The Problem with Yogurt?

This article shows you the TRUTH about yogurt so you know the facts...both good and bad

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-sellers:  The Truth About Six Pack Abs & The Top 101 Foods that FIGHT Aging

As you've probably noticed in the last couple of years, probiotics are all the rage as one of THE most important factors that helps control your immune system (an estimated 70% of your immune system resides in your gut), as well as your digestive system health.

Most people "think" they get enough health-boosting probiotics from yogurt (the average person eats yogurt almost daily).  Unfortunately, there are some problems with yogurt that you need to be aware of...

1.  First problem with yogurt:

Some brands of yogurt actually contain live cultures and some do not.  Almost all yogurts found in the US start with pasteurized milk... that's not such a problem because once the live cultures are added and the milk fermented, you once again have a live and active food that's easier to digest than regular milk and has a reduced lactose content due to the consumption of lactose by the microbes.

Sadly, some brands pasteurize the yogurt AFTER it's been fermented (cultured) which kills the beneficial probiotics.  On the other hand, most good brands of yogurt do NOT pasteurize after fermenting, so the probiotics are still alive for your benefit.

The amount of probiotics in yogurt varies widely based on the brand and type, but I've seen estimates anywhere from 1 Billion to 5 Billion CFUs per cup.  This is decent, but low compared to some other probiotic sources we'll discuss in a bit.

The KEY is that you need to look for "live and active cultures" on the label, or another labeling that indicates the probiotics are still active.


2.  Second problem with yogurt:

Most yogurts in the US are sadly adulterated with way too many sweeteners, whether sugar, corn syrup, or artificial sweeteners.

Remember that sucralose kills probiotics, so any yogurt that's been sweetened with sucralose (aka, splenda) will most likely have a greatly reduced probiotic content or possibly even be fully dead.

And most other yogurts are produced to appease the overly aggressive sweet taste buds of American consumers, so they simply contain too much sugar to be considered healthy.

I always recommend choosing unsweetened plain yogurt or plain greek yogurt and adding your own stevia or other natural sweetener if you need extra sweetness beyond the addition of whole fruit.  Personally, I love to simply add a small scoop of Biotrust Low-Carb Vanilla protein to my plain yogurt (along with some berries and nuts) and it makes the PERFECT sweetness in my opinion!

I also personally choose FULL-fat yogurt and not all of this silly skim 0% yogurt that's out there these days.  Remember that the extra fat in full-fat yogurt satisfies your appetite and cravings so that you eat less calories later in the day.  If you eat these 0% fat yogurts, you'll end up hungrier in an hour or two.  Also, if you can find yogurt from grass-fed cows, the fat portion of the yogurt is VERY healthy and contains powerful vitamin K2 (shown to reduce heart disease risk) as well as CLA (found to reduce cancer risk and help to reduce body fat), and also omega-3 fats, which you also know are vital to your health.


3.  Third problem with yogurt:

The last problem with yogurt that I wanted to bring to your attention today is that yogurt is not necessarily the best source of probiotics, both in terms of quantity and also variety of strains.

Variety is KEY when it comes to the overall power of probiotics for your immunity and digestion.

Most yogurts only contain 3-4 strains of probiotics.  On the other hand, Kefir is a fermented dairy drink that contains anywhere from 10-20 strains of probiotics depending on the brand and type.  In addition, Lassi is an Indian style fermented dairy drink that also contains a much wider variety of strains than yogurt does.

In terms of quantity of probiotics, yogurts generally contain between 1 Billion to 5 Billion CFU's per cup, whereas most Kefir or Lassi contains anywhere from 7 Billion to 50 Billion active CFU's per cup depending on the brand and type.  Most yogurts are only cultured for 2-3 hours, whereas kefir is generally cultured for 12-16 hours, increasing it's probiotic content and making it easier for digestion.

Also, most Kefir is 99% lactose free and is by far the easiest to digest type of dairy on the market due to the "predigestion" that the active cultures perform on the kefir before you drink it.

