Morning Detox Drink to Improve Digestion and Boost Metabolism

morning detox drinkIn today’s modern world we are bombarded with toxins… from the air we breathe and the water we drink to the shampoos and cosmetics we use. Then there’s the harmful compounds and chemical additives in the food we eat.

These TOXINS can have many harmful effects on your body. They can harm your metabolism, disrupt your hormone levels, impair your digestive system, and drain your energy.

According to nutrition specialist Mike Geary (author of The Top 101 Foods That Fight Aging) there is one simple drink that can counteract a lot of these harmful effects. It can help detoxify your body, improves your digestion and boosts your metabolism and energy levels…

and it takes less than 1 minute to make!

Here’s how you doe it:

Immediately upon waking each day, squeeze about 1/2 a lemon into an 8 oz glass of warm or room temperature (preferably purified) water. Use room temperature water because this is gentler on your body compared to ice cold water, especially first thing in the morning.

Drink this lemon water at least 10 minutes before eating your breakfast.

Make sure to use fresh, real lemons to make this drink, and not bottled lemon juice. It’s best to use organic lemons in order to avoid pesticides.

3 Benefits of Lemon Water

Drinking lemon water every morning has 3 major benefits for your body, health, and energy:

1. Improves your digestion:

Lemon juice stimulates bile production, thereby improving digestion. Lemon juice also helps flush away unwanted materials and toxins left from the digestive process. It can even be a natural aid for those suffering form heartburn, bloating and indigestion.

2. Boosts your energy and improves your mood:

If you are not a morning person and often find yourself getting up on the wrong side of the bed, a glass of warm water and lemon is just the thing for you. Just the scent of lemon juice has been shown to improve mood and energy levels.

Lemons have also been shown to reduce anxiety and promote clear thinking.

3. Helps you to lose fat:

The combination of improving your digestive system, getting rid of toxins, improving your hormonal balance and boosting your energy levels makes lemon water a powerful ally in the battle against unwanted body fat.

What makes lemons so good for you

For centuries it has been know that lemons have powerful health promoting properties. They contain powerful antibacterial, antiviral and immune boosting components, making them a great digestive aid and liver cleanser.

Lemons contain citric acid, pectin, bioflavonoids, vitamin C, magnesium, calcium and limonene, which supercharge your immunity and help your body fight infection.

Even though they are acidic themselves, lemons are also considered to be one of the most alkalizing foods you can eat. This is because the citric acid does not create acidity once it has been metabolized in your body. The minerals in lemons are actually what helps to alkalize the blood.

Most people are too acidic (often the result of eating too much sugar and grains), and drinking warm lemon water helps reduce overall acidity.

The American Cancer Society also recommends drinking warm lemon water to encourage regular bowel movements.

If you are interested in learning more about the health boosting and anti-aging effects of certain foods, I highly recommend Geary’s book. You can read my review on it here.

Morning Detox Drink to Improve Digestion and Boost Metabolism

 

 

9 Reasons You Are Not Losing Weight

9 Reasons You Are Not Losing Weight

Are you having a hard time getting rid of unwanted fat? Weight loss often isn’t as easy as that super model on tv promoting the latest diet fad makes it out to be. Here are nine things that might be preventing you from getting the results and the body you want…

#1: You are trying to out-exercise a bad diet

Does your breakfst consist of a high calorie breakfast cereal, washed down with a Mocha Frappucino? You would need to do a 30-45 minute workout just to burn those calories.

See also: These Cereals Destroy Your Hormones, Zap Your Energy & Cause Weight Gain

If you are working out really hard, using a proven fat loss program, and you’re not seeing any results… the first thing you should look at is your nutrition. You can’t out-exercise a bad diet.

TIP: Write down everything you eat and drink for two or three days. Don’t just take note of what you eat, but also how much. Be brutally honest with yourself. This can give you valuable insight into your current diet.

The absolute best way to start losing unwanted fat is by switching from calorie rich processed foods to natural ones. A great resource on how to do this is The Fat Burning Kitchen

#2: You’re not setting clear goals

Before doing anything important, set goals on exactly what what it is you want to achieve. You can’t reach a destination if you don’t know what that destination is in the first place.

Write your goals down! Researchers say that writing down your goals makes you 80% more likely to achieve them. Goal setting is like a laser pointer for the mind.

Set ‘SMART’ goals (Specific, Measurable, Achievable, Relevant, Time-bound). You can learn more about this here

#3: You are relying on steady state cardio

Do your workouts only consist of steady state cardio, like jogging? Try adding some high intensity interval training (HIIT) to your routine.

According to research, not only is doing intervals in your training up to 9 times more effective in improving your cardiovascular abilities… it also burns fat much faster.

Intervals boost your metabolism and elevate what’s know as your “EPOC” (post exercise oxygen consumption). Simply put, intervals turn your body into a fat burning furnace for up to 36 hours AFTER YOU HAVE FINISHED YOUR WORKOUT.

#4: You’re not doing resistance training

resistance training fat loss

It is true that aerobic training burns extra calories, and that you must have more calories OUT then calories IN to burn fat. However, tt is NOT true that aerobic training is an efficient way to burn off extra energy.

The biggest problem with Aerobics is that it will NOT build any amount of muscle to increase your metabolism. For that you NEED resistance training, either through weights or through challenging bodyweight exercises.

If you are a woman and you are worried about ending up looking like She Hulk… don’t worry! Resistance training will NOT make you bulky, just nice and toned.

See, muscle is four times denser than fat. So, if you lose 5lbs of fat and gain 5lbs of muscle, even though on the scale you will weigh the same, you will be leaner and firmer. You will also have a faster metabolism which will help you continue to get even leaner and firmer.

You can make your resistance workouts even more effective by using 3-second negatives. See: Simple Workout Method That Supercharges Fat Loss

#5: You’re trying to burn belly fat with sit-ups and crunches

Spot reduction is a myth! In other words… you don’t burn belly fat by doing ab exercises. Performing crunches will only serve to strengthen your abdominal muscles, not flatten to it or reduce abdominal fat.

You have as much chance of making your waist smaller by doing 500 crunches as you would of making your arms smaller by doing 500 bicep curls… it just aint gonna happen!

