SMOKINCHOICES (and other musings)

February 28, 2013

Live WELL w/o fats, don’t think so

         5 Fats  That Don’t Make You Fat

By Jen Broyles, Care2

Fats play an important role in a healthy diet and are needed for many of our bodies processes. Discover five incredible dietary fats that are nutrient rich and great for your waist line too!

1. Coconut Oil

Coconut products offer an array of health benefits, and coconut oil is a great oil to use for cooking, or it can be added to smoothies, oatmeal, and other dishes.


Coconut oil offers antimicrobial, antibacterial and anti-cancer properties. It improves digestion, nutrient absorption and intestinal health. It provides cardiovascular benefits and helps manage Type 2 Diabetes. Coconut oil promotes kidney and liver health and supports the immune system. It also benefits metabolism, energy, and weight management. Coconut oil had a bad reputation for a while primarily because it is composed of saturated fat, which we are told to stay away from. However, the saturated fat in coconut oil is different from that in animal products. The fatty acids in coconut oil are medium-chain triglycerides, which are easily metabolized and used as energy by the body. Research suggests that these fatty acids may boost your metabolism, promote weight loss, and increase HDL, the good, protective cholesterol in your body.

2. Nuts

Nuts are very diet-friendly and are loaded with a ton of amazing nutrients, healthy fats, and protein. Nuts are one of the best sources of alpha-lenolenic acid, a type of heart-healthy omega-3. Omega-3s offer numerous health benefits from lowering cholesterol to disease prevention. 

They are also rich in L-arginine, an amino acid that has been shown to boost immune function, promote wound healing, improve blood vessel function, and help manage cardiovascular disease. Additionally, nuts contain soluble fiber and Vitamin E. Fiber helps lower cholesterol and glucose levels while Vitamin E is a powerful antioxidant. Vitamin E is essential for proper immune function, healthy skin, and DNA repair.

Some of my favorites are almonds, walnuts, and brazil nuts. Try them in smoothies, nutrition bars, salads, trail mix, or alone. Nut butters are another delicious way to enjoy this nutrient-dense food.

3. Avocados

Avocados are fantastic fruits with tons of nutritional benefits. They are an excellent source of glutathione, a powerful antioxidant that helps cleanse and protect your body by detoxifying, removing heavy metals, and fighting free radicals. 

Glutathione helps maintain a healthy immune system and slows the aging process. Avocados are rich in folate, which has been shown to decrease the incidence of heart disease and stroke. They are also the best fruit source of Vitamin E, which protects against many diseases and helps maintain overall health.

Not only are avocados packed with nutrients, but studies have shown that certain nutrients are absorbed better when eaten with an avocado. Enjoy an avocado on a sandwich, in a salad, blended into a smoothie.

4. Seeds

Seeds, like nuts, contain a number of heart healthy properties. They offer beneficial fiber, omega-3 fatty acids, and protein. Seeds are also packed with health-promoting minerals such as magnesium, selenium, and zinc. 

Some great seeds to include in your diet are flax seeds, chia seeds, pumpkin seeds, and sunflower seeds. Chia seeds, in particular, are considered a superfood due to their extremely high nutrient profile. They are super rich in omega-3s, even more than flax seeds. Plus, they are loaded with powerful antioxidants, fiber, magnesium, phosphorous, manganese, copper, iron, and zinc.

Seeds can be enjoyed many ways. They are great in smoothies, baked goods, nutrition bars, salads, trail mix, yogurt, and other foods.

5. Olive Oil

Olive oil is such a healthy oil to use when sautéing, baking, and making salad dressing. This fantastic oil is rich in monounsaturated fat and antioxidants such as chlorophyll, carotenoids, and vitamin E.

Olive oil is great for reducing blood pressure, cancer prevention, managing diabetes, and lessening the severity of asthma and arthritis. In fact, including olive oil in your diet can help you maintain a lower, healthy weight.

(My Comment: 

Couldn’t be happier to put up a post about fats.  I agree strongly about the importance to our overall body health with regard to each of these categories.  Even  In my own life it is first of necessity like the order in which they are showing.   Tho of course,  I have something to add.    Coconut is first not only here – but for me because of its known propensity to offset Alzheimers disease, before it starts;  after it starts or to the full-on afflicted.  Improvement comes and with it, the return of prior memories and resources. 

