importantly, most of these operations do not
prioritize animal welfare, and I do not want
to support the continuation and growth of
any such practices.
• Larger fish and endangered species. In the
seafood arena, enjoy larger fish, such as tuna
and swordfish, in moderation. These larger
fish tend to contain more toxins because
they are higher on the food chain. Also, steer
clear of endangered species (check fws.gov/ endangered). As with meat and poultry, farmed seafood is likely fed an unnatural diet, which means you’re not receiving the nutrition you deserve. For more information sourcing sustainable seafood in your area, I recommend visiting seafoodwatch.org.
HEALTHY FATS
Fat is essential for the function and
maintenance of the nervous system and
brain. We also need fats in order to absorb and
synthesize crucial nutrients. Many people are
lacking in the critical omega-3 fats and have
an excess of omega-6 fats. This skewed ratio
causes inflammation, which can eventually
lead to chronic disease. Infla-what? You’re
probably familiar with the inflammation
you see when you cut your finger—the skin
around the cut gets red and inflamed. This
acute inflammation is a good thing; it’s a
natural response to cellular damage and a
signal that your body is trying to heal itself.
However, inflammation can occur inside our
bodies because of refined carbohydrate intake
(aka white sugar and bread), polyunsaturated
vegetable oils, antibiotics, pesticides,
genetically modified organisms (GMOs),
factory-farmed animal products, and more.
Over time, consumption of these foods can
cause chronic inflammation around your
organs, which has been shown to contribute
to the risk of cancer, autoimmune diseases,
obesity, heart disease, and Alzheimer’s.*
Certain fats, particularly omega-3 from fish,
are anti-inflammatory soldiers, helping to
cool that silent fire that rages in many of us.
As my publisher once suggested, what if
we referred to fat as “energy,” instead of,
well, fat? Dietary fat, the fat found naturally
in food, has become synonymous with the
fat on our bodies—the soft, buoyant flesh on
our middle-sections and behind-sections. But
here’s the thing: they’re not one and the same.
Eating high-quality, real-food sources of fat,
such as avocado, coconut, or wild salmon,
does not alone make you fat. These fats are
a crucial element in a healthy diet. Not only
can they promote and regulate brain health,
reduce inflammation, and protect organs
from trauma and injury, they are the most
concentrated form of natural energy. Fats
have twice the amount of calories found in
proteins and carbohydrates—and this isn’t
a scary thing, it’s a good thing! This means
that a moderate amount of quality fat will give
you sustained energy, and it won’t leave you
crashing and craving the way carbs alone can.
Fats are the most satisfying macronutrient
for your taste buds, making a dish taste rich
and complex. Most low-fat packaged foods
are higher in sugar than their whole-fat
counterparts, because the sugar is required
to make up for a lack of flavor.
Even more importantly, fats trigger the
appropriate hormones for feeling content
and satisfied, telling our bodies that it’s time
to stop eating. Because of this, you don’t
need to fear overeating healthy fats. Staying
trim and losing body fat is so much more than
the outdated concept of “calories in, calories
out.” All calories are not created equal,
because they have varying impacts on our
hormonal system. Our hormones are the
real superstars behind our ability to burn fat,
and depriving ourselves of healthy fat can
wreak hormonal havoc.
This is not a low-calorie cookbook or a
low-fat cookbook, and I wouldn’t want it to be.
I use whole sources of the highest quality fats,
*To read more about the effects of diet on inflammation, see the following studies:
Kiecolt-Glaser, Janice K., “Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge.” Psychosomatic
Medicine May 2010; 72(4): 365–369. www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080
Patterson, E., R. Wall, G. F. Fitzgerald, R. P. Ross, and C. Stanton, “Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids.”
Journal of Nutrition and Metabolism volume 2012 (2012), article ID 539426. http://dx.doi.org/10.1155/2012/539426
and I use them in appropriate balance with
everything else in any given dish. The
LL Balanced way of eating will promote
hormonal regulation and a healthy, energized
body. Unless you have specific instructions
from your doctor, I’d suggest you don’t even
look at calorie counts or grams of fat. Eat well,
eat slowly, and eat without distractions, and
your body will do the rest of the work.
Plant-sourced fats: Healthy sources of
monounsaturated fats include avocados,