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Your Personal Health Coach

April 2015 

Dietary Fat; is it Good or Bad?

"We are eating too much of the wrong thing and not enough of the right thing." David Wolfe (Author & Nutrition Expert)

"Every time you eat or drink you are either fighting a disease or feeding it

." Heather Morgan (MS, NLC)

Fats can be either good or bad, you see, because not all fats are created equal.

Eating healthy fats can help you achieve a lean body!  Yes, you heard me correctly, fats can help you reach a healthy weight.

Read on to learn more!

The Skinny on Fats

Heavily processed, hydrogenated "trans" fats used in prepared, processed and packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, create inflammation 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, brain health and to protect our organs.


High-quality beneficial fats can steady our metabolism, keep hormone levels even, nourish our eyes, skin, hair, and nails, promote muscle gain, help prevent osteoporosis, reduce cancer risk, improve cholesterol, strengthen your immune system and provide lubrication to keep the body functioning fluidly. 


Where to Find Healthy Fats
Butter, Grass-fed

Olive Oil

Assorted Nuts
  • Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and pasture raised organic eggs.
  • Butter from pasture-raised organic and grass fed cattle.
  • 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 avocado oil, butter, ghee (clarified butter) or coconut oil.
  • When sauteeing foods at medium heat or lower try extra virgin olive oil. 
  • Oils like flaxseed, sesame, walnut, macadamia and pumpkin seed are best used unheated in sauces or dressings.
  • Add a spoonful of coconut oil to your oatmeal, smoothie or cup of tea.
Guacamole Avocado Dip

Try this delicious and easy recipe:

Prep Time: 10 minutes

Yield: 3 cups


Guacamole Avocado Dip 


  • 3 large avocados
  • 2 tsp. salsa of choice (look for preservative and citric acid free)
  • Juice from 1/4 lemon or lime
  • Sea salt and pepper to taste
  • 1/4 cup chopped cilantro
  1. Cut avocado in half, to remove the pit simply twist the knife and it will pop right out (illustration 3).  Cube the flesh in the skin, then using a spoon scoop out into a medium bowl. 

  2. Lightly mash the avocado with a fork.
  3. Add salsa, lemon or lime juice and salt and pepper to taste. 
  4. Mash together until well combined.  There will still be some chunks but that's OK.
  5. Add chopped cilantro, stir to lightly mix in.
  6. Best served immediately.
Get Healthy Now!

Would you like support to make your health dreams come true?


I love my work as a health coach!!!  I'm passionate about helping my clients to achieve the lives they have always dreamed of.


I offer coaching programs that are individualized specifically to your needs and goals. With step-by-step changes that are easily integrated into your lifestyle so that you can stay on track and reach your goals permanently.  


My goal is to give you the confidence and the tools that you can pass on to your family and friends, thereby creating a ripple effect of health in your community.

Are you curious about how health coaching can help you to have a healthy life?  


Let's talk! 

Schedule an initial complimentary health strategy consultation with me today--or pass this offer on to someone you care about!


In Health, Happiness and Gratitude,


Kim Jones


Integrative Nutrition and Health Coach


Nourish Your Healthy Life



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Upcoming Event
I'm hosting my next Nut, seed and rice milk demonstration class at  
Culinary Wonders in Valencia.
This event will take place on Thursday May 21 from 6:30 pm - 8 pm 
23460 Cinema Dr. Ste B
Valencia, CA 91355

The tuition for the demonstration class is $25.00.  
You will receive four recipes, tastes of all milks made and a pulp bag for making your own milks at home.

Click the link above to let me know you will be attending.