Tag Archives: eat to lose weight

LIVE Nutrition Webinar (FREE)

EATING TO LOSE WEIGHT: A No Nonsense, Ready-To-Use Formula

9/1 7:30pm: I was able to secure NYC’s TOP Nutrition Counselor Rebecca Sadek to be on this teleseminar with me.

I have persuaded her to let us in on ALL of the top-secret methods and protocols that she has been successfully using with her high-end clients for years!


REGISTER to be on the call live! Get the  call in #:

>>>“Eating to Lose Weight:  A No Nonsense, Ready-to-Use Formula.” THIS WEDNESDAY 9/1 at 7:30pm.  (All you have to do is listen in on your phone or/and be in front of a computer.


  • If you are still struggling with those LAST 5 lbs,
  • Can’t seem to fit healthy eating into your busy schedule
  • You are in need of a total body overhaul (IE – you have 20 OR MORE Lbs to lose)

REGISTER NOW>>> https://www3.gotomeeting.com/register/309585054

ALL of your questions will be answered:

Cravings, Surviving Eating Out, Meal Planning, Low Carb Diets, Fat Loss Over 40, Eating Carbs at Night, Healthy Eating on a Busy/Travel Schedule, Snack Ideas,  and SO MUCH MORE!

I look forward to having you on the call! (You will have an opportunity to ask Rebecca and myself questions LIVE!)

Laura Miranda MsPT, CSCS

Top 5 Weight-Loss Foods (every hot guy MUST HAVE)

(Here’s my secret list of the TOP 5 FOODS every hot guy must have in his kitchen at all times:) text away!

Since this is the age of instant gratification, ie Twitter, Facebook, text message, BBMbush not paying attention (for a change) – who has time to figure out the BEST foods to eat to help you lose weight FAST?


Who has the time? I will tell you who… ME! Laura, The Body Transformation Expert (rather, YOUR body transformation expert.)

Without fail, at each and every  GAY Boot Camp/Nutrition Seminar/Grocery Shopping Tour/Dinner with friends/Meeting with my accountant – I get asked the same question: Just TELL me exactly what I should eat to lose weight. NO ONE, or very few people want to hear the philosophy behind it so that they can duplicate it when I am not around. “Just give me a list!” (I still tell them a little background anyway. I ‘m used to being tuned out at this point.)

So here ’s your darn list (and a little background) on the TOP 5 FOODS every hot guy (or “guy that’s trying to become HOT” ) must have in his kitchen at all times:


beans, beans, good for your heart...Forget the song you used to sing as a child “beans, beans, good for your heart…” What makes the bean a virtual super-food is that it’s high in fiber, it’s a complex carbohydrate, and it is loaded with protein. Having a high concentration of each of these in one beautiful morsel literally makes it one of the best choices when trying to eat to lose weight. Simply adding beans to an otherwise boring meal will keep you fuller longer (fiber), feed your muscles (protein), improve taste and promote healthy weight loss!

BUY IT LIKE THIS: Canned, be sure to get “no salt added.” Normal sodium content should be around 40mgs. Excellent types: Kidney, Garbanzo, Black, Soy, Pinto.
COOK IT LIKE THIS: There is little to no prep with canned beans. Straight out of the can and put right on top of food or simply warm them up for a few seconds and you are good to go.


barleyEach meal should contain 50% vegetables, 25% lean protein and 25% whole-grain carbohydrate. Barley is better choice than even brown rice or brown pasta because it contains a superior amount of fiber as compared to its counterparts. Fiber, quite simply helps metabolize fat (need I say more?) 
BUY IT LIKE THIS: Find it in the aisle next to pasta and rice. Appears like un-cooked rice.
COOK IT LIKE THIS: Prepare it just like rice – in water, boil until soft. Can also be used as breakfast in place of oatmeal, in stews, sprinkle on salads or as a substitute for any recipe that calls for rice.


The makeup of a healthy man’s diet should consist of 6-8 servings of vegetables per day. The darker the veggie, the good ole kalehigher the concentration of anti aging, anti-cancer, and anti-fat components it will contain. Kale is jam packed with calcium (who knew?) tons of other vitamins/minerals and FIBER. Hot guys eat tons of fiber! I cannot make this any clearer for you! Seek it out at every meal. The more foods you add to your diet that are high in fiber (veggies, whole grains, beans, legumes) the faster the other garbage you are eating will fall by the waist side (pun intended.)

BUY IT LIKE THIS: Found in the green leafy vegetable section. Looks like dark green lettuce.
COOK IT LIKE THIS: Use in place of lettuce anywhere – uncooked, in salads, sandwiches, or use in place of bread or wrap in your favorite lunchtime sandwich. Also, steam like spinach or sauté in light garlic and oil.


The BEST way to start your day (ie - eat this to lose weight) This little gem is a complex carbohydrate that is high in fiber. Because of its make-up you will stay fuller longer, and satiated. You’ll be awake and alert well into the morning after a bowl of this first thing. Be sure to pair it with a protein topping to maximize the benefits. Watch this video where I tell you why you HAVE TO combine protein and carbs in order eat to lose weight.

BUY IT LIKE THIS: In a canister in the cereal aisle, instant/quick oats are just as good as the regular. Avoid the fancy versions with added stuff (raisins, sugar, berries.) Just get “plain oat meal” add your own toppings and save TONS of calories/sugar/salt.
COOK IT LIKE THIS: SUPER EASY! Instant oats takes 1 minute in the microwave. Take a canister/bowl/spoon to work and eat it first thing or as a mid morning snack with fresh fruit or nuts on top.


