1 Food that Kills Butt and Thigh Fat in Women

Fitness is about more than calories in vs. calories out. It’s about balancing your internal environment to optimize the calorie-burning machine known as your body. I know I know, your friend who has worked out all his life disagrees. Your other friend who reads health blogs and weighs her food says I’m stupid. Your acquaintance who pretends he is a personal trainer because he gets paid $20 an hour to bring a family member through a few hours of exercise a week says I’m an idiot. Listen to me…I’m right. Calories in vs. calories out will be successful for about 60% of people under 40. If you narrow the group to females and includes the 40 and over range, your success rate drops to about 30%. If you still don’t believe me, stop for a moment to consider the females over 40 you know who have tried calories in vs. calories out. How many of them are overweight and stuck? A big part of the blame rests on the shoulders of our imbalanced hormones. In our minds, training should be as easy as “exercise – eat less calories – lose body fat”. The reality is that exercising and EATING RIGHT stimulate a hormonal response with growth hormone, estrogen, testosterone, IGF-1, etc. to help our bodies retain lean body mass (the stuff we like) and crush fat (the stuff we don’t like). The number one question I get from clients is, “How do I get rid of fat around my thighs?” First, where does the big pear shape come from? If you have extra body fat all over, you first need to work on balancing your food to increase minerals, decrease garbage calories and get enough healthy fat. If you’ve done that and have a disproportionately high amount of body fat on the hips, there’s a good chance your blood chemistry is high in “bad estrogen”. This is a condition we call “estrogen dominance”. Women have a few different types of estrogen in their bodies. Some promote cancer, some fight heart disease. High bad estrogens and low good estrogens can result in extra fat around the butt and thighs. Luckily, there’s a great food you can eat to help rebalance all these things.


Watercress. Watercress is in a family of foods that is heralded as being one of the best at rebalancing estrogens and aiding in cutting pesky fat you’ve been unable to touch with calories in vs. calories out….and guess what?….it’s delicious. Sauteed watercress in coconut oil and garlic, topped with celtic sea salt. Is a super-food breakfast that can dramatically aid in targeted body fat reduction. Bon Appetite! Nate Furlong


5 Tips for Healthy New Years Resolutions

Well, that time is upon us once again where the world goes fitness crazy, health food flies off the shelves and sporting goods stores have a hay-day. New Years is upon us! I remember when I worked in a corporate setting, we used to “joke” about how the gym would be packed January through March and empty April 1st..

All joking aside, every moment you spend working on your health is a positive in the overall span of your life so if you’ve made a commitment to fitness in the past and have since failed, TAKE HEART! The time you spent focused on it will have benefited your overall life!

So as we come in to this new year, I would like to give you some tips to aid in your success, and to help make 2014 the healthiest, fittest year yet!

HEALTHY TIP #1: Write Down Your Goals and Be SPECIFIC

Don’t let yourself get away with vague things like, “I want to lose weight” or “I want to get rid of this chicken wing”. Really get down to the nitty-gritty and give yourself a time-line!

For example, if you say, “I want to lose weight”, ask yourself “How many pounds?” then ask yourself, “Is that realistic”? then ask yourself, “How long do I Think this will take”? (Healthy weight loss is 1 to 2 pounds a week). Set short-term goals (5-10 pound increments) and long-term goals and set up rewards that aren’t food along the way.

HEALTHY TIP #2: Pick One or Two Elements of Your Life to Change and Master Them

The biggest way to set yourself up for failure is to overcommit to a drastic change that you have to beat yourself up to follow. Now, there are a very few people who can make a complete life change in a moment but I have found those people are already millionaires so unless you’re a millionaire, take it slow! For example, commit to making it to the gym 5 days a week for an hour. During that time, you do some form of workout, but your commitment is just to get your butt there. Do this with sleep, exercise, diet, etc.

