Chili Blanco

I love this chili any time of the year. I typically use ground turkey for this recipe; but, you could use 3 to 4 cups of diced, leftover Thanksgiving turkey as well. If you use leftover Thanksgiving turkey, simply cook the celery and onion in the oil. Add your already-cooked turkey with all of the other ingredients before simmering.

1 pound ground turkey
2 tablespoons vegetable oil
1 cup diced celery
1 cup chopped onion (~1 large sweet onion)

4 cups of chicken broth or bone broth
2 cans (16-19 oz each) small white beans (Great Northern work well)
2 cups seeded and diced fresh Roma tomatoes…Read More »

How to Eat a Fat Burning Machine® Lunch


A few days ago I posted a quick-start guide for breakfast. One of the many great things about the Fat-Burning Machine plan is you eat real food. The goal is to establish eating patterns that will last a lifetime. No more yo-yo weight. It is easy to lose weight and keep it off with a few basic principles. Don’t worry about learning the principles now, just get started.

In this column, you will find a basic lunch guide. Mix and match as you please:

Fat Burning Machine Lunch


Main Course Choices

Choose One Option

Added Side…Read More »

Study results confirm why weight gain is not your fault


It’s no wonder you’ve been steadily gaining weight if you’ve been following past low-fat, high-carbohydrate diet recommendations! A large study recently published in the BMJ found that diets higher in carbohydrates cause people to be more hungry, lowered their body’s daily energy expenditure and increased fat-storage hormones.

The 20-week study looked at three different levels of fat and carbohydrate consumption while keeping protein levels constant. It found that when overweight people reduced carbohydrate levels and replaced those calories with fat calories, metabolism increased significantly – some 209 to as much as 278 calories per day.

That’s right – by eating more…Read More »

Try a Fat-Burning Machine® Breakfast  


Can’t decide if the Fat-Burning Machine plan is right for you? How about just getting started? Try Fat-Burning Machine Breakfast options for three days and let me know what you think.

To begin, I suggest eating one of the three breakfast options listed in the chart. The main course is shown in the first column and each option for the main course is in the same row. For example, Option 1 is 2 whole eggs with 1/4 cup of fresh veggies. You have the choice in Option 1 to add 1/2 avocado and a slice of whole wheat toast if you’d…Read More »

How do I know if the Fat-Burning Machine® plan is right for me?


Our plan is right for you if you have experienced any of the following:

  • Creeping weight gain year after year
  • Trouble losing weight in spite of eating right and exercising
  • Fading energy in the afternoons
  • One or more of the following: high blood pressure, low HDL cholesterol (the good one), high triglycerides and high fasting glucose levels
  • Elevated HbA1c (a measure that looks at average blood sugar over several weeks)
  • Gastrointestinal problems…Read More »
  • 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 is…Read More »