"Waist" friendly, you can't make this stuff upProtein is muscle food!  They are packed with the good kind of fat which won’t clog your arteries, but will leave you satiated, improve your mood, and make you more alert. TONS of anti aging/anti cancer/anti heart disease/ant diabetic properties. Reach for nuts instead of simple starchy carbs as in crackers or pretzels and you will INSTANTLY feel a boost.

BUY IT LIKE THIS: If you can’t find a container of premixed unsalted nuts, make a mix yourself by buying a few small bags of pumpkin seeds, almonds , walnuts, flax seeds, cashews, dried cranberries, pecans, raisins, etc.
COOK IT LIKE THIS: Pre-separate into serving size baggies at the time you are creating your mix. This is an easy grab ‘n go snack AND helps you avoid eating 3-4 servings in one sitting. Keep them in your desk, in your pocket, in your cabinet at home.

To sum it up, most of you are not out there eating cheeseburgers and French fries every night. You are most likely a big step below that. I say “below” because each level down is a step cleaner on a scale of healthy eating. You should consistently arm your refrigerator with food that is the cleanest, most un-processed, as close-to-the-way-it-came-out-of-the ground or tree as possible. Beans, Barley, and Kale, Oatmeal and Mixed Nuts are 5 foods that are tops in their categories when it comes to eating for weight loss.


Laura Miranda MsPT, CSCS
Miranda Fitness Concepts INC

Get a Tight(er) Stomach by THIS WEEKEND

Since we are already in the 2nd week of June , some may consider it “crunch time;” And that’s NOT  another ridiculous pun used to drive home a point (alright fine, it IS.) 

flatten your stomach with these tipsThough I am 100 percent officially against quick fixes when it comes to looking good, there are certainly a few trade secrets that you can use for some “last minute cramming.” I have perfected these tricks from 10 years time-tested practice with clients and through endless hobnobbing with trainers of the top Hollywood movie stars.

If you have been taking the lazy route all spring and staying clear of the gym – you may find yourself desperately trying to drop 5 lbs before, oh say this weekend. You know what I am talking about – you suddenly realize you have to be: half naked in Fire Island/shirtless in a club/    (insert your 911 emergency here.    )

Without further delay, here are the top 5 no-fail tricks to successfully look better naked  (BY SATURDAY.) Follow them strictly for 5 days (or more) to seriously reduce the “bulge” in your stomach:

1. Eliminate White Carbs Completely
and replace with appropriate whole wheat versions. Carbs take an insane amount of water to process in the body. Therefore, consumption of excess processed white carbs will leave you bloated and feeling doughier than the roll you just devoured. Replace with whole wheat carbs to reduce the bloat factor and ensure swift elimination (b/c of the  fiber.)  READ food labels to make sure you are eating 1 serving size:  a typical  serving size of a wrap is HALF the wrap.  Consume the whole thing and you’ve eaten ¼ of you daily carb allowance! That’s insanity! 

2. Drown Yourself drink TONS of water
The less water you feed your body (dehydration) the more it desperately hold on to whatever stores it has left  (bloating.)  To stave off hunger, prevent bloating and keep food “flowing” through the body as quickly as possible – drink 8 or more glasses of water a day. The more water you drink the less likely you will be to drink other sugary/empty calorie options.  Make your simple water more interesting by adding slices of summer fruit (mango, raspberries ), veggies (cucumber,  carrots), or even switch to sodium free seltzer.

3. RUN Forrest, RUN
Running  is quite frankly one of the BEST methods of cardio exercise. In a short amount of time you can expend massive amounts of calories with a run through the park. You are trying to make great gains (or losses) in a short amount of time right?  Why not make that simple jog into a entire body blasting routine by adding in a few sprints, arm sculpting push ups and butt lifting jump squats.  

4. (Don’t) Shake it Like a Salt Shaker:
Step AWAY from the SaltI m not even referring to the salt that  you shake on top of food here. The sneaky-sneaks of the food industry would rather you not find out that their jarred tomato sauce has 850 mg of salt PER SERVING (1/4 cup) when the tomato itself has only about 10. They would also prefer that you were numb to the fact that Fat-Free products (yogurts/cottage cheese/peanut butter) are pumped with TONS of salt to spruce up the taste after the fat is taken out.  Ever wonder why you feel or even weigh in at 3-5 lbs more than the day before? It’s b/c of the S-A-L-T. Your best defense: read labels!


5. No Restaurants for 5 days:
I was at Nobu in Miami the other weekend trying to eat a healthy appetizer in prep for the meal that was about to come. After a bit of nobuinterrogation the waiter un-apologetically admitted that they put a ton of salt in their salads. IN THEIR SALADS! (I repeated it for dramatic effect.)  Can you now imagine how much unnecessary salt (oil and fat, of course) is being shoved into your food when you least expect it at restaurants, delis and salad bars?  Don’t even get me started on the out- of-hand serving sizes that are officially causing you to consume 100% more calories than you  estimate (a few recent studies reveal.)  The time tested, surefire way to drop a quick few inches of excess buldge by this weekend is to get into the kitchen and prepare your meals for the next few days. Prepare in bulk to 1 item can last a few days (ie beans, grains, meats etc.)

To wrap it up , whether you have a big event coming up (party/a new hook-up), you are looking to jump start your weight loss, or just want to look better naked THIS weekend: try # 1-5 for the next 5 days straight.

Stop back to this blog and tell me what a damn genius I am when your stomach is flatter than ever. Do you guys have SAFE quick weight loss tips that have worked for you? I would love to have you share them with my readers.