Natalie Jill Fitness Video

Natalie Jill talks about how she became a fitness expert,  why being FUNCTIONALLY FIT is paramount and the importance of being GLUTEN FREE and eating an UNPROCESSED food diet.

You can find out more about Natalie Jill and her fitness / weight loss programs.

I am starting a new blog at Lose Fat Fitness, with new articles and the existing articles here will be transferred over soon. Thank You

Glycemic Index, and "White Foods"

I'd like to start a little discussion today about carbohydrates,  in particular "white foods" as well as potatoes. One of the reasons I wanted to mention this is because so many health and fitness professionals dismiss potatoes as being a bad carbohydrate choice because of the so called high glycemic index. Believe it or not potatoes have a medium index. Some people  say such ridiculous things as "avoid any and all white carbohydrates".
OK, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all of these so called "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colours and stay away from white.
"White Foods" aren't necessarily always the enemy
It's true that colourful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...
Onions & Garlic
What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find elsewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
In fact, onions are so powerful for our health, that one study of centenarians (people that live to over 100 years old) identified that a common thread of these amazingly healthy individuals was that they ate a lot of onions throughout their lives.  We also know that garlic is one of the most powerful substances for a strong immune system, among other qualities.  
Cauliflower
Another example of something white that is great for you is cauliflower. Cauliflower is surprisingly high in vitamin C, fiber, trace minerals, and special compounds such as glucosinolates which are anti cancer in nature, and thiocyanates (a lack of which can damage a persons immune system) , these are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.  Another little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess abdominal fat.  So eat up on that cauliflower!
Mushrooms
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.  Some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.
Potatoes
Now that also leads us to another example - the humble white potatoe (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you've read my Truth about Six Pack Abs ebook, then you'll understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.
While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat more easily than higher index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example,  it is known that watermelon has a high glycemic index. However, the rise in blood sugar of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high  index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it  just does not make any sense.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. The point I am making is that... chocolate bars, cupcakes, and donuts make you fat, because they are full of sugar. NOT watermelons, carrots or potatoes,  French fries are excluded of course.
Also, as I mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I will talk about this in detail about the entire topic in my Truth about Six Pack Abs book
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form - that's with the entire skin left on, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you'll get some fiber too.
Are eating  7-9 potatoes per day going to make you fatter?
There was a study which found that potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks. Here's a good newspaper article on why potatoes are good for you.
At the conclusion of the study, the potatoe eaters had actually consistently lost weight! I'd venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato has about 100-120 calories, and I can't imagine you'd be full constantly from eating 7-9 potatoes each day. 
Of course, this does NOT mean that french fries are ok to eat!  Those will only make you fat, and the trans fat will lead to an early death.  Seriously french fries / potatoe chips are one of the most deadly foods in our food supply.  Plus, deep fried potatoes accumulate dangerous acrylamides absorbed from the frying oil that reacts with the starch, and these compounds are carcinogenic. 
Anyway, back to the 7-9 whole potatoes per day... Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.
Geary's Lean-Body Potato Side Dish

• Desired quantity of baby potatoes, preferably a mixture of white, red, yellow, and purple baby potatoes
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably)
• 1 or 2 Tbsp extra virgin olive oil and/or virgin coconut oil
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a truly delicious, and healthy side dish that goes great with chicken or red meat.
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my delicious healthy potato recipe. If you want more recipes like this get a copy of my book Truth about Six Pack Abs.

Stressed, Exhausted, From Fatigued to Fabulous

Are you Stressed, Exhausted, Can't Sleep at night? - read on.
Our health is truly the foundation that supports every other aspect of our lives. It’s difficult to live passionately, strive for our wildest goals and give generously of ourselves when we’re sick and exhausted…believe me, I’ve tried it and I know!
For more than a decade, I suffered from extreme exhaustion, mysterious symptoms and the unpleasant side effects of more medications than I care to recall. I finally reached the point where enough was enough – it was time to try a different approach to life.

Funny thing is, the approach that ended up working for me had nothing to do with the marvels of modern medicine or any high-tech treatments. It was, quite literally, getting back to basics – eating real food, slowing down (while paradoxically, accomplishing more) and giving my body all the things it was (at that point) screaming for…but in a language I hadn’t yet learned.
When I finally deciphered my body’s code, the change in my health was nothing short of astounding. Given the right conditions, our bodies have a miraculous capacity to heal themselves! My life was so dramatically changed that I promptly enrolled into a nutrition and wellness course and became a board certified health coach.
Today, my passion is to help others overcome their struggle with fatigue, brain fog, digestive discomfort, stress, insomnia and other unexplained symptoms that keep us from leading vibrant, fulfilling lives. One of my first projects was to interview the 16 dynamic, inspiring and incredibly knowledgeable women in From Fatigued to Fabulous .  This interview series is filled with tons of useful tips and information about nutrition, sleep, relaxation, relationships, career and finance along with many other topics that are vital to our wellbeing.
Traveling the journey I have, I now know with certainty that good health truly is the greatest gift in the world – but for many of us, it’s a gift we have seek out and earn.  I hope From Fatigued to Fabulous  will make your journey that much easier and I wish you all the good health and hope in the world!
Having just graduated from nutrition school, along with taking lots of pre-med classes for my 2nd degree, I thought I knew a lot – but From Fatigued to Fabulous taught me even more! If you’d like to take your life and health to another level – especially if you’re struggling with exhaustion, stress and sickness like I once was – I hope you’ll join us.  You can download the program right here  and rest easy knowing there’s a 60-day risk free, money back guarantee.

About the author:
Maria Saracen is a board certified Health Coach and the host & creator of From Fatigued to Fabulous. 

Variety of fruit in the fall

If my practice has taught me one thing, it’s that a variety of foods are absolutely essential. Literally every one of my friends and clients eventually comes to a point where they just can’t stand to eat one more salad or filet of salmon. Boredom is dangerous when you’re learning how to be healthy – if you don’t have plenty of options, you’re more likely to fall back on the satisfying processed but bad-for-you foods you relied on in the past. Healthy eating requires variety, and lots of it.

