Fats for Fitness and Flawless Skin


For anyone who has followed my dietary programs, the one consistent factor for vegans and cavemen alike, is the seemingly indulgent inclusion of healthy fats – and lots of them. Some of the more familiar fats like olives, olive oil, nuts, avocados, and chia seeds work wonders to balance blood sugar, provide anti-inflammatory omega-3 fatty acids and heart-healthy monounsaturated fatty acids. 

Yet, equally important and perhaps even more beneficial for fat burning and “face-firming,” are the more traditional, once feared, saturated fats: extra virgin coconut oil, raw butter, cultured butter, or ghee (clarified butter), and organic pastured egg yolks.

Coconut oil, hands-down, is my favorite fat with health benefits far too numerous to cover in one post (I will highlight its cures in upcoming blog posts and you can read about them in my new book, Vibrant Skin at Any Age, available at Burn 60 Studios or online). Suffice it to say that simply by adding a tablespoon or two of extra virgin coconut oil to your diet, you will be fighting inflammation, building immunity, burning fat, decreasing wrinkles and protecting your brain…to name just of few of the medical marvels identified in over 1500 studies on coconut oil!

Whether it’s a handful of nuts or a dollop of coconut oil added to your pre-BURN smoothie (see my recipe below), healthy fats – when combined with an effective exercise program like Burn 60 Studios – can increase muscle mass, which is vital to increasing metabolism and burning calories both in and out of the gym. 

“In a 2011 study published in Clinical Science, researchers examined the effects of eight weeks of omega-3 supplementation in adults ages 25 to 45 and found that the fat increases protein concentration and the size of muscular cells in the body. Previous studies have found that omega-3 fatty acids stimulate muscle protein synthesis in older adults and can mediate muscle mass loss due to aging.”

Unfortunately, some of your old time favorite go-to fats don’t make the “healthy” cut and they should be cleared out of your cupboards faster than you can say, “genetically modified organisms.” You see, canola oil and other vegetable oils are not only unsafe to cook with, but they are actually gmo-laden trans fats that clog the arteries and ultimately create inflammation in your skin, brain and body. Toss them all asap!

For more ways to incorporate healthy fat into your diet for optimum health, feel free to contact me at laurenlivinghealthy.com

To your vibrant health,

Lauren Rashap, CCN

Certified Clinical Nutritionist

Certified Yoga and Meditation Teacher


Berry “Burn 60” Blast Smoothie

1 cup water

1 cup coconut milk

1⁄2 cup blueberries 

1 bunch kale, de-stemmed 

Handful mint 

1 scoop protein powder 

1 Tbsp raw, shelled hemp seeds

1 Tbsp raw coconut oil

2-3 ice cubes (optional)

Blend in Vitamix or other high speed blender for 30 sec.