Broccoli

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The greener the vegetables, the better for your body. Broccoli is a great snack you can eat raw, or steamed. It lowers cholesterol, gets rid of toxins and is packed with vitamin D, vitamin A and vitamin K. If you’re busy, you’re better off packing raw broccoli florets in a bag, and eating them on the go.

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Good Fat vs Bad Fat

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Healthy Fats

Eating healthy fats, in moderation, during weight loss fulfills your dietary fat needs without increasing your chronic disease risks. Examples of heart-healthy fats include plant-based oils — such as olive, canola, walnut, soybean and flaxseed oils — nuts, seeds, nut butters, avocados and olives. Nuts and seeds are rich in heart-healthy fats as well as fiber and protein, which increase satiety more than carbs or fat, so they are an ideal choice when you’re trying to shed pounds.

Fats to Avoid

Bad fats are those that increase your chronic disease risk when consumed in excess. These include saturated animal fats — found in butter, lard, whole milk, ice cream, cream, cheese and high-fat meats like bacon. Plant-based fats that have been hydrogenated and contain trans fat — found in margarines, shortenings, fried foods and commercial baked goods — also increase your risk for heart disease, so avoid them when you’re trying to healthfully lose weight.

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Beating your Sugar Cravings

Barlene-Sweet-Tooth

Make a low-sugar meals

Swap breakfast cereal for oats and try adding fruits such as bananas or berries as a sweetener.

Eat small and often

This means three meals and two snacks, so try having something on hand mid-morning, mid-afternoon.
A handful of almonds or some vegetables should do the trick.

Increase your intake of Vitamin C

Some studies have shown that a very high intake of Vitamin C, helps reduce blood sugar levels and lowers the damaging effects of sugar.

Stay away from caffeine

You might have decided coffee was to be your crutch while you kicked sweets, but caffeine also disrupts blood-sugar balance. Instead drink green tea it has antioxidants that will help repair any damage done by yo-yoing blood sugar levels.

Use sugar replacements

Work out the times of day you eat something sweet and replace it with something less sugary. For example: a punnet of strawberries has the same effect on your blood-sugar levels as 10 raisins, or one date. Xylose, the sugar in berries, is available in supermarkets as xylitol. You can add this to hot drinks or porridge and bake with it. Manuka honey is a great replacement for refined sugars as well.

Supplement help

Once you’ve balanced your blood sugar, you need to make sure insulin is working as it should. Cinnamon supplements will help with this. Tryptophan can help reduce sugar cravings (take 200mg a day) and tyrosine will help you deal with the low moods and flatness in the initial stages (take 500mg twice a day, but none too late in the day to avoid disrupting sleep).

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Stay Away from Low Carb Diets

Low Carbs

When there isn’t enough readily available glucose from the breakdown of carbohydrates, the body first turns to stored carbohydrate reserves (glycogen). If there is still no new intake of carbs, and the reserves are depleted, it will be forced to turn to alternative sources (fat and protein) for energy.

It is not a good idea to force your body to go into these states by drastically lowering your carbohydrate intake over long periods of time. The idea of forcing your body to burn fat for fuel by consuming high amounts of protein and low amounts of carbs will backfire, and most of the time will produce the opposite results than the dieter actually expects!

In extreme cases, such as when a person is on a zero-carb, or a very-low carb diet, the body will break down your muscle and convert it into glucose to use it as an energy source. It will also do this when you are following a low calorie diet, and the starvation response is triggered.

Since your muscle is a metabolically active tissue, your body needs to expand energy (calories) in order to maintain it, and by burning up your muscle as an energy source and lowering your metabolism, you body is simply conserving its energy to allow you to survive longer.

Whenever you try to manipulate your body to burn fat as the main energy source, by drastically lowering your carbohydrate intake, it is only a matter of time until your organism will trigger its defense mechanisms and you will be forced to go off your diet.

As soon as you start consuming normal amounts of carbohydrates, after going off your diet, you will regain all the weight back, and will keep gaining weight, because your body will not burn carbohydrates as efficiently as it did before you started using the low carb diet approach.

Consuming moderate amounts of carbohydrates, protein and dietary fat, on a regular basis is the only way to create permanent fat loss. Your major objective is to choose the best sources of carbohydrates, and to make sure that this macronutrient is present in every meal during the day.

