A huge congratulations to Christine for completing her first 5K road race! 
Christine made a decision to set a goal.  A goal to start walking regularly outside.
She began accomplishing this goal.  It was slow going and a little difficult at first.  She started easy and slow.
Then something happened.
She started feeling great, getting healthier, losing weight and enjoying her time outside.
So she set additional goals.  She started walking faster.  She began walking farther.  Then before she knew it, she was losing more weight and feeling even better. 
Before she knew it, in only a few months she was able to walk in and complete a 5K road race!

Her first 5K road race ever and she is 61 years old. 

CONGRATULATIONS!

Baby steps is all that it takes.  But it does take the first step.  Just put one foot in front of the other, and soon you'll be walking in a road race!

        

Elderly body builders compete in Japan

        

Congratulations to the following Team FIF Members for getting on a walking/running program and participating in walking/running races:

Brad,
Stephanie,
Dave,
Janet,
Jeff,
Karlie,
Lyndsy.

Congratulations to Christine for starting and sticking with her walking at the park program that we got her started on.

Congratulations to Dennis for taking the opportunity to get back on a fitness program.  He chose an activity that he enjoys doing - playing tennis.

Congratulations to Denise for losing 25 pounds so far in just 11 weeks!  She is even eating what she likes to eat!  She commented how the Fat Into The Fire breakfast program has helped her, along with the Fat Into The Fire diet cheating techniques.  She also got herself a stationary bike and has been biking in front of the television.

Now is the time to evaluate your health.  Have you written any goals or plans down?  Did you start any type of routine for yourself?  Wish you would have started something last year and had kept with it?  It is never too late.  Decide today to make a few goals.  Decide today to make at least one small change today.  And, tomorrow.  And next week.  Start yourself on a routine, like Christine walking at the local park every work day.  Like Dennis playing tennis on the weekends. 

Don't like to 'exercise'?  Then pick something you do like to do.  Or try a new activity to find if you enjoy it.  Just like Dennis, you can start a fun activity and at the same time get yourself fitter and healthier.  Not to mention you'll get more energy and reduce your stress!
Think of a plan right now.  Start a routine.  Make it a habit.  You'll be amazed about how excited you'll feel just by doing something so simple!

-Your Online Personal Trainer,
 David P. Morrow
 Creator and Author of the Fat Into The Fire Books and program

        

Warmer weather is here and plenty more is on the way!  It is time to get outside and rev up your fitness program in order to feel and look great this summer.

Try something new.  You might be suprised at how refreshing it can be to change your exercise plan a bit.

For instance, have you been walking at a 'recreational pace' for the past several months, or doing 'cruise control' cardio workouts on stationary exercise equipment?

How about trying to faster paced 'power walking'?  Maybe add some jogging.  What about some short sprints?

Take up some trail running throught the woods.

Anything different, and hopefully more challenging. 

Don't get mentally and physically stagnant with the same old workout (indoors or outdoors for that matter).

Challenge yourself to something new, and enjoy!

        

It's that great time again - Spring!  With that comes some fantastic walking weather. 

Do you know of a way to make yourself healthier, more energized, happier, feeling better physically and mentally, all while helping someone?

It's called a walking event for a cause! 

There are many great events going on right now and throughout the entire year  that will accomplish just that.  Here are just a few.  Check your local papers and websites for more:

http://www.nationalmssociety.org/get-involved/events/walk-ms/index.aspx   - MS Walk.

http://walk.jdrf.org/ - Walk to cure juvenile diabetes.

http://walk.avonfoundation.org/site/PageServer?pagename=walk_homepage - Avon Walk for Breast Cancer

http://www.churchworldservice.org/site/PageServer?pagename=crop_main - CROP Hunger Walks

http://host.curesearch.org/site/PageServer?pagename=2008_milestones_events_main - Walk to Conquer Kid's Cancer


And of course there are other similar events involving jogging, running, biking.  The list goes on.

You will truly be amazed of how inspired, motivated, excited you will feel if you try it.  It will truly increase meaning in your life.  It is one of the best medicines! 

Send me your great, inspiring stories of your walks and other events!

America - get off your couches, get off the computer, GET OUTSIDE and GET MOVING!

        

Here are some Easter recipes for you to enjoy ... taken from the FIF Cookbook For All Seasons ... Enjoy!

Spring Mushrooms with

Rosemary Sauce over Taboule

16 oz of fresh, cut mushrooms

¼ cup of olive oil

2 Tbsp of Rosemary

2 tsp of pepper

3 cups of skim milk or soymilk

½ cup of dry white wine

Cornstarch

Slowly sauté mushrooms in olive oil until juices fill the pan.

Add spices.

Add milk and wine. Bring to very low boil, then simmer.

Add cornstarch to thicken.

Can adjust amounts of milk and wine depending upon

number of guests.

Taboule (Bulgar Wheat):

Prepare per directed.

Serve sauce over warm Taboule.

Asparagus with Sesame

or Flax seed! Nutty and delicious!

1 bunch asparagus

2 Tbsp rice vinegar

1 Tbsp water

1 tsp sesame or almond oil

1 tsp lemon juice

1 Tbsp sesame or flax seeds – toasted (you can use a little of each)

Clean and snap off tough end of asparagus. Steam for 5

minutes (can microwave also).

Set aside in a covered serving dish. Add together the vinegar,

water, oil, lemon, and toasted seeds. Pour over asparagus

and mix well.

