What you do in the kitchen is just as important as what you do in the gym. To effectively achieve your fitness goals, proper nutrition is an absolute must!

These Foods Have More Vitamin C Than Orange Juice – And Less Sugar.

Hot Green Chili Peppers -1We all know that orange juice is a great source of vitamin C; in fact, OJ has more than an entire day’s worth in a single cup.

We also know that vitamin C is associated with a number of health benefits. Though vitamin C doesn’t protect against the common cold (this is a popular misconception), it does guard against immune system deficiencies, cardiovascular disease, eye problems and even wrinkled skin.

But here’s the deal.

Fruit juices including OJ aren’t particularly good for you. In fact, many fruit juices are only marginally better than soda. Even 100% fruit juices fall short; they are high in sugar, calorie-dense and devoid of the fiber that makes fruit both healthy and filling.

If you want vitamin C but without the sugar, consider vegetables. As it turns out, there are a number of vegetables rich in vitamin C.

You can get a days worth of vitamin C from:

  • 3/4 cup chopped broccoli
  • 3/4 cup Brussels sprouts
  • 3/4 cup chopped kale
  • 1/6 cup chopped green chili pepper
  • 1/2 of a bell pepper
  • 1 and 1/4 cups chopped cauliflower

The bottom line is that your morning cup of orange juice isn’t doing you any good. In fact, it might actually be working against your fitness goals.

A diet that’s rich in vegetables is easily going to give your body the vitamins and minerals it needs. No juice required.

P.S. Want an amazing, calorie-incinerating workout that you can do at home? Download Davey Wavey’s Bootcamp Program and get started right now.



This 2-Ingredient Healthy Pancake Recipe Is Relatively Delicious.

I love pancakes.

But I don’t always love the list of ingredients which generally includes white flour, sugar, milk and butter. So if you love the taste of pancakes but don’t want to sacrifice your health, is it possible to have your pancake and eat it, too?IMG_0377


Today, I will change your life with my favorite healthy pancake recipe. Best of all, it only requires two ingredients.


  • 1 small ripe banana
  • 1 whole egg
  • 2 egg whites


  1. In a bowl, mash up the ripe banana. Add in the whole egg and egg whites. Mix it all up (I use an electric mixer) until the mixture is homogeneous.
  2. Heat up a greased griddle or frying pan and pour 3-inch puddles of the mixture.
  3. Once the bottom of the pancake is golden brown (it takes about 30 seconds), use a spatula to flip the pancake.
  4. This recipe makes about 3 pancakes.

With 18 grams of protein, these healthy pancakes are a great alternative to traditional pancakes. And, they’re kind of delicious. Just temper your expectations; they won’t taste like your grandma’s fluffy pancakes… but they’re still pretty good in their own way.

Give them a try and let me know what you think.

P.S. For additional healthy recipes and everything you need to know about eating healthy, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

Do Spicy Foods Burn More Calories?

Dear Davey,

I recently read that eating spicy foods can help burn extra calories. I’ve been incorporating more spicy foods into my diet, but haven’t really noticed a difference. Am I doing something wrong?


59800-Sexy-ChefHey Beth,

As I’ve mentioned before, there is actually some evidence that spicy foods can burn extra calories.

In a study from Purdue University, researchers added red pepper to dishes and measured the impact on the participants’ appetite and metabolic rate. The study concluded that spicy foods can affect metabolic rate and even decrease overall food intake. It’s possible that spicy foods make us feel fuller, or that they simply cause us to eat slower. That’s pretty exciting.

However, the impact of spicy foods diminishes as individuals become desensitized to the spiciness.

Moreover, the metabolic boost is temporary. The metabolism is quick to return to its baseline.

In other words, eating spicy foods is not a complete strategy in and of itself. Putting hot sauce on fried chicken and macaroni and cheese, for example, doesn’t negate the unhealthy qualities of those foods.

Ultimately, we are able to shed excess fat by decreasing calories in and increasing calories out so that we create a calorie deficit. This is achieved through a healthier diet and both strength and cardiovascular training.

Use spicy foods as a tool, but keep your focus where it counts.



Is Lard Healthier Than Butter?

Screen Shot 2014-12-02 at 11.45.52 AMI get a lot of questions asking if this is healthier than that.

Is brown sugar healthier than table sugar? Is McDonald’s healthier than Burger King? Is diet soda healthier than regular soda?

Lately, I’ve been getting a lot of questions about lard. More specifically, is lard healthier than butter?

Growing up in New England, I’m vaguely familiar with lard-fried foods. In fact, a restaurant near my parents’ home in southern Rhode Island still fries their clamcakes in pure lard. It’s worth noting that they’re the most glorious thing I’ve ever eaten.

In recent years, lard is making a comeback. But the truth is, real lard is hard to find. Most supermarkets only have hydrogenated lard, which turns it into a solid at room temperature. Unfortunately, hydrogenation is also the source of unhealthy trans fats which simultaneously boost bad cholesterol while lowering good cholesterol.

As detailed in a read-worthy article from Food & Wine, the process of procuring lard is actually tedious. In part, this is because many of today’s pigs are raised to be lean. To get enough pork fat to produce lard, you’ll need to find farmers who raise the pigs of yesteryears.

But let’s cut to the point: Is lard healthier than butter?

Despite its really, really bad rap, lard actually does have some nutritional advantages versus butter:

  • Lard is 60% heart-healthy monounsaturated fats; butter is only 45%
  • Lard has a higher smoke point than butter, making it ideal for frying – and less likely to turn burn and turn carcinogenic
  • Lard has half the saturated fat found in butter

While these attributes make a better case for lard than butter, let’s be clear: Neither butter nor lard are healthy. Foods cooked with either tend to be high in calories, and thus must be eaten in moderation.
In other words, lard is not the new kale.But lard may be on the brink of making a comeback in our diets. And in terms of it replacing butter or hydrogenated fats, that isn’t a bad thing.

P.S. To change the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter. You’ll get my 5-day ab workout videos as a free gift!



Study: Comfort Foods Don’t Bring Comfort.

eat-like-pig-get-rippedIf you just experienced a messy breakup, for example, it might be tempting to seek comfort in the form of your good friends, mac and cheese. But according to a new study, comfort food doesn’t actually make a difference.


In a study published in Health Psychology, researchers first asked participants to indicate their favorite comfort foods. Then, during two lab sessions a week apart, the participants watched depressing movies. After one session, participants were served their comfort food. After the other session, participants were served either an equally enjoyable non-comfort food, a neutral food or no food at all. Researchers measured short-term mood changes to determine the psychological effects of food, rather than biochemical effects such as spiking blood sugar.

The outcome?

Participants who ate comfort foods did feel better. But so did the participants who ate non-comfort foods. And so did the participants who ate no food at all. All subjects got over their bad moods in an equal amount of time.

Researchers speculate that we just start to feel better naturally… and that people may be giving credit to comfort foods where no credit is due.

So the next time you’re not feeling great, know that you don’t need to sacrifice your health or fitness goals to feel better. That bowl of carrots and celery is just as effective as Häagen-Dazs.

P.S. If you need help or guidance to create a meal plan that supports your goals, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.