Healthy Fats & Life Hacks

Briana Vittorini, RDN
Jun 20, 2018
4 min read

Cocoa KETO cups

½ cup coconut butter

¼ cup coconut oil

1/4 cup Unsalted Almond Butter

2 TBS unsweetened cocoa powder

*combine all ingredients in a double boiler

*ladle into cupcake cups

*freeze and enjoy! : )

Hey Everyone!

Long time no see! I took a long break from blogging and posting recipes but Ive been feelin' the need to post some recipes and life hacks lately so i'mmmm baaacckkk! If you follow my IG page you know I've been talking a lot about healthy fats and how to incorporate them into your diet! So here is my reasoning behind why I transitioned my diet, some suggestions on how to improve your health and nutrition on a daily basis, and of course, a couple yummy, high fat, NO SUGAR recipes.

The benefits of a high fat, moderate protein, low refined carbohydrate diet:

Eating a diet rich in healthy fats will rev up your metabolism, actually forcing your body to burn fat for fuel, instead of carbohydrates.
When you eat a high fat, low carbohydrate diet your body has very little glycogen stores, which the body would normally use for energy. So, instead, it uses your stored body fat for energy, thus leading to weight loss!
This also helps your body regulate its natural hormones! Most importantly, your insulin levels. You will find that your blood sugars are extremely level, which means less mood swings, less hunger, and less cravings!!
After about 3 days (giving your body time to adjust of course) you will 100% without a doubt start to feel less hungry. Your meals will be high in healthy fat, lean protein and vegetables which will leave your body feeling satiated from in the inside, out!
You’ll have more energy! Once your body comes down off of the inevitable sugar craving withdrawal you will notice an immense change in your energy levels! No more 2 o’clock crash, no more waking up groggy, no more going to bed hungry and irritable.
You will be so packed full of healthy fat-soluble vitamins, minerals and omegas your body will pretty much be singing a song!
AND the best benefit of all, you don’t need to count ANYTHING! This way of eating is all about mindfulness and listening to your body. Eat when you are hungry, don’t eat when you’re not hungry. Be intuitive, and do not restrict your calories or even track what you’re eating. Put good food into your body, and you will notice a difference, end of story!

Daily Life-Hacks that make a HUGE difference

Wake up and have a glass of cold (or room temperature) water. Whether you have a bowel movement every day or not, water will help wake up your metabolism, hydrate your body, get blood circulating to your brain, heart, lungs, and digestive organs! (and if you don’t have a BM every day, you probably will start to if you get into this habit)
Avoid Sugar, plain and simple. In all of its forms: Cane sugar, evaporated cane sugar, brown rice syrup, high fructose corn syrup, corn syrup, dextrose, fructose, maltodextrin, honey, maple syrup, rice syrup, sorbitol, sucrose… the list goes on..
Avoid packaged foods if you can. I know this is a toughy because preparing food is difficult and being prepared when you’re hungry is hard! But if you are aware, and make an effort, it will make a huge difference.
Avoid Dairy (or at least lesson your dairy consumption) Especially yogurt. If you are going to eat dairy, choose fully fat dairy products (locally sourced if you can)
Lesson your intake of grains, especially processed grains such as granola, bread, cereals, granola bars, prepackage oatmeal, crackers, biscuits..
Drink water, and A LOT of it!!!!! You should feel like you’re living in the bathroom, its normal. Fat has 3 ways of exiting the body; urine, bowel movements, and sweat!
CHEW your food! We are often in a rush when we eat, or at the very least distracted. Make a conscious effort to put your phone down, turn away from your computer screen and eat your food. Making sure you’re chewing it well to give your GI tract a little bit of a break and give yourself less belly upset and bloat after meals! (i've started doing this, and let me tell you, it works wonders!)

Foods to ALWAYS have in your Refrigerator

(even if it means going to the store every other day...i know... insert eye roll)

Lemons (like, between 6-8)
Avocados
Spinach and Arugula
Broccoli and Asparagus
Cherry tomatoes & a Bell pepper
Sweet potatoes
Collagen Peptides (Vital Proteins)
COCONUT OIL and COCONUT BUTTER (Nutiva)
Almond milk (Califia Farms preferably - try to find one without carrageenan)
Almond Butter (Woodstock foods, obviously)
Activated Charcoal ( optional: but I love it for toothpaste and digestive support)
Probiotic (I just started taking this one - Jarrow )
NUTS: Cashews, almonds, walnuts, pistachios (roasted and unsalted)
Snack bars: RX and Lara bar (PLEASE watch sugar content, look at ingredients)