Spring Carrots with Rosemary

1 pound carrots, cut into thin sticks

1/3 cup water

2 Tbsp olive oil

2 Tbsp dry sherry or dry white wine (subst. apple or orange juice)

1 Tbsp brown sugar

1 tsp rosemary leaves crushed

1 tsp thyme leaves

¼ tsp salt

Bring carrots to a boil in the water, simmer 4 – 6 minutes, drain.

In a skillet, combine carrots, oil, sherry (or subst.), sugar,

spices and salt.

Heat until a nice glaze is formed, serve!

Lemon Cheesecake - Ricotta Style

Ricotta cheese gives cheesecake a unique texture.

1 ½ pounds low fat or fat free ricotta cheese

2 8oz blocks fat free cream cheese

1 cup organic sugar (can reduce to ½ cup for less sugar)

6 eggs (can change to 3 whole + 6 eggs whites to lower fat)

1 cup fat free sour cream

1 Tbsp vanilla extract

1 tsp orange extract

1 tsp lemon extract or 2 Tbsp lemon juice

Zest of lemon

Mix all together. Should be creamed well.

Bake at 325 for 90 minutes. Turn off oven, leave cake in for

another 60 minutes, do not open door. Cool 1 hour then

refridgerate.

Note: This particular recipe works best if you use a 10 inch

spring-form pan; wrap the bottom up with foil to make a

water proof seal. Place in a water bath, then place in the

oven. If you do not use a water bath, you may need to cook

at 350 for a shorter time – but you may dry it out.

        

Now is the time ... to Spring Into Action!

Want to feel and look great for the warmer weather that is right around the corner?

We have posted a 10 minute workout video for free on YouTube.  It is the total body dumbbell weight training routine from the Fat Into The Fire Workout I on DVD.

It will get you toned and pumped up ... just in time for spring!  Enjoy!

Fat Into The Fire **FREE** dumbbell training workout!

        

Happy New Year Team FIF!  It's that time of year again to set resolutions for the new year.

Did you set any goals last year?
Did you achieve those goals?
If so, congratulations!  If not, why not?
Were the goals set too high?  Were the goals just wishful thinking and then blown off?
Were the goals unrealistic?
Was a daily and weekly plan put in place to reach those goals?

Like many New Year resolutions made, diet and health goals can easily fall through.  Many just set wishful thinking goals:
"It would be nice if I could lose weight",
"It would be nice if I could get in better health and have more energy."  
But then many go back to their old way of thinking: 
"I can never stay on a healthy diet",
"I can never lose weight.", "I never have enough energy", "Eating healthy is too hard", "Exercising is a bother."

Review your diet and health goals to determine why they weren't achieved last year, then adjust them.

Now, you've got the goal - but what's the plan to get there?

The Fat Into the Fire book and journal has the plan for you.  Did you follow the plan last year?  Did you stick with the plan? 
If not - why not?  Do you really want to achieve the goal?  If you do then read on.

What's the first step?
BELIEVE!!
BELIEVE and it can be ACHIEVED!

Continuous belief.  Believe every day.  Believe all day long.  Keep it in your mind.  Believe right now.  Believe right now!

So, what do YOU choose to do.  Do you choose to continue to put negative thoughts in your mind and tell yourself you can't succeed.
Or, do you choose to believe?

If you've read my book, then read the Missing Links section again.  Pay close attention to all of the medical studies I write about
that prove you control your thoughts and your beliefs effect your outcome.  So, what have you believed in the past?
Did you believe you couldn't do it?  Did you tell yourself you couldn't do it?

Back to your New Years resolution and goals.  They seem far off sometimes, don't they.  They seem like you'll never get there. 
WELL - WHAT ABOUT RIGHT NOW?!  Forget about talking about what you are going to do in the future. 
What are you going to choose to do right now?  What are you going to do right now?

WHAT ABOUT RIGHT NOW - BELIEVE IN NOW.   BELIEVE IN YOURSELF! 
If you think you can, you can.  If you think you can't, you can't.  It's as simple as that.

-Your Online Personal Trainer,
  David P. Morrow

        

I would like to wish everyone a Merry Christmas!  Please be sure to visit the recipes section of this blog for delicious yet healthy holiday recipes from my FIF Cookbook For All Season.

Also, be sure to check out the free Christmas Cardio short version in the free video section of this blog. 
It is from my Christmas Cardio DVD.

Your Online Personal Trainer,
David P. Morrow
Creator and Author of the Fat Into The Fire book and program

"Maximize your health to maximize your life."

        

Thanksgiving Recipes from the FIF Cookbook for All Seasons

        

A special upcoming Happy Veterans Day to everyone!

In honor of our Veterans, I included a special recipe in my FIF Cookbook for All Seasons.  I have this cookbook available in an easy to read, large print spiral bound and I also have just released it in on Kindle through Amazon.  Kindle, a wireless and portable reading device, was just named as Oprah's favorite thing.  Kindle is a fantastic way to have instant access to thousands of books, newspapers, magazines, and more, at a much lower price compared to buying the paper version of books. 
The Fat Into The Fire Book is also available on Kindle.

This recipe will maximize your metabolism and boost your energy!

        

This is so easy! 

You can perform these simple movements right along with me while at your desk right now! 

