Is finally here. I will be offline for the day, but had to comment in the best way I could and let you know that I am amaze at all the comments to our contest Fat Loss Super Shake Recipes (http://empowerednutrition.com/fat-loss-super-shake-contest/) and I will be getting to everyone’s comments tonight. Great recipes and tonight I will send the winner of our Irish saying their link to PERSONALIZE their Personalized Nutrition Program. Thanks everyone, great recipes coming in… its going to awesome, can’t wait to taste them… well most of them.
Posts Tagged ‘weight loss’
Moving Day!
February 27th, 2010
101 Sneaky Weight Loss Tips
February 23rd, 2010…that actually work!
I was working on something like this a few years back. I started working on it again last fall and to be honest it just got pushed aside. I am almost glad to say it got put off simply for the fact that my friend Jeff Anderson got it done and by done I mean done right. Just look at the information package he is putting out there for us to critique and criticise… and I just can’t fault the information at all. 
So if you are looking for every trick you can get your hands on to melt off that last bit of fat or to just make it easier to lose weight and feel great then this is the piece of information that can make a huge impact in your fat loss goals.
A lot of these tips and tricks are absolute fat annihilators and others are just way to simple to call good when in fact they are great… the problem is most of us forget to implement them.
I went thru the entire manual and think this is a big time success program for fat loss.
Now if you are already following an Empowered Nutrition Meal Plan or Personalized Nutrition Program then you are inherently following several of these tips at any point in your day, you may not even realize it and that is were the power of the 101 Sneaky Weight Loss Tips comes in. When the tip is pointed out to you point blank it sticks in your head, it gets burned into your retina and imprinted into your brain and that is exactly what 101Sneaky Weight Loss Tips will do for you.
Do NOT think of this as another book to read and remember. Think of this as a MANUAL or GUIDE. If you really work at it and try to implement each of these tips it will take you 100 days and at that point you will already be in fantastic shape with no need to follow tip #101.
I mentioned some of the tips are intense and rare while others are pretty basic but often overlooked… here’s a few tips you might find interesting… note how these tips gel with everything I or my team are teaching at EmpoweredNutrition.com… Jeff’s done a great job with this one.
“Thanks Jeff, these are 101+++, awesome information,
books and audios, amazing!” – Patrick
Here are just some of
the 101 AMAZING
Weight Loss Tips
you will get.
TRICK #5: Drink your coffee. Not many people know that coffee actually provides more antioxidants to the American diet than any other food or beverage. That doesn’t mean you should hook up an intravenous drip of caffeine throughout the day (you shouldn’t have any more than 500 milligrams a day) but just know that coffee in moderation not only provides a pick-me-up, but is also helping you to burn more fat and increase your lifespan. For best results without the added calories, drink it black. But here are some other coffee tricks to help you lose more weight…
TRICK #1: Drink ice water. Yes, you know that you need to drink about 8 glasses of water per day for your body to burn fat and flush toxins out of your system. But a study from Germany revealed that ice water is more rapidly absorbed by the body and increases your metabolic rate by as much as 30% for 2-3 hours. Have a large glass of ice water as soon as you get out of bed in the morning and it will fight your body’s dehydrated state from the last 6-8 hours and jolt your metabolism out of its slumber to get a fat-dissolving start on your day!
TRICK #10: If you drink alcohol, opt for dry red wine. Dry red wine is better than your sweet wines, because sweet wines have more sugar! Dry wines have sugar, but most of it has been fermented away into alcohol and from a weight gaining perspective, dry is better. Plus, dry red wines contain certain antioxidants that are beneficial to your health. My recommendation is a California Pinot Noir. Not a wine drinker? Then…
TRICK # 11: Drink beer. I know that the words “beer” and “belly” don’t exactly make a great combination but animal studies have shown that the bitter compounds from the hops in beer have an anti-inflammatory effect on the…..
