In my last post I talked about how important it is not just for health but also for the appearance of the skin to have enough high quality, good fat in the diet. Since you’re already holistically-minded (you wouldn’t be reading this if you weren’t!), you probably already have a favorite source of good fat. But we all need a little inspiration every now and then, so…
First I’d like to share a cool infographic I saw in a middle school home economics classroom (I taught a smoothie class there last night) that shows:
The different food sources of fats–good fat and bad.
…and here are my 5 favorite ways to add good fat to my diet and skincare regimen:
1.?Chia seeds:?These tiny seeds are rich with essential fatty acids and are a great add in for salads, smoothies, and even kombucha! They add a fun texture and zip of flavor, and are also a popular ingredient in vegan puddings and breakfast porridges.
2.?Avocados:?I have to be honest–I don’t like eating avocados by themselves. However, they are chock full of good fat so I add them to smoothies, homemade vegan ice creams, salad dressings, soups, and sauces. Chef Joe and our older daughter love eating them with a squeeze of lemon and pinch of sea salt.
3.?Olive oil:?Extra virgin olive oil is one of my favorite foods. I love using it in salad dressings, in my pesto, raw marinara, and Hapenade recipes (which are all in our upcoming book, The Sauce Code), and with sea salt to season organic, air-popped popcorn. I don’t cook with it, since it degrades at high temperatures–but I absolutely love adding it to all my cold preparations.
4.?Green smoothies:?Did you know that dark leafy greens like kale, spinach, and collards are rich with Omega-3 fatty acids? You know I love my green smoothies and it’s a perfect way to get my daily good fat, in addition to my daily greens. Besides my greens, I love adding nut butters (love almond!), a variety of seeds (chia, help, flax, pumpkin), avocados, and sea vegetables to my smoothies.
5.?Omega-3 supplements:?I have another food confession–I don’t like seafood. I don’t know if it’s a smell thing, or a textural thing–I just don’t like it (the only exception is a touch of anchovies in my dad’s puttanesca sauce or salad dressing–that’s it). However, fatty fish like salmon, anchovies, and sardines are bursting with beneficial essential fatty acids. Lucky for me, I’ve found a great, high quality Omega-3 supplement that contains the proper balance of EPA to DHA and also Vitamin D (also important for skin health!) called Promega-D from Nordic Naturals. It’s the same supplement I include in my coaching programs for my clients.
6. Plant-based lipids in skincare products: It’s also a great idea to use skincare products made with good fat–meaning butters, oils and waxes pressed/expelled from plants and seeds like shea butter, coconut oil, jojoba oil, and argan oil. These fats are similar in structure to human sebum–the oil produced by the sebaceous glands in our pores–and are naturally rich in antioxidants and other skin nutrients. They help soften and nourish the skin from the outside in, and also hydrate and prevent water loss. Every skincare product I make includes good fat–it’s that important.
And speaking of skincare products…
Do you have questions about how I make my skincare products and how you can make them too? I’d love to know so I can answer them in future blog posts and email updates.?Click HERE?and ask away.