Low fat diets are a thing of the past. Research shows that the 80’s fad of low fat diets is actually backwards! Our bodies need healthy fats to support brain function, heart health among other things. Eating fat doesn’t make you fat. Let that sink in … eating fat DOES NOT make you fat.

Consuming healthy fats does a body good!


  • Olive Oil, Flax Oil
  • Olives
  • Wild-Caught Fish/Seafood
  • Pasture Raised Meat & Eggs
  • Avocados
  • Nuts and Seeds
  • Coconut Oil

When purchasing healthy oils, look for “virgin” or “extra-virgin” and cold pressed as these oils a minimally processed. Less processing is better! We opt for organic too!


  • Vegetable oils like canola, sunflower, soybean, corn and safflower
  • Hydrogenated and partially hydrogenated oils

Hydrogenated oils are unhealthy because they contain trans fats and studies show that they lead to insulin resistance, belly fat, inflammation and can cause damage to your arteries and gut health. They also raise your risk of heart disease significantly. These hydrogenated and partially hydrogenated oils are hidden in packaged/processed foods – another reason to stop consuming these foods. Instead make your own at home where you have control over what goes into the recipe and ultimately into your body. I do realize that this takes time and you’re probably crunched for time like everyone else, but I think it’s worth the time investment for YOUR health and YOUR families health. We’re getting fatter as a society and we each need to take responsibility for our own health and well-being. Just start 🙂


When making your own salad dressings, use olive oil or flax oil (flax oil needs to be kept in the fridge!). I usually combine both to make my dressings along with some fresh squeezed lemon juice, yum!

We love Caesar and Greek salad in our house. I used to use store bought mayo to make it but have since started making my own mayonnaise and you’ll be surprised how quick and easy it is AND it’s not full of a bunch of “extras” you don’t need! If you don’t think making your own may is up your alley, Primal Kitchen makes some great quality dressings and condiments!

Where do you need to clean up your diet as far as fats and oils or where have you made changes and felt better?