Fats and Oils for Healing

March 11, 2017

Find out how your body could benefit from more fat, what sources are the best (and most delicious!) and more.

There are so many confusing messages out there about fat that many are confused at the idea that the right kind of fats are actually healing for the body. From MS to hormonal health and healing the body from an autoimmune condition, fats are so important! Listen in to learn how your body might benefit from more fat, what sources are the best (and most delicious!) and more.

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JOANN: Welcome to Dishing Up Nutrition, a program brought to you today by Nutritional Weight and Wellness, a company specializing in life changing nutrition counseling and classes. My name is Joanne Ridout. I am a licensed and registered dietitian and nutritionist working in our Maple Grove and Wayzata offices. Today's show is all about fats and oils for healing. So, is this a new thought for you? Are you surprised to hear that fats are healing for the body? It's not surprising. There are so many mixed messages that are confusing out there about fat. So stay tuned. I'm very excited today to continue this conversation with two guests that are joining me this morning.

Tina Beehler, Tamara Brown from Sassy Spoon, and I will discuss healing fats that will help you want to change your fats and your foods to be sure you're getting enough of those healthy fats. So first I'd like to introduce our guest, Tina Beehler. You have heard her before. Tina is an RN and has been a Nutritional Weight & Wellness educator in the past. Tina has been eating the Weight and Wellness way for 12 years and has put her multiple sclerosis diagnosis into remission. So welcome back, Tina.

TINA: Good morning. I'm so excited to be here to share in this important topic. Those healthy fats and oils are such an important part of my eating plan and my healing plan that has helped me put my MS into remission. I will share with you how this plan has helped heal many of my family members also.

JOANN: That's great. It's great to be with you here today. Tina and I were here together in November. We talked about a favorite restaurant we both enjoy. We had quite a few callers anxious for more information that day. So, today I'm pleased to introduce our next guest, Tamara Brown, the owner of the Sassy Spoon, a restaurant located in South Minneapolis. Tamara is a registered dietitian and she worked at Nutritional Weight and Wellness about five years ago. And she left to pursue her passion to own a restaurant business where she can prepare and serve healthy foods to all of us. Welcome, Tamara. I'm glad you could take some time to be with us this morning on a busy Saturday.

TAMARA: Thank you. Good morning. I'm so excited to be here. I actually really used to enjoy doing the radio show when I was working at Nutritional Weight and Wellness. It's like coming full circle again. Thank you for having me. I own the Sassy Spoon restaurant. The restaurant's been open for two years now and mostly just because it's very challenging to find healthy and clean foods when you eat out. And for someone who loves to eat out, like myself, I like to have as many options as possible to find good food at restaurants. And when you mentioned Sassy Spoon in November, we were quite a bit busier than usual that day.

JOANN: So, Tamara, you told me that the most important difference between your restaurant and others is the fact that you use only healthy fats. So, can you tell us more about the fats you use at the Sassy Spoon?

TAMARA: Absolutely, and I'm so glad that you brought that up, Joann, because I think that is one of the most important, unique, and defining aspects of my restaurant. Most restaurants use processed oils like corn oil, soybean oil, things like that, but we use none of those at Sassy Spoon. The only fats we use are butter, lard, olive oil, and coconut oil. So, any time you eat at the Sassy Spoon you know you will only be consuming one of those four clean fats.

TINA: That's fantastic. Those are the same healing fats, as you know, that we talk about in our Weight and Wellness classes when we're teaching and we talk about them on the radio. So, Tamara, do you have customers asking about the type of fat that you use?

TAMARA: So, that's a really great question. Because for the most part people do not ask. And so they don't really know what kinds of fats they're eating if they do not ask. So, I love when we're asked, because I say, “Well, actually, this is the fat that your product is going to be cooked or produced with.” So, great question.

JOANN: It is. And so I wonder how many of our listeners have ever asked what type of fat is used to cook their eggs or meat in when they go into a restaurant. Have you ever asked, “Is butter or olive oil available?” And, Tina, I know you have asked those questions so what do you ask before going into a restaurant?

