Joey Rubino

Welcome To My World



By on September 29, 2010

A Huge thank you to Katey Caswell – for creating my wikipedia page. Information is on point and feel really blessed to be a part of the wikipedia website.

You can check it out at (or click on the Wikipedia logo to your left).

I want to thank all of my followers and supporters for all of your love and feel truly blessed to be doing what i do  –

My job is so much more with all of you being a part of it – my mission in life is to help as many people as i can –

and each and every one of you are a part of that.

Much Love to you all,

Joey   xoxo


By on September 21, 2010

So many of you have been asking the question  “is cereal good for you, what about the special k diet, what are the best cereals ?” and so I have devoted my next Blog to the topic CEREAL.
Lets start with some food facts:
49% of Americans eat cereal for breakfast every morning. Its the 3rd most popular item at the grocery store. Thats a whopping 2.7 billion boxes of cereal sold annually.
Still confused why we have an obesity epidemic here in the U.S. ??
Now the actual definition of the word cereal is any grass that produces a seed that is used for food. Eg Rice, Oats, Wheat Barley.
These are clearly not what we think of when we say the word cereal – we automatically think of those brightly packaged boxes with processed food ready to place in our bowl.
Unfortunately the product at the end stage of its process has barely any of the nutrients that were originally in the grains that make it what we call cereal !
In short – todays cereals are not whole foods and not something that i would recommend as a breakfast staple.
Breakfast Cereals when processed lose a lot of there nutrients and are not in their orginal form and all those vitamins and minerals that were so concentrated in the natural whole food are all gone and yes they pump synthetic vitamins and minerals back into the product – but its truly not the same as getting it in its origina form.
So many cereals on the shelves right now are so high in sugar – at an average of 15g of sugar per serving ! – thats like 4 teaspoons of sugar per serving !! Not to mention that most people eat way more than what’s recommended as a serving size on the box –
Interested in knowing how much the manufacturers class as a serving ??
I strongly recommend you do the ‘Joey Rubino Cereal Test’ –
Now I know this seems like a lot of effort to prove a point – but i beleive it will truly help you understand:
Take a look at the side of the box next to the nutrition facts and it will tell you how many servings there are to a box.
So lets say it says there are 12 servings to a box, I want you to place 12 empty cereal bowls out on the table in your kitchen
now open up the box and divide that cereal between the bowls you have placed out out on the table
When you physically see how much is classed as a serving – you will be amazed as to how little you’d be eating for breakfast each morning if you were to go by these guidelines.
And more importantly how much you are actually cureently consuming – so that actual 15g of sugar that you justified as being ok for your breakfast turns out to be 30 or 40g.
The other key thing that should be brought to your attention is how little fiber these cereals do actually have. The amount of fiber in the natural whole grain is so high prior to all its processing and then once processed it is devoid of most of that fiber.
The reason why we should eat whole grains is because of the fiber content. We dont need to eat carbohydrates that devoid of fiber – you will just be hungry again in a couple of hours and of course end up consuming more calories.
There are some really bad cereals out there and sadly it is pretty much all the childrens cereals. All these cereals marketed to our children who are growing into there bodies and we end up giving them all this sugar in the morning ?  Too much sugar, too little fiber and generally replaces healthier breakfast items.
Now ive really given cereal a hard time. And if you are a cereal eater then some of you are just not going to be willing to give this up despite having read this blog – now if thats you here are some tips as to what to look for when choosing your cereal:
Dont just assume you are onto a good thing, For the longest time i used to eat  Kellogs All Bran – thinking i was a good boy – because  it was so high in fiber – until one day i actually spent some time reading the label and there it was in black and white – i had been consuming cereal that was yes high in fiber but also contained high fructose corn syrup and aspartame – which is as toxic as can be – which really shows that you need to be reading whats in your cereals because the manufacturers are not going to place this information for you on the front of the box where you are most likely to see it.
Look for cereals with 100% Whole Grain (not whole wheat – whole grain)
Avoid Cereals that have sugar in the top 3 ingredients and avoid artificial flavors and food colorings
Look for Cereals that are high in fiber and low in sugar. The best ones available to us today are : Kashi, Food For Life & Nature’s Path.
My clients that have started making better breakfast choices with this subtle change in their diet have found that there cholesterol level havs gone down, they are fuller for longer, has helped regulate there bowel movement and overall have more enegry.
Its time to make the change.

Seventeen Magazine October 2010

By on September 13, 2010

If you don’t live in the U.S. and can’t get hold of this months issue of Seventeen Magazine click on the link below.

