Wednesday, 26 September 2012

My Healthy Fat-Burning Chili Recipe

My Healthy Fat-Burning Chili Recipe

healthy chili recipeby Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author -
The Truth About 6-Pack Abs

Today's Lean-Body Recipe

I was surprised to find that many people don't realize that chili can be a VERY healthy meal. And no, this does NOT mean you have to use turkey or chicken to make the chili... actually certain types of red meat are MUCH healthier (since most of the chicken and turkey farms in the US raise unhealthy birds fed the wrong types of feed)
If you follow my recipe, you'll get a satisfying and tasty meal with a good macro-nutrient balance (prot-carb-fat ratio) that is also full of a diverse array of vitamins, minerals, and antioxidants. Enjoy!
Plus, this recipe has a few interesting ingredients... like the small amount of dark chocolate...yes, in chili!
Geary's Fat-Burning Healthy Chili Recipe:
  • 1.5 lbs of a healthy type of ground meat (I like to use ground grass-fed buffalo, ostrich, venison, or grass-fed beef as the preferred healthiest meat choices... as a last resort, lean ground turkey or chicken can work also -- but just try to NEVER use factory-farm raised meat)
  • 1 large red pepper diced
  • 5-6 jalapeno peppers diced (adjust based on your desired "hotness")
  • 2 large onions diced
  • 2 tbsp extra virgin olive oil
  • 1 large can crushed tomatoes or 5-6 large fresh tomatoes diced
  • 1 can of kidney beans or black beans (good source of antioxidants and fiber)
  • half a bag of frozen chopped spinach (adds extra nutrient density... add in towards the end of cooking)
  • 2 tbsp molasses (this is a good source of antioxidants, adds great flavor, and only adds minimal sugar)
  • 2-3 squares of extra dark chocolate (sounds weird, but trust me...this adds just a touch of great extra flavor, and a little bit of extra antioxidants)
  • 1 or 2 tbsp of chili powder
  • 1 or 2 tsp of cumin
  • 1 or 2 tbsp of crushed garlic
  • if you like your chili extra HOT, add some cayenne pepper to the mix also (this is also a metabolism booster!)
  • a small touch of celtic sea salt (I don't measure... I just use a couple small pinches)
  • 1/2 cup oat bran (adds fiber and also helps soak up some of the extra moisture)
  • I also like to add some fresh chopped cilantro while it's cooking
  • Some avocado (for use as a topping after chili is cooked and served)
  • some grass-fed raw cheese if you can find it (topping after cooked)
Use a large pot and start with the olive oil and ground meat cooking. Just start adding all of the diced vegetables and other ingredients as you get them ready. If you want to get a little crazy, and increase the nutrition content of this chili even further, you can even mix the ground meat you're using with ground grass-fed organ meats (like this healthy organ meats article described) since organ meats are the most nutrient-dense meat types available.
Once it's all together and cooking in the pot, reduce heat to low and simmer for 40-50 minutes. Top each bowl with freshly diced ripe avocado (which adds even more satisfying healthy fats) and sprinkle with shredded raw grass-fed cheese. You've got an awesome hot delicious meal! This recipe makes about 6 servings.
Save the leftovers and bring healthy lunches or midmeals with you to work each day.
It doesn't get any more nutrient dense than this! This is the type of meal that is so dense in micro-nutrients, that it will satisfy your body's needs for nutrition (hence, eliminating cravings), but do it without overloading on calories.
Approximate macro-nutrient breakdown per serving:
36 g. protein, 44 g. carbs, 9 g. fiber, 14 g. fat (all healthy fat), 430 calories

Remember that in addition to all of the unique workouts, and fat-burning nutrition tips, you also get 84 additional lean body meal plans like this one with my Truth about Six Pack Abs Program.

Monday, 10 September 2012

One Stroke Too Many

Well, this is me six months on having a game of putting and I went round the 18 holes in 53 strokes!

Thursday, 6 September 2012

Low Fat Breakfast... Con of the Century?

One of my favourite breakfasts:

Take a slice of Spelt bread and spread it with 2oz of Cottage Cheese* and put a fried egg* on top.

I call it my healthy Uitsmijter (Dutch Fried Egg & Ham Breakfast) as sometimes I will have organic ham on top.

I sprinke Salt*n Pepper n Turmeric on top.


* I don't use anything with a 'Low-Fat' sales trickery so it's bog standard full fat cottage cheese.
* Egg is cooked in coconut oil.
* I only use organic Celtic Sea Salt.

Snake Venom is good for you...

Well I never... that's what I'm taking for the next 30 days so I'll let you know.

I trust my new found doctor so I am confident of the positive effects this will have on my well being.

I am including the following in my diet:

The Good Stuff.

DSP Healthy Food Plan - click Isobel's photo above.
No more Red Meat for me, turkey burgers instead.
Snake Venom ( yummy)
Milk Thistle for organ health
Coenzyme Q10 - healthy heart
Hawthorn                    "
Flax Seed Oil              "
Vitamin D
Lestrin ( to control Cholersterol)

Increase my exposure to good sunshine and excercise with cycling and golf although it will have to start as putting since I cannot walk very far at the moment.

So, six months ago I was lying in a hospital bed with no idea of my survival prospects. I couldn't walk or talk. I could not see the food in front of me and the newspaper was just a blur of jumbled up words.

Six months on and I have been declared fit for work, in pretty good shape and feel great!

The not so Good Stuff.   