SUPER SUPPORT ITEMS…
Yeah I am equally impressed with the support materials Jeff has included. I like the audios, the eBooks and am a BIG fan of giving more.
You simply will love the audios on Nutrition, Exercise and Motivation. They will work for anyone and increase results beyond what you read in the 101 Sneaky Weight Loss Tips.
“Sneaky Food Tricks” That Will Make You
Feel Like You’re CHEATING When
You’re Actually Melting Through Fat
Like A Hot Knife Through Butter!
(Downloadable mp3 file)
This is an awesome audio I love it and anytime you put it into an audio it seems to sink in deeper than if I read it or heard it alone. Simply fantastic.
If Exercise is an issue and you have no idea where to turn then you MUST listen to this audio…
“Sneaky Exercise Tricks” That
Put An End To Gut-Wrenching Workouts
And Reveal How To Burn MORE Fat
With LESS Effort Than Ever Before!
(Downloadable mp3 file)
Finally Jeff supports this with one more audio that can change the way you lose fat and possible even the way you use your Empowered Nutrition Program…
“Sneaky Motivation Tricks” That
Empower You With White Hot Enthusiasm
While Your Friends & Co-Workers Wonder
What “Secrets” You’re Keeping From Them!
(And Why You Can’t Stop Smiling!)
(Downloadable mp3 file)
Let’s just say Jeff is good. Real good and I am embarrassed that I did not get a product of this caliber completed sooner… quite frankly I may not have ever been able to get a package like this completed. Jeff really nailed it with these 101 Sneaky Weight Loss Tips.
Hey before I forget in the review I even got a chance to grab a copy of the Food Label Secrets Revealed Report and an audio with Cory and Tracy Holly talking about the “Fit Family” Concepts. I have to say, meeting Cory many years ago at a private event in Mississauga and I was impressed. Now this audio takes it over the top and I am once again impressed by Jeff, Cory and Tracey.
FREE eBook: Food Label Secrets…Revealed!
(Downloadable .PDF file)
VALUE: $17…YOURS FREE!
Discover what food manufacturers are praying you NEVER find out!
Food labels are written in a “secret code” and regulatory loopholes allow greedy, unscrupulous suppliers to trick you into buying their products!
The result? They’re making your FATTER……without you even knowing it!
This industry bombshell breaks through all the confusion and misleading information so you’ll NEVER have to fall prey to deceptive marketing tactics that pose a danger to the your health!
FREE Audio Program:
“Fit Family Confessions”
with Dr. Cory & Tracy Holly
(Downloadable .mp3 file)
VALUE: $47…YOURS FREE!
Listen in on this incredible 1-HOUR INTEVIEW as this “Fit Family” shares their very best secrets for supporting your family’s health & fitness!
Dr. Cory Holly and his wife Tracy have helped thousands of men and women take charge of their health and the health of their family…and they LIVE what they teach!
We cover everything from “healthy snacking” to “getting your kid to be more active”…and everything in between!
If you care at all about establishing a healthy environment for your family, you’re gonna LOVE this program!
I spend a lot of time talking with Jeff and every time we talk something new and great comes around. Jeff has a real exercise and nutrition brain and passion in him, but still he promotes Empowered Nutrition Meal Plans in many of his product bundles. That alone should help you see how well our products lend and enhance each other.
As always I will NOT suggest you even look at anything unless it is realistic, effective and intelligent or just plain and simple will improve the quality of your life and deliver powerful proven results. 101 Sneaky Weight Los Tips fits my criteria. Get more information on 101 Sneaky Weight Loss Tips
Hey here are some more tips right from the pages inside 101 Sneaky Weight Loss Tips…
TRICK # 57: Watch more comedies. Japanese researchers found that when test subjects watched a 40 minute comedy show while others watched a 40 minute boring lecture, the comedy watchers’ blood glucose levels were much lower. The researchers theorized that laughter alters brain chemistry in such a way that either slows down glucose entering the blood or increases the muscles’ assimilation of extra glucose.
