الخميس، 13 أكتوبر، 2011

The 3 Best Abdominal Exercises that Are NOT Your "Normal" Ab Exercises

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

 
Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 renegade rows start position for solid core

renegade rows - great ab & core exercise
Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

 front squats start position for rock hard abs

front squats - surprisingly good abdominal exercise
Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

mountain climbers ab exercise start

mountain climbers - great ab exercise 
Mountain Climbers shown above

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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2 Common Foods in Your Diet That May be Making You Gain Weight and Get Sick

Of course, you've probably heard a million times now how bad trans fats and high fructose corn syrup are for your health... so I'm not going to give you that same old story.

Instead, we need to look at a couple common foods that are probably in your diet in large quantities and may be causing major problems such as weight gain, headaches, sicknesses, indigestion, etc, etc... and those possible culprits are:  Wheat and Dairy

Don't worry, I'm not going to tell you that both of these staples need to be eliminated permanently from your diet... but read on to see an interesting test that may help you a great deal...

In all of my years of personal training and nutrition counseling, if I had to choose a couple VERY simple dietary changes that have made the biggest difference for my clients in allowing them to FINALLY see fat loss results (and other health problems solved), it would be this following test:

1. Test removing all wheat products from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

2. Test removing all dairy from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

The best way to do this is to eliminate them both for 2 full weeks, and then reintroduce one at a time so that you can determine if one of them or both wheat and dairy are causing negative health effects for you.

Wheat and dairy are easily 2 of the biggest intolerances that a large percentage of the population has.

Now this doesn't mean that I'm saying you have to entirely eliminate wheat and dairy for the rest of your life, but what I am saying is that this is an important test to do for about 2 weeks to gauge if you see some dramatic changes in your body fat percentage, how you look and feel overall, your energy levels, and other health issues.

If you do the 2-week elimination of wheat and dairy and don't feel that it helped you at all or made you feel better, than you can probably do ok on moderate amounts of each.

Most people do not realize this, but a large percentage of the population has at least some degree of intolerance to the gluten in wheat and several other grains. The biggest offender is wheat though, as it's in such a large percentage of the average western diet... from breads, to pastas, to bagels, to cakes, wraps, cereals, etc, etc.

Most people don't have the extent of intolerance that a celiac has, but most people feel much better, improve all sorts of health problems, and also lose fat faster when they eliminate wheat from their diet. 

In fact, I just had a client last week tell me that when she eliminated wheat from her diet, her chronic headaches disappeared almost instantly... these are headaches she's been having for years, and after eliminating wheat from her diet, they are gone (along with some body fat that she lost too!).

What about me?  Do I still eat wheat?

Well, what I do is try to only eat wheat on cheat days, which many times means when I'm out at restaurants or at parties, barbeques, etc.  Since wheat is so integral in the typical western diet, it's almost impossible to avoid when eating out or at other people's houses.

But I have virtually ZERO wheat products in my own house usually (with the exception of an occasional piece of sprouted grain bread once or twice a week).  Anything is simple to avoid at least 90% of the time, when it doesn't even exist in your cabinets!

Now with as anti-wheat as I am, I'm actually a big fan of dairy... However, ONLY if the dairy is raw milk or raw cheese and from grass-fed cows. Did you know that many people who "think" they are lactose intolerant actually can drink raw milk without a problem?  This is because the live enzymes and friendly bacteria in raw milk aid in the digestion of the lactose and the proteins in milk. These enzymes and friendly bacteria are destroyed in pasteurized milk, which makes it more difficult to digest for many people.

I know this is a controversial topic, so you need to obviously do your own research...but see the realmilk.com site below for some interesting info.

If I can't get raw dairy, I choose to go dairy-free (with the exception of small amounts of yogurt). That's because I feel that the pasteurized, homogenized milk products are not suitable for long term consumption (but that's another story for another day).

By the way, you can always search to see if raw milk co-ops or farms are available in your area on RealMilk.com .  You'd be surprised at how many co-ops are available that deliver from rural areas to urban areas.  It's important to make sure that the farm is reputable and certified (in some states) to produce raw milk. Most raw milk farms are the cleanest operations in the entire dairy industry.

oh, and for the "germo-phobes" out there... I've been drinking gallons upon gallons of raw, full fat milk for about 6 years now (I drink about 1-2 gallons per week), and I've never once gotten sick from it, nor has anybody else that I know that's been drinking it long term... so to all of these so-called "experts" out there telling you that "there's a reason they pasteurize milk, because it's dangerous if not"... well, they obviously don't know what they're talking about. 

