Archive for November, 2012

Tuesday, November 20th 2012

Chocolate Spelt Cake: A Perfect Fitness Recipe

In celebration of the Holiday Season - here is another awesome and healthy recipe you can make for you and your friends - that tastes incredible and is packed with body-boosting nutrients - so you can feel good about eating it - and feel good after eating it... We used mostly organic ingredients when we made this last weekend - but you can go with either 'regular' or organic.. Your choice.

Organic Chocolate Spelt Cake

chocolate spelt cake
INGREDIENTS: 2 1/2 cups of spelt flour 3/4 cup cocoa 1 teaspoon of baking soda 1/2 cup of organic brown sugar or 1 teaspoon of stevia with 1 teaspoon of lemon juice 1/2 cup of coconut oil 1/2 cup of agave 4 egg whites 3 egg yolks 1 teaspoon of vanilla extract 1/2 cup of almond or coconut milk 200 grams 70% chocolate DIRECTIONS: 1. Preheat oven to 180C or 350F. 2. Rub a 9 inch tin with a little coconut oil and line with baking paper. 3. Melt the chocolate and coconut oil and let cool a little. 4. Mix dry ingredients together well. 5. Beat eggs whites with sugar (or stevia and lemon juice) until stiff. 6. Gently mix the egg yolks and essence into the egg whites. 7. Add in 1/3 of the flour and mix gently. 8. Add in the melted chocolate and coconut oil and blend. 9. Add in 1/3 of the flour and mix gently. 10. Add in the almond or coconut milk and blend. 11. Add in the last of the flour and mix until smooth. Pour into tin and bake for 35-40 minutes. Test with a toothpick. Remove and eat while warm with fresh strawberries. Refrigerate the leftover cake and remove 30 mins before serving.

We got a bunch of emails yesterday asking about the rest of the recipe in the Sinfully Healthy Recipe Collection at - So, here they are:

