What healthy fats should I be eating?

There are certain fats that your body requires in order to build muscle, burn fat, and remain healthy. These fats are called Essential Fatty Acids or EFA’s for short. Our bodies crave fat because cells use these good fats to regenerate and build new tissue.

EFAs have so many critical benefits and functions. Just to summarize a few, EFA’s help with the following:

Decrease inflammation
Strengthen immune system
Enhance stamina
Allow more frequent training without over training symptoms
Speed recovery
Lower high blood cholesterol and triglyceride levels
Speed healing of injuries
Improve sleep
Improve concentration
Treat arthritis
Improve skin conditions
Diffusion of oxygen into the bloodstream
Improve cardiovascular function
Enhance absorption of fat soluble vitamins

The best healthy fats include those that keep an EFA ratio of 3:1, Omega 6’s to Omega 3’s. Say what? Here’s a simple list of some of the best EFA’s to consume:

Hemp, Chia, Flax, Walnuts, Avocados

All of these EFA’s have the proper EFA ratio and are good to have daily.

Playing favorites a little, have you tried incorporating chia into your diet? I love chia because of its gel forming properties. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar. This means fewer surges of highs and lows when sugar is released into our bloodstream.

Chia has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. There are limitless ways to incorporate the Chia seed into your diet.  When chia is prepared with liquids, the seed will absorb 9 times its weight and is very simple to prepare.

Try adding Chia on top of your salads, in your baked goods, or as a pudding. Check out a recipe for chocolate chia pudding below.

What is your favorite EFA? I’d love to know.

Have a great week!


chocolate chia pudding


½ cup almond milk
3 Tbsp. chia seeds
1 tsp cocoa
1 tsp sweetener of choice (I used coconut sugar)


To make the chia gel, pour the almond milk into a sealable container and slowly pour the seeds into it while briskly mixing with a wire whisk. This process will help avoid any clumping of the seeds.  Add the cocoa and sweetener and whisk again. Let stand for 5 to 10 minutes.  Whisk again and store in refrigerator. Pudding will be ready to eat in 30 minutes.


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