Plus, the full-fat milk certainly has not made me fatter either... I used to drink skim milk only for years, but now for the last 6 years, I've drank nothing but full fat raw milk, and I'm easily in the best shape of my life now and leaner than ever. 

People are more likely to get sick from pasteurized milk, because mass factory farms are generally dirtier operations with animals that are in poorer health than grass-fed raw milk farms.

And don't forget the high levels of fat-burning, muscle building CLA in full-fat, raw, grass fed milk (and omega-3's)!

Back from the tangent... I think this elimination of wheat and (pasteurized) dairy is one of the most important tests anyone can easily do to see if wheat and dairy are negatively affecting them. After all, it's only 2 weeks to test yourself!

A couple quick things to note:

1. Eggs are NOT dairy... I'm not sure why so many people seem to think that eggs are a dairy product (maybe because they're in the same section at the grocery store?), but there is absolutely no dairy in eggs... eggs are basically meat if you want to categorize them.  Regardless, eggs are practically a perfect food in terms of nutrition density.

here's an entire article I did on whole eggs vs egg whites if you haven't seen it.

2. When trying to eliminate wheat, this usually means that almost ALL processed foods have to be eliminated because wheat components are in so many processed foods.

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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The 3 Best Abdominal Exercises that Are NOT Your "Normal" Ab Exercises

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

 
Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 renegade rows start position for solid core

renegade rows - great ab & core exercise
Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

 front squats start position for rock hard abs

front squats - surprisingly good abdominal exercise
Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

mountain climbers ab exercise start

mountain climbers - great ab exercise 
Mountain Climbers shown above

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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2 Common Foods in Your Diet That May be Making You Gain Weight and Get Sick

Of course, you've probably heard a million times now how bad trans fats and high fructose corn syrup are for your health... so I'm not going to give you that same old story.

Instead, we need to look at a couple common foods that are probably in your diet in large quantities and may be causing major problems such as weight gain, headaches, sicknesses, indigestion, etc, etc... and those possible culprits are:  Wheat and Dairy

Don't worry, I'm not going to tell you that both of these staples need to be eliminated permanently from your diet... but read on to see an interesting test that may help you a great deal...

In all of my years of personal training and nutrition counseling, if I had to choose a couple VERY simple dietary changes that have made the biggest difference for my clients in allowing them to FINALLY see fat loss results (and other health problems solved), it would be this following test:

1. Test removing all wheat products from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

2. Test removing all dairy from your diet for 2 entire weeks, and take notice of how you feel, look, and your body composition.

The best way to do this is to eliminate them both for 2 full weeks, and then reintroduce one at a time so that you can determine if one of them or both wheat and dairy are causing negative health effects for you.

Wheat and dairy are easily 2 of the biggest intolerances that a large percentage of the population has.

Now this doesn't mean that I'm saying you have to entirely eliminate wheat and dairy for the rest of your life, but what I am saying is that this is an important test to do for about 2 weeks to gauge if you see some dramatic changes in your body fat percentage, how you look and feel overall, your energy levels, and other health issues.

If you do the 2-week elimination of wheat and dairy and don't feel that it helped you at all or made you feel better, than you can probably do ok on moderate amounts of each.

Most people do not realize this, but a large percentage of the population has at least some degree of intolerance to the gluten in wheat and several other grains. The biggest offender is wheat though, as it's in such a large percentage of the average western diet... from breads, to pastas, to bagels, to cakes, wraps, cereals, etc, etc.

Most people don't have the extent of intolerance that a celiac has, but most people feel much better, improve all sorts of health problems, and also lose fat faster when they eliminate wheat from their diet. 

In fact, I just had a client last week tell me that when she eliminated wheat from her diet, her chronic headaches disappeared almost instantly... these are headaches she's been having for years, and after eliminating wheat from her diet, they are gone (along with some body fat that she lost too!).

What about me?  Do I still eat wheat?

Well, what I do is try to only eat wheat on cheat days, which many times means when I'm out at restaurants or at parties, barbeques, etc.  Since wheat is so integral in the typical western diet, it's almost impossible to avoid when eating out or at other people's houses.

