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Archives for December 2016

Does Freezing Your Fat Really Work?

Have you ever heard of this new trend where people are freezing their fat?

It sounds crazy and really bizarre, but this is a relatively new technique that a lot of people are going in for as an alternative to liposuction and plastic surgery.

This technique is called cryo lipolysis and is a medical technique that aims at destroying fat cells and reshaping the body. This procedure reduces fat deposits by cooling the area to approximately 39º F (or 4º C) and killing off fat cells.

Keep reading to find out:

  • If freezing your fat really works
  • And if it works, is it safe?
  • What a better, safer alternative may be

Does Freezing Fat Really Work?

According to the research, yes, it does work. In fact, the average patient saw a 28% reduction of fat (using caliper measurements) after just a couple of treatments [1, 2].

Because fat cells are more easily damaged than skin cells when exposed to cold temperatures, this procedure attempts to destroy the fat cells that exist under the top layer of skin, allowing them to dissolve. Controlling the temperature that is exposed to your skin is very important for it to be cold enough to destroy fat, yet not cold enough to cause frostbite and destroy skin cells. This is one reason that this should only be conducted by a professional who is licensed and knows what they are doing.

This technique was developed at the Wellman Center at Massachusetts General Hospital, where they began to research pigs before publishing their findings in 2008 [3, 4]. Their findings were tested on human patients, and they found that when cooled to a certain temperature, fatty tissue begins to die and that results in a reduction of the fatty tissue layer over the next several months. The procedure was approved in 2010 by the FDA and has grown in popularity since then. Treatment time varies patient to patient and can take up to 45-60 minutes per site. It can be used in several parts of the body and can cost up to $1500 per treatment.

While this procedure works to reduce fat, it is only a temporary, short-term fix and without the change in your eating habits and exercises, the fat is likely just to pile back on. Cryo lipolysis only destroys existing fat cells but does not prevent your body from creating new ones.

More Importantly, Freezing Fat Safe?

For the most part, cryo lipolysis appears to be safe, with only a 0.38% of patients reporting major complications, including fat embolism syndrome, cutaneous necrosis, and extended infection. While that is a small number, there is still risk involved, and a whopping 21.7 % of patients reported minor complications. Some of these minor complications include palpable and visible irregularities, serious, cutaneous hyperpigmentation, overcorrection, cutaneous slough, and local infection [5].

Other side effects that people have reported are bruising, reddening of the skin, and swelling. It is also noted that of patients notice a decrease in sensation in the area the treatment was performed for up to 8 weeks after [6].

So will the procedure kill you? No, you’ll survive, but there is definitely risk involved from major to minor complications and side effects. The treatment itself is also known to have various reactions, as some patients report it to be painful, while others report a “pins and needles” or burning sensation beneath the skin during the procedure.

Overall, it does not sound pleasant.

What is a Better Alternative to Freezing Fat?

Of course, we always recommend doing things the natural way. It may not be an instant fix, but the side effects include a healthy life where you feel and look good.

The best way to do this is through diet and exercise. People who sign up for a Custom Meal Plan and exercise regularly, see results faster as we hack into their bodies by providing them with the foods and portions that are best suited for them. Everyone is different, so not everyone has the same nutritional needs. We take into account your likes and dislikes, body stats, and activity level to help you get to your goals as quickly and safely as possible.

How to Naturally Reduce the Appearance of Stretch Marks

Everyone knows what stretch marks are and when we talk about them, we automatically think of someone who is pregnant. While this is the most common cause, with 90% of pregnancies resulting in stretch marks, this isn’t the only way, and it isn’t just with women (1).

In fact, many men get stretch marks as well. Anyone and everyone can develop stretch marks, whether you are male or female, young or old.

And if you look around at solutions to stretch marks you will find all sorts of creams, mostly geared to women who are pregnant, that promise to rid your body of these unsightly scars. But do they work?

In this post, you’ll learn:

  • What stretch marks really are and what happens to your skin when they happen
  • Ways you can avoid getting stretch marks
  • Things you can do with the ones you already have

What Are Stretch Marks?

Stretch marks are the result of skin that has been stretched too quickly and can appear almost anywhere.

Your skin is made up of three layers, the epidermis is the top layer, the dermis is the middle, and the hypodermic is the bottom layer. Stretch marks occur when the skin is stretched too quickly and the middle layer rips and tears. This leaves visible, uneven, reddish marks on the epidermis.

Stretch marks can occur during pregnancy, when you gain weight, or even when adolescents go through a growth spurt, and their glucocorticoids ( a steroid hormone) begin to increase (2). Athletes can also be prone to stretch marks who train to build muscle, especially weightlifters and bodybuilders. The rapid change in the body and addition of muscle size can cause the skin to stretch too fast and scar.

Corticosteroid creams, lotions, and pills that are used can also cause stretch marks, as they too reduce the skin’s elasticity. When your skin loses elasticity and then stretched, the dermis is more likely to rip, rather than just expand and stretch.

Steroids, taken orally or applied topically, can also make skin more vulnerable to developing stretch marks.

There are also certain medical conditions that can leave you more prone to getting them. Some of these conditions include Diabetes, Marfan Syndrome, Cushing’s disease, and Ehlers-Danos syndrome. This is because adrenal disorders can cause an increase in cortisone in the body, which weakens the elasticity in your skin (3).