Kefir is a GREAT addition to any smoothies that you make instead of using water or almond milk because you get the immune system and digestive system benefits of the probiotics in Kefir, which you can't get in almond milk.

Again, I personally choose FULL-FAT (for the reasons I described above with full-fat yogurt as well) when I look for a good kefir and I try to find grass-fed as well.  If I don't use kefir in smoothies, one way I like it is just simply to add a small touch of real maple syrup, vanilla, and chia seeds to a cup of kefir -- amazingly delicious snack for anytime!

Interestingly, I recently found out from their website that Lifeway brand kefir is made from grass-fed milk in ALL of their products (even though they don't include that on the labels), so the fat content in Lifeway kefir will also contain those ever so important nutrients of vitamin K2 for heart health, CLA for cancer protection and body fat reduction, and omega 3 fats for overall health.  The full-fat greek kefir by Lifeway is my favorite and I use it almost every day!

With all of this said about yogurt and kefir, please note that I do NOT drink regular commercial milk that's been pasteurized and homogenized.  It's a dead food that has harmful microscopic fat particles due to the homogenization.  On the other hand, yogurts and kefirs generally start with pasteurized milk, (but NOT homogenized), and are made alive and easier to digest again through the fermentation process.

For this reason, I choose to NEVER use commercial milk, but I use yogurt several times a week, and I use Kefir DAILY because of it's health benefits and great taste.

Lastly, if you're one of those folks that thinks that all dairy is bad for you because you've fallen for certain anti-animal food propaganda that floats around out there on the internet, here's one last fact to consider that might make some vegans want to switch to vegetarians...

It's well known that in the Caucasus Mountains and other areas of eastern Europe, that natives to that area drink kefir daily throughout their lives and routinely live to over 100 years old.  And in India, fermented dairy in the form of Lassi is routinely consumed with daily meals, and they display much better health than the average American.

Clearly, if "dairy was bad for you" as many so-called "experts" seem to like to claim, these natives in the Caucasus Mountains that drink fermented dairy every day of their lives wouldn't be living to 100 years old!  Just shows you to beware of who you trust for your health information.

Also, remember that VARIETY of probiotics is KEY... that's why in addition to kefir, lassi, yogurt, and fermented veggies (krauts, kimchi, etc) as good sources for a variety of strains of probiotics, I also personally take this powerful probiotic supplement daily, which I think is particularly powerful due to the micro-encapsulation technology which keeps the probiotics alive through your harsh stomach so that they can properly colonize your intestines.

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The 3 reasons you should NEVER eat wheat -- Yes, even "whole wheat"

The 3 reasons you should NEVER eat wheat -- Yes, even "whole wheat"

There are 3 main reasons why wheat is a terrible food for your body and does more harm than good...

Reason #1 -- Wheat causes blood sugar disruption, Glycation of your cells, increases AGING, weight gain & boosts Diabetes risk

Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body...
This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.
So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.

This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is NOT just limited to diabetics.
So, let's get back to how "whole wheat" relates to this...
Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you...

... But the fact is that wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.
In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that's documented in studies.

The blood sugar test results of wheat vs oatmeal:
2 slices of whole wheat toast:
45 minutes after consumption:  Blood sugar spiked from 86 fasting level to 155

1 Bowl of Oatmeal (equivalent grams of carbs to 2 slices wheat toast)
45 minutes after consumption:   Blood sugar increased from 86 fasting level to 112

As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.

Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don't know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently... and most people eat wheat without even thinking about it at almost EVERY meal...Yikes!
Not only that, but the high blood sugar spikes caused by wheat also makes your body pump out more insulin which makes you pack on more body fat... Not fun at all!
These massive blood sugar spikes from eating wheat daily also cause damage over time to your blood sugar regulation system, harming your pancreas, causing insulin resistance, and eventually causing type 2 Diabetes.  I think we have a strong case against eating so-called "healthy" wheat!

