I must admit I made a VERY big mistake the last couple of years.

Since launching BuiltLean.com in March 2010, I and our growing team of contributors have answered literally thousands of comments and questions across our website and social media platforms including Facebook, Youtube, and Twitter.

The problem is that I’ve never shared, or featured any of these questions and answers that could have been beneficial for you.

Well fortunately, we’re going to change that starting this week!

We are launching a “Q&A Weekly Roundup” series to highlight a handful of the many questions we get each week that can help you gain more insights into improving your health and well-being.

I have to thank someone a lot smarter than I am – our new Associate Editor Amanda Reck for coming up with this brilliant idea.

As always, if you have questions, or comments, it’s easy to reach us!

Question #1 | Rep Ranges for Getting Lean

Question: In short, if I want to be thin but muscular, what should I do? Light weights with 50 reps OR heavy weights with 15 reps? – Jonny

Answer: The number of reps you lift does not necessarily have any impact on how much muscle or fat you will gain/lose. For example, you can lift very heavy weights all the time and never gain a pound of muscle if you don’t eat sufficient calories and protein. My favorite rep range is around 8-12 for training with weights, and around 10-20 reps with body weight exercises, which can adequately stimulate muscle fibers and promote strength benefits without a high risk of injury.

I suggest you check out my free Get Lean Guide. That should help you. By focusing on losing fat without losing muscle, everything will take care of itself. You should be able to get that thin, but muscular build you want!

– Marc (Marc Perry, CSCS, CPT)

Question #2 | Cardio After Weights & Muscle Gain

Question: If my goal is to gain muscle, will doing HIIT type cardio after my weight training 3 times a week make me lose muscle? Ideally I would like to perform HIIT on my off days, but my schedule doesn’t allow it, therefore I prefer after my weights.

Also, I was wondering, would walking on a treadmill, at a speed of 5, with an incline of 11 for 30-45 minutes be good for shedding fat but without losing muscle? -Peter

Answer: Here are my answers to your questions:

If my goal is to gain muscle, will doing HIIT type cardio AFTER my weight training, 3 times a week, make me LOSE muscle?

It depends on if you are eating enough food and strength training properly. If you are eating enough calories/protein, no amount of cardio should make you lose muscle (except extreme marathon training). With that said, while High Intensity Interval Training can be anabolic and promote muscle growth, you just want to be careful not to do too much. The more cardio you do, the harder it is to eat enough calories and protein to spur muscle growth.

Also, I was wondering, would walking on a treadmill, at a speed of 5, with an incline of 11 for 30-45 minutes be good for shedding fat but without losing muscle?

I think it’s very important to realize if you are trying to build muscle, the primary goal is to build muscle. If you put on some fat, so be it. I would hate for you to spin your wheels and not gain any muscle because you are trying to walk a tight rope. Losing fat is “easy” compared to adding muscle. It may take a year to put on 5-10lb of muscle, but it only takes 1-2 months to lose 5-10lb of fat.

I understand you want to stay lean, so instead of “shedding fat” I would say cardio can help you “minimize fat gain”. It’s very, very difficult to minimize fat gain in a muscle building program, but it can be done primarily through nailing the calorie level and protein intake, and using those big compound lifts. The cardio is A LOT less important than the aforementioned, but it can still help you minimize fat gain. Weigh yourself every Monday and take you body fat every 2-4 weeks. That’s the only way you can validate your exercise/nutrition program. In addition, unless you are under 12% body fat, I would not advise on going on a muscle building program. Good luck!

