or cheaper frozen options
-try to choose antibiotic and hormone free
-Don't be afraid of Bacon!
-The best eggs are ones you can get from someone local! Look on craiglist or ksl (in Utah)
-Second option: Choose eggs with Omega-3s and DHA (usually only a $1 or $2 more)
third option: Organic Eggs

4. How to Choose Dairy
-Best Choice is raw milk but good luck finding it and someone you trust who is selling it
-Second choice is Pasteurized whole milk and cheeses from grass fed cows
-Milk is one thing that I always choose to buy organic and spend a few more dollars on. 

5. Eat more Seafood
-the best source of vitamins A&D, omega-3 fatty acids and much more!
-eat more oily fish like sardines, anchovies and salmon
-try to stick to WILD vs Farmed (they are more nutrient dense)



Sorry if this all seems overwhelming!! When I first read this book I was definitely overwhelmed. But just remember FAT does not make you FAT!
CARBS/SUGAR DO!
So don't be afraid to eat 2-3 eggs for breakfast and some bacon! you will be shocked how much fuller you feel.  Just stay away from the donut and pancakes--most of the time :)

I definitely don't follow all these guidelines 100% of the time but I try to follow the 80/20 rule. Everything in moderation. 

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1 comments

  1. This is so good! Spencer is doing this now and my friend who is nursing said she totally believes that when she has full fat in her diet that her milk production goes way up!
    I just found this article today that talks about it too!
    http://news.yahoo.com/eat-fat-lose-weight-041634455.html

    ReplyDelete