I’ve often heard people say, “I avoid fats because I want to eat healthy.” While this belief is common, it’s rooted in decades of misinformation about fats. The truth? Healthy fats are essential for your body and mind. Let’s debunk some myths and highlight the facts about this vital nutrient.
Myth 1: All Fats Are Bad
Fact: Not all fats are created equal.
Healthy fats, such as omega-3 and monounsaturated fats, are essential for heart health, brain function, and overall well-being. These fats are found in foods like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel. On the other hand, trans fats, found in some ultra-processed foods, should be avoided as they can raise bad cholesterol levels and increase the risk of heart disease.
Myth 2: Eating Fat Increases The Fat on Your Body
Fact: Weight gain is primarily influenced by excess calories, not eating fat as a macronutrient source.
Healthy fats are more calorie-dense than proteins or carbohydrates, so portions are important, but they’re not inherently fattening. In fact, healthy fats help you feel full and satisfied, reducing the likelihood of hunger returning quickly.
Myth 3: Low-Fat Diets Are the Healthiest Option
Fact: While low-fat diets were once hailed as the gold standard (remember the 90’s?), research now shows that balanced diets which include healthy fats are better for long-term health.
Fats play a critical role in absorbing certain vitamins, maintaining healthy skin, and supporting brain health. Read how to swap saturated fats for heart-healthy fats here.
The Benefits of Healthy Fats
Incorporating healthy fats into your diet offers numerous health benefits:
Heart Health: Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, can lower inflammation and improve heart health.
Brain Function: Your brain is nearly 60% fat, and healthy fats support cognitive function and memory.
Hormone Regulation: Fats are essential for producing hormones, which regulate everything from metabolism to mood.
Endurance: Fats are a long-lasting energy source, especially beneficial for endurance activities.
Skin Health: Omega-3 fatty acids reduce inflammation and maintain barrier function and skin moisture.
How to Add Healthy Fats to Your Diet (healthy fat sources)
Here are some simple and delicious ways to include more healthy fats in your meals:
Cook with olive oil, or drizzle olive oil over salads or roasted vegetables.
Add a handful of nuts or seeds to your morning oatmeal or yogurt.
Incorporate fatty fish like salmon or tuna into your weekly meal plan.
Snack on avocado toast or use mashed avocado as a sandwich spread.
Blend chia seeds or flaxseeds into smoothies for a nutrient boost.
The next time you hear someone say they’re cutting out fats, feel free to share the facts. Embrace healthy fats, and enjoy the flavor and health benefits they bring to your plate!
Curious about how to improve your heart health through better nutrition?
When it comes to maintaining overall well-being, your heart is the engine that keeps you going, and deserves special attention! If you want to keep your cholesterol in check, you’ll be happy to learn that managing cholesterol doesn’t mean giving up everything you love. Here are some tips for lowering cholesterol naturally:
1. Fiber for cholesterol reduction: Think of fiber as your heart’s best friend!
Soluble fiber, found in foods like oats, beans, lentils, apples, and citrus fruits, helps reduce LDL (or “bad” cholesterol) by binding to it and flushing it out of your system. Aim to include more fiber-rich foods in your meals and snacks – your heart will thank you!
2. Learn the best fats for heart health: Say yes to healthy fats.
Not all fats are created equal! Swap out saturated fats (found in red meat, fried foods, and butter) for heart-healthy unsaturated fats. Think avocados, olive oil, nuts, seeds, and fatty fish like salmon or mackerel. These power-packed fats can help boost your HDL (“good” cholesterol) and keep your LDL in check. My favorite way to add these in is to sprinkle some chopped walnuts and ground flaxseed on top of oatmeal in the morning!
3. Embrace a cholesterol-lowering plant-based diet: Plant power for the win!
Plant-based foods are a game changer when it comes to lowering cholesterol. Incorporate more fruits, veggies, whole grains, and legumes into your meals. Bonus points for adding cholesterol-lowering superheroes like soy products, almonds, and flaxseeds!
4. Exercise to reduce cholesterol: Move Your Body in Ways that Feel Good.
Regular exercise strengthens your heart and improves circulation. Regular physical activity can raise your HDL and lower LDL. . The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, but any movement is helpful and better than none. Find activities you enjoy, whether it’s walking or hiking, dancing, or swimming, and gradually introduce them to make them part of your routine.
5. Avoid these foods for high cholesterol: Keep trans fats off your plate!
Trans fats, often found in processed and fried foods, can increase LDL but also lower HDL—a double whammy! Check ingredient lists for “partially hydrogenated oils” and steer clear.
