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An excerpt from ==> Healthy Fitness Recipes

Healthy Fitness Recipe for Summer-Time: Roasted Red Pepper Chicken and Avocado Salad

Looking for a cool salad to fill you up this summer? Here’s a delicious recipe from my helpful partners over at Prograde Nutrition…

Super-Cool Roasted Red Pepper Chicken and Avocado Salad

Here’s what you’ll need:

1 medium ripe avocado, peeled, pitted and sliced

1 tsp. lemon juice (or lime juice)

1 bag (10 oz.) or 1 head of torn/chopped romaine or green leaf lettuce (about 10 cups)

2 cups shredded cooked chicken (my alternative is organic, free range chicken or turkey – or sometimes I just substitute chick peas/garbanzo beans for the poultry as I’m a ‘pseudo vegetarian’ of sorts…)

1 medium tomato, cut into wedges

1 small cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup chopped Red Peppers

1/2 cup Light or Fat-free Italian Dressing (my alternative is Balsamic Vinegar, Extra Virgin Olive Oil, sea salt, pepper, onion power and garlic powder)

¼ cup Romano or Parmesan Cheese

Quick and EZ Preparation Directions:

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Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95! The same book in the bookstore would go for $25 easily… So get here now as I don’t know how much longer this special will be running for:

Check it out here ==> Healthy Fitness Recipes

Popularity: 12% [?]

Tags: avocado salad, fitness foods, fitness recipe, Healthy Recipe

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I just traded articles with my good friend, trusted colleague and Nutrition Specialist Mike Geary.

I was going to wait a few days to Post this – but this one is so helpful – I couldn’t hold off. So, here it is…

It’s an article that sheds some amazing light on the issue of nutritional trans-fats – and how they affect your body fat.

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A Type of Trans Fat that Makes You Leaner and Healthier?

– by Mike Geary
– Certified Personal Trainer, Certified Nutrition Specialist & co-Author – ‘The Fat Burning Kitchen’

We all know that trans fats are horrible for your health right? But what if I told you that there is a specific type of trans fat that’s natural (not man-made) and actually helps you to lose fat faster and build lean muscle?

Well, check out the excerpt from my new program that I co-authored called “The Fat Burning Kitchen” >> http://tinyurl.com/FatLossKitchen below:

“…Not many people know this fact, but CLA is actually a natural form of trans fat, but it is FAR different than the artificial trans fats from hydrogenated oils that are so deadly and that you hear all of the negative information about. CLA is actually one of the only healthy trans fats in existence.

CLA is a natural form of healthy trans fat that occurs in the fat on the meat, and in the dairy from ruminant animals such as cattle, bison, deer, goats, sheep, kangaroo, etc. CLA in natural form has been shown to help in burning off abdominal fat and also maintaining or even building lean muscle.

Warning: do NOT use CLA supplements as they contain an artificially created form of CLA that is a different CLA isomer compared to the natural CLA isomer that’s found in meats and dairy from ruminant animals. The CLA isomer found in CLA supplements can have negative effects in the body and is more similar to an artificial trans fat. The only form of CLA is that going to benefit your health and help you to reduce body fat is the natural CLA isomers from grass-fed beef, bison, venison, etc or from grass-fed raw milk or cheeses.

Also, grass-fed meats and dairy contain 3-5x the CLA of grain fed meats, so avoid your typical grain-fed grocery store meats.

So that is the reason why I focused more on red meats such as grass-fed beef and bison during this 23-day cutting cycle instead of chicken, turkey, or fish — because the extra CLA can really help in accelerating fat loss and preserving lean muscle…”

There you have it… there actually IS such a thing as a healthy trans fat… bet you didn’t know that!

This was an excerpt from my brand new program I just co-authored with an extremely knowledgeable nutrition expert named Catherine Ebeling.

The program is called “The Fat Burning Kitchen”.

Because this is our launch week… you can grab the program for half price this week only. The price will double in a few days at the end of the week.

Also, I wanted to really knock your socks off with this program, so if you grab a copy this week, I even decided to throw in a special bonus section that gives you every single nitty gritty detail of how I just went from 10.2% bodyfat down to 6.9% bodyfat in only 23 days while I prepped for a photo shoot recently.

This is advanced stuff for when you might have an event such as a wedding or a beach vacation coming up and you need to knock off some significant bodyfat in only 3-4 weeks time frame. There’s nothing unhealthy here… but these techniques are definitely “amped up” from the norm.