What a fantastic way to get that afternoon energy boost, relieve tension and stress.  A healthier and more productive you! 

After the 5 minute boost, watch the tips for what power foods to snack on for even more energy!

Enjoy,
David P. Morrow
Creator of the Fat Into The Fire program and
Team FIF - your free online support team to maximize your metabolism to maximize YOU

        

3/4 cup unsweetened applesauce
1/4 cup butter
8 egg whites (fattier version would be 4 whole eggs instead)
12 Tbsp cocoa powder (unsweetened)
1 1/2 cups sugar (may use less if you like)
2 tsp vanilla
3/4 cup whole wheat flour
1/4 cup soy flour
1 cup chopped nuts (optional)

Mix applesauce, butter and cocoa powder over low heat well.  Add and mix well to remaining ingredients.

Bake at 350 for 20 minutes.

Note:  Traditional brownie recipes do have a lot of sugar.  Feel free to reduce sugar content, and replace the butter with a healthier fat substitute if you like.  Remember, it's okay to splurge every once in a while, if you like!

        

A passage from the Fat Into The Fire Book:

There are studies and evidence that states beliefs and expectations contribute to health and wellness.  That being the case:  Change your beliefs and change your outcome.

"I think that everything is possible as long as you put your mind to it and put the work and time into it.  I think your mind really controls everything."
                                                               -Michael Phelps

        

        

What's the secret of Success? 

"People become really quite remarkable when they start thinking that they can do things.
 When they believe in themselves they have the FIRST secret of success."
                                                                                       -Norman Vincent Peale

        

Tap Into Your Olympic Spirit to unleash your potential!

        

I have been asked this question many times lately - Can cleansing and flushing products really flush away pounds?  Are they safe?  After researching the pro's and con's here is the information I found:

Cleansing products and programs, often referred to as 'Detox' products, claim to function in miraculous ways to remedy many problems.

From patches that you put on your feet, to strange liquid concoctions, many emphasize a fiber supplement and laxatives.

There is not a lot of scientific evidence to back up many of the products and their claims.  In fact, there is no evidence in professional medical literature.

While some may not be harmful, they certainly may be a waste of money and time.  Just like many so-called 'fat burners'.

There are some flushing and cleansing programs that lack essential nutrients.  There is one plan that puts you on a 600 calorie, carbohydrate only 'diet'.  While others lack important proteins and fatty acids.  

These  programs and products can cause dehydration and depletion of electrolytes.  Some have a negative effect on the metabolism.

Many experts suggest these products and programs could effect your intestinal system negatively by disrupting your good bacteria.  

In my opinion, here is your best defense to not get 'toxic' in the first place and to flush away fat:

Eat healthy, exercise, get plenty of sleep, and maintain your regular Doctor check ups.  Read the section in  my Fat Into The Fire book on fiber and how you can flush away fat naturally.

Remember, the human body is a very powerful protector of itself. 
It was made to excrete toxins and metabolic wastes/by-products all by itself.  No extra help needed for most other than the above mentioned healthy lifestyle.

Rather than spend your money on 'Detox' or 'cleansing' products in hopes of losing weight or curing other ailments, invest in a healthy future!

Start eating healthier, get regular with your exercise...take care of yourself.  No detox product or programs will do that for you.

Your Online Personal Trainer,
David P. Morrow
www.FatIntoTheFire.com

You can send me any question by leaving a comment on this blog or by emailing me.  Thanks.

        

Here is a quick outline of an ideal day to get the 'fat into the fire':

Step 1: 10 - 15 minutes of walking, stretching, light calisthenics, exercise video, or anything to get you moving.  Get this done first thing in the AM, even if it means getting up 10 - 15 minutes earlier.

Step 2: Eat breakfast. Time to get some protein, a little bit of carbs and hopefully some fiber.

Step 3: If the time between breakfast and lunch is greater than 4 hours...then a 100 - 200 calorie snack that has some protein should be consumed sometime mid-morning. If less than 4 hours between breakfast and lunch, then skip the snack.

Step 4: Lunch. Focus on lean protein and veggies. Large salads work great. High fiber wraps, no white bread please.

Step 5: Afternoon movement. If all you can do is a 5 - 10 minute fast paced walk or even some stretching, you can keep your metabolism alive. Avoid the afternoon 'slump' by energizing yourself.

Step 6: Afternoon snack. 100 - 200 calories, make sure to get some protein.

Step 7: Exercise. The best exercise program should include some cardiovascular work and some resistance training.

Step 8: A 'fat burning' dinner. Build your evening meal around lean protein.

Step 9: After dinner leisure 'digestion stroll'. Relax; take time to get focused with a light walk after dinner. Even if it is some simple marching in place as you watch TV.

Step 10: A very light snack before dinner is good for some, but not all. Judge for yourself what works best for you. But it can't just be 'anything'. It must be a light healthy snack that is in line with your healthy diet plan. Very important: Get some good sleep. A good night's rest is important to a healthy metabolism and a sound mind.

        

I came across this article and new study about fructose. I wrote about it in the "Fat Into The Fire" book, and this study really drives the point across as to how bad fructose is, and is a major contributor to producing body fat. It is a quick read, and VERY interesting. Here are a few excerpts, and a link to the whole article. If you are still drinking soda or fructose sweetened drinks, or if you think fruit intake on a weight loss diet is 'unlimited', then you should definitely read it.

