Is Peanut Butter Healthy?

I loved getting peanut butter and jelly sandwiches in my school lunch box—until I became a teenager. That's when peanut butter turned into a guilt-ridden indulgence akin to candy bars, cookies, and cakes: diet disasters to be avoided at all costs. 

Here's why I was wrong:

It helps you lose weight

Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.

It's packed with nutrition

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

It's got the good fat

Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).

How to buy the best

The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:

Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.

Sugar: Natural brands have 1 to 2 g—about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.

For Sauces

Peanut Butter & Co.'s Smooth Operator is the PB you spoon instead of spread, making it ideal for drizzling over fruit or adding peanut flavor without thickness to sauces or soups.

Straight off the spoon

Smucker's Natural or Organic have the best peanut flavor of the mass-market brands. They have a pure taste and the quintessential stickiness.

For lunches

Nothing beats the spreadability of Skippy Natural. With just a couple of swipes of a knife, you get an even layer of peanut butter on your sandwich. If I were stuck on a desert island, the jar I'd treasure is Adams Organic, which has a pure roasted-peanut flavor and a spreadable but thick texture. 

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6 Health Benefits Of Drinking COFFEE

Do you smell it? Can you taste it? For some people, that unmistakable smell and delectable taste are the main reasons to pry themselves out of bed each morning. What is it? It’s the eye-opening and mouth-watering beverage that’s consumed by an estimated 100 million Americans on a daily basis and it comes from a simple bean – coffee. But, aside from the caffeinated beverage’s eye-opening abilities and addictive flavor, there are many other hidden benefits and we’ve compiled a list of arguably the six best reasons you should be consuming coffee.

Mental Note

Is there anything sadder than seeing an aging loved one drastically losing their mental sharpness? You may be powerless to prevent it, but, according to a recent study, coffee may be able to help you from falling into the same trap. Researchers discovered that participants who drank three to five cups of coffee per day had about a 65% decreased chance of developing Alzheimer’s disease or dementia later on in life. To ensure you’re always drinking enough coffee, make it a point of always consuming coffee with your meals.

Cardiovascular Protection

Anybody who’s serious about health knows the importance of a healthy cardiovascular system. What they may not know is that by simply drinking one or two cups of coffee per day they could have a significantly reduced risk of cardiovascular disease-related death. According to a Japanese study of more than 76,000 participants, men consuming one to two cups of coffee daily reduced their risk of dying from a cardiovascular disease by as much as 38%. Of course, this still doesn’t excuse you from cardio exercises.

Risk Aversion

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

Diabetes Defense

An alarming 11.8% of American men over the age of 20 have diabetes. Needless to say, it’s a growing concern and one receiving a great deal of attention in the medical community. Between 1986 and 1998 Harvard researchers tracked the coffee consumption and occurrence of type-2 diabetes of more than 40,000 men. They discovered that long-term coffee drinkers had a significantly reduced risk of developing type-2 diabetes and statistics indicated the risk decreased the more they drank. Just remember to limit your sugar! 

Pain Reduction

Are you in pain during the course of a typical workday? It’s not that unusual. But, what is surprising is the degree to which many people feel rejuvenated following a coffee break and there may be a reason why. Norwegian researchers observed 48 people performing office work and found that those who consumed coffee only declared a pain-intensity level of 41, whereas participants who didn’t drink any coffee reported having a score of 55. If this study is any indication, you might want to take your coffee breaks literally.

Weight Loss

When you think of coffee, you usually think of the beverage. However, if your focus is weight loss, green coffee extract could be an effective aid. Following a 22-week study of 16 overweight adults, researchers discovered that participants given green coffee bean extract had undergone significant weight loss with 37.5% of them transitioning from being at a pre-obesity weight to a normal weight range. If you’re battling the bulge, consider complementing your workouts by looking at the green bean capsule aisle of your local health nutrition store.

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6 Reasons To EAT Salmon

Salmon's reputation as a healthy food is largely based on its unusual omega-3 fatty acid content. It is normal for 4 ounces of salmon to contain at least 2 grams of omega-3 fats - more than the average U.S. adult gets from all food over the course of several days. This omega-3 fat comes in two forms: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). However, salmon is also rich in other properties, such as vitamin D and selenium, each of which have their own powerful health benefits.

Intriguing research into the protein and amino acid content of this fish has found that salmon also contains small bioactive protein molecules (called bioactive peptides) that may provide protection for joint cartilage, support with insulin effectiveness, and control of inflammation in the digestive tract. 