But I have virtually ZERO wheat products in my own house usually (with the exception of an occasional piece of sprouted grain bread once or twice a week).  Anything is simple to avoid at least 90% of the time, when it doesn't even exist in your cabinets!

Now with as anti-wheat as I am, I'm actually a big fan of dairy... However, ONLY if the dairy is raw milk or raw cheese and from grass-fed cows. Did you know that many people who "think" they are lactose intolerant actually can drink raw milk without a problem?  This is because the live enzymes and friendly bacteria in raw milk aid in the digestion of the lactose and the proteins in milk. These enzymes and friendly bacteria are destroyed in pasteurized milk, which makes it more difficult to digest for many people.

I know this is a controversial topic, so you need to obviously do your own research...but see the realmilk.com site below for some interesting info.

If I can't get raw dairy, I choose to go dairy-free (with the exception of small amounts of yogurt). That's because I feel that the pasteurized, homogenized milk products are not suitable for long term consumption (but that's another story for another day).

By the way, you can always search to see if raw milk co-ops or farms are available in your area on RealMilk.com .  You'd be surprised at how many co-ops are available that deliver from rural areas to urban areas.  It's important to make sure that the farm is reputable and certified (in some states) to produce raw milk. Most raw milk farms are the cleanest operations in the entire dairy industry.

oh, and for the "germo-phobes" out there... I've been drinking gallons upon gallons of raw, full fat milk for about 6 years now (I drink about 1-2 gallons per week), and I've never once gotten sick from it, nor has anybody else that I know that's been drinking it long term... so to all of these so-called "experts" out there telling you that "there's a reason they pasteurize milk, because it's dangerous if not"... well, they obviously don't know what they're talking about. 

Plus, the full-fat milk certainly has not made me fatter either... I used to drink skim milk only for years, but now for the last 6 years, I've drank nothing but full fat raw milk, and I'm easily in the best shape of my life now and leaner than ever. 

People are more likely to get sick from pasteurized milk, because mass factory farms are generally dirtier operations with animals that are in poorer health than grass-fed raw milk farms.

And don't forget the high levels of fat-burning, muscle building CLA in full-fat, raw, grass fed milk (and omega-3's)!

Back from the tangent... I think this elimination of wheat and (pasteurized) dairy is one of the most important tests anyone can easily do to see if wheat and dairy are negatively affecting them. After all, it's only 2 weeks to test yourself!

A couple quick things to note:

1. Eggs are NOT dairy... I'm not sure why so many people seem to think that eggs are a dairy product (maybe because they're in the same section at the grocery store?), but there is absolutely no dairy in eggs... eggs are basically meat if you want to categorize them.  Regardless, eggs are practically a perfect food in terms of nutrition density.

here's an entire article I did on whole eggs vs egg whites if you haven't seen it.

2. When trying to eliminate wheat, this usually means that almost ALL processed foods have to be eliminated because wheat components are in so many processed foods.

 

CLICK HERE TO PURCHASE

 

 

 

 

 

healthy lunch ideas healthy lunch recipes healthy lunches healthy meal choices healthy meal ideas healthy meal options healthy meal plan healthy meal plan examples healthy meal plan for weight loss healthy meal plan for women healthy meal plan ideas healthy meal planner healthy meal planning healthy meal planning ideas healthy meal plans healthy meal plans for weight loss healthy meal plans for women healthy meal plans lose weight healthy meal plans to lose weight healthy meal recipe healthy meal recipes healthy meal schedule healthy meals plan healthy meals planner healthy meals plans healthy meals recipes healthy meals to help lose weight healthy meals to lose weight healthy menu healthy menu for a week healthy menu plan

3 Counterfeit Foods Marketed as "Healthier" - these are Deceptive


I was at the grocery store yesterday and had to shake my head at all of the deceptive labels with everything claiming all sorts of things that are supposedly "healthy", but aren't really. 

One of the things that really disturbed me was that I saw several examples of healthy foods in their natural state, but I saw counterfeit versions of these foods claiming that they were healthier than the original...

Yet in reality, all of these "counterfeit" versions were actually MUCH worse for you than the original, and more highly processed... and they still have the balls to claim that their overly processed "junkified" versions are better.

This is food marketing deception at it's worst!

Example #1:  Product claiming "Better than peanut butter" by being a low-fat peanut butter

This product is ridiculous!  I can't believe anyone would ever believe that this junk is better for them than natural peanut butter.