How Can You Avoid Getting Stretch Marks?

The first thing you can do to avoid getting stretch marks is to recognize when your body is changing, and you are at risk for developing them. For some of us, these changes are intentional. For instance, if you are pregnant or quickly putting on muscle, know that your body is going to change, and your skin is going to stretch.

The best thing for stretch marks is to make sure that you are hydrated and that your skin is hydrated. If you know your body is going to be changing you should make sure that you are drinking plenty of water throughout the day.

To help keep your skin hydrated you can use a natural, hydrating lotion or cream. You can also use coconut oil on your skin that is being stretched for an all natural solution.

Another solution is to regularly massage the area of skin that is being stretched. Massage can help to increase the circulation of blood to the tissue and promote new tissue growth in that particular area.

Keep in mind that if stretch marks are prone to development, there is no way to guarantee prevention.

How Do I Reduce the Appearance of the Ones I Already Have?

Once you have stretch marks, there is no sure way of getting rid of them. You can, however, reduce the appearance of them.

But there are a few things you can do to reduce the appearance of the stretch marks that you have. Just as in prevention, you can also use coconut oil and coconut butter to help with appearance. Vitamin K is also thought to help get rid of and reduce the appearance of stretch marks, although it is noted that more study is needed (4).

⚡ Related: Learn Other Top Benefits of Coconut Oil

But the best way to reduce the appearance of stretch marks is by eating right and exercising properly. This doesn’t mean bulking up, as that can cause more stretch marks, but staying active and healthy. In fact, stretch marks can also result from nutritional deficiency and too much caffeine (5).

By eating right, you can help make sure you are staying hydrated, your skin is receiving the nutrients it needs, and you stay at a healthy weight, without being at risk of sudden weight gain. Get on a Custom Meal Plan and make sure you are eating properly and doing what you can to keep your body as healthy as it can be.

Smoothies vs Juice: What Shreds Fat Faster?

There are two things we are often told we should do when we are on a healthy diet: juice and make smoothies. In fact, the smoothie and juice industry has seen a boom in recent years, with juice and smoothie bars bringing in more than $2 billion every year.

According to the CDC, most Americans don’t get enough fruits and vegetables in their diet. They also recommend that the average person should get 1 ½ to 2 cups of fruit every day and 2-3 cups of vegetables. Adding them into a smoothie or juicing them can help us make sure that we get the full recommended amount every day, if not more (1).

What’s The Difference Between Juicing and Smoothies?

The difference between juicing and blending your fruits and vegetables together really comes down to what is and isn’t left over afterward.

When you juice your fruits and veggies you remove everything but the juice. This means that you remove the fibrous material so that all that is left is the liquid. On the other hand, when you blend everything into a smoothie, you are leaving in all the fibrous material, causing it to be a thick liquid.

When it comes to nutritional value and what is better for you, things get a little more complicated, as each preparation has different benefits. Juicing your fruits and vegetables hold more nutrients because you consume it in such a concentrated amount. It takes more fruits and vegetables to make an 8oz cup of juice than it does to make an 8oz smoothie.

However, when you blend your fruits and vegetables together, you maintain all the fiber, which is great for healthy digestion. Blended fruits also tend to have a higher concentration of phytochemical (cancer-fighting antioxidants) due to the inclusion of the pulp (2).

Are Smoothies or Juice Better for Fat Loss?

When it comes to losing weight and whether you decide you want to add juicing or smoothies to your diet, the one thing you need to remember is to consume them in moderation. Both juices and smoothies, with all of their benefits, still contain a lot of sugar in them and so this needs to be considered. Even though it is naturally occurring sugar, it is still sugar and can work against your fat loss efforts if over consumed.

⚡ Related: Learn How to Use a Juice Cleanse to reset your body

When consuming in moderation, smoothies can be more beneficial to your fat loss and get you closer to your goals, not just because of nutritional value, but also because they help to keep you fuller, longer. This can help keep you from overeating because you are hungry. Plus, you can even add a couple of scoops of Organic Vegan Protein Superfood to your smoothie, adding flavor and nutritional value.

When it comes to fat loss, it is best to supplement with smoothies rather than juicing. Although juicing can help provide additional servings of vegetables, smoothies will help you consume fewer calories overall and can make for a great breakfast substitute, especially when you add in a serving of Organic Vegan Protein Superfood.

To make sure you’re getting in enough fruits and vegetables, and without over or under consuming them, you can get on a Custom Meal Plan. These plans are designed specifically for you. Everyone’s body is different and so they need to be consuming different amounts of food. This will ensure that you are getting exactly the right amount of food, whether it is protein, fats, or fruits and vegetables. We even include smoothies on the plans. These plans take these foods and portions them out for you so what you eat works towards your goals, not against them.

Remember, the best way to fight fat is through eating clean and maintaining an active lifestyle.

How to Use a Juice Cleanse to Reset Your Fat Loss

Chances are you have heard of, or even done a juice cleanse. It is one of the latest fads that have been going around.

If you don’t know what a juice cleanse it, it is a period where you don’t eat any food, but rather just drink juice from fruits and vegetables. These periods can last from a few days to a whole month. I’ve even heard of some people going longer to cleanse their body or lose weight. Some even do it because they believe it is healthy for them.