One thing to bear in mind, though, is that all of these benefits are derived from the consumption of wild salmon, and the farmed kind is an entirely different kettle of fish.

Here are 6 health benefits of salmon:

Inflammation

Research on fish intake and joint protection has shown that the omega-3 fatty acids found in salmon can be converted by the body into three types of compounds that prevent chronic inflammation. What's especially interesting is that it combines these anti-inflammatory benefits with anti-inflammatory relief related not to fat but to protein.

Recent studies show the presence of bioactive peptides in salmon may support healthy joint cartilage and other types of tissue. One bioactive peptide named calcitonin has been of special interest because it is also made in the human body by the thyroid gland, and we know that it helps regulate and stabilize the balance of collagen and minerals in bone and surrounding tissue. Such peptides may combine with salmon's omega-3 molecules to provide powerful anti-inflammatory benefits for joints. The incredibly high content of vitamin D and selenium found in salmon have also been shown to be key agents in preventing unwanted inflammation.

Cognitive Function

Much research has proven docosahexaenoic acid (DHA) to be the most important fat found in the brain, and the substantial content of this omega-3 fatty acid in salmon explains the benefits of salmon intake for thinking and the decreased risk of certain brain-related problems. Salmon intake is associated with decreased chances of depression, hostility in some studies of teenagers, and decreased cognitive decline in older people. Some studies have also demonstrated an association between IQ and a diet rich in omega-3 fatty acids.

Of particular interest is the recent discovery of what are called protectins. These are special compounds made from DHA which studies have shown play an important role as anti-inflammatory molecules, particularly when produced by nerve tissue. There has been speculation that some of the brain-related value of omega-3 fish intake may be due to conversion of the DHA in these fish to protectins that can aid in preventing excessive inflammation. Vitamin D has also been shown to be a major factor in supporting cognitive function, and salmon abounds in this nutrient.

Cancer Prevention

Vitamin D has been shown to play a crucial role in lowering the risk of several types of cancer, including breast, prostate, and colorectal cancer. Salmon contains particularly high levels of vitamin D and selenium, which is also associated with prevention of certain types of cancer, including colorectal cancer.

Omega-3 fat is also connected to decreased risk for several types of cancer, including colorectal cancer, prostate cancer, and breast cancer. Regular omega-3 intake has been proven particularly effective against the blood cell or lymph cell-related cancers such as leukemia, multiple myeloma, and non-Hodgkins lymphoma.

Eye Health

It is well known that fish oil is good for improving vision. It also helps in avoiding age related macular degeneration. The omega-3 fats found in salmon have been demonstrated to be effective in combating both macular degeneration and chronic dry eye. In the case of macular degeneration, two servings of salmon per week is enough to significantly decrease risk.

Studies on dry eye have begun to focus specifically on the neuroprotectins made from DHA in salmon and other omega-3 fish. These omega-3 derived molecules might aid in preventing chronic dry eye by alleviating inflammation.

Cardiovascular Health

Intake of salmon has been connected to a decreased risk of numerous cardiovascular problems, such as heart attack, stroke, heart arrhythmia and high blood pressure. Consumption of omega-3-containing salmon is also linked with improved metabolic markers for cardiovascular disease. 

The high levels of the antioxidant selenium in salmon have also been shown to be especially important in cardiovascular protection.

Skin and Hair Health

The omega-3s found in salmon lock moisture into skin cells, encouraging the production of strong collagen and elastin fibers, which contribute to more youthful looking skin. Omega-3s have also been known to alleviate skin blemishes and maintain a good luster of the hair.

Omega-3s provide nourishment to hair follicles, helping hair grow healthy and preventing hair loss. A rich supply of proteins is also important for hair growth. The high protein content of salmon helps maintain strong, healthy hair.

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7 Reasons To Drink More Water

Everyone knows that we all should drink water, you see it everywhere, in school, your parents, everyone tells you to drink water. But do you know why you should be drinking water? Ever thought about it?

The presence of water is the most important factor that helps sustain life on Earth. More than 65% of the human body weight is water, and drinking more water has innumerable health benefits. Let me brief you about the findings of the National Cancer Institute’s Food Attitudes and Behaviors Survey conducted on more than 3000 individuals: an alarming 78% of the people surveyed admitted to drinking less than 8 cups of water per day. The study confirmed the high prevalence of poor water drinking habits, especially among the old. Furthermore, poor water intake was associated with several unhealthy habits and attitudes.

