Friday, November 20, 2009

Blueberry Smoothie Video

Fresh from our own kitchen studio—courtesy of my brother Jordan, who is an award-winning filmmaker—comes our latest video designed to share healthy ideas in an entertaining way. He filmed, edited and wrote the music. In addition to writing the recipe, I lent a “hand” in bringing the animation to life, as you will see. We filmed in the morning, and had it posted on Youtube by early evening.

So if you had been wondering—What’s the best recipe for a healthy blueberry smoothie on Youtube? Here it is, a cute and
funny take on how-to videos, a video that not only shows you how to make a healthy smoothie, it gives you a hand where you need it most—in the kitchen!

Nothing could be easier than making this blueberry smoothie which uses only four ingredients—yogurt, blueberries, protein powder and flax seeds—to make a healthy breakfast or snack. Everything goes smoothly until Barbie, making a cameo appearance, comes in for a tall glass—but ends up wearing the drink!

I gave it the name smart start smoothie in The Fat Resistance Diet because blueberries and flax seeds are nutritional brain boosters according to studies.

Get free recipes and a one-day meal plan at

Saturday, August 22, 2009

Eat More Lose Weight

Are you hungry all the time and frustrated with your weight?

Given the most common food choices, it is no surprise. Fast food, restaurant food and even most of the food in the supermarket can leave you feeling unsatisfied and overweight at the same time.

The problem is that typical choices suffer from low nutrient density. If you eat enough to satisfy your appetite, you get way more calories than you can burn off in a day. Pretty soon the days add up and so do the pounds.

What if there was a diet that let you eat more healthy food, and lose weight? That gave you tons of recipes that readers love? That helped you slim down by activating your natural weight-loss hormones?

That would be the very special program we created in The Fat Resistance Diet.

A key principle of our program is high nutrient density meals. Meals that give you more to chew on. An excellent example is appetite-satisfying salads.

Salads, both as a side dish or as a main dish, are high nutrient density, so they can help you lose weight. The vegetables in salad have a high ratio of nutrition to calories. In other words, you get lots of nutrition for very low calories. High nutrient density dishes such as salad allow you to eat more, satisfy your appetite and stick to a healthy weight loss plan. That is why we have lots of delicious salads in our book.

Two star ingredients of our salads are romaine lettuce and arugula . Both are excellent sources of anti-inflammatory, anti-oxidant nutrients helpful for maintaining health, and staying young.

Studies indicate that for several hours after you eat a large bowl of fresh lettuce, there may be a significant increase in your blood of

1. Beta-carotene
2. Quercetin, a potent bioflavonoid
3. Important phenolics
4. Vitamin C
5. Total antioxidant activity

Arugula is a trendy green leaf found on Italian restaurant menus. It is not only an excellent source of bioflavonoids, but contains calcium. Arugula also has Vitamin A, which helps build immunity, and potassium, important for muscles.

But to get the most nutrition from salad, skip that fat-free dressing, Dr. Galland explains: "Consuming a little healthy oil with vegetables is necessary to absorb carotenoids. I recommend pairing salad with a little bit of healthy dressing made with olive oil, for example."

You can have salad any time of day, even breakfast or brunch, according to Dr. Galland: "Salad goes well with frittatas and omelets for breakfast, and gets you off to a fresh start with vegetables in the morning."

Learn how to eat more and lose weight with The Fat Resistance Diet.

Saturday, August 8, 2009

Delicious Gazpacho

Here is a delicious summer recipe from The Fat Resistance Diet. It brings together wonderful vegetables such as tomatoes, cucumbers, and bell pepper with fresh herbs and garlic.

Fast and easy to make right in your blender, gazpacho is about freshness and big flavors. Bursting with beautiful tomato color, gazpacho is rich in antioxidants including lycopene. This recipe combines a nice vegetable crunchiness with a touch of satisfying spiciness.

1 1⁄2 Pounds Ripe Tomatoes
1 Cucumber
1 Yellow or Red Bell Pepper
1 Red or Sweet Onion
2 Cloves Garlic
1 1/2 Cup Tomato Juice or Vegetable Juice

Juice of 1 Lime
1 Tablespoon Olive Oil
1⁄2 Cup Fresh Parsley
1⁄4 Teaspoon Salt
Freshly Ground Black Pepper

Give the tomatoes, cucumber, pepper and onion a rough chop and toss into the blender. Add diced garlic and onion, chopped parsley, and blend until chunky. Pour half out into a bowl. With half the vegetable mixture remaining in the blender, add the vegetable juice, lemon juice, and olive oil into the blender and blend again until smooth. Combine both mixtures together and season with salt and black pepper. Serve hot or cold depending on the season.

Nutrition for a 2 Cup Serving

120 Calories
4 g Protein
20 g Carbohydrates
4 g Fat

Wishing you best health!

