UPGRADED

COOKOUTFather’s Day

JJ Virgin

Hacks to Ditch That Beer Belly

Strategies to Imbibe Responsibly

Recipes Dad Will Love

BONUS! Muscle Building Primer

©Copyright 2016 JJ Virgin & Associates, Inc.

Father’s Day is practically synonymous with cookouts, butyou needn’t indulge mindlessly simply because your sisterput a big bowl of potato salad on the table or whipped upsome syrupy, sugary alcohol concoction.

Rather than deprivation, I’ve developed some intelligent up-grades – also called lateral shifts – that create healthier ver-sions of your cookout favorites for fast, lasting fat loss. You canenjoy your Father’s Day cookout with no morning-after misery.

Upgrade your meat – most conventional beef, fish,and poultry come from animals fed terrible diets and raisedin unnatural habitats. Make the upgrade to more nutrient-dense grass-fed beef, wild-caught fish, and free-range poultry. Happy animals fed their natural diet produce higher quality, more nutrient-rich meat.

Upgrade your sweet tea to Sparkling Lemonade – you wouldn’tdare touch soft drinks, but sweetened tea and other sugary beverages often haveas much – if not more – sugar than a soda. Lemonade made with sparkling mineralwater, fresh lemons, and my Virgin Sprinkles makes a satisfying beverage alterna-tive everyone will love, and lemon juice can actually lower your blood sugar.

Upgrade your dessert with these ice cream alternatives – aguaranteed hit with Dad: try our Chocolate-Almond Butter Protein Popsicles madewith my All-In-One Shake mix. These will go quickly, so make and freeze a fewbatches. Another dessert idea: create a strawberry “milkshake” blending organicstrawberries (or a berry blend), unsweetened coconut milk, and ice. Sweeten totaste with Virgin Sprinkles.

Upgrade your chips & dip to Spicy Black Bean Dip with CeleryRather than settle for a conventional bag of corn chips and sugary salsa or creamy dip,opt for my Spicy Black Bean Dip and Celery. Another fave: Guacamole with Kale chips.Most stores provide pre-made guac, which also goes well atop grass-fed burgers.

And about that beer…

Upgraded Father’s Day Cookout

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“One beer became three, and before I knew it I’d de-voured a second helping of my wife’s banana pudding,” afriend recently confessed about a Memorial Day cookoutthat quickly became a high-sugar impact free-for-all aftera few lagers.

Beer is a frequent fave for Father’s Day and other summergatherings, but as most guys know, even a littleindulging can lead to that not-so-sexy beer belly.

Among its problems, beer contains gluten and emptycarbs, practically guaranteeing a bender will create bloatand other symptoms that make your jeans feel a littletighter.

You don’t need studies to show beer makes you fat, butthey exist. One systematic review involving 47 studies found higher beer intakecontributes to abdominal obesity. (File under the “duh” category.)

Aesthetics aside, abdominal fat increases your risk for disease like type 2 diabetes.

Proceed responsibly. You’re probably going to kick back a few drinks during yournext summer social function, but that doesn’t mean you should take a to-hell-with-itattitude and down a six-pack.

Guys, your drink allotment is two a day, and no, you can’t save them up during theweek and drink them all on one day! Remember, too, that one serving equals a 12-ounce beer, so that gargantuan frosty mug at your favorite pub might contain two ormore servings.

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Ditch That Beer Belly(not the alcohol)

with These 7 Hacks

©Copyright 2016 JJ Virgin & Associates, Inc.

SWAP IT OUT. Red wine or tequila gives you alcohol’s pleasure without beer’sgluten and high-sugar impact. (Remember all carbs break down to sugar in yourbody.) While an ice-cold pilsner provides a satisfying kick on a hot June day, drywhite wine can provide that same frosty refreshment without beer’s pitfalls.

GO LIGHT OR GLUTEN FREE. Sometimes you’ve just gotta have a beer. (Emphasison a beer.) If you can tolerate gluten, light beer will minimize carb damage. If youcan’t or just want to mix things up, check out gluten-free beer, which has becomemore readily available thanks to a growing gluten-free movement.

