The Laura Lea Balanced Cookbook. Laura Lea

of the top allergens as well. Perhaps most

       importantly, most of these operations do not

       prioritize animal welfare, and I do not want

       to support the continuation and growth of

       any such practices.

      • Larger fish and endangered species. In the

       seafood arena, enjoy larger fish, such as tuna

       and swordfish, in moderation. These larger

       fish tend to contain more toxins because

       they are higher on the food chain. Also, steer

       clear of endangered species (check fws.gov/ endangered). As with meat and poultry, farmed seafood is likely fed an unnatural diet, which means you’re not receiving the nutrition you deserve. For more information sourcing sustainable seafood in your area, I recommend visiting seafoodwatch.org.

      HEALTHY FATS

      Fat is essential for the function and

       maintenance of the nervous system and

       brain. We also need fats in order to absorb and

       synthesize crucial nutrients. Many people are

       lacking in the critical omega-3 fats and have

       an excess of omega-6 fats. This skewed ratio

       causes inflammation, which can eventually

       lead to chronic disease. Infla-what? You’re

       probably familiar with the inflammation

       you see when you cut your finger—the skin

       around the cut gets red and inflamed. This

       acute inflammation is a good thing; it’s a

       natural response to cellular damage and a

       signal that your body is trying to heal itself.

       However, inflammation can occur inside our

       bodies because of refined carbohydrate intake

       (aka white sugar and bread), polyunsaturated

       vegetable oils, antibiotics, pesticides,

       genetically modified organisms (GMOs),

       factory-farmed animal products, and more.

       Over time, consumption of these foods can

       cause chronic inflammation around your

       organs, which has been shown to contribute

       to the risk of cancer, autoimmune diseases,

       obesity, heart disease, and Alzheimer’s.*

       Certain fats, particularly omega-3 from fish,

       are anti-inflammatory soldiers, helping to

       cool that silent fire that rages in many of us.

      As my publisher once suggested, what if

       we referred to fat as “energy,” instead of,

       well, fat? Dietary fat, the fat found naturally

       in food, has become synonymous with the

       fat on our bodies—the soft, buoyant flesh on

       our middle-sections and behind-sections. But

       here’s the thing: they’re not one and the same.

      Eating high-quality, real-food sources of fat,

       such as avocado, coconut, or wild salmon,

       does not alone make you fat. These fats are

       a crucial element in a healthy diet. Not only

       can they promote and regulate brain health,

       reduce inflammation, and protect organs

       from trauma and injury, they are the most

       concentrated form of natural energy. Fats

       have twice the amount of calories found in

       proteins and carbohydrates—and this isn’t

       a scary thing, it’s a good thing! This means

       that a moderate amount of quality fat will give

       you sustained energy, and it won’t leave you

       crashing and craving the way carbs alone can.

       Fats are the most satisfying macronutrient

       for your taste buds, making a dish taste rich

       and complex. Most low-fat packaged foods

       are higher in sugar than their whole-fat

       counterparts, because the sugar is required

       to make up for a lack of flavor.

      Even more importantly, fats trigger the

       appropriate hormones for feeling content

       and satisfied, telling our bodies that it’s time

       to stop eating. Because of this, you don’t

       need to fear overeating healthy fats. Staying

       trim and losing body fat is so much more than

       the outdated concept of “calories in, calories

       out.” All calories are not created equal,

       because they have varying impacts on our

       hormonal system. Our hormones are the

       real superstars behind our ability to burn fat,

       and depriving ourselves of healthy fat can

       wreak hormonal havoc.

      This is not a low-calorie cookbook or a

       low-fat cookbook, and I wouldn’t want it to be.

       I use whole sources of the highest quality fats,

      *To read more about the effects of diet on inflammation, see the following studies:

      Kiecolt-Glaser, Janice K., “Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge.” Psychosomatic

       Medicine May 2010; 72(4): 365–369. www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080

      Patterson, E., R. Wall, G. F. Fitzgerald, R. P. Ross, and C. Stanton, “Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids.”

       Journal of Nutrition and Metabolism volume 2012 (2012), article ID 539426. http://dx.doi.org/10.1155/2012/539426

      and I use them in appropriate balance with

       everything else in any given dish. The

       LL Balanced way of eating will promote

       hormonal regulation and a healthy, energized

       body. Unless you have specific instructions

       from your doctor, I’d suggest you don’t even

       look at calorie counts or grams of fat. Eat well,

       eat slowly, and eat without distractions, and

       your body will do the rest of the work.

      Plant-sourced fats: Healthy sources of

       monounsaturated fats include avocados,