November 4


Healthy Fats and Oils Guide

By Sue Ingebretson

November 4, 2014

blood sugar, brain, fats, guide, hair, intestines, Keto-Clarity, macronutrients, metagenics, oils, Omega-3,, skin, sugar, weight loss

It’s hard enough to stay well with fibromyalgia and other health challenges without suffering from the foods we eat. Healthy fats are woefully absent from many dinner tables. Adding fats to our meals is a big topic these days, and it’s important to understand a few details. I’ve listed a few here, and to make it easy, you’ll find a link to a downloadable Healthy Fats and Oils Guide below.  


But first, we need to know WHY fats are important. Besides water, there are only three essential nutrients (macronutrients).


They are —


  • Healthy Carbohydrates (Veggies)
  • Healthy Fats
  • Healthy Proteins


We all know we need veggies in our diet and most understand how important protein is (whether it’s sourced from plants or animals). But there seems to be this sticky, persistent rumor that fat makes us fat, and therefore, it’s unhealthy.


Let me set this straight.


Fake and highly processed fats are unhealthy.

Healthy fat is healthy. 


Since I’ve covered this before, you may wish to check out my Exploding the Fat-Makes-You-Fat Fallacy blog post, or my article, Why Being Fat-Fearful Launched My Weight Loss Journey


Besides being an essential nutrient, fat is also important – actually, vital – to brain function. “The brain thrives on a fat-rich, low-carbohydrate diet, which unfortunately is relatively uncommon in human populations today,” according to Dr. David Perlmutter[1] as quoted in Psychology Today. Don’t underestimate the link between cognitive dysfunction and not getting enough healthy fats into your diet.


It’s also good for the skin, hair, intestinal function, and more.


(TIP: Along with high-quality dietary fat, most of us need to supplement our omega-3 intake. The source I use is Metagenics brand OmegaGenics EPA/DHA. It’s available in the 500 mg variety, or 720 mg. Feel free to compare and research your own choice.)


I hope I’ve convinced you to re-think (if you were fat-fearful) your ideas on healthy fats. And, before I provide you with the link to download your own copy of my Healthy Fats and Oils Guide, there are two important facts you need to keep in mind.


When increasing your healthy fat intake ….


  • You must consume healthy fat
  • When consuming fat it’s counterproductive to do so when also eating sugar and foods that turn rapidly into sugar


If you need a refresher on what foods turn rapidly into sugar (i.e., bread, cereals, crackers, pasta, grains, etc.), be sure to download my Stop PAIN guide here. Making sure your blood sugar is in control is part of the balance of nutrients equation.


To learn more about stabilizing your blood sugar levels, and macronutrient balance ratio suggestions, check out the book, Keto-Clarity by Jimmy Moore.  


So, are you ready to find out what fats to include and which to exclude from your diet?


Download your nifty Healthy Fats and Oils Guide here —  RW-Fats-Oils-Guide and please share a link to this blog with your friends!




Does what you eat for breakfast relate to your PAIN? To learn more, grab your FREE  Stop Feeding Yourself PAIN guide here!

  1. Dear Sue
    I have a slight problem. As well as having fibromyalgia I also have degenerative osteoarthritis. This mainly effects my upper body including my jaw (the foundation of the problem) and have difficulty eating the kind of foods which benefit those with this condition. Could you give me some advice as I sometimes feel as though I am not able to make the best of a bad situation. I also get anxiety attacks and depression so hopefully there are foods which will help.
    Thank you
    Marilyn Smith

    I do enjoy your page in the fibromyalgia magazine and have learnt quite a bit from it.

    1. Marilyn — thanks for connecting with me here! I wouldn’t call your issues a “slight problem.” I’m sorry that you’re dealing with osteo as well as mood issues. There are many ways to help deal with these circumstances. Please email me here at this website, so we can discuss these options further.

    1. Thanks Lee for the linky linky! Always appreciated. And, do healthy fats stabilize blood sugar? You betcha! And, so do other nutrients such as proteins, and anti-inflammatory spices and herbs such as cinnamon, turmeric, super green herbs, and even exercise. Lots of ways to help keep that blood sugar in control!

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"True Healing requires a combination of healthy nutrition, healthy body movements, and emotional wellness. This is what I call the Restoration Trio" ~ Sue Ingebretson