Going on a juice cleanse is different that the smoothies that many of us make, as when you juice raw fruits and veggies, you are only extracting and consuming the juice, rather than the entire food. This juice extraction means that you are missing much of the fiber than your body would receive from consuming the whole fruit or veggie, making it easier for your body to digest.

The truth is, there are some benefits to doing a short juice cleanse and can even be recommended for a quick boost.

What Are Some Benefits of a Juice Cleanse?

  • Weight Loss: When you go on a juice cleanse you will notice a sudden weight drop as you lose your excess water weight. You also lose weight because you are cutting out fat from your diet and lowering your calorie intake. This, however, is a short-term fix and would not continue on a long juice diet. This is why it is important to switch to eating clean, whole foods once you are off your diet to maintain healthy fat loss.
  • More Energy: Many people who go on a juice cleanse find that they have more energy and are more focused due to the quick absorption of carbohydrates and the added hydration.
  • Getting in More Veggies: Because you are drinking nothing but juice, and it takes a lot of veggies and fruit to make juice, you will be consuming a full serving, if not more, of veggies every day.
  • Cravings: Most people find that after three days on a juice cleanse, their cravings for unhealthy food subsides, allowing them to better stick to a healthy diet after the cleanse. It can also help to get rid of caffeine dependency.
  • Create New Habits: After you get rid of your cravings, it is much easier to begin new, healthier habits. This can create lasting health effects and make your fat loss long-term, rather than a temporary fix.
  • Overall Wellness: A juice cleanse can help you feel less sluggish, deal with breakouts and help with bloating.

The key to a juice cleanse is that you only want to do them for a few days at a time, rather than weeks or more. The reason you don’t want to do a juice cleanse for a prolonged period of time is because you could eventually damage your metabolism and you would be restricting your body of other nutrients that it needs.

You also don’t want to do a juice cleanse if you are undergoing chemotherapy, diabetic, have kidney disease, or you are already nutritionally deficient. If you are diabetic, the added sugar consumption can raise blood sugar levels and cause them to have blurry vision, excessive hunger, thirst, and feel fatigued.

⚡ Related: Learn How a Juice Cleanse Differs from a Smoothie Diet

A juice cleanse is meant for someone who is already relatively healthy and needs to reset their diet and begin new healthy eating habits. You should check with your doctor and make sure that you can safely complete a juice cleanse.

Being on a juice cleanse can be beneficial, with many of the benefits coming once you have completed the cleanse. Once you have finished, you should stick to a diet of clean, whole foods in order to keep the short-term effects you saw during your cleanse and turn them into long-term health.

Once you are finished with your juice cleanse you can make sure to stay on track with your diet and make sure you are eating clean, with the right portions for your body. The best way to make sure you are eating for you, is to get on a Custom Meal Plan, where we tell you what to eat, when and how much, all according to the foods you like, dislike and what is best for your particular body.


Trick Your Kids Into Eating Healthy

The most important thing to any parent is that their kids are healthy and happy.

But any parent knows that sometimes making sure your kids eat healthily, is easier said than done. More often than not, getting your kids to eat their veggies can be a real battle. After all, kids are naturally drawn to sugary sweets.

And it doesn’t get any easier when every time we turn around there are sugary treats everywhere. They are being advertised on the TV, handed out at parties and social gatherings, and are on the shelves of every store we go to. And while we understand that this is unhealthy for our children, many of us give in, afraid of our child being unhappy and left out. But in the end, it is our job to make sure that our kids are filling their bodies with nutrients that they need to keep them healthy now and in the future, rather than just trying to make them happy in the short-term.

But this doesn’t have to be the case.

Our kids can still feel like they are getting the same types of goods without the unhealthy, processed and artificial ingredients that are found in many of kid’s favorite treats.

The key with these snacks is to provide a healthier alternative to a snack or treat, rather than something that should be eaten all the time. Just as with adults and the consumption of treats, the key here is in moderation.

Here are a few healthier alternatives to our kid’s favorite treats.



  • 2 cups almond flour
  • 1/8 tsp Celtic sea salt
  • 1/8 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/4 cup palm shortening
  • 2 tbsp honey
  • 1 tbsp unsweetened applesauce
  • 1/2 cup coconut sugar for dipping
  • 1 tablespoon ground cinnamon for dipping


  • Preheat your oven to 350º F.
  • Combine your almond flour, salt, baking soda and cinnamon together in a food processor, pulsing in the shortening, honey, and applesauce.
  • Scoop 1 tablespoon of dough and roll it into a ball.
  • Mix together the coconut sugar and ground cinnamon for dipping in a bowl.
  • Dip each ball of dough into the water and roll into the dipping mixture.
  • Place parchment paper onto a baking sheet and add your dough balls onto the sheet, flattening each ball with your palm.
  • Bake for 7-9 minutes. Remove them from oven and let cool.




  • 1 avocado 
  • 1/4 cup cocoa powder
  • 1 tablespoon honey
  • 1/4 teaspoon vanilla extract
  • Nuts


  • Peel the avocado and remove the pit
  • Place all ingredients in a blender or food processor and blend until smooth and no avocado clumps remain
  • Top with your favorite crushed nuts (almonds, walnuts, etc) and serve




  • 1 tbsp butter
  • 1 tsp organic, unsweetened dark cacao chips
  • 2 tbsp plain greek yogurt
  • 1 egg
  • 1 scoop Organic Vegan Protein Superfood
  • 1 scoop Detox Organics
  • 1 tbsp coconut or almond flour
  • 1 tbsp chocolate chips
  • 1 tbsp chopped walnuts


  • Melt butter and chocolate chips in a coffee mug in the microwave for 30 seconds.
  • Stir the melted mixture then add yogurt.
  • After yogurt is mixed to cool the butter, add one egg and stir until combined.
  • Next add protein, flour, salt, and stir until combined.
  • Add chocolate chips and walnuts then stir once more.
  • Place mug in microwave and cook on high for one minute.
  • Take out and give one last stir.
  • Let rest for another minute or two.