DON’T DRINK ON AN EMPTY STOMACH. You arrive at the barbeque famished, yourdaughter pops open a cold one for you, you reach for a pork slider, and before long,you’re on a one-way trip to tipsy-ville, where you eat everything in sight! Even if youdon’t drink, arriving at a social function pleasantly full but not stuffed guarantees you’renot going face down in the chocolate mousse pie after chugging a few cold ones.

MAKE IT DESSERT. Nobody likes the party lush who throws back a few drinks andsuddenly behaves erratically. (There’s always one at every party, right?) Saving yourdrinks till dessert minimizes that risk while still providing alcohol’s satisfaction.

DOUBLE UP. I’m talking water, not whiskey. Establish this beforehand: two glassesof filtered water with every drink. While most people forget to do this, studies showdehydration is a major hangover culprit. Skip those nasty energy drinks, which comeloaded with sugar or artificial sweeteners and other crap. Plain water usually doesthe hydration trick, though you might try no-sugar-added coconut water or a profes-sional-quality electrolyte formula if alcohol really dehydrates you.

GET RIGHT BACK ON TRACK. Even the most disciplined of us occasionallyoverindulge, with a pounding morning-after hangover as a painful reminder weshould’ve called it quits after two. Establish damage control ASAP. Studies show greentea can help your liver detoxify, though a cup of Bulletproof Upgraded coffee canprovide similar benefits. And even if you don’t have an appetite, make breakfast a pro-tein-and-nutrient-rich meal with an All-in-One Shake and Daily Essential Nutrients.

BURST TO BLAST THAT BEER BELLY. While it can’t undo the three lagers youchugged last night, studies show burst training can blast belly fat and make you anall-day fat-burning machine. Whether you hit your nearby park hill or hotel stairs, youcan do burst training practically anywhere. (Remember to stay hydrated during sum-mer scorchers!) I combine burst training with weight resistance in my Fast Blasts,which you can do in eight minutes, or about the time it takes to flag your bartenderto order another round. Get a FREE one here.

Those ground rules established, if you drink,imbibe responsibly with these 7 strategies.

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You grab your gym bag, a protein bar, and a bottle of Gatoradeand head out the door feeling prepared. According to all the ads,sports drinks are key to refueling after your workout. And be hon-est – who hasn't secretly channeled their favorite celebrity athleteas they guzzle down a Powerade?

The commercials do have one thing right: hydration and nutrientsare crucial after exercise. Unfortunately, most sports drinks are lit-tle more than Kool- Aid for grown ups. Neon blue and syrupy sweetis never the way to go to get the protein and complex carbs needed for muscle repair! Infact, flooding your system with simple sugars after a workout is a surefire way to hang onto your fat stores.

Here's the problem: even the most strenuous, extended workout only calls for around 15grams of complex carbohydrates afterward. In comparison, a 20 ounce bottle of Gatoradecontains about 45 grams of carbs, over 90% of which are sugars. That's a massive burstof glucose, guaranteed to crash your system and leave you feeling exhausted and starving.So what are your options?

Nature’s original hydrator is still one of the best –instead of sports drinks, grab some water! If youprefer your H2O with a little flavor, just add lemonslices or a handful of berries to your water bottlebefore you exercise. Need something on the go?Try Hint Water or Kevita Sparkling Probiotic Water.Both provide the hydration you require post -workout without any added sugars, artificial sweet-eners, GMO products, or chemical additives.

Of course, the ultimate multitasker after exercise is a protein shake made with my All- In- One Protein Powder, berries, Extra Fiber, and coconut milk. It’s got the hydration andnutrition you need to build muscle and feel full for hours.

No matter which you choose, give the sugary sports drinks a pass, and you’re one stepcloser to making the most of your workout!

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Why Sports DrinksAre a Bad Idea

©Copyright 2016 JJ Virgin & Associates, Inc.