6. Add spice for heart health: Spice things up!
Spices like turmeric, garlic, and ginger are not only delicious but may also have heart-supporting benefits. Experiment with these flavorful additions in your cooking to make meals both tasty and nourishing. One of my favorite ways to include these spices is this Sheet Pan Chicken Tikka recipe.
7. Reduce added sugar and improve heart health: Try these smart swaps.
High added sugar intake is linked to increased LDL and lower HDL. Pay attention to the amounts of added sugars in your foods & drinks, these are frequently found in sugary beverages, snacks, and some more surprising sources in ultra-processed foods like salad dressings and breads. Swap sugary snacks and drinks for naturally sweet options like fresh fruit or herbal teas.
8. Lower your cholesterol by lowering your stress: Unwind a bit.
Chronic stress can impact your heart health via blood pressure, inflammation, and cholesterol levels. Find what helps you unwind—whether it’s yoga, meditation, spending time in nature, or laughing at your favorite sitcom—and make it a priority. Don’t hesitate to seek support from friends, family, or a professional when needed.
9. Boost your heart health by prioritizing sleep: Don’t skip good rest.
Quality sleep is a secret weapon in the fight against high cholesterol. Aim for 7-9 hours of shut-eye each night, and establish a consistent bedtime routine to give your body the rest it needs to repair and regulate itself.
10. Make It a Lifestyle, Not a Chore
Adopting habits to lower cholesterol naturally isn’t about perfection, but gradual changes can make a big difference over time. Start small—add an extra veggie to dinner, take a quick walk, or swap soda for water. Celebrate your wins and keep building on them!
Your heart works hard for you every day. Let’s work together to give it the care, love, and support it deserves! Your Well Balanced Nutrition dietitian can help with specific changes to target your individual heart health needs.
Cholesterol often gets a bad rap, but did you know it’s essential for your body? Cholesterol plays a key role in building cells and producing hormones like vitamin D and estrogen. However, having too much or too little of certain types of cholesterol can put your health at risk. Let’s break down what you need to know about the two main types of cholesterol: LDL and HDL, and how they impact your well-being.
The Two Types of Cholesterol: LDL vs. HDL
Cholesterol travels through your blood attached to proteins, forming what we call lipoproteins. There are two main types:
Low-Density Lipoprotein (LDL): Often referred to as “bad cholesterol,” LDL carries cholesterol to your cells. While this is important for cell function, too much LDL can build up in your artery walls, leading to plaque formation and increasing your risk of heart disease and stroke.
High-Density Lipoprotein (HDL): Known as “good cholesterol,” HDL helps remove excess cholesterol from your bloodstream by transporting it to the liver for elimination. Higher levels of HDL are associated with a lower risk of heart disease.
What Your Cholesterol Numbers Mean
According to the American Heart Association (AHA) and the World Health Organization (WHO), maintaining a balance between LDL and HDL cholesterol is crucial for cardiovascular health. High levels of LDL and low levels of HDL can lead to atherosclerosis—a condition where your arteries become narrowed and hardened, restricting blood flow.
Triglycerides
Triglycerides are a type of fat that circulates in your blood. They store excess energy from your diet. Triglycerides are different from cholesterol but are often checked at the same time.
A high triglyceride level combined with high LDL cholesterol or low HDL cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.
Factors That Affect Cholesterol Levels
Diet
Saturated and Trans Fats: Found in processed foods, fried items, and fatty meats, these can increase LDL cholesterol.
Healthy Fats:Foods like avocados, nuts, seeds, and fatty fish (rich in omega-3s) can help lower LDL and raise HDL cholesterol.
Fiber-Rich Foods: Soluble fiber from oats, legumes, and fruits can reduce LDL cholesterol by binding to it in the digestive system.
Physical Activity
The AHA recommends at least 150 minutes of moderate aerobic activity per week. Regular exercise can help raise HDL levels and lower LDL levels, improving your overall cholesterol profile.
Genetics
Some individuals have a genetic predisposition to high cholesterol. If this is the case for you, working closely with a healthcare professional is essential.
How to Manage Your Cholesterol Levels Naturally
Adopt a Heart-Healthy Diet: Focus on whole, nutrient-dense foods and limit processed items. Incorporate more fruits, vegetables, whole grains, lean proteins, and healthy fats.
Stay Active: Regular exercise, even brisk walking, can positively impact your cholesterol levels.