Prep/cook time: 5 minutes


Chocolate Milk: If you haven’t heard of the new superfood supplement, Detox Organics, then you need to check it out! This is a greens supplement that is FULL of healthy veggies, such as wheat grass, spinach, broccoli, kale, and so much more. The trick is that it tastes like chocolate! Mix 1 scoop with 8 oz of almond milk and serve it up as a healthy treat. It tastes just like Nesquick!

You can also use it many different recipes that call for chocolate. If you’re going to serve something chocolatey, why not sneak the greens into it?

Here are some tips to getting your kids to eat healthy meals:

  • Plan ahead: Plan your meals ahead of time. By planning ahead, you won’t be tempted to try and throw together something quick and simple just so that your kids get fed. Nobody plans to feed their children unhealthy food, but rather it is a byproduct of a busy life.
  • Include your children in the cooking process: I know, when making dinner the last thing you want is your kids getting in the way, but when you include your kids in the cooking process it makes them more interested in consuming something they helped create.
  • Be a role model: Our kids learn by watching us and trying to mimic the things we do. This is why it is important to not only feed our kids a healthy diet but to practice it ourselves and lead by example. When your kids constantly see you eating healthy, they will naturally follow suit. If you aren’t sure what it is you should be eating, check out our Custom Meal Plans and we can help you be that role model.
  • Introduce food slowly: If you are trying to make your kid eat a healthier food that they may not be used to and may even refuse to eat, begin by slowly introducing it. Add a little bit to their food and try to make it more appealing by making it more fun, such as explaining to them how their hero also eats that food.

Why not just let the kids enjoy “kid” foods?

We all know what it is like for people to be unhealthy and we also know that many times health issues, such as type 2 diabetes, cancer, and heart disease are a result of the foods that we consumed throughout our entire lives.

Being a parent isn’t just about making sure our kids are healthy and happy now, but it is also about creating good habits within our kids so that they grow up to maintain a healthy lifestyle. It is our job to try and keep them healthy well into adulthood.

And so that one day they too may pass on their healthy habits to their children.

Teaching our kids healthy habits, so that they go on to lead healthy lives, is one of the greatest gifts we can give them. It is our obligation and responsibility to install these into our kids.

How to Eat Twinkies All Day and Still Drop Body Fat

Have you ever hear of the Twinkie Diet?

In 2010 a professor of human nutrition at Kansas State University named Mark Haub, aka the Twinkie Guy, went on a 10-week diet where he lived mostly off Twinkies and other processed goodies, such as Oreos and Doritos, and lost 27 lbs. His diet also consisted of protein shakes and servings of veggies.

This raises the question of whether or not you can eat an unhealthy diet… or rather, a really unhealthy diet… and still lose weight?

The answer is yes.

Now just wait before you rush out and start loading up on Twinkies. Although you can lose weight by eating junk food, it is not worth it.

This was able to be accomplished through the simple process of calories in, calories out. Mark Haub consumed fewer calories than he burned throughout the day and so, naturally, lost weight. He went from eating 2,600 calories per day to 1,800 calories a day. In fact, he also saw an improvement in his cholesterol, as his LDL (bad cholesterol), decreased and his HDL (good cholesterol) increased by 30%. Which makes sense, as cutting calories and losing weight in itself can be highly beneficial for someone who is obese.

This sounds great, but the fact is, it is only a short-term fix… like putting a band-aid on a broken leg.

The truth is, weight is not something that determines whether or not you are healthy. While excessive weight gain is a good signifier of your health, it is not the only one. You can be a healthy weight, yet still be unhealthy and at risk for diseases.

In this post, you’ll discover…

  • How the way you look on the outside doesn’t always match how healthy you are on the inside
  • All the nasty ingredients found in Twinkies
  • Why health isn’t just about losing weight

Doesn’t Being Skinny Mean Being Healthy?

Dieting is more than just losing weight and being “skinny” should not be the overall goal. Skinny does not always equate to healthy.

What is important is how your body functions on the inside and whether or not it is healthy enough for you to live a long, active life.

This type of diet may have worked for Mike Haub in the short-term, but those 10 weeks don’t show what a lifetime of this diet will do to a body over the years. It doesn’t show cancer, diabetes, and heart disease that can arise if the highly processed, sugar-filled diet had been continued.

While Make Haub reports the weight loss and the improvement of his cholesterol, what he seems to leave out is how his body reacted and how he felt overall. We are guessing that he wasn’t able to fully thrive on Twinkies.

This type of diet can leave a person feeling less energized, with headaches and so much more.

A diet that is overly processed and includes large amounts of sugar, chemicals, and artificial ingredients can have disastrous effects. Overconsumption of these things can lead to insulin resistance, type 2 Diabetes, obesity, cardiovascular disease, and breast cancer (1, 2, 3, 4, 5). All that damage is not worth the Twinkies every day.