TINA: Well, Joanne, when you say “restaurant” my mind goes to a sit-down restaurant where you're waited on, not fast food, Because most fast food restaurants are just full of trans fats. I avoid those. So before going to a restaurant that I am not familiar with, I will call and ask what type of oil or fat is used to cook the food. And it's really funny how it's not on the menu. They list all these other things and I would love to see if they started listing that it would save me a lot of time. But, if I have been told cottonseed oil, soybean oil, canola oil, or vegetable oil, which are all trans fats and would harm my body, I will ask if they have real butter. And could they please use this to cook my food. So, I want to make sure that they do not use a butter blend which has margarine with some butter. And some restaurants do have extra virgin olive oil, but I really don't want that used to cook my food with because that high heat can be turned into a trans fat. It becomes the damage. So, olive oil should really only be used for low to medium heat.

That's right. So, the last time I went into a cafeteria and I asked about the oil used for making hash browns I was told, “Well, of course it's some kind of vegetable oil so the grill doesn't smoke.”

JOANNE: So, Tamara, tell us what you cook your eggs in on the grill. And I know you use the healthy fat.

TAMARA: Yes, we do. So, we do use butter to cook our eggs because it is delicious. That is an important part of coming to a restaurant. But we also use the lard on our grill which we render ourselves. I always tell people I love fats and I will generously put lots of fat on the grill when preparing the food because it makes it delicious and nutritious. But we do use rendered lard which we produce ourselves and it's actually very easy to make. You basically take the fat of the pork and put it in a low oven and just let it melt down until it's all liquid. Strain it out and you have lard. 100% natural fat and homemade.

JOANNE: Oh, that sounds very good. I know people hear lard in they’re afraid. But when you have a good, clean healthy source of meat, that makes all the difference. So that sounds really good. Another time when I was in a restaurant I asked about butter. It was served in a little cup and I know a lot of people think that if you get the butter in a little cup you know they scooped it out and it must be real butter. But one server told me it was butter. Another person told me it was a butter and margarine blend. So, I've heard that quite a few times of foodservice companies selling a 60 percent margarine 40 percent butter blend. So, you get a little taste of butter and save some money. Unfortunately, that's a lot of what's out there in food service. So, if you were asking those questions, would you remember that means it's trans fats? It's partially hydrogenated vegetable oil. So, it's very damaging to your heart and every cell in your body.

TAMARA: Yes, that is a great point. And that reminds me when I used to teach the classes at Nutritional Weight & Wellness, we talked about the trans fats being one molecule away from a carton of plastic. That's amazing, isn't it? And I wonder if our listeners realize how those damaged fats harm the cells in our bodies. A lot of times when you're eating, you're not necessarily thinking “Hmm, is this bite harming me or is it nourishing me?” That's not a conscious thought that we're always thinking about. But bringing it back to the Sassy Spoon, when you eat there you know that every bite is nourishing you, not harming you.

JOANNE: That's fantastic. So, I wonder if any of the listeners have ever noticed that their metabolism has slowed down when they're eating those foods or restaurant foods on a regular basis. So, would you consider helping to heal your body and improve your metabolism? In order to do that you'd want to eliminate cool whip, nondairy creamer, margarine, shortening, and that would help to rid your body of processed trans fats and refined oils. So, Tina you have a story about this.

TINA: Yeah, this is so true. You really need to be careful about trans fats, which are fake and damaging fats for our bodies. My husband and I had a favorite local high end restaurant where we felt safe eating as they had answered all of our questions correctly. Years later after eating there many, many times, we discovered that what we were told to be 100 percent extra virgin olive oil was really an olive oil blend. I was really aghast and I asked to see the container that it came in and the ingredients said “Canola oil. May contain some olive oil.” We felt really dooped and we didn't return to that restaurant. And now, years later, I will bring my own 100% percent extra virgin olive oil in a little tiny bottle in my purse to use on my salad if the restaurant doesn't have it.