Reason #2 -- Gluten and other gut-damaging compounds

The topic of gluten is on fire in the media lately... But most people are confused as to whether there's any real health risks with gluten for the average person that doesn't have Celiac disease.
The truth is that even if you are not officially "gluten intolerant" or "gluten sensitive", there are hundreds of published studies that indicate that gluten can cause inflammation in your digestive system, and even cause "permeability" in your gut, which can lead to a health condition that's on the rise lately called Leaky Gut, as well as other digestive issues and autoimmune problems.
Scientists theorize that the reason gluten is causing these digestive system problems is due to the excessive hybridization of wheat over the last 50 years, which has created newly modified gluten molecules that are foreign to the human digestive system compared to the ancient wheat that humans ate for several thousand years historically, and even compared to the wheat that your grandparents ate 50+ years ago.

Reason #3 -- Antinutrients and mineral blockers in wheat

The third reason that wheat is terrible for you is that it contains what's called "antinutrients", which are naturally occurring compounds in the wheat plant, but can cause undesirable effects in humans that eat too much of them.

One of these antinutrients is called phytates, which blocks the absorption in your body of certain minerals like zinc, iron, manganese, and calcium if you eat wheat too often.
Again, most people eat wheat with almost every meal (cereal in the morning, bread on sandwich at lunch, and pasta or bread at dinner), so this can cause a mineral deficiency in your body over time that leads to many health conditions.
Wheat has other mineral blockers and antinutrients aside from phytates, such as lectins.  Lectins are another constituent of wheat that causes gut irritation.  Yet another reason to minimize or eliminate wheat from your diet.

There's absolutely nothing "essential" about wheat in the human diet...It simply does more harm than good...period.
Many people often ask me... "But what about the FIBER in wheat?  I thought that's why it's supposed to be healthy?"
Sorry, you can get ALL of the fiber you need from fruits, veggies, and nuts, without the digestive system damage and massive blood sugar issues that are caused by wheat.


To read the rest of this report and more go to these links below.......

The 3 reasons you should NEVER use Vegetable Oils...

The TRUTH about sugar... You can't just "burn off" sugar...



I hope this  report on wheat was really helpful in helping you lose that stubborn body fat
and getting a healthier body.
Please feel free to share with family and friends to help them live a healthier lifestyle.

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Sculpt a Better Body with Proper Post-Workout Nutrition

Ideas for healthy post-workout shakes to help build muscle and enhance fat loss

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-selling program:  The Truth about Six-Pack Abs

As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day.

The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal (can be a shake or smoothie) as soon as you can after training.

The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair.  The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.

The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.

When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that all of the fancy ads you see everywhere will tell you that you absolutely NEED!  I tend to prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.

However, one that I've found that I particularly like (and from a brand that I trust) is at this page:  http://losebellyfat.getprograde.com/workout -- they have just the right ratio of carbs to protein and use quality ingredients
.
 For the shakes that I make myself, here are some things to keep in mind if you try it...

A good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.
The best source of quickly digestible protein is a quality non-denatured whey protein and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together 1 cup water, ½ cup milk (I prefer raw grass-fed milk for max health benefits), one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 1.5 g fat, 450 calories.

Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 1 g fat, 430 calories.

When choosing a good whey protein, it's important to note that the quality vastly differs between brands and types.  Most whey proteins are produced under high heat processes that destroy some of the fragile nutritional components of the whey.  The best whey that I've found is this great new grass-fed RAW whey protein...since this is from grass-fed cows, it also has higher levels of muscle-building and fat-burning CLA (conjugated linoleic acid).

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.
These are powerful strategies towards developing a lean muscular body with a low body fat percentage.  Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! But ONLY if your workout was super-high intensity and involved resistance training for large portions of the body.  If all you did was some low intensity cardio, forget about doing this type of post-workout shake.

Enjoy!

