Thursday, July 5, 2012

The Healthiest Snack Food

Don't be scared by the color. These little green snacks are not only one of the healthiest snacks around but they are also very tasty. All-Natural Roasted Soybeans are high in protein and fiber the two most important nutrients for weight loss. They taste very similar to peanuts and have just enough salt to satisfy cravings.

I'm an habitual eater and I love snacking. I can demolish a bag of chips in seconds so finding a healthy snack like this is a Godsend.

Give them a try!

Nutritional Breakdown:
(One Serving is 1/4 Cup)

130 Calories
    4 Grams of Fat
    9 Grams of Carbs - only 2 Net Carbs!
    7 Grams of Fiber
  13 Grams of Protein

40% of the calories are from protein and 78% of the carbs are fiber!!!

Tuesday, May 29, 2012

Metabolism Boosting! - Spike Chalupas

I've created a much healthier version of one of my all-time favorite fast foods, a Chalupa! Chalupa's are fried tacos that are delicious but extremely high in "bad calories". Using two of my Spike Life grocery staples, Joesph's Pitas and coconut oil, I've been able to satisfy my need to run for the border while making it a very healthy and metabolism boosting meal. The "Spike Chalupa" shell is great with low-fat taco meat, grilled chicken, and as a fried deli sandwich.

The Spike Life Chalupa


  • 2 Joesph's Flax Pitas
  • 1 Tbsp expelled pressed coconut oil
  • 4 oz of pre-grilled southwestern style chicken strips
  • 1 Reduced fat cheese stick


  • Cook chicken as per the directions on box
  • Rip the cheese stick into two halves
  • Place each cheese stick on top of the two pitas
  • Warm pitas and cheese sticks in microwave for 25 seconds
  • Add coconut oil to frying pan on medium heat
  • Put chicken in each pita and fold in half
  • (you can add your own extras like; lettuce, tomatoes, avocado, salsa, etc. Remember to count the calories)
  • When coconut oil is hot (about 2-3 minutes) add the pitas on the pan and fry
  • Make sure to move the pitas in the oil to coat the each side
  • Fry each side about 2 minutes.
  • It's best to fry slow to get them golden brown, check each side as they fry
  • When done allow them to cool for a few minutes as they can be very hot
  • Enjoy

Nutrition Info:
(Per Chalupa - Recipe makes 2)
  • 220 calories
  •  11 grams of fat (about 6-7 grams of MCT's)
  •  18 grams of carbohydrates
  •    8 grams of fiber
  •  22 grams of protein

Metabolism Boosting!

  • Medium-Chain-Triglycerides - about 2/3 of the fat grams are in the form of MCT's. These fats cannot be stored as body-fat and can actually increase metabolism.
  • High protein meal boosts metabolism through it's thermic effect (TEF)
  • High fiber also boosts metabolism and makes us feel fuller longer.

The Ingredients that make this possible
*expeller pressing coconut oil removes the majority of the flavor and smell making it a very versatile cooking oil.

Spike Life is set for Fall 2012 release!

Monday, May 21, 2012

Dining Out and Losing Weight

Dining Out the Healthy Way

I very rarely eat at restaurants on non-Spike Day's but when I do I am able to find healthier and lower calorie options.

Remember the most important factor for weight loss is calories, this means you can have higher carb or fat meal and lose weight as long as you are within your calorie range for the day. This is why planning is so important. You can factor in a larger calorie dinner but eating fewer calories for your other meals. 

When dining out I typically go to a restaurants website and look at their menu and nutrition information before I arrive. That way I am able to plan ahead a healthy choice instead of making an impulsive and potentially less healthy choice. When I find myself at a restaurant without prior planning I look to see if they have a healthier options menu and choose from there. If I can not find any good options I order off the menu. This may be uncomfortable for some people but know that many people do this and it’s not an unusual request.  Most of the time the best choices are to order grilled chicken without any butter or sauce and steamed vegetables. Many grill style restaurants have these as options already.

