Read Full Article on The Definitive Healthy Eating Guides: Christmas Edition
Last Christmas, how many pounds you gain? Follow these six super doable healthy eating tricks this Christmas you will gain no pounds or even better lose some weight. Some tips are as easy as easy “BUYING FOODS“!
It has always been way too much information when it comes to weight loss, and a coke company even paid millions for a un-real research to convince people to buy their product, so let’s just clear the air first.
Myth#1: Whole Wheat is a Health Food and an Essential Part of a “Health” Healthy eating plan
Wheat has been a part of the healthy eating plan for a very long period, but in the 1960s, it changed due to genetic tampering.
The “new” wheat is way less nutritious than the older varieties.
Preceding studies have shown that, compared to older wheat, the new wheat may increase cholesterol levels and inflammatory markers.
It may also cause symptoms such as tiredness, bloating, pain and largely reduced the quality of life in sufferers of irritable bowel syndrome.
Whereas some of the older types like Einkorn and Kamut may be relatively healthy, new wheat is not.
Also, don’t forget that the “whole grain” label is always not reliable… these grains have normally been pulverized into very fine flour, so they have the same metabolic effects as refined grains.
References: Research From HIN.gov: Evidence of decreasing mineral density in wheat grain over the last 160 years. Research From Journal of Medicinal Food: Effects of Short-Term Consumption of Bread Obtained by an Old Italian Grain Variety on Lipid, Inflammatory, and Hemorheological Variables: An Intervention Study
Myth#2: Go Gluten-Free = Healthy Eating
According to a dietitian based in Washington: Rebecca Scritchfield, RD, there are a lot of aspects at play when you make any diet fix that it is extremely hard to identify one single reason why you might find little changes in how you look and think. “When you take out gluten, you are changing so much about how you eat,” she says. With gluten off the table, you may have more protein, vegetables, and fruits, like. “These foods include more vitamins and minerals that make you look and feel great compared to processed foods that are high in sugars, carbohydrates, and fat,” Scritchfield says.
Researches have also shown that gluten-free healthy eating plan can reduce symptoms of irritable bowel syndrome, schizophrenia, autism, and epilepsy.
However… people should eat foods that are naturally gluten-free (like plants and animals), not gluten-free “products.” Gluten-free junk food is still junk food.
However, keep in mind that the gluten situation is quite complicated and there are no definite answers yet. Some new researches recommend that it may be other compounds in wheat that cause some of the digestive problems, not the gluten itself.
Myth#3: Exercise is necessary for weight loss journey
Herman Pontzer an anthropologist when he set off from Hunter College in New York to Tanzania to investigate one of the few remaining hunter-gatherer tribes on the planet, he expected to discover a group of calorie melting machines.
Unlike Westerners, who frequently spend their waking hours and hours stuck to chairs, the Hadza are on the move most of the time. Men usually go out — hunting and killing animals, climbing trees for wild honey. Women forage for vegetables, dig up tubers, and comb bushes for berries. “They are on the high end of physical activity for any population that’s been looked at ever,” Pontzer said.
This science is still evolving. However, it has discovered indications for how we think about how deeply hardwired energy outgo is and the extent that is what we can hack it with more exercise.
If the “calories out” variable can’t be controlled very well, what might account then for the difference in the Hadza’s weights?
“The Hadza are melting the same energy, but they are not as obese [as Westerners],” Pontzer said. “They do not overeat so they do not become obese.”
This fundamental concept is part of a growing body of evidence that helps explain a phenomenon researchers have been documenting for years: that it is tough for people to lose weight once they have gained it by just exercising more.
So, now we just learned that whole wheat, gluten-free isn’t necessary, and even exercise is not necessary. One of Dr. Belen’s student, Mike Geary published a book “The Fat melting Kitchen” a practical, healthy eating guide full of super doable contents.
In fact, losing weight is not that complex, you do not have to count calories or do hands of sit-ups sometimes losing weight can as easy as buying foods.
The guides and recipes below all come from Mike’s book: The Fat Burning Kitchen
Tip#1: How To Lose 20 Pounds By BUYING FOODS: Items to Keep in Your Kitchen
Depending on where you live and what season, you may have a bounty of fresh fruits and vegetables grown near you. Many can be purchased at your local farmer‘s market, and some grocery stores now even carry local produce. Always buy local whenever you can. You support your smaller local farmer, the produce is infinitely more fresh than the kind you get that has been shipped for thousands of miles across the country or from other countries, and local produce generally is either organic or has fewer pesticides, herbicides, and preservatives on them, because it does not come from a huge aspect farm, making them far, far healthier for you.