The real way to get rid of belly fat is to:

1: Reduce overall body fat through a slight caloric deficit (abs are made in the kitchen)
2: Start doing resistance exercises (weight training) to stimulate your metabolism
3: Add cardiovascular exercise to burn additional calories.

#6: You’re not being intense enough

workout intensity fat loss

You can’t expect to lose fat at a rapid pace if you half-ass it during your workouts. You should be pushing yourself constantly to break past your plateaus and into that new body. This doesn’t mean you should be reckless (an injury could set you back for weeks). Just try for that extra rep at the end of your sets.

The great thing about cranking up the intensity is that your workouts become shorter. If you do 10 exercises in 30 minutes, your intensity is much higher (and your workout more effective) than doing those same 10 exercises in an hour. So make it a habit to get as much done in as little time as possible.

#7: You’re spending too much time on machines

Machines should comprise no more than 10% of your exercise program. The other 90-100% of your workouts should consist of free weights and/or bodyweight exercises.

The truth is that machines are terrible when it comes to fat loss. This is because the main reason they exist is to make it ‘easier’ to exercise OR to fully isolate a certain muscle.

Using free weights, like dumbbells, barbells or kettlebells is the way to go. Not only do you use more muscles, you also use your core to stabalize yourself as you lift the weight.

The best exercises for high intensity workouts are compound exercises like squats, bench presses (or push ups), bent over rows and deadlifts. These allow you to hit more major muscle groups with a smaller number of exercises.

Not only do compound movements burn fat faster than single jointed exercises… they are also more effective in building muscle mass and strength.

Personally I’m a huge fan of the moderate weight/high fatigue F4X exercise protocol taught in Old School New Body.

#8: You are focusing too much on quantity

You should always focus on quality over quantity when you are working out. Although you should aim for intensity, form is always more important than banging out more reps.

It’s always better to get less reps and better form than more reps with horrible form.

First of all proper form makes the exercises much more effective. Let’s say you do a squat, but you just go down half way so you can make it easier. You would be decreasing the effectiveness by half.

Secondly, paying attention to proper form greatly decreases the risk of injury. Doing exercises (especially resistance exercises) incorrectly over a long period of time can lead to lasting joint problems. That certainly can’t be the goal of any exercise routine!

So, always remember… quality over quantity!

#9: You are not taking action

The people who are most successful in achieving their goals have one thing in common. While others are complaining and thinking up new excuses for skipping their workouts or not sticking to their diets, they are the ones who TAKE ACTION.

If there is one thing you take away after reading this, make sure it’s TAKING MASSIVE ACTION. Action creates momentum and it is critical to be successful in anything you set out to achieve.

Once you have this momentum, it becomes much easier to keep it going. Stop taking action and you will lose momentum, which means you’re back to square one.

Take action! Build the habit! There’s no better time to start than NOW!

9 Reasons You Are Not Losing Weight

 

 

How Cinnamon Helps You Fight Stubborn Belly Fat

cinnamon weight loss

Not only does cinnamon help you fight belly fat, but it has numerous other health benefits as well. It helps control blood sugar levels, maintain insulin levels and lower cholesterol. Besides that it is also a powerful antioxidant.

According to nutrition specialst Mike Geary (authour of The Fat Burning Kitchen) cinnamon is one of the most overlooked, but healthiest spices in the world…

How cinnamon helps you burn fat

Cinnamaldehyde is an essential oil that helps give the cinnamon its distinctive flavor. Researchers from the University of Michigan found that Cinnamaldehyde can boost your metabolism by prodding your fat cells into burning energy (thermogenesis).

Cinnamon is said to impact abdominal (belly) fat more so than fat in other parts of your body. This is great because not only is abdominal fat the most dangerous type of fat… it’s also usually the hardest to get rid of. For anyone who is trying to lose belly fat naturally, this alone should be reason enough to stock up on cinnamon.

In addition, cinnamon acts as an appetite suppressant. It keeps you full for longer and helps reduce the risk of excessive snacking between meals.

Try this fat burning drink:

Add half a teaspoon of cinnamon and one teaspoon of honey to a cup of boiling water.

 

Besides helping you burn fat and being delicious, there are other reasons to give cinnamon a prominent place in your spice rack.

Other benefits of cinnamon for your health and well being:

Cinnamon controls blood sugar levels

Maintaining a balanced blood sugar level is important for fat loss. Increased blood sugar levels can be problematic because they cause your body to store excess fat. This makes it harder for you to maintain or lose weight.

Cinnamon helps you do this by controlling insulin quantities. It can also act directly on the blood sugar itself. Studies have shown that adding cinnamon to a meal can lower its glycemic index by as much as 18-29%. Lower glycemic foods help to avoid spikes in your blood sugar levels.

apple-cinnamon

Cinnamon helps maintain insulin levels

Cinnamon has another special power. It has the unique ability to imitate the activity of insulin in the body. Insulin helps regulate your blood sugar levels. Cinnamon helps regulate your insulin levels, thereby keeping your blood sugar levels balanced and preventing fat from being stored in your body.

Cinnamon is loaded with powerful antioxidants

Cinnamon is rich in antioxidants. These help protect your body from oxidative damage caused by free radicals.

A study comparing the antioxidant activity of 26 spices declared cinnamon as the clear winner. It even outranked “superfoods” like garlic and oregano.

Cinnamon may have antibacterial and antifungal properties

Cinnamon, or more accurately its main active component Cinnamaldehyde, may help fight various kinds of infection.

Cinnamon oil has been shown to inhibit the growth of certain bacteria as well as effectively treat respiratory tract infections caused by fungi. Cinnamon may also help prevent tooth decay and reduce bad breath.

Cinnamon may reduce the risk of heart disease

Heart disease is the world’s most common cause of premature death. Just 120 milligrams of cinnamon per day has been shown to reduce levels of total cholesterol, LDL cholesterol and triglycerides as well as reducing blood pressure.

These are just some of the health benefits attributed to cinnamon. Studies also suggest that it may have beneficial effects on neurodegenerative diseases such as Alzheimers and Parkisnon disease and that it may help protect against cancer.

