Sprint Triathlon Post - FINALLY

On May 29th, Chris & I completed our very first sprint triathlon!

Here are the pictures that were posted on the race website. They are pretty small, but I wasn't about to pay for the full-size version.

Nothing like crossing the finish line and seeing my girls cheer me on.

Maybe, someday we will all be crossing the finish line together. You can race as young as thirteen! It might be a long shot... Elle can't make it to the end of our street without crying that she is too tired to go any further. :)

Our fabulous friends, Britt & Heidi, who convinced us to race...

Thanks Britt and Heidi for a great morning.

Erna's finish time - 1:56:39
Chris' finish time - 2:06:02

Yes, you read that right. I beat Chris and I am proud of it!

We are totally addicted and are dying to do another one. Not sure how people have the time to do more than one a year. Hopefully we will tackle #2 someday soon.

Days 4-6...

Friday - Day 4
140.5lbs

Breakfast: 3 scrambled egg whites; 1 c. cooked oats w/ 1 Tb. flax, 1 Tb. wheat germ & 1/2 c. unsweetened applesauce - water
Snack: 1/2 grilled chicken breast; 1/2 roasted seasoned sweet potato - Crystal Light Fitness
Lunch: 1 can water packed tuna on top of mixed greens, tomatoes, onions, lemon juice & balsamic vinegar - water
Snack: 1 caramel corn brown rice cake, 2 Tb sunflower seed butter; 1 apple - water
Dinner: 4oz sirloin steak (seasoned with garlic powder, chili powder, cracked pepper, sea salt, drizzle of olive oil - seared to medium-rare in skillet); spinach & mixed greens w/ tomatoes and balsamic vinegar; roasted sweet potatoes - water

Saturday - Day 5
141lbs

Breakfast: 3 egg whites - scrambled; 1c. cooked oats w/ 1Tb. flax, 1 Tb. wheat germ, 1/2c. unsweetened applesauce - water
Snack: 3 scrambled egg whites w/ 1 tomato; 1/2 apple - Crystal Light Fitness
Lunch: 1 can tuna; green beans; 1/2 roasted seasoned sweet potato; 1/2 apple - water
Snack: 1 pure protein bar
Dinner: 4 oz grilled mahi; steamed veggies; 1/4c. roasted seasoned sweet potatoes; 2 bites homemade protein bar - water
* Spent 4 hours at a birthday party - managed to not eat one slice of pizza, brownie or ice cream. VERY difficult! Happy that I didn't crack - I would have been very disappointed in myself. Yay for self control!!!

Sunday - Day 6

140.5

Breakfast: 3 egg whites - scrambled w/ salsa; oats w/ 1 Tb. flax, 1 Tb. wheat germ, 1/2 c. unsweetened applesauce - water
Snack: n/a
Lunch: n/a
Snack: 1 pure protein bar - water
Dinner: leftovers - 1/4 steak, 1/4 chicken breast, 1/2 mahi fillet; salad w/ steamed zucchini, broccoli, tomatoes & balsamic vinegar; 1/4 c. brown rice - water
* A no good very bad emotional blah day. I skipped church and napped (the missed meals). I did sneak a few bites here and there of the girls food - 4 bites bean burrito & 4 bites turkey and cheese folded tortilla.

I think hitting the plateau on days 4 and 5 really did a number on me emotionally and mentally. I hope to make it one more week - taking it day by day. My goal is to get to 135lbs.

Can't sleep...

It's 12am and here I am sitting at the computer wanting to sleep so badly, but I can't!!! My alarm clock is set to go off at 4:30... This is the second night in a row and it is killing me. What is wrong? I am the QUEEN of sleep, yet I have had such difficulty the last month or so.

Maybe, I should just get in the car and go through the drive-thru for one of these...

I know for a fact that I could fall asleep if I treated myself to a delicious cone. If I wasn't on such a strict food plan, I totally would! Hence, the strict food plan.

Perhaps TylenolPM would be a better solution....

Cooler 1 Meal Plan - 3 days in...

I decided it was time to rid my body of all the nasty toxins I have allowed to creep back in. I am taking on the cooler 1 meal plan found in The Eat Clean Diet Book by Tosca Reno.