RECIPESRise and Shine Mocha Espresso ShakeThe Virgin Diet Cookbook, Grand Central Life & Style 2014

1 serving JJ Virgin’s All-In-One Chocolate Shake1 cup unsweetened almond milk1 tablespoon almond butter1 to 2 tablespoons freshly ground flax meal1 teaspoon instant espresso or coffee powder(or substitute 1/4 cup strong coffee)1/8 teaspoon ground cinnamon1/4 teaspoon vanilla extract1/4 cup cold waterice cubes – if desired

Pumpkin Bread French Toastwith Berry Compote Sugar Impact Diet Cookbook, Grand Central Life & Style 2014(Sugar Impact Diet Cycle 1 & 3 only)

Makes 4 servings

Compote:1 cup strawberries, hulled and sliced1/2 cup blueberries1/2 cup raspberries2 tablespoons orange juice1 teaspoon orange zest1/4 teaspoon monk fruit extract

French Toast:3 large eggs, lightly beaten (if not sensitive to eggs)3 tablespoons whole milk – sub unsweetened coconut milk if sensitive to dairy1 teaspoon vanilla extract8 (1/2-inch) slices Coconut-Pumpkin Bread2 teaspoons coconut oil

BREAKFASTS

Combine the protein powder, almond milk, al-mond butter, flax meal, espresso powder, cin-namon, vanilla extract, and water in a blender.Add a few ice cubes before blending to makea thicker shake.

Mix on high until smooth. Thin with additionalcold water if desired.

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For the compote, combine the strawberries, blueberries, raspberries, orange juice, and monk fruitextract in a small saucepan. Heat the mixture over medium and cook, stirring occasionally, untiljust softened, about 3-4 minutes. Remove from the heat and stir in orange zest.

For the French toast, whisk together the eggs, milk, and vanilla in a shallow bowl or pie pan.Gently dip each slice of bread into the egg mixture and allow to soak up some of the mixture.

Melt 1 teaspoon of the coconut oil in a large nonstick skillet over medium heat. Add 4 breadslices and cook until browned, about 3-4 minutes per side. Repeat with remaining coconut oiland bread slices. Serve topped with the compote.

Coconut-Pumpkin BreadIs there anything better than the nostalgic aroma of pumpkin bread as it comes out of the oven? This version, witha touch of coconut, makes any day a holiday. Be sure to purchase canned pumpkin puree, not pumpkin pie mix, toavoid unwanted sugars.

Makes 8 servings

1/2 cup coconut oil, melted, plus more for the baking pan4 large eggs (if not sensitive to eggs)1/2 cup canned pumpkin puree1/2 cup So Delicious Dairy Free Culinary Coconut Milk1 tablespoon vanilla extract1 cup finely ground almond flour1/2 cup coconut flour2 tablespoons monk fruit extract2 teaspoons grain-free baking powder1/2 teaspoon baking soda2 teaspoons pumpkin pie spice1 teaspoon ground cinnamon1/4 teaspoon sea salt

Preheat the oven to 350°F. Grease an 8 x 5-inch loaf pan with coconut oil.

Whisk together the melted coconut oil, eggs, pumpkin puree, coconut milk, and vanilla in a bowl.

In a separate bowl, combine the almond flour, coconut flour, monk fruit extract, baking powder,baking soda, pumpkin pie spice, cinnamon, and salt and stir well. Add the wet ingredients to thedry and mix until moistened and well combined. Transfer to the prepared loaf pan and smooth thetop with a spatula.

Bake until a toothpick inserted into the center of the loaf comes out clean and the outside haslightly browned, 48-50 minutes. Remove from the oven and let bread cool in the pan for 15 minutes.Transfer to a wire rack to cool completely before slicing, about an hour. Store wrapped in a coolplace for up to 4 days.

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BBQ Glazed ChickenThe Virgin Diet Cookbook, Grand Central Life & Style 2014With a simple rub, a little sauce, and a grill, you’ll have this meal on your table in less than 30 minutes. One note,though — don’t rely on color when determining if chicken is cooked through. Use an instant-read meat thermometerto ensure it is done but not overcooked. Easy to multiply for a crowd!