– Marc (Marc Perry, CSCS, CPT)

Question #3 | Exercise Motivation & Results

Question: I know my problem is that I don’t see results soon enough and I lose motivation. What is one way to deal with this? – Eddie

Answer: The lack of motivation you experience when you don’t “see” any results is very, very common, if not the most common reason why people stop working out, or eating well. Here are a few tips I hope you find helpful that will allow you to power through your self-doubt/lack of motivation:

1) Beware of trying to “see” results. Tracking your progress through the mirror is like trying to watch grass grow. In fact, one of my clients ended up gaining 14 pounds of muscle and completely changed his body. He told me he honestly couldn’t “see” the difference. When we compared before/after photos, the differences were striking. The point is you can’t trust the mirror. I would consider tracking other metrics including body weight, body fat, measurements (arm, waist etc.), and even energy levels. See my free Get Lean Guide for more information on tracking: http://www.builtlean.com/email/.

2) Exercising is worth it whether or not you see results, or even notice any changes. Here are 31 reasons to exercise. Next time you are considering skipping a workout, go through every one of them.

3) Body change is not only about exercise, but it’s primarily a nutritional challenge. Did you change your eating habits? Assuming you are looking to lose fat, are you eating less calories than you are burning? See: How many calories should you eat to lose weight? In addition, I strongly encourage you to keep a food journal, even just for a few days: See: 7 reasons to keep a food journal.

Finally, I think it’s important to attach an emotional reason WHY you want to change your body. It needs to be very deep. It’s the type of thing that will motivate you to do something you don’t really want to do, but you know you must do.

Hope this was helpful and best of luck!

– Marc (Marc Perry, CSCS, CPT)

Question #4 | Calorie Intake & Fat Loss

Question: A question about calorie intake: why do all dieticians advocate healthy foods like fruit and egg whites? If a person eats one slice of pizza three times a day, that would still be hardly 1000 calories…shouldn’t the person still lose weight?—Sadiq

Answer: The short answer is that you are exactly correct – you can lose weight eating 1 slice of pizza 3 times per day because weight loss requires that you eat less calories than you burn. What you must take into account is the difference between weight loss and fat loss. It’s very possible you are losing both fat and muscle if you eat fast food and garbage calories as I call them. This is very undesirable because you won’t look leaner even if you lose weight and your metabolism will decrease. In addition, your energy levels may suffer if you don’t get the right number and balance of nutrients in your diet, which is a big reason why nutritionists (at least the smart one’s) emphasize nutrient dense foods. Whole foods that are unprocessed are your best bet (i.e. fruits, veggies, lean meats, nuts and seeds, etc.). There’s a lot more to say, but I hope that’s compelling enough!

– Marc (Marc Perry, CSCS, CPT)

Question #5 | Healthy Grocery Shopping

Question: Nice article Marc, the middle aisles of the grocery store are generally filled with the delicious things that we probably shouldn’t eat. Now, what is the best way to find non-empty calorie foods? -Wade

Answer: The unfortunate reality is that very, very little of a grocery store is filled with natural, wholesome, unprocessed foods. As Jack Lalanne used to say, “If man made it, don’t eat it”. I plan on adding an article with just 5 photos I took at the same grocery store of all the foods I recommend you eat, but as a quick summary, they are (1) fruits, (2) vegetables & tubers, (3) Organic Meats/Fish, (4) organic low fat milk, eggs, and yogurt (milk depends on if you can digest it), and (5) nuts & seeds. That’s really all human beings lived on for tens of thousands of years. Grains are a controversial topic, but I believe they are fine to eat, depending on your reaction to them. The less processed, the better.

I also want to mention that I’m a realist and I realize most people probably consume 70% or more of their calories from empty calories. So I would recommend over time substituting unprocessed foods with more wholesome, natural foods. It doesn’t happen overnight, and it certainly didn’t happen right away for me! But I developed a taste for vegetables, became very sensitive to salty, or sugary foods that I used to eat all the time, and now have no desire to eat empty calories at all. My body craves real food. Hope this is helpful and thanks for the comment!

– Marc (Marc Perry, CSCS, CPT)

What do you think of the new Q&A Weekly Roundup?

Have you noticed recently that your gym is getting more crowded?

