Superfood Fat Bomb

Trendy and Pricey 

Fat Bombs, have you heard of them? Those doses of luxurious fat mixtures people are putting in their morning coffee in order to rev up the metabolism? Well, they are here and they’re pretty trendy right now.  Which means they can be very expensive.  

Usually fat bombs come in powder form, are added to morning coffee and can cost up to $4 serving.  What I did here was improve the nutritional value of (already awesome) fat bombs + cut the cost way down–like 75% less than your typical fat bomb serving.  

What is the Point?

Great question.  Since I try to live the ‘low carb’ or ‘keto’ kind of lifestyle and my carbs are very precious to me, I am always looking for ways to maximize them.  That’s where the superfood drink Shakeology comes into play in this recipe (and more broadly, in my life).  For just 4 carbs and 53 calories in 1 T of the powder, I get super-greens, anti-oxidant fruits, pre- and probiotics, digestive enzymes, stress-reducing adaptogens and 3 servings of veggies.  

Chocolate Cake Batter? Yes, Please

Plus, this recipe tastes like chocolate cake or brownie batter.  It really does.  I eat mine like a peanut butter cup with a cup of coffee in the morning or as a snack to get through the afternoon.  This delicious healthy dessert-like bomb gives me energy, even for my fasted workout, and I don’t crave all the way to lunchtime like I used to.

Pro Tip

You don’t need to use Kerrygold brand butter, but do find butter from grass-fed cows.  It’s nutritionally superior to other butters, tastes amazing and has the most velvety texture on the palate imaginable.

Cake Batter Fat Bomb
1 T melted Kerrygold butter
1 T melted organic coconut oil
1 T Chocolate Shakeology

Blend. Chill. Devour.


273 calories
26 g fat
4 g carb
6 g protein


Road Food for Fit Foodies


Mom and Me Hitting the Road


Road Food for Fit Foodies

For the healthy conscious road food can instill fear (What am I going to eat while I travel?), and for the “fit foodies’ it can bring joy (Oh, the adventuresome good I’ll find along the way!).  For me, road food  is usually a combination of the two.  You can find some amazing food almost anywhere, but sometimes healthy road food options fall short, which means you’re faced with drive-thru, highly processed, low-nutrient foods that leave you tired, hungry, edgy and unsatisfied.  Boo to that!

On my recent month-long trip to Palm Springs with my mom, we decided to eat as healthy as possible + enjoy a nice dinner at nice, complete with a glass of wine or two.  We drove down Interstate 5 from Washington to Northern Cal, turned left, hit the coast and wended our way through wine country and on to the desert.  It all went well because we had a plan.

First, we knew exactly where we were going to stop every night, scoped out restaurant options in advance, even making reservations on at least one occasion.  This not only gave us a daily ETA, but a specific dinner destination.

Second, we brought along a plug-in cooler/heater unit to store food. This not only saved us time but money because we always had lunch and snack foods ready at hand.



The Ever-Handy Plug-In Car Cooler


Third,  because we enjoy a good cup of coffee, we scoped all the nearby Starbucks in the next-day’s destination area.  We started our mornings out with a cup of joe and sometimes augmented our cooler lunch food supply with a Bistro Salad or other item (tip: Starbucks has some great, healthy made-daily salads and Bistro Box items.  The nutrition info is listen on each salad or box container (or go here ahead of time to check out the nutrition info:  If you count calories or keep track of protein and carb grams for your nutrition plan, it’s all there to see and pretty easily calculate.  There are items for ‘snacking’ as well as a full-on meal.  Almost every store has the same menu, so you can count on your faves being available from store to store.  Just be careful to pass over the 25-fat gram scones and reach into the case for one of the healthier food options instead.


road food

One of My Fave Bistro Boxes, Packed with Protein


Fourth, while the hotel we belong to and stayed at along the way, offers breakfast (in which we could always get the healthier options of boiled eggs, toast and bottle water), we always knew that we could grab a sensibly-portioned, fairly clean ingredient breakfast sandwich while we were getting our Uncle Bucky’s coffee.  Again, that was handy and didn’t derail our nutrition efforts the first thing every morning.  Bonus!

Fifth, we made sure the food we DID pack was nutrition packed, mostly because that’s the way we eat (we work out daily and get HUNGRY!), but also because our trip lasted an entire month, the car was loaded up (including a prime spot for my Puggle Henry) so we had no space to waste.


Henry on the Road--See the Cooler?

Henry on the Road–See the Cooler?


Road Food: What to Pack


So, what DID we pack, you’re wondering? Here’s what made it into the cooler:

Raw almonds + walnuts (we bought a large bag of each back at our big-box store to save $ but you can find them at your grocery store, and along the way at convenience stores, for a pretty $).

Apples, bananas + grapes (any raw fruit is good, but the heartier exterior the better as you’re packing it in a cooler)

Organic lunch meat (if you can find lower sodium great because you don’t want to dehydrate yourself on the road and have to stop all the time to potty!)

Crackers.  Find a nutrition-packed one with Omega-3 seeds, whole grains and nothing chemical-y added.