Luckily, nature is on our side. The start of fall doesn’t only mean walking our kids to the bus stop and bracing for cooler weather. It also means we have a whole new variety of fruits and veggies to choose from! Eating seasonally offers real taste, budget, and health  benefits. Here are just a few of them:

1. Fruit tastes better in season. If you’re eating a summer fruit in the middle of winter, chances are it was produced in one of two ways: It was either grown in a greenhouse or other controlled environment, or it was picked early so it could be saved and shipped to you on demand. While there’s nothing wrong with either of these methods – an out of season apple is still an apple – both methods have a real effect on taste. Fruit that’s allowed to ripen fully on the vine as they say, not only tastes better, but contains healthy sugars called monosaccharides. When you’re training your palate to like healthy foods, taste is essential.


2. In-season fruit is less expensive. Transporting food across long distances in the off season costs companies money, and they’ll generally pass that cost on to the consumer. With a few exceptions, fruit is scarcer in its off-season. That scarcity is what drives up costs, which means that buying your fruit in season can significantly lower your shopping bill at the checkout counter. You can even buy in-season fruit and freeze it so you can keep it longer.


3. Nutrients are more plentiful in seasonal fruit. Fruit has a certain amount of time it needs to ripen to be at its maximum free radical-fighting weight. Picking it early – or growing it in artificial conditions – depletes its nutrient store.

Keeping a list of what fruits and veggies are in season is a great way to make sure you aren’t eating exactly the same thing, day in and day out, for the entire year. Here’s a list of fall fruits to stock up on:

Apples: Some researchers believe that apples may aid weight loss by reducing the number of calories you eat throughout the day. For the full antioxidant effect, make sure you eat the skin, which is packed with nutrients.

Pumpkin: Pumpkin's are high in fiber and packed with vitamins A, C, and beta carotene, which help boost immune function. Plus, pumpkin makes a great entrée, and a tasty dessert (heat it up and sprinkle with a little cinnamon).

Grapefruit: Research suggests that grapefruits can aid weight loss. Plus, it contains 75% of your daily value of vitamin C.

Other fruits to look for in the fall, include cranberries, grapes, figs, pears, and pomegranates.
Why not check out Mike Geary and his Truth about Abs Program

Does juicing provide good nutrition whilst dieting

Juicing works - you bet:

Apart from the fact that juiced fruits and vegetables have very low calories and no fat (just make sure you make them yourselves), they are loaded with a variety of vitamins, minerals, antioxidants and enzymes that help your body to perform at its best. Our bodies spend a lot of time trying to detoxify, repair and protect cells. When we are undernourished our bodies go into protection mode and store fat for survival. But, when your body is functioning at its peak condition and getting all the  nourishment it needs,  it can focus energy on fat loss. Juicing delivers a concentrated healthy cocktail straight into your body. No extra effort is needed to break down the juice and so it is absorbed quickly and starts working magic immediately.

Keys to weight-loss success while juicing:

Juicing vegetables and herbs while reducing fruit. Yes, of course fruit makes it taste so delicious. Yes, fruit sugar is healthier than refined table sugar… but it’s still sugar and will still cause spikes in your insulin and if your body cannot clear those sugars out, they will convert to fat stores. Also, watch how many carrots you use, believe it or not they have a lot of sugar as well.

Save juicing fruits for before and/or after your workouts. For the same reason as above, when you work out your body becomes primed for using glucose.

Skip snacking and start juicing. It seems that people always get hungry between meals. The solution to avoid binging on things you probably shouldn't be eating before dinner, is to juice up a big green glass of nutritional goodness. Hopefully the liquid will tide you over until your next meal, or at least it will get your brain thinking about health-conscious snacks.

Snack while juicing. Not on cheese and crackers or anything man-made but on the vegetables you are getting ready to juice. Sometimes our brains like chewing and feeling food in our mouths and stomach's, so give it that satisfaction while nurturing you.

Healthy habits don’t end with juicing. Whether you are having 1 juice a day or 5, remember that beyond your glass jar, you need to be eating healthy all day long. It kind of defeats the purpose of juicing for weight loss when you eat a big bowl of sugary cereal for breakfast, pizza for lunch, and burgers and fries for dinner.

Fill up on fresh juice before meals or going out. Even though juice is digested quickly and doesn't leave you full for long, your hunger may be quenched by the nutrients more than the feeling of full.

Alternate your veggies. Two ways that this works: you don’t get bored and you get a variety of nutrients.

Add some chia seeds, avocado, or olive oil. Healthy fats and fibers are not only good for you, but will keep you fuller longer. No one wants to diet, or spend their time with someone who is dieting, who has a big hungry monster in their stomach.

Create lasting habits:

Remember, juicing for weight loss is not a diet. Let juicing be your basis for a  healthy lifestyle. If you are taking the time to clean, chop and juice fresh fruits and vegetables then you should be making time to prepare and cook healthy homemade meals.

Some people start cold turkey with a juice fasting session. Others like to test the water with one, slowly adding more as they feel necessary. If you prefer to start the day with a balanced, nutrition-rich eating plan, you will find that having at least one glass of vegetable juice per day will make it easier to reach your weight loss goals in the long run. Try replacing your morning, afternoon, or before-bed snack with a juice and you are well on your way!
Why not see what Mike Geary has to offer on such foods whilst dieting.
In the mean time why not try.

Morning-time:

     1 beet
     1 pink lady apple
     1 small slice of ginger

Before dinner:
     4 tomatoes
     2 green onions
     ½ green pepper
     2 carrots
     2 celery ribs
     Handful of parsley
     1 peeled lemon

Before bed:
     2 cucumbers
     4 romaine lettuce leaves
     Handful of mint

Is your coffee and biscuits habit robbing you of Nature's wonder nutrient?

Psychotherapist Susan Smith is ‘not keen on traditional medicine’, she says. So she decided to treat her sluggish gut with magnesium supplements. 
Within a few weeks, says the 55-year-old from Bromley, Kent, she felt noticeably stronger and more energetic. Her eyes — and sinuses — are now clearer, and she goes to the loo regularly. Read more:

Weight loss gut bacterium found

Bacteria that live in the gut have been used to reverse obesity and Type-2 diabetes in animal studies.

