Sunday, July 28, 2013

Simple Steps to Making the Ultimate Fat-Burning Salad

If you're like us, you love eating a LOT of food. One of the best ways to OVEREAT while on a diet is by enjoying huge, delicious salads regularly.

Here's our 7-Step, Fool-Proof Method for building the ultimate fat-burning salad each and every time:

1. Get a huge bowl (no... bigger)

2. Fill it with salad greens (spinach, romaine, spring mix, etc)

3. Add other veggies (carrots, cucumbers, tomatoes, celery, eggplant, onions, peppers, etc)

4. Optional - add a healthy carb source (berries, apples, chickpeas, quinoa, etc)

5. Add a protein source (chicken, beef, pork, lamb, etc)

6. Optional - Add a healthy fat source (organic eggs, organic cheese, avocado, etc)

7. Use a homemade dressing w/ vinegar, olive oil & seasonings

It's a simple as that! In fact, it's EXTREMELY EASY to make a huge salad (one that you probably couldn't even finish) that comes in at less than 400 calories... and when you understand how it make it the right way, with delicious foods like those listed above, you'll never feel deprived and you'll learn to fall in love with eating loads of satisfying food while blasting that unwanted belly bulge at the same time!

Sunday, July 21, 2013

4 Belly-Blasting Carbs

While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don't have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices for belly-blasting carbs that'll leave you full and satisfied, while helping you toward your fat loss goals to boot!

#4 - Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

I enjoy fresh berries for dessert several times a week and it's an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of greek yogurt... Mmm :)

#3 - Sprouted Grain Bread

Sprouted grain breads, like Ezekial 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don't give up the bread, just choose the right kind!

#2 - Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

#1 - Beans, Lentils, and other Legumes

Beans and Lentils, part of the "legume" family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans...and the list goes on.

Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I'd highly recommend you'd do the same!

Monday, July 15, 2013

Protein Bars.....


Let’s face it, with how busy we all are, eating healthy is often the least convenient option. In fact, it can be downright overwhelming, and having to worry about finding access to healthy, high-protein food–especially while out and about–just adds one more challenge to your already overloaded plate.

No wonder why the fast food drive-through line is often wrapped around the building at lunchtime…

When it comes to filling your belly on the go, convenience is king!

Unfortunately, the price of the typical convenient meal  is an ever-expanding waistline, increased medical bills, shorter life-spans, and a declined state of energy and health across the board. Not exactly the result you’re looking to achieve, I’m sure!

To solve this problem, other nutrition companies have tried to alleviate the “convenient nutrition” dilemma through the creation of high-protein snack and meal replacement bars, bringing to light several other BIGGER problems.

First, m
ost protein bars are nothing more than glorified candy bars.

While positioned as “healthy,” these fat loss–and health-derailing nightmares are full of simple sugars, damaged and denatured fats, dirt-cheap and unhealthy protein, and a slew of artificial colors, sweeteners, and preservatives.

Just take a look at the labels on these supposed “health bars” and you’ll likely see scary ingredients like fractionated palm kernel oil, high oleic safflower oil, corn syrup, corn starch, high fructose corn syrup, sugar, brown sugar, fructose, maltodextrin and dextrose (carbohydrates whose glycemic index is even higher than sugar!), canola oil, partially hydrogenated oils (also known as trans fats), sucralose and aspartame (which are chemical, artificial sweeteners), and the list goes on and on.

In reality, these “obesity additives” are some of the worst things you can put in your body if your goal is to achieve a flat belly and improve your health. Not only can they wreak havoc on your blood sugar, hormones, and cardiovascular risk factors, but they can outright STOP fat loss dead in its tracks, leaving you wondering why, despite all your efforts to eat healthy, your body fat stores just won’t seem to budge.

And by the way, don't fall victim to the "net carb" scam where manufacturers don't count sugar alcohols like maltitol and glycerol as part of the carb count to make their bars appear low-carb or carb-friendly. What these unethical companies don’t tell you, however, is that the glycemic index of maltitol is right up there with table sugar and the caloric value of glycerol (also known as glycerine) is even higher than sugar!

Knowing this, you may be wondering why a so-called “nutrition” company would ever resort to putting these types of ingredients in their bars, and the answer is simple: These cheap ingredients drive up their profits at the expense of your health, your waistline, and your results!

This brings us to another very important point to consider when choosing a protein bar: protein quality.

You see, the #1 protein source used in protein bars is soy protein, one of the cheapest protein sources in the world.

Do you think that’s a coincidence? Us either. Unfortunately, soy protein contains phytoestrogens that act like estrogen in the body and have been linked to numerous health problems, including decreased thyroid output in women1,2,3 and decreased testosterone levels in men.

This is really bad news, because less thyroid hormone means less calorie burning and more fat storage for you.