Beach season is fast approaching, which means the 50% of the people who normally don’t go to the gym but have a gym memberships are suddenly avid exercisers.

Everyone is in a mad dash to lose the 10lb of fat gained during winter hibernation, but sadly few will be successful.

Here’s the Truth:

1. Most people don’t get any results despite considerable effort

2. Even if results are achieved, keeping those results are unlikely

Why is this so?

While there are many answers to this question, I believe a contributing factor is the mismanagement of goals and expectations – particularly the difference between body change vs. maintenance.

There is a huge difference between what is required to change our bodies versus maintain our existing weight and physical condition, which may not properly understood, or appreciated.

Body Change | Are You Ready For Battle?

If you are in the camp of wanting to lose as much fat as possible before that beach trip this summer, it’s important to mentally get ready for a serious battle.

Steamrolling ahead is not a smart strategy if you are not mentally ready to handle the discomfort of changing your eating and exercise habits. Notice I didn’t use the word “sacrifice” to describe changing your habits – not having fries with your burger is not a sacrifice, but it does create discomfort.

Do these lines sound familiar? These are the lines used by people who aren’t mentally ready for battle:

“I’m going to try to workout while I’m traveling next week”

“I’m going to try to eat better”

“I’m going to try to lose 10 pounds”

Getting the body you want isn’t about trying, it’s about doing. I’ve certainly found myself using the dreaded “try” line more than I would care to admit, but I catch myself when I do. Trying is for people who accept failure as an option. We need to create a mindset shift where success is the only option. Keep in mind the words we use have a major impact on our success.

If you are losing (not “trying” to lose) 5-10lb, follow this 5 step plan, which is the same exact 5 steps everyone who successfully completes my BuiltLean Program follows:

1) Self Assessment
2) Set Your Goal (& The Reason Why That Goal is Important To You)
3) Create, or Identify Your Plan
4) Take Action
5) Track Progress

So what happens if you simply aren’t ready, or don’t want to make improvements to your body? The next section will discuss some strategies for maintaining your existing condition.

Body Maintenance | Cruising With The Top Down

Body maintenance is a beautiful thing. It’s possible to maintain a high level of physical conditioning without nearly the same amount of effort as it took to get to that fitness level. Yep, your just cruising along with the top down, enjoying the fruits of your labor.

But just like the line “a fool and his money are soon parted”, the same applies to your body. If you make a lot of bad decisions and either massively overeat, or don’t exercise at all, you will lose whatever results you have been able to achieve.

In my opinion, body maintenance is a lot of fun, because you can try different routines, different types of exercises, or activities like hiking etc., and as long as you stay consistent with a few workouts per week of sufficient intensity, you should be able to keep your results.

While maintaining your results isn’t quite a walk in the park, it’s pretty close. It goes back to mindset – if you are happy and excited to eat well 90% of the time, you will more than likely be able to maintain great results. Of course, if you “let yourself go”, we all know how fast results can be lost with mindless eating and lack of exercise – very, very fast!

It’s totally cool to go from Body Change to Maintenance as you see fit. The mental wiring that needs to be changed is going from Body Change to Body Destruction, which is normally how the process works – “Ok, I just killed myself for 3 months and lost 20lb of fat, now it’s time to reward myself”. That kind of mindset invariably leads to the yoyo effect of fat gain/loss over and over and over again.

So where are you at? Body change, or maintenance?

If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat.

If you’re like most guys, you wouldn’t mind packing on an extra 5-10lb of muscle to your frame. Maybe you are contemplating starting a muscle building program, or even actively using one. Before you start pounding more protein shakes and killing yourself with heavy weights, this article will help you seriously revaluate your fitness goals.

If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame. Keep in mind on average most guys substantially underestimate their body fat percentage by AT LEAST 5% body fat.

Here are 3 compelling reasons why you should lose fat first before building muscle. If you are expecting to lose fat and build muscle at the same time, check out this article “Should I lose fat and build muscle at the same time?”

