One of the biggest nutritional and diet mistakes that people make in the name of weight loss and health is to eliminate fat from their diet. The lies, myths and misconceptions of mainstream nutrition are surprisingly still deeply ingrained in our brains despite all the updated science that clearly shows we have been demonizing the very foods that make us healthy, happy and thin!
I get so frustrated when I see many salad dressings on the market re-formulated as fat-free as a means to tempt weight and health conscious consumers to buy them. The worst part is the ingredients in the most popular dressings contain ingredients that do the opposite of what purchasers are led to believe they do.
NOTE: Go to your refrigerator and pull out all the salad dressing on the door. Throw out (immediately) any that contains high-fructose corn syrup, any ingredient with “corn,” and if it says FAT-FREE in big letters! In addition, regular salad dressing containing corn, soybean or safflower oils please toss in the garbage! These are highly inflammatory omega 6 oils and can create havoc on your health.
The fact is that you need fat on your greens to get the nutritional benefits of eating them, plus it tastes a lot better! Some of the vitamins in your salad need fat in order to be absorbed; they are called fat-soluble vitamins (A, D, E and K). The more nutrients you absorb, the less hungry you will feel and the longer you will feel satisfied after a meal.
Here are some suggestions to enjoy the most nutritious & delicious salads:
- Start with a variety of organic greens. Mix it up! There are many varieties of lettuce that have refreshing and unique flavors. Lettuce should always be organic; it’s on the dirty dozen list. Check out the dirty dozen and clean 15 lists from the Environmental Working Group so you know which produce is best to buy organic and what you can get away with buying conventional.
- Add dressing with good The best oils to use are extra virgin olive and MCTs (coconut oil in a liquid form). Here’s the scoop on the amazing fat releasing benefits of MCT oils. To keep it super simple and economical make your own. Purchase a high quality olive oil and MCT (you should have both is a Bride Fit kitchen) and some lemons. In a mixing bowl or mason jar combine equal parts oil and fresh squeezed lemon juice, Himalayan salt and pepper to taste and either put the lid on the jar and shake it up or whisk. A little goes a long way, 1-3 Tablespoons is all you need, start with 1 and add more if needed. Make sure to mix your salad well to really coat all the greens; I like to chop it up too, which has the added benefit of releasing extra antioxidants in the lettuce.
- Buy high quality salad dressing if making your own doesn’t float your boat. Read labels, even at Whole Foods! Look for minimal, organic and real food ingredients that will support your Bride Fit That would include organic olive oil, vinegar, and spices. I’m a big fan of Tessemae’s all natural dressings and marinades.
Eating a bit of fat will help your energy level, your mood, and your digestion. It also lowers your sugar cravings! Check out my next blog for a few of my favorite dressing recipes that will impress your future mother in law for sure!
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