What I'm talking about here are the types of peanut butter that claim to be "lower-fat peanut butter"...  But remember that "low-fat" many times just means more added sugars and carbs to replace the fats they took out.  Not good!

First of all, if you buy a good simple peanut butter (organic is best), it is usually nothing but 2 ingredients... peanuts and salt. And they don't add much salt so it's not high in sodium.  Note: Remember to always avoid peanut butters that contain harmful hydrogenated oils.  Peanut butter that contains palm oil is a better alternative than added hydrogenated oils... but natural peanut butter with just peanuts and salt is best.

Back to the counterfeit peanut butter... This counterfeit peanut butter which claimed it was "better than peanut butter" (trying to seem healthier than peanut butter based on it's label claims) had a list of junk in it you wouldn't believe. First of all, they strip most of the healthy fats out of the peanuts so that it is a "low fat" product. Ok, now you've just taken away one of the healthiest parts of the product...the appetite satisfying healthy fats that you need to control cravings and manage more stable blood sugar levels.

To make things worse, the healthy fats were replaced with TWO different types of sugary syrups as well as additional dehydrated cane juice (aka SUGAR), in addition to added refined starches.

This product has taken something as simple and natural as peanut butter, and turned it into what should really be called some sort of processed candy. Yet, they claim that it's healthier than peanut butter because it's "lower fat".  And somehow they get away with deceiving people like this. Don't be their fool! 

This overly processed peanut butter may be lower in fat (by removing the healthy fats), but it's also higher in sugar and total carbohydrates, bringing the calorie total pretty close to regular peanut butter.

Example #2: Product claiming to be "better than eggs".

I won't get as detailed on this one because I recently talked about this entire topic in another newsletter.

But basically, this product was just egg whites with a bunch of added chemical colorings, flavorings, and other nonsense, including fake added vitamins.

Again, this product has essentially ruined a good thing by removing the healthiest part... the YOLKS!  And yes, the yolks ARE the healthiest part of the egg. Anybody that tells you different doesn't understand much about REAL nutrition.  The important thing to look for in quality whole eggs are cage-free and organic, and also the diet that the hens ate.  Most commercial egg farms are a disaster for the health of the hens, as they are crowded inside hen houses and never see the light of day, and are fed unhealthy amounts of grains.

Your best bet is to find a local farmer that you know allows the hens daily time outdoors to roam freely on land and eat a variety of greens, bugs, etc.  I understand that not everybody can find a local farmer that does this type of thing... so what you want to look for at the grocery store is organic, free-range eggs, and also brands that claim higher amounts of DHA or omega-3's. 

A slight improvement over standard eggs is if the hens had flax seed or algae feed included in their diet to increase the omega-3 content of the eggs.  These eggs will have a better ratio of omega-3 to omega-6 fats.

If you missed my previous article about whole eggs vs egg whites, you can view it here...

Are Whole Eggs or Egg Whites Healthier?

Example #3:  A product claiming to be "better than butter".

This was essentially crappy margarine loaded with highly processed and deadly trans fats , yet it had the nerve to claim it was "better than butter".

Who are they fooling!

Even low quality butter is healthier than ANY margarine. One problem with butter can be pesticides and hormones from improperly raised cows.

For this reason, you always want to choose organic butter, and if you can find "grass-fed" organic butter, then I would even say it can be healthy for you.  In fact, a little known fact is that adding a little butter to your steamed vegetables helps your body to absorb more of the vitamins and minerals in the veggies.  It's true...having veggies with a fat source aids your assimilation of vitamins and minerals.  If you missed the article the other day about why healthy grass-fed butter can even help fat loss, read that here .

Another factor in favor of butter:

Due to the content of stable saturated fats in butter, this makes butter one of the healthiest oils or fats to cook with. Oils high in polyunsaturated fats are the worst to cook with due to their highly unstable nature, which contributes to excess free radical production.  For more info about this topic, here's an article I did about healthy vs unhealthy cooking oils

What about the saturated fats in butter?

No, the saturated fat in butter is NOT bad for you. If you've been reading my newsletters for some time, you know that we've already beaten that topic to death. If you're new to this newsletter, you can go back to this page to see why saturated fats are a perfectly natural part of the human diet and always have been:  
Evidence that saturated fat is NOT bad for you

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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3 Counterfeit Foods Marketed as "Healthier" - these are Deceptive


I was at the grocery store yesterday and had to shake my head at all of the deceptive labels with everything claiming all sorts of things that are supposedly "healthy", but aren't really. 

