All about fats!

All about fats!

All about fats!

Today’s we’re going to talk about fats. There are a lot of different kinds and types of fats out there and it’s important to know which ones are helping you and which ones are less than beneficial. A quick overview:

  • Which fats will be best for cooking, or not so good for cooking.
  • What nuts are best
  • Which nut butters to try out
  • What kind of seeds are best to eat
  • How to incorporate fats into various meals
  • Creative ways to use oils for salads, etc.

Let’s talk about fat! Fat has been turned into a dirty word by certain regulators, but that seems to be turning around, for very good reasons. Fat is a very important part of our diets and can vastly improve our bodies. They can help us get stronger, fitter and healthier!

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With healthy fats in your diet, you can:

  • Recover faster
  • Nourish fatty tissues in your body like, brain, eyes and cell membranes
  • It helps you absorb fat soluble vitamins like vitamin A, D and K
  • It helps keep muscle building hormones going, as well as sex hormones
  • Fats also help you burn fat!

In the beginning, we want to keep it simple by working on getting the right amounts. Some of you have heard the “30 Minutes of Nutrition” speech, that comes from the ProCoach program, so you know that fats in the right amount would equate to about one thumb sized portion of fat (two thumbs for men) per meal.
As we start getting the hang of having that portion size in each of our meals, we can start looking at type of fats, and focus on quality. Here is a short list for you to start thinking about in your diets:

  • Oils – Olive oil, Coconut oil, Flax seed oil, Hemp seed oil, Canola oil, Omega-3 oils (fish or alge oils)
  • Butter or ghee
  • Olives
  • Avocado
  • Nuts
  • Nut Butters
  • Peanuts
  • Seed – chia, ground flax, pumpkin, sunflower, hemp, etc.
  • Foods with healthy fats in them like; eggs, fish, dairy and meats

It’s important to get a little creative with these fats in your diets as your cooking. It can get a little boring by doing the same thing over and over, so here as some ideas for you to use and create from for your own tastes!
Breakfast ideas:

  • Use some butter, ghee or olive oil while cooking your eggs
  • Sprinkle some ground seeds on your Greek yogurt, cottage cheese or oatmeal in the morning
  • Put about a thumb sized portion of your favorite nut butter on your sprouted grain toast in the morning

Lunch ideas:

  • Put about a thumb sized portion of avocado on your sandwich or wrap
  • Sprinkle seeds or nuts onto your salad
  • Add hummus to your wrap or have it with veggies
  • Put some seeds or nut butter into your super shake

Dinner ideas:

  • Put some butter or ghee onto your sweet potato
  • Put some of the oils listed above on your salad and create some dressings, find a GREAT resource here for some recipes for salad dressings
  • Use some olive oil or coconut oil to sauté or roast your veggies

These are just a few ideas to create meals and add in some good fats at the same time.
But, why are some fats good and some fats bad? The difference is pretty simple. Good fats are found in nature, as in, they aren’t processed in any way. They just come in the form that they are found in. Bad fats have to be created through an industrial process of some sort. Trans fats are a good example of this.
Trans fats are created through a process where hydrogens are forced into vegetable/seed oils in order to make them more solid. Look for the terms “partially hydrogenated” or “vegetable shortening”. These terms let you know that there ARE trans fats in that product. They are allowed to say that there isn’t any trans fats in their products as long as there’s less than 0.5g in it. You can also look for mono and diglycerides on the label, which are other forms of emulsifiers.

Many foods can include these trans fats such as:

  • Margarine or processed oils, such as cooking spray
  • Regular peanut butter
  • Fried or battered foods
  • Pie crusts and other baked goods
  • Frozen dinners and other processed foods

There are naturally occurring fats that are found in foods such as dairy or beef. These have actually been found to be beneficial, according to some studies. The difference is that these are NATURALLY occurring.
This is just a basic primer to fats, the good, the bad and some simple ways to use them or avoid them. If you have any questions, feel free to respond to this email and I’ll happily answer them.

On that note, there is a brad new ProCoach class starting soon! The beginning of June we’ll be starting a new class, space will be limited! This time around, we’re proud to announce that there is also an option with WORKOUTS included for those of you that aren’t members of the Get Fit{Camp} (if you’re interested in a free trial of the gym, simply click here). The workouts included in this version of ProCoach are specifically designed for the individual member based on their intake forms. Even if you have certain injuries, movement limitations and/or injuries, these programs can work around them in a virtual environment with direct coaching from me. This is a life changing program, not a quick fix or “diet”. This program is designed to help you develop better habits and nutritional choices for the rest of your life, guaranteed.

If you have any questions at all, feel free to email me at

Daily Dose


10,7,5,5,5 Press
4×12 Elevated Front Scale

5 Chin Up Neg.
7 OH Snatch Grip Lunge (L&R)
9 Leg Lifts
15 KB Swings (AHAP)

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