For a long time fat had a horrible reputation and we were educated to avoid it like the plague. The rumour was that too much of it can put you at risk for cardiovascular disease and it cover up those strong abs you work so hard on in the gym and yoga studio. But cutting fat from your diet in an effort to stay lean isn’t the answer. It may seem surprising, but you actually need to eat fat in order to lose fat. The key, of course, is to eat the right type – healthy fats.

Healthy dietary fat is critical for a healthy body—not to mention vibrant skin and shiny hair. It helps maintain your cell membranes, keeping them pliable, and it’s necessary for healthy hormone production, including hormones that aid in the digestion and elimination of fat (one reason you need to eat it to lose it). Dietary fat also provides fat-soluble vitamins A, D, E, and K and allows us to absorb them—without fat they wouldn’t make it into the bloodstream to do their nourishing work.

Some ideas to help you incorporate more healthy fat into each meal:

  • Grill or bake some wild fish (see recipe below)
  • Drizzle walnuts oil over your veggies
  • Enjoy a small handful of raw almonds, cashews or walnuts
  • Make salad dressing with hemp oil, pumpkin seed oil, avocado oil – the list of delicious plant based oils are endless!
  • Cube some avocado over your salad or next to your scrambled eggs
  • Sprinkle ground flax or hemp seeds into your salads
  • Add chia seeds to your smoothies
  • Have pumpkin seeds as a snack
  • Try incorporating KetO’s into your smoothie (learn more here)

Another big fat benefit is that it adds a richness that’s both mentally and physically satisfying. Since it digests more slowly, you stay full longer so you just might eat less in the end and you will notice a huge shift in your cravings.

Try my recipe for Macadamia Nut Crusted Cod Fish this week, and begin incorporating more healthy, lip-smacking fat into your diet!

Macadamia Nut Crusted Cod

  • 2 5oz. wild cod fillets (you can use any wild fish of choice)
  • 1/4 tsp salt
  • 1/4 tsp coarsely ground pepper
  • 1 organic egg
  • 1/2 cup chopped macadamia nuts
  • 2 tbsp avocado oil
  • 2 tbsp butter from grass-fed cows
  • 2 tbsp minced fresh parsley
  • 1 tsp lemon juice
  1. Sprinkle salmon with salt and pepper.
  2. In a shallow bowl, whisk egg until frothy. Dip fish in egg, then coat with nuts.
  3. Gently pat nut mixture onto fish.
  4. In a large skillet, cook fish in oil over medium heat for about 6-8 minutes on each side or until fish flakes easily with a fork. Meanwhile, melt butter. Stir in parsley and lemon juice. Drizzle over fish.
  5. I love serving this dish up with a huge green salad and grilled veggies.
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