Here are 7 awesome benefits of drinking more water:

1. Improves your mental abilities

Drinking more water and keeping the body well hydrated have shown to help people to improve their cognitive abilities and mental functioning. On the other hand, dehydration reduces the brain’s capacity for short term memory.

2. Improves physical performance

There is a huge amount of evidence to suggest that dehydration and poor water intake are associated with decreased muscle performance and athletic abilities. Good water intake helps increase the physical performance by helping the heart pump better, as it keeps the blood more fluid and increases oxygen transport to the muscles. Furthermore, good water intake also helps to keep the body cool, and the muscles and joints work more efficiently. Not only can athletes use this to their benefit—drinking more water also keeps you energetic and feel less fatigued throughout your stressful day at work.

3. Helps expel toxins

Drinking an adequate amount of water helps to remove water soluble toxins from the body by sweat and through the kidneys. Water flushes your system and cleanses the body clean of certain toxic waste products that tend to build up in tissues and organs.

4. Helps lose weight

You read that correctly! Drinking more water can help you lose those extra pounds. Some studies have shown that people who increased their water intake while dieting lost more weight that those who kept to minimum levels. Drinking more water helps to delay the feeling of hunger, so the next time you feel hungry and find yourself reaching for junk food, drink water instead. As water fills the stomach, it tends to allay the sense of hunger, so the net calorie consumption is decreased. Furthermore, water also increases the body’s metabolism. And of course, drinking water instead of cola when you feel thirsty is definitely going to cut those extra unhealthy calories.

5. Reduces the risk of heart attacks and stroke

Drinking more water helps to keep the blood more fluid. This helps prevent clot formation in blood vessels which supply the heart and the brain that could jeopardize the oxygen supply to these vital areas, result in fatality. Adequate water intake also helps keep blood pressure in check by excreting excess salt out of the body. High salt retention in the body is one of the primary culprits that lead to high blood pressure. By keeping blood pressure in check, most of the complications of high blood pressure can be averted.

6. Improves bowel function

Constipation is common in people who consume less than the adequate amount of water required. Doctors advise their patients to increase their water consumption as a first step in preventing constipation.

7. Decreases cancer risk

Drinking more water reduces the risk of certain cancers like the cancer of the colon and bladder. It’s also been found to reduce the risk of breast cancers.
Though strong evidence for these benefits are being sought, there’s no harm in drinking more water as long you don’t overdo it.

Bonus tips:

1. Do not drink more that 3 – 3.5  litres of water, as doing so can result in harm by diluting the body’s electrolytes.
2. You can find some apps that can help keep in check with you daily water consumption.
3. A simple guide is to drink enough water to produce a colorless urine.
4. Always carry a water bottle with you.

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Are Nuts Fattening?

The question ‘are nuts fattening‘ is one I get asked regularly.

In fact, almost every time I suggest that people should have nuts as a snack, I get some opposition. It’s an interesting one that requires us to take a closer look at the facts…

What the studies say

No-one’s going to argue that nuts aren’t high in fat — they are.

But, many people assume you shouldn’t eat them when trying to lose weight. Studies have confirmed, however, that people who eat nuts have a lower body weight than those who don’t.

Since almonds are a pretty popular nut, let’s think about them for a minute.

First study:

• 81 healthy adults 
• Given 60 grams of raw or dry-roasted almonds for 6 months
• Participants were expected to gain 14 lbs
• Instead weight gain was only 1.3 lbs for men, and 0.3 lbs for women

Second study:

• 20 healthy, overweight women
• Given 65 grams of almonds for 10 weeks
• The mathematical theory of “energy consumed minus energy expended equals weight gain” predicted that women should gain 7.5 pounds
• Instead, the participants’ weight did not change at all. In fact, their weights went on average from 155.9 lbs to 154.6 lbs.

So, it seems clear the impact of nut consumption on weight is either negligible, or non-existent. Also remember that in these studies, participants were not on any sort of diet.

Nothing had changed in their lifestyle other than the inclusion of nuts.

This begs the question, what would the effect of nuts be on weight if they were also part of a weight management regimen?

Other studies have shown that replacing carbs with almonds in a weight loss program leads to greater reductions in body weight and BMI, waist circumference and fat mass. Therefore, compelling evidence suggests you can include nuts in your regular or weight loss diet without fearing weight gain.

