Newsletter - Order this Not That

Your Guide to Eating Out Right

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.

When the waiter comes she is still deep in thought over what to order. "What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, "I'm trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. "The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread. 

That's a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don't Order

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won't undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it's plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don't fill you up. This means that you end up taking in far more calories than you bargained for.

Don't Order

• Regular or diet soda. On one hand you're drinking corn syrup through a straw, on the other you're drinking chemicals that cause you to crave sweets. It's a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it's sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don't laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don't ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you'll feel after eating a healthy meal.

Don't Order

• Pasta. I don't care if it comes with red sauce or white sauce, meat or veggies. If you're trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you're craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

Here is a real cool video I did a while back at Kitchen64. Check it out.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

Focus on the New Additions

So you've decided to ditch your old eating habits and to embrace a new diet of lean proteins and lots of veggies. You know that your new eating strategy will lead to many pounds lost…but you can't get your old favorite foods out of your mind.

Watch out!

When you spend time dwelling on the burgers and pizzas that you loved, you're setting yourself up for a relapse.

The best way to stick with your new healthy eating habits is to focus on all the new foods that you now enjoy. Get a new cookbook or visit websites that present new and tasty ways to prepare healthy food.

Find new favorite foods to love – foods that are healthy and guilt free.

Protein Pumpkin Pancakes

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here's what you need…

• 4 large eggs
• 3/4 cup egg whites
• 1 can of pumpkin
• 1 cup almond meal
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• dash of nutmeg
• 1 teaspoon ground cinnamon
• cooking spray

1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Why I'm SICK of the Fitness Industry!

Check out the following email I just received -

Hey Sean how are you? I remembered that you are a fitness coach and need advice. I bought Jillians cleansing system and fat burning kit. Jillian from biggest loser. Any how I have been doing it for a week and haven’t felt any changes or weight loss other then kinda light feeling. Does that mean Im doing something wrong you think or its just not for me? Just curious what you think.

And here was my response to her -

My honest opinion, I think you bought a junk product – please bare with me on this cause it’s not your fault that you fell for another marketing scam.

With the hype and popularity of the Biggest Loser, Jillian has been approached by many different companies for their products – please note – NONE OF THESE ARE HER PRODUCTS!!!

She is an endorser and sadly, she has sold out to JUNK companies with JUNK products.

And it happens every single day to people who think that these fitness experts are giving them sound advice because you have been influenced by the TV show and her personality. I guarantee you, she is not using these same products she endorses.

And it is because of this CRAP that everyone falls for that I wrote my Book, The Champions Play Book.

If you would like a copy of it, please email me at coachseanmurphy@gmail.com and request your copy and I’ll send it right away.

Also, so that you don’t fall for anymore scams or junk products, heed my advice here. Nothing will ever replace solid exercise and healthy nutrition along with proper supplementation.

I’m sorry that you fell for this sly marketing. But, its not your fault, it happens to millions every single day and these junk companies don’t care!

Now listen guys. I am so sick of these sly and coy marketers who peddle these JUNK products onto you but when will it STOP?

The sad truth is, NEVER!!! Because they make way too much money off of you and it funds them to come up with the next Biggest Fad or gimmick! Because I don’t want YOU making the same mistakes by these companies this is what I’m going to offer to you just like I did with my friend who emailed me.
Send me a request for my new book, The Champions Playbook -Finally… The TRUTH to achieving the Ultimate Fit and Sexy Body that you’ve always wanted!

Here I will reveal to you exactly HOW these junk companies of these junk products trick you out of your hard earned money and I give you a detailed, step by step plan of action to FINALLY get the results you want!

No more lies! No more deception! No more GIMMICKS! I hate this stuff about the Fitness Industry and I say ENOUGH IS ENOUGH!

This book retails for $47 but email me today at coachseanmurphy@gmail.com and request your copy of the Champions Playbook for FREE!! Just mention this Blog post to get your copy!!

To your health!

Sean “Mad as Hell” Murphy

Newsletter - Ward Off Holiday Inches

Weight Gain Season Begins

It's here—whether you're ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season' but let's be more accurate.

Weight Gain season begins now and runs straight through New Year's.

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you'll be too busy to put a plan into action.

So let's take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won't do it, you need to promise to others so that you won't drop the ball.

• Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I'll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – You won't be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
• Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
  - Do they share your fitness goals?
  - Are they fairly encouraging?
  - Do they give up easily?
  - Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I'm not saying that you shouldn't indulge in any seasonal treats, but use moderation. Don't use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

• Don't bring edible treats to the office or to parties. You know that the leftovers will come home and you'll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
• When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
• Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
• Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.

You don't have to gain weight this holiday season. The key is your mindset.

If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn't have to exercise' then you'll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you've been in a long time, and with more energy than you thought possible.

I'm here to help – call or reply to this email to set up a fitness consultation with me. I'd love to show you how to transform your body over the weeks to come.

Burn The Most

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.  Of course you know my personal favorite "Murphy's" I mean Burpees ;)

Low Carb Pumpkin Muffins

Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here's what you need...

• 1/2 cup coconut flour (find at natural foods store)
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup canned pureed pumpkin
• 6 eggs, beaten
• 3 Tablespoon coconut oil, melted
• 1/3 cup honey
• 1 teaspoon vanilla extract
• 12 pecans for topping

1. Preheat oven to 400 degrees F. Oil muffin pans.
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.