Tuesday - Day 1
144.5lbs

Breakfast: 1c. plain cooked oatmeal w/ 1TB flaxseed meal, 1TB wheat germ, 1/2c. unsweetened applesauce; 3 scrambled egg whites with pepper - water
Snack: 1/2 grilled chicken breast (seasoned w/garlic powder, pepper & seasoned salt); 1/2 baked sweet potato (plain); 1/4c. edamame - water
Lunch: 1 caramel corn brown rice cake (lundberg brand - found at AJ's & Whole Foods); 3 hard boiled egg whites; 1/2 apple - Crystal Light Fitness - lemon lime
Snack: 1 can tuna w/ sliced tomatoes - water
Dinner: 1 grilled chicken breast; 1/2 baked sweet potato (plain); green beans w/ balsamic vinegar - water
Snack: 1 apple w/ 2TB sunflower seed butter - water

Wednesday - Day 2
142.5lbs

Breakfast: 3 egg whites - scrambled; 1/2c. plain cooked oats w/ 1TB flax, 1TB wheat germ, 1/2c. unsweetened applesauce - water
Snack: 2TB sunflower seed butter on top 1 caramel corn brown rice cake; 1 apple - water
Lunch: 1 grilled chicken breast; 1 lg. handful each - spinach and romaine w/ red onions, tomatoes and balsamic vinegar; 1/2 sweet potato - cubed seasoned w/ chili powder, garlic powder, pepper & dash of salt, drizzled w/ olive oil and roasted in pan - water
Snack: 2 scrambled whole eggs (girls breakfast leftovers) topped w/ salsa - Crystal Light Fitness
Dinner: 1 grilled chicken breast; 1/2 roasted seasoned sweet potatoes; green beans drizzled w/ balsamic vinegar - water
Snack: 1/2 c. oatmeal w/ 1/4c. unsweetened applesauce - water

Thursday - Day 3
141lbs

Breakfast: 3 egg whites - scrambled; 1c. plain cooked oats w/ 1Tb flax, 1Tb wheat germ, 1/2c. unsweetened applesauce - water
Snack: 2 whole eggs (leftovers), 2 egg whites - scrambled w/ salsa; 1/2 apple - Crystal Light Fitness
Lunch: 1 grilled chicken breast; 1 handful cooked spinach; 1 sm. tomato; 1/2 roasted sweet potato all drizzled w/ balsamic vinegar - water
Snack: Caramel corn brown rice cake w/ 2 Tb. sunflower seed butter; 1/2 apple - water
Dinner: 1 grilled chicken breast; 1/2 seasoned, roasted sweet potato; lg. bowl mixed green & spinach w/ tomatoes & balsamic vinegar - water
* made homemade protein bars - snacked on 1 sm. square size bar throughout the day

A New Name A New Thought...

I have decided that the title, 'Healthy for Life' isn't a truly accurate representation of my life. The more accurate title would be - 'Food... a Lifelong Struggle'.

At first I thought maybe 'Food and Fitness... a Life Long Struggle', but, we all know fitness is not a struggle for me, but rather an obsession. I wish I was as dedicated to eating healthy as I am to exercise. I struggle with food everyday, all day long. I love eating healthy, and I especially love the way I feel when doing so, with no regrets. However, I love the taste of that awful poison that is lurking everywhere I go. As hard as I try to keep it at bay, it always makes its way back - with a vengeance. I love chocolate, ice cream and bread! I wish I didn't, but I do.

I truly treat it like a drug and find myself tearing apart the cabinets to find something that will feed my habit - a.k.a. white sugar or white flour. Without a doubt, no matter how bad I think I need it and justify why it is okay and try to convince myself not to feel guilty, I do anyway and big time. I really beat myself up about the fact that I'm just not strong enough.

Is there really a difference?

They both give you a wonderful, though temporary, feeling - a high, if you will.

Yet, they both also give you the same inevitable ending - a crash.

Then you go and do it all over again.