How to use cinnamon to get rid of stubborn belly fat

Probably the best way to benefit from cinnamon is to use it daily in your meals. You can use it in:

  • yogurt or cottage cheese
  • smoothies
  • oatmeal
  • in your coffee (one of my favorites)
  • or anything else you can think of where it would go well (get creative)

You could also use a cinnamon capsule before each of your meals, especially meals that contain more than 30 grams of carbs.

Taking cinnamon before meals can help you control blood sugar and insulin response from your meals. This helps control your appetite and cravings throughout the day, helping you to lose body fat more effectively over time.

So now you can see that not can is cinnamon help you to control blood sugar and get a leaner body… it has numerous other health benefits as well!

If you are interested in learning more about the power of eating natural foods for losing weight and boosting your health I really recommend Mike Geary’s book. You can read more about it in my Fat Burning Kitchen Review.

how cinnamon burns belly fat

The Top 101 Foods That Fight Aging Review

The TOP 101 Foods that FIGHT AgingCan certain foods really slow down the aging process and actually make you look younger? According to Mike Geary and Catherine Ebeling, authors of the e-book ‘The Top 101 Foods That Fight Aging’… they sure can!

For me, The Top 101 Foods That Fight Aging did a good job of opening my eyes to the profound impact my diet has on my health and well being. It was well worth the $7.99 I paid for it (last time I checked you can still get it for that price… you can find out here).

You are what you eat! You’ve no doubt heard that before. However, most people don’t realize just how much the food they eat can affect how they look and feel.

Wrinkles, weight gain, memory loss, loss of physical strength, loss of sex drive, inability to sleep, fatigue and bone loss are not things we have to accept as part of the normal progression of aging, says Geary. And diseases like heart disease, osteoporosis, cancer, arthritis, and diabetes don’t have to be part of aging either.

A big part of the answer to aging gracefully and remaining healthy, lean, strong, and disease free is in eating the right foods.

This means eating a wide variety of REAL, natural foods, spices and herbs. Foods that are rich in antioxidants, low in sugar and starches, and that contain plenty of the right types of fats. This will make a HUGE difference in how you look and feel.

Since reading The Top 101 Foods That Fight Aging, I have started applying some of the changes it suggests to my diet. So far I’m really happy with the results. I feel a lot more energized, have no more hunger pangs (and I actually eat more than I did before) and my digestion has improved dramatically. I’m sure that, as I implement more, the results will be even better.

Not a recipe book

If you are looking for specific recipes, you won’t find them in this e-book. What you get is an in-depth nutrition guide. Not only does the e-book tell you what foods you should and shouldn’t be eating, but it also explains WHY. Personally I found that knowing the exact reasons behind the changes suggested in the book made them a lot easier to implement and boosted my motivation to form new nutritional habits .

Although it isn’t a recipe book, The Top 101 Foods That Fight Aging does show you a lot of cool little ‘hacks’ and tricks that will help make your meals a lot more interesting. You’ll discover a whole new world of flavors by getting creative with the herbs and spices mentioned in the book. As an avid coffee drinker I especially love the coffee hack.

As you start reading The Top 101 Foods That Fight Aging it will soon become clear that a lot of research went into writing this book. It covers a lot of nutritional concept you’ve probably never heard about (I hadn’t), like glycation, AGE’s and MUFA’s. However, the great thing about this book is that it explains them in an easy to understand way.

Contents of The Top 101 Foods That Fight Aging

Chapter 1: AGE’s that Age Us

  • Minimize the Effects of AGE’s
  • Foods that Combat AGE-ing
  • Supplements that Battle AGE’s

Chapter 2: Blood Sugar, Insulin and Aging—The Damaging Effects of Sugar

  • The Trouble With Grains
  • Control Blood Sugar and Control Aging
  • Low Glycemic Foods
  • Herbs, Spices and Miscellaneous Foods that Lower Blood Sugar
  • Supplements to Lower Blood Sugar

Chapter 3: Inflammation—The Silent and Sneaky Partner of Aging

  • Fats and Inflammation
  • Anti-Aging, Anti-Inflammatory Foods, Spices And Nutrients List
  • Foods High in Anti-Inflammatory Fats
  • Anti-Inflammatory Herbs, Spices, Teas

Chapter 4: Oxidation and Free Radical Damage

  • Antioxidant Nutrients
  • Highest Antioxidant Foods List

Chapter 5: Fats Can Speed Up or Slow Down the Aging Process

  • Omega 3 Fats vs. Omega 6 Fats, It’s All About the Ratio
  • Other Anti-Aging Fats
  • The Best Anti-Aging Fats List

Chapter 6: Two other vitally important nutrients that fight aging:

  • Vitamin D and Probiotics (very powerful)

Bonus: Eat Your Way to Smoother, Younger Skin

Who is The Top 101 Foods That Fight Aging for?

Judging by the title you might think that this e-book is only for people who are already experiencing the signs of aging and want to reverse them. However, the truth is that the nutritional information in this book can be beneficial to anyone… regardless of their age.

Want to get rid of unwanted fat, feel more energized, boost your immune system, have a healthier skin, improve your digestion, keep your blood sugar balanced and reduce inflammation? In other words… want to look and feel a lot better by making some simple changes to your diet? Then this book is for you.

As a matter of fact, when it comes to ditching highly processed foods and switching to a more natural diet, sooner is probably better.

Keep in mind that this is a nutrition guide, not a recipe book. If you are looking for recipes, you won’t find them in this e-book. What you will find is a detailed explanations of what types of food you should (and shouldn’t) be eating if you want to look and feel younger and healthier… and why.

Who are Mike Geary and Catherine Ebeling?

So, who exactly are the authors of of The Top 101 Foods That Fight Aging and why would you want to listen to what they have to say?

Mike Geary - Co Author of The Fat Burning KitchenMike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for almost 10 years now. He has been studying nutrition and exercise for almost 20 years, ever since being a young teenager.

Besides Top 101 Foods That Fight Aging Mike has written numerous other popular diet and fitness books, including ‘The Truth about Six Pack Abs and ‘The Fat Burning Kitchen‘.

Catherine Ebeling - Co Author of The Fat Burning KitchenCatherine Ebeling is a fit 50-year-old mother of three teenagers. She is also a Certified Personal Trainer and Certified Lifestyle and Weight Management Consultant. She has studied nutrition, food allergies, and weight loss in depth for the last 25 years.

