Artificial Sweeteners: The Sweet Deception

Artificial Sweeteners: The Sweet Deception

Hey guys here is a great article from my Nutrition Buddy Mike...

I wanted to talk about artificial sweeteners today because I've noticed that there's a lot of confusion and misconceptions revolving around these non-caloric sweeteners. Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?

Just to clarify, some of the most popular artificial sweeteners on the market today are:

Splenda (sucralose)
Aspartame
Saccharine
Acesulfame Potassium (aka - acesulfame K)

These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one or more of them).

Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.

The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.

I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry.

Just stick with me and I'll get past the marketing hype for you and decipher the truth. I'll also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.

The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?

I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.

On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.

All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:

• some have been linked to potential cancer risks
• negative effects on the liver, kidneys, and other organs
• stimulating cravings
• gastrointestinal problems
• developmental problems in children and fetuses
• headaches
• and too many more issues to list

Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.

Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.

So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US). Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.

Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!

You've probably seen me reference this natural sweetener in a lot of my recipes. It's called Stevia. I' ;ve been using it for years as an alternative sweetener when you still want to save a little on calories and sugar.

Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar.

One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.

I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.

Stay lean,

Mike Geary
Fitness/Lifestyle Coach
Certified Personal Trainer (CPT)
Certified Nutrition Specialist
Founder - http://truthaboutabs.com

An Approach to Acid/Alkaline Dieting and Lifestyle made easy! (Part 2)

Hi again, I'm back to give you guys part 2 of the basics of Acid/Alkaline dieting.

Continuing on from Part 1 which can be found here: http://bodybyweb.blogspot.com/2007/11/approach-to-acidalkaline-dieting-and.html

The following is an acidic to alkaline food group breakdown:

Acidic foods are: Meats, fish, eggs, sugar;

Slightly acidifying foods are: Grains, legumes, and nuts;

Mildly alkalizing foods are: Vegetables, fruits, berries and dairy;

Strongly alkalizing foods are: Leafy green vegetables, Superfoods, Seaweeds (My personal favorite)

There is more info on the exact PH of certain foods as well as what’s called Acid and Alkaline forming foods. Such as Oranges which are very acidic but when your body digests them they become alkaline for the body. I find in general it all follows under the basic principle under what foods are Acidic or Alkaline so as long as you’re eating natural fruits it can be assumed that it is alkaline.

There are powders and drinks on the market as well categorized as Superfoods or SuperGreens. You may have heard of Wheat Grass, Barley Grass, Spirulina or Chlorella. They are highly nutritious and alkaline grasses and algaes that present enormous benefits to the body! They are also blended into drinks on the market such as Vital Greens, Greens+, NuGreens, BerryGreens etc.

These are powder or drink mixes that have blended superfoods as well as other herbs and nutrients that help boost energy and alkalize the body. These drinks should be a staple in EVERYONE’s diet since it is one of the most effective ways to Alkalize the body! A stat I heard tossed around is that 1 pound of Wheat grass has the greens value you could call it of 100 pounds of baby spinach!

So to sum up everything,

1. Do deep breathing and/or cadio exercise daily if possible

2. Eat more vegetables especially leafy green vegetables and try to eat moderate amounts of meat grains and sugar. Rule of thumb is if it’s refined or packaged it’s more than likely acidic.

3. Take a mineral supplement, Calcium and Magnesium but make sure that it is an equal amount of Calcium to Magnesium, ideally in a powder, liquid or capsule form. Also if you exercise you MUST take an electrolyte drink I cannot stress this enough since in order to stay alkaline you need minerals following a workout to remove the lactic acid buildup to prevent body tissues from becoming immediately acidic.

4. Take a Greens drink of somekind, I personally prefer the individual superfoods such as Spirulina or Chlorella to maximize the amount of greens. Try them out and remember even though they can taste sorta nasty the benefit FAAAAR outweights the taste!

This was a pretty brief explanation of the priciples of Acid/Alkaline dieting. I encourage you to look up books on the subject to get fully broken down charts of the ranking of each food as far as it’s acid or alkaline level. Following the advice I gave you though will promote an alkaline environment in your body and you should see your energy levels rise and health reaching it’s full potential!

Top 5 Fat Loss Tips

Top 5 Fat Loss Tips

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).

Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated
trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat
burning heart rate zone").

If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.
By any name it gives you the same results - maximum
improvements in your body composition (helping you lose fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength training
workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don't use low-intensity, fast pedaling
'spinning' intervals as I'm convinced that the hard, resistance
based intervals are more effective for fat loss. My clients only
cycle against a strong resistance in their intervals.

I really like the bike, but there are many other ways to do
intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about
fat loss. But a 2005 study from the American Journal of Clinical
Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.

See below for more details...

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.

Here are some tips that you can use for an advanced training phase

- use these tips for 2 weeks then return to your normal training
schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)

If you are advanced, you can use squats, push ups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified push ups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do
in each workout.

Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

www.TurbulenceTraining.com

Just letting People Know We have a Forum

Hey, guys & gals. I just want to let you know I put together a forum on the subject of health, fitness and weight loss. I encourage you to sign up and post a new topic. In the forum you can create any topic you want to discuss. You can post to the forum and interact with other members of the forum. The purpose of the forum is to help assist people further in their weight loss, fitness and health goals.

Overall the forum will;
-help members interact with one another
-increase your chances of success
-create a community with values, and respect for one-another
-a support channel
-bring awareness on current health topics

Check it out! The forum is new so I encourage you to sign up and help build it up!

http://fat2fit.forumotion.com/index.htm

Can Cayenne Peppers Really Cure a Headache?

There hasn't been a day thats gone by that I hear at least one person complain of a headache. Here is a quick cure that may be helpful at putting your headaches at bay. Enjoy!

Chronic headache sufferers may soon have some new alternatives. The active ingredient in cayenne peppers, capsaicin, is believed to bring headache relief by depleting Substance P, a neurotransmitter that helps send pain signals.

Although some are still skeptical, a number of studies have tested the claim, and most have found evidence to support it. One prominent study on capsaicin for pain relief was published back in 1998 in the Clinical Journal of Pain. Their review of 33 previous studies found that capsaicin worked better than a placebo for cluster headaches.

Most studies suggest that the capsaicin needs to be applied topically, such as swabbing the inside of your nose, in order for it to be effective.

Sources:

• New York Times October 30, 2007
• Clinical Journal of Pain June 1998;14(2):97-106

Do You Know the Dangerous Chemicals in Common Baby Products?

Do You Know the Dangerous Chemicals in Common Baby Products?

The Environmental Working Group is again sharing shocking news. After surveying 3,300 parents, comparing the baby products they use to lists of chemicals known to cause allergies, hormone disruption, damage to the nervous system, and cancer, the group found that children are exposed to 27 chemical ingredients on a daily basis that have never been assessed for safety. Not by the industry, nor by the government.

Dr. Rebecca Sutton, the environmental scientist who conducted the study, points out that:

1. 2 bromo, 2 nitropropane, and 3-DIOL create allergies and skin irritations, and in certain products can break down to form new cancer causing agents
2. Desitin diaper cream contains sodium borate, which can collect in your child’s brain and liver, causing detrimental health effects
3. Sunscreen with oxybenzone can trigger allergies, and disrupts your delicate hormone system

Surprisingly, 89 percent of products labeled “Recommended by doctor” are actually some of your worst offenders, containing what Dr. Sutton considers dangerous chemicals.

Manufacturers have responded with the following statement from the Cosmetic, Toiletry and Fragrance Association:

"Companies utilize a complex, multi-tiered scientific approach to extensively evaluate the safety of individual ingredients and finished products. These processes can take many months to several years to complete and utilize the expertise of leading chemists, toxicologists, biologists, dermatologists and experts from other scientific disciplines and medical specialty areas."

Sources:

• Environmental Working Group October 31, 2007

The One Question Everyone Asks Me

I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with losing that flabby stomach fat that doesn't seem to want to go away no matter what they try.

Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of www.truthaboutabs.com. Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

Some of Mike's strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.

The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.

Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:

1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat.

Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.

Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.

2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.

Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, we've come to the conclusion that the majority of people out there are not doing the right types of cardio exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!

The strategies that Mike reveals in his program go beyond "interval cardio" too.

3. Most people are failing miserably with fad diets.

Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!

Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted.

Again, here's the link: www.truthaboutabs.com

Don't forget to visit Mike's site today, as he's giving away some great free bonus reports and other tools that might not be available much longer.

To being lean, strong, and healthy for life,

Thanks Guys, and please don't forget to subscribe to the site. Upon subscribing I will be sending everyone a free ebook, on the foods that make us fat!

7 reasons why you can't lose weight

1. You don't really want to lose weight. I see this all the time. People start a weight loss program or diet and they end up making excuses to get off the weight loss program or diet.
   
   "I can't workout today because the sun is too bright or I can't go to the gym because that annoying lady is there"
   
   These are some types of excuses people make (subconsciously) so they don't have to work to lose weight. When you really want to lose weight nothing and nothing at all will stand in your way. You exercise way too much and burn yourself out. This is almost the opposite of the first reason. You want to lose weight so bad you do everything in overdrive.
   
   You start off running/walking 5 miles a day. You're spending 4 hours at the gym and before you know it... you're too sore to try to lose weight or you got injured from working out too long and hard.
   
   Take your time and pace yourself. You got to realize your not going to lose 20 lbs in a day but only about 1-2 lbs. of fat a week.
2. You think not eating is all you have to do. You think coffee for breakfast, a small bag of chips for lunch and salad for dinner is all you need to do to lose weight. You think all you need is enough willpower to last you long enough to reach your weight loss goal.
   
   The truth is you have to eat and in some cases depending on how you eat now... you may have to eat twice as much as you are now to lose weight.
   
   And forget 3 meals a day... You should eat at least eat 6 meals a day. Eating just the right amount of food powers your metabolism and helps you burn fat.
3. You try to lose weight too fast.
   
