What I Ate Wednesday: Healthy Fats

Happy Hump Day! What’s new and good with you?

I haven’t done a WIAW post in a while so I thought I’d do one today to share what my eats have been looking like lately. It’s a little different than what you’re probably used to seeing me eat, but since being diagnosed with hypothalamic amenorrhea this summer I’ve been following the advice of my naturopath, acupuncturist and endocrinologist — working towards nourishing my body with lots of healthy fat along with moderate protein and carbs.

A little background info: in the past few years I started embracing healthy fats like coconut oil, nut butters and avocado but I was still mindful of my intake because I still had the low-fat=healthy mindset. Growing up in the 90’s I was taught that fatty foods were bad for your health while non-fat and low-fat foods were healthy. I grew up eating a ton of processed foods thinking they were healthy because they were low fat and/or low calorie. I now realize how wrong that thinking was — most dietary fat is NOT bad. It’s actually really important for a ton of bodily functions and crucial for hormone production. Fatty acids and cholesterol are the building blocks of hormones! With that in mind I’ve been working towards loading up my meals with healthy fats like avocado, fatty fish, coconut oil, nuts and seeds. I really want to try ghee as well so I ordered a bottle from thrive market this week. Can’t wait for it to arrive.

So here are my eats from yesterday…


Breakfast — 2 eggs, coconut oil sautéed kale, coconut oil roasted sweet potatoes and sauerkraut. There was also hot sauce involved and a cup of coffee with brain octane oil.


A Green Goddess bowl for lunch — a can of salmon sautéed in coconut oil with 1/2 an avocado, steamed brussels sprouts, spinach, pumpkin seeds and green onion. This meal sounds a little odd but it was soo good. I can’t wait to make it again!

snack chia pudding

Chia pudding with cacao nibs as a mid-afternoon snack. This batch was made with full-fat canned coconut milk. Canned pumpkin may or may not have been involved. <– I still think it’s a bit too early for pumpkin but I’ve been testing recipes this week and had extra pumpkin to use up. 🙂


For dinner I snacked on spicy hummus with peppers and cucumbers while prepping a big spinach salad with 1/2 an avocado, lots of veggies and chicken burger on top.  This was delish!

Overall, I’ve felt awesome eating a high-fat diet with a good amount of protein and ton of veggies. Everything tastes really good when there’s fat involved and it’s really helped reduce my cravings for processed carbs and sugar. Here’s hoping it helps my body regulate itself too. 🙂

Oh, before I go I want to share a few links about healthy fat and hormones that I’ve found helpful lately because I know there are a quite a few of you that are struggling with hormones issues as well.

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  1. Healthy fats = good. I would still venture that this is too few calories. (Recovered HAer) Looks good, just eat MORE of it! Best of luck to you

  2. I had no period for about 5 years. It was definitely from all the same reasons you mentioned. My period returned back on its own when I started my nut butter obsession. I got my body fat percentage up, looked healthier, and 2 years later was able to get pregnant our first time trying. Now I have a happy and healthy 14 month old!

    • Thanks so much for sharing, Nikki. I’m really hoping that the increase in fats and calories will help move things along for me. Congrats on getting pregnant so quickly and having a healthy and happy baby. 🙂

  3. It’s amazing how the slightest changes in nutrition can make such a big impact on the way we feel. Since cutting out gluten and dairy my arthritic pain has gone down immensely!! I tried to incorporate those foods back into my day-to-day and the inflammation came immediately back. Kind of crazy…

  4. You may remember I posted awhile back about my HA and how I’ve suffered multiple stress fractures as a result? My naturopath actually discovered gluten intolerance was to blame for my missing estrogen and periods. It’s actually quite common and many doctors are not connecting the two conditions. I’ve now been GF three months and couldn’t feel better. My naturopath also has me seed cycling to get enough omega 3 & 6. Good luck to you! I understand how hard and isolating it can feel having this but you will get through it.

  5. It’s amazing how that 1990’s fat-phobia hangs on, isn’t it? It took me way too long to get over that one. I wish I could go back in time and give my younger self an avocado and be, like, “This will help you not feel so stressed out all the time.”

  6. Love this post! It was also right up my alley with hormones and body balance as well. I am also a health coach and over the past year or so my body has been completely out of balance. I started missing my periods, or they would arrive a few weeks late, despite going off of birth control over 5 years ago (simply because I didn’t like taking the pill anymore either). It took 3 months to get a period, but then regulated itself until last year. I realized with teaching barre and yoga classes, running occasionally and eating a vegan/vegetarian diet, I was starving and overworked. My weight would creep up no matter how much or little I ate or exercised. I started eating more and my periods went back to normal, but now we are trying to conceive with little luck. I decided I need to balance out my body and have been walking more, practicing yoga (instead of just teaching), and have started eating meat again. I finally feel full and my weight, are balancing back out. Thank you for sharing and know that you aren’t alone in the healthy balance struggle 🙂 Best of luck!

  7. Whoa – I didn’t even know what hypothalamic amenorrhea was! All your eats looks awesome though. I’m going to start on an anti-inflammatory diet when I get back from vacation next week and am going to focus more on fats too.

  8. Loved this post! All your meals look delicious. I really should try to incorporate sweet potatoes in my breakfast. I keep seeing eggs and sweet potatoes and it looks so good. Thanks for sharing your day of healthy eats. Always find these type of posts very inspiring for my own meals. Hope everything works out well for you and your body regulates itself and you feel better. God bless you and have a fabulous day! 🙂

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