12 Steps to Whole Foods

Avoiding Bad Fats, Enjoying Good Fats
Summary
Know the difference between good and bad fats, because fats are critical and necessary for a healthy life.
Obsessively counting fat grams will not lead to health and leanness. I have personally eaten a handful of nuts
and one entire avocado daily for extended periods of time with absolutely no weight gain over my ideal weight.
Actively seek out adequate amounts of good dietary fat, including unprocessed, organic coconut oil; extra
virgin olive oil; and refrigerated, fresh flaxseed oil. Coconut oil, used in baking or directly on the skin, is
metabolized more like a carbohydrate, in the liver, than other fats. It supplies medium-chain fatty acids missing
in most Western diets, and is high in lauric acid, an immune-system support. Extra virgin olive oil can be used
in sautéing and in dressings. It is linked to longevity, is well documented in many studies of the Mediterranean
diet, and has many heart-healthy nutrients. Flaxseed oil, used cold only (not for cooking), helps address an
Omega-3 fatty acid deficiency in our diet; it is a compound found in very few foods that the body cannot
manufacture from other materials. Flaxseed oil in salad dressings or green smoothies can help prevent mood
disorders and hormone imbalances and it has cancer- and heart disease-preventative effects.
Eat a variety of high-fat whole plant foods like avocados, seeds, and nuts every day. Avoid “like the plague”
fake fats like margarine and shortening (and other hydrogenated fats such as rapeseed oil found in low-quality
peanut butters), vegetable oils, and any processed oil such as canola and safflower. If you purchase specialty
oils (such as almond or sesame) for special recipes, remember that “virgin” oils are unprocessed and others
should be avoided as much as possible.
This month, you have a small number of recipes to try, but Chapter 11 (page 299) has many treats that feature
dried, shredded coconut and coconut oil, if you want to augment your experimentation this month. Chapter 6
(page 157), Chapter 9 (page 245), and Chapter 10 (page 275) also have recipes using coconut. Using the tips
above for each oil, using these oils is simple, in both your food and your nightly beauty regimen.
Your Journal Entry
What changes do you notice, using these highly nutritious oils, both externally and internally, and avoiding
processed oils?
1. Do you notice any difference in your skin, lips, and/or hair using coconut oil topically?
2. Do you notice any differences in your hair, skin, or nails from internal use of lipid-rich, high-nutrient
oils?
3. Did you gain or lose any weight while using these oils?
4. What are your favorite ways to make sure you get the wide-ranging benefits of these various oils in
your diet?
5. Do you feel better using these oils rather than the refined vegetable oils or butter or shortening that you
used before?
6. What are your favorite recipes in this chapter?
7. Any other observations during this month?
© Copyright Robyn Openshaw 12 Steps to Whole Foods 103