Don’t Fear Fats

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Don’t Fear Fats

Not too long ago we were in the middle of the fat-phobia era.

It started when scientists learned saturated fats in your diet raised cholesterol levels, which are linked to heart disease.

But instead of preaching the low-saturated-fat message, health experts simplified it to the low-fat message.

In response, food manufacturers started stripping fat from foods and plastering “fat-free” and “low-fat” claims on food labels.

Unfortunately, they replaced the fat with refined carbs, like sugar and white flour, to make them taste good.

Now we know that’s not quite right.

Yes, you should still keep your saturated fat intake to a minimum – less than 10% of your daily calories (about 20 grams for the average person).

In addition, artificial trans fat – found in partially hydrogenated vegetable oils used in processed foods like margarine, popcorn, and fried foods – is even worse for your heart and should be avoided altogether.

But some fats are actually good for your heart:  monounsaturated and polyunsaturated fats.

Recipe of the Day:  Fresh Guacamole with Tomatoes and Serrano Chiles

Active Preparation Time:  10 minutes

Total Preparation Time:  10 minutes

Avocados are definitely worth seeking out – packed with healthy monounsaturated fats, as well as antioxidant phytochemicals, they’re great for helping to keep your heart ticking smoothly.

This tasty guacamole goes well with tortilla chips or veggies, or to go with Latin dishes, like pinto bean and tofu breakfast rancheros.

Makes 10 servings (about 3 tablespoons each)

2 medium ripe avocados, halved, pitted, and peeled

3 medium garlic cloves, minced

Juice of 1 medium lemon

1/2 small serrano chile, seeded and finely diced

1 tablespoon chopped fresh cilantro leaves

1/4 cup quartered grape tomatoes or small cherry tomatoes

Dash of salt, optional

*Use as many organic ingredients as possible.

1.  In a small bowl, mash the avocados with a fork or potato masher until smooth yet somewhat lumpy.

2.  Add the garlic, lemon juice, serrano chile, cilantro, and tomatoes and mix well.

3.  Taste and season with salt, if desired.  Serve immediately.

Notes:  To adjust the spiciness, use more or less of the serrano chile.

You can store the guacamole in an airtight container in the refrigerator for up to 2 days, although the color may dull slightly.

Variations:  Substitute another chile pepper, like Anaheim, jalapeno, or habanero; substitute lime juice for lemon juice.

Per serving:  51 calories, 4 g total fat (0.5 g saturated), 3 mg sodium, 4 g total carbohydrates (1 g sugar), 2 g fiber, 1 g protein.

If you have any questions, send us an email!

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Have an awesome day!

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Dick and Lenay


from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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