- 1/4-cup (roughly one handful) raw almonds, walnuts or pecans
- 1 to 2 slices (or 1-2 ounces) of real cheese (no “cheese product” slices) and a 70- to 100-calorie serving of crackers. Select crackers that have no added sugars or trans fats within the ingredients list. The label will include words like “partially hydrogenated oil” if the product contains trans…Read More »
- No calorie counting. Most diets ignore the metabolic effects that food has on your body. We guide you to select the right foods to help you feel your best and lose weight.
- No pre-packaged food subscription plan. Some diets want you hooked…Read More »
- 1 whole chicken
- 3 cups of water
- 4 medium poblano peppers (seeded and diced)
- 32 ounces of low-sodium chicken stock
- ½- to 1-pound bag of baby carrots
- 1 pound of sliced…Read More »
- 1 cucumber
- Hummus (your choice of flavors)
- ½ red bell pepper
- ½ yellow bell pepper
- ½ avocado
- Sliced chicken or turkey lunch meat
- Shredded carrots
- Wash all vegetables.
- Use a mandolin or…Read More »
- 1/2 cup of watermelon balls
- 1/2 cup of cantaloupe balls
- 1/2 cup of honeydew balls
- 1/3 cup of strawberry halves
- 1/2 banana
- 4-5 cups of Shishito peppers (Gale’s special note–do not inadvertently use Serrano peppers as a substitute unless you like it really hot!)
- 3 tablespoons of any of the following choices: (3 tablespoons olive oil or 2 tablespoons of olive oil and 1 tablespoon of sesame oil or 3…Read More »
- 2 heads romaine lettuce
- 1 head radicchio
- 2 peppers, red and orange
- A mixture of yellow and red cherry or grape tomatoes
- One avocado, cut up into bite-size squares
- Hearts of palm from one jar (all of them), cut up into bite-sized
- 3 baby cucumbers
- 1/2 can plain chickpeas
- Juice from one whole fresh lemon (discard the…Read More »
- 1 medium zucchini squash
- 1 medium yellow squash
- 1 can black olives
- 1/2 can garbanzo beans
- 2 cups cherry tomatoes
- 1/2 cup chopped fresh basil
- 1/2 lemon, juiced
- 2 tablespoons olive oil
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 tsp garlic powder
- 4 ounces deli-sliced or fresh baked turkey breast
- 1 tomato, chopped
- ¼ avocado
- 1/8 teaspoon garlic salt
- 1 teaspoon olive oil
- 1 slice whole grain bread
- Handful of sprouts for topping
- 1 tablespoon *Secret Yogurt Sauce
- Make a list…and stick to it.
- 4-6 ounces of salmon per person
- Olive oil
- Salt-free seasoning of choice. Favorites include Greek and Cajun.
- 1 teaspoon olive oil
- 1 large egg
- 2 egg whites
- 1/2 cup of brown rice or quinoa (pre-cooked and chilled)
- 1/4 cup chopped tomatoes or cherub tomatoes cut in half
- 1/2 cup of fresh spinach, chopped
- 1/4 cup of sweet yellow, red or orange bell pepper, chopped
Great question, Pam F.! People that have a gluten sensitivity or celiac disease need to avoid gluten (which is found in wheat, rye and barley products.) For this population, gluten-free is a must if they plan to consume grain products.
If you don’t have a gluten sensitivity, you’re better off with whole grain breads and pastas. Why?
One big reason is that gluten-free breads have the highest glycemic indexes (an index of how high blood sugar rises over the 90 minutes after consumption) of all foods according to Dr. William Davis. He says that “gram for gram, ounce for ounce,…Read More »
Last week I had the opportunity to travel to Rotterdam, Netherlands to attend an international sport congress meeting. In the four days I was in Rotterdam, I noticed a stark difference between the local citizens and those in many other countries. I saw very few overweight people and only one obese person. One.
According to data compiled by Insider Monkey, the Netherlands rank number 6 in the 11 thinnest, skinniest and fittest countries in the world. The overweight population in country is only 13.3%. In sharp contrast, five states in the USA have obesity rates that exceed…Read More »
Would you still guzzle that sugary drink if you knew that your testosterone drops 25% almost immediately and stays low for at least two hours after consumption?
A clinical trial study looked at the glucose tolerance of 74 men between the ages of 19 and 74. Of this group, 54% of them had normal glucose tolerance, 30% had impaired tolerance and 13% were newly diagnosed diabetics. Interestingly, regardless of the ability to tolerate glucose, a drop in testosterone after consumption was noted across all three groups. Additionally, the testosterone drop was independent of body mass index.
Gulping down glucose…Read More »
On the Fat-Burning Machine plan you can say good-bye to tasteless plain rice cakes and no-fat, chemical-laden yogurts as your snack options. Here are 10 easy snack ideas that will have you satisfied for hours.
Follower R.A. noticed that corn doesn’t appear on any of the lists of approved vegetables. The question, “Is corn okay if it’s organic?” is a good one.
Corn is a high carbohydrate vegetable. A ½-cup serving of corn has the same glycemic load as a baked potato with no skin and contains even more carbohydrates than the potato. If you want to eat corn, use it as a replacement for one of your carbohydrate options. For example, rather than eating a serving of bread, rice, beans, quinoa or fruit, you can have a serving of corn (1/2-cob or…Read More »
Most people struggle with weight loss. Though many would like us to believe it is as easy as eating foods from some list and avoiding foods on another list, it’s not that easy. It is just not as simple as “eat this and not that.”
Why is it hard for most people to lose weight? I’ve got five good reasons.
The foods we eat have a direct influence on our hormones. The hormones that affect weight loss include insulin (fat-storing), ghrelin (appetite increaser), leptin (appetite reducer) and PPY (causes a feeling of fullness) to name a few.