 Best Menu Choices

  • Grilled Chicken
  • Grilled Fish
  • Top Sirloin Steak – (“choice”& “select” instead of “prime” cuts)
  • Bison Burger
  • Turkey Burger
  • Salad (Dressing – low-fat Italian, raspberry vinaigrette, low-fat ranch)

Best “Side” Choices

  • Steamed Vegetables
  • Fresh Fruit
  • Baked Potato

Best Fast Food Choices

  • Grilled Chicken Sandwich (without sauce or mayo)
  • Fruit
  • Yogurt
  • Salad (Dressing – low-fat Italian, raspberry vinaigrette, low-fat ranch)
  • Sub Sandwich (lean deli meat) 

My Favorite Healthy Meal for Dining Out

T.G.I Friday's Jack Daniel's Grilled Chicken
with Mashed Potatoes and Steamed Veggies.

Healthy and Delicious! 

500 Calories
10 Grams of Fat
50 Carbohydrates
52 Grams of Protein

My Favorite Fast Food Meal

Wendy's Ultimate Chicken Grill & Hardee's Turkey Burger 

Wendy's Ultimate Chicken Grill with Sauce

390 Calories
10 Grams of Fat
43 Grams of Carbohydrates
 3 Grams of Fiber
34 Grams of Protein

Hardee's Turkey Burger

460 Calories
17 Grams of Fat
47 Grams of Carbohydrates
 4 Grams of Fiber
31 Grams of Protein

Thursday, April 19, 2012

Spike Life set for National Release October 2012

*Not the actual Spike Life Cover 
The writing is done for my new book Spike Life and it's currently in the editing process and then off to layout & book design. It's been an exciting and fun past several months landing my first full publishing contract and then writing a new book that holds the same philosophies of the original Spike Diet but builds goes into more of the emotional and mental aspects of trying to lose weight.

Spike Diet is a great book but it's short, only 144 pages and after it was released I felt like it was missing a lot of important information and topics.  I dreamed about the opportunity to have another shot at it. So when Brio-Publishing approached me about another book I was ecstatic. I spent the next 6 months and countless hours, researching and writing so this time I would not be disappointed and wishing I could go back and add more.

Spike Life will be about 300 pages, full color, and hardcover.  The quality of the book itself is something I'm extremely excited about. This book does explain metabolism and Starvation Mode much like Spike Diet but after that it goes in depth on how we can be mentally strong and stay in total control over our food choices. There's meal plans for several different eating styles and a great section on busting conventional dieting myths. Also a great section on exercise and supplements. This is a book I'm very proud of and I'm sure it will help many people lose weight just like Spike Diet has.

Spike Life will be nationally released on October 15th and a 10 city book tour will follow.

Spike 4 Life!!!

"Nutella Like" Metabolism Boosting and Low GI Chocolate Spread

If you love Nutella like I do, then this chocolate spread is a diet lifesaver.
Very simple and very delicious.  You've read from my previous posts of the weight loss benefits of coconut oil. Well another benefit is, it makes great chocolate!!!


  • 2 TBSP of Expelled Pressed Coconut Oil
  • 2 TBSP of Unsweetened Cocoa Powder
  • 1TBSP of Agave Nectar (You can make it lower calorie by substituting Stevia or Splenda for Agave)
  • Optional -One drop of hazelnut extract. (Use mint extract for a new taste!)


  1. In a small glass bowl warm coconut oil in microwave for about 25 seconds. 
  2. Add cocoa powder and mix in completely. 
  3. Then add agave and stir.
  4. Let it cool in the refrigerator for about 15 minutes
  5. When ready it should be smooth and creamy and ready to eat

Nutrition Info:
(Per TBSP makes about 2 servings)

160 Calories
14 Grams of Fat (about 9 grams of Metabolism Boosting MCT's)
 9 Grams of Low GI Carbohydrates
 1 Gram of Fiber
 1 Gram of Protein


  • On top of low-carb white flour tortillas
  • On lower calorie bread
  • Dipping strawberries
  • On top of Ice Cream it hardens like a "Magic Shell" 
  • For a healthier desert use it on top of Coconut Milk Ice Cream!!!