"Limiting Fructose May Boost Weight Loss, Researcher Reports"

        

Happy 4th of July!  As I explain in my Fat Into The Fire book, you don't have to give up things you love in order to get healthier, lose weight, and get in better shape!  A prime example is my Red White and Blue 4th of July Burgers recipe from my FIF (Fat Into The Fire) Cookbook for All Seasons - Dishes Can be Delicious and Nutritious.

Here is the recipe from page 319 of the book:

We want a great burger!  Great burgers need a little fat.  Just for this festive occassion, I am suggesting ground round, ground sirloin or ground chuck.  Get the 80-85% lean range.  Every other ground beef recipe in the cookbook calls for leaner beef.  90% or leaner.  But for a celebration, go ahead and splurge a little if you like.  Enjoy!

The Hamburgers:  Makes 5 burgers:
1 1/2 pounds 80-85% lean ground beef (of course you can substitute with Turkey, Chicken, or Veggie)
5 Tbsp Blue Cheese (of course you can substitute with Feta or Cheddar)
White Cheddar cheese or part skim Mozzarella cheese
Thick sliced red tomatoes  - Fresh
Fresh Chopped Basil
Parmesan Cheese (optional)
Salt and Pepper to taste

The Optional Toppings:
Bibb or Red Leaf Lettuce, and fresh spinach leaves
Sliced sweet onions (it's great to grill these as well)
Mustard, fat free mayo (use the mayo substitute recipe from this cookbook), ketchup
dill pickles (preferably home made pickles - very easy to make and oh so good!)

Wet your hands and divide beef into 5 even portions.  For each portion, flatten into a patty.  Make an indention in the middle and fill with 1 Tbsp. of Blue Cheese.  Then, mold the beef around the cheese to completely encase it. 

Put the sliced tomatoes on oiled (extra virgin olive oil preferred) foil or in a foil pie tin.  Sprinkle with fresh basil and parmesan.

To the grill with ambition and confidence!
Place patty's on hot grill.  Sprinkle with a little salt and pepper.  Grill until done to your liking, about 5-8 minutes per side.
Place tomatoes on the hot grill and heat.

Remove the burgers and immediately top with tomatoes and cheeses.
Provide an assortment of whole wheat and whole grain buns and wraps for yourself and guests.  Top with your favorite lettuce, onions, and condiments. 

Other 4th of July recipes listed in the FIF Cookbook for all Seasons:
Lemon Basil Chicken
Red White and Blue Green Beans
Fresh Corn on the Cob
Broccoli with Red Peppers
Awesome Red Potato Salad
Summertime Raspberry Dessert
Bonus - Grilled Bananas with Orange and Chocolate

Let me know how your recipes turned out and share your 4th of July favorite recipes as well!
-David P. Morrow
www.FatIntoTheFire.com

        

        

 

Making Time for Fitness

 

Cannot get exercise ‘squeezed in’ to your demanding busy lifestyle?  Sure you can, easily, and here is how.

 

I have been passionately involved in a healthy and fit lifestyle for over 20 years.

 

During that course of time, I have coached and trained a lot of people in the ways of a fit and healthy lifestyle.

 

It is certainly not easy for people to make fitness related activities, or exercise, a habit.  Behavioral change is difficult for many at first, even though you know it is exactly what you need.

 

For those of us who love exercise, this behavior comes naturally.

 

Just feeling better and more energetic from exercise is well worth the time and effort to do it.  Looking healthier and fit is certainly a nice side item though, and eventually comes with the package.

 

In my own personal poll of why people do not exercise, the story never changes.  The common complaint many people have is that they do not have time for exercise.

 

If that is the case for you - no problem.  I have a method for all to easily include ‘exercise’ to the daily routine.  Much of this is based on the very actions you have to take anyway.

 

The key is to be creative and put yourself into more action!

 

Put yourself into action at the workplace

 

Yes, this can apply very easily at the workplace.  Best of all, getting into more action while at work will actually make you more productive at your job.  Imagine that, a healthy boost that will also make your work productivity go up.

 

Energize yourself, maximize your metabolism, and increase productivity in all aspects of your life.

 

So how can you squeeze in activity while at work?  If you are sitting, then do just that – start ‘squeezing’ that is.

 

While sitting, it is very easy (and relatively unnoticeable) to move from head to toe, quickly squeezing (or flexing) your muscles.  Now I do not mean actually moving through any great range of motion here.  If you can, that’s great.  Just a simple little flex though, is all you need.

 

What does this seemingly small task that may only take a moment or two going to accomplish?  It is all about preventing your body from becoming dormant, slowing down.  When we sit for too long without moving our metabolism likes to slow down and take it easy.  That means everything slows down, including fat burning.

 

It is a physiological fact that when we go too long without any stimulating movement, fat burning processes in the body slow down.  This usually goes hand in hand with a drop in energy levels and mental alertness.

 

Little things all add up in the grand scheme of you feeling more energetic.  The more energetic you are, the more likely you will be to put some more efforts in your exercise or activity level.

 

Fitness can be fun!  One key is simply to put yourself into action.  Don’t stand or sit idle for any great length. 

 

You can always stretch your muscles out to keep them in tune and receptive, even at your desk sitting.  Do some leg extensions in your chair at work.  Move through your body, head to toe, and do a quick flexing and stretching routine.