Lose Fat First Reason #1: Gaining Any More Fat Is A Slippery Slope

Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously. If you don’t count calories, then it’s highly improbable. In order to gain muscle, our bodies need to be in an anabolic state, which is fed by an ample amount of protein, carbs, and calories. If you are attempting to build muscle, it is expected that you will add some fat. This is keenly understood by fitness models and bodybuilders who “bulk up” with both muscle and some fat during the offseason when attempting to build muscle.

Now let’s say you are 5’10” and 185lb with 15% body fat. You end up putting on 12lb of weight, with 6lb being muscle and 6lb being fat. Your new body fat is 18%, which is dangerously close to the 20% level you definitely don’t want. If you do get up to 20% body fat, you will need to lose around 20lb of pure fat without losing muscle to get down to a lean 10% body fat, which is when you’ll have the killer beach body.

I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. Following this line of thinking, most guys can have a seriously awesome physique if they just lose enough fat without losing muscle to get lean. Easier said than done of course, but it’s a lot easier than building muscle and a much faster way to get a beach body.

If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first.

Lose Fat First Reason #2: You Look Bigger When You Are Lean

If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles.

For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. If you have body fat over your shoulders, they will appear flat with little roundness. The more round your shoulders and the leaner they are, the more striking the shape will be. When you can see the actual muscle and it’s shape, it creates an illusion that they are bigger than they actually are. A chiseled physique generally will look bigger, fuller, and more impressive than a soft physique of a similar size.

In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb. When I went to the gym, people thought I was 190-200lb. Interestingly, I have the same amount of muscle as a guy who is 200lb with 22% body fat.

Why is this important if you are trying to build muscle? Well you may find when you lean out that you already have the muscle mass you want, you just couldn’t see it before.

Lose Fat First Reason #3: You Will Know How Much Bigger You Want To Get

Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? Do you really have any idea of what those 10-15lb will look like on you assuming you answered “yes” to the previous question?

I’m not a big fan of using weight when it comes to building a certain amount of muscle. It’s useless unless you are an athlete and your sport such as football demands it.

The better way is to measure your body parts to see if there are any major areas of improvement. You may find for example that most of your body parts are at a solid level for your height, the only issue is that your chest measurement is a measly 38 inches. Now you know for sure that you can seriously improve your chest and back thickness. Trying to trust the mirror, or even photos is notoriously difficult.

You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger. That change in muscle may only translate into a few pounds max. The idea is that you may not need to put on nearly as much muscle weight as you think you do.

I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. If you have any questions, feel free to leave a comment below.

From new research demonstrating muscle can be gained with just body weight exercises to how to train around bulging disk injuries, there was a wide spectrum of fitness news, articles, and videos in April 2012.

Regarding the muscle building study, researchers from McMaster university tested the muscle building effect of variables such as volume, intensity, and muscle time-under-tension. They found that in resistance-trained young men, a lower workout intensity and a higher volume of repetitions performed until failure was equally effective in stimulating muscle proteins as a heavy workout intensity at lower repetition rates. If you’ve seen very muscular guys who just do body-weight training, these finding may not be such a surprise. For more on this research, check out the full article below.

Fitness News & Research | April 2012

General Fitness Articles | April 2012

Must-See Fitness Videos | April 2012

Fitness Around-The-Web Column
The last day of every month, we include links to most relevant news, research, articles, and videos that we find during the month that are informative, useful, entertaining, or a combination of all three. If you ever come across an article or video that is worthy of being added to our monthly digest, let us know!

I have below a Q&A with Morgan Mclellan who as a journalist living in Toronto completed my BuiltLean Program with some impressive results. Despite having a busy job and being completely out-of-shape when he started, Morgan lost over 20lb of fat in only 8 short weeks.

As Morgan completed the program, we exchanged some emails to help him get the most out of the program. The before/after photos speak for themselves. To learn more about Morgan and his insights into successful body transformation, check out the Q&A below.

