Are you falling for these nutrition myths?

Myth #1: Fat makes you fat.

Truth: Although fat has more calories per gram than protein and carbohydrates, that fact is somewhat irrelevant in the fat and weight discussion.

  • Fat mass is more about hormones than calories.
  • It is sugar and refined carbohydrates that initiate the hormonal shift resulting in fat gain.
  • Sugar and carbs make us hungrier and more apt to have cravings and overeat.

Fat, on the other hand, makes us feel full and keeps us feeling full longer.

Fat is important for so many reasons, including these:

  • Fat is an essential part of every single cell in the body.
  • The all-important fat-soluble vitamins (A, D, E, and K) require fat for proper absorption.
  • Fat assists with protein digestion.
  • Certain healthy fats act as powerful agents in managing inflammation in the body.
  • Fat is also a steady and consistent energy source.

Fat is an important nutrient with many important roles in the body providing many benefits.

Not all fat is created equal. Some healthy fats to include in your diet include:

  • Eggs
  • Avocado
  • Nuts and seeds
  • Coconut oil
  • Ghee or grass-fed butter
  • Olive oil
  • Oily fish
  • Grass-fed meats

Bottom Line: Fat does not make you fat.

Recommended Reading:

  • Eat Fat Lose Fat by Sally Fallon and Mary Enig.
  • The Perfect Health Diet by Paul Jaminet.

Continue reading “Are you falling for these nutrition myths?”


Quinoa Protein Bowl


  • 1 C rinsed quinoa
  • ¼ C toasted unsweetened coconut flakes
  • ¼ C toasted slivered almonds, walnuts or pecans
  • 2 T hemp seeds
  • 1 t cinnamon
  • 1 pinch cardamom
  • 1 T maple syrup or pinch of stevia or coconut sugar
  • Dash sea salt
  • Unsweetened almond milk or coconut milk

Cook 1 cup quinoa with 2 cups water in a rice cooker or pot. When quinoa is cooked, add coconut, almonds, hemp seeds, cardamom, cinnamon, maple syrup or stevia, and sea salt and mix together. Top with almond or coconut milk to your liking.

Source: the Whole Journey www.thewholejourney.com


Overnight Oats

Serves 1


  • 1/3 cup rolled oats
  • 1/2 Tbsp. chia seeds
  • 1/2 banana, mashed
  • 1-2 Tbsp. chopped raw almonds
  • 1-2 Tbsp. raisins
  • Pinch ground cinnamon
  • Pinch ground ginger
  • Pinch sea salt
  • ½ cup almond milk
  • Optional: Extra almond milk, raw nuts, berries, sliced banana, dried fruit, or nut butter to garnish, if desired


Mash banana with a fork in a mason jar or a container with a seal so you can refrigerate overnight.

Add all dry ingredients and mix.

Add almond milk and stir until well blended.

Cover and refrigerate overnight.

In the morning, remove from the fridge and stir, adding more milk if desired.

Top things off as you like it and enjoy!

Source: mindbodygreen.com


5 Minute Grain Free Muffins

Serves: 24


  • 1 cup any nut butter ( I have used cashew, almond, and sunflower seed.
  • 2-3 VERY ripe banana w/ tons of black spots (I have also used some prunes to help sweeten in place of the some of the banana)
  • 2 eggs
  • 1 teaspoon vanilla
  • 10 drops liquid stevia, or a tablespoon or two of honey to taste (optional) This amount here greatly depends on personal taste and the sweetness of your bananas.
  • ½ teaspoon baking soda
  • 1 teaspoon apple cider vinegar


  1. Preheat oven to 400 degrees.
  2. Place all ingredients into a blender or food processor.
  3. Blend until well mixed: batter will be sticky.
  4. Pour batter into a greased mini muffin tins.
  5. Bake in a 400 degree oven for 8 minutes or so. I am sure you could use regular muffins too, but you will have to increase the cooking time to 12-15 minutes.

Recipe adapted from: www.tessadomesticdiva.com



Paleo Blueberry Muffins


  • 1 cup almond flour
  • ⅛ teaspoon baking soda
  • pinch of salt
  • 2 tablespoon raw honey
  • ½ cup coconut milk, full fat
  • 2 tablespoon coconut oil, melted
  • 1 egg
  • ¼ cup fresh blueberries (add a little more if you like)
  • Instructions
  1. preheat the oven at 350°F
  2. in a large bowl mix the dry ingredients – almond flour, baking soda, salt
  3. in a separate bowl mix the wet ingredients – coconut milk, egg, honey and coconut oil
  4. combine wet and dry ingredients and gently mix the batter using a rubber spatula. Do not over mix or the almond flour will become oily.
  5. fold blueberries into the batter
  6. pour batter into paper lined muffin pan cups and bake for 20-25 minutes or until tops turn golden brown. Wait until they are completely cool before removing them from the baking pan Recipe makes 6 muffins. Store in an airtight container in the refrigerator.

Source: www.livinghealthywithchocolate