Research, published in Proceedings of the National Academy of Sciences, showed that a broth containing a single species of bacteria could dramatically alter the health of obese mice.
Read More 

Secret Supplement in Your Kitchen

Hi it's time for a  quick trick that will help you safely lose 10 pounds in a short space of time. But first let's talk about a serious health problem - weight gain with aging. Did you know that runners between the ages of 18 and 50 gain weight at the same rate regardless of the number of miles run per week. The average is 3.3 pounds every 10 years...for a runner. Weight gain as you age is inevitable. It's part diet, part exercise, and part gravity. If runners can't keep weight off by running, what are the rest of us supposed to do? Since we can't turn off gravity, we going to have to work on the other two. I have a simple solution that will help you start losing weight safely and naturally. I use it every day. We have a common enemy you and I. That common enemy is processed foods and their condiments. The amount of junk in today's factory-made food adds to our waistlines and our national obesity problem. It's one of the reasons I am so passionate about healthy eating. Let me ask you 3 simple questions: 1. Do you struggle to add green vegetables to your diet? 2. Do you add unhealthy condiments to veggies? 3. Do you want to lose weight eating healthy food that tastes great? Did you answer "Yes" to any of these questions? If so, I have a simple solution for you. And, it's the exact same solution I use. Find out exactly what I'm talking about here. Imagine what it would feel like to lose 5 pounds, 10 pounds...even 20 pounds. I remember when I started eating healthy and lost my first 10 pounds... - It felt amazing to put on my jeans without struggling. - The people around me  started making comments about how fantastic I looked. - I was ever so excited about heading to the beach with the family. Its alright, it's not your fault. The processed foods that we have been force-fed with for so many years have made it virtually impossible to keep the weight off. Why not check out Nick Pineault and his Truth about Fat burning foods Program

How to lose weight without getting hungry

“I really need to lose weight but I hate feeling hungry most of the time,” I suppose this has to be one of the most common statements, made by people who follow many of the so called fad diets. If your diet leaves your stomach rumbling every hour on the hour, your body is telling you it’s time to make a change. I used to think that losing weight meant starving yourself. It took me along time to accept the fact that I could actually eat heartily and still drop a few pounds in weight.
The times I spent starving myself in the name of losing weight were miserable. When I did manage to shed a few pounds, I would sadly put it all back on, in a matter of weeks. Sometimes I’d even gain a few extra pounds. Now that's what I call depressing!
What I learned through many years of research (trial and error) is that when you follow a healthy eating plan, you can eat until you’re full, and still see amazing weight loss results.

What Are Healthy Foods?

Healthy foods are not created in factory's where food is processed to death. If the food is dried, dehydrated, canned, frozen or filled with ingredients you can’t pronounce, I suggest that you stay away from it. Examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.

How to Make Healthy Meals More Filling

There’s nothing more miserable than having to deal with hunger pangs all day. If your meals aren’t satisfying your nutritional needs, this is exactly what’s going to happen. Here are some tricks to make your meals more filling:

• Add a source of good quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this should make your meals more appetising and curbs the hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.

• Fill your plate with veggies. They help to divide your plate into three sections, and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest more slowly so keeping you full longer. Try eating green leafs such as cabbage, spinach, broccoli which are rich in magnesium. (57% of the US population does not meet the US RDA for dietary intake of magnesium)

• Drink a glass of bottled water before each meal and throughout the day. This will help you feel full faster and reduce hunger.

Examples of Healthy, Filling Meals and Snacks

• At Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.

• Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.

• For Lunch: 4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.

• Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.

• For Dinner: 5 oz boiled halibut steak, 1/2 cup of green beans sautéed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.

Diet plans that leave you hungry all the time (or even some of the time) are useless, why make life so miserable. Why not ditch the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.
Enough with the yo-yo dieting!
Why not check out Mike Geary's Fat Burning Kitchen Program for more great advice and recipes.

Bowel Colon Cleansing for better health

Post originated by Isabel De Los Rios There's nothing more frustrating than giving a goal all of your time and energy, just to come up with no results. Especially when it comes to losing weight. I get it. You're eating all the "right stuff" and there's still not much to show for it. What gives? I can tell you with absolute certainty one thing I know for sure...if this one thing is NOT happening, the excess weight on your body is most likely NOT going to budge. What is it? It's your bowels (poop for those who have children under the age of 10) and if your bowels are not moving 2 times (yes, 2 times) every day, than your weight loss will be dramatically stalled. For a very long time, I was only going once every day, in the morning. Sure, that's not so bad, as I know there are people who go DAYS without going to the bathroom at all (oh, my stomach hurts just thinking about it). The solution to my bowel movements (or lack thereof) was a very simple and easy-to-use cleanse (called Ultimate Digestive Cleanse) that I used last year. If you didn't hear me rave about it then, here are my results in detail (hope you're ok with bowels details). There are numerous benefits to bowel cleansing. A normal person usually has about 5 pounds of fecal matter stuck to the walls of their intestines. This is made up of rotting food, bacteria, toxins etc which the human body is designed to get rid of naturally, but in our modern stressed lives and poor diets this does not usually happen. Also did you know that about 50% of North Americans have parasites living in their intestines, whilst generally they can live for many years undetected, they can cause long term chronic health problems by feeding of the food that is meant for you, causing allergies, fatigue etc, this is especially true if you are dieting. Isabel's Cleansing Secret - Fix your bowels the easy way I used Ultimate Digestive Cleanse for the full recommended 30 days (since it is my golden rule to always try anything before recommending it to others). It very simply consists of a fiber drink you drink every morning, a probiotic, a natural parasite cleanser, and a cleansing tea you drink at night. Here are my results in listed form for ease of reading: I consistently went to the bathroom three times a day, every day, without any stomach pains or diarrhea. I have tried some other products in the past and after the first day just knew they weren't for me because I could NOT literally leave the house. This product is much gentler on your system and will help your body establish its natural rhythm. I cannot guarantee that this will be the case for everyone, especially if your bowels have been clogged for a long time, but I felt comfortable using this product every day and continuing all of my daily living activities unaffected. There was some stuff that came out of my body that was a bit scary to say the least. For someone like me who goes pretty regularly, this was a big shock. I couldn't believe that even after having 1-2 consistent bowel movements a day for several years, there was still some scary stuff in there that needed to make its way out. I'm guessing that the natural "sweeping" effect of the increased fiber helped to get any lodged fecal matter out of my large intestine and put it where it belongs...down the toilet...! My lower abs are super flat right now. I am pretty lean all year long (well, at least when I'm not pregnant) and I would attribute most of this leanness to my eating habits, but whatever little pooch was there is pretty much gone now. Many people (women especially) complain about "the lower ab pooch" and no matter what they try, it just doesn't go away. Many times, for men and women, this is a direct effect of not releasing what's in their bowels every single day. Ridding your body of all of the trapped fecal matter in your large intestine can have a dramatic effect on how your abs look, and have the added benefit of getting rid of gas, bloating, and digestive discomforts. Ultimate Digestive Health - Gentle Cleansing System I believe a detox meal plan like the Diet Solution Program, along with Ultimate Digestive Cleanse, will truly get your bowels moving and releasing all of the trapped fecal matter in your intestines that just might be preventing you from losing weight (and damaging your health). If you're not "pooping" 2 times every single day, please take my advice above very seriously. This is not just for your fat loss efforts, but for the sake of your health. Get your bowels moving consistently each day and this will make a tremendous difference in your fat loss efforts and your health.  Another of my friend's is using this program, you can read his comments here   Give it a try

