A Healthier Coffee Creamer Alternative from Mike Geary

I'm not a coffee drinker but I know many of you are. I recently received an email from Mike Geary, author of Truth About Six-Pack Abs containing this alternative to the unhealthy, processed creamers that most people use.

A Healthier Coffee Creamer Alternative

Another thing that's come up on this roadtrip was trying to find a healthy alternative to typical powdered coffee creamers or those little processed individual liquid coffee creamers, which usually contain high fructose corn syrup, hydrogenated oils, and other crappy "non-food" additives and chemicals.

While I usually don't drink coffee at home and I prefer teas of all different types, I do like to drink coffee while traveling...it's sort a treat for me since I don't drink it at home.

But instead of loading up the coffee with lots of sugars and chemical-laden artificial creamers, what we've been doing at the cabin we're staying at is using a can of coconut milk as our coffee creamer and using stevia for the sweetener.

The coconut milk is a healthier alternative because of the healthy fats, specifically the medium chain triglycerides (MCTs) it contains, which support your immune system and are a type of fat calories that are readily used for energy.

Although my family thought it was a little unusual to use the coconut cream/milk as a coffee creamer, after they tasted it, everybody really liked it.

If you're a coffee drinker and you've been hooked on all of those artificial chemical-laden coffee creamer powders or liquids, give coconut milk a try for a much healthier alternative!

Make sure to shake up the can of coconut milk before opening it, as some of the water can separate from the coconut cream.  Also, if room temperature is below the mid-70's F, the coconut cream will harden a little, but putting the whole can in a bowl of warm water before opening it, and then shaking it will mix the cream back up.

Mike Geary is a Certified Nutrition Specialist and a Certified Personal Trainer specializing in body fat reduction strategies and functional strength and power training. I hold a Bachelors of Science degree from Susquehanna University in Selinsgrove, PA. Mike is the author of Truth About Six-Pack Abs and The Fat Burning Kitchen

My #1 Rule For Eating Healthy by Mike Geary

I recently received this via email...

My #1 Rule For Eating Healthy
by Mike Geary

Whenever I tell people this simple rule for eating healthy, they are always shocked by it's simplicity, and that they never thought of it like this before.

First, we need to come to the realization that food science and marketing in recent decades has crowded all of the REAL food out of our grocery stores to the point that at LEAST 90% of everything in a modern-day grocery store is NOT true food anymore...

The so-called "food" that lines our grocery store shelves nowadays is better termed -- "Edible Food-Like Substances", as the highly respected nutrition journalist Michael Pollan calls it.

I absolutely love that term and think it is SO very true!

Our food supply has become so overly processed, that it's not uncommon for a simple snack food to contain a list of 20-30 ingredients of additives, chemicals, flavorings, colorings, high fructose corn syrup, MSG, artificial sweeteners, and more.

However, it CAN be easy to avoid ALL of this junk by following my 1 simple rule of eating healthy... and that is:

>> Eat only foods that are 1 ingredient.

Drop dead simple!

This means sticking almost solely to these:
eggs, fruits, veggies, nuts, seeds, berries, and meats (only meats raised in a healthy manner)



For example, almost everything I ate today was 1 ingredient, although perhaps mixed together:

* eggs with veggies for breakfast
* snacked on fruit, berries, and nuts all afternoon
* home-made guacamole (made fresh with all single ingredients) and veggie sticks
* cooked mixed veggies, side salad, and grass-fed bison steaks for dinner

Now THIS is fat-burning nutrition made easy!

Pretty simple stuff, and all made from single ingredients instead of processed food packages with 30 ingredients or more.

Do I eat like this 100% of the time... admittedly no... BUT, if you can stick to this 1-ingredient rule at least 90% of the time, it is actually VERY simple to get as lean as you want!

A 2nd simple rule:

If your great grandparents 100 years ago wouldn't have recognized the food you're eating, don't eat it!


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
http://TruthAboutAbs.com

Food Companies Lying About "Healthy" Food Is Like Doctors Promoting Cigarettes In The 50's.

If you didn't grow up in the 50's you don't remember magazine ads and TV commercials with doctors promoting smoking. Yep, you read that right.




This is an ad for Lucky Strikes although according to the video below most doctors smoked Camels. And, yes, they did smoke in their offices.