Where to begin: Begin…Read More »
Ketone drinks are all the rage right now. People that are trying to separate you from your money want you to believe that gulping down a ketone drink makes your body burn fat. That is far from the truth.
Some of you may be wondering, “What’s a ketone?” Ketone bodies are produced by low calorie diets, fasting, low carbohydrate diets or by using a combination of strategies. Ketones are produced because the body metabolizes fat stores and produces ketones in the process. This natural process describes endogenous ketones, or ketones produced within the body. If your body is a…Read More »
You can follow the Fat-Burning Machine program without counting calories or carbohydrates. Just follow the simple food guidelines in the book.
There are people that prefer to tally carbohydrates as one way to stay on track. In my Fat-Burning Machine class, I recommend beginning at 100 to 150 grams. This is a good starting spot for many people. You can make adjustments from there, deciding what value range makes you feel best.
If you count carbohydrate grams, I don’t want you to lie to yourself.
Let me explain.
A question from David:
Q: Hey Gale, I know you don’t push calorie-counting or…Read More »
Our students have let us know that the Fat-Burning Machine plan has lowered their HBA1C values. This means they have reduced their insulin resistance (fat-storing) and headed off a slow march to being full-blown diabetic.
The Noakes Foundation has a great graphic that shows why HBA1C is important. Though the Noakes low-carbohydrate, high-fat (LCHF) plan is slightly different than the Fat-Burning Machine plan; the goal of both programs is to reduce insulin resistance. (The Noakes plan allows no grains whatsoever.)
If you haven’t had your HBA1C tested (a simple blood test), aim to do it within the next few weeks. Knowing this…Read More »
A recent study found that participants consuming 48 grams (approximately ½-cup) of walnuts in a smoothie were less hungry than participants consuming a smoothie with no walnuts. The no-walnut smoothies were made to taste like the walnut smoothies so neither participants or testers knew which group was receiving walnuts.
After five days of consuming daily smoothies, the walnut group showed activation in the area of the brain that triggers feelings of fullness and less hunger. Researchers also believe this area of the brain is also associated with cognitive control.
What is cognitive control? Cognitive control allows your mind to override…Read More »
Does it seem absurd to run an advertising campaign to get mothers of infants to serve up sugary soda to their babies?
It does seem ridiculous now; but at one time, it was the goal of advertising executives to convince parents that sugary drinks were perfect for infants and children.
The ad copy on the ad above read in part, “This young man is 11 months old and he isn’t our youngest customer by any means. For 7Up is so pure, so wholesome, you can even give it to babies and feel good about it.”
Yes, that’s right – feed your…Read More »
For some people, food means love. They might give food as a symbol of love. Others want to over serve you, or fill your plate with giant portions of food as a way of saying, “I love you!”
There are other reasons people might want to do the things listed above, but let’s concentrate on the friends and family members that love you.
The first example, is a friend of yours brings cake, cookies or candy to your desk and presents it as a gift. “Look what I brought you!” they say with a big smile.
Now what do you do?
Tip…Read More »
Q. Hello – I am looking for answers to my now 19-year-old daughter’s weight issue and maybe you are the person to finally give us answers.
My daughter has been a dancer from the age of 6 and started competing around age 12 which kept her very active fit and healthy. Around age 16 or 17 she decided she wanted a careen in the dance industry. She continued high school studies, while attending a private dance school six days a week after school and performing in competitions.
At age 17 she started to gain weight and feel unwell so after…Read More »
Many of us love grilled vegetables, but don’t always have the time to clean and chop them. To remedy that situation, I like to prepare a large batch of grilled veggies when I have the time. I can then put the extra veggies in the refrigerator for uses later in the week or I’ll freeze the extras.
Ingredients for a large batch
2 – Vidalia onions
2 – 8-ounce packages of mushrooms (portabella or white)
2 – Peppers (all the same kind or mix and match red, green, yellow, orange and poblano)
2 – Tablespoons of butter
Preparation and cooking
Clean, cut and prepare the…Read More »
I received a great question from a Fat-Burning Machine Facebook follower. Rana asked about the list of fruits shown in the book, “Become a Fat-Burning Machine.” The question was:
Hi, do you have a more detailed fruit list on what is high/med/low sugar. The list in the book does not cover all the fruits. Thx!!!
In the book, I get people started with a chart of high-, medium- and low-sugar fruits. It is a starting point to help new Fat-Burners rein in sugar consumption. Notice that in the meal and snack guidelines, a serving of fruit is always paired…Read More »
Here are three habits that might be contributing to your increasing waistline.
Habit #1: Eat foods that promote fat storage.
Your body is designed to store fat for survival purposes. When we wandered the earth without easy access to food, our bodies needed a way to ensure survival until the next food cache became available. Most diets ignore this fact and that’s why they don’t work.
Solution: The human body was also designed to burn fat in order to survive. If you use fat-burning strategies to your advantage, you can turn your body into a Fat-Burning Machine.
Habit #2: Ignore metabolic syndrome symptoms….Read More »
Helping people succeed is the focus of my business, and the essence of my life’s purpose. It’s what I do. My name is Gale Bernhardt.
For over 30 years I’ve coached athletes at all levels of sport; from professionals to those who just want to stay healthy and fit. What I’ve learned is that it doesn’t matter whether your goal is the Olympics or to simply get the most out of life, diet and exercise are the keys to success.
The problem is that the so-called “experts” have over-complicated weight-loss and fitness. Their prescriptions have become too confusing and — frankly — unrealistic for normal, busy folks like us.
In 2014…Read More »
Researchers reported earlier this year that up to 76 percent of the world’s population may be overfat. The same researchers have focused their efforts on data from 30 of the top developed countries, with even more alarming findings that up to 90 percent of adult males and 50 percent of children may be overfat!