Seventeen Magazine


By on August 31, 2010

Here is the Blog I posted on Cambio Just incase you haven’t read it.

Green Tea is all the rage right now—known to reduce high blood pressure and lower cholesterol, Green Tea is taking the health world by storm. It also contains four primary polypehnols which are powerful antioxidants that have been shown to fight viruses, slow aging and have a general beneficial effect on a person’s health. Not only does it contain all these valuable attributes, but it’s also known for its weight loss effects, which has been causing more and more people to start taking the supplement.

But is everything you read actually true?

To a degree—yes.

According to a study report in the American Journal of Clinical Nutrition, scientists have found that Green Tea extract resulted in a significant increase in energy expenditure (a metabolism “boost”).

Experts have also found that the catechins, a water-soluble polypehnol and antioxidant which gives Green Tea its bitterness and astringency, helps to inhibit the movement of glucose into fat cells.

Scientists at the University of Chicago carried out experiments on rats and found that the Green Tea caused these rats to lose up to 21 percent of their body weight. Rats injected with a Green Tea extract lost their appetites and consumed between 30 and 60 percent less food after seven days of daily injections.

I would suggest 3-4 cups per day would represent an ideal dosage to harness the positive effects of green tea. If this seems like an impossible challenge to you, then Green Tea supplements are they way to go.


By on August 23, 2010

I am excited to be giving this cleanse a try. And will be blogging about this and keeping you posted about how i get on throughout my 3 day process.

You can read more about the izocleanze at

Here is my  menu for the days that i undergo my cleanse…

iZO Juice Feast Daily Schedule – Signature


7am #1 ½ Pint Anu Water- Hyper-mineralized alkaline water


#2 1 Pint iZO Juice SuperGreen


8am #3 1 Pint iZO Juice Red

3 iZO Liver Detox Capsules

3 iZO LAX Capsules (4 or 5 if constipated)


9am #4 1 Pint iZO Tea: Activate (Spleen cleanze)


11am #5 1 Pint iZO Tea: Replenish (Kidney cleanze)


Noon #6 1 Pint iZO Pro (Almond Milk protein drink)


1pm   #7 1 Pint iZO Lemonade


2pm  #8 1 Pint iZO Juice Red


3pm #9 1 Pint iZO Purify (Blood/Liver/Lymph cleanze)


4pm #10 1 Pint iZO Tea: Elevate (Crown Chakra cleanze)


6pm #11 1 Pint iZO Juice Green

3 iZO Liver Detox Capsules

3 iZO LAX Capsules (4 or 5 if constipated)


8pm #12 1 Pint iZO Lemonade



By on August 2, 2010




1/2 Cup of Oatmeal1 cup of Water
1/2 cup fresh organic blueberries
1 medium ripe banana
1 tbsp of shaved raw almonds
1 tsp of flax & hemp seeds

Cook oatmeal, continually stirring until almost all water has been absorbed and oatmela looks almost ready  and then add sliced banana, leave until banana slices have slightly warmed up (around 30 seconds) and the serve in a bowl, add blueberries and almonds and sprinkle wit seed and breakfast is served. I like to sprinkle with cinnamon – but this is optional.


1 cup of plain 1% Fage Yoghurt

1/2 cup of Strawberries

1/2 cup of Pomegranate Seeds

Presentaion is so important to me – I love to eat something that looks yummy – so take some time to layer it or make it look great – you will enjoy it so much more :0)


1 4oz Grilled Chicken Breast
2 cups Organic Spinach Leaves
1 tbsp of Goats Cheese cut into small pieces
1 tbsp of crushed Macadamia Nuts
1 tbsp of dried Cranberries
1/2 and 1/2 Extra Virgin Olive Oil and Balsamic Vinegar (1 tbsp of each)

Very Simple, Grill the chicken, once cooked cut into strips and place over a bed of spinach leaves and toss with cranberries,  goats cheese and nuts.
Drizzle with Olive oil / Balsamic Mixture and you have an awesome Salad ready to eat.




1 x 40z piece of Halibut

1 medium Sweet Potato

3 x Broccolini Stalks

1 tbsp of Jerk Seasoning (or your favorite seasoning)

I microwave my sweet potato for about 6 minutes (turn it at 1/2 time). While that is happening I rub my seasoning onto my fish and place on the grill. Fish takes about 8-10 minutes to cook on high heat.
Broccolini  go on the grile for about 5 minutes.
Once fish is cooked plate alongside broccolini. Grab your sweet potato and mash it until smooth – no need to add any salt or cream or butter – just as is and i suggest a little black pepper.

