tag:blogger.com,1999:blog-243754492024-02-28T13:18:33.684-05:00The Nutrition Investigator, Mike Geary, discusses REAL nutrition for a healthy lean bodyInnovative tips and tricks to help you get flat abs, lose body fat, fight aging & live a healthier life. I'll even cover controversial topics that mainstream health "experts" don't understand about nutrition...the TRUTH about cholesterol & saturated fat, carbs, protein, and even superfoods you may have never heard of!Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comBlogger371125tag:blogger.com,1999:blog-24375449.post-14604405257614704172014-08-21T13:39:00.000-05:002015-10-25T11:43:03.484-05:00The #1 fruit that KILLS joint pain & inflammationIf you have any joint pain and aches, hopefully you know by now from
reading this newsletter that resorting to pain killers can actually
cause MORE harm to your health over time (as is the case with most
drugs, since drugs almost always have side effects) ...<br />
<br />
The good
news is that there are plenty of natural superfoods with powerful
anti-inflammatory properties that can ease your joint pain and kill
inflammation in it's tracks. One of the single MOST powerful
anti-inflammatory foods actually ranked #1 is...<br />
<br />
<b>Tart cherries!</b> (or tart cherry extract or concentrate)<br />
<br />
Studies
have shown that the anthocyanins and phenolics in tart cherries have a
powerful effect in reducing the inflammation that can cause joint pain.
In fact, according to researchers from the Oregon Health & Science
University, tart cherries have the "<strong><em>highest anti-inflammatory content of any food</em></strong>".<br />
<br />
Tart cherries also have a long history in helping people get relief with Gout or Osteoarthritis.<br />
<br />
Note
that sweet cherries can have some benefits as well, but tart cherries
have been identified in research to have larger quantities of the
anti-inflammatory phytonutrients. One thing that I've done in recent
years is to add a little bit of tart cherry concentrate (about 1 tsp) to
my daily glass of unsweetened iced tea, and I also use frozen cherries
frequently in smoothies. I feel that this is helps to maintain my joint
health as I get older. Give it a try for yourself!<br />
<br />
But it takes
a little more balanced attack from multiple angles to fight chronic
joint pain and inflammation than just adding one single superfood to
your daily plan...<br />
<br />
For that reason, read <a data-cke-saved-href="http://m231g.painfix.hop.clickbank.net/?page=foodpain102&tid=cherries813" data-mp-url-id="3592e0789b343eb9fd3e6e2553accc207993bd97" href="http://m231g.painfix.hop.clickbank.net/?tid=cherriesblog" rel="nofollow" target="_blank">this article to discover 3 more powerful tricks that STOP joint & back pain, while helping your belly to LOOK flatter</a> (It's a muscle that's usually overlooked)<br />
<br />
Here's to a pain-free body,<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal Trainer<br />
<br />Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-83692200985370736182014-08-21T13:35:00.004-05:002014-08-21T13:35:43.590-05:00Tip: How to keep a cut avocado from turning brown<span style="font-size: 10pt;"><span style="font-family: arial,helvetica,sans-serif;">Avocados
are one of the best flab-fighting fats that help to balance out your
hormones, control your appetite and even provide high levels of healthy
fiber, vitamins, minerals, and antioxidants... but it's unlikely that
you'll eat an entire avocado in one sitting. You usually have at least a
half avocado leftover to put away.<br /><br />So how do you keep that leftover avocado from turning brown?<br /><br />Well,
first let's talk about why avocados turn brown. Like apples or
potatoes, they oxidize when exposed to air. Once you cut into an
avocado, you'll never be able to completely stop the oxidation process,
but you can dramatically slow it with a few quick tips and tricks:<br /><br />1. Cut the avocado with a ceramic or plastic knife. Metal actually accelerates the oxidation process.<br /><br />2.
Try lemon or lime juice. Citric acid is a powerful antioxidant; rub a
little juice around the exposed flesh and you'll significantly delay the
browning effect.<br /><br />3. No lemon or lime? Use oil. Oil is another
great buffer to oxygen. Use in place of lemon or lime juice when you
don't have any handy.<br /><br />4. Store as air-tight as possible. Again,
avocados turn brown due to oxidation and exposure to air, so storing in
an air-tight container only makes sense.<br /><br />5. Water. Huh? That's
right! This one works exceptionally well for leftover guacamole. Place
your leftover guac in a storage container and press down to remove any
air pockets. Add a half inch of water on top and seal with an air-tight
lid. The water creates a barrier between the avocado and the air,
keeping your guacamole fresh and 100% green for 24 hours or more! When
ready to eat some more, just drain the excess water and enjoy. Works
like a charm!<br /><br />Want to know 7 other "super fats" that have been
PROVEN to fight off stomach fat and those dreaded love handles to boot?
My colleague and nutritionist Shawn Wells lists each "super fat" on the
page below, one of which has been shown to increase fat-burning by up
to 400%.<br /><br /><a data-cke-saved-href="http://natural.fatsthatfightfat.com/daily-trick/?sid=fats819" data-mp-url-id="3df93120ffe9444cfb4d9e3611120ef4eb89e5fd" href="http://natural.fatsthatfightfat.com/daily-trick/?sid=avocadoblog" rel="nofollow" target="_blank"><strong>Eat these 7 "Super Fats" to fight abdominal fat</strong></a></span></span><br /><br />To your health,<br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-58259211179562654072014-07-18T20:10:00.002-05:002014-07-18T20:10:20.358-05:00A truly healthy gluten-free Paleo pizza recipe (low-carb too)One of the foods that most people miss the most when they switch to eating "Paleo-ish" is good old-fashioned pizza.
<br />
<div>
</div>
<div>
I've tried a few variations of gluten-free pizza recipes
out there - but although some of them have a decent taste, they are
almost ALWAYS very high glycemic and spike your blood sugar
significantly (like a lot of "gluten-free" labeled foods) - so for a
while, I 'gave up' on pizza... After all, even eating normal pizza on
your "cheat day" can still do some harm to your digestive system from
the significant amount of gluten in normal pizza crust.</div>
<div>
</div>
<div>
Recently though, my good friend Dave from PaleoHacks.com
(one of the largest online Paleo communities) sent me a pizza recipe
from their website to try - and it was INCREDIBLE!</div>
<div>
</div>
<div>
My faith in gluten-free pizza has been restored, and this
is by far my new favorite pizza recipe...try this one out tonight for
dinner!<br /><br />This is also one of the ONLY ways to make a truly
low-carb pizza, since as you know, most gluten-free crusts are still a
massive carb bomb to your blood sugar. My wife and I also choose to
make this with real cheese instead of trying to make it dairy-free as we
personally have no issues digesting dairy. But if you're dairy
sensitive, just eliminate the cheese and do more veggie and meat
toppings.<br /><br />One other comment on this recipe... You really can't
pick these pizza slices up with your hands and eat them because they do
fall apart much easier than regular crust, so I'd recommend just eating
it with a fork... This has become a weekly favorite that my wife and I
absolutely LOVE!</div>
<div>
</div>
<div>
------------------------------<wbr></wbr>------</div>
<div>
<b>Paleo Cauliflower-Crust Pizza Recipe</b>
</div>
<div>
</div>
<div>
<i>Cauliflower Crust</i>
</div>
<div>
</div>
<div>
1 head cauliflower</div>
<div>
1 tsp dried oregano</div>
<div>
1 tsp garlic powder</div>
<div>
1 tsp salt<br />1 Tbsp extra virgin olive oil<br />1/4 cup parmesan cheese (optional if you're trying to reduce dairy)</div>
<div>
1 egg</div>
<div>
Coconut oil or grass fed butter to grease the cookie sheet</div>
<div>
</div>
<div>
<i>The toppings (any combination that you like)</i>
</div>
<div>
<br />Organic pepperoni</div>
<div>
Organic bacon</div>
<div>
Organic chicken sausage<br />Various veggies (onions, mushrooms and peppers are my favorite mix)</div>
<div>
Black olives</div>
<div>
Dried oregano</div>
<div>
Homemade or store bought organic tomato sauce<br />Organic Mozzarella cheese (optional if you're trying to go dairy-free)</div>
<div>
<br /> </div>
<div>
<b>INSTRUCTIONS</b>
</div>
<div>
</div>
<div>
1. Preheat your oven to 350 degrees F. Grease a large cookie sheet with your coconut oil or grass fed butter.</div>
<div>
</div>
<div>
2. Cut up your cauliflower into pieces so that you can steam it.</div>
<div>
</div>
<div>
3. Steam your cauliflower (or boil it) for 6-8 minutes or
until soft. Strain out the water, let the cauliflower cool, and strain
out any additional water. Mix the cauliflower, egg, spices, parm
cheese, olive oil and salt in a big bowl by mashing it with a masher or
using hand beaters to mix thoroughly.</div>
<div>
</div>
<div>
4. Press the cauliflower mash out to 1/4 inch thick crust
and then bake for 20 minutes. I'd recommend making 2-3 smaller crusts
instead of 1 large crust as it's easier to handle.</div>
<div>
</div>
<div>
5. Flip the crusts over and put back in the oven for 3-5 minutes.</div>
<div>
</div>
<div>
6. Remove from the oven, add your sauce and toppings. Place back in the oven for 5-6 minutes to heat and melt the toppings.</div>
<div>
</div>
<div>
7. Remove from the oven and enjoy your tasty low-carb gluten-free Paleo-ish pizza!<br /> </div>
<div>
<a href="http://tinyurl.com/pxjzkwo" target="_blank">
<img alt=" " src="https://blogger.googleusercontent.com/img/proxy/AVvXsEhMeuhAd5p6CY6jVaIKWLwKFBQt_hW26O1xBbEPTfq7bgU2ARVRzKJUuSDuKbL1ttVGz65UwXbLh2ayyVnxfEd70_CKqP2tr4iBW3uBVJfTImHPN-M-LYf-DgS6TuYrpapIHs-Rm-K60xcbrUtl6ZEDpKKaPAsBB9ZCdmJxM5Eo9o12MLAwXQ=s0-d-e1-ft" style="min-height: 200px; width: 299px;" /></a>
</div>
<div>
------------------------------<wbr></wbr>--------------</div>
<div>
</div>
<div>
This is by far my new favorite pizza recipe - and instead of feeling nasty, bloated, and tired after eating it, I feel GREAT!</div>
<div>
</div>
<div>
This is just one of the over 200+ gluten-free, grain-free,
recipes that Dave put together from his community-sourced &
chef-reviewed <a href="http://tinyurl.com/pxjzkwo" target="_blank">Paleo Cookbook Bundle</a>. </div>
<div>
</div>
<div>
With it, you'll not only get ridiculously tasty &
healthy recipes like the one above, but you'll also get bonuses like the
"Paleo 4x Cookbook", which shows you simple, easy to make recipes with
just 4 ingredients. You'll also get another guide that shows you how to
stay healthy when you're eating out - so you don't have to sacrifice
your social life for a healthier diet. </div>
<div>
</div>
<div>
On top of it all, the <a href="http://tinyurl.com/pxjzkwo" target="_blank">Paleo Cookbook Bundle is on sale</a> (with well over $100 in bonuses) right now at almost 30% off.</div>
<div>
</div>
<div>
Enjoy!</div>
<br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-60525199435959291002014-06-12T00:45:00.000-05:002015-07-05T19:23:28.882-05:00How to make the "perfect cup of coffee" (voted incredible)Even if you DON'T normally like coffee, read this email anyway...
