Wouldn’t it be awesome if you could eat healthy food and also have dessert?

I was in Argentina a couple years ago, and we had an awesome barbecue dinner. Afterwards, they asked us if we wanted dessert. Because I was in a more Germanic area, I assumed dessert was going to be some type of delicious German pastry.

They brought out apples and bananas.

“That’s not dessert,” I protested ungratefully! “That’s fruit!”

Oh, how times have changed!

A healthy dessert – not simply fruit

At least in the U.S., we’re heading towards the Thanksgiving season. I’m developing several recipes to make this year’s Thanksgiving much healthier than others in my family’s past.

I wanted to share with you this really simple – but totally delicious – recipe as a dessert possibility.

If you like apples, this will be right up your alley. In this example, I use the oven. But one of the best things about the recipe is it can be made in the microwave!

Ingredients

• 4 apples, cored but not peeled
• cinnamon
• nutmeg
• drizzle of honey

Directions

1. Preheat the oven to 350 degrees F.
2. Stand the apples up in a baking dish so the core is open to the top.
3. Sprinkle a bit of cinnamon and allspice into the core. Try to let it get on the apple rather than all fall through the core to the dish.
4. Drizzle a small amount of honey – less than a tsp – into the core as well.
5. Bake for about 25 minutes or until the apples are soft.

As I mentioned, I’m just finishing up a recipe book for Thanksgiving. This apple recipe is in it, along with a bunch of other great fall recipes.

I’m going to let my mailing list members know about it first, and probably at a 30% discount. If you’d like to be among the first to know about it, go ahead and sign up for the mailing list.

Let me know how you like this simple recipe. And I hope you have an awesome and healthy holiday season!

Jason has been overweight his whole life and is on a journey to being healthy and fit. He writes about his 4 Hour Body adventures with tips, encouragement, and advice on FindingMyFitness.com. Subscribe to his newsletter to get some more great “slow-carb” recipes!

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Tim Ferriss and LiftApp announced a MAJOR Weight Loss challenge – 1 million pounds is the goal – and if we all pony up ($50) then we all stand a chance at winning a portion of over $1 million!

From 10/23 through 11/16 we’ll be participating in this challenge – won’t you join us?

How to get started

First – download the LiftApp from the AppStore (if you’re an Android user like me – we can use the 4 hour body app or Lift has a spreadsheet/website we can track on)

Then go to DietBet and sign up for the 4HourBodyDietBet (this is optional)

Next, take measurements (ideally bodpod or dexa bodyfat measurement) but at least take before photos (front, back and side) and start planning out your meals – (hint, here’s a great resource for some slow carb slow cooker meals)

The idea is to use social proof, social accountability, and money as a motivator

As Tim points out in his recent post about the challenge – people work harder to NOT lose money than they do to EARN money – I know we’re weird creatures – but, it works and it gives us a good reason to get strict before the holidays.

Let’s get this started – what are you waiting for???

Resources:

Lift Blog

LiftApp

Tim Ferriss Announcement

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Here’s a couple dozen recipes you can prep in less than 10 minutes and give you tons of bean and legumes options!

Honestly, I’ve put this together because like you, I find it easy to get sick of eating black beans the same old way.

I also notice that when I get bored with them – I start omitting them from my diet…and when I do that – I start going off the rails (something about the beans just helps me stay on track better!)

I don’t believe you’ll be disappointed in this cookbook – please check it out here

Seriously though, these recipes are designed to be simple to put together, throw in the crockpot and leave until later and you’re ready to start serving. In reality, you don’t even need a slow cooker – you just need a pot and beans and some spices and condiments and you’re good to go.

If you do pick it up – I would love if you’d leave a review (obviously I’m looking for 5 stars – but I love honest, constructive feedback – that’s the only way I can learn what I’m doing right or wrong!)

Oh, and if you haven’t already – please “Like” us on Facebook!

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4 Hour Body/Paleo mashup – Chili Non Carne

First why am I calling it a mashup? Because it has hallmarks of both slow carb and paleo. It has all the traditional chili seasonings but is straight up vegetarian. And, it was good!

• 1 29 oz can of black beans – drained
• 2 22 oz can of tomatoes and green peppers – drained (RoTel is an easy brand to use)
• 1 medium sweet potato, peeled and chopped into 1/2″ chunks
• 2 tbsp sofrito (you can make your own with this recipe or buy Goya brand available at most supermarkets)
• 1 tbsp chili seasoning
• 1/2 tbsp adobo seasoning (again I use Goya brand)
• 1/2 tbsp cumin

This is difficult though so get ready to work… Take all of your ingredients, place in a 4qt or larger slow cooker and turn on low for 6-8 hours or high 4-5 hours. Check toward the end of your time to make sure the potato has cooked (it will be very tender/melting) Honestly, it couldn’t be easier.

