Marketing To Kids

Every time we shop I stop to check out what’s being marketed to kids. They are, after all, consumers. Stores know at what shelf height to put items to grab the attention of the kids in the store with their parent. Once the little sees the pretty box it’s game over. Heaven forbid the kid can read. “But mom, it’s organic and vegetarian!”

The ingredients list on this particular product is horrifying. There are five different kinds of sugar listed! I wasn’t sure what algin is so I looked it up. It’s used to make medicine and it reduces cholesterol. It also so are parents unwittingly feeding their kids some form of statins? I suppose further research on this topic might be necessary in you’re feeding this junk to your littles.



Given some recent questions, I wanted to briefly talk about overtraining. Overtraining is very personal and is based on a person’s fitness level and diet. However, both a conditioned and deconditioned person can overtrain. For instance, a sedentary (deconditioned) person who rows for three consecutive days could be overtraining. A more fit (conditioned) person who engages in HIIT workouts for five days straight could be at risk of overtraining. I think the important thing is to be able to recognize the symptoms of overtraining. These include:

  • Elevated resting blood pressure and morning heart rate
  • Headaches, depression, poor sleep
  • Muscle soreness, slow healing, and suppressed immunity
  • Performance losses, higher incidence of injury, and decreased self-esteem
  • GI issues

So you’re manifesting some or all of the symptoms. What do you do? First, take a couple rest days. NOT active rest days but actual rest days. Second, take a very close look at your diet. Are you getting what you need for repair and recovery? Third, work with a health coach like me who can get you to optimal health!



Carnitas? Maybe. Delicioso? Definitely!

Carnitas? Maybe. Delicioso? Definitely!

Carnitas? Maybe. Delicioso? Definitely!

As most of you know carnitas usually has orange juice as an ingredient. We don't do orange juice so I needed a way to make carnitas (or something close) sans OJ. I can tell you that what I came up with was absolutely delicious. Was it carnitas? I don't really know. I suppose that WHAT is it was is less important than HOW it was, right? 


  • 4 pounds pork butt
  • 1 1/2 small yellow onion
  • 3 Tablespoons oregano
  • 3 Tablespoons garlic powder
  • 2 Tablespoons smoked paprika
  • 2 Tablespoons salt
  • 2 Tablespoons pepper
  • 2 teaspoons pepper flakes
  • 2 Tablespoons lard


Chop onions and put into pot with all other ingredients. We used our instantpot; set on low pressure for two hours as we didn't cut up the pork butt before cooking.

After two hours shred the cooked pork butt and enjoy!

Ewwww, That’s Just a Little Bit Gross

When I get a new client, I stress the importance of truly healthy eating. For me, that means purging the pantry and your life of the toxic vegetable oils we’ve been fooled into using. I know it seems extreme but take a look at the videos I’ve included and let’s talk about health and healthful eating and living. I’m not okay eating anything that’s been extracted with a “solvent” and bleached. How about you? I’ll take lard, tallow, ghee, and extra virgin olive oil any day!

Need some help wading through all this information on health? Let’s talk! In the meantime, take a look at the two videos below.  One is about the extraction of canola oil and the other olive oil.


Farasha Chicken

Farasha Chicken

Farasha Chicken

"Awe mom, chicken again?" will no family member say again if you make this delicious chicken. The flavors are simply amazing and it's crazy easy to make. I made up some Za'tar seasoning sans sesame seeds (because I'm allergic but) feel free to include them. After roasting for an hour the meat was perfectly seasoned, tender, and juicy. This is simply wonderful.


  • 1 4.5 pound chicken - Spatchcocked
  • 1 Tablespoon sumac
  • 1 Tablespoon oregano
  • 1 Tablespoon thyme
  • 1 Tablespoon sesame seeds (optional)
  • 2 Tablespoons ghee or softened butter
  • 2 Tablespoons extra virgin olive oil
  • 1 teaspoon salt


Preheat oven to 425

Combine herbs, sumac, sesame seeds if using, and salt in a bowl with softened ghee or butter and olive oil.

Cut all the way down one side of the chicken's back - an inch or so outside the spine. Use whatever knife works best, but a short serrated knife seems to work well. Once the back is split, open up the chicken (breast side up) and flatten it by hand.

Lay chicken on a baking pan breast side down and rub spice mix into the meat. Turn over chicken and repeat on the breast side.

Roast breast side up for one hour and enjoy!

Have You Tried Ghee?

