Category Archives: B-Fit B-Fabulous 21 Day Weight Loss Plan

LEARN HOW AMELIA REDUCED HER TUMMY FAT

Another amazing success story has just landed into B-Fit HQ.

Amelia is nothing short of inspirational, and I have to say I shed a tear or two reading her story. It reminded me why I do what I do.

So read for yourself below and take strength and encouragement that you can achieve this too.

If you’re in a similar space to where Amelia was at the beginning get in touch with me on 07748298728 or email me here …

GAYNOR@B-FIT.UK.COM

Love Gaynor x

…………………………………………………………………………………

Evening Gaynor

I know it’s late but I’ve just sat down and read this week’s blog.

They are always really inspirational and I’m not saying this note will be but what I do know is that if I didn’t start the SMALL GROUP PT and do the 21 DAY FAT LOSS PLAN I wouldn’t be feeling as positive as I am today.

14 months ago I looked at some photos of me that family members had taken and I felt totally deflated. I didn’t recognise myself. I looked bloated and unhealthy and I knew that I needed to make a change.

After taking the plunge I started the SMALL GROUP PT and loved it. All the ladies were friendly and I enjoyed the sessions even though they were tough. The nutritional advice was great and after the initial shock to the system, I found it fairly easy to follow. Although I made the most changes to my diet my family also reaped the benefits. I feel fitter and lost pounds and inches and even entered into a 5k. I loved it.

I then went on to do the 21 FAT LOSS PLAN which gave me the extra boost I needed. The reduction in my tummy fat was the biggest difference after doing this. Family and friends all commented and some even signed up. I felt great in a dress I bought for my brother’s wedding which was a nice change.

I have continued with the principles and next Saturday I am doing Total Warrior in Leeds, a 12k 30 obstacles race. I am doing it for charity which is a great feeling. I have to say I feel fitter and stronger than I have in years and whilst I still can’t say I love the way I look I feel much happier than I did when I started and I will be wearing bikinis rather than costumes on this year’s holiday!

I know I see you fairly regularly but wanted to say had it not been for you I doubt I would have felt capable of any of this. I hope that this gives anyone of a “certain age” the push they need to make that change and start your sessions.

Amelia

AMELIA DROPPED 2 DRESS SIZES & LOST INCHES IN ALL THE RIGHT PLACES

We have a new testimonial from the lovely Amelia Brooks. Here’s what this stunning and inspirational lady has to say …

“Starting to train with Gaynor in her SMALL GROUP PT SESSIONS and following her B-Fit 7 step plan was the kick start I needed to help me get back on track. Like a lot of 40 somethings juggling a home, work and children I realised a couple of extra stone had gradually crept on and I began to feel really self-conscious. The sessions were challenging but also fun. I found the meal plans easy to follow and after a while, I felt it became the norm to follow.

My fitness gradually increased and I had a lot more energy. I even competed in a 5k run for charity and did it in a great time. This spurred me on and I then did Gaynor’s B-FIT 21 DAY WEIGHT LOSS PLAN. This was slightly more prescriptive but none the less not complicated to follow.

Over the last 8 months, I have really changed my shape, loosing inches in all the right places from my thighs, hips, and tummy. 11 cm from my waist and 9 cm from my bust. I have dropped 2 dress sizes but more importantly feel a million times better than I have in years. I couldn’t recommend Gaynor enough and if I can do it, anyone can!”

15 SIGNS YOU NEED TO DETOX

You probably know already I’m a massive advocator of detoxing 3-4 times per year for many health reasons.

We get hit by toxins everywhere. Think about it … pesticides, cosmetics, toiletries, pollution, food and even our water. The list goes on and on.

You might not know this but excess toxins are stored in body fat so if we detox and shift the toxins we’ll lose fat.

Remember this crucial point …

IT’S NOT ABOUT “WEIGHT” LOSS BUT “FAT” & “INCH” LOSS

There’s a huge difference!!!

So how do you know if you need a detox?

Well, the good news is your body is super smart and gives you tell tale signs. If you experience any of the following, it’ likely time for a detox:

  • Tiredness
  • Bloated
  • Insomnia
  • Stress
  • Depression
  • Mental fog
  • Moodiness
  • Cravings
  • Fluid retention
  • Bad breath
  • Gall bladder issues
  • Bad skin
  • Weight loss resistance
  • Indigestion
  • Body odour

I’m here to tell you detoxing is not a luxury but imperative to our health and wellbeing. So here are 6 easy tips to get you started and help you reduce toxicity from today!