How was it?

I was skeptical because I’ve never been a fan of no meat chili – but, this turned out good and it really did taste great.

For those of us doing the 4HB strictly, you could easily subtract the sweet potato and sub in another small can or 12 oz of another preferred bean of your choice. Freezes/refrigerates well and I’ve used the leftovers with a few eggs as a quick breakfast.

**I apologize for not getting a pic**

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The latest ‘food replacement’ fad nowadays is Almond Milk – If you or your kids aren’t fond of cow’s milk (or you have an intolerance to it), or your simply avoiding it because it’s not on the Paleo/4HB diets – then almond milk makes a perfect alternative.

Almond milk is not milk as we know it but rather a “milky” sort of drink derived from ground and soaked almonds.

I’ve had friends ask me if this is just a case of “paleofying” a traditional food – and to that I would say no…almond milk is totally different than regular dairy and has a host of benefits so adding it to your diet isn’t simply just using it as a dairy replacement

Healthy, low fat and low calories

I’m not one to stress about the fat content of my foods (except for trans-fats which are deadly and articially made). But if you can’t shake the notion that you need to be concerned about the fat in your diet – then almond milk should ease your worries.

If you’re following 4HB/Slow Carb – then you know one of the maxims is to avoid “drinking your calories” - so you might want to be careful using this stuff on 4HB, but if you’re on a traditional Paleo diet, this is a great drink to include – especially post workout.

Those of us interested in weight loss will be pleased to know that almost half the calories in a single serving come from healthy fats which will actually help in reducing blood pressure and cholesterol.

Almond milk is also an excellent choice for those who are lactose intolerant or those wanting to avoid soy milk.

It’s also a great low carb option as almond milk contains only 6 grams of carbohydrates!

Nutrient dense composition

Almond milk contains a number of nutrients and benefits bundled with it. One serving will give a person at least 30% of his/her daily calcium need.

It is also rich in important vitamins like D and E, Manganese, Magnesium and Riboflavin

It is low in sodium, which is good thing because most of us get entirely WAY TOO MUCH sodium in our diets.

Riboflavin helps to hydrate the skin and keep it supple and it also enhances Vitamin B6 which ensures good cell regeneration, growth and repair.

Anti-oxidant rich

For all of us beauty conscious people out there – almond milk is a good friend to have.

As mentioned earlier, almond milk is an excellent source of vitamin E, a powerful anti-oxidant that helps regulate your body’s use and availability of Vitamin A as well as improving skin health

Anti-oxidants act as shields for skin cells against the attack of free radicals.

Build Muscle

Looking to pack on some muscle in addition to losing fat? Almond milk can increase muscle power, which is good for those of us that enjoy lifting weights.

With the presence of  riboflavin (which is a form of Vitamin B and iron) you get a potent tool for the production of energy in your body – it also helps with converting carbs to glucose.

An additional benefit? A high dose of riboflavin appears help with the prevention of migraines.

Want to make your own Almond Milk?

Here’s a simple (but not exactly quick) recipe for making your own, homemade almond milk. This takes at least 24 hours to make (almost all sitting time)

One extra benefit? the “leftovers” can be used to make almond meal…

• 1 cup raw almonds
• 3 cups water
• 2-3 dates (optional)
• 1/2 tsp vanilla (optional)

Preparation:

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I decided to try a little something different than plain ol’ grilled chicken – I made a chimichurri sauce and marinated the chicken in it.

Chimichurri is simply a traditional South American sauce/marinade used on grilled meats – typically it will be used for beef, but it can be used for any type of meat really. It’s similar to a pesto – but instead of basil, we’ll be using parsley and lots of garlic!

You’ll want to make extra – because aside from the marinade, the chimichurri makes a great dipping sauce too!

First, here’s the chimichurri sauce recipe

• 1  cup firmly packed fresh flat-leaf parsley – stems trimmed
• 3-4 garlic cloves or 1-2 tbsp of minced garlic
• 2 teaspoons dried oregano
• 1/2 cup olive oil
• 2 tbsp white wine vinegar
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon red pepper flakes
• juice of 1/2 lemon or lime
• 1/4 cup firmly packed cilantro – stems trimmed (*optional – this is not traditional)

Place all ingredients (except olive oil) in a food processor and pulse to mince. Once everything is nicely mixed, turn food processor on and slowly add olive oil into machine to make the sauce. Transfer to bowl

Grilled Chicken

• 1-2 pounds of boneless, skinless chicken breasts
• Chimichurri sauce

In a big bowl marinade the chicken breasts in chimichurri sauce – fully cover the chicken breasts, pierce the breasts with a fork and let sit for 2-4 hours, up to 24 hours (in the refrigerator)

If chicken has been refrigerated, let marinating chicken breasts sit at room temperature for about 15 minutes.

