Comments (0)December 18th, 2010Posted by Dr. Charles D.C. in FLF Approved Fat Burning Recipes

Protein Packed Holiday Smoothies That Burn Fat All Day Long!

These recipes are sure to brighten anyones Holiday. If you are looking for a delicious holiday treat but do not want to destroy the progress that you worked so hard for, try one of these recipes. They are packed full of holiday goodness and healthy ingredients that are guaranteed to give your metabolism a boost and slim down your waist line.

Holiday Fat Loss Recipe

Delicious Candy Cane Coffee

1 cup vanilla almond milk  (or, 1 cup brewed coffee)
1 scoop  chocolate protein powder
1- 6oz. cup Greek yogurt -vanilla
1/2 tablespoon instant coffee (more or less to taste) (you don’t need this if you are using coffee in place of milk)
1/4 teaspoon peppermint extract or a spring of fresh mint if you have it
1 candy cane (if desired-can be omitted)

Blend using Magic Bullet or Blender.

Makes 1 serving

Nutrition Info:

Calories:  274
Protein:  40 grams
Carbs:  16 grams
Fat:  4 grams

Ginger Bread Protein ShakeGingerbread Cookie Shake

1 cup vanilla almond milk  (or, 1 cup brewed coffee)
1 scoop  chocolate protein powder
1- 6oz. cup Greek yogurt -vanilla
1/2 tablespoon instant coffee (more or less to taste) (you don’t need this if you are using coffee in place of milk)
1/4 teaspoon peppermint extract or a spring of fresh mint if you have it
1 candy cane (if desired-can be omitted)

Blend using Magic Bullet or Blender.

Makes 1 serving

Nutrition Info:

Calories:  274
Protein:  40 grams
Carbs:  16 grams
Fat:  4 grams

Protein Pumpkin Pie MoussePumpkin Protein Shake

1 scoop Prograde Vanilla Protein Powder
1 6-oz. Plain or Vanilla Greek yogurt
1 tsp Cinnamon
1 tablespoon 100% Pumpkin (not pie filling)

Blend in food processor, put in a fancy dessert cup, and enjoy!

Nutrition Info:

Calories:  225
Protein:  42 grams
Carbs:  10 grams
Fat:  1 gram

Smoothies take little to no time to make and can really bring your metabolism back up to it’s fat burning capability. I bet you didn’t realize that eating healthy could be so good! Give it a try today.

Thanks to for providing these healthy recipes.  For other healthy holiday recipes check out the flf approved fat burning recipes.  If you haven’t gotten you copy of our ever popular Fat Loss Factor Program or if you’d like to learn a simple tip on how to lose weight fast to boost your metabolism, you can click the link and watch a short video.

Happy Holidays!


Comments (0)December 12th, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

The Top 3 Most Unhealthy Christmas Foods and Why They’ll Make Your Metabolism Cry

Gaining a few pounds over the holidays is as traditional as placing presents under the tree. But this doesn’t have to be the end.  Are you willing to put the work into making your holidays happy AND healthy? If you want to learn how to lose weight fast during the holidays, just take a look at the worst of the worst and a simple resolution to avoid them.

#1: Fruitcake and  other stollen (rich, Germanic breads)lose weight fast during the holidays

While exact recipes have some considerable variation, there are general common themes that tend to spell bad things for one’s fat tissue levels. These breads are incredibly dense by default, but they’re also crammed full of additives that have had all the nutrition cooked right out of them. Marzipan, sugar, and other fattening products are added on top. Even the ‘traditional’ recipes aren’t safe, as they often add to the sheer density of the food by soaking it in liquids like brandy.

#2: The cheese log

Your standard cheese is far from healthy, of course. But the cheese log you’ll find in most stores is one of the least natural and most fattening. Empty carbs like olives and diced peppers further pad out a log that is mostly, by and large, made of heavily processed cheese and cream cheese. But most of the flavoring and coloring is entirely artificial! You can create a marginally healthier cheese log at home, but the bulk of the ingredients will still be fat, and you’ll still be eating that log with sausage and crackers – more carbs you probably don’t need.

#3: Eggnog (Mmmmmmm…. one of my personal favorites)

Such a fixture of the winter season that you may overlook this beverage altogether, it’s actually probably the worst thing you can drink! With eggs, cream, sugar, and liquors, the body of the drink consists of just about everything that’s bad for you that it’s possible to convert to liquid form. Chocolate shavings or whipped cream for a topping won’t help, either. Commercial varieties in particular often contain more sugar than you’d even think necessary. Stick with homemade versions over store bought if you choose to indulge!