Although I am truly thankful for the Thombolysis and all the drugs that I was given at the time of my stroke, I am now keen to use as many natural foods, products and remedies as I can.

My ultimate aim is to lose my excess weight, increase my excercise, have a healthy diet and consume zero prescription drugs. - To be Happy Healthy Wealthy & Wise.

I have reduced my medication from 7 or 8 ( I've lost count now) tablets to only 3. Theses are Clopidogrel, Amlodipine and Ramipril.

I no longer take:
(and I've lost my list of others I took earlier)
AND when Dr Kemp from Atos took my blood pressure yesterday it was 130/80)

Have a Great Day!
remember " Every Day above the ground is a Good Day!"

Monday, 3 September 2012

Top Screwups Doctors Make and How to Avoid Them,

A primary care doctor is skeptical of his patient’s concerns. A hospital nurse or intern is unaware of a drug’s potential side effects. A physician makes the most “common” diagnosis while overlooking the signs of a rarer and more serious illness, and the patient doesn’t see the necessary specialist until it’s too late. A pharmacist dispenses the wrong drug and a patient dies as a result.

Sadly, these kinds of mistakes happen all the time. Each year, 6.1 million Americans are harmed by diagnostic mistakes, drug disasters, and medical treatments. A decade ago, the Institute of Medicine estimated that up to 98,000 people died in hospitals each year from preventable medical errors. And new research from the University of Utah, HealthGrades of Denver, and elsewhere suggests the toll is much higher.
Patient advocates and bestselling authors Joe and Teresa Graedon came face-to-face with the tragic consequences of doctors’ screwups when Joe’s mother died in Duke Hospital—one of the best in the world—due to a disastrous series of entirely preventable errors. In Top Screwups Doctors Make and How to Avoid Them, the Graedons expose the most common medical mistakes, from doctor’s offices and hospitals to the pharmacy counters and nursing homes. Patients across the country shared their riveting horror stories, and doctors recounted the disastrous—and sometimes deadly—consequences of their colleagues’ oversights and errors. While many patients feel vulnerable and dependent on their health care providers, this book is a startling wake-up call to how wrong doctors can be.

Homeopathy Cures my NHS Sickness...

I am a great fan of the NHS and I thank them for caring for me.

However, my NHS Sickness or maybe better described as a slight pain has been greatly reduced by the introduction or Dr Homeopathy ( Dr. H) taken on a daily basis.

It's now six month since a had a stroke and I am forever grateful for the help given by the NHS Staff, Nurses and Doctors. I have nothing but praise for the work they do 24/7.

'So when is he gonna start moaning about them...?'

OK - I am not going to have a moan just a wee observation...

As I said, it's six months now and not one of my many doctors and advisors have mentioned the D word 'Diet' "Hey Stewart, have you ever considered losing some weight?" or "Stewart, how are you feeling?"

Not a sausage ( pardon the pun)

I have had Physio, Language, Occupational Therapy. Blood tests, Organ Scans, Head Scans and every poke and prod you can imagine but no-one has ever asked "what do you eat?" or "How ya feeling?"

Nobody has yet asked me to keep a Diary of what I consume on a weekly basis or if I have any highs or lows that concern me... I was surprised that nobody from the mental health unit scanned me.

However, I guess they maybe did....

Now, that is not a moan and I reiterate my gratitude to all who cared for me.

Luckily I do care about what I consume as you have seen in previous articles and my weight loss plan has been and is very enjoyable.

Loads of great healthy food - I wish I had found this plan many years ago.

I am very happy with my eating plan which is based on reducing sugar intake and removing other harmful products from my diet. It promotes the eating of a balance of healthy Protein, Carbohydrates and Fats using organic natural foods which are readily available in the supermarket.

I have read that countless studies and real world results have proven every principle taught in this plan to be the most effective way to lose weight and prevent disease and negative health conditions such as high blood pressure, high cholesterol, and diabetes.

These three issues are my main concern High Blood Pressure, High Cholesterol and Diabetes. My stroke was caused by high blood pressure and a blood clot in my brain and thankfully the doctors helped me using Thrombolysis.

For some types of stroke caused by a blood clot, a 'clot-busting' drug is available to try and stop more damage to the brain. You have this treatment, called thrombolysis, through an injection.

Thrombolysis can only be given within four and a half hours of your stroke symptoms starting, though the sooner it is given the better. It isn’t suitable for everyone, but it is available in a growing number of hospitals in the UK.

About 10 per cent of people treated with thrombolysis will make a good recovery. If it is given within two hours, the recovery rate is even better.

A lot of people are unsuitable for thrombolysis. Some possible reasons for this are:
  • You have a bleed in the brain
  • You do not know or cannot tell the staff when your symptoms began
  • You have a bleeding disorder
  • You have had major surgery within the past two weeks
  • You have had another stroke or head injury within the past three months
  • You are aged under 18 or over 80
  • You do not reach hospital in time.
Every time I read that, it scares me - and I thank my lucky stars.

However, over the last six months whilst taking prescription medications my blood sugar levels have risen bringing me dangerously close to diabetes.

Thankfully I have been taken off Indapamide, one of the drugs given to me to help bring my blood pressure down, but known to increase sugar levels.

I have also chosen to remove Bisoprolol and Simvastatin and include the natural plant sterols and milk thistle instead.

I am down to only three medications now but I hope, through homeopathy, I can reduce that even further and maybe even eliminate prescrition drugs completely.

til next time..