If you cannot discover organic, or locally grown, then take a look at this list of foods to avoid for non-organic produce:
- The Dirty Dozen
- Apples
- Cherries
- Grapes, imported (Chile)
- Nectarines
- Peaches
- Pears
- Raspberries
- Strawberries
- Bell peppers
- Celery
- Potatoes
- Spinach
These fruits and veggies are much safer to eat in conventional form without having to pay extra for organic:
- Bananas
- Kiwi
- Mangos
- Papaya
- Pineapples
- Asparagus
- Avocado
- Broccoli
- Cauliflower
- Onions
These foods are the highest sprayed commercially sold produce. So…if you cannot get local or organic, try to avoid these in conventional form. They are laden with pesticides, and toxins.
Other Stuff to Stock in Your Kitchen
Ok, now you know the important stuff to transform your kitchen and your body. There are many other foods, spices, and condiments that also add to your healthy kitchen. Let me give you a partial list of some these items.
Remember, if you do not have junk foods around the house, you‘re less likely to eat unhealthy foods. If you only have healthy foods around the house, you‘re forced to make smart and healthy choices. It all starts with making smart and healthy choices and avoiding temptations when you make your grocery store trip. Then you get into some healthier habits, once you realize the reasons to avoid the junk and eat the good stuff. A lean, strong, healthy body will be the result, along with oodles of energy and a new outlook on life.
Let‘s start with stuff to keep on hand in your refrigerator. One or two times a week, load up on fresh veggies.
During the summer, visit your local farmers‘ market frequently and get the freshest, tastiest produce on the planet. Outside of that, stock up on the produce at the grocery store.
Vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli, red peppers, cilantro, etc. to add to omelets, salads, stir-fries, shish kabobs, etc.
Coconut milk is another versatile staple to keep on hand. I like to use it to mix in with oatmeal, smoothies, or yogurt for a rich, smooth taste. Smooth taste to lots of dishes, but it‘s also full of healthy saturated fats such as medium chain triglycerides.
Cottage cheese, ricotta cheese, and yogurt – Try ricotta or cottage cheese mixed with yogurt and some chopped nuts and berries for a great mid-morning or mid-afternoon meal. Raw cheese (grass fed is the best) is awesome and a rich source of more useable calcium, vitamin K2 for your bones and tons of enzymes.
Almonds, pecans, walnuts, pistachios — chopped or whole–delicious and great sources of healthy fats. Grab a handful for a healthy, filling snack or throw some into your smoothies, salads, and veggies.
Eggs – one of the great sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them). Get them free-range if at all possible. Always include the yolks–the richest source of nutrients in the egg.
Nut Butter – Peanut butter is a bit boring, so get creative and try almond butter, cashew butter, or even macadamia butter…delicious and unbeatable nutrition!
Salsa – I try to get creative and try some of the exotic varieties of salsas. Lots of stores now sell this in the fresh produce aisle, and it is as delicious and fresh tasting as homemade. Try this on your eggs in the morning for a great healthy eye-opener!
Butter – don‘t believe the naysayers; butter, especially from grass-fed cows, adds great taste to everything and can be part of your healthy diet (remember to keep it small because it is calorie dense…and NEVER use margarine which is awful for your health). My favorite grass-fed butter is Kerrygold Irish butter, as all cows in Ireland graze on lush green pastures and are not fed corn.
Avocados – great source of healthy fats and fiber. Try adding them to salads, wraps on top of omelets, or sandwiches.
Whole grain wraps or gluten free brown rice wraps and (look for wraps and bread with at least 4-5 grams of fiber per 20 grams of total carbs). Remember that it‘s best to minimize grain intake if fat loss is your goal, so use these sparingly.
Baby greens, dark green leaf lettuce or red leaf lettuce, romaine, arugula, and organic baby spinach for salads with dinner.
