Challenge Workouts

My son Sam and I finished dinner and I asked him if he wanted a brownie.

He saw me slice them up and put one on a plate for myself as well. He was suspect right away….”Alright Mom, what’s wrong with the brownies?” he said.

He knows that typical brownies are loaded with white flour, white sugar and unhealthy fats and they normally wouldn’t be on the menu at my house unless it was a birthday or something really special.

I told him to just give them a try.

He reluctantly had a taste (as you may or may not know, I’m not the world’s best cook) and was pleasantly surprised.

‘Okay’, he said, ‘they taste good and you’re even eating them, what’s the deal?’

Turns out I found a recipe that is full of healthy ingredients from my friend Helen who calls them ‘Belly Fat Burning Brownies’.

They’re moist, dense and chocolatey – everything you’d expect from a brownie – except they’re 100% gluten-free and full of anti-oxidants, protein and fiber.

[This recipe is from my friend Helen’s Dessert Angel Heavenly Recipes Guide that you can get right now for a special discount for being one of my subscribers]

Belly Fat Burning Brownies

Servings: 8

Ingredients

Directions

These taste even BETTER after a night in the fridge, but I wouldn’t blame you for having one while they’re still hot.

This is just one of many unique recipes in my friend Helen’s “The Dessert Angel’s Heavenly Recipe Guide”.

Helen has setup a special price to make it easy for you to get her book today.

==> 50% off Delicious, Healthy Desserts <—– special price ends soon

The Heavenly Recipes Guide includes delicious and healthy recipes in 7 categories:

* Cookies
* Itty Bitty Bites
* Bars and Squares
* Mousses
* Pies
* Cakes
* Toppings

While I don’t recommend eating a whole pan of brownies or having dessert every meal, Helen’s recipes allow you to satisfy your cravings without sabotaging your nutrition plan.

Helen has also created some post-workout desserts in her “Perfect Workout Recovery Treats” cook booklet that all have the recommended 2:1 to 4:1 carb:protein ratio for optimal recovery after exercise. You’ll get it free when you purchase during this special, so don’t miss out:

==> Grab the Dessert Angel Heavenly Recipes Guide for 50% off Today

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish.

Servings: 10

Here’s what you need:

• 2 yellow onions, diced
• 4 celery stalks, diced
• 4 carrots, diced
• 2 cups diced squash, butternut or any other fall or winter squash
• 1 Tablespoon olive oil
• 1 Tablespoon brown rice syrup
• dash of freshly ground sea salt
• zest and juice from 1 lemon
• 2 cups filtered water
• 1 cup quinoa
• 4 sprigs of parsley, finely minced

1. Preheat oven to 400 degrees F.
2. Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
3. While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
4. Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.

So many people ask me about whether or not it’s necessary to do a cleanse. It’s one of those things that comes up especially at the start of a New Year.

Here are 3 toxic foods to avoid. So even if you don’t want to do a cleanse, avoid these foods.

I went to my friend and fellow Canadian expert, Yuri Elkaim for his input. Here’s a video and some answers for you:

Why Should I Do a Cleanse?

New Year’s is a great start since it’s a fresh start of the year.

A cleanse helps de-stress the vital organs like digestive system and liver as well as provide supportive nutrients that are the building blocks of health. We’re exposed to toxins every day in food, air, cleaning products etc.

A cleanse is a way to clean out the digestive system. You need healthy bowel movements daily or else it’s like not taking out the trash.

Some benefits of a cleanse include: losing weight, better skin, and better overall mood will result from a cleanse.

Do I need to buy supplements? 

A food based cleanse is the best way to do a cleanse since it teaches you healthy eating. No pills or potions are needed for a healthy cleanse.

How often should I cleanse?

If you decide to do a cleanse, use the momentum of the New Year and motivation to do your cleanse in January. Once a year is a good plan.

Is eating healthy and organic foods enough?

This is a great start. Even if you remove the most inflammatory foods from your diet (like gluten, alcohol and dairy) for 14 days, this is a great start too. It’s especially good to eat the ‘dirty dozen’ from organic foods, however toxins enter our bodies through other systems than the digestive system.

What can I expect from a cleanse?

You’ll feel good and have reduced cravings, especially sugar cravings. Most people will lose weight. If weight loss is not a goal, then make sure to eat a little more. Mental clarity is a great benefit that most don’t expect. Surprisingly, you’ll have more energy and better sleep.  Skin will improve, blood sugar levels will stabilize.

Will I feel like death?

People that are very toxic and typically eat a lot of sugar, processed foods and/or caffeine may feel horrible for the first day since they’ll be in a detox situation. This improves by the second or third day.

What should I consider before and after a cleanse?

Be realistic. Go into your cleanse with a positive attitude, but know that there may be a few days of adjustment. Also keep in mind that and this is a temporary nutrition plan.

Can I exercise during the cleanse?

Sweat helps you rid the body of toxins. so of course exercise is healthy and even recommended.

If you’re interested in doing a cleanse, the safest one is Yuri’s Total Wellness Cleanse.

You’ll get $100 OFF the Total Wellness Cleanse program this week.

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It’s ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

Servings: 1

Here’s what you need:

• 1 sprouted grain tortilla, 6 inches
• 1 Tablespoon low fat cream cheese
• 1/4 cup tomato, chopped
• 1 cup lettuce roughly chopped
• 3oz lean turkey slices
• dash of salt and pepper

1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
3. Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.