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Myths of the Food Pyramid

Do You Want the Government or Big Business Choosing What You Eat?

or

Government Pyramid

Big Biz Pyramid

Or would you like to make healthy choices?

Mazzeo Pyramid

“Click on any pyramid for a larger image, then hit your back button to return here”

DEATH BY NUTRITION

THESE ARE THE” FRANKEN FOODS” CREATED BY THE FOOD “MANUFACTURERS” – THEY ARE GUARANTEED TO LEAD TO AN EARLY AND PAINFUL DEATH

Enriched refined grains – white bread, bagels, pasta, pretzels, chips, cakes, pastries, cereals, white and pre-cooked rice, and all cereals. Read all labels – enriched means refined, the only people getting enriched are the food manufacturers. Avoid supermarket breads. Avoid puffed foods. NO CEREALS. Take note that all white flour is bleached with the same bleach used for your laundry – yum.

Sugar in all forms – candies, cookies, cakes, ice cream, table sugar etc. Read food labels for not so obvious sources of sugar: sucrose, fructose, beet juice, corn syrup, caramel, honey, natural cane juice. Anything ending in “ose” is a sugar. Sugar is one of the main culprits in heart disease. Sugar displaces potassium which leads to heart problems. This was first written about in the 1950’s by Dr. Royal Lee, but no one bothered to listen. You can’t make money telling the masses not to eat sugar. Big Pharma would lose out really big if everyone got healthy.

High-Fructose corn syrup – a synthetic sugar derived from corn starch. This type of sugar converts straight to triglycerides and abdominal fat. Found in all types of food because it is cheaper than sugar.

SODA – made with High Fructose Corn Syrup and loaded with phosphoric acid, try pouring that on your Ferrari.

Artificial sweeteners – Sweet n’ Low, and Nutrasweet [aspartame]. All diet products, sodas, sugar-free products. Artificial sweeteners actually increase sugar and carbohydrate cravings and inhibit fat loss. They are stored in fat cells and promote weight gain. Nutra-Sweet accelerates the rate of retinopathy and therefore is one of the worst things for diabetics to consume. Splenda [Sucralose], don’t be fooled again. Splenda shrinks the thymus gland, a KEY component of the Immune system. Splenda causes weight gain because it contains 3 molecules of chlorine, which inhibit absorption of iodine in the thyroid gland. Not so natural after all, now is it?

Franken fats [hydrogenated, partially hydrogenated/Trans fats] – margarine, Benachol, I can’t believe it’s not butter and all fake butter substitutes, Crisco, butter cream etc. Read ingredients. These fats are plastic-like, and have an endless shelf life [long shelf life=short life]. Thus are used in all baked products and prepackaged food items: cookies, cakes, TV dinners, hot chocolate, crackers, soups, breads, salad dressings, etc.

Vegetables oils – processed at high temperature, using solvents such as hexane, derived from gasoline: corn, safflower, sunflower, canola, peanut, and [cottonseed oil which is not really oil, but a fiber, loaded with pesticides]. Because they are rancid they are treated with deodorizers. Fast food-industry uses and reuses these toxic oils to fry your French fries so you end up with more oxidative damage. Vegetable oils: increase cancer, heart disease, promote immune system dysfunction, depress learning abilities, cause digestive disorder, liver, reproductive organs, and lung damage, impair growth and increase uric acid levels.

Low fat and fat free products – Skim milk and 1 and 2 % milks all contain powder milk, which creates oxidized cholesterol leading to arterial damage. These processed “foods” all contain slime [known as mucopolysaccharides in industry terms], which you, the consumer, will never know about.

Mass-produced fruit juices – i.e. orange, apple juice etc. These juices are derived from rotten fruits that cannot be sold and mixed with industrial water. We were NEVER designed to drink our fruits, but to eat them. Drinking juices is the equivalent of eating 5-8 fruits at a time, putting a great stress on the pancreas and ultimately leading to diabetes.

MSG – Monosodium glutamate – it is everywhere under many different names. Processed “foods” would taste like cardboard without this flavor “enhancer”. MSG has been linked to weight gain, poor vision and it fries your brain cells. In studies on non-obese mice, MSG produced fat mice. It is addictive and makes you want to eat more and more of that fake “food”.

