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I just got home from the grocery store.
I’m going to make some fajitas. Mmmm fajitas.
So what did I buy from the grocery store? Wouldn’t YOU want to know?
Just kidding, I’ll tell you.
I bought a bunch of stuff that you already know is healthy (plenty of fruits, veggies, etc) and then quite a few things that most people don’t use but are WAY healthier than the “healthy” option of similar food items that people do normally use.
Confused yet? Let me break it down in to practical examples.
Most people would choose 100% Whole Wheat bread as a “healthy” option. I didn’t buy 100% Whole Wheat bread, I bought Ezekial 4:9 Sprouted Grain bread.
Is 100% Whole Wheat bread bad? No, but Ezekial bread is just 100 times better. Organic, Sprouted, 100% Whole Grain flourless bread. And a 2-slice serving even contains 8 grams of complete protein (and 6 grams of fiber). So yes, it’s better.
Not only did I buy some Ezekial bread, but I also bought some Ezekial flourless tortillas (for my fajitas) – same whole grain, complete protein goodness as above.
So that was the first “healthy” food swap I made.
Second, I bypassed the All Natural Peanut Butter and instead picked up a jar of Enhanced Almond Butter by Naturally More. Why? Because Enhanced Almond is like super nut butter, and I’m all about being super. That and the fact that peanuts are one of the most common food allergens, and when consumed regularly can cause slowed weight loss in those sensitive to it (which is actually the majority of individuals).
In addition to that, Enhanced Almond is also fortified with flaxseeds to give it a nice Omega-3 kick. Best. Nutbutter. Ever.
Up next was my third food swap, and that was when I passed through the dairy isle. See you later organic milk, I’m grabbing the almond milk instead.
Again, a lot of individuals are sensitive to dairy, and actually experience accelerated fat loss by removing it from their diet. I hardly drink milk anymore, and instead opt for almond milk whenever possible.
No lactose, no dairy, no indigestion, no bloat…and frankly, I think it tastes better.
And oh yeah, it has one THIRD the calories of regular milk while scoring far lower on the Insulin Index.
There’s pretty much no downside.
Eat this, not that. Hey, that’s a popular book.
Want to up your nutrition IQ even more? Watch this video from my good friend Isabel where she reveals 4 other “healthly” foods that you should NEVER eat, along with her TOP 5 foods for a flat belly:
If you liked todays article, click the “Like” button below!
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So what do Siberia, Asia, and America have to do with your energy levels?
Answer: A LOT.
You see, these three countries (Siberia being a region of Russia) are the native home of an ancient energy boosting herb: Ginseng. (everything you never knew about ginseng below)
Now, while you’ve probably heard of ginseng before, you probably DIDN’T know that there are actually 3 different types of Ginseng, and you’ll definitely get the most bang for your ginseng buck when combining the unique “powers” of all three.
A little science lesson:
The active ingredient of both American and Asian ginseng are it’s ginsenosides, Rb-1 and Rg-1. Rb-1 acts as a depressant to the Central Nervous System (CNS), yielding stress-reducing benefits and a calming effect. On the other hand, Rg-1 has a stimulatory effect on the CNS, increasing alertness, physical and mental performance, reducing fatigue, and it has even been shown to increase romantic desire and performance.
American Ginseng: Rb-1 dominant.
Asian Ginseng: Rg-1 dominant.
By combining the two, you get the benefits of both: the stress reduction/calming effects of Rb-1, and the increased physical and mental, and sexual energy of Rg-1.
So where does Siberian Ginseng come in to play?
Unlike American and Asian ginseng, Siberian ginseng contains no ginsenosides. Instead, it’s active ingredient are it’s eleutherosides, which have been shown to boost physical and mental clarity and endurance through different pathways not tapped by its Asian and American counterparts.
Now, to get the full energy benfits of ginseng, you could purchase each type individually and supplement accordingly, OR you could enlist the help of a formula that already contains all three, like Energy Matrix.
In addition to the synergystic combination of all three ginseng species, Energy Matrix also contains several other natural energy enhancers (all providing unique benefits via different mechanisms) like Ginko Biloba, Gutu Kola, and a potent green tea extract.