And just take a look at the ingredients found in Twinkies:

What you find are a lot of sugar and artificial ingredients…

The unsurprising part is that Mike Haub could have gotten these same weight loss results, if not better, and lead a healthier life in the long run if he had consumed the same amount of calories in whole foods.

Before his diet, Haub was consuming a 2,600 calorie diet which consisted mostly of carbohydrates, which can lead to inflammation, water retention, and signs of metabolic syndrome. While we don’t shy away from carbs, and even base our carb cycling Custom Meal Plans on them, they can become an issue if you don’t consume them correctly.

So What Does This All Mean?

If there is one thing to learn from this type of dieting, where we see short-term results from unhealthy food, it is that one of the biggest problems is not just what we consume, but how much we are consuming.

Over the decades, our portion sizes have grown exponentially to the point where overeating is a common practice and hardly noticed anymore.

When we focus on eating the right portion of food, along with the right kinds of food, our bodies thrive. Portion sizes haven’t always been as big as they are now and have grown substantially over the years.

Overall, while it is possible to lose weight on a healthy diet, it is not recommended, nor is it a permanent fix for any health or weight problems you may be having. The best way to maintain your health and lose weight is by eating clean in appropriate amounts.

There is no one size fits all diet for everyone, that is why we created our Custom Meal Plans, where there is no guessing. We tell you how much to each so that it is appropriate for your body and your activity level. Plus, we tell you what to eat so you know you are also eating clean food that will work for your health, not against it. And don’t worry, we only include the foods you like, including pizza!

Stay off the fad diets and get on one that is sustainable and long-lasting.

New Year’s Resolutions Are a Crock of Sh*t… I Am Upset Sorry!

Are you someone who every year makes a New Year’s Resolution?

If you are, I am here to tell you why I think they are complete bull.

Statistics show that more that 75% of people who begin a New Year’s Resolution fail them within the first 6 months. When it comes to setting New Year’s Resolutions, the stats are not on your side.

But the main reason why I think that setting a New Year’s Resolution for your health is a bad idea is because your health is more important than that.

Your health and your well being should not be dependent on you making a resolution, especially considering the statistics and the high rate of failure.

I say this not because I don’t believe you shouldn’t focus on getting healthier, but because I don’ believe you should wait for the New Year to make the commitment. I have heard too many people since October say that they are going make a New Year’s resolution to get back eating healthy and being active. That was 3 months ago!

I understand that you want to enjoy the holidays, and that is ok, but your health and well-being should not depend on you making it until the New Year.

The fact is, you never know when health issues and disease, such as cancer and diabetes, will sneak up on you. You don’t get to decide to put these off until after the New Year. We don’t get that choice.

What we do get, is the choice to live in the moment and make better choices.

For example, just because you had Halloween, Thanksgiving and the Christmas Holidays, doesn’t mean you can’t get your health back on track today. You could have made the choice to stay focused on your health and still allow yourself to have those 3 or 4 days where you let yourself enjoy the Holiday foods. What the Holidays are not, are an excuse to lose focus for the entire 3 months.

This is why I don’t believe in New Year’s Resolutions… they are, a crock of shit.

I make more money in the first 3 months of the year than any other months and it makes me sad to think that so many people are placing their health and wellness on a resolution.

Don’t wage your entire being on a resolution… disease doesn’t wait for resolutions.

You don’t get to decide whether you are going to just wake up healthy, or you are going to wake up with diabetes. Nobody gets to decide this as it is determined over time, whether you are planning a New Year’s resolution or not. It is a result of year after year of bad choice after bad choice.

And if you are already there, I know you didn’t ask for it and you don’t want it.

Whether you are there or not, I want you to be able to use this community and the Morellifit family to support you so that you can take action now. Take action today.

Don’t wait for another New Year’s Resolution.

Chances are, you’ll read this before the New Year. And, whether you choose to have fun on New Year’s or not, you need to start making better choices now.

Face it. It isn’t the New Year that will change you. Only you can do that.

I’m not asking you to go all in today… what I am asking is that you begin to make better choices, a little bit at a time until you are where you want to be.

Your body deserves the best. You deserve the best.

We all have people who we love and care about, and people who love and care for us. People who want and need you to be there and be healthy.

Here at Morellifit, we have a lot of products that we sell and have had major success with our Custom Meal Plans, but we also have a lot of free content and often it is this free content that helps people reach their goals and live healthier lives. Whether you choose to purchase supplements or programs, or you just enjoy the free content here on the blogs, we are here to help you live healthier lives.

Please leave us a comment below and let us know how we can better serve you do you don’t depend on resolutions, but instead make take action today.


How 2017 Is Going To Be Your Best Year Yet

It is time to get serious.

Time to get serious about your health. Your wealth. Your relationships.

With 2017 approaching, it is time to get serious about the New Year, so I wanted to share some tips with you that will help you make it your most successful year yet.

If you follow me on Snapchat, then you already know my routine, how I prepare mentally, how I train physically, and how I eat nutritionally.

I care about you and our entire community, which is growing exponentially, and I get these common questions every day.

How do I create success in my life?

How do I break through a fat loss plateaus? 

How do I gain lean muscle?

How do I become financially free?

How do I build better relationships?