On a final more general note, always pay close attention to the sugar and butter used in traditional holiday dishes and beverages. You can get away with reducing the amounts significantly if you make your own, but the products you’ll find on the shelves won’t bother with even the usual pretense of health. After all, no one expects holiday food to be healthy… but it’s still up to you to try, if you care about your body!

Comments (0)December 4th, 2010Posted by Dr. Charles D.C. in Inspiring Videos

Did This Happen To You When You Were Shopping This Holiday Season?

It’s that time of year again! This Christmas flash mob decided to share their holiday spirit with a food court full of people at the mall.  There were over 100 people involved in this coordinated sing along of the popular chorus Hallelujah.

Happy Holidays everyone from us to you!

Comments (0)December 1st, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

Cheat Days – Eat Whatever You Want And Boost Your Metabolism!

Cheat days have become the newest fad. This is because if used right, they actually work to bust you through any weight loss plateaus that you are stuck on. cheat day Lori and I have used this method for years with great success. Your body is amazing at 1 thing…. adaptation. You an adapt to virtually any situation.

So what happens when you adapt? Well, to put it simply, you get stuck in a rut. Especially in weight loss. That is why it’s a great idea to “shake things up a bit” hence, the cheat day.

The idea at first was to give you a mental break from your strict diet.  Some programs are very strict and mentally individuals would become tired and start to stray from the program.  Ultimately they “fell off the wagon” so to speak because mentally it is too challenging for them to continue.

So many use the cheat day as a way to give you a break or a reprieve mentally.  It allows you to eat some of those foods you have been avoiding while on your weight loss program.

What some have discovered with research is that something physically takes place when you incorporate a cheat day.

When you diet or restrict calories and nutrients your body will start to deplete a hormone called leptin.  Leptin is a powerful hormone that can influence your weight loss or even cause you to gain weight if it manipulated in the wrong way.

When you diet and start depleting your leptin levels you brain gets sent a signal from leptin that you are starving yourself because leptin is dropping.  This is what some call the ‘starvation mode’ and when this happens it triggers a series of other actions.  Your brain will now send signals to other hormones to slow down your metabolism, shed energy costly muscle and cause your body to start storing more calories you eat as stored fat.

A cheat day is important in this situation because by allowing you to eat more calories, more sugar, more fat, etc allows the hormone leptin to increase and calm down. By raising your leptin level back to normal it starts to think “We are not starving” and tells the brain to stop conserving and trying to protect the body.

This allows you to continue to burn calories and prevent extra storage of calories. Generally it takes a few days for the body to recognize the calorie restriction and the leptin level to start to fall, which is why a cheat day is usually inserted somewhere between the 3rd and 5th day of a restricted calorie weight loss program.

One thing to be careful with this method though is that 1 cheat day doesn’t turn into 2 cheat days and then 3 cheat days, etc, etc.  There are some individuals that have a hard time getting back on the program the next day so if you use this type of program be careful to not fall into this trap.

Most will look forward to this method and don’t mind getting back to the program the next day knowing that the next cheat day is coming in 3-5 days. In our course on how to lose weight fast,  we add in a cheat day every week. We also give you the option to stay flexible and add a cheat day every 3-5 days.   Fat Loss Factor does a great job giving you baby steps to overcome your weight loss issues.

Remember, to keep your sanity and keep your metabolism boosted, add in a cheat day every 4 days or so. Trust me, you won’t regret it!

Comments (0)November 24th, 2010Posted by Dr. Charles D.C. in FLF Approved Fat Burning Recipes

Healthy Holiday Green Beans

I can’t take credit for this recipe, It is courtesy of Whole foods,one of my favorite places to shop.
I do love Green Beans and this is a perfectly delicious and healthy recipe!

Green Beans With Shallots And Almonds

Serves 6 to 8

Serve these green beans on a large platter with lemon wedges on the side for squeezing over the top.
They make a great side dish for holiday meals as well as roasted fish or grilled shrimp.

Ingredients: green bean recipes

Salt and pepper to taste
1 pound fresh or frozen green beans, trimmed
2 tablespoons extra virgin olive oil
1/4 cup chopped shallots
2 tablespoons chopped parsley
1 tablespoon chopped oregano
2/3 cup blanched almond slivers, toasted

How To Cook:

Bring a large pot of salted water to a boil. Add green beans and cook until just tender, 5 to 7 minutes. Drain and transfer to a large bowl.

