The Fat Break Down

Today we are going to chat about the fear of fat intake. Presently on the challenge you are encouraged to consume “healthy” fats. Most of you know what those are this point. But if you are still confused, read this. Still, a considerable amount of you are super fearful of taking in fat in any way, shape or form. This is due to past years, the height of the fat-free diet. Remember when gummy bears and swedish fish were considered healthy because they where fat-free. It’s amazing how stupid we where in the not so distant past. I mean, you’d think Nutritionist would have known better at that point. During that time obesity sky rocketed 20%! Hmmm…sounds like a failing diet to me!  In fact the consumption of healthy fats is proven to have numerous health benefits. Including decrease in cholesterol, heart disease and increased weight loss! Also if you are having a tough time moving things  on this challenge (if you know what I mean) I bet you are shorting yourself of fats (and maybe fiber too). So read up, and let’s kick the old no-fat habit because clearly it has gotten us nowhere. Adding avocado’s, olives, nuts and nut butters, fish and seeds too your diet will benefit you inside and in the waist line.

With that being said,  I really hope you are learning as you go. I see some seriously weird concoctions on some of your food diaries. I’m not interested in you ladies just putting together random foods to meet the criteria on the challenge. It’s important that you understand why you are eating recommended foods and it’s important that you enjoy what you are eating.  We tend to be quick to the trigger when it comes to the new diet idea. A lot of times we do not give our bodies the time and research it deserves. Think about it, how many of you have been on the acai berry, green tea, Akins, fasting, South Beach, slim fast, cayenne pepper diet??  I’m pretty sure if I told you to eat a pile of poop because you’d lose 10lbs in a week you would do it. Yes, you would. Guys, clearly these do not work. If there was a quick simple fix besides aderol and cocaine everyone would be on it. And you do not want the reputation of Lindsey Lohan, so that diet is not an option for you either. You have to  learn, you have to plan, you have to cook, you have to stick with it, it MUST be a life change. AND YOU HAVE TO EAT PROTEIN! But that’s a whole other blog. So here’s last nights dinner!

Shrimp & Prosciutto Spaghetti Squash

Shrimp & Prosciutto Spaghetti Squash


  • 12-15 extra-large shrimp
  • 1 med spaghetti quash
  • juice of 1/2 lemon
  • 1/2 T minced garlic
  • small pad of earth’s balance OR olive oil
  • 1/2 c of black olives
  • 1/2 c plum tomatoes
  • 1 c artichoke hearts
  • prosciutto
  • 1/2 c fresh grated parm cheese
  • black pepper to taste

I cooked the spaghetti squash in the microwave. Pierce with fork and cook for 15 minutes, rotation every 5.  Cut open and take out seeds, season w/ a little salt, peppah and olive oil, then set aside. Toss oil and garlic in pan and heat through, toss in remaining ingredients with exception of cheese. Saute that delishesness thoroughly. Serve over squash w/ fresh parm cheese. Can add marinara or feta to mix. Use your imagination. The possibilities are endless.

Sweaty Balls

I got some more balls for ya! Here’s a recipe you can use vanilla protein with. Sweet n’ salty goodness. You will see why I call them sweaty balls when you make them!

Protein Balls 1

*Recipe modified from


  • 1 cup any mixed nuts. I used almonds, brazilian, peanut and walnut mix.
  • ½ cup vanilla protein powder (can use chocolate)
  • ¼ cup unsweetened shredded coconut
  • ¼ cup almond butter  (can sub PB)
  • ¼ cup almond meal
  • ¼ cup coconut oil
  • 1½ tsp pure vanilla extract
  • 1 large egg
  • ½ teaspoon sea salt
  • ¼ raisins
  • 1 tsp agave (can sub honey)
  1. Chop nuts in food processor. *Optional: toast nuts in oven before mixing. I skipped this step.
  2. Mix nuts with all dry ingredients.
  3. Add wet ingredients
  4. Make 12-15 cookie balls and place on baking sheet
  5. Cook in a preheated oven at 160 degrees for approx 10 minutes, until golden brown
  6. Allow to cool and then EAT. Store in an airtight container

Here’s a chicken stir fry recipe sent to me from Kell D. It has a fancy name but it’s a  quick and easy dinner for you busy Mom’s or socialites.

 Pollo Asado Autentico

photo (2)

Kell’s directions:

Chicken was from Trader Joes. It was marinated and had zero grams of sugar in the (1) We cooked it on the grill but it can be baked.
Stir fry-I used Birds Eye frozen broccoli stir fry mix (1 bag) 1 fresh zucchini (chopped) 1 carrot (diced) 1tsp minced garlic, olive oil- Cooked in wok. I added some water to the plastic casing of the chicken because there was some left over marinade in the bag. Added the left over marinade/water mix to vegetables.
Mix in chicken. Dinner served!

Thanks for the recipes ladies! Keep sending them my way!

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