GMO [genetically modified organisms] foods – 99.9 percent of all the corn and soy produced in this country is genetically modified. So you can rest assured that you are getting your daily dose of GMO foods. These “franken foods” are bound to negatively alter life on planet earth for ALL species. Let’s thank Monsanto for that.

SOY AND SOY PRODUCTS – Soy depresses immune function and thyroid function. It binds thyroid hormones and thyroid medication. Avoid all soy if you are on thyroid medications. Soy contains trypsin inhibitors that can lead to pancreatic disease. High levels of manganese accumulate in the brain and kidneys causing disease. Giving soy formula to babies is the equivalent of giving them five [5] birth control pills. Babies need whole milk to thrive and survive not a low fat diet! [This country produces so much soy that they need to do something with it. Don’t be fooled, most studies are funded by Archer Daniel Midland, the biggest producers of soy].

Fake eggs [egg beaters] – known as plastic eggs, that cause death in experimental animals. Made from vegetable oils, the very oils that cause the diseases we are trying to avoid.

Cheese products – i.e. prepackaged American “cheese” or “cheese” that comes out of a can. These are not made from dairy; they are cheese products which contain at least 60% vegetable oils, the very oils that cause all diseases.

Pasteurized milk – a dead food. 1 glass of regular milk contains over 100 pesticides residues. Not to mention the [rBGH] recombinant Bovine Growth Hormone injected in these poor animals to mass produce milk.

Processed meats – cold cuts which are not really meats and are loaded with MSG. These “foods” contain nitrates and nitrites which convert into nitrosamines which are carcinogens.

Turkey, chicken burgers – This “fake” meat is a mixture of skin, bones, water and other animal by-products. [My patient in the meat industry gave me this scoop ]. Don’t be fooled by the low fat content. Low fat = poor health. [It’s the type of fat you eat, not how much you eat- Greenland Eskimos consume 80% of their calories from fat, and they have NO heart disease, so much for the “fat causes heart disease lie”].

Battery raised eggs, poultry and meats – In addition to the horrible inhumane treatment of these poor animals, you need to be concerned about the massive amounts of antibiotics injected in these animals that end up on your plate. The hormones to fatten them up which end up in your body, and the pesticides which end up in your fat tissues creating havoc on your biochemistry.

Bottom Line:

If you want to live a long life, eat foods with a short-shelf life

What ever “they” tell you to eat, do the opposite

When you see a heart on a food label, don’t waste your money. That company paid the fraudulent Heart Association a fortune to have their “heart healthy” label on their products. There is NOTHING healthy about corn flakes or any of the “fake foods” they promote. Save your money to buy real health promoting foods

Vote with your pocket book. If you are really interested in your health, consume real foods, support the small farmers and not the food conglomerates who will never stop finding ways to poison us.

SO WHAT CAN YOU EAT? THERE ARE ANSWERS AND SOLUTIONS.

Keep grain intake to a minimum. Most people eat too many grains which contribute to weight gain and eventually diabetes. If you are not overweight or diabetic, experiment with non-wheat alternatives such as brown rice bread/pasta, spelt bread, quinoa pasta, amaranth, millet, and kamut. Chances are you never heard of these grains, but they exist and are better for you.

For grain allergies, avoid all grains including wheat and especially corn. Purchase gluten-free bread, or yeast free bread. Avoid all yeast products including anything that reads hydrolyzed yeast, carageenan etc. Try spelt, amaranth, quinoa, teff, brown rice and other non-wheat grains.

If you need to use sweeteners, use Stevia which is safe for diabetics and will not cause sugar spikes. Xylitol is a sugar alcohol which is one of the better ones on the market. Can be used in baking and tastes like sugar. If weight and diabetes is not an issue, sparingly use raw honey, raw brown sugar, formaldehyde free maple syrup, and Succanat to name a few. A word to the wise: supermarket brown sugar is white sugar colored with molasses and with an extra price premium.

