Get a buzz from Coconut Oil

Coconut Oil
Coconut Oil

Coconut oil is 60 % to 85% medium-chain triglycerides (higher in virgin coconut oil). The shorter the chain the faster it can be used as energy and no need to be digested by the body.

There are two types of coconut oil: Virgin l or Expeller-pressed.

  1. Virgin coconut oil still retains the taste of coconut, which does not make it suitable to cook everything.
  2. Expeller pressed is flavorless, and it can be used for cooking practically anything.

Regardless of the form, they are both antiviral, anti-bacterial, anti-fungal, and anti-protozoal.

How to use it:

  • Add it to your coffee in the morning (without sugar or milk) and notice the dramatic increase in mental concentration and energy from it.
  • Consume 3 TBS a day by adding it to your cooking and notice the increase in your resistance to colds and the flu.
  • Workout out with a two hour empty stomach and then ingest a TBS of either organic unsweetened coconut shavings or a TBS of either virgin or expelled coconut oil in your black coffee for increase performance and fat burning effect. Try it!
  • How I use it: I make a pot of organic black coffee and add a TBS of organic coconut oil to the coffee once brewed. I have it in the morning or in the afternoon when I need energy and don't want add the calories. If you are moving your body, you won't store the energy as fat because of it being a medium chain fat.

Watch How Much Sugar We Eat

Exciting, Fall is here!  Fall is without a doubt my favorite season of the year. Great food, gatherings, playoff baseball and of course tons and tons of football.  But now that the holiday season is about to begin, we want to be sure that we watch how much sugar we eat daily. Real weight loss only happens when we reduce the amounts of sugars we eat. Now when I say sugars, I don't mean to eliminate all of your carbohydrates. You need carbohydrates but the ones that have fiber, ike sweet potatoes, brown rice, veggies, oats and certain fruits - apples are great to snack on all day. McIntosh are my favorite!

Sugars that we want to eliminate or cut back on are sweets, candies, white starches, dairy - yes dairy and all the other hidden sugars that are in foods that you would never think to see.

Foods products that say multi-grain on them or chips and crackers that mentioned "high in fiber", still have sugar.  It does not mean you can't eat them?  But what it does mean is that if you are eating a lot of protein bars, high fiber crackers and treating yours self to sweets, then you are eating a lot of sugar.  Cut bad sugars out, and you lose weight.

Sugars that are hidden in your foods:

  • Dextrose
  • Fructose
  • Diastic malt
  • Ethyl maltol
  • Diatase
  • Maltodextrin
  • Lactose
  • Glycerol
  • Muscovado
  • High fructose corn syrup
  • Cane sugar

Recently, I had a few of my clients go on a very low sugar diet but with unlimited amount of quality carbohydrates and we were able to create amazing results.

  • David - 15lbs,
  • Justin S - 11lbs,
  • Amanda B - 5lb,
  • Josh S - 20lbs

And as Josh says it:    "Within 6 months I achieved my weight goal of 190 lbs from 220 lbs however more importantly I had the energy to get back doing the things I had loved doing"

This is how I do it.

  • Breakfast: Two eggs with 10 to 12 nuts, sometimes I will through a 1/4 of avocado in.
  • Snack: Apple
  • Lunch - A protein with a salad or a multi- grain sandwich with a piece of fruit.  I usually have a banana. And we know why we want a banana right post workout right?  Click here if you forgot.
  • Snack: Apple and cashews - 10 to 15 or an apple with almond or cashew butter
  • Dinner:   Steak or fish, salad with olive oil based type salad dressing and brown rice or sweet potatoe.
  • Post dinner snack if I am still hungry - apple or a Greek yogurt.

 Is Sugar Toxic?

Click here for my surprise recipe!    "Train hard and eat clean!"

What About Meat?

What About Meat? 

There are a lot of nutrients found in organic, lean red meat that are beneficial in losing weight, fighting depression and strengthening of the immune system.

●      Supplies Protein: The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Protein has also been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal.

●      High Levels of Conjugated Linoleic Acid (CLA): CLA is a fat naturally present in grass fed animals.  CLA content is 300% - 400% higher in grass fed animals than in grain fed animals.  Ongoing research studies suggest a link between CLA and losing body fat and gaining lean muscle. These benefits have been noted though only after eating grass fed beef and not by taking supplements.

●      According to an Australian study, women consuming less than the recommended amount of red meat were twice as likely to have a diagnosed depressive or anxiety disorder as those consuming more than the recommended amount. Eating very high amounts of red meat was also associated with increased rates of depression. The researchers suggest a moderate amount of lean red meat-about three to four 6-8 ounce servings per week-may actually be important for mental health.

●      Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. People with a diet rich in omega-3s are less likely to suffer from depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer's disease.

●      Natural Beta Carotene - The Beta Carotene in this type of beef aids the body in Vitamin A production and protecting immune system responses.


 There are valuable nutrients found in red meat that are difficult to find in other foods to the same level found in red meat.

●      Iron: Lean red meat supplies a good amount of iron, depending on the cut of the meat, and contains a form of iron more easily absorbed than the iron in plant-based foods.

●      Zinc: Zinc is an essential mineral that is an imperative part of many physiological functions, including structure in certain proteins and enzymes, and regulation of gene expression.

●      B Vitamins: Lean red meat contains B-12 for a healthy nervous system and B-6 for a strong immune system. Red meat also contains niacin, another B vitamin that aids in digestion, as well as riboflavin for healthy skin and eyes.

Low Carb Diets and Fat Loss

When it comes to losing body fat, you will have to cut your carbs in order to do so. Now to be clear, if you are a female who does not weight that much as a very little muscle, cutting carbs will actually make you gain more fat.  The art of cutting carbs in order to lose body fat its that, it's an art. However, if you work out and trying to drop body fat and are still having a hard time then eliminated the refined carbs, alcohols and sugars so that you total carb intake is between 100 to 100grams per day is a great to help the body break body fat down. And here lies the art, knowing how to cut the carbs, when and for how long. I would suggest going three days in a row on a low carb diet and then doubling your carb intake on day 3 or 4 to help replenish glycogen up and keep metabolic function normal. When done for too long, low carb diets can and will have the opposite affect.


Here are a few rules:

Low Carb Eating

Do's and Don'ts for Fat Loss - Part 1

  • Don’t eat breakfast!   Huh! Why? Cortisol is the hormone that wakes you up and so it is highest in the morning. It is also the hormone that breaks down fat so you don’t want to interrupt it with food.  Try it for 7 days and see if I am not right. Make your first meal 2 to 3 hours after you wake up.
  • Drink coffee in the morning with a tablespoon of whole cream (or half and half). And eat a tablespoon of organic coconut shavings. Why? The fat in the cream and coconut will speed up your metabolism and stop your hunger cravings. Try it. If you don't like coconut then just have the whole cream with your coffee but no sugar.
  • Don’t eat cheeses, white breads, white rices and white pastas, pastry of any kind or drink beer for 7 days. Why? It raises insulin levels which increases belly FAT.  Drink a glass or two of red wine with dinner, if you want a drink. I do!
  • Make your sandwiches using lettuce leaves instead of bread.  If you use mayo, use canola mayo or veganaise as it does not have high fructose corn syrup.  Replace pasta with broccoli (boiled, steamed or even sautéed) for pasta dishes.   Why? The less breads, grains and sugars you have in your system, the faster you drop body fat!
  • Add lime juice to your water. Why? While limes and lemons are acidic, they leave an alkaline residue in your system which helps the body break down more fat. They also increase the production of hydrochloric acid which is very good for your digestive system.