August 23rd, 2011 — Four Hour Body
I’ve been using the Slow Carb Diet from Tim Ferris book, The Four Hour Body.
The book nor his website contains a grocery shopping list so I decided to provide one here.
I’ve divided the list into categories to make it easier when shopping for the slow carb foods and supplements.
There’s a print button on the bottom of this grocery list with a lot of options. You can even post the list on Facebook if you like. Continue reading →
May 28th, 2011 — Weight and Fat Loss
This one secret will help you lose weight.
If you are making changes in your life do them one step at a time.
So heres a good start-
Just make this one change to begin losing weight today.
Here’s the change:
“As soon as you wake up eat eggs to double your weight loss”
30 grams of protein means that you consume some of the following foods that contain protien: 
Try eating eggs for weight loss.
One regular size hard boiled egg contains aproximally 6 grams of protein. (Extra large contains 7). 3.5 grams is in the white the other 3.5 is in the yolk.
That means that if you’re eating hard boiled eggs for breakfast you will need to consume 5 of them.
This one change can result in double the wight loss in a months time.
September 5th, 2009 — Exercise, Weight and Fat Loss
I want to make available a free meal plan for weight loss. But before I do I need to cover 3 areas :
This is the same meal plan that I use very often and I also give it to the clients that I personally train. They pay me for this information. I’m providing it to you for free when you sign up for email updates to this blog. I also need to let you know that it is more important to try and burn fat than to try to lose weight because your scales may not always be an accurate measure of your fitness progress. A Meal Plan for Fat Loss is a more adequate term for what I’m prescribing below.
Meal Plan For Weight Loss
This meal plan speeds up your metabolism so that you will burn more calories daily.
We are not counting calories at this time. I believe in counting calories but we’ll cover that at a later time because, for now, it is important to just get started losing weight. Here are the compnents of this weight loss plan:
These eating habits are a lifestyle and not just a “diet”.
As I said, It is important to count calories because the simple rule of weight loss is that you burn more calories than you consume to lose fat. That said, I have a simple way to get started measuring food portions that I’d like to share with you.
How to measure portions for now:
Eat meats that are the size of the palm of your hand.
Carbohydrates portions should be the same size as your closed fist.
You do not need to measure vegetable portions, but do not over-eat.
The following recommendations are not just my recommendations. Many weight loss experts and fitness consultants will give you the same advice. The are practical but effective recommendations:
You should eat small portions dailyy. (approximately half of what you are accustomed to eating)
You should eat frequently (5-6 small meals daily)
You should drink at least 10-12 glasses of water daily
You should not eat starchy Carbohydrates at night.
Say no to white sugar, white breads & fried foods.
You should never wait until “you’re starving” to eat.
You don’t have to eat the same thing every day, use your creativity to prepare delicious healthy foods that contain 1 protein, 1 carbohydrate,
& 1 vegetable
If you are not on an exercise routine, Try starting off now. Ideally, you want to do cardiovascular exercises such as walking, jogging or climbing stairs. You also should do some type of resistant training such as push-ups or weights. Start off slowly but try to at least exercise for 20 minutes.
This is the same meal plan that I give away at my sister site at Fit on Purpose.com
August 26th, 2009 — healthy living tips, Recipes, Soup and Salads, Vegetables
This is one of my favorite recipes for Healthy Living- Lentil Soup with Celery
Lentils are actually one of the oldest plants that date back as early as 18,000 B.C. Archeological evidence indicates that they were cultivated in the Near East.
Lentils are an excellent source of protein (7.5 percent protein). They are deficient in the amino acids methionine and cysteine. They contain high amounts of soluble fiber. THe fiber can help you lower cholesterol And control blood sugar.
The Combination of Lentils and vegetables (Celery)
When you combine lentils with celery, garlic and onions you have a great meal. You cant go wrong with vegtables. particularly green leafy and colorful vegetables. I especially like to eat lentil soup with celery in the evening since it is low in carbohydrates. You’ll sleep good and when it cold outside this soup will give you a heart warming home cooked comfort. This is all part of the joy of living a health lifestyle.
Healthy Living Recipe For Lentil Soup With Celery
Making healthy living soup dish requires the following ingredients:
To make Lentil Soup with Celery combine the lentils and celery. Add onions, garlic, green onions, and broth along with seasonings in a 2 quart pot.
Bring it all to a boil then the heat. Now simmer for 40 to 50 minutes stirring occasionally. If you need to you can taste and adjust the seasons to your liking.
Serving Size: 1 Cup
Calories: 110
Fat: 0.5 grams
Cholesterol: 0 mg
Protein: 6 grams
Carbohydrates: 18 grams
Fiber: 2 grams
Sodium: 500 mg
[Download not found]
You’ll need to download the following programs for viewing and unzipping this healthy living recipe:
Adobe Acrobat Reader: http://www.adobe.com/products/acrobat/readstep2.html
PC Users: WinZip at http://www.winzip.com – a free version is available.