Drink plenty of pure water – your body is 60-70% water [water, not coffee, not soda, not juice, but water (H2O)]. Water flushes out toxins, speeds up fat loss, assists in the assimilation of nutrients and, hydrates your body. Inadequate water intake causes brain shrinkage – that is a fact! For non-diabetics and if weight is not an issue, try concentrated pomegranate, blueberry, grape or cranberry juices from the health food store. Mix a small amount with water or seltzer and may be sweetened with Stevia.

Use only extra virgin olive oil, or cold-pressed walnut oil, sesame, flax etc. which can be purchased, at health food stores. Quality of fats/oils consumed can literally bring on disease, or promote health. Unrefined coconut oil [is a medium chain triglyceride, used extensively in burn units, and for preemie feedings as a source of energy] is excellent for cooking, frying and baking. It is one of the most stable fats, along with palm oil. It has anti-viral, anti-bacterial and anti-parasitic properties. Coconut oil improves metabolism, thyroid health and it assists in weight loss.

Use organic butter only. Butter contains vitamin A, D, E, and butyric acid which has anti-bacterial properties. Diabetics need to get their vitamin A from animal products. Beta-Carotene is NOT vitamin A. GOD MADE BUTTER NOT MARGARINE.

If you are going to eat dairy, eat regular full fat products such as cheese, Stonyfield full fat yogurts and organic milk. For quality dairy check out Realmilk.com for sources of real milk from cows that have been grass fed. Cows were meant to eat grass, not other cows. Also check out imported cheeses which are usually made from raw milk and are much healthier.

Apple Gate is a brand of cold cuts that is free of MSG, nitrites and nitrates. Can be found at Whole Foods markets where it is sliced fresh. Do not purchase the packaged version, it is processed. Otherwise, make them yourself.

How do you avoid GMO foods? A great start is to get rid of all the corn and soy in your diet. There are products that contain non-GMO corn. Eat organic fruits and vegetables whenever possible. Unfortunately GMO is going to be in most foods due to cross pollination of these Franken seeds.

Consume real organic and pastured eggs. Eggs are an excellent source of choline which converts into acetyl-choline, a neurotransmitter involved in memory, learning and cognition. If your memory is failing maybe it’s because you threw out all those egg yolks. Eggs contain lecithin which emulsifies cholesterol, and eggs DO NOT cause heart disease – that is a lie so you can eat their plastic eggs. Eggs are the best source of protein and in some cultures pregnant women are given up to 10 eggs per day to ensure healthy off springs.

Purchase meats and poultry that are free of hormones, antibiotics and pesticides in their feeds. The best source of meat is from grass-fed cows. Contact your local chapter of the Weston A. Price Foundation at Westonaprice.org to find quality meat/poultry/dairy and eggs in your area.

Last but not least, don’t forget to eat plenty of vegetables on a daily basis. Vegetables are a daily event, and French Fries are not a vegetable. Get lots of greens, yellows, reds, and oranges on your plate. Organic is preferable.

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Poor Nutrition Symptoms

Junk Food Pyramid

There has been much research and many theories into the link between diet and disease.

Any of the following, may indicate poor nutrition in a human.

-Obese people often experience breathing difficulties.

-Backache may occur as a result of obesity.

-Too much food, particularly fat and carbohydrates, will lead to obesity. Too little food will cause wasting of the tissues and ultimately starvation. Failure to thrive in children may be a sign of marasmus (too little energy intake) or kwashiorkor (too little protein and energy intake).

-Heart disease can occur as a result of obesity, and heart failure may be a result of extreme anorexia nervosa as the balance of electrolytes is disturbed.

-Softening of the bones may be a sign of rickets (lack of vitamin D).

-Loss of motor function in the legs may be a sign of beriberi (lack of vitamin B1, or thiamine).

-Lesions in the spinal cord may be a sign of vitamin B12 deficiency.

-There are a number of conditions affecting the stomach and digestive system as a result of diet.

-Symptoms may include diarrhoea, nausea, vomiting, pain and cramps.

-Stones may form in the kidneys as a result of insufficient fluid; obese people may be prone to kidney failure.

-Adrenal glands may enlarge as a result of pantothenic salt deficiency (related to the B vitamins).

-The formation of gallstones is associated with a fatty diet.

-Too much alcohol may cause cirrhosis of the liver.

-Insufficient iron will cause anaemia.

-Constipation can be caused by lack of fibre in the diet.

