• 2 bunches chopped kale leaves
• 1 bunch chopped collard greens
• 1 large chopped butternut squash
• 2 cloves chopped garlic
• 2 teaspoons fresh rosemary
• 3 teaspoons fresh thyme
• 2 tsp nutmeg
• 2 tsp Celtic sea salt
• Coconut oil to taste
• Water for boiling

1.  Add kale, collards, garlic and squash to a 4 qt pot. Cover with water and boil.

2.  Reduce heat and add herbs, nutmeg and sea salt.

3.  Simmer for 5-10 minutes then turn off heat.

4.  Add a few tablespoons of coconut oil.

5.  Use an immersion blender to puree your soup or add soup to your high-speed blender to make creamy.

Much of the information regarding dietary fat intake is confusing and conflicting. Most people try to avoid all fats because they are misinformed.

Optimum health requires optimum fat intake. This is why low fat and fat free diets are dangerous to your health. In other words, you need fats in your diet — but it must be the right kind. Approximately 95% of the U.S. population does not get the right kinds of fats to stay healthy. They eat refined, processed, overheated, hydrogenated and solvent-ridden oils.
How And Why Are Trans Fats Produced?
Trans fats (or trans-fatty-acids) are produced when liquid vegetable oils undergo a food refining process called “hydrogenation”. During this process, hydrogen is added to make the oils more solid. Food manufacturers produce these “hydrogenated vegetable fats” because they deteriorate at a slower speed thus permitting food products a longer
shelf-life.
Avoid all hydrogenated and partially hydrogenated fats. These are the bad fats and they are poisons to your system. Never eat margarine again!
Why Are Trans Fats Unhealthy?
A growing body of medical evidence indicates that consumption of trans fat raises levels of LDL – the bad cholesterol- and reduces levels of HDL – the good cholesterol. This double whammy increases the risk of atherosclerosis (hardening of the arteries), which itself is an independent risk factor for heart attacks and strokes. Trans-fatty-acids are also suspected of causing certain cancers, including breast cancer.
What Foods Contain Trans Fats?
Trans fats are commonly found in foods like: shortenings, margarine, cakes, cookies, crackers, pretzels, snack foods, fried foods, donuts, pastries, fatty cheeses, baked goods, and other processed foods made with “partially hydrogenated oils”. In addition, small amounts of trans fatty acids occur naturally in various meat and dairy products.

Essential Fatty Acids are the good fats. They are called essential because it is essential that you eat them. Your body does not manufacture them.

The two basic categories of essential fatty acids are: Omega 3 and Omega 6
Omega 6 and Omega 3 essential fatty acids are best consumed in a ratio of about 3:1 – three omega 6 for one omega 3.
Most Western diets range between 10 and 20 to 1 in favor of omega 6, which is not good for health. We eat too much omega 6 fat and not enough omega 3 fat.
The primary sources of omega-6 are corn, soy, canola, safflower and sunflower oils, and in raw nuts and seeds. These oils are overabundant in the typical diet, which explains our excess omega 6 levels. (Primrose, grape seed, black currant and borage oils are also high in omega 6). Omega 6 essential fatty acids are also found in raw nuts and seeds.

Omega 3 are typically found in Alaskan salmon, sardines, mackerel, lake trout as well as in flax, walnut and cod liver oils.

Increase your intake of Omega 3 and decrease your intake of Omega 6

One delicious way to add Omega-3 to your diet is by adding the Flax/Oilve oil dressing to your salads.

*Recipe:
1 cup olive oil
1 cup flaxseed oil
3 cloves garlic (finely chopped)
½ teaspoon Celtic sea salt
**4 finely chopped sun dried tomatoes
**4 finely chopped kalamata or green olives
Black pepper to taste
**Optional

This dressing must be refrigerated and never heated or used for cooking

1. Combine all ingredients in a jar; cover tightly and shake vigorously
2. Keep refrigerated when not in use

This oil has a healthy blend of omega 3 and omega 6 essential fatty acids.

• Essential fats help with excess fat reduction because they:
• increase caloric burning
• reduce food cravings
• reduce appetite help improve digestion
• increase stamina
• improve digestion
• lower cholesterol and triglycerides

There are two basic categories of essential fatty acids:
Omega 3’s -alpha linoleic acid and EPA (eicosapentenoic acid)
Omega 6’s – Linoleic acid and gamma linoleic acid

Sources of Omega 3’s
Omega 3’s: Deep water fish Salmon, sardines, mackerel, flax oil, walnut oil

Omega 6’s found mainly in raw nuts and seeds legumes and vegetable oils: primrose, grape seed, and borage.

Most oils are heated at high temperature to increase shelf life and they are extracted with chemical solvents, which increases dangerous free radical production.

In order to supply the body with essential fatty acids these oils must not be subject to high heat in the processing or cooking. Ideally you want to buy unrefined, cold pressed, organic oils.

If you need to use oils for higher heat cooking, I suggest you use organic refined expeller pressed grape seed or sunflower oil. These oils are high heat tolerant.

Esseential oils are a very important part of vibrant health and nutrition program.