Brent’s Corner – Fats Help Maintain a Healthy Body

Last month we covered how to control the use of oils in cooking by always measuring the amount you are using. This month we are going into further detail on using and consuming fats. Fats are a necessary part of all of our diets, but knowing the difference between bad and good fats is the key to controlling LDL cholesterol and preventing heart disease.

The bad fats, known as saturated fat, trans-fatty acids, hydrogenated fats, and dietary cholesterol are known to raise blood cholesterol, which can lead to clogged arteries and heart disease. These fats include all red meat, lard, poultry fat, all oils that have been “hydrogenated”, and all dairy products that have 2 percent milk fat or higher. These should not exceed 4-5% of your daily caloric intake. Foods from plants that contain saturated fat include coconuts and palm oil (often called tropical oils) and cocoa butter.

When eating in a restaurant, it is always a good idea to ask if they are deep frying in hydrogenated oils. If they do not know, chances are they are using hydrogenated oil, and you should stay away from any deep fried products on their menu. Non-hydrogenated frying oils tend to be a bit more expensive, and a lot of restaurants tend to try to skip out on the added expense.

The Good fats, known as monounsaturated fats and polyunsaturated fats appear to not raise LDL cholesterol and should represent a majority of the fat in your diet. These include most vegetable oils, fish, seeds, and nuts. They should not exceed 15-17% of your daily caloric intake.


My favorite of these oils is extra virgin cold-pressed olive oil. It is highly flavorful, easy to cook with, and very good for you. When purchasing olive oil, it is important to make sure it is extra virgin and cold pressed. Extra virgin means that the oil was produced by machine without the use of chemicals. Cold-pressed means that the temperature was kept below 35° Celsius during the processing. This helps retain flavor and preserves the nutrition of the olive. The color should be a rich medium-green, not yellow. Stay away from anything that says “100% olive oil” or “pomace oil” as these tend to be of the lowest quality and may have been processed by chemical means. Lastly, it is not important to purchase the most expensive bottle. Buy one that looks good and fits your budget and enjoy!


Brent’s Corner – Lemon Thyme Chicken

I received a waterfall of “Welcome Aboard” emails last month. Thank you very much. It is wonderful being here, and it is wonderful being able to help so many people. Unfortunately some emails got lost in transmission. If this happened to you, please accept my apologies.

A majority of the requests I received were asking for healthy recipes. I understand just how important healthy eating habits and healthy weight maintenance are when trying to take care of our legs. I have taken out one of my long-time summer favorites, Roasted Lemon Thyme Chicken. (Yes, I know it is winter in the Southern Hemisphere. Hopefully all of you may enjoy my recipes as well.)

Lemon Thyme Chicken

Lemon Thyme Chicken Compliments Chef Brent at

Service for 2

Preheat your oven to 400° F

2 Bone-in Chicken Breasts with Skin-on
1 small Bunch of Fresh Thyme
1 Large Fresh Lemon
2x 1/8 teaspoon Olive Oil
Salt and Pepper
Feel free to prepare the chicken up to a day in advance and refrigerate.
Slice your lemon into 8 slices, keeping the ends.
Using the tips of your fingers, gently lift the skin away from the meat, creating a pocket.
Stuff 2 lemon slices and 5-10 branches of thyme inside of the pocket.
Carefully pull the skin back into place
Place your leftover lemon ends and slices in a pan and rest your chicken on top of the lemons with the skin side up.
Rub or brush the top of each chicken with 1/8 tsp Olive Oil
Season with salt and pepper and pop them into the oven.
Cook for 45 minutes to an hour, or until they reach 165° F.

This one is great with roasted baby red potatoes and steamed Asparagus.

Just toss halved or quartered potatoes in 1 tsp olive oil. Season them with fresh chopped thyme, salt and pepper. Toss them in the oven with your chicken. You may have to remove them a bit early, if they start to get to brown.

Stay Healthy tip of the week:

Always measure out your oils when cooking. A simple drizzle can turn into a tablespoon very quickly. Measuring will keep the fat content down in your food without sacrificing flavor!

Remember, being compliant with wearing your Jobst, Mediven, Sigvaris, or Juzo compression stockings and support hose is the key to keeping your legs and body healthy.
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