Now here we go! You must know by now, that there are good fats and bad fats. Good fats help you lose fat. Bad fats will stick to your body like glue. Bad fats are refined sugars, enriched white flour; foods that make your blood sugar spike and then come crashing down. Cortisol is the hormone responsible for the crash. Guess What? Then your crave the sugary foods again. Vicious cycle, right?

Good fats or fatty acids, can boost your health by improving your immune system, metabolize, and help regulate your weight. Here is a list of good fats: Coconut oil and olive oil. Butter, canola oil, and margarine are not on this list.

Now go to the health food store and buy Extra Virgin Coconut Oil. Do not buy a big jar at first. Buy a little joy and introduce this miracle product slowly into your fitness lifestyle.

Coconut oil contains no trans-fatty acids. It helps to maintain already healthy levels of cholesterol. It is one of the most versatile oils in the world. It is not refined, hydrogenated, bleached, or deodorized. No heat is used to create this oil.

The goal is not do have an all or nothing attitude when it comes to health and fitness. Life is not all or nothing. It is persistence, not perfection. No one is perfect. People try to be. But, I choose to accept that I am a feeble human and just do the best I can. Life is too short for that!

Use your imagination and create things that you think might work with Coconut Oil. Jennifer Nicole Lee introduced me to this product. She uses it in her hair. Tosca Reno, Author of The Eat Clean Diet, uses it as a skin moisturizer. This week, I will incorporate this ingredient into my shakes! Baby steps vs. giant steps!

Now, here are 2 ways I suggest to introduce this product into your healthy lifestyle.

Southwestern Omelette:
1 egg: 3 egg whites
1 TSP Coconut Oil
1/4 cup diced onions
1 Roma tomato sliced

Take out a flat skillet.
Add 1 TSP Coconut Oil
Bring to a low heat.
Add onions and sliced Roma Tomatoe and sautee.
Add Sea Salt to Taste.
Add Eggs and stir into an omelette.
Cook on a low fire until omelette is not runny.
Add more sea salt to taste.

Pina Colada Passion:

12 oz water
4 ice cubes
2 scoops vanilla Protein Powder (preferrably BSN whipped vanilla)
1/3 cup pineapple chunks
2 tsp coconut oil
Mix in a blender.

Please add or take away ice and water to reach your desired consistency.