How To Start “Fattening” Your Diet Fat 101: Part III, March 2nd, 2017

Now you have all the knowledge about fats from Part I and II. It’s time to start applying that to actual, real, every-day, life! Do not fear the fat!

If you follow me on Instagram or my blog, I don’t think it’s any secret that I have been eating less grains/legumes recently. In a sense, I’ve been eating more “primal”. It started for a number of reasons… but mostly I had a shift in my dietary paradigm and I wanted to try something new. I am a big believer in experimenting on ourselves and discovering what makes us feel best. So far, honestly, I’m loving it. I still eat the occasional toast or rice or hummus, but not nearly as much as I use to.

Eating more fats is especially important when you start to cut things like processed foods and sugar. People often struggle with what to replace these things with. We’ve been told to avoid fats forever- remember? Well now we have to literally retrain ourselves to embrace the fat. Fat provides you calories and satiety in a healthy, nourishing way.

Side Note: If you have been avoiding fats for any extended amount of time… do not start by adding the fats back all at once! Rather, gradually increase your usage of them. (Lest you get sick and hate fats again…)

Remember, quality matters! Always go as clean and minimally processed as you can afford for better nutrition and fewer toxins. Especially when it comes to animal proteins/fats. I have convictions to support local farmers/ranchers. You can typically find one in your area that provides a great product at the farmer’s market or local co-op. This helps to ensure that the animals you are eating where humanely and sustainably raised- without antibiotics or GMO feed. OF course, this is not guaranteed- but it is much more likely and you can ask questions to investigate whether or not it is a good investment.

The ideal choice for eat fat:

Organic, unrefined:

            Coconut oil (you can get refined if you want to use if for baking/roasting)

Grass-fed, pasture raised, organic sources (local is even better):

  • Butter
  • Ghee/clarified butter
  • Lard
  • Tallow
  • Dairy (full fat)
  • Eggs
  • Meat
  • Seafood

Organic, extra-virgin, and cold-pressed:

  • Olive oil
  • Avocado oil
  • Any cold-pressed nut or seed oil

Meg’s  for a higher fat/lower carbohydrate diet:

  1. Don’t always choose the leanest types and cuts of animal protein. Incorporated more red meat (bison, beef), fatty fish (salmon, tuna, sardines, herring, mackerel). Variety is best!
  2. Roasted vegetables in plenty of ghee or refined coconut oil.
  3. Sautee vegetables in plenty ghee or refined coconut oil.
  4. Drink bulletproof coffee or matcha.
  5. Eat an avocado a day.
  6. Put an egg on it. (Anything is good topped with a fried egg!) And eat the WHOLE egg- not just the whites.
  7. Incorporate more nuts/seeds.
  8. Make your own dressing/pesto with quality olive oil to add to salads, sweet potatoes, roasted veggies, etc.
  9. Instead of buying lard/tallow etc, save the pan drippings from whatever meat you are cooking. Put them in a mason jar and store in the fridge! This will be perfect for roasting veggies or coating the skin of fowl prior to roasting.
  10. Use FULL fat dairy - if you consume dairy. Low fat dairy products are actually associated with weight GAIN. After all… there is no fat in there to satisfy us. Hence, we want more and more. Also without fat, you cannot absorb the fat soluble vitamins! Raw/local is best if you can find it.

Now I am going to walk you through what a typical food day looks like for me to give you some ideas. You will see that I eat certain foods at unconventional times… which I have spoken about on my Instagram before. We don’t have to eat cereal and bananas for breakfast! Removing diet dogma and social expectations from food can liberate you and allow you to listen to your body’s nutritional needs.
Honestly, 90% of the time eat a mixture of a few staple food items. I’ve been doing less extensive cooking lately due to lack of time. So these foods can be thrown together rather quickly and painlessly:

  • Roasted vegetables
  • Sautéed vegetables
  • Avocados
  • Hamburger beef patties
  • Roasted chicken
  • Mixed greens
  • Baked sweet potatoes – I make a batch 1x/week to have on hand
  • Homemade balsamic vinaigrette