TIP 1 – CONSUME A DAILY GLASS OF FRESH WATER & LEMON

This will not only hydrate you but encourages the body to flush out toxins. Also, make sure you check out my blog on 7 BENEFITS OF DRINKING LEMON & HOT WATER HERE.

TIP 2 – STAY HYDRATED

Drink at least 2 to 3 litres of fresh water per day, including herbal teas. Some people think this will make them more bloated, but the opposite is true – it helps the body flush out toxins and reduce bloat.

TIP 3 – CLEANSE 3-4 TIMES PER YEAR

MY B-FIT 21 DAY WEIGHT LOSS PLAN has been designed to eliminate toxins from the body over a 3 week period. The benefits of this are more energy, better sleep, less bloating and the best one fat loss.

You’re GUARANTEED to lose 8-14 lbs or a dress size in the 21 days which is an amazing result of detoxing your body not to mention all the other health benefits.

My clients and I detox regularly, and the results are astounding! Plus it’s all done for you with meal plans, recipes, and shopping lists all provided.

Tip 4 – ELIMINATE ALCOHOL & PROCESSED FOODS

Cutting out alcohol and processed foods during a detox works wonders for fat loss. Alcohol and processed foods are full of additives and toxins. Believe me, you’ll be glad you ditched them. Give it a go, and see the difference to the belly bloat.

TIP 5 – CUT COFFEE

Cutting out caffeine will enable your hormones to get back to normal and for your body to work effectively. We are not supposed to run off coffee and if you need it to get up in the morning, something is wrong. Giving up coffee can be hard for the first couple of days, but the benefits are well worth it plus you’ll find that you sleep better.

TIP 6 – GO ORGANIC

Pesticides and other nasties feature so heavily in our food chain that it’s no wonder our bodies are fighting against toxins. Reduce your exposure to toxins in food by eating whole, fresh organic foods. This will massively benefit your health, reduce toxins in your body and so help fat loss.

Also make sure you consume plenty of fibrous green vegetables every day to ensure you get enough vitamins, minerals, and micronutrients into your diet and also to support the detoxification process.

Did you like this post and find it helpful? I hope so.

If you’d like to know more about the amazing benefits of detoxing your body for health, wellbeing and fat loss get in touch with me on 07748 298728.

Love Gaynor x

TURKEY MEATBALLS & KALE IN LEMON GARLIC BROTH

I’m a big fan of the Paleo approach to nutrition. This recipe follows those principles and is delicious too!

If you’re still jaded with turkey from Christmas don’t worry as you can use chicken or pork mince and even fish works with these flavours.

The recipe serves 4, takes 20 mins prep time and only 20 mins to cook.

Clean recipes like this are exactly the sort of thing I include in my B-FIT 21 DAY WEIGHT LOSS PLAN (aka my detox) which is the perfect way to cleanse and get rid of unwanted, excess toxins thus removing fat.

Make sure you check it out HERE. I take out the guess work by providing all the recipes, meal plans, exercise videos and even your very shopping lists! All you have to do is show up and implement.

If your interested text/call me on 07748298728.

In the meantime, get your apron on and enjoy cooking this dish.

INGREDIENTS

For the meatballs:

  • ½ leek (pale part) or 2 spring onions roughly cut
  • 10 grams fresh parsley
  • Few fresh mint leaves
  • 1 tbsp fresh thyme leaves
  • 1 large garlic clove
  • Zest of 1 lime
  • 600 grams turkey mince
  • 1 tsp salt
  • ½ tsp pepper
  • 1 tsp coconut oil

For the soup:

  • 2 tbsp olive oil
  • ½ leek sliced
  • 5 peels of lemon
  • 1 large carrot peeled and diced
  • 1 large white potato peeled and diced
  • 3 garlic cloves sliced
  • 1 tsp cumin seeds or ground up cumin powder
  • 2-star anise
  • 3 cups chicken stock
  • 1½ tbsp fish sauce
  • Pinch salt
  • Pinch black pepper
  • 10-12 kale leaves, off the stem and torn into smaller pieces
  • Juice ½ lime
  • Juice ½ lemon

