Food Tip Friday – Eat Fats

The term “fat” sends most people running for the hills, but in reality, the GOOD fats are essential to your overall health and wellbeing.

Omega-3 essential fatty acids are one of the most beneficial groups of nutrients for your brain and overall health. They build brain cell membranes, reduce brain inflammation, and promote new brain cell formation.

They can improve your mood and memory and give you protection against brain disorders ranging from depression to dementia.

Shockingly, most American’s are deficient. Do you get enough healthy fats?

Sweet Treat Saturday – Almond Butter Banana Cookies


I love them. I never really did, save for a few specific ones, until Diabetes crossed my path. And then suddenly, cookies, everywhere. And I wanted more, of all of them.

What’s a girl to do!? Well, for starters, exercise some self control. But in addition to that, it really helped me to do some searching for cookie recipes that I could enjoy without too much guilt.

Yes, it’s true… there ARE healthier cookies out there!

This recipe is one of them, and they are delicious! It’s only 5 ingredients (I personally shy away from things that have tons of ingredients – I am a simple girl!), no added sugars, and give you some healthy fats and fibers!

It’s awesome to have a treat you can enjoy, but as the recipe advises, don’t eat them all in one sitting! 😉

Almond Butter Banana Cookies

Tasty Thursday – Avocado Chicken Salad

YUM!! Saw a variation of this (not quite as clean…) and decided to do my own cleaner version of it, because I LOVE avocado, and I go CRAZY for my husband’s chicken salad! A combo of the two? Right up my alley!

This helped get some healthy fats, it added a creamy texture without loading tons of mayonnaise in (the recipe does call for ¼ Cup of Mayonnaise but this can easily be omitted without sacrificing texture or flavor!), and helped to bind it too.

You could also add some finely chopped tomatoes in here, basically making it guacamole chicken salad (also right up my alley –  me and Guacamole are best friends!), and the red onion (finely chopped, as a little raw red onion goes a long way) added flavor and crunch. You can play around with the seasoning to taste, as well.

My husband was a fan too! 🙂

Avocado Chicken Salad

Food Swap Friday – Avocado instead of Mayonnaise

I love a creamy spread on a sandwich as much as anyone out there. I don’t particularly enjoy the dry bread aspect, but I alternately do not enjoy getting so much fat, calories, and carbs from just a small amount of a spread!

Avocado to the rescue! I love avocado! It never really occurred to me to use it in place of fattening spreads, but its a great swap!

Avocado - Nature's Mayonnaise

Instead of mayo loaded with egg and oil, spread a quarter of a ripe avocado on your bread. You’ll get plenty of flavor and extra fiber!

Avocados are also a great source of mono-unsaturated fats, and they lower cholesterol levels, making them a much healthier choice.

Whole Foods Wednesday – Olives

Any fans of olives here? I am a HUGE fan – of all kinds! I can still remember sticking Black Olives on all my fingers at Thanksgiving and eating them that way, much to my poor mother’s chagrin!

But no, I love olives, so much so that I consider them a snack (healthy fats!) – because they are so good! I love black olives, kalamata, and Manzanillo olives, especially in a Martini!

Olives of all varieties provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients, and they can also help to decrease blood pressure. Theyare a good source of the antioxidant vitamin E, and they also contain small amounts of antioxidant minerals like selenium and zinc. Olive benefits have been demonstrated for the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system, and digestive system.


Plus, they are classified as very low on the Glycemic Index (GI), making them ideal for people with Diabetes! Do you like olives?