Friday, October 21, 2011

Happy Harvest Pumpkin Soup



  • 2 small sugar pumpkin
  • 3 cups chicken stock
  • 3/4 cup heavy whipping cream
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon ground sage
  • 1 1/2 teaspoons salt
  • 4 tablespoons sour cream


  1. Preheat oven to 400 degrees F (205 degrees C). Cut pumpkins in half and scoop out seeds. Spray a cookie sheet with non-stick cooking spray. Place pumpkins, flesh side down on the cookie sheet and roast until soft to the touch, about 45 minutes. Remove pumpkins from oven and let cool. Once pumpkins are cool scrape flesh from skins into a food processor. Discard skins.
  2. Add chicken stock to the pumpkin and puree. Pour soup into a large saucepan and bring to a simmer over medium heat. Stir in cream, nutmeg, sage and salt. Mix well and remove from heat. Serve garnished with a dollop of sour cream

Delicious Delicata Squash



  • 1 large delicata squash, halved lengthwise and seeded
  • 3 tablespoons butter, divided
  • salt and pepper to taste
  • 1 cup uncooked quinoa
  • 2 cups water
  • 2 shallots, chopped
  • 1 clove garlic, minced
  • 1/3 cup pine nuts


  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Arrange the squash halves cut side up in a baking dish. Fill dish with about 1/4 inch water. Place 1 tablespoon butter on each half, and season halves with salt and pepper. Cover dish, and bake squash 30 minutes in the preheated oven, or until very tender.
  3. Place quinoa in a pot with 2 cups water. Bring to a boil. Reduce heat to low, cover, and simmer 15 minutes.
  4. Melt the remaining 1 tablespoon butter in a skillet over medium heat. Stir in shallots and garlic, and cook until tender. Stir in pine nuts, and cook until golden. Gently mix into the pot with the cooked quinoa.
  5. Cut the squash halves in half, and fill each quarter with the quinoa mixture. Serve each stuffed squash quarter on a bed of the remaining quinoa mixture.

Thursday, October 20, 2011

Why You MUST Be Inefficient For Maximum Fat Loss

By Nick Nilsson

If you want to lose fat as quickly as possible, you have to be inefficient...
the more inefficient you are the faster your results will be!
Find out why and how exactly it works...

So here's the thing...when you're training to lose fat, efficient is the LAST thing you want to be. Now don't look at me like that. Allow me to explain...
Let me set the stage for began your fat-loss training and all the weight training exercises were new and tough. All the cardio was challenging. The diet was rough. Yet you started losing fat FAST.
Then you started getting into the groove - you learned the exercises and training techniques, you got good at the cardio and could really power through it. Even the diet part was getting easier.
Now, you would think with things going this well (your training and eating actually improving as you were going) that your fat loss would actually be accelerated.
But then things started to slow down.
You're training just as hard. The cardio is tough but you've found your stride with it. The diet part is going well.
Is your metabolism slowing down? You take a few days off and eat more to try and reset your metabolism and then jump back in but things still aren't moving.
What now?
Time to go back to the drawing board and quite literally go back to when you were BAD at things!
Because when you were BAD at things, everything you did seemed to take more energy. It was inefficient. And in that inefficiency, you burned a LOT more calories...getting the idea now?
Let's take running as an example as this is a very visual thing. Look at two is a first-time jogger, trying to get into shape. The other is an experienced runner.
Let's also assume these two people weigh exactly the same so they SHOULD be burning the same number of calories when they cover the same distance, right?
But when you see the poor guy slogging his way down the side of the road, barely lifting his feet off the ground and you see the OTHER guy practically floating past him, who do you think is burning more calories and challenging their body to a greater degree?
The guy who is completely inefficient is driving his metabolism to a whole other level than the experienced runner, even though the runner is probably going 3 or 4 times faster!
So here's the take-home lesson. When fat loss starts to slow down, you don't necessarily need to work harder at the same things you're already may just need to do something completely different!
Let's say you're used to doing barbell bench press for chest and rarely ever do dips. Even if you push yourself on the bench press, what do you think will get you cranked up more...bench press or dips? You'll be so unused to doing dips that your body will have to work a lot harder just to perform the exercise.
Then when you get too good at dips, switch to dumbbell bench press. Keep doing stuff you're NOT good at!
You want to really lose fat? Put together a program based on exercises you STINK at or rarely do (maybe because you stink at them).
You may have to use a lot less weight but I can promise, you'll kick your metabolism into gear far more than when you cruise through even tough sets of exercises you ARE good at.
Try a workout based on weighted dips, front squats, wide-grip barbell rows, hang clean and press, and stiff-legged deadlifts.
Or if you're good at those, go with exercises you're NOT good at. Force yourself to do them until you GET good at them, then move on to something else.
When it comes to cardio training, do you do interval training on the treadmill? Get out to an athletic field and do sprints there instead. Kick butt on the stair machine? Try some real stairs and see what happens! Or, even better, do something TOTALLY different like swimming.
I think you're getting the idea...when the body gets good at something, it gets lazy and efficient. It uses as little energy as possible and CAN use very little energy because it IS so efficient.
It might be tough on the ego, but by working with exercises you're not good at, you'll actually be speeding up your fat loss significantly. 
And, as a bonus, you might just get good at exercises you used to stink at!