TRICK # 58: For your comedy shows, choose a situation comedy with a laugh track. Clear a spot in the living room for your body and every time you hear the background laugh track triggered, do a single pushup or crunch. Over the course of the show you will…
TRICK #77: Sex burns fat. On average you can burn about 150 to 300 calories during sexual intercourse. But different positions can actually increase the number of calories burned.
TRICK # 89: Chew gum between meals. A Scottish University study found that subjects who chewed sugar free gum between their meals ate much less food than those who didn’t chew gum. Participants noted that chewing gum increases the feeling of fullness and therefore they were able to reduce food intake throughout the day.
Read More About 101 Sneaky Weight Loss Tips
Today and Start Losing More Fat Tonight!
Click Here for 101 Sneaky Weight Loss Tips
And I am even more impressed as Jeff backs everything with a 100% Money Back Guarantee, so if for any reason you are not satisfied with this information package he will refund you right on the spot. Man I like Jeff, he is one straight forward guy with great information for us all.
Get all the tips, tricks and bonus audios and books, >> Click Here <<
*If you purchase any of the products on EmpoweredNutrition.com or links within the site to other sites I will be remunerated. I just wanted to disclose that and keep the FTC happy without hiding anything from my trusted friends as your purchases allow me to do what I love and that is research and help others accomplish great things with nutrition.
4 sample days, 4 calorie ratios, 4 results
February 18th, 2010OK, so I thought you might like this one. Often times I get requests for sample days. Well rather than give you the run around, suggest you buy the Empowered Nutrition Done-For-You Fast Fat Loss Meal Plans I thought it would be cool to give you 4 Sample Days to try >>CLICK HERE<<
4 Sample Days, 4 Strategies – Free
Now here’s the wild thing about these 4 sample days. Each day is made of the same recipes.
WHAT?!?! I know you think I’m an idiot and wasted my time putting these together for you, but the reality is I did it on purpose. You see each day is a different level program.
- Day 1 = Foundation Fast Fat Loss Program – Level 1
- Day 2 = Advanced “Beach Body/Bikini” Ripped Fat Loss Program – Level 2
- Day 3 = Advanced Lean Builder Meal Plan – Level 2 Builder
- Day 4 = Elite “Contest/Figure Model” Ripped Meal Plans – Level 3
This way you can get each of the programs in one tidy place and see how you can progress with your Meal Plans or Personalized Nutrition Program. This gives you a glimpse into how we create a strategic battle plan in the war on fat.
4 sample days like this also help you to see that if you are 25, 35, 45% body fat how the Elite level 3 Fat Loss Program is not going to work for you for very long. Don’t get me wrong you will drop weight, but you just might pass out due to the extreme change in your diet as of today to tomorrow. Its Level 3. You MUST start with a good foundation and become elite. It works like this…
Guys Reference Chart
- Guys over 15% bf, use Foundation Fat Loss
- Guys 15-10% bf, use Advanced “Beach Body Ripped” Fat Loss
- Guys going under 10% bf, use Elite “Contest Ripped” Fat Loss
Girls Reference Chart
- Girls over 22% bf, use Foundation Fat Loss
- Girls 22-17% bf, use Advanced “Bikini Slim” Fat Loss
- Girls going under 15% bf, use Elite “Figure Model Slim” Fat Loss
So there you have it, now you know why we don’t suggest you just go for the most extreme fat loss program you can find. Once you download the free samples you will also see how the calories on’t change that dramatically, but the ratios do. In fact you will even see how you can eat more as you enter into the more aggressive fat loss programs and continue to cut the fat.
If you haven’t already done so, download the free samples >>CLICK HERE<<
Your Friend in Fat Loss and Muscle Building,
Patrick.
Need a fat loss, muscle building or general health battleplan? Consider our Done-For-You Fast Fat Loss Meal Plans
If you want something uniquely and professionally crafted, printed, bound and shipped to your door for the fastest fat loss and lean body results get an Ultimate Transformation Personalized Nutrition Program
As always…
Anyone up for some Transformation Coaching?
