With winter weather upon us and the holidays just around the corner, many of us are gearing up for a month of parties and rich foods, which we approach either with dread or anticipation (often followed by guilt).

However, as we have discussed many times before, there is no need to feel guilty for indulging a bit during the holidays. In fact, as long as we don't let it get out of hand, it is perfectly okay to enjoy yourself, and perfectly possible to eat healthy during the holidays at the same time!

Besides the fact that enjoying your food may actually have a positive impact on your health (at least your mental health if not physical as well), the truth is that many of the foods we have been taught to think of as "bad" for us are actually better for you than you think - at least when approached with moderation and consideration.

Fats are a great example. Despite decades of evidence to the contrary, and even a number of mainstream media articles in recent years, many doctors and health "experts" in the media still insist on continuing to name dietary fat as "the bad guy."

The fact is, healthy fats are not only not evil, but they are actually necessary for good health. The key word here being "healthy." 

The question is, of course, what constitutes a "healthy" fat?

Recent evidence shows that, contrary to the widely accepted theory that naturally occurring saturated fats are bad for you, the real culprits for many of today's modern health issues such as the obesity epidemic are actually the man-made, heavily processed, chemically altered fats that are found in most processed foods.

With that in mind, let's take a look at some of the healthiest fatty foods, as well as some that you should avoid at all costs:

Welcome back! This week, we're sharing a fascinating and inspiring video on the future of local food. After a several-decades-long departure from local food consumption (especially in in urban areas) throughout the U.S., concerns about unsustainable farming practices, climate change, food quality, and access to healthy food have spurred a resurgence in the local production of food - even in urban areas. Urban farming has taken off in a big way across the country in recent years, and it doesn't appear to be slowing down anytime soon.

While there are many challenges involved in producing food locally to feed under-served populations in urban areas, some people see this as a potential solution to the "food deserts" that have become prevalent in low-income and urban neighborhoods. Producing more food locally also helps to cut down on fuel emissions for transporting food from the growers to the consumers, and allows consumers access to fresher and more nutrient-dense foods.

While local food production may take various forms in each community depending on available resources, climate, and other factors, if managed responsibly and sustainably, it could be part of the answer to a number of the social and environmental problems facing our world today.

Watch the video below to learn more about how local food producers and urban farmers are disrupting the industrial food production system in favor of more healthy and sustainable solutions:

Despite all of the evidence to the contrary, and even a few big mainstream news releases, the majority of people today still buy into the outdated low-fat propaganda that was so prevalent in the 80's and 90's, believing that all dietary fat is "bad," and so-called "low-fat" or "lite" foods are better for you. In fact, not only are these mistaken beliefs untrue, but they may even be harming your health!

The truth is that most of these "light" or "fat-free" foods actually contain added sugars and carbs to replace the fat, which actually lead to faster aging, high blood sugar, weight gain, and overall poor health. On the other hand, healthy fats can actually help to slow the aging process, keep your blood sugar stable, and maintain a healthy hormonal balance among other benefits.

I've written a number of times about the importance of healthy dietary fats, how to choose good fats vs. bad fats, and why the low-fat myth is so harmful.

This week, we turn to one of my favorite health experts to get his take on two of the healthiest fats around - but they're not what you might think...

While you hear lots of news stories these days about healthy fats such as olive oil, nuts, avocados, and fish oil, these two fats are still all-too-often vilified in the media and misunderstood by most of our population even today.

You may be wondering what all the fuss is about over the Keto Diet. Ketones, ketosis, and ketogenic diet tips are all over the internet these days, with outrageous-sounding claims of weight loss, healing, and overall health improvements abounding. As I have mentioned before, I am still on the fence about keto, but based on all I have read thus far, it seems there may be some merit to this type of eating plan - at least in the short term. It does seem to show some promise in managing certain health conditions as well, such as Type 2 diabetes.

However, I encourage you to do your own research if you are interested in trying keto for yourself. You may want to check out this month's event - the Keto Edge Summit - which promises lots of interesting info on this unique dietary strategy.

If you want a little taste of what keto is all about, and some tips for getting started, we're giving away a free "Keto Quickstart" Guide this week. Click the link now for free access, or learn more below...

Late summer is a great time to enjoy fresh, crisp summer apples, and what better way then when paired with creamy avocado and anti-inflammatory turmeric root? Turmeric root offers loads of health benefits, and has an earthy, warm flavor that pairs well with the tart-sweet apple and spicy ginger in this salad. The avocado provides healthy fats as well as vitamin E, and will help your body absorb the turmeric, especially when paired with a pinch of black pepper.

It isn't always easy to find fresh turmeric, but late summer and early fall is the most likely season. You may be able to find it at your local farmer's market, or at some Asian grocery stores. If you can't find any, you can use dried, ground turmeric instead. The flavor is a little different, but you'll still get all the health benefits. (Be careful, as both fresh and ground turmeric are highly pigmented and will easily stain both clothing and countertops!)

