🥑 Healthy Fat is Your Friend: 6 Affordable Foods to Fuel Your Body

For years, fat got a bad rap. But let’s set the record straight: healthy fat is your friend—not your enemy. When you choose the right sources, fat becomes a powerful ally in your journey toward better energy, brain function, hormone balance, and even fat loss.

Today, we’re highlighting 6 low-cost, nutrient-rich sources of healthy fats that are easy to incorporate into your daily meals—even on a budget.

🫒 1. Olives

Olives are more than just a pizza topping—they’re full of monounsaturated fats that support heart health and reduce inflammation. Plus, they’re rich in antioxidants that protect your cells from damage. Add them to salads, snack boards, or eat them right out of the jar! (Not gonna lie…I prefer olive oil to the olive itself, but to each h/her own🤣)

🥜 2. Nut Butters

Almond, peanut, cashew—you name it. Natural nut butters provide healthy fats, protein, and fiber, keeping you full longer and helping stabilize your blood sugar. Just watch out for added sugars or oils in processed brands.

🌱 3. Chia Seeds

Don’t underestimate these tiny super seeds! Chia seeds are packed with omega-3 fatty acids, fiber, and protein. They help with digestion, energy, and inflammation. Stir them into smoothies, yogurt, or overnight oats.

🥑 4. Avocados (Fresh or Frozen)

Creamy, satisfying, and loaded with nutrients, avocados are a top source of heart-healthy monounsaturated fats. They’re also rich in potassium, which supports nerve and muscle function. Frozen avocado chunks are a great budget-friendly alternative when fresh ones are pricey.

🧆 5. Hummus

Made from chickpeas and tahini (sesame paste), hummus is a delicious, versatile spread that gives you healthy fats and plant-based protein. Use it as a dip, sandwich spread, or salad topper.

🌻 6. Sunflower Seeds

Sunflower seeds are not only affordable, they’re also a fantastic source of vitamin E, selenium, and healthy fats. Sprinkle them on salads, oatmeal, or eat them as a snack for a satisfying crunch.

🧠 Why You Need Healthy Fats

Healthy fats help your body:

• Absorb essential vitamins (A, D, E, and K)

• Support brain function and memory

• Keep your skin glowing and joints lubricated

• Balance hormones

• Stay satisfied after meals (goodbye, cravings!)

When you remove the fear around fat and focus on quality sources, you’ll notice your energy stabilize, your focus sharpen, and your cravings drop.

✨ Quick Tip:

Start small. Try adding 1-2 healthy fat sources per meal—like avocado in your smoothie, sunflower seeds on your salad, or hummus as a dip with raw veggies.

💬 Let’s Keep It Simple & Empowered

Inside the Simplify Healthy Eating Meal Plan Membership, you’ll learn exactly how to build balanced meals using foods like these—without the guesswork. You’ll get:

✅ Weekly meal plans
✅ Grocery lists
✅ Anti-inflammatory recipes
✅ Smoothies, snacks, and more

🌟 Join today and take the stress out of eating healthy!
Head to SIMPLIFYHEALTHYEATING.COM to secure your spot.

Because nourishing your body should be simple—and you deserve to feel empowered every single day.

5 Journal Prompts for Making Lasting Lifestyle Changes

If you’ve ever felt stuck in a cycle of start-and-stop goals, you’re not alone. Lasting lifestyle changes don’t happen overnight—they begin with mindset shifts, intentional reflection, and grace-filled self-awareness.

That’s where journaling comes in. It’s not just about documenting your day. It’s about creating a sacred space where transformation starts from the inside out. When you give yourself the time to pause, reflect, and refocus, you start building a life aligned with your true purpose and wellness goals.

Here are 5 powerful journal prompts to guide your journey toward lasting change:

1. What does a healthy, fulfilled version of me look and feel like?

Close your eyes and envision your highest self—the version of you walking in alignment with your values, full of energy, joy, and confidence. Describe that vision in detail.
This prompt sets the tone for your transformation. It becomes your why, your internal motivation when things feel hard.

2. What habits or mindsets are holding me back?

We can’t change what we won’t confront. Identify the patterns, thoughts, or limiting beliefs that have kept you from thriving. Be honest—but be kind to yourself. This prompt helps you become aware of the roadblocks you can begin to release.

3. What is one small step I can take today toward the life I want?

Change doesn’t require an overhaul. It starts with one intentional action. Whether it’s drinking more water, going for a walk, or praying before you begin your day, write down one step you can take today to move forward.

4. How can I show myself grace while pursuing growth?

This journey is not about perfection—it's about progress. Reflect on how you can extend compassion to yourself when you stumble. This prompt reminds you to treat yourself with the same love you so freely give to others.

5. What would I say to the version of me that’s afraid to begin again?

We all have fears—especially when starting over. Write a love letter to yourself that affirms your courage, your resilience, and your right to new beginnings. This prompt is a heart-to-heart moment that reignites your inner fire.

Final Thoughts:

At The Relentlessly Empowered, we believe transformation is spiritual, mental, and physical. These journal prompts are more than reflection—they are an invitation to co-create your future with intention and faith.

So grab your journal, light a candle, and create space to listen to your soul. You have everything you need to make lasting lifestyle changes—and it starts with a single word on the page.

You’ve got this. Let’s grow—relentlessly.