One of the things that really disturbed me was that I saw several examples of healthy foods in their natural state, but I saw counterfeit versions of these foods claiming that they were healthier than the original...

Yet in reality, all of these "counterfeit" versions were actually MUCH worse for you than the original, and more highly processed... and they still have the balls to claim that their overly processed "junkified" versions are better.

This is food marketing deception at it's worst!

Example #1:  Product claiming "Better than peanut butter" by being a low-fat peanut butter

This product is ridiculous!  I can't believe anyone would ever believe that this junk is better for them than natural peanut butter.

What I'm talking about here are the types of peanut butter that claim to be "lower-fat peanut butter"...  But remember that "low-fat" many times just means more added sugars and carbs to replace the fats they took out.  Not good!

First of all, if you buy a good simple peanut butter (organic is best), it is usually nothing but 2 ingredients... peanuts and salt. And they don't add much salt so it's not high in sodium.  Note: Remember to always avoid peanut butters that contain harmful hydrogenated oils.  Peanut butter that contains palm oil is a better alternative than added hydrogenated oils... but natural peanut butter with just peanuts and salt is best.

Back to the counterfeit peanut butter... This counterfeit peanut butter which claimed it was "better than peanut butter" (trying to seem healthier than peanut butter based on it's label claims) had a list of junk in it you wouldn't believe. First of all, they strip most of the healthy fats out of the peanuts so that it is a "low fat" product. Ok, now you've just taken away one of the healthiest parts of the product...the appetite satisfying healthy fats that you need to control cravings and manage more stable blood sugar levels.

To make things worse, the healthy fats were replaced with TWO different types of sugary syrups as well as additional dehydrated cane juice (aka SUGAR), in addition to added refined starches.

This product has taken something as simple and natural as peanut butter, and turned it into what should really be called some sort of processed candy. Yet, they claim that it's healthier than peanut butter because it's "lower fat".  And somehow they get away with deceiving people like this. Don't be their fool! 

This overly processed peanut butter may be lower in fat (by removing the healthy fats), but it's also higher in sugar and total carbohydrates, bringing the calorie total pretty close to regular peanut butter.

Example #2: Product claiming to be "better than eggs".

I won't get as detailed on this one because I recently talked about this entire topic in another newsletter.

But basically, this product was just egg whites with a bunch of added chemical colorings, flavorings, and other nonsense, including fake added vitamins.

Again, this product has essentially ruined a good thing by removing the healthiest part... the YOLKS!  And yes, the yolks ARE the healthiest part of the egg. Anybody that tells you different doesn't understand much about REAL nutrition.  The important thing to look for in quality whole eggs are cage-free and organic, and also the diet that the hens ate.  Most commercial egg farms are a disaster for the health of the hens, as they are crowded inside hen houses and never see the light of day, and are fed unhealthy amounts of grains.

Your best bet is to find a local farmer that you know allows the hens daily time outdoors to roam freely on land and eat a variety of greens, bugs, etc.  I understand that not everybody can find a local farmer that does this type of thing... so what you want to look for at the grocery store is organic, free-range eggs, and also brands that claim higher amounts of DHA or omega-3's. 

A slight improvement over standard eggs is if the hens had flax seed or algae feed included in their diet to increase the omega-3 content of the eggs.  These eggs will have a better ratio of omega-3 to omega-6 fats.

If you missed my previous article about whole eggs vs egg whites, you can view it here...

Are Whole Eggs or Egg Whites Healthier?

Example #3:  A product claiming to be "better than butter".

This was essentially crappy margarine loaded with highly processed and deadly trans fats , yet it had the nerve to claim it was "better than butter".

Who are they fooling!

Even low quality butter is healthier than ANY margarine. One problem with butter can be pesticides and hormones from improperly raised cows.

For this reason, you always want to choose organic butter, and if you can find "grass-fed" organic butter, then I would even say it can be healthy for you.  In fact, a little known fact is that adding a little butter to your steamed vegetables helps your body to absorb more of the vitamins and minerals in the veggies.  It's true...having veggies with a fat source aids your assimilation of vitamins and minerals.  If you missed the article the other day about why healthy grass-fed butter can even help fat loss, read that here .

