Category Archives: Holistic Health

A holistic approach to exercise, the household, relationships, the body and the mind

Liver – A True Superfood!

Liver, a True Superfood | AmandaNaturally.comWhen we think of superfoods, things like kale, acai, chia and other plants come to mind. However if we actually put a definition to the word superfood, it becomes quite obvious that these are not true superfoods. Here are my requirements for a superfood:

  1. It needs to be jam-packed with nutrients (i.e. incredibly nutrient dense). So every single bite delivers a high concentration of nutrients.
  2. Nutrients need to be life-giving. They should include (but not be limited to) things like vitamins A & D, folate, zinc, omega-3’s (the usable forms, not the plant-based forms) and a full spectrum of B’s.
  3. They should impact most if not all systems in the body – endocrine, nervous, digestive, immune and detoxification.

While the acai berry contains vitamin C and antioxidants, it definitely doesn’t contain a full spectrum of life-giving nutrients. My favourite true superfoods are vegetables (of course), egg yolks, grassfed butter, seafood (especially bivalves like mussels, oysters and clams), fermented foods (like sauerkraut) and….


But wait? I’ve always heard that liver is a filter organ and it stores all our toxins so we should avoid it!


How the Liver Actually Works

The liver has a variety of responsibilities (including storing vitamins and minerals – more on that later), but the most notable one is detoxification. What does that mean? Well true detox (not the juice-cleansing, fasting, only eating salads BS) is the process of transforming and clearing toxic substances from the blood. 

What are toxic substances?

A toxin is simply a substance that can cause damage or injury to cells, or cause disease. That’s a pretty broad definition, which unfortunately means the term toxin gets thrown around a lot, often inappropriately. Some examples of true toxins are:

  • byproducts from cellular metabolism (like carbon dioxide from cell respiration, ammonia from protein metabolism)
  • byproducts of gut microbes which we absorb (another reason why you want to have a super healthy gut and make sure you’re not constipated!)
  • oxidative stress (free radicals)
  • substances that cause antibody production like food and environmental exposure (especially if those antibodies accidentally attack areas of the body, which is common with gluten)
  • environmental toxins like car exhaust, cigarette smoke
  • alcohol
  • pesticides
  • chemicals in personal care products and cleaning products
  • pharmaceuticals (note: drugs are defined by having a toxic upper level, otherwise they are considered a supplement)
  • plastics
  • heavy metals (mercury, lead, aluminum etc.)

What the Liver Does

The Paleo Mom has a great article on exactly what the liver does – in quite a bit of detail – so if you’re interested go check it out here. But in an effort to streamline this already involved article, here’s a brief description:

Phase 1 – the liver starts to transform the dangerous chemical into less dangerous ones (although sometimes this phase ends up creating more toxic substances – for example alcohol gets converted into formaldehyde, a known carcinogen).

Phase 2 – the partially transformed chemical gets attached to other molecules which make them water soluble. They are now able to be excreted by the kidneys in the urine, or by the gall-bladder/stool through bile (another reason why you don’t want to be constipated – slow transit time will allow toxins that have already been excreted).



If phase 1 is working great, but phase 2 is sluggish (usually due to lack of nutrients required for the specific processes) then there can be a build up of phase 1 byproducts. This build up gets shuttled out of the liver and into fatty tissue where it is inert and won’t damage the body (in theory – but if the fatty tissue it hangs out in is the brain, it can cause big problems).

Moral of the story:

The liver is not a sponge. It does not store toxins. It stores vitamins and minerals to aid in detoxification.

Pay special attention to that last line. The liver stores vitamins and minerals. Why? We forget that food is more than just fuel. It is the building blocks for all new tissue, and the machinery for all of our systems to function. Detoxification processes are run by enzymes that are created from vitamins, minerals and proteins. So in order for it to do its job, the liver must be chock full of nutrients. 


Liver is a Potent Superfood!