So, how can this paradoxical phenomenon be explained?

Are nuts healthy? 

3 reasons why nuts aren’t fattening:

1. Nuts have high satiety properties

People who eat nuts report sharp reductions in appetite. This is because nuts have a high fullness index. Studies have shown that when you eat nuts there is a reduction in energy intake. In fact, about 70% of the energy provided by nuts is offset by lower food consumption at subsequent meals.

2. Nuts are not absorbed efficiently

The fat contained in nuts is not efficiently absorbed in the gastrointestinal tract. This manifests itself as elevated fecal fat loss. It’s thoughts that up to 20% of the lipid content of whole nuts will be lost in the stool. This is around 10-20% of the energy contained in nuts.

3. Nuts increase metabolism

Regular consumption of nuts increases resting energy expenditure (REE). This is the minimal energy we spend in one day at rest — just doing nothing.

In one study, people who ate 500 calories per day from peanuts for 19 weeks, showed an 11% increment in REE.

To get an idea of what effect a REE increase of this magnitude would have on your weight, let me explain:

• The average woman in the US (30 year-old, 5’ 4’’ tall who weighs 160lbs) has a REE of 1,511 calories per day
• An increase of 11% in her REE means her body burns an extra 166 calories per day
• She can choose to “eat” these additional calories without worrying about gaining weight, or “leave” them and lose weight at a pace of 1.4 lb per month, or 17 lb per year
• And, that is by just including nuts in the diet, with no other lifestyle changes

Conclusion

Well, although nuts are among the most energy dense foods around, studies show little to no impact on body weight.

This is great news, because nuts have so many health benefits. Therefore, excluding them from your diet would be crazy! Next time you feel like indulging, go for whole, raw, unsalted nuts, and don’t feel guilty about it!

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Why You Should NOT Throw That YOLK

Are you one of the people that swears by egg whites or avoids eggs altogether? Scared that the yolk is high in cholesterol and bad for your heart? Although this is partially true, by tossing the yolks you’re missing out on one of the most nutritious, healthy, and beneficial foods available. 

What’s even more promising is that more and more research is beginning to show that cholesterol from animal sources may no longer be detrimental to cholesterol levels, but in fact may actually help improve blood lipid ratios. Yolks are also jam packed with heart-healthy omega-3 and omega-6 fatty acids which further benefit cholesterol levels.

Nutrient /  White/ Yolk /  %Total Yolk / %Total-White

• Vitamin A  /  0 / IU / 245 IU /  100% /  0%
• Vitamin E /  0mg /  0.684mg /  100% / 0%
• Vitamin D  /  0 IU /  18.3 IU / 100% / 0%
• Vitamin K / 0 IU / .119 IU / 100% / 0%
• DPA (Omega-3) / 0mg / 20mg / 100% /  0%
• AA(Omega-6) / 0mg /  75mg /  100% / 0%
• Lutein and Zeaxanthin / 0.mcg / 166mcg / 100% / 0%
• (Antioxidants)
• Zinc  /.01mg /  .4mg /  99.8% / 0.02%
• Choline / .4mg / 116mg /  99.7% /  0.03%
• Fat / .05mg / 4.5g /  99% /  1%
• Vitamin B6 / .002mg / .059mg / 96.7% /  3.3%
• Folate / 1.3mcg / 24.8mcg / 95% / 5%
• Iron / .4 mg / .03 mg / 93.8% /  6.2%
• Phosphorus / 5 mg / 66.3 mg / 93% /  7%
• Calcium / 2.3 mg /  21.9 mg /  90.5% /  9.5%
• Niacin / 0.035 mg / .004 mg / 89.7%  / 9.3%
• Pantothenic Acid / .1 mg / .5 mg /  83.3% / 16.7%
• Manganese /.004 mg / .009 mg / 69.2% / 30.8%
• Copper / .008mg /.013mg / 62% / 38%
• Selenium / 6.6mcg / 9.5mcg / 59% / 41%
• Protein / 3.6g / 2.7g / 57% / 43%
• Riboflavin /.145mg / .09mg / 48.3% / 61.70%
• Potassium / 53.8mg / 18.5mg / 25.6% /  74.4%
• Magnesium / 3.6mg / .85 mg / 19.2% / 80.8%
• Sodium / 54.8mg / 8.2mg / 13% / 87%

So Why Should I Eat Eggs

Besides tasting great, egg yolks are the nutritional heart of the egg. The majority of the vitamins, minerals, and nutrients in eggs are concentrated in the yolk…and there are a lot of them. Under the impression that eggs only contain protein and fat? Think again. The chart below breaks down the varying nutritional contents in the egg yolk and white.

