Wouldn’t it be wonderful if there was a magical pill or food you could eat that would stop cravings in their tracks, would give you long-lasting energy and promote weight loss all at the same time?

There actually is, and it’s called Fat.

Contrary to what you might believe or have been told, new research is showing us how consuming healthy types of fats can be beneficial not only for curbing cravings, boosting energy and supporting weight loss but also for preventing chronic disease and cognitive disorders such as dementia and Alzheimer’s.

Before we dive into this fat conversation let’s set the record straight on what types of fats are beneficial for your health.

Fat gets a bad rap, but not all fats are created equal.

There are 4 major categories of fat:

1. Saturated fats
2. Monounsaturated fats
3. Polyunsaturated fats
4. Trans fats

All foods with fat contain various amounts of the different types of fat; saturated, monounsaturated and polyunsaturated.  Some fatty foods can also have naturally occurring or artificial trans fat.

Each type of fats is essential for bodily functions and each comes with its own list of health benefits.

Saturated fats are commonly found in butter, lard, milk, coconut oil and milk.  They serve as a primary source of energy in the body, as preferred fuel for the brain, as signaling agents for cells and can even encourage weight loss.

Monounsaturated fats can be found in avocados, olives, certain meats and types of nuts. This type of fat is known for its positive impacts on cardiovascular health by reducing LDL cholesterol, triglycerides, inflammation, and blood pressure, and increasing HDL cholesterol.

Polyunsaturated fats are mostly found in fish, some nuts and seeds, and oils such as flax, corn, safflower and soybean. This type of fat plays a critical role in forming cell membranes, cell function and regulating gene expression.  Omega-3 and 6’s are a type of Polyunsaturated fat.

While Trans fats are the most controversial, even some of these are healthy for you when they are naturally occurring.  Conjugated Linoleic Acid (CLA) is a natural type of Trans fat that reduces the risk of heart disease, cancer, autoimmunity and improves glucose tolerance which can prevent or help manage type 2 diabetes.

On the other hand, artificial Trans fats are highly inflammatory and have been shown to increase the risk for cancer, heart disease, obesity and other chronic inflammatory related conditions.

Without dietary fats, or adequate amounts of them (for you), the body can’t function at its potential.

The quality of Fat is what counts.

Aside from the different types of fat, the quality of the fats you are consuming is what counts.

Fat is not only how the body stores energy, but it’s also where the body stores toxins and excess hormones to protect itself from those harmful particles circulating through the system.

If you eat sources of fat that have been exposed to pesticides and herbicides, or injected with hormones and antibiotics such as non-organic, grass-fed, free-range meat and eggs, then guess what?  You’re consuming those toxins, hormones and antibiotics too.

The same goes for fat derived from plant sources such as avocados, olives and oils as well.

To really reap the benefits of dietary fats by avoiding all the additives, you should aim to consume them from natural, clean, organic, hormone-free, grass-fed, pasture-raised, free-range, humanely-raised and minimally-processed sources.

Look for:

• Cold pressed organic oils
• 100% Grass-fed and finished organic hormone-free beef and related products
• Free-range organic hormone-free poultry and eggs
• Organic avocados, olives, nuts, seeds and coconut products
• Wild caught fresh fish or packaged in non-toxic containers

Now that you’re in the know about fat, it’s direct health benefits and what sources of fat to focus on, let’s get to the important stuff- how it can help you lose weight and boost your energy!

In this week’s video and blog, I dive into more detail about why you should eat fat for weight loss, more energy and better health!

Did you know that 80% of the population is estimated to do better on a higher fat and protein diet and only about 20% thrive with higher carbohydrates?

Yet the dietary guidelines for Americans suggest that your daily food intake should consist of 45-65% carbohydrates.

Let’s talk about what’s wrong with this recommendation…

Carbohydrates are the easiest macro-nutrient for the body to metabolize, they are instantly converted into glucose (aka sugar) that floods the bloodstream.  Your blood sugar goes up for a period of time, and what goes up must come down.

This is why you may have noticed that you get an instant energy boost after eating a meal higher in carbs; followed by an energy crash, feeling like you need to take a nap and hunger within 30 minutes to 2 hours after.