Nutrients stored in the liver (because they’re required for phase 1 and 2 detoxification) include:

  • Vitamins B2, B3, B5, B6, B12
  • Folate
  • Glutathione
  • Flavonoids
  • Methionine
  • Cysteine
  • Magnesium
  • Vitamin C (more than an apple!)
  • Glycine
  • Taurine
  • Glutamine
  • Choline

Other nutrients it stores:

  • Vitamin A (the real form, not b-carotene found in orange plants)
  • Vitamin D (important especially in fall/winter months up north)
  • Vitamin K (specifically K2, an absolutely critical nutrient for bone formation that is only found in organ meats and grass-fed raw dairy – everyone is so worried about calcium, when they should be worried about K2!)
  • Iron
  • Copper

Additional Benefits:

  • full of enzymes to break down any residual toxins that may hang around (minimal)
  • very low in fat, so very unlikely to store toxins 
  • the amino acid balance is different than muscle meat, in a good way. Case in point – glycine. This important amino acid is very low in muscle meat and high in offal. So if you’re not consuming the entire animal (or worse, you’re not consuming any animal protein), you are definitely going to be deficient in glycine. Glycine is critical for gut health, connective tissue health and immune system regulation.

In many traditional cultures only the organ meats were consumed. In others they were reserved for royalty or recently married couples (as fertility aids).


Okay so it’s not full of toxins, but what about the cholesterol?

Cholesterol in our diet has very little impact on our systemic cholesterol levels. Elevated cholesterol in our body is a symptom of inflammation, stress and degeneration. It in itself is not the disease. Over half of people who are hospitalized with a cardiac event (heart attack) do not have high cholesterol. In fact, as you age, low cholesterol is much more dangerous than high cholesterol.

 Elevated cholesterol needs to be looked at as a warning sign, not the problem itself. It would be like every time we see a house on fire, we also see loud, noisy, fire trucks. So we start assuming that the fire trucks are causing the problem. If we just stop the fire trucks, the noise stops! But does the fire actually go away? No. That’s what’s going on when we treat cholesterol as the problem. Remember – cholesterol is a vital, life-giving substance, without which we will die. Elevated cholesterol is a symptom.

Life-giving you say? Why yes! Cholesterol is the building blocks of vitamin D, testosterone, estrogen and progesterone (among other steroid hormones). It also makes up about 25% of our brain (hence the massive cognitive decline that many people taking statins like Crestor and Lipitor experience). In fact, there are many arguments for why you should eat more cholesterol – namely because foods high in cholesterol are also high in choline, an absolutely essential nutrient (albeit recently essential – it was added to the list in 1998). Most North Americans are significantly under-consuming choline due to fear of cholesterol. This is especially a problem for pregnant and breast-feeding women since choline is critical for fetal growth and milk production.


Does it have to be organic?

In an ideal world you are able to source all of your meat from grassfed and pastured sources, however I know that is not always possible (both physically and financially). I always recommend to clients to start by purchasing the fatty cuts of meat organic (since those cuts store the most junk). So things like bacon, marbled steaks, and sausages really should be a priority. 

But if we consider everything we said above – that the liver doesn’t store toxins and it’s so low fat so even if the animal has been exposed to a ton of junk during its lifetime in a confined animal feeding operation (CAFO), there isn’t really anywhere for the liver to hold on to those toxins. Buying organic bacon is way more important than buying organic liver.

Standard liver is still way better for you than no liver at all!


So, who needs liver? Everyone!

But there specific cases where I use it therapeutically:

  • recovery from illness (either acute or chronic)
  • autoimmune disease recovery (the immune system is a massive drain on our nutrient reserves, so to re-regulate it, organ meats are a must)
  • post-surgery
  • pregnancy (for development of baby, but more importantly to keep mom sufficient in nutrients – baby will take everything it needs, leaving mom deficient)
  • low iron / anemia (it’s particularly helpful on day 1 and 2 of your menstrual cycle)


What’s the best way to eat liver?