Yolks exclusively contain the antioxidant vitamins A and E, as well as two powerful carotenoids lutein and zeaxanthin. These nutrients help fight nasty free radicals which are responsible for causing over 60 health conditions, including cancer and premature aging. Yolks also house all of the omega-3 and omega-6 fatty acid content.

Additionally, yolks house over 80% of the daily required amounts of zinc, choline, vitamin B6, folate, iron, phosphorus, calcium, niacin, and pantothenic acid. All of these vitamins and minerals are essential to good health and responsible for the proper functioning of the body. Iron, zinc, and calcium deficiencies are highly prevalent worldwide in different populations, simply eating egg yolks could help fix these issues.
The only nutrients in which the white contributes significantly higher amounts than the yolk are sodium, magnesium, and potassium–electrolytes abundant due to the egg white’s high water content. Other than electrolytes, the whites are largely devoid of nutrients.

The Bottom Line

Start adding yolks back to your diet. By skipping the yolk you’re cheating yourself out of one of the world’s best nutritional powerhouses.

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5 Healthy Fruits You Need To Eat

Virtually, all fruit is beneficial as part of a healthy diet, but there are some that have higher concentrations of vitamins and nutrients. These “power fruits” are great for improving your health and encouraging healthy weight loss. 

Below is a list of the top 5 healthy fruits to eat for weight loss and general health:

Healthy Fruit #1 – Berries

Berries are loaded with vitamin C and fiber, and they are also one of the fruits with the lowest sugar content.  They are also low in calories:  1 cup of strawberries has only 50 calories; 1 cup of blueberries has 80 calories; 1 cup of raspberries has 65 calories; and 1 cup of blackberries has only 60 calories.  Berries are an excellent snack if you’re craving something sweet.

Healthy Fruit #2 – Bananas

Bananas have gotten a bad reputation over the years for being one of the more fattening fruits, but recent studies show that they are actually very beneficial.  Not only are they high in potassium and fiber, they contain a special kind of starch called “resistant starch”.  Preliminary research shows that this starch can actually help improve your body’s fat burning process and suppress your appetite.  One medium banana has just over 100 calories.

Healthy Fruit #3 – Mangoes

One medium mango has only 130 calories, more than 3 grams of dietary fiber, and substantial amounts of vitamin C, vitamin A, and even a little bit of calcium.  Mangoes contain more sugar than some of the other fruits listed here, so eat them in moderation.

Healthy Fruit #4 – Apples

The old adage goes, “An apple a day keeps the doctor away” – and with good reason!  Apples are definitely one of the healthiest fruits you can eat.  A medium apple has less than 100 calories, more than 4 grams of fiber, and a good dose of vitamin C.

Healthy Fruit #5 – Grapes

One cup of grapes has just over 100 calories.  They are rich in vitamin C, but they have only a modest amount of fiber.  If you have a choice between green grapes and red grapes, go for the red!  Red grapes have more antioxidants and a bigger nutritional punch than green grapes.

There are many other healthy fruits to eat beyond the five we have shared with you here, but these are a great start if you want to improve your health and drop a few pounds.

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10 Healthy Breakfast Ideas

You get up in the morning, you rush to get ready for work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you’re lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up.

Unfortunately, when it comes to being healthy, none of these options is a great way to start your day. Either we don’t have time for breakfast, or we don’t have many healthy options.

The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. 

The result: you need an instant sugar fix, which usually means a doughnut or pastry or some other unhealthy choice.

The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:

• Too sugary or carb-filled: Pancakes, waffles, toast, donuts, pastries, scones, bagels, pies, sugar cereals, breakfast bars, muffins (which, let’s face it, are usually just cake). I’m not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day. 
• Too fatty: Fried eggs, sausages, bacon, cream cheese on your bagels, cheesy omelets, Egg McMuffins, Sausage McMuffins, hash browns, anything English or Scottish.

What does that leave us with? 
Actually, there are a lot of options. The 10 below are just a few ideas, but I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.

