The UnDiet Weight Loss Guide » November 2013

Monthly Archives: November 2013

High Protein Kid Friendly

Cheeseburger Eggs

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I thought I’d treat you all to a sneak peek from one of my upcoming books from the “2 Weeks On …” series. This book “2 Weeks on Low Carb Phase 2” will contain 14 days worth of menus and recipes including beverages, snacks and desserts.

This is a recipe for our low-carb readers, but if you’re not low-carbing it you can certainly serve these burgers on whole wheat buns. If you’re making dinner for your family or a barbecue you can make this recipe up on buns for everybody else and skip the bun for yourself, or go the lettuce wrap route.

4 servings = 1 carb/serving


  • 4 cooked burgers
  • 4 large eggs
  • 2 tablespoons water
  • 2 tablespoons heavy cream
  • salt and pepper
  • 2 teaspoons butter
  • 4 slices American cheese

Your choice of burger condiments:

  • 1 carb ketchup = 1 carb/serving
  • Dijon mustard = 0 carbs
  • Dill pickle = 1 carb per spear



Beat eggs, water, cream, salt and pepper in a small bowl until blended.

Heat butter in a small skillet over medium heat until hot. Pour in eggs. As eggs begin to set, push the cooked eggs from the edges into the center and tilt the pan so that the uncooked egg runs to the outside edges.

Continue cooking, lifting and tilting eggs until no liquid egg remains. Remove from heat.

Place burgers on microwave-safe plate. Top each burger with a quarter portion of eggs, then with a slice of cheese. Top with your choice of condiments.


Working Out

10 Fun Fall Fat Burners

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 Before winter hits and an outdoor workout is more of a chore than a joy (yes there are some committed runners and others who workout straight through the winter – I know, I’ve seen them while driving by on  my way to the gym), here are some fun ways you can squeeze in some outdoor workouts.


1. Raking Leaves

Raking leaves is a fantastic upper-body workout that will burn about 270 calories per hour depending on how fast you work. While raking be sure to change your movements and the direction your raking in to get an even better workout. Hold the rake in front of your body to give your shoulders a good workout. Rake from right to left and then switch and rake from left to right to work both arms. Rake the leaves into a pile and do some running jumps into the pile. Tip: this only works if you’re doing it with kids Be sure to bag up the leaves and carry them away to work your muscles and burn more calories.

2. Play Ball

Get together with some friends or the spouse and kiddos and head outdoors for a fun game of touch or flag football and you’ll burn more than 500 calories in an hour and have lots more fun than spending that same hour on the treadmill at the gym.

3. Chop Wood

If you have a wood burning fireplace, a fire pit or a beach nearby you can burn 300 calories per hour chopping wood.

4. Pick Yourself a Pretty Pumpkin

Visiting a pumpkin farm is a fun fall activity for kids AND grownups. So if you don’t have any young kids grab some friends or the older kids and head on out for an afternoon of pumpkin picking. While you’re searching for just the perfect pumpkin or pumpkins you’ll be adding steps into your day, so say no to the hay ride to and hike from the parking lot to the pumpkin patch. Amp up your pumpkin workout by carrying your pumpkin as far as you can. Be sure to keep the pumpkin as close to your body as possible and always squat down (don’t bend from the waist) to pick one up or set it down for a break.

You’ll rack up 175 calories per hour tromping through the pumpkin patch and 135 calories when carrying your pumpkin for 30 minutes.

5. Get Lost in a Corn Maze

After your pumpkin workout you can continue the activities by trekking through a corn maze. The corn maze will burn 150 to 200 calories per hour.

6. Picking Apples

Picking apples and carrying your bootie back to your car will rack up 200 calories per hour. If the farm has a manual cider mill, crank your apples into mush for cider later.

7. Go on a Horseback Ride

You can ride solo or coral the gang together for a trail ride. Horseback riding is not only a blast, but it also uses muscles you’re not accustomed to working with and burns 470 calories per hour. I know! I couldn’t believe it either. The horse does the work, while you sit there and you’re still burning calories! Well obviously that’s not entirely true, but it sure feels that way.

8. Hit the Trails

Uneven terrain and any hills you encounter on the trail will force your body to work harder than if you were walking on a flat surface. You’ll be working your leg and core muscles to adjust to the terrain and challenging your balance which is one part of the exercise regime that we often forget to engage. All this translates to a bigger calorie burn than walking alone. You’ll be walking off 400 to 500 calories per hour depending on the terrain and your walking speed. Plus when you’re paying attention to the scenery, sounds and scents along the trail you’ll forget you’re actually getting in a workout!

9. Find a Race

You’re sure to find a race you can run or walk almost every weekend this autumn, especially with Halloween races and Thanksgiving Day events on most community calendars – or just do a Google search. Check out SparkPeople’s free 5K training programs and free 10K training programs to get started, or join a local running group to train for an upcoming race in your area. You’ll burn 450 to 650 calories per hour while training and on race day.

10. Get Your Scare On

Walk through a haunted house and  you’ll burn 75 calories in thirty minutes. Run and you’ll burn 125 calories in 30 minutes.


So get out and get fit, keep fit, and just enjoy the fall season while working towards your health and weight loss goals.





Super Boost Your Metabolism

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by Greg Landry, M.S., Exercise Physiologist

I receive a few hundred email messages every month with questions about pills and other potions to boost metabolism. I hope by now you know that “miracle fat-burners” don’t work. However, the need to boost metabolism is a legitimate one. I believe that the main reason so many people are overweight is because their metabolism is lower than it should be. This means that they burn fewer calories and over a period of months, this adds up to stored fat.

The good news is that you really can rev-up your metabolism so that you’re burning MORE calories 24 hours a day, yes, even while you’re sleeping! I developed the “Super Boost” to do just that. Now, I want to warn you that this is strictly for those who are VERY serious about weight loss and health and are willing to do what it takes! My “Super Boost” takes a major commitment on your part, but it works. It will send your metabolism through the roof! Please keep in mind that you should gradually work up to this frequency and duration of exercise and that you should see your doctor before making any changes in your eating or exercise habits. Here’s my “Super Boost” in a nutshell…

1. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis (preferably in the morning) for 30 to 60 minutes! Forget this twice-a-week stuff. Your body was designed to be active on a daily basis! When you are, your metabolism will soar!

2. Do an additional 15 to 30 minutes of aerobic exercise in the evening, five days per week. Some people like to do this just before dinner to decrease their appetite, but after dinner is fine too. In the interest of injury prevention and not getting bored, try to alternate the type of exercise you do. For example, try walking in the morning and aerobic dance in the evening.

3. Incorporate “intervals” into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are explained in detail in my article “Intervals for Weight Loss”.

4. Tone your muscles with strength training six days per week. This should be done just after an aerobic exercise session. You should exercise each body part three times per week. For example, work on the lower body on Monday, Wednesday and Friday and the upper body on Tuesday, Thursday and Saturday.

5. Always eat breakfast! Skipping breakfast sends the message to your body that you’re starving. As a protective mechanism, your metabolism slows down.

6. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a rake rather than a blower, etc. Look for the “hard” way to do things!

Okay, now get movin’ and supercharge your metabolism!

I want to thank Greg for contributing to our Update this month and let you all know that you can find more articles by Greg Landry as well as a free monthly newsletter at