   Only shoot for 1-2 maybe 3 lbs a week of weight loss. You may get lucky and have a 5 lb. weight loss week, but trying to lose 10 lbs a week is only going end up disappointing you.
   
   Is it possible to lose 10 lbs. a week? Of course it is but...
   
   Usually to do it - You have to go on some kind of diet where you don't eat and even if you do lose 10 lbs. in a week... You'll gain it all back once you finish the diet.
   
   When you lose weight slow it's going take forever for you to gain it back and you'll probably never gain any weight back because usually the weight loss plan you used to lose 1-2 lbs. a week slowly will prevent the weight from ever coming back and when you lose weight fast it comes back fast almost the next day.
4. You may already have a slow metabolism because...
• You're lazy - your not active during the day - so any extra calories you eat will turn to fat
• You're not eating in the first place (see reason # 3). No food means no fuel for your fat burning metabolism.
• You may have hypothyroidism
• Hypothyroidism is a condition where your thyroid is not functioning at a high level making your metabolism slow.
5. You're stressed out a lot. More stress = more body fat. When you get stressed out you eat because your body releases hormones telling your brain you're hungry.
6. You try to lose weight based on the latest weight loss gimmick and not your own common sense.
7. You eat your biggest meal right before bed

CLA - Weight Loss Wonder

CLA - Weight Loss Wonder

by: Patricia Valle

CLA - Weight Loss Wonder Trade name "Tonalin" - CLA (Conjugated Linoleic Acid) is a naturally occurring fatty acid that is found in primarily meat and dairy products, and is also derived from safflower oil. CLA has gained a lot of attention in the past few years, due to its safe and effective use as a weight-loss product. CLA not only helps with weight loss, but converts excess fat into lean muscle mass. There have been numerous studies showing that CLA is being used for other health benefits besides weight loss, but the main reason of its popularity seems to be focused on the reduction of body fat. CLA increase lean muscle mass which helps slim the body; because the more muscle mass, the more the body uses up calories, thereby speeding up the fat-burning process. Some of the studies have shown that people taking this supplement lost a significant amount of weight without changing their diet. CLA interferes with a substance in the body called "lipoprotein lipase" which stores fat in the body. By interfering with this substance, the body uses stored fat and turns it into energy. Not only does this remarkable supplement help burn fat, but it seems to interfere with the growth of tumors and cancer. It has a great cancer-fighting potential. It has also been shown to be effective against breast cancer. Some of the other health benefits of using CLA, are for an enhanced immune system, as well as for anti-inflammatory and antioxidant protection. Another interesting point is that CLA seems to have the ability to prevent the build-up of cholesterol deposits in the arteries. Diabetics may also benefit from CLA, because of its ability to normalize impaired glucose tolerance in people who are non-insulin dependant; thus playing an important part for the treatment of Type 1 Diabetes. Studies are still being conducted at many universities to explore other aspects of using CLA. Suggested use of this supplement should be 1 capsule with each meal. Although this supplement has no known side effects, caution should be used if you suffer from gallbladder problems, liver disease, or if you have a problem with fat digestion. Make sure you are getting pure CLA (Tonalin). CLA can be found in health food stores.

Why Do We Beat Ourselves Up?

A Look at Self-Destructive Thoughts

By Mike Kramer, Staff Writer

If we had friends that treated us the way that many of us treat ourselves, they wouldn’t be our friends for very long. Imagine a friend who calls up just to complain–about you. Or an alleged buddy who quickly says “I told you so” when you screw up. Or someone who encourages you to give up instead of encouraging you to do your best.

Why do we do this? Why do we treat ourselves in such horrible ways? For some, the negative self-talk is so bad that it would literally be considered verbal abuse if coming from another person. Do any of these sound familiar? “I’m not good enough.” “I knew I’d fail.” “I can’t believe I messed it up again.” “Why can’t I be more like (fill in the blank)?” “I don’t deserve to be happy.” If someone said these things to you, imagine the impact it would have on your confidence.

Negative reinforcement can easily turn into a damaging self-fulfilling prophecy where you live down–instead of up–to expectations. It’s a bad habit that could strangle any growth and needs to be dealt with now. This is not “friend” talk. Yet it’s exactly the kind of destructive feedback we give ourselves.

This kind of language can have serious consequences, but people turn it on themselves all the time. Why? What did we do to deserve this? Is our self-esteem so low that we think we need to be talked to–even by ourselves–like this? Hopefully not.

You’re a fantastic person on an exciting journey, in the middle of creating a life that you want. If I were you, I wouldn’t put up with that negative voice in your head. You deserve better. If anything, your self-esteem needs to be built up, not torn down. What’s so wrong with reminding yourself of how wonderful you are? Isn’t that what you would do for a friend who needed a word of encouragement?

Sometimes, this can be easier said than done. Any self-bashing you might do may actually have its roots in something other people have told you over the years. Harsh words can leave scars that never go away. Still, that doesn’t mean we have to carry on the legacy of beating ourselves up.

You deserve to be treated with respect, encouragement and patience. You demand that much from people you know. Demand it from yourself.

