Get the Skinny on Fat: The Good, The Bad

Get the Skinny on Fat: The Good, The Bad


That was the first dietary complexity I dove into when gaining my certification as a holistic wellness coach.

I wanted to see what scientists and experts were discovering and writing about fat: fat-free, low fat, saturated fat, trans fat, monounsaturated, saturated, polyunsaturated fats.

I was all about diving into some fat…still am!

First point of order:  it takes more than a snapshot blog to properly address the dynamics of fat, however, I’m sure I can pluck you right between the eyeballs to get your attention and change the way you prioritize food consumption based on the amount of good fat they possess.

Get it???  Good fat!!!  

Let that simmer and resonate for a moment.

What does good fat do for our bodies?

Let us count the ways: fats are forms of energy that help maintain body temperature, protect tissues and organs, and help transfer key fat-soluble vitamins throughout the body.

Since I’m all about being positive and sunny, we’re going to focus on how good fats keep us healthy, and where we can get them.

You’ll get a little dose of why bad fats throw us into a turbulent cycle of chronic diseases and early death too…but the objective is not to scare you, only to keep you hungry for good fat.

Omega-3 fats!

If you or someone you know suffers from cardiovascular diseases, like stroke and heart attack or autoimmune disorders, the by product of severe inflammation, it isn’t just due to eating bad foods, it’s also the lack of omega-3 fats, based information contained in volumes of studies.


Omega-3 fats are polyunsaturated and studies say they’re uniquely good because they do three things:

  1. Create cellular energy
  2. Possess anti-inflammatory properties
  3. Support brain and cardiovascular health

Without these good fats, our immune, inflammatory, cardiovascular, and nervous systems simply cannot function correctly.


health benefits of eating salmon

Researchers who’ve studied the role of fat tell us these foods are powerful sources for good fat that we should make part of our eating habits daily.

Flaxseeds (or oil)



Green leafy vegetables

Brussel sprouts



Cheese, eggs milk, meat (as long as the animals are grass fed)


So let’s break this down in scientific lingo…just briefly…because scientific lingo can drive you nuts.

Researchers say omega-3 fats have double bonds, giving them the agility to become more adaptable and interactive with fatty acids.

Monounsaturated fats carry significant value because studies show LDL cholesterol (bad cholesterol) levels are lowered.

So when trying to prevent clogged arteries and those alarming cholesterol numbers, a meal plan that includes monounsaturated fats is significant.

Some foods rich in monounsaturated fats include:  avocados, peanut oil, olive oil, canola oil and avocado oil.


Now the fats we need to curse and run from, are trans fats (processed fats) and saturated fats…they have the single bonds.

There’s a reason a lot of people stay away from red meat and dairy.

For example, when I teach my Mind & Body Detox program, red meat and dairy don’t even exist…not even when I customizing meal plans for my clients.

Don’t get me wrong, red meat and dairy items are cool if eaten occasionally but they carry heavy loads of saturated fats that flat out tear up bodies and wreck lives when eaten on a daily basis.

Basically, many people are plagued by the lack of nutritional balance when it comes to fat intake and they’re inhaling too many burgers, steaks, potatoes and dairy.

Red meat and dairy do carry omega-3 fats that we need but the animals must be grass fed and not loaded up on grains.

Animals fed a plant based diet are the ones that will carry the good fats we need.

For example, beef from grain fed steer may contain as much as 35 percent of its calories in fat…saturated fat…the bad stuff.

And then there’s this research called The Lyon Diet Heart Study where it compared Mediterranean and French diets (French love dairy).

The Mediterranean diet was rich in monounsaturated fats and the French, saturated fats.

The rate of heart attacks was 70 percent lower in the Mediterranean diet.

Here’s one more example:  my 21-Day Mind & Body Detox Program focuses on plant based nutrition, so clients get a steady dose of clean protein, carbs and healthy fats on a daily bases.

The end result, lower blood pressure and cholesterol levels, reduction in prescription drugs, better skin and of course significant weight loss.

My advice, fatten up…just be smart about it and fall in love with healthy fats.