Fat is good for you. Forget anything else you’ve ever heard.

Okay wait, I take that back. Some fat should be avoided – specifically hydrogenated or processed fats. However, good quality, naturally occurring plant and animal fats are absolutely necessary for health and deliciousness. Just think, the majority of your brain is made up of fat and your brain tells you that fat tastes really good, right? Listen to that!



So, how do you distinguish

good fats from bad fats?


1. Well, how is it produced? Look for cold-pressed or expeller-pressed oils that are certified organic.

2. Avoid eating anything with the words “hydrogenated” or “refined” in the ingredients list. Hydrogenated oil is the source of trans fat, which is known to be harmful to heart health. The process is used to solidify oils that are otherwise liquid at room temperature and to extend the shelf life of processed snack foods, cheeses, margarine, and baked goods. That weirdness goes right into your arteries. AVOID. AVOID. AVOID. Also, skip the Canola oil. It’s genetically modified.

3. Eat whole unprocessed fats like eggs, avocados, walnuts, organic meats and rendered animal fat, fresh butter, ethically wild-caught fish, coconut oil, olive oil, and pumpkin seeds, for example.

4. Buy cooking and finishing oils from a trusted source that has high quality standards. This can be more affordable than you might think!


Here’s what I keep in the kitchen:


Organic Virgin Coconut Oil

Organic Extra Virgin Olive Oil

Organic Hemp Seed Oil

Organic Pumpkin Seed Oil

Wholesome Family Farm Raw Milk Share – butter, yogurt, milk 



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