What then is a lipophobe? According to Michael R. Eades, M.D.: (Lipid = fat; phobic = fear of. Lipophobe = fearer of fat.)
One of the most stubborn mantras of Conventional Wisdom to shake is that of “low-fat is healthier”. Many new to the nutritional advice in the CrossFit world may have come from a background where egg whites were the way to go. Al recently posted on why you’d be cheating yourself by dumping the yolks. But for some of you, the hardest thing to do will be incorporating more fats when adopting a more Paleo eating menu.
When I’ve heard complaints of people either losing weight when they don’t want to, feeling hungry or lacking recovery when going Paleo, I always ask them to break down their meals. Almost without fail, these people are cheating themselves when it comes to fats. I’ve posted on why cholesterol is necessary to your health, because I know the taboo associated with eating fats is strong. It’ll be tough, but I encourage all of you to get over the mental block when it comes to consuming more lipids. Fats are a way to get additional calories in your diet that will not spike your insulin levels and have the added benefit of making you feel satiated for longer.
That said, you may be wondering what are some Paleo-approved sources of fats you can add to your diet. Preferably, you should try to obtain fats from animal sources. Keep in mind, this is in addition to those you get from your protein sources. Yes, this means you don’t even count chicken skin towards your fats for the day! (Please don’t tell me you’ve been throwing it out…)
Animal Sources (preferably free-range, grass-fed, etc.)
- Lard
- Tallow
- Kidney fat
- Heavy whipping cream
- Butter
- Bacon grease
Best Non-animal Sources (due to high saturated fat content)
- Coconut cream
- Coconut milk
- Coconut oil
Other Non-animal Sources (try to limit due to high n-6 levels)
- Olive oil
- Olives
- Nut butters (NOT peanut though… they are legumes)
- Tree nuts (pistachios, walnuts, almonds, macadamias, brazil nuts, etc.)
- Cacao nibs
Fat Sources to Avoid
- ANY hydrogenated oils
- Most oils not mentioned above (such as canola, safflower, soybean, peanut)
Please post to comments any fat choices you may have questions about. Also, if you’re curious how to incorporate the use of any of the above feel free to ask and I’m sure someone can chime in!
WOD – 8.20.09
10, 9, 8…1
- V-ups
- Good Mornings
- KB Swings
Cash Out: Behind-the-neck Push Press (Snatch grip) 10-8-6-4-2
Progress weight, but not so much that you cannot return under control.
WOD- 7:20 i believe
c/o- 45-55-65-75-85, 1 rep @95-105-115-125-135#
1 mile run 6:07
Our favorite thing to do with the bacon grease is to throw in a bag of broccoli slaw mix (minus the bad dressing they put in the package) or quartered brussel sprouts – then sautee and add some salt and pepper, throw the bacon on top of the veggies and serve with 2 fried eggs on top. YUMM!!! We even fry the eggs in the bacon grease.
I’ve been making Paleo smoothies. Are all the ingredients and proportions ok?
8 ounces whipping cream
8 ounces fresh OJ
3 raw eggs
1/2 cup frozen blueberries
1/2 cup frozen strawberries
I know what you’re thinking. No, you can’t even taste the raw eggs. Try it and let me know what you think.
michelle, u win the “how many times can you say bacon” in a post contest. daang, grl. love u.
mmmmm. bacon.
try poaching sliced pears (or nuke em) and drizzle almond butter. it’s amazing the reaction i get from co-workers when they see me eat fats. they can’t wrap their heads around both the permission to eat fats AND the omission of breads. i’d trade baguettes for avocados any day!
12:14 43#GM & 16KG kb.
I did the push press with 43 because my back is screwed up from vegas (bruised, not muscle issues)