Now I know liver isn’t everyone’s favourite food… (those of you who love it and have been avoiding it because it’s toxic – you lucky ducks). I wasn’t raised on it and I can certainly tell you I did not enjoy it the first time I ate it. However, I knew how important it was as part of a healing, nutrient-dense diet. I also knew that it would be important for me to consume when we decide to have kids. So I sucked it up and started eating it. I definitely did not enjoy it at first, but trying it a few different ways, and exposing myself to it on the regular, eventually changed my taste buds. As Diane SanFilippo says “time to put on your big girl pants and just eat some liver!”

One quick tip – if you don’t like it, start with chicken livers – they are much more mild in flavour. I still struggle with beef liver (our pup gets the beautiful grassfed beef liver from the cow we purchased, sighhh), but I actually find chicken livers quite delicious now! Oh and I also recommend starting with pate – it completely eliminates the chewy, texture issue people have with fried livers.

Here are some great ways to prepare liver:

Note: many recipes say to soak livers in milk or buttermilk for a few hours or overnight to reduce. If you’re sensitive to dairy, the alternative suggestion is often soaking it in lemon juice. I’ve never done this, but I likely will the next time I try beef liver.


Easy Chicken Liver Pate from Practical Paleo (this is my absolutely favourite way to eat liver. I use balsamic vinegar instead of wine, and duck fat or even olive oil in lieu of butter, and I eat it on apple slices. Amazing.)

Raymond Blanc’s Chicken Liver Parfait (my uncle made this for us last week, and used duck fat in stead of butter. Holy heck it was amazing! 2 quick things though (1) There is a typo in the recipe – it should say cook until 65 degrees C (150F), no more! Once you hit 70C all the proteins are overcooked, and the pate will be grey, grainy and thick. See video here and (2) the indicated baking time is too long. Start checking at around 30 minutes.)

Chicken Liver Mousse from Paleo Parents

Bacon Beef-Liver Pate with Rosemary and Thyme from AutoImmune-Paleo (AIP)

Chicken Liver Pate with Mushrooms and Bacon from Eat, Heal, Thrive (AIP)

Liver in its Whole Form

Liver and Caramelized Onions from The Domestic Man

Beef Liver with Bacon & Mushrooms from Starbright’s Kitchen

Liver & Bacon Sautee with Potatoes & Parsley on The BBC

Crispy Spiced Chicken Livers from Melissa Joulwan

Hidden Liver

50/50/50 Burgers from The Paleo Mom (note: I actually use ground beef heart in this recipe, and add onions, garlic and toasted cumin. I make a large batch and freeze the patties on parchment paper for quick dinners later on.)

Frozen Raw Liver Pills from Primally Inspired

Liver Supplement from Vital Proteins

Raw Liver Smoothie Shot from Real Food Liz


So tell me, have I convinced you to eat liver? Newbies – are you going to give it a try? Or do you already like it and are relieved you can finally eat it again?

One-Sentence Journal

One Sentence Journal | AmandaNaturally.comOne of the promises I made to myself as I was recovering from Adrenal Fatigue was to focus on the positive whenever possible. Since I am predisposed (both through personality and genetics) to be susceptible to stress, the habits I formed during my recovery have become part of my every day life, in an effort to not end up in the same position I was 8 months ago.

Being positive is a natural tendency for me (save for a short period of time in my life when I was dating a positivity-vampire), however when life gets stressful, you can fall into a negativity pit without even realizing and it can be a struggle to climb out. In an effort to not let that happen, I continue to make little changes to my life and add small habits that contribute to positivity and happiness.

