Tuesday, September 30, 2014

Working out like crazy and still see NO six pack???

If you’re working out like crazy, and still not seeing your 6 pack abs, then there’s one big reason:
The specific foods you eat.
As such, you need to start analyzing your diet.  With that said, I am not suggesting a low calorie diet or advising you to reduce your carb intake.
But, there are 5 foods you must avoid.
Even if you have a sound nutritional diet, you will still be stuck in the weight loss rut if you eat these foods.
If you’re consuming any of the 5 foods below, they will stop you from ever seeing your 6 pack – or even getting lean.
The solution is to eat substitutes, or healthy alternatives.
1. Fast Food

Nearly all fast foods have tons of Trans Fats.  It’s these types of fats that have zero nutrition and they actually lower your good cholesterol while raising your bad.  Stay away from fast food, PERIOD.  I am sure you’ve heard the saying, “everything is good in moderation”..?  Well, except fast food!
The Obesity epidemic is on the rise.  In fact, did you know that 1/3rd of the population (BMI 30+) suffer from being obese? Furthermore, overweight individuals (BMI 25-29) make up another 1/3rd of it.
We live in a fast food and microwave type of era, everyone wants it fast to fit their lifestyles.  No wonder these franchises are popping up on the most sought after corners of real estate around the country.  And, they will keep opening doors as long as we keep lining up for their products.
2. Frozen “Diet” Food aka “Lean Cuisine”

These so called “Lean Cuisines” or “All In One” diet meals are nothing more than a big ball of chemically processed garbage.
If you don’t believe me, grab a microscope and take a peak at what you’re putting in to your body.  That should be enough to convince you!
Try baking a chicken breast in some lemon and garlic, add some asparagus or greens for the side.  Its just as fast and easy, tastes better, and is far better for your body.
3. White, enriched, or otherwise refined flour-based products

Flour is a powder made from grains, legumes, nuts or seeds.  Refined grains are significantly modified from their original state, removing the germ and bran. They are further processed through mixing, bleaching, and brominating, and then can be “enriched” with B vitamins and iron.  However, in most cases it is not leaving white flour useless for your body.
White flour contains absolutely no nutritional value what-so-ever.
There is a reason why diabetics are not suppose to eat white bread…  It’s because white flour is converted by the body into sugar as it enters the bloodstream.  You’re just as well off eating a slice of cake! In other words, it makes you fat so steer clear.
4. High Fructose Corn Syrup

They are starting to put this crap in everything!  READ THE LABELS…
This ingredient is not good for you and without question detrimental to your six pack abs. (HFCR) is not processed by the body in the same was as traditional sugar, it must pass through the liver first.
(HFCR) is prominent in things such as; soft drinks, juice beverages, and processed foods.  It is also referred to as “corn sugar”, so be conscious of this as you shop.
5. Alcohol

This is a midsection killer!  Alcohol wreaks havoc on your waistline like smoking does on lungs.  If you are going to drink, then resort to a glass or two of red wine or a light beer.


Find substitutes or alternatives for these 5 foods and you will break through your fitness plateau and begin losing body fat. You can do this!

Monday, September 22, 2014

White Bean Chicken Chili

With all of this darned rainy weather we are getting here in AZ, I was I'm need of a tasty chili. I had extra chicken in my refrigerator and it needed to be cooked before it went bad. Sooo.... This is what I cooked up! I actually love it.... I mean, love it more than regular, old fashioned chili. I hope you do too, because its super easy. Enjoy.....

6 ServingsPrep: 35 min. Cook: 3 hours


  • 3/4 pound boneless skinless chicken breasts, cubed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1 jalapeno pepper, seeded and chopped
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained, divided
  • 3 cups chicken broth, divided
  • 1-1/2 cups (6 ounces) shredded cheddar cheese
  • Sour cream and minced fresh cilantro, optional


1. Sprinkle chicken with salt and pepper. In a large skillet over medium heat, brown chicken in oil.

  • 2. Stir in the onion, garlic and jalapeno; cook 2 minutes longer.

  • 3. Sprinkle with oregano and cumin; cook 1 minute longer or until chicken is browned and vegetables are tender. Transfer to a 3-qt. slow cooker.

  • 4. In a small bowl, mash 1 cup of beans; add 1/2 cup broth and stir until blended. Add to the slow cooker with the remaining beans and broth.

    • 5. Cover and cook on low for 3 to 3-1/2 hours or until chicken is tender. Stir before serving. Sprinkle with cheese. Garnish with avocado and cilantro if desired.  (I also added a little bit of Feta!)

    *** If you want to cook the chicken in the crock pot all day with the ingredients, you can do that as well. No need to cook it beforehand. It can cook all day on med heat for about 6 hours!***
    Nutritional Facts: 1 cup equals 334 calories, 15 g fat (7 g saturated fat), 64 mg cholesterol, 1,063 mg sodium, 25 g carbohydrate, 6 g fiber, 24 g protein.