Each more fat. That’s right, you read that correctly!

Here is the deal with 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 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. Eating good fats will help modulate cravings and stabilize blood sugar.

How do I eat more healthy fats?

Avocados (my favorite), olives, coconuts are great sources of healthy fats. 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.

Let’s learn how to cook with fats:

• For cooking at high temperatures (stir frying and baking), try  using coconut oil
• When sautéing foods at low heat, try organic extra virgin olive oil.
• Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Healthy homework:

Incorporate good fats into your diet – focusing on your breakfast. Try this, make a bowl of plain oatmeal. Then stir in ground flaxseed, cinnamon and top with sliced banana and pecans. Notice how long this meal satiates you.

You’re over halfway through the sugar cleanse! How are you feeling? What is new and good?