I hope you love this as much as I do.


By on July 18, 2010




1 (3 ounce) container plain yogurt
1 cup low fat granola or muesli
1 cup fresh mixed berries
1 tbsp honey

layer, yoghurt, granola/muesli and berries and then drizzle honey over the top – yummy breakfast and great for summer


2 rice cakes (Plain)

1 tbsp almond butter

1/2 medium banana thinly sliced

1/2 tsp cinnamon

LUNCH – The TLT  (Tofu, Lettuce & Tomato Sandwich)

1 tbsp dijon or english mustard
1 tablespoon reduced-sodium soy sauce
3 to 4 ounces water-packed extra-firm tofu, drained and rinsed
2 slices crusty whole-wheat bread, toasted
2 pieces green-leaf lettuce
1/2 medium tomato, sliced

Preheat oven to 475°F. Coat a baking sheet with light cooking spray.
Combine mustard and soy sauce  in a small bowl. Slice tofu crosswise into two 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.
Bake the tofu for 15 minutes.
Spread a little of the mustard mixture over 1 of the 2 slices of toasted bread. Layer the tofu, lettuce and tomato between the 2 slices and cut in half to serve.





1 x 40z Chicken Breast

1 cup pickled peppers

1 x small tomato and onion diced

1 tbsp of herbs of choice – i love to use cilantro

Very basic how to make – grill chicken and prepare bell pepper salad while chicken is cooking


By on July 15, 2010

Breakfast – Egg white Omelette

3 large egg whites
1 teaspoon water
1/4 cup bell peppers
1/8 teaspoon freshly ground pepper
1/4 cup Asparagus
1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese

Whisk egg whites, water and pepper together in a bowl until soft peaks form. Toss peppers, tomato, asparagus and cheddar together in a small bowl.
Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set on bottom. Spread filling over half of omelet, leaving a 1/2-inch border and reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.

Lunch – PB & J Protein Shake Smoothie

Ingredients on my one of my previous blogs – so yummy

I had mine made for me today at the BodyFactory – but i do make it at home too – and its just as amazing – just didnt have time to go home today at lunch.

Mid Afternoon Snack – 1 Granny Smith Green Apple


Dinner – Colorful Homemade whole wheat Chicken Wrap

1 medium whole-wheat tortillas
1 40z grilled boneless chicken breasts, diced
¼ cup red and yellow bell peppers, diced
¼ cup carrot, diced
¼ cup tomatoes, diced
¼ cup fresh spinach leaves
¼ cup Feta Cheese
1 tbsp yogurt
black pepper to taste

In a medium bowl, combine feta cheese with yogurt, and chicken. Add  black pepper to taste.

Toss coated chicken with peppers, tomatoes, and carrot.

Warm tortillas to prevent cracking, then lay spinach leaves over tortilla.

Place filling on bottom half of tortilla, folding right and left edges toward the center. Fold bottom edge up and roll to wrap filling completely


By on July 14, 2010


Protein Shake – feel free to use any of my protein recipes – however I made one I havent yet listed on my site called The Incredible Hulk.


1 tsp matcha green tea

1 serving / scoop of Vanila Protein

1 Medim Banana

1 tsp Glutamine

Mid morning snack

I normaly just juice my vegetables fresh myself – but not everyone will have a juicer so I got this juice from Trader Joes for today  – if you are getting a pre made juice – look at vital sugar and calorie content – fresh vegetble juice is what you are looking for  – wth no fruit or concentrates added – Naked juice will NOT work.


Lunch – Home made chicken salad

1 4oz grilled chicken breast
2 cups mixed green salad
1/2 chopped broccoli
1/2 carrot shredded
1/4 cup of chickpeas
2 tbsp Balsamic Low Cal salad dressing

I’ve learned something about making individual salads for future meals.  Stacking the ingredients is key to keeping it all fresh looking.

Using a tall containe Fill the container in this order:

salad dressing
shredded vegetables
chopped vegetables
lettuce/mixed greens

When it’s time to eat, turn contents over straight onto serving plate and toss.  The salad will be as fresh as if you had just tossed it together.  Keeping the dressing on bottom and away from the fresh greens helps prevent wilting.

Afternoon Snack :  Greens Protein Bar

Any good nutritional bar thats not too high in sugar will do. But the bar i had today was from Garden of Life and so yummy


Dinner – Home Grilled Salmon & Asparagus

4oz Salmon

5 small Asparagus stalks

Black Pepper


Grill together – doesnt take log to cook – like 8 minutes – enjoy !

No night time snack for me tonight – wasn’t craving anything xxxxx