One of my recent new habits was to subscribe to the podcast Happier with Gretchen Rubin. A few years ago I read Rubin’s first book – The Happiness Project – which was a wonderful, systematic discussion of her personal journey to becoming happier. There were a couple of key takeaways from that book that I’ve held on to, my favourite being to always Be Gretchen (or in my case, Be Amanda) which means just because most other people enjoy something doesn’t mean that I have to. So when I heard that the author had begun a weekly podcast, I instantly subscribed.

I love love love podcasts! My husband can attest to that since most of our conversations these days begin with me saying “today on a podcast….”. I listen to them while walking the dog, doing laundry, cleaning up around the house and most importantly (from a happiness perspective) driving. I never worry about traffic anymore, because being in the car is now sacred me time, where I get to listen to whichever podcast suits my fancy that day!

On one of her earlier podcasts, she spoke about the power of a One-Sentence Journal, which instantly piqued my interest. I love the idea of journaling, but in practice, it feels very overwhelming. The whole idea of logging a major entry every day is enough to put me off the concept altogether. However, the concept of writing down one sentence seems totally manageable. So I instantly went to amazon and bought her One-Sentence Journal: A Five-Year Record.


What I liked about her book is that each page is reserved for one day, but it contains 5 years worth spaces to fill in. So in theory, on this day next year, I’ll be able to reflect back on what happened today! The idea is that by writing down a memory from today, you will (a) be more likely to remember it simply through the process of acknowledging it and writing it down and (b) you will have a hard copy of your real life everything from major milestones to simple moments. 

So I’ve been one-sentence journaling for a few weeks now and here’s what I’ve noticed:

  1. It’s easy to remember to do – I leave the journal beside my bed and quickly jot down a memory from the day before I go to bed. 
  2. The act of writing down something that makes me happy before bed, is a great way to finish the day. I am routinely turning out the light with a smile on my face.
  3. This is something I did not expect to happen…all day I am looking at the different moments, aspects, routines – all seemingly mundane and unimportant – as possible journal entries! I seem to be looking at my life with happiness goggles on! Every minute is an opportunity to be happy and I am seeking out all the happiness!!
  4. There are no rules, and that’s a good thing! Some days there are big ticket items like a wonderful dinner with friends, but other days are as simple as being grateful for enjoying an extra cup of coffee on a Monday morning with my husband or watching the first snowfall of the season.

As of right now (only a few weeks in), I can see myself doing this religiously. If for nothing else than the excitement of coming full circle a year from now and seeing what I was writing about, and how things have changed. But most importantly, I hope this new habit allows me to keep these happiness-coloured glasses I have become so fond of!

So tell me, do you journal? How does it work for you? Any tips to share?

Do you listen to podcasts? What are some of your favourites? Share below!

Vegetable Oils (a.k.a. Industrial Seed Oils)

One of the biggest concerns with the current nutrition recommendations are those revolving around fat consumption. Practitioners who are not up to date on current research still advise low-fat diets for weight loss and protection against heart disease. Not only is this information not substantiated by the medical literature, it is actually dangerous. We need fat to survive! It is the building blocks of our hormones, brain and cell membranes – without fat, we will die. It also delivers essential vitamins from our food to our bodies, so if we don’t consume fat we miss out on integral nutrients, and it keeps us full! Low fat diets should be named “hungry all the time diets…”. Luckily there is some movement towards consuming “healthy fats” albeit from plant-based sources, and while some plant-based fats (avocado, olive, coconut, nuts) definitely have health benefits, others are quite the opposite.

(SIDE NOTE: if you want to know about the events over the last century that got us into this vegetable-oil obsessed, fat/cholesterol-fearing mess, you must read Eat The Yolks by Liz Wolfe. Equal parts hilarious and informative, it takes a serious, in-depth look at the history of our current nutrition recommendations.)

What’s the Deal with Vegetable Oils

Well first of all, the term “vegetable oil” is a complete misnomer – although quite a smart marketing move. These oils do not come from vegetables. They come from canola seeds, sunflower seeds, corn kernels, safflower seeds, cottonseeds and soybeans that have been highly processed and treated with chemical solvents to extract oils. 