Beyond that, gelatin and collagen (made from ground-up cow hooves) have worked their way in to the protein blends of some of the most popular protein bars—some as the primary protein source! While technically a protein, gelatin lacks the full spectrum of essential amino acids and is an even lower quality source of protein than soy. And who wants to eat ground-up cow hooves anyway? Yuck!Boy, it’s starting to look like that fast food drive through line may actually be a BETTER option for your health and waistline than reaching for one of these health-derailing, waist-expanding protein bars.

Monday, July 8, 2013

Tasty Fat Loss Recipes For You

Recipe 1: Asian Turkey Burger

Makes 3 Servings (3 Burgers)


• 1 pound ground turkey
• ¼ cup minced onion
• 3 tablespoons chopped fresh parsley
• 2 tablespoons Worcestershire sauce
• 2 tablespoons minced green bell pepper
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1 tablespoon grated fresh ginger
• Salt and pepper
• 2 cloves garlic, crushed


1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well
3. Divide into three equal portions and form into burgers about
¾ inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked

Nutritional Facts (per serving):

Calories: 184
Protein: 33g
Carbohydrates: 4g
Fat: 4g

And here's another one...

Recipe 2: Roasted Bell Pepper Stuffed With Quinoa


  • 4 Bell Peppers
  • ½ Cup Cooked Quinoa
  • 1 tbsp. Olive Oil
  • ½ Red Onion, chopped
  • 1 Cup Mushrooms, sliced
  • 1 Cup Carrots, grated
  • 1 Cup Baby Spinach
  • 1 tbsp. Dried Parsley
  • ½ tsp. Ground Cinnamon
  • ¼ tsp. Ground Cumin
  • Salt and Pepper, to taste

1. Preheat oven to 350 F.
2. Cut the top of the peppers and discard membrane and seeds. Reserved
the top for later.
3. In a large skillet, heat oil over medium-high heat.
Add onion and mushrooms and cook for 4 to 5 minutes, stirring occasionally.
4. Add carrots, spinach and parsley. Let spinach wilt then stir in cinnamon,
cumin and cooked quinoa. Toss gently to combine.
5. Add salt, pepper and cook 1 to 2 minutes more. Set aside to let filling cool
until warm.
6. Divide quinoa mixture evenly among the 4 bell peppers.
Top each pepper with its reserved top then arranges them upright in a
glass-baking dish.
7. Cover snugly with foil and bake for about 1 hour, checking halfway through,
until peppers are tender and juicy.
8. Transfer to plate and serve.

 Nutritional Facts:

(Per serving)
Calories: 122
Protein: 3.4
Carbs: 17.3
Fat: 4.4

Sunday, June 30, 2013

Your internal thermostat that PREVENTS fat loss (how to fix it)

Even on the most scorching summer afternoon, the thermostat in your house controls the temperature. If you want it to be 70 degrees, you set the thermostat at 70, and voila, the temperature doesn't, and won't, deviate too far above 70.

And when it comes to your fat loss results, believe it or not, your most powerful internal thermostat isn't your metabolism. No, it's something far more critical to your success. I'm talking about your self image. You see, the image you have in your mind of yourself -- how fit you can be, how much you can accomplish, how successful you can become -- sets the bar for what you can and will achieve.

Whatever you set that image to be, it will never go higher.

Working in the fitness industry as a coach for more than a decade, I've found time and time again that the biggest limiting factor in the transformation process is what people believe about themself.

Unfortunately, most people have a negative vision of their life, or at least one that is very self-limiting. Many people believe they will only accomplish as much as their parents did, or that they're body will always look like the current image they hold in their mind of themself.

When obstacles arise, most people don't see themself as rising above or as a conqueror...instead they focus on the obstacle itself, and how unfair it is to be faced with it, instead of the immense glory and strength in overcoming it.

Think about the image you hold of yourself in your mind. Do you see yourself achieving everything you set out to do, living your dreams? Or do you feel that where you currently are is as far as you will go?

Do you see the body you're working toward, or do you see the body you've been trapped in for too long?

Even worse, do you see your life on the decline, instead of the incline?

What images are you creating in your mind today? If they are the wrong images, you'll never be able to rise above that internal thermostat until you change those images into the truth about who you are. YOU are special. You are unique. And you can change where you currently are for the things you set out to achieve.

You see, as humans we continue to achieve the standards we set in front of us. If as we look ahead we see nothing more than where we currently are, there's no room for growth, nowhere to go.

If the image in our mind is one in which our best days are behind us (perhaps the body we had back in our high school or college days), it's impossible to achieve more.

But if instead you expand your vision and paint a picture of yourself achieving big things, great things, incredible things...then and only then will you be able to change where you are.

Today, it's time we all reset the thermostat. Crank it up a few degrees, and start believing and reaching for more. Paint your next masterpiece in your mind; embrace it, believe it, and go after it. The picture you paint is the picture that you'll move toward.