From the graphic obtained from the study, you can see that researchers squarely put the blame on bad diets. The wrong diet induces…Read More »
The Fat Burning Machine diet and exercise strategies work in concert to help you lose weight and keep it off. You don’t have to exercise; but if you choose to exercise you will see results more quickly. People ask how Fat Burning Machine is different than other diet plans. Here are just a few ways it is different:
“I pretty much resigned myself to being a big fat lady for the rest of my life.”
That changed in a big way after Jan followed the Fat Burning Machine™ plan and dropped 65 pounds.
Most importantly, she has kept the weight off for over two years.
In 1990, Jan decided to quit smoking. Like many people who quit smoking, Jan turned to food as a reward for staying away from cigarettes. Her weight slowly crept up to 238 pounds; not ideal for her 5-foot-3 frame. Soon she was taking heart pills, suffering from aching joints and her once bubbly personality faded as she…Read More »
Q: Hey Gale. Can you tell me what speed should I use on my treadmill in order to lose weight? Lisa C.
A: Hi Lisa! Great question, thanks for sending it my way.
The treadmill speed each person uses to gain fitness and lose weight is individual. I like to use five exercise zones based on perceived effort. You can gauge your effort based on your breathing. You can then link this perceived effort and your breathing to pace on the treadmill.
If you are just beginning to exercise or you are early in the exercise process, focus on the first two…Read More »
Most people consume artificial sweeteners with the main goal to reduce calories and lose weight or control weight. If you consume these fake sweeteners, I’ll bet the reason is you believe they help you lose weight – right?
The concept of fewer calories consumed equals sure weight loss is a concept that has recently come under high scrutiny. We have learned that not all calories are equal. Food composition has a direct effect on hormones and metabolism.
Artificial sweeteners help weight loss – or – aid in weight gain?
If the goal for the use of artificial sweeteners is to aid…Read More »
In one of my recent Fat Burning classes, each person brought in a processed, packaged food. I’m not talking about junk food like Twinkies – but foods that are marketed to seem “healthy.” One of the participants brought in a product that was given away in the goodie bag at a very popular race 10K race. The illusion for the consumer is “this product is healthy and good for athletes.”
There’s no better time than when the weather cools down to cook up a nice, warm pot roast. This slow cooker pot roast recipe is easy to make, full of good-for-you nutrients, and fills the house with mouthwatering smells. What’s even better is that this recipe is literally a set it and forget it mind set—well, for about six hours. With a little preparation, toss everything into your slow cooker and go about your day. Come home to delicious dinner that didn’t require you to be in the kitchen for hours!
Recipe by Delbert Bernhardt
Easy, Slow Cooker…Read More »
You’ve hit the 3 p.m. slump and you’re fighting to stay awake during the last couple hours of work. You start to dig around looking for something to give you a little bolt of energy and you find those delicious chocolate-covered pretzels calling your name. You say “I’ll have just one” but that one turns into the whole bag! And your taste buds keep craving more. You’re plagued with sugar addiction!
I’ve been an athlete for 30 years—mainly racing mountain bikes, road bikes and running—but the food thing always eluded me in the complete picture.
I’ve known of Gale’s coaching and racing for a long time. So when I heard she was coming out with a book about nutrition and eating well, I was excited to see what ideas were going to be in the book. I read Become a Fat Burning Machine and I found the information exciting and accurate. I have known sugar to be the cause of metabolic syndrome and a catalyst of many other diseases including one of my…Read More »
Fat is fat, right? The fast and easy answer is no. All fats are not the same and some are terrible for your health. Right up front, manufactured trans fats added to processed drinks and foods are awful for your health. The U.S. government has deemed that there is no safe level of consumption for trans fats and has ordered companies to remove them from processed foods by June 2018.
It’s important to your diet and health to avoid these fats. If you don’t know where these fats hide in your diet, let’s take a closer look.
Are All…Read More »
Keep warm as the weather cools down.
Packed with protein and vegetables, this chicken soup recipe is full of flavor and loaded with nutrients—which makes for a hearty, healthy and fat-burning dish! It’s easy to cook and fills you up your belly. Plus, it’s a perfect meal when the weather cools down or if you’re feeling a little ill. And I mustn’t forget how well it freezes!
Poblano Pepper and Vegetable Chicken Soup Recipe
Summer barbecues are gone and the holiday season is around the corner. There’s no better time than now to fall into a fat burning machine.
It’s not too hot or too cold outside, so there’s no excuse. Fall is a perfect time to do a reset and take steps toward the weight loss you desire – and deserve. Purge your mind of three key misconceptions.
DIETS WORK. I’M THE PROBLEM. On most diets people typically lose weight the first week or so, but fail on a long-term basis. Most people think it is their fault for being overweight. They think, “I…Read More »
The good news is in! Chicken skin and dark meat actually holds some nutritional value.
When everyone was avoiding fat, the chicken drumstick got a bad rap. Poultry dark meat was shunned for the leaner white meat—and most people discarded chicken skin as well.
Here’s the facts: Chicken dark meat is richer in nutrients and contains more zinc and iron than white meat. Zinc is a trace mineral that’s found in every cell of your body and is needed for growth and reproduction. Zinc supports the immune system, heals wounds, and helps maintain your sense of taste and smell. Iron…Read More »
If you are a post-menopausal woman and want to INCREASE your chances for chronic inflammation and cardiovascular disease, simply eat a high-carbohydrate diet and lead a sedentary lifestyle.
It is well known that cardiovascular disease is the leading cause of death in post-menopausal women. Additionally, it is known that inflammation is involved in the process of plaque build-up in the arteries and a marker for heart disease. One of the measures doctors use to measure inflammation is a blood marker called high-sensitivity C-reactive protein (hs-CRP.)