Spike Life is coming Fall 2012!

Friday, March 16, 2012

We are Insane! Diets Don’t Work

We are Insane! - Diets Don’t Work
They’re like a Band-Aid on a wound that needs stitches

Insanity is doing the same thing over
and over and expecting different results
I am not insane, but my desperation to lose weight and be fit caused me to act like I was insane. Albert Einstein defined insanity as, “doing the same thing over and over again and expecting different results”.  When I felt motivated to lose weight I would exercise and diet and I would lose weight. Then for a number of reasons my motivation would drop and within a few months I’d gain the weight back. A few months later I would diet again and lose weight, and again gain it back. I did this over and over again. For some reason each time I dieted I expected that I would somehow keep the weight off for good. I was by his definition, acting insane. 

I was the typical “yo-yo dieter”. The problem wasn’t that I didn’t know how to lose weight. I just didn’t know how to keep it off. Perhaps you too have acted “insane” just like I did in the past.

Dieting doesn't work

Diets do NOT work for long-term weight loss according to UCLA researchers report in the April 2007 issue of American Psychologist, the journal of the American Psychological Association.

"You can initially lose 5 to 10 percent of your weight on any number of diets, but then the weight comes back," said Traci Mann, UCLA associate professor of psychology and lead author of the study. "We found that the majority of people regained all the weight, plus more. Sustained weight loss was found only in a small minority of participants, while complete weight regain was found in the majority. Diets do not lead to sustained weight loss or health benefits for the majority of people."

Mann and her co-authors conducted the most comprehensive and rigorous analysis of diet studies, analyzing 31 long-term studies.

Diets are a temporary solution to an everlasting problem.  

The truth is 95% of people who lose weight on a diet gain it all back or more within 2 years!  The problem is we view diets as a quick-fix. When we want to lose weight we look for the easiest way to lose as much weight in the shortest amount of time. It could be the latest low calorie fad diet that some big movie star or the future queen just did to lose 20lbs for a royal wedding. Sometimes it’s doing an insane exercise routine that requires us to sweat for hours a day. Or it’s a new miracle weight loss pill, patch, or powder we sprinkle on food. These fads do not work, and while we know better to fall for these schemes. We still do because our desperation to be thin makes us temporarily insane.

Insane things we do to lose weight

  • Eliminate entire food groups
  • Juice or liquid diets
  • Don’t eat!
  • Severely low calorie intake, less than 1,200 calories daily
  • Extreme exercise-hours or more a day of intense exercise
  • Drugs
  • Pills
  • Patches
  • Powders

When we choose a fad diet we may reach our goal, but we don’t know what to do next. After we lose weight we slowly go back to our old habits. Sure we may attempt to carry over some of our new healthy choices, but most of us just can’t stick to it. We have been food deprived and working hard for so long that we’ve just had enough. Not to mention that our motivation is no longer the same as it was early on when we were working towards our goal.  Eventually it snowballs and we gain all the weight back. Then we repeat the cycle when we become motivated to lose weight once again. This is the life of a constant dieter. This was my life.

Can your “Diet” be your lifestyle?

I tell people all the time, that whether or not they choose my weight loss plan, they need to choose a plan that they could follow long term.  The plan you choose needs to become your new lifestyle. The reason why I was able to lose over 100lbs and maintain it for several years is my plan to lose weight is my long-term lifestyle.

Why can’t we stick to a diet?

  • Deprived of our favorite foods
  • Constantly hungry
  • Losing control

Feeling deprived!