JOANNE: That's really important. And what you said is so important to know because that's most restaurants, unfortunately.

So, you are listening to Dishing Up Nutrition. Today we're discussing fats and oils for healing. I have two special guests here in the studio today; Tina Beehler, who's put her MS in remission, and Tamara Brown, the owner of the Sassy Spoon restaurant. Sassy Spoon is a restaurant that only uses high quality ingredients, especially those healing fats and oils in her food. Tamara is a dietitian and prides herself in the quality ingredients and prepares every menu item gluten free. You can check out the Sassy Spoon on their website, sassyspoonmpls.com. They are located at 5011 34th Avenue South in Minneapolis.

TAMARA: Welcome back to Dishing Up Nutrition. I am Tamara Brown, registered dietitian, and I am here today from the Sassy Spoon and we are discussing fats and oils for healing. I would love to answer your questions about the fats and oils we use so feel free to call the studio today or stop by the Sassy Spoon and have a great meal. And it looks like we have a call here.

CALLER: Hi. Good morning. I do use coconut oil and olive oil but I'm confused because there are “fake olive oils” out there. What I'm currently using is a Trader Joe's extra virgin olive oil cold pressed. It says it's packed in Italy. Is this the right oil? How do I know if this is truly a good olive oil I'm using or not?

JOANNE: I'm not really sure about that. You'd have to go to Italy and watch them produce it. What I usually look for are the words “organic, 100 percent extra virgin, and cold pressed.” Those are the three things that I look for when I'm shopping for olive oil and not really a particular brand. I will look at what is the best value that day. Sometimes there are sales on olive oils. For instance, what are you using or cooking with that?

CALLER: Oh, sometimes eggs or I use more coconut oil when I'm doing eggs.

JOANNE: OK. That's what I was going to suggest when you use olive oil to cook with, you should really only use low to low-medium heat because when you heat it to a higher heat it will turn into a trans fat. And it's more damaging. So, whenever I use anything over medium I will use coconut oil and I always look for something that's unrefined. I see this all the time in the grocery store. There's confusion. People don't know whether to get refined or unrefined. When you when you get a product that's refined, there's been gasoline added to a product like that. It's heated to high heat and it turns into a trans fat. So always look for unrefined.  And you want to look for organic, extra virgin, cold pressed.

CALLER: Thank you.

TINA: Thanks for the call. So, we've been talking about Sassy Spoon, and it is also important to tell our listeners that the Sassy Spoon is entirely gluten free so there is no chance of cross-contamination. So that would be really important for someone with celiac disease or gluten sensitivity or an autoimmune condition.

TAMARA: Yes, absolutely. So that's another piece of my business that is very unique and that is the fact that the entire restaurant is gluten free. So, we focus on local proteins, healing fats, and good quality carbs like sweet potatoes and vegetables to create our dishes. One thing that you also won't see at the Sassy Spoon is gluten free bread or buns. I've just made a decision to focus on highlighting more of the vegetables as opposed to doing the gluten free bread. So, for example, we have a beef bolognaise served over spaghetti squash as opposed to pasta. So, I always say more veggie bang for your buck. And similar to that we also offer a cauliflower rice with our dishes, like our curry. You can have it served over cauliflower rice instead of white rice.

JOANNE: That's fantastic. So, Tamara, what are some of your signature dishes? I love the miso braised pork. I know you said that's a signature and I have a coworker who ordered some of that takeout braised pork and coleslaw for a special dinner for weekend guests. She told me her friends could not keep their fingers out of it and she said they kept sampling, sampling, sampling, and she wondered if she would have enough for the next meal.