Homemade salad dressing – using balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend. The homemade salad dressing is much healthier than store bought salad dressings may be full of inflammation-causing free radicals which mostly use highly refined soybean oil. I often mix up my concoction like olive oil, balsamic vinegar, chopped fresh basil and thyme, garlic, salt, and pepper. Anything you pour this stuff over will taste terrific!
Fresh herbs – basil, thyme, oregano, cilantro – chop on salads, throw into eggs and garnish meat dishes.
Frozen fish – Keep it wild! Try different kinds of fish each week.
Frozen berries – during the growing season, buy fresh, but during the rest of the year, keep a supply of frozen raspberries, cherries, blackberries, strawberries, blueberries, etc. to add to high-fiber cereal, cottage cheese, oatmeal smoothies, or yogurt.
Frozen vegetables – When you can no longer get local fresh produce, frozen vegetables are the best option, since the frozen vegetables often have higher nutrient contents even compared to fresh produce that has been shipped across the country. Alternatively, buy lots of the fresh vegetables when they are available locally and freeze in small portions.
Frozen chicken breasts – free-range if at all possible. Very convenient to cook up for a quick addition to wraps or sliced on top of a salad for quick meals.
Frozen grass-fed meats: bison, beef, lamb, goat, etc. Oat bran and steel cut oats – higher fiber than those little packs of instant oats that are full of sugar and high glycemic.
Cans of coconut milk – to be transferred to a container in the fridge after opening.
Various antioxidant rich teas – oolong, green, rooibos, and white are some of the best.
Organic maple syrup – only real maple syrup can be considered real food. Try a small amount of oatmeal, or added to your post workout shake for muscle-glycogen replenishing carbs.
Raw honey – even better than processed honey… higher quantities of beneficial nutrients and lots of enzymes. Honey has even been proven in research to increase glucose metabolism. I use a teaspoon or so every morning in my teas. It has some nutritional benefits… moreover, a teaspoon of honey is only 5 grams of carbs…
Whole wheat or brown rice pasta – much higher fiber than normal pasta. Brown rice pasta can usually be discovered in the gluten-free section of the grocery store or health food store and is delicious. Even if you do not have a gluten allergy, it is best to limit the wheat that you eat; many people may have problems digesting wheat and gluten and might not even be aware. Remember that if fat loss is your goal, we recommend limiting your grain intake, so keep any kinds of pasta as only a once a week cheat meal.
Brown rice and other higher fiber rice – NEVER white rice! You can purchase the slow cooking variety in bags, or buy instant or frozen. My favorite is a delicious nutty brown rice that comes pre-cooked and frozen from Trader Joe‘s.
Cans of black or pinto beans – Add to trackings! These are also good thrown into salsas for more protein and fiber.
Tomato sauces – a great source of lycopene. Just watch out for the brands that are loaded with that nasty high fructose corn syrup. Your best and cheapest bet is to stock up on organic tomato sauce and make your Italian sauce seasoning with salt, pepper, oregano, basil, garlic, and whatever else you feel like throwing in!
Dark chocolate – This is one of my favorite treats that satisfies my sweet cravings and provides lots of antioxidants at the same time. It is still calorie dense, so I keep it to just a couple squares, and that will do the trick, so I do not feel like I need to go out and get cake and ice cream or splurge on a bag of cookies to satisfy my dessert urges.
Organic unsweetened cocoa powder – mix this into my smoothies for an extra jolt of antioxidants or make a low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple of melted dark chocolate chunks.
Sea Salt – Lots of grocery stores now carry sea salt, and my favorite is the kind you can grind yourself. Nothing tastes better than freshly ground sea salt (yes! There is a huge difference!) on your healthy food, and sea salt is loaded with minerals like magnesium and potassium and is not nearly as bad for those with reactive high blood pressure. A little goes a long way.
A variety of Herb Teas – Drink hot or cold, sweeten with a touch of honey or stevia if necessary.
Tip#2: How To Make A Fat Melting Style Salad
While some salad dressings are high in sugar or high fructose corn syrup, the real problem of most salad dressings are made with refined and processed oils… usually refined soybean oil. These oils are inflammatory to the body and also way contain too much in omega-6 fatty acids.
Even the dressings that declare to be “healthy” are usually made with highly processed canola oil. However, it is not much healthy about that either.