Now, if you're interested in a fat-loss program geared towards keeping you inefficient, I'd definitely recommend checking out my Metabolic Surge program.
The training and eating are constantly changing, never allowing your body to get accustomed to (or efficient at!) really any of it. This not only gets you better results, it keeps things challenging and interesting.


Wednesday, October 19, 2011


Why Your

You are a Biological Individual

Have you ever wondered why some people are able to lose weight on a particular diet and others are not?  Why some people are plagued by poor health or deterioration due to aging, while others 
seem to live healthy and vital lives even late in life?
A single drop of your blood contains the biological blueprint of who you are as an individual.  Your blood type is the key that 
unlocks the door to the mysteries of health, disease, longevity, physical vitality, and emotional strength.  It determines your 
susceptibility to illness, what foods you should eat, and how you should exercise.  It is a factor in your energy levels, in the efficiency with which you “burn” calories, in your emotional 
response to stress, and perhaps even in your personality. 
Welcome to the Journey of Personalized Medicine Dr. Peter D’Adamo, author of the NY Times bestseller, Eat Right 4 Your Type, is a naturopathic physician, researcher and scientist who has been exploring the connection between blood type and diet for over 30 years.  As a practicing clinician, Dr.D’Adamo has revolutionized the field of personalized medicine, and his extensive research and clinical testing of the bloodtype-connection to health and disease has led to groundbreaking work with chronic and acute disease. In seeking to uncover more effective health solutions based on our inherent differences, Dr. D’Adamo has opened a 
decades-long scientific dialogue with the very nature of human biochemical individuality.  
“Your blood type is the key that unlocks the door to the mysteries of health, disease, longevity, physical vitality and emotional strength.”
Why Your Blood Type Matters
If you are searching for a nutritional edge, dealing with chronic health problems, or seeking to enhance your energy and vitality, discover the importance of your blood type can open up a whole new world of health solutions personalized just for you.
Your Blood Type at a Glance
  • Blood Type O thrives on a lean, high protein diet.
  • Blood Type A thrives on a primarily vegetarian diet.
  • Blood Type B thrives on a mixed diet of meat, fish and dairy.
  • Blood Type AB thrives on a modified vegetarian diet.

Many popular natural ingredients, touted as 
energizing, can activate one person, while the 
identical ingredient can leave another feeling lethargic and drained. How do you know which ingredients work best for you? Knowing your blood type can be the key.

Mental Focus and Clarity
Some popular “brain and mind” herbs and 
nutrients actually make some blood types feel  
“brain fogged” or mentally unfocused! Are all 
of your herbs and vitamins right for you?

Stress Reduction
Dr. Peter D’Adamo’s pioneering blood type 
research reveals that different blood types 
respond to stressors in different ways. Blood 
type-individualized nutrients can help you better 
handle the effects of occasional stress.