because I've had at LEAST 20 people that I know that don't normally like
coffee that tried<strong> "Geary's Perfect Cup of Coffee" </strong>and they actually LOVED it.<br />
<br />
These
were all people that don't drink coffee and say that they don't even
like coffee, and yet they were hooked on my recipe for the perfect cup
of joe, asking me if they could have another!<br />
<br />
<strong>How to make what's been called "The PERFECT cup of coffee" (and yes, it's actually healthy too!)</strong><br />
<br />
My
wife and I have a lot of friends and family come to visit us at our
house in the mountains of Utah... after all, when you live near a
beautiful ski resort, with fun mountain activities in both the winter
and the summer, you end up with a LOT of house guests!<br />
<br />
The origins of <strong>"Geary's Perfect Cup of Coffee" </strong>started
simply with me experimenting with different methods of making coffee,
from the brewing method, the bean quality, the grinding method, and what
you add to the coffee. Time and time again, many of our coffee-loving
friends that visited us would exclaim "Holy crap, that's the BEST cup of
coffee I've ever tasted!"... but even MORE interesting was that our
friends that DON'T drink any coffee agreed to try it when they visited
and came away from the trip new-found coffee-lovers!<br />
<br />
I know
everybody has different tastes for their coffee... some people like
light roast, some dark...some people like it black, and others with
cream and some sort of sweetener... some like it very sweet, and others
mildly sweet. What I will describe below seems to end up being voted as
the "perfect cup" by the majority of people I've made this for... even
some people that generally drink black coffee with no sweetener at all
end up liking this better usually. It's a very mild sweetness, as too
much sweetener can mask the true taste of a good cup of coffee.<br />
<br />
I
will say that you can do this best at home and not at a coffee shop,
because most coffee shops don't have 2 of the ingredients I'll talk
about below. Also, although it might seem that I have a lot of steps
below, it really only takes<strong> less than 5 minutes</strong> to make this perfect cup of coffee at home.<br />
<br />
Ok, here goes...<br />
<br />
First, for the absolute best taste and also health benefits, we always start with <strong>organic coffee beans</strong>. Coffee is a crop that can be heavily laced with pesticide and herbicide chemicals, so organic is a must.<br />
<br />
Next, I always opt for <strong>dark</strong> roast or medium-dark roast, as I've noticed that most people tend to prefer a darker roast (not everybody, but most).<br />
<br />
Then,
I grind the beans FRESH each morning in a simple little "bullet"
grinder. Now I've heard that true coffee snobs will always use a "burr"
grinder which assures that the grain size is consistent instead of
random grain sizes...A burr grinder apparently gives the absolute best
taste and is what all of the top 5 star restaurants use for their
coffee. However, I've found that if the beans are good quality, even my
simple little cheap bullet grinder seems to make the best tasting cup
of coffee or espresso that you can imagine, so I haven't invested in a
high priced burr grinder yet.<br />
<br />
Next, I take the finely ground beans and I make a double espresso in a fairly <a data-cke-saved-href="http://www.amazon.com/gp/product/B000U6BSI2/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000U6BSI2&linkCode=as2&tag=truthaboutabs-20" href="http://www.amazon.com/gp/product/B000U6BSI2/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000U6BSI2&linkCode=as2&tag=truthaboutabs-20" target="_blank">cheap little espresso machine</a>
that we bought. I think it was only $40 if I remember correctly, so
this definitely wasn't some fancy $2000 espresso maker. Honestly, this
little $40 espresso machine puts out a really good espresso that seems
to compare in taste to higher priced machines. I'm thinking of upgrading to a much higher quality espresso machine though, <a href="http://www.amazon.com/gp/product/B00CH9QWOU/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00CH9QWOU&linkCode=as2&tag=truthaboutabs-20&linkId=TMTI3IRJRHKNAAE7" target="_blank">the breville barista shown here</a>.<br />
<br />
Instead of making a
brewed cup of coffee, I use the double shot of espresso to make a
"concentrated Americano"... to do this, I only add 1 inch of boiling
water from my teapot to the mug after adding the double espresso to the
mug. In a normal Americano that you get at most coffee shops, much
greater amounts of hot water are added to the cup, which dilutes the
espresso too much in my opinion. I know some people love to make brewed
coffee from a drip maker or a French press or some other method, but
from what I've seen, my version of the "concentrated Americano" using
the espresso as the base seems to get the best taste votes from
everybody that's taste-tested with me.<br />
<br />
Don't get me wrong... a
great quality strong coffee made in a drip or a French press can still
be amazing...but my vote still goes to the concentrated Americano for
superior taste.<br />
<br />
<strong>Now for the additions...</strong><br />
<br />
I
only add a little bit of coconut sugar, stevia, and full-fat grass-fed
organic heavy cream to make what's been voted the "perfect cup of
coffee".<br />
<br />
<strong>Lightly sweetened naturally, not artificially:</strong><br />
<br />
For the coconut sugar, <a data-cke-saved-href="http://www.amazon.com/gp/product/B003XBBAUM/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B003XBBAUM&linkCode=as2&tag=truthaboutabs-20" data-mp-url-id="139a648fad8dbc628511f2fcbe05c1b01913bdf6" href="http://www.amazon.com/gp/product/B003XBBAUM/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B003XBBAUM&linkCode=as2&tag=truthaboutabs-20">this brand is my #1 top favorite</a>,
as it seems to have the deepest flavor, with a bit of a molasses flavor
that really adds something special to a cup of coffee. Also, coconut
sugar has a lower glycemic response than plain sugar, and it does
contain some minerals and other nutrients too, so in terms of caloric
sweeteners, it's one of the best. Once I open the container of coconut
sugar, I usually add a bunch of stevia and mix the coconut sugar and
stevia together. This way, I'm reducing the sugar calories that you get
in each cup of coffee (it's only 3-4 grams with each cup of coffee, so
nothing significant), but you still get the rich taste that coconut
sugar provides.<br />
<br />
<strong>A little Vitamin K2 with your cup of joe?</strong><br />
<br />
Whatever
you do, if you care about your health, never ever ever use those crappy
powdered creamers that are typically at hotels and gas stations. They
are nothing but corn syrup and hydrogenated oils that will kill you. And
never use those fake liquid creamers that most people seem to buy at
home... you know, the fancy flavored ones that have tons of added sugar
(usually corn syrup) and usually have hydrogenated oils too. Instead,
we need to use REAL full-fat cream for the best taste, and surprisingly
to most, the best health benefits too.<br />
<br />
And forget about silly
"half & half" that was popular because of the fat-phobic 1980's
mentality... just use REAL heavy cream with all of it's glorious full
fattiness! Real full-fat cream is what our grandparents used in their
coffee...they didn't have "half & half", or even worse, 2% or skim
milk...Yuck! Stop being afraid of fat! Fat doesn't make you fat
(assuming you're doing other things correctly with diet and exercise).<br />
<br />
One important distinction is to use <strong>organic</strong>
cream, because the pesticides and other chemicals used in dairy farming
will be found mostly in the fat portion of milk, so organic is
important here too just as it is with the beans. Also, if possible, use
a grass-fed cream -- Organic Valley brand has a pasture raised cream
that I've found in many grocery stores across the country.<br />
<br />
And as
I was getting to before, there are surprisingly some important health
benefits with real grass-fed cream, including possible <a data-cke-saved-href="http://www.truthaboutabs.com/dairy-fat-is-healthy.html" data-mp-url-id="84a8dc56314c91c65303284f269d64c7904e6d8e" href="http://www.truthaboutabs.com/dairy-fat-is-healthy.html">benefits for reducing artery clogging</a>...that's
right, the vitamin K2 in grass-fed dairy fat has some evidence that it
can help prevent arterial calcification. And that vitamin K2 in the
cream, combined with the antioxidants in coffee make for a heart-healthy
cup of joe!<br />
<br />
I use about 1 Tbsp of pasture-raised heavy cream in each "perfect cup of coffee".<br />
<br />
One
last thing... I personally try to reduce my caffeine intake, so I
strictly keep myself to only 1 cup of coffee per day. This keeps me to
under 100 mg of caffeine per day (since we use espresso, which actually
has less caffeine than regular coffee surprisingly), and I feel keeping
this to 1 cup per day is important to prevent addiction to caffeine and
some of the adrenal issues that can be caused from excessive daily
caffeine.<br />
<br />
That's about it!<br />
<br />
At this point, grab those
ingredients and you could be sipping the finest, richest-tasting,
perfectly lightly sweetened, creamy and nutritious antioxidant-rich cup
of coffee. This "perfect cup of coffee" recipe is actually so good that
I've learned that I like to have it all by itself sometimes to
appreciate the true flavors without any food masking the flavor at all.<br />
<br />
Again,
here are the characteristics of what's been called the "perfect cup of
coffee" by even non coffee drinkers that visit us at our home:<br />
<ul>
<li>Use
organic whole beans and grind FRESH each day (this really only takes 30
seconds to grind, so why not grind fresh for absolute best tasting
coffee ever)</li>
<li>I like to use a dark roast or medium-dark roast (most people seem to like this flavor best)</li>
<li>I
use a mini espresso machine and add about 1 inch of boiling water to the mug after
the double espresso is done to make a "concentrated Americano"</li>
<li>For
sweetener, I lightly sweeten with a small spoonful of coconut sugar
mixed with stevia (I mix some stevia into the coconut sugar container
instead of measuring each time)</li>
<li>For cream, I use approx 1
Tbsp of grass-fed organic heavy cream (this works better than half &
half; after all, you know that you shouldn't be afraid of fat as
grass-fed cream is a healthy fat)</li>
</ul>
<br />
Enjoy the best cup of coffee you've ever tasted!<br />
<br />
Like
I mentioned before, you can't really make this at coffee shops, because
most shops don't have coconut sugar or organic heavy cream. But, what I
usually do at coffee shops is simply order the double espresso with
about 1 inch of hot water, and then add half & half (since they
don't usually have heavy cream) and stevia. It comes out pretty good,
but not even close to as good as "Geary's perfect cup of joe" made at
home.<br />
<br />
I have some more ideas on making <a data-cke-saved-href="http://www.truthaboutabs.com/tricks-to-make-coffee-healthy.html" data-mp-url-id="7e0a6c162ff18c75612f664e83692c9bf6b27a3b" href="http://www.truthaboutabs.com/tricks-to-make-coffee-healthy.html">truly healthy coffee at this article here</a>...
some of the ideas on that page are similar, and some are a bit
different, including using coconut cream and cinnamon in your coffee too.<br />
<br />
If
you liked today's ideas on making the "perfect cup of coffee", please
fwd this email on to any of your friends, family, or co-workers that
also love coffee!<br />
<br />
-MikeMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-23095774650948396452014-06-10T22:38:00.001-05:002014-06-10T22:38:22.436-05:00Coconut oil & abdominal fat? (research update)I've run across some VERY interesting studies recently on the relationship between <span class="il">coconut</span> <span class="il">oil</span> (or any type of <span class="il">coconut</span> <span class="il">fat</span>, including <span class="il">coconut</span> milk and cream) and how it can affect your body <span class="il">fat</span>...<br /><br />The findings may surprise you!<br /><br />A 2009 <a href="http://link.springer.com/article/10.1007/s11745-009-3306-6?no-access=true#page-1" target="_blank">study </a>published in the Journal <em>Lipids</em> consisted of testing the effects of either 2 tablespoons of <span class="il">coconut</span> <span class="il">oil</span> or 2 tablespoons of soybean on a group of 40 women over the span of 28 days.<br /><br />Results showed that the <strong>group that ate the <span class="il">coconut</span> <span class="il">oil</span> had a decrease in abdominal <span class="il">fat</span></strong>, while the soybean <span class="il">oil</span> group actually showed a slight increase in <span class="il">belly</span> <span class="il">fat</span>. Additionally, the group that ate the <span class="il">coconut</span> <span class="il">oil</span> showed increased <strong>HDL</strong> ‘good’ cholesterol levels, while the soybean <span class="il">oil</span> group had decreased HDL cholesterol and increased LDL ‘ bad’ cholesterol.<br /><br />The <em>Journal of Nutrition</em> published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs) that are abundant in <span class="il">coconut</span> <span class="il">fat</span> and weight management. The studies showed that diets rich in fats such as those found in <span class="il">coconut</span> <span class="il">oil</span> prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body <span class="il">fat</span> mass. The study authors highly recommend using oils that contain MCFAs, such as <span class="il">coconut</span> <span class="il">oil</span>, as a tool to drop extra abdominal <span class="il">fat</span>, manage a healthy weight, and even as a way to treat obesity.<br /><br />Yet another study that assessed body weight and <span class="il">fat</span> storage relative to three different types of diets including a low-<span class="il">fat</span> diet, high-<span class="il">fat</span> diet with long chain fatty acids (LCFAs) and a high <span class="il">fat</span>
diet with MCFAs. In order to bring about weight gain, caloric intakes
were adjusted for the diets. At the end of the research period (which
lasted 44 days), the low-<span class="il">fat</span> diet group stored an average of 0.47 grams of <span class="il">fat</span> per day, the LCFA group stored 0.48 grams of <span class="il">fat</span> per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories). Those in the <strong>MCFA group (<span class="il">coconut</span> <span class="il">fat</span>) had a 60 percent reduction in body <span class="il">fat</span> stored compared to the other diets</strong>.<br /><br />Another added bonus of consuming organic <span class="il">coconut</span> <span class="il">oil</span> (and <span class="il">coconut</span> cream or milk) is that it tends to make us feel fuller for longer. <a href="http://jn.nutrition.org/content/132/3/329.full" target="_blank">Studies</a>
indicate that MCFAs help increase feelings of fullness and lead to a
reduction in calorie intake when compared to the same amount of calories
from other fats. When MCFAs are metabolized, ketone bodies are created
in the liver – these have been shown to have a strong appetite reducing
effect helping you to lose <span class="il">fat</span> faster.<br /><br />If you thought from reading about how using <span class="il">coconut</span> <span class="il">oil</span> daily for helping to reduce abdominal <span class="il">fat</span> is pretty incredible, you're going to be blown away by the powerful health benefits of <span class="il">coconut</span> <span class="il">oil</span> on the page below...<br /><br /><strong><a href="http://images.ultracart.com/aff/604A7783AE979E0145240EFE23051600/index.html?subid=cocofatblog" target="">9 MORE reasons to use DAILY <span class="il">coconut</span> <span class="il">oil</span></a></strong> <strong>(including benefits to thyroid, brain, skin, oral health, heart health, detoxing, cancer, and more)</strong><br /><br />To a lean body and vibrant health,
<br /><br />
Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-84695589409489659312014-04-18T11:01:00.001-05:002014-04-18T11:01:10.735-05:00Amazing healthy Paleo Cinnamon Rolls (grain-free, gluten-free, reduced-carb)Here’s a recipe for the best tasting freshly baked Paleo Cinnamon Rolls
you’ll ever eat... They're grain-free, gluten-free, reduced-carb, and
chock full of healthy fats!<br /><br />Now I say they're "reduced-carb" and
not "low-carb" per se, because they do use natural sweeteners like
coconut sugar and honey, which are fine in moderation and actually have
some micronutrients that refined sugar doesn't have. But the point is
that they have a MUCH lower blood sugar impact than your typical
cinnamon roll that's made with wheat flour and sugar, and also don't
have the gut-damaging gluten or inflammatory vegetable oils or trans
fats that most cinnamon rolls have.<br /><br />In fact they’re so good that you won’t believe they have no refined sugar or wheat in them…Yes, these are A-M-A-Z-I-N-G!<br />
_______________________________<br /><br /><strong>Paleo Cinnamon Rolls</strong> (grain-free, gluten-free, reduced-carb)<br /><br />For the Dough<br /><br />• 2 ½ cups blanched almond flour<br />• ¼ cup coconut flour<br />• ¼ teaspoon baking soda<br />• ½ teaspoon sea salt<br />• ¼ cup coconut oil<br />• 2 Tablespoons raw honey<br />• 2 eggs at room temp<br />• 1 Tablespoon vanilla<br />• ¼ cup coconut sugar<br /><br />For the Filling<br /><br />• ½ cup coconut sugar<br />• 2 Tablespoons ground cinnamon<br />• 2 Tablespoons coconut oil<br />• ¼ cup raisins<br />• ¼ cup pecans, chopped<br /><br />For the Glaze<br /><br />• ¼ cup raw honey<br />• ¼ cup coconut oil<br />• ¼ teaspoon almond extract<br />• 2 teaspoons vanilla<br /><br />Instructions:<br />
1. Preheat the oven to 350 degrees F. Lightly grease a pan with coconut oil.<br />2.
Combine the dry dough ingredients in a medium bowl and mix to remove
any lumps. Combine the wet dough ingredients in another medium bowl and
mix well. Combine the wet and dry ingredients together and mix well.<br />3.
Cut two rectangular pieces of parchment paper and place the dough in
between them. Use a rolling pin to flatten the dough evenly into a large
rectangle. Remove the top piece of parchment paper.<br />4. In a small
bowl combine the filing ingredients. Sprinkle the filling mixture over
the flattened dough, then carefully roll it up. Use a serrated knife to
cut the roll into 9 pieces. Carefully place the pieces on your prepared
pan.<br />5. Bake for 20 minutes.<br />6. In a small bowl combine the glaze ingredients. Drizzle over the cinnamon rolls. Sprinkle with chopped pecans. Enjoy!<br />___________________________________<br /><br />
Here’s
a secret that most people don’t know… You CAN eat healthy without
giving up your favorite foods. This cinnamon roll recipe is a perfect
example! Plus hundreds more like it are crafted by my good friend and
recipe hacker Diana Keuilian.<br /><br />And if you like sweets, comfort foods, and tasty desserts, then <a data-cke-saved-href="http://m231g.dianakeu.hop.clickbank.net/?tid=diana417" href="http://tinyurl.com/qfw434e">check out what else she’s cooking up here</a>.<br /><br />Diana
has a TON of incredible recipe ideas that are quite different than
typical recipe manuals... it's very creative and gives you ideas for
breakfasts, lunches, dinners, and desserts you've never thought of
before, or didn't know that it was possible to make healthy.<br /><br />Diana is having a sale on all 7 of her guides compiled into one and it's a pretty special deal:<br /><br />=> <b><a data-cke-saved-href="http://m231g.dianakeu.hop.clickbank.net/?tid=diana417" href="http://tinyurl.com/qfw434e">Family-Friendly Fat-Burning Meals</a></b> (on sale; gluten-free, Paleo, and delicious!)<br />
<br />PS
-- if you liked today's recipe for amazingly healthy cinnamon buns,
please fwd this email on to any of your friends, family, or co-workers
that would enjoy it.<br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal Trainer<br />
<br />
Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-19190637471408690982014-04-02T20:08:00.004-05:002014-04-27T08:29:50.051-05:00Do this EVERY morning with coconut oil (unusual trick) Let’s face it, we are exposed to an alarming amount of toxins on a
daily basis. From the BPA that lines your canned goods to the pesticides
liberally sprayed on anything alive these days, our bodies are
constantly absorbing an outrageous amount of chemicals.<br />
<br />
Even
though you may try to live as pure a life as possible, sneaky sources of
dangerous metals are everywhere, even in the so-called “all natural”
products that fool consumers into believing these ingredients are safe.
Over time, high concentrations of metals build up in our systems and can
lead to a wide variety of conditions, including, but not limited to:<br />
<br />
• Anemia<br />
• Dizziness<br />
• Fatigue<br />
• Dry skin<br />
• Joint or muscle aches<br />
• Loss of appetite<br />
• blood pressure issues<br />
• Nausea<br />
• Vitamin and mineral deficiencies<br />
<br />
Try as you may, there’s just no getting around the obscene amounts of toxins we are exposed to daily.<br />
<br />
<b>Introducing the Coconut Oil Pulling Method:</b><br />
<br />
Modern
naturopathic practitioners are joining with ancient Ayurvedic health
practitioners in an understanding of just how powerful a detoxification
and healing tool oil pulling really is. Although coconut oil is not the
only oil that can be used to oil pull (others include sesame, sunflower
and olive), we love its long list of health-promoting properties (for
both oil pulling and/or coconut oil ingestion), listed below:<br />
<br />
•
Antibacterial—stops bacteria that cause gum disease, throat
infections, urinary tract infections and ulcers in their tracks.<br />
• Anticarcinogenic—keeps dangerous cancer cells from spreading while boosting immunity.<br />
• Antifungal—destroys infection-promoting fungus and yeast.<br />
• Anti-inflammatory—suppresses inflammation and repairs tissue.<br />
• Antimicrobial—inactivates harmful microbes and fights infection.<br />
• Antioxidant—protects from free radical damage.<br />
• Antiparasitic—can help rid the body of tapeworms and other parasites.<br />
• Anti-protozoa—kills protozoan infection in the gut.<br />
• Antiviral—helps to kill dangerous viruses that cause influenza, measles, hepatitis and more.<br />
<br />
Some positive side effects of <i><b>oil pulling</b></i> may include the following:<br />
<br />
• Overall strengthening of teeth, gums and jaw<br />
• Plaque prevention<br />
• Prevention of halitosis (bad breath)<br />
• Prevention of cavities and diseases such as gingivitis<br />
• Prevention of lip, mouth and throat dryness<br />
• Possible remedy for jaw soreness and TMJ<br />
• Relief of migraine headache<br />
• Hormone imbalance correction<br />
• Inflammation reduction<br />
• Support of normal kidney function<br />
• Relief from sinus congestion<br />
• Relief from eczema<br />
• Improved vision<br />
• Pain reduction<br />
• Aids in detoxification<br />
• Helps with insomnia<br />
<br />
<b>Follow these instructions to perform the oil pulling method:</b><br />
<br />
1. Oil pulling should be done on an empty stomach (preferably first thing in the morning)<br />
2.
