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Healthy Cooking With Oils!




Cooking with oils can be a little scary but also misleading when it comes to the 30 Days program. There are a few oils that even though they are healthy-er for you, we don't recommend to use as much or in the program's case at all.


The most stable fats are saturated, while the most unstable fats, which are quickly oxidized (damaged) and aka very inflammatory are polyunsaturated fats. The most common polyunsaturated oils to




Some of the healthy-er oils that you should AVOID are:

  • Canola, corn

  • cottonseed

  • peanut

  • safflower

  • sesame

  • soybean

  • sunflower

  • flaxseed

  • grape seed


These oils are commonly genetically modified and have toxic solvents added to aid in the oil extraction process. In addition, the above-mentioned oils are high in Omega-6 fatty acids. Although your body needs Omega-6's, it is important to keep them in the proper ratio to your Omega-3 intake.


The ideal ratio of omega-6 to omega-3 fatty acids is anywhere between 1:1 and 4:1. The average American has a range around 16:1. This is due to diets that are high in omega-6 fats from commercialized animal products and the above-mentioned industrial oils. I know this all sounds scientific and maybe confusing, so follow the guidelines below and you will be good to go!


Here are the key stable oils/fats to include during your 30 Days To A Mindful Healthy Living Program and beyond:



Virgin Unrefined Oils

Coconut Oil: As an almost a purely saturated fat, coconut oil is very stable, especially at high heats which makes it an ideal choice for all your cooking needs. Coconut oil contains medium-chain triglycerides which boost brain function and fat loss. It is a true superfood!


Avocado Oil: This oil, like coconut oil, remains very stable at high heat and is ideal for cooking. Coconut oil should be your main choice for cooking, but add variety and lots of Vitamin E by using avocado oil on occasion. It is also excellent as a salad dressing or drizzled on vegetables!


Olive Oil: Olive oil contains many polyphenols which have been shown to function both as antioxidants and also as anti-inflammatory nutrients in the body. EVOO (extra virgin olive oil) is excellent when you’re making salad dressing orsautéing vegetables over medium heat. Use caution when cooking at a higher heat, as it is prone to oxidation at heats above 365 degrees.



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