 

Press the balls of your feet against the floor and flex those calves.  The idea is to keep your blood flowing.  Keep your oxygen levels up with good breathing and keep your circulation activated.

 

When we sit too long at work without moving, the body, and metabolism has a tendency to slow down.  This reduces fat burning, and reduces energy levels.  The metabolism and muscles begin to become dormant. Get up and take a brisk walk every 45 minutes, and if you can’t, exercise at your seat.

 

Breathe.  All day long we sit and do not really breathe.  Take a moment several times throughout your day a focus on taking in a few deep breaths.  Really fill the lungs with air.  A few deep breaths can help relieve tension, keep the oxygen levels nice and high, and revitalize you.

 

Sit up straight, put yourself in good posture, and suck in that stomach!  Try that once an hour and you will be amazed at how much better you will feel.

 

Relieve stress, ‘tap’ away tension

 

I have what I call a ‘5 minute coffee break boost’ that you can perform right at your desk, never leaving your seat.

 

The ‘5 minute coffee break’ can be seen in full from this blog.  Look under videos in the table of contents. 

It also includes a quick ‘tapping’ routine that really helps relieve tension and stress.  Quick tapping at some key points on the body to produce vibrations that literally ‘tap’ away tension and stress.

 

Put yourself into action just a little more every single day.  Day after day, week after week, you would be very surprised at what great progress can be made in just 6 months!  Imagine the great results that could be ahead, sneaking exercise into your lifestyle!

 

Little boosters added up to produce one great end result.

 

One of my favorite way for sneaking in some leg work is to do free standing squats, leg lifts for the hip muscles or arm movements while pumping gas! (be careful!)

 

Don’t forget about skipping the elevator and taking those stairs!

 

Best of health to all!   www.FatIntoTheFire.com

 

        

        

Lose Weight and Burn Fat: 4 Magic Words For Fat Loss Success

        

What is better than a cool coleslaw for a great picnic side item? 

Here is one that is easy to throw together, and nutritious!

Super Slaw from the FIF Cookbook For All Seasons

2 packages of broccoli slaw (the pre-shredded bags of broccoli stems)
1/2 cup sunflower seeds
1 bunch green onions diced
1 cup of crushed pineapple in its own juice (use the juice)
1/2 cup of raisins (golden work nice)
1/3 cup olive oil
1 Tbsp. organic sugar (optional)
2/3 cup apple cider vinegar or white vinegar
salt and pepper to taste

Toss altogether and let sit a few hours before serving.

Be creative and add anything you like, or adjust quantites. 

The sunflower seeds give it a nice nutty crunch, and the pineapple juice makes the raisins get plump and juicy.

Can also add diced apple, green pepper, carrots for more color and beta carotene or jalepenos for spice! 

Cabbage works also in place of the broccoli.

        

Memorial Day Weekend is coming up and here is a superb recipe for the grill.  I make this a lot and it is a very unique way to enjoy shrimp. 

Spicy Shrimp Kabobs from the FIF Cookbook For All Seasons

2 pounds of medium size Shrimp - leave the shells on

Red Pepper Sauce ( Texas Pete is our fave, but Tabasco, Franks Red Hot or any other will work )

Minced Garlic ( garlic powder can sub., but chunky minced garlic is tough to beat   

Olive Oil

Use 1 cup (or more) of the hot sauce, about 1/2 cup of olive oil, garlic to taste and toss all together in a bowl with the shrimp.

Marinate at least 15 minutes, up to an hour.  Get that grill fired up and hot, and skewer the shrimp.

Baste each side with any remaining liquid once while grilling to keep them moist.

These don't take long on the grill.  A bit messy to eat, but fun, spicy hot, and delicious!

Note:  If you don't like hot sauce, substitute bbq sauce all the same.

        

Here is an article that was just published on www.ezinearticles.com

Click here to read my 'Before The Coffee Part I' article.

Enjoy, and remember, it is the little 'extra' metabolism boosters that can really add up.

Keep spiraling yourself to success!

        

Carbohydrates - You don't have to fear them.  Love them.  And still lose weight.  You just have to make the right choices, and eat the proper portions.  Don't worry if you are 'carbohydrate intolerant'...we can fix that.

Fats - We need them.  They taste good.  But we need to be eating fat in our diet from healthy sources. 

Did you know that fatty acids are essential to muscle repair?  Muscle strength and recuperation depends on fatty acids in our diet.  We aren't talking about the fat in your favorite junk food or the grease that your fave fast food restaurant uses.  We are talking about healthy fats from health food sources.

Low Calories - No Thanks.  With Fat Into The Fire, we want to eat to have a fast, healthy, energy producing metabolism.  This means eating enough food to FUEL our bodies with plenty of energy while burning away any excess body fat we do not want. 

Remember, it is State of Mind, Fuel, and Physical.  All three links of the Fat Into The Fire Book for success.

Not starving ourselves.  Fueling ourselves for maximum output.

On occassion, to trick our bodies and throw a 'curve ball', a low calorie day can be a good thing.

But a day after day low calorie diet is a plan of destruction.  Physically and mentally.


Fat Into The Fire presents a balanced diet that will leave you feeling healthy with plenty of energy.

        

 

For the ‘chocoholics' out there, Dark Chocolate being so ‘heart healthy' is a true gift.

For those who do not like chocolate (is that really possible?) - You may want to reconsider.