Do you suffer from Neurotransmitter Burnout?
In case you missed it yesterday, my friends at Energy Matrix are in the middle of a 72-hour ”survey recruitment” for qualified consumers as a means to gain testimonials and feedback from people who may be suffering from Neurotransmitter Burnout.
Do you suffer from Neurotransmitter Burnout and potentially qualify for the survey? Just take the quiz on this page and see if you answer “Yes” to at least 3 of the questions:
Neurotransmitter Burnout Quiz <——– Take the quiz to see if you qualify
Needless to say, I think Energy Matrix is a really “smart” blend of quality, proven ingredients, and if you qualify, the current “survey recruitment” could be an awesome opportunity for you.
See if you qualify by taking the quiz:
Neurotransmitter Burnout Quiz <——- Take the quiz
Keep rockin’,
Joel
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Tonight I enjoyed a fine, healthy meal at P.F. Chang’s China Bistro.
Now, you’re probably reacting to my above statement in either one of two ways:
1) You’re a bit naive and believe that veggies + protein + rice automatically = healthy.
2) You know that most entrees at P.F. Chang’s are loaded with hidden fat and carbs and are wondering just how I managed to grab a “healthy” meal there.
Well, I ordered Mongolia Beef, which normally would bring in just over 1,000 calories along with 45 grams of fat and 90 grams of carbs. Not exactly the “healthiest” nutrition profile…
Little side note: Let’s say, for example, I ordered a regular 3 course meal, consisting of a steamed dumpling appetizer, Mongolian beef entree, and then I went ahead and treated myself to dessert.
Calorie total: 2,472
And that meal isn’t even that BIG. But it sure does pack in well over a day’s worth of calories for most people. Just an example of how a reasonable meal at most restaurants is six-pack suicide.
I digress.
So, I managed to bring the fat and carb content of my beef entree down by about 70% and dropped the total calories by 50% all while eating the exact same amount of food, just with a couple swaps.
First, I made the obvious decision and opted for brown rice over white, which truthfully didn’t do a whole lot to save calories, but it did up the meal’s fiber and overall nutritional content.
Second, and here’s where I saved practically ALL the calories, I requested that my entree be prepared with chicken broth, as opposed to the corn starch and canola oil “sauce” that it’s normally mixed with. In the end, I wound up eating the SAME exact amount of food, but less than HALF the calories.
Which brings me to the crux of this blog post – The #1 thing to avoid at restaurants – the SAUCES.
A huge portion of the sugars and crappy fats are found in the sauces served at restaurants.
- The dressings on the salads…
- The sugar/butter mixture drenching the vegetables you special ordered to be “healthy”…
- The cream sauces on the pasta…
- The starchy/fat-laden sauces used in stir fries…
- The cream/butter/sugar-laden sauces served a-top otherwise lean cuts of fish, chicken, and beef…
Do yourself a HUGE favor – next time you’re dining out, be mindful to avoid the sauces. You’ll save yourself a tremendous amount of calories without sacrificing volume whatsoever.
- For salad dressing, go with oil/vinegar.
- For pasta sauce, ask your server if they have a low-fat tomato sauce (most do).
- For stir fries, request that they prepare your meal with chicken broth (and grab that asian flavor from low-calorie soy sauce instead).
- For your veggies, ask for a bit of butter on the side so that you’re in control of applying it.
- For protein sources, skip the sauces for seasonings
Simple tip, but one that will probably save you 10-20 lbs worth of calories over the next few months.
If you want to learn about 4 other “health” foods you should NEVER eat if you want to lose fat, click below to watch the video my friend Isabel put together for you:
Enjoy the tips!
Joel
59 Comments
So, here’s a little tid-bid of info that you may not know:
I subscribe to just about every mainstream fitness magazine available.
Why? Well, when you have a career in health and fitness, you want to pay attention to what is being talked about in the media, particularly what topics are “hot” amongst other fitness “news” outlets.
And although most articles suck, browsing through a magazine generally gives me at least one idea of something to blog about or write to you about in my newsletter.