Hi Picky eaters - Here's 2 easy solutions

My Good friend Isabel sent me this email.

Sandra I almost can’t believe it. It’s finally happened!

My once very agreeable and easy to feed 2 year old has now, all of a sudden, has become…

A picky eater!

How can this be. What happened to that little boy who used to steal brocolli off my plate?

Up to this point, my little guy, Christian, was more than happy to eat any healthy concoction I put together for him veggies, fruits, a variety of proteins everything I ate, he would eat and was more than happy with any meal Mommy made for him.

Now, he has started to voice his opinion on different foods…and by that I mean, waving his hands over his face with a strong “NO!”

But, I’m up for the challenge. As committed as I am to feeding myself and my husband healthy food, As you know I am even more committed to feeding my children healthy food.

Here are the rules I use to prepare Christian’s food (pretty much the exact SAME rules I use for myself)

1. Include a quality protein source into every meal (this includes snacks). I always make sure to include a natural protein source to keep his blood sugar from spiking and crashing during the day. I do think that many times children have meltdowns because of low blood sugar (and other times, they are just being kids!) Christian’s favorites are eggs, meatballs, chicken (only if it’s cooked in coconut oil) and scallops (only if they are on mommy’s plate…hahaha). For snacks, I will include a few raw almonds, brazil nuts, walnuts or almond butter.

2. Include raw food several times a day. It is not necessary to go “all raw”, as some people promote, but I do think that the inclusion of 1 or 2 raw foods into each meal, with all enzymes intact, assists in the proper digestion of the whole meal. I have known some people to go an entire day only consuming cooked foods, with nothing raw in their daily meals, only to suffer from gastrointestinal distress, gas pains and bloating. Many times this can be easily resolved by just adding a few raw foods into each meal. Christian’s favorites are raw carrots and cucumbers with Celtic sea salt and olive oil. He’ll also eat cauliflower (only if it’s raw), and that’s pretty much it. I’ve tried some other veggies, only to get the furious hand wave. He loves all fruits, so he’ll usually have an apple, pear, banana or kiwi with some raw nuts for snacks.

3. Include 1 complex carb that is wheat free and gluten free. I truly believe wheat and gluten create havoc in most people’s bodies…yes, even children. I know my son will be exposed to many different foods as he gets older, but at home, I will continue to feed him (as I do myself) wheat free and gluten free options. This does NOT mean I purchase any of those “gluten free” processed foods, which are overloading the supermarket shelves these days. It does mean I include rice, quinoa, and all varieties of potatoes.

4. Include 1 or more healthy forms of fat into his meal. Most children (and most adults) are just not getting enough healthy fats or Omega 3’s every single day. Christian is a huge fan of coconut, loves avocadoes and enjoys nuts with his snacks.
It sounds like my kid is eating pretty healthy right?

Well, I gave myself a pat on the back and said, yes, my child still does enjoy a variety of healthy foods, but there is just one problem…

He will NOT eat any other veggies than the few I mentioned above. Long gone are the days of zucchini, spinach, broccoli…not even the occasional asparagus. He will start saying NO even before you’ve put these foods in front of him.

So far I have used 2 very successful strategies to “trick” him into eating his veggies.

1. Hide veggies in meatballs. My Turkey-Vegetable meatballs are a perfect example of this strategy. These are so delicious and he’ll never know there’s healthy zucchini in them.

2. I’ve started giving him 1 Athletic Greens shake each morning. I wasn’t sure that he was going to drink this, but the first time I gave it to him, he drank the entire thing and asked for “mas” (that’s more in Spanish). I put water, 1/2 tsp Athletic Greens, and 1 tsp of raw honey in his sippy cup and shook it up really well. I told myself ahead of time that if he didn’t drink it, I would then take that mixture and put it in a blender with a banana…but that wasn’t necessary. He loved it.

Athletic Greens is really just “real food” in powder form which is why I feel 100% safe giving it to my son and drinking it myself every day. It has often been called “nutritional insurance”… exactly why I give it to Christian every day…because with his pickiness around veggies, I want to ensure that he’s getting all necessary vitamins and minerals every day. The added benefit is that he is also getting healthy probiotics and digestive enzymes.

Foods to Avoid in Your Healthy Meals to Lose Weight

You all know that people tend to get excited about many things, but I have yet to meet anyone who’s thrilled about being overweight.
However, I've met people who are sick of the up and down roller coaster of so-called healthy meal plans for weight loss. Rather than dealing with more disappointments, most of these people just resign themselves to believe that being big is inevitable for them, that its part of their genetic make up.

Throw your hands in surrender after deciding to spend the rest of your life being overweight is not a realistic choice of a lifestyle. A decision like this can knock your self esteem to the ground and knock years of your life. So Come on, you owe it to yourself and your family and friends to have much more than that.