Healthy blood flow is very good for the heart.  Blood vessels that can dilate and relax is an indicator of healthy blood vessel function.  The opposite of that is blood vessel stiffness which indicates diseased vessels and possible atherosclerosis.

Dark chocolate is one of the best sources of flavoniods, which keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries.

Keep in mind that it is the cocoa that makes dark chocolate so healthy. 

More cocoa in a chocolate bar = more flavoniods

That is why dark chocolate is so much healthier than milk chocolate. 

A Harvard University study found that eating dark chocolate three times a month could prolong a person's life by roughly one year. Another study by Dundee University found that volunteers who ate dark chocolate cut their risk of developing blood clots by about 75 percent.

Dark chocolate incorporated into your diet is so healthy, that it shouldn't even be considered ‘cheating'.

Moderation is key with anything, as I emphasize in Fat Into The Fire.

Eat dark chocolate, enjoy life, and be heart healthy!

Sources:

http://www.caloriesperhour.com/news_060208.php

http://www.webmd.com/news/20040601/dark-chocolate-day-keeps-doctor-away

-David P. Morrow
www.FatIntoTheFire.com

        

The ever famous Grapefruit Diet.  You can read all about it online.  It's been around forever.

Yet supposedly nobody takes claim for 'inventing' it.  But does it work?  That's the question.

Of course it does - thats the official opinion of Fat Into The Fire.  Read on for the full story.

Meaning, adding grapefruit to your diet can be helpful for weight loss and health.  Here is why.

Grapefruit has a low glycemic index, fiber, is acidic (helps reduce feeling of hunger), and is low calorie.

A good source of vitamin C.  Definite qualities of a good food to include in our diets.  But there is more.

Naringin is a compound in grapefruit that some say helps increase the fat burning effect of caffeine.

Also, the enzymes in grapefruit supposedly act with protein food to increase fat burning.

Now this is all debateable.  Regardless, the Grapefruit diet is an easy to follow formula.

1/2 a grapefruit ( or 60 - 90 calories of grapefruit juice) BEFORE each of 3 daily meals.

Think of grapefruit as an 'appetizer'.  The idea is that it will reduce your hunger, therefore reduce calorie intake.

As for your meals, protein is emphasized, with starchy carbohydrates to be eaten as little as possible.

Load up on the fibrous and low calorie veggies.  What does that leave us with?

A high protein, lower carbohydrate, low-medium fat intake diet plan.  Definitely a diet for weight loss success.

So what about your snacks?  If you were going to take the Grapefruit diet to an extreme, then your

snacks could also include grapefruit, along with a hard boiled egg, nuts, or cheese.

If you use juice, you could use some protein powder with it.

If you are taking any medications, check with your doctor.  Most doctors advise not taking medicine with

grapefruit juice due to reactions that either increase or decrease the specific medicine.

Now, the Grapefruit diet may not have any real 'magic' behind it, but it will work.

It is simply just a healthy way of eating, permanent or not, that could very well help you lose weight.

Building a 'diet' around grapefruit is certainly a lot cheaper than weight loss drugs and OTC diet pills.

Certainly a lot safer as well.  Think of grapefruit as your 'fat burning supplement'.  Save money and your health.

You can read more by clicking on the following links:

Science Blog

Every Diet - An interesting diet resource of 'diets'

AOL's take on it

PS - Now I am not suggesting we all start eating grapefruit 3-6 times per day.  But it is an interesting novelty.  Just like your workout routines, sometimes we need to change our structure to keep it interesting.  Do something different and have a unique plan.

Perhaps a day or two on the 'grapefruit diet' would not only be something different, but fun.  It's all about keeping yourself on track.  Eating healthy and making wise choices to fuel our bodies.

-Your Online Personal Trainer,
  David P. Morrow
www.FatIntoTheFire.com

        

Can I Cheat?  I just could't wait to write this Chapter! 

Cheat on your diet?  Still lose weight and burn fat?  Definitely!

Fat Into The Fire presents 3 methods of 'cheating'.

What defines 'cheating' on your diet anyways? 

And is it something you have to feel 'bad' about?

For some, it is clear cut.  It is consumption of JUNK FOOD.

Others, cheating means eating more food than they should.  Healthy or not.

So what is your favorite 'cheat'?  Twinkies.  Ho-Ho's.  Full Fat Ice Cream.

Greasy foods like pizza, french fries, and a nice fat cut of steak.

Does cheating mean you turn into a carbo-maniac?

How about M&M's for breakfast?

I had a friend in college who just hated dieting.  He would complain

that the first couple of days he could handle okay.

But by day three, he would be eating M&M's for breakfast.

I always say there is 'room for anything'.  Never say NO to anything you like.

Life is too short to avoid your favorite 'vice' foods. 

But you also want enjoy life to the fullest by leading a healthy lifestyle.

Enjoy life with a Maximized Metabolism.  Full of Energy and Productivity.

Can you 'cheat'?  Yes, you can. Fat Into The Fire will show you how.

        

"Fast Food May Be Dangerous To Your Health" - Mr. FatIntoTheFire

What about nicer 'sit down' restaurants?  The portion sizes will wreak havoc on your fat loss goals.

Sodium, lots of oil, grease, fat, mayo, sugar all served up super-sized or on a huge dinner plate.

Too much fat.  Too much carbohydrates.  And yes, too much protein.

With all the extra side item calories like extra bread, chips, appetizers, desserts, etc.  There goes your diet.