Meanwhile, heat oil in a small pot over medium heat. Add shallots and cook, stirring occasionally, until softened and light golden brown, 4 to 5 minutes. Add shallots to hot, drained green beans. Add parsley, oregano, salt and pepper and toss gently. Transfer to a serving platter, garnish with almonds and serve.

Per serving :3oz ( hand sized portion)

Calories: 110
Carbohydrates: 7g
Fiber: 7g
Protein: 4g
Fat: 9g

The fat in these green beans comes from healthy olive oil and almonds. This side dish is a very nutritious extra to serve at your holiday feast. To get started with your own healthy meal plan, check out the Fat Loss Factor program. Enjoy!

Comments (0)November 24th, 2010Posted by Dr. Charles D.C. in FLF Approved Fat Burning Recipes

Perfect Holiday Turkey Recipe

This recipes is perfect for any holiday feast. healthy roasted turkeyLight, healthy, and very tasty! Herbs are always a great thing to add to your diet.
They have great health properties as well as lots of flavor!

Perfect Holiday Roasted Turkey

This recipe serves:  8


1 whole fresh turkey, 10 to 14 pounds
salt to taste
freshly ground black pepper
3 sprigs fresh rosemary or 1/2 teaspoon dried
4 sprigs fresh thyme or 1/2 teaspoon dried
2 bay leaves, crushed
2 medium onions, roughly chopped into 1-inch pieces
3 carrots, roughly chopped into 1-inch pieces
3 stalks celery, roughly chopped into 1-inch pieces
2 shallots, peeled and halved

Cooking Instructions
1. Preheat the oven to 325°F.

2. Remove the giblets from the turkey and save them for another use or discard. Rinse the turkey, inside and out, with cold water and pat dry. Season with salt and pepper inside and out.

3. If you are using fresh herbs, chop them. Combine the herbs, bay leaves, onions, carrots, celery and shallots together and stuff the mixture into the cavity of the bird.

4. Place the turkey in a roasting pan. Rub the olive oil under the skin of the turkey. Tuck the wings back, under the bird and truss it. ( Google trussing if you don’t know what it is :-) )

5. Place the turkey in the oven and roast until the skin is golden brown and crisp, the juices run clear when the thigh is pierced with a sharp knife, and a meat thermometer reads 170°F, about 3 hours. While it cooks, occasionally baste the turkey with the juices that collect in the roasting pan.

Note: Allow the turkey to rest for 20 minutes and check that the temperature has come up to 180°F. (The bird will continue to cook after removing it from the oven).

6. Transfer the turkey to a serving platter. Remove the vegetables from the cavity and discard. Let the turkey rest for about 20 minutes before carving, and then serve.

A serving of turkey is around 6-7 ounces…. about the size of the palm of your hand.

Nutritional Information
Number of Servings: 8
Per Serving:
Calories: 290
Carbohydrate: 0 g
Fiber: 0 g
Fat: 8 g
Protein: 49 g

To get started with an easy to use, healthy meal plan check out the fat loss factor program.

Comments (0)November 22nd, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

3 Simple Tips To Get Better Nutrition Even If You Don’t Have Time

Time is one of our biggest enemies when it comes to eating healthy and losing weight. Talking with my clients, I always get the question about how to lose weight fast without exercise ? The answer to this question is you can do it. I don’t recommend it, because exercise is important for your body to be healthy. BUT there are people who can do it. The trick to this is… you have to be very strict with your diet and make sure that you eat foods that are really healthy for you.
how to lose weight fast without exercise

I’ve listed below 3 simple tips to get better nutrition even if you are short on time.

1. Cook in Large Batches
This is a must. If you can take 10 minutes and plan out the meals for the week, you can cook a large pot of soup, beans, etc that you can use multiple times throughout the week. Or go ahead and pre-cook your fish and chicken. You can eat these over the next few days.

2. Eat 1/3 Of Your Food Raw
Eating raw fruits and veggies takes no real preparation time and is one of the healthiest and best weight loss strategies around. Raw fruits and veggies contain loads of anti-oxidants, minerals, vitamins, digestive enzymes and fiber to clean your digestive tract and pull out unwanted toxins. It’s easy to grab some celery sticks, an apple, an orange, carrot sticks, etc.
The closer it is to nature, the better it will be for you and your waist line.

3. Eat Only When You Are Hungry
If it’s lunchtime at work and you don’t feel hungry, skip it. The worst thing you can do is to go out and grab some fast food and eat it simply because it’s time for lunch. Chances are your body can use the break from digestion and the junk food you would be tempted to get while on the run will only make you tired and sluggish.

