Want to Feel Better Fast? Start Eating Healthy Fats!

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Ever feel tired, foggy, or constantly craving snacks just an hour after eating? The culprit could be your diet — especially if you’ve been avoiding fat.

We’ve been told for decades that fat is the enemy, but it’s time to flip that narrative. Not only are healthy fats essential for your body, but they can also help you feel fuller, sharper, and more energized — and they taste amazing, too!

Let’s break it all down, so you can feel better, fuel your body the right way, and start eating healthy without the stress.

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Why Healthy Eating Matters

What you eat directly affects your mood, energy, focus, and overall well-being. A balanced diet rich in nutrients is key to better digestion, glowing skin, hormonal balance, and even a stronger immune system.

But here’s the real secret: Healthy eating isn’t about cutting carbs, skipping meals, or avoiding fats altogether. It’s about adding in the right stuff that supports your body from the inside out.

One of the most powerful additions? Healthy fats.

Not All Fats Are Bad

There’s a big difference between healthy fats and unhealthy ones. While trans fats and overly processed oils can cause inflammation and sluggishness, healthy fats are absolutely essential for:

• Brain function and focus

• Hormone production

• Absorption of key vitamins (like A, D, E, and K)

• Steady energy throughout the day

• Keeping you full and satisfied after meals

Top Healthy Fats to Add to Your Diet

Let’s keep it simple. Start adding these wholesome fats to your meals and snacks:

Avocados
Loaded with fiber and potassium. Great in salads, on toast, or blended into smoothies for creaminess without dairy.

Nuts & Seeds (like almonds, chia, flax, and walnuts)
Full of omega-3s and fiber. Great as a snack or sprinkled over oatmeal or yogurt.

Eggs
Especially the yolk! They’re rich in choline, which supports brain health.

Fatty Fish (salmon, sardines, mackerel)
Packed with anti-inflammatory omega-3s that support your heart, skin, and mood.

Coconut Oil
A great option for cooking at higher heat. Also supports digestion and metabolism.

Olive Oil
Use cold-pressed extra virgin olive oil for salad dressings and drizzling over veggies.

Quick Life Hacks for Eating Healthier (Without Overthinking It)

Add, Don’t Restrict
Instead of cutting things out, focus on adding more veggies, good fats, and protein to your meals. The rest naturally balances out.

Don’t Fear Fat
Start small: Add half an avocado to your breakfast or toss some walnuts into your salad. Fat keeps your brain sharp and your hunger in check.

Skip the Low-Fat Trap
Low-fat products often add sugar to compensate. Stick with the real deal (like full-fat yogurt or nut butter) in moderation.

Use the Spoon Rule
Healthy fats are calorie-dense, so 1–2 tablespoons per meal is usually enough. Think: a drizzle of olive oil, a spoonful of almond butter, or a scoop of seeds.

How Healthy Fats Can Make You Feel Better

Here’s what many people notice when they start incorporating more healthy fats into their day:

✔ Fewer cravings between meals
✔ More sustained energy (no 3 p.m. crash!)
✔ Improved focus and mental clarity
✔ Glowing skin and stronger hair
✔ Better digestion and less bloating

Seriously — when your body has the right fuel, it performs better in every way.

Easy Meal Ideas to Get Started

Need inspiration? Here are some quick and delicious ways to include healthy fats in your meals:

• Breakfast: Oatmeal topped with chia seeds, almond butter, and berries

• Lunch: Grilled chicken salad with avocado, olive oil, and sunflower seeds

• Snack: Greek yogurt with walnuts and honey

• Dinner: Baked salmon with roasted veggies and quinoa

• Dessert: Dark chocolate square and a few cashews

Your Healthy Eating Challenge This Week

Add one healthy fat to every meal for the next five days and notice how you feel. No tracking, no restrictions — just mindful additions.

Notice:

• Are you snacking less?

• Feeling more energized?

• Less bloated?

If yes, your body is loving the upgrade!

Healthy doesn’t have to be hard. Start small, stay consistent, and let good food do its magic.

Eating well is one of the most powerful forms of self-care. So go ahead — drizzle that olive oil, smash that avocado, and feel the difference.

To Your Health, Jean

Thanks for being a part of our community!

Until next time… Have a great weekend, everyone!