But it does not have to be that way.  Combine some discipline and some awareness, you can safely eat out.

Discipline - Be determined when eating out to stick with your healthy diet.  This means making healthy food choices and eating proper portions.  Remember portion control is critical.  Do not eat enough food for two people!

Awareness - Train yourself to be completely aware of all menu options and determine what are healthy choices.  If ever in doubt, seek help from your server or the manager of the restaurant.

Chapter 20 - Eating Out offers many tips and suggestions of how to eat out and still stay on track with your diet program in a healthy, positive, productive manner.

        

Can you guess how many fat grams and calories were in your last meal?

Not just a wild guess.  A real good estimate.  Do you know how much you are eating?

Perhaps you would be shocked at the calories and fat in a typical fast food meal.

How about lunch or dinner at a 'sit down' restaurant. 

Restaurants serve such huge portions.  Are you eating all of that?

With Chapter 19 - Portion Awareness, I show simple methods to put you 'in the know'.

How to educate yourself very easily so you can become aware of what you are eating.

Knowledge is King.  With awareness, you can take action for success.

        

Balanced and Realistic.  Easy to Understand and Apply.  COMPLETE.

That is one of many ways to describe the FIF dietary suggestions.

My own personal approach to a healthy diet is one that is easy to stick with. 

Healthy eating should be a natural lifestyle behavior.

You are the one who makes and decides what you are going to feed your body. 

FUEL

Do you want to fuel your body in a manner that will turn it into a FAT STORAGE MACHINE?

Or do you want to be an energized FAT BURNING MACHINE?

Healthy decisions about the food you eat.  Every day.  You will achieve your goal.

        

 "How many calories am I supposed to eat?"

In chapter 17, Fat Into The Fire provides precise guidelines to get a calorie estimate.

However, it is an estimate.  Once you have a number to 'base' calorie intake on, you may need to adjust.

Not all people need to count calories.  However, it is very educational and provides awareness.

If you have no idea how much you are eating, counting calories puts you back in check with portion control.

So many people have lost touch with proper proportions. 

That is one reason obesity has become such a problem.

If you don't know how much you are eating, take action.  Take control.

Get yourself on track.  Monitor how much you are putting in.  Check the end results.

It is simple.  Get on the scale.  Grab the tape measure.  Measureable results.

 

        

Your Daily Food Intake - Look back on your food intake of yesterday.

Do you think yesterday made your body fatter, leaner, or just stayed the same?

Think about this.  At any given point in time.  You are either BURNING FAT or STORING FAT.

Which is totally up to you.

Your daily food intake.  Meal to Meal.  Snack to Snack.  Partially determines if you are making or burning FAT.

Chapter 16 - How To Eat To Achieve The Results - Is a presentation of a FAT BURNING diet.

How to eat to maximize your metabolism.

If you have no idea how to get your diet shifted to a fat burning diet, instead of a fat storage diet.  This is for you.

Maximize your Metabolism.  Follow an energy producing, muscle toning, and fat burning diet program.

I show you how to make protein the focal point.  Not a high protein diet.  Not NO FAT, and NOT NO CARB.

A balanced and realistic approach.  One that you can easily enjoy and live with.

Best of all - one you can achieve RESULTS with.

        

Hello Everyone,

It is a Monday - the perfect day for a little Physiology 101, Fat Into The Fire style.  That is, understandable and easy to apply.

With all the talk about 'Fat Burner' pills, are people over looking the fact that we already have a body filled with 'Fat Burners'?

We just have to 'turn them on'.  You can CLICK HERE to read my latest post on the Fat Into The Fire wordpress blog and find out how to 'crank it up'!

-David

 

        

Excuses, Excuses, Excuses.

Why so much procrastination when it comes to our health?

Why do we ignore one of the vitally important aspects of our lives - how healthy are you living?

Is that meal or snack a step towards a healthy lifestyle and for your own improvement?  Or a step away?

Perhaps you are letting days go past with no physcical activity or exercise.

It seems so easy to start whipping out excuses and reasons for why we are not exercising or eating healthier.

Excuses are invalid reasons.  Excuses are statements for not being responsible.

Take some time and think about what it is that may be stopping you. 

Chapter 15 - Excuses - Stop Them From Stopping You will help you get past these common excuse barriers.

Remember - little steps in the right direction in time will lead you to your goal.

Everday, persist with discipline in a healthy lifestyle.

        

Hello Everyone,

I wrote a "5 Fast Track Tips To Fat Loss" article for an online magazine that has had almost 500 views in barely 10 days.

Just wanted to pass it on the the FIF Bloggers.

CLICK HERE! To read the article.

You can also E-mail the article to any of your friends at the top right side of the website.

Hope you enjoy!

-David

        

Minimal Maintenance With High Results.  The "Fat Into The Fire" method.

Exactly how are you 'programmed'?  Ever thought about that?

In the 'Missing Links' section of "Fat Into The Fire" I write about increasing your mental awareness in order to make a fantastic change for the better of your whole self.

Once you achieve this - it is easy to keep up with. 

Chapter 14 - Training the Mind to Keep Up With The Body presents the idea that we can get ourselves on this 'frequency of success' with perpetual automation.

That is - follow the "Fat Into The Fire" techniques, methods, and positive lifestyle changes - and it will be so easy, it will practically occur automatically.