I recently did a ‘Lunch and Learn’ at the University of Calgary.  The purpose of the talk was to debunk fitness myths and offer some healthy nutrition tips.

I have an interesting video that you’ll find at the end of the post. If you don’t have time to read the post and want to just go to the video. Click here to check this FREE video out.

Best Fitness Tips for FAST Results

Of course jaws dropped when I told people to stop doing ‘cardio’.

Among other studies, I quoted the 1996 study by Izumi Tabata. Maybe you recognize the name? This is the study from the scientist that created the infamous ‘tabata’ protocol where you do 20 seconds of work followed by 10 seconds of rest to:

• an increase resting metabolic rate
• cause an increased calorie burn AT REST
• significantly lower insulin resistance
• improve glucose tolerance
• use calories for energy more efficiently

As you may or may not know, these intense workouts provide:

•  improved athletic capacity
•  improved conditioning
•  improved glucose metabolism
•  improved fat burning

Another study proved that both 30 and 60 minute cardio sessions burned the equivalent amount of calories, but in the study, the 30 minute exercisers lost MORE fat in a 13 week period due to EPOC (exercise post oxygen consumption) or ‘afterburn’. The calorie burning continued even AFTER the workout was done when the workout was shorter and more intense. This addresses the #1 objection to exercise which is lack of time.

Then I went into my rant over how muscle is lean and sexy and we all just want to look better naked (again the jaws dropped). Muscle is metabolically active so that you burn more calories even at rest. The only way to really build muscle and benefit from the extra metabolism boost it provides is to include some resistance training, bodyweight or otherwise into your workout.

You know all this right?

If you’ve been on my blog, this is familiar, but to this group it was pretty new.

Sad isn’t it? That a 1996 fitness study that reveals the most effective fat loss protocol isn’t common knowledge and people are still slaves to the non-existent ‘fat burning zone’.

Part of the problem is that big box gyms perpetuate mis-information. After all, it’s pretty hard to sell a burpee that can be done at home. Why would you want to buy a membership at a gym with shiny ‘cardio’ machines set up to watch TV if you could get better results sweating in your basement with your bodyweight and a few low cost DB’s?

I’m a HUGE advocate for bodyweight workouts, but I’m also a self proclaimed gym rat. I believe that my metabolism and muscularity have been maintained through out the years due to the fact that I’m not afraid to lift weight, and as much of it as I can.

Here’s a simple bodyweight workout that you can do in about 15 minutes that’s FAR more effective that 30 minutes on a dreadmill:

Tabata 20/10 – 8 sets 5 jacks + burpee (do the work for 20 seconds, rest completely for 10 seconds)

AMRAP in 10 min (as many rounds as possible)

• 5 push ups
• 4 squat jumps
• 3 reverse lunge per leg
• 2 burpees
• jump rope for 1 min

What does diet have to do with it?

I  wanted to provide some basic nutrition advice to this crowd. Based on the lunches being consumed, the group needed some help. (I wasn’t judging, just observing,. Seriously, food companies make it so difficult to buy good food with their labeling. Well meaning people get fooled.) 

Here are my quick notes on what I presented. Admittedly I got off on a tangent on some of the points, turns out I’m pretty passionate about all this stuff 😉

• Nutrition plays a HUGE role in health and how good you look naked.
• You need low glycemic carbs, veggies, fruits, low fat protein sources
• Reduce processed/refined foods
• Never go on a ‘diet’ again.
• Instead,  make permanent healthy changes to your eating habits.

Check your cupboards right now. Here are ten things to start right now:

• Eat 5-6 times a day
• Eat fresh produce with every meal
• Include more fish in your diet
• Drink more water
• Make every meal and snack count nutritionally
• Limit desserts to one or two per week
• Say ‘no’ to fast food.
• Say ‘no’ to other liquid calories (alcohol)
• Cut out anything ‘white’ (rice, bread, etc)
• Cut out mindless snacking

Portion control tips:

• Protein: Deck of cards or size of woman’s palm
• Carbs: Size of fist eg. pasta/rice
• Veggies: unlimited (steamed, raw, grilled, not sautéed)
• Salads a ton with dressing on side
• Fat: End of the thumb

Other considerations:

• SLEEP!
• Lack of sleep will increase levels of a protein called NYP, or Neuropeptide Y.
• This protein will decrease metabolism and increase appetite.
• Sleep deprivation is related to substances called serotonin and dopamine.
• You will crave carbohydrates when these levels are low

What about a detox or cleanse?

I get asked ALL the time about doing a cleanse or a detox. I’ll straight up tell people that if they plan on eating crap all year long, doing a cleanse in January is just plain dumb (if they don’t change their eating habits afterward).

Most detox programs aren’t just ineffective, and a complete waste of money. They’re also downright dangerous. Herbal shakes… “spicy lemonade”… detox pills…pooping potions. They all damage your body over the long term.

Specifically, there are three things going on that you absolutely MUST be aware of. And to make sure you don’t fall victim to these lies… my friend and colleague Yuri Elkaim has put together a short video that explains everything.

Click here to check this FREE video out.

This short video will save you months, possibly even years, of frustration and poor health.

There you have it, my cliff notes of the ‘Lunch and Learn’ I recently did at the U of C. I hope you learned a thing or two. I’m ever a student and would love to hear YOUR best fitness or fat loss tip.

Make sure to COMMENT ok?