Let’s think about this – if you were to take an olive and squeeze it through a press what would happen? Some oil would drip out! Now if you were to take a kernel of corn, or a soybean and do the same thing, then what? Nada. No oil drips out. So how do they actually get oil out of something like a canola seed? This step-by-step direct from Diane Sanfilippo explains perfectly:

Rapeseeds + high heat processing with hexane (a chemical solvent) = a grey, awful smelling, non-smooth oil.

> grey, awful smelling, non-smooth oil is then chemically bleached and de-gummed

> bleached and de-gummed, awful smelling oil is then chemically deodorized

> bleached, de-gummed, chemically deodorized oil is then dyed yellow and bottled in plastic

Full details of the process (which originated in 1980 btw) found here.

It’s also important to consider that many of the seeds used are genetically modified (soy, canola, cottonseed, corn) and heavily sprayed with pesticides which is a concern both for our health and the health of the planet.

Smoke Point vs. Stability of Fat

One of the claims made to support consumption of vegetable oils are that they have a high smoke point. Unfortunately smoke point is not the whole the picture. What really matters is whether or not the fat in question is stable. What dictates stability? Well that’s simple – it’s a matter of biochemistry!

Stable fats resist oxidation (ie. damage) by the main culprits oxygen, light and heat. Unstable fats are highly susceptible to oxidation. (note: smoke point is the temperature at which oxidation occurs – so it is just one part of the puzzle. High smoke point oils can still be very susceptible to oxygen and light.)

Oxidation of fats, means a double bond on the fatty acid chain has been broken, which changes the chemical shape of the fat and can release volatile byproducts. In order to resist oxidation, there needs to be little to no spaces for oxygen to disrupt bonds within the fatty acid chain. So the most stable fats have the fewest (or zero) spaces available for disruption. Which fats are those? Luckily the science is very clear on this:

Saturated Fats – by their very nature have no double bonds available for oxidation. Every single carbon molecule is fully saturated with other carbons and hydrogens. There are no double bonds present – that is the definition of a saturated fat.

Unsaturated Fats – the term unsaturated indicates at least one double bond is present. That means there is at least one opportunity for oxidation.

  • Monounsaturated Fats – one double bond is present
  • Polyunsaturated Fats – more than one double bond is present

Trans Fats – polyunsaturated fats that have been hydrogenated, a process which bombards fats with hydrogen atoms to break up double bonds, changing the consistency from oil to semi-solid. In the process the shape of the fat is completely changed, leading to trans fats which, while less likely to spoil, interfere with thousands of essential chemical reactions in the body. Trans fats have been removed from the FDA’s list of “generally recognized as safe” and are being phased out of production. Trans fats have been shown to harden arteries and increase the risk of heart disease and type 2 diabetes.

So then based on the biochemistry of it all, we should be using saturated fats when oxidation is at risk – ie. exposure to light, heat and oxygen. We should be careful when using unsaturated fats, and very, very cautious about polyunsaturated fats. 

NOTE: You can actually experience this first hand by doing the following experiment:

Take a bottle of canola oil, leave it open on the counter for a week. Then go ahead and smell it. It will smell rancid or “off”. You will instantly be able to tell!

Do the same experiment with a bottle of coconut oil, butter or ghee. No change in smell whatsoever. Because the fats found in these oils are stable and not nearly as susceptible to oxidation.

Why Is This A Problem?