-Piles (haemorrhoids) may also be a result of lack of fibre.

-Swelling and painful feet may be a sign of vitamin B12 deficiency.

-Numbness in the toes may be a sign of vitamin deficiency.

-The hair may become dull and brittle, or it may fall out or change colour.

-Headaches may be related to vitamin deficiency.

-Night blindness may arise from lack of vitamin A.

-The tongue may become inflamed as a result of a number of vitamin deficiencies.

-Bleeding gums may be a sign of scurvy (vitamin C deficiency).

-Enlargement of the thyroid gland (goitre) may be linked to iodine deficiency.

-Rashes, itching, soreness, scaliness and cracking of the skin may be a sign of a number of vitamin deficiencies.

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How Can I Get Enough Protein? The Protein Myth

Protein

The Building Blocks of Life

Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food. There are 20 different amino acids in the food we eat, but our body can only make 11 of them. The 9 essential amino acids, which cannot be produced by the body, must be obtained from the diet. A variety of grains, legumes, and vegetables can also provide all of the essential amino acids our bodies require. It was once thought that various plant foods had to be eaten together to get their full protein value, otherwise known as protein combining or protein complementing. We now know that intentional combining is not necessary to obtain all of the essential amino acids.1 As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met.

Protein Requirements

With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.2

To find out your average individual need, simply perform the following calculation:

Body weight (in pounds) X 0.36 = recommended protein intake (in grams)

However, even this value has a large margin of safety, and the body’s true need is even lower for most people. Protein needs are increased for women who are pregnant or breastfeeding. In addition, needs are also higher for very active persons. As these groups require additional calories, increased protein needs can easily be met through larger intake of food consumed daily. Extra serving of legumes, tofu, meat substitutes, or other high protein sources can help meet needs that go beyond the current RDA.

The Problems with High-Protein Diets

High-protein diets for weight loss, disease prevention, and enhanced athletic performance have been greatly publicized over recent years. However, these diets are supported by little scientific research. Studies show that the healthiest diet is one that is high in carbohydrate, low in fat, and moderate in protein. Increased intake of whole grains, fruits, and vegetables are recommended for weight control and preventing diseases such as cancer3 and heart disease.4 High-carbohydrate, low-fat, moderate-protein diets are also recommended for optimal athletic performance.5 Contrary to the information on fad diets currently promoted by some popular books, a diet that is high in protein can actually contribute to disease and other health problems.

Osteoporosis

High protein intake is known to encourage urinary calcium losses and has been shown to increase risk of fracture in research studies.6,7 Plant-based diets, which provide adequate protein, can help protect against osteoporosis. Calcium-rich plant foods include leafy green vegetables, beans, and some nuts and seeds as well as fortified fruit juices, cereals, and non-dairy milks.

Cancer

Although fat is the dietary substance most often singled out for increasing one’s risk for cancer, animal protein also plays a role. Specifically, certain proteins present in meat, fish, and poultry, cooked at high temperatures, especially grilling and frying, have been found to produce compounds called heterocyclic amines. These substances have been linked to various cancers including those of the colon and breast.8-10

Long-term high intake of meat, particularly red meat, is associated with significantly increased risk of colorectal cancer. The 1997 report of the World Cancer Research Fund and American Institute for Cancer Research, Food, Nutrition, and the Prevention of Cancer, reported that, based on available evidence, diets high in red meat were considered probable contributors to colorectal cancer risk. In addition, high-protein diets are typically low in dietary fiber. Fiber appears to be protective against cancer.3 A diet rich in whole grains, fruits, and vegetables is important in decreasing cancer risk,3 not to mention adding more healthful sources of protein in the diet.