Use one tablespoon of organic virgin coconut oil – you may want to
start with ½ tablespoon and work your way up to a tablespoon.<br />
3. Swish the oil around in your mouth slowly and be sure that the oil reaches all parts of your mouth – <b>do not swallow</b>.<br />
4. Swish for five to ten minutes. Try to work up to twenty minutes if you can.<br />
5. <b>Spit out</b> all of the oil when you are done and rinse your mouth with water.<br />
6. Brush with a natural toothpaste afterwards.<br />
<br />
Note:
Some people may feel a bit ill during or after oil pulling – this is
generally a good sign that your body is removing toxins and should
dissipate as you become healthier.<br />
<br />
Daily oil pulling with organic
coconut oil along with consuming a healthy diet, getting plenty of
exercise and sleep will help your body stay sharp and ready to defend
the onslaught of toxins you face each day! And your dentist just may be
amazed at your next appointment in a few months at how much better your
oral health is becoming!<br />
<br />
Not only is coconut oil a great oral health and detox tool, its other benefits will amaze you...<br />
<br />
<b><a href="http://images.ultracart.com/aff/604A7783AE979E0145240EFE23051600/index.html?subid=blogoilpull">Click here for 9 more reasons to use coconut oil every day</a></b><br />
<br />
PS
-- if you liked today's article on coconut oil pulling, please fwd this
email on to any of your friends, family, or co-workers that would enjoy
it.<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-2710143135935137292014-03-03T19:41:00.000-05:002014-03-03T19:41:04.038-05:00A "super-oil" that's possibly healthier than olive oil?Pretty much everybody these days has heard the news about how healthy
olive oil is for you... It's good for your heart, lowers blood pressure,
cools inflammation and extends life span -- it's one of the reasons why
the Mediterranean lifestyle is so good for you.<br /><br />But there's
ANOTHER oil that runs circles around olive oil in terms of health
benefits, but almost nobody knows about it for some odd reason. It's
native to the rainforests of Australia and was used by the Aborigines
for thousands of years before being "discovered" by European settlers.<br /><br />It's
got a smooth, buttery, almost sweet taste with a beautiful, golden
appearance -- you can even drink it straight. Let's see you try THAT
with olive oil! In fact, it's SO delicious and versatile that famous
chefs from all around the world are using it as their secret weapon.<br /><br />Use
this oil and you'll get a HUGE metabolic advantage when it comes to
boosting energy, thinking faster and getting rid of those extra inches
that seem to keep piling on as you age. This "super oil" has 3 MAJOR
metabolic advantages that are just as good, and possibly even better
than olive oil:<br /><br /><b>Metabolic Advantage #1</b><br /><br />It's is
loaded with a fat that's SO healthy that even the low-carb AND low-fat
authors agree you should get more of it. I am talking about
monounsaturated fat or MUFA... the SAME beneficial fat found in olive
oil. However, this "super oil" comes out on top containing about 10%
MORE monounsaturated fat.<br /><br />While the monounsaturated fat is where
much of the blood-pressure-, cholesterol-lowering and life-extending
benefits come from, this special fat is also a metabolic SUPER-fuel.
That's because of its relatively simple chemical structure, allowing it
to be burned in your mitochondria (your cellular energy-producing
factories) MUCH more easily.<br /><br />That means MORE energy, better mental performance, a more stable mood, less hunger and less unwanted fat in those trouble spots.<br /><br /><b>Metabolic Advantage #2</b><br /><br />Most
people now know that having a proper balance of omega-3 to omega-6 fats
is CRITICAL to staying healthy, young, full of energy and keeping those
aches and pains at bay. Too many omega-6s sets off a rampaging wild
fire of inflammation that wreaks havoc on virtual every organ, tissue
and cell in your body, totally destroying your metabolism and forcing
you to get fat.<br /><br />And while olive oil is decent in this department
with only 9.8% of its content being omega-6s, this "super oil" comes in
at a puny 1.7%! That's important because the average person gets TWENTY
TIMES more omega-6s than they should, so the LAST thing you need is
more.<br /><br /><b>Metabolic Advantage #3</b><br /><br />Olive oil's Achilles'
heel is that it can be very vulnerable to oxidation and rancidity under
the wrong conditions -- everything from heat to light to oxygen can
damage the precious fats that it contains, killing some of the
nutritional value and ruining its taste a bit too.<br /><br />If this occurs
in any oils, these rancid, oxidized fats also create free radicals that
damage your cellular membranes, blood vessels and even your DNA -- none
of which do ANY favors for your metabolism. Those pesky free radicals
literally "rust" you from the inside out, much in the same way an apple
or guacamole turns brown when exposed to the air.<br /><br />This "super
oil", however, is light resistant and doesn't turn rancid over time and
is very shelf stable due to the tremendous amounts of antioxidants it
has. For example, this "super oil" has nearly 5x the amount of
tocopherol, a powerful antioxidant, when compared to olive oil.<br /><br />So what IS this mysterious "super oil"?<br /><br />Almost nobody talks about this hidden gem and it's a shame, because the list of metabolic benefits is endless...<br /><br />I am talking about <strong>macadamia nut oil</strong>.<br /><br />To
be clear, olive oil isn't bad for you at all -- it's actually fantastic
-- but pound for pound, macadamia nut oil is possibly even better for
you -- it tastes great, it's more versatile for cooking and is much
healthier and tastier for baking uses. I absolutely LOVE a fresh extra
virgin olive oil, and it will ALWAYS have a place in my kitchen almost
daily... but macadamia nut oil is the new "secret agent" healthy oil
that most people don't know about.<br /><br /><b>Plus, it also gives you an enormous metabolic advantage --</b> very important if you've had trouble getting rid of stubborn fat, particularly around your belly, hips, thighs and butt.<br /><br /><b><a data-cke-saved-href="http://truthaboutabs.newyouin22.com/solo5/macnut227" href="http://truthaboutabs.newyouin22.com/solo5/blogmacnut" rel="nofollow">This next page here</a></b>
will show you 3 other foods that can also give you a metabolic
advantage, fight aging, burn off stubborn fat, and give you a nice jolt
of sustained energy to power your day.<br /><br />Oh, one more tip -- try to
buy only organic macadamia nut oil that's been cold-pressed
mechanically -- this preserves as much of the nutritional value as
possible without damaging those healthy fats.<br /><br />So give it a try... you're gonna love it!<br /><br />P.S. <a data-cke-saved-href="http://truthaboutabs.newyouin22.com/solo5/macnut227" href="http://truthaboutabs.newyouin22.com/solo5/blogmacnut" rel="nofollow"> <b>Food #2 that you'll find on this next page</b></a>
is also absolutely loaded with the SAME type of super-fuel as macadamia
nut oil. You can put it in smoothies, it's absolutely delicious and is
loaded with metabolism-boosting and anti-aging antioxidants as well. <a data-cke-saved-href="http://truthaboutabs.newyouin22.com/solo5/macnut227" href="http://truthaboutabs.newyouin22.com/solo5/macnut227"> </a><br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal Trainer<br />
Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-47709091421533048912014-02-28T19:40:00.001-05:002014-02-28T19:46:53.286-05:00Are you a carb-burner or a fat-burner? (how to create a fat-adapted metabolism)How do you know if you're a carb-burner or a fat-burner?<br />
<br />
And what is a carb-burner?<br />
<br />
Well,
a carb-burner is someone whose broken metabolism forces them to eat
constantly (usually craving starchy carbs and/or sugar), robs them of
energy, ages them prematurely and dulls their mind.<br />
<br />
<b>The BIG problem is that almost EVERYONE eating a modern diet is a carb-burner!</b>
Especially considering that the government has promoted a diet
ridiculously high in carbohydrates at 50-60% of total calorie intake, so
the masses heed this erroneous advice and destroy their metabolisms.<br />
<br />
How do you know if YOU are a carb-burner? Well...<br />
<br />
- If you skip breakfast, you CRASH...<br />
- If you don't snack, you get GRUMPY and maybe even "hangry" (aka, hungry + angry)<br />
- If you don't eat carbs every couple hours...your thinking SLOWS and you have no energy...<br />
- And come late afternoon? You barely have enough energy to drag yourself home from work.<br />
<br />
<b>Fortunately, there's a SIMPLE fix for this.</b><br />
<br />
Using this nifty metabolic "bio-hack", you can develop what is known as a <b>"fat-adapted" metabolism</b>.
This type of super-metabolism allows you to tap into body fat STORED on
your belly, hips and butt for energy... instead of it just sitting
there useless, taunting you every day as it swells bigger and bigger.<br />
<br />
This
metabolic adaptation also can allow you to skip breakfast without
craving carbs, allows you to snack if you want to (not because you are
forced to), eat tons of fat-laden "forbidden" foods and power through
your day with limitless energy, a focused mind and a fantastic mood.<br />
<br />
<b>How is this possible?</b><br />
<br />
Well, as a carb-burner, you rely on a VERY limited supply of "carb energy":<br />
<br />
- 1,600 calories in muscles (glycogen)<br />
- 400 calories in liver (glycogen)<br />
- 100 calories in blood (glucose)<br />
<br />
But
those calories stored in your muscles are OFF limits unless you are
exercising intensely, so that leaves just 500 calories for normal
day-to-day activity before you are forced to refuel (eat more carbs).<br />
<br />
No wonder you get SO hungry, SO fast after wolfing down your favorite bagel or so-called "healthy" bran muffin!<br />
<br />
Not
only that, but forcing your body to utilize fat for energy provides
stable energy and balanced hormones as opposed to the VERY unstable
energy of a carb-burner and that totally out-of-whack hormones that
occur in people that are carb-burners.<br />
<br />
<b>What is it like on a daily basis when you are fat-adapted?</b><br />
<br />
The
average person has about 135,000 calories stored as body fat -- that's
270 times MORE "fat energy" than those 500 calories of stored "carb
energy".<br />
<br />
So what do you think happens when you are able to tap
into that gigantic tank of energy that's conveniently parked on your
belly, hips, thighs, arms and butt?<br />
<br />
Well, those who have become fat-adapted know exactly what it's like...<br />
<br />
And it's something they'll NEVER give up...EVER.<br />
<br />
- They wake up refreshed after deep, restful sleep...<br />
- They don't "need" to eat breakfast if they don't want to...<br />
- For lunch, they GORGE on delicious fat-rich foods...<br />
-
Afternoon arrives and their mind is STILL sharp and energy levels are
very stable without the crashes and dips of a carb-based metabolism...<br />
- Come evening, there's NO energy crash and their mood is fantastic...<br />
<br />
And those frequent doctor's visits, medications and surgeries? Well, they are a thing of the past.<br />
<br />
The
best part? They simply can't get over how that stubborn fat they
THOUGHT would never go away, just steadily disappears, day after day,
month after month. In fact, the biggest problem they have is buying new
clothes and getting rings and watches resized!<br />
<br />
<b>So what IS this bio-hack that allows you to become fat-adapted?</b><br />
<br />
Well, the first step is all explained here in this detailed blueprint on <a data-cke-saved-href="http://truthaboutabs.newyouin22.com/solo3/mg225" href="http://truthaboutabs.newyouin22.com/solo3/blogcarbburn" rel="nofollow"> this next page</a><br />
<br />
P.S.
One of the other really cool things about becoming fat-adapted is that
your monthly grocery bill get sliced by 30-40% or more. That can be
several hundred bucks per month! Here's how you can do it:<br />
<br />
>> <b><a data-cke-saved-href="http://truthaboutabs.newyouin22.com/solo3/mg225" href="http://truthaboutabs.newyouin22.com/solo3/blogcarbburn" rel="nofollow">Do THIS to become "fat-adapted" now</a></b><br />
<br />
Enjoy your new fat-burning metabolism and STOP being a carb-burner.<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-17978909853621643902014-02-27T19:46:00.001-05:002016-05-31T15:40:45.939-05:00Drink this tomorrow morning (boost energy & your metabolism)You're gonna LOVE this morning treat I have for you today -- especially if you've got an <b>extra 5 - 15 pounds you want to disappear!</b><br />
<br />
There's been a recent frenzy over a combo of coffee and MCT oil that cranks up your metabolism. There's just <b>one BIG problem</b>...it gives some people an upset stomach. That's because most haven't UPGRADED their metabolism to handle the MCT super-fuel.<br />
<br />
Fortunately, <b>there's an alternative that's even BETTER</b>,
but WITHOUT those problems. Drink this concoction below each morning
and you'll be FULL until lunch, with a revved up metabolism, brimming
with energy and a sharp, focused mind.<br />
<br />
It takes <b>only 60 seconds</b> to make -- just heat up a cup of water, blend in these ingredients and enjoy...<br />
<br />
<b>Ingredient #1: A Magnificent Metabolic Booster...</b><br />
<br />
Ever wonder why the Japanese live so long and are so slender? It's green tea, <b>but NOT the normal kind</b> -- it's a super-potent form called Matcha, found ONLY in Japan, that's got 3x the antioxidant power.<br />
<br />
Importantly, it's got 137 times MORE of the antioxidant EGCG, which <b>improves virtually EVERY part of your metabolism</b> -- accelerating body fat breakdown, preventing fat accumulation and speeding up metabolism itself.<br />
<br />
==> <i>Amount: 1-2 tablespoons</i><br />
<br />
<br />
<b>Ingredient #2: The World's Most Powerful Antioxidant...</b><br />
<br />
This
metabolic rock star is what gives chocolate its melt-in-your mouth,
satisfying quality. Infused with relaxing minerals like magnesium and
potassium, cacao butter ALSO has the antioxidants epicatechin and
resveratrol that <b>cools the inflammation that makes you fat</b>, especially around your belly.<br />
<br />
And
it's loaded with super-healthy fats like oleic acid (same as in olive
oil), that keep your appetite DOWN and your energy UP and saturated fats
like palmitic acid that strengthen your brain and heart.<br />
<br />
<b>SHOCKER:</b> the cacao bean contains THE <b>highest antioxidant power of any food in the world</b> - 10x more than blueberries and 20x more than spinach.<br />
<br />
==> <i>Amount: 1 tablespoon</i><br />
<br />
<span style="color: blue;"><i>Alternative for cacao butter:</i></span> Since cacao butter is not easy to find in stores, you can substitute with coconut oil as a good alternative for this ingredient.<br />
<br />
<br />
<b>Ingredient #3: A Potent Blood Sugar Blocker...</b><br />
<br />
Want to add a little Christmas deliciousness to your morning metabolic boost? Just add some cinnamon -- a <b>powerful blood sugar reducer</b> that LOWERS insulin, your #1 fat-MAKING hormone.<br />
<br />
Cinnamon's power comes from, MCHP a compound that mimics insulin, meaning less insulin is needed and <b>less fat making</b> happens! It also lowers "bad" cholesterol (LDL) while having no effect on good (HDL) cholesterol.<br />
<br />
==> <i>Amount: 1 teaspoon</i><br />
<br />
<br />
<b>Ingredient #4: The Ultimate Brain Booster...</b><br />
<br />
This scrumptious ingredient has over 200 organic components that create an <b>irresistible flavor</b>
and delicious aroma. Used by the Aztecs who added this to their
favorite chocolate drink, vanilla extract contains powerful aromatic
compounds that <b>stimulate certain brain chemicals</b> that can soothe the mind.<br />
<br />
It's also loaded with vanilloids, powerful compounds that reduce brain inflammation, <b>sharpening your mind</b> and speeding thinking.<br />
<br />
Who DOESN'T need a calm, powerful mind to start their day?<br />
<br />
==> <i>Amount: 1 teaspoon</i><br />
<br />
<br />
<b>An Important WARNING...</b><br />
<br />
While this will give you a nice metabolic kick-start, if you <b>eat the WRONG foods for lunch and dinner</b>, you'll absolutely kill your metabolism, energy and focus. But you can avoid that by <b>eating these 3 odd but delicious foods</b> found <a data-cke-saved-href="http://truthaboutabs.newyouin22.com/solo2/mg224" href="http://truthaboutabs.metabolicfactor.com/default/blogdrink" rel="nofollow"> on the next page.</a><br />
<br />
These foods will permanently upgrade your metabolism, ramp up your energy levels, <b>improve mental performance</b>, while steadily fading away those aches and pains.<br />
<br />
That's it -- I hope you enjoy this incredible morning cocktail!<br />
<br />
<a data-cke-saved-href="http://truthaboutabs.newyouin22.com/solo2/mg224" href="http://truthaboutabs.metabolicfactor.com/default/blogdrink" rel="nofollow">Eat these 3 foods that UPGRADE your metabolism</a> (jack up your metabolic rate)<br />
<br />
Enjoy!<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-27282984011483080302014-02-17T17:28:00.001-05:002014-02-17T17:29:32.179-05:00Protect yourself from mercury in fish with this nutrientYou've probably heard many times about the potentially harmful
quantities of mercury in some types of fish. Fish that are highest on
the food chain accumulate the most mercury in their tissues, such as
shark, swordfish, marlin, tilefish, etc.<br />
<br />
That's why most health
authorities warn of eating high mercury types of fish more than once a
month or so. Mercury toxicity is thought to cause many health problems
over time if we eat too much of these types of fish.<br />
<br />
However, I
learned something interesting recently that I have to give credit to
expert health author, Chris Kresser... Chris pointed out some very
interesting research that shows that selenium basically protects your
body from mercury toxicity. Essentially, if the food is higher in
selenium than mercury, the selenium binds to the mercury and therefore
doesn't allow the mercury to bind to tissues in your body, such as the
brain.<br />
<br />
According to University of North Dakota researcher
Nicholas Ralston, if the fish you eat contains more selenium than
mercury, this selenium will basically protect your body from absorbing
the mercury and you don't have to worry.<br />
<br />
So the question remaining is...<br />
<br />
Which types of fish contain more mercury than selenium, so we know to avoid those?<br />
<br />
According to the Western Pacific Fishery Council, "<i>regardless of the amount of mercury in fish, if the selenium level is higher, the fish is safe to eat</i>".
