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!

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!

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, most 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.

Tasty Fat Loss Recipes For You

Recipe 1: Asian Turkey Burger

Makes 3 Servings (3 Burgers)

Ingredients:

• 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

Directions

1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well
combined.
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
through.

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

Ingredients:

• 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

Directions:

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

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,
Vanan

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

Ingredients:

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)

Directions

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


Tasty Green Onion and Cilantro Dressing

Ingredients:

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)

Directions

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


Fresh and Light Raspberry Vinaigrette

Ingredients:

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

Directions

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!

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.

Eat 30% more of THIS nutrient for decreased bodyfat [ARTICLE]‏

A recent study from the American Dietetic Association revealed that even though two groups of individuals ate the same amount of calories, individuals who at 30% more of one particular nutrient sported lower levels of body fat while the other group was clinically overweight and/or obese. Ouch!

What's this magical nutrient? Well, it's found in foods like:

Apples
Pears
Berries
Beans
Avocado
Sweet Potatoes
Brown Rice
Artichokes
Sprouted Grain Bread
Oatmeal
Quinoa
Peas
Brocolli

And a ton of other foods...

The nutrient is fiber, and I highly suggest getting your fair share (~30 grams a day) 'cause it packs a ton of benefits like:

**slowing digestion and gastric emptying to support stable blood sugar levels and decreased insulin output (this means more fat loss)

**signaling the release of hunger crushing hormones supporting feelings of fullness and appetite control

**promoting weight control independent of calorie intake (as the ADA study revealed)

Basically, it's one of those super nutrients that you should be aiming to consume with every meal, and it's found in abundance in most fruits, vegetables, and whole grains...so stock up, and eat up!

Fiber is also a critical nutrient in helping you stay "regular".

You see, constipation is not simply "not being able to go", or only eliminating once a week...that's severe constipation. The truth is, a healthy digestive system should be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? If not, you are suffering from constipation, which will cause a build up of toxins and undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your digestive system and overall health...really bad stuff. Just imagine all that rotted, disgusting food sitting there in your digestive system...yuck!

Do not eat this type of Bean(Super FATTENING)

While beans are actually one of the healthiest carbs sources out there, loaded with fiber and protein, there's actually one variety of beans you should be AVOIDING at all costs:

Baked Beans.

Fact is, manufacturers of commercial "baked beans" are completely RUINING this health food by piling in sugars galore along with a slew of artificial ingredients.

Many brands are now even including high fructose corn syrup and numerous other corn ingredients, such as corn starch, in their products...bad news!

For example, a 1-cup serving of canned "baked beans" contains more than 20 grams of ADDED sugar on average while the same 1-cup serving of regular kidney beans, pinto beans, red beans, etc, contains only a gram or two of naturally occurring sugar. BIG difference!

That said, when buying beans and adding them to your diet (which is actually a great choice), make sure to avoid commercial "baked beans" products and instead go with bean products that don't add all the extra junk.

Some great varieties of beans and legumes are:

Pinto Beans
Red Beans
Navy Beans
Lima Beans
Black Beans
Black-eyed Peas
Marrowfat Peas
Chickpeas
Butter Beans
Lentils

And there are even some natural packaged versions of the above listed beans and legumes that add a number of healthy and natural seasonings to spice them up a bit. The lesson here is to avoid "baked beans" in favor of the plain stuff (which you can then spice up at home) and when buying anything packaged, take a good, hard look at the ingredients and nutrition facts.

If it's got added sugar and artificial ingredients, skip it!

1-3 Days Greens Detox Program

7am – 8 oz glass of pure warm water with juice of half lemon.

7.30 am – Fresh organic fruit juice, organic vegetable juice or Green Smoothie.

8 – 8.30 am - Big bowl fresh fruit with 1 tbs mixed seeds. Eat enough to satisfy your appetite.