INSTRUCTIONS

For the meatballs:

  • Place leeks, parsley, mint, thyme, garlic, and lime zest in a food processor
  • Blitz until ingredients are finely ground up
  • Alternatively chop everything up finely
  • Transfer to a large mixing bowl
  • Add the turkey mince, salt, and pepper
  • Mix until well incorporated
  • Heat coconut oil in a large frying pan over medium-high heat
  • Roll the mixture into small 20 gram sized meatballs
  • Fry the meatballs for 7-8 mins turning throughout until golden brown

For the soup:

  • Heat the olive oil in a large saucepan over medium-high heat
  • Add the leek, lemon peel, carrot, and potato
  • Sauté for a few mins
  • Add the garlic, cumin, star anise, chicken stock and fish sauce
  • Season with salt and pepper
  • Bring to boil, reduce heat
  • Add meatballs and cover
  • Cook over medium heat 3-4 mins
  • Stir in kale and cook 5 mins
  • Test the potato/carrot and once soft, remove from the heat
  • Add the lime and lemon juice
  • Season with salt and pepper if needed
  • Rest for 5 mins before serving

RECIPE TIPS

Turkey, chicken or pork mince can be used in this recipe. If you can’t get the minced up version, you want simply get some of the meat off the bone/no skin and grind it up yourself using a food processor.

LEARN HOW MANDY LOST 3 STONE & 4 DRESS SIZES

I love seeing my clients achieve amazing changes in their physical health and fitness

But …

I also get as much satisfaction seeing how it positively changes other areas of their life.

Take my lovely client Mandy Harris as an example …

This determined, focused lady has achieved off the chart physical results such as losing 3 stone and dropping 4 dress sizes

But …

She also now adores clothes shopping and her family life has improved too!

Mandy has still a little way to go to achieve her ultimate goal but she’s over half way there and is doing a fantastic job.

Here’s what she has to say in her own words …

“One of the best life-changing decisions I’ve ever made, not only for myself but for my family too. When I first met Gaynor, I put all of my trust into her. I knew I really needed help. I wanted sound nutritional advice and someone to support and guide me. The Personal Training B-Fit provides has opened up a whole new world to me. Apart from an odd class, I’d never really trained or knew how to, now I have my own programme and I love it. I feel so healthy. I’ve lost 3 stone. Dropped 4 dress sizes. I’m more confident. I love clothes shopping, and I’m living a totally different life. I’ve always struggled with my weight, and I’ve tried everything, or so I thought. Gaynor has not only changed my life but set me up for life. I have learnt so much about living a healthy lifestyle, and I have so much more energy now. I feel so lucky to be on this amazing journey. I still have a way to go to get to my final goal, but I’m totally confident Gaynor will get me there.”

There are many things Mandy & I used to get these results. Here are 5 of them for you to try:

  1. Eat Breakfast

There’s no skipping breakfast anymore. Mandy made sure she had something super healthy to kick start her metabolism first thing in the morning.

  1. No More Calorie Counting

Mandy stopped counting calories. Instead, she counted nutrients. All fad diets were ditched, and ‘eating a rainbow of nutritious healthy food’ became a way of life.

  1. No More Rubbish Snacks

With no more calorie counting and consuming adequate nutrients the new focus, Mandy’s cravings disappeared. That means no more snacking on rubbish in between meals.

  1. Introduce Key Supplements

Mandy has incorporated a few good quality supplements to help fill in any nutrient gaps in her diet, especially as she’s on the go with a demanding and busy lifestyle. Mandy added Nature’s Sunshine Liquid Chlorophyll to cleanse, Pea Protein Plus to prevent cravings and Super Omega supplements to help her joints and speed up fat loss.

  1. Made Exercise A Part Of Life

Mandy personal trains with me twice a week, and has completed my B-Fit B-Fabulous 21 Day Weight Loss Plan. She also has access to my home workout videos which can be completed at home. With Mandy being a busy person, this has helped exercise be introduced into her weekly routine at a time that suits.

B-Fit’s Personal Training has been a positive game changer for Mandy on many levels.

If your tempted to embark on your very own journey then make sure you get in touch by texting or calling me on 07748298728.

Also, remember you’ve got the FREE B-Fit Session so you can ask questions and dip your toe in before you decide.

