Seafood Watch, Do You Have This iPhone App?

I just installed the nifty Seafood Watch App from the Monterey Bay Aquarium.

From the Monterey Bay Aquarium website..." Our new iPhone application brings the latest Seafood Watch recommendations directly to your iPhone or iPod touch. Now you can make sustainable seafood choices quickly and easily—whether you're eating at your favorite restaurant or shopping for dinner. And at a time when the world's oceans are severely overfished, your seafood choices make a big difference."

Here's the link to download the free app:  Seafood Guide - Monterey Bay Aquarium 

Mud for Breakfast

Morning Protein Acai shake

OK, I realize this looks like mud...but it sure tastes good.

Clients often ask me what I have for breakfast, and here it is one of my favorites.

Water

1-2 scoops protein powder

1 pack frozen Sambazon acai 

1/2 cup coconut milk

topped with handful of slivered almonds

I got turned on to acai years ago when spending time with my wife in Brazil.   In Brazil, acai is most often eaten in a bowl, kind of like a sherbet, and topped with fruit and granola.  It's super refreshing on a hot and humid day.

Here in the U.S. you can get frozen acai at Whole Foods.

I've written on acai before, and the importance of not falling for acai related products that try to scam you into believing that acai is some super fat loss berry.  Enjoy it for what it is.  A healthy part of a balanced life.

P.S.  If you'd like to stay in touch, you might want to sign up for my occasional newsletter here.

Training From Around the World

I am fascinated with training and manipulating diet to achieve body changes.

Here is a video which I came across of Aamir Khan's body transformation for a movie role.  Even though some of it is not in English, the training, discipline, and the transformation are inspiring.

Acai Breakfast Shake

Acai Breakfast Shake
Originally uploaded by Stephen Cooper Training.com

Connect with Stephen on: Facebook, Twitter, Posterous

Two of My Favorites, Acai and Yerba Mate

As you know by now I'm a big fan of both Acai and Yerba Mate.  I've posted videos way back here on how I create my morning Acai shake.  I drink it for the taste, plus all of the health benefits.

Those of you in my boot camp classes often see me sipping my yerba mate.  It provides me a gentle "pick up" for those early morning classes without the "crash" that coffee sometimes causes.

Three Essential Tips for Sustained Fat Loss

Photo credit: Jason Theaker

"Make it simple.

All day long, all across the web, folks are posting questions about why they’re not losing weight, why they’re not gaining weight, why their body comp isn’t changing. They’re frustrated, confused, and feeling helpless.

But if most of them just made things simple, progress would follow.

We know that weight loss happens only when the body is in a negative energy balance (in other words, when there are fewer calories coming in than going out)

From this knowledge, we can infer one thing:

• If you aren’t losing… you’re not in a negative energy balance.

You’re not losing because, for whatever reason, you’re not in a negative energy balance.

So you must create one. How can you do that? Well, there are three viable ways:

1. Eat less
2. Exercise more
3. Eat less and exercise more"

John Berardi PhD,CSCS, Precision Nutrition

Stephen here...don't complicate things.  Have a look at your current eating habits, your training habits, and your sleep habits.

Where do you need to improve?  One area? Two or more?

If you have specific questions be sure to post them here in the comment section...you'll get help from me, plus many others may have the same questions but are afraid to ask.  

Real Health

Through my years as a trainer and also someone who has been working out for a long time, my ideas of "health" have changed.  From the time that I was 16-22 years old, my idea of health was to get as buff as possible, doing everything and anything just short of taking steroids. I took countless supplements, powders, pills, everything you could imagine to get big. 

As I'm in my forties now, my idea of health is being able to call on my body to perform just like I could when I was in my twenties.  I'm happy to report that my body does respond.  I feel as strong, possibly even stronger today that I did 20 years ago.

I just sent out a message on Twitter (in case you aren't getting those updates, you can follow me here) in which I commented on my healthy afternoon snack.

Today, health for me is enjoying a snack of great tasting dark chocolate from TCHO and an Asian pear.

Consider This Before You Want to Lose Fat

I probably shouldn't even be telling you this but...losing fat is not going to be easy.

You might be thinking to yourself, "great, even this personal trainer, who is trying to sell me on training with him is telling me that it's not going to be easy".  Well, it's the truth.

You may visit other sites that shout about how easy it is to lose weight, they entice you to believe that they have the magic solution...only if you do their special diet, or use their fitness gadget.

Losing fat may not be comfortable, enjoyable, or easy.  I've never had a client tell me that she eats only lean proteins, veggies, fruits, nuts, and some simple carbs, yet she can't keep the weight off.  Nor have I had a client tell me that he trains consistently 4-6 days a week and really pushes himself, yet he can't seem to keep the fat off.

So now you might be thinking that this Stephen guy is a jerk...and "my situation is different".  I'm here to tell you that your body responds to hard work and structured eating.  I don't make up the rules.  Anyone who tells you that losing fat is going to be easy is lying.