I hope you find his story inspirational!

Background

Age: 24

Occupation: Journalist

Residence: Toronto, Ontario

Hometown: Toronto

Why did you get out of shape? What happened?
In all honesty, I’ve always struggled with my weight. I would get on a fitness routine for a few months, then just slack off. I attribute this to a lack of clear set goals and a plan to help me reach them. When I finished college a few years ago, I peaked at just over 200lbs, and that was unacceptable. I had to buy new pants, NEW shirts, the works. Yet that was not enough to motivate me to change my life. Over the course of a year, I dropped some here and there but never anything significant or to be proud of. This persisted until I came across BuiltLean.

What sparked you to make a change?
Something just clicked and I took a look at myself and said “enough is enough”. It’s time to kick my ass into gear and transform my body into the one I’ve always dreamed of. No more excuses.

How did you come across BuiltLean?
My cousin Max Hazan turned me onto the program. Max is the definition of what being ‘built lean’ is all about. And you can catch some of his delicious recipes on builtlean.com which I encourage everyone to try out.

BuiltLean Program Review

What results did you get with the BuiltLean Program?
Unbelievable results! Way more than I had anticipated. I’m telling you this program packs a fat-busting punch. When I look at myself in the mirror, there’s always a ‘holy sh*t’ moment. And I get the same reactions from friends and family who are thinking the same thing. And the best part is after 8 weeks… it’s just the beginning. If I can transform my body this much in two months, imagine the results in six months. I can’t wait to keep this success rolling.

How did the BuiltLean Program help you reach your goals?
The structure of the program helped keep me on track and keep me motivated. Being able to log and track workouts was a huge advantage to making sure I was pushing the limits every time I hit the gym. Not to mention the detailed workout instructions, this program challenges you in every way shape and form.

What did you like most about the Program?
Where to begin? I just want to say off the bat that Marc has been a phenomenal help. If I had any questions at all, I could fire him and email and he’d respond with more than just the answer. It’s almost like having him as a personal trainer even though we live in separate cities.
What are the workouts like?

These are killer workouts that maximized my time at the gym. What I was getting done in 45 minutes to an hour was more intense than anything I’ve done in the past. For me, the program put a stop to any breaks between sets which so many people do.

Can you elaborate on how your eating habits changed?
I’ve always been a health conscious guy, but this program widely increased the depth of my knowledge when it comes to nutrition. I also love to cook, so being able to get creative while making some incredibly tasty and healthy meals was just awesome and I enjoy it every time I fire up the kitchen.

What have your friends thought after seeing your results?
All their jaws just drop. Everyone, even people I see on a daily basis are just amazed with the results. And I can’t wait to show off my progress in another two months. I couldn’t be happier with the reaction I’m getting.

What would you tell someone who’s on the fence considering the BuiltLean Program?
Just do it. This program has changed my life in every aspect. I feel more confident, I look great, it even encouraged me to quick smoking. It’s a lifestyle, not a diet. The only thing you’ve got to lose is a lot of fat.

Is an elliptical or a treadmill more effective at burning calories?   Which machine should you choose for cardio workouts?  These questions and more will be answered in this introductory article, which will examine the pros and cons of each exercise method and explore some research studies.

Treadmill Benefits | Elliptical vs. Treadmill

• Versatility- From a brisk walk to an uphill sprint, treadmills offer a wide range of options in terms of speed, incline, and multiple training programs.
• Emulates Natural Movements- As technology continues to develop, fitness moguls are developing new machines that can be awkward or confusing. The treadmill is familiar and emulates natural movement for walking, jogging, or sprinting.
• High Work Output- Propelling your body weight requires substantial effort. As a result, your body will burn calories at a higher rate.
• Weight Bearing Effect- Contrary to popular belief, running and walking can help strengthen your bones and muscles which can aid your posture and sustainability as you age.
• Well-Researched- Treadmills have been around since the 1800′s and are a staple at every gym and many homes. Naturally, they have been researched, developed, and perfected more than any other piece of cardio equipment.