Protein bars.  I like the brands that have nuts for protein and dates for sweetener, but there are many good ops.  The rules of thumb: the shorter the list of ingredients the better; if you can’t pronounce an ingredient don’t eat it.

Veggie sticks/packs.  Try to find organic ones if you can, but in any case get some veggies in your bod! Carrots, broc, celery and other hardy veggies will last in your cooler several days.

Hummus.  Something yummy + healthy to dip those veggies in.  Find as ‘clean’ of one as you can.  Essentially the ingredients should include chick peas, olive oil, salt, pepper and tahini and not much else. The neat thing is hummus and chips packs are now available at convenience stores so you might be able to gas up + buy some at the same time in a pinch. Oh, this also makes a great cracker or sandwich spread.


road food

Veggies + Hummus


Boiled eggs.  Okay, this is ONLY if you have a cooler with ice or that is plugged in and cooling your box.

Cheese/sticks.  I like a slice of cheddar or mozz on my sandwich and some of you may NOT like that.  But if you do, find a naturally lower fat high-protein cheese).

Sprouted bread.   I prefer the Trader Joe’s variety because it tends to be ‘softer’ than some, but the reality is, it’s great to have something to put your cheese and lunch meat on and if you’re driving a sandwich is not too hard to eat.  Salad? Forget it.  You gotta pull over, lol.

Mustard.  Bag the other condiments because to me they are superfluous, but if you’re going to make any sort of a sandwich, come now, you need something moist.

Dried fruit.  This go great alone or with your nuts; in fact you may just want to find a nice, raw ‘trail mix’ and call it good.  Just make sure there are not too many M & Ms in there.  Some people balk at the ‘sugar’ content in dried fruit but the thing is, on the road you need energy and the less minimally processed your snacks, the better.

Bottled water.  This might sound obvious, but skip the caffeinated and sugary drinks.  They don’t help you get there faster (too much peeing) and you really don’t high fructose corn syrup and chemicals in your drinks.  Keep it clean and fresh, my friends.

There you go.  Some simple, healthy road food tips from my recent trip to Palm Springs.  I hope your next adventure is safe, fun and healthy, my friends!


Kelli Buzzard Fitness





Classic Green Goddess Dip


Tend to shy away from dip because it can be so heavy? Or just don’t like it because you don’t dig mayo? I get it. I tend to agree. But I also get tired of salads in the winter and sometimes just want to pack up some fresh veggies for a lunch or put out a nice veggie-dip tray on game day without blowing my meal plan.  For moments like those, here’s a healthy but SATISFYING fave “Green Goddess” dip, compliments of  the Junior League of San Francisco.


1 cup chopped avocado (about 1 avocado)
3 or 4 anchovy fillets, mashed or 1-1/2 to 2 teaspoons anchovy paste
2 garlic cloves, minced
2 scallions, chopped
1/4 cup fresh basil, chopped
1 tablespoons chopped fresh parsley
1 tablespoon minced fresh tarragon leaves
1/4 cup Greek yogurt
1/4 cup white wine vinegar
1-1/2 tablespoons lemon juice


Combine avocado, anchovies, garlic, scallions, basil, parsley, and tarragon in a food processor or blender.
Add Greek yogurt, white wine vinegar, and lemon juice. Blend until smooth. Serve with crudités (fresh veggies) as a dip, or over steamed green vegetables as a side dish.
Makes 1 and a half cups

*Interested in the lore surrounding this recipe or the origin of its name?  According to tradition, The dressing/dip is named for its green color. The most accepted theory regarding its origins points to the Palace Hotel in San Francisco in 1923, when the hotel’s Executive Chef Philip Roemer made it to pay tribute to actor George Arliss upon his hit play, The Green Goddess.

Roasted Sweet Potato Salad


This recipe could have a lot of bi-lines, such as Not Your Grandma’s Sweet Potato Salad or Just Say No to Marshmallow Yam Casserole.  But alas, my family affectionately calls it: Sweet Potato Crack.

Intrigued? Here’s  how to cook your own stash of crack.


Sweet Potatoes:

4 medium-sized sweet potatoes,  cut into 1-inch pieces

3 T olive oil,

1 T fresh rosemary chopped

1 t  ground cumin

1 t ground ginger

ground black pepper, to taste

Himalayan (pink) salt or Kosher salt, to taste



6 T balsamic vinegar

1/3 c mango chutney

2 T honey or agave

2 T Dijon mustard

2 t minced garlic powder (NOT salt)

1/4 extra virgin olive oil


To roast potatoes: mix all ingredients (NOT dressing ingredients) together and roast at 425 degrees for about 30 minutes, or until fork tender and golden brown. Meanwhile, in a large bowl, mix together: 1 cup each of toasted pepitas (pumpkin seeds), dried cranberries or cherries, green onions and roasted red peppers( which you can buy in a jar, or roast and peel yourself).  Whisk together.  Set aside.