The solution to this is NOT to avoid any oils at all in salad dressings… remember that healthy fats are important for assisting you to absorb a lot of the minerals, vitamins, and antioxidants from the veggies in your salad. Moreover, I am just not a fan at all of most “fat-free” products as they usually have extra sugars.
A perfect way around this is to make your homemade salad dressings instead of buying the junk at the store, and add your healthy oils.
Although most “fat-free” products are typically full of junk, I like to try to discover an organic red wine vinegar dressing or zero-fat balsamic salad dressing, and then I add half to a new bottle and fill another half with a mixture of extra-virgin olive oil, and organic balsamic or red wine vinegar and add a few extra herbs and spices if you wish.
This way, you are in control and making a salad dressing using healthy oils instead of the processed oils or refined oils that almost all commercial salad dressings use.
Tip#3: The Number One fruit that KILLS joint pain & inflammation
If you have any joint pain and aches, hopefully, you know by now from reading this newsletter that resorting to pain killers can cause MORE harm to your health over time (as is the case with most drugs, since drugs almost always have side effects) …
The good news is that there are plenty of natural superfoods with powerful anti-inflammatory properties that can ease your joint pain and kill inflammation in it is tracking. One of the only MOST powerful anti-inflammatory foods ranked number obe is…
Tart cherries! (or tart cherry extract or concentrate)
Studies have shown that the anthocyanins and phenolics in tart cherries have a powerful effect in reducing the inflammation that can cause joint pain. In fact, according to researchers from the Oregon Health & Science University, tart cherries have the “highest anti-inflammatory content of any food.”
Tart cherries also have a long history in helping people get relief with Gout or Osteoarthritis.
Note that sweet cherries can have some benefits as well, but tart cherries have been identified in research to have larger quantities of the anti-inflammatory phytonutrients. One thing that I have done in recent years is to add a little bit of tart cherry concentrate (about one tsp) to my daily glass of unsweetened iced tea, and I also use frozen cherries frequently in smoothies. I feel that this helps to maintain my joint health as I get older. Give it a try for yourself!
However, it takes a little more balanced attack from multiple angles to fight chronic joint pain and inflammation than just adding one single superfood to your daily plan…
Tip#4: A delicious low-carb gluten-free Paleo pizza recipe
Cauliflower Crust
1 head cauliflower
1 tsp dried oregano
1 tsp garlic powder
1 tsp salt
1 Tbsp extra virgin olive oil
1/4 cup parmesan cheese (optional if you are trying to reduce dairy)
1 egg
Coconut oil or grass fed butter to grease the cookie sheet
The toppings (any combination that you like)
Organic pepperoni
Organic bacon
Organic chicken sausage
Various veggies (onions, mushrooms, and peppers are my favorite mix)
Black olives
Dried oregano
Homemade or store bought organic tomato sauce
Organic Mozzarella cheese (optional if you are trying to go dairy-free)
Instructions
- Preheat your oven to 350 degrees F. Grease a large cookie sheet with your coconut oil or grass fed butter.
- Cut up your cauliflower into pieces so that you can steam it.
- Steam your cauliflower (or boil it) for 6-8 minutes or until soft. Strain out the water, let the cauliflower cool and strain out any additional water. Mix the cauliflower, egg, spices, parm cheese, olive oil and salt in a big bowl by mashing it with a masher or using hand beaters to mix thoroughly.
- Press the cauliflower mash out to 1/4 inch thick crust and then bake for 20 minutes. I would recommend making 2-3 smaller crusts instead of 1 large crust as it is easier to handle.
- Flip the crusts over and put back in the oven for 3-5 minutes.
- Remove from the oven, add your sauce and toppings. Place back in the oven for 5-6 minutes to heat and melt the toppings.
- Remove from the oven and enjoy your tasty low-carb, gluten-free Paleo-ish pizza!
Tip#5: Amazing healthy Paleo Cinnamon Rolls (grain-free, gluten-free, reduced-carb)
For the Dough
2 ½ cups blanched almond flour
¼ cup coconut flour
¼ teaspoon baking soda
½ teaspoon sea salt
¼ cup coconut oil
2 Tablespoons raw honey
Two eggs at room temp
1 Tablespoon vanilla
¼ cup coconut sugar
For the Filling
½ cup coconut sugar
2 Tablespoons ground cinnamon
2 Tablespoons coconut oil
¼ cup raisins
¼ cup pecans, chopped
For the Glaze
¼ cup raw honey
¼ cup coconut oil
¼ teaspoon almond extract
2 teaspoons vanilla
Instructions
- Preheat the oven to 350 degrees F. Lightly grease a pan with coconut oil.
