September 9, 2018/Uncategorized

‘It’s a common misconception—oh, don’t eat that, it has a lot of fat in it. Fitness fiends and non-fitness fiends alike assume women should never have any fat at all, but authors William D. Lassek, M.D. and Steven J. C. Gaulin, Ph.D. will have to disagree. In their book, Why Women Need Fat: How ‘Healthy’ Food Makes Us Gain Excess Weight and the surprising solution to Losing It Forever, the two discuss just that–why women need fat, plus the kinds of fat they should be consuming daily.

“The idea that all fat is bad and unhealthy seems to be widespread, whether it comes in our diets or is part of our bodies. One reason for this is that the label of every food product we buy starts off by listing its (usually high) percentage of our daily ‘allowance’ of fat,” the authors say. “And most women, even many who are quite thin, would like to have less fat on their bodies. But in both cases—bodies and food—some kinds of fat are beneficial for health, while others can be unhealthy.”‘

Naturally, I have to share a couple of my favorite fat bomb recipes with you – compliments of Chalene Johnson’s The 131 Method.


Nutty Bombs


•¼ cup coconut oil

•¼ cup coconut butter

•¼ cup almond butter

•10 drops liquid vanilla stevia

•Pinch sea salt






In a small pot, add all ingredients. Heat over low-medium until melted. Spoon evenly into 8 silicone muffin cups (mixture will only reach about ¼ full).


Cal 146

Fat 15g

Carbs 2g

Peppermint Patties


•½ cup coconut butter

•¼ cup unsweetened shredded coconut

•2 tablespoons coconut oil, melted

•1 teaspoon peppermint extract

•½ teaspoon liquid stevia, or to taste

•½ cup dark (70% cocoa) chocolate chips, or Lily’s sugar-free chocolate chips

cup coconut oil

•12 muffin liners


Soften coconut butter by microwaving or placing jar in a bowl of hot water.

Mix together the coconut butter, coconut, 2 tablespoons coconut oil, peppermint extract and stevia.

Distribute evenly over the 12 liners and freeze for 10 minutes, or until hardened.

Combine chocolate chips and remaining coconut oil in a microwave-safe bowl and heat in 20-second increments until melted (or use a double boiler).

Spoon over the coconut layer and freeze again until firm. Save in refrigerator or freezer until ready to eat.


Cal 170

Fat 20g

Carbs 6g

Do you love these recipes? Learn more about The 131 Method here. 


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