February 17th, 2010This is a short and pointed email. Sure you might decide this is shameless self promotion… well it is… for your benefit.
I wanted to let you know a few things of excitement around here.
The blog is taking on a new life and will undergo some VISUAL CHANGES in the next few weeks, some changes have already taken place, check out the new side bar images to your right ==>> over there ==>>
Changes 2 & 3+ are all about programs that are for you and your results. For years we have been teaching gyms and fitness professionals how to operate full blown transformation programs, even giving them manuals and guides to run the programs for the most efficiency and success for members. We even provided the prizes and support packages for the programs. Well the time has come to provide those very same services and personal touches you have been patiently waiting for, scouring the internet and attacking your trainers for. Very soon we will be announcing to a very private and limited group of our Empowered Insiders the live release of a scarce but much needed program and members area. We will be announcing the release of our Empowered Premium Membership Area and Transformation Coaching Program.
PREMIUM MEMBERSHIP PROGRAM is all about a protected community of enhanced knowledge. This is NOT for everyone as there will be content that you may not want to hear but need to. There will be audio and videos you will NOT find anywhere on the internet as well as training programs, super bonuses, monthly freebies and more… I even have one more super surprise for you that is so over the top I can’t tell you about it here for fear of the volume of emails we will be getting prior to the announcement.
TRANSFORMATION COACHING is a 12 week total body transformation and make over program, actually it is 14 weeks. Transformation Coaching INCLUDES an Ultimate Transformation Personalized Nutrition Program printed bound and delivered to your door with weekly coaching calls, weekly conference calls, podcasts and more as well as even more rare nutrition and exercise coaching programs. This is the coaching you have been waiting for. This is NOT for everyone. This is NOT for you if you do NOT want to be told exactly what to do to accomplish your body transformation, fat loss or muscle building goals. Transformation Coaching will include everything from the Premium Membership Program and have the real deal, live weekly coaching for a truly unique transformation experience. [Learn More about Personalized Nutrition Programs >> CLICK HERE <<]
I have much more to tell you and am excited to release it all. But for now its just a teaser as I am working out the kinks and making sure all the content is “clicking” just right for you and the videos are all streaming just fine, fast and clean.
Cheers to you all, I will have new and unique post about the brain of a champion shortly… I think you are going to love this one and it will shed some light on why your brain is fighting your transformation fat loss and muscle building goals and how you can fight that with nutrition.
Your Transformation Coach,
Just to be sure you are ready for it and the new programs are right for you, I thought I would let you know in advance, you will be protected by my money back guarantee.
Supplements for Fat Loss
February 3rd, 2010I have to admit I am not easily surprised but I am often shocked by some of the questions I am asked. They come almost as statements not even questions.
I get a lot of clients and even complete strangers asking me point blank without hesitation what are the “best supplements for fat loss”. 
Why should this surprise you and even shock me? Well quite simply its not about the “magic” pills and powders. Its not about counting on one more product to make your life all fat into a skinny little box, size 0 jeans or XS bikini.
Fat Loss is more about using supplements wisely to enhance your fat loss, not to be the answer to fat loss.
You must first get your diet in order. Only good nutrition will set you on your way to true fat loss. The “magic” pills, powders and potions are there for 1 of two reasons and both will work for you.
Supplements are designed to do two key things for fat loss:
- Kick Start Your Fat Loss Program to Move You Toward Your Fat Loss Goal
- Burn Down the Last Few Pounds or Percent Body Fat to Accomplish Your Goal
OK so I have avoided the question for now, and I am going to avoid it a bit more. Now I want you to think about when you should take your supplements.
You will want to take any supplements (in this case, multivitamins and fat burners) 2-3 times per day for best results.
WHAT?! Take how many pills how many times a day you say!