After discovering that she herself had food allergies and gluten sensitivity, she was motivated to study more about nutrition, vitamin deficiencies and related health issues, and has made it her life‘s work.

What’s included in The Top 101 Foods That Fight Aging

First of all there’s of course the e-book itself. It’s 83 pages long, making it short enough to quickly digest (pun intended) and start applying the info, but also long enough to cover the different topics in detail.

At the time of this writing you also receive two bonus e-books when you order:

#1: The 7-Day Back Pain Cure

Discover the real causes of your back and neck pain and learn how to eliminate them for good.

#2: Arthritis Reversed

What causes arthritis, what’s keeping you in pain and what can you do about it?

Although, thankfully, I don’t suffer from back pain or arthritis myself, these two bonus e-books made for an interesting read. And, as they say… it’s better to prevent than to cure!

The Top 101 Foods That Fight Aging also comes with a 60 day 100% money back guarantee. If you do decide that the book and the bonuses weren’t worth the measly $8 you paid for them, you can get a full refund.

Conclusion

I think The Top 101 Foods That Fight Aging is a well researched and in-depth nutrition guide. Especially for the small price you pay for it. Reading it will definitely change the way you look at food and motivate you to make some lasting changes to your diet. What I have implemented so far has already had some very positive effects on my health and well being. I am sure it can do the same for you.

The great thing is you can try it totally risk free. Don’t like it? Just get a refund. Although, if you give this book an honest try I doubt that you’ll want to part with it.

Click here to grab your copy.

10 Fitness Motivation Quotes To Keep You Going

Finding the strength or mustering up the willpower to stick to your workouts can be tougher than the actual workouts themselves. Here are 10 fitness motivation quotes that can see you through those difficult times when you are ready to throw in the towel.

1: Never quit

Fitness motivation. Never quit! If you stumble, get back up.

 

2: You are the best project you can ever work on

Fitness motivation. You are the best project you can ever work on.

 

3: There’s no better day than today to work out

Do it today or regret it tomorrow.Best time for workout is now.

 

4: Give it. Earn it!

Give it. Earn it. Blood, sweat and respect. The first two you give. The last you earn.

 

5: Find your inner strength

Fitness motivation. I sweat to make my outside match my inside!

 

6: Sore muscles… happy pain

Sore muscles, happy pain. Fitness motivation.

 

7: Turn intentions into actions

Turn intentions into actions. Fitness motivation.

 

8: Never throw in the towel

Never throw in the towel. Fitness motivation.

 

9: Small daily changes can go a long way

The little things can deliver huge results. Fitness motivation.

 

10: Be the champ!

Refuse to give up... become the champ! Fitness motivation.

How To Lose Belly Fat Naturally

If you’re trying to lose belly fat, it’s probably because you don’t like the way it looks. However, there is another good reason to slim down in the middle. Excess abdominal fat can lead to some serious health problems, including diabetes and cardiovascular disease.

how to lose belly fat naturally
Luckily, you don’t need any expensive pills, miracle cures or ab torturing devices to get rid of unwanted fat around your middle. Read on and discover how to lose belly fat naturally.

First of all…

Why belly fat is dangerous

Excess belly fat is more than just a vanity issue. It can pose some serious health problems. First of all, there are different types of belly fat and they are not created equal.

Different types of belly fat

There are actually two different types of belly fat:

Subcutaneous Fat

Subcutaneous fat is the the ‘visible’ fat just under the skin. It’s what most people are worried about because it makes them look, well… fat. If you can’t see your six pack (or your feet), subcutaneous fat is probably the culprit. However, it’s actually the second type of belly fat that you should be most worried about…

Visceral Fat

Also called intra-abdominal fat, this is fat that is found between the organs in your midsection. It’s not visible like subcutaneous fat. However it’s a lot nastier than its visible counterpart.

Why is intra-abdominal fat so dangerous?

Visceral fat cells are active cells. They increase the production of inflammatory chemicals called cytokines. This leads to inflammation, which is a risk factor for numerous health problems including diabetes, arthritis, stroke and cancer. Visceral fat also interferes with hormones that regulate your weight, appetite, mood and brain function.

Diet changes to lose belly fat

You’ve probably heard the saying ‘Abs start in the kitchen’. About 80% of getting rid of unwanted fat comes down to what you eat.

Start eating ‘real’ food

Eating for fat loss is not just about reducing your calorie intake. What’s just as important is the type of foods those calories are coming from.

One of the best things you can do to lose belly fat naturally is to switch from processed foods to natural foods. This means switching from canned, frozen, baked and dried foods to vegetables, fruits, nuts and natural sources of protein like grass-fed beef and eggs.

For a great resource on eating real food for fat loss, check out The Fat Burning Kitchen by Mike Geary and Catherine Ebeling.

Eat breakfast

Studies show that eating a breakfast that is rich in protein and fiber keeps your insulin levels steadier and helps curb your cravings throughout the day.

Eat the right types of healthy fats

It’s not necessarily true that eating fat makes you fat. Actually, eating the right amount of healthy fats is crucial to maintaining your health and getting rid of unwanted fat.

Healthy fats like those found in avocados, grass-fed butter, nuts, eggs and even dark chocolate are not only good for you… they also help keep hunger at bay and prevent cravings.

See also:

7 Fatty Foods For A Flat Belly

Drink plenty of water

Studies have found that overweight people who drank 50 oz (1.5 liters) of water daily for a few weeks experienced a significant reduction in waist circumference and body fat.

Drinking water before meals has also been shown to reduce your appetite, causing you to consume less calories during your meal.

Add cinnamon to your meals

Studies show that cinnamon can be a powerful weapon in your fight against stubborn belly fat. It acts as an appetite suppressant, boosts  your metabolism and helps keep your blood sugar levels balanced. Cinnamon has a unique property which allows it to mimic the effect of insulin. Besides helping you get rid of belly fat cinnamon also has numerous other health benefits.

See also: How Cinnamon Helps You Get Rid Of Stubborn Belly Fat

Exercising to burn belly fat

Combining a healthy diet with sufficient exercise is important, not just to get a flatter belly, but also for maintaining a strong and healthy body.