Maybe, I need to look at food-related parts of the Word of Wisdom, the same way I view the rest of it. I would never smoke, drink or do drugs. My body is a temple. So why do I allow myself to participate in legal drugs? Have you ever gone completely off sugar and or caffeine? There is a withdrawal response that your body goes through. It is terrible - the heightened anxiety, the headaches, shakiness, etc. Hello!!! If your body goes through that kind of trauma from sugar and caffeine withdrawal, should we really allow ourselves to have it, and worse, to become addicted to it? What about our kids? We have all seen the way our kids act when they overdose on the stuff at birthday parties and holidays. And yet many of us still feed it to them on a regular basis. Take a look at school lunches. What do you send? Sandwiches made of bread containing high fructose corn syrup, greasy chips and cookies/candy. I am totally guilty of it, as of late. Ryleigh who loves salad and Greek yogurt in her lunch, is eating her friends treats and not her own lunch. The temptation is too much and she wants the good stuff. So instead of being strong, I cracked. I don't want Ryleigh sneaking food and developing a life long habit of being a closet junk-food junkie. So, I caved and bought chips and cookies. I don't pack it daily and not much of it when I do. Yet, I did what went against my beliefs due to pure pressure.


I must get back on the wagon!

Blogging about it will help me be more accountable for my actions. I must start now! Today was the last straw for me. I knew I had to do something when I snuck into the fridge in the garage and cracked open the can of Coke that has been there for months but has never been a temptation. I totally cracked and drank half the can. While I realize it should be a big deal, I had gone a full six months without even a sip of soda, I felt as though I had hit rock bottom. Now is the time to pick myself up and begin to treat my body like a temple. I am not saying that the occasional treat is off limits. The key word here is occasional, not everyday. I need to be smart about what foods I put in my body. How will it make me feel mentally, physically and emotionally?

Now, it is my new found dedication to beating food... a life long struggle.

This is on the menu...
This is not.Here I go...

Waffle Recipe

Waffles with Mixed Berries

• 1 3/4 cups Spelt Flour
• 2 TBSP EAS Vanilla Protein Powder
  
• 1 TBSP Ground Flaxseed
• 1 TBSP Wheat Germ
  
• 1 TBSP Baking Powder
• 1/4 teaspoon salt
• 5 Egg Whites
• 2 cups Skim Milk
• 1/2 cup cooking oil
• 1 1/2 cups mixed berries

In medium bowl mix all dry ingredients together, set aside. In another medium bowl combine all wet ingredients and mix well. Add wet ingredients to dry ingredients. Stir just until moistened, gently fold in mixed berries (batter will be lumpy).

Pour 1/2 cup of batter on to grids (I use a Belgian waffle maker) of a pre heated, lightly greased waffle baker. Bake according to manufacturer's directions, do not open until done. Repeat until all batter is gone.

I top my waffles with 1/2 cup unsweetened applesauce and enjoy with 3 boiled egg whites.

Cleaner than ever...

Having a child with new found food allergies leads us to living a much "cleaner" lifestyle.

Details here...
http://erna-therays.blogspot.com/2010/05/results-are-in.html

That's my girl...

What is in Ryleigh's school lunch?

• green leaf lettuce w/ feta, cracked pepper, a generous squeeze of lemon and a spritz of olive oil
• sliced turkey on multi grain bread w/mustard and a touch of mayo
• greek yogurt (vosko is the best w/10 grams of protein and very little sugar)
• sliced kiwi and strawberries
  

Ryleigh LOVES to eat like this for lunch and asks for it daily. That makes me one proud mama.

Wiped out...

Today's workout consisted of...

• 10 minute warm up on treadmill - 5.5 run

Legs: 12 reps - 3 sets each

• seated leg press - 165 lbs
• alternating barbell lunge - 50 lbs
• stiff-legged barbell deadlift - 60 lbs
• stability ball hamstring curl
• seated calf raise - 35 lbs
• reclined leg press - 25 lbs (guy who rescued me last week came up to me and asked... "Do I need to find a trainer to show you how to use the machine?" Ha ha, funny guy)
• standing calf raise - 60 lbs

Cardio:

• 20 minute treadmill run - 5.5 pace
• 10 minute elliptical - random setting - level 6
• 38 minute swim - 50 laps (just over 1000 meters)
  

I have NOTHING left in me...

Embarrasing gym moment...

 This had always been the only leg press I had ever used at the gym.

Then Thursday, I decided to venture out and try a new machine...