When you realise there is no magic formula for losing weight - if there were, everyone and their mother would have been fine. The best way to achieve weight loss success is to know what kind of foods to keep away from your diet.

Say "no" to processed foods

Obviously processed foods are cheap, packed with junk ingredients, convenient and easy to prepare. Sadly, these foods are generally bad for your health. Of course, you’d never know this by watching those hyped up television ads. Since processed food manufacturers aren’t going to give you the low down on the ingredients they use in processed foods, I’m going to do it for them.

Let’s start with trans fat. This nasty ingredient lowers good cholesterol, raises bad cholesterol, and can increase your risk of cardiovascular disease. Considering heart disease is one of the leading killers of both men and women, trans fat is one ingredient you want to steer well clear of.

If you’re wondering where that double chin came from, the high fructose corn syrup used in some of your favorite processed foods may be partially to blame. This ingredient has been getting a lot of press lately because it is believed to be a major player in the rising obesity epidemic.

Don’t even get me started on the chemicals that manufacturer's use in processed foods. If I tried to name some of these chemicals, I’d be tongue tied for days. Anyway, you’d probably think I was reading the label on a can of insect repellant spray instead of the ingredients in your favorite fast meal.

Get rid of Sugar

The average person consumes about 150 pounds of sugar per year. When you think about the fact that sugar is in almost everything these days, it’s easy to eat tons of this stuff without even realizing it. So what’s all the fuss about? There isn’t enough time in the day for me to tell you about all the damage sugar can do to your health. However, I can give you a quick rundown.

Sugar contains nothing but empty calories. When you eat this stuff, a large portion of it gets stored in the body as fat. If your goal is to slim down, being heavy-handed with the sugar isn’t going to help. This is not even the worst of it. Sugar can also depress the immune system, feed cancer cells, cause bacterial and fungal overgrowth, contribute to heart disease, raise your risk of osteoporosis and make you look ill.

Artificial Sweeteners have to go

Before you run out and stock your fridge with a bunch of those zero-calorie diet drinks, there’s something you should know. The artificial sweeteners used in diet drinks and other low-calorie products are lab-created. Yes. You heard me right – mixed up in a lab like something out of a Frankenstein movie.

These chemical sweeteners can cause or contribute to a laundry list of neuropsychiatric disorders and chronic illnesses – depression, anxiety, migraines, mood changes, panic attacks, fatigue, vertigo, memory loss, Alzheimer’s, brain tumors – should I go on? And if you think you’re going to shed a couple of pounds using artificial sweeteners, think again. These sweeteners stimulate your appetite and make you eat more food.

When you’ve tried diet after diet and not one of them delivers results, it can certainly make you want to give up. But you owe it to yourself and to your family to live the healthiest life possible. Processed foods, sugar and artificial sweeteners are the main culprits when it comes to weight gain. When you get rid of these foods from your diet, you give yourself a fighting chance to improve your weight loss.

Effective Whey Protein Weight Loss Support - USDA Report

ProHealth.com
July 16, 2011

Why do weight-loss results of high protein diets vary? Not all protein is created equal, according to a new, rigorously controlled Agricultural Research Service trial. Specifically, whey protein (from milk) looks like a winner in terms of weight loss & body fat-to-muscle ratio, even when calories are not reduced.

With nearly 68% of American adults either overweight or obese, finding ways to help people lose excess pounds is a national priority. Though the most obvious advice is to eat less and exercise more, this long-standing recommendation has proven unsuccessful for the lion's share of the population struggling to maintain a healthy body weight.

An alternative approach is to help people focus on consuming specific foods that promote weight loss. Some studies have suggested that high-protein foods might function in this capacity, although the data are conflicting.

Scientists speculate that there are several reasons for these inconsistencies, including the type of protein used (animal vs. plant).

A Six-Month Comparison

To better understand the relation between protein intake and weight loss, researchers with the Agricultural Research Service - the principal scientific research agency of the U.S. Department of Agriculture (USDA) - recently conducted a rigorously-controlled human intervention trial comparing milk proteins (whey) vs. soy proteins in overweight and obese adults.

Their paper, published in the Aug 2011 issue of The Journal of Nutrition, reports Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults.

Pounds and Fat Lost Even Without Calorie Reductions

Subjects (n = 73) were relatively healthy, other than having a body mass index (BMI) between 28 and 38 kg/m2. As a point of reference, the U.S. Centers for Disease Control and Prevention (CDC) considers BMIs between 25 and 29.9 kg/m2 as signifying overweight; BMI values above this level are indicative of obesity.

For 23 weeks, participants consumed either:

• Whey (milk) protein (about 104 g protein),

• Soy protein (about 104 g protein),

• Or carbohydrate supplements.

All supplements provided 400 kcal/day. Overall dietary intake was assessed every 10 days, and sensations of satiety and hunger were monitored daily. Prior to the start of the intervention and then monthly thereafter, body weight and composition were measured; fasting blood samples were also collected.

There was no effect of dietary treatment on overall caloric intake. Similarly, dietary treatment did not influence hunger, desire to eat, or the feeling of stomach fullness.

Nonetheless, by the end of the study:

• Body weight of the group consuming the whey protein was significantly (2%) lower than that of the group consuming the carbohydrate treatment.

• Moreover, body fat mass was 2.3 kg (about 5 lb) lower in the whey protein group compared to the carbohydrate group.

These beneficial effects were not seen in subjects consuming the soy protein supplement.

Whey Protein Reduced ‘Hunger Hormone’

Consumption of the whey protein (but not soy protein) also resulted in lower circulating concentrations of ghrelin, a stomach-derived hormone thought to stimulate hunger.

Both groups consuming protein supplements exhibited lower fasting insulin concentrations when compared to that assigned to the carbohydrate treatment.

The researchers concluded that different sources of dietary protein may differentially facilitate weight loss and affect body composition.

They also suggested that dietary recommendations related to weight loss, especially those that emphasize the role of protein, consider the source of the protein in helping meet weight-loss goals.

Source: Journal of Nutrition media alert, Jul 14, 2011.

Footnote: This subject is mentioned in on of my other posts The surprising truth about protein powders.