Body Beautiful From the Inside-Out

Make a Healthy Diet Your Beauty Secret

-- By Becky Hand, Licensed & Registered Dietitian

Make a promise to your skin today to keep it nourished and rejuvenated from the inside out! Having healthy skin year-round begins with the foods you eat and drink. To get skin that you will be confident to show off every season of the year, devote some time each day to getting the necessary nutrients to stay hydrated and fight the signs of aging.

• Drink plenty of water. While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Experts agree that when the hydration comes from pure, clean water—NOT soda and fruit drinks—the skin cells rejoice! Aim for six to eight glasses every day.
  
• Limit alcohol.
  
• Sip green tea daily. This beverage contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin’s overall health. Enjoy one or two cups per day.
  
• Avoid simple carbohydrates. Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
  
• Nourish your skin. Eating healthy foods can protect, repair, and slow the aging process. Check out the chart below for the top ten nutrients that provide beauty benefits.

Nutrient	Beauty Benefits	Food Sources
Vitamin A	Keeps skin soft and supple. Repairs skin cells and tissue. May help with acne control.	yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese
Vitamin C	Helps counter the effects of sun damage, smoking exposure, and pollution. Assists in collagen production, giving skin strength and elasticity.	broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables
Vitamin E	Helps counter the effects of sun damage, smoking exposure, and pollution. Improves skin texture and helps prevent wrinkles.	almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables
Biotin	Helps produce nails, skin, and hair cells. Deficiency can cause dermatitis and hair loss.	cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal
Niacin	Smoothes dry, flaky skin.	meats, pork, poultry, fish, legumes
Selenium	May help prevent skin cancer. Helps counter the effects of sun damage, smoking exposure and pollution. Produces healthy skin cells.	whole-grain products, seafood, meats, eggs
Copper	Forms elastic fibers that support the skin structure.	meats, nuts, seafood, dried beans and peas
Zinc	Can help control oil production and reduce acne lesions. A deficiency can bring on acne.	wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs
Essential Fatty Acids	Helps produce the skin’s healthy, natural oil barrier. Lubricates skin. A deficiency can result in white heads and inflammation.	cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts
Antioxidants	Anti-inflammatory properties protect the membranes of skin cells.	green tea, blueberries, blackberries, strawberries

The real secret to beauty is no secret at all. Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out. It is the first step to soft, supple skin and a glowing, radiant you!

Drive-Thru Nutrition

Fast & Healthy

Having spent a week on a road trip, I learned one thing along the way: fast food is unavoidable, given time and budget constraints. You can’t beat a drive-thru for convenience and speed of service, although a bellyache later can quickly remind you of the excess calories, fat, cholesterol, and sodium you just fed your body.

While a super-sized value meal can give you a day’s worth of calories in one meal, you can exit the drive-thru with a healthier meal. With chains popping up everywhere, it’s important to learn how to make good choices. Because sometimes there is nothing better than a hot French fry or a juicy burger—so enjoy it!

Drinks
It might cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price. Soda, diet or regular, isn't a healthy choice. It can be filled with empty calories, sugar, artificial sweeteners, and other ingredients that fill you up without giving you any nutritional benefits. One way to make a fast food meal healthier is to opt for a drink other than soda. Juice and low-fat milk are two alternatives that cut calories and add nutrition, while water is always a great choice, hydrating your body and aiding in digestion.

Fruits and Vegetables
Like you would at any other meal, try to include at least one serving of fruits or vegetables with your meal. And no, French fries do NOT count as a healthy vegetable! Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips. If you are having a sandwich, load up on lettuce, peppers, even cucumbers.

Most fast food chains now offer delicious side and entrée salads. Including these with your meal is a great way to add lots of vitamins for few calories. Just make sure not to smother your greens with cheese, eggs, bacon, fat-filled dressing, or fried toppings, such as chicken and croutons.

Portion Control
One of the biggest problems people face when eating fast food is out-of-control portions. You don’t have to get the value meal with the big burger, bigger fries and even bigger drink. Instead, try a child-sized meal. You still get the burger, fries, and drink, but consume about half of the fat of the full-sized version. Ordering small is automatic portion control—you won’t be tempted to overeat.

If a kiddie-sized meal with a toy on the side isn’t for you, split an order of fries with a friend. You’ll still enjoy that salty crunch without consuming all of the calories of a full order.

Extras
The “extras” can add on the calories and fat. A tablespoon of mayo will add on an extra 57 calories. Make that another 106 calories for a single slice of cheese! Instead of smothering your burger with sauces, opt for mustard (about 10 calories). Forgo the sour cream and three kinds of cheeses on your taco, and add flavor with low-calorie salsa. Go easy on the ranch dressing and saltshaker. These little substitutions can really add up! Your taste buds will be happy (and so will your waistline).

Don’t be fooled by healthier sounding meats. While breaded chicken may seem healthier than a beefy burger, these sandwiches often have just as many, if not more, calories than your average burger. Try grilled versions of your favorite sandwiches instead.

