Good Fats Only



By Kristine Theodore




Whether you’re working from home or on the go, quick and healthy lunch options are a must. Chicken salad is a great choice because you can make it ahead of time and it travels well! My super-hero /super healthy version replaces the standard mayo (unhealthy fats) with Greek yogurt and avocado (healthy fats).

Why do we even need good fats? Here are a few very good reasons:

  • They help our body absorb important fat-soluble vitamins like A, D, E, and K.
  • They help to lower our LDL (bad) cholesterol levels and increase our HDL (good) cholesterol levels.
  • They’re a great source of energy and they can help to lower our blood pressure. 



6-8 servings (an economic win for the entire family)

Limiting your bread? Serve it on a nice crisp piece of romaine lettuce or with a few crackers.






1C plain Greek yogurt (I like 2%)

1 avocado (half for the base and half to garnish)

1/3 jalapeño, (optional, seeds removed if you want less heat)

lime juice (from a whole lime)

1/2TSP salt

1/2TSP chili powder



1 celery stalk, chopped (it’s about 1C+)

1C grapes, quartered

1/2C pecans, chopped (I like toasted pecans)

2-3TBSP green onions, chopped

2TBSP red onion, finely chopped (optional)



(You can bake it or buy it pre-cooked)

2 chicken breasts


salt & pepper

avocado oil (or EVOO)



cilantro & avocado



  1. If you are baking the chicken, preheat oven to 425 degrees F. Rinse chicken and pat dry.
  2. Drizzle both sides of the chicken with avocado oil and dust both sides with salt, pepper, and paprika. I like to use a heavy hand here.
  3. Bake for 25-27 minutes and remember to flip chicken at the halfway point.
  4. While the chicken is baking, make the yogurt base.
  5. In a small food processor, combine yogurt, HALF of the avocado, jalapeño, lime juice, and chili powder until it is creamy.
  6. In a medium bowl, combine celery, grapes, pecans, green onions, and red onions.
  7. Once the chicken is done, let it cool before you chop it, then add it in with the mix in the medium bowl.
  8. Pour the yogurt base over the mix and blend well. Give it a taste and add salt and pepper as needed.
  9. Serve chicken salad on fresh bread, pita, lettuce, or crackers. I like to and finish with chopped cilantro and a few slices of avocado from the remaining half. Keep refrigerated for up to 4 days.



This is great if you are short on time and wanna break a quick sweat. I call this the 3 for 3 interval workout. You can do this on a treadmill, bike, elliptical, or other cardio equipment of your choice.

Always begin with a warm-up, aim for 3 to 4 minutes. Your goal is to start to get your body warm. Then begin the interval work.


1st minute move at an easy pace

2nd minute take it up to an uncomfortable pace

3rd minute push to a challenging pace

= 3 minutes of interval work.

Repeat this 3-minute interval, 3 times for a total of 9 minutes of work.

Finish with a 1 to 2-minute cool down where you start to feel your heart rate come back down.

= 15 total minutes of work

Please email for more questions or visit her IG page @Kristine_Theodore