 There is a charm about the forbidden that makes it unspeakably desirable.  ~Mark Twain
 When many of us diet we give up the foods we love. We blame our weight struggles on pizza, ice cream, and other high calorie foods. It makes sense that if we stop eating them then we'll lose weight, and we may. The problem is, it's nearly impossible to totally give up these foods. We have an emotional connection to food, it really is true love. Think about it, if it's true love then you can let it go and it will return to you. When we diet and let those foods go they do return, time and time again. One of the most important facts I discovered on my weight loss journey was I had to lose weight without letting go of the foods I love. They had to be part of my diet plan or I would fail in the end. If not,  feeling deprived mixed with temptation would be too much for me to over come. I would lose control and "fall of the wagon" like I have many times in the past. Being in control is extremely important for success. This is where spiking stands out from other diet plans. Instead of "falling of the wagon" Spikers choose to "jump of the wagon" and they get right back on the following day. By having a Spike Day you control when you have your favorite foods and temptation and deprivation will no longer hinder your progress. 

Stop the Insanity!
Dieting fails but a lifestyle change succeeds

If we approach diets as a “quick fix” then that is exactly what they will be. You may lose weight, but you will almost surely gain it back like most people do. To become one of the few who have not gained the weight back you need to find a weight loss plan that you can follow long-term, a lifestyle, not a diet. This why diets that eliminate an entire food group, like “no-carb” diets, or worse the extremely low calorie diets, also known as VLCD,  that restrict our daily calories to 800 or even 500 calories are doomed to fail us long term. 

The good news is you can lose weight without feeling deprived, and you can lose weight without having to exercise for hours a day. You can lose weight the spike way. 

“Spiking has allowed me to take control of my diet, my health and my life. I know that once a week I can eat anything I want, so it's that much easier to follow my nutrition plan for the rest of the week. This isn't a diet. It's a plan for a healthy lifestyle.”

Monday, March 12, 2012

Spike Life Food Pyramid

Prioritize – Every Meal (5-6 servings per day)

These are the foods we want to include in every meal. Priority foods help us stabilize blood sugar, boost metabolism, and provide us with hours of satiety.

Priority Foods:
Poultry, Fish, Lean Grass-Fed Beef, High Fiber Vegetables

*TipCombining Priority Foods with Avoid and Moderate foods slows digestion and lessens the impact on our blood sugar and reduces the corresponding insulin response.

Enjoy – Half of Daily Meals (2-3 servings per day)

These foods we should include in half of our daily meals. They are healthy but are generally higher in calories.

Enjoy Foods:
Fruit, Legumes, Whole-Grains, Natural Fats, Starchy Vegetables, Nuts, Other Lean Meats

Moderate – One or Two Daily Meals (1-2 servings per day)

These foods we could include in one or two of our daily meals. They are high in calories without the additional nutritional benefits that are in the Priority and Enjoy foods.

Moderate Foods:
Non-Lean Meats, Bread, Pasta, Cereal, Rice

Avoid – Limit to Spike Day (< 1 serving per day)

These foods should be kept at a minimum. I save them for my Spike Days or allow myself one serving a day if I can combine them with Priority foods. They taste great but they are calorie dense and don’t provide any nutritional benefits.

Avoid Foods:
Processed Foods, Sugar, High Fructose Corn Syrup, Trans-Fat

Spike Life Food Pyramid

As you noticed the Spike Life Food Pyramid is upside down. The foods at the top are the most important and the largest part of the “pyramid”. Our food pyramid prioritizes the types of foods that have the biggest weight loss benefits and limits the foods that can hinder our weight loss goals.  The foods we moderate and avoid should be saved mainly for Spike Days. One day of consuming these types of foods does not inhibit weight loss when the other six days are great.  Processed foods like sugar and flour are digested extremely quickly which results in a high insulin response from the spike in blood sugar.  With Spike Life we want to keep our blood sugar stable to keep insulin low and allow glucagon to continue burning fat for energy.