Are you making this classic mistake almost all dieters make when starting a new program?

Everyone wants fast results when starting a diet. And you’re probably not the exception to this rule. But this eagerness to make quick progress can actually slow you down. In fact, it’s likely to sabotage your progress altogether.

This is one of the biggest (if not the biggest) mistake dieters make when starting a new program. In short, you eat way too little and exercise far too much.

And on the surface, it makes sense to do this. After all, we’re constantly told that weight gain is the result of overeating and not moving enough.

And while that’s true to some degree, there’s more to the story. So, pay close attention to the following because it might just save you a lot of frustration down the road.

For starters, if you’re not getting enough nutrients you’ll stop losing weight. Now, notice that I said “nutrients” and not calories. This is a critical distinction because you can take in all the calories you want… but if they’re not nutrient-dense you’ll never feel satisfied, constantly crave, end up overeating. Of course, at this point your fat loss will stall.

So, stop focusing on calories and portions and focus on nutrients. Now, I know this goes against conventional wisdom and all the things the “experts” tell you but let me ask you this: when was the last time the thing that everyone was doing turned out to be the right thing to do?

You don’t have to look far to find the answer to that question. There are fat, sick people all around us – largely because of misguided advice and outright false information. Do not allow yourself to become another statistic.

Eat real foods and you won’t have to worry about calories, portions, points or any of that nonsense. Your body is perfectly capable of letting you know how much you should eat and when to stop. But again, you have to give it the right foods.

Now, let’s switch gears and discuss the other part of the equation: exercise…

Just like eating too few nutrients will stall your progress, working out to hard will do the same. In fact, a recent study published in the journal Medicine & Science in Sports & Exercise clearly demonstrated this.

In order to determine the right amount of exercise for optimal calorie burn, researchers split 72 older women (age 60+) into three groups. One was instructed to lift weights once per week and do a cardio workout on another day. The second group lifted twice per week and did two cardio workouts. The third one exercised six times per week: 3 weight-training sessions and 3 aerobic.

The results were surprising. You’d figure the 3^rd group would experience the greatest calorie burn and show the most weight loss. But the exact opposite happened. In fact, after four months of this routine the 1^st group was burning an extra 100 calories per day, the 2^nd group an extra 225 calories per day, and the 3^rd group was burning 200 fewer calories per day.

In short, the first group was losing some weight. The second was losing a lot more. And the third – while losing some body fat – was actually sabotaging their own progress.

The point of all this is that working out too hard can prevent fat loss rather than increase it. There is a fine line between “just right” and too much. The reason being is that when you exercise too often and for too long you put a big stress on your body. And it responds by making you feel tired in order to facilitate recovery. As a result, you’re less likely to move throughout the day, and hence, burn far fewer calories and fat.

The ultimate takeaway in regards to exercise is this: keep it short – yet intense. You want to place enough of a stress on your system so that you get results. But at the same time, not too much that you need to camp out on the couch all day in order to recover.

By striking the right balance you’ll go on to experience the best results. And as you’ve just read, when it comes to exercise, less is more. Combine this fact with the right nutrient intake and you’ll be well on your way to getting the body and health you desire… and much easier than you ever imagined.

Get rid of acid reflux with nothing more than natural remedies…

If you’re one of the 60 million Americans suffering from acid reflux (GERD) listen up. It IS possible to improve your condition with nothing more than natural remedies.

This will not only save you a bundle, but spare you from potential side effects that come with the typically recommended drugs (i.e H2 blockers, PPI’s, etc.).

For starters, you want to avoid processed foods as much as possible. Refined carbs such as breads and pasta should also be limited. This alone is oftentimes enough to clear up your symptoms within a few weeks.

But, if you’re still feeling the burn despite cleaning up your diet, the following 3 home remedies will likely do the trick.

Heartburn home remedy #1: Apple cider vinegar. While a bit counter-intuitive, many people swear by this method. It’s especially useful if your discomfort is caused by too little stomach acid rather than too much. Just mix 1 tablespoon of organic apple cider vinegar in a glass of water and drink away.

Now, how can you tell if you’re suffering from the former rather than the latter?

Simple: if you’re in the first camp, apple cider vinegar will make things better. And if you’re in the second, it will make things worse. Obviously, you should ditch this remedy if the latter occurs and move on to the next.

Heartburn home remedy #2: Raw honey. Honey has great healing, soothing, and anti-inflammatory properties. As such, it’s the perfect solution if you feel your “chest is on fire” following a meal.

Swallow a spoonful when your symptoms come on and this natural remedy will bring about quick relief.