First of all…

How NOT to exercise if you want to get rid of belly fat

If you’ve looked online for exercise to burn belly fat, you’ve probably come across page after page of ‘ab exercises’. Actually, focusing on your abs is one of the least effective ways to lose belly fat. It’s a myth that exercising stomach muscles targets your stomach fat (also known as spot reduction )

To burn fat as effectively as possible you should be focusing on exercises that burn the largest amount of calories. This means activating as many muscle groups as possible… not just your abs.

Here’s how you really burn belly fat with exercise…

Start training with weights

Resistance training, when done correctly, is a powerful weapon against belly fat. Unlike aerobic exercise, weight training keeps your metabolism stoked and your body burning calories for hours after you finished your workout.

The more muscle you have, the more calories you burn each day. Resistance training also causes small micro tears in your muscles, causing your body to expend extra energy in order to recover.

Focus on whole body exercises that activate as many large muscles as possible, like squats, lunges, pull ups and push ups.

See also:

Simple Workout Method That Supercharges Fat Loss

Start doing High-Intensity Intervals (HIIT)

HIIT alternates brief periods of high-intensity exercise with brief rest periods. Research shows that interval training is one of the best ways to improve muscle and build endurance. It’s also a great way to burn a lot of calories in a short amount of time.

Personally I’m a huge fan of the F4X system taught in Old School New Body, which combines resistance training with a form of HIIT for maximum fat burning.

Find more excuses to move

A great way to start burning more calories throughout the day is to simply find more opportunities to move about…

  • Walk about when your on the phone
  • Do some moderate exercises while you’re watching tv
  • Walk or cycle to workout
  • Walk during your lunch breaks
  • Do 5 push ups whenever you enter your living room
  • Use a pedometer or step tracking app and aim for 10,000 steps per day.

If you take a few minutes to think about it, you can probably come up with numerous creative ways to be more active throughout the day.

Lifestyle changes for a lean belly

Besides following a healthy diet and getting the right amount (and the right type) of exercise, here are some other things you can do to speed up the process of getting a flatter stomach:

Reduce stress:

During times of stress your body produces a hormone called cortisol. This causes your body to store more fat.

Take some time each day to relax. Even 15 minutes can have a profound effect on your stress levels.

Sleep:

Most people need at least 7 but preferably 8 hours of sleep per night. It’s best to stop using any type of screen (pc, laptop, tv, tablet or smartphone) 30 minutes before you go to bed.

How to lose belly fat naturally. Simple steps to a flatter stomach.

7 Fatty Foods For A Flat Belly

Eating fat doesn’t necessarily make you fat. As a matter of fact, eating enough healthy fats is crucial to keep your blood sugar under control and balance your hormone levels. In addition, eating the right amount of healthy fat is also a great way to keep hunger at bay and prevent cravings.

coconut-oil

In this article you discover 7 of the best ‘fatty’ foods to boost your health and help you get rid of unwanted fat. These are recommended by Mike Geary, author of the best-sellers: The Fat Burning Kitchen and The Top 101 Foods That FIGHT Aging.

1: Coconut milk and coconut oil

coconutCoconut oil and milk are both great sources of a saturated fat called medium chain triglycerides (MCTs), which is a super healthy type of fat. MCTs are readily used by the body for energy. This makes them less likely to be stored as body fat compared to other types of fats.

The fat from Coconut oil and milk also includes a component which is lacking in most western diets called lauric acid. This is a powerful nutrient for your immune system.

When it comes to baking coconut flour is a great choice. It is an extremely high fiber flour and is also very high in protein. In addition it’s also gluten free. Just keep in mind that it needs to be mixed up with other flours (like almond flour) if you want to use it for baking.

2: Whole Eggs

egg with yolkEggs are one of the highest quality sources of protein. They are also a great source of omega-3 fatty acids.

What most people don’t know, however, is that the egg yolks are the healthiest part of the egg. The yolk is where almost all of the minerals, vitamins and antioxidants are found. The yolks contain all of the essential fatty acids in the egg, as well as all of the fat soluble vitamins A, D, E, and K.

However, be sure to choose free-range organic eggs instead of those from a normal grocery store. The nutrient content and the balance between good and bad fats in the eggs is controlled by the diet of the hens. Free roaming chickens that eat a more natural diet provide healthier, more nutrient-rich eggs.

3: Avocados

avocadosYou might not think of avocados as a fatty food. However, the truth is they are chock full of healthy fats. Besides being super-high in monounsaturated fat, avocados are also a rich source of vitamins, micro-nutrients, minerals and antioxidants.

Guacamole is not only delicious… it’s one of the healthiest toppings you can put on your food. Avocados or guacamole are a great side to almost any meal. Try them in your salads or on your omelets, sandwiches and burgers.

Avocados are also an extremely satiating food, helping you to reduce your appetite for hours after your meal. This makes you less likely to eat junk food between meals. The healthy fats, fiber, and micronutrients you get from avocados help your body maintain proper hormone levels. This helps with fat loss.

4: Grass-fed (pasture-raised) butter

grass-fed butterREAL grass fed butter (not margarine, which is bad) does not have to be avoided if you want to get lean. Not only is it delicious but it’s also rich in healthy fats and other healthy nutritional factors.

Grass-fed butter has high levels of a healthy fat called CLA. Not only has this fat has been shown to help burn abdominal fat and build lean muscle, but also to have anti-cancer properties.

The fats in grass-fed butter also contain MCTs. These are readily burned by the body for energy and also help to boost your immune system. They also help control your blood sugar levels and satisfy your appetite.

Grass-fed butter (unlike conventional grain-fed butter) also has an ideal balance of omega-3 to omega-6 fatty acids. This helps fight inflammation in your body and helps balance your hormones.

5: Dark Chocolate

dark choclateDark chocolate (not milk chocolate) with at least 70% cacao content is a great choice to satisfy your sweet tooth. The higher the cacao content, the lower the % of sugar. Unlike other ‘sweets’ it will not cause huge spikes in your blood sugar levels.

Dark chocolate that 70 % cacao content or higher, often have a fairly high fiber content. Some brands have as much as 5 grams of fiber out of 15 grams of total carbs per serving.

Dark chocolate is also very rich in healthy antioxidants. This includes theobromine, a compound which has been shown to help lower blood pressure.