Sinfully Healthy Gourmet Cookbook Recipes Thanksgiving Sweet Potato Soup Butterflied Turkey with Cranberry & Apple Glaze Baked Stuffed Onions Cornbread with Semi Dried Tomatoes & Herbs Pumpkin Pie with Roasted Pecan Topping Grilled Mushrooms with Tomatoes Butternut Pumpkin, Leek and Apple Soup Traditional Roast Turkey (Brined) Marinated Turkey Breast Roasted Vegetables Sweet Potato Casserole Pumpkin Custard Pecan and Cranberry Flan Superb Cranberry Sauce Sweet Chestnut Stuffing Wild Rice with Cranberry Dressing Cranberry and Pear Relish Pumpkin, Almond & Raisin Muffins Christmas Asian Spiced Crab Cakes Apple and Ginger Pork Roast Rosemary & Garlic Roasted Sweet Potatoes Baby Carrots with Ginger & Orange Mixed Berry Fruit Salad Spiced Almond Honey Biscotti Ingredients Check & Shopping List Breakfast Berry Parfait Apricot and Almond Granola Healthy & Delicious Christmas Morning Pancakes Prawn and Mango Salad Grilled Prawns with Spiced Yogurt Grilled Chicken with Pomegranate & Glaze Apple Glazed Grilled Turkey Breast Roasted Potato and Butternut Pumpkin Ginger Sweet Potatoes Baked Apples with Raisins, Almonds and Orange Pear, Apple and Cranberry Bake Apricot, Hazelnut and Wild Rice Stuffing Roasted Red Pepper, Leek and Wild Rice Stuffing Gingerbread (Ginger Cake) Spiced Macaroons New Years Eve Thai Coconut Ginger Shrimp (Prawns) Oven Roasted Fish Pan Seared Shrimp, Scallop and Mango Skewers Grilled Skewers of Mushroom & Broccoli Grilled Shrimp (Prawns) with Orange & Grapefruit Shrimp with Asian Peanut Sauce Sesame and Sun Dried Tomato Tofu Dip Cucumber with Hummus & Sesame Chicken, Cranberry & Feta Rolls Crab and Avocado Salad Almond and Coconut Meringue Cookies Dried Fruit with Green Tea & Yogurt Zucchini & Cheese Frittata Baked Pear, Apple & Berries Entertaining Yogurt & Pine Nut Dip Mushroom and Asparagus Salad with Pecans Chicken Vietnamese Rice Paper Rolls Salmon Kebabs with Wild Rice and Grapefruit Fresh Berry & Lime Sorbet Baked Egg Plant Dip Spiced Avocado Dip Roasted Eggplant Hummus Spinach, Orange and Almond Salad Chickpea and Tomato Salad Tomato & Avocado Salad with Cumin Dressing Garlic Prawns Chicken and Bell Pepper Skewers Grilled Zucchini Rolls with Herbed Goats Cheese Baked Artichoke & Parsley Cheese Squares Sweet Potato Salad Spicy Peppered Crab Legs Chicken Breast with Peach Lime glaze Lamb Burgers with Coriander, Tomato and Yoghurt Red Cabbage Coleslaw with Caraway Mango and Strawberry Crush Coconut, Mango & Strawberry Tapioca Low Fat Cream with Fresh Seasonal Fruit Cranberry and Strawberry Summer Jelly Berry Frozen Yogurt Pineapple and Avocado Salsa Birthdays & Baking Special Carrot Cake Birthday Banana, Chocolate and Pecan Cake Lemon and Poppy Seed Cake Cinnamon and Almond Meringues Lime Meringue Squares Spiced Coconut Macaroons Easter Slow Cooked Moroccan Lamb Couscous with Herbs Poached Pears in Honey, Ginger and Cinnamon Crab Cakes with Avocado Spring Vegetable Frittata Baked Fish Roast Shoulder of Lamb with Herbs and Honey Stuffed Bell Peppers Roasted Asparagus with Sun-Dried Tomatoes Baked Spinach Baked Zucchini Almond, Apple and Raisin Loaf Almond Torte with Berry Sauce Apple, Fig & Almond Muffins Sinfully Healthy Cupcake Cookbook Metabolism-Boosting Cup Cakes Fresh Lemon-Vanilla with Lemon Curd Filling and Pure Meringue Topping Japanese Green Tea & Pear with Special Ginger Frosting Spiced Dark Chocolate with Cinnamon-Cayenne and Creamy Cinnamon Frosting Pure Rosewater & Roasted Pistachio with Turmeric Frosting Pure-Cleansing Cup Cakes Spiced Carrot-Cardamom with Brown Rice Flour and Fresh Lemon Frosting Matcha Green Tea with Adzuki Bean Filling and Dark Chocolate Glaze Avocado, Flax Seed and Spice with Sweet Honey Frosting Zucchini, Bell Pepper and Chickpea with Savoury Cream Frosting Energy-Boosting Cup Cakes Cappuccino, Fig and Quinoa with Roasted Coffee Frosting Goji Berry, Banana & Sunflower Seed with Fresh Berry Frosting Dark Chocolate and Sweet Beetroot with Orange Blossom Frosting Fresh Raspberry and Roasted Almond with Almond Cream Topping Gourmet-Indulgence Cup Cakes Roasted Hazelnut with a Chocolate Mousse Centre and Hazelnut Cream Frosting Fresh Lavender and Roasted Almond with Light Honey Frosting Intense Strawberry-Kiwi with Coconut Flour and Mango Frosting Exotic Papaya & Coconut with Ginger-Lime Frosting Protein-Power Cup Cakes Pure Vanilla with Sweet Vanilla Frosting Sweet Potato, Cashew and Quinoa with Spiced Cinnamon Frosting Cinnamon Spiced Apple and Almonds with Custard-Cream Frosting Dark Chocolate Cherry with Coconut-Choc Frosting Libido-Enhancing Cup Cakes Potent Maca Powder and Dark Chocolate with Fresh Raspberry Frosting Pomegranate, Lime and Chocolate with Tofu Chocolate Mousse Frosting Fresh Ginger, Nutmeg and Clove with Pumpkin and Cinnamon Topping Pure Ginger with Rich Coconut Cream Frosting CREDIT NOTE: All the recipes in the list above are part of the Sinfully Healthy Fitness Recipe Collection at BONUS NOTE: The Holiday Season bonus offer ends very soon - so go take a look... This is surely something any fitness minded person can put to use asap - and of course once the "New Year" arrives :-) Feel free to share this post with your friends, family and co-workers... You know they'll appreciate it - especially as the New Year gets closer and closer... Your Trainer for Life, - Joey Atlas
Tuesday, November 13th 2012

