How to Cook with Healthy Fats

Embrace the fat. The human brain is 60% fat and every cell in the body needs good fat to survive and thrive. Without fat, our cellular structure would fall apart. I’ve written more about how fat is critical to a healthy body, check out these biofit reviews.

But now, I want to share exactly how to use fats when cooking. Every fat is not created equally when it comes to heat. Monounsaturated and polyunsaturated fats are sensitive to high temperatures and actually go rancid above certain levels. Olive oil and all nut and seed oils fall into this category. Reserve these for low-heat cooking and cold dishes like salads. Learn more about metabofix healthy benefits.

These are coconut oil, any animal fats, butter, ghee and palm oil. For more information about healthy supplements visit  Revitaa pro site.

Watch this video to learn how I cook with each of these. 


Wellness Beets Episode #7: Stress Management, Cooking Fats, and Henna

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Brittany is heading to Paleo f(x) April 23rd-26th! She’s excited to for a weekend of nerding-out with science minded foodies. Look for her there and introduce yourself! 

Alex’s Nutrient Boot Camp is revving up for its May group! Join in to increase your nutrient density and diversity for 28 days. 

Stress Management
Stress Management is incredibly important for overall health.  Not only does this change the physiology of the body (hormones, messaging signals, central nervous system), but it changes your perspective on the objective things going on in your life. Alex and Brittany share their personal experiences with incorporating mental health practices and how this affected their overall health.

►Gratitude Diary app from App Store

For Meditation:
►Headspace app from App Store
►check out: Tara Brach (has podcast as well), Louise Hay (Hay House Podcast), Oprah & Deepak Chopra program (21 day intro program)

 Daily Options:
►long walks
►talking with friends and family
►epsom salt soaks

Henna for Hair and Colorless Henna Alternatives 

The most basic recipe is to place henna in a bowl, pour in warm water until it’s the consistency of mud, and add in a splash of lemon or lime juice (something acidic). Then let it sit for 30 minutes to 1 hour to let the dye release. Alex usually washes her hair first (soapnut shampoo and this protein packed strengthening shampoo are her favorite), applies the henna, and lets it sit on the hair for a while (kept in place by a shower cap and towel turban) before rinsing out with an apple cider vinegar rinse. Alex highly recommends starting with as little as 15 minutes on the hair, especially if you have a lighter hair, and working up to 1.5 hours (for dark hair and for a greater transformation in color). 

Different additions to the henna treatment will give different results. For all the different goodies for all the different purposes (conditioning, better curls, repair), you can get this free Henna Hair Guide cheat sheet PDF. 

For all the conditioning effects of henna but with less color deposition, you can mix the henna with coconut oil for a glossing effect.  In this case, a shampoo afterwards might be necessary. A great alternative to this is a henna and yogurt nurturing hair mask.

If you’re looking for the conditioning effect of henna but without any color change, there is this recipe.

If you’re looking for a brunette color, you can combine henna and indigo to get a pretty color.

Great information webiste:

Alex’s favorite place to buy henna:


Food Swap Tip: Replacing Cooking Fats

For all the information on why to swap your cooking fasts and oils, look to Brittany’s Cooking Fat/Oil Guide.

Cooking fats to toss: canola oil, spray oils, any vegetable oils (mis-labeled products are companies trying to hide transfat in their foods) margarine, soybean, corn, and products labeled “vegan butter” or “____ butter”. Anything that’s not real butter, toss it. 

Cooking fats to use are: coconut oil, butter, ghee (here’s Alex’s recipe), lard, bacon fat, duck fat, or olive oil. Check out this guide for help in selecting the Best Olive Oil.  


We love questions! Send us yours at [email protected]


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Don’t forget to sign up for your free Henna Hair Guide cheat sheet!