You can’t achieve your outcome (goal) if you don’t consistently change a behaviour.
One area we focus on during any of the healthy programs that are offered (Busy Mama Reboot, 10 Day Detox, Holistic Weight Loss/Management) is adding healthy fats to our diets. One change could be adding a fish oil supplement, an avocado to your salad, some hemp/chia seeds to your breakfast or making fat lattes – which my clients LOVE!
The important point is to make one change only and make it a habit before you start adding more habits because then you are more likely to stop doing everything!
We’ve been told for years that eating fat will make us fat…but that is not true. Today there are more low fat/no fat products than ever before and our population is getting more obese by the mouthful.
I bet that you might even be afraid to eat more fat during your day…I know I was. To start my morning with oil added to my morning routine does not sound inviting or productive, but let me tell you, in days I could see the fat melting from my waist and thighs. (Also, my energy went up, my cravings went down and the spikes in my mood leveled out). I have also consciously starting adding more healthy fats to each meal and snack.
How did I start this new adventure?
For years I have been consuming MCT oil or coconut oil during the day but never in the morning (such as added to my smoothies, cooking with it or a tablespoon before a meal—because I know the brain is 60% fat and good fats are required for healthy living). After reading the Bulletproof Diet by Dave Asprey, I started to add his brand of Brain Octane to my morning tea (plus his collagen)…this translated into a inches lost from my butt and waistline, a softening of my afternoon slump and my sugar cravings decreasing.
Then I stumbled upon healthfulpursuit.com and loved what holistic nutritionist Leanne Vogel was saying and bought her e-book, The Keto Beginning: Complete Guide +30-day Meal Plan…which has 17 chapters, 147 pages + over 70 high-fat, low-carb, moderate-protein, dairy-, gluten-, sugar-, grain-, legume-free recipes. It’s the rocket fuel for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.
It has further expanded my knowledge about nutrition and it is definitely worth the read. You can pick up a copy here…..
Which brings me to today…Your Fat Loss Friday Tip….What behaviour change can you make to add more healthy fat into your diet?? If one is making a fat latte, then check out these super recipes.
If you can’t seem to sort out what to do, then email me at firstname.lastname@example.org for Nutrition and Lifestyle Coaching and I will be more than happy to chat with you.
In the meantime…enjoy this Turbo Fat Charge Latte from Leanne…
This Turbo Fat Charge Latte formula has…
- The MCT oil: boosts metabolism, kicks up our fat burning.
- The cacao butter: boosts serotonin levels so you start the day off happily.
- The collagen: resets leptin, so that your body understands what fuel is what.
- The hemp hearts: send the message to your body; specifically your hormone system, that everything is safe. 3 tablespoons of hemp hearts are 0 net carbs, so shouldn’t stop your “fast” if you’re practicing intermittent fasting.
Turbo Fat Charge Latte
- 8 oz. brewed decaf coffee or regular coffee or your favorite tea or hot water
- 1 tablespoon MCT oil or coconut oil
- 1 tablespoon cacao butter
- 1 tablespoon hemp hearts
- 2-4 drops alcohol-free stevia, optional
- 1 tablespoon grass-fed collagen
- Brew coffee or tea, add to the jug of your high-powered blender along with MCT oil, cacao butter, hemp hearts and stevia. Blend on high for 1 minute. During the last 10 seconds, add collagen. Transfer to a cup and enjoy.
If this is overwhelming…just start by adding a tsp to tbsp. of coconut or MCT to your tea or coffee in the morning. This action step is better than taking none at all.
MCT Oil vs. Coconut Oil: Totally a preference thing. Do what feels right.
How To Make Vegan: Replace the collagen with a touch-more hemp seeds, up to 3 tablespoons (3 tablespoons = 3g carbs, 9g protein)
What is MCTs and the Benefits
According to rebootedbody.com, MCT oil is a concentrated form of coconut oil. The extremely healthy saturated fat in coconut is comprised of Medium Chain Triglycerides (MCT). And MCT oil is a concentrated form of that fat. However, according to healthimpactnews.com, MCT oil has had the amazing fat – lauric acid removed and the author states that eating coconut oil is better…if you are confused, don’t be. Balance it out. I cook with coconut oil and use it on my hair, skin and teeth. I drink MCT oil and use it for my teeth. Play around and find out what works for you.
It’s a boost for your metabolism. MCTs increase the body’s ability to burn more energy by increasing thermogenesis.
It’s a kick-start to awesome weight loss. MCTs may help reduce the size of fat cells, leading to weight loss.
It’s a constant, steady energy. MCTs provide rapid-fire energy, directly to the places that need it most, burns clean and constant without the energy lulls.
Its rocket fuel for your brain. MCTs quickly raise ketone levels to provide your brain with an alternative fuel that won’t die out.
Let me know how adding MCT or coconut oil to your morning changes affects your outcome…
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Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and had coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Level 1 Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca
Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.
Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!
Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.
The Bulletproof Diet by Dave Asprey