To dress: once potatoes are done, add pepitas, green onions, cranberries and roasted peppers to the sweet potatoes.  Incorporate dressing (toss gently!).  

To serve: you might not need all the dressing but my family usually uses it all! If you like ‘crunch’ you can add toasted, slivered almonds right before you serve.  Serve immediately or at room temp.  Leftovers are also great cold from fridge!

Note from my mom: You will never make that mushy sweet potato casserole with marshmallows again.


P90X3-Body Beast Hybrid Schedule

Love P90X3 AND Body Beast? Me too!

Here’s what I’m doing this spring to keep my cardio gains, increase in size AND definition.  It’s not an easy line to toe…

Let me know if you like this! I borrowed much of it from my coach friend, Wayne.  I’ve changed a few things, but he had great success with this so I left much of it alone!

Let me know if you have a hard time seeing this OR would like a cleaner copy to print out.  I’ve got a higher quality .pdf on hand I can send you.

X3 Body Beast Hybrid



You are What You Eat

“Let food be thy medicine.” Hippocrates


I have been doing research on nutrition lately, specifically about how certain super foods help the body heal itself. I am particularly interested in this because I have an auto-immune disease that hampers my immune system and I also have a blood clotting disorder. It’s amazing to learn about how the different ingredients found in Shakeology help my body boost its immune system and also regulate the viscosity of my blood. The more I learn, the more excited I get!


It is continually driven home to me that living a healthy life is not about waiting for disaster to strike and then looking for a drug to fix it. It’s about giving my body the most powerful foods in the world so it can function properly–before disaster has a chance to strike. It is prevention rather than a cure.


Did you know that in a sense we actually ARE what we eat? On the most basic cellular level (where everything starts and ends with our bodies), food becomes a part of our DNA, a part of the systems that operate the body. Pause and think about that for a minute. I put a Happy Meal in there and what am I allowing–causing–my body to become, besides chemicals, corn syrup, animal byproducts and I-don’t-even-know-what-else? I drink a bottle of wine and how does that affect my brain, kidneys, liver, heart? I eat a whole bag of Doritos (or a handful!) and what does that do to the cells of my body, not even to mention the amount of fat that not only sticks out on my belly and my thighs, but actually intertwines itself around all of my internal organs like thick mud?


On the other hand, what does Shakeology make my body do and become? Simply put, it frees it up to become a disease fighting machine. The adaptogens support my immune system (ESPECIALLY important for me!), protect me from the ravages of stress and balance my endocrine system. The pre- and probiotic enzymes help my body digest the nutrients I take in and keep me regular. The phytonutrients (super-greens) detoxify my organs and alkalize my body (which fights tissue inflammation inside my body), the anti-oxidants (super-fruits) help my cells fight degeneration (cancer, chronic disease) and promotes my healthy heart and blood pressure. The super-protein blend helps me build lean muscles, improves my skin and hair, reduces my cravings for junk food and gives me mental clarity.


If we ARE what we eat, then I want to BE Shakeology!


“But wait. It’s kinda expensive, right? Maybe I’ll go to my local big box store and just get a huge case of one of those canned meal replacement drinks. I mean, I eat pretty well otherwise so do I REALLY need all those ingredients?


I saw a shake the other day that is only $1 a serving! a DOLLAR! Who cares that it is stored and shelved for months on end in a metal can–even though when Shakeology is processed no metal or human hands touch it. Is it REALLY that big a deal that it is a Canola oil-based drink that is fortified with vitamins and stabilized with chemicals?


Sure, I understand that Shakeology is made from 70 whole foods that have each been slowly dehydrated at differing temps and rates to ensure their continued ‘raw,’ bio-available state. But, this canned drink also has a lot of vitamins and minerals in it!


Does a person REALLY need all of these mumbo-jumbo super foods? Isn’t that just a FAD? And, sheesh, did I mention how CHEAP it is? Yeah, it costs a THIRD of what Shakelogy costs! I just don’t think I can afford $3.30 a day for a health drink, no matter what it does for me!


I mean, is it THAT important what’s in the drink as long as you get some vitamins and minerals?  Surely if this drink is sold right here in America it can’t be all that bad for you, right? It’s probably just not as vogue as something like Shakeology and therefore a lot cheaper…I bet they throw in a whole bunch of random hard-to-pronounce ingredients into Shakeology just so they can charge more! At least I recognize Canola-oil and non-fat milk and…well, there are some scientific things  that I can’t pronounce in the canned drink (okay, a LOT of them).  But, I just don’t know.  Gosh, my spouse is going to think I am insane for spending this much money on a health drink!


So, maybe I won’t go with the canned drink because, honestly, it DOES look like Frankenfood, but I just don’t think I can afford that 3 bucks a day.  I think I might just finish up the whey protein powder I have–all 6 months’ supply of it–and then think about this more around the New Year.  Yeah, I’ll definitely be looking to get healthier then…”


If you really are what you eat, why would justify putting off Shakeology another minute, my friends? I know it’s an investment, believe me! I buy two bags of it a month!  But can you really afford NOT to make this investment in your health? Think about it.