Hi ,

So earlier this week I was in the gym with a friend of mine, who I will call Sam. I had recently written up a sample daily meal plan for him. Of course, my nutrition philosophy is ‘balanced nutrition’ that includes plenty of protein and sufficient complex carbohydrates and fats to fuel my workouts and activities.

Like many dieters that have been brainwashed by "carb-phobia," Sam was skeptical about his ability to burn fat and build muscle while including carbs in his diet.

Carb-phobia is nothing new, in fact, we are living through the third reincarnation of the what started as the Atkins Diet in the 1970s. Today it’s called the keto diet.

But, as I explained to Sam, cutting carbs out of your diet is actually counterproductive to building muscle. What you want to do in fact, is to cut simple carbs like sugar and flour out of your diet, and instead eat moderate amounts of unprocessed complex carbohydrates such as sweet potatoes, oatmeal and beans, and rice. I explained to Sam that he should never eat carbs alone; they should always be eaten with protein foods such as chicken, fish, egg whites or protein shakes.

"It blows my mind that you can eat carbs and still stay that lean!" Sam said. Sam was referring to the fact that my body fat stays in the single digits year-round. "There’s a reason that your body was made to digest protein, fats, AND CARBOHYDRATES," I replied. "When complex carbs are eaten in the manner I’ve described, they provide fuel for your workouts. The trick is to eat just enough of them to fuel your workouts; plus, refill spent glycogen stores in your muscles."

Happy to report that Sam is getting leaner and making gains on his diet program.

If you want to try it also, you can download your free Lean Body program here and see for yourself. Or, if you want more one-on-one assistance, you can hire your very own Lean Body Coach! For more information visit www.leanbodycoaching.com


As people are trying to be healthier, many will rightfully try to cut back their consumption of sugar. Food companies have responded by creating a long list of sugar-free products to accommodate the general public’s goals. In order to remove sugar from all kinds of foods, the prevalence and use of sugar substitutes has skyrocketed and reached a level never seen before in our food supply.
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Imagine a perfectly moist slice of homemade banana bread. Ok, that sounds pretty delicious, right?! I wanted to put a warm twist on traditional banana bread while adding a good dose of protein. This honey cinnamon oat bread turned out ideal. The cinnamon adds a warm component while the honey replaces the sweetness that typically comes from the banana. Being that it’s not overly sweet, you can enjoy a healthy slice of this bread anytime of the day!


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Mitzie Roman lost 6 lbs & 8.5% Body Fat

"Let me start by saying that for me the Lean Body Challenge was very easy to follow. My goals were to lose fat and hopefully gain some muscle in the process by the time my birthday came around March 31st. It was also a great tool to help me accomplish my goal since I have never been able to stick to a weight loss regimen.

I was able to do the challenge workouts at home, which was my number one concern because I do not have time to go to a gym. I also learned how to eat healthy without compromising my energy levels and got great results."

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