Get grill heated to medium-high heat (~400 degrees F) or if you’re using a grill pan, heat on the stove over medium-high heat. Do not use too high heat or you’ll char and burn the chicken breasts.

Remove chicken from chimichurri sauce and place on the grill (or grill pan) – get rid of the marinade (I hope you know better than to do this BUT, DO NOT USE THE MARINADE LEFTOVERS AS SAUCE!)

Grill until cooked through, probably about 8-10 minutes per side (if you are unsure, with a clean knife cut into the thickest part of the breast – if it’s no longer pink it’s cooked). Remove from grill/pan and let sit for 5 minutes or so before serving.

If you made extra chimichurri sauce, drizzle it over the grilled chicken and add a side of beans for a 4HB meal or some roasted/steamed veggies for a Paleo perfect dinner!

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Things were crazy for a while in my household (all good) – and although I love Paleo/4HB I found myself stressing out about how and what to write about.

I realized that I was more concerned with how to “SEO” my recipes and articles, rather than just enjoying the cooking and eating!

That’s changed – I am back, and I’m going to be focused on eating, paleo/slow carb/4HB and exercise…and I’ll let the search engines worry about themselves…I’m going to focus on putting out good info, good recipes, and good workouts

That being said – I do have a few things in the works

• the slow carb/slow cooker cookbook – is essentially completed! There are approximately 150 recipes included in it – and they range from beans, to meats, veggies, even some sauces…
• I’m working on a intense 6-8 week workout program that will incorporate some of my own theories on fat loss and exercise along with paleo/slow carb eating principles and fasting/refeeding
• I think I’ll be making some changes here at 4HBZ – looking to get the site more like a recipe/cooking site + recipe exchange…so watch for a new look in the near future
• Also, I’m open to all sorts of guest posts, recipes, etc…if there is anything you would like to see on here that I’m not covering feel free to request it!

Also – I have a special “gift” for my newsletter subscribers – if you’re not on the mailing list please make sure to sign up here:

Stay In the Zone!

I’ll be sending out an update shortly to my list subscribers – so please make sure you’re on it!

Brian

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• 6 eggs
• 1 zucchini diced
• 1/4 yellow onion diced
• 2-3 slices bacon
• 2 turkey sausage patties chopped into little pieces
• tomato
• 1/4 cup shredded cheese – optional (disclaimer: cheese is a no-no on 4hb and Paleo – but it tastes oh so good on a frittata!)
• salt/pepper to taste

preheat oven to 400 degrees

In a medium skillet fry bacon until almost done then add diced zucchini, diced onions, and turkey onion until all is cooked up nicely (probably about 5-8 minutes after placing in pan)

in a separate bowl scramble all 6 eggs and season with salt and pepper.

transfer bacon/sausage/zucchini/onion mix to a greased small baking pan, add in eggs, mix everything up well and top with cheese if using and tomato slices – bake in 400 degree oven for approximately 20 minutes – take out, transfer to a plate and serve…

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This notion isn’t shocking – anytime you move away from a real food diet towards one like the American diet of highly processed foods, preservatives, and added sugars you are going to see weight gain.  What’s interesting is noting the acculturation of the Mexican youth leading to the weight gain.

Life As A Plate

another food blog – I feel oddly connected to her – she’s from Jersey, I’m from NY (Long Island) – she relocated to the midwest (Iowa), I relocated to the midwest (Oklahoma) – she’s following a “paleo” style diet and doing well, I’m doing the same…I think things end there – her blog is beautiful and lots of nice pics of her food making me hungry…

Why Fit TV

Okay so the name could use a little work – but this is a new venture by fellow blogger and 4HB success story Justin (from MyFourHourBodyDiary.com).  Nice quick vid with Justin and his personal trainer partner – they jump in to the question of whether you can have shortcuts.  At just about 6 minutes it’s the right amount of time – not too long, but long enough to put out some good content.

An Apple A Day Is Not Enough

Taylor Mali is a spoken word poet/artist/teacher – this is a great video pointing out the importance of nutrition and diet for our kids.  As a school counselor by profession – I think this is more important than any subject we can teach and test on.  Not everyone will go into a field requiring higher levels of math, or the ability to write 30 page essays, or name the signers of the Declaration of Independence – but all of our kids will have a job called “Life” and learning about health and nutrition should be of utmost importance in our public schools, unfortunately it’s a secondary (and often-times tertiary thought, if it’s thought about at all).  For example, here where I work we do not have a health program.  It’s a damn shame I say – but, anyway, Taylor Mali’s videos are awesome – check this one out!

Do you have any links I should be aware of?  Please let me know about them in the comments or email me!

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