Change your oil!

It is recommended that 20-30% of total calories come from fat. The best types are raw nuts and seeds, olive oil, nut butters and fatty fish.

Think of Omega-3 for decreasing inflammation, improving metabolism and improving your immune system. Chia seeds, flax seed oil, ground flax seeds, cold water fish and cold water fish oil, and walnuts provide omega-3.

AVOID: Trans fats, rancid fats, hydrogenated fats, modified fats and fractionated fats. Consuming these fats are harmful to the body and will increase risk of disease.