A good principle that can literally change your lifestyle

Commit yourself to lifelong learning.
You've heard the saying Read, read and when you’re done reading, read some more.
You're probably thinking by now, how could something like reading have affected my weight loss so dramatically? If I would have stopped so feverishly researching and reading all of the latest and most up to date nutritional information that I did, while I was on my own personal weight loss journey.
I would not have found all of the incredibly helpful information about fat loss that I am able to share with you today.

Actually, since those days I have never stopped continuously reading and researching because there is always new nutrition information becoming available every day.
Some of it may be good, some may be bad, but I have made it a lifelong commitment to help as many people as possible to change the direction of their health, and their weight and in order to do that, I have to keep up with all the latest and most up to date information.

Now I know with so much information out there, it can sometimes become overwhelming. That’s why I focus my reading efforts on a few trusted sources that I really enjoy and know are just as passionate about nutrition as I am.

One of those trusted authors is my good friend Mike Geary, he is author of the popular The Truth About Abs program. I think most of you would agree that his articles are jam packed full of useful information and tips (not to mention tons of delicious recipes that are perfect for our healthy way of eating).

Today I want to share with you 2 of those great articles. The first is a definite “eye opener” and an article that may completely change the way you look at fat loss.

Excess Abdominal Fat is Extremely Dangerous –
Details Here

The second is a delicious chocolate pudding recipe that I’ve made several times and have passed on the recipe to family members and friends.

Healthy Chocolate Pudding – Recipe Here

3 Recipe Tips...make any meal a fat burning meal

Here is a message that my good friend Isabel sent me a few days ago. Its about really good alternative to three common cooking issues.

I’ve got 3 quick and easy tips that I use almost daily to make any recipe into a healthy and fat burning meal. You see, many times the recipes I find and want to try are not exactly as I would like them, so they take a bit of tweaking from me in order to get them to contain only healthy ingredients and still taste great.

Here are the 3 most common issues I run into when trying out new recipes:

The cooking oil is a BAD choice. I hate to ever call any food “bad”, but there are many oils which I stay away from at all costs. Oils like canola oil and vegetable oil are really just toxic to your body and can be extremely detrimental to your health and weight loss efforts (please refer back to the FATS chapter of your manual for a more detailed discussion of healthy oils). I always replace the canola oil and /or vegetable oil in any recipe with coconut oil or butter to cook with.
First, take a look at the ingredients list and decide which oil would be a better fit for that particular recipe. I use coconut oil to cook stir fries, eggs and most meats and use butter to cook veggies and for any recipe that contains a grain (quinoa, rice or millet recipes). I don’t usually use olive oil to cook with unless I am cooking at a very low temperature (the lowest setting on my stove top) because olive oil’s healthy properties are better maintained if it is not heated.
Coconut oil and butter are always better to cook with.

If the recipe calls for breadcrumbs. Most breadcrumbs are made from processed white bread and contain high fructose corn syrup and hydrogenated oils (yes, in bread crumbs!) I choose to make my own from Ezekiel bread, rice bread or spelt bread. I place 10 pieces of bread in a 250 degree Farenheit oven. You’ll get the best results if you put the bread right on the oven racks. Leave them in the oven for approximately 30 minutes until they’re golden brown. Remove from the oven and let them cool. Once cooled, place all the bread in a food processor until fine. Then you can add any seasoning you like and have fresh, delicious bread crumbs that you can use in any recipe.

The recipe calls for milk. This one is an easy solution... I always use coconut milk or unsweetened almond milk. Coconut milk is my favorite and I’ve used it in mashed potatoes, smoothies, and in baking, all with great success. Making your own coconut milk is best, but I buy canned coconut milk, since the ones in the refrigerator section all contain a long list of ingredients I can’t pronounce. Make sure the ingredients list on your coconut milk is as short as possible and the first 2 ingredients are organic coconut milk and water (no sugar or preservatives added).
Those 3 tips seem to help me the most often and have helped me modify some really incredible recipes that my family really loves.

As I mentioned yesterday, I did get my hands on, what I think, is a wonderful series of cookbooks that are a perfect complement to your healthy weight loss meal plans. It’s not very often that I get a cookbook that is almost 100% aligned with my own healthy way of eating, so when I do, I love to share that information with you.

Check them out here ---> Click Here! - The Metabolic Cookbooks

Here is a post we received from a satisfied reader who is also loving Dave Ruel's cookbooks as much as I am.

"After a quick look through the various files that downloaded, I am impressed. First, let me say that Isabelle has promised to send us with a copy of the receipt for the books, a help sheet to modify this and other cookbooks so that they more closely hit the DSP guidelines. We will need it if we have any doubts about what parts of the recipes don't meet the mark. Other than that (and it is not a problem with Isabel's "fix"), the books look good to me.

I want to try several recipes immediately. What I really love is the navigation within the cookbooks. Its So EASY! Just Click on the page number or the title in the Table of Contents and you are then transported to the recipe. Click at the bottom of the ingredients list and you're taken right back to the Table of Contents. Macronutrients are always listed (a great BIG plus for all those who like to know exactly what we are putting on our plates), and the recipes can actually be chosen from the Table of Contents with just the combination of macronutrients you are looking for. Want a protein and carb combination? It is in the ToC under that category!

Well organized and easy navigation. Also, it appears that each recipe will print out on a single page. I never like a printout to go to the second page when I am cooking from it (too easy to miss something important on the second page the second or third time I do a read through while executing the directions).

There are several different cookbooks; e.g., Breakfast, Sides, Red Meat, etc. I plan on using them and from what I could tell by the reading of them, I also plan to enjoy the tasty meals I will cook from them."

~Sharon B from Lakeland, FL

Click Here! See what Sharon is talking about with Dave’s Cookbooks here!

My friend Isabel De Los Rios who is a Certified Nutritionist and Certified Exercise Specialist is the author of The Diet Solution Program.

Two yummy recipes with minimal ingredients.

Food Recipes have been my hot topic of the week recently, and is one of the most favorite things I love to talk about. I really love trying new and creative ways to keep my meals fresh, delicious and interesting, and of course I enjoy passing on that information to all of you.
Today I’ve got 2 fantastic recipes for you, whose claim to fame is going to be “delicious with minimal ingredients”. The first is my all new favorite pregnancy snack (and, NO, you don’t have to be pregnant to enjoy it), and the second is a recipe I have all set to make this evening as a treat for my family.

