The Basics: Fat, What to Eat

January basics includes changing our relationship with fat.  Fat was demonized and replaced by sugar and carbs; and all the chronic life ending and debilitating disease rose dramatically.

Fat is not the enemy.  In fact, it is a friend to cellular health, weight loss, anti-aging, and metabolic health.  Scientifically we know this and we knew it then too.  

Why is fat important for our health?  Most of our cellular membranes are made of lipids.  Most of the action happens on the cell membrane - the home of receptors for everything.  The inside of the cell is like the bank vault, the cell membrane is the trading floor, commodities desk, equity exchange, and 

Fat is also important because all the fat soluble vitamins need fat to gain access to the body.  Without fat, they pass through the digestive tube.  

Fat is linked to feeling full.  When fat sensors at the exit of the stomach sense adequate fat intake they go off signaling the brain that you're full.   That is why eating slowly aids weight loss.  I recommend that clients wait 20 minutes before deciding a meal is not enough.  Jolie meals teach you portion size.  If your portions are out of whack, however, some dishes initially seem like not enough food - wait for it.  When the meal begins to exit the stomach - your nutritional sensors will pick up that you have everything you need, and signal the brain to release leptin - the satiety hormone.

Fat is long lasting energy.  Fat calories take a long time to break down because of the number of bonds between the atoms.  As each breaks you have energy and nourishment.  So good dietary fat helps you avoid snacking.  If you snack, it’s not because you need to, it’s more of a habit. 

How to get the fat we need:

Top sources of fats that I integrate into every jolie program: avocado, olive oil and olives, flax, hemp, nuts and seeds.  This gives you a full array of the healthy fats your body needs for repair, maintenance, and cell integrity.  

When not eating jolieLife:

1. Include avocado and/or olives in your daily diet. (½ to ¼ avocado is enough.  6-8 large olives.)
2. Grind flaxseed with a coffee grinder and sprinkle a tablespoon on your lunch and dinner.  
3. Include ¼ c. of nuts or seeds in your daily diet.
4. Use quality extra virgin olive oil as salad and vegetable dressings. 

Also, eating a variety of nuts and seeds will give you broader nourishment.  

By integrating good fats into your diet, you will find that you are more hormonally balanced, your skin improves, inflammation is lessened, cravings decrease, and metabolism upregulates.
with love,
Jolie
xo