Another factor in favor of butter:

Due to the content of stable saturated fats in butter, this makes butter one of the healthiest oils or fats to cook with. Oils high in polyunsaturated fats are the worst to cook with due to their highly unstable nature, which contributes to excess free radical production.  For more info about this topic, here's an article I did about healthy vs unhealthy cooking oils

What about the saturated fats in butter?

No, the saturated fat in butter is NOT bad for you. If you've been reading my newsletters for some time, you know that we've already beaten that topic to death. If you're new to this newsletter, you can go back to this page to see why saturated fats are a perfectly natural part of the human diet and always have been:  
Evidence that saturated fat is NOT bad for you

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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13 Healthy (and Delicious) FAT-BURNING Snack Ideas for Between Breakfast, Lunch, and Dinner

I receive a lot of questions from my readers where they have been doing much better at choosing healthy breakfasts, lunches, and dinners, but they are still struggling to find good ideas for healthy and quick "mid-meals"... especially a quick small meal or snack that can be brought to the office or on road trips (so you can avoid the fast food junk!).

Some people may call these "healthy snacks", but I prefer to consider them meals because they should be similar in size to your breakfasts, lunches, and dinners, if you want to spread your calorie intake out over the full day to "graze" so to speak.

After all, I'm sure it's no secret by now that eating 5-6 small meals per day is a much better strategy (for blood sugar control and appetite control) for getting lean compared to the traditional "3 squares" a day (which for most people, turns into only 2 big meals/day as many skip breakfast).

The problem that I see most people having is being prepared enough to bring healthy "mid-meals" with them to work for the day. If you don't plan ahead,  and bring something healthy and balanced with you when you're out and about for the day, or at work, you're going to end up choosing the junk food  at the vending machine or corner store.

So here are some of my favorite natural foods based mid-meals that I've used for years with great success and that lots of my clients love too. I want to keep things simple here, so I'm just gonna give a couple of my easiest, quickest, and healthiest...

Quick, healthy snack ideas to keep your body lean:

  • Apple or other fruit with almond butter
  • Hummus with carrot sticks or sliced red/yellow/orange peppers
  • Guacamole with carrot sticks or sliced red/yellow/orange peppers  
  • Ricotta cheese (grass-fed if possible) mixed with cocoa powder, stevia, and vanilla extract (delicious high protein, low carb snack!) 
  • Cottage cheese mixed with yogurt, berries, and walnuts or pecans
  • A couple hard boiled eggs with carrot and celery sticks and hummus (roasted red pepper hummus is my favorite)
  • Celery sticks with organic peanut butter or almond butter (a classic quick healthy snack)
  • My famous healthy chocolate FUDGE recipe
  • Foods that make you fat Avocado slices wrapped in nitrate-free deli turkey breast (one of my favorite quick snacks)
  • A piece of sprouted grain toast (sprouted-grain preferred nutritionally over "whole grain") with almond butter or pecan butter and berries
  • Fresh sliced pineapple with a handful of macadamia nuts
  • a bowl of blueberries mixed with raw almonds
  • my quick and healthy fat-burning chocolate pudding recipe
  • Cottage cheese with cinnamon, apple slices, and walnuts (mmm, mmm good)

That should give you some ideas to start working with.  Now you have ZERO EXCUSES for resorting to junk food snacks on the road or at the office, when you have all of the delicious and healthy fat-burning snack ideas right here! 

Another option you can try if you simply need a really quick snack to hold off your appetite for a couple more hours before the next meal is this new protein & fiber drink concoction called Fusion .  They taste great, and have 24 grams of protein, 3 grams of fiber, and only 2 grams of sugar (and ZERO artificial sweeteners!)

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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13 Healthy (and Delicious) FAT-BURNING Snack Ideas for Between Breakfast, Lunch, and Dinner

I receive a lot of questions from my readers where they have been doing much better at choosing healthy breakfasts, lunches, and dinners, but they are still struggling to find good ideas for healthy and quick "mid-meals"... especially a quick small meal or snack that can be brought to the office or on road trips (so you can avoid the fast food junk!).

Some people may call these "healthy snacks", but I prefer to consider them meals because they should be similar in size to your breakfasts, lunches, and dinners, if you want to spread your calorie intake out over the full day to "graze" so to speak.

