Correction: More than 20 Fat-Burning Machine Breakfast Options


I received a great question about a post I made last week titled “12 Fat-Burning Machine Breakfast Options.” Liz asked:

Q.  Hey Gale! I can see 12 breakfast options if I stay within each row choice. My question is, can I mix and match the “Added Fat” and “Added Carbohydrate” options across rows? In other words, can I choose main course Option 1 (two whole eggs with toppings listed) and stir-fry those in real butter with a side of quinoa? Or can I have Option 3 with a slice of whole wheat toast (rather than fruit or granola?)

If that is…Read More »

5 Things to do When the Holidays Become Overwhelming


I guarantee that if you do these five things today, you can lower stress.

  • Take just one deep breath. Hold for a count of one-thousand-one. Exhale slowly. Out goes some stress and unrealistic expectations. Gone.
  • Relax your forehead, neck and shoulders. Imagine removing all tension from all muscles in these areas.
  • Jot down three things that are great in your life. Don’t just think about them, write them down. There is magic in putting pen (pencil) to paper. Trust me.
  • Recall one good thing you’ve done for someone else in the last 24 hours. Could be a compliment, a phone call, just listening, a…Read More »
  • Wine Glass Size Influences Consumption


    In an interesting experiment, researchers found that by increasing the size of a wine glass – while keeping the actual serving size of wine the same – it resulted in an increase in sales of nearly 10%! So just by increasing the glass size, sales and consumption increased. Why does glass size increase consumption? Is this because people ordered more glasses of wine, feeling like they were getting a bargain? Is this psychology part of our recent “super-size-me” mentality? Why have we been trained to think and feel that more is better?

    Certainly, affordability and social factors influence our wine…Read More »

    Chimichurri Sauce

    Chimichurri is an herb-based condiment that has roots of origin in Argentina and Uruguay. It is often served on top of or alongside grilled chicken, grilled steaks, roast beef, roast pork and pork sausages. It is made from parsley, garlic, salt and pepper in a base of olive oil and vinegar. Some versions add dried oregano; a pinch of hot pepper; others add chopped cilantro or a bit of chopped onion. The amount of garlic in each recipe varies from a few cloves to a whole head.

    The recipe below is from Danielle Polansky and is in the book, “Become a Fat-Burning Machine.”


    1…Read More »

    New Blood Pressure Guidelines – What You Need to Know


    The American Heart Association, the American College of Cardiology and nine other groups redefined high blood pressure as a reading of 130 over 80, which is a reduction from 140 over 90. The change in definition, the first in 14 years, means that 46 percent of U.S. adults now will be considered hypertensive compared to 32 percent under the old guidelines.

    Know your blood pressure

    Many of us have “white coat syndrome.” This phenomenon is one where patients exhibit higher blood pressures while visiting the doctor’s office and lower readings when at home or in other settings.

    The solution to this problem…Read More »

    Food Labels can be off by 20 Percent


    If you once were, or still are, a calorie-counter you may be surprised to know that food labels are allowed to be off by as much as 20%. The U.S. Food and Drug Administration’s Nutrition Labeling Guide notes that for calories, sugars, total fat, saturated fat, cholesterol and sodium, food manufacturers are considered in compliance if they are within 20% of the value shown on the label.

    For example, if you select a packaged snack that contains 100 calories – that snack could contain up to 120 calories and still be within federal labeling guidelines. A 150-calorie snack could contain…Read More »

    How Obesity Promotes Breast Cancer

    Being overweight isn’t strictly a matter of how you look. Being overweight is a major health risk. Period.

    Scientists in Germany have found that obesity leads to the release of cytokines into the bloodstream. These cytokines impact the metabolism of breast cancer cells, making them more aggressive.

    Being overweight affects long-term health and the amount of money you will pay for healthcare. Wouldn’t it be better to spend more money on vacations and other joyful experiences, rather than pouring that money into doctors, medications, and hospitals?


    Study abstract

    Photo from study abstract page

     …Read More »

    Turning 5 Diet Fears to into Success

    If you have a voice in your head creating doubt about your ability to succeed at your diet, you’re not alone. People that have repeatedly tried and failed to achieve permanent weight loss on other programs can easily find minds filled with doubts. Those fears can insidiously undermine progress. To move on, to succeed, these doubts and fears need to be faced head-on so they can be overcome.

    Let’s look at 5 big fears/doubts that Mike and other Fat-Burning Machine students have shared.

    Fear #1: Will this really work or will I just end up gaining more weight?

    Before I became a Fat-Burning Machine,…Read More »

    10 Non-Weight Loss Reasons to Exercise



    1. Stress relief. It is well documented that getting your body moving helps relieve stress. Just go for a walk at lunch or take several small walking breaks during the day and you will find that your stress level decreases.


    1. Maintain strength. Most people want to have the strength to climb a flight of stairs and get on and off of the toilet. This easy-to-use 30-minute circuit can help you with strength and endurance.


    1. Family endurance. You don’t need to do races or enter events. You do want the endurance to spend time with your family. When your…Read More »

    Toasted Cauli-Rice

    Featured: Green Cauli-Rice

    If you like the texture and consistency of rice, but don’t want the carbs along with the fat-storing insulin spike, then toasted cauliflower “rice” might be a great option for you.

    Ingredients and tools

    1 head cauliflower

    Sharp knife

    Cutting board


    Food processor that has a chop feature

    Gallon baggie or other storage container



    I am specific about the food processor because I read some online recipe blogs that it is possible to use a hand-held grater or a blender. Okay, it is “possible”; but it is a giant mess. Trust me on this one, use a food processor with a…Read More »