A more detailed and comprehensive nutritional analysis with more of these various powerful dietary strategies are found in our best-selling #1 rated fitness ebook in the world, The Truth About Six Pack Abs.

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The #1 WORST food for your skin, joints & blood sugar?

Studies prove that excess blood sugar causes faster AGING of your skin, joints, organs, and more... Are you eating this co-called "healthy" food that is proven WORSE for your blood sugar than even pure table sugar?
by Mike Geary - Certified Nutrition Specialist
& Catherine Ebeling - RN, BSN

Due to biochemical reactions in your body that occur with every type of food you eat on a daily basis, some foods age you FASTER than your real age, while other foods help to FIGHT aging.
Eat the wrong foods regularly, and you can look and feel 10 or more years OLDER than your real age (not fun!) ... but eat the right foods, and over time, you can start to look 5-10 years YOUNGER than your real age.
Three of the processes that go on inside your body that have a MAJOR impact on your rate of aging are called "glycation", "inflammation", and "oxidation".
When we talk about aging, we're not just talking about wrinkles on your skin or how thick your hair is... we're also talking about factors that you can't see, such as how well your organs function, and whether your joints are degrading.
Yes, I'm sure you'll agree this is much more important than just how you look superficially (although we'll show you how to improve BOTH below!)
With the title of this article, you might have guessed that obvious answers like sugar or trans fat would be what we talk about in this article.  Yes, we all already know those are bad, but I want to discuss another food that ages your body faster than normal... and it's one that you might not expect!
So let's dig right in and I'll show you how your rate of aging can be directly related to the foods you might eat every day, and how to protect yourself...


The #1 WORST food that ages you faster:
Wheat based foods (yes, even "whole wheat")
Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body...

This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.
So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.  This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is not just limited to diabetics.
So, let's get back to how "whole wheat" relates to this...

Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you... but the fact is that wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.
In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that's documented in studies.
This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause MUCH higher blood sugar levels than most other carbohydrate sources.  If you don't believe me, here's something you should know... I ran personal blood sugar tests on myself using a blood glucometer about 45 minutes after eating 2 slices of wheat bread vs eating a bowl of oatmeal, with equivalent grams of carbs.

Click here to discover 101 superfoods, herbs, and spices that SLOW aging

These powerful anti-aging superfoods are proven to Heal your joints, prevent diabetes, normalize your blood pressure, protect your brain health, fix your digestion, and boost your sluggish metabolism

The blood sugar test results:
2 slices of whole wheat toast:
45 minutes after consumption:  Blood sugar spiked from 86 fasting level to 155.

1 Bowl of Oatmeal (equivalent grams of carbs to 2 slices wheat toast)
45 minutes after consumption:   Blood sugar raised from 86 fasting level to 112

As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.  Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don't know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently.
You've probably also heard about the potential health-damaging effects of gluten (another problematic compound found in wheat that can cause inflammation in your digestive system) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet.  Your body will thank you by aging slower and looking YOUNGER!
And losing bodyfat is typically another fun side effect of eliminating or reducing wheat in your diet!

Yet another problem with wheat-based foods and aging...
As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc.  These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging.  Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Don't worry though... There's a trick that you can use to protect yourself from these carcinogenic acrylamides, and it has to do with eating the RIGHT foods that COUNTERACT damage from these nasty chemicals.  I'll show you how to find the EXACT foods that protect your body!

Other foods to watch out for that can increase aging in your body include corn-based foods that also disrupt blood sugar highly (corn cereals, corn chips, corn syrup), soybean oil and other "vegetable" oils that contain excessively refined and processed fats that cause inflammation in your body, and also excess sugars from candies, cakes, and sweetened drinks.
But the good news is...
We'll show you how to find plenty of delicious foods, spices, herbs, and nutrients that PROTECT your body from aging on the next page!

