Karen Calomino, MS, FDN
March 2014 Newsletter
Redefining Fats in our Diet 

By Karen Calomino

Fats in our diet are often thought of as something negative. After all, the definition of fat in the Merriam Webster dictionary includes words like "plump, oily, and greasy, none of which sound very appetizing.

Therefore, many of us believe that eating healthy involves buying low fat foods, counting fat grams, eating less red meat, and eating "heart-healthy" margarine instead of butter.

We have been brain-washed to believe that fats cause us to be fat, that unsaturated fats are "good fats" and saturated fats are "bad fats", and are often reminded that we should cut back on animal foods including eggs, milk, and meat in order to keep cholesterol levels low. This way of thinking is harmful because in order to function properly, our body needs fat, including cholesterol.

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Top 10 Evidence-Based Health Benefits of Coconut Oil

By Kris Gunnars
Coconut oil is more than a great cooking fat. It also has strong anti-fungal and anti-microbial properties, as well as many other benefits.

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Coconut. Coconut, and its oil, is one of the most healthy foods you can eat. A long-term study that examined the health of people living on small islands who ate high-fat diets with mostly saturated fat from coconuts found that these islanders were practically free from heart disease, colon cancer, and digestive problems, kidney disease, and high cholesterol. A 1/2 cup of shredded coconut has about 4g of fiber, 143 mg of potassium, 13mg of magnesium and 13g of medium-chain triglyceride, heart-healthy (yep!) saturated fat (Bowden, 2007).

Coconut chocolate
For a super quick chocolate fix with no artificial ingredients, I usually make some of these and have them on hand in the freezer. They satisfy me when I'm craving something sweet.  Yummy!

1 cup melted coconut oil
2 heaping tbsp cocoa
3-4 tsp stevia
15-20 chopped pecans (optional)

Mix first three ingredients together and fill squares in an ice-cube form about half full. Add pecans and freeze for about an hour. Make sure the stevia is divided evenly in squares as it doesn't disolve as easily as regular sugar. Enjoy!

We are not what we eat but instead what we digest and absorb. Unless your digestive system is functioning properly, it doesn't matter how healthy you eat... you can still be malnourished. Proteins, fats, and carbs need to be broken down into amino acids, fatty acids, and glucose which our body uses as building blocks for many cells, organs, and systems.
In his article, "The Steps of Digestion", Dr. Lawrence Wilson explains the entire chain of events that occur when we eat.
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Quote of the Month

"One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating"

                                                     ~ Luciano Pavarotti      

Download and print this colorful
fat and oil guide by Diane Sanfilippo

Download and print "How to make sense of your cholesterol levels" by Mercola




Bowden, J. 2007. The 150 healthiest foods on earth. Fair Winds Press. Gloucester, MA.

Karen is a Holistic Health Consultant and FDN Practitioner. She resides in Kansas but consults mainly over the phone.
 She focuses on rebuilding health by looking for and removing hidden stressors in your hormone, immune, digestive, and detoxification systems. Visit her wesite to schedule a free 15-minute consultation and hear more about her Wellness Program. 

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