The main types of fish that contain MORE mercury than selenium are some
types of shark, pilot whale, tarpon, marlin, and swordfish. Most other
ocean fish contain more selenium than mercury and therefore offer a
level of protection to you against the mercury contained in them.<br />
<br />
What about freshwater fish?<br />
<br />
Again,
I have to thank health author Chris Kresser for digging up this
research, but according to a study conducted by the Energy &
Environmental Research Center (EERC) and the EPA, approximately 97% of
freshwater fish from lakes, streams, and rivers in the western US are
safe to eat in terms of mercury to selenium ratio.<br />
<br />
Now keep in
mind that PCBs and other chemicals may still be an issue with some types
of fish in localized polluted rivers or lakes. This varies widely based
on how clean each water body is in different areas. Local health
authorities would have information on the safety of eating fish caught
in local rivers and lakes in terms of PCBs and other pollutants.<br />
<br />
However, this isn't the whole story just yet...<br />
<br />
We
still need to discuss issues with fish oil, the omega 3 vs 6 topic,
farmed fish, and a few other issues. The video below is a MUST-watch
and discusses several important things:<br />
<br />
<b>1.</b>
Issues with the fish oil that you might be taking currently. It turns
out that many fish oils you buy have become rancid and can actually
CAUSE inflammation in your body instead of fighting it. You'll see how
to avoid these harmful fish oils.<br />
<b>2.</b> It will
discuss the 5 WORST cooking oils that are actually harming your skin,
joints, organs and causing runaway inflammation throughout your body.<br />
<b>3. </b> It will discuss several other issues with certain types of fish and what you need to look out for.<br />
<b>4.</b> Powerful tips to FIGHT inflammation in your body with specific nutrients<br />
<br />
<b><a href="http://natural.inflammationsolution.com/?sid=fishblog" target="_blank">Never eat this type of fish</a></b> <b>(plus the type of fish oil CAUSING inflammation in your body)</b><br />
<br />
<br />
To your health,<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-48731878703701169642014-01-21T01:35:00.002-05:002014-01-21T01:35:30.785-05:00These smoothies are toxic and also make you fatMost people trying to eat healthy or lose fat automatically think that all smoothies are healthy.<br /><br />NOT true!<br /><br />In
fact, I stopped at a smoothie shop after I was done at the gym today
hoping to find a reasonably healthy smoothie, and as is almost always
the case, it was pretty much impossible to find any smoothies that were
made in a truly healthy way.<br /><br />There are TWO major issues that I see at almost every single smoothie shop I've ever been to:<br /><br /><strong>1. Death by Sugar!</strong><br /><br />Most
smoothies are absolutely LOADED with sugar... this comes not only from
the fruit juices and syrups used in many smoothie shops, but also the
frozen fruit purees that contain added sugars on top of the fruit sugar,
as well as the liquid bases that many smoothie shops use such as rice
milk (which is basically sugar water with no protein; I have no idea why
anybody thinks rice milk is healthy).<br /><br />In fact, did you know that
an average smoothie at some of the most popular smoothie shops contain
as much as 80-120 grams of sugar...Ouch! If you don't know the math,
100 grams of sugar is a whopping 25 teaspoons... Just think that every
time you gulp down one of their supposed "healthy" smoothies, you could
be eating as much as 25 teaspoons of pure sugar. No wonder so many
struggle to lose any body fat while they think they're eating "healthy".<br /><br />I've
found it almost impossible to avoid the extra sugar and carbs at most
smoothie shops, and aside from a few rare places that do it right, your
best bet is always to make smoothies at home and NOT at a smoothie
shop. Just use REAL frozen berries as the frozen part of your smoothie
and natural stevia if you need a little extra sweetness. And I either
use unsweetened almond milk as the base, or a grass-fed plain Kefir
mixed half and half with water (since most Kefirs are pretty thick to
use as a smoothie base)<br /><br /><strong>2. Terrible protein sources used in smoothies with toxic chemicals</strong><br /><br />The
2nd MAJOR problem I find with almost all smoothie joints is that they
use terrible protein powders that are pretty much ALWAYS sweetened with
deadly artificial sweeteners.<br /><br />Just ask to look at the
ingredients of the protein powder that the smoothie joint is using. I
guarantee you'll see either sucralose, aspartame, or acesulfame
potassium most of the time, all of which are artificial sweeteners that
are terrible for your health. As you know from <a data-cke-saved-href="http://www.truthaboutabs.blogspot.com/2013/03/is-splenda-dangerous-to-your-health.html" href="http://www.truthaboutabs.blogspot.com/2013/03/is-splenda-dangerous-to-your-health.html" target="_blank">this article</a>,
sucralose (splenda) has even been shown to DAMAGE your gut flora
balance by killing off good bacteria that are responsible for dozens of
functions to keep your body and immune system healthy.<br /><br />To make
things worse, most smoothie shop employees are clueless on what an
artificial sweetener even is... I'm not kidding! Just today, when I
stopped at my gym's smoothie shop, I asked the employee if the protein
powders they use in their smoothies have artificial sweeteners or if
they have any that use only natural sweeteners like stevia. He looked a
little confused, but replied that he "thinks" all of them are natural.
So I asked to see the bottle that they use, and sure enough... it
contained BOTH sucralose and acesulfame potassium. I chose to decline
any smoothies at this place, because they simply didn't have any healthy
options at all.<br /><br />If you haven't tried it already, the protein
powder that I've been using for the last year, which is naturally
sweetened with a blend of <strong>non-caloric natural sweeteners</strong>, AND is the <strong>best-tasting protein</strong> I've ever had, is <a data-cke-saved-href="http://natural.biotrust.com/shop.asp?p=LowCarb2&sid=smoothie120" href="http://natural.biotrust.com/shop.asp?p=LowCarb2&sid=smoothieblog" target="_blank">this protein here</a> (shockingly tasty!)<br /><br />Aside
from the artificially-sweetened protein powders that most smoothie
shops use, another problem is that many smoothie shops also use soy
protein, which is something you want to avoid if you want to lose fat.
Most soy protein comes from GMO soy, and also contains a high level of
both phytoestrogens and xenoestrogens, both of which can contribute to
hormonal issues in both men and women. I personally always stay away
from soy protein at all times. Remember, a little fermented soy like
miso occasionally is fine, but soy protein is the worst of the worst in
terms of concentrated estrogenic compounds.<br /><br />So as you can see in
today's article, about 99% of most smoothie shop smoothies are a
disaster for your health, almost always using deadly artificial
sweeteners in the protein powders, and/or as much as 80-100 grams of
sugar with the syrups and sugary liquid bases that they use. You're
better off making them at home with just frozen berries, raw nuts,
kefir, unsweetened almond milk, a good naturally sweetened protein, and a
little stevia if you need any more sweetness to it.<br /><br />My good friend Dr Jonny Bowden, has another <strong><a data-cke-saved-href="http://truthaboutabs.unleashyourthin.com/fruitysnacks/smoothie120?noe1" href="http://truthaboutabs.unleashyourthin.com/fruitysnacks/smoothie120?noe1" rel="nofollow">warning about smoothies for you here</a></strong>.<br /><br />PS -- if you liked today's article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.<br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal Trainer<br />
Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-1646371691588569112013-12-31T15:41:00.001-05:002014-01-01T13:19:41.873-05:00How peppermint, banana, and green apple can increase fat lossToday's article shows you an eye-opening (and unusual) study that shows how certain smells can actually INCREASE your fat loss... very interesting stuff!<br />
<br />
Here goes...<br />
<br />
<b>The Fat-Burning "Sniff Trick": How Mint, Banana, and Apple Scents Boost Fat Loss</b><br />
<br />
Do you realize that if you were blindfolded and plugged your nose<br />
that you couldn't tell if you were eating an apple or an onion?<br />
<br />
It's true! You can even test it yourself!<br />
<br />
You see, our olfactory sense (brainiac translation = "our sense<br />
of smell") is directly tied in with our brain's perception of<br />
what we eat, and as recent research has concluded...<br />
<br />
...how MUCH we eat!<br />
<br />
Here's why it's important and how it can help YOU shave off<br />
inches over the next month and even ultimately reach your<br />
fat loss goal:<br />
<br />
<b>Scientific discovery "tricks" your body for faster fat loss...</b><br />
<br />
A 1999 project conducted two randomized, double-blind studies<br />
consisting of over 3,000 subjects who had at least 10 lbs to<br />
lose.<br />
<br />
In addition, 3/4 of the subjects also were psychologically<br />
affected by their weight, claiming:<br />
<br />
* Impaired sex life<br />
* Bad feelings about overeating<br />
* Lack of energy, and<br />
* Poor self-image<br />
<br />
Each test subject was directed to NOT make any changes to their<br />
nutrition or exercise program except for one thing:<br />
<br />
One test group was directed to sniff a specific aroma prior to<br />
eating their meals and whenever they felt hungry.<br />
<br />
Specifically, here's what they smelled:<br />
<br />
Month 1 & 4: Peppermint<br />
Month 2 & 5: Banana<br />
Month 3 & 6: Green Apple<br />
<br />
The other group (the "control" group) was given a placebo<br />
inhalent that simply smelled like detergent.<br />
<br />
At the end of the study, the subjects who were given the "smelly"<br />
inhalents reported:<br />
<br />
* 50% decrease in food cravings<br />
* Decreased appetite<br />
* No nagging hunger pains<br />
* Much less "snacking"<br />
<br />
And get this...<br />
<br />
* 497% more weight that they lost! <br />(19.15 lbs average vs. only 3.85 lbs in control group)<br />
<br />
<b>Here's why it works...</b><br />
<br />
One of the factors that tells your brain that you're "full" is<br />
your sense of smell as you bring food up to your mouth to eat.<br />
<br />
Literally, after your brain senses it's "smelled enough", it<br />
tells your body you're full and it's time to stop eating.<br />
<br />
By smelling the three aromas, you're able to "trick" the body<br />
into eating less and therefore consuming less calories (and you<br />
know what THAT means, right?)<br />
<br />
<b>Now, here's what you need to do...</b><br />
<br />
<b>1.</b> Find yourself 3 different essential oils (even candles will<br />
work if you can find them) that match the 3 used in the study:<br />
<br />
* Peppermint<br />
* Banana<br />
* Green Apple<br />
<br />
(I found $2 "tester" vials online for these 3 scents.)<br />
<br />
<b>2.</b> Use each scent for one month and then switch.<br />
<br />
(I don't know why this is important but it's how they conducted<br />
the study so I'm sure there's a reason. Why fix what isn't<br />
broken?)<br />
<br />
<b>3.</b> Keep the scent handy throughout the day and sniff it in the<br />
following instances:<br />
<br />
* 5 minutes prior to your "main" meals<br />
* 5 minutes prior to any planned snacks<br />
* Any time you feel feel hungry<br />
<br />
<b>4.</b> To "sniff properly" (I know...sounds strange, right?), plug up<br />
one nostril and sniff the scent 3 times through the other and<br />
then switch.<br />
<br />
Do this 3 times for each side (total of 18 sniffs) at the<br />
designated times.<br />
<br />
Enjoy your new found fat loss results, appetite control, and less cravings!<br />
<br />
If
you thought this little fat loss trick was interesting, wait til you
see the powerful fat burning tricks we have for you on the page below...<br />
<br />
<b><a href="http://www.secretweightlosstrick.com/101-weight-loss-tricks.html" target="_blank">101 More Sneaky Fat-Burning Tricks</a></b> (all are simple yet powerful, just like the one I described in this email)<br />
<br />
<br />
Here's a sample of some of the innovative and unique tips you'll find inside the new manual that I co-authored on that page:<br />
<br />
<ul>
<li><b>Trick #1</b>: The simple twist to your morning routine that INSTANTLY jump-starts your metabolism and boosts fat-burning by as much as 30%!<br /></li>
<li><b>Trick #5:</b> The beverage you've been WARNED to stay away from...but new-found studies reveal the shocking health benefits jam packed in this potent anti-aging/fat-burning "elixer"!<br /></li>
<li><b>Trick #15:</b> The amazing "super food" that in one clinical study, dissolved away more than 10 extra pounds in twelve weeks...WITHOUT DIETING or any other lifestyle changes!<br /></li>
<li><b>Trick #24:</b> Your "Emergency Response Plan" for those times when you know you ate too much and you're worried those extra calories are speeding straight toward your hips, belly, and thighs! (This little trick will save your ass -- literally -- and divert your fat-storing hormones just in the nick of time!)<br /></li>
<li><b>Trick #69:</b> The most overlooked exercise strategy that even the "big boys" at the gym are unaware of...but when YOU use this technique, you'll NATURALLY raise your age-defying, fat melting Growth Hormone levels by as much as 4,000% (No...that is NOT a typo)!<br /></li>
<li><b>Trick #57: </b> SHOCKING! Japanese researchers unlocked a strange biological trigger that tricks the brain into REDUCING blood sugar and short-circuiting fat storage...even WHILE you watch TV!<br /></li>
<li><b>Trick #70:</b> I NEVER see anyone using this exercise technique in public but this "mini-workout" is a powerful way to work your muscles for an instant metabolic turbo-boost (works especially well at work)!<br /></li>
<li><b>Trick #99: </b> A CANDLE trick that can naturally balance hormones, build muscle, AND burn fat?! It's true!</li>
</ul>
<br />
=> <b><a href="http://www.secretweightlosstrick.com/101-weight-loss-tricks.html">Get started with ALL 101 sneaky fat-burning tricks here</a></b> (brand new and $30-off right now!)<br />
<br />
<br />
Remember,
like I mentioned yesterday, just try at <b>least 10 out of the 101 sneaky
tricks in the first week</b>, and you WILL see a leaner body in 7 days. <br />
<br />
Enjoy your leaner body and faster metabolism!<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-65347186649941374012013-12-23T14:17:00.002-05:002013-12-23T14:17:29.474-05:00Amazing Paleo Fudgy Brownie Recipe (gluten-free, reduced-carb)I tried these Paleo Fudgy Brownies a few weeks ago and they blew me
away! Wow, they were un-freakin-believable. Try the recipe below and
you won't be disappointed. <br /><br />I got this recipe from my friend Diana Keuilian, who has an amazing compilation of 7 recipe guides called <a href="http://tinyurl.com/kg2qhpa" rel="nofollow" target="_blank"><i>Family-Friendly Fat-Burning Meals</i></a>, which is very unique and different from many recipe guides I've seen, and I've loved the ideas in them.<br /><br />Anyway,
I met up with Diana and her husband for dinner while I was in
California a few weeks back, and Diana gave me this goodie-bag of some
of her Paleo creations... One of the goodies she gave me was her Paleo
Fudgy Brownies from the recipe below and they are out of this world! <br /><br />You'd
never believe they don't have the typical junk that most brownies
contain such as wheat flour, sugar, and vegetable oils. Instead, as you
can see below, she uses the natural sweetener honey (which actually has
some health benefits compared to sugar), and almond flour instead of
wheat flour, which makes these brownies a bit lower-carb than most
brownies and also gluten-free. And of course, she uses healthy coconut
oil instead of the typical vegetable oil, which is terrible for you.<br /><br />Ok, here's Diana's amazing brownie recipe below... they really are something special.<br /><br /><strong>Diana's World Famous Paleo Fudgy Brownies</strong> <br /><br />Here’s what you need:<br /><br />
<br />
<ul>
<li> ½ cup coconut oil</li>
<li> 4 ounces dark chocolate, chopped (85% cacao, or 100% bakers chocolate)</li>
<li> 2/3 cup raw honey</li>
<li> 2 whole eggs</li>
<li> 1 teaspoon vanilla extract</li>
<li> 2/3 cup blanched almond flour</li>
<li> ¼ teaspoon baking soda</li>
<li> ½ cup chopped walnuts</li>
</ul>
<br />1. In a medium saucepan melt coconut oil, chocolate and honey over low heat, stirring constantly. Remove from heat; cool.<br /><br />2.