Breakfast
While grabbing a hot breakfast on the way to work may be convenient, it might put you at a calorie overload early in the day. Making healthy, nutritional choices comes into play again. After all, a healthy breakfast is the best way to start your day. Instead of an English muffin with eggs, bacon, and cheese, enjoy a bowl of fresh fruit, whole wheat toast, a bowl of oatmeal, or plain eggs, and you’ll be starting off the day with energy—not empty calories.

Comparisons
See how many calories and fat grams you can save just by trying different menu options at some of your favorite fast food restaurants. (All nutritional information was found on each restaurant’s website.)

Restaurant	Think Again	Better Choice	You Save
Arby's	Beef 'n Cheddar 440 calories 21 grams fat	Junior Roast Beef 270 calories 9 grams fat	170 calories 12 grams fat
Burger King	Original Whopper 700 calories 39 grams fat	Hamburger 310 calories 12 grams fat	390 calories 27 grams fat
Hardee's	Double Thickburger 1240 calories 90 grams fat	Thickburger 850 calories 57 grams fat	390 calories 33 grams fat
McDonald's	Big Mac 560 calories 30 grams fat	Hamburger 260 calories 9 grams fat	300 calories 21 grams fat
Sonic	SuperSonic Cheeseburger 839 calories 55 grams fat	Jr. Burger 353 calories 21 grams fat	486 calories 34 grams fat
Wendy's	Big Bacon Classic 580 calories 29 grams fat	Jr. Hamburger 280 calories 9 grams fat	300 calories 20 grams fat

-- By Liz Noelcke, Staff Writer

An Approach to Acid/Alkaline Dieting and Lifestyle made easy! (Part 1)

Want to learn about a dieting and lifestyle system that has been shown to prevent the development of the WORST diseases around such as Cancer, AIDS and Heart Disease.... And even reverse them!

You may have heard the words Acidic body or Acid / Alkaline Balance thrown around. What these terms are describing is what's referred to as a person’s body PH, this balance is what at the end of the day truly determines a person’s health. To put it into the simplest terms your body at all times is trying to achieve a balanced state between being too acidic and too alkaline. When this balance is thrown off this is where disease begins to have full reign in destroying your health.

The ideal body PH is 7.4 which is slightly alkaline, 7 being neutral. Unfortunately the average persons balance tends to float in the acidic range around 5.5-6. It’s also worth noting that 7.4 is the PH of your blood, if your blood PH were to drop down to 6.95 you would die! So it’s not too surprising to find that many of the diseases are simply a body PH that’s simply headed downhill. Not to worry though as easily as you can become acidic you can make efforts to become more alkaline as well!
If you’re curious about finding out what your body PH is you can buy tester strips also known as Litmus Paper. You can either test with this paper using your saliva or urine, although urine testing has been shown to be more accurate which is why it tends to show up as more acidic than saliva. The best time to test is first thing in the morning before you start drinking water and eating. What you’re looking for is a green to dark green colour to show up. If the colour coming up is yellow or even orange in rare cases you’ve got work to do.

Now what you’re probably wondering about most is what are the factors that determine if you’re becoming acidic or alkaline. Well to start the most basic and often overlooked even in this category is Oxygen. Oxygen being what we inhale is pure ALKALINE, on the other hand what we exhale being Carbon Dioxide is pure ACIDIC. So to start if you’re not doing cardio or some deep breathing exercises, odds are you’re acidic. Also worth noting is that there has been scientific proof that deep breathing exercises daily can actually reverse diseases such as cancer.
Also when you exercise, your muscles produce what’s called lactic acid. This is simply a natural byproduct of muscle contractions. When it is produced it is the responsibility of the minerals in your body to bind to the acid and eliminate it, this applies to any acid byproduct in the body. Lactic acid being obviously acidic, minerals which help eliminate it such as Magnesium are alkaline. It’s no surprise that people who are overly acidic also tend to be mineral deficient since your minerals are constantly trying to eliminate the bombardment of acidity your body is producing.

What most of the focus on for Acid/Alkaline balance is the diet itself.
For detailed lists I’d suggest looking into a Acid/Alkaline dieting book or any books titled Macrobiotics which is a dieting system originating from Japan that deals with acid/alkaline balancing principles. Some food groupings can be found online as well, although I'm trying to steer clear of the details and just give you the most important points.

In Part 2 I list the Acidic and Alkaline food groups as well as suggestions on how to increase alkalinity easily and prevent disease as a result!

10 Tips for Starting a Wellness Program Today

Easy Ways to Get Healthy

It’s never too late to begin your journey in wellness! Here are 10 steps you can take today to get started.

1. Write out your goals and desires. What’s your wellness vision? Where do you envision yourself three to five years from now? Set three-month and weekly goals based on your wellness vision. Goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented.

2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of living a life of wellness. Then determine which ones are true obstacles – things that you need to work around or find solutions to. And the excuses – ‘nuf said!

