Gazpacho is called a summer soup, but don’t let that restrict you.
It’s a great make anytime of the year.
Not only is it great tasting but it’s also very filling, considering what’s in it.

This is a great dish to take to barbecues, a day at the beach
or simply a solemn snack at the kitchen table.

1 hothouse cucumber
1 red bell peppers (cored and seeded)
4 plum tomatoes
1 small to medium red onions (I onion)
2 garlic cloves, minced (3 cloves)
3 cups tomato juice
¼ cup white wine vinegar
¼ cup olive oil (cold pressed)
½ tbsp. kosher salt (I use regular)
¾ tsp. freshly ground black pepper


The gazpacho should be chunky never pureed.
Place each vegetable separately into food processor until coarsely chopped.
After each vegetable is processed, combine them in a large bowl and add garlic,
tomato juice, vinegar, olive oil, salt and pepper.
Mix well and chill before serving.
The longer the gazpacho sits, the more the flavours develop.

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Medium Chain Tryglycerides


Have you ever heard a running talk about ‘hitting the wall’ or ‘bonking’ (no not boinking).

Hitting the wall and bonking refer to when a runner,
after a couple of hours expends all their easily accessible reserve energy.
Suddenly the same effort they were using 5 minutes ago becomes extremely difficult to maintain.

A lot of people have now adapted this terminology as a part of their exercise experience.
The problem with this is that many people still have easily accessible energy.
It wasn’t that there body has lost it.
It’s that the fuel source they recently consumed is influencing their blood sugar levels.

Most people will consume light grains or fruits before their extended activity.
These cause a spike in your blood sugar levels.
And what goes up must come down, crashes in fact.

So what about fat?
We are learning more and more about how certain fats are essential to health.
Medium Chain Tryglycerides (MCTs) to be specific not only can help in your weight loss efforts,
they can also improve your athletic performance.

These  are fats with an unusual chemical structure that allows the body to digest them easily.
Most fats are broken down in the intestine to be transported in the blood.
MCTs are taken to the liver, where they are used directly for energy.
In this sense, they are processed very similarly to carbohydrates.

Athletes often sip carbohydrate loaded drinks during exercise.
Like other fats, MCTs provide more energy per gram than carbohydrates,
without negatively influencing your blood sugar levels.
But unlike normal fats, this energy can be released rapidly.

Studies investigating fat as a fuel for exercise have found that increasing free fatty acids
during exercise tends to spare muscle glycogen,
which in turn can enhance the capacity for endurance exercise.
MCTs do not delay emptying of your stomach or absorption for energy.
If you ate regular fats prior to an event it can take a couple of hours to breakdown and utilize.

The body is able to quickly convert them into energy,
and they can actually boost your metabolic rate.
MCTs are rarely, if ever, stored by the body as fat.

Diets high in regular fats as well as refined carbohydrates
typically cause more fat storage due to higher circulating insulin levels.


In addition to the metabolism boosting effects, most people who consume MCTs
report that their energy levels are increased and that the MCTs
have both a satiating as well as an appetite suppressing effect.
This allows many people who typically always feel hungry and frequently overeat
to experience fullness and satisfaction with their food,
allowing them to eat less and lose weight.


Healthy sources of MCTs in the diet

Coconut, Coconut Oil, Coconut Milk
Palm Oil, Palm Kernel Oil

**Raw grass fed butter and cream are also goods choices,
but unfortunately are not available for distribution in Ontario.
Don’t use regular butter or cream prior to an athletic event due to the long breakdown period.

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Making The Commitment

Take a minute a see how to make a simple yet purposeful act.

B.A.M.    Your bare ass minimum.

Keep it simple, make it something you know you can execute with certainty.

Focus what pleasure you’ll get out of making this commitment.

Make sure you have some level of pain you’ll experience if you don’t keep your commitment.  It needs to be pain that you will experience now.  this is the crux for most people because most people are in a position of comfort or quiet pain.  Don’t like where they are but not painful enough to change it.  this is what erodes most people’s true quality of life.

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Sharon’s Chocolate Treat

chocolate sauce bowl

You may look at this and think, hey this is pretty tiny, I’ll need to make a larger batch.
Make it, try it, and then decide if you want to make more.

Eat a little bit and then wait about 5 minutes before eating more.
If you even eat 1/4 of the serving, I pretty much guarantee that 10 minutes later you’ll feel like you ate a brick.  The fat will fill you up and satisfy your appetite.
The Agave will give it a sweetness but offers very little of an insulin response.

Beware that this isn’t milk chocolate, it’s bitter sweet.

¼ cup coconut oil, melted (with low temp in microwave or with hot water bath)
2 tbsp + 1 tsp cocoa
1 tbsp + 1 tsp Agave (or adjust to your tastes
¼ cup walnuts (raw).  Ground coursley
Mix all together, refrigerate, cut into pieces once set.

You can add other ingredients – raisins, cashews, almonds, shredded unsweetened coconut.

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Why Fat’s Are Good to Consume

If you’re goal is to lose weight, then you want your body burning fat.
Carbohydrates are you body’s preferred fuel source.
If glucose is always present then that’s what your body will burn.

Below are a list of food sources to include in your meals and snacks.
are you a subscriber to the ‘low fat strategy’ for weight loss.
If so get over it. No one sticks with it in the long term.

– if you have concerns with mercury and other heavy metals, choose smaller fish with shorter life spans.  Shorter exposure to environmental contaminants means less toxicity of that creature.

Chia seeds
Sesame seeds
Pumpkin seeds
Brazil nuts
Macadamia nuts
Safflower oil
– all of these derive more than half of their fat calories from monounsaturated fats
– make sure your nuts are raw or natural as opposed to roasted

Olive oil (cold pressed)
Sunflower oil (cold pressed)
Sesame oil (cold pressed)
Sunflower (cold pressed)
Coconut oil
– check ingredients to make sure canola or other substandard oils are not included

Natural peanut butter
Coconut milk
Egg yolks (free run chickens)


Fats to Avoid
Commercially baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Vegetable shortening
Fried foods (anything fried in a re-fried oil)
Candy bars
(if the chocolate doesn’t melt on your fingers in the first few seconds it has hydrogenated oils)
High fat cuts of meat and poultry (from grain fed animals)
Palm kernel oil

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Conjugated Linoleic Acids

Easy way to help in your fat burning efforts, Conjugated Linoleic Acids

Here are a few links to help find what you need


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Greek Yogurt Dip

1, 15.5 oz can of white beans, drained and rinsed
1 cup plain Greek yogurt
2 plum tomatoes, diced
1 cup arugula, chopped
1/2 cup Kalamata olives, chopped
salt and pepper to taste
In a food processor or blender, mash the beans.
Empty mashed beans, yogurt,tomatoes, arugula, olives, then mix well.
Let the dip stand for about 20 minutes before serving.
Use cucumbers, sweet peppers, celery or carrots for dipping.
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