After all, I'm sure it's no secret by now that eating 5-6 small meals per day is a much better strategy (for blood sugar control and appetite control) for getting lean compared to the traditional "3 squares" a day (which for most people, turns into only 2 big meals/day as many skip breakfast).

The problem that I see most people having is being prepared enough to bring healthy "mid-meals" with them to work for the day. If you don't plan ahead,  and bring something healthy and balanced with you when you're out and about for the day, or at work, you're going to end up choosing the junk food  at the vending machine or corner store.

So here are some of my favorite natural foods based mid-meals that I've used for years with great success and that lots of my clients love too. I want to keep things simple here, so I'm just gonna give a couple of my easiest, quickest, and healthiest...

Quick, healthy snack ideas to keep your body lean:

  • Apple or other fruit with almond butter
  • Hummus with carrot sticks or sliced red/yellow/orange peppers
  • Guacamole with carrot sticks or sliced red/yellow/orange peppers  
  • Ricotta cheese (grass-fed if possible) mixed with cocoa powder, stevia, and vanilla extract (delicious high protein, low carb snack!) 
  • Cottage cheese mixed with yogurt, berries, and walnuts or pecans
  • A couple hard boiled eggs with carrot and celery sticks and hummus (roasted red pepper hummus is my favorite)
  • Celery sticks with organic peanut butter or almond butter (a classic quick healthy snack)
  • My famous healthy chocolate FUDGE recipe
  • Foods that make you fat Avocado slices wrapped in nitrate-free deli turkey breast (one of my favorite quick snacks)
  • A piece of sprouted grain toast (sprouted-grain preferred nutritionally over "whole grain") with almond butter or pecan butter and berries
  • Fresh sliced pineapple with a handful of macadamia nuts
  • a bowl of blueberries mixed with raw almonds
  • my quick and healthy fat-burning chocolate pudding recipe
  • Cottage cheese with cinnamon, apple slices, and walnuts (mmm, mmm good)

That should give you some ideas to start working with.  Now you have ZERO EXCUSES for resorting to junk food snacks on the road or at the office, when you have all of the delicious and healthy fat-burning snack ideas right here! 

Another option you can try if you simply need a really quick snack to hold off your appetite for a couple more hours before the next meal is this new protein & fiber drink concoction called Fusion .  They taste great, and have 24 grams of protein, 3 grams of fiber, and only 2 grams of sugar (and ZERO artificial sweeteners!)

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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Are all of the Wu-Tea ads a Scam? Does Tea Really Help Fat Loss?

I'm sure you've seen tons of really clever ads all over the internet for all of these "Wu-tea" products claiming to be the miracle cure to fat loss.

I must admit, there's some savvy marketing behind these sites... they even claim things like "as seen on oprah" and try to claim all sorts of celebrity endorsements.

Here's the deal...

Most of these new tea products on the internet claiming to be a miracle cure for fat loss are just oolong tea. Some brands may have other teas mixed in too, but most I've seen are just oolong tea.

Now I will say that oolong tea does have plenty of studies behind it that show it may have some minor benefits in helping to aid fat loss in a couple of different ways, including a slight metabolism boost through the thermogenic effect, and some studies also indicate it can slightly increase the % of fat calories burned.

A word of warning about these "miracle tea" sites... many of them are blatant scams, and aren't even selling the high quality oolong that they claim to be selling.  I do know the owner of this oolong tea company , and I trust their sourcing of the highest quality oolong tea.

However, I'm still not 100% convinced that you can't get basically the same benefits from oolong tea that you might be able to buy cheaper at perhaps Whole Foods or another health food store.

But with all of this said, is there REALLY any major fat loss effect from drinking oolong tea?

Well, the answer is...  slightly.

If you've read my Truth about Six Pack Abs manual, then you know that I do recommend including a mixture of green tea, white tea, oolong tea, and black tea in your daily schedule to possibly help a slight bit with fat loss and your metabolism.

But, the fact of it is that drinking tea is not going to "miraculously" transform your body or "melt off body fat".  It CAN have a slight thermogenic effect and possibly help you burn a slight bit extra calories daily.  Plus, there are tons of other benefits too, many of which are due to the high antioxidant content of teas.

However, let's get real... whether you drink tea or not isn't one of those major factors in how fast you're going to burn off body fat... it's just a very minor detail.  The real factors are your lifestyle as a whole, your type of exercise program and intensity, the quality of your diet, and your mindset... all of which we focus on regularly in this newsletter and in my Truth about Abs program.

