Anyone who knows me, knows my passion is to help you be your healthiest version of yourself (not just look good in a swimsuit). But we all know excess body fat often involves underlying health concerns and lifestyle limitations beyond our beach/pool party wardrobe.
So, as we find ourselves waist-deep in swimsuit season (and sometimes wishing our midsection was a bit firmer/slimmer/healthier), we’re often faced with a seemingly simple, yet actually kinda complicated, question.
Dietary fat: Is it good or bad for us?
Both. You see, not all fats are created equal. (Sorry, I don’t make the rules.)
Surely we know by now that heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body – far beyond that expanding waistline. They can compromise the cardiovascular system and immune system, and even contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.
That said, our bodies do need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality “good fats” can steady our metabolism; keep hormone levels balanced; nourish our skin, hair, and nails; and provide lubrication to keep the body functioning fluidly.
So, where can you find these healthy fats? Avocados, olives, and coconuts are great sources of healthy fats, along with wild salmon and omega-3 rich organic eggs. Whole nuts and seeds, and their butters like almond butter or tahini are great sources too. And when you’re shopping for cooking oils, be sure to look for the highest-quality organic oils. Words to look for include organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted oils.
There are lots of great ways to use healthy fats in the kitchen. For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil. When sautéing foods, try organic extra virgin olive oil (just be careful not to overheat it to the point of smoking). Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
And finally, I’ll leave you with some of my favorite yummy beach/poolside snack ideas that are full of healthy fats:
- Guacamole with fresh veggie dippers (see below for my favorite homemade guac recipe!)
- Deviled eggs (with non-dairy mayo alternatives if you’re avoiding dairy)
- Mixed nuts
- Olives (check out your grocery store’s olive bar and try some new varieties)
- Your favorite nut butter with celery or apple slices
Cheers to sunny days ahead full of body nourishing healthy fats!
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Coach Christine’s Recipe Corner: HOLY MOLY GUACAMOLE
If you don’t yet embrace the LOVE of the avocado, think guacamole too closely resembles “baby food,” or just haven’t tasted my guac yet…you’ve gotta give this recipe a try! Always a crowd pleaser, even among the avocado/guac skeptics of the world. And I like to chew my food, so mine is chunky – not pureed or whipped – and scoopable with most anything. Plus, in my opinion, there’s no such thing as “too much cumin” or “too much cilantro” – so go wild! My favorite scoopers are veggies…carrot and celery sticks, cucumber rounds, bell pepper strips, whatever you love. Give it a try and comment below to let me know what you think!
Ingredients:
2 ripe avocados, pitted
2 tablespoons freshly squeezed lime juice
1 small sweet yellow onion, diced
1 large tomato, diced
1 teaspoon ground cumin, or to taste
½ teaspoon garlic powder, or to taste
sea salt, to taste
freshly ground black pepper, to taste
½ cup chopped cilantro
Directions:
Scoop out avocado flesh into medium bowl; discard skins. Mash lightly with fork.
Add remaining ingredients except cilantro. Stir with fork to incorporate.
Add cilantro and stir once more. Taste for flavor preference and add more spices as desired. Enjoy!
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