Serves 4

2 organic, free-range, bone-in, skinless chicken breast halves (about 1-1/2 pounds)1 tablespoon Malaysian palm fruit oil1 tablespoon Barbecue Spice Rub1/4 cup All-Purpose Finger-Lickin’-Good Barbecue Sauce, plus more for serving

Preheat the a grilling over for indirect medium heat.

Brush the chicken with the oil, and then pat the spice rub evenly over the surface chicken to coat.

Place chicken on the grill, away from the heat source, and cook, flesh side up, for 15 minutes. Turnthe chicken over and grill for an additional 10 minutes. Turn the chicken again, brush with half thebarbecue sauce, and cook for 5 minutes. Turn and brush with the remaining sauce. Grill until aninstant instant-read meat thermometer inserted into the thickest portion of the breast registers165°F, about 5 to 6 minutes longer.

Remove the chicken from the grill and place on a work surface. Cut each breast in half crosswise,and serve with additional sauce if desired.

BBQ Rubbed Whole Roasted ChickenIf watching a grill isn’t your thing, try this easy oven-roasted chicken. Begenerous with the rub both inside and outside the bird's cavity so theseasonings are absorbed into the meat during roasting. Serve some Fin-ger-Licking BBQ Sauce on the side!

Makes 6 servings

4-4 1/2 pound whole chicken1 tablespoon olive oil, plus extra for roasting pan1 tablespoon lemon juice2 tablespoons BBQ Spice Rub

Preheat the oven to 400°F. Lightly dampen a paper towel with a small amount of olive oil and wipeboth the wire rack and shallow roasting pan.

Loosen the skin over the breasts, legs, and thighs with your finger. Rub chicken all over and underthe skin with the oil and lemon juice. Sprinkle the BBQ Spice Rub over the skin and sprinkle somein the cavity. Set the chicken on the rack in the roasting pan breast-side up. Tuck the wing tipsunder the body and tie the legs together with kitchen twine if desired.

Roast the chicken in the center of the oven, until an instant-read thermometer inserted into thethickest part of the thigh without hitting the bone registers 165°F, about 1 hour 10 minutes. Transferthe chicken to a cutting board. Let stand 10 minutes before carving.

MAINS

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Coffee-Rubbed Flank SteakSugar Impact Diet Cookbook, Grand Central Life & Style 2014This rub will bring your steak to life just the way your morning cup perks you up. You’ll enjoy the earthy taste ofthis rub so much, you’ll want to make a double batch to keep on hand.

Makes 4 servings

1 tablespoon finely ground coffee2 teaspoons paprika2 teaspoons ground cumin1/2 teaspoon monk fruit extract1/4 teaspoon dried thyme3/4 teaspoon sea salt1/4 teaspoon ground black pepper1-1/2 pounds flank steak, preferably grass-fed, trimmed of visible fat2 teaspoons olive oil

Combine the coffee, paprika, cumin, monk fruit extract, thyme, salt, and pepper in a small bowl.Brush the steak all over with the oil, then rub the coffee mixture over both sides to coat.

Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heatover medium-high. Place steak in the pan and cook, 5-6 minutes per side for medium-rare (oruntil desired doneness). Transfer steak to a cutting board and let stand 5 minutes before cuttingacross the grain on the diagonal into thin slices.

Barbecue Spice RubThe Virgin Diet Cookbook, Grand Central Life & Style 2014This smoky blend is perfect for grilled meat, poultry, or fish. Double or triple the recipe and keep the rub in asealed jar in your spice cabinet.

Makes about 6 tablespoons

2 tablespoons smoked paprika1 tablespoon chili powder2 teaspoons ground cumin1 teaspoon garlic powder1 teaspoon sea salt1/2 teaspoon freshly ground black pepperKick it up – add 1/4 teaspoon ground chipotle pepper

Combine all the ingredients in a small bowl and mix well. Store in an airtight container.

www.JJVirgin.com©Copyright 2016 JJ Virgin & Associates, Inc.

