Are you suffering from Dry Winter Skin?
Did you know drinking plenty of water and consuming healthy fats can help to combat dry skin?
But wait, you ask, “Isn’t Fat Bad For Me?”
In fact, the answer is – Not all fats are created equal.
Here’s The Skinny On Fats
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to inflammation and behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.
That said, our bodies need fat for insulation, 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 provide lubrication to keep the body functioning fluidly.
Where to Find Healthy Fats
- Avocados, olives, and coconuts are great sources of healthy fat, along with 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:
- For cooking at high temperatures (stir frying, sautéing and baking), try butter, ghee (clarified butter), tallow, lard, or coconut oil.
- Oils like extra virgin olive oil, flaxseed, sesame, toasted sesame, hemp, walnut, and pumpkin seed are best used unheated in sauces or dressings.
Try these delicious recipes, which include healthy fats:
Prep Time: 3 minutes
Makes 1 cup
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
dash or two of cayenne pepper
sea salt and black pepper
- Add yogurt, tomato, 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.
Tip: Best made a maximum of 1 hour before serving.
Mash avocado with a fork until very smooth. Enjoy!!
Prep time: 10 minutes
Cooking time: 30 minutes
Yields: 2 people
4 ounces cooked salmon
6 rice crackers
1/2 onion, minced
2 cloves minced garlic
1 tablespoon fresh lemon juice
Dash of black pepper
Dash of coriander 1 tablespoon coconut oil
- Break salmon into small pieces with fork.
- Place rice crackers in a zip-lock bag and with a rolling pin make rice crackers into crumbs.
- In a large bowl combine salmon, crackers, onion, garlic, lemon juice, salt, pepper and coriander.
- Make 4 patties and refrigerate for 1 hour.
- In a skillet, coconut oil on high heat.
- Fry both sides of each patty for 3-4 minutes.
- Serve with brown rice and lemon slices.
Guacamole with Jicama Sticks
Prep time: 20 minutes
Yields: 4 people
1/2 small red onion, finely diced
1 small tomato, finely diced
1 jalapeno pepper, minced (use seeds if you like it hot)
1/4 bunch cilantro, minced
Juice of one lime
1/2 teaspoon sea salt
1/2 teaspoon pepper
1 large jicama
- Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl.
- Add onion, tomato, pepper, cilantro, salt, pepper and lime juice.
- Mix with a fork until you reach the desired texture for you guacamole.
- Peel the jicama and slice into sticks.
- Dip one into the guacamole to taste and adjust seasonings as necessary.
GET EVEN HEALTHIER!
Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today 717-781-7098 or firstname.lastname@example.org.
*Recipes are from the Institute for Integrative Nutrition.