Lean Body Coaching Newsletter | Issue #141 | August 28th 2013
By Lee Labrada
There's  no doubt eating out can be a pleasurable experience. Spending time with friends and family, enjoying a good meal  can be one of life's harmless indulgences.

Somebody else prepares the food, brings it to your table while you relax, and even cleans up afterwards. What's not to like?

But when we eat out, it's extremely easy to overdo it and in the process ruin a week's worth of dieting and exercise. 

In today's newsletter, I'm going to share 5 tips you can use to minimize the negative aspects of eating out while still enjoying yourself and preventing the usual gain on the waistline.

I'll also share with you the exact meals to choose at  popular restaurant and take outs.

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Labrada also provides you with all of the education and resources you need in order to reach your physique goals.  Whether it's building muscle, burning fat, increasing performance or improving health, Labrada can help you improve. 
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Wild Game & Black Bean Stuffed Bell Peppers
Wild Game & Black Bean Stuffed
Bell Peppers With Goats Cheese. 
By Kevin Alexander | Fitmencook.
Today's Chef Special is an extremely flexible recipe that you can tailor to your own tastes.
You can choose from Elk, Bison, even Kangaroo. Whatever Wild game takes your fancy - they all work equally well when combined with the other tasty ingredients.
As well as experiencing a new taste other than beef, Wild Game is a great protein source. It's often lower in fat than beef and contains higher levels of vitamins and iron.
Our recipe today, blends wild game with black beans, bell peppers, salsa , parsley and red onions amongst other ingredients to create a powerful taste-sensation.
Not only does it taste delicious, it's also a convenient portable meal you can enjoy anywhere.

Nutritional Information  
  • Calories (Per Serving): 355
  • Protein: 49
  • Carbohydrates: 44 
  • Fat: 5

Click Here For the Full Recipe and Full Cooking Instructions

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It's also excellent for dieters looking to bump up their protein intake without any unnecessary calories, because it's carbohydrate and sugar-free with virtually no fat.
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Just two scoops delivers a whopping:
  • 50 Grams of Whey Protein Isolate.
  • 2 Grams of fat.
  • Zero carbs
  • Zero Lactose
  • Zero sugar 
  • Just 220 calories. 
Whey protein provides a large variety of benefits in addition to purely adding more protein to your diet.
Whey contains branched chain amino acids to repair muscle tissue and prevent muscle breakdown.  It also contains cysteine and lactoferrin, which helps protect your body from free radicals and boosts your immune system.  

Whey also raises your body's natural levels of glutathione, this antioxidant is responsible for proper immune system function.

Whether you need to increase your dietary protein intake or you just want to look after your health, ISO Lean Pro fits the bill. 


By Lee Labrada

Are Trans-fats really that bad for you?

Our "Ask Lee" today comes from Hugo - Florida.

Hi Lee, I hope you can help me.

I've been reading your newsletters for some time now and have learned a lot about dietary fat, especially that I need to eat some kinds of fats like Omega fatty acids to lose fat and stay healthy.

I'm still confused over trans-fats, are they really that bad for you?

It's very hard to tell what they are in at times and surely the FDA wouldn't allow something in food that was really bad for you.

Can you confirm and let me know your thoughts on the subject.

Thank you in advance.


 Hello Hugo, thank you for your question. 

When people ask me if something is particularly bad for you - for example a glass of wine or saturated fat, my answer is, that most things, in moderation are acceptable occasionally.

However, where trans-fats are concerned, I'm a little stricter with my advice.

Trans-fats are produced when unsaturated oils become partially hydrogenated. If you take a naturally occurring food type and alter it chemically, the body isn't able to process it as efficiently as healthy unsaturated fats, such as fish oils or olive oil for example.

Trans-fats are solid. Data shows us that the process used to solidify the fat makes cells rigid and less sensitive to insulin. If you weren't aware, insulin insensitivity is what causes type 2 diabetes. It can also lead to weight gain. Studies also show a correlation between trans-fats intake and heart attack rates.

As if that wasn't enough, trans-fats raise LDL cholestrol and increase fats in your blood stream, which again can cause fat gain. Even worse,  trans-fats have a habit of being stored around the belly area. 

Finally, a recent study by Golomb, B, Evans et all, showed a correlation between trans-fats and aggressive behavior.  It's thought that trans-fats can cause inflammation of the brain,  leading to depression and hostile behavior. Right now, trans-fats aren't seeming very appealing right?

So , in short, I am NOT a fan of trans-fats and try to avoid them.

If you follow my teachings on a regular basis, and the free information we provide on Labrada.com, you should be eating natural, unprocessed foods for the most part.

By sticking to foods that have not been altered from their natural state, you entirely avoid trans-fat consumption. It's another reason to eat "clean" as opposed to including highly processed foods in your diet.

In terms of trying to figure out how to read labels food packaging, unfortunately in the US and to a lesser degree in other countries, food labelling laws are lax and often companies to mislead consumers.

However, if you see the words "partially hydrogenated" , on the ingredients panel, that's a red flag to avoid that food type. If it says "trans-fat free" on the label, for the most part you will be in safe territory. Try to avoid products containing rapeseed, soybean and cottonseed oil, as they all contain trans-fats.

Again, my advice and the easiest way to avoid being misled into consuming hidden trans-fats is to simply stick to unprocessed food as much as possible. 

Until next time,  stay healthy and strong. 
Get lean, live lean!

Yours for a Lean Body,



Lee Labrada,

Founder & CEO Of Labrada Nutrition