To book click here.

Love Gaynor x

STRUGGLING TO LOSE WEIGHT? 10 QUESTIONS TO ASK YOURSELF

Are you struggling to lose weight? Has your weight loss slowed down? Are the scales not budging? Speak to anyone who’s been on a health and weight loss transformation, and they’ll tell you that at some point things slow down, maybe even stop or go backwards.

What I’d like to do is give you some tips/ideas on how to optimise your weight/fat loss results so you can reach your goals.

In the quest to leave no stone unturned, here are 10 key questions I want you to ask yourself:

Are you drinking enough water?

We all know the importance and benefits of being properly hydrated. But are you actually doing it?

It’s extremely important to drink at least 2-3 litres of pure filtered water each day. And on hot days or when exercising drink more!

Also, if your following the B-Fit 21 Day Weight Loss/Cleanse Plan … the plan itself which includes the Healthy Starter Pack both do an amazing job at helping your body cleanse away toxins, but it’s your job to flush those impurities out by drinking adequate water.

Are you pooping every day?

Constipation can hinder weight loss results. Rather than carrying around extra pounds that build up in the colon, regular and complete bowl movements are important in managing your weight.

In a future blog, I’ll cover the importance of healthy pooping but for now make sure you get sufficient fibre from your diet and drink plenty of water.

For added gastrointestinal support and regularity use Fibre Plus.

Are you consuming too little or too many calories?

I am not an advocator at all of calorie counting but rather that you pursue good health as your primary goal through consuming whole, natural foods. Weight loss will naturally follow as a by-product of this.

However, extremes of too little food or too much food is equally not good for your health, metabolism or waist line. So be honest with yourself and exercise moderation.

Are you leaving too much time between meals/snacks?

I’m very pro eating little and often – approximately every 3-4 hours. This will keep your blood sugar stable and prevent your body from slowing your metabolism down to conserve energy which in turn hinders your weight loss goals.

If you do happen to leave it too long at least choose a healthy, balanced snack rather than dive into the cookie jar.

Are you making healthy food choices?

Obvious question, but are you?!

Many of us may be absent-mindedly hindering results by consuming excess sugars and starches. Snacking on sugar spiking, low fibre foods, or having a handful of this and that throughout the day which will slow things down. Be mindful and pay attention to what you put in your mouth.

Are you sleep deprived and stressed?

Either of these issues can cause your stress hormones to be out of whack leading to increased fat storage especially around the tummy.

Make sure you check out my 2-part mini-series on sleep here for great tips and advice.

If you are under a lot of stress and/or not sleeping, I recommend you also check out one of my favourite supplements called Nutricalm. It contains vitamin B complex and vitamin C. Both these nutrients become very depleted when the body is under stress and there’s a lack of sleep. Nutricalm also contains chamomile which is known for it’s soothing and calm properties.

How often are you cleansing?

For some of you, you may be cleansing too often and for others, you may not be cleansing enough. The goal is to keep your body guessing.

I recommend you cleanse every 3 months using the B-Fit 21 Day Weight Loss/Cleanse Plan. This is perfect for a deep cleanse and to really shift excess fat.

The plan includes 21 days of delicious meal plans, recipes, weekly shopping lists, fat burning exercise videos, nutrition, lifestyle coaching videos and the Healthy Starter Pack.

Are your foods agreeing with you?

Food allergies and sensitivities may be playing a role in slowing weight loss results. Pay attention to what foods you are eating and whether or not they are agreeing with your body.

Are you maximising your meals?

If not, consider adding a scoop of Pea Protein to your shakes to help boost your metabolism. Extra protein also keeps your appetite satisfied longer and promotes maintenance of muscle, a key element for busting through those plateaus.

Are you exercising enough?

If not, get moving. Exercise is so important for our general health and makes a huge difference to weight/fat loss. Daily exercise will build lean muscle and this in turn revs up your metabolism. Incorporate strength and cardio training for optimal results.

After reading all this are you truly committed, disciplined and consistent in following your plan? Are you doing all you can? Be honest with yourself.

Discipline can make a huge difference and together with patience, strength and self-belief you will get there. I promise.

If you need a little help figuring this all out, you know where I am. I’m rooting for you.

Love Gaynor x

LEARN HOW JO LOST 14 CM OFF HER TUMMY !