Mac/Linux Users: StuffIt Xpander http://www.aladdinsys.com.
Hope you enjoyed these healthy living tips and healthy eating recipe.
Do you have a variation to my recipe for lentil soup with celery? I’d love to hear about it in the comment form below.
August 21st, 2009 — healthy living tips, Other, Weight and Fat Loss
There are 12 Lifestyle and Eating tips I recommend if you want to change from your old dieting and eating habits to a new Healthy Lifestyle.
These Healthy living tips will not only change your lifestyle, they’ll change the way you feel physically.
They’ll also change your whole outlook on life as a whole since you’ll have renewed energy and more vigor daily as your at home or go to work or school. You”ll even enjoy your leisure time more since you wont feel slow, tired and overweight.
Living a Healthy Lifestyle
Right now I’m not going to talk to you about calories but if you’re concerned about losing weight then the basic rule is:
Eat fewer calories than you burn.
Counting calories is good, but here’s a simple rule of thumb, or should I say rule of hand, for meal portions. The serving size for meats should be no larger than size of the palm of your hand. Carbohydrates should be roughly equal to the size of your clinched fist. For example, a baked potatoe should be the size of your clinched fist.
2, Eat Less But More Frequently
Eat 5-6 small meals a day instead of 1-3 large meals a day.
This is sometimes refereed to as grazing. The idea is simple. Since your body has to work to digest food if you eat smaller meals you’re body will continually be burning more calories. one big meal causes your blood sugar to spike, then crash.
The idea is to increase your metabolism so it’s no longer slow and your no longer sluggish.
Athletes adhere to these principles. They have some of the highest metabolisms on earth. Speed up your metabolism and you’ll not only have more energy but you’ll lose weight if you want too.
I started to say, “drink plenty of water”. But I was afraid you may skip over this part since it’s a common phrase for healthy living.
You should be continually drink water, When you wake up in the morning, start out you’re day by drinking 8-16 ounzes of water.
Here’s how to calculate how much water you should be drinking:
That’s it. Drink that many ounces of water daily So if you weigh 150 pounds you should be drinking 75 ounces of water a day. Remember that eight ounces of water is one cup and there are four cups in a quart. So 75 ounces of water is equal to almost 10 cups of water or 2 and a half quarts a day.
Get rid of potato chips, candies, corn chips, cookies , cakes high sugar cereals and highly processed foods. Processed foods usually come in nicely wrapped in a box or even a can.
So No to the 3 White Deaths:
Instead try thee alternatives:
At least start out by walking more. Exercise should be balanced by performing cardiovascular or aerobic routines and resistance training or weight lifting.
You should sweat and work out. I recommend at the very least 3 days o of exercise a week an more favorable 5-6 days a week. See my resources section for my favorite exercise programs.
The old saying is true to Lifestyle and healthy eating as well as many other areas of your life:
If you fail to plan, you plan to fail!
Start you preparations for a healthy diet by planning out all of your meals for at least a week. Then make a grocery list.
Here’s some tips for a healthy grocery list:
Do Not include these items:
For a sample meal plan with more explanations sign up for my email list. In addition you’ll receive more healthy living tips as I publish additional articles
Enjoy Life, take a day and eat whatever you want. Six days a week you need to follow the healthy eating and living tips that I give on this website. On the 7th day, eat what you want to.
Just don’t abuse your free day. Some people call this a cheat day. I don’t like that term.If you over eat or over indulge you are only cheating yourself.
You may find that you don’t even want to eat some of those foods that represent your old lifestyle.
Enjoy your healthy lifestyle, Make life and dining and experience that you share with friends and family that you care about. Slow down your eating, savor your food, have fun exercising and make a healthy living!
August 13th, 2009 — Aerobics and Cardio, Appetizers and Sauces, Bread, Rice and Pasta, Cooking Tips, Desserts (Fruit), Exercise, Meat Dishes, Recipes, Resistance Training, Soup and Salads, Vegetables, Weight and Fat Loss
Making A Healthy Living
This website is dedicated to making available tips, articles, videos, recommendations and resources on the subject of eating right, losing weight and experiencing a healthy Lifestyle.
My “How To” Advice and Recipes for Preparing and Making Healthy Foods will Help You Lose Weight, Burn Fat, Feel Good, and Live Healthy and Happily.
This website is not intended to take the place of medical advice and/or treatment from your personal physician. Many of the principles applied come from a professional athletics fitness style, nutritional healthsyle and Mediterranean Dietsyle. I believe in a lifestyle change. I dont endorse fad diets and I promote fat loss,and not necessarily weight loss because muscle weighs more than fat.
You Can Make A Healthy Living when your lifestyle includes eating right, a healthy diet and exercise.
Did you see a subject or topic above that you would like for me to write an article about. I’ll do it just for you. Just leave me a comment in the form below with your specific question and I’ll research the topic and write about it ASAP.
To Making a Healthy Living,
Greg