In my search for new and creative recipes, I actually chose these two because they have very few ingredients and are super quick to put together while still being delicious (of course!).

As many of you have realized by now, I really LOVE trying new foods, and finding new ways to make meals tasty while still fitting into my healthy way of eating. I also got very much into cooking, once my son started getting older because I realize that if I want him to continue to eat healthy, it’s really up to me to make his food YUMMY. This is also true for adults who want to continue to keep a healthy way of eating…if your food tastes good, a healthy way of eating is easy to follow. If your food tastes bad, well, then you know what’s going to happen…frustration, abandonment and a possible quick trip to the closest fast food joint.

These 2 recipes came straight out of Dave Ruel’s Metabolic Cooking cookbooks. His cookbooks are really great and you’ll see below that his recipes are a great complement to our principles of healthy eating.


Without further ado, here are 2 great recipes for you to try this weekend:

Apple No-Crisp (1 of my new favorite snacks!)

INGREDIENTS - RECIPE MAKES 1 SERVING
• ¾ cup Greek yogurt
• 2 tablespoons unsweetened apple sauce
• 1 apple, sliced or diced
• Pinch of stevia
• Pinch of cinnamon
• Pinch of nutmeg

DIRECTIONS
Mix all the ingredients together in a bowl, stir well and enjoy!

LEMON-HERB STUFFED SALMON
(I picked this one because it sounds delicious)

INGREDIENTS - RECIPE MAKES 2 SERVINGS
• 2 salmon fillets (4 oz each)
• 1 lemon, thinly sliced
• 1 scallion, sliced
• 1 tablespoon fresh oregano leaves, minced
• 1 tablespoon fresh thyme leaves

DIRECTIONS
1. Preheat the oven to 425F. Make a horizontal cut in the salmon fillets, for 2/3 of the fillet’s length.
2. Lay the salmon on a baking dish (I prefer a glass dish for fish).
3. Stuff the salmon (in the horizontal cut) with lemon slices.
Do the same with the scallion.
4. Mix together the two herbs and stuff them into the salmon as well.
5. Bake the fillets for 15 minutes.

The truth about cholesterol.

I am going to let you in on something really shocking. Cholesterol is not the major culprit in heart disease. I know this is probably hard for some of you to to believe, after all we have heard about the dangers of high cholesterol from our doctors, and the media. But sadly the reality is, it is not the cholesterol levels themselves or the cholesterol containing foods that are the culprits implicated in heart disease, it is those foods and any other thing that causes inflammation in your body, that is the major cause of heart disease (as well as diabetes and high blood pressure).

So what is cholesterol and why do we need it?

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body’s cells. It’s an important part of a healthy body system because it’s used to form protective cell membranes. Cholesterol is also used in the manufacture of bile (which helps digest fats), and is also important for the metabolism of fat soluble vitamins, including vitamins A, D, E and K.
It is the major precursor agent for the synthesis of vitamin D, and of the various steroid hormones (which include cortisol and aldosterone in the adrenal glands, and the sex hormones progesterone, the various estrogens, testosterone, and derivatives ).

How could something so good be so bad?

It seems Cholesterol has been wrongly accused because, upon inspection of the arteries of someone at risk for a heart attack, levels of cholesterol and plaque build up are very high. Cholesterol is actually being transported to tissues as part of an inflammatory response that the body uses to repair damage. It will only lodge itself onto the artery and cause plaque if the artery has become damaged. Inflammation in the artery is what causes this damage. In fact, it is now known that the coronary disease that causes heart attacks is now considered to be caused mostly from chronic inflammation.

So trying to blame cholesterol for heart attacks would be the equivalent of blaming an increase in  police security in a high crime area. It was not the police that caused the crime, they were just put there in response to the crimes.

A more important question to ask ourselves, is how do we decrease the amount of inflammation in our bodies so that cholesterol will not bind to our arteries in the first place?

We must decrease all of those things that we do that cause inflammation and increase things that decrease inflammation. First and foremost we must stay away from foods that cause inflammation in our bodies. All foods that causes a fast rise in blood insulin levels will quickly cause inflammation in the body. These foods (You've guessed it) are sugar, white breads, most dairy products and almost all packaged and processed foods. What does this leave us with?
Fresh, wholesome foods such as fruits, vegetables, lean animal proteins, nuts, and lots and lots of water. Also, taking in lots of omega-3 fatty acid  rich foods will dramatically decrease inflammation in the body (salmon, trout, organic eggs, walnuts and oily fish such as sardines, pilchards etc).

What about your cholesterol medication?

Some of you may be thinking, it is just easier to take a pill and not have to change what I am eating. But you may want to think twice considering the side effects of statin's (cholesterol lowering drugs). The most common side effects reported are diabetes, fatigue, headaches, nausea and the most common of them all, severe muscular pains and muscular degeneration. If you remember that cholesterol is essential for the formation of cell membranes, It may seem crazy taking a drug that is drastically lowering cholesterol may be causing membrane damage in neural and muscle tissue. So many people taking statin's complain of neck, back or leg pain, new research also suggests an increased risk of cataracts.

Millions of people worldwide are now on cholesterol lowering drugs such as statin's, but the number of people suffering from heart attacks and heart disease is only increasing. Let’s take some personal responsibility for our health and truly get to the root of the problem. Managing your diet more effectively and staying away from those foods that are causing an inflammatory response in your body is your first step to decreasing your chance of heart disease and heart attacks.

The Simple Truth about Dietary and Saturated Fats in todays diets.

You've been deceived into thinking that saturated fats are bad for you, but let's look at some facts below...
Post is based around an article by a friend.
Mike Geary

I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to the concept of politically correct nutrition in this day and age where fats are admonished by many doctors, health "experts", and the mass media.

To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.

On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.

In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.

I cringe every time I hear these so called "health experts" recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.

All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.

For example, if these so called "health experts" who hate fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?

Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?

Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases? What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?

These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts fat intake.

Well, I suppose the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc.
These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with. In essense all fats have become unhealthy in the minds of so many people.