As your blood sugar comes crashing down after eating a higher carb meal, your body loses its energy source and starts craving food to bring your blood sugar back up.

Proteins and fats on the other hand required a much more complex and lengthy process to be metabolized and converted into glucose.

Thus, if you eat a meal higher in fat and protein you’ll have a nice steady release of glucose over a longer period of time, keeping you blood sugar balanced, energy even, and curbing those cravings.

In fact, fat can’t be converted directly to glucose.  It has to go through an even longer process of conversion before it hits your bloodstream.

When you eat a diet higher in fat, as your body works to metabolize the fat you ate (which is a long process) it will tap into your existing fat stores for immediate energy thus promoting weight loss!

In addition to keeping your blood sugar in balance, eating more fat (and therefore less carbs) promotes weight loss and more energy by:

• Increasing your feelings of fullness to curb cravings
• Decreasing appetite-stimulating hormones such as insulin and ghrelin
• Increasing calorie expenditure due to the complex process of metabolizing fat
• Boosting fat loss versus lean body mass due to decreased insulin levels
• Balancing your hormones with essential nutrients needed to make hormones
• Maintaining cell structures for energy production and body efficiency

If you don’t believe me then I challenge you to try it, just for one meal.

You don’t have to take my word for it, experience it and challenge yourself to eat one meal higher in fat, with moderate protein and a small amount of carbs.

A great example meal would be a rib-eye steak dinner with a side of leafy greens or types of vegetables that grow above the ground (asparagus, broccoli, cauliflower, brussel sprouts, etc.) sauteed or cooked with olive or coconut oil.

Remember, you just want your fat sources to be clean as previously discussed.

Notice how after eating this type of meal how you can go 3-5 hours, or possibly longer, without feeling hungry.  Your energy is even and when you cut the cravings or need to snack between meals, it becomes easier to manage your weight.

So don’t fear fat.  It does a body good.  Use the right fats to get the results you want!

If you need help figuring out what fats and other foods are right for your body so you can lose weight, have more energy and get back to feeling like yourself again then, schedule a complimentary Ideal Health & Weight Discovery Session here.

P.S. If you are a part of the 20% who don’t do as well with a higher fat and protein diet, you’ll know right away.  Within 30 minutes to 2 hours you’ll experience the opposite effects; you’ll feel sluggish, have a heavy stomach and want to take a nap while your body is trying to digest.

How many times have you told yourself this is going to be the year?

The year you…

Finally lose the weight

Get your energy back

Ditch the stress and make more time for self-care

Figure out what is really going on with your hormones

Reverse your autoimmune issues and manage them naturally

Or get to the bottom of your bloating and digestive struggles

…and ultimately get back to feeling like yourself again (or for the very first time).

As most people do, you probably always start the new year with the best of intentions but quickly find yourself getting lost in the chaos of everyday life.  And before you know it, the whole year has practically passed you by, and you still feel uncomfortable in your body, sick or tired all of the time.

I feel ya, I’ve fallen into this vicious cycle myself in the past.

And let me tell you, it’s not your fault if you haven’t reached your New Year’s resolutions in years past.  There is no such thing as failure, only feedback. Feedback that you need a different plan of attack.

There’s more to achieving a goal than just setting one.  

Marathon runners don’t just wake up one day and run a marathon.  They train for it. They fuel their body for it. They buy the right clothing for it.  They put energy and thought into exactly how they are going to make it to the finish line on race day.

Like training for a marathon, in order to achieve your health goals you need the right plan, resources and support.

In this week’s video and blog I give you 5 tips to help you actually achieve your health goals this year, for real this time.

I have worked with hundreds of clients, and no matter what the goal might be, I have found these 5 tips to be critical for reaching the finish of any health goal.

1 – Focus on the why, not the what
Who wouldn’t want to lose a little weight, have more energy or control of their health naturally?  Those are surface goals. It’s not what’s on the outside that matters, it’s what is on the inside that will keep you motivated.

What would having more energy, control of your health and weight do for you?  How would it change your life?

It would give you more confidence.  You would feel more comfortable in your skin.  You would be able to focus better at work, and as a result make more money.  You would be a better partner and parent. You would be able to travel the world, hike the tallest mountain, do anything you physically wanted to do with a feeling of joy.  You would be limitless!