Earlier this year, one of my lovely clients Jo Austin completed her Platinum Personal Training and Nutrition Package.

The results this lady achieved are simply outstanding …

  • 14 cm off her tum
  • 5 cm off her thighs
  • Dropped 2 dress sizes
  • Increased energy
  • Increased confidence

Pretty cool ugh?!

We used many tricks to achieve these results. I wanted to share 4 of these with you so you too can get your body streamlined, toned and transform your health.

1. Detoxification

Jo massively reduced her toxic intake by avoiding all processed foods and synthetic additives. This gave her body a good internal spring clean.

She specifically followed the B-Fit 21 Day Weight Loss Plan (aka my detox) which is the perfect way to detox and get rid of unwanted, excess toxins thus removing fat.

I am a huge advocate of detoxing, and it’s something I encourage my clients and you to do several times a year.

2. Super Set Training

I got Jo doing fat burning compound resistance exercises such as the multi-planar twisting lunge interspersed with short bursts of cardio. This style of training seriously blowtorches fat believe me!

Jo trained in person with me twice a week plus completed her home routine 3 x 30 mins per week.

3. Hydration

Jo started drinking a lot more water and herbal teas. She also added Liquid Chlorophyll to her water to help cleanse and flush out even more stubborn toxins that the body likes to store in fat.

4. Nutrient Counting

Jo stopped dieting and counting calories. Instead, she started counting nutrients. This made a huge difference. With my help, Jo started introducing lots of delicious nutrient dense foods such as quinoa, nuts, avocado and coconut oil etc

The Platinum Personal Training and Nutrition Package has been a positive game changer for Jo on many levels. If you want to read what she has to say, click here.

And if your tempted to embark on your very own journey then make sure you get in touch by texting or calling me on 07748298728.

Love Gaynor x

HOW TO GET THINNER THIGHS

Got chunky thighs? Would you like slim, toned pins? I don’t think I know any woman who wouldn’t!

Before we dive into the 4 tips, I want to give you first a little background, so you understand why some women struggle with larger thighs. It all revolves around the hormone Estrogen.

High levels of this hormone are great for making babies but a nightmare for weight loss. It’s also responsible for the classic female pear shape i.e. slim on top, bigger on the bottom. Men also can have high levels of estrogen. This combined with low testosterone can result in gynecomastia more commonly known as man boobs. Sexy ugh?!

The world’s leading coaches will tell you that stubborn areas of fat are partially dictated by hormones. If you can focus on positively impacting your hormonal balances, then there is a good chance you can encourage these trouble fat areas to disappear.

As you already know, bad dietary choices can inflict damage on your hormonal balance. As this happens, you will experience physical changes, one of which is stubborn fat pockets gathering around your thighs and bum.

The good news is there’s a lot you can do. Certain eating habits lead to poor metabolising of estrogen and excessive levels in the blood. High levels of toxins in your blood are not good because these toxins live in fat cells. If your blood is flooded with toxins, then your body needs body fat to store them. It’s that simple.

If you can neutralise these toxins and detox, then you can instantly begin to encourage your body to shed body fat. The B-Fit 21 Day Weight Loss Plan is perfect for this so make sure you check it out here. It’s a great deep cleanse, and will help you shift excess lumpy fat.

Here’s my 4 other tips …

Tip 1 – Increase Cruciferous Vegetables 

Increase the amount of broccoli, cauliflower and green vegetables you eat. They are loaded with I3C, which is a naturally potent estrogen management agent. These foods will help cleanse the body and liver and in turn manage estrogen more efficiently. Also, consider supplementing with a good greens such as Liquid Chlorophyll.

Tip 2 – Supplement

Start using Liver Health. This will help process estrogen and reduce liver toxicity. Adding a multi vitamin and additional Vitamin C will also help further combat free radicals.

Tip 3 – Increase Healthy Fats

Fat helps the body produce testosterone and while you might think only men need it you are wrong. Any female in amazing shape will have healthy natural testosterone levels. By introducing more healthy fats, you can improve your estrogen to testosterone ratio. This will immediately help reduce body fat in those trouble areas. My favourites are raw coconut oil and Super Omega 3.