Weight Loss
Paradoxically, many common weight loss products contain common ingredients that may cause you to gain weight. Discover which of these ingredients work for you by discovering your blood type.
Knowing your blood type gives you an extra nutritional edge and makes all the difference in your health and well-being.

Monday, October 17, 2011

Berry Parfait with Yogurt


  • 3/4 cup sliced strawberries
  • 3/4 cup blueberries
  • 1 (6 ounce) container vanilla yogurt
  • 1 tablespoon wheat germ
  • 1/2 banana, sliced
  • 1/3 cup granola


  1. Layer 1/4 cup strawberries, 1/4 cup blueberries, 1/3 container yogurt, 1/3 tablespoon wheat germ, 1/3 of the sliced banana, and about 2 tablespoons of granola in a large bowl. Continue to build the parfait, repeating the layers until all of the ingredients are used completely.

Friday, October 14, 2011



HEARTy Apple Almond Oatmeal


  • 1 (1 ounce) packet instant oatmeal, unsweetened
  • 1/2 cup hot milk or water
  • 1 tablespoon almond butter
  • 1 red apple, cored and roughly chopped
  • 1/4 cup whole natural almonds
  • 1/2 teaspoon cinnamon
  • 2 teaspoons honey


  1. Empty oatmeal packet into a small serving bowl. Add hot milk or water and almond butter; stir. Top with chopped apples, almonds, cinnamon and honey. 


Berry Parfait with Yogurt Breakfast 


Thursday, October 6, 2011

FIT BUTT in 5 minutes

By adding this very quick workout 3 times a week to your schedule, your butt will look amazing! Lifted, sculpted, firm and tight!
Today I am going to lead you through a butt workout that will only take about 5 minutes of your time.
You will want to transition through these exercises quickly and try to maintain the same pace throughout the workout.

This entire workout will be down on hands and knees the whole time.
Each exercise will be 20 reps each.
Make sure your hands are directly under your shoulders and your knees are directly under your hips. Your spine should be flat and parallel to the floor, in a neutral position. Pull your abs in tight.

Start with your left leg out and your toes pointed towards the floor.
Exhale out and pull your leg up high keeping your toes pointed down.
Inhale, bring your leg down. Keeping your leg straight for the 20 reps.
Then hold left leg up with toes still pointed down and PULSE (small lifts) towards celing for 20 reps.
SWITCH immediately to right leg and REPEAT exercise #1 with right leg for 20 reps

Keeping the same neutral position, switch back to left leg.
Keep your left leg hinged and lift up with the bottom of your foot flat, stamp foot towards ceiling.
Knee stays bent the entire time and your foot raises up with a nice flat sole.
Try to get your thigh up as high as it will go. It should be parallel to floor at extension.
Return leg to neutral position and repeat this exercise for 20 reps.
After 20 reps hold leg up with sole of foot flat towards ceiling and PULSE for 20 reps.
Quickly switch to right leg and repeat exercise #2 for 20/20 reps

Transitioning back to the left leg. Still hinged in neutral position keeping the same bend in the knee, exhale, and lift the whole leg up perpendicular to your body.
Inhale, release the leg down. (this move looks like a dog, peeing on a fire hydrant). Lol.
Try to get the whole leg up parallel to the floor as close as you can, keeping the 90 degree bend in the knee.
Repeat the up and down move for 20 reps.
Keep breathing and Hold your Abs in tight.
Hold left leg up steady to finish this exercise, kick it out, then bring it back into your shoulder, still holding leg up.
Your leg should be kicking as high as you can take it.
Do 20 reps of kicking
Quickly transition to right leg and repeat exercise #3 for 20/20 reps

Relax into child's pose for 10 seconds wiggling your hips slowly back and forth to release your muscles!
Check your Butt out, Now!!

Tuesday, October 4, 2011

20 minute Ab's - One minute at a time

Obtaining a six-pack requires two types of exercises: Cardio to burn off belly fat so you can see the stomach muscles and abdominal exercises for muscle definition. The specific stomach muscle responsible for a six pack is the rectus abdominus. The rectus abdominus works during spinal flexion exercises. Bending your spine forward either from the upper back or lower back to move the bottom of your rib cage and your pelvis closer together is spinal flexion.