As totally idiotic as that seems now, may people believed cigarettes were safe because of ads like those. You might think that people nowadays would never be so naive but it's happening today with the food industry. We are bombarded with lies about how all different kinds of foods are healthy for us when they're not.

If you struggle with your weight and are tired of trying to sift through the lies, check out Mike Geary's The Fat Burning Kitchen. His birthday sale ends today and this is only the second sale he's had in 5 years.

For less than 20 bucks, you get Mike's ebook containing eye-opening nutrition tips and tactics AND you also get an entire series of videos that review tons of specific food labels, showing you how you might be inadvertently making wrong choices at the grocery store. Plus, you get lots of other great info on quick, healthy meal ideas, and more. Mike's also added a bonus program called: The Advanced Nutritional Fat Burning Blueprint but it's only included until Thursday.

To find out more about The Fat Burning Kitchen, go to www.TheFatBurningKitchen.com.

Remember, this is the last day to take advantage of Mike's half price birthday sale. With his iron-clad, 8-week, 100% money back guarantee, there's no risk.

Here's An Amazing Deal For Dumping Fat And Getting Lean

If you are interested in losing weight and/or eating better, you need to check out this deal. Mike Geary is a highly respected fitness pro, nutrition specialist and author of Truth About 6-Pack Abs.

According to ClickBank, it's the the #1 rated abs program on the internet. It's contains nutrition and goal setting information and a serious total body workout program. It's not full of crunches and fluff or you know I'd never recommend it.

Anyway, I'm not writing so much about Truth About 6-Pack Abs today as about Mike's other product, The Fat Burning Kitchen.

Today, I received an email that read...

Today, Feb 23, 2010 is my 34th birthday, and to celebrate, I decided to put my Fat Burning Kitchen program on sale for HALF price for 3-days!

This is only the 2nd sale I've ever had in my 5 years of publishing, the other sale being back in September last year when we first launched the Fat Burning Kitchen program.

If you don't already have a copy, grab it today to get the HALF price birthday sale price: www.TheFatBurningKitchen.com

As you can see, Mike is not one of those internet marketers who runs a big "sale" every other week. For the first 4 1/2 years he was in publishing, he never discounted his products at all.

I mention this only because, if The Fat Burning Kitchen interests you, you can save big if you act now. Who knows if Mike will ever discount it again and if he does, what's the chance it'll be HALF PRICE?

In the program, Mike and co-author Catherine Ebeling, RN, BSN cover tricks to reduce your appetite, veggies that fight abdominal fat, hormonal imbalances, "health" foods that actually cause you to gain weight, advanced strategies for stubborn fat, and TONS more secrets to help you permanently transform your diet to force your body to burn fat more effectively.

You get...

The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat Burning Machine -

Retail price of The Fat Burning Kitchen: $39.99
Retail price of the bonus nutritional video series: $59.99
Total Value of the Program: $99.98

Todays Price: $19.99 (3-day sale price; it's usually $39.99)

If The Fat Burning Kitchen sounds like something you could use, you can find out more about it here ==> www.TheFatBurningKitchen.com

Mike includes an iron-clad, 8-week, 100% money-back guarantee if you are not satisfied with the program for any reason.

You can actually try it out first and start transforming your diet habits and your body, and then decide if it's right for you. If at any time in 8 weeks, you decide that the program isn't for you, you can simply email Mike for a prompt and courteous refund.

As if a 50% discount and an 8-week money back guarantee weren't enough, I was really shocked when I saw Option #2. You can get...

The Fat Burning Kitchen program combined with the original Truth about Six Pack Abs program -- Save more by purchasing both programs together!











Retail price of Fat Burning Kitchen: $39.99
Retail price of the bonus nutritional video series: $59.99
Retail price of The Truth about Six Pack Abs program: $39.95
Total Retail price combined: $139.93

Today's discount price for choosing both together: $49.00 You Save: ($90.93)

Remember, Mike's 3-Day HALF PRICE SALE celebrating his 34th birthday ends on Thursday February 25, 2010.

www.TheFatBurningKitchen.com

Are You Being Duped By Food Corporations?

Got this great nutrition tip last week in an e-mail from Mike Geary.

Today's Quick Tip:

A common theme I've noticed lately with people that think they are eating healthy is that they're still eating too much processed foods, but being duped by clever food labels into believing that the processed food they are eating is somehow "healthy".