A new study out of Brazil looked at 95 post-menopausal women and found that the women…Read More »
Q: Hey Gale, I don’t see popcorn on your list of foods. Is popcorn fat-storing or Fat-Burning?
A: Great question. Popcorn is a dangerous food for some people, and in some circumstances.
What I mean by that is 1 cup of homemade popcorn with oil (preferably coconut) is around 60 calories with 12 gms carbs, 1gm fat and 1gm protein. (Depending on how it’s made.) One cup of microwave popcorn is often double the fat calories – from fat and the fats aren’t good fats, because they tend to be trans fats. I advise you avoid pre-packaged microwave popcorn and keep…Read More »
Move over traditional lunches. School lunches made the Fat-Burning Machine way can be fun and really delicious.
In addition to being a top student in high school, Brooke Kennedy is very creative in the kitchen too. Her mother, Linda, tells us that Brooke is constantly experimenting and creating delicious Fat-Burning Machine foods for the family.
She is sharing a couple of her favorite recipes with us, Cucumber Roll-Ups and Dark Chocolate Macadamia Nut Low-Carb, Gluten-Free Cookies.
For most, Labor Day weekend signals the end of summer activities and the beginning of fall events. It is often a weekend of fun, family and picnics. If you are aiming to stay on your Fat Burning Machine track, here are a few tips that can help keep you happy and in control.
Labor Day Barbecue Tips
Look at your fist before filling your plate
For many people, consuming a fruit salad seems like a good idea because fruit is “all natural.”
Here is a basic recipe:
Seems like a calorie bargain at only 161 calories for the entire recipe.
Fruit Salad: Is It Fat Burning or Fat Storing?
Fat Burning Machine students know that it’s not all about calories. Food affects hormones, including insulin. Insulin is nick-named “the fat storing hormone.” Insulin is released in response to food and the more carbohydrates, and in particular sugar, the…Read More »
We must feed our bodies in order to sustain life. Food is an absolute necessity. A part of our pre-programmed survival mechanism, there is actually a hunger hormone, ghrelin, that stimulates our urge to eat. When the urge to eat is associated with a need to sustain life, that’s a good thing.
For some of us, an urge to eat is linked to emotions and not signals from our bodies. Maybe you’ve never thought about this before? Why are you eating?
Are you eating because you are hungry and need to sustain life or because you are emotional?
Emotional Eating vs. Hungry
Here’s…Read More »
Do you know anyone that is constantly eating fruit and they can’t figure out why they can’t lose weight? Maybe you’re one of these people?
Many people think that any food that is “natural” is good for you. It is a myth that just because something exists in nature, it is good for you. For example, poison ivy is “natural” and it’s definitely not good for you.
Of course fruit isn’t poison in the same way that poison ivy is poisonous, but, too much fruit – especially in the wrong form – can cause big blood sugar spikes followed by big…Read More »
“Fruit is natural, so it must be good for you.”
While I never really liked vegetables until recently, I have always loved fruit. All types of fruits–apples, oranges, grapes, watermelon, cantaloupe, bananas, strawberries. In the summer, my favorite meal was a huge fruit salad. I would buy whole watermelons, chop them up and just eat them throughout the day.
How bad could it be for me? Even if it is sweet, the sugar in fruit is natural, not processed. God-given from the tree or the vine, right? I thought I should be able to eat it in unlimited quantities. After…Read More »
Egg lovers rejoice! You don’t need to eliminate eggs from your diet.
You’ve probably heard that eggs – in particular egg yolk – are high in cholesterol. If you are a long-time, low-fat, dieter then you might be aware that egg yolk contains all of the fat in an egg where as egg whites are pure protein.
I suspect that many of you have been avoiding eggs because you’ve been concerned getting heart disease and cutting calories by cutting fat. But there’s no need to eliminate eggs from your diet. Let’s clear up the confusion once and for all—so you…Read More »
Spice things up tonight. Shishito peppers, the Japanese cousin to Spain’s famed Padrón peppers, can pack in a punch, whether you’re looking for a snack or side dish. This recipe, Blistered Shishito Peppers, is quick and easy to make–and naturally irresistible. Warning: once you eat one, you may not be able to stop.
Bright colors, tasty veggies and easy to make, this chopped salad is full of nutrients and will keep your taste buds happy.
Homemade Dressing Ingredients
Think you can’t lose weight? Think again. Get inspired by Janice Scott, a Fat Burning Machine™, real-life weight-loss success story. Her journey and weight loss can be your motivation to become a #FatBurningMachine.
I have been in competitive athletics all my life but have never been “skinny”. Previously when I have lost weight it has been with lots of exercise and restrictive calories. I didn’t have to do that with this program. What I found is when I cut out the carbs and applied the Burner principals, I had trouble eating enough!
The Burner technique that helped me the most…Read More »
Yogurt is definitely one of America’s most confusing, go-to “healthy” foods. In an effort to meet America’s demand for variety and flavor – and most often the demand for low-fat and low-calories foods – companies are working overtime to add more choices. More recently Greek style yogurt has become very popular, but Americans want to keep the calorie counts down.
In another column I’ll tell you why aiming for low-calorie options is sabotaging your attempts to lose weight. Until then, you’ll have to trust me that aiming for very low-calorie counts is not your goal.
Which yogurt choices help us…Read More »
In general, a high-fat diet is defined by the Medical Dictionary as a diet that contains over 30 percent of the calories as fat. More and more evidence is indicating that a diet high in fat and low in carbohydrates contributes to good health and weight loss.
Is Fat-Burning Machine a high-fat diet?
Our Fat-Burning Machine students that follow the program and track what they eat find that daily fat intake ranges from 40- to 55-percent of total calories. By the Medical Dictionary definition, the Fat-Burning Machine diet is a high-fat diet.