- Combine the dry dough ingredients in a medium bowl and mix to remove any lumps. Combine the wet dough ingredients in another medium bowl and mix well. Combine the wet and dry ingredients together and mix well.
- Cut two rectangular pieces of parchment paper and place the dough in between them. Use a rolling pin to flatten the dough evenly into a large rectangle. Remove the top piece of parchment paper.
- In a small bowl combine the filing ingredients. Sprinkle the filling mixture over the flattened dough, then carefully roll it up. Use a serrated knife to cut the roll into 9 pieces. Carefully place the pieces on your prepared pan.
- Bake for 20 minutes.
- In a small bowl combine the glaze ingredients. Drizzle over the cinnamon rolls. Sprinkle with chopped pecans. Enjoy!
Tip#6: Instant Energy & Metabolic Booster: Drink this tomorrow morning
It takes only 60 seconds to make — just heat up a cup of water, blend in these ingredients and enjoy…
A Magnificent Metabolic Booster
Ever wonder why the Japanese live so long and are so slender? It is green tea, but NOT the normal kind — it is a super-potent form called Matcha, discovered ONLY in Japan, that has got 3x the antioxidant power.
Importantly, it has got 137 times MORE of the antioxidant EGCG, which improves virtually EVERY part of your metabolism — accelerating body fat breakdown, preventing fat accumulation and speeding up metabolism itself.
1-2 tablespoons
The World’s Most Powerful Antioxidant
This metabolic rock star is what gives chocolate its melt in your mouth, satisfying quality. Infused with relaxing minerals like magnesium and potassium, cacao butter ALSO has the antioxidants epicatechin and resveratrol that cools the inflammation that makes you fat, especially around your belly.
Moreover, it is loaded with super-healthy fats like oleic acid (same as in olive oil), that keep your appetite DOWN and your energy UP and saturated fats like palmitic acid that strengthen your brain and heart.
SHOCKER: the cacao bean contains THE highest antioxidant power of any food in the world – 10x more than blueberries and 20x more than spinach.
1 tablespoon
Option for cacao butter: Since cacao butter is not easy to discover in stores, you can substitute with coconut oil as a good alternative for this ingredient.
A Potent Blood Sugar Blocker
Want to add a little Christmas deliciousness to your morning metabolic boost? Just add some cinnamon – a powerful blood sugar reducer that LOWERS insulin, your number one fat-MAKING hormone.
Cinnamon’s power comes from, MCHP a compound that mimics insulin, meaning less insulin is needed and less fat making happens! It also lowers “bad” cholesterol (LDL) while having no effect on good (HDL) cholesterol.
1 teaspoon
The Ultimate Brain Booster
This delicious ingredient has over 200 organic factors that create an irresistible flavor and delicious aroma. Used by the Aztecs who added this to their favorite chocolate drink, the vanilla extract contains powerful aromatic compounds that stimulate certain brain chemicals that can soothe the mind.
It is also contained with vanilloids, powerful mixtures that reduce brain inflammation, sharpening your mind and speeding thinking.
Who DOESN’T need a calm, powerful mind to start their day?
1 teaspoon
There are more useful tips in Mike’s book: The Fat Burning Kitchen, such as
- What kind of food that can stabilize your blood sugar, keep you from being hungry and eliminate the cravings for junk snacks? (page 59)
- How and when to eat fish can turn your body into a fat burning machine? (page 64)
- Zero-fat milk or full-fat milk, which is the best for your kids?(page 69)
- How to cook Dark green leafy vegetables to preserved vitamin K?(page 82)
- Cheat day, good or bad for weight loss?(page 108)
- How to trick your body to melt fat after big holiday meals with cinnamon?(page 109)
- Do a set of this exercise before going to bed to triple your metabolic rate while you are sleeping.(page 116)
Though the book has been around for a while, still the one of most useful, healthy eating guide on the market. It is easy to read and all guides with great details, if you want your family stay healthy and getting in shape you should keep the book by your side, especially with our exclusive holiday offer, it is only $10.
Click Here To Claim Your Holiday Offer
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