TAMARA: That's great. That's such a great story. Well, yeah, the miso pork and the garlic ginger slaw are Sassy signatures. That was basically the dish that started the entire food truck. And the menu was really built off of that. Some of the other dishes that I think are excellent, well I love all of our food of course, but we have a delicious turkey burger plate where the patty is served on a bed of arugula instead of a bun. So, you get those extra vegetables, and then it comes with a side of sweet potatoes as opposed to a french fry.

TINA: I've had that, that is wonderful. And then you talked about the chicken curry with veggies and cauliflower rice. Is that pretty popular?

TAMARA: Yes, that is also a very popular one. And the curry is full of vegetables so there's also the chicken in it. But it is very vegetable rich. And, of course, if you have it served over a cauliflower rice, you are really getting your daily serving of vegetables in one meal.

JOANNE: Exactly. And it's grain free then. Some people are not just gluten free. Some people stay away from grains. That's really important. So, when I was there with my daughter, she did the chicken curry with cauliflower. It was excellent. And then I ordered the braised pork and coleslaw because I knew how good that was from a Nutritional Weight & Wellness function. So that's great.

TINA: And, Tamara, you make are great gluten free flatbread pizza too. I always avoid the gluten free pizzas at other restaurants because their crusts are basically processed food which would just turn into a lot of sugar in my body. You know, rice flour. So, I was delightfully surprised and really enjoyed your version of a gluten free crust. So, Tamara, will you please tell the listeners all about your special gluten free crust?

TAMARA: Yes, absolutely. And thank you. I'm so glad that you enjoyed the pizza. We do make a pizza crust made out of yucca which is a root vegetable similar to a potato, but I think it's a little bit starchier. And basically, it gets boiled and mashed and pressed to make the pizza crust, which we then top with a variety of different toppings. So, again, I think a very unique application of a familiar food made with a different product.

JOANNE: It looks like it's almost time for our next break. You are listening to Dishing Up Nutrition brought to you by Nutritional Weight & Wellness. If you would like to change your eating but don't know where to start, an excellent place to start is a grocery store tour.

TINA: Changing your eating does mean changing your shopping. You will learn which healing fats to choose and which to avoid. There's small group classes so limited to six people so sign up soon. Call 651-699-3438 to register.


TINA: Good morning and welcome back to dishing up nutrition. I am Tina Beehler and I am here with Joanne Ridout and Tamara Brown to discuss the healing power of fats and oils. I have used the power of food to put my MS into remission. Twelve years ago, I had a life-saving and changing nutrition consultation with Dar. It changed my world and healed my myelin sheath. Since that time, I only eat healthy fats, quality grass fed meats, and vegetable carbohydrates. Stay tuned. I will tell you how this food plan has helped my husband heal after his heart attack. My mother has also healed her fibromyalgia, and lost 72 pounds along the way doing Nutrition 4 Weight Loss. My entire family has improved their health.

JOANNE: That's great. So, we've been talking about the Sassy Spoon, all about the signature items and food, there but I haven't been to Sassy Spoon for breakfast yet. I've heard about the buckwheat pancakes. My dad is such a buckwheat pancake fan. I would love it if we were able to take those pancakes along with me to Arizona to visit him. But one thing to caution is sometimes buckwheat pancakes in other restaurants might not be entirely gluten free, but buckwheat itself is gluten free. So, be careful to ask those questions if you're ordering those. Tina, have you eaten breakfast there.

TINA: No, I have not been for breakfast yet, but a fantasy of mine is to meet my friends or family, walk around Lake Nokomis, which is about just over two and a half miles, and then eat brunch at the Sassy Spoon, which is located about four to five blocks east of Lake Nokomis. So, I have looked at the brunch menu, which is offered on weekends only from 9:30 to 2:30. So I've already picked out what I'm going to order and I'm looking at the sweet potato patty and the veggies with the eggs. Is that one of your most popular breakfasts, Tamara?

TAMARA: Well, that is actually one of our brand-new breakfast items. So, we've only been offering that one for a couple weeks but it is full of flavor and it is delicious. It's a sweet potato patty griddled up with lard, of course. Kale, red cabbage, onions on top of the patty, two fried eggs, tahini sauce, feta, and pickled onions.