How is the Fat-Burning Machine Program Different Than…Read More »
We’re all about taking a traditional dish and making a healthy twist to it. This pasta dish, made with zucchini squash, allows you to enjoy the traditional flavors that a pasta salad brings, without the guilt. Make it for a BBQ or as a main dish – add in some chicken or fish to get protein.
Put your food cravings to an end.
Many of us have commented that we have an intense, urgent or abnormal desire for a particular food. A study in The Journal of Nutrition found that 97 percent of women and 67 percent of men reported episodes of food cravings. Scientists have looked at what foods people desire and tried to unravel why it is we crave particular foods. Is the desire driven by actual physical needs – I’m low on iron so I crave a steak? Or, is a particular food lust all in our head?
Rewards, the Brain and…Read More »
Have you ever felt that certain foods have control over you? You crave these foods.
University of Michigan designed two studies to examine which foods were deemed most addictive. The first study involved 120 undergraduate students. Participants in this group had a mean age of 19 and varied in age from 18 to 23. Students used a self-reporting tool that examined addictive-like eating behaviors through a series of questions and the foods associated with those behaviors.
For example, one question was, “Over time, I have found that I need to eat more and more of certain foods to get the…Read More »
Let’s cut to the chase, alcohol plays a big role in your weight.
People that want to follow a low-carb diet are often told to drink red wine or spirits (vodka, whiskey, rum, bourbon or tequila) and soda water instead of beer. They are told to drink wine and spirits because beer has so many carbs. Let’s look at this party question a little closer.
Low-Carb Alcohol Choices
A good place to start is to take a look at the nutrient profile of beer. A single bottle of craft brew, Odell’s 90 Shilling, contains 160 calories, 0 grams of fat, 0…Read More »
As temperatures rise and you get involved in outdoor activity, your body takes action to keep cool – you sweat. As sweat evaporates off of your skin, it is this mechanism that creates a cooling effect. This cooling effect helps keep your body, and all the internal organs, within a fairly narrow temperature range.
Sometimes, when the temperature and humidity gets high or when you spend a lot of time in the heat, the body’s cooling mechanisms can’t keep up. In the best case you feel hot and look for a place to escape from the heat. The worst case…Read More »
If you are a person interested in losing some weight, would you think it’s a good idea to mix up a glass of sugar water and drink it to quench your thirst? Of course not.
I’m certain you are thinking, “That’s ridiculous! One of the easiest ways to add unwanted inches to your waistline is to drink sugar water.”
That is precisely what a sport drink is: sugar water.
Unfortunately, many people have the misunderstanding that sport drinks are necessary for survival in hot weather or when any kind of physical activity is taking place. For the majority of people, most of…Read More »
On May 5, 2016, Mike shared with Dr. Oz the top 10 summer Fat-Burning Machine foods. Plus, Danielle Polansky’s Secret Yogurt Sauce recipe from the book is featured as well. We love your feedback! Sample one of the delicious recipes from the the book and let us know what you think.
Watch the Video from Dr. Oz:
This prep-ahead breakfast bake is perfect for Mother’s Day brunch. All of the prep work can be done the day before, which allows more time to enjoy activities with mom.
The first time that my husband Del was doing the preparation for this breakfast bake I have to admit I turned up my nose. I had a bad attitude about eating leeks for breakfast. Somehow leeks didn’t seem like breakfast food. I am happy to admit that this dish is now one of my favorites. I think it’s good for breakfast, lunch or dinner. It saves well in the fridge,…Read More »
Skip crowded malls and long lines this Mother’s Day. Instead take mom outside. For most moms, the best gift you can give is your time.
If you’re looking for Mother’s Day gifts and activities that your Fat-Burning mom would love—and can help the family stay healthy too—then take a look at these five ideas.
Nursery Plants or Seeds
Get mom some greenery. It doesn’t matter whether mom loves flowers or a vegetable garden, both types of plants work. It also doesn’t matter whether you buy her favorite plant in a seed form or as a bedding plant. If you do go with…Read More »
Let’s clear up the confusion once and for all about the difference between Miracle Intervals and HIIT (High Intensity Interval Training).
What Are Miracle Intervals?
Miracle Intervals are fast, bouts of exercise (anything from 10 to typically 45 seconds long) with very long recovery intervals (2 to 5 minutes). The speed can range from a gentle acceleration (for new people) to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery – enough time and/or low enough intensity.
These powerful little intervals don’t seem that they could do much, but research shows they improve…Read More »
Ditching the idea about low-fat, low-calorie diets is hard. Gale Bernhardt explains how to leave these habits behind to lose fat and gain energy with host Melanie Young on the April 18, 2016 iHeart Radio episode of Fearless, Fabulous You.
Diet alone can help people shed excess weight, but when combined with smart exercise – Miracle Intervals – the results are even better. Watch this episode to learn more.
Note: Gale is the second guest on the broadcast, following Dr. Alison Kay.
At the end of a busy day, I want to eat a healthy meal – and I don’t want to spend two hours preparing it. By keeping carbohydrates restricted at dinner time, as you’ve learned in the book, I can boost my body’s Fat-Burning metabolism. My go-to dinner is Gale’s Health Salad and Easy Oven Salmon. I use the easy salad dressing found in the Health Salad recipe or Danielle’s fantastic Lemon Dressing.
Give it a try and let me your favorite seasoning to use on the salmon. Do you have a favorite Fat-Burning Machine recipe? Send it our way;…Read More »
Fox 32 Chicago interviews Mike about the easy, practical Fat-Burning Machine weight loss plan that changed his life. He talks about Miracle Intervals and how short bouts of speed with generous rest can have a big impact on your weight loss plan. He also talks about eating fat – healthy fat – so that you can lose weight the healthy way. His mom, Jan, was in the audience and she’s lost 67 pounds!