Well, tonight’s browsing session was no different. As I sat here and thumbed through the pages of a rather prominent women’s fitness magazine, I come across this gem of a paragraph:
“Several studies have shown that people who regularly consume soy protein tend to weigh less and have less abdominal fat those who don’t. The key compounds are the soy isoflavones: These estrogen-like substances not only fight belly fat, but they also protect against the development of breast cancer.”
Um, no.
Here we have an article crediting estrongen-like soy isoflavones for decreased belly fat. Huh? Since when do estrogenic compounds decrease belly fat? Since never, because they actually increase it, and the isoflavones are the exact reason you shouldn’t be eating soy on a regular basis.
And as far as soy protecting against breast cancer, it’s pretty well established that increased exposure to estrogen increases the risk of breast cancer. And there are MANY studies showing that genistein, the main isoflavone found in soybeans, stimulates the growth of breast cancer cells and tumor growth.
Here are just a few:
Zava DT, Duwe G. Estrogenic and antiproliferative properties of genistein and other flavonoids in human breast cancer cells in vitro. Nutr Cancer 1997; 27: 31-40.
Hsieh CY, Santell RC, Haslam SZ, Helferich WG. Estrogenic effects of genistein on the growth of estrogen receptor- positive human breast cancer (mcf-7) cells in vitro and in vivo. Cancer Res. 1998;58: 3833-3838.
Allred CD, Allred KF, Ju YH, Virant SM., Helferich WG. Soy diets containing varying amounts of genistein stimulate growth of estrogen-dependent (mcf-7) tumors in a dose-dependent manner. Cancer Res. 2001;61: 5045-5050.
Petrakis NL, Barnes S, King EB, Lowenstein J, Wiencke J, Lee MM., Miike R, Kirk M, Coward L. Stimulatory influence of soy protein isolate on breast secretion in pre- and postmenopausal women. Cancer Epidemiol Biomarkers Prev. 1996;5: 785- 794.
McMichael-Phillips DF, Harding C, Morton M, Roberts SA, Howell A, Potten CS, Bundred NJ. Effects of soy-protein supplementation on epithelial proliferation in the histologically normal human breast. Am J Clin Nutr. 1998;68: 1431S-1435S.
So where did the author of this article get their information? I don’t know, since there were no sources listed (surprise, surprise).
I shared the article with my buddy Mike Geary, and he immediately replied with “No wonder why so many people are confused out there! So many bad sources of information.”
And that’s incredibly true…and sad…because the misinformation really has crippled America’s health.
Well, fortunately, there’s guys like me and Mike, and gals like Isabel De Los Rios to help set the record straight and help clear the cloud of misinformation that fogs up the airwaves each and every day.
Make no mistake, soy is one of the foods you should be AVOIDING if your goal is decreased abdominal fat and increased health and longevity. If you want to educate yourself on quite a few other so-called “healthy” foods that are anything but, then I highly recommend you check out Isabel’s video here:
Knowledge is power…your friend,
Joel
116 Comments
On Thursday, I went over Super Method #1 – MEGA Carb Loading, and today I’d like to share a different, yet enormously effective method called Anabolic Burst Cycling through Diet and Exercise (ABCDE).
To be honest, the whole ABCDE approach is rather old news. I first read about it back in Muscle Media 2000 (man, I miss that magazine) some ten years ago when Bill Phillips interviewed some crazy under-the-radar dude named Torbjorn Akerfeldt.
Click here to continue reading
213 Comments
In our last post on gaining muscle and losing fat we discussed that while these goals do indeed require different training and nutrition strategies, these strategies are not necessarily mutually exclusive.
Meaning: You CAN lose fat and gain muscle simultaneously provided you use a strategic, timed approach.
Also in that post, I loosely gave mention to several different methods to achieve both goals simultaneously, and in these next few posts I want to take a deeper, more specific look at each.
Today’s method: MEGA Carbohydrate Loading
Click here to continue reading
271 Comments
A couple of days ago we began a series on losing fat and gaining muscle simultaneously, and with that first post I posed the question:
Can it be done?
The answer? Yes. BUT, only with a VERY strategic approach.
Now, in order to understand how these seemingly mutually exclusive goals can be accomplished simultaneously, we need to understand a few things about achieving your goals in general.