  1. Vegetable Oils = Inflammation. And inflammation is the root cause of every single disease our society is facing right now. (personal aside: if I consume vegetable oils, the next day I have global inflammation of my joints, also known as arthritis – I can’t take my rings off, opening jars become challenging and even climbing stairs is uncomfortable)
  2. Unstable (polyunsaturated) fats are incorporated into cell membranes, in lieu of stable (saturated) ones. When this happens, everything starts to fall apart. When I was in high school we learned that the nucleus was the “brain” of the cell, and the cell membrane was simply a fluid wall that held the cell together. By the time I finished university there was a major paradigm shift. The scientific community had learned that the cell membrane is actually the “brain” of the cell. It communicates with the environment; directs the action within the cell; determines what’s allowed in and out; and communicates with surrounding cells. So if the cell membrane is working well, it can talk to it’s neighbouring cells properly, making the group of them work well together. Healthy cell membranes = healthy cell communication = healthy tissues = healthy organs = healthy systems = healthy bodies. 
  3. Omega-6 (inflammatory) fats are incorporated into cell membranes, instead of omega-3 PUFAs. Omega-3 PUFAs found in seafood and to a lesser extent grassfed beef, liver and pastured egg yolks, are integral for maintaining fluidity of cell membranes as well. Additionally they are responsible for maintaining an anti-inflammatory environment in the tissues. Too many omega-6 fatty acids (which are especially high in plant-based PUFAs) displace omega-3’s in cell membranes, contributing to further destruction of cell membranes.

To sum this up neatly:


Vegetable oils are highly unstable and prone to oxidation. Consumption leads to chronic inflammation, which can lead to chronic disease. Consumption also leads to a significant decrease in cell membrane integrity, resulting in poor functioning of cells, tissues, organs, systems and bodies.


Food Forms of Fats

Most fats that we consume are a combination of saturated, monounsaturated and polyunsaturated fats, however there is usually a dominant fat present, so I will classify the fats below based on their dominant fat.

Saturated Fats (great for cooking) – coconut oil, palm oil, butter/ghee, lard/bacon grease (pork fat), tallow/suet (beef fat) and duck fat (NOTE: animal fat must be sourced from properly raised animals – ie. grassfed, pasture-raised, or at minimum organic. Animals store excess toxins in body fat, so consuming conventional bacon fat is not a good choice. Not available? Stick with coconut oil.)

Monounsaturated Fats (use from cold to high heat, depending on the oil) – avocado oil, olive oil and macadamia nut oil

Polyunsaturated Fats (avoid, especially if heated or exposed to oxygen/light) – safflower oil, sesame seed oil, canola oil, vegetable oil, vegetable oil shortening, corn oil, soybean oil, grapeseed oil, margarine. To make matters worse many of these oils are stored in clear containers in the cupboard (or even worse, heated over and over again in deep fryers). Another PUFA – fish oil – has explicit instructions to be stored in a dark bottle, in the fridge and never heated. Yet vegetable oils have the same chemical structure and are not treated this way.

Trans Fats (avoid at all cost) – hydrogenated or partially-hydrogenated fats, found in pre-made baked goods, processed foods and margarines. (NOTE: if the front says “no trans fats” but the ingredient list indicates hydrogenated or partially-hydrogenated fats, the food product contains trans fats. Simple as that. The only reason they can say “no trans fats” is it contains less than 0.5g per serving – but if you eat multiple servings, which most of us do, you’re definitely being exposed to larger amounts of trans fats than advertised.)

For a complete breakdown of each fat, and for a handy print out, check out this Guide To Cooking Fat from Diane Sanfilippo.


Wait, are you saying to eat animal fat?


But, but, but – my arteries and heart disease and stroke and….. 


Good news my friends, there is no evidence supporting the correlation between consumption of animal fats and heart disease and stroke. 