More on Acai

I posted here about the acai scam with the supposed fat loss benefits.

Well today I found that Emergen-C now offers a version with acai.  I read the package, but can't find how much.  Just food for thought.

Don't Fall for The Acai Fat Loss Scam

You may have seen some supposed "blogs" or ads that say "Hi I'm Amy and I lost 50 pounds using acai."  I wrote about this back in 2005, but the scam has returned.  In creating this post I also saw a scam that says "acai is a scam, so buy my hoodia".  How do you like that?  One scammer bashing another.

First of all you should know that if it sounds to good to be true, it probably is.  Think about it.  Does it sound realistic that you would lose weight by drinking berry juice?

Image courtesy:www.belavista-rio.com

Ever since I tried acai in Rio many years ago, I really liked it.  It has a strange, almost chocolatey taste, plus I believe that there may be some antioxdants in the acai berry that are helpful too.

I have an acai shake almost every weekday.  You can see the video that I made of me making my acai shake.

I usually buy my frozen acai at Whole Foods.  If you are trying to stay lean I'd suggest that you get the acai that comes in the purple package...as it has no added sugar.

So enjoy your acai, but know that you are drinking it for good health...and not fat loss miracles.

If you'd like to receive email updates about scams like this, sign up here.  You'll receive tips and strategies that really work, unlike lot's of the B.S. that floats around the internet.

Healthy Halloween Strategies

Headlines likes the one above get on my nerves.  You see this type of headline all the time during the holidays.

So you want to know my SECRET Healthy Halloween Strategy?  It's have a blast and eat some candy.

That's right.  I said it.  Get real.  Eating candy is what this event is all about.

I encourage you to have a blast.  Eat those "forbidden" things.

One day won't kill you.  The real problem is what you do the other 6 days this week...and the other 3 weeks during the month, and the rest of the year.

Don't fool yourself into thinking that you need to do special things on this day.

If you aren't already eating clean and healthy foods, you need to change your LIFE...not one day.

Happy Halloween.

Rotating Carbohydrates to Lose Fat

Have you ever wondered if low-carb diets are actually unhealthy and potentially dangerous?

Is it at all possible to maintain a low-carb diet for a lifetime? Or is it just a quick-fix?

Well, my friend and  Registered Dietitian Jayson Hunter has answered those questions – and a lot more. He grew tired of seeing so many new clients come to him with their metabolism slowed to a crawl by their yo-yo dieting approach. He understands people are searching for fast weight loss, but was desperately seeking a way to educate them on the devastating effects of starvation and fad diets.

The problem with fad diets is they get you immediate results. How is that a problem? Two reasons:

1) Because the methods they use are rarely based on any kind of science.

2) They fail to teach you a method of rapid weight loss that you can actually make a permanent part of your lifestyle and KEEP the weight off – forever!

And isn’t that what you’re really looking for, permanent weight loss? My guess is, if you’re anything like me that is EXACTLY what you’ve been desperately searching for. A proven – and healthy – method to help you lose weight fast that will not leave you looking for the next quick fix two months later when all the weight you lost has “magically” found its way back onto your body.

You see, Jayson Hunter is a real Registered Dietitian. Unlike so many of the “pretenders” selling snake oil on the internet, he’s actually a trained professional with years of education backing up his claims. The man has over ten years of experience helping people just like you and me to lose weight and keep it off. I’ve really been impressed with his program because I’ve never seen anything like it before. It is a scientifically proven way of eating that can help you shed up to 15 pounds in just 30 days. Again, the difference is this isn’t some sort of fad diet you have no prayer of sticking with to keep the weight off.

Not even close.

No, the bulk of his system is actually focused on taking those drastic results you see early in the program and making them PERMANENT. And isn’t that what you really want?

Look: There is no magic pill, potion or special food that will deliver the results you are searching for. Jayson explains, in language anyone can understand, the secret to fast weight loss is found in common nutrients you eat all the time. When you eat them at the correct times and quantities, well, the fat literally melts right off!

The part I like best is the fact I’m not constantly craving carbs and I’m never starving. Jayson’s 10+ years as a Registered Dietitian really show in this book as he explains everything in a step-by-step manner that is easy to understand and follow. He uses simple every day foods and explains how the nutrients in these foods are what holds the key to you losing weight.

Most importantly after you get your immediate results Jayson explains how you can eat to maintain those results for the rest of your life. It is amazing to see something that most people think is very complicated laid out in simple terminology and explanation.

If you’ve been struggling with your weight, then I highly suggest you check out his Carb Rotation Diet. It really does answer the question:

How do I lose weight fast, and KEEP it off – forever?

  Click Here to see his book.

Save $5.00 Off Vitamins at iHerb.com

If it's time for you to buy your vitamins, I suggest that you check out

(Click Here)
  
I just got an email special notice where you can save $5.00 off your order.  That may not seem like much, but they already have really good prices, so you'll save a little more.

