Quinoa Cookies (pronounced "Keen-wha"): 1/4 cup honey, 1/4 cup blue agave nectar, 1/3 brown sugar, 3/4 stick of organic butter, 1/2 cup organic peanut butter, 1/2 tsp vanilla, 1 cup organic brown rice flour, 3/4 cup quinoa flakes, 1 tsp baking soda, pinch of sea salt...this made 36 cookies! (so each cookie is low gylemic and filling for a quick treat - NO - do NOT eat all 36 at one time) :)

Heat oven to 350 degrees. Beat honey, blue agave nectar, brown sugar, butter, peanut butter and vanilla in medium bowl until creamy.

Combine brown rice flour, quinoa flakes, baking soda and salt in small bowl.

Add to mixture and beat until well blended. If desired, you can add some walnuts or other nuts here.

Drop rounded 'dollups' about 2 inches apart from each other onto ungreased cookie sheet.

Bake 12-15 minutes or until light golden brown.

Cool 1 minute before removing from cookie sheet.

Enjoy!

I am asked all the time - "what should I eat throughout the day?".

That's a little tough, depending on what your goals are - but let's say for the sake of this conversation, you are trying to get fit, strong and lean. Sound good?

OK, here is a quick "blueprint" of what a well-balanced day might look like:

Breakfast - 1-2 whole eggs, 1 slice Ezekiel toast, 1 apple,
Green Tea, fish oil or krill oil supplement.

Snack - 1oz raw almonds, 1 pear, Green Tea

Lunch - Grilled chicken/salmon or black bean salad with spinach,
onion, peppers, mushrooms, etc., 1 banana or bowl of cherries,
2 cups unsweetened iced tea with lime or lemon (and be sure to
keep drinking good ol' fashioned ice water for proper hydration)

Snack - Unlimited raw vegetables (you chose) and hummus

Dinner - Protein and vegetables and fruit...so this could be a small
piece of steak, chicken, or fish, along with your favorite
vegetables, and a bowl of your favorite fruit. Throw a little
avocado/salsa in every now and then to mix it up.

Now, listen - this blueprint won't change too much, with the exception of a slight
variation in your main course at dinner, right? And then once per
week schedule a meal of your favorite food. But can you see the outline?

You are pairing up lots of veggies, fruits with protein and fats...no processed
junk....just real food, well balanced.

Everyone can stick to this plan - it's not a "diet", it's a lifestyle.
You'll essentially approach food with this mentality from here on out.
This nutrition approach will start ripping off the blubber sooner rather
than later - guaranteed - without STUPID and RIDICULOUS diets.
This is also how you'll need to eat for the rest of your life.
It's not hard, it just requires a little practice.

Keep at it and NEVER give up.

"Yes, YOU can have the perfect body in "just minutes a day" with the..."‏
(fill in the blank with the name
of any weird looking ab/diet/gimmicky gizmos you see
during late-night scams...er, I mean infomercials).

If this is not the most stupid thing in the world, I'm not
sure what is...please hold your laughter until :11 into video.

I feel so dirty. ;)



Thoughts?

There are 88 days left in the 2009...how's that "I want to get in better shape" resolution from LAST New Year's Eve coming along? If you are like most Americans, you might still be struggling to see the light at the end of the tunnel.

Don't worry...the good news is that today is a great day to get a jump start on changing the way you feel, the way you look and to make the coming 2010 the FITTEST year ever!

Here are 4 simple steps you can use right now to create in change your body, even during the upcoming calorie-fest of a holiday season (think cookies, cakes, candy, Thanksgiving meals, etc.).

Start TODAY and you will see the wheels of change get into motion:

1) Never, ever, EVER give up.

If you stumble, get back up. I know this is brain-dead simple...but so
powerful. Get social support from a friend; especially in a like-minded
setting like our results-driven team at Sexy Core Boot Camp. When you surround
yourself with that kind of motivation, it will make things a lot easier to move
forward during challenging times.

2) Be consistent with your nutrition compliance.

Stick to whole, natural foods (unprocessed) 90% of the time and you will change
your body - guaranteed. The best foods are the ones WITHOUT an ingredient list. (IE: veggies/fruits/lean meats).

You can avoid junk food, sugar, and mindless
snacking by simply planning ahead and packing/preparing better choices
to safe-guard against these waist-expanding mistakes.

3) Make small, baby step changes today for big time life-long
changes that will guarantee you'll never get out of shape again.

Once those strong healthy LIFESTYLE habits are locked into place,
they are going to have immense power in keeping on track when you
those old nasty habits try to creep back into your life.

Even when you are feeling a little heavy from a huge holiday party,
your LIFESTYLE habits will take over and keep you in the right direction.

4) Be accountable for making the right nutrition and exercise choices.

With a food journal, it will help you eliminate the mistakes you are making.
It will put into writing what you are putting in your mouth...that is powerful.
I've said it before. Surround yourself with like-minded folks who will NOT let
you fail. Don't skip your workouts. Be accountable to a team effort like our
campers enjoy.

5) Exercise smarter, not longer for better results.

There is more research than ever that tells us short, high-burst exercise is
WAY more effective for burning fat and changing your body than slow boring cardio ever could. In fact, simply going out for a jog or hitting the treadmill for an hour produces LITTLE results when it comes to transforming your body.

Don't get me wrong. Movement, general exercise is good (although sometimes a bit
boring).

But if you are all about better, faster results and wish to transform your body in the shortest amount of time, you better change up the way you workout, like we
do during our new, explosive routines at Sexy Core Boot Camp.

There you have it...now get ready for a fantastic season of fat loss and body transformation!