But how do you find the time? 
You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have a nice cup of tea or coffee with your breakfast, relaxing before the rush of the day starts.

1. Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!
2. Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.
3. Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.
4. Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.
5. Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
6. Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.
7. Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.
8. Eggs with peppers. I’m not a fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. Goes well with whole-wheat toast.
9. Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.
10. French Toast With Raspberry Syrup. A little cinnamon in the batter adds an extra hint of spice; top the toast with chopped roasted macadamia nuts if you’re feeling fancy.

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5 Tips To Burn Fats

I'm going to share with you 5 practical tips on how to turn your body into a fat-burning machine – information that you can implement on your daily basis, both in and out of the gym or any workout environment. A lot of times they say that 'you are what you eat' so it's actually very important that you know how to work on what you eat first rather than just jumping into the workout schedule and hope everything goes as planned. Instead of quantity specific amounts, I'm going to give you simple ideas that you can almost immediately put it to plan in your everyday life. So let's get started.

Eat Fiber

A high-fiber diet decreases fat and cholesterol absorption in your intestine (preventing fat storage), slows glucose absorption in the bloodstream (meaning more sugar gets burnt as energy, less gets stored as fat), stabilizes insulin levels and delays stomach emptying (both of which decrease your appetite), and makes you full faster (so you eat less). Research has shown that a low-fat, high-fiber diet results in nearly three times more weight loss than a low-fat, low-fiber diet. 

So how do you get your fiber? Here’s how I get mine: 

• 1 fully loaded salad
• 1 bowl of oatmeal
• 2-3 raw fruits every day (fruit bonus: vitamin C in citrus fruit can also help burn fat)

Eat Calcium

Research shows that three or four daily servings of low-fat dairy products can help reduce body fat. Higher levels of calcium stored in the fat cells may help enhance fat breakdown, as well as induce an increase in thermogenesis (the body’s core temperature). The best calcium should come from dairy products like low-fat milk, yogurt and cottage cheese (and not from a calcium supplement). Other good sources, especially for those who are lactose intolerant, include dark leafy vegetables, salmon, almonds, and oats (notice the extra fiber bonus).

Eat Breakfast

Breakfast is the most important meal of the day. Studies have shown that people who include a large and healthy breakfast in their diet lose significantly greater amounts of fat than those who avoid breakfast. Skipping breakfast will not help you shed extra pounds, but may instead result in muscle loss and metabolism decreases, both of which hinder your fat-burning ability. A great breakfast example is a large glass of water with a bowl of oatmeal, fresh fruit and nuts. Just remember: breakfast can also work against you if it’s not healthy: fried meats, sweet muffins and croissants, sugar loaded cereals, or processed packages do not count as a healthy breakfast!

Eat Frequently

You’ve heard it a million times before: 5-6 small meals a day is better than 3 large meals. I'd like to step that up a bit: as high as 10 times a day or more may be necessary, depending on your energy consumption and needs. Here's an example (from my personal nutrition log): 

1. Banana 7AM
2. Oatmeal w/ raisins 9AM
3. Handful almonds 10:30AM
4. Three turkey slices 12PM
5. One yogurt 1PM
6. Apple 2PM
7. Large salad 4:30PM
8. One protein bar 7:00PM
9. Handful raisins 8:15PM
10. 1 scramble egg with spinach 9PM (bed at 11PM)

The philosophy behind eating frequently is that the physical act of digestion has a metabolic cost, and by continually feeding, you are maintaining a higher metabolic rate. As long as your grazing is healthy, this results in more calories burnt throughout the day. On the flip side, eating too infrequently causes your body go into starvation mode and conserve energy, which results in increased fat storage and lower digestive and overall metabolism.

Eat Water

Your body constantly uses water to create energy, build muscle, and burn fat, and without adequate water, studies have shown that the muscles are less active, the metabolism drops, and your body burns fat less efficiently. This slight decrease in metabolism can add up to over 10 pounds of fat a year! Water also assists in suppressing the appetite and giving you a “full feeling”. So drink several glasses of water each day, drink a glass of water at least 30 minutes before your workout, sip water regularly at the gym, and drink a glass of water after your workout (speeds up recovery too!). Many naturally occurring foods, such as fruits and vegetables, are also high in water content (as well as fiber, vitamins, minerals, phytonutrients, etc.), so this is another great way to get your H2O.

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Do 'Fat Burning Foods' Really Exist?