In fact, occasional fasting is a healthy practice for most people. Simply tell yourself you are making a choice to improve your health and live longer. I have used this technique very successfully especially when I am traveling and there are just no healthy options. It’s OK to fast. Your liver needs a break from getting rid of toxins.

On the flip side, don’t get carried away with this and do things such as skipping breakfast everyday. Studies have found that people who skip breakfast are over four times as likely to be obese than people who eat something in the morning. If you’re looking to save time in the morning or for another meal, but don’t want to go without eating, opt for a quick superfood drink like a protein smoothie.

Breakfast IS the most important meal because it sets up your metabolism for the rest of the day.

Now go and put these 3 simple tips to good use. These tiny changes will produce BIG results for you.

Comments (0)November 10th, 2010Posted by Dr. Charles D.C. in Fat Burning Tips

Wanna Get A Toned Butt And Thighs? This Simple Exercise Guarantees It…

The Step Up Is One Of The Most Powerful Exercises for Anyone Trying to Achieve A Toned Butt and ThighsHow To Get A Sexy Butt And Thighs

If you’re one to go with what’s popular above all else, you’re probably considering silly gadgets or other fads in your quest to get a sexy butt and thighs. But for those who are willing to look deeper, into less visible exercise options, you’ll find some routine variations that are actually superior.

Most prominent in this area for being overlooked yet effective at toning the glutes is the step-up, an exercise choice that requires no special tools or equipment.

The step-up is as simple as you’d think from the name: all it involves is stepping up on an object, and then back down again. This is often, but not always, done with the aid of weights to add extra challenge to the activity, and to allow it to scale upwards as the practitioner’s muscles develop.

So, why would you use a step-up as your favorite glute-building exercise? To answer that, we’ll look at the issue of stress – specifically, stress on the back and the knee.

All exercises that are useful for toning your buttocks will inevitably place a certain amount of strain on the knees. The lower back is also commonly stressed, and all this is unavoidable simply due to how the human body works.

Can you guess which option gives the least knee and lower back strain, while still having maximum effectiveness? It shouldn’t surprise you by now that the answer is the step-up!

The step-up also has a certain level of scaling potential that can lead it to multitask as an exercise. Are you unhappy with the flexibility of your hamstrings or the strength of your quadriceps? (Both are important for sexy thighs) Try moving your stepping platform slightly higher.

This will place more emphasis on those areas of your body, allowing you to get extra benefits that other exercises wouldn’t give. And you still don’t relinquish the glut and thigh benefits!

Step-ups can be performed on any set of steps, but are best when you have a small platform, such as a stool, that’s just the right height to challenge you. Don’t forget to tailor your stepping platform to your body, since different heights will require different elevation levels to work with.

Gyms will also have such platforms available by default, so give the step-up a try if you have a membership and it’s never occurred to you before.

With literally nothing else that does better for less trouble, you’d be a fool to throw the step-up away. It’s a good reminder that not all unpopular things are that way because they don’t work!

Comments (0)October 18th, 2010Posted by Dr. Charles D.C. in Healthy Eating Tips

Does Bread Really Make You Fat Or Is That A Myth?

Question:  Does Bread Cause Stomach Fat?

The simple response is it depends on which type of bread.white bread makes you fat
Avoid the breads that contain white flour, refined flour, enriched flour, enriched wheat flour, enriched bleached flour and wheat flour.  There are more, but these are the big ones you need to look out for.

Why do you need to avoid these?

Because it is really just processed sugar.  When these ingredients are used you also don’t normally see a good fiber amount, which means you have nothing to help slow down the rush of sugar into your blood and the spike in insulin levels.

This leads to fat storage and more importantly belly fat storage.

So what bread can you eat to avoid belly fat storage?

Look for 100% whole grain bread or sprouted grain bread.  Both are excellent choices because they contain more  of the good stuff that gets stripped out with the other breads.

When you get more of the entire grain you get a higher fiber level and a heartier grain.  This leads to a slower rise in blood sugars and a lower insulin response.

The result:  Less calories stored as belly fat.

Comments (0)October 16th, 2010Posted by Dr. Charles D.C. in Inspiring Videos

Dog Actually Nurses Kittens…I’ve Never Seen Anything Like It

This video shows a very interesting side of nature. We are not the only ones with morals apparently. I found this video very touch and it made me feel warm and fuzzy inside :-) I hope it does the same for you.

Simply amazing what animals are capable of.  I hope that you enjoy it!