Treadmill Cons | Elliptical vs. Treadmill

• Can Be Tough On Joints- Running on a treadmill can put stress on your spine, hips, knee, and ankle joints, especially if you do not warm up, or stretch, or run on it all the time with excessive volume.  While some treadmills have more shock absorption than others, the impact is still significant.
• Safety Issue- High intensity training such as incline sprints can be dangerous if your skill level is not adequate to be performing these exercises.
• Unnatural Handles- Often times, people like to know their heart rate and find their target heart rate zone. Trying to hold on to the treadmill handles while you are running can be challenging and awkward.
• Posture Problems-Some studies show that the size of the belt can cause people to change the way they walk or run, leading to muscle imbalances and posture problems.  The quality of treadmills can vary significantly.
• Difficulty- Running (especially on an incline) is hard. Most people will inherently gravitate towards machines they find to be the most comfortable and use that specific machine as a way to burn calories.

Elliptical Benefits | Elliptical vs. Treadmill

• Non-Impact Conditioning- The elliptical allows your body to emulate a running motion without causing the strenuous impact on your joints that occurs on a treadmill.
• Cross-Training Ability- Most elliptical trainers are now equipped with moveable handles which allow you to exercise your upper body and lower body simultaneously.
• Reverse Stride- Most elliptical allow you to stride in reverse which can activate different muscle groups and put more emphasis on your quads and offer an adjustable variety mid-workout.
• Perceived Exertion Is Lower- Studies show that people are actually working harder than they actually perceive when operating an elliptical. Subjects in the studies were asked to rate their perceived output when operating an elliptical and the majority of research showed subjects underestimating actual output based on their heart rate.  Therefore, the elliptical can burn close to the same amount of calories with less effort.

Elliptical Trainer Cons | Elliptical vs. Treadmill

• Less dynamic- With a treadmill, adjusting the incline and speed can lead to exceptional variation in intensity, whereas most treadmills either lack this incline feature, or it is not nearly as effective.
• Less Weight Bearing Effect- While less impact can help prevent injury, there is a downside. Because the elliptical pedals are suspended off the ground they lack the “weight-bearing effect” that is utilized when running.  Weight-bearing exercises strengthen bones and muscles and are particularly important for older people in preventing osteoporosis.
• Momentum- Operating an elliptical, especially on lower levels, can allow you to use the machines’ momentum to power the machine

Calorie Burn Comparison | Elliptical vs. Treadmill

In terms of fat loss and increased aerobic capacity, another study found that people using a stair climber, treadmill, and elliptical at similar exercise intensities experienced similar physiological changes in 12 a week program.

Bottom Line | Elliptical vs. Treadmill

If you have a nagging injury that is made worse by the weight bearing effect of running, then the elliptical may be the most suitable option.  Consider incorporating both machines into your regimen to reap the most benefit. Varying exercises and machines will help to avoid monotony and activate different muscle groups versus doing the same exercise on a continual basis.

Elliptical & Treadmill Research

Here are some research reports on elliptical and treadmills:

If you have any questions or comments, let me know!

The grilled chicken Caesar salad is delicious wrapped, or as an entrée, but it has an Achilles heel: the dressing. Although you may be able to create something relatively healthy in your kitchen, most restaurant salads will land you in the 700-800 calorie range, the majority stemming from fat and sodium levels that often make a greasy burger a better option.

Making a healthy recipe is easy with a few simple substitutions. The main characteristic of a Caesar salad is the texture of the dressing and the salty kick from the Parmesan cheese. By substituting mayonnaise, half & half, olive oil and other superfluous ingredients with fat free Greek/Icelandic yogurt and a few seasonings, you can turn this into a lower calorie dish with minimal effort and minimal sacrifice in taste.