I put two 25 lb weights on the bar and hopped on. A friend of mine walked by and I asked her if she knew how to use it. She proceeded to try and explain, but didn't really know either (she tried a few weeks ago and got stuck).  She did, however, think that my 50 lbs might be too light, but I decided to stick with that weight for starters. When I released the lever to begin my press, the weight on my legs was insane. Panic sunk in when I realized there was absolutely no way I could push it back up!!!  I immediately yelled, "Annette, help! It's too heavy".  So my little 5' tall 90 lb friend ran over and tried to help me push it back up.  Panic quickly set in for her as well when she realized that even the two of us together could not get it back up in the rack. Annette then started yelling for help (are you getting the visual on this whole scene yet?) as we are struggling to keep the weight from crushing me. Luckily, 4-5 guys rushed over to help get this crazy machine back to its starting position.  Finally, we were able to get it up and get me out of there. Needless to say, I was so embarrassed I couldn't even press 50 lbs!

One of the guys who came to the rescue asked Annette and me, "What in the world were you doing!?!?"  Turns out there are actually two bars to put weights on (I guess for the insane), but I thought that the lower bar was just a holding rack for weights not being used. So, whoever was on the machine last didn't put their weights away and I was using what they had, PLUS the 50 lbs I added.  In a nutshell, I was trying to press 750lbs!!!!!!!!!!! The only word that fully best explains how I felt.... RETARD.  After being told what went wrong, I got back on the machine, making sure that I had the correct amount of weight this time, and promptly pushed that sucker up without a problem.  Guess I will do a little more research before trying out new machines in the future.

Confession...

So, I totally lost my mind!!! I was a crazy person trying to hunt down chocolate in my house yesterday. What I did find didn't scratch the itch yet, I kept on shoveling it into my mouth. I had 2 bites of each of these... Snickers, Baby Ruth, Butterfinger and Almond Joy. I also partook of a handful of raw almonds with some Reese's Pieces. I figured the almonds made it somewhat healthy. Just trying to convince myself that it was okay. Well, I guess since I am confessing I should go ahead and get it all out. I also had a handful of raw almonds and Reese's Pieces at 10 o'clock the night before last. There it is, my nasty dirty secret - I am a total binger!!!

What is wrong with me!?!? I don't even care for candy bars, I would much rather have a bowl of ice cream. I think I will blame it on PMS and the fact that I was fasting. Next time, I will have a protein bar. I can enjoy one just as much and without the guilt. Today is a new day.

Turkey Burger Recipe

Compliments of the Eat Clean Diet for Family and Kids

Yield: 3 cups/9 burgers * Prep Time: 20 min. * Cook Time: 10-12 min.

1 lb. lean ground turkey
1/2 c. oat bran
2 Tbsp finely ground flax seed
2 egg whites
1/4 c. low-fat chicken broth or vegetable stalk
2 Tbsp cooked sweet potato
1 clove garlic, pressed through a garlic press
Freshly ground black pepper
1 Tbsp low-sodium soy sauce
Dash Worcestershire sauce

Combine all ingredients, coat hands with olive oil to prevent sticking & form into patties. Heat griddle over medium-high heat. Spray with cooking spray. Place patties in pan. Brown for 4-5 minutes each side.

Calories: 120 Calories from Fat: 51 Fat 6g Saturated Fat: 1.3g Trans Fats: 0g Protein: 12g Carbs: 5g Dietary Fiber: 1.5g Soduim: 190 Cholesterol: 40mg

Dinner at the Ray's

A colorful and healthy dinner...

fresh farm spring mix salad (thanks Nicole) w/tomatoes, feta cheese, lemon juice & balsamic vinegar

baked sweet potato fries seasoned w/olive oil, pepper & a dash of seasoned salt

grilled turkey burger patties

(recipe to come)

Delish!!!

What have I done?

I always try to bite off more than I can chew. Thanks mom for passing that one onto me. I decided to help some friends (x3) get on the road to a healthy lifestyle, start training for a sprint triathlon and go on a STRICT "pre-vacation" diet, while still carrying on with my everyday mom/wife duties. What was I thinking!?!? Even though I am wiped out, I am loving it - NOT the strict diet part. If anyone wants the food plans that I have (I have several), let me know. I will not be typing them up - too much work. I will gladly send them your way or let you know where to find them.