Look for dark chocolate with fat content that comes solely from the natural healthy cocoa butter, not from any other added fats or additives.

You can also use organic unsweetened cocoa powder in your smoothies or other recipes for all the benifits of fiber and antioxidants… without the calories.

6: Nuts

pecans-nutsNuts like Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts and Macadamias are another type of “fatty food” that can help you get rid of stubborn belly fat.

Besides healthy fats these nuts also contain high levels of micronutrients such as vitamins, minerals, and antioxidants. They are also a great source of protein and fiber, which helps control your blood sugar levels and aids in fat loss.

The healthy fats from nuts can also help to maintain good levels of fat burning hormones in your body. This helps curb your appetite and control cravings.

Try eating nuts in variety for the best mix of vitamins and minerals. Also eat raw nuts instead of roasted ones. Eating them raw maintains the nutritional content of the healthy fats contained in the nuts.

TIP: Try eating a handful of nuts about 20 minutes before your lunch or dinner. This is a great way to control your hunger, helping you to eat less calories overall during your meals.

7: Grass-fed beef or bison

Most people think that red meat is unhealthy. The main reason for this is that they do not understand how the animals health affects the quality of the meat.

The beef or bison that you buy at the grocery store is typically raised on grains, which aren’t their natural diet. Their meat often contains too many omega-6 fats and too few omega-3 fats.

Grass-fed beef from cattle and bison, on the other hand, has much higher levels of healthy omega-3 fatty acids and much lower levels of omega-6. They also contain up to three times as much vitamin E.

Grass-fed meat from healthy cattle or bison also contains a fat called CLA (conjugated linoleic acid). This fat has been proven to help in building lean muscle and burning fat.

In addition to all this, grass-fed meats offer some of the highest quality proteins that you can eat.

There you have it… 7 of the very best ‘fatty’ foods you can eat if you want to banish your belly fat for good.

If you found this article helpful I really recommend you read Geary’s ‘The Fat Burning Kitchen‘. It will show you exactly what to eat (and WHY) to get rid of unwanted fat for good in a healthy manner.

These fatty foods can actually help you burn fat and lose weight

You may also like:

The Fat Burning Kitchen by Mike GearyThe Fat Burning Kitchen – Review

I read ‘The Fat Burning Kitchen’, a  guide on eating for fat loss written by nutrition expert and personal trainer Mike Geary and nutrition expert Catherine Ebeling. Here’s what I found.

7 Amazing Anti-Aging Smoothies

7 Amazing anti aging smoothies

I have always been a big fan of smoothies. They are such a great and delicious way of getting your daily dose of fruit and vegetables. Using the right ingredients can turn your smoothie into a true anti-aging elixir.

Here are 7 amazing anti-aging smoothies from around the web. One for each day of the week. Try them all and watch as your skin becomes smoother and more radiant every day.

Anti-Aging Green Ginger Apple Smoothie

Anti-Aging Green Ginger Apple Smoothie

This green smoothie is high in fiber and nutrient dense. It has powerful anti-aging properties and is great for a smooth, clear and healthy skin. It’s also great for overall health and a great way of getting your daily dose of leafy green vegetables.

Source: rawayurveda.com

Ingredients used:

  • Cucumber
  • Spinach
  • Apple
  • Parsley
  • Ginger
  • Water

Beauty Fruit Smoothie

Anti-aging Beauty Fruit Smoothie for radiant, healthy skin

Not only does this smoothie taste great, it also has amazing anti-aging benefits. The mixed berries are a rich source of anti-oxidants. The kiwi is great for delaying the formation of fine lines, wrinkles and cellulite. Drink it regularly and watch as your skin becomes smoother, softer and more radiant.

Learn how to make this smoothie at pickledplum.com

Ingredients used:

  • small banana
  • kiwi peeled and sliced bite size
  • frozen mixed berries
  • fresh pineapple chopped bite size
  • ground flaxseed
  • soy milk or almond milk
  • water

Collagen & Skin Cleanser Smoothie

Anti-aging smoothie with a carefully selected blend of skin loving fruits, veggies and herbs for healthy skin, hair and nails

This smoothie contains a carefully selected blend of skin loving fruits, veggies and herbs that support healthy skin, hair and nails. A great smoothie to start your day with.

From youngandraw.com

Ingredients used:

  • pear
  • lime, juiced
  • cucumber
  • parsley leaves
  • mint leaves
  • vanilla stevia
  • water

Anti-aging smoothie for radiant skin

This anti-aging smoohtie is made from some of the best anti-aging foods. It

This smoothie might look like a strawberry milkshake but it’s actually made from some of the best anti-aging foods. It’s also rich in antioxidants, vitamins and nutrients. Try it for a while and see how your skin livens up.

From mshealthyliving.com

Ingredients used:

  • Banana (frozen)
  • Strawberries
  • Blueberries
  • Matcha Green Tea

Anti-Aging Banana Pineapple Smoothie

Anti-aging banana pineapple smoothie for a beautiful, smooth and glowing skin.

This smoothie has quiet a lot of ingredients, but the flavors blend together really well. The delicious blend of tropical fruits has potent anti-aging properties for a beautiful, smooth and glowing skin. It’s also a great overall health booster. Pineapple contains the digestive enzyme bromelain. This is a natural enzyme that supports in breaking down and absorbing nutrients from the food we eat. Overall a great choice for a nutritious breakfast.

From: thecherryshare.com

Ingredients used:

  • Chilled Milk
  • Pineapple
  • Banana
  • Honey
  • Ginger Paste
  • Ice Cubes
  • Cinnamon Powder
  • Black Pepper

Banana, Blueberry, Oat Power Smoothie

Power smoothie with banana, blueberries and oats.

This high-fiber, nutrient richt power smoothie has potent anti-aging properties and is a great choice for a healthy, nutritional breakfast. It will also keep you full for a long time. Perfect if you are trying to lose weight.

From: myrecipemagic.com

Ingredients used:

  • good quality orange juice
  • whole grain oats
  • vanilla Greek yogurt
  • banana
  • frozen blueberries
  • baby spinach leaves
  • ice

The Anti-Aging Coconut Turmeric Smoothie

The Anti-Aging Coconut Turmeric Smoothie for detoxifying your body, boosting your immune system and lowering inflammation.