Meanwhile, grease an 8x8x2-inch or 9x9x2-inch baking pan; set aside.
Stir the eggs, 1 at a time, into the chocolate mixture. Stir in the
vanilla. <br /><br />3. In a small bowl stir together the almond flour
and baking soda. Add almond flour mixture to chocolate mixture; stir
just until combined. Stir in walnuts. Spread into prepared pan.<br /><br />4.
Bake in a 350 degree oven for 30 minutes for 8-inch pan or 25 minutes
for 9-inch pan. Cool on a wire rack. Chill for 20 minutes in the fridge
before cutting into bars.<br />-------------<br /><br />Try these! I LOVED this recipe. <br /><br />And
Diana has a TON of incredible recipe ideas that are quite different
than typical recipe manuals... it's very creative and gives you ideas
for breakfasts, lunches, dinners, and desserts you've never thought of
before, or didn't know that it was possible to make healthy.<br /><br />Diana is having a sale on all 7 of her guides compiled into one and it's a pretty special deal:<br /><br />=> <strong><a href="http://tinyurl.com/kg2qhpa" rel="nofollow" target="_blank">Family-Friendly Fat-Burning Meals</a></strong> (on sale; gluten-free, Paleo, and delicious)<br /><br /><br />You WILL enjoy these as much as I have!<br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal Trainer<br />Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-66544983617067534842013-12-10T14:26:00.000-05:002015-12-20T15:24:40.555-05:00How to make healthy hot cocoa (boosts metabolism too!)You might have heard the news about my newest co-authored fat loss manual called <i><a href="http://www.truthaboutabs.com/101-sneaky-tricks.html" target="_blank">Do This, Burn Fat: 101 Sneaky (Yet Simple) Tricks to Lose Fat Fast</a></i>
and today's healthy metabolism-boosting hot cocoa idea is Trick #2 out
of the 101 sneaky fat-burning tricks inside this new manual.<br />
<br />
Here's how to do it:<br />
<br />
<strong>TRICK #2: Drink hot cocoa, but ONLY this homemade recipe.</strong> <br />
<br />
If
you have a chocolate weakness, this will not only help you survive…but
burn more fat in the process. Plus, this concoction is LOADED with
super powerful antioxidants in the cocoa which can fight the aging
process, control blood sugar, and help maintain healthy blood pressure.
Not only that, but it contains healthy fats called MCTs that can even
have a slight metabolism-boosting effect as well as immune-boosting
benefits.<br />
<br />
Here goes… <br />
<br />
Buy some unsweetened organic cocoa
powder (NOT the pre-packaged hot chocolate garbage that is usually
loaded with sugar, corn syrup solids, and hydrogenated oils) and mix a
heaping Tbsp of organic cocoa with 10-12 oz of unsweetened almond milk, coconut milk, or non-homogenized pasture-raised milk
(or if you prefer, you can use coffee or a brewed unsweetened
chocolate tea as the base liquid) in a small saucepan over very LOW
heat. <br />
<br />
Using a whisk can help blend the cocoa evenly. I then
add about 2-3 tbsp of coconut cream from a can to add more healthy fats (a
source of MCTs) to this delicious healthy hot cocoa. You can find canned
organic coconut milk in the Asian section of almost any grocery store.
If you prefer, instead of coconut cream, or in addition, you can also use grass-fed heavy cream, which has it's own <a href="http://www.truthaboutabs.com/dairy-fat-is-healthy.html" target="_blank">set of health benefits</a> -- Organic Valley and Kalona are 2 great brands of pasture-raised cream we've found in stores near us.<br /><br /> Add some stevia (for added sweetness without any added grams of sugar) and a touch of vanilla extract while stirring over the
low heat, and in a few minutes, you’ll have a delicious, creamy, frothy
mug of healthy hot cocoa -- WITHOUT all of the sugar and trans fats that
are loaded into a typical pre-packaged hot cocoa mix.<br />
<br />
You can also add a half scoop of your favorite vanilla or chocolate protein powder (<a href="http://bestgrassfedwhey.com/" target="_blank">this is my favorite high quality grass-fed protein I've found</a>) while stirring this mix
together on the stove if you want a little protein boost from this hot cocoa too! In the final drink concoction, you’ll get the
satisfying shot of chocolate along with muscle-feeding, fat-burning
protein, a nice dose of fiber from the cocoa, healthy fats from the
coconut cream (including powerful medium chain triglycerides), and a
mega-shot of healthy antioxidants overall too! <br />
<br />
You end up with a
super healthy hot cocoa that has virtually no sugar, so you can avoid
the wild blood sugar spike you get with normal hot cocoa.<br />
<br />
<strong>Bonus healthy hot cocoa tip: </strong>
If you like coffee, feel free to use an organic coffee as the liquid
base for making this hot cocoa, or use a shot of espresso to the final
hot cocoa to make a mocha flavor. The antioxidants in the coffee are
different than some of the antioxidants in the cocoa and work
synergistically together to give you even more of a potent antioxidant
1-2 punch!<br />
<br />
Choose organic cocoa and organic coffee as much as you
can because always remember that pesticide and herbicide residues that
can be in the conventional versions of these can cause estrogenic
effects in both men and women, which only makes fat loss harder.
Pesticides are a form of what’s called “xenoestrogens” and have many
negative consequences in your body besides causing more difficult fat
loss. The more that consumers demand organic products, prices will
continually keep coming down, and it’s a shift in our society that’s
long overdue.<br />
<br />
If you liked this metabolism-boosting healthy hot cocoa idea, you're going to LOVE the fat-burning tricks on the <a href="http://www.truthaboutabs.com/101-sneaky-tricks.html">next page</a>.<br />
<br />
<a href="http://www.truthaboutabs.com/101-sneaky-tricks.html"><img alt="http://www.truthaboutabs.com/101-sneaky-tricks.html" height="115" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEgYJJK-a6VEpBrHUtT3yN4bp4cp-10piwePj8FBTC1kbzmzu3XpCNFg2jh2acyUfl4knryyTZscrwwpHyuRqD6M_u3pEV-c3krPUCYzrrY_LUWeiLjZIBi6qoSAVegZJRiuATcpuTVWM8Vxt5_TiGxbuyrAxOTLSg=s0-d-e1-ft" width="280" /></a><br />
<br />
Enjoy!<br />
<br />
PS
-- if you liked today's healthy hot cocoa idea, please fwd this email
on to any of your friends, family, or co-workers that would enjoy this
delicious drink too!<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
<br />Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-67678999545839849932013-12-08T16:33:00.002-05:002013-12-08T16:33:41.071-05:00Do THIS, Burn Fat: 101 Sneaky (Yet Simple) Tricks to Lose Fat FastWe have exciting news for you today! <br />
<br />
I recently teamed up with best-selling author Jeff Anderson and we have co-authored a brand new powerful fat loss manual called <a href="http://www.secretweightlosstrick.com/101-weight-loss-tricks.html" target="_blank"><i>Do This, Burn Fat: 101 Sneaky (Yet Simple) Tricks to Lose Fat Fast</i></a> (and it's on sale for $30-off right now!)<br />
<br />
From
the feedback we've gotten thus far, people are LOVING the fact that
this isn't some overly-complicated program that seems impossible to
follow... Instead, it's literally a giant list of 101 scientific "quick
tips" you can put to use right away for getting better and faster
results from ANY program -- or with NO program at all!<br />
<br />
And it's
drop dead SIMPLE to follow... you don't have to implement all 101 tips
to actually get results. Just start with 10 of your favorite tips you
find in the manual and implement those in the first 7 days, and you WILL
see noticeable results in one week! Then, just add 3 more of the 101
tips per week in order to keep your accelerated fat-burning on pace and
to prevent your fat loss from stalling.<br />
<br />
Here's a sample of some of the innovative and unique tips you'll find inside this new manual:<br />
<br />
<br />
<ul>
<li><b>Trick #1</b>: The simple twist to your morning
routine that INSTANTLY jumpstarts your metabolism and boosts fat-burning
by as much as 30%!</li>
<li><b>Trick #5:</b> The beverage you've been WARNED to
stay away from...but new-found studies reveal the shocking health
benefits jam packed in this potent anti-aging/fat-burning "elixer"!</li>
<li><b>Trick #15:</b> The amazing "super food" that in one
clinical study, dissolved away more than 10 extra pounds in twelve
weeks...WITHOUT DIETING or any other lifestyle changes!</li>
<li><b>Trick #24:</b> Your "Emergency Response Plan" for
those times when you know you ate too much and you're worried those
extra calories are speeding straight toward your hips, belly, and
thighs! (This little trick will save your ass - literally - and divert
your fat-storing hormones just in the nick of time!)</li>
<li><b>Trick #69:</b> The most overlooked exercise strategy
that even the "big boys" at the gym are unaware of...but when YOU use
this technique, you'll NATURALLY raise your age-defying, fat melting
Growth Hormone levels by as much as 4,000% (No...that is NOT a typo)!</li>
<li><b>Trick #57: </b> SHOCKING! Japanese researchers
unlocked a strange biological trigger that tricks the brain into
REDUCING blood sugar and short-circuiting fat storage...even WHILE you
watch TV!</li>
<li><b>Trick #70:</b> I NEVER see anyone using this
exercise technique in public but this "mini-workout" is a powerful way
to work your muscles for an instant metabolic turbo-boost (works
especially well at work)!</li>
<li><b>Trick #99: </b> A CANDLE trick that can naturally balance hormones, build muscle, AND burn fat?! It's true!</li>
</ul>
<br />
=> <b><a href="http://www.secretweightlosstrick.com/101-weight-loss-tricks.html" target="">Get started with ALL 101 sneaky fat-burning tricks here</a></b> (brand new and $30-off right now!)<br />
<br />
<br />
Remember,
just try at least 10 out of the 101 sneaky tricks in the first week,
and you WILL see a leaner body in 7 days! Have fun with this,<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal Trainer<br />
<br />Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-79977850900397755112013-11-08T22:55:00.001-05:002013-11-14T12:30:04.268-05:00Is THIS causing allergies, asthma, obesity & disruption of appetite hormones?As you've probably noticed, I've been researching quite a bit lately
about all of the various functions of our gut flora (good bugs and bad
bugs in our guts), and all of the dramatic effects to our health,
including our weight, skin conditions, brain health, asthma, allergies,
digestion issues, and frequent sickness.<br />
<br />
Last week, I talked about some of the fascinating research showing differences in <a href="http://www.truthaboutabs.blogspot.com/2013/11/do-you-have-slender-gut-microbes-or.html" target="_blank">gut flora populations between obese and slender people</a>.<br />
<br />
Today,
I found a few more nuggets that I wanted to share with you that are
really interesting... It's a couple more excerpts from the
super-interesting new book I've been reading by Michael Pollan called <a href="http://www.amazon.com/gp/product/1594204217/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1594204217&linkCode=as2&tag=truthaboutabs-20" target="_blank"><i>Cooked</i></a>, and it tells a lot about the importance of our "microbiome" in our guts:<br />
<br />
First,
Pollan talks about how the diversity and health of our gut flora starts
all the way back to birth... He talks about how natural child birth
exposes the baby to it's first blast of beneficial bacteria that
immediately begin to colonize the baby's body (an important part of
building their immune system from day 1) ...
<br />
He continues, "<i>Children born by Cesarian Section, a far more
hygienic process, take much longer to populate their intestinal tract,
and never acquire quite the same assortment of bugs. Some researchers
believe this could help explain the higher rates of allergies, asthma,
and obesity observed in children born by Cesarian</i>".<br /><br />
He then goes on to explain the results of a study of 15,000 children
in 5 European countries, which basically concluded that children who
grew up on farms and were exposed to more microorganisms from dirt,
livestock, etc had more robust immune systems and had lower rates of
allergic diseases. The study also mentioned that children in Waldorf
schools who ate more fermented vegetables and received fewer antibiotics
and fever-reducing drugs also had better immune systems and lower rates
of disease.<br />
<br />
And it gets even MORE interesting, as Pollan continues:<br />
<br />
"<i>The
average child in the developed world has also received between ten and
twenty courses of antiobiotics before his or her 18th birthday, an
assault on the microflora the implications of which researchers are just
beginning to reckon.</i><br />
<br />
<i>Consider the saga of the once-common
stomach bacteria Helicobacter pylori. Long considered the pathogen
responsible for causing peptic ulcers, the bacterium was routinely
attacked with antibiotics, and as a result has become rare -- today,
less than 10% of American children test positive for H. pylori. Only
recently have researchers discovered it also plays a positive role in
our health: H. pylori helps regulate both stomach acid and ghrelin, one
of the key hormones involved in appetite. People who have been treated
with antibiotics to eradicate the bacterium <b>gain weight</b>, possibly because the H. pylori is not acting to regulate their appetite.</i>"<br />
<br />
Once
again, this is yet more evidence that our health is being harmed by our
overly sanitized modern world with hand sanitizers every where you
look, a constant "war on bacteria" and a sterilized food supply that
lacks the natural microbes food was meant to contain, and
over-prescription of antibiotics by just about every single doctor for
common colds and many other minor sicknesses that don't need
antibiotics.<br />
<br />
And as you can see, the dramatic reduction or
eradication of H pylori in the guts of most people in the developed
world these days is now being shown to be disrupting the hormones that
regulate our appetite!<br />
<br />
Check out this video below for some more
shocking info on whether YOUR gut microbes are out of balance and making
you gain weight, as well as digestion and immune problems:<br />
<br />
<b><a href="http://natural.toxicbellybugfix.com/?sid=bugblog2" rel="nofollow" target="_blank">Is YOUR gut overloaded with toxic gut microbes crowding out the good probiotics?</a></b> (important stuff)<br />
<br />
<br />
PS -- if you liked today's article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.<br />
<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-45125440407870751662013-11-03T15:44:00.002-05:002013-11-06T14:39:50.835-05:00Do you have "slender" gut microbes or "obese" gut bugs?If you've been reading my newsletters for a while, then you know one of
the biggest things I talk about is the importance of all those trillions
of little "critters" in your gut (your probiotics, and the balance
between good and bad bugs in your gut) that regulate so many important
aspects of your health, including your immune system, digestion, your
weight, and even brain health according to some recent studies.<br />
<br />
After
all, as you may have heard, we have 10x the amount of microbes in our
body compared to the number of our own human cells in our body.