First, your goals are a direct result of both your training and nutrition program.
Second, optimal training for fat loss and optimal training to gain muscle are different.
Third, optimal nutritional strategies for fat loss and optimal nutritional strategies for gaining muscle are different.
Let’s take a look at each.
Click here to continue reading
532 Comments
Yesterday was our last full day of our honeymoon here in the beautiful Dominican Republic.
Sad times leaving such gorgeous beaches and views, but hey, life does go on and it’s back to Tampa for us today!
BUT, not without the start of a brand new blog series…about…
Gaining muscle and losing fat at the SAME time!
What inspired the topic? Well, believe it or not, apart from the many “couldn’t care less about my body” folks lounging here at the resort, there were actually quite a few really good looking peeps sporting some pretty killer bods!
Lean and muscular – which I think most of my male readers would agree to be the “ideal” physique.
I mean, even if you’re female, you’re bound to want something similar – lean and “toned”, if you will.
Everybody wants a lean, sexy body they can be proud of…that’s why we do what we do.
But just how do you go about achieving THAT body?
Muscle first, then body fat? Vice versa?
OR maybe you might try to lose fat and gain muscle at the SAME time.
Unfortunately, 99% of people who try the latter option fail miserably.
Can it be done?
Yes. But ONLY with a very strategic approach.
Weight training + fat loss diet does NOT equal simultaneous fat loss and muscle gain.
Sorry, there’s a heck of a lot more to it than that.
Have you ever tried to lose fat and gain muscle simultaneously? What were your experiences?
Would you like to know how to REALLY lose fat and gain lean muscle at the same time?
At least 350 comments and I’ll be back before you know it to go over several critical components to simultaneous fat loss and lean body mass gain. And as long as the comments keep coming, I promise to give you killer content on this subject all week.
Talk to you in the comments section!
Joel
P.S. In addition to what I’m going to share, perhaps the best “complete system”, combining the most cutting edge methods for stripping body fat and gaining calorie burning lean muscle at the SAME time can be found HERE.
Is this “The Holy Grail” ? <—— Yes.
8 Comments
Ohhhhhh yeah, killer recipe for your Saturday morning: High Protein Banana Yogurt Waffles!
And if you don’t have a waffle maker, this tasty high protein batter works just as well as pancakes!
Enjoy :)
High Protein Banana Yogurt Waffles
Ingredients
1/2 cup flour
2 tsp baking powder
1 scoop of Prograde Protein (the Vanilla flavored, Stevia sweetened protein powder)
1/2 cup plain low fat yogurt
1/2 cup skim milk
1 tsp vanilla extract
1 tsp lemon zest
1 medium banana
Directions
Preheat a waffle maker.
In a medium bowl, mix the flour, baking powder and protein powder together. Add the yogurt, milk and vanilla extract. Shave in the lemon zest. Mix well for about 10 seconds. If the mixture appears too thick, add a little water (1 tsp at a time) to lighten.
In a separate bowl, mash the banana with the backside of a fork and then add it to the other wet ingredients. Mix all for another 10-20 seconds. If batter needs thinner consistency, add a little more water (again, 1 tsp at a time).
Pour the batter into your waffle maker and follow the cooking instructions that accompany your particular model.
If you do not have a waffle maker, this recipe works well as pancakes.
Makes 2 Servings
Super easy. Super tasty. Super healthy. And just in time for the weekend :)
Want 197 other delicious, fat-burning recipes for a whopping $4.95?
==> http://ProgradeStore.com/cookbook
As an act of good will our friends at Prograde have put together a kick-butt fat-burning recipe book, and you can get all 197 of them for under 5 bucks. That’s a whole 2.5 cents per recipe.
It’s a one time payment and there is NO “catch”. 197 healthy and delicious (and EASY) recipes for under $5. That’s all there is to it.
Do you have to buy it? No.
Is it less than $5? Yes.
Will it give you 197 new ideas to spice up your diet? Yes.
The rest is for you to decide.
==> http://ProgradStore.com/cookbook
Be easy and enjoy the weekend (and the waffles!)