Drink yourself beautiful with this anti-aging coconut turmeric smoothie. Turmeric is great for detoxifying your body, boosting your immune system and lowering inflammation. The chia seeds and coconut oil help your body with the production of collagen, which helps to keep your skin supple.

From: foodmatters.com

Ingredients used:

  • coconut milk
  • pineapple
  • frozen banana
  • ground turmeric (or freshly grated)
  • chia seeds
  • coconut oil

There you have it. 7 potent anti-aging smoothies that will help you look and feel years younger. One for each day of the week.

Smoothies are a great way to get your daily dose of vitamins, nutrients and fiber. By selecting the right ingredients they can have a huge impact on your overall health.

Follow My Anti-Aging Foods Board on Pinterest

7 Amazing Anti-Aging Smoothies for beautiful skin and radiant health

3 Reasons You Should NEVER Use Vegetable Oils

3 reasons you should never use vegetable oilsThere are a lot of misconceptions about fat. We’ve often been told that fat makes you fat. The fact is that the right fats can actually make you leaner. However, there are certain fats you may want to start avoiding as much as possible.

One of these is vegetable oil. Here’s why…

The name might sound healthy, but did you know that vegetable oil isn’t even MADE from vegetables. Vegetable oils are made from a combination of safflower oil, corn oil, canola oil, safflower oil, cottonseed oil and soybean oil.

All of these are terrible for your health says nutrition expert and author of The Fat Burning Kitchen Mike Geary. He even goes so far as to say they are deadly.

According to Geary, there are three main reasons you might want to stop using vegetable oils…

1: Vegetable oils contain deadly trans fats

Trans fats can lead to all sorts of scary health problems including heart disease, strokes, cancer, obesity, Alzheimer’s and type 2 diabetes. It also has an unhealthy effect on your cholesterol levels and it can damage the membranes of cells in your body.

You’ve probably already heard to stay away from foods that contain partially hydrogenated vegetable oils. However, what many people DON’T know, says Geary, is that even non-hydrogenated vegetable oils contain some trans fats (including so-called “expeller pressed” vegetable oils). This is because of the pressure, the high heat and the solvents they are exposed to during the refining process.

This high pressure and high heat processing actually forces some of the polyunsaturated content of vegetable oils to be transformed into trans fats. It also causes the formation of something even worse, called “MegaTrans”. More on that later on.

Why are Trans fats still used, even when they are know to be such a health hazard?

They are easy to use, inexpensive to produce and last a long time. They also give foods a desirable taste and texture.

TIP: When you check the food label for trans fat, also check the food’s ingredient list for partially hydrogenated vegetable oil. This indicates that the food contains some trans fat.

In the US, if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat. These hidden trans fats can add up quickly and may boost your total intake to a level high enough to affect your health.

2: Vegetable oils contain ‘mutated fats’

All vegetable oils contain oxidized “mutated fats” fats. These “mutant” fats are created by free radicals formed during the refining of vegetable oils. These mutated fats are even worse than trans fat. They damage your cell membranes & chromosomes, create massive inflammation in your body and CAUSE heart attacks!

Expert Nutrition author, Catherine Shanahan, MD, calls the fats in vegetable oils “MegaTrans”. This is because they are similar in chemistry to trans fats… but WORSE.

The problem is that these ‘MegaTrans’ from vegetable oils are found in almost ALL processed, packaged foods. You’ll also find them in nearly all restaurant fryers. Something to think about next time you order the fries.

TIP: Next time you eat out, ask to replace french fries that come with most meals with side veggies or a salad instead.

3: Vegetable oils cause Omega-6 to Omega-3 Imbalance

Another big reason that vegetable oils are so bad for you is that they are mostly made up of inflammatory omega-6 fats, while containing very little anti-inflammatory omega-3 fats.

The healthiest ratio appears to be 2:1 or even 1:1 for omega-6 to omega-3. However, most vegetable oils skew your ratio 20:1 or even as high as 30:1.

Even worse, these are NOT the innocent type of omega-6 fats found in nuts. They are the “mutant” damaged ‘MegaTrans’ type!

This imbalance of Omega fats can be YET another reason why vegetable oils drastically increase the risk of heart disease, cancer, obesity, and other degenerative diseases that can shorten your life significantly if you don’t cut them out of your diet ASAP.

The solution to all of these major problems with vegetable oils – says Geary – is to use healthy oils like coconut oil, olive oil, macadamia oil, avocado oil, and grass-fed butter instead of vegetable oils. All of these are MUCH healthier and don’t cause any of the problems associated with vegetable oils.

Mike Geary’s book goes into great detail on how to start eating in a way that not only banishes unwanted fat but also prevents the many health risks associated with our modern day diets. If you want to learn more about it check out my Fat Burning Kitchen review.

Discover the 3 biggest health risks associated with vegetable oils and how to avoid them.

The Fat Burning Kitchen by Mike Geary – Review

The Fat Burning Kitchen by Mike GearyThe Fat Burning Kitchen is a nutrition guide. It focuses on healthy weight-loss by  ditching processed ‘health’ foods from your diet and replacing them with more natural, nutrient rich foods.

I had heard of The Fat Burning Kitchen before, but I didn’t really give it much attention until it was actually recommended by a friend of mine. She said it had really opened her eyes to the amount of crap – often sneakily disguised as ‘health foods’ – we put into our mouths.

My friend’s enthusiasm sparked my interest in the book. After reading through the lengthy sales page (which makes some interesting points), I decided to give the Fat Burning Kitchen a try. For a price of just $10 (last time I checked it still goes for that price) and with a 60 day 100% money back guarantee, I figured it was worth a try. Here’s my review…

What is The Fat Burning Kitchen

The ‘Fat Burning Kitchen’ is a 123 page e-book that was co-authored by Mike Geary and Catherine Ebeling. It’s not your typical diet book. For one thing, this is definitely not a recipe book. Although there are some recipes (I love the ‘Nutty Energy Snack’ as a pre-workout fuel booster), they are few and far between. If you’re looking for step-by-step recipes this book is not for you. My favorite source of fat-burning recipes is Metabolic Cooking.

