Ok, so I actually mixed my guacamole with lime juice and pressed it down with saran wrap to keep it fresh.

I opened up the container to check on the freshness.

Check out the video to see if it worked…

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So I love to eat guacamole. It contains avocados which contain the types of monounsaturated fats that are good for your body.

The problem is, usually I can’t eat a whole container of it at once, but if I save some for the next day, it usually turns brown.

So my question is how do I keep guacamole fresh for longer than I day?

I went to a very interesting resource on the web to find the answer: Twitter

Twitter is a place to micro-blog, tell the world what you are doing, ask questions and help people.

Sign up for a free account and then follow me so you can see what I’m up to at: www.twitter.com/scottcolby

By the way, want to know the best way to keep guacamole fresh?

It may not be what you think. Check out the video.

Have an amazing day,

Scott

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I just did a great mountain bike ride with my good friend Mike Geary, author of The Truth About Six-Pack Abs.

I’ll tell you exactly why this type of workout is good for developing a flat stomach and six-pack abs in my next post.

But right now I wanted to tell you what Mike whipped up for our Abs Diet - Post Workout Nutrition.

We had a shake right after we got back home which consisted of raw milk, strawberries, frozen bananas, organic peanut butter, a little honey and a little cocoa powder.

It was a great meal to recover from our bike ride and extremely delicious too.

Go ahead and try it out.

Don’t forget to leave a comment and tell me what you think about it.

Have a great day.

Scott

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Howdy,

I’m in Vail, Colorado with fellow abs expert, Mike Geary, the author of Truth About Six-Pack Abs.

Mike lives in Vail and invited me for a visit and to do some hiking and mountain biking.

He also just whipped up a great breakfast that should be a part of any abs diet to help flatten your stomach.

Here’s what we each had.

3 organic scrambled eggs with red peppers, onions and grass fed cheese

grass fed bison sausage

sprouted grain raisin bread

coffee with a touch of honey and raw milk.

It was very delicious and healthy. I’ve actually never had bison sausage before, so I was glad Mike introduced me to it.

If you have tried bison sausage, or are willing to try and, I would love to hear your feedback.

Have an amazing Labor Day.

Scott

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Howdy,

You may have heard me talk a little bit in the past about how I don’t think cereal is a good food to eat as part of your abs diet, especially if you’re trying to lose stomach fat.

Too many chemicals and high fructose corn syrup and sugar in most cereals.

But I wanted to give you you a few options for a healthy breakfast - foods that you should be eating if you’re looking to get a flat stomach.

Just check out this brief video.

By the way, I’m hanging out in the home of Mike Geary, author of The Truth About Six-Pack Abs.

Mike lives in Vail, Colorado, and I’m here visiting for a couple of days doing some hiking and mountain biking.

I’ll let you know what he whips up for breakfast, to see if he practices what he preaches in his book.

Have an amazing day.

Scott

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Howdy,

A lot of you were asking for “sweet” alternatives for food choices besides fruit.

Well I asked Jayson Hunter, author of The Carb Rotation Diet, and he came up with another delicious abs diet recipe

Here’s what Jayson had to say…

Many experts say instead of dessert just eat some plain fruit.

Well, for many that just doesn’t cut it or it gets old after a while.

If you are eating healthy then you are allowed so called cheat meals.

This means that if you eat healthy 95% of the time you are allowed to eat bad 5% of the time.

This could mean a piece of chocolate cake for some or ice cream for others.

You can also choose desserts or sweets that provide better sources of protein, calcium or eat dark chocolate instead of milk chocolate.

Always look for the better of the worst when it comes to desserts and sweets.

Try to choose foods that will provide some more nutrients than others yet equal calories.

Some examples would be peanut M&M’s or chocolate covered raisins.

They both provide increased calcium and protein then let’s say Hershey kisses or regular M&Ms.

You can also experiment with your recipes by cutting down on the flour or sugar and substituting milk based protein powder to increase the protein content.

Now, I do say experiment because many times this is a trial and error type of process.

Though, you can hit on a winner that not only tastes great, but is healthier for you as well.

The recipe below is an old classic, but with less of the bad ingredients you want to avoid.

It still tastes great and is lower in calories with only 175 calories per 1 cup.

Raspberry Apple Crumble

4 medium, tart apples, such as Granny Smith
¼ cup orange juice
2 Tbsp raspberry preserves
2 Tbsp quick cooking oats
2 Tbsp all-purpose flour
2 Tbsp brown sugar
2 Tbsp wheat germ
½ tsp ground cinnamon
1 Tbsp melted butter

1. Preheat oven to 350 degrees

2. Peel, core, and thinly slice the apples

3. Combine the sliced apples, juice, preserves, and ¼ cup water in a bowl. Pour the mixture into an 8-by-8 inch glass baking dish and set aside

4. Combine the oats, flour, sugar, wheat germ, cinnamon, and salt. Add the melted butter and mix well.

5. Top the apple mixture with the oats mixture, cover, and bake 1 hour or until the apples are tender. Uncover the dish for the last 10 minutes of baking.

