Posts Tagged ‘flat belly diet cookbook’

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Guest Post: Brad Schoenfeld of “Women’s Home Workout Bible”

November 11, 2009

Giveaway Winner

And the winner of The Flat Belly Diet Cookbook is… Mimi! She of the comment:

My favorite MUFAs, by far, are NUTS! Almonds, cashews, peanuts–any nut! They are so versatile–eat ‘em raw, roasted, plain, mixed into stuff, sweet, savory…wow, drool time! They also do wonders for adding texture to food, which is an incredibly important part of the eating experience. And best of all, they make NUT BUTTER! A nut butter can save anything–burnt toast, dry noodles…the list goes on!

Nuts will inherit the earth!

Bag Lady (“I need this book. Or an intervention.”) and Maggie (“MUFAs = Maggie’s Ultimate Favorite Aliments.”) were close runner-ups 😉

Guest Appearance by Brad Schoenfeld

Hi everyone. It’s a pleasure to be a guest here at Living Healthy in the Real World and have a dialogue about my newest book, WOMEN’S HOME WORKOUT BIBLE: A BETTER BODY FOR EVERY BUDGET. I want to thank Sagan for allowing me the opportunity to interact with all of you.

One of the main themes of the book is that you don’t have to spend a lot of money to get a terrific workout and I want to reiterate that here. In fact, for less than $100 you can purchase all the equipment you need to perform dozens upon dozens of exercises for every major muscle group. Key pieces of equipment include a set of resistance bands, a stability ball and a pair of ankle weights. That’s it! Of course, increasing your budget allows you to expand on these items and potentially derive even greater benefits. For a little more money you can buy some dumbbells, which really adds to your exercise variety. Barbells, machines and other equipment can be obtained at an additional cost. As I like to say, variety is the spice of fitness so going the extra mile can pay dividends if you have the means. That said, more equipment is a luxury, not a necessity.

Once you set up your home gym, something that all too often goes overlooked is the need to consider your goals when deciding on a routine. Realize that fitness follows the principle of specificity. Simply stated, this means that the way you train (i.e. the exact mix of exercises, sets, repetitions, training modalities, etc) will directly impact the way your body responds. One of the biggest workout mistakes I see is that people don’t adhere to this central tenet, and end up training in a manner that isn’t consistent with their objectives. In my book, I segment routines by goals — general body conditioning, body sculpting, fat loss, and core conditioning. You simply match your goal to the respective routine. Thus, if you want to tone up your best bet would be the body sculpting routine while if you want to help reduce back pain your better off with the core conditioning routine. Always keep specificity in mind when deciding on a routine.

There’s so much to discuss on the topic of home workouts. I’m interested in hearing your thoughts about the book and/or any questions you may have.

Stay Fit!

Brad Schoenfeld, CSCS

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Book Review and Giveaway: The Flat Belly Diet Cookbook

November 4, 2009

Giveaway Winner

And the winner of the Taza Chocolate Giveaway is… VeggieGirl! Email me with your mailing address and I’ll make sure you receive your vegan, soy-free, gluten-free, delicious dark chocolate to enjoy.

The Flat Belly Diet Cookbook Review

This book was sent to me by Rodale Books to review. Any time I see a book with a title like this one, I assume that it’s going to be along the lines of a fad diet. Thankfully, the title is misleading in that sense: this is not a fad diet cookbook. Hurray!

The cookbook and diet plan were designed by the editors of Prevention. The premise of this diet (and you know I use the term loosely) is to include healthy fats with every meal: specifically, MUFA’s (monunsaturated fatty acids). The Flat Belly Diet Cookbook explains what constitutes a MUFA, how best to incorporate them into our meals, and the value of the Mediterranean diet. Fact: when I was living in Spain for three months, the only exercise I did was lifestyle activities (lots of walking and chasing after the girls that I was au pair to), and I did not count calories or watch my food intake at all. Fact: The food that I ate was whatever my house mother cooked, which included an abundance of olive oil and other MUFA’s (dark chocolate with every meal, not even kidding). Fact: I felt fabulous, had bundles of energy, and lost several pounds over that time period without even trying. That was also the period in my life when I had the best body image and, looking back at pictures over the years, I definitely think that I looked the best at the time and was more comfortable in my skin than I’ve been at any other point in my life. The classic Mediterranean diet is, I believe, an incredibly healthy way to eat.

The Flat Belly Diet also goes on to explain the health benefits of MUFA’s and their role in reducing type 2 diabetes, metabolic syndrome, chronic inflammation, breast cancer, and Alzheimer’s. MUFA’s are vital for proper functioning and this book really focuses on improving our health while still enjoying ourselves.

They begin with a Four-Day Anti-Bloat Jumpstart meal plan, which includes a meal-building formula. For example, lunch might be “1 protein + 1 dairy + 1 veggie + 1 glass Sassy Water. “Sassy water” is their combination of water with ginger, cucumber, lemon, and spearmint leaves to help with digestion.

The book includes meal plans and grocery shopping lists with vegetarian and vegan options. It looks at what foods to include regularly and substitutions for various kinds of food in case of allergies or dislikes. It also advises what foods to avoid and how to make every recipe in the cookbook a well-rounded meal.

The interesting thing that I found about this book is that it appears to be a healthy cookbook disguised as a fad diet cookbook. It has a few “success stories” throughout, which I’m never a big fan of, yet it stresses the importance of eating regularly and encourages the reader to not be afraid of healthy fats.

The Flat Belly Diet Cookbook has a beautiful layout with colour photographs, nutritional information for every recipe, and a broad range of different kinds of foods: breakfast, soup and sandwiches, salads and sides, vegetarian, seafood, poultry, meats, snacks, desserts. The ingredients in all of these recipes are real ingredients (no artificial sweeteners or pudding mixes that so many cookbooks, sadly, make use of with a heavy hand). At the back of the book is a serving chart with the different MUFA’s, such as almonds, Brazil nuts, flaxseed oil, pesto, soybeans and so forth, along with the recommended serving size and the corresponding number of calories per serving. There is also a conversion chart to make measuring easier for everyone.

I’ve tried a couple of the recipes, such as a dairy-free Creamy Broccoli Soup and the thin crust pizza, and both were delicious. Personally, my body doesn’t always enjoy a lot of high-fat foods; however this book will be perfect for the sisterroommate. We already agreed that when she returns from her travels in the spring, we will follow the meal plan included in this book and try it out: her major stumbling block when trying to eat healthy is that her body craves fattier foods, so this cookbook was basically designed for her.

I also received a Flat Belly Diet Pocket Guide, which has now taken a permanent spot in my purse. It’s fun to peruse and it includes shopping lists, calorie counters, meal plans, and really solid advice for eating out.

This is hands down one of the best cookbooks I’ve ever received. It is equally as valuable to me now as my Better Homes and Gardens Cookbook is!

Rodale Books has kindly agreed to giveaway not one, but TWO copies of this cookbook to two lucky readers! To enter to win, ask any one or combination of the following questions: what is your favourite MUFA? How often do you tend to eat MUFA’s? What do you think of this kind of diet plan? What type of diet do you find works best for YOU?

You know the drill: it’ll be a random number generator unless someone makes me smile 🙂 You’ve got a week before I announce the winner!