For details and fascinating story, see one of a number of posts I have put up on Dr Newport and her recounting of the “return of her husband” to her from the terrible clutches of Alzheimers.  One needs about 4 teaspoons daily  – any way at all.  Slathered on toast (providing you still consume grains);  drizzled over salad along with lemon or apple cider vinegar;  used in a morning smoothie or shake of some kind is easiest. .Pure water in blender > add fresh or frozen fruits such as blueberry, strawberry and banana if you choose [I know WEE doesn’t approve bananas]  and maybe flax powder and I add a scoop or two of Jarrow Plant proteins [pea, brown rice, hemp, chia and chlorella].  No shake would be complete for me without my Vitamin C crystals [1/2 tsp = 2K mg] and MSM.   It sautes well so that you can use it for eggs or whatever you my wish – – just don’t use destroying “high” heat, low or moderate will get you there.

I spent two miserable years observing my own decline and was grief stricken as I was very aware that I would not have a doting daughter or anyone else to care for me and guess that mostly freaked me out.  Having been through 18 years of my mother living with me as she melted into a shadow of her former self.  Eventually, when my inner rebel or tiger or whatever one might refer to it as, fully awoke, I came roaring back.  I was determined  to find some way to better my chances.   There was NOTHING from the BIG PhRMA at all.  And there certainly was no point to get tests of all kinds – – I knew.  Been there, done that.  Not too much OTC either.  Tried a number of them for months at a time – little to nothing.  Heard about the Scandinavian research and some of their results were extremely exciting.  They used massive dosing of Vitamin B’s – especially 12, and a few other things.  (Check out Vit B-12, read the label  (7-17-11)  So by the time I got here to “smokinchoices” I’d been searching online  and became as a result, a bit more knowledgeable.   (tho health and natural were practically my middle name since forever).

Had been a McDougall follower for a few years  (since 1993) and had been mostly vegan because of regard for his ideas and seeming proof.  Admire him much to this day – he has helped thousands.   He is however adamantly against fat in any fashion.    Also asks one to limit things such as lentils as they are too high in protein.  Big on potatoes and grains  (I’m kinda Paleo now in many ways – just not too much meat and mostly, none) ORGANIC is my mantra;  no ANIMAL PRODUCTS of any kind seem to be McD’s.  While I have declined to so state previously, I’m not really there anymore.  It just sounds like I am because of all the vegetable juicing I do  and my fling with Wheatgrass Where would we be without our fats?  FISH OIL is an absolute necessity today I’m taking 8   1360 gel-caps  of Omega 3’s  daily (a lot of oil)

An Aside needed  here: Dr Jonathan Wright advises about the balance of our Omegas.  To get it right one should go to Nutrition and Healing.com and try to access his article on Omega 3 balance.  I covered it lightly in a post (2-18-13) called Sick of bruising, bleeding and tests?   The GLA I bought is  Putitan’s Pride  “Evening Primrose” Oil, a natural source of GLA.  Apparently, dry hair and brittle, breaking nails are a clue to a lack or being off-balance.. And I heeded it, because I had not been doing this and this IS  a lot of fish oil.   AND  my nails had gone to Hell. I’ve had strong nails all my life and don’t like having  these continually breaking nails , for no apparent reason.  So we’ll see what happens.   

I’ve gone on much too long here, sorry.  Just have one last reference to give you.  And this would be on the Olive Oil. One couldn’t help notice that the oil is YELLOW.  I know that’s what the stores sell,  but we should be demanding something else..  .    .   so please run on over to  “CLAIMS TO BE OLIVE OIL, huh?” dated 3-22-12)

 Guess that’ll  do it for now,       be well,   Jan)

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1 Comment »

  1. I enjoy what you guys are usually up too. This kind of clever work and exposure!
    Keep up tthe great works guys I’ve added you guys to blogroll.

    Comment by china168.net — October 2, 2014 @ 7:49 am | Reply


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