What The Fat Burning Kitchen is… is a nutrition guide, and a pretty in-depth one at that. For me, the power of this e-book is that it clearly explains why certain foods are should be avoided and why some of the diet myths out there are so wrong. This has caused a big boost in my motivation to start eating cleaner and healthier. Motivation is a huge part of changing your (eating) habits… which, in turn, is the only thing that leads to lasting fat loss.

The Fat Burning Kitchen is divided into two parts:

Part 1: Start the Cleanout

The first part ‘Start the cleanout’ kick’s off with a ‘Important intro’ section. This explains why you should stop counting calories, the importance of ‘nutrient density’ and why you should ditch the Standard American Diet (S.A.D) and start eating more whole foods.

After the intro it dives into which foods you should ban from your kitchen if you truly want to lose weight. This includes a lot of foods many people believe are healthy, like diet shakes, protein bars, vegetable oils and high fiber cereals.

There is a lot of misleading (or just plain false) information out there on what foods are healthy and what you should be eating if you want to lose weight. Sadly, a lot of this information was put there by the diet industry itself.

I think part 1 of the Fat Burning Kitchen does a good job of explaining why certain foods are not as healthy as advertised and why you should be avoiding them.

Overview of the chapters of part 1:

IMPORTANT INTRO – PLEASE READ FIRST

Chapter 1: Foods made with refined flour and corn products
Chapter 2: Food and drinks containing high fructose corn syrup
Chapter 3: Margarines, vegetable oils, trans fats, Crisco
Chapter 4: Artificial Sweetners – Splenda, NutraSweet, Saccharin
Chapter 5: Commercial Pasteurized Dairy
Chapter 6: Commercially raised meats; farm-raised fish
Chapter 7: Soymilk, tofu, TVP
Chapter 8: Sports/Energy Drinks
Chapter 9: Energy Bars
Chapter 10: Processed Foods, Weight-loss meals, Diet Snacks, and Diet Desserts

Part 2: How to Stock Your Fat-Burning Kitchen

After removing all the bad foods from your kitchen chances are that your fridge and storage will be looking pretty empty. Mine were. That’s why part 2 focuses on stocking up on healthy, nutrient rich whole foods that will form the basis for your fat burning kitchen.

Not only is the book very specific about the foods you should be stocking up on… it also goes into a lot of detail to explain why you should be eating these foods (and avoiding others).

Overview of the chapters of part 2:

Chapter 11: High quality – protein-grass fed beef or bison, wild caught fish, free-range chicken, whole (free-range) eggs
Chapter 12: Raw dairy milk and cheese
Chapter 13: Grass fed dairy butter, coconut oil, lard
Chapter 14: Nuts-Almonds, pecans, walnuts, pistachios, Brazil nuts, cashews, macadamia nuts
Chapter 15: Avocados
Chapter 16: Organic berries
Chapter 17: Organic dark green leafy vegetables
Chapter 18: Healthy Sweeteners: Real Maple Syrup, Raw honey, Stevia
Chapter 19: Healthy real Food Energy Bars
Chapter 20: Dark Chocolate
Chapter 21: Herb Teas
Chapter 22: Items to Keep in Your Kitchen
Chapter 23: The Transformation Has Begun

The Fat Burning Kitchen ends with a special bonus section called ‘The Advanced Nutritional Fat-Burning Blueprint: The 23-Day Accelerated Fat Loss Plan’.

Who are Mike Geary and Catherine Ebeling

Mike Geary - Co Author of The Fat Burning Kitchen
Mike Geary

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for almost 10 years now. He has been studying nutrition and exercise for almost 20 years, ever since being a young teenager.

Besides The Fat Burning Kitchen Mike has written numerous other diet and fitness books, including ‘The Truth about Six Pack Abs and ‘The Top 101 Foods That Fight Aging‘.

Catherine Ebeling - Co Author of The Fat Burning Kitchen
Catherine Ebeling

Catherine Ebeling is a fit 50-year-old mother of three teenagers. She is a Certified Personal Trainer and Certified Lifestyle and Weight Management Consultant. She has studied nutrition, food allergies, and weight loss in depth for the last 25 years.

After discovering she herself had food allergies and gluten sensitivity, Catherine was motivated to study more about nutrition, vitamin deficiencies and related health issues, and has made it her life‘s work.

 

 

What I liked about The Fat Burning Kitchen

The book does a good job of explaining which foods you should include in a healthy fat burning diet… and WHY. As I wrote earlier, for me this information provided a motivational boost to change my eating habits for the better. Especially the chapters about wheat, fats and soy were eye-openers for me.

The Fat Burning Kitchen will change the way you look at food forever. You will probably find yourself wanting to make some drastic changes to your eating habits after you have read it.

The chapters are well laid-out. Besides the nutritional info they also provide interesting asides like how to cook leafy greans correctly and how to make your own ‘Nutty Energy Snacks’.

Mike Geary and Catherine Ebeling have clearly done a ton of research to put this e-book together. For me the extensive info it provided was definitely worth the small price I paid for it.

What I didn’t like

It would have been nice to have some more info on how to combine these foods into actual meals (a.k.a. recipes).

The sales page has this urgency thing where it says you only have 15 minutes to buy the book at a price of $10. I don’t really like these kinds of scare tactics. Guess what. If the timer runs out simply refresh the page and it will start over.

Conclusion

The Fat Burning Kitchen is an extensive nutrition resource. It covers in a lot of detail why some foods are a lot less healthy than you thought they were. You also learn what foods you should be eating if you want lasting, healthy fat loss… and why.

The Fat Burning Kitchen is a nutrition guide, not a recipe book. If you are looking step-by-step recipes which combine the foods mentioned in TFBK into actual meals I recommend you check out Metabolic Cooking.

For me personally TFBK contained a lot of eye-openers. It has motivated me to ditch a lot of the processed foods I had been (unconsciously) eating and replace them with more natural, nutrient rich foods. This, combined with regular workouts, has had a huge impact on my health, fitness, energy levels and of course my body fat percentage.

If you want to start making healthier food choices and lose weight naturally, without calorie counting, this e-book is definitely worth the measly $10 you pay for it.

Click here to download it now.

What others are saying about the Fat Burning Kitchen

It’s always hard to find honest reviews online that aren’t just pitching the product they are reviewing. I did manage to find the review below by someone who sounds like she’s actually read the book.