Poor fat. Fat has such a terrible reputation. "Don't eat fat and, whatever you do, definitely don't be fat." I know so many people who have no tolerance for fat. I remember one extremely lean fitness colleague of mine saying that she was happy she had almost no breasts to speak of, because she couldn't stand to look down and see all that fat sitting there on her chest. She even made an "ew" face as she said it (never mind that she was talking to me, a girl with a healthy layer of body fat all over).

I don't know about you, but now that I'm in my 30s I am much more welcoming to fat. I think it keeps me looking luscious and healthy.

I know what you're thinking: "Did she really just describe herself as 'luscious?'" I did. And I meant it. And I like it.

So here's a shoutout to Fat - probably the most-despised macronutrient... and that's saying a lot, because there are a lot of carb-haters out there.

The Fat Manifesto

-- Fat is necessary for your body to absorb some important vitamins. If you don't eat some fat, you can scratch vitamins A, D, E and K off of your list, because your body aint gettin' any.

-- Did you know that fat is necessary in order to help waterproof the skin? Imagine how soaked you'd be if your skin wasn't 'laminated' with water resistant fat. You'd be literally soaked to the bone.

-- Fat is a crucial component of many hormones that work hard in our bodies to keep our engines purring.
 
-- As you get older, you have to sacrifice your butt to save your face. If we strive to eliminate every ounce of fat from our bodies, it shows up on our faces. Our cheeks become sallow and wrinkly. Our lips vanish. Our boobs go away. Do you really want to look like the Crypt Keeper in middle-age? Having some fat on your face keeps you looking youthful - but it does mean that you'll have to hang on to a little fat elsewhere on your body, including your butt.

-- This one's for the ladies: we're SUPPOSED to be soft. Listen, I covet a Dara Torres body as much as the next girl, but it's not realistic to be that fat-free, unless you happen to be an Olympian. Men typically like a lady with some lady lumps. 

-- Fat takes a long time to digest, so if you're eating meals that have an ideal balance of good fats, you'll feel satisfied longer.

-- Oh, another one for the women (men, shield your eyes). As much as we hate our "monthly visitor," if your fat intake and your body fat become too low, you may stop menstruating. It may seem like a blessing in disguise, but it is actually the tell-tale sign of a serious hormone imbalance and/or low energy availability (i.e. you're not eating enough of ANYTHING to keep your body functioning normally). Whenever your body ceases to function normally, a red flag should go up, but especially in this case because the seemingly awesome cessation of your period can contribute to severe bone loss.  
 
-- Fat insulates your cells and neural pathways, and are an essential energy source for the brain. If your fat intake is too low, it can affect the function of your mind, and may lead to spaciness, lack of focus and depression. Who wants to be a bummed-out hardbody?

-- You need to take in a certain amount of good cholesterol to even out the bad cholesterol in your blood. These good fats help prevent heart disease by leveling the playing field between good and bad cholesterol.

-- Some of the most delicious and indulgent food experience come at the hands of fat. Fat has a very pleasing sensation to our mouths. This is one of the reasons why fatty foods are so "addictive" - our brain registers this pleasure sensation and makes us want more, more, more. Of course, we need to keep our fat intake to a healthy range, but these deliciously pleasing fatty foods can and should be enjoyed in moderation. I don't want to live in a world where I'm not supposed to eat cheese.