3. Have a plan. Rarely, if ever, is any major task or project accomplished without a plan in place. Lay out a plan for accomplishing your goals, as well as solutions for overcoming the hurdles. This is your game plan – it should be flexible, but have fortitude, fun, but not “fluff.” And make it active. Include specific steps you will take to reach your goals.

4. Start a journal. Your goals, desires, barriers, obstacles, excuses, solutions and plan should all be a part of your journal. Make your journal yours. Set it up so it’s easy to use so that you will use it. Include space to just let your thoughts flow. Use it to let out your feelings, vent, rejoice, or celebrate. You’ll be amazed at how freeing it is!

5. Begin your journey where you’re standing now. Where are you right now, this moment, on your journey? Accept where you are and where you need to be and begin the steps necessary to bridge that gap. If, however, you find that old issues keep popping up, preventing you from reaching your goals, you may need to seek counseling. Sometimes the only way to move forward is to first go backward.

6. Take one step at a time. What happens when a builder forgets an important step in building a house? Or a chef leaves out an important ingredient in a recipe? Doesn’t work so well, does it? It’s the same thing with your life. You must take certain steps in order to reach a place of wellbeing—and make it fit your lifestyle.

7. Learn from your setbacks. Making mistakes and experiencing failure is all a part of being human and living. Rather than getting down on yourself, take that setback and turn it into something positive – something you can use to reach your goals. Sometimes life is indeed two steps forward, one step back!

8. Spend some time “cleaning house.” This is intended to be both literal and figurative. When our homes are a cluttered mess, it’s impossible to function well. Ditto for our schedules. Create a list of your activities and decide which ones aren’t contributing to your overall purpose in life. “De-fluff” that schedule and concentrate on those activities that bring meaning to your life, and ultimately to others!

9. Stop comparing yourself to others. We’re bombarded by images of “perfect” bodies every day. It’s easy to get caught up in all of it and feel as though we’ll never measure up – and chances are, we won’t. Let’s get real! These images are results of computer imagery, great lighting, professional make-up artists, self-starvation, plastic surgery and really good genes. Stop comparing yourself to a fantasy and just be the best you that you can be.

10. Reward yourself. It’s OK to feel good about yourself! And it’s OK, and beneficial, to reward yourself for your accomplishments, no matter how small they may seem. A meal at your favorite restaurant, a date at the movies, a new outfit, a bubble bath… whatever you wouldn’t normally take the time to do, as long as it contributes to your wellbeing, is a great reward!

-- By Carrie Myers Smith, Health & Fitness Writer

It's Official: Organic Really is Better

It's Official: Organic Really is Better

The debate over whether organic food is healthier than conventionally grown food may be over, according to results from a $25-million study into organic food -- the largest of its kind to date.

The four-year, European-Union-funded study found that:

• Organic fruit and vegetables contain up to 40 percent more antioxidants
• Organic produce had higher levels of beneficial minerals like iron and zinc
• Milk from organic herds contained up to 90 percent more antioxidants

The researchers obtained their results after growing fruit and vegetables, and raising cattle, on adjacent organic and non-organic sites. They say that eating organic foods can even help to increase the nutrient intake of people who don’t eat the recommended five servings of fruits and vegetables a day.

The UK’s Food Standards Agency, which has formerly said that there is no difference between organic and conventional foods, is reviewing the research findings.

Sources:

• Times Online October 28, 2007

Highly Recommended Weight Loss Books & Reviews

"Learn The Real Truth About Burning Fat Before You "BURN" $50 or $100 Or More! Get The Story Straight!"

There are a thousand products out there claiming to change your life over night. The truth is, NOTHING CHANGES OVERNIGHT! Remember to read this page completely, so you can make an informed decision about which "fat burning" product you "invest" in!

Read This Page Before You End Up Burning Money Instead!!

There are literally an endless number of different weight loss systems available on the web today, most of which are overpriced and ineffective junk.

The recent statistics are no surprise: Over 97% of people who begin a weight loss program quit after just a few weeks due to a lack of positive results. This is a vicious circle created by the marketers so they can sell you more and more. Consumers who are in the "Hope & Purchase" cycle are ideal targets for them to make money! Yes!! That's true! Avoid being in this vicious circle at any cost!

We offer full reviews of popular downloadable e-Books and guides for dealing with various health issues. Below you'll find side by side reviews of 3 top weight loss/muscle gain guides, including the pro's and con's of each product. Our top recommendation is "Burn The Fat Feed The Muscle" by Tom Venuto. The Burn the fat guide is a complete package of 341 pages of Tom's extensive research. Though, the lucid style of this book makes it very easy for anyone to follow and understand.

He has obviously read widely and thoroughly investigated the science behind many aspects of health and nutrition which form the cornerstones to his proven approach to successful long term weight loss. As a professional body builder, Tom has had the opportunity to apply and test his theories, both on himself and the people whom he coaches professionally to understand what works and why.

Below you will find our current top picks...

