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The Only 3 Cooking Fats & Oils You Should Be Using 99.9% Of The Time!

cooking dietary fat Sep 09, 2020

Today, I want to share with you the only three cooking fats and oils you should be using 99.9% of the time. Yes, it's can be that simple.

Did you know that what you cook your food in is just as important as what you're cooking!  Because it totally matters!

What you are cooling your food in? 


Vegetable oil? 

Olive Oil? 

Coconut oil?



Canola oil, or canola oil in a spray like PAM?

Really go through your routine.

What do you cook your eggs in?  What do you roast your veggies in?  What do you spray or line your baking sheets and loaf pans with? 

So in our house we use two, maybe three fats and oils for allllll of cooking.

The first one, the one we use most often from everything from sauteing in a pan to high-heat roasting in the oven is… Extra-Virgin Olive Oil.  Yes,  you can absolutely cook with high heat with Extra-Virgin Olive Oil.  It’s not the smoke point you need to worry about,...

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3 Easy Ways to Eat More Good Fat So You Can Have Endless Energy


Today we are going to get practical and specific to follow up what we talked about last week about getting energy like a gas cooktop to boil water instead of trying to light a million tiny matches to get the water to boil.  Which is just an analogy for how what you eat either gives you big energy or tiny unsustainable energy.

Let’s first address the elephant in the room... the old advice that eating foods high in natural fat is bad for us and will make our cholesterol go up.

Eating foods like eggs, steak, bacon, cheese, whole fat dairy, coconut milk, avocado and guacamole, butter, olive oil or coconut oil won’t raise your bad cholesterol.  We’ve known that since the 1960’s. 

Not only will it not raise your bad cholesterol, it also will not cause heart attacks.  And...wait for it, eating natural fatty foods won’t cause you to gain weight.

Don’t worry if this is the first time you’ve heard that message.  Or if...

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How to Get More Energy Without Caffeine or Exercise!

dietary fat energy sugar Aug 05, 2020

Having energy lets us live the way we want.  Energy helps us show up in our lives in a fun and happy way.

Previously, we talked about how when you eat a breakfast high in carbohydrates, that puts you on the energy  roller coaster, with all these ups and downs, twists and turns, as you burn though your sugar with big highs and then crash down low after it’s all gone.

Well today, we get to talk about how to avoid that.  Today we get to talk about how to beat fatigue, how to avoid that 4pm need for a nap and how to finally beat that sluggish feeling.

As a society we have become more and more dependent on energy-boosters and things that can pump us up.  Why is that?  Why can’t we just have energy that lasts all day?

Well, the problem starts with what we eat and how that fuels - or doesn’t fuel our cells.

When we eat foods like bagels, fat-free yogurt and pancakes for breakfast our body turns those refined carbohydrates into sugar. ...

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Why You Should Be Cooking with Butter!

dietary fat heart disease Mar 16, 2020

Wouldn’t it be amazing if there was magic substance that we could coat our food in to help it brown up nice and crisp when we cook it, taste better when we eat it, help our body to absorb vital nutrients and help us feel satisfied and full when we digested it?  

What if this fantastical substance could help raise our good, HDL cholesterol, lower inflammation, help sustain naturally balanced hormone levels, keep our cells fluid and healthy, and promote beautiful glowing skin and shiny hair?

Wouldn’t that be amazing?

That would be the ultimate “health food!”

Good news!  

It already exists and is plentiful in our everyday lives.

What is it?

Dietary fat.

And oils.

That’s right, natural dietary fats and oils are nature's perfect cooking ingredients. 

Natural dietary fats like:

  • Olive oil
  • Butter
  • Coconut oil
  • Avocado oil
  • Lard/bacon fat/tallow (beef fat)
  • Ghee
  • Unrefined Peanut oil

When you bake, broil, toast, grill, roast, &...

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Why It's OK to Eat Bacon and Eggs For Breakfast

dietary fat insulin Mar 02, 2020

If you are a woman over 40 with excess body fat to lose, especially around you midsection I want you to put down the low-fat blueberry bagel with low-fat cream cheese and fry yourself up an egg. 


Please put down the whole grain toast with jelly and a glass of calcium fortified orange juice.

Throw away the non-fat, Triple Zero Oikos strawberry yogurt and granola.

Step away from the bowl of low-calorie Special K with skim milk.


It's all comes down to understanding that your weight has more to do with a very powerful hormone than calories.  And even more important is whether or not that powerful hormone is turned "on" or not.

The bagel, low-fat cream cheese, toast and jelly, orange juice, non-fat yogurt, cold cereal and skim milk all have one thing in common.

They are high carbohydrate foods that stimulate your body to produce large amounts of your fat-storing hormone insulin

Weight is controlled by metabolic hormones, not calories.

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