Hi there,

Forgive me for slightly cussing in the subject line of this email, but this topic along with "how do you get your protein?", absolutely infuriates me.

For some reason, over the years, losing fat and or eating healthy has become this complicated thing with tons of weight loss programs, diets, rules of thumb, that everyone just magically agreed on because they heard more than one person say it.

I mean...I can't. I just can't.

So let me clear something up right now. You need fruit. 


I don't want to hear about how much sugar is in it, especially if you drink soda, eat any kind of fried food, food from a fast food restaurant, follow a fad diet plan or don't prepare your food. 

Yep! Time to call some people out. 

So I use my mom for the base of most of these nutrition topics, mainly because I was her. What she knows about nutrition is what I used to know. The south side of Chicago is NOT a breeding ground for nutrition information. 

It took me becoming vegan 4 years after being vegetarian, and wanting to learn more to actually seek the information out. 

So my mom, last year some time, asked me about avocados because she saw me going in on one. lol! 

This is how the conversation went:

Mom: You're eating a lot of that. Aren't avocados fattening?
Me: Yes, they have some fat in them. It's good for you though. 
Mom: Well, they said you're not supposed to eat them because they're fatty.

WHAT?!? Who is "they"? How does that even make sense?

My mom at the time, before her remarkable transformation featured below, was one of those people eating candy bars, drinking soda, not drinking enough water and a list of other things. But she didn't want to eat this avocado full of protein, B vitamins, Vitamin K, fiber, vitamin c and a host of other minerals and vitamins because of its fat content. 

Backwards, right? 

Well, I was someone in college who didn't eat candy because it was bad for you, yet had Jr. Bacon Cheeseburgers every other day. And yet I was confused as to how I gained 20 lbs.

The truths we tell ourselves is just that. Our truth. It takes learning a new truth to get rid of the old one.


Eventually, my mom started listening to me and has since had incredible results both internally and externally.

Now it's your turn.


Here's the deal. Would something grown on this earth that our ancestors have eaten for thousands of years before grocery stores and sedentary jobs be bad for us?

The answer is no.

Fruits are high in fiber, vitamins, minerals and antioxidants.

Yes, don't get me wrong, I am well aware that the quality of fruit is not the same as it was even in the 1950s. And yes, you can supplement said fiber, minerals, etc. 

HOWEVER, nutrients are best absorbed in food form when they are attached to other trace vitamins and minerals. Take a nice multi-vitmain. Of course. But do not for a second believe that it replaces actual food.

Fruits are also alkaline producing, helping your body heal itself and prevent other diseases/illnesses from manifesting in your body. And this is the fun one, they are hella low in calories! This actually aids you in your fat loss journey.

"But Coach Mia, what about the sugar?" 

USE IT! Use it to start your day and give you energy. Use it when the office meetings get boring and you need a pick me up. Use it right before you work out for an energy boost (and to also help preserve your muscles). USE IT!

Fruit sugar is natural sugar. Our bodies need it. Our bodies crave it. 

Will cutting sugar, both natural and processed result in fat loss? Yes, sure.

Will cutting natural sugar yield positive long term health benefits? Absolutely not!

Can you keep eating fruit and lower your body fat percentage? ABSOLUTELY!!!


I know there is a lot of information out there. I do not for second pretend to know it all. But I read a lot. I test stuff out on myself, my business partner and members of my program, and so far we've been yielding some pretty awesome results in fat loss, muscle gain and overall health improvement. 

Quite honestly, I know you probably have a lot of questions on nutrition and I hope to answer them all, but here are two of my basic rules of thumb.

1. Don't Overthink It! 

2. Eat As Plant Based As Possible!


It works! I promise.

For the next 4 days I want you to try subbing fruit for all your snacks. Let me know if you notice a change in your body and/or mood.

If you want some hands on help in getting your nutrition together, we can do that for you. Just Click Here!

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We appreciate the love and feedback. It helps us better serve you.

Forever Dedicated To Your Success,

Mia Shanté
Health & Wellness Coach
Strong 4 Pole, Founder