Our #1-Rated Program As Of November 2007

Rating:5/5 #1 Ranked Best-Seller Click For More Info

Burn The Fat, Feed The Muscle System By Tom Venuto Our Product Review: While reading Tom's website, you simply cannot overlook his remarkable list of credentials. He's a lifetime body-building fanatic and as he mentions, has spent 14 years researching, testing and perfecting the techniques outlined in his book. The sight looks like it's only for wannabe body-builders, do not be fooled by Tom's looks! The fat loss techniques covered in the book are just that, fat loss...... not body-building, not intense fitness training, fat loss. We have rated this book number one, it is an excellent read. It's well structured, covers everything you need to know about burning off body-fat, and most importantly, it uses weight loss techniques that are realistic and achievable for anyone. If you're looking for a book which teaches intense workout sessions to burn body fat, take a look at Turbulence training below. Click here to visit the Burn The Fat, Feed The muscle website.

Our #2-Rated Program As Of November 2007
Rating:4/5 #2 Ranked Best-Seller Click For More Info	Truth About Abs Our Product Review: Although this product is marketed specifically at achieving toned, abdominals, the information contained deals with fat loss just as much as it focuses on the abdominals, after all, the abs are one of the main trouble-spots for excess fat. In this guide, you'll learn why many of the cliché, cardio fat loss exercises are an inefficient use of your workout time, and what exercises you should really be using. The thing I really like about this book is that it's got a good balance of nutritional information (the foods you should be eating to reduce/prevent body-fat,) as well as highly effective exercises to compliment your eating plan. Click here to visit the truth About Abs website.
Our #3-Rated Program As Of November 2007
Rating:3/5 #3 Ranked Best-Seller Click For More Info	Turbulence Training Our Product Review: This program focuses on short, intense workout sessions as the main way to loosing body fat and toning up. Although this system won't be for everyone (especially if you've gone years without), it does take an interesting perspective at loosing weight with out hour after hour of cardio work. The e-Book looks at all over fat-loss, and includes information on how to burn off fat without burning muscle. As mentioned, the main focus is workout technique and intensity, the system isn't as focused on the nutrition side of things as the above products, although there is some good nutrition info in one of the bonus books. All in all, this is a great way to go if you don't have a lot of time to spend on slow cardio, and you're willing to give an intense effort at the exercises outlined. Click here to visit the Turbulence Training website.

Successful Weight Loss After Pregnancy

Hey sorry guys, this post is for the women, or you can tell your wife what you learned from it...I've noticed a lot more baby strollers than ever..so I figured pregnancy is a hot topic to post about..well here it is...

How fast you lose weight will depend on a number of factors, including the amount of weight you gained during your pregnancy.

Most women will lose anywhere from 10-14 pounds within the first 2 weeks of delivery. This weight may be attributed primarily to the loss of excess fluid in the body, the baby's weight, the placenta and amniotic fluid. Some women might lose a little bit less, and others might lose a little bit more.

As the uterus shrinks back down to its normal size and your hormone levels continue to fall, you will lose weight. Most women gain at least 7 pounds of fat during pregnancy. This fat is meant to help women store energy while breastfeeding. How fast this weight comes off will depend on a number of factors including: genetics, your overall health, diet and exercise.

You should expect that it will take a little bit of time to lose the weight you gained during pregnancy. It did after all take you nine months to put that weight on! Many women have successfully lost weight however, in just a few short months after a delivery.

Some women will hang on to the last few pounds they have to lose until they stop breastfeeding. Your body may want to cling to a few extra pounds to ensure you have enough energy to provide adequate milk for the baby. Every woman's experience is unique with respect to this.

The good news is that with a solid nutritional program and with moderate exercise, you can expect to lose the weight you gained during pregnancy within a reasonable time frame.

Most women will be back to their pre pregnancy weight within nine months of delivering IF they follow a regular exercise program and eat healthily after delivery. That said some women will lose their pregnancy weight in as little as six to twelve weeks!
by: Beverley Brooke

The 7 Sacred Rules For Packing On Muscle Weight

1.Eat at least five times a day, every two to three hours.

You must keep your system saturated with amino acids and glycogen from protein and carb sources, respectively, if you want to push muscle growth to abnormal levels. You never know when your body will need these precious nutrients. What's more, not eating every few hours can cause the starvation mechanism to kick in, which signals your body to begin consuming its own muscle tissue.

2.Center your bodybuilding program around the big compound movements, such as squats and presses.

You should strive for maximum efficiency of effort, or to work as many muscle groups as possible with as few sets as possible. Squats, for example, train not only your quads but also your lower back and glutes, so direct work for the muscles that assist during the squat should be minimal. This leaves more of your recovery ability to help in the growth process when you're out of the gym.

3.Don't do more than 30 all-out work sets at any workout, and less is usually better.

Overtraining is the number one reason most bodybuilders can't pack on muscle weight.

4.Don't train more than two days in a row.

Your muscles aren't the only things that have to recover after a heavy workout; your entire nervous system needs a rest too.

5.Have a protein drink immediately after every traning session.

Research indicates that boosting insulin levels right after an intense workout promotes muscle protein synthesis, which leads to faster growth.

6.Take a break after four to six weeks of high intensity training.