  1. Saturated fat is not dangerous. The unsubstantiated idea that saturated fat causes heart disease is still being propagated within the health community, despite the fact that the medical literature does not in fact support this claim. 
    1. In 2010 meta-analysis was published in the American Journal of Clinical Nutrition. The researchers looked at 21 previous studies involving 350,000 subjects for periods ranging from 5 to 23 years. They concluded that “…there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD [coronary heart disease] or CVD [cardiovascular disease].”
    2. A study in Japan on 58,000 subjects found an inverse relationship between saturated fat consumption and deaths from stroke. So people with the highest consumption of saturated fat also had the lowest death from stroke. 
  2. Saturated fat is stable and creates stable cell membranes. It does not feed into the inflammatory pathways the way vegetable oils do. 
  3. Saturated fat can be used at high temperatures without being oxidized.
  4. Saturated fat, especially from animal sources, comes replete with 2 very important fat-soluble nutrients – vitamin A, D – that are deficient in most people’s diets. Additionally, grassfed butter carries vitamin K2, a vitamin that has had little to no attention until recently, and now is the centre of some of the most exciting research!


Okay, I’m sold. I’ll make the switch. But how do I know which fat to use when?

First of all, make sure you get rid of all of the vegetable oils in your house. The following is a list of both the obvious and the sneaky sources of seed oils:

  • vegetable oil (obv!) – canola, corn, sunflower, safflower, soybean, cottonseed, grapeseed
  • margarine – including earth balance, vegan margarines and “olive oil” margarines
  • mayonaise – even “olive oil” mayo uses canola and/or soybean oil as it’s #1 ingredient, veganaise is included in this list too
  • salad dressings – again, even the “olive oil” based ones all use vegetable oils
  • packaged junk – chips (even “healthy” chips!), crackers, baked goods etc. most processed/prepared foods use vegetable oils because they’re cheap and shelf-stable
  • gluten free and/or vegan treats – many of the so-called “healthy” treats use vegetable oils, especially if they’re catering to the vegan community. Sure vegetable oils and earth balance margarine are plant-based, but it does not mean they’re suitable for human consumption
  • restaurants – practically every single restaurant out there cooks in canola and/or vegetable oil, so do your best to limit your exposure. There’s no way to 100% avoid vegetable oils, without abstaining from eating out, so instead avoid exposure whenever you can (especially in your house!) and when you do need to eat vegetable oils, increase your seafood intake for the next day or 2 to combat the inflammation

Here’s a list of what fat to use when:

High Heat (searing, high heat roasting, deep frying, pan frying, grilling) – coconut oil, palm oil, butter/ghee, animal fat (lard, tallow, duck fat, bacon grease) and avocado oil

Medium or Low Heat (sautéing, lower heat roasting) – olive oil, macadamia nut oil or high-heat oils

Low/no heat (finishing oils, mayo, salad dressings etc.) – walnut oil, macadamia oil, sesame oil

Baking – butter, ghee or coconut oil (if sensitive to dairy)

Salad Dressingsmake your own with olive, avocado, walnut, sesame, macadamia oil

Mayonnaise – make your own with avocado oil or even better, bacon grease!

Chips – choose chips cooked in avocado oil (Boulder Canyon or Good Health brands), palm oil (Inka Plantain Chips) or coconut oil (Jackson’s Honest if you’re in the USA)



The fats that I have in my kitchen at all times are:

  • Terra Delyssa olive oil (Costco)
  • Chosen Foods avocado oil (Costco)
  • Nutiva coconut oil (Costco)
  • homemade ghee from organic (or grassfed if I can get it!) butter (health food store, Loblaws)
  • rendered bacon grease (from my Sunday bacon cook up!)
  • lard and/or tallow if I have it on hand (can be found at Fresh From The Farm in Toronto, or homemade if you have access to leaf fat either from a farmer, butcher or by purchasing part of or a whole hog / cow – great directions found in Beyond Bacon)



The moral of the story is to stick with the fats that humans have been consuming for thousands of years. Cold-pressed oils, rendered animal fats and butter. Avoid highly-processed, man-made fats that have only been brought into our food supply over the last few decades. Rest easy consuming properly-raised bacon and slathering grassfed butter on veggies – not only are you not going to clog your arteries but you are supporting healthy cell membranes and increasing absorption of essential nutrients! And above all, ditch the margarine and vegetable oil!!

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