9.30 am - Glass of pure water, herbal tea such as peppermint, chamomile, dandelion, nettle, Pau D’Arco, echinacea, sage, detox blends, weak green or white tea.

10.30 am – Fresh vegetable juice or Green Smoothie

12.30am - Large green leaf and raw vegetable salad. Or, if very hungry, a bowl of brown rice with steamed vegetables, lentils and herbs. Use quinoa or millet in place of rice on other days.

2pm - Glass of pure water, herbal or weak green or white tea

3pm - Another vegetable juice or smoothie

4 pm – Herbal Tea + snack, if hungry, of a handful of almonds that have been soaked overnight in pure water.

6pm – Vegetable soup or large vegetable salad

8pm – Drink another vegetable juice if hungry or snack on fruit. Do not eat after 9pm or it will not get digested before you go to sleep.

A fat-fighting ingredient you NEVER heard of (Eat this today!)‏

What if you could eat FOOD and burn fat? Well, you can.

Fact is, there are many foods that have fat-fighting properties, and today we're going to talk about one belly-blasting food in particular that you probably never even heard of.

I'm talking about: Resistant Starch.

Resistant starch (RS) is starch that escapes digestion and the small intestine and passes through the system while providing only HALF the calories of a typical carbohydrate. In fact, RS is now known as a third type of fiber, possessing numerous health and weight management properties.

First, resistant starch is low calorie and low glycemic, both great properties for those looking to shed some belly blubber. Even more, resistant starch has been shown to increase insulin sensitivity in healthy individuals, individuals with Type II diabetes, as well as insulin resistant individuals.

Second, resistant starch encourages the growth of healthy bacteria in the bowel, making it known as a "prebiotic fiber" that soothes the intestinal tract and aids in promoting regularity.

In addition to that, resistant starch has also been shown in numerous studies to increase fat oxidation and fatty acid metabolism.

But it doesn't stop there...consumption of resistant starch has also been shown to increase satiety and lower calorie intake automatically.

So yeah, you probably want to make sure you are adding this stuff to your meals.

But you're probably also wondering which foods contain resistant starch and how you can begin adding this powerful nutrient to your diet. Good question...here are some of the top foods:

1. Navy Beans (9.8g per 1/2 cup)
2. Bananas (4.7g per medium banana)
3. Yams (4g per 1/2 cup)
4. Lentils (2.5g per 1/2 cup)

Start the day with a banana and a protein shake, add some yams to your lunch, and incorporate some navy beans or lentils in your dinner meal...and voila, you've got 15+ grams of resistant starch right there.

3 Day Detox (As requested)

This diet must be followed exactly:


First day/Breakfast :


black tea/coffee
half grapefruit
1 slice toast
small tin beans


Lunch:
4oz tuna
1 slice toast
Black tea/coffee


Dinner:
2 slices of any cold meat
40z string beans
4oz beetroot
1 sml apple
4oz vanilla ice cream



Second day/Breakfast :



black tea/coffee

half banana

1 slice toast

1 poached egg



Lunch:

4oz cottage cheese

5 saltine crackers

Black tea/coffee





Dinner:

2 slices of any cold meat

40z broccoli

2 oz carrots

Half banana

4oz vanilla ice cream





Third day/Breakfast :

black tea/coffee

1 slice cheddar cheese

1 small apple

5 saltine crackers



Lunch:

1 poached egg

1 slice toast

Black tea/coffee



Dinner:

4 oz tuna

4oz beetroot

4oz cauliflower

Half small honeydew melon

4oz vanilla ice cream

The diet works on a chemical breakdown and is proven. Do not vary or substitute any of the above foods.
Salt and pepper to be used and no other seasoning. Where no quantity is given, there is no restriction other than common sense.

The diet is to be used for 3 days at a time.

1 Toast is to be dry, no butter or margarine.
2 Tuna, string beans and beetroot can be frozen.
3 Saltine crackers are Tuc or Ritz.


Good Luck,Vanan