All-Purpose, Finger-Lickin’- Good Barbecue SauceThe Virgin Diet Cookbook, Grand Central Life & Style 2014I know, you can hardly believe your eyes — barbecue sauce! Smoked paprika, which is now in most grocery stores,lends a distinctive smoky flavor without resorting to unnatural substances like those found in liquid smoke. You canrefrigerate this sauce for up to 3 weeks or freeze it.

Makes 3 cups

1 (28-ounce) can organic crushed tomatoes1/2 cup cider vinegar3 tablespoons chili powder2 tablespoons smoked paprika2 tablespoons monk fruit extract2 teaspoons coconut aminos1 teaspoon ground cumin1 teaspoon garlic powder1/2 teaspoon ground allspice3/4 teaspoon sea salt3/4 teaspoon ground black pepper

Blackened Salmon with Basil AioliThe Sugar Impact Diet Cookbook, Grand Central Life & Style 2014Salmon may be well known for its high protein and omega-3 content, but it’s packed with other nutrients, too, including vitamin D. Choose wild-caught Alaskan salmon and make it a crunchy treat – keep the skin on the filets and cook on the skin side two-thirds of the way through.

Makes 4 servings

1/4 cup Sugar Impact Mayo1/2 small garlic clove, crushed to a paste2 tablespoons fresh basil, chopped 1 teaspoon lemon juice1 teaspoon sweet paprika1/2 teaspoon ground cumin1/2 teaspoon ground coriander1/2 teaspoon garlic powder1/4 teaspoon dried thyme3/4 teaspoon sea salt1/4 teaspoon ground chipotle pepper4 (6-ounce) salmon filets1 teaspoon Malaysian palm fruit oil

Combine the mayonnaise, garlic, basil, and lemonjuice in a small bowl. Set aside.

Combine the paprika, cumin, coriander, garlic pow-der, thyme, salt, and chipotle pepper in a smallbowl. Rub the mixture over the salmon filets.

Heat the oil in a large nonstick skillet over medium-high. Add the salmon and cook 4-5 minutes perside, until the fish flakes easily with a fork. Servetopped with the basil aioli-mayo mixture.

Combine the tomatoes, vinegar, chili powder, pa-prika, monk fruit extract, coconut aminos, cumin,garlic powder, and allspice in a mediumsaucepan and bring to a simmer over mediumheat. Cook, stirring occasionally, until the sauceis very thick, about 20-22 minutes. Remove fromthe heat and season with the salt and pepper.

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Hamburgers on the menu?Don’t settle for store-bought sugar-laden condiments!

Dad will love freshly made ketchup & mayo!

Homemade KetchupThe Virgin Diet Cookbook, Grand Central Life & Style 2014We all know that ketchup is indispensible in our culinary arsenal. But store store-bought brands are often drowning in sugar. This sweet and tangy alternative still de-livers all the antioxidant benefit of the lycopene from the tomatoes, but with onlynatural sweetness. This condiment keeps well for about 3 weeks in the refrigerator.

Makes about 2 cups

2 (6-ounce) cans organic tomato paste1 (8-ounce) can organic tomato sauce1/3 cup cider vinegar1/2 cup water2 teaspoons monk fruit extract1 teaspoon onion powder1/2 teaspoon garlic powder1/2 teaspoon ground allspice1/8 teaspoon ground cinnamon1/2 teaspoon sea salt1/4 teaspoon freshly ground black pepper

Sugar Impact MayoThe Sugar Impact Diet Cookbook, Grand Central Life & Style 2014This eggless mayo is as rich and delicious as store-bought mayo and can be used in all the same ways.

Makes 3/4 cup

1/4 cup unsweetened coconut milk1/2 cup raw cashews4 teaspoons fresh lemon juice1 tablespoon Dijon mustard1/2 teaspoon sea salt1/2 cup macadamia nut oil

Avocado Mayo VariationGreat on burgers. This can be kept, refrigerated, for about 4 days.