Caesar Salad Recipe Nutrition Comparison:

* Nutrition data for the healthy recipe includes all options (sprouts, kale & croutons), which if left out this dish comes in at 200 calories and roughly ¼ of the carbohydrates listed. The Average Caesar salad is an average of Boston Market, Olive Garden, Arbys.

Caesar Salad Recipe Ingredients:

Caesar Salad Recipe Cooking Instructions:

Chicken:

Marinate chicken breasts in white wine vinegar with a HEALTHY shot of garlic powder, Italian seasoning and a dash of lime & black pepper. Grill if you have access to a BBQ for 8-10 minutes, or cook in the oven for 15 minutes in the oven at ¾ heat setting. Be sure to use to top grate with a sheet of tin foil on the level below to catch the drippings. Then let the chicken sit and self cook for 5-10 minutes off the heat – it will retain the moisture that would otherwise wind up on the cutting board when you cut it.

Vegetables:

The dish tastes great with diced romaine lettuce on its own but if you choose to add additional layers of flavor and nutrition, brussel sprouts and kale are a great addition. For the sprouts, halve and steam them, once tender, toss them in a dash of olive oil & Italian seasoning along with the raw kale (stems removed) and brown on the grill or broiler on high heat.

Dressing:

This part is simple, put the sliced chicken and the vegetables into a large sealable container, add a ¼ cup of yogurt, parmesan seasoning, black pepper, Italian seasoning, a squirt of lime and shake thoroughly. Shaking the ingredients together will give you the same flavor for a fraction of the dressing used when pouring it over the top of your salad.

Croutons:

If you feel your salad is not complete without a toasted carbohydrate, pick up a loaf of “light or carb style” bread (Pepperidge farms) and toast on low heat until it gets dry and brittle. Choose the “carb style” if available, it’s loaded with fiber and protein at 60 calories/slice and extremely low glycemic, once dressed you cannot tell the difference.

If you try out this recipe, let me know what you think!

What you may not know is that most dark chocolate today is so highly processed that it loses most of its nutrient and antioxidant strength and really provides you with nothing more than excess sugar and fat.  You may have also never learned the important difference between cacao and cocoa…but you will soon!

This quick guide is meant to restore the artery-clogging and fat-gaining reputation of chocolate.  You will learn the most important facts about raw chocolate including its impressive health benefits, where to buy it, and how to incorporate this superfood into your diet.

What is Raw Chocolate?

Cacao (ka·cow) is the raw, unprocessed form of chocolate.  These untreated seeds referred to as cacao beans can be considered a superfood offering a wealth of antioxidants and essential vitamins and minerals.

Is it true that chocolate grows on trees?  If you thought “Yes”, you are certainly right.

The superstar of chocolate known as cacao beans are grown on small trees named Theobroma cacao, which literally translates to “cacao, the food of the gods” in the Greek language.  These trees are native to Mexico, Central and South America.  Each cacao pod that emerges from the tree typically houses between 40 and 60 cacao seeds.  After careful harvesting, the pods are opened, the seeds are removed, and they undergo a natural fermentation and drying process.  After the drying process is completed in 1-2 weeks, you are left you with raw cacao beans.

To make the chocolate that we all know and love, these raw cacao beans are then roasted to form cocoa, which is then combined with sugar and fats until the beans are unrecognizable.  The high heat during the roasting process reduces the levels of antioxidants in the cacao, minimizing the powerful health benefits found in the unprocessed, raw cacao.  To receive the greatest benefits from cacao, look for ‘raw’, non-roasted cacao beans.