Watch the video below, or click here to visit the Fox 32 Chicago post.
No time to exercise is a thing of the past.
When you’re pinched for time and want a combination of cardio and strength work in one session, try this circuit that can be done right from your front door in about 30 minutes.
5 minutes – Warm-up walk at a comfortable, yet brisk pace.
1-2 minutes – Find a curb or stair that you can use to do 12 step-up movements with each leg. Place your left foot on the curb or stair. Keep your toes pointing straight ahead with your knee and hip aligned with your foot, then…Read More »
We’ve been conditioned to think that particular foods are “healthy” due to wording on the label. Some of our beliefs about labeling might be misleading us into eating foods that are not healthy for us, when we thought the opposite.
In this column, I’ll give you 3 foods you might think are healthy – but they’re not. I’ll call out particular brands, but I want you to know that the brand is called out as one example of many. Focus less on the brand and more on the information you glean from the examples.
Dannon® Light & Fit Greek Yogurt, 80…Read More »
For most people who have become successful Fat-Burning Machines, the occasional out-of-bounds meal or snack is not a problem. What I mean by “occasional” is about once per week. These successful Fat-Burners simply get back to their routine at the next meal and no harm has been done.
The real trouble often comes when there is a weeklong departure from your proven Fat-Burning habits… often caused by a business trip or vacation. One slipped meal turns into two, then three, and before you know it you’re returning to the old bad behaviors that made you heavy in the first place. Ugh.
Do you feel like you have a lot of stress?
Me too. All of us have stress in our lives. Sometimes, some years, the stress is higher than at other periods in our lives. The last year has been really stressful for me. I will admit that when I’m under a big stress load, it is easy for me to overeat and eat the wrong foods. Do you over eat or eat the wrong things in stressful times too?
In a future column, Mike and I will share our tips for managing stress to be sure that any damage to your diet,…Read More »
Most people begin a new diet to lose weight. Some also want to improve their health. So which diet is more effective at weight loss and improving health, a low-carb or a low-fat diet?
In a research study published in the 2014 Annals of Internal Medicine, scientists looked at the effects of a low-carbohydrate diet — compared to a low-fat diet — on body weight and cardiovascular risk factors. What they found is that the low-carbohydrate diet was better for weight loss and it reduced cardiovascular risk factors.
This is great news for those who follow the principles outlined in Become a…Read More »
More than 100 million Americans don’t need another person to tell them that a cheeseburger and fries were the wrong choice, that they need to stay away from processed, prepared foods, or that they need to exercise regularly. What they do need to know is that their bodies are predisposed to being fat-storing machines.
Metabolic syndrome is the technical term for a condition that applies to one-third of all Americans. These people are constantly blamed for not being able to eat or exercise correctly – and it’s not their fault. The truth is far closer to this: they simply need to…Read More »
I recently received a question about the difference between HIIT and Miracle Intervals. Now Miracle Intervals are the secret sauce in moving you from being a fat-storing to Fat-Burning Machine, so I want to make sure you understand the difference.
What are Miracle Intervals?
Miracle Intervals are fast, short speed bursts, anything from 10 to typically 45 seconds long, with very long recovery intervals. The speed can range from a gentle acceleration for new people, to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery; enough time and/or low enough intensity. These powerful little…Read More »
If you’ve ever struggled to lose weight and keep it off, you’re not alone. Millions of Americans suffer from Metabolic Syndrome and insulin resistance. This stacks the deck against them in their weight loss goals. But the right food and the right kind of exercise can flip the switch, and turn on their ability to burn fat and lose weight. Adding what former Olympic trainer, Gale Bernhardt, calls “Miracle Intervals,” to a moderate walking or biking exercise program is the secret sauce to blasting through weight loss stalls.
Bob started his weight loss journey when…Read More »
Meet Bob. Bob’s doctor has recommended he make some lifestyle changes to get control of rising blood sugar levels. Bob made the decision to become a Fat-Burning Machine, for his health and for his family. We’re going to be there, every step of the way, as Bob flips the switch – and we hope you’ll join in. Let’s congratulate Bob for taking a powerful and positive step!
Join Bob – Create Your Weight Loss Success Story
Take these four steps to begin losing weight and breaking through the roadblocks of insulin resistance and metabolic syndrome that have…Read More »
Everything you learned about diet and weight loss might just be wrong. In fact, it could be keeping you fat, fatigued and frustrated. These 11 tips will help you flip your internal switch from fat-storing to Fat-Burning and help you break through the weight loss barriers caused by insulin resistance and metabolic syndrome.
11 Fat-Burning Tips
1. Slow down. Killer workouts don’t burn fat. Sustained intensity workouts, popular in most gyms today, will burn your easily available sugars, and not your stored fat. The result can be uncontrollable hunger — within hours — and a complete collapse of willpower leading to poor…Read More »
Gale Bernhardt is a successful coach and fitness consultant. Her experience with top-level athletes is used to help people looking to achieve lifestyle success. She adapts the same training principles used by successful Olympians for people looking to achieve new levels of personal health & fitness.
Gale coached an individual cyclist to success at the 2000 Sydney Olympic Games. In 2004 Gale was selected to be the USA’s Triathlon Coach for both the men’s and women’s teams for the Athens, Greece Olympic Games. She was also named as the 2003 Pan American Games Coach for both the men’s and…Read More »
Mike Berland and Deborah Roberts of Good Morning America share the top strategies for getting a jump-start on weight loss in 2016 using the principals of the Fat-Burning Machine 12-week diet and exercise program. Berland puts Robert through the Miracle Intervals developed by former Olympic coach, Gale Berland and demonstrates how easy it is to flip the switch and train your body to be a Fat-Burning Machine….Read More »
Danielle’s Super Sandwich
Sauté turkey breast in olive oil with ½ chopped tomato in saucepan. Add a dash of garlic salt. Turkey will slightly brown on the edges. Spread avocado on toast. Pour Secret Yogurt Sauce on top of avocado. Slice the other half of the tomato. Place sautéed turkey over avocado and then top with tomato and sprouts.