JOANNE: Oh yum. I definitely have to get there for that. So, I remember at the Nutritional Weight & Wellness picnic last fall, you catered that event, and in addition to the MISO braised pork, the ginger coleslaw, and smoked turkey salad, you served the most wonderful dessert-- gluten free apple crisp along with fresh whipped cream. It was wonderful. But tell us also about the cookies you served there.

TAMARA: Yes, we do gluten free desserts at the Sassy Spoon, and our offerings vary a little bit day by day. But we do almost always have the apple crisp you mentioned available by the piece and we also have it frozen. So, we make the apple crisp and put it in a small container and keep it in the freezer. So, if you want a grab-n-go dessert to bake for later, we have those available. We also have the cookies that you mentioned, which are gluten free, and we actually use a flour mix that is made of coconut flour, almond flour, and tapioca flour.

JOANNE: That’s great. So usually those bakery foods would be suspect for bad ingredients like trans fats, but we know you only serve those healthy fats.

TAMARA: Yes, we do.

TINA: So, we are used to avoiding those treats. But, with the almond flour, coconut flour, eggs, butter, and coconut oil, they are so good and you can enjoy a treat once in a while.

JOANNE: That's right. And speaking of treats, Tina, tell us where you went for Valentine's Day and why.

TINA: Well, we could have gone anywhere to eat for Valentine's Day, but we chose the Sassy Spoon. David, my husband, had not been there yet and was so anxious to try, as he had heard mine and my mother's glowing reviews. David is not only gluten free but he avoids all grains as to avoid any inflammation in his body and his blood vessels. He was excited to go to a restaurant where he had many choices on what to order.

JOANNE: That's great. And so, I wonder if people think about their cells healing. Did you know that healthy fats are so important in healing every cell in the body? The saturated fats, such as butter and coconut oil, the mono unsaturated fats, such as olives and avocado, and polyunsaturated fats, such as nuts, are part of the makeup of every cell wall and it only makes sense that we need to eat them daily to keep our cell walls healthy. So, Tina, you have been cooking and eating healthy, so healthy that it has healed your body. You've been doing this for 12 years. So how did your husband, David, end up with heart disease?

TINA: Well, David used to think the foods that we eat at home were taking care of my health, and my MS. But David's career required him to be gone from home for long extended periods of time, sometimes weeks and/or months. And this meant that he ate out at restaurants 100 percent of the time, which means he was getting trans fats 100 percent of the time that he was gone. And that caused a lot of inflammation in his body and in his blood vessels. And so, when David was away from home he was not eating the Nutritional Weight & Wellness way, as he thought that only applied to me. And he would gladly go along with eating that Nutritional Weight & Wellness way at home, but it will be two years ago tomorrow that David had a heart attack while he was away on business in upstate New York. So, two flights and one day later he was barely alive at Abbott heart hospital facing quadruple bypass and mitral valve repair surgery. This was David's turning point. And ever since he came home from his hospitalization, David has been eating the Nutritional Weight & Wellness way 100 percent of the time. And not only is he gluten free, he is grain free because he felt that all grains, even brown rice, wild rice, and quinoa were causing inflammation in his body, which is bad for his blood vessels. And also, he is totally 100 percent alcohol free. That was very important in his healing process. So, from the time he was admitted to the hospital until Fourth of July of that year, which was about three and a half months’ time, he lost 70 pounds. I remember taking this picture before leaving for a Fourth of July party. And he looked so cute in his skinny jeans. And I'm just happy to report that David gets glowing reviews from his cardiologist still today. They're always so interested in how he eats.

JOANNE: So, when David was in cardiac rehab he had to learn what to eat for heart disease and what did he learn?

TINA: Well, the cardiac people, the rehab people had him take a nutrition pretest on his very first day to see what he was eating. He flunked the test because he said he ate chicken skin when eating chicken. He ate butter instead of margarine and he used heavy cream in his coffee instead of skim milk.