You will also discover over a dozen surprising tricks you can use daily to FIGHT aging, helping you to look 5-10 years YOUNGER... click the buttoClick here

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How to Get PERFECT Digestion (and lose fat faster)

Avoid the foods that HARM your digestive system and discover those that HEAL your digestion problems.

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-sellers: The Truth About Six Pack Abs  &  The Top 101 Foods that FIGHT Aging


The feedback from most of my readers shows that digestion issues are one of the topics that most people want to learn more about.  Apparently, even on the Dr Oz show, any episode about "poop problems" or digestion end up being some of the most popular episodes.

So pay attention to this article if you have any bowel irregularity or digestion issues at all, whether it's constipation, diarrhea, indigestion, bloating, or just irregular bowel movements.

Over the last couple years, I've perfected a daily digestion-healing plan that's worked wonders for me, as well as some of my friends and clients.  Quite literally, I've had some friends that either had chronic "runny stools" or constipation, and this type of plan has totally fixed their issues.
A side effect of the digestion-healing meal plans below is that most people start to lose body fat faster by eating this way too!

Keep in mind that I'm not "prescribing" anything here as I'm not a doctor, and this is solely my observation on what's worked for me and several friends of mine that have tried my plan, which is based on science.

First step in healing digestion issues:

First, you need to identify if you have any food allergies, intolerances, or sensitivities and try to minimize or completely avoid those foods. For many people, wheat, soy, and conventional dairy are 3 issues that come up most frequently.

With that said, keep in mind that certain types of dairy, such as grass-fed Kefir can actually be a very strong healer of digestion issues due to the extremely powerful probiotics in kefir which help to fix harmful bacterial imbalances in your gut.  And kefir is also 99% lactose-free since the friendly bacteria pre-digest almost all of the lactose.  So kefir ends up being one of the most digestible forms of dairy.

Also, keep in mind that it's generally either the lactose in dairy or the proteins in dairy that some people can be sensitive to.  But many people don't realize that they can still reap the health benefits of dairy fat, including the CLA, vitamin K2, and omega-3's of grass-fed butter and cream without anything more than traces of lactose or dairy protein.

If you don't currently know if you have a sensitivity to gluten, one test that you can consider running on yourself is to completely avoid any wheat-based foods (that means no bread, muffins, pasta, cereals, crackers, etc) for 2-3 weeks and see if you notice a considerable improvement in your digestion and your bowel movements.
Many people are quite pleased to find that their digestion problems start to go away within the first 2 weeks of eliminating wheat from their diet, as the constant inflammation that can be caused by gluten (and other antinutrients found in wheat) in the digestive tract subsides once they stop eating so much bread and cereal.

This should be obvious, but to be clear, you also need to avoid junk foods that are loaded with sugar, trans fats, corn syrup, and chemical additives too, as these all can cause digestion problems and other health issues.

Ok, now that you've eliminated foods that might be causing inflammation and other digestion problems, you need to start HEALING your digestive system...

Second step - foods that HEAL the digestive system:

I've been amazed at the power of fermented foods (loaded with probiotics) and how dramatic the improvement to digestion and bowel movements can be, since many digestion and bowel issues are caused by either a harmful bacterial imbalance in the gut and/or too many foods that cause inflammation.

I've had at LEAST 6-8 friends of mine that started trying a similar food plan that I lay out below and their chronic constipation, runny stools, or indigestion completely cleared up within one week of starting this type of plan.

Keep in mind that the VARIETY of probiotic sources is what I consider to be most important, as each type of food or source has different strains of good bacteria that have different health benefits to your digestion or immune system.

Even though I've always eaten healthy at least for the last 15 or so years, I didn't focus more on probiotic intake, except intermittently, until the last year. Over the last 8-12 months, I've focused a LOT more on getting DAILY sources of probiotics instead of just occasional, and the results have been phenomenal to my digestive system!

In previous years, I would only occasionally eat fermented veggies like kimchi or other krauts, and I would occasionally drink kefir a couple times per month.  But that's changed, and my digestive system is LOVING my new plan.