This can also be served over a bed of lettuce using the Secret Yogurt Sauce…Read More »
Someone had recently asked which tortillas would be recommended for the Fat-Burning Machine diet. When choosing a tortilla look for quality of ingredients first, then look for size. Corn is typically a better choice because of the ingredients and size.
If you decide to use flour tortillas, take a look at the ingredients first. Typical flour tortillas have loads of fillers, unrecognizable ingredients, and low quality highly refined oils. Here’s an example ingredient list:
Mission Flour Tortillas: Enriched Bleached Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Vegetable Shortening (Interesterified Soybean Oil, Hydrogenated Soybean Oil…Read More »
1.Make the commitment to be your best, most healthy self and write down your goal.
It always helps me to have a goal in mind when I am working towards success. In my political life, the goal is to win the election. In my business life, the goal is to have impact – either change an attitude or behavior. To achieve these goals and be successful, I would always start by writing a campaign plan or a business plan. I would identify the key steps and milestones to track progress and away I would go.
In getting control over your weight, you…Read More »
Reposted from The New York Times, by Katherine Rosman | Dec. 11, 2015
To view the original article, click here.
At the wooden kitchen table in his rambling home in the horse country of Waccabuc, N.Y., Mike Berland, a crisis manager, public-opinion researcher and veteran political pollster, assessed the so-far lackluster campaign performance of Jeb Bush, the Republican presidential candidate.
Mr. Berland, who has worked for the campaigns of Hillary Clinton, Bill Clinton and Michael R. Bloomberg, is certain he has identified Mr. Bush’s key problem: He is not eating enough fat.
Beginning a strength training program doesn’t have to include a gym membership or the purchase of fancy equipment. You can begin your program with simple, yet highly effective exercises. Let’s begin with a chair squat or chair sit.
As Cathy demonstrates in the first photo, face away from the chair with your feet roughly shoulder-width apart. Use a foot and leg position that feels natural for you. Using the muscles in your legs to control your motion, slowly sit down in the chair. Hold your arms loosely to the side. Notice how you could run a straight line from…Read More »
You faithfully work out at the gym. You bike or run. You take exercise seriously, and think you’re doing everything right. So why aren’t you seeing progress on the scale? Why are you still struggling to lose the same pounds and inches? If you’re scared that you’re just stuck with the extra weight no matter what you do, here’s some good news. You might be inadvertently sabotaging your success because you don’t know these 5 big fat-burning facts about exercise.
FACT 1: Many of the machines lie! You are not burning as many calories as you think you are.
Did you know…Read More »
Do you worry that exercise has to be intense and painful to achieve results? Have you tried and given up on exercise programs because you just ran out of steam? It doesn’t have to be that way.
First of all, understand why you’re exercising in the first place. It’s not so you can jump through hoops or wear yourself out. It’s so you can live a high quality life—whatever that means for you. Being fit means being able to go for a pleasant bike ride. It means being able to play with your kids and grandkids. It…Read More »
I am a problem solver. I find solutions for my clients who face big challenges. Whether they are politicians like Bill Clinton, Mike Bloomberg or Hillary Clinton who seek elective office, or major companies like Facebook, Playboy, the National Hockey League or Estee Lauder who need help with branding, I am the guy people turn to when they want to get the job done. I’ve solved a lot of problems in the past two decades!
But while I was finding solutions for everyone else, I faced one myself that I couldn’t seem to fix. My weight. I had been gaining 1…Read More »
A Fat Burning Machine Testimonial
I have been obese for the last 20 years. I could never understand why I couldn’t lose weight. I’m intelligent and have plenty of will power, but diets didn’t work for me. I’ve yo-yo dieted and tried all the popular programs, like Jenny Craig and Weight Watchers, but I never succeeded. I always felt terrible about not losing weight, and blamed myself for failing.
Desperate, I researched Duke University’s health and wellness program and decided to give it a try. I lived on campus for four weeks in a very…Read More »
I don’t like exercising. Never have, never will. Here are 5 insights that guide my exercise habits:
30 minutes is all it takes. I am never so busy that I don’t have 30 minutes to exercise. There are so many excuses of why not to exercise–too busy, too tired, too late. I have to keep reminding myself that it only takes 30 minutes to stay a Fat-Burning Machine.
So ask yourself, “Do I really not have 30 minutes in your day for myself?” Of course you do—and it will keep your fat burning switch in the “on”…Read More »
Tips from the book, Become a Fat-Burning Machine: The 12-Week Diet
Lunch out at an amazing restaurant where I really want to enjoy the food. This happens once a week. I go to an incredible restaurant where the food is unique and delicious. I am more likely to take a chance and order something new and amazing. Sometimes it can be Japanese or the latest Farm to Table restaurants. Regardless of restaurants, I have five tactics that I always use so that I can enjoy the specialty of the food, but not deviate from the plan:
I had gotten to a weight that was making me miserable – 193 pounds! Comments from people were all too frequent and my health was declining. I had terrible back pain, I couldn’t sleep well and I was always tired during the day. I believed it was all attributable to my carrying too much weight. I didn’t want to look in the mirror or step on a scale. I decided to become a Fat-Burning Machine because simply put – I had finally had enough. I had seen the positive impact of the Fat-Burning Machine diet and exercise program had…Read More »
#1: Thinking that bites, licks and tastes (BLTs) don’t matter
When I was a young man starting my career, I had a business mentor who had struggled with his weight for most of his life. From time to time we would go on diets together, and he would always tell me that it was okay to have “just a bite” of any food. Like a good protégé, I believed him. He was right about so many things, but not about bites not having an impact.