Impaired Kidney Function

When people eat too much protein, it releases nitrogen into the blood or is digested and metabolized. This places a strain on the kidneys, which must expel the waste through the urine. High-protein diets are associated with reduced kidney function. Over time, individuals who consume very large amounts of protein, particularly animal protein, risk permanent loss of kidney function. Harvard researchers reported recently that high-protein diets were associated with a significant decline in kidney function, based on observations in 1,624 women participating in the Nurses’ Health Study. The good news is that the damage was found only in those who already had reduced kidney function at the study’s outset. The bad news is that as many as one in four adults in the United States may already have reduced kidney function, suggesting that most people who have renal problems are unaware of that fact and do not realize that high-protein diets may put them at risk for further deterioration. The kidney-damaging effect was seen only with animal protein. Plant protein had no harmful effect.11

The American Academy of Family Physicians notes that high animal protein intake is largely responsible for the high prevalence of kidney stones in the United States and other developed countries and recommends protein restriction for the prevention of recurrent kidney stones.12

Heart Disease

Typical high-protein diets are extremely high in dietary cholesterol and saturated fat. The effect of such diets on blood cholesterol levels is a matter of ongoing research. However, such diets pose additional risks to the heart, including increased risk for heart problems immediately following a meal. Evidence indicates that meals high in saturated fat adversely affect the compliance of arteries, increasing the risk of heart attacks.13 Adequate protein can be consumed through a variety of plant products that are cholesterol-free and contain only small amounts of fat.

Weight Loss Sabotage

Many individuals see almost immediate weight loss as a result of following a high-protein diet. In fact, the weight loss is not a result of consuming more protein, but by simply consuming fewer calories. Over the long run, consumption of this type of diet is not practical as it can result in the aforementioned health problems. As with any temporary diet, weight gain is often seen when previous eating habits are resumed. To achieve permanent weight loss while promoting optimal health, the best strategy involves lifestyle changes including a low-fat diet of grains, legumes, fruits, and vegetables combined with regular physical activity.

Protein Checklist

High protein diets are unhealthy. However, adequate but not excess amounts of protein to maintain body tissues, including muscle, are still important and can be easily achieved on a vegetarian diet. If you are uncertain about the adequacy of protein in your diet, take inventory. Although all protein needs are individual, the following guidelines can help you to meet, but not exceed, your needs.

* Aim for 5 or more servings of grains each day.This may include 1/2 cup of hot cereal, 1 oz. of dry cereal, or 1 slice of bread. Each serving contains roughly 3 grams of protein.
* Aim for 3 or more servings of vegetables each day. This may include 1 cup of raw vegetables, 1/2 cup of cooked vegetables, or 1/2 cup of vegetable juice. Each serving contains about 2 grams of protein.
* Aim for 2 to 3 servings of legumes each day. This may include 1/2 cup of cooked beans, 4 oz. of tofu or tempeh, 8 oz. of soymilk, and 1 oz. of nuts. Protein content can vary significantly, particularly with soy and rice milks, so be sure to check labels. Each serving may contain about 4 grams to 10 grams of protein. Meat analogues and substitutes are also great sources of protein that can be added to your daily diet.




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What does a healthy diet look like?

Food Pyramid

What you should be looking for in a healthy long term diet.

• Consists primarily of fresh, unprocessed plants (fruits, vegetables, nuts and seeds) which can be made into a variety of delicious recipes (raw food chefs are especially good at this craft).

• Minimizes consumption of meat or animal products (including dairy).

• Avoids virtually all processed, manufactured foods and beverages, or only uses them sparingly.

• Consists of a wide variety of different foods so that phytonutrient diversity is high, providing consumers with a steady supply of plant-based medicine that prevents disease.

• Includes substantial time outdoors, in nature, where vitamin D can be created and stored in the body.

• Minimizes or eliminates all refined sugars and carbohydrates (like white flour).

• Eliminates GMOs from the food supply in order to avoid the health damage caused by GM foods.

• Minimizes consumption of foods sprayed with chemical pesticides or fungicides. This not only helps prevent disease caused by such chemicals; it also protects the environment from chemical contamination.

• Incorporates adequate hydration from clean water (while avoiding dubious liquids such as sodas and sports drinks).

• Includes nutritional supplementation to correct nutritional imbalances or deficiencies. (This can be accomplished through superfoods, food-based vitamins, etc.)

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Great Tips for Keeping Fat Away

Fat Away

1. Drink more coffee or tea.

If caffeine does not bother you then have a little coffee or tea in the morning to give you a boost to get you started in your day!

2. When on vacation, try to exercise.

When on a vacation try to get some exercise each day to help you burn off those excess calories you consume and help you not feel so guilty when you get home.