Quit Smoking: Smoking lowers HDL cholesterol and damages blood vessels. Quitting smoking can significantly improve your heart health.
Limit Alcohol Consumption: Excessive alcohol intake can raise cholesterol and triglyceride levels.
Monitor Your Levels: Regular check-ups with your healthcare provider can help you stay on top of your cholesterol levels and overall health.
Debunking Cholesterol Myths
Myth: All cholesterol is bad. Fact: Your body needs cholesterol to function properly. The key is to maintain healthy levels of LDL and HDL.
Myth: You can’t lower your cholesterol without medication. Fact: Lifestyle changes like improving your diet and exercising regularly can significantly impact cholesterol levels. Medication may still be necessary for some individuals, but it’s not the only solution. Read more: 10 Simple Steps to Lower Cholesterol Naturally
Food For Thought
Cholesterol management is about balance, not elimination. By understanding the roles of LDL and HDL, and taking actionable steps to support your heart health, you can improve your overall wellness.
Is it just me, or is it all too easy to jump into planning the next year before truly reflecting on the previous one? Recently, I read “The PLAN” by Kendra Adachi and as expected it is full of wisdom. One of her points in the book is to look back before you look ahead. She says, “Reflection is simply noticing what’s already happened on purpose. It’s paying attention to the past so you can adjust as you move forward, prepare for the right thing, and intentionally live where you are.” She also reminds us to align our actions with what truly matters in our current season of life. I couldn’t help but tie these concepts into a holistic wellness review designed to look back on each area of health and well-being and then think about the next right thing.
Physical Health
Reflection: How does my body feel as I start the New Year? What signals is it giving me about my physical health?
Action: What steps can I take this year to feel stronger, more energized, or less stressed physically?
Mental Health
Reflection: What thoughts or beliefs shaped my actions last year?
Action: What mindset shifts or strategies might help me manage stress and focus on what truly matters to me in the year ahead?
Emotional Health
Reflection: How did I handle emotions like joy, stress, or frustration last year? What patterns do I notice?
Action: How can I create space for more positive emotions in my daily life this year?
Social Health
Reflection: How have my relationships supported or challenged my well-being?
Action: What changes can I make to cultivate deeper, more meaningful connections this year?
Environmental Health
Reflection: How does my current environment (home, work, community) impact my overall health?
Action: What small changes can I make to create a more health-supportive environment this year?
Existential Health
Reflection: What gives me a sense of purpose or meaning? How aligned were my actions with my values last year?
Action: What steps can I take to live a life more aligned with my purpose in the New Year or my current season?
As I reflect on these questions and focus on what truly matters to me, I hope you can do the same! May this reflection practice help you step into this new year feeling more balanced, intentional, and fulfilled!
Do you feel the pressure? The pressure to set a goal in the New Year? Maybe you are inundated with ads that make you feel like you should be working out more, eating squeaky clean, or organizing your entire house. While the new year can be an empowering time full of fresh start energy, it’s also a period when diet and wellness culture creeps in, pushing unrealistic standards and quick-fix solutions. This is your guide to navigating the new year noise and setting healthy and sustainable goals—without sacrificing your mental or physical well-being.
Why Avoid Diet Culture and Wellness Culture in Your Goal-Setting
The diet and wellness industries often capitalize on our insecurities to sell quick fixes and seemingly simple solutions, such as diet programs, water fasts, and “magic” supplements. It’s natural to feel tempted by the idea of looking and feeling better with minimal effort or time. After all, who doesn’t want to live their best life in 2025? However, these promises can lead us down a path of unsustainable practices that ultimately do more harm than good.
Diet and wellness culture will draw us in with the excitement of results, but leave us with:
Extreme restrictions, such as cutting out entire food groups or drastically reducing calorie intake.
Black-and-white or all-or-nothing thinking, where minor missteps feel like complete failures.
Unsustainable habits, like intense workout regimens or overly rigid meal plans.
A focus on weight loss over overall health, sidelining mental, emotional, and physical well-being.
As you can imagine, these approaches often lead to burnout, a negative relationship with food, and even long-term health issues.
By contrast, setting realistic and personalized goals—such as aiming to eat more vegetables daily, walking for 10 minutes after meals, or prioritizing quality sleep—can help you prioritize your well-being and foster lasting habits that support a balanced and healthy lifestyle.
Before Buying In To a New Year Program Look for These Red Flags
Not every diet or wellness program is created with your health in mind. Many are designed to capitalize on trends and generate profits rather than support sustainable, evidence-based practices. Here are some red flags to watch for:
Promises of rapid body transformations, like losing a significant amount of weight in just a few weeks. Ads will focus on body shape and weight as the ultimate path to health and success.