Cooler 1 Meal Plan - strictest of all plans - I was only able to stick with it for just under six days (waitressing at the LDS Prom really through me for a loop - who can resist cheesy garlic bread, chocolate cake and cheesecake?). The book suggests 1 - 2 weeks max! You are to eat oatmeal or other hot grain cereal for breakfast with flax seed, wheat germ and bee pollen only - nothing else (normally I would add unsweetened applesauce). After breakfast, all other meals (4 more) are lean protein, high water content greens, one sweet potato and one apple. Flavor of any kind consist of lemon juice, balsamic vinegar and pepper. I did cave a few times during the week and enjoyed Crystal Light. I managed to lose 3 pounds in the first 3 days!!! Then somehow it came right back on during days 4 and 5. Might be a reason why I cracked at prom... :) Maybe, I just don't need to lose weight - guess I just have too much muscle:) Now lets move on to a normal eating plan...

My unhealthy prom splurge ended up rolling over to Sunday as well. After breaking my fast, I lost all self-control. Next time I will not be bringing home the left over cheesy bread, cake and candy. Chris and I totally made ourselves SICK!!! It's funny how your body gets use to a certain way of eating. I was bad and a bit out of control, but not like I would have done before learning about eating clean. My body just doesn't do well when I eat such garbage. The next day, I was so sick and in terrible pain. My tummy has never hurt so badly - it was seriously worse than contractions. As I was doubled over from the pain, Elle said I looked like an old lady (all hunched over). I had to crouch down on the ground and try to breath through the pain as it got worse and worse. After dropping Ry at school, I literally crawled into bed for a few hours. When I got up, I was pretty much fine. I could actually function. I told Chris to never ever let me do that again.

Family Meal Plan - Thank Goodness!!! I have missed having a variety of fruits and grains, not to mention a little dairy too. I do enjoy low-fat cottage cheese with fruit every now and then. I am oh so very happy to be able to enjoy my brown rice cakes with sunflower seed butter and hummus - can't forget the hummus! I can't truly enjoy lunch anymore without it. I am a little less stressed and cranky now that I am eating a variety of good food. My body functions properly, too:)

I started swimming this week in preparation of the sprint triathlon. Can't remember the last time I swam for exercise. Probably because it's never happened. Perhaps I should have started swimming before I signed up - it is a bit more difficult than I expected. Let the fun begin...

Don't Let Salads Fool You

Just because it's a salad doesn't mean it's healthy. BEWARE...

Outback Steakhouse Queensland Salad with Blue Cheese Dressing
1,097 Calories; 82 grams Fat; 3,100 mg Sodium - Radically improve nutrition by trading this for a 6oz sirloin, green beans, and a small house dressing with balsamic vinegar and fresh squeezed lemon.

Qdoba

Build Your Own Taco Salad

1,090 Calories; 62 grams Fat; 1,900 mg Sodium - For half the sodium and a fraction of the saturated fat and calories, try a naked burrito with pulled pork (yes!), beans, guac, fajita veggies and mango salsa. Go even leaner and skip the guac!!!

Chili's

Boneless Buffalo Chicken Salad
1,070 Calories; 77 grams Fat; 4,380 mg Sodium - Instead of this salad on calorie and sodium steroids, try the Guiltless Grilled Chicken Sandwich, with only 360 calories and ( a still-high) 1,390 mg sodium.

California Pizza Kitchen

Cobb Salad w/Ranch
1,138 Calories; 21 grams SATURATED Fat; 1,624 mg sodium - Skip the Ranch and go for the Fat-Free Balsamic Dressing. If you must have ranch ask for it on the side and lightly dip your fork before each bite. Really slash the calories and skip the bacon too. Your best bet would be to order the Asparagus and Arugula Salad at 173 Calories.

So next time you're dining out, think before you order...

I am doing it!!!

Saturday May 29, 2010
6:15am
Lake Pleasant

Post workout "green smoothie"

1 c. Naked Superfood juice (green)
1 handful frozen fruit of your choice
1 heaping handful of fresh spinach
1 tbsp flaxseed meal
1 tbsp wheat germ
2 scoops EAS vanilla protein powder
ice
add water if needed for proper blending

Blend together, Enjoy.
I promise, it really is good.

