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The Skinny on the “F” Word

Hello fellow Ananda members! My name is Penelope Jones and I am a certified Integrative Nutrition Health Coach. I am also the proud owner of Penelope Jones Coaching where I help women gain energy, shed excess weight and rediscover their best selves! I will be contributing some of my best nutrition and wellness tips, and some recipes all right here, monthly, in the Ananda Newsletter. We start with the F word, FATS!

Wait, aren’t fats bad for me? The skinny on fats

Many people are scared of fats, but our bodies need healthy fats for brain health, feeling satiated, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and help our body burn its own fat stores! Do I have your attention now?! Burn our fat stores? It is not too good to be true.
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging and inflammatory to the body. Since they are very high in Omega 6 they can compromise the cardiovascular system, immune system, and contribute to behavior problems and weight gain, oh my!
What we need is a nice balance between Omega 3 and Omega 6. But the standard American diet is very high in Omega 6. So what is a health seeking Yogi to do? Instead of thinking about what you CAN NOT eat, lets focus on ADDING in the good stuff. Adding in healthy stuff doesn’t feel like deprivation and will naturally crowd out the unhealthy stuff. Life needs to be fun and have an ease to it, and so should your eating!

Where to Find Healthy Fats

  • Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs.
  • Whole nuts and seeds, and their butters like almond butter or tahini.
  • Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats When Cooking

  • 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.
  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Try this delicious, easy recipe for a great source of healthy fat:

Avocado Dip

  • 1 large peeled and pitted avocado
  • 2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
  • 1 diced tomato
  • a squirt of lemon or lime juice
  • a dash or two of cayenne pepper
  • sea salt and black pepper


  • Mash avocado with a fork until very smooth.
  • Add yogurt, tomato, and cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
  • Add sea salt and fresh black pepper to taste.
  • Serve chilled with mixed raw vegetables.

Check out my blog at www.penelopejonescoaching.com for more inspiration!

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