Good Sources of Good Fat: 4-5 Servings daily

• Ex V coconut oil
• Ex V olive oil, avocado, macadamia, walnut or almond oil. Should not be used for high-heat. For cooking use ghee ,butter or coc oil.
• MCT oil-medium chain triglyceride oil from coconut-NuMedica
• Organic coc milk (1/4) cup-Native forest
• Avocado
• Fatty fish: sardines, mackerel, herring, black cod, and wild salmon
• Nuts and seeds
• Olives
• Grass-fed butter, clarified butter, ghee (if allergic to dairy use ghee)

Best Fat-containing Foods:

• Animal Protein: grass fed beef, bison, lamb or venison
• Poultry: Organic chicken, duck, turkey, eggs
• Seafood: Sustainable and low in mercury: Tilapia, trout (freshwater), wild salmon (canned or fresh), anchovies, sole, calamari, sardines, herring
• Shellfish: clams, crab, mussels, oysters, scallops, shrimp
• Dairy: Clarified grass fed butter, ghee and grass fed butter
• Nondairy Milks: almond, cashew, coconut, hemp
• Nuts: almonds, brazil nuts, cashews, hazelnuts macadamias, pecans
• Seeds: chia, black sesame, flax hemp, pumpkin, sesame, sunflower, walnuts
• Nut and Seed Butter: almond, cashew, hazelnut,
• Saturated Plant Fats: Coconut milk, Ex V organic coconut butter and oil, palm oil (Nutiva or Spectrum only)
• Sesame oil-can be used for higher heat (expeller-pressed only)

*Divide protein up to 30 to 40 grams and a meal. Protein powders: a few good choices are: Raab Whey protein, Raw Organic Green Food by Garden of Eden, Hemp or chia protein based powders.

Most of your diet should be: whole plant foods, vegetables, nuts and seeds, sustainably raised animal products, and limit fish.

Fiber is your friend: When you increase fiber, you decrease spike effect of cabs in your blood sugar.

Excellent fiber foods are:

• …
• …
• Fiber: 6.7 grams per half, raw. …
• Fiber: 5.5 grams per medium fruit, raw. …
• Bran Flakes. Fiber: 7 grams per cup, raw. …
• Whole-Wheat Pasta. Fiber: 6.3 grams per cup, cooked. …
• Pearled barley. Fiber: 6 grams per cup, cooked. …
• Fiber: 4 grams per cup, cooked.
• Cruciferous vegetables such as cabbage, broccoli and kale

Good Fat Recipe     Avocado/Orange Salad

Cilantro Lime Vinaigrette

• 1 cup packed cilantro
• ½ cup extra-virgin olive oil
• ¼ cup lime juice
• ¼ cup orange juice
• ½ teaspoon sea salt
• ½ teaspoon freshly ground pepper
• Pinch of minced garlic

Salad

• 2 large oranges
• 8 cups mixed salad greens
• 1 avocado, diced
• ¼ cup slivered red onion (optional)
• ½ cup Cilantro-Lime Vinaigrette

• Puree cilantro, oil, lime juice, orange juice, salt, pepper and garlic in a blender until smooth. Slice both ends off oranges. With a sharp knife, remove the peel and white pith; discard. Working over a salad bowl, cut the segments from their surrounding membrane; discard the membrane. Add greens, avocado, onion and vinaigrette; toss to coat. (Refrigerate the extra dressing for up to 2 days.)