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Make Fat Your Friend

Updated: Oct 28, 2020


I know what you're thinking... "This isn't what I've been told most of my life." Well unfortunately we have been mis-informed and experts are finally coming around to the fact that your body requires all natural forms of fat - saturated, polyunsaturated and monounsaturated - for optimal health. Fat is an essential building block of the body and can also improve your mood, skin, hair, and nails, while protecting you against Type 2 diabetes, dementia, cancer, and much more.

So for Step #2 of your New Year Nutrition overhaul I want you to Make Fat Your Friend by incorporating a variety of quality fats & oils into your diet.

Keep reading to learn what I mean by "quality fats & oils".

Quality Fats
Quality Fats via


  • Hunger regulation 

  • Energy production 

  • Hormone production 

  • Absorption of Vitamins A, D, E & K

  • Cellular health 

  • Brain health 

  • Skin health 

  • Tissue & cell repair

  • & it makes food taste delicious!

As you can see from the list above, fat is ABSOLUTELY ESSENTIAL to feeling your best. But let me emphasize here that I am specifically talking about quality fats.  Fats that have been processed and refined, like vegetable oils (I'm talking about you canola) and the ones found in processed and fried foods have gone rancid and will cause severe cellular damage + promote inflammation. 

Take a look at the lists below for quality fat sources and best ways to incorporate them into your diet.

What do I mean by "Quality Fats"?

  • Grass-fed & finished + wild caught meat & game

  • Pasture raised poultry and eggs

  • Wild caught seafood

  • Grass-fed, full fat & raw dairy

  • Grass-fed butter & ghee

  • Avocados & avocado oil

  • Olives & extra virgin olive oil 

  • Raw or lightly toasted nuts and seeds

  • Nut & seed butters 

  • Cacoa butter

  • Coconuts & coconut oil

What should you cook with?

Quality Oils for Cooking
Quality Oils via

Baking, broiling, frying, grilling and roasting:

  • Lard & Tallow, grass-fed/pastured

  • Ghee, grass-fed

  • Coconut oil, organic virgin

  • Red Palm oil, organic virgin 

Quick stir-frying, light sautéing and slow/low simmering:

  • Butter, grass-fed

  • Olive oil

  • Avocado Oil

  • Sesame Oil

Drizzle over salads & veggies or use in smoothies & dips:

  • Olive oil

  • Walnut oil

  • Flax oil

  • Chia oil

  • Hemp oil


  • Canola oil

  • Soybean oil

  • Cottonseed oil

  • Hydrogenated / partially hydrogenated oil

  • Margarine & shortening

Read the Label

When choosing animal fats and oils always opt for organically raised, grass-fed, pastured animals. Vegetable fats should always be organic, cold-pressed and unrefined in nature.

 These key words will help to ensure that you are getting the safest, most nutrient dense fats and oils. 

F O R  T H E  L O V E O F  B U T T E R

Grass-fed butter is a nutritious way to add delicious flavor

to even the simplest dishes. Infuse with fresh garlic and herbs

to make a perfect sauce for veggies and proteins.


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