Makes about 1 cup

Add 1/2 avocado to the blender with the other ingredients.

Combine the tomato paste, tomato sauce, vine-gar, water, monk fruit extract, onion powder, garlicpowder, allspice, cinnamon, salt, and pepper in asmall saucepan over medium heat.

Bring to a simmer and immediately reduce theheat to medium-low. Cover the pan, and gentlysimmer, stirring occasionally, until thickened,about 15 minutes. Let the ketchup cool com-pletely before refrigerating.

Combine the coconut milk, cashews, lemon juice,mustard, and salt in a blender and puree. Withthe blender running, add the oil in a slow, steadystream until the mixture is thick and creamy. Storein an airtight container for up to 3 weeks.

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Cucumber and Radish Salad with Arugula, Nuts, and SeedsThe Virgin Diet Cookbook, Grand Central Life & Style 2014 This dish is a vegan’s dream — protein- and nutrient-rich, and flavorful. It is lightand refreshing with a satisfyingly crunchy texture. Consider complementing itwith a side of quinoa. If you’re having it as a starter salad or adding some proteinon to it, reduce the seeds and nuts by half. It can also be made ahead; just storethe dressing separately.

Makes 2 servings

4 mini or Persian cucumbers, unpeeled, ends trimmed, and cutinto 1/4-inch inch thick slices4 radishes, sliced2 cups baby arugula1/3 cup thinly sliced red onion2 tablespoons coarsely chopped raw walnuts2 tablespoons coarsely chopped raw pecans1-1/2 teaspoons sesame seeds1-1/2 teaspoons chia seeds2 tablespoons Toasted Macadamia Nut Dressing

Combine the cucumbers, radishes, arugula, onion, walnuts,pecans, sesame seeds, and chia seeds in a bowl. Add the dress-ing and toss well to coat. Divide between two plates and serve.

Toasted Macadamia Nut DressingMacadamia nuts have a buttery taste and are a rich source of heart-healthy energy. Keep this dressing in a tightlycovered container in the refrigerator for up to three 3 weeks.

Makes 1/2 cup

1/3 cup macadamia nut oil, divided1/4 cup raw macadamia nuts2 tablespoons white wine vinegar1 teaspoon Dijon mustard1/8 teaspoon monk fruit extract1/2 teaspoon sea salt1/8 teaspoon freshly ground black pepper

SIDES

Heat 1 tablespoon of the oil in a small skilletover medium heat. Add the macadamia nutsand cook, stirring occasionally, until lightlytoasted, 4-5 minutes. Transfer to a bowl and letcool. Coarsely chop the nuts.

Combine the remaining oil, vinegar, mustard,monk fruit extract, salt, and pepper in anotherbowl. Stir in the cooled nuts and any oil thataccumulated at the bottom of the bowl.

www.JJVirgin.com©Copyright 2016 JJ Virgin & Associates, Inc.

Lemon-Chili Roasted AlmondsSugar Impact Diet Cookbook, Grand Central Life & Style 2014You don’t just want to eat more almonds because they’re high in healthy fats and a good source of fiber. You wantthem to taste amazing, too! So sass them up now and then to keep them interesting. This take on roasted almondsadds just the right combination of zest and spice to do the trick. Make a double or triple batch and keep them in anairtight container in the refrigerator to maintain freshness.

Makes 12 servings (about 3 tablespoons per serving)

1 egg white (if not sensitive to eggs)1 tablespoon lemon juice2 cups raw almonds1 teaspoon chili powder1/2 teaspoon ground coriander3/4 teaspoon sea salt1/8 teaspoon cayenne pepper1 tablespoon grated lemon zest

Preheat the oven to 225°F.

Whisk the egg white with the lemon juice until frothy in a medium bowl. Add the almonds and tossto coat. Transfer almonds to a colander and let drain 5 minutes.