3 Red Recipes, 3 Good Photos and My 21-Item List

Cooking quick and easy meals for the fitness lifestyle gets easier and easier the more you do it... Here's yet another recent dinner I whipped up in under 37 minutes, end-to-end: 1 - Tangy Tomato Toss 2 - Razzle-Dazzle Wrap 3 - Sweet-Tooth Beet-Root
3 Red Recipes Quick Easy Healthy

Here are the quick, easy and awesome-tasting recipes:

1 - Tangy Tomato Toss

- chop a large tomato - drizzle with balsamic vinegar - sea salt and black pepper - sprinkle with a table-spoon of grated parmesan cheese - serves 2-3... maybe 4

2 - Razzle-Dazzle Wrap

- heat med/large pan on medium flame (add tablespoon on coconut or extra virgin olive oil) - on a flat plate; place 1/2 ounce of cheddar cheese on half the wrap (leave other half vacant so you can fold it) - place scrambled egg on top of cheese, then add to pan - sprinkle with: paprika, black pepper, curry powder and sea salt (and crushed red pepper is optional) - fold foodless side over to cover the egg/cheese side - when bottom starts to brown and cheese melts, flip over with spatula - brown bottom side to your liking then remove and let cool a little before eating - serves 2

3 - Sweet-Tooth Beet-Root

- pre-heat oven to 375 degrees - cut 3 or 4 medium/large beetroots into 1/4-inch thick pieces - cover large baking pan with e.v. olive oil or coconut oil and lay beetroot pieces flat in pan, then flip them over so they have oil on both sides - place in middle rack for 10 mins - take out and sprinkle with black pepper, paprika, garlic powder, onion powder, anise seeds (these are AWESOME) - cook for another 10-15 minutes; but check them along the way with a fork - if it goes through easily then they are DONE - remove from oven and sprinkle with sea salt if you desire - serves 6-10 depending on size of beetroots, and how many My Fitness Food Shopping List During a few of my recent food shops, I realized how simple it would be for me to share what I buy, and show you too... This photo is half my groceries on the checkout counter - as the other half was already being bagged... Below this photo is a list of what I bought that day
ingredients for recipes snacks and meals

Healthy Grocery List - Foods and Ingredients

Most of these items are organic... 1: Almond Milk 2: Mixed Baby-Green Lettuce 3: Ciabatta 4: Whole Spelt Wraps 5: Apricot Apple-Sauce 6: Brown Rice-Cakes 7: Cheddar Cheese Blocks 8: Eight Chocolate Bars (mostly dark) :-) 9: Almond Extract 10: Garlic Powder 11: Curry Powder 12: Tomatoes 13: Carrots 14: Celery 15: Beetroots 16: Red Delicious Apples 17: Cane Sugar 18: Garbanzo Beans/Chick Peas 19: Eggs 20: Mixed Nuts 21: Balsamic Vinegar Any questions, thoughts or comments about the above info? Post in the box below... Want to share your food shopping list? You can do that in the box below as well :-)
joey cooking healthy wraps
Your trainer for life, - Joey Atlas ps: the team at prograde has re-posted 2 Free Reports to help you gear up on proper info as the new year gets closer and closer: A: The Diet Pill Report B: What Your Doctor Never Told You About Fish Oil and Omega-3's

Feel free to share today's post with anyone you know who can benefit from the info... They'll appreciate you for it...

Friday, November 9th 2012

5 Wk Travel Fitness Summary and 4 Free Training Videos

"A 'Balanced' Fitness Mindset is the Key to Maintaining the Fitness Lifestyle - and Living to the Max..."

It's been a few weeks now since I've been back in the USA, from the Australia/New Zealand trip - and I've taken some time to summarize and highlight the key points of how I not only maintained, but also improved my fitness condition during the 5-Week trip. (The last photo on this page was taken at the end of the trip, a few days before heading back to the USA.) And I also have 4 Free Fitness Training Videos that are being edited and trimmed, along with a few other items, which you'll have a chance to access earlier in the new year, which will be here VERY SOON. But, I've included some sneak preview images for you to see. Just keep reading...