Clearly, those 100 trillion "bugs" in your body control a LOT about your
health considering they outnumber our own cells 10 to 1.<br />
<br />
Well, recently I've been reading the thought-provoking new book by Michael Pollan called <a href="http://www.amazon.com/gp/product/1594204217/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1594204217&linkCode=as2&tag=truthaboutabs-20" target="_blank"><i>Cooked</i></a>, and I ran across this excerpt, which is important and fascinating:<br />
<br />
<i>"Indeed,
the microbiota may play an important role in regulating our weight. It
has long been known that feeding antibiotics to livestock makes them
gain more weight on the same amount of feed, and though the mechanism
has not been identified, intriguing new clues are emerging. A group of
researchers at Washington University in St. Louis discovered that the
types of bacteria dominant in the gut of obese individuals (in both mice
and humans) are very different from those found in slender people, and
that the different species of gut bacteria metabolize food more or less
efficiently. <br /><br />This suggests that the amount of energy we obtain
from a given amount of food may vary depending on the kinds of microbes
living in your gut. So might changing the composition of our gut
bacteria in turn change our weight? Possibly: The researchers found
that when they transferred bacteria from the gut of fat mice into
germ-free mice, the germ-free mice gained nearly twice as much weight as
when they received gut bacteria from skinny mice. Other research has
found that specific gut microbes, such as Helicobacter pylori (which are
killed by antibiotics), play a role in regulating the hormones that
control appetite."</i><br />
<br />
As you can see, the irresponsible use of
antibiotics in livestock in the last 50 years and also the
over-prescription of antibiotics in humans for every little minor
sickness has been devastating the guts of humans and possibly making us
fat just like livestock fatten up with the use of antibiotics.<br />
<br />
This
excerpt also raises intriguing points about the importance of our gut
probiotics in regulating our weight considering the information about
different gut microbes in obese vs slender people.<br />
<br />
Check out this
video below for some more shocking info on whether YOUR gut microbes
are out of balance and making you gain weight, as well as digestion and
immune problems:<br />
<br />
<b><a href="http://natural.toxicbellybugfix.com/?sid=bugblog" rel="nofollow" target="_blank">Is YOUR gut overloaded with toxic gut microbes crowding out the good probiotics?</a></b> (important stuff)<br />
<br />
<br />
PS -- if you liked today's article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-29365149498727148672013-10-24T19:03:00.005-05:002016-03-08T20:23:25.360-05:00Your EXACT vitamin D status in YOUR city (important immune system info for winter)As you know from the <a href="http://truthaboutabs.blogspot.com/2012/10/important-seasonal-vitamin-d-info-that.html" target="_blank">blog post</a>
I sent out last week, this is a crucial time of year (end of October)
for your health, as your blood vitamin D levels will start dropping, and
this is one of the main reasons that most people get sick in the
winter, as lower vitamin D levels reduces the strength of your immune
system. Low vitamin D levels can also <strong>harm your hormonal balance</strong> too, and can even be one of the major causes of low-T in men.<br />
<br />
And
I'm sure you've heard about the plethora of studies linking higher
vitamin D levels to lower risks of cancer, heart disease, diabetes, and
many other diseases.<br />
<br />
Obviously, paying attention to your vitamin D levels is <strong>extremely</strong> important to your health! <br />
<br />
But is supplemental D as good as the sun? Almost, but not quite...<br />
<br />
Sure, you can supplement with a <a href="http://tracking.athleticgreens.com/aff_c?offer_id=377&aff_id=1018&url_id=341" rel="nofollow" target="_blank">good oil-based vitamin D3</a>
throughout the winter. I personally do this in winter, although I
don't supplement in the summer since I personally get plenty of daily
sun with outdoor activities like hiking and biking, and if you
supplement too much in the summer, your D levels could actually go too
high (this is rare though). <br />
<br />
However, many vitamin D researchers
believe that the D obtained from mid-day sun produced in your skin (and
then absorbed into your bloodstream) from exposure to UVB rays is the
best utilized source of vitamin D in your body, and more effective than
any oral vitamin D. <br />
<br />
So even though you can supplement with D3 in
the fall and winter, I prefer to try to get as much D as I can from the
sun until the point in the year known as the "<strong>vitamin D winter</strong>", which is different based on what latitude you live. <br />
<br />
As I mentioned in <a href="http://truthaboutabs.blogspot.com/2012/10/important-seasonal-vitamin-d-info-that.html" target="_blank">this detailed blog post</a>
about this topic, expert vitamin D researcher, Dr Joseph Mercola
estimates that the sun needs to be higher in the sky than approx 30-40
degrees above the horizon in order for UVB rays to be strong enough to
trigger vitamin D production in the body. He previously estimated this
as 50 degrees above the horizon, but later modified that stance after
some additional research into it.<br />
<br />
I think 30 degrees in the sky
is a bit low, and would not be high enough to trigger vitamin D
production if there's any haziness in the sky, smog, or air pollution.
On the other hand, as an example, if you're hiking in the mountains at
9000 feet elevation with clean air and clear skies, a sun angle of 30
degrees above the horizon might be just barely a high enough sun angle
to produce vitamin D in your body.<br />
<br />
I recently found a table on a <a href="http://aa.usno.navy.mil/data/docs/AltAz.php" target="_blank">Navy website</a>
that gives you exact calculations of the sun's height in the sky on any
day of the year and at any location -- latitude being the key here.<br />
<br />
For
example, I've been on a road trip through California this past week,
and we did some hiking near Los Angeles the other day. Because Los
Angeles has a significant amount of air pollution, I was looking to see
how long during the day the sun went above 40 degrees height in the sky,
since 30 degrees height would not be sufficient for UVB rays to
penetrate the LA smog. According to that Navy sun angle table, the sun
angle was above 40 degrees from <span class="aBn" data-term="goog_1280181323" tabindex="0"><span class="aQJ">11:10 am</span></span> to approx <span class="aBn" data-term="goog_1280181324" tabindex="0"><span class="aQJ">2 pm</span></span> Pacific time on Oct 22 (with a peak height in the sky of 44.6 degrees at <span class="aBn" data-term="goog_1280181325" tabindex="0"><span class="aQJ">12:30 pm</span></span>),
the day we did the hike. This means there was about a 3 hour window
mid day to produce vitamin D if you were to get out in the sun on Oct
22. <br />
<br />
Once we get to <span class="aBn" data-term="goog_1280181326" tabindex="0"><span class="aQJ">Nov 22nd</span></span>,
the peak sun height is only approx 35 degrees max height in the sky
mid-day, and considering the air pollution in LA, this is probably not a
high enough sun angle to produce vitamin D. This low sun angle will
continue through January before the sun gets high enough in the sky
again for vitamin D production in February in LA. So as you can see,
even in sunny Los Angeles, you have approximately 3 months per year as
your "vitamin D winter".<br />
<br />
A couple more examples of your time of day to produce Vitamin D based on different cities on Oct 24:<br />
<br />
<strong>New York City Sun Angle on Oct 24th:</strong><br />
<br />
Peak sun angle: 37.3 degrees height above horizon
<br />
Time above 35 degrees height = <span class="aBn" data-term="goog_1280181327" tabindex="0"><span class="aQJ">11:40 am to 1:40pm</span></span> approx.<br />
<br />
If
air pollution is heavier and you need a sun angle above 40 degrees, as
you can see, you can't produce any vitamin D at all in the end of
October in NYC. If it's an absolutely clear day with no clouds or smog,
perhaps you have 1 or 2 hours MAX mid day to still produce at least
some vitamin D in your skin. <br />
<br />
For comparison, in the highest sun angle month of <strong>June</strong>, in New York City latitude, you have approximately 8 hours in the day (<span class="aBn" data-term="goog_1280181328" tabindex="0"><span class="aQJ">9am to 5pm</span></span>)
that the sun angle is high enough in the sky to produce vitamin D, with
a peak sun height mid-day of approx 73 degrees above the horizon. <br />
<br />
Coincidentally,
those are the same hours each day that most people are locked inside
offices though, which is why many people can be vitamin D deficient even
in the summer months. Sadly, most people are also "sun-phobic" and
lather up with sunscreens when they do actually get outside, so this
also blocks any vitamin D production in the skin.<br />
<br />
<strong>Seattle Sun Angle on Oct 24th:</strong><br />
<br />
Peak sun angle: 30.4 degrees height above horizon<br />
<br />
Since
the sun barely gets above 30 degrees height in the sky, as you can see
we're already in the "vitamin D winter" in Seattle. Cities at a similar
latitude to Seattle would also be in the "vitamin D winter" already.<br />
<br />
<strong>Dallas Texas Sun Angle on Oct 24th:</strong><br />
<br />
Peak sun angle: 45.2 degrees height above horizon<br />
<br />
Since
Dallas weather might have some typical haze and/or smog, we'll assume
that we need at least a 40 degree sun angle to produce vitamin D...<br />
<br />
Time above 40 degrees height = <span class="aBn" data-term="goog_1280181329" tabindex="0"><span class="aQJ">11:40 am to 2:35 pm</span></span> approx.<br />
<br />
As
you can see, at the end of October in Dallas, Texas, you still have at
least a 3-hour window mid-day on a sunny day that you could produce
vitamin D if out in the sun without sunscreen on. It's possible that
window is a little more than 3 hours if the minimum sun angle is a
little lower than 40 degrees.<br />
<br />
<strong>Your "vitamin D winter" at your latitude...</strong><br />
<br />
What
you can see from these examples is that in many parts of the northern
hemisphere, based on how far north you live, you could already be in
your "vitamin D winter", whereas in more southern locations of the US or
Europe, you could still have a few weeks of good mid-day sun remaining
for vitamin D production to keep you healthy and with a strong immune
system this winter. If your blood levels of vitamin D are in an optimum
range of approx 50-80 ng/dl, it may take more than 30 days without sun
this fall/winter for your levels of vitamin D to dwindle to lower levels
that start to affect your immune system.<br />
<br />
Note that Miami has a
max sun angle of 40 degrees height in the sky in the end of December,
which represents the lowest sun angle of the year in the northern
hemisphere. So you can likely produce vitamin D all 12 months of the
year in Miami, as well as Hawaii, which is the lowest latitude location
in the US.<br />
<br />
As a general guideline, for the northern half of the
US, your vitamin D winter is approximately from mid-October through the
end of February. In Canada, this would be a few weeks longer on both
ends. The same guidelines would apply for Europe at similar examples of
latitude that I gave in this article.<br />
<br />
<strong>The Takeaway...</strong><br />
<br />
The big takeaway from this is that <a href="http://tracking.athleticgreens.com/aff_c?offer_id=377&aff_id=1018&url_id=341" rel="nofollow" target="_blank">vitamin D supplementation</a>
might be necessary for you if you want to keep a strong immune system
and hormone balance from approximately October through March if you live
north of an imaginary line from Atlanta to Los Angeles (both are around
34 degrees North Latitude). If you live further south of this, your
"vitamin D winter" will be shorter, and if you get as far south as Miami
or Hawaii, you can actually produce vitamin D all 12 months of the year
on a clear sunny day at mid-day.<br />
<br />
Note that new research is
showing that you NEED good levels of vitamin K2 if you're supplementing
with vitamin D3. Vitamin K2 is essential for the proper utilization of
vitamin D in your body. Vitamin K2 can be found in grass-fed dairy fat
(butter and cream), organ meats, and is also supplied in <a href="http://superfoodscocktail.com/" target="_blank">Athletic Greens, which is my favorite drink that I use first thing</a> every morning.<br />
<br />
Speaking
of vitamin K2 and it's relationship to preventing calcification in the
body (in joints, arteries, etc), please make sure to also <a href="http://www.truthaboutabs.com/dairy-fat-is-healthy.html" target="_blank">read my article about vitamin K2 in dairy fat and how this helps PREVENT heart disease</a>.
This is something not many people understand, considering that dairy
fat has been falsely implicated in heart disease since the anti-fat
propaganda became popular in the 80's.<br />
<br />
<br />
PS -- if you liked today's article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-61227883254756243812013-09-26T22:35:00.003-05:002013-09-26T22:35:53.342-05:00Eat ONE handful of this before meals to accelerate fat lossThis is such a powerful little tip that most people overlook it, or
don't take it seriously. But I've had clients in the past that got
great results from implementing even such a simple trick like this into
their daily routine...<br /><br />Here it is:<br /><br />About 20 minutes before both your lunch and dinner, grab <strong>ONE handful</strong> of any type of healthy nuts, such as raw almonds, pecans, walnuts, macadamias, etc. Just ONE handful!
<strong>There's 2 powerful things this accomplishes:</strong><br /><br /><strong>1.</strong>
What this does is that the healthy fats, fiber, and protein in the nuts
sends a signal to your brain that basically reduces your appetite
because it sensed the nutrients thereby taking the "edge off" so you're
not extremely hungry when you start your actual meal. <br /><br />This
means you automatically will eat less calories in your lunch or dinner
because your brain has had 20 minutes to adjust appetite accordingly.<br /><br /><strong>2.</strong>
The other thing that this little trick accomplishes is that the fiber,
protein, and healthy fats in the handful of nuts goes to your stomach 20
minutes before the meal and therefore slows down the absorption of any
carbohydrates that you might eat with your lunch or dinner. This helps
to slow and control your blood sugar response from the meal and also the
insulin response. <br /><br />This is a 2nd reason that this trick controls your appetite by avoiding "<strong>hormonal hunger</strong>"
caused by insulin. What I mean by this is that if you do this trick
before your lunch, you'll have a lower insulin response and therefore be
less likely to "need" a mid-day snack, because you won't be subject to
hormonal hunger attacks.<br /><br />Now if you want yet another trick that
you can try in your daily routine to accelerate fat loss, my friend and
Nutritionist Josh Bezoni shows you a rather obscure, but powerful
fat-burning meal that you can use TWICE a day, and only takes 60 seconds
to make...<br /><br /><strong>==> <a href="http://natural.onedayfatloss.com/?sid=1dayblog" rel="nofollow" target="_blank">Eat THIS twice a day for accelerated fat loss</a> (takes only 60 seconds to make)</strong><br /><br />Enjoy!<br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal Trainer<br />
Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-71415014140007252932013-09-16T16:25:00.006-05:002013-09-16T16:25:58.411-05:00These foods and herbs protect your hormones (can even improve sex!)I keep seeing study after study showing some shocking hormonal
declines in both men and women in recent decades. The testosterone
level decline in men is even affecting men as early as their 20's and
30's, with even worse effects on men 40+.