Heartburn home remedy #3: Activated charcoal. Being an adsorbent, charcoal is a potent detoxifier that can bind harmful chemicals and eliminate them through your digestive tract.

It is also a great remedy for reflux. However, be careful if you’re taking other medications as it can decrease their effectiveness. In fact, you shouldn’t take it within a few hours of the former.

With that said, for immediate relief of heartburn symptoms mix 1 tbsp. of activated charcoal with 1 tbsp. of bentonite powder in a glass of water and drink up.

And for more home remedies for heartburn like these (plus, the simple things you can do to eliminate GERD once and for all) be sure to read through Jeff Martin’s best-selling book, Heartburn No More.

===> Get Rid of Heartburn Permanently and Without Drugs

3 common foods packed with sugar you should avoid at all costs…

The cat is finally out of the bag. Sugar is getting the bad rap it actually deserves. And most everyone is coming to terms with its negative effect on the body.

In fact, you could almost say that it’s the “new fat” of our times (i.e. the one thing we’ve been told to avoid for decades… even though it’s not actually bad for you; but that’s a different story altogether).

Given this, health-conscious people are doing their best to either eliminate or drastically reduce it from their diets. Sodas and sugary drinks are the first things to go. Those are followed by candies, baked goods such as cookie and pastries, and everything else that’s more or less sweet – not to mention, tasty.

And while the above are indeed packed with the disease causing substance, the reality is, most of the sugar you eat on a daily basis is lurking in places you’d never think of. That’s the reason these foods are so dangerous. Because, unlike the obvious sources of sugar or HFCS, you’re not likely to limit these as much.

As such, this article will expose 3 common, yet sneaky, sources of sugar to help you clean up your diet, better your health, and reach your fat loss goals faster.

Sneaky source of sugar #1: Ketchup. Did you know that almost a fourth of your run-of- the-mill ketchup (e.g. Heinz) consists of sugar? Actually, it’s high fructose corn syrup which is arguably worse.

But ketchup isn’t the only culprit. Many of our favorite sauces are packed with the sugary stuff such. A prime example is BBQ sauce. And while these toppings do indeed give food a big part of its taste, there’s no reason you can’t have your cake and eat it too. You can always make your own versions of these that will be healthier and probably tastier too. A simple Google search will show you the way.

Sneaky source of sugar #2: Salad dressing. Who doesn’t like pouring a rich dressing on their crisp lettuce, ripe tomatoes, carrots, and other nutritional powerhouses? Unfortunately, the stuff you’ll find on the supermarket shelves is likely to contain enough sugar to cancel out many of the health benefits of the veggies.

And that goes double if you opt for the low-fat versions. You see, when foods are stripped of their natural fat in order to save you calories (and boost sales due to clever and effective labeling) the flavor goes with it. In order to compensate for this, food manufacturers supplement with sugar. The end result is that you pack on the pounds… all the while thinking you’re making a smart shopping choice.

But no need to fret. You don’t have to eat boring salads or dry vegetables because of this. In fact, you can make your very own dressing that’s healthier and no doubt tastier. Plus, you’ll save a bundle in the process.

Sneaky source of sugar #3: Bread. As if bread wasn’t bad enough with its refined carbohydrate content – manufacturers are making it worse by adding sugar. But the question is why?

In a nutshell, the added sugar changes the texture of the bread. It helps the yeast retain moisture and it also makes for better browning. Finally, it gives it that sweeter taste you’re most likely used to. And while it does taste better with sugar added, that flavor comes at a cost.

Now, don’t think you’re out of the woods if you stick to “healthy breads” such as the whole grain kind. Even those get adulterated to improve taste and ultimately help sales.

And that goes for many other foods as well.

The fact is, if you’re not reading labels and doing your own research on ingredients, you’re likely taking in far more sugar than you should. And yes, it is a pain to do this for everything you eat. But after a while it will become habit and the benefits in terms of a fitter body and better health are more than worth it.

So, do your due diligence and reap the rewards!

Keep your ticker beating strong into old age by adding this tasty spice to your foods…

The more you investigate, the more you’ll discover that natural foods have an amazing ability to heal your body – oftentimes, much more so than prescription medication.

Furthermore, they lack any and all of the side effects of the latter. As such, you should make these “superfoods” a staple of your diet in order to optimize your health.

The star of this article is turmeric. It’s a spice which gives Indian curry its color as well as our very own American Mustard. It’s a powerful antioxidant with anti-inflammatory properties and is even used to treat laryngitis, bronchitis, and diabetes in India.

But wait, there’s more!

Got knee pain? Take turmeric because, according to a 2009 study published in the Journal of Alternative and Complementary Medicine, the former performed just as well as NSAID’s to relieve pain. And as mentioned previously, it’s free of side effects.