Your friend,
Joel
19 Comments
Honeymoon is ON! I’m officially relaxing on the beach with my beautiful wife (wow, crazy to say that!) in the Dominican Republic and my main main Craig Ballantyne has stepped up to the plate to deliver a killer article breaking down fat loss nutrition in to 3 EASY Steps!
Check it out!
3 EASY steps to Fat Loss Nutrition
By Craig Ballantyne
Nutrition is simple. Research even proves it. Let me show you how, just by taking a look at a few simple studies that destroy classic “nutrition myths” and prove eating whole, natural food is a simple way to lose fat.
The first myth to bust with scientific research is that “fruit makes you fat”.
This is such a joke, but I continue to hear it all of the time. What does the research say?
In a study from the American Journal of Clinical Nutrition (85: 1465-1477, 2007) researchers put subjects into one of two low-fat diet groups. The only difference was that one group ate more fruits and vegetables. At the end of the 1-year study, the subjects who ate more fruits and vegetables lost more weight than the other group.
Moreover, the fruit-and-vegetable eaters reported being less hungry but were also able to eat more food (that is, they were able to eat a lot of low-calorie fruits and vegetables that kept them full all of the time).
Bottom line, fruit doesn’t make you fat. In fact, it helps you lose weight, as does eating more vegetables. That’s why fruits and vegetables are 2 of the 3 components of the Simple Nutrition Fat Loss Diet Foundation.
The other component of the Fat Loss Diet Foundation is raw nuts.
Now most people believe that eating nuts will make you fat, but research shows otherwise. According to a review study published in the Journal of Nutrition (138:1741S-1745S, 2008), nuts are associated with a lower body mass index. In addition, when subjects add nuts to their diet, it did NOT cause weight gain.
The researchers believe that nuts help fill you up (thanks to the fiber) and it’s possible that not all of the calories from nuts are absorbed into your body.
And finally, some research even found that it was easier for people to stick to a diet when nuts were in their meal plan.
Recent research has also shown that subjects lost more fat mass and had a greater reduction in their systolic blood pressure when they substituted almonds for complex carbohydrates in their diet.
(Reference: Wien, M., et al. Almonds vs complex carbohydrates in a weight reduction program. Int. J. Obes. 27: 1365-1372, 2003.)
So despite the common belief that nuts will make you fat, there is no research to back that up.
In fact, nuts will help you stay satisfied and will give you fiber, healthy fats, and even some protein. And that’s why nuts are the third component of the Simple Nutrition Fat Loss Diet Foundation.
Once you’ve laid the foundation by basing your diet and meal plan on raw fruits, vegetables, and nuts, you can then begin to add whole grains, meat, milk, and even supplements, etc.
There is no “one best way” to eat. If you want to be a vegetarian, that’s fine. You can be lean and strong and sexy without eating meat. If you want to have meat every night for dinner, you can also lose belly fat with that type of diet too, however you must make sure that the meat is high quality, and you should understand that there may be negative health consequences to a diet high in processed red meat.
But with the Simple Nutrition approach, you’ll lose fat by eating healthy, high-fiber and low-sugar whole foods such as vegetables (broccoli, peppers, and greens), fruit (oranges, apples, strawberries, & blueberries), nuts (almonds, cashews, and walnuts), and whole grains (oatmeal and multi-grain bread). And you can also enjoy ample portions beef, chicken, & fish.
Plus, you get your cheat meals to look forward to and have them work their magic :)
Fat loss nutrition really is that simple. Enjoy!
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I love the way Craig breaks fat loss nutrition down in to SIMPLE, easy-to-understand guidelines that anyone can follow and implement. In fact, Craig’s put together a really cool dirt-cheap resource detailing his complete “simple” approach that includes things like the his very own personal grocery lists and meal plans (the same one’s he uses to maintain single digit body fat year round)!
Definitely worth checking out if you’d like a true “insider’s guide” to simplifying your diet.
>> Simple Nutrition for Fat Loss <——- Click here to simplify your diet (and still get awesome results)
Catch ya soon!
Joel
P.S. Drop a facebook comment or a “regular” ol’ blog comment below!
Corina on 
Josh on 
Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...