<br />
<div>
<div>
This article will also be helpful for women too, so don't think this is solely a "manly" article about T levels.<br /><br />A
couple of the reasons for the suffering T levels in men and just
general hormonal imbalances in women are increasing estrogenic chemicals
that we're exposed to from not only pesticides in our food supply
(that's one major reason I choose to eat organic about 90% of the time),
but also chemicals in water pollution, and even harmful <a href="http://truthaboutabs.blogspot.com/2012/05/does-danger-lurk-in-your-lotions-creams.html" target="_blank">estrogenic chemicals hiding in your lotions and shampoos</a> (this is why I choose natural shampoo instead of chemical-based shampoos).<br /><br />If that's not bad enough, <a href="http://truthaboutabs.blogspot.com/2011/10/link-between-air-pollution-and.html" target="_blank">some studies even link air pollution with excess abdominal fat</a>, which is just yet more proof that the further we degrade our environment, the effects on our health are very real.<br /><br />And here's another shocking thing that is killing testosterone levels (and sperm count) in men of all ages... yes, carrying a <a href="http://www.truthaboutabs.com/cell-phone-damages-crotch.html" target="_blank">cell phone in your pocket too many hours a day can decrease testosterone</a>
levels and sperm count. That article explains why. Not fun! That's
why I NEVER carry a cell phone in my pocket. I keep it off my body at
all times and just on a table.<br /><br />We're not done yet with the chemicals lurking out there that are out to get you... this <a href="http://truthaboutabs.blogspot.com/2012/01/this-chemical-turns-men-into-girly-men.html" target="_blank">article shows you a chemical found in paper receipts that you grab with your fingers</a> that harms your hormones and lowers T levels.<br /><br />But
even though it seems that the entire world is trying to crush our
testosterone levels from every angle, there are things you can do to
protect yourself and foods, herbs, and spices you can eat that help
boost T levels...<br /><br /><strong>Hormone-balancing tip #1:</strong><br /><br />We NEED to eat enough fat!<br /><br />Getting
adequate healthy saturated fats from grass-fed dairy, coconut oil,
whole eggs, and pasture-raised meats is one very important aspect in
raising those all important T levels in men and balancing hormones in
women too! People that are afraid of eating fats will end up with
hormonal imbalances, including low-T in men. Remember as I explain in <a href="http://www.truthaboutabs.com/dairy-fat-is-healthy.html" target="_blank">this article that dairy fat</a> can be VERY good for you if you choose the right type.<br /><br />Other
healthy fats like avocados (I eat 1 avocado daily, half at breakfast
and half at dinner), nuts, chia seeds, and a good quality olive oil can
also help naturally boost T levels in men, as well as balance hormones
in women.<br /><br /><strong>Hormone-balancing tip #2:</strong><br /><br />Teas and spices...<br /><br />Certain
teas like organic chamomile tea and organic green tea have been shown
to fight against xenoestrogens and thereby help to protect your T
levels!<br /><br />And even certain spices such as turmeric and ginger have
been found to have properties that help to fight xenoestrogens and
preserve your hormone balance.<br /><br /><strong>Hormone-balancing tip #3:</strong><br /><br />Certain veggies...<br /><br />Cruciferous
veggies (broccoli, cauliflower, kale, brussels sprouts) are
particularly potent at fighting against xenoestrogens as I explain in <a href="http://www.truthaboutabs.com/fat-burning-veggies.html" target="_blank">this article</a>.<br /><br />Plus, I bet you didn't know this one...<br /><br />This <a href="http://truthaboutabs.blogspot.com/2012/02/unusual-veggie-that-can-boost.html" target="_blank">article shows a surprising veggie that can even help boost a man's testosterone</a> levels.</div>
<div>
</div>
<strong>Hormone-balancing tip #4:</strong><br /><br />Manage stress better. <br /><br />If
you let stress get to you daily, this can eventually lead to adrenal
fatigue, and once you get adrenal fatigue, T levels can suffer as well.
Manage stress properly by getting 7.5 to 9 hours of sleep per night,
not letting daily stresses bother you, taking 2 minute breaks each hour
at work for deep breathing and relaxation, and even trying things like
meditation and yoga to help reduce stress.<br /><br /><strong>Hormone-balancing tip #5:</strong> <br /><br />Get enough sunshine! <br /><br />Keeping
your blood vitamin D levels above 50 ng/ml (most people are in the 20's
or 30's) is shown to significantly boost T levels in men. A side
benefit is maintaining high Vitamin D3 levels also helps protect you
from cancer, as well as keeps your bones strong. Note that you can't
produce vitamin D in your skin if you're wearing sunscreen. Plus, most
chemical-based sunscreens contain harmful estrogenic chemicals anyway,
so I personally stay away from them fully.<br /><br />Here's an important article and study showing how <a href="http://truthaboutabs.blogspot.com/2012/03/how-vitamin-d-can-make-you-equivalent.html" target="_blank">higher vitamin D levels can make you equivalent to 5 years younger</a>, including some exact recommendations to optimize and protect yourself.<br /><br /><strong>Hormone-balancing tip #6:</strong></div>
<div>
This is an herbal mixture that I personally use daily to help boost and protect my Testosterone levels... <strong><a href="http://natural.getprograde.com/k20.html?advert_id=testo916" target="_blank">All 5 of these herbal ingredients have been shown to have T-boosting effects</a> that are powerful</strong>. <br /><br />I hope you enjoyed all of these hormone-protecting tips!</div>
PS -- if you liked today's article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.<br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal Trainer<br />Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-81723548434864712013-09-11T17:02:00.006-05:002015-12-23T20:43:22.113-05:00Gluten-Free, low-carb, Paleo Italian Focaccia bread (amazing!)A few weeks ago, I was having dinner at my good friend Kelley
Herring's house... and you might know that Kelley is famous for her <a href="http://m231g.gfdesserts.hop.clickbank.net/?tid=breadblog" rel="nofollow" target="_blank">amazingly healthy desserts</a>. But I had no idea she also had an incredible recipe for Italian focaccia bread that can be whipped up in only 10 minutes!<br />
<br />
It
smelled amazing, but I still had my doubts. I mean, come on... just
how good could a wheat-free, grain-free, gluten-free, low-carb Italian
bread really taste?<br />
<br />
So I dipped a piece of Kelley's healthy
gluten-free, low-carb Italian Focaccia bread into some fresh
extra-virgin olive oil with garlic and spices and I was hooked
instantly... I felt like I was at a 5-star Italian restaurant dipping
fresh baked Italian bread in olive oil! <br />
<br />
And this combination of
Kelley's healthy Italian bread dipped in olive oil went PERFECT
combined with a great glass of red wine (btw, did you know that one
glass of <a href="http://www.truthaboutabs.com/red-wine-benefits.html" target="_blank">red wine a day is shown to improve your good bugs in your gut</a>, and reduce the bad bugs).<br />
<br />
Italian
Bread is probably the ONE thing that I miss eating on a mostly
Paleolithic grain-free diet (although I do have my cheat days here and
there) ... and if you've given up wheat-based bread (or grains, in
general), then you know you're doing a great thing for your health as
we've shown in dozens of articles in this newsletter...<br />
<br />
As a quick recap, some of the benefits of reducing or eliminating grains in your diet are: <br />
<br />
<ul>
<li>Reduce systemic inflammation</li>
<li>Maintaining lower and controlled blood sugar (which slows aging and boosts fat loss)</li>
<li>Healing digestive issues</li>
<li>Preventing damage to the intestinal wall that can be caused by gluten and lectins</li>
<li>Reducing bloat</li>
<li>Strengthening your immune system</li>
<li>Create a leaner, healthier body</li>
</ul>
<br />
But what about the cravings? You know, those times when nothing
but a hot, crusty piece of bread slathered in golden butter or dipped in
olive oil will do?<br />
<br />
Well, this is why I got so excited about
Kelley's herbed focaccia bread with all of its chewy, crusty, rustic
goodness - dipped in a garlic-spiked olive oil!<br />
<br />
Kelley just recently adapted this recipe from her <i><strong><a href="http://m231g.gfdesserts.hop.clickbank.net/?rd=bread&tid=breadblog" target="_blank">Better Breads</a></strong></i> manual<br />
<br />
This delicious focaccia bread recipe only took Kelley 10 minutes to whip up and then about 40 minutes in the oven.<br />
<br />
The
focaccia emerged from the oven crowned with a chewy, golden crust and
the perfect texture for sopping up the garlicky olive oil dipping sauce
and her incredible hearty Bolognese sauce that she made us for dinner,
which was served on top of spaghetti squash instead of pasta.<br />
<br />
Not
only will this recipe satisfy your craving for bread - but also provide
you with key nutrients that stoke your metabolism and help to burn
stubborn fat, including:<br />
<br />
• Protein - This is the power
nutrient that kicks up your body's production of glucagon- a key hormone
for fat-burning. And this Italian-inspired bread has a more protein
than standard wheat-based bread.<br />
<br />
• Medium Chain Triglyerides
(MCTs) - Found in coconut, these amazing fatty acids are burned by the
liver for energy - not stored as fat. Studies show that eating a diet
rich in MCTs can boost metabolism, improve blood sugar balance, benefit
heart disease risks and even protect against fatty liver.<br />
<br />
•
Fiber - Part of the fat-burning "trifecta" of nutrients (which also
includes protein and healthy fats), fiber is an essential part of a
healthy, lean-body diet. Fiber helps to stabilize blood sugar, improve
your digestion, facilitate detoxification and reduce hunger.<br />
<br />
If all this doesn't send you running to the kitchen, get this: <br />
<br />
This
recipe is also a great source of powerful antioxidants (thanks to the
herbs!). These powerful molecules supercharge your body's ability to
fend off the free radicals that contribute to physical aging and
degenerative disease.<br />
<br />
So, let's get right to the actual recipe...
here's Kelley's super-simple, fat-burning recipe that's sure to make
your house smell like Little Italy and put a smile on your face...<br />
<br />
<span style="font-size: medium;"><strong>Paleo Herb & Sun-Dried Tomato Focaccia Bread Recipe</strong></span><br />
(low-carb, gluten-free, high fiber and healthy fats)<br />
<br />
Servings: 12<br />
Active Mixing Time: 10 minutes<br />
Total Time: 50 minutes<br />
<br />
Ingredients<br />
<br />
• 5 pasture-raised eggs (or organic, omega-3 eggs)<br />
• 1 pack <a href="http://www.amazon.com/gp/product/B00113ZZ5U/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00113ZZ5U&linkCode=as2&tag=truthaboutabs-20" target="_blank">Let's Do Organic Creamed Coconut</a> (key ingredient; *details below about this)<br />
• ¼ cup organic virgin coconut oil, melted (or extra virgin olive oil)<br />
• ½ Tbsp. dried organic basil (an Italian herb blend and/or rosemary would be delicious too)<br />
• 2 tsp. organic garlic powder (to taste)<br />
• ¼ cup organic Parmesan cheese, divided <br />
• 5 organic sun-dried tomatoes packed in olive oil, sliced (try Mediterranean Organic)<br />
• ½ tsp. Sea Salt<br />
• ¾ tsp. baking soda<br />
<br />
*
For the "Let's Do Organic Creamed Coconut", this may not be in every
grocery store, but I found it in Whole Foods and also ThriveMarket.com online, or you can get it at the
amazon link above. This is VERY different than just coconut cream or
milk, as this contains the fiber from coconuts too, which is key to
making this recipe come out properly.<br />
<br />
Preparation<br />
<br />
1. Soften creamed coconut by placing packet in a bowl of warm water. Work with your hands to create a pourable consistency. <br />
2. Preheat oven to 300 F and lightly grease a 9" round cake pan (preferably stoneware). <br />
3. Add eggs, melted coconut oil, creamed coconut, sea salt and baking soda to a blender. Blend until very smooth (no lumps!).<br />
4. Pour batter into a medium mixing bowl and fold in herbs and parm cheese (if using). <br />
5. Pour into greased pan. Top with sliced sun-dried tomatoes and a little extra parm cheese, if using.<br />
6. Transfer to oven and bake 40-45 minutes until golden brown and firm. <br />
7. Serve with a dipping oil made with high quality organic extra virgin olive oil, minced garlic and herbs, to taste. <br />
<br />
Nutrition Information Per Serving:<br />
192 calories, 18 grams healthy fats, 6 grams carbohydrate (mostly fiber), 3 grams protein<br />
<br />
This
is a perfect bread for diabetics since there's no blood sugar impact
hardly at all, and also just good for anyone looking to control blood
sugar and cravings for the fat loss and appetite control effects.<br />
<br />
I
made a batch of this Focaccia bread this past week myself and it came
out PERFECT! I also added about 10 fresh basil leaves to the blender
when the ingredients were blending together, so that added some extra
basily goodness to the flavor in our final loaf.<br />
<br />
If you want more incredible gluten-free, low-carb, grain-free recipes from Kelley, make sure to grab her <a href="http://m231g.gfdesserts.hop.clickbank.net/?rd=bread&tid=breadblog" target="_blank"><strong><em>Better Breads</em></strong></a> manual today (currently on sale) ...Every single recipe in the manual is Paleo, gluten-free, and low-carb, so it's great for both fat loss or diabetics.<br />
<br />
Bon appetit!<br />
<br />
PS
-- if you liked today's gluten-free low-carb bread recipe, please feel free to copy this page url and email it to any of your friends, family, or co-workers that would
enjoy it!<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal Trainer<br />
<br />Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-16037454799491301102013-09-04T18:44:00.003-05:002013-09-04T18:44:22.874-05:00This exercise reduces your "bellyfat hormone"Everything comes down to hormonal balance... you don't get fat
because you simply eat too much on your own... you eat too much
because hormonal imbalances CAUSE you to eat too much. It's
called "hormonal hunger" and it's quite different than ACTUAL
hunger.<br />
<br />
Exercise plays a HUGE role in balancing your hormones too!
My <a href="http://www.truthaboutabs.blogspot.com/2013/09/unique-workouts-to-get-you-lean-and-mean.html" rel="" target="_blank"> post yesterday showed you my amazingly fun workout routines</a>
I've been using in recent weeks, and these are also strategic in
optimizing hormones.<br />
<br />
FYI -- There are no "bad" hormones per se. Every hormone
has an important purpose in your body. Even hormones like
insulin and cortisol have good purposes too, but only become
"bad" when they're out of balance.<br />
<br />
When hormones get unbalanced, bad things can indeed happen in
your body...<br />
<br />
There's one particular hormone that's particularly responsible
for adding unwanted fat around your bellybutton. I'm referring to
cortisol.<span style="font-family: Arial;"><br />
<br />
Your body releases cortisol when you're under stress. It’s part
of the whole “fight or flight” response. It worked great for our
paleolithic ancestors when they were being chased by a lion. But
it isn't so great for us now...</span><br />
<br />
You see, many of us are walking around with high cortisol
levels <i>all the time</i>. It happens thanks to everyday
stressors, like a fight with your spouse or feeling overwhelmed
at work.<br />
<br />
Even certain forms of exercise like <span style="text-decoration: underline;">jogging can raise your
cortisol</span> to sky-high levels. (This is why I advocate
shorter, more intense workouts rather than long duration things
like jogging)
<br />
<div>
<br />
And these increased cortisol levels could be making you store
more fat.<br />
<br />
The kind of fat you’re most likely to store from elevated
cortisol is called <i>visceral fat </i>— the dangerous
belly fat that’s linked to diabetes, high blood pressure and
higher heart disease deaths.<br />
<br />
So what can you do about it?<br />
<br />
Well, it’s almost impossible to totally erase stress from our
lives. But there are a few simple steps you can take to lower
your stress, decrease your cortisol, and accelerate the reduction
of your abdominal fat stores:<br />
<br />
<br />
1. Get 7-9 hours of sleep every night<br />
<br />
Normally, cortisol concentrations rapidly decline in the evening.
But one study showed that people who had
undergone <span style="text-decoration: underline;">6 days
of sleep deprivation</span> had approximately
6-fold <span style="text-decoration: underline;">slower
cortisol reduction</span> versus subjects who were fully
rested. In cases of chronic sleep loss, this is likely to promote
the development of insulin resistance, a risk factor for obesity
and diabetes.<br />
<br />
<br />
2. Practice quiet time or meditation daily<br />
<br />
A new study published in the journal Health Psychology shows an
association between <span style="text-decoration: underline;">increased mindfulness and decreased
levels of cortisol</span>. The study involved 57 people who
were taught mindful breathing, observation skills, and
cultivation of "positive" mental states like compassion. They
found an association between increases in mindfulness and
decreases in cortisol levels in the saliva.<br />
<br />
<br />
3. Keep a "gratitude journal"<br />
<br />
A study published in Integrative Physiological &
Behavioral Science looked at 45 adults who were taught
to <span style="text-decoration: underline;">cultivate
appreciation and other positive emotions</span>. There was a
23% reduction in cortisol in the group who developed their
"gratitude" habits. An easy way to cultivate your own feelings of
gratitude is to keep a simple journal on your bedside table, and
jot down 3-5 things you are grateful for in your day before you
go to bed.
