Okay, this time we're going to learn about healthy fats. Now healthy fats are actually not part of our healthy plate that we've created. But healthy fats are really important because they actually make sure that our cells are very smooth and fluid, and that our insulin receptors are working appropriately in that fluidity. So healthy fats can actually help us become more insulin sensitive, instead of becoming insulin resistant, but we have to make sure that we're eating healthy fats and that we're using healthy fats in a very positive way. So we don't use too much frying and other things like that that actually are not good and that are not healthy for us and actually make a healthy fat unhappy. Now I have one other thing that I want to mention before we start into the healthy fats, which is I actually have several friends that are cardiologists and cardiologists that are actually vegan in their approach.

And so one of the reasons that I'm mentioning this is because healthy fats are important. But if health issues around heart disease are part of your issue, you want to make sure you're doing healthy fat and that you're minimizing anytime. You don't need to use those fats because they seem to play a role in heart disease. So you could be cooking with a vegetable base broth, instead of cooking with oil so that you reserve your healthy that an oil for when you absolutely need them. It's just something to think about. And it's something that I have learned since I did my original video on healthy, the final category, good fats.

Good fats are actually really important because we need fats for every cell of our body. We need For hormones, our male home hormones, our female hormones, our stress hormones, all require sources of fats, we actually need to eat the good fats. Some of the best fats that I recommend. Coconut oil is a great fat. Extra Virgin Olive Oil is a great fat grapeseed oil is a great fat. These are different types of fats that you can use.

And in the pantry section, I'm going to actually show you some of my favorite fats, but those are just a few that you can use for salads, for seasoning for Sartain for roasting vegetables. Those are all great examples of facts that you can use. The number one fact that you need to stay away from is trans fatty acids. If you see trans fatty acids, if you see partially hydrogenated oils or hydrogenated oils, these are the oils that have been created in the laboratory 30 and 40 years ago and our body He actually does not know how to digest them. And as a result of that, our body doesn't break them down appropriately. And they actually can cause problems with our blood vessels that can lead to heart disease or strokes.

So where do you find these margarine? If you are eating margarine, stop it stop eating margarine. You're better off eating butter or extra virgin olive oil than you would be to eating margarine or other things that have hydrogenated oils. It is hidden in so many baked goods. If you're eating pastries, and donuts, and all of those kinds of things. trans fatty acids are really inexpensive.

So lots of different companies will use them in breads, and pastries, desserts, all that kind of stuff. So you have to read the labels for that and you have to consider making them yourself. instead. So okay, so now you've gotten all this information about healthy fats and oils. And you actually know that there's certain fats that you don't want to use and certain fats that are actually hidden from you. Yes, I'm talking about the hydrogenated and partially hydrogenated oils.

And so now you're going to know that some of those foods that you're eating actually don't have any healthy fats and they're really processed. So that's two reasons why you want to find healthier alternatives. So go to the handout, and get ready for our next section, which is how you're creating the plate.