So let's take a step back and re-visit the MOST important thing you can do to eat truly healthy and lose as much body fat as you want, easily...

And that is...

**Choose only foods at the grocery store that have 1 ingredient!

So this means that eggs, fruits, vegetables, meats (from healthy animals raised correctly), nuts, seeds, and other 1-ingredient foods should comprise almost your entire diet (except for cheat meals if you go that route).

Obviously there are exceptions to this, and there are foods you can buy with more than 1 ingredient that I can still give the thumbs up to (guacamole and hummus being a couple quick examples that come to mind)...

But the point is that if you can revisit this very simple method of choosing healthy foods, it can be a huge shift for most people that have been struggling to choose healthy foods because they are constantly deceived by food labels that claim to be healthy but are really processed junk in disguise.

This may be difficult for many people that are so addicted to processed foods... but give it a try for a week. The next time you do a week's worth of grocery shopping, try to make sure that everything in your cart are only 1-ingredient foods.

I'm willing to bet you'll see a better body after that 1 week!

Feel free to fwd this email on to any friends or family that will enjoy it.

Til next newsletter,
Don't be lazy... be lean.


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs

Holiday Fitness Tips from Mike Geary

I recently received the e-mail below containing some good reminders about holidays fitness and nutrition. As always, good advice from Mike Geary.


The time of year for fitness excuses is here... December is probably the worst time of year where most people use excuse after excuse as to why they are letting themselves get fat and out of shape during "the holidays".

So with this newsletter, I just want to give you some tips and motivation to do the opposite of what most people are going to do this December, and get yourself in BETTER shape during this busy season. This doesn't mean that you have to deprive yourself of anything during your parties with friends and family, but it DOES mean that you have to be sensible and stick to your fitness and nutrition plan when you're not in party mode.

First, the biggest excuse I've heard over the many years I've been doing fitness counseling is that they don't "have any time" to keep working out during the holidays.

Ok, I know we all may have a lot of family gatherings and holiday parties to go to during this time, but saying that you don't have time to keep yourself in shape is basically admitting that your health and fitness is not a priority in your life. If it was a priority, you'd make time.

So let's commit to a pact that we will not use the lack of time excuse this holiday season. Instead, if there are days that you don't feel that you have time to go to the gym for a full workout, schedule a 15 minute workout in for yourself at least 4 days/week either before or after work, or at whatever time you can fit in a 15 minute workout at home.

Anybody can fit in 15 minutes... that's all it takes. However, those 15 minutes need to be full of high intensity exercises that work your entire body. Even doing just some bodyweight circuits at home can keep you in great shape.

For example, you can rotate through 5 or 6 exercises such as lunges, bodyweight squats, pushups, mountain climbers, and lying leg thrusts in a circuit fashion, alternating between them for as many sets as you can do in that 15 minute time period.

If you work hard enough, you can get a great full body workout in only 15 minutes and then be ready to go for whatever holiday activities are on your schedule.

The second biggest excuse I've heard over the years from many people during the holidays is that there's no way they can control their eating during this time of year with parties and gatherings with all of the delicious food being offered everywhere. What many people have told me is that the 5 or 6 weeks between Thanksgiving and New Years every year is just one massive free-for-all bingefest for them.

This doesn't make any sense though. For example, even if you were extremely busy with parties and gatherings and let's say you have 8 parties/gatherings to go to during these 5 weeks, that is still only 8 days out of 35 that you're going to be surrounded by party food for only a small time each day.

This means that if you're still eating super-healthy during the 27 other days and also during the other time available on the party days, you can easily still have at least 90% compliance with your healthy diet. If you can have 90% compliance, it is quite easy to stay lean instead of packing on the lbs during the holidays.

The important thing to keep reminding yourself is that the ONLY time you are going to cheat is during the parties and gatherings and not before, after, or for entire weeks at a time.

One thing I like to do if I know I'll be going to a holiday party or big meal is that I plan to get in a great weight training workout within a few hours (if possible) before going to the party. This way I know that my metabolism is already elevated from the weight training and some of the excess calories that I may consume can help towards muscle repair and glycogen replenishment instead of being deposited as body fat.

So I hope this email has helped to make sure that you stay on track with your fitness during the holidays. There are NO EXCUSES. There's no reason at all to wait until January to start on your fitness program, when it should really be a part of your everyday lifestyle.