5-Week Travel Fitness Summary Highlights

1 - Proper pre-planning: Made a checklist of items to pack and made sure they were packed for trip. Trail sneakers, resistance bands, suspension strap, gloves, workout clothes for appropriate climate. 2 - Pre-ordered some nutritional essentials and had them shipped to Australia so they would be there when needed. Electrolyte packs, natural digestive enzymes, etc... 3 - Shopped for staple food, snack and beverage items within the first 12 hours of arrival. Stocked up on teas, nut butters, granola/muesli bars, fruits, eggs, nuts, bread, etc... 4 - Explored whenever and wherever possible ON FOOT. Hikes, walks to town, etc... 5 - Kayaked a few times. ...and biked a little bit. 6 - Took advantage of the hills and mountains by doing short runs and run/walk combos almost every morning. It was incredible to start running again since the herniated disc episode from last year. Feeling awesome about it now - but keeping "balance" about it. (still doing lots of biking). 7 - Went in search of all the playgrounds I could find in each location we stayed at - and did most workouts on the playgrounds. An intrigued video crew offered to film a series of 4 training sessions, in Paihia - and we then recorded a few more outdoor training videos on our own (preview shots are below).

This was the fitness training rotation we followed:

Day 1: a.m. Cardio hike/run pre-dinner Bodyweight Workout (focus on lower-body) p.m. stretching Day 2: a.m. Cardio hike/run pre-dinner Bodyweight Workout (focus on chest and back) p.m. stretching Day 3: a.m. Cardio bike ride pre-dinner Bodyweight and Band Workout (focus on shoulders and core) p.m. stretching Day 4: a.m. Body-weight Cardio on playground pre-dinner Bodyweight and Band Workout (focus on arms) p.m. stretching Day 5: a.m. Cardio hike and jog intervals pre-dinner Bodyweight Workout (focus on abs and core) p.m. stretching Day 6: we start the cycle over again from Day 1 above. Keep in mind there were some days where travel, work or sightseeing didn't allow for total training sessions - maybe some good stretching, etc.. (like at the airport on long stops). 8 - Generally speaking, only ate when hungry - BUT didn't restrict myself from having a few genuine treats here and there. 9 - Shopped at the local farmer's markets a few times and had a great time creating simple new recipes on the grill, and the stove. Also learned about a few more unique ingredients and very easy recipes for HEALTHY Desserts and GOOD-for-YOU Cupcakes...

Here's a preview photo of the GOOD-for-YOU Cupcakes:

[caption id="attachment_804" align="alignnone" width="300" caption="Healthy Delicious Nutritious Cupcakes"]healthy delicious nutritious cupcakes[/caption]
Eating these was divine - almost sinful - but just knowing they were made from wholesome and healthy alternative ingredients made it all OK and left me feeling great (not 'sick' in the stomach or "guilty" - at all.) I'll be sending you more info on these sinfully D-Lish recipes next week - so stay tuned. 10 - NO BOOZE during the flights. While I enjoyed my share of incredible wines and Limoncello during the 5 weeks, I did not drink any alcohol on any of the flights - even on the 15 hour flights, where the drinks were "all included" in the airfare. 11 - During the long travel days to and from AUS/NZ, I stuck to the same nutrition rules as any other day - and also kept some "safety rations" in my back-pack, just in case. 12 - Made sure I didn't forget to share enough of this trip and the strategies implemented with you - so you can do the same, whether at home - or on the road. Below are 4 preview shots of the free videos we'll be sharing with you early in the New Year, in the Playground Hard-Body Training Series. These 4 Outdoor Body-Weight/Band Sessions are going to be in the Bonus Package:
Outdoor Stretching Cornwall Park Auckland New Zealand photo
Outdoor Body-Weight Cardio in Cornwall Park Auckland New Zealand photo
Smoking Shoulders with Bands and BodyWeight Paihia New Zealand Photo
[caption id="attachment_800" align="alignnone" width="419" caption="10 Minute Total Body Band Workout Paihia New Zealand Photo"]10 Minute Total Body Band Workout Paihia New Zealand Photo[/caption]
That's it for the 5-Week Travel Fitness Summary and the sneak preview of some of the new freebies coming your way. Stay tuned so you don't miss any of them - and please post any thoughts, comments or questions on today's update - in the box below my photo. That space is there for you :-) ...Even though there was lots of work to be done - the trip was a lot of fun and VERY productive in many ways... Some great stuff is coming your way. Your trainer for life, - Joey Atlas
[caption id="attachment_808" align="alignnone" width="600" caption="Joey and Friend in Cascades, Auckland, New Zealand"] joey and friend in cascades auckland new zealand[/caption]