Either take a full week off or downshift your intensity for two weeks. This lets you
recuperate fully and in many cases promotes a new growth spurt.

7.Keep your cruise control on.

Try to keep your cool during the day no matter what. Getting overly excited can stress you out and cause excessive energy burn, energy your body could be using to fuel extraordinary muscle growth.

Get the whole story on how to really gain 10-20-and even 30 pounds of muscle. Click Here

"Part 3" How to Write Out Your Fitness Goals

THE SCIENCE OF GOAL ACHIEVEMENT

A Three Part Series

3/3

Here's why goal-affirmation statements need to be written and read in such a certain way:

Your subconscious mind takes everything literally - to a degree of subtlety that probably not one in ten thousand people understand. The subconscious accepts commands most easily when they are given in the present tense, personal, positive format and when they are read and visualized repeatedly with faith, emotion, gratitude and an already-having-received attitude (and especially when you're in a physically relaxed state). When a suggestion is accepted by your subconscious, this sets your body into

Motion and your automatic behaviors (habits) begin to change. When your behavior changes, your results begin to change!

Be open and do what I suggest. Write out your goal card! Read it at least twice a day - morning and night. Read it more often if you can. Carry your goal card with you everywhere you go. Keep it in your pocket at all times. Feel naked without it. Any time you have a spare moment - at a stoplight, waiting for an appointment, while you eat breakfast, heck, even when you go to the bathroom - reach into your pocket and pull out your goal card. Every time you read it or even touch it, think about your goal and visualize the end result you desire. Flash the picture of you at your perfect weight with your ideal body onto the screen of your mind. See yourself the way you ultimately want to look. Imagine that you're already there. Then watch it happen! It will and it must, for that is the law of your mind.

Did you know that the average person sees, hears or is exposed in some way to as many as 30,000 commercial messages per day? Television, radio, magazine and billboard ads literally "brainwash" your mind to win market share (also known as "share of mind"). If I ask you to name a cola, what comes to mind? "Coke" is what most people would say, and the rest say "Pepsi." You may not use these products, but you've certainly heard of them. Why? Because the advertising has achieved its objective: Share of mind. The frequent advertising has penetrated your subconscious. Not only that, but because you thought of Coke or Pepsi FIRST in that product category (and not some generic brand), these companies have achieved a LARGE share of mind, also known as "top of mind" in advertising lingo. When "top of mind" is achieved, you are much more likely to take action and purchase that product.

What if you achieved the same thing - "top of mind" - with your goals? What if you saturated your mind and penetrated your subconscious deeply and effectively by doing some "goal advertising?" As Fortune 500 companies have learned, repetition is one of the surest ways to penetrate the subconscious and move a person into action. Your mind is an amazingly powerful goal-achieving super-computer, but it’s a lot like a parachute – it only works if it’s open. Have an open mind and give these methods an honest trial. Use a goal card for 90 days, then write to me and let me know what happens.

Use the example provided above to help you. Take the time to re-read this section more than once so you get an understanding how important goal setting & affirmations are. Be sure to always state your goals in the present moment! Don’t hesitate to email me if you need any further assistance in creating your goals!

Click here if you want to learn more about how you can bring your fitness goals to life!

6 Steps To Shedding Inches Of Your Body!

Hey Everybody!

Crunch time is upon us and the holidays are just around the corner so I have one question to ask you: What are you thinking about before you hit the gym? Think about this for a second. Are you thinking about the process of going to the gym? Are you thinking about how it is such a hassle to drive there, how you will have to sweat and make yourself even more tired, how you can just make it up and go to the gym tomorrow, next week, next month??

Instead of thinking about the process of exercising, think of the outcome. Try this: Before you exercise or think about exercising, think about how great your body will look in a bikini next summer. See yourself with six pack abs showing them off at the beach. Whatever outcome you want from exercising you have to think about it.

A lot of times we get caught up in the process of doing things we lose sight of why we do them in the first place. Thinking about the process of doing things will have more power stopping you from doing things rather than helping you.

Keep focused on the result you want out of exercising. Keep your mind focused on the outcome of exercising and that will always be a bigger motivator to get your butt in the gym.

Onto the tip...

This one will be short and sweet and it is contributed again by Craig Ballantyne. Here is your 6 step plan to lose MASSIVE inches off of your body.


NOTE: These advanced tips were only used for 10-14 days. That's the
maximum time for this advanced plan.

1) Start your day with water and fiber. I truly believe drinking
12 cups of water over the course of the day helps you stay alert and
stops you from feeling too hungry. As for the fiber, you can get it
from fruit or nuts. Research shows starting your day with fiber
helps control your blood sugar until the afternoon.

2) Eat 1 cup of raw vegetables prior to eating your regular lunch
and dinner. This will help control your appetite.

3) Eat only almonds, raw vegetables, & fruit between meals.

4) Don't eat more than 40g of carbohydrates at any meal.

5) Don't go to bed full. Eat only a small protein snack in the
evening to control calorie intake.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Craig Ballantyne
Learn about his revolutionary techniques to torching body fat with Turbulence Training