The scoop on FAT…

Today we are going to give you the “skinny” on healthy fats.  Are you afraid of fats? Despite the bad wrap that fats have received in the past, it can be as unhealthy to avoid all fats as it is to consume them in large quantities. The percentage of fats a person should consume varies depending on body type and overall goal at any given time.

Fat is essential to good health as it is used to:

  • store energy in the body

  • precursor for hormones

  • building blocks for cell membranes

  • primary source of energy for the heart

  • carriers for fat-soluble vitamins A,D,E,K

  • slows the release of sugar into the bloodstream

  • regulates body temperature

Good fats are defined as naturally occurring and not damaged by high heat, over-processing or refining. Bad fats are damaged fats that have been processed at high heat and have, therefore, become oxidized (vegetable oil, soybean oil, fried foods). The best fats are found in avocados, extra virgin olive oil, nuts, seeds, coconut & virgin coconut oil, pastured butter, pastured eggs, and cold water fish (salmon, sardines, mackerel & halibut).

From lowering bad cholesterol and helping shed excess weight to giving you shiny hair and healthy nails, your body will reap the benefits of these healthy fats. They are also essential for brain and cellular health, digestion and nutrient absorption because they nourish the lining of the gut.


Avocado Dressing 

Servings 4


  • 1 ripe avocado, peeled, stone removed and roughly chopped
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup water (a little more if using a large avocado)
  • 1 teaspoon lemon zest
  • 1 garlic clove
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • Juice of 1 large lemon
  • 1 teaspoon Dijon or yellow mustard


  1. Add all ingredients in a blender or a food processor. Process and blend until smooth and creamy.

  2. Add a little more water, if you prefer it to be a little thinner. Taste for lemon and salt, and add more, if preferred. 

  3. Use it as a dip for vegetables or as a dressing for salad, or drizzled on top of chicken, beef, or fish.

    *Store in the refrigerator

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