When I say nitty gritty details… I’m talking everything, including specific spices, teas, nutrients, exactly what I ate, carb/protein/fat ratios and how I manipulated timing of nutrients to accelerate fat loss.

Seriously, we did the body comp tests and I went from 10.2% BF to 6.9% BF in only 23 days. I’ll be sharing the pics on my blog in a week or 2, when I get the finals back from the photographer.

You’ll find out all of those details of how I did this in the bonus chapter if you grab a copy this week.

check it out:

http://tinyurl.com/FatLossKitchen <<= Click Here

Get your copy today so you don’t miss out on the special offer.

Eat clean – Be Lean…

— Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
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By all means please feel free to share this post with anyone you know who may benefit from this type of helpful info…

Stay tuned – as I have a bunch of other freebies I’ll be sending your way later this week.

Your trainer forever – your trainer for life,

— Joey Atlas

Popularity: 10% [?]

Tags: CLA, fat loss, trans-fats

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FDA orders General Mills to stop cholesterol-lowering claims for Cheerios

- Credited to Stephen Barrett, M.D., Editor of Quackwatch.org

The U.S. Food and Drug Administration has ordered General Mills to stop making overly explicit disease-prevention claims for its Cheerios Toasted Whole Grain Oat Cereal.

Because foods that contain dietary fiber can help lower cholesterol and may help prevent certain cancers as part of a healthful diet, food companies are permitted to make certain approved claims to that effect.

However, the FDA objected that the company went beyond what is legally permissible by suggesting that blood cholesterol was likely to be lowered 4% in 6 weeks by including Cheerios in a person’s diet.

[Becoat WC. Warning letter to Ken Powell, May 5, 2009]
FDA Orders General Mills to Stop ‘Cholesterol-lowering’ Claims for Cheerios Cereal

http://www.casewatch.org/fdawarning/prod/2009/cheerios.shtml

Popularity: 13% [?]

Tags: cheerios cholesterol lowering, lower cholesterol, whole grain cereal

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Fat Loss Fact: Long-term Diet Study Shows Caloric Balance Key Factor In Weight Loss

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A 2-year study of 811 overweight adults assigned to one of four diets has found that the proportions of macronutrients did not affect how much weight they lost. The targeted percentages of calories derived from fat, protein, and carbohydrates in the four diets were 20/15/65, 20/25/55, 40/15/45, and 40/25/35, respectively. The diets consisted of similar foods and met guidelines for cardiovascular health. The participants were offered group and individual instructional sessions.

Among the 80% of participants who completed the trial, the average weight loss was 4 kg (about 9 pounds) and the results were similar in those who were assigned to a diet with 20% or 40% fat; 15% or 25% protein; and 65% or 35% carbohydrates. Satiety, hunger, satisfaction with the diet, and attendance at group sessions were similar for all diets. The diets also improved lipid-related risk factors and fasting insulin levels. The authors concluded:

**Reduced-calorie diets will result in clinically meaningful weight loss regardless of which macronutrients they emphasize.

**A range of fat, protein, and carbohydrate compositions can have beneficial effects on risk factors for cardiovascular disease and diabetes.

**Such diets can be tailored to individual patients based on personal and cultural preferences and may therefore have the best chance for long-term success.

[Sacks FM and others. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine 360:859-873, 2009] http://www.ncbi.nlm.nih.gov/pubmed/19246357

Popularity: 30% [?]

Tags: caloric balance, diet, fat loss, weight loss

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Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans

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In Fitness Foods Issue # 1, which I sent out last week – I raised some controversy over the ‘Canola Oil’ issue.

I’ll say one last thing about it…

There are MANY readers of this newsletter. People from all over the world, from all levels of socio-economic groups – with various levels of financial means – at different stages of trying to change their lifestyle habits for the better.

While one reader may be at the peak of their health and fitness journey, simply striving for maintenance – another person may be simply trying to figure out how to cut down on high fat, highyl processed foods – as their first step in their journey to better fitness and a better life.

My mention of canola oil was not a recommendation to use it as your sole choice of fat in your daily diet – but rather it was to give various readers another occasional option to explore as they try to create their own ‘fitness lifestyle plan’.

As a professional in the field and a father of 3 growing children – I wouldn’t serve us anything that is going to kill us – nor would I tell you, my appreciated reader, to consume something that would kill you.