HEALTHY TIP #3: Get More Protein

Though I’ve tried to fight being a meat-head, I have to say that I consistently find protein to be one of the most beneficial elements of your diet to aid in fat loss and muscle gain. I have used my own body as a lab rat and found that if I want to gain mass, I shoot for 2 grams per pound of lean body mass. If I want to lean out, I shoot for 1.6 grams per kilogram of body weight. A fat loss person may want to shoot for 1.5 grams per pound of body weight by finding their weight, then their body fat percentage. Calculate what percent of your weight is fat. The other portion of your mass is lean body mass. Multiply this number by 1.5 and aim for it every day.

HEALTHY TIP #4: Get More Veggies

I don’t care if you like them, if you want to succeed, suck it up. Seriously, it’s that easy. I know of many, many people who have had “diseases” cured, lost weight, increased energy and mood, etc. simply by upping veggie intake. If you hate veggies, start juicing. No excuses. Veggies with every meal.

HEALTHY TIP #5: Pick Up a New Active Hobby

Play is the best form of exercise. The less you are inactive, the more you are active, the greater your chances to be physically fit. Besides, nothing is a greater motivator than seeing your gym work pay off in your physical activity. Can you skate faster? Jump higher? Crochet quicker? Whatever it is, incorporate fun in to your life.

Here’s to a happier, healthier, better, more well, fitter life in 2014!!

Anti-inflammatory Eating: An Easy Way to Check for Food Allergies Part 1

Click here for part two of this article.

Inflammation is sneaky…as an often overlooked component of health, inflammation is the starting point for heart disease and a major reason why i believe people have issues losing weight or increasing muscle.
So what the heck is it?

Think of the last time you got a cut and the area got red and puffy. That’s inflammation. The difference between the inflammation inside and outside your body is that you don’t feel the stuff on the inside…at least, not directly. As your skin reacts to attack from foreign objects, so your organs will react to inflammatory foods. The effects of inflammation can be felt in the forms of allergies, problem weight loss, cold symptoms, fatigue, mid-day crashes, depression, high blood pressure, diabetes, cancer, arthritis, etc.
It’s possible that you are allergic to certain foods and don’t even know it.
Its been my experience that most people who initially come to me for help are functioning on about 50% of their natural energy levels. They are usually relatively unmotivated to change because they believe what they feel as 50% is actually 100%. Imagine their shock when I help them get double the energy!
Much of the information below (with a few edits) is an excerpt of a 2008 article written by Isabel De Los Rios and published n PT on the NET. The info has helped me solve nutrition issues for many of my clients and yielded incredible results.

The following approach will make it easy to learn exactly which foods you can eat and which foods to avoid.

In order to find exactly which foods may be irritating, they must eliminate all possible culprits for 14 days. Almost every client can agree to 14 days. And after they have seen dramatic results in just two weeks, they are now more inclined to stick with the program!

1. For every meal you eat, choose one food from the A column and one from the B column.

A. Proteins –Whole Organic Eggs• Free Range Chicken, Duck, Pheasant (white and dark meat)• Free Range Turkey (white and dark meat)• Grass Fed Beef, Buffalo, Lamb, Venison• All Wild fish (no canned tuna)• Raw almonds, walnuts, macadamia nuts, filberts, pecans, pumpkin seeds and sunflower seedsRaw Nut Butters from the above mentioned nuts

B. Fruits and Vegetables – All vegetables (except for Iceberg Lettuce and Corn)All fruits (except for dried or canned)

Can be used at each meal –Organic Extra Virgin Olive Oil (preferably raw)• Butter (no margarine or any other fake butter)Coconut Oil (Organic, Extra Virgin)

Unlimited – All Spices• Only Celtic Sea Salt (no other salt is permitted)• Stevia (as a sweetener)Herbal Teas

2.  Sample Menu:

Breakfast: 3 organic eggs, spinach and peppers, cooked in butter or coconut oil1 banana

Snack: 1 green apple2 TBSP Raw Almond Butter

Lunch: 5 oz Salmon• Over large salad (Romaine Lettuce, Tomatoes, Cucumbers, Celery)• 1 TBSP Extra Virgin Olive Oil and Lemon JuiceStrawberries or Blueberries

Snack: 2 TBSP Raw Walnut ButterBaby Carrots

Dinner:  Chicken Legs• Sautéed Broccoli cooked in butter• Large green salad with Olive Oil and Lemon dressing.

