Cooking Oils for Healthy Fat

Healthy Oils

Olive Oil

Olive oil is one of the main sources of fat in the much beloved Mediterranean diet. It’s a monounsaturated fat with a deserved reputation for being extremely heart healthy. All olive oil is not created equal. Unrefined extra-virgin olive oil is best. Because it’s pressed at very low levels of heat, the precious health-giving polyphenols are preserved.

Almond Oil

A good oil with a high level of monounsaturated fat and a high smoke point (430°F).

Peanut Oil

This is another oil high in monounsaturated fat, but because of its omega-6 content, it’s best to use unrefined peanut oil in moderation.

Sesame Oil

Used extensively in Asia, sesame oil contains some monounsaturated fats. Some of its benefits come from its unique antioxidants, which aren’t destroyed by heat. It also contains phosphatidylcholine, an important nutrient for the brain. Limit its use because it does have a high amount of omega-6 fats.

Coconut Oil

Coconut oil is a superfood. Most of the saturated fat in coconut oil is the type known as medium chain triglycerides, which the body prefers to use for energy rather than store as body fat. It contains a couple of powerful antimicrobal fatty acids — lauric acid and caprylic acid — and produces ketones, a wonderful source of energy for the brain.


Butter from grass-fed cows is a wonderful fat. You can’t beat the taste, it stands up to heat and new research indicates that full-fat dairy such as butter has significant health properties and may even help combat obesity. Its cousin, ghee, is essentially clarified butter (i.e., with the milk solids removed).

Palm Oil

Palm oil (not palm kernel oil) is another plant-based saturated fat that’s been unfairly demonized. It’s high in a particular type of vitamin E called tocotrienols, which have been shown to have a protective effect on the brain. I strongly recommend Malaysian palm oil – due to the Malaysian government’s pro-environmental policies, this oil is produced using sustainable practices. I use this oil all the time.


Adapted from Clean Eating.

What is Clean Eating?

Clean Eating

Simply put, Clean Eating is eating more of the best options and less of the bad options.

Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

Include some protein, carbohydrate and healthy fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer.

Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which contain most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor).

Adapted from Cooking Light.


January 2016 Beachbody Sale

The Beachbody home workout programs on sale January 2016 are The Master’s Hammer and Chisel, 21 Day Fix, 21 Day Fix Extreme and the 3 Day Refresh.


The Master’s Hammer and Chisel + Shakeology Challenge Pack

As professional fitness competitors and personal trainers, Sagi and Autumn are masters of total-body transformation. And now they’ve teamed up to bring you The Master’s Hammer and Chisel, an expert resistance training system that combines the three essential phases of muscle sculpting—Stabilization,Strength, and Power—to rapidly build, chisel, and refine your physique.

For 60 days, you’ll perform workouts that incorporate all three phases, while fueling your body with Shakeology, the Healthiest Meal of the Day®. With The Master’s Hammer and Chisel and Shakeology Challenge Pack, you’ll finally have the tools—the expert resistance training and the ultimate nutrition—to sculpt the ultimate physique!

The Master’s Hammer and Chisel + Beachbody Performance Challenge Pack

If you already have Shakeology, get The Master’s Hammer and Chisel + Performance Challenge Pack above, which includes the Energize pre-workout and Recover post-workout supplements.


21 Day Fix + Shakeology Challenge Pack

This is THE program by Autumn Calabrese that everyone is talking about.  It combines portion controlled nutrition with 30 minute workouts.


21 Day Fix Extreme + Shakeology Challenge Pack

Autumn Calabrese steps it up a notch with this program, which includes 30-minute workouts and and portion controlled nutrition.


3-Day Refresh + Shakeology Challenge Pack

The perfect start before beginning or ending any program.


The Master’s Hammer and Chisel

Hammer and Chisel

The Master’s Hammer and Chisel is now LIVE for purchase

  • 6 day program with 30-40 min workouts—
    (It’s 6 days but you may want to adjust your rest day – the first rest day is the 4th day in so if you begin on a Monday your rest day will always be a Thursday. TIP: Consider beginning on Thursday so your rest day will fall on a Sunday instead)
  • Nutrition is based on the 21 Day Fix Extreme Meal Plan with 3 options of different routes to take. You decide what PATH.
  • Equipment Recommended–Dumbbells, workout bench OR stability ball, chin-up bar OR resistance band with door attachment (not included in base kit).


Order the Hammer and Chisel Challenge Pack HERE with Shakeology

Order the Hammer and Chisel Challenge Pack HERE with the Performance Line

Body Beast Workout Lengths


My husband is starting Body Beast tomorrow and I’m so excited he’s going to go through a program I have not yet done.  So we were looking up the workout lengths and I thought I might put them here for others as well.

 Body Beast Build Phase

  • Build Legs: 38 min
  • Build Chest/Tris: 48 min
  • Build Back/Bis: 50 min
  • Build Shoulders: 38 min

 Body Beast Bulk Phase

  • Bulk Legs: 41 min
  • Bulk Arms: 35 min
  • Bulk Chest: 30 min
  • Bulk Back: 29 min
  • Bulk Shoulders: 35 min

 Beast Workouts

  • Beast Abs: 10 min
  • Beast Cardio: 38 min
  • Beast Total Body: 38 min

 What Equipment Do You Need

The program says you need dumbbells, a pull up bar, bench OR stability ball and an ez curl bar.  I have a set of Bowflex SelectTech Adustable Dumbbells  weights ranging from 5-52 lbs, this Nautilus bench and this ProForm pull up bar.

Order Body Beast

You can order the Body Beast Challenge Pack HERE.

This post contains affiliate links. If you order the dumbbells or bench from the link I provided on Amazon, I will receive a small compensation. I am an Independent Team Beachbody Coach with Beachbody, LLC and will receive compensation if I am registered as your coach and you order from my links provided.