Raw Chocolate Health Benefits

Raw chocolate contains many important vitamins and minerals including:

• Magnesium, and other essential minerals including calcium, sulfur, zinc, iron, copper, potassium, and manganese
• Polyphenols called flavonoids, with antioxidant properties
• Vitamins: B1, B2, B3, B5, B9, E
• Essential heart-healthy fat: oleic acid a monounsaturated fat
• Protein
• Fiber

These nutrients found in raw chocolate have been linked to a number of health benefits:

1) Raw chocolate can lower blood pressure & improve circulation

Flavanols, theobromine, and other components found in cacao may lower blood pressure and enhance circulation by promoting dilation, strength, and health of blood vessels

2) Raw chocolate can promote cardiovascular function & health

The antioxidant power of flavonoids and essential minerals and vitamins found in cacao can support healthy heart functioning by lowering blood pressure, improving blood flow, lowering LDL cholesterol, and reducing plaque buildup on artery walls.

3) Raw chocolate Can Neutralize free radicals

High levels of antioxidants protect the body from a buildup of free radicals from sun exposure, pollution, cigarette smoking, etc., which may damage healthy body tissue giving rise to cancer and cardiovascular disease.

4) Raw Chocolate can improve digestion

A sufficient amount of fiber delivered with each serving of cacao supports digestion while cacao stimulates the body’s production of digestive enzymes.

5) Raw chocolate can enhance physical and mental well-being

There are many components of cacao including alkaloids, proteins, beta-carotene, leucine, linoleic, lipase, lysine, and theobromine, that all work together to improve physical and mental health.  For example, theombromine helps to stimulate the central nervous system, relax smooth muscles, and dilate blood vessels, giving the body a boost of energy;  “bliss” chemicals found in cacao help to increase circulation and availability of serotonin and other neurotransmitters in brain, improving mood and combating depression.

Raw Chocolate Buying Tips

Cacao beans can be found at most health food markets including Whole Foods, and online at Amazon, or Navitas Naturals.

Raw cacao can be purchased as whole beans (peeled or unpeeled), nibs, or powder.

Cacao Beans

Cacao Nibs

Cacao Powder

Note: Cacao nibs are cacao beans that have been peeled and crushed, while cacao powder is made from peeled and cold-pressed cacao beans.

What to Look for when Buying Raw Chocolate:

Look out for labels that read “raw” chocolate or cacao.  Raw beans are not roasted, and are only fermented and dried, conserving their   superfood composition.

Avoid labels that read “roasted” chocolate or cacao.  When the beans are roasted, they are stripped of their antioxidant properties.

Raw Chocolate Health Hierarchy:

1. raw, unprocessed cacao beans
2. organic, unroasted cocoa powder (not treated with alkalis)
3. organic dark chocolate with the lowest % of processed sugar, and highest % of cocoa powder or liquor

How To Fit Raw Chocolate Into Your  Diet?

There are many ways that you can incorporate raw cacao into your everyday diet.  Try snacking on whole cacao beans or crush them into nibs and throw them in your favorite snack mixes.  If the beans are too bitter for your taste buds, try grinding the beans into a cacao powder to better conceal the cacao in your favorite foods and drinks.

Raw Chocolate Eating Tips:

• Blend into fruit smoothies
• Add whole beans or nibs to granola and trail mixes
• Add nibs or powder to oatmeal or yogurt
• Mix powder with dairy or nut milk
• Add powder to your favorite protein drink
• Use cacao nibs to replace chocolate chips in frozen yogurt, pancakes, muffins, cookies, etc.

Raw Chocolate Nutrition Facts

**A 1-ounce (28 g) serving size is about 16 beans

Helpful Raw Chocolate Resources:

• http://en.wikipedia.org
• http://www.livestrong.com
• http://superfoodu.com
• http://circ.ahajournals.org
• http://www.heartbloodcacao.com
• http://www.lifefood.eu

Raw Chocolate References:

http://www.goodcausewellness.coml, http://www.dailymail.co.uk, http://envirohealthtech.com, http://www.astrologyzine.com, http://www.cacaoweb.net, http://my.clevelandclinic.org, http://livesuperfoods.com, http://www.astrologyzine.com