Image courtesy of Thinstock Photos

The problem these days are that when people think about fat burning foods, they think of foods that would actually make you lose fats instantly, or magically. As if the foods they consumed contained secret fat burning compounds that will transform your body with no effort.

Unfortunately, there's no such thing as a food that will make you lose 5 pounds over-night or actually doubling or even multiplying your fat burning rate just by consuming it. 

Don't get me wrong, fat burning foods do exist. But more often these foods are considered as fat burning because of what they do NOT contain, not because of some secret formula or ingredient inside.

Technically, any food that is raised, grown or picked off the ground in a relatively clean environment, free of dangerous contaminants and that gives your body essential nutrients, CAN be considered fat burning.

If you eat how like how the people used to eat back in the olden days and eat the way nature intended, also exercising to some degree, your body will naturally get rid of those extra fats. It's really that simple.

So with all that said, why are people from all over the world so fat if it's so simple? Simply cause "simple" does not rhyme or go along with "easy". 

In actual fact, our food supply is becoming more and more processed and contaminated with fattening chemicals every year – which makes finding REAL fat burning foods way more difficult and complicated compared to the olden days of human hunting for foods naturally.

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LABEL LIE: Why Your Beef May NOT Be Grass-Fed At All

Image courtesy of Keith Weller/USDA/Wikimedia

Each time you invest more money to buy healthier beef, there’s a chance that you end up getting less quality than what you paid for.

But thankfully, my friend Nick Pineault, AKA “The Nutrition Nerd”has figured it all for you. Here’s what you need to know..

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The Real Truth About Free-Range Egg Yolks

Yesterday, my great friend and cutting edge nutrition expert, Nick Pineault shared why the grass-fed beef you’re paying top dollar for might really NOT be grass-fed at all.

  

Unfortunately, he’s back today with more bad news…

  

Pay close attention:

BAD NEWS About Free-Range Eggs

By Nick Pineault, The Nutrition Nerd and author of Truth About Fat Burning Foods

Claims on eggs cartons can be VERY misleading.

  

Free-range... pastured… organic… added lutein… added omega-3…

  

So which ones are the best?

The simple answer is:you want the eggs than come from the healthiest hens possible.

In other words, hens need to have access to sunshine and be able to eat the omnivorous diet they’re supposed to. Yes, hens are in fact omnivores (mostly insectivores), and do not usually eat the grains most farmers feed them with nowadays.

Eggs raised this way (“pastured eggs”) pack a ton more nutrition than regular factory eggs.

• 66% more vitamin A
• 200% more omega-3
• 300% more vitamin E

Very much like beef, eggs’ claims are mostly not regulated.

For example, a farmer could say that its hens are “cage-free” but, in fact, they could still be packed into an overcrowded barn in the dark – leading to very poor life conditions for them and ultimately eggs that contain way less nutrients in your shopping cart.

Also, another misleading claim (that just isn’t worth the extra money you pay) is “Added Omega-3”.

It’s true that using flax as part of poultry ration can increase the ALA omega-3 content of egg yolk fat.

BUT --- there’s a caveat: this type of omega-3 is 8 to 33 times less absorbable than the animal-based omega-3 (EPA and DHA) naturally contained in eggs.

To make it even worse, the Center for Science in the Public Interest’s independent lab tests revealed that certainenriched eggs contain less than half of the omega-3 claimed on the packaging.

The bottom line: just like buying grass-fed beef, knowing your egg farmer personally remains the best way to make sure you’re getting the nutrition you’re paying a premium for.

“Pastured” and “organic” are probably the two labels that I would trust the most, but if you’re still in doubt, make sure to verify the color of the yolk.

If the yolk is a pale yellow, chances are that these eggs aren’t really pastured. But if it’s bright orange, you’ve got a keeper.

Important reminder: Of course, if you can only get regular factory eggs, remember that they’re still MUCH better than any granola bar as a filling snack, or as any pastry or cereals for breakfast.

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Thanks Nick!

Now in case you didn’t already know, this type of stuff is going on EVERYWHERE inside your local grocery stores and restaurants.

Look… we all know that nutrient-dense foods improve our health and ultimately our results, right?

Might as well know you’re investing your hard-earned money to get the real deal, and get deceived by these food marketers.

Make sure you learn TheTruth About Fat Burning Foods BEFORE your next trip to the grocery store.

=> Learn the REAL truth about the food you eat

You’ll thank me for it.

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