So I repeat – If, on a WEEKLY basis, you add 4 or 5 tablespoons of NON-GENETICALLY ENGINEERED, EXPELLER PRESSED, ORGANIC Canola Oil to your diet – this is a HUGE difference as compared to consuming 6 or 7 tablespoons of the “evil” version of canola oil.

When I sent out the quote from Dr Andrew Weil – those were his exact words on the subject of canola oil – excerpted from a longer Q&A type article. If you want to read it just search ‘Dr Weil canola oil’. He and I share a VERY similar opinion on this subject.

OK – enough of that – let’s get on to this week’s Fitness Foods Issue # 2

A reminder first – Always choose organic versions of any foods I suggest – if it is within your means.

1) Steel Cuts Oats

Talk about a cheap, tasty, nutrient packed breakfast? I eat Bob’s Red Mill, Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber – with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins – and you are ‘in the zone’, my friend.

Take it up a notch by adding a tablespoon of ground flax seeds – and you wont be hungry for about 4 or 5 hours.

2) Sardines

I eat these about twice a week for lunch. Loaded with Omega-3s – sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) – sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.

Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes

The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told – these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach

My good friend, Popeye (some of my friends think he’s my half brother) knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate – and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? – then do like me and Popeye – and eat your spinach.

5) Strawberries

With these I would strongly urge you to go organic if you can. It is widely known that non-organic strawberries are farmed with relatively higher levels of chemical pesticides, herbicides, etc…

While organic strawberries may be a bit pricey – you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits – for a high fiber, nutrient packed, fruit salad dessert.

The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know – offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

I hope you enjoyed Issue # 2 of Fitness Foods. Have a comment, question – or just want to say “Thanks!” – then click on the ‘comment’ link below – and let me know…

And don’t forget to print this out and add it to your shopping list.

And stay tuned for more of these coming your way.

Have any questions, thoughts – or just want to say “Thanks Joey!” ? – then just click on the ‘comment’ link below – and let me know…

Your trainer for life – your trainer forever,

Joey Atlas

Popularity: 67% [?]

Tags: easy diet meals, fitness nutrition, fitness recipe, healthy foods

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We got a ton of ‘thank you’ emails responding to the e-newsletter I
sent out yesterday – and as I anticipated we also got a few
screamers and shouters – asking me “Why are you recommending canola
oil – it’s a toxic chemical!!”

(for those of you who missed it – I’ve added it to the bottom of
this email) It’s actually the next blog post now…

Well, let’s put this to rest right now:

1 – I should have prefaced my recommendation of canola oil with my
very typical “always choose organic, non-gmo brands.” I usually
attach this to any food suggestion – but I left it off yesterday, in
haste… my mistake.

2 – Some of you are correct – most canola oil is of a genetically
engineered variety – that is NOT what I suggest to add to your
daily nutrition. As I mentioned in # 1 above – go for
expeller-pressed, non-gmo brands, such as Spectrum brand.

3 – I did not say to replace the best source of healthy fats -
which I always tell you is Extra-Virgin, Organic Olive Oil. My
suggestion is to simply add it to your diet as a ‘less-flavored’
option when cooking certain dishes.

4 – Dr’ Weil – yes, THE Dr. Weil – shares the same sentiments as I
do when it comes to canola oil…

Here is a statement right from the lips of the master of natural
health himself, Dr. Andrew Weil:

“I use canola oil in moderation, when I want a neutral-tasting oil,
but I always look for organic, expeller-pressed brands. The
lower-cost products sold in supermarkets have often been extracted
with chemical solvents or high-speed presses that generate heat.
Both methods alter the oil’s fatty acid chemistry in undesirable
ways. Furthermore, canola oil producers use a lot of pesticides on
their crops, and I suspect that residues find their way into the
finished product, so be sure to check labels.”

Did you see that – let me highlight it so we don’t miss it:

**I use canola oil in moderation, when I want a neutral-tasting
oil, but I always look for organic, expeller-pressed brands…**

That’s it for today…

Stay tuned for the next ‘Fitness Foods’ article.

Your trainer for life – your trainer forever,

Joey Atlas

Popularity: 29% [?]