Tip 4 – Reduce Alcohol

On a weekend, I love a cheeky glass, who doesn’t? But alcohol is going to exacerbate your estrogen related fat storage issues. If your liver isn’t efficient and you have a lot of toxins floating around then dumping a load of alcohol in will add to the problems. Just exercise some moderation. If you are serious about this, then you are going to have to compromise. If you can’t, then forget it!

Now I’d like to hear from you. Do you struggle with losing fat from your thighs and bum? Any tips you’d like to tell me about?

Ping me back an email to gaynor@b-fit.uk.com I’d love to hear.

As always, please share this post with anyone you know needs help.

Love Gaynor x

3 BEAN CHILLI

This is one of the healthy dishes that was served recently at my daughter’s healthy Missy-Chef party.

This one meal my children and their friends keep coming back to as it is surprisingly delicious and they love to help prepare and cook it.

Hearty, warming and packed full of fibre, protein and array of nutrients, give it a try yourself!

 

3 bean chilli

INGREDIENTS Serves: 4

  • 2 tablespoons coconut butter
  • 1  large onion, chopped
  • 2 garlic cloves, chopped
  • 1  large red pepper and 1 large green pepper- deseeded and chopped
  • 2 carrots – peeled and chopped
  • 1 teaspoon ground coriander
  • 1 teaspoon chilli powder
  • 1 1/2 tablespoons tomato puree
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1 tin chopped tomatoes
  • 450g canned mixed beans – butter bean, red kidney and mixed beans
  • 300ml (1/2 pt) vegetable stock
  • 1 bay leaf
  •  Pinch of Himalyan salt and pepper
  • 250 g of Brown rice

INSTRUCTIONS

  1. Heat the  coconut butter/ oil in a large saucepan on the hob  on a medium heat.
  2. Peel and chop the onion ,garlic , carrots and de-seed and chop the peppers.
  3. Add the onion, garlic, red and green peppers, carrots, coriander and chilli powder to the pan of oil/coconut butter and fry for approximately 5 minutes or until soft, stirring occasionally.
  4. Stir in the tomato puree, cumin and paprika
  5. Add the tinned  tomatoes, beans, stock and bay leaf. Season with salt and pepper.
  6. Increase the heat and bring to the boil. Then reduce heat, cover and simmer gently for 30 minutes.
  7. As soon as the 3 bean chilli is simmering on a low heat, rinse the rice in a sieve and put in a pan of boiling water to cook for 25 minutes/according to packet instructions.
  8. Once the rice is cooked, drain the rice with a sieve and rinse with  boiling water/pour the water over the rice.
  9. Remove the 3 bean chilli sauce from the hob and serve with the  brown rice and a side salad.

 

ARE YOU COOKING WITH THIS TOXIC SUBSTANCE?

cooking_oil_2375123bIf you’ve trained with me before, you’ll know my views on cooking with vegetable oils and how toxic they can be for you and your family.

You will also probably already know that avocado and coconut oils are my favourite cooking oils of choice – being more stable and not giving off as many toxins when cooking (coconut oil gives off hardly anything when frying for a 10 minute period).

I’ve been saying it for years, and reading a lot of research linking cooking with vegetable oils at these high temperates to cancer and it seems that the media have finally caught up, done their own investigations and released some research that should hopefully get out there to so many more people.

Here is a  link to the telegraph article

So why should you not cook with vegetable oils? Heating vegetable oils releases high concentrations of chemicals called aldehydes which have scary links to cancer, heart disease and dementia.

As well as toxic chemicals these vegetable oils are high in omega 6 which can cause an imbalance seeing as most of the world are deficient in Omega 3 but consume too high amounts of Omega 6.

Omega 6 is an inflammatory oil that contributes to so many prevalent diseases in this day and age. Omega 3 on the other hand boasts an array of health benefits, especially to the brain and it’s worth thinking about supplementing your diet with Omega 3. Click here to find out more about Nature’s Sunshine Super Omega supplements.

Oxford Professor Stein said: “I believe the lack of omega 3 is a powerful contributory factor to such problems as increasing mental health issues and other problems such as dyslexia.”

Evidence for this toxicity in vegetable oils used in cooking have been in existence for a long time with many health concerns surrounding its use.

Which is why I’m so pleased to see this finally feature in the mainstream media, albeit 10 years too late.

It’s better late than never and it’s better late than never swapping those vegetable cooking oils for avocado, coconut oil or grass fed butter. You won’t regret it!