And while this spice has been shown to heal all kinds of ailments, it really shines when it comes to strengthening your heart. So much so that it has even been suggested as a potential alternative for people who are unable to exercise.

In fact, here are a few interesting studies that highlight its effect on cardiovascular health…

In the first one, researchers split 32 women into 3 groups. The first was given a placebo pill and instructed not to exercise. The second was given oral curcumin (turmeric’s most active ingredient) and also instructed not to exercise. While the third group only exercised.

At the end of the 8-week study, the group that took curcumin (but did not exercise) showed an equal improvement in their heart function – and more specifically the blood flow through their arteries – as those who worked out. The first group, as expected, showed no improvement.

The second study showed that taking curcumin while engaging in some kind of exercise program actually improves heart function more so than exercise alone. And the third study showed that curcumin decreases the age-related stress on the heart.

In a nutshell, this is good stuff for your ticker. It can also be used to make pretty tasty recipes as well. Here’s a great one for a vegetable dip that uses turmeric that you can whip up in a snap. But take note, it calls for a bit of mayo which is fine. Just make sure to use one made with oil oil rather than the questionable canola oil.

Enjoy!

And as widespread as this phenomenon is, the solution is actually quite simple. Give your body what it wants (i.e. the right foods containing essential micronutrients) and the cravings and overeating will all but disappear. Consequently, you’ll eat just the right amount of food and the pounds will come right off.

It really is that easy.

In fact, Mike Adams from Natural News goes on to explain this in more detail in the short video below. With the help of his Nigerian dwarf goats, he shows you – live – exactly why you must eat quality food if you’re to be slim and healthy.

There’s a great takeaway in all this. And the goats are pretty funny too! So, sit back and enjoy the clip…

Protect yourself from disease-causing chemicals by buying these organic foods.

The cost of food is rising fast. And when it comes to organic it’s even worse. In fact, feeding your family nothing but organic foods can easily double or triple your grocery bill. Unfortunately, not many can afford this luxury.

Nevertheless, it is possible to get the “best of both worlds” as you’ll soon discover. And before we get into that, you have to appreciate why and when it’s important to buy organic in the first place.

For the most part, when you buy organic you’re getting a higher quality product. It’s free of dangerous chemicals and pesticides. More importantly, it’s not genetically modified (GMO). The latter point is critical because GMO’s are everywhere in our food supply. And while the experts insist they’re safe, the studies seem to tell a different story.

To be fair to both sides, the jury is still out. But my motto is (and one I recommend you adopt) why risk it? We know for sure that non GMO’s are not cancer causing. Doesn’t it make sense to stick to those as much as possible?

Now, if price wasn’t an issue it would be best if everything in your food cart was organic. But again, that’s not a reality for most people. With that said, there are foods you absolutely MUST buy organic and others you shouldn’t.

Apples are a prime example of the former. In fact, they’re rated as the #1 “dirtiest” food in terms of pesticide contamination. Others include lettuce and strawberries. On the other hand, fruits such as bananas and pineapples limit your exposure to harsh chemicals due to their thick skin which you obviously don’t eat. I believe they also need less pesticide to grow bug free.

The bottom line is, you can cut costs by splurging for certain foods while making the sacrifice for others. For a comprehensive list, visit organic.org.

Alright, so let’s say your budget really doesn’t allow you to buy organic. What then? You have two options:

1. Buy local. There are farmer’s markets everywhere. And while many of these farms aren’t certified organic by the USDA (it can be prohibitively expensive for small operations to join this program) their products are just as good – if not better – than the organic ones you’ll find at the supermarket. It’s important to establish a relationship with a local farmer. You should even visit them to see how they grow the food and treat the animals. To find a farm near you, visit LocalHarvest.org.
    
2. Use a vegetable wash. And while its effectiveness has been debated (i.e. it’s not certain this does more than rinsing with tap water) again, it’s better to be safe than sorry. Especially since it’s easy to make and use. Visit this wiki for simple instructions.

In the end, taking the time to make better food choices (as well as spending a bit more money where it’s called for) will go a long way to keeping your body healthy and fit. As they say, it’s the greatest instrument you’ll ever own – so be sure to treat it as such.

5 Foods to Never Eat (If You Want a Flat Stomach)

Curb cravings with this tasty food topping…

If you find yourself craving – even after a good-sized meal – chances are you’re eating the wrong foods. In the long run this can cause you to pack on extra pounds as you reach for snacks to satisfy hunger.

Luckily, the solution simple: make better meal choices. You’ll feel full longer, eat less over time, and keep your waistline trim. And according to a recent study, one of the best ways to do this is with olive oil.