When I trained for a marathon, sure there were days I didn’t want to get out of bed and run a ridiculous amount of miles.  And when I was in the depths of healing Hashimotos and mold illness, there were plenty of times when I wanted to throw in the towel, but reconnecting with my “why” is what kept me going, and it’s what keeps my clients going too.

2 – Clear the clutter
Distractions are everywhere and the can come in any form; food, finances, physical clutter in your home, negative people who and drain your energy, or people who convince you to do things that aren’t in your health’s best interest.

If you have to stare the cookies in the chocolate chip eye every day in the pantry, eventually they will get the best of you.

Give yourself time to set up your environment to support the pursuit of your goals.  Clear the food out of the pantry and fridge that isn’t in alignment with how you want to be eating.  Put together a budget or get your finances in order so you don’t have to worry about them, and you can focus on yourself.  Take one day and organize that hall closet, garage or other cluttered space in your home. And set some healthy boundaries for those people in your life who may not be on the same path as you – instead of gossiping over cocktails, grab a coffee or take a walk and set a time limit with a reasonable excuse as to why you need to get going.

Once the clutter is out of the way you can move forward on a clear path.

3 – Build upon your existing rituals
We all brush our teeth in the morning, or at least I hope you do.  This is a ritual, or a habit, and something that we can build upon.

Often times what feels overwhelming about going after your health goals is the idea of having to “create time” or space to workout, eat healthy, meditate, drink more water etc.  But what if you just built upon the time you’ve already carved out, the rituals or habits you already have in place?

This really helped me build a meditation practice.  I started by doing just 10-15 minutes of meditation after our evening family dog walk as part of my nightly “wind down.”  It eventually grew into 30 minutes and I yearned for it so much that I eventually implemented into my morning routine right before my workout.

Oil pulling is another great example for me.  I do it 3 mornings per week while I prepare my dog’s breakfast – tackling two things at once!  I’m all about efficiency.

Another great example that my clients really enjoy is doing their meditation in their car, in the driveway when they get home from work before entering their house.  It’s a great way to disconnect from work and be present for loved ones.

Assess your current rituals and how you can build upon them with the things that you would like to be doing for yourself to support your health.

4 – Recruit the right support and resources
It’s ok to ask for help, and don’t let your ego tell you otherwise.  Instead of spinning your wheels about what foods to eat, what exercise to engage in, which meditation to try, supplements to take or about anything else that might support your health goals, recruit the right experts and resources to be your guide.

As the old saying goes, “it takes a village to raise a child”, it can also take a team of experts or resources to help you reach your health goals.  Set yourself up for success by hiring the right experts to hold you accountable and give you the resources you need to feel your best. Your health-goals dream team might include a personal trainer, health coach, chiropractor, acupuncturist, spiritual guide or other health professional.

YOU.ARE.WORTH.IT

5 – Stop shooting in the dark
If you’ve “tried everything” when it comes to diet and exercise, yet nothing seems to work then it’s time to test instead of guess.  You are unique and therefore your diet, exercise, sleep, supplements and stress reduction needs will be too. What works for one person isn’t exactly going to work for you.

When your attempts to lose weight, increase your energy and get your health back under control aren’t working, it’s a sign that something bigger is going on beneath the surface such as hormone imbalances, liver congestion, poor nutrient absorption or fat for fuel metabolism, and your typical blood tests won’t pick up on these hidden dysfunctions.

Your results will always be lacking, no matter how many diets or workout routines you try, if you’ve got something greater going on under the hood.

So stop shooting in the dark, run some functional lab tests that will give you a bigger picture of your overall health and take a more strategic, and personalized approach to reaching your health goals this year.

Let me know how I can support you more in achieving your 2019 health goals…

Take 2 minutes to complete this survey by Jan. 17th and be entered to win 3 FREE HEALTH COACHING SESSIONS with me! ($597 value)

As the (W)holistic Health Boss, my mission is to support busy, health-minded people like you in getting access to the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again (or for the very first time!).

Here’s to you achieving your health goals this year!

(P.S. I would be thrilled to be on your team and I’m currently offering 20% off my coaching programs.  Schedule a complimentary Ideal Health & Weight Discovery Session here)