Jonathan and The Fat Resistance Diet Team

Saturday, August 1, 2009

Big Benefits of Blueberries

Summer is a great time to enjoy fresh fruit. Beautiful displays of fresh fruit can be found at the supermarket and the farm stand. Prices are the best of the year. So why not try fruit for a snack or dessert?

This summer I have been eating a handful of blueberries each day. Blueberries are a source of Vitamin C, Vitamin K, and fiber.

The research on blueberries indicates that these little berries could have big benefits.

Eating blueberries provides nutritional support that could help with:

Boosting memory

Keeping the brain healthy

Lowering cholesterol

Preventing urinary tract infection

The health benefits of blueberries come primarily from the dark blue hue of the berries. The deep blue color of blueberries comes from a group of flavonoids called anthocyanins, which have remarkable antioxidant power.

Here are some tips for enjoying blueberries:

1. Toss a handful of berries over hot or cold cereal

2. Mix some berries into yogurt

3. Blend berries into a smoothie

4. Stir into fruit salad

5. Rinse and leave a bowl on the counter - these berries will

For more ways to make blueberries part of a healthy lifestyle, check out the recipes and meal plans of The Fat Resistance Diet.

Wishing you best health!

Jonathan and The Fat Resistance Diet Team

Saturday, July 25, 2009

What You Don’t Know About Physical Activity

If you have been putting off being physically active, you may want to rethink your exercise strategy.

According to the Centers for Disease Control and Prevention (CDC), regular physical activity has eight benefits for health and well-being.

The CDC states, “Regular physical activity is one of the most important things you can do for your health.”

Here is the list from the CDC website:

Regular physical activity can help:

Control your weight

Reduce your risk of cardiovascular disease

Reduce your risk for type 2 diabetes and metabolic syndrome

Reduce your risk of some cancers

Strengthen your bones and muscles

Improve your mental health and mood

Improve your ability to do daily activities and prevent falls, if you're an older adult

Increase your chances of living longer

If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities.


When I read the list of benefits of physical activity, I found it to be very motivating and inspiring. It made me want to get out there and walk, go to the gym, and go swimming even more.

Find a cool, safe place to get active, such as an air-conditioned gym or area to walk around. Or try your favorite activity early in the morning, to beat the heat. Start slowly and build up the rate of activity slowly.

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

Wednesday, July 22, 2009

Summer Cool Cucumber Soup Recipe

Capture the taste of summer with this quick and easy recipe you can make in your blender. Loaded with Fat Resistance foods such as nonfat yogurt and fresh mint, this soup can help cool inflammation and fight leptin resistance. Who knew losing weight and getting healthier could be so delicious? Enjoy!

Summer Cool Cucumber Soup

1 Cucumber, Peeled and Seeded
2 Cups Nonfat Plain Yogurt
1 Clove Garlic, Minced
1 Teaspoon Extra-Virgin Olive Oil
2 Tablespoons Fresh Mint, Chopped, or Fresh Basil or Parsley
Juice of 1/2 Lime

Chop the cucumber and put it into a blender with nonfat plain yogurt, minced garlic, olive oil and lime juice. Mix until blended smooth. Add chopped mint and mix again. Pour into bowls to serve. Serves two.

Nutrition per Serving
88 Calories
6 g Protein
15 g Carbohydrates
2 g Fat

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

Sunday, July 19, 2009

Two-Thirds of Americans Are Overweight or Obese

As I read the health news recently, I found a report with the latest findings on obesity in America. According to the startling statistics in a new report, Americans are still suffering from high rates of obesity and overweight. The report also has some positive recommendations to combat obesity, as listed below.

Here are highlights of the report, from the press release:

Two-thirds of American adults are either obese or overweight.

In addition, the percentage of obese or overweight children is at or above 30 percent in 30 states.

Adult obesity rates increased in 23 states and did not decrease in a single state in the past year.

Mississippi had the highest rate of adult obesity. Four states now have rates above 30 percent, including Mississippi (32.5 percent), Alabama (31.2 percent), West Virginia (31.1 percent), and Tennessee (30.2 percent).

Mississippi also had the highest rate of obese and overweight children (ages 10 to 17) at 44.4 percent. Minnesota and Utah had the lowest rate at 23.1 percent. Eight of the 10 states with the highest rates of obese and overweight children are in the South. Childhood obesity rates have more than tripled since 1980.

The report also calls for a National Strategy to Combat Obesity that would define roles and responsibilities for federal, state and local governments and promote collaboration among businesses, communities, schools and families.

It would seek to advance policies that:

- Provide healthy foods and beverages to students at schools

- Increase the availability of affordable healthy foods in all communities

- Increase the frequency, intensity, and duration of physical activity at school

- Improve access to safe and healthy places to live, work, learn, and play

- Limit screen time

- Encourage employers to provide workplace wellness programs

The 108 page report, F as in Fat: How Obesity Policies Are Failing in America 2009, was released on July 1, 2009 by the Trust for America's Health and the Robert Wood Johnson Foundation.

Wishing you best health!

Jonathan and the Fat Resistance Diet Team