I've been ordering many of my vitamins from them for a couple of years now, and there shipping is as efficient and fast like Amazon.com.

I usually search by dosage and price which makes it easy to buy what is the best value for you.

To get the 5 bucks off you'll need this referral code PER153.

20% Off To Brazil

Just got this notice from my friends at The Island Experience.  I was there about 3 years ago, and it was incredible!

When is the last time you’ve taken a deep full breath of tropical goodness? It’s amazing how blossoming rainforest flowers tickling your nose makes you forget the car exhaust from the traffic jams you’ll leave behind.

It’s almost Spring at The Island Experience where nature’s colorful array takes on a whole new level of Beautiful. Where pristine rainforests seem more perky, more green, and more alive. Where blue skies take Blue to a deeper and more meaningful level. Where tranquil waters just seem a little more still, more present.

The weather on the island right now is fantastic. The island feels fresh and the temperature commonly reaches the mid 80’s. There are plenty of sunny days to enjoy all of nature’s wonders. In fact this is probably the driest time of the year.

Come detox your body and de-stress your mind. There still are a few spots left this Spring to have your own Island Experience. And for those who can make it this August 31 – September 6, you’ll need 20% less money to enjoy your island adventure – and that’s even better than less traffic!

Until then, be safe, find your joy, and thank you once more for your continued interest in our program.

All the best,

The Island Experience Crew

Put a Chunk of Fat in Your Fridge

My client had a great idea today. 

To keep your eating in control, why not buy a 5 pound replica of fat and put it in your fridge.

I searched around the internet, and found some here. 

 

Get This Book

Neil Mc Teggart, the online editor for the UK's Mens Health Magazine, has an awesome book that I highly recommend.

So much of what you read on the internet about fitness and diet goes on and on about theory, stories,and other fluff.

Neil writes just what you need to know.  His book is only 37 pages, but in my opinion, it's one of  best out there.

Straight forward, simple, and it will produce results for you.

Buy his book here. 

Which Supplements Should Women Take For Fat-Loss?

I am very careful with suggesting specific supplements for fat-loss.  I'm sure you've been overwhelmed in the past with all types of hype and marketing.  All promising you immediate results with no work.

Well, if you haven't caught on yet...there are no miracle pills.

What I do suggest and have always suggested is that you make sure that your eating is optimal.  You know the deal...lean proteins, lot's of vegetables, fruit, and some healthy fats.

However, I know from my experience that most people do not get all of the suggested servings of fruit...especially vegetables.

So that's why I suggest taking a supplement to "fill in that gap".

The supplement is the same one that my wife takes.  I could go down the list of nutrients, but the list has 25 whole food concentrates such as: broccoli, kale,wheat grass, papaya...and so many more.

If you are not getting the results you want, make sure that your body gets the nutrients it deserves.  Order here.

The Perfect Healthy Snack for People on-the-go

Finally a "nutrition" bar that will satisfy your cravings...is 100% organic, and tastes great.  Cravers are the perfect healthy option to satisfy any craving. Yes, that’s how they got their name!

Just look at what advantages “Cravers” have over every other so-called “nutrition” bars on the market:

- It’s the best-tasting bar on the market. Bar-none (sorry, pun intended ;-). Try one for yourself and I know you will agree!
- 100% Organic ingredients (no chemicals or artificial anything!)
- The Perfect Snack Size: Each bar is only 180 calories so it’s the perfect size snack to hold you over between meals.
- Zero trans fats: Cravers have the healthy fats your body needs to keep your metabolism revving high
- No preservatives or stabilizers: It’s all natural and 100% organic!
- 3 grams of healthy fiber: Keeps you full for a longer period of time.
- Sustained Energy: The perfect amount of complex carbohydrates for ongoing energy when you need it most.

To satisfy your own craving, visit here. 

What I Eat For Breakfast

Many times I'm asked what I eat...so I had my son take a few pictures of my breakfast today.  What you'll see below is some natural peanut butter (1-2T), my mate (in the green and white bag), some cantaloupe, some turkey bacon, and some walnuts.  I also had a small pre-workout drink that didn't make the picture.  I didn't measure out anything.  Just a little bit of fruit, a small handful of walnuts, and some protein. Try not to complicate things.

This is what healthy eating and training is all about...spending time with the family.  ( I know, I'll get a pic. of my wife in here soon.)

A Free 20 Page Nutrition Plan For You

I've finally written my first e-project...a 20 page nutrition plan.  I've been working on this project for quite some time, and today I finally learned how to make it into a PDF document.  I know, for many of you this PDF stuff is no big deal, but it's my first time, so I'm pretty happy.

First of all this plan is exactly what you need.  There is a lot of information packed into these 20 pages, and you will get a solid plan that can really make a difference in changing your body.

I encourage your feedback.  You can find my Nutrition Success Plan here.