</div>
<div>
<br />
<br />
4. Research points to a certain kind of <span style="text-decoration: underline;"><b>exercise</b></span> as
perhaps the most powerful solution...<br />
<br />
By using this method, you can get the same powerful fat-blasting
effects of vigorous cardio exercise AND reduce your cortisol
levels at the same time.<br />
<div>
<br />
And THAT can help you lose stubborn flab and bellyfat… and keep
it off! <br />
<br />
Forget about the boring monotony of jogging, running on a
treadmill or riding a stationary bike. Do this
instead:<br />
<br />
=> <strong><span color="#0433FF" style="color: #0433ff;"><span style="text-decoration: underline;"><a href="http://tinyurl.com/m2jo52e" rel="nofollow" target="_blank">Exercise method PROVEN to reduce cortisol & reduce belly fat</a></span></span></strong> (equally effective for BOTH men
and women)<br />
<br />
<br />
I've been incorporating this style of exercise into my routines
this year and I love it. It will never be the only form
of exercise I do, but it's just one tool to help improve my
results from other exercise techniques too!
</div>
</div>
Enjoy the results!<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal Trainer<br />
Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-50578323573027496702013-09-03T14:46:00.000-05:002013-09-11T12:22:50.672-05:00Fun workouts to get you lean and mean!I'll
tell you in today's newsletter about the fun workout schedule I've been doing
lately, and maybe it will give you some possible new ideas. My personal
plan might not be something you're interested in doing, but perhaps it
gives you some ideas you can apply to your own schedule. Just remember,
although you should challenge yourself with your workouts, you should
also choose things that are fun or enjoyable most of the time too.<br />
<br />
I've
been feeling amazing lately, and have been incorporating some really
good variety in my workouts, while still progressing on many of the
exercises.<br />
<br />
Even though I was swamped with work last week and
worked many long days, I managed to fit in a good workout every
weekday. Personally, I've come to the conclusion that I like to get at
least some form of exercise 5-6 days a week, and I don't feel 100%
without getting exercise at the end of each work day. <br />
<br />
Some
people prefer mornings for their workouts, but I tend to prefer late
afternoon or early evening as a good way to unwind after each work day.
And then my post-workout meal is a nice big dinner as a recovery meal!<br />
<br />
As an example, here was my workout schedule last week, which I had a blast with...<br />
<br />
<b><span class="aBn" data-term="goog_1153845020" tabindex="0"><span class="aQJ">Monday</span></span>:</b><br />
<br />
10 minutes of wind sprints on soccer field; <br />
20 minutes of "sprint swimming" in the pool.<br />
<br />
For
the 10 minutes of running sprints, these were ALL-OUT wind sprints at
our local soccer field (probably about 5-6 sprints of 100 yards each at
all-out intensity). Remember that wind sprints are one of the BEST
exercises for growth hormone release (aka, the youth hormone) in your
body!<br />
<br />
After that, I came back to our local outdoor pool and did
about 20 minutes of swimming sprints. To clarify, "swimming sprints" are not running in a pool... what I mean by this is all-out intensity on normal swimming strokes... basically, swimming as fast as I possibly can across the pool, and then resting.<br />
<br />
I call this "muscle swimming" and
I do it in similar fashion to the running sprints, in that it's an
all-out intensity swimming sprint and then 20-30 seconds of rest when I
reach the other side of the pool. Once I catch my breath, I do the next
all-out swimming sprint. I also try to get a good amount of muscular
power into each swimming stroke, as opposed to just the typical casual
swimming stroke.<br />
<br />
This style of "sprint swimming" has a lot more
benefits to your cardiovascular and muscular systems because you're
challenging your body harder and in a variable fashion, and allowing it
to rest in between exertions. You train your heart rate in a MUCH wider
range, thereby making it a lot stronger than just steady pace swimming
at the same heart rate the whole time. It's the exact same concept as
jogging vs sprinting, and why I always talk about why sprinting is so
much more beneficial to the body than jogging.<br />
<br />
Sprint swimming has a higher metabolism-boosting effect in the hours after your workout than steady pace swimming does.<br />
<br />
<b><br /><span class="aBn" data-term="goog_1153845021" tabindex="0"><span class="aQJ">Tuesday</span></span>:</b><br />
<br />
45 minutes of weight training strength lifts<br />
<br />
This
was my designated weight lifting day. Because I'm active with outdoor
activities in the summer, I've been doing only 1 day per week of actual
heavy weight training in order to maintain good strength and lean muscle
mass, maxed out bone density, and the metabolism-boosting benefits that
weight training gives. <br />
<br />
I focused this workout mostly on
deadlifts, bench presses, pullups, and rows to maintain my strength
levels on all of the major strength lifts. <br />
<br />
<br />
<b><span class="aBn" data-term="goog_1153845022" tabindex="0"><span class="aQJ">Wednesday</span></span>:</b><br />
<br />
90 minute hike after work.<br />
<br />
On
this day, my girlfriend and I did an awesome 90 minute hike up and down
a nearby mountain. I love hiking mostly for the stress-relief benefits
of just being out in nature. It's very relaxing to me and helps clear
my mind after a busy day. Also, I think hiking is actually a
significantly better workout than jogging or walking. The reason is
that hiking naturally has ups and downs making it more of an interval
training workout rather than just a steady-pace jog. In addition,
hiking has a very variable surface of rocks, roots, and dirt that
strengthens your stabilizer muscles in your ankles, feet, and knees
better than just walking on asphalt.<br />
<br />
Don't get me wrong, I think
walking is great too, particularly for the benefit of just getting
outside, stress relief, and as a very calm form of exercise. Sometimes I
do 15 minute walks outside as a great way to start my day in the
morning. <br />
<br />
But if you're lucky enough to have good hiking trails
somewhere in a reasonable distance of where you live, try to take
advantage of those, as I feel the benefits of hiking far outweigh any
possible benefits of jogging on pavement (which has the negative of
repetitive use injuries and pounding your joints).<br />
<br />
<br />
<b><span class="aBn" data-term="goog_1153845023" tabindex="0"><span class="aQJ">Thursday</span></span>:</b><br />
<br />
60 minute mountain bike ride after work.<br />
<br />
Like
hiking, not everybody has this available if you live in a very flat
area, but if you do, it's such an amazing workout while also having a
blast at the same time!<br />
<br />
Mountain biking can be a super
challenging form of interval training, depending on the ups and downs of
the trails. In some areas, long climbs to start the ride make it a
very challenging workout in the first half of the ride while enjoying
all downhill on the 2nd half of the ride.<br />
<br />
Mountain biking also
gives me more variety in my workouts since I'm doing sprinting,
swimming, or lifting on other days of the week. So it challenges your
muscles and your heart in different ways than other exercises, making
you stronger in many different aspects.<br />
<br />
<br />
<b><span class="aBn" data-term="goog_1153845024" tabindex="0"><span class="aQJ">Friday</span></span>:</b><br />
<br />
10 minutes of high intensity kettlebell training; <br />
10 minutes of wind sprints; <br />
Light cool-down swimming in pool.<br />
<br />
I <a href="http://tinyurl.com/n93s4f6" rel="nofollow" target="_blank">LOVE these killer kettlebell workouts</a>
and I think they are one of the most effective forms of exercise to
chisel your body lean, while also giving crazy cardiovascular benefits!<br />
<br />
On
this day, I really blasted the kettlebells hard (I've trained with
kettlebells in my house for over 8 years now, and I love them!), and I
kept the KB workout short and sweet finishing my whole body in 10
minutes. I followed that up with 10 minutes of sprints at the local
soccer field again, and then just did a light cool-down swim in the
neighborhood pool after that.<br />
<br />
<br />
<b>The weekly workout design:</b><br />
<br />
As
you can see, I challenged my body with some form of exercise during
each weekday this week, and because of the variety of forms and types of
exercise, I didn't need full rest days in between workouts. <br />
<br />
The
swimming doesn't affect the lifting performance the next day, and the
lifting doesn't affect the hiking the next day, and the hiking doesn't
affect the biking the next day.<br />
<br />
<br />
<b>Another powerful form of exercise I'm incorporating:</b><br />
<br />
I
never used to do this type of exercise my whole life, but in the last
year, I've been convinced of it's benefits... And it works your body in a
TOTALLY different way than lifting, sprinting, swimming, biking, or
hiking. <br />
<br />
Yes, what I'm referring to here is yoga! Most men
avoid yoga thinking it's not "manly" in some way, but earlier this year,
I finally gave it a shot, and I think it has some incredible benefits
for BOTH men and women. After all, you've probably heard that some of
the toughest pro athletes these days incorporate yoga into their
routines to help balance and improve their bodies. I took about 6
weeks off recently from including yoga in my routine, but I'm adding it
back starting next week as one of my days per week.<br />
<br />
I've been researching types of yoga, and you HAVE to try this type below:<br />
<br />
<b><a href="http://tinyurl.com/m2jo52e" rel="nofollow" target="_blank">Unique type of yoga that reduces cortisol levels and belly fat</a></b> (yes, for BOTH men and women)<br />
<br />
<br />
You
don't have to incorporate all of these types of exercises described in
this email to get the body you want...Try different things for yourself
and see what you get the best results with. Today's email just simply
showed you examples of what I'm doing to keep variety into my routines,
keep exercise enjoyable and fun, and challenge myself.<br />
<br />
I hope you're pumped and ready to get your best body yet this fall!<br />
<br />
Mike Geary<br />
Certified Nutrition Specialist<br />
Certified Personal TrainerMike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.comtag:blogger.com,1999:blog-24375449.post-85139716615583627722013-08-22T19:13:00.001-05:002013-08-22T19:13:11.191-05:00Do this before meals to SLOW aging & boost fat loss I've been running my own Tim Ferriss style experiments on myself in
recent weeks (blood tests), and I think you'll find my test results
explained inside this email fascinating... especially if you have any
interest in <strong>slowing down the aging process AND losing fat</strong>!<br /><br />As
I'm sure you already know from reading this newsletter, one MAJOR
factor related to your rate of aging is your average blood sugar levels
over time. I've explained in previous newsletters how higher blood
sugar levels lead to increased rates of what's called "glycation" inside
your body, which can lead to faster aging of your skin, organs, joints,
etc. This is also why type 2 diabetics can many times appear older
than their real age since they've had excessively high blood sugar
levels for a portion of their lives.<br /><br />So anything you can do to
CONTROL your blood sugar to lower average levels over time can help SLOW
your rate of aging and LOOK AND FEEL much younger.<br /><br /><strong>Another MAJOR benefit of maintaining lower average blood sugar levels -- Hormone Balance & Fat Loss!</strong><br /><br />You
see, when you maintain consistently lower and controlled blood sugar
levels, you control your appetite and keep cravings at bay. You also
maintain lower insulin levels and a better balance between
insulin/glucagon, which keeps your metabolism burning body fat at a
faster rate. Obviously, this is a GREAT benefit of keeping lower and
controlled blood sugar!<br /><br />So in my experiments listed below, I
wanted to test different natural spices, herbs, and nutrients on my own
body to see what type of blood sugar control effect each nutrient has on
specific meals. I based my choices on nutrients I had already seen
some sort of literature to suggest they exert blood sugar controlling
effects.<br /><br /><strong>My own blood sugar experiments:</strong><br /><br />I
just recently started my own little experiment where I want to test all
sorts of different nutrients on different days for their blood sugar
controlling properties against the EXACT same type and quantity of carbs
first thing in the morning. I get baseline fasting blood sugar levels
each morning too in order make sure starting point is approximately the
same each morning.<br /><br />Also, my "meal" that I'm testing is 27 grams
of carbs from oatmeal + 13 grams of carbs from org maple syrup, for a
total amount of 40 grams of reasonably fast-acting carbs. I also add 7
grams of coconut fat to this too, because in the real world, I'd never
eat a meal (especially not oatmeal) without added fat, so I wanted this
to represent a real world setting instead of just pure carbs.<br /><br />I
chose coconut fat because I thought it would have the least chance of
controlling blood sugar on it's own since something like olive oil has a
fairly high polyphenol content, which in itself might have blood sugar
controlling properties, and nuts or seeds also have extra fiber,
protein, and fats (as well as their own antioxidants) that I didn't want
interfering with the blood sugar responses either for these tests.<br /><br />I
tested with a 40 gram carb meal on it's own on day 1 to get baseline
blood sugar response to the meal but with no added nutrients. Then, the
plan was to test all of these nutrients individually (each one on a
different day) for blood sugar controlling properties, including:<br /><br />
<br />
<ul>
<li>cinnamon</li>
<li>ginger</li>
<li>turmeric</li>
<li>cayenne</li>
<li>ALA (alpha lipoic acid)</li>
<li>green tea extract</li>
<li>fenugreek</li>
<li>IC5 (this is a <a href="http://natural.biotrust.com/Shop.asp?p=ic5&sid=ic5testblog" rel="nofollow" target="_blank">unique combination </a>of 5 blood sugar controlling nutrients)</li>
<li>cocoa powder</li>
<li>lemon juice</li>
</ul>
<br />I chose all of these because I've at least seen some data that showed possible blood sugar controlling properties.<br /><br />I
also found some literature that made me conclude that 45 min after the
carb based meal might be about the best approximation of the blood sugar
"spike". A very large meal might not spike for almost 2 hours after
the meal, but this particular meal I tested is about 250 calories
overall, so the spike is going to be a shorter time frame. I confirmed
this on day1 as you'll see below that my glucose returned almost to
fasting levels after 90 min, but seemed to be at a peak level at about
45 min.<br /><br /><strong>Day 1 -- The Control Day:</strong><br /><br />fasting blood sugar: 83<br />then ate the oatmeal, maple syrup, coconut fat 250 cal meal. No added nutrient on this day (this is the control test).<br /><br />blood sugar 45 min after meal: 112 <br />blood sugar 90 min after meal: 87 (almost back to baseline)<br /><br /><strong>Day 2 -- Tested IC5 herbal nutrients:</strong><br /><br />fasting blood sugar: 83<br />then ate the oatmeal, maple syrup, coconut fat 250 cal meal. Added <a href="http://natural.biotrust.com/Shop.asp?p=ic5&sid=ic5testblog" rel="nofollow" target="_blank">3 caps of IC5</a> immediately before meal.<br /><br />blood sugar 45 min after meal: 84 <br /><br />(I
even double checked this reading a 2nd time to make sure it was
accurate, as I was shocked that my blood sugar hadn't really gone up at
all like the first day, just due to the addition of 3 caps of IC5 herbal
ingredients)<br /><br /><strong>Day 3 -- Tested Cinnamon addition:</strong><br /><br />fasting blood sugar: 86<br />then
ate the oatmeal, maple syrup, coconut fat 250 cal meal. Added 3 caps
of cinnamon immediately before meal (1.5 g total cinnamon)<br /><br />blood sugar 45 min after meal: 94 (better than the 112 result from day1, but not as powerful as IC5)<br /><br /><br /><strong>Day 4 -- Tested Alpha Lipoic Acid (ALA) addition:</strong><br /><br />fasting blood sugar: 86<br />then ate the oatmeal, maple syrup, coconut fat 250 cal meal. Added 400 mg (proper dose) ALA immediately before meal.<br /><br />blood sugar 45 min after meal: 101 (still better than the 112 result from day1 control day, but not as powerful as IC5)<br /><br />I
still have a bunch more individual nutrients to test here, but so far,
through the 4 days of blood sugar testing, it appears that both cinnamon
and ALA showed blood sugar controlling effects, but <a href="http://natural.biotrust.com/Shop.asp?p=ic5&sid=ic5testblog" rel="nofollow" target="_blank">IC5</a> showed the greatest effect so far of everything tested to this point.<br /><br />How
can you apply this information to control YOUR blood sugar every single
day, thereby SLOWING down the aging process, balancing your hormones,
and boosting fat loss?<br /><br />=> <strong><a href="http://natural.fixyourbloodsugar.com/?SID=ic5vslblog" rel="nofollow" target="_blank">This video shows you EXACTLY how to slow aging & boost fat loss</a></strong> (through simple blood sugar control each day)<br /><br /><br />Enjoy a healthier, leaner, and younger body!<br /><br />Mike Geary<br />Certified Nutrition Specialist<br />Certified Personal Trainer<br />
<br />
Mike Gearyhttp://www.blogger.com/profile/17505974149229394114noreply@blogger.com