Note: You can use other preserve flavors such as strawberry or blackberry if you wish.

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Hi - a lot of you commented that you wanted to start seeing some recipes so once a week, Jayson Hunter, author of The Carb Rotation Diet is going to provide the Abs Diet Recipe of the Week.

This one is spicy turkey meatloaf.

This recipe is loaded with disease fighting nutrients lycopene, lutein and zeaxanthin.

This recipe is also a great protein source.

It fits perfectly into the carb rotation diet as a no carb meal or combined with other foods on a low carb and high carb day.

You can also adjust the level of spiciness by adding more chili powder or less (down here in Texas, we like our meatloaf spicy!!)

1 package (10 oz) frozen spinach, defrosted and squeezed

1 cup chopped tomatoes

2 tsp oregano, dried

1/4 tsp freshly ground black pepper

1 1/2 tbsp chili powder

1/2 cup canned corn, drained

1 1/4 pound ground turkey (93% lean)

1/4 cup chili sauce or ketchup

1/2 cups rolled oats (not quick cooking)

2 large egg whites, beaten until frothy

2 tsp garlic, minced

Preparation

Preheat oven to 375°F.

In a large bowl, using a fork, mix together oats, egg whites, and tomatoes. Blend in turkey, chili powder, oregano, garlic, chili sauce or ketchup, and pepper. Mix in spinach and corn.
Pack mixture firmly into a 9 x 5-inch loaf pan that has been lightly coated with cooking oil spray. Bake uncovered for 45 minutes or until juices run clear when meat loaf is pierced with a knife, or internal temperature registers 165°F. Remove from oven and let meat loaf sit at least 15 minutes before serving.

Yummy. This is making me hungry.

After you try the recipe I would love to get your feedback and comments.

So don’t be shy. Did you like this dish? Or is this a one and done (meaning you’ll never make it again)?

Enjoy!

Scott

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I am on a pretty good “abs diet” until my birthday at the end of this month to make sure that as I turn another year older I still have a flat stomach and six-pack abs.

However, I am on the road today and it is proving to be somewhat challenging.

I am actually in a car as I type this on my way to Austin, Texas.

I’m on a Carb Rotation diet, and fortunately this is a higher carb day today. : )

I just had lunch at Wendy’s of all places, where I had a grilled chicken sandwich.

Not exactly the healthiest place to eat, but I did pretty decent skipping the fries and soda.

Then I was at the gas station looking for some healthy snacks to eat on the rest of the trip.

Almost all I could find was rows and rows of junk food - candy bars, pringles, chips, crackers, twinkies, muffins, coffee cake, moon pies!

Moon pies!! Remember those things.

I was able to find a really really small section of healthier food and ended up getting some almonds and a Protein Plus PowerBar.

For my workouts while I’m in Austin, I will definitely be doing some shorter bodyweight interval circuits and some 4-minute circuits from the Four Minute Workout DVDs.

I’ll even try to film a couple of the workouts so you can see them.

Oh and guess what?

Austin is home to the first ever Whole Foods.

Maybe I’ll try and sneak in another grocery store tour. ; )

Have an amazing day.

Scott

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Howdy,

We all know that beach season is coming up.

Time to ramp up your workouts to look fabulous in a bikini and turn heads in your swimsuit.

We all want sexy abs. I know I do.

I’ve put together a short video of my of my favorite exercises for sexy abs.

You’ll notice that none of these videos involved laying on your back or doing crunches and sit ups.

When you lay on your back and do abs exercises, your abs are relaxed for part of the movement and not working.

In a push up position or standing position, your abs are working hard the entire time.

If you can master these exercises, your abs will be in great shape.

If you have your diet in order, your abs will be showing in no time.

To get the best results for your abs, I would suggest a carb rotation diet.

This is the type of diet I used to get my abs looking as lean and defined as possible.

Ok, the exercises that I love for sexy abs are…

Bear Crawls
Elevated Spiderman Push Ups
Mountain Jumpers
Diagonal Mountain Climbers
Knees to Elbows

These exercises hit your abs from every angle.

And even better, a lot of other muscles are getting a great workout too!

I would love to hear what you think after trying these.

Which was your favorite abs exercise? Which one was the hardest to perform?

Please leave your feedback in the Comments section.

Have an amazing day.

Scott