Tags: diet foods, fitness nutrition, fitness recipe, healthy food

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Fitness Food List: 5 “C” Foods for a Fit, Strong, Lean & Healthy Body

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1) Canola Oil

Cut down on butter, lard and other saturated fats with healthy vegetable oils that offer beneficial mono-unsaturated & poly-unsaturated fats. This is great for your skin and even better for your heart. (but do keep in mind we still need some small amounts of saturated fats for optimal health and function). Safflower oil is also a good choice in this regard. These are also good oils to cook with as they have a higher tolerance for heat as compared to olive oil (which is an amazing choice for salads, etc…)

Keep in mind – no matter which fat/oil you choose – its still 120 calories per tablespoon.

2) Cantaloupe

The light orange color is a dead give away that this delicious fruit is a good source of beta-carotene. It’s also a great source of vitamin C. I like my cantaloupe a little sweeter – so after I cut the whole melon into cubes – I sprinkle some stevia powder on it – and shake the sealed container for a nice little kick of natural, no-cal sweetness.

3) Carrots

Just half a cup give you 150% of your daily Vitamin A. What else is there to say? go organic when you you can – its worth it.

4) Cauliflower

A nice source of Vitamin C – and most likely a source of anti-cancer compounds. You can take this low carb veggie – cook it, then mash it – then sprinkle with sea salt, some black pepper – and a touch of olive oil or butter – and you’ll think you’re eating gourmet mashed potatoes – without all the heavy carbs. Yeah Baby!!

5) Chicken Breast

Start with free-range, cage free, organic – boneless, skinless breasts (if you can)…

Then dice it up…
Place in bowl…
Add 1 table spoon of canola oil (or olive oil)
Some sea salt, black pepper, onion powder, garlic powder, paprika.

Mix it up with a fork – and then pan sear it in a heated pan until cooked.

I hope you enjoyed this list of Fitness Foods. Print it out and add it to your shopping list.

And stay tuned for more of these coming your way.

Your trainer for life – your trainer forever,

Joey Atlas

Popularity: 29% [?]

Tags: diet foods, fitness nutrition, fitness recipe, healthy food

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Anti Cancer Foods: Stay Fit for Life by Eating Cancer Fighting Vegetables

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To Fight Cancer, Check Your Vegetable Choices
Credit to Tufts: http://www.tuftshealthletter.com

Not only aren’t Americans eating enough vegetables, but when it comes to combating cancer we’re eating the wrong ones. Researchers who tested extracts from 34 different vegetables against eight types of tumor cells report that the least popular vegetables in the US diet—such as broccoli and Brussels sprouts—pack the greatest anti-cancer potential. The veggies we prefer—potatoes, lettuce, tomatoes and carrots, which together account for about 60% of US adults’ vegetable consumption—may have their virtues, but prove less effective in cancer protection.

Writing in the journal Food Chemistry, Dominique Boivin from Quebec University and colleagues explained, “Epidemiological studies have consistently linked abundant consumption of fruits and vegetables to a reduction of the risk of developing several types of cancer. In most cases, however, the identification of specific fruits and vegetables that are responsible for these effects is still lacking.

”So the researchers put the produce aisle to the test in the lab. Extracts from cruciferous vegetables, a group that includes broccoli, kale, cauliflower, Brussels sprouts and cabbage, significantly inhibited the growth of all the types of tumor cells (stomach, lung, breast, kidney, skin, pancreas, prostate and brain). Also effective were extracts from vegetables in the botanical genus Allium, which includes garlic, onions, leeks and shallots. But these cancer-fighting vegetables make up only a “minuscule” part of the typical diet, the researchers noted.

The more popular potatoes, lettuce, tomatoes and carrots generally struck out in testing against the tumor cells. The anti-cancer properties of vegetables also seemed to be independent of their antioxidant content, suggesting that other chemical compounds were at work.

Indeed, the anti-cancer effects of cruciferous vegetables are no surprise. Previous research has found that broccoli and its botanical kin are high in compounds called glucosinates, which the body transforms into anti-carcinogens called isothiocynates. The best-known isothiocynate is sulforaphane, which comes from broccoli. Cruciferous vegetables may also help prevent hormone-responsive tumors, such as breast, prostate and ovarian cancers, via another naturally occurring compound, indole-3-carbinol (I3C).

Research on cancer-fighting properties of Allium vegetables is less extensive, but a 2006 Italian study found that consumption of onions and especially garlic was associated with a reduced risk of several types of cancer. Like cruciferous vegetables, garlic and related plants contain sulfur compounds thought to have anti-tumor properties.