Meanwhile, combine the chili powder, coriander, salt, and cayenne pepper in a separate bowl.Add the nuts to the spices and toss well. Transfer to a large baking sheet.

Bake almonds, stirring after 15 minutes, until lightly roasted, about 45-50 minutes. Remove fromthe oven, transfer to a bowl, and toss with the lemon zest. Let cool completely before serving.

Spicy Black Bean Dip with CelerySugar Impact Diet Cookbook, Grand Central Life & Style 2014Packed with protein and fiber, black beans are low-sugar impact and can easily stand on their own as a meal. Butthat’s not always the most flavorful way to enjoy them. This dip will instantly get the undivided attention of your tastebuds. If you’d prefer a milder flavor, substitute 1/2 teaspoon of smoked paprika for the chipotle.

Makes 4 servings (about 5 tablespoons per serving)

1 (15oz) can no-salt-added black beans, drained2 tablespoons lime juice2 tablespoons olive oil1/2 teaspoon ground coriander1/2 teaspoon ground cumin1/4 teaspoon ground chipotle pepper3 tablespoons chopped cilantro1/2 teaspoon sea salt20 celery sticks

SNACKS

Combine the beans, lime juice, oil, co-riander, cumin, chipotle pepper, and 2tablespoons water in the bowl of a foodprocessor; puree. Transfer to a bowl andstir in the cilantro and salt. Serve withcelery sticks.

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Chocolate-Almond Butter Protein PopsiclesPlain old Popsicles will never darken the door of your fridge again.These are just as easy to make and so much more flavorful.

Makes 6 servings.

2 scoops JJ Virgin’s Chocolate All-In-One Protein Shake10 ounces unsweetened coconut milk2 tablespoons almond butter1 teaspoon ground cinnamon1/4 teaspoon almond extract

Whisk together the protein, coconut milk, almond butter, cinnamon,and almond extract in a bowl until well blended. Pour the mixtureinto six Popsicle molds, and freeze overnight.

Dip the bottoms of the molds into warm water to remove the Popsi-cles. Store in a resealable plastic container in the freezer.

DRINKS

JJ’S Lime Tequila NutriBullet Slush2 whole limes, peeled Virgin Sprinkles to taste2 cups of ice 4 shots of tequila

Put limes, ice, and tequila in NutriBullet and blend.Add Virgin Sprinkles to taste!

Sparkling LemonadeSparkling mineral water makes lemonade festive and fun!

Makes 32 ounces

Zest and juice of 1 lemon (or lime!)32 ounces sparkling mineral waterJJ’s Virgin Sprinkles (use as little as possible)1/2 thinly sliced lemon

In a pitcher, combine the lemon zest and juice with the water. Add Virgin Sprinkles to taste. Stir well, and then gently stir in the lemon slices.

DESSERT

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Beyond weight loss resistance and fast fat loss, my focus involveshelping my clients get healthy, feel great, and look better, period.More often than not, that means losing weight. But occasionally,people want to look more defined and toned without becoming“bulked up”.

When someone wants to gain weight, they typically mean as mus-cle, so I use “gain weight” interchangeably with “build muscle,”since I consider them the same thing.

Muscle becomes your metabolic Spanx: It holds everything to-gether to make you look fit and fabulous. You want to get biggerwithout becoming bulky or putting on weight as fat.

My favorite efficient, effective workout to get built but not bulkycombines burst training with weight resistance, which studiesshow can blast fat and build muscle. You can do both in under anhour, and honestly, you don’t even need a gym to get a killer work-out.

You probably already know that. But many guys neglect whathappens before and after their workouts, even though a healthyeating and lifestyle plan is the solid foundation to get toned andmuscular.

I’ve worked with everyone from regular guys who want to get a little more muscular to Superman Returnsstar Brandon Routh (who had to build serious muscle for the role). Here are the 10 rules I employ to getlean and intelligently build muscle.