Here's to getting in BETTER SHAPE, instead of worse this December!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com

PS - if you liked today's article, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.

The Weird Results of Mike Geary's 6-week Overeating Experiment

The following is an interesting e-mail I received this morning:


My 6-week overeating experiment:

Here's the deal... I decided to use myself as a guinea pig and attempt an overeating experiment over the last 6 weeks.

Basically, I wanted to see how much weight I would gain if I purposely tried to overeat on a consistent daily basis for 6 weeks.

What do you think happened? Did I get fat? Maintain the same? Get leaner?

My theory was that if you eat the right types of super nutrient-dense foods and don't stray from those foods, that the body will automatically rebalance itself (hormones, appetite, etc)... and even though you're attempting to overeat, as long as nutrient-density is maximized, total calorie balance will inevitably end up at a level where I would not gain weight.

This goes along with my theory that calorie counting is basically pointless as long as your nutrient density of your foods is so high that the body obtains all of the nutrition it needs and re-balances your appetite and hormones to account for this.

Think of it this way... if you eat 1000 calories worth of soda, donuts, and cookies, your body needs to readjust hormone levels, increase your appetite and try to force you ingest more food to attempt to get more nutrients, since those 1000 calories were almost devoid of the nutrition your body needs.

However, if you eat 1000 calories worth of healthy foods with high nutrient density such as avocados, whole eggs, nuts, vegetables, fruits, grass fed meats, and other healthy options, your body obtains most of the nutrition it needs and accounts for this by leveling your appetite and hormones in the time period following that meal (the remainder of the day perhaps). In this scenerio, your body is not forcing you to eat more food (via cravings) to obtain the nutrition it needs since it already received a boatload of nutrition.

Ok, here were the caveats in my little experiment:

1. I couldn't just eat any and all types of foods... I would overeat on as much food as I wanted, but ONLY the foods that are "approved" according to my rules... this means all foods had to be unprocessed natural foods.

Some staples during my overeating phase were tons of whole eggs, full-fat grass-fed raw cheese and yogurt, avocados, almonds, pecans, walnuts, lots of virgin coconut oil and olive oil, grass-fed butter, berries, lots of fruit and veggies, sprouted grain bread, raw almond butter, sweet potatoes, and lots of venison and grass-fed beef.

2. I was still training very intensely 3-4 days/week at the gym but nothing extremely different from my normal workouts (this means that my caloric expenditure from exercise was not drastically different than normal).

The end result after 6 weeks of trying to stuff my face with as much healthy food as possible:

>> My body weight stayed EXACTLY the same! I didn't gain a single pound.

I know the first reaction of many people is that I just must have a "fast metabolism" or something along those lines and that's why I didn't gain weight.

But that is false!

The truth is that I have no problem at all gaining weight when I overeat on junk foods, or lots of processed foods in general. I can guarantee you that if I was overeating on pasta, white rice, cookies, white bread, and other processed foods during these last 6 weeks, I would have gained a massive amount of weight.

In fact, as I've mentioned before, in the past I've easily gained as much as 10 lbs in only 1 week when I've been on some sort of vacation and simply eat the normal types of processed foods that everyone else is eating.

This proves that I'm just as prone to gaining weight as anybody else.

However, notice the stark contrast in my experiment with attempting to overeat on all healthy unprocessed foods... I simply couldn't gain weight because my body would be constantly readjusting hormone levels and appetite levels to account for the super-high nutrient density I was giving it.

In the end, this meant that my body automatically maintained calorie balance without the need for calorie counting.

This is the type of eating that pretty much totally eliminates cravings... Remember I've said before that I don't think I've had any real cravings in at least 5 years (that's the time since I've been more strict on the type of foods I eat).

I also think it's actually fun and more enjoyable to eat in such a healthy manner (for the skeptics that think this involves some sort of deprivation).


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Creator The Truth about Six Pack Abs

Meal Plans For Fat Loss

If you've spent anytime researching fat loss, you've probably read that you can't out-train a bad diet. Most experts now agree that nutrition is more important than exercise for weight loss (although strength training is critical to make sure that you're losing fat and not muscle).

I am sometimes asked for specific meal plans that someone can follow to lose fat. Well, right now on Mike Geary's website, Isabel De Los Rios is giving away 6 weeks of free meal plans. No catch, no obligation, you aren't even required to supply your e-mail address.