And you know as we know that is not right. At Nutritional Weight & Wellness we say the opposite. So, to successively graduate from has cardiac rehab program, he knew he had to lie on the post-test and say that he would never eat chicken skin, butter, eggs, or heavy cream.

JOANNE: Wow, that's pretty interesting that the plan we teach is a little different than the cardiac rehab plan. And yet, David's body healed so quickly eating the healthy fats you cooked and served. Not low fat, not refined canola or soybean or vegetable oil. So, he only ate butter, olive oil, healthy fats. So, it looks like time for another break.


TINA: Welcome back to Dishing Up Nutrition. My name is Tina Beehler. I am a registered nurse and I have put my MS into remission with eating real food for 12 years. I am here talking today about healing fats and oils. So many people are fat phobic and when we talk about healing fats they think they will gain weight. Not true. One of our classes in the 12-week Nutrition 4 Weight Loss program is called “Fat Doesn't Make You Fat.” If you would like more information, you can check out our website for the online Nutrition 4 Weight Loss program we offer. In addition to 12 classes, two, 1-hour consultations with a Nutritional Weight & Wellness nutritionist, you have access to our Nutrition 4 Weight Loss Facebook community. You can ask questions at any time. This group is moderated by our Nutritional Weight & Wellness nutritionists. If you have questions, you're welcome to call any one of our locations at 651-699-3438.

So, when we left we were talking about my husband's heart attack and I'll tell you what happened when he came home. David was eating the foods that we cooked in real butter and in extra virgin olive oil. We use the unrefined, organic, cold pressed coconut oil. And not only cooking and eating healthy fats, he also eats three meals and three snacks in balance, which means he eats an animal protein, a healthy fat, and a healthy carb, which is a vegetable with his meals, or a small piece of fruit with a snack at least every three hours. And not only is he working out every morning, he brings a little mini cooler to the office that not only has his lunch, but snacks as well. His favorite snack to take is some nitrate-free deli meat, where you put a tablespoon of full fat cream cheese and a pickle inside and you roll it up.

And now he asks how his food is cooked in restaurants. So, when he's out on a farm which we call “Camp David” up north it's a tradition to meet his brothers at a local restaurant for breakfast on Saturday mornings. And the first Saturday morning that we were up there at our farm after he recovered from his heart surgery, his brothers wanted to meet him for that breakfast. And I had him bring his own package of organic butter for the cook to make his eggs as I knew they probably did not have real butter at the restaurant. And the cook was very receptive. She was also the owner and she complied with his request. And she even kept that butter in the freezer so she would have it for him on the Saturday brother breakfast to follow. And she was really sweet. She came out after David ate that morning and she was very curious about why David wanted butter and had him explain why he needed his food cooked in butter versus the trans fat that she had been using. And he told her that his wife told him that all the cells in his body are made of healthy fat and that he was protecting his cells by not eating trans fats. So, lesson to be learned here. Don't be afraid to bring your own fats right into restaurants and ask. It never hurts to ask.

JOANNE: That's true and it is incredible that the same fats and oils that people have feared for so long are the same fats that have healed David's heart. Heart disease is the number one leading cause of death and it's so important to get those healthy fats right. For 50 years we've been given the wrong messages about the fats to eat, and David's story illustrates so well how important healthy fats are. Healthy fats are also important for our cell walls and important not only to cardiovascular health, but also for hormonal health, decreasing inflammation, improving our metabolism, reducing cravings, weight loss, for arthritis, heart disease, and healing the body from an autoimmune condition like MS. So, Tina, I know how careful you are about the restaurant food you eat for your health. Can you tell me why you're so careful about fats?