Muscle Building PrimerBuild Muscle and Blast Fat with these 10 Hacks

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Make the right choices. Gaining weight smartly does not mean overeating, binge eating, hav-ing cheat days, or intermittent fasting and subsequently eating whatever you want during your“feed hours.” Make high-sugar impact foods and high-food intolerancefoods like gluten a di-etary mainstay, and you’ll gain weight, but you won’t like your results!

Do breakfast correctly. A protein shake is the perfect solution if you don’t have time or appetitewhen you’re rushing to the gym or work at 7 a.m. Blend the right protein powder with frozenberries, kale or other leafy greens, and flax or chia seeds with a tablespoon of almond butter,blended with unsweetened coconut or almond milk. Protein shakes also make fab pre- andpost-workout fuel.

Optimize protein, period. Protein helps build muscle, but it benefits other things like hormonalbalance and hemoglobin synthesis. Aim for at least 30 or more grams per meal. Optimal choicesinclude about six to eight ounces of free-range chicken, grass-fed beef, or wild-caught fish. Pas-tured eggs (if you’re not intolerant), legumes, and the right protein powder also work well.

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Stop fearing fat. The days of egg white omelettes and skinless chicken breasts for musclebuilding are thankfully over. Healthy fats help build testosterone and other hormones, reduceinflammation, increase glucose and fatty acid uptake into your muscles, and improve musclerecovery. Avocado, nuts and seeds, nut butters, and coconut are delicious, nutrient-dense fatsthat yield healthy gains.

Keep the 4 x 4 rule. Optimize good fats, protein, and slow-release, high-fiber carbs every fourhours to steady blood sugar, optimize hormones, and fuel muscle growth. Start with breakfastwithin an hour of waking up, and eat more meals throughout your day. If four meals don’t fityour schedule, swap one or two of those meals for another protein shake.

Work your butt off, but don’t over-train. Recoveryand repair are crucial for healthy gains. Soreness,strained or torn muscles, a crashed immune system,and fatigue are a few reasons why over-working outcan create more losses than gains.

Overcompensate on sleep. Besides knocking fat-burning hormones out of whack, too little sleep canreduce your hard-earned gains in the gym and re-duce recovery time. Solid slumber optimizes mus-cle-building hormones like growth hormone (GH),which helps build and repair muscle. One study

showed fewer hours of sleep mean your body makes less GH. Prioritize seven to nine hoursof high-quality, uninterrupted sleep every night.

Nourish your muscles. Your muscles demand optimal nutrients for synthesis and repair. Be-sides a professional-quality multivitamin, studies show fish oil helps increase muscle strength and improve muscle insulin sensitivity. Supplements aside, focus on nutrient-dense foods.Those include magnesium, a mineral abundant in nuts, seeds, and leafy greens, which im-proves muscle contraction and muscle nerve signaling while reducing post-exercise musclesoreness and cramps.

Stay hydrated. Your muscles are about 80 percent water. One study found even being slightlydehydrated reduces strength training performance. Too little water also stalls recovery andleads to soreness, cramping, and other post-exercise misery. Step up your filtered water intake.Easy strategy: Keep a canteen with filtered waternearby when you’re lifting or burst training to stayhydrated.

Manage stress. Studies show psychological stress,whether real or perceived, decreases muscular re-covery. Stress management might mean a massage,a funny movie, or walking your dog around theblock. What works for you, do it daily.

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SAVE$10SAVE$10

on JJ’s All-In-OneShakes!

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START YOUR DAYWITH A SHAKE

THE FINE PRINT: $10 off only applies to JJ Virgin’s All-In-One Shakes. Please enter the code: DAD10 (all caps, no spaces) during checkoutto receive your savings. One-time use discount code does not apply to previously placed orders or already discounted discounted sub-scriptions. Please note, we cannot ship outside of the 48 contiguous US. Contact info@jjvirgin.com for Hawaii & Alaska shipping info. Couponexpires 8/15/2016.

Get your protein YOUR way! PLANT BASED OR PALEO-INSPIRED!

JJ Virgin’s All-In-One Shakes are free ofgluten, dairy, egg, soy, and artificial sweeteners

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