Elimination of entire food groups, such as carbs or fats, without clear medical reasoning.
Relying on expensive products, such as proprietary supplements, shakes, or equipment, as the “key” to success.
Lack of credible science, often highlighted by vague claims or testimonials instead of peer-reviewed studies. There is power in a testimonial, but one person’s experience does not equate to solid evidence it will work for you.
One-size-fits-all solutions, ignoring individual differences in lifestyle, culture, access, and health needs.
If a program feels overly restrictive, too good to be true, or guilt-inducing, it’s worth reevaluating its suitability. Instead, look for approaches that emphasize balance, flexibility, and long-term health benefits without extreme measures.
6 Steps to Setting Healthy, Sustainable Goals
1. Reflect on Your Why
Start by asking yourself why you want to pursue a particular goal. Is it to feel more energized? Improve your mental clarity? Build strength? Understanding your intrinsic motivation ensures your goals align with your values, not societal pressures.
Example: Instead of “I want to lose 20 pounds,” think, “I want to feel more energetic during the day so I can play with my kids.”
2. Focus on Behaviors, Not Outcomes
Rather than setting goals based on results (like a specific weight or body size), focus on actions you can control. Behavioral goals are more actionable and less tied to external validation.
Examples:
“I will cook a balanced dinner three nights a week.”
“I will take a 10-minute walk after lunch.”
3. Make Your Goals SMART
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This framework helps you create clear and realistic goals you can track over time.
SMART Goal Example: “I will drink at least 6-8 cups of water daily for the next 30 days.”
4. Build in Flexibility
Life happens, and rigid plans often lead to guilt or giving up entirely. Create goals that allow for adjustments and recognize that progress is not linear.
Example: Instead of “I’ll work out every day,” aim for “I’ll move my body in a way I enjoy at least 4 times a week.”
5. Celebrate Non-Scale Victories
Health isn’t just about numbers. Celebrate achievements like improved energy, better sleep, or feeling more confident.
Examples of Non-Scale Victories:
Completing a challenging yoga pose.
Preparing a new healthy recipe.
Feeling less stressed during the workday.
6. Seek Support and Accountability
Share your goals with a trusted friend, family member, or a professional like a registered dietitian. Having a support system can keep you motivated when challenges arise.
Pro Tip: Check your insurance plan because it may cover visits with a Well Balanced dietitian at no additional cost. See how to check coverage in our FAQs.
5 Goal Ideas For Sustainable Healthy Habits and Non-Restrictive Eating
If you’re looking for inspiration, here are a few balanced and diet-culture-free goals:
Add a vegetable to one meal every day.
Eat the majority of your meals mindfully at a table.
Start your day with a balanced breakfast that contains fiber and protein.
Take a stretch break every hour if you work at a desk.
Schedule one self-care activity a week, such as journaling or walking in nature.
Food for Thought
Setting healthy, sustainable goals doesn’t mean you have to overhaul your life or conform to diet culture’s unrealistic standards. By focusing on habits that nurture your overall well-being and embracing flexibility, you can make meaningful progress that lasts.
Are you ready to set goals that work for you? Let’s chat about how Well Balanced Nutrition can support your journey. Schedule a free clarity call today!
Gifting sweets is a go-to during holidays and celebrations. But if you’re looking for a more balanced approach, check out these creative, healthy alternatives that bring joy without the sugar rush.
Healthy Gift Ideas
For Teachers:
Fruit baskets: Fresh, colorful, and nutritious.
Tea or coffee: Pair with a cute mug and a small candle for a thoughtful touch.
Homemade granola or trail mix: Package in a mason jar for a personal feel.
Cozy Night In Basket: Everything you need to take a break from the hustle and bustle and relax!
Scented Goodness: Essential oils are relaxing, smell great, and are perfect for gift-giving.
Experience-Based Gifts: Instead of physical items, exchange experiences such as cooking classes, escape room tickets, or online courses. Websites like Airbnb Experiences or MasterClass have unique options to gift.
Why Go Balanced?
Sugar is fun and can make a lovely treat, but many people feel bombarded with sweets this time of year. Offering healthier gifts like these shows you care about your loved ones’ well-being in a fun, meaningful way.
Final Thought
Gifting doesn’t have to be all sweets and treats. With these ideas, you can think outside the candy box and share gifts that feel good and do good.