I know this is against the “once a day” multi vitamin marketing you are reading about, but would you rather hear pie in the sky or hear the truth no matter how ugly it sounds from someone you can trust.
Once a day multi’s fat burners, joint formulas, whatever the supplement may be are a load of crap. They don’t exist. All that is happeining is you are getting more stuff crammed into a tighter bundle with more fillers, glues and binding agents that take longer to break down. Reality is half the time if you just turn around and look in the toilette there goes your “one-a-day” and your hard earned cash.
To avoid flushing your multi down the drain, you need to take a pill, powder or liquid 2-3 times per day.
Think of it this way, you feed yourself several times a day right. Well supplements are no different than food… 1, 2, 3 plus times per day.
I recommend taking your supplements with or near food. Most products are absorbed better with food. Others are designed to reduce hunger and cravings etc… to create a response in the body as is the case with fat burners, taken on empty stomach can be a bit trying on your system, but 30 minutes before a meal or workout will reduce cravings and hunger and increase fat burning. Taking a Multi Vitamin with food is essential since it is better absorbed by the body with the presence of food and other natural vitamins, which reminds me… buy natural version supplements, not tiny pills from pharmaceutical manufacturing companies. The body knows the difference and assimilates natural versions better.
I want you to take your supplements first thing in the morning and again mid afternoon for best results. Everyone can tailor their supplement schedule to their needs, but this is optimal for assimilation, energy and keeping it simple.
OK so here we go. Now you know when to take your supplements for fat loss, how about what to take. Here’s my no nonsense approach to fat loss supplements…
MUST HAVE SUPPLEMENTS:
- Protein Powders – 2 to times per day – Whey protein is the safe choice for all your needs, but I would even step up and recommend a full spectrum blending protein as a solid back up.
- Multi Vitamin and Mineral Formula – It is essential to get a good multi. Of course I can recommend many products, I can support only a few and I can take even fewer myself and if I won’t take it, then you shouldn’t either. Without a doubt I am going to shamelessly self promote here, but try our Essential Multi’s as they are powders in an instant desolving capsule.
>> Vital Force – Essential Multi for Men <<
>> Slim Appeal Essential Multi for Women <<
- Thermogenics / Fat Burners – Well this one is the easiest to answer. Get one. They are great aids in fat loss. Remember this is not a “magic” pill, but rather a supplement or aid in your fat loss goals. Note: there are burners for guys and weight loss products or women. There is a BIG difference! Some formulas for guys are too darn strong and all about the BUZZ for girls and it can leave you (women) felling wired and wigged out. Again a powder in a capsule is the ticket, take it 2+ times per day and don’t waste your money.
>> Burner – Advanced Fat Loss Formula for Men – Click Here <<
>> Slim Appeal Advanced Weight Loss Formula for Women <<
SUPPLEMENTS OF BENEFIT:
- Creatine – yeah that sounds odd, but if you are into extreme dieting you need muscle retention to keep the metabolism pumping
- Flax Seed Oils
- Fish Oils
- L-Carnitine
- Coffee, coffee, coffee, buzz, buzz, buzz
- Green tea
- Green tea extract
- Yohimbine
- 5-HTP
- Synephrine
- HCA
- ALA
This list can honestly be exhaustive and go on and on, but you get the idea. Designer blends are your best bet for fat loss supplements. The reason, they have done all their research and bring pretty potent fat burners to market to save you time and money searching for the right ingredients, blends and bottles so you don’t have to.
You can get great products all over the place online, offline, from a buddy or MLM program, but I recommend this. Don’t buy the cheapest product, don’t buy the most expensive product you will be “ripped off” (not ripped) at both ends, But middle of the bunch in terms of brand and price and you tend to be getting exactly what you are paying for.
For more information on products you can trust to deliver results and the exact formulas I personally support and take >>CLICK HERE<<
While you are there… save a few bucks with this web code: 10suppostx1
Let me hear all about your favorite fat loss products, formulas and tricks. Just add your comment below.