“Since the formation of tumors is a random event that occurs in a significant percentage of the adult population,” Boivin concluded, “the increased consumption of these vegetables with high anticancer properties could play a… role in preventing these tumors from reaching a clinical stage and thus reduce the incidence of several types of cancers.”

TO LEARN MORE, SEE: Food Chemistry, Jan. 15, 2009; abstract; Special Report: “Broccoli and Beyond!,” June 2008 Healthletter.

JOEY: “It’s important to note – it’s much easier to look and feel great when you eat foods that are designed, by nature, to protect and strengthen your body – and your life.”

Popularity: 31% [?]

Tags: Anti Cancer Foods, Cancer Fighting Vegetables, Fight Cancer with Nutrition

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Healthy Breakfast: Get Lean, Fit & Strong with a Healthy Breakfast

While the muscle-heads reading this post will scream out in fear of not getting enough protein – I will calmly note that since I’ve cut my protein intake in half, a few years ago – I have not lost a single ounce of muscle, but I do look better – and I feel much better.

BREAKFAST TIME: 11am

Yeah some people may say “Oh, that too late to be eating breakfast!” – but If you’ve been reading my materials for the last 8 months or so – you are already hip to the ‘meal shifting’ tactic – enough said…

1/3 cup whole oats – cooked on low heat (stove) for 10 minutes in…
3/4 cup water

…When cooked – drop on top of…

*1/2 small/medium banana
*1 tablespoon dried berry mix (I used Newman’s Own Organic)
*1 teaspoon ground cinnamon powder
*1 heaping tablespoon of (organic) ground flax seed (this is vital to my daily nutrition)
*1 strong pinch of Stevia extract powder

Stir it up…
Add some water to tweak the consistency to your preference…
Enjoy!

I eat this about 5 times per week.

If scheduling this type of breakfast for your self is a challenge – try this…

On Sunday, follow the same recipe as above – Just multiply it by 5. When it is done – divide it up into 5 storage containers – and put them into the refrigerator.

Done!!

No excuses!!

Got some comments or questions about this healthy breakfast – or the time I eat it?

Got some simple, healthy breakfast recipes of your own? Feel free to click on ‘Comment’ below and let us know.

Your trainer,

Joey Atlas

Popularity: 20% [?]

Tags: diet foods, diet recipes, fitness recipe, healthy breakfast

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FTC Stops Another Diet Pill Scammer, But Still More On the Loose

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Weight-loss-pill marketers who offered free samples in order to obtain credit card information have agreed to stop making false claims and unauthorized charges. The marketers-Neil J. Wardle, Pace Mannion, Christopher J. Wardle, and their companies UltraLife Fitness Inc. and Tru Genix LLC-made false and unsubstantiated statements that hoodia would cause long-term or permanent weight loss without having to reduce caloric intake or increase physical activity.

Many customers who provided their credit card information to cover shipping and handling were also charged for unauthorized periodic shipments. The FTC complaint was settled with a consent agreement under which the defendants were ordered to pay $9.9 million (the total estimated consumer injury).

However, based on inability to pay, each of the three must pay only $50,000 and the rest was suspended. The settlement agreement also bars the defendants from misrepresenting any material fact in connection with the sale of a dietary supplement, food, drug, device, or health-related program or service and from using billing information to acquire unauthorized payments.

Since 1990, the FTC has brought more than 100 regulatory actions against dubious weight-loss products. Despite this effort, the number of scams appears to be growing. Their marketers know that only a small percentage of scammers encounter regulatory action and that even those who do might still make millions.

The marketplace might improve, however, if weight-loss scams could be made less profitable to their “silent accomplices”: the media and credit card companies that facilitate the flow of misinformation and money. It probably would help to lengthen the period during which credit card holders can protest for unauthorized charges or nondelivery of dietary supplement products.

Another helpful strategy might be criminal prosecution for credit card fraud. [Barrett S. FTC curbs hoodia scammers. Diet Scam Watch, Dec 24, 2008] http://www.dietscam.org/reports/ultimate.shtml

Have any thoughts, comments or questions about these dirty ripoff, con-artists? Click the ‘comment’ link just below here – and chime in – I’d love to hear from you.

Popularity: 17% [?]

Tags: diet pill scams, weight loss rip offs

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