Imagine that.  Program yourself for Automatic Success! 
Fat Into The Fire will show you how.

        

What we think.  What is going on in our minds.  Thoughts, reactions.

Can the psychology of ourselves effect us in a physiological manner?

Of course it can.  People make comments about the 'mind-body' connection.

But have you ever really given it some thought.

Chapter 13 - Metabolism and The Psychological Link gives insight to this important topic.

I jokingly say that Fat Into The Fire is a psychological and physiological thriller.

But this is actually true.  The 'dramatic' cover speaks for itself.

Fat Into The Fire is not just another diet or weight loss book.

I hope that these 'chapter comments' give some more insight into the vital and powerful information in the book.

        

Do you know what Thermogenesis is?

You should - it is happening in your body right now. 

To what extent is a direct reflection of how much body fat you are burning away.

If you want to burn off excess body fat then you certainly want some good thermogenesis going on.

Fat Into The Fire, the entire book, presents many aspects that INCREASE thermogenesis in our body.

Chapter 12 - Thermogenesis, give a summarized description of what it is.

Now, before you run out looking for those "Fat Burning" thermogenic diet pills, read on.

The maximum ways to induce thermogenesis are not in a bottle.  Not even close.

Yes, some of those 'diet pills' can help, but it is a somewhat trivial amount compared to other aspects.

Good news though - the maximum ways to induce thermogenesis are in Fat Into The Fire.

All you need is the book.  No pills.

        

What kind of Chapter title is that........................Your Stomach?

Well, that is what we dump all of our food into, so it only makes sense to give some basic physiology of the stomach.

And what about the psychology of the stomach?

Having an awareness, or education about something, can make the difference between success or failure.

At one of my book signings, a woman exclaimed to me that she would love to lose weight, but she had not idea what Metabolism was. 

Whoa!  That sounded like an 'emergency' situation, so I quickly put a "Fat Into The Fire" book into her hands!

Chapter 11 - Your Stomach will give some insight and guidance to help you achieve your weight loss or weight management goals.

        

Hello Everyone,

The Fat Into The Fire blog is to provide a wealth of information and support.  That is one goal of this site.

However, I have been wanting an 'extra' area to simply post some extra 'fun' stuff.

Want to write about your vacation and how getting in better shape made it all the more fun?

Want to tell us about a great restaurant in some cool part of the world?

I have started a new blog at www.wordpress.com for Fat Into The Fire.

Maybe you have a good joke or story about fitness?

Ideas about how we can really help the growing o b e s i t y problem in America?  Big ideas or small.

Click here to check it out!  Think of it as a 'free for all' fun fitness blog.  A cool place to express anything 'off the

cuff' or just an outlet to share with others.

Best of health and fitness to all,
David.

        

Did you know that your body is either storing fat right now, or it is burning fat right now? 

It is either one or the other.  So what would you prefer?  Store Fat or Burn Fat?

Physiologically, the human body cannot do both at the same time.

Storing fat and burning fat for energy are conflicting metabolic body processes.

Here is the good news though.  You have complete control over what is going on with your metabolism.

Fat Into The Fire, the entire book is devoted to you achieving a maximized metabolism.

Protein.  Fat. Carbohydrates.  Food is our Fuel.  Chapter 10 touches on how metabolism and Fuel intake are related.

With the proper fuel intake, you can maximize your metabolism and maximize your fat burning!

        

As fast as a rabbit.  Slow as a turtle.

Does it really matter how quickly we are heading towards our weight loss and fitness goals?

Or is it more important that we are on the right track?  Positively making progress in the right direction.

Every healthy snack.  Every healthy meal.  Moves you closer to your goals.

Every time you exercise for even just 10 minutes.  It builds up and those 10 minute workouts add up to hours.

In Chapter 9 - Maximize Metabolism, I present a plan for High Speed Fat Loss, and a more subtle approach.

Low Speed Fat Loss.  There is nothing wrong with low speed.  What is important is perpetual progress.

Just remember, F A T I N T O T H E F I R E !

        

        

Fat Into The Fire has a goal with the Blog.  We want it to be a great resource of truly useful information.

Information to help you maximize your metabolism.  Burn away Excess Body Fat.  Obtain High Energy.

Gain productivity, creativity, have a better state of health.  Maximize your Metabolism to Maximize You!

Feel free to share this blog at http://blog.fatintothefire.com with all your friends, family, and co-workers.

And thanks to all those who have been sharing their comments and success stories!

-David P. Morrow
Author of Fat Into The Fire
PS - The best place to buy the Fat Into The Fire book is on Amazon, click here for the best prices you will find!

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What is Metabolism anyways?  Overweight people just love to say they have a slow one.

That could very well be true - great news is that Fat Into The Fire, the entire book, is all

about Maximizing Metabolism.  An optimally running metabolism is vital for many reasons.

Maximizing Metabolism = Burning away excess Body Fat at Top Speed.

Probably the #1 reason why people buy Fat Into The Fire.

More than just burning fat and calories though.  Metabolism means Energy.

Metabolism is directly related to our health, the efficiency and procuctivity of our 'system'.

Are you in control of your metabolism?  Is your metabolism even 'on'?

Find out now!  Chapter 8 - Metabolism Link to The Body - The information you need.

Optimal health, energy, and fat burning. Maximize You!

NOTE:  What if your metabolism is almost off?  What could you do?