Patrick.
Frozen Chunky Monkey Protein Smoothie Recipe
January 25th, 2010Frozen Chunky Monkey Protein Smoothie 
OK so this is going to be more of a freebie and a suggestion than it is going to be an informative blog post. I want to give you one of my favourite protein shake recipes. I use it to grow and build muscle and cut for fat loss or weight loss.
I use it to replace a meal when late for a meeting and sometimes when I know I am on the road all day with little time to stop for food and don’t want to feel heavy and bloated in the gut while driving; I fire up one of these bad boys and load it up with ice. (I make it a bit thinker than normal so by the time the ice melts its perfect).
So I am going to give you my standard recipe and some tips, then I add in some suggestions to help make it a MASS shake or use it for cutting up the fat.
My Frozen Chunky Monkey Protein Smothie
Ingredients:
- Chocolate Protein Powder 28 grams = 28 grams protein (I count protein not weight)
- Vanilla Yogurt 1 cup (8 oz)/226g = 10 grams protein, 38 grams carbs, 4 grams fat and lots of good bacterial cultures
- Frozen banana ½ (half) = (approximately) 15 grams carbohydrates
- Ice Cubes as many as you want… I like lots.. freeze brain is fun
- Water, about 4-8ounces is all you really need, but I like mine thick and cold
- Flax Seed Oil 1 tea spoon = 5 grams long chain triglycerides and lots of omega fats
- Coconut Oil 1 tea spoon = 5 grams medium chain triglycerides and lots of omega fats
- Peanut Butter 1 teaspoon natural organic = 5 grams fats
Portions and Grams:
- 38 grams proteins / 5.4 portions protein = 152 calories
- 53 grams carbs / 5.8 portions = 212 calories
- 15 grams fats / 5 portions = 135 calories
Total (approx) Calories: 499 calories
As you can see I would easily drink my lunch in about 60 seconds. So to make it a snack I cut it in half to a 2-3 portion shake or snack. I like to make this and drink half at my mid morning shake and half as my afternoon or post workout shake.
[clearly that one to the right is a few more than 499 calories, but I thought it would get your juices flowing... like it did mine]
Now for the directions: Prep a clean blender, throw in ice cubes, add frozen banana (in chunks), yogurt, and peanut butter. Cover and start blender. Add in protein powder, then flax seed oil, coconut oil and finally water to desired consistency. Serve and enjoy… that’s it, rather simple and simply satisfying.
To make this a bigger shake don’t cut it in half for two shakes, but drink it all for lunch or if you are on a balanced (zone like) eating plan increase or decrease the portion sizes.
Sometimes I like to add oatmeal raw just at the tail end of the blend cycle to give it added slow release carbs and longer energy or just to pump it up and make it a really think and chewy shake (as is the case when I do it for some lunches).
Now to make this a mass shake, well that is obvious and easy. Add oatmeal to give you a higher percentage ratio of carbs and cut the flax seed oil to reduce the fats… like this -
MacroMASS Ratios: 35% protein, 45% carbs and 20% fats.
It’s still a very healthy mass gaining shake by all means.
Now to make a cutting Frozen Monkey Protein Smoothie is quite simple.
Cut the yogurt and DO NOT add Oatmeal. It can’t get any easier than that. When I am in real deal fat loss mode I even bring the banana down to 1/3 instead of half, just for flavour. You can see now that the ratios are more in line with a restricted calorie and reduced carbohydrate program –
Advanced Fat Loss Ratios: 40% protein, 20-30% carbs and the balance being healthy fats and oils.
Sometimes I even opt out the peanut butter for the real thing and less calories. This requires chewing your shake, but that increase digestion and personal satisfaction.
What is Protein Smoothie?
Enjoy. Tomorrow I got a real eye opener on the state of a “healthy” 2009. This is crazy it almost reads like a fiction story, but they are all real. Its inspired by an article I recently read in the Physicians Committee for Responsible Medicine.