Researchers in Vienna put four fats to the test: lard, butter, rapeseed oil (canola), and olive oil. The goal of the experiment was to determine which of these has a higher satiety index (i.e. makes you feel full).

Test subjects were fed 500 grams of low-fat yogurt topped with one of the above fats every day for 3 months. And while nobody increase their body-fat percentage, the people eating olive oil reported a higher feeling of fullness. This was also apparent by the higher concentration of serotonin – a marker of satiety – in the blood.

What’s more is that in addition to its ability to induce fullness via hormone release, olive oil seems to make you feel full simply through its aroma. It’s characteristic smell is enough to curb your cravings.

The best part? It’s arguably the healthiest oil you can eat.

That said, you should make a part of every meal by using it in salad dressing. The recipe is simple. Mix a few tablespoons of oil and red wine vinegar, add a pinch of salt along with black pepper and oregano and you’re ready to go.

It’s delicious, cost-effective, and much better than anything you’ll buy at the store (in fact, here’s a great read on exactly why should avoid the latter altogether).

In conclusion, if you find yourself craving after meals, make sure you’re eating enough fat. And one of the healthiest ways to include these in your diet is through good ole’ olive oil.

Bon appetit!

5 Foods to Never Eat (If You Want a Flat Stomach)

Reduce and remove wrinkles with these 4 foods…

Getting older is a natural part of life. But just because the years go by, doesn’t mean you can’t age with grace. And one of the best ways to do this is to take care of your skin. Specifically, to ward off future wrinkles and reduce the ones you currently have. In fact, with the right diet and overall lifestyle habits you can look several years (even decades) younger.

Not surprising, the same foods that keep your heart healthy and waistline trim also stop your skin from aging. And while most of these do so from the “inside” (i.e. after eating them) some you can apply topically for an even greater effect.

So, let’s dive into the details…

Natural Wrinkle Fighter #1: Blueberries. Since wrinkles are the result of free radical damage (e.g. from too much sun exposure) antioxidants are the perfect antidote. And blueberries are one of nature’s most concentrated sources of the latter. They taste great too so make these a staple of your every day diet to keep your skin young and healthy.

Having said that, you can’t expect to fry yourself in the sun and reverse the damage with just blueberries. Nevertheless, some sun exposure is necessary (e.g. 30 minutes per day) for vitamin D formation. So, strike a balance here and use blueberries as your skin’s “insurance policy”.

Natural Wrinkle Fighter #2: Fatty Fish such as salmon, tuna, sardines, and herring are your skin’s best friend. They come packed with omega-3 fatty acids. And while the latter is mostly associated with heart health, the benefits to your skin should not be overlooked.

Omega-3′s have been shown to decrease photoaging (sun damage), improve elasticity, and maintain hydration. The combined effect is younger, healthier skin. Furthermore, they’re great for your hair and nails too. So eat fish a couple of times per week (at least) if you want to age gracefully.

Natural Wrinkle Fighter #3: Olive Oil. Olive oil comes with many of the benefits of fatty fish (not to mention, it makes for a mean salad dressing). But aside from eating it, you can also apply it to your skin for topical wrinkle reduction.

A popular home remedy suggests using white vinegar to clean your face then applying a few drops of olive oil and massaging it on your face and neck. The former is an astringent which tightens pores and removes grease. And by adding the latter combined with a light massage, your skin can remain hydrated and supple, thus limiting the occurrence of wrinkles.

Natural Wrinkle Fighter #4: Bananas. While there’s no science backing the use of bananas to remove wrinkles, many swear by this method to do just that. Heck, it can hurt to try it. Perhaps you’ll get great results too. Here’s what to do…

Mash a quarter of a banana well until it turns into a cream. Apply it to all over your face (being careful not to get it into your eyes). Leave it on for approximately 15 minutes, then wash it off with cold water. Finally, pat dry your skin and you’re ready to go.

Again, you wont find any medical journals touting this approach but it’s a heck of a lot of fun. And together with the other wrinkle fighting suggestions, you have more than enough “weapons” to keep this sign of aging at bay.

5 Foods to Never Eat (If You Want a Flat Stomach)

This tasty treat lowers blood pressure and keeps your ticker beating strong…

Wouldn’t it be amazing if cookies, candies, and pastries were actually healthy? Unfortunately, that’s not the case and everybody knows it. In fact, if something is REALLY tasty, it’s usually bad for you.

Having said that, there is an exception to that rule. And I’m not referring to your favorite fruit or vegetable either. There is indeed a treat that – according to most people is extremely satisfying – and yet still manages to do your body good.

