Healthy Fats

Resource Biggest Loser


When Fats Are Healthy




Research shows that fats are essential for optimal health and can actually help us lose weight. Make sure that you build your diet around healthy fats, as follows:



(1 serving = small handful of nuts, 1 tsp of oil, or 1/4 of avocado)

Nuts





Seeds





Avocado





Olives





Olive oil





Canola oil





Small amounts of quality coconut oil





And these long-chain omega 3 fats: (1 serving = 3.5 oz serving of fish, 2 eggs)

Oily fish (salmon, tuna steaks, sardines, trout)





Designer eggs sold in natural food stores (like Gold Circle Farms eggs – chickens are fed algae that are rich sources of DHA so that 4 eggs = amount of omega 3s found in a serving of salmon)

Summer Fruit Salad

Resource Biggest Loser

Summer Fruit Salad


Berries and melon and mint, oh my!



This time of year is just full of luscious fruit to satisfy a sweet tooth in a healthy way. Biggest Loser contestants love fruit salad for dessert and here's a recipe they often make on the ranch.



1/2 cup orange juice

1 tablespoon honey

1 pint strawberries, hulled and halved

1/2 pint raspberries

1/2 pint blueberries

2 oranges, sectioned

1 cup cantaloupe or honeydew melon balls

3 tablespoons fresh mint, finely chopped



In a medium bowl, whisk the juice and honey. Add the strawberries, raspberries, blueberries, oranges, melon, and mint, and toss gently. Chill 1 hour.



Yield: 8 Servings



Calories: 76 ; Fat: 0 g; Carbohydrates: 19 g ; Protein: 1 g