It is about being aware of who you are, and understanding your strengths and weaknesses. It is about carrying those strengths forward and minimizing those weaknesses.

It is about understanding who you are at this moment, because in this moment that you can take action. You can’t take action tomorrow and you can’t take action yesterday. Right here and right now is the only moment that matters. It is the moment that determines success in your future.

The first thing you should do is to every day, take a self-audit. Every night when you lay your head down, and you look back at all the things you did, the things you didn’t do, or the things you wish you did, you need to reflect. Recognize the times where you were strong and the times where you were weak.

Begin to assess those moments and identify the reasoning for that strength or weakness. Why were you so strong during one situation, then so weak during another? Was it something you ate? Something you did? Some sort of mindset at that moment?

We train our mind to lead us, so if you are not constantly putting the right things into it, you will set yourself up for major failure.

If you are watching TV all day, soaking up social media or spending all your time playing video games, it will be very hard for you to allow your mind to grow. When you can’t grow your mind, it can make it tough to grow in life.

Here are my top tips to leading a more successful life in 2017:

  1. Take a self-audit.
  2. Learn to identify your strengths and weaknesses. Hint: Your strengths are normally the things you enjoy doing.
  3. Learn to go all in on your strengths.
  4. Minimize your weaknesses by surrounding yourself with people who are strong where you are weak.
  5. Serve others unconditionally, without expectation or strings attached. Do it because you love and you care.
  6. Set concrete goals. Click here to learn how to set and achieve goals.

Take these things with you into 2017 and take action. Make each moment count and you will have your most successful year yet.

I look forward to an amazing 2017. Thank you for allowing me to be here to serve you and share with you. Thank you for giving me an amazing 2016 and I look forward to watching everyone in our community grow.



What Fats Are Better For Fat Loss?

By now you have probably heard the terms good fats and bad fats. We all know what fats are and when you think of “fats”, you automatically think of something that is unhealthy, and you want to stay away from it.

But not all fats are created equal.

And we all need fats in our diet in order to stay healthy. Whether you are trying to lose weight, gain muscle, or just simply live a healthy life, you need fats in your diet. Certain fats, when consumed in moderation, play many different roles, from nutrient absorption to maintaining healthy cells.

On the other hand, there are some fats that can negatively impact our body and can increase your risk of heart disease.

So what is the difference between good and bad fats? What fats should you be consuming in your diet?

In this blog, you’ll learn:

  • The difference between the fats we consume
  • Good vs bad fats
  • Top 3 reasons you should consume healthy fats
  • Ways you can control your fat intake

What Are The Different Types of Fats? 

  • Saturated Fat – A saturated fat is made up of fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. You normally find saturated fats in solid form and are found mainly in animal sources (1).
  • Monounsaturated Fat – Monounsaturated fat is made up of fat molecules that have one unsaturated carbon bond in the molecule and is typically liquid at room temperate, yet solid when chilled. When eaten it moderation, this type of fat can be beneficial to your heart and is a great replacement for saturated fats. Benefits include lower cholesterol (LDL), and lower risk of heart disease and stroke. These fats can be found in oils, such as olive oil (2).
  • Polyunsaturated Fat – A polyunsaturated fat is made up of fat molecules that have more than one unsaturated carbon bond in the molecule, and are typically liquid at room temperature and solid when chilled. It too can help lower bad cholesterol (LDL) and can be used to replace saturated and trans fats. Just like monounsaturated fat, these can be found in oils, such as olive oil (3).
  • Trans Fat – There are two types of trans fat, naturally occurring and artificial. Some animals produce trans fat in their gut and so animal products can contain small amounts of naturally occurring trans fats. However, most trans fats are artificial and are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are used because they are inexpensive, easy to use, and have a desirable taste and texture. Consuming trans fat can raise your bad cholesterol (LDL), increase your risk of heart disease and stroke, as well as increase your risk of diabetes. Of all the fats, this is the worst one that should be avoided. This fat can be found in many packaged, fried, and baked goods (4).

What Are My Good Fat Options? What Should I Avoid?

If you are trying to lose weight and fight against body fat, then what type of fat you consume and where you are getting your fats from is important. Here are some tips for the types of foods you should choose when picking what to eat:

Meat – When you are consuming fats that come from a cow, always go for a product that comes from a grass-fed cow, vs a conventionally raised cow. Whether it is a dairy product or when you are consuming meat, you want to make sure it has the highest nutritional value. Grass-fed cows will produce products with higher amounts of CLA and Omega-3 Fatty Acids.

⚡ Related: Learn why you should switch to grass-fed beef

Fish – Fish can be a great source of healthy fats and Omega-3 Fatty Acid, and the top recommended fish are salmon, tuna, mackerel, and sardines. When sourcing your fish, you want to make sure that it is wild-caught rather than farm raised. The reason you want wild caught fish is for similar reasons you would want to source from a grass-fed cow, as wild caught fish will feed on a natural diet, giving them a higher nutritional value. If you need help getting more of these healthy fats, Krill Oil is an excellent option, especially if you are not a fan of the fishy taste.

⚡ Related: Learn why krill oil is better for than fish oil

Seeds and Nuts – Walnuts and chia seeds are both great sources of Omega-3 Fatty Acids, which can help fight and reduce inflammation, improve eyesight, and improve the health of our skin, hair, and nails.
Almonds are another source of healthy fat, the one called monounsaturated fat.

good-vs-bad-fatsOils – Aside from butter, coconut oil and olive oil are the two most popular oils to cook with and are among the best to consume. When using grass-fed butter and coconut oil, feel free to turn up the heat! These two fats handle the heat really well, while olive oil is best consumed raw. You can use olive oil to make dressings and as a dip.