My personal daily plan for PERFECT digestion:

Morning (first thing)

• 1 serving of this superfoods-cocktail mixed with unsweet iced tea (7 Billion probiotics + 76 superfood ingredients all in a delicious drink)
• Organic coffee with grass-fed real cream* (good source of the healthy fat CLA, and vitamin K2 for heart health)

*Organic Valley brand has a great pasture-raised cream that I've found at many grocery stores.

Late morning

• 3 eggs (over-easy is my favorite, plus slightly healthier than scrambled since scrambling can oxidize some of the cholesterol)
• Chicken, turkey, or bison sausage
• Half an avocado
• Fermented veggies* (a nice pile of them)
• tea (green, white, or oolong) with tiny bit of raw honey
• 1 serving of ProX10 microencapsulated probiotics (protects the probiotics through the stomach to the intestines -- the most powerful probiotic supplement I've found)

*The fermented veggies are also a particularly powerful source of probiotics with different strains from what you get in yogurt or kefir for different health benefits for your digestive system and immune system.  I rotate a different type of fermented veggies each week and have found some really tasty varieties at Whole Foods or at a local health food store... my favorites that I rotate are kimchi (Korean style), fermented carrots (carrot kraut), fermented beets (beet kraut), and one that I found called Jungle kraut, which seems to be purple cabbage, carrots, etc.

I've noticed that some people that don't like the taste of typical fermented cabbage dishes end up really liking the fermented carrots or beets instead.  TMI alert:  Several friends have told me that their years of poop problems completely cleared up after only 1 week or so of including fermented veggies each day with their meals as well as Kefir.

Afternoon snack

• 1 cup plain or greek full-fat Kefir (grass-fed) with added 1 tbsp chia seeds, 1-2 tsp of real maple syrup, and 1/2 tsp of vanilla (if you don't like the tangy taste of plain kefir, try it the way I make it here and I'm pretty sure you'll LOVE it!)

*Kefir is a super-healing food for the digestive system.  Remember that natives of the Caucasus mountains in eastern europe routinely live to over 100 years old and one of their favorite daily drinks is full-fat Kefir!  Kefir has quite a bit more probiotics than yogurt (2x-10x more), plus is generally 10 or more strains of probiotics vs only 3-4 strains in most yogurts.  Most types of kefir have anywhere from 7-50 Billion probiotics per cup depending on brand.
Note that according to their website, Lifeway brand kefir is made from 100% grass-fed dairy in all of their products even though they don't include "grass-fed" or "pasture-raised" on the label.

Dinner

• Some sort of meat - grass-fed steaks, chicken, or wild fish typically
• Some form of steamed veggies or vegetable side dish
• Fresh greens salad with real homemade olive oil dressing

I've found that one of best ways to get and stay very lean is to keep dinner based around a healthy type of meat, cooked veggies side dish, and a raw veggies salad.  It keeps the evening meal relatively low-carb with minimum impacts on insulin, but loaded with nutrition and hormone-balancing healthy fats.  It also keeps the meal gluten-free and fairly easy on the digestive system.

Late night snack

• Handful of nuts (pistachios, almonds, or pecans are my favorite, and loaded with nutrition) and a small square or two of extra dark chocolate
• 1 cup of caffeine-free tea such as chamomile, rooibos, mint, or tulsi tea (each have their own unique antioxidants)
• 2nd daily serving of ProX10 microencapsulated probiotics

Once or twice a week, I'll also grab a Kombucha tea (a fermented probiotic tea) if I'm out and about, which is another good source of probiotics, although not as powerful as the others I listed in the above plan.
There you have it!  Again, this is NOT a prescription for any health condition... this is solely my personal digestion-healing plan that I've used with great success and that many of my friends and clients have used to fully HEAL many of their digestion and bowel problems.
Please share this article with any of your friends and family to help them improve their health:

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