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!