When it comes to oils, there are many that you would want to stay away from, and many may be surprised as to which ones.

When it comes to oils, stay away from highly processed vegetable oils, such as canola oil, soybean oil, and safflower oil. These oils are heavily processed and can be found any many packaged foods. The reason these are so bad is that they increase inflammation in the body and are among the main causes of heart disease.

You also want to avoid ingredients that say they are hydrogenated, as these are trans fats. These fats are essentially man-made and changed on a molecular level in order to make it easier for us to cook with it.

Top 3 Reasons to Load Up On Healthy Fats?

  1. Brain Health: Consuming healthy fats helps to support your brain healthy and keep cognitive function sharp. You can also do this by taking an all-natural brain supplement, such as MFIT — Focus your mind, effectively boosting your focus, energy, and memory.
  2. Fat Loss: Contrary to popular belief, you can actually use fat to fight fat. Using fats within your diet can help you lose fat and maintain a healthy weight.
  3. Satiety: Eating healthy fats can help you stay satiated, which in the end keeps you from snacking, consuming more calories and overeating. This helps to keep you from putting on excess weight.

How Can I Control My Fat Intake?

The best way to control your fat intake and make sure you are only eating foods with a healthy fat in it is to sign up for a Custom Meal Plan. These plans are created by expert nutritionists who use your body stats, as well as your likes and dislikes, to make sure you are eating for your body, your health, and your goals.

This Custom Meal Plan will make sure you are getting the correct amount of nutrients for you, including good fats.

Paleo Snickerdoodles [Recipe]

We have gotten so much positive feedback from the delicious holiday recipes that we wanted to give you another treat to share with your friends and family!

And we just love this healthier Snickerdoodle recipe:


2 cups almond flour
1/8 tsp Celtic sea salt
1/8 tsp baking soda
1 tsp ground cinnamon
1/4 cup palm shortening
2 tbsp honey
1 tbsp unsweetened applesauce

1/2 cup coconut sugar for dipping
1 tablespoon ground cinnamon for dipping


Preheat your oven to 350º F.

Combine your almond flour, salt, baking soda and cinnamon together in a food processor, pulsing in the shortening, honey, and applesauce.

Scoop 1 tablespoon of dough and roll it into a ball.

Mix together the coconut sugar and ground cinnamon for dipping in a bowl.

Dip each ball of dough into the water and roll into the dipping mixture.

Place parchment paper onto a baking sheet and add your dough balls onto the sheet, flattening each ball with your palm.

Bake for 7-9 minutes. Remove them from oven and let cool.


If you are enjoying our dessert recipes, you can have sweets just like these added onto your next Custom Meal Plan, all you have to do is ask for it! Being healthy doesn’t have to be boring and tasteless… we want you to enjoy your meal plan because you are then more likely to stick to it and get to your goals.

These deserts may be a healthier alternative, which is why they are ok for you to snack on, but remember, the key is moderation. But enjoying desserts in moderation is much better than not enjoying them at all! So don’t deprive yourself of partaking in the holiday snacking and enjoy!

And in case you missed it, check out this Lemon Shortbread Cookie recipe…

Paleo Lemon Shortbread Cookies [Recipe]

One of the best parts of the holidays is all of the cookies and treats that get shared and passed around. It is just another way that we show people we care about them and to spread holiday joy. But we all know that many of these treats are not good for us and often contain processed ingredients that you know are not good for your health.

Here is a delicious holiday cookie that you can share with your friends and family that you don’t have to feel bad about. These Lemon Shortbread Cookies are so delicious, you would never know that they are made of completely natural ingredients!


Cookie Dough

2 cups almond flour
6 tbsp butter
3 tbsp honey
1/4 tsp vanilla extract
1/8 tsp salt
1 tbsp fresh lemon juice (about half a lemon)

Lemon Glaze

1/2 cup organic powdered sugar
1 tbsp fresh lemon juice (about half a lemon)
1/4 tsp vanilla extract


Preheat your oven to 350º F.

Combine all of your ingredients for the cookie dough into a medium mixing bowl until if forms into one large ball. Refrigerate for 30 minutes.

Remove your dough from the refrigerator and scoop out 1 1/2 inch wide portions.

Line a cookie sheet with parchment paper and add your scoops of dough to the pan, flattening each scoop a bit. Bake for 8-10 minutes. Then remove the cookies from the oven and let cool.

Mix together all of your ingredients for the glaze, whisking until there are no more sugar lumps.

Once your cookies are cooled, use a spoon to glaze each cookie.


If you enjoy these desserts, remember, you can ask have deserts just like these added into your next Custom Meal Plan. Eating healthy doesn’t have to mean that you have to eat bland food.. you can have desert and it can taste just as delicious as these cookies!


5 Amazing Health Benefits of Probiotics

We’ve done a lot of talks lately on gut and digestive health, and have mentioned probiotics in the past, but many of you have asked if you should be on one and what exactly they do.