A lot of good actually…

As it turns out, dark chocolate is such a treat because it lowers blood pressure. Of course, if you have out of control hypertension, you can’t expect to pop a few squares and get back to normal. Nevertheless, it has been shown to decrease it by a few points.

Not bad right? After all, every little bit helps. And the fact that it tastes great too should make it a staple of your diet – even if you don’t have high blood pressure.

But what exactly gives dark chocolate its BP-lowering properties?

In a nutshell, it’s flavonol content. It’s an anti-oxidant that, according to studies, increases nitric oxide production in your arteries. This gas causes them to relax and become less stiff. Naturally, this leads to lower pressure which protects you from heart disease down the road.

Now, while this tasty treat is indeed good for you, it’s important not to overdo it. Cocoa is bitter and so the chocolate you end up buying is flavored with sugar. Obviously if you eat bar after bar you’ll take in enough of the latter to cancel out any health benefits.

Therefore, the darker the chocolate, the better. Aim for a cocoa content of 70% or more. That, and limit it to a few squares per day. By doing so you’ll both satisfy your sweet tooth and keep your ticker beating strong into old age.

5 Foods to Never Eat (If You Want a Flat Stomach)

Are you eating this supposed health food that’s actually making you fat? Read on to find out what it is and why you should avoid it at all costs…

You don’t have to look far to find foods that pack on fat. Practically everything around us is “obesogenic”. And is it any wonder? After all, we’ve given nature the cold shoulder in favor of chemistry and (apparent) progress.

Our homes are filled with packaged, refined, and processed foods that have little to no nutritional value and fuel our epidemic of weight gain and chronic diseases such as diabetes.

Having said that, you might be surprised to discover that the #1 worst food for weight gain is not something that fits the above description. In fact, it’s natural, largely unprocessed, and unfortunately touted as a health food.

Now, before we continue allow me to make the following disclaimer. In reality, high fructose corn syrup is the #1 worst food for weight gain. But by now, most everyone knows that donuts, twinkies, cakes, and other “foods” loaded with the stuff are nutritional land mines.

And that’s exactly the point. You’re aware of this and (hopefully) don’t make these an integral part of your daily diet. On the other hand, if all the “experts” are telling you to eat something because it’s good for you… well… as a health-conscious person you’re likely to follow suit. Not only that, but logic tells you that the more you eat of it, the better off you’ll be. And so you do.

That’s precisely why the food I’m alluding to is actually the #1 worst food for weight gain. And it’s none other than whole grains!

How can this be? Especially since we’ve been told how “heart healthy” whole grains are – lowering cholesterol and all that other supposed goodness?

Simple: whole grains are nothing but sugar combined with fiber. And while the latter does slow the absorption of the former – if you eat enough of it, you’re going to get fat.

A small but conclusive Harvard study clearly demonstrated this effect. In this experiment, 12 obese boys were given 3 different breakfasts to measure their effect on blood sugar levels and subsequent hunger. These meals had the same amount of calories. What differed, however, was macronutrient composition and GI score.

One group ate instant oatmeal, the other ate steel cut oatmeal, while the third ate a vegetable omelet. As expected, the first two breakfasts sent insulin levels through the roof (as a general rule, insulin spikes make you fat over the long haul).

And while the steel cut oatmeal produced a lower insulin response than the instant one, it faired much worse than the omelet. Not only that, but 5 hours after breakfast, the oatmeal eaters were 65% hungrier than the omelet eaters.

But it gets worse…

The boys were fed the same exact meals for lunch and were then allowed to snack as much as they wanted. What do you think happened? The first group ended up eating 81% more calories while the second ate 21% more calories than the third, omelet eating group.

In short, “heart-heathy” whole grains cause wild blood sugar swings that result in a ravenous appetite and eventual overeating. There’s nothing good about them (unless you’re a bird).

Now, before we wrap up, please make note of the following…

You’ll find plenty of literature that suggests adding whole grains into your diet will improve blood sugar control. In fact, they’re actually recommended to diabetics. And you know what? They can actually better blood sugar to some degree as shown in studies.

But here’s the kicker…

Consider the baseline. In other words, what where these people eating prior to switching to a diet full of whole grains in the experiment? If you eat junk food and your hormones are out of whack, “cleaning up” – even with “heart-healthy” whole grains – will show an improvement. But that doesn’t mean there’s not a better way to go about things.

So, in conclusion don’t believe the hype about grains. You want fiber and other nutrients the experts claim they’re good for? Here’s a suggestion: eat your veggies. The latter trump grains on every front and will keep you healthy and fit far better than “bird seed” ever could.

5 Foods to Never Eat (If You Want a Flat Stomach)