This simple salad is both satisfying and refreshing, and it's packed with healthy ingredients! Enjoy it all throughout the summer and fall season for a healthy finish to the year.

Besides air, of course, water is the most important element for human life. Water is critical for just about every single function our bodies perform. Did you know that you can live for 3 weeks without food, but only 3 days without water?

Sadly, many of us don't drink as much water as we should, which is especially dangerous during the hot days of summer. If you are already in the habit of drinking lots of water, your body will usually remind you when you need to drink more. But if you are used to ignoring your body's signals, you may become dehydrated very quickly when you are sweating more than usual. This is especially common among older people, who may lose their sense of thirst over time, which can be quite dangerous.

Personally, I am somewhat of a water fiend, and usually never go anywhere without a water bottle or tumbler. However, I know a number of people who seem to think drinking water is "boring" - an unfathomable concept for me, but it's surprisingly common. I know people who have actually passed out in hot weather due to dehydration, and it can be a scary thing. 

If you are working out or exercising hard in hot weather - or even just putzing around the the garden when it's hot out - be sure to stay hydrated by drinking plenty of water. Add a few slices of fruit or vegetables if you want a bit of flavor.

But regardless of the time of year, you can also eat plenty of fresh fruits and veggies with high water content. Not only do they contain valuable vitamins, minerals, and fiber, but they will help you stay hydrated while reducing the amount of water you need to drink. (Keep in mind that even if you're eating plenty of these hydrating foods, you should still make sure to drink extra water in hot weather or whenever you are sweating a lot.)

Below are some delicious water-rich foods to eat more of in the summer and year-round to keep you healthy and hydrated (surprisingly, although you may think of fruits as being more "juicy," many veggies actually contain more water, as you will see in the graphic below):

You probably don't think of milkshakes as being a health food, but this Keto treat will prove you wrong! This creamy and delicious shake is packed with healthy fats, protein, and delicious nutty flavor.

As delicious as classic pecan pie may be, it's also chock full of sugar, which more and more experts are declaring positively toxic to your health. The good news is, you can still indulge and be healthy - you just need to make sure you choose healthy, whole food ingredients that taste good!

This quick and easy milkshake has healthy fats from several different kinds of nuts, including delicious pecans, which contain numerous healthy components, including magnesium, B-vitamins, manganese, zinc, copper, Omega-3 fatty acids, oleic acid, vitamin E, phosphorus, and polyphenols. Together, these components show evidence of helping with weight loss, fighting cancer, boosting the immune system, reducing inflammation, and improving nerve and brain function, among others.

Other ingredients include flax seeds - high in Omega-3 fatty acids, nut butter, containing healthy fats and protein, and coconut milk and MCTs, great sources of healthy monounsaturated fats.

Just throw everything in the blender, and voila! A healthy, delicious guilt-free indulgence...  :-)

OMG I got so hungry reading this recipe I just had to post it for you!  :-)  As we discussed last week, contrary to (somehow STILL) popular opinion, eggs are not evil - and eating the whole egg is the healthiest way to eat it. 

Of course, just like with any food, the source of the egg does matter, so make sure you are getting eggs from pasture-raised chickens if at all possible - or even better, your own backyard! :-)  (We are working that this year, ourselves, but in the meantime, fortunately we have a neighbor who usually keeps us supplied with really good eggs for most of the year.)

This recipe makes a great breakfast, or you can enjoy it anytime you're craving something tasty and filling that's super quick to make. With a perfect balance of whole grains, healthy fats, and complete protein, this is not only a delicious but also an extremely satisfying meal!

It has been a while since we discussed eggs, and while the truth about saturated fats seems to be slowly becoming realized in the mainstream in recent years, there are still plenty of myths floating around out there about whether eggs are healthy or not, and whether you should only eat the whites and avoid the yolks.

This theory is still espoused by many fitness and health "gurus," on the grounds that egg whites are "healthier" for you as they are high in protein but low in fat.

However, as we have discussed at length before, dietary fat is not necessarily bad for you in the first place - as long as you're eating the right kinds, and avoiding the wrong ones...

I have addressed this topic here before, but I thought I would share a guest post with you today from one of my favorite nutritional experts. If you are still on the fence about whether you should really eat the yolks, maybe this will help clear up the confusion for you!

I grew up on homemade mayonnaise - or at least, on the rare occasions when we had mayonnaise, it was homemade...

I remember standing beside my mother, watching as she slowly poured oil into the blender with the brilliantly orange eggs I had collected that morning, along with salt, mustard, and vinegar, forming a creamy yellow spread.

Ours never looked anything like the thick, gelatinous, almost bleached-white stuff in the jars that my grandmother and grandfather sometimes brought along when they visited.

Of course, that meant theirs was much more special to us kids!  Consequently, I never realized just how tasty homemade mayo really was until I grew up. Now I am surprised how few people actually make their own - especially since it's so easy.

All you need are 5 simple ingredients and a blender or food processor to make your own homemade mayonnaise from scratch in just 5 minutes!