We’ve all been there, scanning the yogurt options at the grocery store, in an effort to choose the “healthy choice” we reach for the low-fat selection. What we may not have realized, is that selection may be one of the reasons we haven’t progressed towards our health goals. How can that be? Isn’t low fat healthier than full fat? Not necessarily so.

In 1970, there was a study published called Dr. Key’s Seven Countries Study, in which a correlation between saturated fat intake and cardiovascular disease was made. In essence, the study proclaimed that those countries who consumed the highest levels of saturated fat were at a greater risk for cardiovascular issues. Thus, ensued the low-fat craze that has been advocated by many health professionals and diet trends-despite evidence over the years proving different evidence.

Let’s paint the picture. To kick off a healthy start to our day, we pour ourselves a large bowl of cereal (packed full of sugar) or toast with jam (no butter of course- gotta keep that fat intake in check). Fast forward three hours and we need some sort of snack to tie us over to lunch, so we grab for a low-fat granola bar…and the cycle of hunger continues. What we fail to realize is fat contributes to satiety and feelings of fullness while refined carbs full of sugar actually make us hungrier. Fat also helps stabilize our blood sugar, so we don’t go through major energy crashes throughout the day.

If you’re taking the fat out of things you’ve got to replace it with something-enter refined sugar and carbs. Maybe it’s time we start looking at fat and sugar a bit different and focus on the QUALITY of our food choices instead of counting fat as only calories. Sugar is one of the key contributors to chronic inflammation-leading to a plethora of unwanted health issues. Quality fats on the other hand are key for proper cognitive function, satiety, and oddly enough lowering the risk of heart disease and strokes. The key is choosing quality fats from sources like nuts, avocado, olive oil, and salmon. We’ve been programmed to read labels scanning for fat content and calories, when what we should have been focused on all along are the foods with no label to scan. One of my favorite meals packed full of quality fat, protein, and fiber is avocado toast. I love to find fun ways to switch up the recipe and excite my taste buds. I don’t know about you, but I’d rather show my body love by providing nutrient dense goodness instead of punishing it by restriction and choosing low-fat processed foods. Fats are important and should not be feared. As always look for high quality fats in their natural state and perhaps you may just find yourself feeling more satisfied and energized.

Beet Hummus

1 Cup Garbanzo Beans

2/3 Cup Tahini

1/3 Cup Olive Oil

1/2 Cup Water

1 Tbsp Garlic

3 Roasted Beets

Salt to Taste

Combine all ingredients in a food processor and blend

Avocado Spread

2 Avocados

Dash Salt

Pepper

1 Tsp Honey

1 Lime

1 Tsp Hot Sauce

4 Slices Sourdough Toast

Spread Avocado and Beet spread on toast. Top with Everything But Bagel seasoning and chopped spinach!

Coach Jen:)