3.  “If it doesn’t make you feel good, don’t eat it!” It’s that simple.


Inflammatory Foods – Wheat, Gluten and Grains 

“But I eat whole wheat bread instead of white.” Regardless, the human body was not designed to eat the breads we have in this country today. Just a quick glance at the health condition of our population and the amount of breads, cereals and grains we all consume, and it’s quite obvious that it is a poor choice for most of us. Whereas five years ago, it may have been more difficult to explain to clients to stay away from wheat and grains (bread, pastas, cereal, crackers), most of them now know how harmful it is to their health.

1. Dairy – “But I drink skim milk instead of whole.” or “Where will I get my calcium from?” Regardless of the variety of milk you consume, dairy in this country is not in the form nature intended. Because of pasteurization, the high heat kills off all the necessary enzymes in the milk that we need to digest (thus the high prevalence of lactose intolerance and irritable bowl syndrome in this country). You can argue pasteurization is necessary to kill off bacteria, but in reality, the high heat temperatures of pasteurization are actually not high enough to kill off the pathogens most people are worried about. So this practice kills off the good and leaves the bad. You will absorb more calcium from green leafy vegetables than any amount of milk you can consume. When I take clients off of dairy, the results are phenomenal. Once they have seen a significant amount of weight loss and improvement in health, I talk to them about incorporating raw dairy into their meal plan. If they are not open to it, then dairy is not an option.

2.  Sugar and foods containing sugar – Sugar, by far, is one of the most abused drugs in this country (and yes, I did call it a drug). It causes everything from rotting teeth to diabetes to most cancers. Even if you are not a candy or dessert eater, there is a ton of sugar in most food! If you were to total up the amount of sugar from their daily juices, sodas, processed foods and dressings, it could add up to 20 teaspoons of sugar a day!
any word ending in “-ose” on a package usually means sugar (i.e., sucrose, maltose, glucose).

3. Artificial Sweeteners and Packaged Foods – If they can’t pronounce it, they are not allowed to eat it. So NO diet foods of any type (Jell-O, Diet Coke, frozen dinners, etc.).
In Part 2 of this article series, I will list the most common questions I get from clients during this two week period and exactly how I transition them out of this preliminary phase.


1. Chek, Paul. How to Eat, Move and Be Healthy. San Diego, CA: CHEK Institute, 2004

.2. De Los Rios, Isabel. The Diet Solution: Start Eating and Start Living. Florham Park, NJ: New Body, 2008.

3. Fallon, Sally, with Mary G. Enig. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd Edition. Washington, DC: New Trends, 2001.

4. Mercola, Joseph, with Alison Rose Levy. The No-Grain Diet: Conquer Carbohydrate Addiction and Stay Slim for the Rest of Your Life. New York, NY: Dutton, 2003.

Tip 3: Easy Steps to Lose Weight Without Starving

You should never starve yourself to lose weight.  If you are, something you are doing is wrong.
I know you have carefully researched the USDA food pyramid and eat exactly according to your calories in vs. calories out goals, you have the right magazine advice and eat low-fat everything but listen to me.
If you’re starving, you’re wrong and I’ll tell you how to fix it.

1. Take 3 to 6 grams of omega 3 from fish oil a day. 

This is ground zero and the type you take matters. Forget the amount of fish oil written on the front and look for EPA and DHA on the back. Take enough to get as close to 6 grams as you can for a couple weeks, then taper off a bit depending on your body. The stuff increases peroxisome proliferator-activated receptors, which aid in using fat on a molecular level.  It also helps rebalance your Omega 6 to omega 3 ratio, which will help lower inflammation within the body

2. Take a multivitamin
Dump the centrum. Search consumer labs.com for a quality multi you can afford. Without enough vitamins and minerals, your body can not function properly, which means no matter how much you exercise, your body won’t use the fat you want it to and you stay fat.

