There is a lot of debate out there about having fats in your diet. The key is to find out the difference between good fats and bad fats. This is where I come in to help you learn what the difference is!

Below is a quick look at fats. I'd be happy to dive deeper with you on your wellness journey as your coach! Contact me for more information.

Modern nutrition standards recommend that up to a third of your nutrient intake be fats, and mostly of the good kind.
Generally, a third of fat intake may remain less beneficial fats, while it is optimum for the remaining two thirds to be mostly good fats. Fat is an important facet of utilizing long-term energy, energy storage, and combating inflammation in the body.

• Saturated Fats – these consist of less beneficial fats (primarily from animal sources like meat and dairy) but which are still helpful in small amounts.
• Unsaturated Fats – polyunsaturated and monounsaturated fats are beneficial – but unsaturated also includes trans fats, the most harmful kind.
• Omega-3 Fatty Acids – a component of natural sources of polyunsaturated fat, these healthy, long-chain lipids are required in good proportion of healthy fat intake to prevent inflammation and disease.
• Omega-6 Fatty Acids – another component of natural sources of polyunsaturated fat, these lipids tend to be consumed in excessive amounts compared to Omega-3’s, and must be modulated while Omega-3 intake is increased.

Deficiency: Autoimmune and inflammatory disorders, digestive imbalance, heart disease, low energy and fatigue.

Recommended Daily Intake: No more than 24 grams of saturated fats; no more than 2 grams trans fats per day; as for healthy fats, The World Health Organization recommends a daily EPA and DHA of 0.3-0.5 grams, and a daily ALA intake of 0.8-1.1 grams. Each of these acids are different long chains of Omega-3, healthy fatty acids.

The Good
First- The Good: Monounsaturated and Polyunsaturated

Good Sources Include:

• Almond oil
• Olive oil
• Walnut oil
• Avocados
• Almonds, cashews, pecans, macadamia nuts

Good Omega 3 Sources Include:

• Flax oil
• Pumpkin oil
• Cod liver oil
• Chia seeds
• Walnuts
• Wild salmon, tuna, trout, mackerel, sardines and herring

Omega 6 sources include:

• Borage oil
• Evening primrose oil

• Sunflower oil
• Safflower oil
• Sesame oil
• Nuts
• Seeds
• Meat (grass fed and free range)

The Bad: Saturated Fats
It’s generally a good idea to minimize saturated fats in the diet; that will help you reap their benefits while minimizing their health risks.

Saturated Fat Sources Include:

• All animal-based foods, including meats, dairy products and eggs (Make sure to drink higher fat products and free range products when keeping these in your diet. Fat free and low fat products adds other ingredients and sugars into your diet.)

• Peanuts
• Coconut oil
• Cottonseed oil
• Palm kernel oil

Coconut oil sometimes gets a bad rap since it is a saturated fat and is solid at room temperature.  However, unrefined coconut oil has many health benefits such as skin care, hair care, brain function, heart health, weight loss, treating urinary tract and yeast infections, anti- inflammatory, anti-bacterial, anti-fungal, anti-viral, improving digestion and preventing gum disease and tooth decay.  Just make sure its Virgin Coconut Oil.

The Ugly: Trans Fats

Sources of Trans Fats Include:

• Margarine
• Vegetable shortening
• Soybean oil
• Many Packaged, Processed foods
• Fast food, such as french fries and buns

Fat Burning Foods!

• Omega 3 Fatty Acids
• Whole Grains
• Nuts and seeds
• Olive Oil
• Avocados
• Magical Fruits-Grapefruit and Kiwi

*Copyright and information from the International Associations of Wellness Professionals

Do you ever wonder why we crave certain foods during a certain of day, week or month? Are your food cravings causing you imbalance in your life and health?
 
Food cravings can be a tricky thing to figure out. I’ve observed my own food cravings recently and I found that I crave sweets during stressful and lonely times.
 
When I am stressed, I turn to chocolate or sugary snacks to feel comforted and enriched. I also noticed that when I feel lonely, I turn to these same sugary treats to fulfill my longing for connection and love. Knowing these two triggers for my sugar cravings, I tried allowing myself to feel the stress or loneliness instead of going for a cookie, piece of chocolate or anything that I can get a hold of.
 
By taking time to feel my feelings, I noticed the craving for these foods has decreased. I have replaced my afternoon stress burn out and tired feeling with water. By drinking more water, I have energy to make it through the rest of the afternoon.
 
We all have cravings and we have underlining reasons why our body needs these items we crave. It may be a nutrients imbalance or an emotional tie like mine. Whatever your craving is linked to, take the time this week to really listen to your body and give it the real nutrients it needs. And if it still wants the piece of cake, go for it!