🥑 Coach ❤️Theah’s Guide to Healthy Fat

 Coach ❤️ Theah | Coachtheah.com

Healthy fats are not the enemy — they’re essential for hormone balance, satiety, and brain function. But not all fats are created equal.

The terms "saturated" and "unsaturated" refer only to the chemical structure — not whether a fat is healthy or harmful.Most natural fats contain a mix of both!

The real difference?🌱 Natural fats nourish.🧪 Refined fats inflame.

💪 Why You Need Healthy Fats:

• Provide essential fatty acids

• Help you feel full longer

• Support hormone production

• Fuel your brain and metabolism

🥥 Healthy, Natural Fats

These should make up the bulk of your fat intake:

✅ Meats:

• Grass-fed beef

• Lamb

• Pork

• Organ meats

✅ Poultry & Eggs:

• Pasture-raised chicken & turkey

• Organic, free-range eggs

✅ Fish & Seafood:

• Wild-caught salmon, sardines, mackerel

• Shellfish (avoid farmed or processed)

✅ Healthy Oils (organic if possible):

• Extra Virgin Olive Oil

• Avocado Oil

• MCT Oil (from coconut)

• Macadamia Nut Oil

• Ghee or Grass-Fed Butter

✅ Dairy (full-fat, unprocessed):

• Heavy cream, sour cream

• Crème fraîche

• Cheese from raw or organic milk

✅ Nuts & Seeds:

• Macadamia, pecans, brazil nuts, almonds, walnuts, pine nuts🚫 Limit cashews (high carb)

🥄 How to Add Healthy Fats to Meals:

• Choose chicken thighs over breasts for higher fat content

• Add sauces like chimichurri, herb butter, or homemade mayo

• Drizzle flavored olive oils over salads or cooked veggies

• Toss in avocado slices, nuts, or seeds to side dishes

• Use full-fat dairy to add creaminess and satisfaction

🚫 Refined & Processed Fats to Avoid

These are inflammatory, highly processed, and often toxic:

❌ Vegetable & Seed Oils:

• Canola, corn, soy, cottonseed, peanut, sunflower, safflower, grapeseed

❌ Margarine & Butter Substitutes

❌ Processed Cheeses:

• Plastic-wrapped slices, cheese in cans or squeeze tubes

❌ Processed Meats:

• Bologna, hot dogs, deli meats with additives

🧬 Remember: You are what your food eats.Choose animals raised on their natural diets (grass, bugs, wild waters) — not grains and hormones.

❤️ Coach Theah's Tip:

Don’t fear fat. Fear fake fat.Choose whole, natural, nourishing sources — and let your food love you back.

#CoachTheah

Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.

Copyright: The content of this manual is strictly prohibited from use, reproduction, or transmission in any form or by any means, whether electronic or mechanical. This includes methods such as fax, photocopy, recording, or any information storage and retrieval system, except for personal use by the purchaser. The reproduction of this manual in any form is prohibited without the explicit written consent of Theah’s Enterprise & Business Consulting, LLC, doing business as Coach❤️Theah. Exceptions are granted solely for reviewers intending to quote brief passages for review purposes in magazines, newspapers, or journals. However, even in such cases, prior written approval from Coach❤️Theah is mandatory before publication.