3. Keep you carbs low, but your protein high!

You do not want to cut carbs out altogether, because you will need them for energy. Just choose from healthy complex carbs such as sweet potatoes, brown rice, whole grain bread, and veggie pastas! Choose from chicken, turkey, white pork, lean red meat, fish, and egg whites for your lean meat and low-fat protein choices.

If you want to try some low-carb protein bars.

4. When you eat out, go lean.

When you do have to eat out get a lean meat and veggie meal and no fries, smothered potatoes, fried chicken and gravy or greasy burgers!

5. Get 8 hours of rest per night. Take a nap if needed.

Make sure you get at least eight hours of rest per night and a half hour to an hour and a half nap in the afternoon preferably! This will keep you immune system strong and help you be stronger and livelier throughout your day!

6. Eliminate stress.

Keep stress to a minimum so you will not gorge yourself with food to help you deal with stressors in your life!

7. Keep an active social life.

Keep an active social life so you will not stay around the house all the time and be tempted by food constantly.

8. Eat 5 – 6 small meals a day.

Always try to eat at least five to six small meals per day to help you keep your metabolism running high. Never miss meals because that would slow your metabolism down and you will store more fat!

9. Do yard work to burn extra calories.

Get out and do some good old yard work to burn some extra calories!

Buy a push mower instead of a riding mower to get some more exercise!

10. Make your healthiest meal, your last one!

Make your healthiest meal of your day the last one before bed, which is usually dinner. Try to have a lean white meat and a green vegetable! No carbs and no sugars would be a great idea since your body is slowing down for the day and you have that eight hours of sleep in front of you!

11. Cut back on sugar!

12. Take walks or perform other types of cardiovascular activities at least twenty to thirty minutes per day!

13. Walk more.

Do not park up-close to a store when you can park a little farther away to burn more calories walking in!

14. Take the steps instead of the elevator or the escalator!

This will help you to get your blood flowing and burn some extra fat!

15. Start a weight-training program on your own or with a trainer!

Try to start with a total body routine two to three times per week with 10-15 repetitions. Make sure to stretch often to improve you flexibility and improve circulation. Weight training will give you added muscle which will help you burn fat all day even when you are sleeping!

16. Drink more water!

Staying hydrated is important to having a healthy immune system, healthy skin, and a quicker responding, less cloudy brain.

17. Know The Facts.

Know what kind of calories you are eating by cooking and preparing your own meals instead of getting take-out or eating out! Who knows what you get when you eat at a buffet!

18. Cut back on fats.

Cut back on saturated fats such as fat from red meat and greasy or fried foods!

19. Don’t Believe Everything You See.

Stop believing in FAT-FREE foods because most of them have hidden fats, which are synthetic or fake fats that actually hurt you more than ordinary saturated fat! These bad fats are called trans fatty fats or hydrogenated oils/fats!

20. Eat in moderation!

Too much of any food will be too much for your body to use for energy, so it will be stored as fat! Listen to you body and when it says it is satisfied it means it!

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Protein Shakes or Real Food?

ProteinShakeorRealfood

Regardless of what many ads tell you, protein shakes do not offer any muscle building benefit, nor “secret muscle building ingredient”, above and beyond what real food offers you. Yes, I have read the ads too with all sorts of speedy muscle building promises but I can assure you through experience that most of the ingredients advertised as miraculous have not been proven to work neither by science (even though most ads of this nature usually talk about research studies that usually do not exist) nor by actual results at the gym. These products however have been proven beyond the shadow of any scientific doubt to shrink the size of your wallet and bank account.

In addition, real food has what is called a “thermic effect”. A “thermic effect” is the impact that real food has in your metabolism. Because real food requires digestion, your body burns more calories in processing it; as opposed to shakes which are already pre-digested.

There are so many nutrients that real food contains, many of which have not even been discovered yet, that you would be doing yourself a disservice by limiting the amount of real food that you are eating.

What protein shakes do offer the bodybuilder and fitness enthusiast is a convenient way to ingest your protein, thus allowing you to have your five to six meals every day without having to ingest real food in all of them. In addition, the best protein shakes in the market offer a protein blend of different sources of protein, something that introduces amino acid variety into your bodybuilding diet, thus making your diet more complete. However, do not ever think that protein shakes are superior to food.

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