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The Skinny on Fats……

Updated: Feb 6

Isn’t fat bad for me?

 Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. 

They can compromise the cardiovascular system, immune system, and contribute to behavior problems. 

They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. 

High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly. 


Where to Find Healthy Fats

📍 Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.

📍Whole nuts and seeds, and their butters like almond butter or tahini

📍Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats:

📍 For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil

📍When sautéing foods, try organic extra virgin olive oil.

📍 Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Avocado Dip

Prep Time: 3 minutes Makes 1 cup

1 large peeled and pitted avocado 2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt

1 diced tomato a squirt of lemon or lime juice dash or two of cayenne pepper sea salt and black pepper

📍 Mash avocado with a fork until very smooth.

📍Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.

📍 Add sea salt and fresh black pepper to taste.

Serve chilled with mixed raw vegetables. Tip: Best made a maximum of 1 hour before serving

ACTION STEP: Looking for more fun ways to enjoy your favorite food? You’ll love this treat. Invite some friends over, make a batch and try Avocardio's Avocado Affirmation "You're fat, but you're good fat"🤣

Get Even Healthier

Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule a Your Health is Your Wealth consultation today or pass this offer on to someone you care about!❗


I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching.


These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Kryshonda Torres is not a physician and the relationship between Kryshonda and her clients is not of a prescriber and patient, but as Health Coach and client.

 It is fully the client's choice whether or not to take advantage of the information Kryshonda presents.

OT&E Inc. and Kryshonda Torres cannot guarantee any specific outcome and your individual results may vary.

Before beginning or adding any named supplement to your health routine or regime, please consult with your Naturopathic or Functional Medicine Doctor.

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