Bites, licks and tastes matter. They trigger cravings, upset the sugar…Read More »
If you have a voice in your head creating doubt about your ability to succeed at your diet, you’re not alone. Those of us who have repeatedly tried and failed to achieve permanent weight loss can easily find ourselves beset with doubts. Those fears can insidiously undermine our progress. To move on, we have to beat back the 5 big ones:
Fear #1: Will this really work or will I just end up gaining more weight?
Before I became a Fat-Burning Machine, my long-term diet history was not good. The pattern was always the same: I went on a diet and changed…Read More »
I used to view supermarkets as huge temptation palaces. As I rolled my cart down the aisles, all I could think about was how on earth I’d avoid the “bad” foods and choose the “good” ones. It was miserable. But I’m a problem solver, and my fear of supermarkets stopped once I developed 5 shopping strategies.
Always shop with a list, and once you’ve created it don’t deviate. Organization helps—as opposed to randomly scribbling items on a piece of paper. Create a master shopping list on your computer,…Read More »
I used to think I didn’t have a prayer of staying on my fat-burning plan if I ate out. The problem was, with my heavy traveling schedule it was sometimes difficult to avoid chain restaurants altogether. I began to think about how the average American eats, and realized that chain restaurants were everywhere: A day of shopping might mean lunch at Panera’s. A night out with the kids might mean dinner at the Olive Garden. A quick work lunch—a sandwich at Subway. A road trip—a pit stop at Chili’s or Boston Market. I realized that it was unrealistic…Read More »
Before starting the Fat-Burning Machine Diet Plan, I considered myself a pretty healthy person. I would eat the recommended fruits & veggies per day, eat mostly lean meats, and exercise regularly. I exercised some 6 to 10 hours a week doing cycling, weights and yoga. But – I was always hungry and struggling because my weight was slowly creeping up. No matter what I tried, I couldn’t seem to get down to my “fighting weight.”
Then along came Gale Bernhardt, Mike Berland and the Fat Burning Machine Diet. After implementing the Fat-Burning Machine program, my weight loss was slow but steady. I’ve lost 10 pounds…Read More »
I have always prided myself in being able to eat pretty much whatever I desired as long as I reasonably balanced the calorie intake with exercise. Through my 20’s and 30’s this approach kept my weight gains below the national average (in 15 years I think I gained about 10 lbs). However, I had borderline high blood pressure and tended to “binge” exercise (no consistency, 4 hour mountain bike ride on the weekend but nothing throughout the week). In my early 40’s I decided to renew a commitment I had made to my self as a teenager…Read More »
by Gale Bernhardt
Move the top oven rack two positions away from the top broiling position. Turn the oven on broil, high.
Layer two pieces of aluminum foil and fold up all the edges to make a pan. Lightly brush the foil with olive oil. Place salmon on the foil and lightly brush the top of the salmon with olive oil and season to taste.
Cook 3-5 minutes, depending on salmon thickness and personal preferences. Move the rack to the top position and cook an additional 2-5 minutes. –…Read More »
by Gale Bernhardt
Lightly coat the bottom of a small skillet with the olive oil. Stir the egg and egg whites together in a small bowl and set them aside. On medium heat, lightly cook the vegetables so they remain crispy. Add the egg mixture and the rice at the same time. Cook the mixture until the eggs are firm and…Read More »
by Danielle Polansky
2 pieces of celery
2 cucumbers (Remove skin & seeds)
1/2 jalapeno (discard seeds)
1 clove garlic, minced
2 cups spinach
1/2 cup parsley
1 7 oz container 2% Greek yogurt
1/2 teaspoon salt
1 tablespoon fresh basil
2 teaspoons white wine vinegar
1/3 cup water
Pour water into high powered blender. Add remaining ingredients and blend until smooth.
Garnish with sprig of mint, tomato, and 1/2 cup chopped cucumbers
Compliments of It Was Divine
by Danielle Polansky
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic
1 medium-sized cauliflower
6 cups water
1 teaspoon sea salt
2 tablespoons nutritional yeast
In stock pot sauté chopped onion and garlic in olive oil. Cook until onion becomes translucent. Add water and quartered cauliflower. Cook on medium heat for 20-30 minutes or until cauliflower is soft. Pour ingredients into high power blender and blend. Add salt & nutritional yeast. Chill. Garnish with sliced scallions. Serves 2-3.
(Recipe from “Become a Fat-Burning Machine: The 12-Week Diet”)…Read More »
The Fat-Burning Machine in me has been awakened! We all have this beast lurking within, but this program is designed to help you get on track and stop the yo-yo dieting and cravings that have plagued many of us for years. So far I have lost 8 pounds over 7 weeks. While not a huge amount of fat loss I feel much better. I suffer from periodic bouts of atrial fibrillation – believe me, this is a disease not conducive to physical activity.
I decided to give this program a try as I suspect that a high…Read More »
Jay and Brenna have been doing the Fat-Burning Challenge together since September 17th (7 weeks). Jay has lost 10 pounds and Brenna has lost 9 pounds. Brenna has gone down one size in jeans! Despite some struggles with Jay getting sick and Brenna eating some Halloween candy, we are staying the course and having fun doing it together….Read More »
I am at 33 pounds weight loss. The Fat Burning Machine has given me a program for a lifestyle I can sustain and still enjoy life. I like the stepped approach. I know this program works as I was loosing 1 to 1 1/2 pounds a week. I also stopped chewing tums for heartburn. If I stay away from simple carbohydrates and sugars I do not have the arthritis pain in back and hands. I like the miracle repeat intervals. I do them riding my bike to the gym and hiking up hills….Read More »