BREAKFAST

 I like to start my day off with a cup of bulletproof coffee or bulletproof matcha. A bulletproof beverage is simply one that has ghee (or butter) and coconut oil blended into it. This is how I make mine:

Bulletproof Beverage:

  • 1 cup freshly brewed coffee (or 1 cup freshly made matcha tea- I make mine with carton coconut milk)
  • ½-1 tablespoon coconut oil (or MCT oil!)
  • 1/2 – 1 tbsp ghee or butter
  • 1 tbsp coconut cream or heavy whipping cream (optional)
  • ½ tsp maca powder
  • ½ tsp raw cocoa powder (optional if you are using coffee. Don’t use in matcha)
  • A few shakes of cinnamon (optional for coffee. Don’t use in matcha)

To make, simply combine all of the ingredients in a blender for 30 seconds or until frothy and beautiful and delicious!

I prefer to have a cup of bulletproof beverage upon waking up. I find that I am better able to tolerate the caffeine in coffee when I have it bulletproof style. Otherwise, it give me cold sweats and anxiety.

Coconut oil is high in MCT oil. MCT oil is unique as far as triglycerides go as it metabolized as energy. Thus, it acts more similar to a carbohydrate than a fat. It has been accredited to increasing energy levels and speeding up metabolism. (If you get pure MCT oil- that’s even better! Easily found on Amazon or your local health foods store.) Coconut oil can also promote a healthy blood cholesterol ratio. It has been shown to be therapeutic for brain disorders such as dementia and Alzheimer’s. It is also antiviral, antimicrobial and antifungal. Grass-fed ghee/butter are high in Conjugated Linoleic Acid (CLA). CLA is an antioxidant and an essential fatty acid that is shown to have an anti-carcinogenic effect. Grass fed milk products also have higher lauric acid than conventional- which aids in fighting fungus and candida. It also offers a healthy omega 6:3 ratio. Conventional dairy can have a ratio of 20:1 (EEK! Read about that here.) Finally, quality dairy offer fat-soluble vitamins: A, D, E, and K.  It is an important dietary source of vitamin K2 – which is imperative for proper utilization of calcium and difficult to get in the diet.

I love incorporating maca in my bulletproof beverage as it is an adaptogen that helps to regulate hormones.  Disclaimer: Bulletproof coffee is not a magical weight loss pill- as some seem to assume. Of course, this does not exist. It is also not a magical drink that allows you to achieve complete wellness. It CAN be a part of a healthful diet and lifestyle. If you have made other steps to pursue wellness and have mastered the art of eating clean 80% of the time, that is when giving Bulletproof coffee/matcha is a good idea! Start with just a little fat and gradually increase. Note: be sure not to add any sweater into your coffee unless it is organic stevia. The fat could be stored as fat instead of utilized as fuel.

BREAKFAST

Typically, I eat breakfast about an hour after drinking bulletproof. Bulletproof is satiating and I like the “high” it gives me. I am one of those that prefers a savory breakfast. I don’t like to shock my system with a bunch of sugar right after waking up or right after drinking bulletproof. I often eat left-overs from dinner for breakfast the night before. That way I’m not cooking up a storm during a busy morning. Or if I am on the run, I can grab and go. Your digestive fire is highest in the morning time. It is ideal to wake it with warm, spicy things vs something cold and shocking like a smoothie. 

Meal #1: Beef patty with roasted vegetables from the night before, sriracha (Korean hot sauce), and avocado. 

Meal notes: -       Roasted veggies: Be sure to roast your vegetables in ghee or refined coconut oil. To roast, simply cut desired vegetables into small cubes. Toss in desired oil/fat. Preheat oven to 375. Spread veggies evenly over a baking sheet. Bake until tender. -       Beef patties: I make my beef patties by simply combining 1 tbsp chili powder, ½ tbsp. garlic powder, ½ tsp salt, and fresh ground black pepper. Stir in with 1lb. ground beef. Form into patties. Cook them in a skillet- flipping halfway through- to desired done-ness. Remember to save and store the rendered fat!