Stay Empowered and Stay Focused on Your Goals.
Reasons To Have An Apple A Day
January 12th, 2010Apples are an exceptionally beneficial food for people to eat. They are sweet which makes them not hard to eat and there are enough varieties available that people can find one that fits the size of apple they’re looking for. In addition, they contain a variety of vitamins and nutrients that people need to be healthy.
Apples are good for you. You’ve heard it from the time you were a tiny kid… “An apple a day keeps the doctor away”. But how do apples actually benefit your health?They knew about the health benefits of apples centuries ago (where do you think the saying “an apple a day keeps the doctor away” came from) and while many things have changed since then, the benefits of apples have not.
Apples help our bodies fight cancer; studies have shown that there are several components in juicy fruit, such as apples, which help to prevent the growth of cancer cells. Healthy apples are most potent when the fruit is eaten whole, including the skin, and by choosing the darker apples, such as deep Red Delicious, Fuji, Jonathan, Rome Beauty and Red Spartan. Apples are a good source of vitamin C and fiber. Italian researchers found people who ate more than one apple a day lowered their risk for oral, esophageal, colon, breast, ovarian, prostate and other cancers by 9 to 42%.
You know the saying “An apple a day keeps the doctor away”. It may well be true that it is time to rethink this, and start eating your apples as a receipe for healthy living.
Here are some of the major benefits of apple cider vinegar alone:
- apple cider vinegar and weight loss
- apple cider vinegar and acid reflux
- apple cider vinegar and acne
- apple cider vinegar and wart
- apple cider vinegar and heartburn
- apple cider vinegar and yeast infection
- apple cider vinegar and arthritis
- apple cider vinegar for skin
- apple cider vinegar and cholesterol
- apple cider vinegar for hair
- apple cider vinegar and blood pressure
- apple cider vinegar for sinus infection
Benefits of apple eating
Apple is also said to be an “airy” fruit as 25 percent of an apple’s volume is air (this is the reason why they float when put in water) but remaining is filled with different vitamins and nutrients. Apples contain both insoluble and soluble fibre which can lower cholesterol, relieve constipation, and protect against cancer (especially breast and colon cancer), heart attack, macular degeneration, menopausal bone loss, asthma, type II diabetes, strokes, increased lung function and weight loss.
* Provide antioxidant protection
* Aid iron absorption
* Help to keep bad LDL cholesterol level in check and can even lower it.
* Help prevent heart disease, heart attacks and stroke.
* Reduce the risk of lung cancer, improve lung function and reduce the severity of asthma. It seems that children who drink apple juice daily have less severe asthma compared to those who drink the juice one a month.
* Reduce the risk of type 2 diabetes
* Help regulate blood pressure
There are many more reasons to eat well and enjoy life, but none greater than to increase the quality and quantity of life for yourself and those you love and care for like family and friends and even strangers.
Go ahead share this blog post with someone you love or even someone you hate, just pass it on and give them a reason to think of you every time they eat an apple. I hope its an apple a day.
weight loss check list
November 11th, 200911 Do’s, 1 Don’t and a STOP check list for weight loss
Top 13 tips to implement a successful holiday weight loss strategy
I got 11 Do’s, 1 Don’t and a STOP tip to make your weight loss and lean muscle body a success.
Ok so some of these are going to be simple, some obvious, some said before, some new and some just plain blunt and painful. You don’t have to implement all the tips on this check list at once, but you do need to take action and implement a few to achieve your weight loss goals before the New Year’s resolutions are wasted on yet another diet claim for 2010.