TINA: Well, every time I eat I do remember that I am the only guardian of my cells. I'm needing also to protect my myelin sheath, which is made of fat and covers the nerves along my spine and in my brain. My myelin sheath is what my own body attacked and damaged because I have Multiple Sclerosis. I will only allow good, healthy, quality fats into my body. I was at a large family party last month where there were Oreo cookies with peppermint filling that everyone was eating. And my sister-in-law looked at me and asked, “Can't you even just have one?” Well, besides being gluten free, I told her that trans fats are like poison for my cells and my myelin sheath.

JOANNE: That's right. And that's important to remember. We talked about the healing fats and oils, also at the menopause seminar recently. So, we had that in Maple Grove just a few weekends ago, but many of you listeners might be surprised to hear how important the LDL cholesterol is for making those hormones and even the LDL cholesterol was helpful in repairing David's heart disease.

TINA: Yes. And did you know that same LDL cholesterol helps us with the blood vessel repair, nerve insulation like the myelin sheath, and also with our brain function?That's really helpful in a way. It's a new way of looking at LDL cholesterol. Sometimes people refer to that as the bad cholesterol. Many listeners are probably thinking, “My doctor says that's a bad cholesterol; the one that causes heart disease.” But, how would Tina have repaired her myelin sheath, or David repaired his heart disease without that LDL cholesterol?

Well, and in my case, the myelin sheath is like a coating that covers and protects the wires on an electrical cord. So, without healthy and healing fats from my myelin sheath, the wires or nerves in my body would be bare and exposed. And then my electrical circuitry in my body would not function properly. And without that LDL cholesterol and healthy fats, I would probably be in a wheelchair needing to be in a nursing home or assisted living-- if I did not have those healthy, healing fats and oils and if my LDL cholesterol was too low.

JOANNE: That's right. And the good news is in February of 2015 the Nutrition Advisory Council for Federal Dietary Guidelines reversed the previous recommendations to avoid those high cholesterol foods and they have concluded that process carbohydrates are high in sugar and contain trans fats. Those are the foods that are increasing our cholesterol numbers.

So, Tamara, we're kind of running out of time here but I want to make sure that you are able to talk about your wonderful bone broth that you serve.

TAMARA: Yes, Sassy Spoon makes two types of bone broth every week. We have a beef broth and we also have a ginger turmeric chicken broth. These can be purchased in individual servings at the restaurant or we also have them frozen in quarts available at all times. They're in the freezer and you can come pick up as much as you'd like to use at home at any time.

JOANNE: How nice, because it does take a long time to make that at home. But, we do have a recipe on our web site at weightandwellness.com if you want to make your own.

So, we are running out of time here. Thank you for listening to Dishing Up Nutrition. And if you found this show interesting please share it with a friend or family member. Our message each week is how real food supports your health. You can carefully select those fats and oils that you eat and have a powerful healing for every cell of your body.

TINA: And remember to use real butter, extra virgin organic olive oil, unrefined coconut oil, avocado, organic lard, along with nuts and seeds to heal the cells in your body.

JOANNE: And one thing I just want to mention here is a caller called in and wanted to know about kale chips. She was making kale chips with olive oil and as long as you bake it between 325 and 350, that is a safe level of how to prepare it. Or use coconut oil, that's fine too. Also, we want to avoid processed and refined oils, such as canola, soybean, corn, cotton seed, or vegetable oils, and those are the majority of the oils out there, if you start reading labels. Also avoid trans fats. The hydrogenated or partially-hydrogenated version of all of these refined oils are also in many processed foods.

TAMARA: Yes, absolutely. And if you want to take a break from cooking and doing dishes, check out the Sassy Spoon in South Minneapolis for a great gluten free menu prepared with lots of vegetables and using only healing fats.

Thanks for listening to Dishing Up Nutrition. If you enjoyed this podcast, please share your favorite episodes with a friend or leave a review on iTunes, Stitcher, or iHeartRadio. The content and opinions expressed are those of the hosts or presenters. They're not intended to diagnose, treat, cure, or prevent disease. Products statements have not been evaluated by the FDA. 

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