Is There Such A Thing As A Healthy Oil?

Healthy eating is attained through a blend of whole foods such as vegetables, whole fruits, low-fat dairy, lean protein, whole grains and healthy oils as part of your daily food plan. 

Different oils can work for different uses.

Extra virgin olive oil (EVOO)– Made from 100% Italian olives that are pressed within hours of being picked.  It has a fruity, light flavor and is perfect for vinaigrettes and dips.  EVOO is filled with polyphenols (anti-inflammatory antioxidants that may help prevent heart disease and cancer).  It does not fair as well if cooking the oil at very high temperatures.

Sesame oil-  A little goes a long way to add flavor to your stir-fry or seafood.

Grapeseed oil- It is extracted during the wine-making process, this oil works well with high-heat cooking and imparts a light taste.  It is versatile to use in stir-fry, baking, salad dressings and marinades.  Studies have shown that grape seed oil may increase HDL (good cholesterol) and reduce LDL (bad cholesterol).

Classic olive oil- It has a high smoking point, so olive oil is perfect for sautéing.  The monounsaturated fats that are within make olive oil a good fat that helps regulate blood sugar levels and lower your risk of heart disease.

Peanut oil- This oil is used best on medium heat and has an aroma of peanuts. The oil lends well to stir-fry and Asian foods.  It is high in unsaturated fats, vitamin E and may help lower LDL cholesterol.

Cooking with a moderate amount of these healthy oils will help keep your food plan clean and healthy. Used in combination with the cooking of whole foods, it will help keep your healthy lifestyle.

Exercise Diary-

Stretching, foam rolling- 25 minutes

Upper body DVD- 50 minutes

Pure Barre- 55 minutes

 Food Diary-


8 oz. non-fat Greek yogurt (130 cal.)

1 cup organic egg whites, 1 cup organic spinach, 2 broccoli pieces, chia seeds (140 cal.)

2 pieces Ezekiel bread, Butter flavored spray (160 cal.)

A.M. Snack-

protein shake, 1/3 cup pasteurized egg whites (155 cal.)

1 apple (57 cal.)


Ezekiel bread sandwich-3 oz. roasted chicken, spices, no salt (313 cal.)

Large peach, drizzled with vanilla yogurt, honey (65 cal.)

P.M. Snack-

1 whole grain tortilla, 2 tbsp., organic mango salsa, 1/4 cup rinsed low-salt, organic black beans, 2 oz. canned tuna, packed in oil (377 cal.)


Crab salad (100 cal.) *

* fat free feta, 2 tbsp. crab, spinach, green onions, drizzle of truffle oil

3.6 oz. filet mignon, rare(240 cal.)

2/3 cup roasted chick peas, garlic, tarragon infused oil, spices (140 cal.)


1 cup 0 % Greek yogurt with strawberries (127 cal.)

1 oz dark chocolate (over 70% cocoa)(180 cal.)


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2 Responses to "Is There Such A Thing As A Healthy Oil?"

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  1. Benjamin Brizzell

    October 20, 2014 at 12:54 pm

    Coconut oil is great as well. I use it interchangeably with olive oil.

    • Paula

      October 23, 2014 at 7:12 pm

      Coconut oil is healthy but it’s very high in calories and fats so very moderate portions need to be used.

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