You see, dairy and I just don’t get on very well. I guess it’s true what they say about cow’s milk being for baby cows and not humans! While shopping yesterday we found this little jar of delicious on sale. Who can turn down ghee… ON SALE? Obviously,  not me!

Now, we make our own ghee. But when folks ask, I like to be able to ( with a straight face) sing the praises of brands you can get in your local markets. Eat Good Fat’s Ghee gets lots of singing. When I opened the jar my olfactory nerves were literally jumping for joy. That irresistible smell of melting butter hit my nose and, oh the happiness! I couldn’t wait to taste it and when I did I wasn’t disappointed. It’s rich and buttery and extremely satisfying. (If product images don’t appear, please disable your ad blocker – at least for

Amazon doesn’t currently carry Eat Good Fat but we can recommend:

We also use and are very happy with Ghee by 4th & Heart. The Vanilla Bean ghee is incredible if you like buttered coffee!

You can also Click Here for all Ghee on Amazon.

Oh My Lovely Porterhouse

You know how you should let meat rest before you go all caveman (or in my case, cave woman) on it? That is by far one of the hardest things I did today – wait for that big, beautiful, perfectly rare porterhouse. My wonderful husband pan seared that beast in some grass fed tallow. We’re big fans of tallow and other healthy animal fats!

I do, as we’re certain you’ve ascertained, like my steak rare. I also prefers it very lightly seasoned with only the basics – salt and pepper. According to me, “If it’s a good hunk of meat it wont need much!”

“What about the green stuff?” Shaved brussel sprouts sauteed in bacon grease and seasoned with  (you guessed it) salt and pepper. In our kitchen the KISS method is the rule, not the exception. The simpler the better!

Soup Weather?

Chicken Noodle Soup

Chicken Noodle Soup

I think I am one the first to jump on the soup train once the temperatures drop below 70. No laughing, I live in the southwest so soup weather is short lived and much appreciated. My terrific husband made some scrumptious broth with the carcasses from the weekend and I kicked the field goal with some delicious soup. This simple and satisfying bowl of goodness was loaded with healthy fats, plenty of flavor, and tons of fiber. How can you go wrong?


  • 1 package Miracle noodles
  • 1/8 teaspoon red chili flakes
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 2 Tablespoons ghee or butter
  • 2 Tablespoons EVOO
  • 2 full ladles of broth
  • Chicken meat to taste
  • 2 Tablespoons chopped parsley


Rinse your noodles and set aside. In a pot heat 2 Tablespoons of ghee or butter and the EVOO. When the ghee has melted add the noodles, cumin, pepper flakes, salt, and pepper and sautee until the noodles are heated through. Add 2 full ladles of broth (about 2 cups) into the pot and heat through. If you are adding chicken now is a great time, and this is a great way to use up leftover chicken.

Top with chopped parsley and if you're feeling adventurous enjoy with a "Not Rubber Biscuit"!

Is Your Nutrition on a Cliff?

Do you eat these little sugar bomb gems? That carbohydrate number is nothing shy of terrifying and is more than Coach Loli eats over 3 or 4 days!

The Coach used to fall for the marketing that makes these “a perfect meal replacement” but she’s wised up and no longer needs or wants these over-processed carb and sugar laden, blood sugar spiking bars.

Pop quiz. How many times is sugar mentioned in the ingredients list?

Smokey the Pig

Mr. Coach could win an award for this big ole hunk of oink! He seasoned it simply with salt, pepper, and garlic powder then smoked it for 16 hours. It came off the smoker with a delicate but crispy outside and a moist, flavorful, and tender inside.

Smoked Pork Shoulder
Smoked Pork Shoulder

Are you a smoked meat fan? Do you want to become a smoked meat fan? The Coach and Mr. Coach would love to see pictures of your smoker productions!

“But I don’t have a smoker!”  Check out some of these options – some very reasonably priced! (If you can’t see the Amazon items below, please exclude from your Ad Blocker. We don’t pummel you with ads and only link to affiliate items we are recommending.)

Here’s a very reasonable priced unit that won’t take up a lot of space.  It’s electric so temperature management is a bit simpler.

This next example is pricier and more elaborate.  It’s also electric but has some more sophisticated controls and a nice wood chip loading tray.

Here are a few options of all sorts and price ranges.  Electric?  Wood / Charcoal?  Metal?  Ceramic?  Strange little doodads?  You can probably find what you need to get started smoking.