Make sure it's the right image.

To your success,

Sunday, June 23, 2013

NEVER eat this salad dressing‏

In almost every case, you should steer clear of store-bought, packaged salad dressings. Simply put, the salad dressings that you find on the grocery store shelves are almost always filled with these fat-storing, health-damaging ingredients:

1. Denatured and trans fats. Most store-bought salad dressings are made with cheap, denatured and highly processed fats. If you see vegetable oil, canola oil, or soybean oil on the ingredient list, steer clear! These damaged fats can and will wreak havoc on your health and your waistline.

2. Excessive sugar and/or high fructose corn syrup. Store-bought salad dressing is notorious for packing in loads of sugar, including the #1 worst form, man-made high fructose corn syrup.

3. Artificial ingredients, colors, preservatives, and sweeteners. These man-made, unnatural ingredients are found in nearly every dressing, but especially "light" or "low calorie" dressings. Marketed as healthy or as a good choice for those look to drop flab, these waist-expanding ingredients won't get you any closer to your fatloss goals, and it comes at the expense of your health.

Instead, try these 3 home-made, natural and delicious fat-burning salad dressing recipes for a flat belly:

Sweet & Creamy Avocado Maple Dressing


1 avocado
1/4 cup Organic Greek Yogurt
1 tbsp maple syrup
1 tbsp apple cider vinegar
Juice of 1 lime
Salt and pepper (to taste)


Combine all ingredients in a food processor or blender and blend until creamy.

Tasty Green Onion and Cilantro Dressing


1/4 cup white wine vinegar
1/4 cup fresh lime juice
1 cup extra virgin olive oil
1/2 teaspoon mustard
1 cup of diced green onion
1/2 cup of cilantro
Salt and pepper (to taste)


Combine all ingredients in a bowl and stir until well combined.

Fresh and Light Raspberry Vinaigrette


1/4 cup apple cider vinegar
1 tsp sea salt
2 tbsp honey
3 tbsp water
1/2 cup of raspberries
1/2 cup extra virgin olive oil


Blend all ingredients in a blender on low until well combined.

By swapping out what's in your refrigerator for these simple, quick and healthy salad dressings you won't sabotage your efforts to eat healthy with disastrous store-bought salad dressings.

Enjoy these for a flat belly!

Wednesday, June 19, 2013

Truth About Caffeine and Coffee‏


Are you consuming an unsafe amount of caffeine each day? The FDA thinks that you might.

If fact, I watched one guy almost overdose on caffeine last Friday morning.

Did you know that each can of Monster gives you 160mg of caffeine?

And did you know that according to the FDA, you should NOT consume more than 400mg of caffeine per day?
It's amazing how much caffeine people consume, and it's no surprise that the number of hospital visits associated with caffeinated beverages DOUBLED in the last five years (over 20,000 people per year go to emergency rooms because of energy drinks - crazy, right?)

So here's the truth about caffeine.

First, some caffeine is fine. And yes, some coffee is fine too. In fact, it's been linked to health benefits, and is even the #1 source of antioxidants in the American diet (although that might just be pointing out how bad most American's diets are...).

The problem, of course, is with too much caffeine. From jitters to anxiety to those emergency room visits, the world is over-caffeinating itself to the point of addiction.

And while energy drinks get all of the bad press, do you know what one of the most dangerous drinks might be?

It's not Coca-Cola. It's a caffeine lightweight at about 50mg per can. Even a small Red Bull packs only 80mg.

Diet pills often provide a potentially nasty 200mg per serving, and often recommend three servings per day. That can be a BIG problem.

But it's coffee that can do you in all at once.

At Starbucks, a venti-sized brewed coffee exceeds the FDA's daily recommended limit with a whopping 415mg of caffeine. That said, a "short" 8oz cup provides only 75mg. So if you go to Starbucks, take it easy on the monstrosity sized beverages.

Personally, I've been trying to avoid all caffeine, and it's been weeks since I've had even a Green Tea.

But I still have MORE energy than ever before, thanks to my favorite almost zero-calorie beverage.

From Dr. John Berardi to John Romaniello...from Tim Ferriss to Isabel De Los Rios...and from Jason Ferruggia to lil' ol' me, CB, we all drink this.

You might even be able to give up caffeine because of the natural energy highs this beverage will give you.

Plus, it tastes great AND it tastes more filling.

So that rules out beer - LOL.

But it's not an "energy drink" packed with sugar, caffeine, and who-knows-what-other-dangerous-ingredients.

In fact, this drink is ultra-low in calories - WITHOUT artificial sweeteners - and is perfect for intermittent fasting, too.

It's literally the perfect drink for fat loss and higher energy levels.

NO, it's not water. And nope, not a protein shake either.

But it is the most important drink you can give your body for health and fat loss.

It's a Athletic Green Super Food Cocktail.