Meal notes:

-       Roasted veggies: Be sure to roast your vegetables in ghee or refined coconut oil. To roast, simply cut desired vegetables into small cubes. Toss in desired oil/fat. Preheat oven to 375. Spread veggies evenly over a baking sheet. Bake until tender.

-       Beef patties: I make my beef patties by simply combining 1 tbsp chili powder, ½ tbsp. garlic powder, ½ tsp salt, and fresh ground black pepper. Stir in with 1lb. ground beef. Form into patties. Cook them in a skillet- flipping halfway through- to desired done-ness. Remember to save and store the rendered fat!

This hearty and nourishing meal will leave you feeling friggin’ AMAZING. It is fully of healthy fats and protein that will not cause a spike in your blood sugars that will then cause you to crash and burn mid-morning. In this picture I added mixed greens and hemp seeds.

Meal #2: Breakfast Skillet

Meal notes: This is my go-to weekend brunch meal. Never fails, it is AMAZING. Super versatile and easy. Find the recipe to create your own skillet here.

Meal notes: This is my go-to weekend brunch meal. Never fails, it is AMAZING. Super versatile and easy. Find the recipe to create your own skillet here.

Meal #3 Breakfast Porridge

 Meal notes: I have porridge for breakfast if I am feeling depleted and need some good energy.

 Rough recipe: steel cut oats cooked in water + milk of choice, pink salt, nut butter, hemp seeds, raw local honey, and/or fresh seasonal fruit

LUNCH

Meal #1: My most favorite salad recipe! Filled with protein and good fats! It will get you through the rest of the day without that afternoon slump. 

Meal notes: Don’t knock it until you try it! I am obsessed with this salad: scrambled eggs with mixed greens, sugar snap peas, kalamata olives, feta cheese, avocado and a balsamic vinaigrette. 

Meal notes: Don’t knock it until you try it! I am obsessed with this salad: scrambled eggs with mixed greens, sugar snap peas, kalamata olives, feta cheese, avocado and a balsamic vinaigrette. 

Meal #2: Sautéed cabbage (in ghee) topped with sausage, baked sweet potato, avocado. 

Meal notes: Again, this is where those leftover veggies from the night before and baked sweet taters come in! 

Meal notes: Again, this is where those leftover veggies from the night before and baked sweet taters come in! 

Meal #3: Ground turkey with sautéed green beans, baked sweet potato, and raw local goat cheese- drizzled with balsamic vinaigrette. 

Meal notes: For the green beans, I simply cook them in a skillet with garlic and scallions and ghee on medium heat. Also make your own dressing! That way you are ensuring that you are using good quality oil. There are plenty of great recipes on-line. I simply combine about 1/3 cup balsamic vinegar with ¾ cup olive oil. Along with minced garlic and shallots, salt and pepper. So good! 

Meal notes: For the green beans, I simply cook them in a skillet with garlic and scallions and ghee on medium heat. Also make your own dressing! That way you are ensuring that you are using good quality oil. There are plenty of great recipes on-line. I simply combine about 1/3 cup balsamic vinegar with ¾ cup olive oil. Along with minced garlic and shallots, salt and pepper. So good! 

DINNER

Meal #1: Southwestern Spaghetti Squash Boats: Recipe here!

Meal #2: Bone broth Stew: Recipe here!

Meal #4: A hodgepodge of things!

Meal notes: Again, just a compilation of the standard things I have on hand: beef patties, greens, roasted veggies (potatoes and broccoli here), avocado, and fried egg.

Meal notes: Again, just a compilation of the standard things I have on hand: beef patties, greens, roasted veggies (potatoes and broccoli here), avocado, and fried egg.

Meal #5: Salmon with pesto + spaghetti squash with marinara + kale salad with balsamic vinaigrette

Dessert: Coconut butter chocolate truffles! Recipe here

If you are new to all of this… I hope this helps! I hope you have inspiration and motivation to add all the fats. As always, let me know if you have any questions!

Happy eating!