These fats & oils stand up well to heat and should be used for cooking/frying instead of common oils like canola, peanut or vegetable

Coconut Oil


Lard or Bacon Grease (Pork Fat)

Tallow (Beef Fat)

Duck Fat

Palm Oil

Cold/Room Temperature 

These oils have a low "smoke-point" and will oxidize and become damaged when applied to high heats. Their best uses are in dressings, dips and toppings.  

Olive Oil (Extra Virgin)

Avocado Oil

​Sesame Oil

Macadamia Nut Oil

Walnut Oil

*Coconut Oil - although mostly used for cooking, there is nothing wrong with eating this at room temperature.  Because it is generally a solid at room temperature it can be hard to use as a dressing base, but is perfectly fine to smear on foods, or add to smoothies.  

From photography, to gardening, to martial arts, to technology and entertainment, we all need to relax and take time to enjoy things that make us happy.  Here are some of my interests.

Foods you should definitely be eating to those you should avoid at all costs.  Get to know about Protein, good and bad Fats, and how to manage the very tricky Carbohydrate intake.

To make the switch from unhealthy to healthy fats and oils, take a look at what is in your pantry and cupboards.   Properly dispose of the toxic oils and replace with the healthy ones.  Keep these in mind as you look at salad dressings and condiments as many traditional items contain one or more of these as ingredients.  These should be avoided.  For a good starter salad dressing that is 100% good for you and very pleasant, check out my go to homemade salad dressing.

There are other ways to get good healthy fats into your diet than oils and dressings, many natural whole foods contain them as well.  Nuts, Olives and Avocados are loaded with healthy fats, as are coconuts.  Seafood is an incredible source of Omega-3 Fats that we could all use more of, as well as the beef fat from Grass-Fed cows.  We’ll take a look at those next, but since you will be spending more time in the kitchen preparing your own meals, getting cooking oils situated is a good start.

No Oils
Yes Oils

WithorWithoutBacon Copyright 2015

Charlotte, NC  United States

Once you acknowledge that certain fats are good for you, the next step is to eliminate the bad ones and incorporate the good one into your diet.  Some of the most common uses of fats are in cooking oils, and salad dressings/dips/condiments.  Luckily, these are some easy ones to switch around.  

A collection of recipes and guides to some of my favorite meals, sides and snacks.  Real ingredients, satisfying and healthy. 

Where to Begin:  Don't Fear Fat!


Think exercise is a chore?  Don't have time?  No more feeling like a hamster in a wheel for hours on end.  Get results with functional strength training. 

Anytime, Anywhere, Anyplace - avoid these at all costs

These oils are highly oxidized, damaged, and should be considered toxic in any situation.  Avoid them directly or indirectly (food products that contain them or are cooked in them)

Margarine/Fake Butter​

Canola Oil

Corn Oil

Vegetable Oil

Soybean Oil

Grapeseed Oil

Sunflower Oil

Safflower Oil

Peanut Oil

Rice Bran Oil

You may think some of these would be ok as they are made from real foods like soybeans, corn and sunflowers, but unfortunately the process in making them damages them leaving them oxidized from light, heat or air.


All pictures are property of withorwithoutbacon, jrsphotography, or have been used with permission, and may not be copied, printed or published without written consent. 

Fat is not your enemy.  That may be very hard to grasp after decades of the US Government’s war on fat.  But as many Paleo enthusiasts have known for years, fat is our friend, not our enemy.  Even the Dietary Guidelines Advisory Committee agrees, and this should bode well for many Americans in the future.  Now, this does not mean all fat is good.  There are still fats to avoid, and learning the proper use of the different types of fats is something you should do as well.  

My Personal Journey to a Better Life

Real Health in a Real World

The information on this website is intended for informational and entertainment purposes only.  It is an opinion blog based on personal research and experimentation.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult with a licensed professional healthcare provider before undertaking any diet or lifestyle change.