Please note that I’m not recommending following a super high fat diet. Active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair.
The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don’t need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily calorie range to maintain or lose weight (depending on your goals).

Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:

The Healthy Fatty Food Choices:

* Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial and anti fungal properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.

* Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils.
Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.

* Dark, bittersweet chocolate (70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content.
Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.

* Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.

* High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega 3. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega 6 compared to omega-3, which wreaks havoc in your body and your child's brain development. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6 / omega-3.

* Nuts (any and all - walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.

* Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!

* The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I've found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it's very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.


Now The Deadly Fatty Foods:

* Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA and most countries food standards agencies still allow this crap to pass as food. These oils aren’t even worthy of your lawnmower engine, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.

* Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled cooking oil, vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.

* Anything deep fried: includes the following: potato chips, french fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn't even pass as real food.

* Homogenized milk fat - Milk fat is a very healthy fat in its natural raw state. Its evolved to feed Calves. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US or the UK unless you personally know a farmer.
Check out www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt and especially kefir have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.

I hope this article has helped to shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.

A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”. Give it a try and you won’t be disappointed!

Six week overeating experiment

Did I Gain Weight, Lose Weight, or Stay the Same Read On

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

OK, I decided to do something crazy recently... For the last six weeks, I used myself as a guinea pig and completed an over eating experiment.

The purpose of this experiment was to see how much weight I could gain if I purposely tried to over-eat on a daily basis for six weeks straight.

What do you think the results were? Did I get fat (after all, I gained 9 lbs on a 7-day cruise last year when my normal diet at home was replace with my cruise diet...although I subsequently lost that 9 lbs in only a week and a half after that cruise). Or maybe during this overeating experiment I stayed the same weight or even got leaner?

My theory was that if you eat the right types of highly nutrient-dense foods and do not stray from those foods at all, that your body will automatically re-balance itself (your hormones, appetite levels, etc, etc)... and even though you are attempting to over-eat, as long as the nutrient-density of all of your meals is maximized, total calorie balance will inevitably end up at a level where I would not gain weight.

This goes along with my theory that calorie counting is basically pointless as long as your nutrient density of your foods is so high that the body obtains all of the nutrition it needs and re-balances your appetite and hormones to account for this.

Think of it this way... if you eat 1000 calories worth of soda, donuts, and cookies, your body needs to readjust hormone levels, increase your appetite and try to force you ingest more food to attempt to get more nutrients, since those 1000 calories were almost devoid of the nutrition your body needs.

However, if you eat 1000 calories worth of healthy foods with high nutrient density such as avocados, whole eggs, nuts, vegetables, fruits, grass fed meats, and other healthy options, your body obtains most of the nutrition it needs and accounts for this by leveling your appetite and hormones in the time period following that meal (the remainder of the day perhaps). In this scenerio, your body is not forcing you to eat more food (via cravings) to obtain the nutrition it needs since it already received a boatload of nutrition.

So, here were the details I had to adhere to in my little experiment:

1. I could NOT just eat any and all types of foods... I could overeat on as much food as I wanted, but ONLY the foods that are "approved" according to my rules... this means all foods had to be un-processed natural foods. No pasta, white rice, refined flour breads, or refined grain cereals were allowed. No trans fats, deep fried foods, or any other processed foods such as candies, cookies, cakes, etc were allowed in the overeating experiment... I was only allowed to overeat on healthy food.

Some staples during my overeating phase were tons of whole eggs (yep, including the extremely healthy full-fat egg yolks), full-fat grass-fed raw cheese and yogurt, avocados, almonds, pecans, walnuts, lots of virgin coconut oil and olive oil, grass-fed butter, berries, lots of fruit and veggies, sprouted grain bread, raw almond butter, sweet potatoes, and lots of venison and grass-fed beef.

2. I was still training very intensely 3-4 days/week at the gym but nothing extremely different from my normal workouts (this means that my caloric expenditure from exercise was not drastically different than normal).

So what was the end result after six weeks of trying to stuff my face with as much healthy food as possible?

My body weight stayed EXACTLY the same! I didn't gain a single pound.

I know the first reaction of many people is that I just must have a "fast metabolism" or something along those lines and that is why I did not gain weight.

But that is false!

The truth is that I have no problem at all gaining weight when I overeat on junk foods, or eat large amounts of processed foods in general. I can guarantee you that if I was overeating on pasta, white rice, cookies, white bread, donuts, and other processed foods during these last 6 weeks, I would have gained a massive amount of weight.

In fact, as I have mentioned before, in the past I have easily gained as much as 10 pounds in only 1 week when I have been on some sort of vacation and simply eat the normal types of processed food that everyone else is eating.

This proves that I am just as prone to gaining weight as anybody else.

However, notice the stark contrast in my experiment with attempting to overeat on all healthy unprocessed foods... I simply could not gain weight because my body would be constantly re-adjusting the hormone levels and appetite levels to account for the super-high nutrient density of food I was eating.

In the end, this meant that my body automatically maintained calorie balance without the need for calorie counting.

This is the type of eating lifestyle that pretty much totally eliminates your cravings... Remember that I have said before that I do not think I have had any real cravings in at least five years (that is the time since I have been more strict on the type of foods I eat).

I also think it is actually fun and more enjoyable to eat in such a healthy manner (for the skeptics that think this involves some sort of deprivation).


Muscle Building topic:

As you know, I'm a huge proponent of constantly reading new books and getting as many perspectives as I can on different fitness topics. I probably read 15-30 new books each year on different fitness and health topics.

I'm currently reading Jason Ferrugia's Muscle Gaining Secrets. Jason is one of the most popular writers for Men's Fitness magazine, and I know we met briefly a couple years ago at a fitness conference, although didn't get much of a chance to talk at that conference.

So far, I'm about half way done with the book and I'm finding it to be very thorough at this point. There's a lot of talk about rep ranges, training volume, types of exercises for gaining muscle, techniques for the true "hardgainers", and lots more.

I'll finish reading it and give you my full review in a week or two. If you want to check it out for yourself, here is Jason's website:


I'll be back soon with another Lean-Body Secrets Ezine issue. Til then,
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Truth About Abs