3. Eat meat with every meal
Try to move toward exotic, grass-fed and free range animals like elk, grass-fed beef, kangaroo, buffalo, etc. these meat have far higher levels of Omega 3 and Conjugated Linoleic Acid (CLA). CLA will decrease your body’s production of lipoprotein lipase, an enzyme that makes your body store fat. You can also get CLA in milk and eggs.
Don’t worry about the saturated fat…I’ll write on this later but it’s carb and trans fats that are the real enemy. While saturated fat raises bad cholesterol a little, it raises good cholesterol a LOT.

4. Eat seeds and nuts as a snack
Pumpkin seeds, almonds, pecans and walnuts are some of the best choices around Pumpkin seeds have a tremendously high magnesium count, which is good if you want your sugar absorbers to work well. Yes, they are high fat but the fat is mostly Omega 3 and the snack will make you really satisfied.
5. Eat tons of raw veggies
This is your carb, devour them! You can also cook them lightly in olive or coconut oil but make sure they stay bright…less cooking time equals more nutrients.

6. Drop gluten, all sweets and dairy for two weeks
You may have an allergy and not know it. If you hop back on after two weeks and notice fatigue, swelling, lethargy, itching or bloating and gas, you’re probably allergic or intolerant and it could be slowing your weight loss and killing your body.

7. Sleep 7 to 8 hours a night
No tv or computer right before. Think about melatonin if you can’t sleep.

8. Only eat when you feel hungry and stop when you feel satisfied
Break your emotional attachment to food.

9. If you can’t kill it with a spear or it isn’t bright green, yellow or orange, don’t eat it.
Easy enough.

There’s your starting point. You will not starve, you WILL drop fat and you will be healthy  if you do this. Remember, this is not a diet, its a lifestyle. Good luck!

Tip 2: HCG: Drink Pee to Lose Weight?


The HCG diet is the latest weight loss craze! Becky lost 80 pounds by simply changing their diet and taking drops of HCG on the tongue!

 …At least, that’s what my client told me.  I bowed my head in dismay as she told me that she had purchased HCG and was about to start the “diet”.

 Most people don’t have any idea what HCG (Human Choreonic Gonadotropin) is or where it comes from.

The hormone is produced in the bodies of pregnant females and plays a role in transfering fat from the woman to her developing fetus.  The idea behind the HCG weight loss program is that supplemental HCG will help mobilize stubborn body fat, even though you’re not pregnant. The seemingly new weight loss craze has been around for several decades and has had TONS of clinical trials. The weight loss program has participants consuming a measly 500 calories a day from low or no carbohydrate sources. But where do they extract a hormone that’s created by pregnant women?

From the pee of pregnant women…but it gets worse.

If you can stomach drinking a woman’s urine for the sake of shedding some unwanted weight and think you’re all good, keep in mind that the HCG extract shows no beneficial effect. The University of Stellenbosch’s Department of Medical Physiology and Biochemistry concluded, “Subjects receiving HCG injections showed no advantages over those on placebo”.  

 In other words, people who starve themselves and drink pee lose weight because they starve themselves, not because they’re drinking pee.

Check out the study here:



Tip 1: Sleep More, Lose More Fat

The results are in; sleeping will make you burn more fat.

I’m constantly bombarded by theories on how to lose weight and so far, every program I have heard of is incomplete. It’s easy to watch weight-loss shows and think the whole process is about calories in vs. calories out…or fat vs. carb…or zone vs. percentage…but what happens when you’re eating 800 calories a day, working out for two hoursa a day and still not losing fat?

This question is what drives me to study problematic weight loss.

According to a 2010 study published in the Annals of Internal Medicine (a medical journal), people who slept 8.5 hours a night lost 55% more fat than those who slept 5.5 hours. That’s more than double the amount of weight loss simply by adding 3 hours of sleep a night. So think about it…if you lost 15 pounds last month and only slept an average of 5 hours a night, you could have lost close to 24.

Since we know that muscle helps keep your fat-burning metabolism high, it’s important to note the study shows a 60% decrease in muscle in the 5.5 hour a night group! so if you have ever caught yourself in a cycle of “starve myself to lose weight” and then gained it back immediately after you returned to normal eating, this can be a contributor.

So lets get smarter about weight loss! Less sleep (or repeatedly bad sleep) will decrease your metabolism and dramatically slow your fat loss…no bull..it’s just science

Check out the study here: