As athletes, we require a certain daily intake of fats because they serve important functions in cell membranes, the brain and vital organs. Unfortunately, not all fats are created equal. Scientific studies have shed light on the health benefits of a diet that includes certain oils from sources like olives, sesame seeds, avocados, flaxseed and macadamia nuts. In addition to being very flavorful, these oils are high in monounsaturated fats and omega-3 fatty acids, which have been shown to lower LDL (“bad”) cholesterol levels and reduce the risk of heart disease. Your body also readily uses these healthy fats to supply energy throughout the day and especially during exercise. These oils contain high levels of antioxidants, especially Vitamin E, as well.


  • 4 tbsp sherry vinegar (balsamic may be substituted)
  • 1 clove garlic
  • 2 tbsp minced shallots
  • 2 tbsp minced fresh herbs (chives, basil, parsley)
  • 1/4 tsp black pepper
  • ¼ cup flaxseed oil


  1. Combine sherry vinegar, garlic, shallots, herbs and black pepper in a blender.
  2. Pulse the blender until the ingredients are emulsified.
  3. Turn the blender on low and slowly drizzle the flaxseed oil through the opening at the top of the blender.
  4. Store the vinaigrette in an airtight container in the refrigerator for up to one week.
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