You can pick it up here --> 6 Weeks To Kickstart Your Metabolism

Obviously, Isabel's program is a general one. If you're looking for something more individualized, check out Meal Plans 101.

Using Meal Plans 101, you create your own meal plans based on your personal food choices. The software gives you options as far as nutrient ratios- high carbs, low carbs or medium carbs or high, low or medium protein amounts. It's up to you.

There is no guesswork; you pinpoint your exact calorie requirements by entering your specific data (height, weight, gender, etc) and choosing from 94 different exercise categories. As your body changes, you can easily change your data and adjust your meal plans accordingly to continue progressing.

There are over 13,000 food options so you can design lots and lots of enjoyable meals.

Should Men & Women Train Differently? by Mike Geary

I received this e-mail a few days ago and wanted to pass it on. It's a must read for women who are afraid of "bulking up" and for guys who think that 1-rep maxes are the way to build muscle.


Should Men & Women Train Differently? 
by Mike Geary

This is one of my biggest pet peeves in the fitness industry... So many men and women "think" they need to workout drastically different from one another.

For example, many women think they need to do 20 or 30 reps per set of every exercise with little pink 3 or 5 lb barbie weights, because if they actually lift heavier weights, they falsely believe they will "bulk up".

Also, many men think they need to do 1-rep maxes to build muscle... this is simply not true... overall training volume and a caloric surplus builds more muscle than does 1-rep maxes... although I'm not saying there isn't a time and place for 1-rep maxes.

One of my biggest frustrations over the years when I was training lots of females and I would show them the workout I wanted to take them through... they would say something like... "I don't want to do those exercises. That looks like a man's workout!"

And they would go back to their little pink 5 lb dumbbells and endless cardio routines and keep getting NO RESULTS at all for months or years.

However, the females I trained that were open-minded enough to trust me that if they used heavier weights they would not "bulk up" (as long as their caloric intake was in the correct range), always got tremendous results.

As a matter of fact, some of the leanest females I've trained over the years were the ones that actually trained with the heaviest weights. I had a few female athletes that could deadlift 175 lbs and they were VERY lean, and NOT overly-muscular. In fact, they had very feminine, but lean bodies.

They lifted HEAVY weights in relation to their size and they NEVER bulked up.

Another example is that the majority of females that I trained thought they couldn't use more than 5 or 8 lb dumbbells for an overhead dumbbell press or a dumbbell chest press. However, when they were open-minded enough to actually try to train their body under more resistance (and thereby create a REAL stimulis for change), most women were almost always able to press 20 or 30 lb dumbbells instead of the 5's or 8's they were used to using.

So my rant in this email is for us all to please stop with the insanity of thinking that we all need to train so radically different whether we're a man or a woman, but rather realize that we are all HUMAN BEINGS.

I don't care if you're a man or a woman... the laws of exercise physiology will always show that variations of squats, lunges, deadlifts, presses, and rows are some of the best exercises for humans, regardless of gender.

And this applies whether your goal is fat loss or muscle building!

Yes, even if your goal is just fat loss and not muscle building, you still need to train your body under progressively heavier resistance (relative to your current strength) to stimulate your body to actually want to change over time.

*Note - when I say "heavy training", I mean heavy resistance in relation to your individual strength level. For example, a heavy resistance in a particular exercise such as a deadlift or squat may be 300 lbs for one person, and only 60 or 70 lbs for another person. All that matters is if the weight that you use is challenging for you.

Now I will concede that I use slightly different styles of training whether the goal is fat loss or muscle building (notice I said different styles, not different exercises per se), but the bigger factor is actually your caloric balance...

Creating a caloric deficit for fat loss or creating a caloric surplus for muscle gain, while still training intensely for either goal.

So I say let's all stop training like men or training like women, and let's all start training like human beings in order to get RESULTS!

If you haven't already done so, you can gain access to my extremely effective training program for HUMANS for a special $4.95 trial offer at this page: http://truthaboutabs.com/trial-offer.html

And you will see why over 100,000 humans, both men and women, have gotten tremendous results by following this program.

Til next newsletter,
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com

PS - if you liked todays article, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.



If you're looking for gimmicks or a bunch of traditional ab exercises, skip Mike's program. If you're serious about getting 6-pack abs through good nutrition and challenging exercises, check it out.

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