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Healthy Fats: A Radiant Skin + Wellness Superfood

If you thought all fats were bad, you're not alone. There has been some controversy around fats and whether they are good for us or not. I am going to try to break down some myths and give you the 101 on healthy vs. unhealthy fats, so you don’t miss your opportunity to get glowing from the inside out, with the help of the super skin-loving nutrients in healthy fats.

Unhealthy fats

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.

Some examples of foods that typically contain trans fats:

  • Commercial baked goods, such as cookies, cakes, and pies

  • Fried foods, including french fries, doughnuts, and fried chicken

  • Stick margarine

  • Frozen pizzza

  • Vegetable shortening

  • Buttered microwavable popcorn

  • Coffee creamers

Healthy Fats

Our bodies need healthy fats 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

Shopping Tips

  • 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.

Cooking Tips

  • 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.

Try this delicious, easy recipe....

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

  • 1 tbsp cilantro or to taste

  • dash or two of cayenne pepper

  • sea salt and black pepper


  1. Mash avocado with a fork until very smooth.

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

  3. Add sea salt, fresh black pepper and cilantro to taste.

  4. Serve chilled with mixed raw vegetables or homemade glutten free or whole grain toasted tortilla strips

Tip: Best made a maximum of 1 hour before serving.

Get Healthier Inside + Out

Want help learning how to choose other good-for-you foods and lifestyle habits? Curious about how health coaching, facials and relaxation body treatments, and infrared sauna sessions can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with me or one of our holistic estheticians today—or pass this offer on to someone you care about!



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