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GOOD FATS
 As a
Otter a big part of your diet is fat,
not just protein. Choose fats that will
provide you with nutritional benefits such
as:
Extra Virgin Olive Oil - One of most healthy
fats you’ll find! It is the antioxidant
compounds and fatty acids that that largely
contribute to olive oil beneficial
properties. Although there may be better
options for heating (since the properties of
olive oil can change at high temperatures),
use this oil for drizzling over meat or
veggies before serving, or mix with balsamic
for a great salad dressing.
Raw Cashews - This tends to be a lot of
people’s favorite nut! Cashews are a tasty
healthy snack for Otters. They provide a
good source of iron, magnesium, and zinc. In
addition to a snack you can add them to a
chicken stir fry with some vegetables and
hot chili flakes, for an extra kick.
Avocado -This fat gives a good amount of the
monounsaturated fatty acid, oleic acid. It
is a great antioxidant rich food and full of
vitamin A and potassium. As healthy as it
is, just be careful not to over do them.
They are very calorically dense having over
250 calories per avocado!
Now What About That Avocado?
The monounsaturated fat in avocadoes
provides you with “good fats” that are very
difficult to get in the typical American
diet. Monounsaturated fats can help protect
your heart by lowering LDL (or bad
cholesterol) while raising HDL (or good
cholesterol). They also contain fiber and
the phyonutrient beta-sitosterol, which also
can help maintain health cholesterol levels
and has been shown to promote eye health.
What about a good source of Vitamin E?
Avocadoes have the highest fruit
gram-per-gram content of this powerful
antioxidant. One recent Japanese study
showed that avocadoes also helped support
the liver.
So don’t shy away from avocadoes. They do
the body good! Here’s one of our all-time
favorite recipes!
Guacamole
(Read the recipe and watch the video!)
Good Fats For The Otter
Otters & Oils
Most people whose
Diet Typing results reveal an Otter
physiology typically have an acidic blood
pH (lower than
normal) and are fast oxidizers of carbohydrates.
Foods that will help an acidic blood pH become more balanced
include meats, fish, poultry, eggs, nuts, and fats/oils.
These foods contain more protein and fat, therefore they
take longer to digest and assimilate, helping the fast
oxidizer slow down.
Carbohydrate foods, on the other hand, would make both the
acidic blood pH and the fast oxidative rate worse.
Good oils are used to provide healthy fatty acids and
antioxidants in the Otter Diet. Fats are needed to help
satisfy hunger and stabilize the blood sugars for Otters.
Oils are not just for cooking your chicken or eggs! Mix it
up to keep your diet healthy and exciting!
Oils & Their Uses
Wide Variety!
Many of you may still be using plain old corn or vegetable
oil like grandma used to use. You keep a large clear sticky
plastic container of it under the sink or in a cabinet in
the back. Throw those oils away! Remember, you want to
purchase fresh, good quality oil. You pay for what you get!
If you have not yet tried olive oil, do it! High in
mono-unsaturated fat, olive oil is very beneficial to your
health. Purchase extra virgin, cold pressed for the best
quality. Beyond olive oil, try a new variety of oil this
weekend when you do your grocery shopping. Pick up a bottle
of coconut, grape seed, or flax seed oil! These all offer
health benefits! As with all fats, they can become rancid,
so please keep your oils in a cool dark place.
Sautéing
Use Coconut Oil to sauté or fry your fish. Add some other
tropical flavors like pineapple or curry to make a great
tropical meal. Try grape seed oil for stir frying veggies.
These two oils have a higher heat capacity than olive oil,
making them better to use for these purposes!
Protein Shakes
Some people pour a little flax seed oil into their morning
protein shakes. It adds a little healthy fat and a nutty
flavor! The belief that flaxseed oil helps with heart
disease is just one of the many reasons so may people are
adding it to their diets. Try coconut oil too – another
beneficial oil that would mix well with your breakfast
shake.
Dressing and Sauces
Instead of buying bottled dressings, make your own. What a
great way to add beneficial cold pressed, extra virgin olive
oil to your diet! Balsamic vinegar, olive oil, salt, pepper,
and a teaspoon or two of plain
yogurt make one of the
tastiest salad dressings ever!
Have you ever tried sesame and avocado oils? These make
great flavor additions to meals. Use sesame oil to create a
sauce for your Asian stir fry or avocado oil for a chicken
fajita salad!
So remember, dump the old corn oil, buy fresh, high quality
oils!
4 Recommended Fats
Making sure you get in the right amount of fat each day is
just as important as getting in your proteins. But not all
fats are equal. Below is a guideline to good fat choices for
an Otter!
Coconut Oil Yes, this is a saturated fat, but that’s okay!
Not all saturated fats are the same. Instead of increasing
cholesterol and heart disease, this saturated fat may
actually help to reduce the risk of heart disease and
cancer. Another benefit to this oil is the MCFA’s (medium
chained fatty acids) which tend to be burned for energy
quicker than other fatty acids therefore supporting a
healthy metabolism. Try cooking this oil with curry for a
sauce to put on fish or chicken!
Organic Peanut Butter: This is a great versatile food for
Otters. It’s a way to add many heart healthy nutrients into
your diet, including Magnesium, Vitamin E, fiber, and Folate.
Peanut butter is good for spreading on fruit or a slice of
whole grain bread, but have you ever tried it in a protein
smoothie? Yum! It adds a tasty nutty flavor to help add
variety to a sometimes monotonous meal!
Almonds: Besides being a healthy fat, almonds are an
excellent source of Vitamin E and fiber. Almonds contain the
most fiber per serving of all nuts. They make a great snack
or can be chopped up to put on salads, oatmeal, or chicken.
They add great healthy flavor to almost any meal!
Grape Seed Oil: This oil has a high smoke point which makes
it healthy to cook with. Whether sautéing, stir frying, or
drizzling, the light, neutral taste of grape seed oil
provides a source of Vitamin E and C to give a good
antioxidant boost.
All of these foods can have many uses, and I’ve listed just
a few of them. Having a high protein and fat diet does not
have to be boring. You can eat different things every day of
the week, you just have to be willing to explore new things.
Take some of your Otter fats and try out some new recipes-
let us know what you find!
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