Apr 022016

What is a fat snack I can eat?    

IMG_20160205_082911_resized_1Adding healthy fat to your meals and snacks is important to keep you satiated, your energy levels & mood even and your brain fueled. Healthy fats are also good for your heart. Find the happy balance on your plate!

Ideas for adding healthy fat to your meals and snacks:

  • Vegetables such as dark greens (spinach, kale, Brussels sprouts contain some Omega 3 fatty acids (anti-inflammatory). Sprinkle them the hemp seeds and some olive oil and BINGO, you are good to go.
  • Coconut Oil (MCT – medium chained triglycerides) support fat loss, build lean muscle tissue and may help to regenerate and heal nerve function inside your brain. Put it in your smoothies, make a fat latte, make salad dressing with it or splash it on your veggies.
  • Butter – use it when you are sautéing vegetables or meat (can mix with coconut oil)
  • Ghee
  • Use Liquid Healthy Oils (avocado, flax, MCT, olive) when making your own salad dressings. Splash the healthy oils on your meal before eating
  • Take a fish oil supplement (krill/fish oil from a reputable source)
  • Enjoy avocados – it helps your body to absorb the nutrients of your meal. Also has been said to help with osteoarthritis symptoms. Make guacamole with added MCT oil (or other healthy oil) and hemp seeds (plus garlic, lemon juice, cilantro – yummy)
  • Organic eggs – inexpensive protein source and great fat in the yolk (excellent source of choline. Choline is an essential nutrient in the production of phosphatidylcholine, one of the most important structural building blocks of a living cell (which we are made up of))
  • Nuts (walnuts, almonds etc.) Heart healthy fats. Keep the serving to 1 ounce. That’s about 14 walnut halves, 24 almonds, 18 cashews or 15 pecan halves.
  • Ground Flax (buy it whole and grind it yourself. Put in a mason jar and keep refrigerated) makes your skin look great – plumper and younger. Adds fibre to your diet and can help ease inflammation. Sprinkle on your salad, put in your smoothies, add it to baking and raw treats.
  • Beans such as kidney, navy and Great Northern contain some omega 3’s and may help with your moods.
  • Seeds such as pumpkin, sunflower. (Sprinkle hemp, flax and chia on your salads, add to raw treats or baking)
  • Dark Chocolate as a treat
  • Fatty fish like wild caught salmon
  • Fatty cuts of grass fed meats (chicken thighs and red meat)

What kind of Fat are you putting in your mouth?

  1. Saturated fat – some are healthy (coconut, dark chocolate, fish oils, nuts) some not so healthy (processed meats & animal fats, cream, cheese, hydrogenated oils, butter). Therefore add more of the healthy ones to your diet and less of the unhealthy ones.


  1. Monounsaturated and polyunsaturated fat which will come from:

Avocado, whole or oil

Nuts (almonds, pecans, macadamia, hazelnuts, pecans, cashews, walnuts)

Seeds (sesame, sunflower, pumpkin)

Olives, whole or oil

Flax, whole or oil

Algae Oil

Hemps, seeds or oil

Fish, whole or oil


  1. Omega Fats

Omega-3 fatty acids are superfast for your brain (which is 60% fat).

Most dietary polyunsaturated fats come from Omega 6, so it’s important to balance them with Omega 3’s (aim for an O6 to O3 ratio of 1:1 to improve inflammation and your health instead of the current 15:1 ratio)

Omega 3’s include:

Fish oil                         Flax seeds & oil                       Hemp seeds

Chia seeds                   Algae oil                      Kale, spinach, parsley, Brussel Sprouts

Wild-caught Salmon


You can read more here about how to feed your brain (remember your brain is 60% fat)

Although the beneficial Omega-3s fats, EPA and DHA are prevalent in fish, commercial fish may be contaminated with environmental toxins in varying amounts. Thus, it’s best to keep fish intake to a minimum while supplementing with EPA and DHA rich fish oil.


Bad fat: Artificial Trans Fat

Eliminate completely from your diet!!! There will be naturally occurring trans-fat in meat and dairy. It’s the artificial stuff you want to get rid off.

  • Commercially-baked goods (cookies, crackers, cakes, muffins, pie crusts, pizza dough, breads like hamburger buns)
  • Packaged snack foods (crackers, microwave popcorn, chips, candy)
  • Solid fats (stick margarine, vegetable shortening)
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish, hard taco shells)
  • Pre-mixed products (cake mix, pancake, chocolate milk)
  • Anything with “partially hydrogenated” oil listed in the ingredients


How to avoid it.

  • Check the food’s ingredients. If it lists “partially hydrogenated” oil then the food contains some trans-fat.
  • When eating out, put fried foods, biscuits, and other baked goods on your “skip” list.
  • Avoid fast food.
  • When eating out, ask your server what type of oil your food will be cooked in. If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using.

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Doug and sue with pants April 2016“The best decision we’ve made regarding our health was consulting with Tanya.  Her enthusiasm to help people gain control of their health, her motivational stories and her enthusiasm have helped us lose weight & inches and gain confidence.  Tanya made us feel comfortable right from the start.  We look forward to each personal training and coaching session with her.  She keeps us on track and we know that she is always there for us – just a call or an email away!” – Doug & Sue, Kinmount

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Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 Day Program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

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