So what I'd recommend is...

Most of these "miracle fat loss teas" on the internet are overhyped, and any effect you do get is going to be minor. Now I'm not saying that there can't be a cumulative effect if you do a lot of these little tips and tricks combined together, and I've always said that green and oolong teas are certainly part of that.  So if you do choose to use oolong tea, find a good quality brand at your local health food store, or try my friend's brand at this oolong site

Regardless, I do recommend including white, green, black, and oolong teas (as well as other types of tea such as yerba mate, rooibos, etc) in your diet for their numerous health benefits and antioxidants, but just be careful not to be scammed by overhyped claims on websites that you don't know.  Remember, if the claims seem wildly overhyped, it's probably too good to be true.

One last thing for today...

If you don't already have a copy of my world-famous Truth about Abs program, I just created a trial offer for those that haven't tried it yet to test it out for 21 days for initial access of only $4.95 (normally $39.95). You can cancel within 21 days if you don't feel the information is right for you and you won't be charged the remaining $35.00.  Here's the details...

Truth about Abs Trial Offer

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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Are all of the Wu-Tea ads a Scam? Does Tea Really Help Fat Loss?

I'm sure you've seen tons of really clever ads all over the internet for all of these "Wu-tea" products claiming to be the miracle cure to fat loss.

I must admit, there's some savvy marketing behind these sites... they even claim things like "as seen on oprah" and try to claim all sorts of celebrity endorsements.

Here's the deal...

Most of these new tea products on the internet claiming to be a miracle cure for fat loss are just oolong tea. Some brands may have other teas mixed in too, but most I've seen are just oolong tea.

Now I will say that oolong tea does have plenty of studies behind it that show it may have some minor benefits in helping to aid fat loss in a couple of different ways, including a slight metabolism boost through the thermogenic effect, and some studies also indicate it can slightly increase the % of fat calories burned.

A word of warning about these "miracle tea" sites... many of them are blatant scams, and aren't even selling the high quality oolong that they claim to be selling.  I do know the owner of this oolong tea company , and I trust their sourcing of the highest quality oolong tea.

However, I'm still not 100% convinced that you can't get basically the same benefits from oolong tea that you might be able to buy cheaper at perhaps Whole Foods or another health food store.

But with all of this said, is there REALLY any major fat loss effect from drinking oolong tea?

Well, the answer is...  slightly.

If you've read my Truth about Six Pack Abs manual, then you know that I do recommend including a mixture of green tea, white tea, oolong tea, and black tea in your daily schedule to possibly help a slight bit with fat loss and your metabolism.

But, the fact of it is that drinking tea is not going to "miraculously" transform your body or "melt off body fat".  It CAN have a slight thermogenic effect and possibly help you burn a slight bit extra calories daily.  Plus, there are tons of other benefits too, many of which are due to the high antioxidant content of teas.

However, let's get real... whether you drink tea or not isn't one of those major factors in how fast you're going to burn off body fat... it's just a very minor detail.  The real factors are your lifestyle as a whole, your type of exercise program and intensity, the quality of your diet, and your mindset... all of which we focus on regularly in this newsletter and in my Truth about Abs program.

So what I'd recommend is...

Most of these "miracle fat loss teas" on the internet are overhyped, and any effect you do get is going to be minor. Now I'm not saying that there can't be a cumulative effect if you do a lot of these little tips and tricks combined together, and I've always said that green and oolong teas are certainly part of that.  So if you do choose to use oolong tea, find a good quality brand at your local health food store, or try my friend's brand at this oolong site

Regardless, I do recommend including white, green, black, and oolong teas (as well as other types of tea such as yerba mate, rooibos, etc) in your diet for their numerous health benefits and antioxidants, but just be careful not to be scammed by overhyped claims on websites that you don't know.  Remember, if the claims seem wildly overhyped, it's probably too good to be true.

One last thing for today...

If you don't already have a copy of my world-famous Truth about Abs program, I just created a trial offer for those that haven't tried it yet to test it out for 21 days for initial access of only $4.95 (normally $39.95). You can cancel within 21 days if you don't feel the information is right for you and you won't be charged the remaining $35.00.  Here's the details...

Truth about Abs Trial Offer

 

CLICK HERE TO PURCHASE

 

 

 

 

 

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