Healthy Fats

[Healthy Fats] Consume 2 tbsp of extra virgin olive oil with each meal as well as two additional servings of healthy fats (see Table 1, page 22 & Table 3, page 23). A healthy fat serving size is: • 1/2 an avocado • 1 oz of nuts • 1 oz of seeds • 1 oz nuts & seeds (two 0.5 oz servings combined) • 1 oz nut butter (2 level tbsp) • 1 oz of cheese • 1 tbsp of an additional oil, preferably olive, avocado, butter, ghee/clarified butter, tallow or coconut oil • 2 tbsp Heavy cream, 36% fat • 3.5 tbsp Half & half cream, 18% fat • 2 Theobroma Chocolate mini batons • 0.7 oz (20g) Lily’s (stevia sweetened) dar

2 Theobroma Chocolate mini batons • 0.7 oz (20g) Lily’s (stevia sweetened) dark chocolate Why extra virgin olive oil? When we are shifting to burning fat from burning glucose, we need to prime our body with fat to help it make the transition. Olive oil is a healthy, monounsaturated fat that is rich in oleic acid which may activate longevity genes, such as sirtuins. It also contains several compounds known for their anti-inflammatory properties and high antioxidant activity, so it is a very healthy choice. Can I substitute olive oil for another healthy fat? You may opt to substitute olive oil

ubstitute olive oil for another healthy fat? You may opt to substitute olive oil with another healthy fat of choice from time to time, and it may even be necessary when attending an event or eating out, but we recommend that it be more of an aberration than a norm. What is the best way to consume extra virgin olive oil with each meal? You can use olive oil to cook your meals, add it to dressings and sauces or simply drizzle it over your food. +Li…

meals, add it to dressings and sauces or simply drizzle it over your food. +Li…