Meals - days 4 & 5

Day 4 - Daily Total: Calories: 1,760, Protein: 107 grams, Carbs: 209 grams, Fat: 55 grams
Breakfast: 2 slices whole grain bread topped w/ 2 tbsp peanut butter, banana slices and 1 tbsp honey
Snack: 2 small apricots
Lunch: 1 round whole wheat pita w/ 2 oz melted low-fat cheese and tomato slices, 1 cup noodle or rice soup
Snack: 6 oz low-fat yogurt, 2 tbsp raisins
Dinner: 4 oz shrimp, 2/3 c. couscous, 1 c. steamed greens, 2 c. salad, 2 tbsp low-fat dressing, 2 tbsp olive oil

Day 5 - Daily Total: Calories: 1,850, Protein: 109 grams, Carbs: 229, Fat: 55 grams
Breakfast: 1 whole grain English muffin, 2 tbsp light cream cheese, 1 egg, 1 small banana, 8 oz skim milk
Snack: 1 c. frozen berries
Lunch: Hoagie: 4 oz turkey, 1 whole wheat roll, lettuce, tomato, 3 slices of avocado
Snack: 6 oz low-fat yogurt, 1 apple
Dinner: 4 oz ground turkey (97% fat-free) made into meatballs, 1 c. marinara sauce, 1 c. cooked whole wheat spaghetti, 2 c. salad, 2 tbsp low-fat dressing

Healthy Meal Plan...

Day 1 - Daily total: Calories: 1,675, Protein: 125 grams, Carbs: 179 grams, Fat: 51 grams
Breakfast: 1 c. cooked oatmeal, 3 egg whites, 1 banana, 6 almonds, 8oz skim milk
Snack: 1 medium apple
Lunch: Turkey Sandwich: 4 oz turkey, 2 slices whole wheat bread, 1oz low-fat cheese, 1/2 c. carrot sticks, 1 cup veggie soup
Snack: 6 oz low-fat yogurt, 1 plum, 6 whole grain crackers
Dinner: 4 oz salmon, 1 medium sweet potato, 1 c. steamed asparagus, 2 c. salad, 2 tbsp light dressing, 2 tsp olive oil , 1 small whole wheat roll

Day 2 - Daily Total: Calories: 1,851, Protein: 102 grams, Carbs: 172 grams, Fat: 83 grams
Breakfast: 3/4 c. high fiber cereal (Kashi Go-Lean), 8 oz skim milk, 1 small banana
Snack: 1 orange
Lunch: Tuna Sandwich: 4oz tuna, 2 tbsp light mayo, 1/2 c. pretzels, sliced zucchini
Snack: 1 oz low-fat string cheese, 15 grapes, 12 walnuts
Dinner: 4 oz lean beef, 2/3 c. brown rice, 1 1/2 c. stir-fry veggie mix (sweet peppers, mushrooms, broccoli, 3 tsp canola oil)

Day 3 - Daily Total: Calories: 1,770, Protein: 85 grams, Carbs: 209 grams, Fat: 66 grams
Breakfast: 1 c. cooked Cream of Wheat, 1/4 c. skim milk, 4 whole dried apricots (chopped) 1 tbsp dried cherries, 1 tbsp flaxseed meal
Snack: 1 kiwi
Lunch: 4 tbsp hummus, 1 round whole wheat pita, carrot and celery sticks, tomato slices
Snack: 6 oz. low-fat yogurt, 12 nuts, 1 small pear
Dinner: 4 oz broiled chicken, 1 medium sweet potato, 1 c. green beans, 2 tsp olive oil

Meals - days 4 & 5

Soda...

There's no way around it, it is so very bad for you. I have tried to figure out a way to keep it in my diet, even just one per week, or even one per month. But for me, it is all or nothing. I absolutely LOVE Coke, and McDonald's is the best - the carbonation/syrup ratio is perfect. Mmmm, I can feel the burn in my throat right now. As much as I truly enjoy it, I have decided to give it up completely, forever. Farewell, my wonderful friend...

To eat fat or not to eat fat?

"If you don't get enough fat, you'll crave carbs because the body turns carbs into fat."

Good-for-you fats support your immune system, detoxify your body and aid in cell reproduction, brain function, energy production and blood sugar regulation. Best of all, "when you get enough good fats, it's easier to avoid all the bad stuff because your body craves it less."

But what's enough? You should aim to get 25-30 percent of your total daily calories from fat (that's between 50-60 grams of fat for a daily caloric consumption of 1,600-2,000). So does fat help me lose weight? "Yes, it can. It's ironic because it helps you feel satisfied so you eat less, and fats also boost you metabolism." Note: Coconut oil is the best for fat loss.Coconut Oil

Extra Virgin Olive Oil

Nut Butters
Or in our case... Sunflower Seed Butter

Avocado