Chances are, whether you’ve been at the health game for awhile, or are just starting down a healthier path in your life, you’ve most likely heard of probiotics. But, as I am finding out, most people don’t know exactly what they are or what they are used for. All they know is that they are good for you.

In this post, you’ll find out:

  • What probiotics are and how they can benefit your health
  • What the different strands of probiotics mean
  • How to know when you should start taking probiotics
  • Where you can find probiotics, in supplement and natural form

What Are Probiotics?

Your gut contains millions of bacteria that actually help to keep you healthy. When most people think of bacteria, they think of something that is bad make them sick, but this isn’t the case.

Along with the bad bacteria, your body also consists of good bacteria, mainly consisting of bacteroids and firmicutes, and these bacteria have been linked to overall health and even weight loss (1, 2).

Having enough good bacteria isn’t just about weight loss, though, as it also helps to improve digestion, your immune system, and can even destroy other organisms that are harmful and cause disease (3, 4).

An imbalance occurs when you have more bad bacteria than good bacteria in your gut. This can lead to a number of issues, including obesity, autoimmune disease and the rise of allergies (5).

There are several things that can impact the balance, or imbalance, of the good and bad bacteria found in your body, such as taking certain antibiotics, using antibacterial soap and cleaners, eating food that isn’t properly prepared, consuming excess sugar, stress and lack of sleep.

This is where probiotics come in handy.

Probiotics are live organisms, such as bacteria and yeast, that work in your body in conjunction with the bacteria that is already present to improve your health. This helps to balance out the good and bad bacteria in your body.

Your body already contains probiotics, as does many of the foods you may already be eating, but sometimes this isn’t enough.

What Kinds Of Probiotics Are There

Lactobacillus – This is the most common probiotic that you will find. It is the probiotic that is found in foods such as yogurt and different types of fermented food, such as sauerkraut. This type of probiotic is good for people who are lactose intolerant or are suffering from diarrhea. It is also good for people who are taking antibiotics that kill both good and bad bacteria, which allows your body to grow pathogenic bacteria that cause intestinal issues.

Bifidobacterium – This probiotic is good for people who are suffering from irritable bowel syndrome and other gastrointestinal disorders.

Why Should I Take a Probiotic?

  • Mental Health – Taking a probiotic can actually improve your mental health and some mental disorders. For example, studies have shown a link between probiotics and an improvement of depression, anxiety, autism, OCD, fatigue, and stress (6, 7, 8). A study in Brain, Behavior, and Immunity showed that people who took a probiotic over the span of 40 days felt happier in life (9). Some studies show that Lactobacillus could even help with mental issues and symptoms of chronic fatigue (10).
  • Immune System – Studies have found that using certain probiotics can reduce the occurrence of respiratory infections and urinary tract infections (11, 12, 13).
  • Fat Loss – Some probiotics can affect the way your body processes and stores fat, as well as how you burn calories (14, 15). A recent study in the International Journal of Food Sciences and Nutrition showed that people who took multiple species of probiotic lost the most amount of weight (16).
  • Allergies – A study in the European Journal of Clinical Nutrition found that when people took a strand of probiotic called B. lactic, their allergies improved over an 8 week time with less pro-inflammatory markers. This happens because probiotics alter the permeability of the intestinal wall. This alteration can help to keep pro-inflammatory compounds from entering the bloodstream (17).
  • Digestive Health – Most importantly, probiotics can help with digestive issues and diseases, and can be effective for people in remission with ulcerative colitis, necrotizing enterocolitis and irritable bowel syndrome (181920).

Because your gut and digestion play such a large part in the way your body breaks down and absorbs nutrients, you can almost say that keeping up your digestive health can be one of the most important things you can do for your body.

Where Can I Get Probiotics? 

You can get probiotics from many sources. They exist within many foods, such as sauerkraut, kimchi, specific yogurts, and certain cheeses.

You can also buy probiotic supplements with live organisms in it that are easy and convenient to take. Eating these foods every day can be difficult, as often they have a really strong flavor, but having your probiotic in supplement form is a more realistic way of making sure you are getting all the benefits and keeping your digestion running smoothly.

Using a probiotic can have a major impact on your mental health, digestive health, immune system and your ability to fight back against belly fat.

You can also help to support your digestive health by including superfoods to your diet.

Ingredients such as spinach, kale, broccoli, spirulina, goji berry, alfalfa, wheat grass, and acai, just to name a few, all are beneficial to your digestive and overall health. With so many different superfoods, it can be difficult to be able to get them all in and reap all the benefits.

Like with probiotics, you don’t have to eat these things every day, but rather you can take a daily supplement, such as Detox Organics. This is great if you want to be able to get in a full serving of superfoods every day and still have it taste amazing. Many superfoods can have a strong taste, so this chocolate supplement will not only satisfy a sweet tooth, but you will get almost 30 different certified organic fruits, vegetables, herbs and plants in every serving.

⚡ Related: Learn what foods you can eat to support your gut health

If you are interested in improving your digestive health or receiving any of the other benefits that can come along with taking a probiotic, here is a free morning probiotic drink recipe:

Apple Pie Apple Cider Vinegar Drink

2 Tablespoons apple cider vinegar
2 Tablespoons no sugar added organic apple juice
6 ounces of cold water
4 drops of liquid vanilla stevia
a sprinkle of cinnamon
1-2 cubes of ice

Mix all ingredients together and add more stevia if needed. Best served chilled or over a glass of ice.


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