The workout
10 exercises-one minute each set - repeat. Beginners start with 30 second interval for each set, working up to one minute. 

Decline Bench Sit-ups with Dumbbell

Hook your legs under the pads and lie back on the decline bench. Hold your dumbbells in each hand at your chest and raise your torso as far up as you can go swiftly throwing a punch with the dumbbell in a twisting motion. Lie back down on the bench slowly and deliberately in a controlled movement keeping the back arched and touch the shoulders to the bench. You must return to the full decline position to complete this exercise. Exchange punches with each arm during each rep.

Flat Bench V-ups with Medicine Ball

Sit on the edge of a stable chair or bench. Place your hands in front of your butt or directly behind grabbing the bench. Lean back slightly and extend your legs down and away, keeping your heels 4 to 6 inches off the floor with the medicine ball between your feet. To begin the exercise, bend your knees and slowly raise your legs toward your chest, at the same time, lean forward with your upper body, allowing chest to approach your thighs.

Oblique V-ups

Lie on one side, hand behind head. Weight should be placed on your hip and butt, the other hand in front of your body for balance. Bring up your body in a way where your elbow of the hand behind your head reaches your knee as its being raised. That is one repetition. Do 30 seconds on each side (to keep your abs looking evenly worked out).

Hanging Leg Raise

Grab a bar and just hang, let the momentum disappear and do nothing until your body is still and the legs are straight. Flex all your muscles especially you’re Lats, Abs, and muscles surrounding your elbows. Slowly raise your feet up to the bar, remember to keep your legs straight. Lower your Legs and Repeat. The duration should be slow so as to use no momentum, try 5 - 8 seconds up, 5 - 8 down.

Sprint Sit-ups

 Lie on your back on the floor on a mat with your legs strait and feet 6" off the floor. Place your hands on either side of your head and execute the exercise by crunching your abs forward while twisting your torso and bringing your opposite knee up to touch your opposite elbow. Alternate back and forth elbow to knee in a running motion. Really focus on keeping your midsection contracted throughout the entire exercise.

Stability Ball Crunch

Sit on a stability ball and place your legs shoulder width apart on the floor. Walk your feet out as you roll yourself down until the lower part of your back is on the ball. With your elbows wide and chin off the chest, lift the upper part of your back off the stability ball (like a floor crunch). Slowly lower yourself back onto the ball. Be sure to control any movement with the stability ball. Focus on proper breathing and do not hold your breath.

V - Roll ups

Lie straight on the floor. Raise your torso up to do a toe touch, and as you slowly lower yourself down bring your lower legs up slowly, keeping them straight. When the torso has returned to original position, with feet in air, bring your arms up in a more difficult toe touch (because toes are in air, not on the floor). Return to prone position. That is one repetition

Hip Bridge with Ball

Lie on your back with your lower legs on a stability ball. Raise your hips until they're aligned with your feet and shoulders.  Press your heels into the ball and roll it toward your butt. Roll the ball back out. Keeping your hips lifted.

Flat Bench - Heels to the Heaven with a Twist

Lie on your back flat on a bench grabbing the sides securely just above your head, extend your legs with feet together. Next raise legs up, knees to chest and push your heals to the ceiling twisting your toes to the left going up, then back to neutral position coming down.  Once again with your knees to your chest extend your legs strait to complete one rep. repeat twisting your toes to the right and then continue to alternate.

Reverse Sit-ups

Lie on your back with your knees bent and your arms at your sides with the palms down to do reverse crunches. Slide your arms up until they form a "T" with your body. Raise your legs into the air about 6” of the floor and flatten your lower back. Squeeze your abs and bend your knees to make right angles with the shins parallel to the floor. Roll your buttocks and lower back straight off the floor without changing the angle of your knees. Use your arms for balance so you do not roll to either side. Lower your back slowly to the mat to complete a reverse crunch.