- “DO “- Eat breakfast – this sets you up for the day and is all powerful in terms of weight loss and lean muscle building, especially over the holidays
………………………………………………………………………………………………………….. - “DO “- Eat smaller meals more often – Try to eat 5-6 times a day. Eat the same calories, just more frequently in smaller portions, call it grazing if you like. I bet you already eat 4-6 times a day, you just don’t count the coke and chocolate bar as a meal
………………………………………………………………………………………………………….. - “DO “- Eat Fresh – The fresher the better. Fresh fish, meat, fruits and vegetables are best. Get them at their freshest as often as you can. Sometimes shopping at smaller market places are best for this as they get local farmers supporting them with fresh products often times daily
………………………………………………………………………………………………………….. - “DO “- Eat Treats – yeah you heard it here. Eat treats, but keep it in check. I have worked with some clients that just needed a treat daily, so we counted 31 pieces of chocolate and put them in a box for a daily treat. They had the choice to eat 1 daily or all in one sitting, but that would be it for the month. I think if you are 90-100% compliant to your game plan then a small daily reward can be factored in.
………………………………………………………………………………………………………….. - “DO “- Eat Fruits and Vegetables – they are packed with nutrients. There is this cool school of thought coming back into research and it is a pretty valid point. Eating lots of variety may be more beneficial in small amounts than eating lots of the same fruit or veggie. Its sort of like the theories of homeopathy or hormesis, it’s quite compelling.
………………………………………………………………………………………………………….. - “DO “- Drink plenty of water – increase hydration, fat loss, energy, mental alertness, satiation, digestion
………………………………………………………………………………………………………….. - “DO “- Portion Control – watch how big your portions can get. Especially at restaurants, bigger plates, mean more foods and bigger bellies
………………………………………………………………………………………………………….. - “DO “- Reduce Liquid Calories – these are pops, sodas, fruity beverages, beer, wine and spirits. I am not saying cut them out, but control them and limit them so on the occasions you are going to indulge, then you can without hesitation as you will already be ahead of your holiday weight loss strategy
………………………………………………………………………………………………………….. - “DO “- Keep a Journal – Food Journaling is a huge business. You can get them online, offline, printed, digital, and many more. Hey they even have cool little iPhone and Mobile Apps for this to make it easier. Food Journals, help you track and create a more consistent eating pattern and change the way you think about food. Sure it looks a little OCD but its all about you and your goals, not the weirdo watching you journal your foods
………………………………………………………………………………………………………….. - “DO “- Read Labels – this is more on the OCD side, but it helps too. If you read a label of two similar soups, cookies, crackers or meals, you will be able to quickly choose the one that has fewer calories and better percentages or ratios of nutrients to support your fat loss goals. Reading = Learning = Results
………………………………………………………………………………………………………….. - “DO “- Be Active – sure this is obvious, but I don’t just mean go to the gym. Try to go for a walk 1,2,3,4,5,6,7 times a week. Park far and use the stairs to the office. Sure it will take more time, but worth it. Try walking the stairs to and from or during lunch break. Do a simple stretching routine at your desk 2-3 times a day, just 2 minutes will change the way your body looks and feels and your performance at work will benefit too.
………………………………………………………………………………………………………….. - “DON’T” – Don’t Go Out on Empty – yeah all this positive stuff had to get ruined by one DON’T. Sorry. Don’t go shopping or out to a party on an empty stomach. Eat a balanced nutritious meal pre event and fight off the cravings and subsequent binge eating of junk, sweats and treats.
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- STOP – There is a rather powerful technique you can use and that is the power of a STOP day. Brad Pilon has a powerful theory that I use from time to time, especially before a bit EAT day and that is a STOP day. Its that simple, just Eat STOP Eat. STOP for 24 hours and reap the amazing benefits of all the hormones and fat loss induced results of a STOP day. Think of it this way, the average male eats 3700 calories a day. A brick of butter is 1 pound of fat and a pound of fat is roughly 3500 calories. So if you don’t take in 3700 calories for a day and do burn 3500 calories from exercise that day or week, then you have a sure fire way to lose 1-2 pounds of fat a week. A great way to ensure that is by following some Done For You Meal Plans or a Personalized Nutrition Program.
That’s it, that is a simple holiday weight loss and lean body check list you won’t have to make this year.
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