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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How to Stop Cravings for Junk Food and Sugar

Hey there!

Mike Geary here from TruthAboutAbs.com with another Lean-Body Secrets Ezine.

My good friend Virgil Aponte (the Stairs Exercises Guru) sent me this article that he wrote and I wanted to pass it on to you because I thought he made some excellent points, and some important things to keep in mind regarding your food choices.

One of the things I want to stress that Virgil mentions is the relationship with feeding your body nutritious foods versus the junk food devoid of nutrition and how this affects your cravings. I've said this before, and many people don't believe me, but the truth is that since I've adopted the balanced high density nutrition diet that I've eaten for the last several years, any cravings for junk food or sweets have virtually disappeared.
Here's Virgil's article below. Enjoy!

Is sugar as addictive as cocaine?
by Virgil Aponte, the Stairs Exercises Guru

Over dinner one day a friend of one my clients asked me a very interesting question:
Why is it that people crave things like doughnuts and sweets and not life giving, cancer fighting foods like spinach and broccoli?
I simply said that's an awesome question and that I've asked myself that questions many times. In fact I also went on to say that although I'm a trainer I have many of the same struggles with food that most people have. 
It has always perplexed me why I crave sweets and not a bowl of spinach and broccoli. I mean how can this be that foods like broccoli, spinach, carrots etc? which provide nutrients that are vital to our well being don't addict us like junk food does. I just have to walk by Crispy Creme doughnuts and I start fantasizing how delicious those little suckers will be.
In recent months I've come across some insights as to why many are addicted to or crave junk foods. Hopefully this information will at least motivate you to keep these foods out of your house. Outside of your house you will be tempted with many opportunities to eat these lifeless and addicting foods.
World famous health & nutrition expert, Paul Chek calls this the "you can't eat just one syndrome". First he explains in his "You Are What You Eat" audio series that junk foods or non-foods are foods that:
1. Offer very little or no nutrition at all.
2. Force the body to the use its own nutritional stores to assimilate and digest the food.
It's amazing that you are eating to nourish yourself with food but with non-foods you are actually depleting yourself of more nutrients thus creating a need for more nutrition.
These same non-foods also cause you to overeat and possibly become addicted to these foods.
The reason is as the foods enter your mouth your brain can sense if there is actually any nutrition (vitamins, minerals, enzymes, etc.) present in these foods. If there isn't then the brain simply signals you to keep eating until it finds nutrition. 
The problem with doughnuts, cookies and that soda pop is that there will never be any nutrition in that food.
So what happens is you simply eat the whole box of cookies, or slurp down 20 oz of that soda. This then creates a big problem with your blood sugar because you've just taken in a great amount of worthless sugar which skyrockets your blood sugar level and forces your pancreas to secret an enormous amount of insulin to bring your blood sugar back down.
Your blood sugar then plummets to very low levels and you feel horrible and guess what? Hungry again! And what better way to bring your blood sugar level back up than with good old worthless sugar laden nutrient-devoid junk food!
Can you see what I'm getting at here:
These non-foods actually cause an addictive cycle similar to hard drugs and alcohol! In fact Paul Chek even talked about how scientists found that the addictive mechanisms of sugar and hard drugs are actually very similar.
You get high and feel great and then you crash and feel worse than ever and crave the same substances that got you high in the first place. This to me is amazing and very scary. 
Eventually what also happens as with hard drugs and alcohol is that you need more to get the same high.
Now look at what's happening to you... You're eating a food that gets you high, robs you of valuable nutrition, makes you sick, gets you fat and on top of that makes you crave more of it.
The same reason you crave non-foods is the same reason you don't crave spinach and broccoli. One could easily slug down 20 oz of soda, but try doing that with spinach juice and you are likely to throw up. The reason for this is because with the brain will sense the enormous amount of nutrition coming in with the veggie juice and say it's enough. We naturally eat until we are satiated and it doesn't happen with non-foods but happens easily with real foods.
With real foods you eat, feel good, don't get bloated, don't get high, don't crash, don't overeat, and just plain nourish yourself.
So how do you protect yourself?
First let me say that we start off at a very big disadvantage. 
The very clever and powerful food companies find many places to put their non-foods in products and the labels will even say that these foods are healthy, low fat, "good for weight loss" etc? They are also very good at marketing to children. Remember, children will become the adults that eat these foods so what better time to reach them than when they're young.
I myself grew up on powdered ice tea, soda, crackers, pasteurized milk (which is also a non-food), and many other sweets. I also ate some real food like rice, vegetables, avocados and meat, but I've always had way too much access to non-foods.
The first thing is to not keep any non-foods at home. This is especially important for your kids because I believe it is easier for them to become addicted. 
Trust me and we all know this, but once you step outside, you will be bombarded with temptations to feast on non-foods.
I've looked at many of my client's kitchens and not one of them has passed my inspection. 
Many don't even pass a second time (that's how powerful these non-foods are). I mean if scientists can compare sugar to hard drugs shouldn't that open our eyes.
Make use of a juicer and juice a few days a week. Most people don't get enough vegetables in their diet and juicing is one of the easier ways to do so. My favorite juice drink is spinach, kale, cucumber, and green apples (I wished I craved it though).
Keep healthy snacks in the house like quality fruits, cheese and yogurt. It is more expensive but isn't your health worth it. I mean it really saddens me when someone can drive up to McDonalds in a 50,000 dollar car. They could easily have a 20,000 dollar car and just eat better quality food.
Get tested to find out what types of foods you are suited to... We are all unique in that we require different amounts of protein, carbohydrates, and fats and getting tested can help us figure out which type we are suited to.
Eat real food... Take the time to make yourself quality meals at dinner time. Beef, chicken, turkey and eggs make great protein sources. Brown rice, sweet potatoes, beans, salads and vegetables are good sources of carbohydrates. 
Don't forget to include high quality fats and oils in your diet as well like butter, coconut oil, nuts, avocados, cod liver oil, and extra virgin olive oil.   If possible try to buy organic meat and vegetables. 
They are more expensive but offer more nutrition then commercial foods.
I hope you enjoyed Virgils article. I couldn't have said it all better myself and that's why I wanted to pass it on to you to keep these things in mind when choosing what foods you eat daily. 
If you enjoyed this article today, please feel free to email this link on to any friends or family that you think will benefit from it.


Stay lean, Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com

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Weight Loss Market Trends in 2015

 Julie Wolvek, Associate Marketing Manager

When we say “wellness is the “new black,” we mean that, to a growing segment of American women, concern for healthy living is paramount. Wellness is a mindset—it can mean fashion, healthcare, food and so much more. One area that has seen dramatic shifts recently is in women’s approach to weight loss and physical fitness. We’ve seen a significant change in weight loss market trends; women have been shifting away from traditional diet plans toward overall healthy eating and fitness. In fact, 60% of dieters agree that it is better to eat healthfully than to use diet-specific products, while 38% value exercise over diet to maintain their ideal weight.

Saying “See You Later” to Traditional Diet Plans

The use of diet programs and pills has decreased drastically since 2007 and continues with the ever-shifting market trends for 2015. With an increasing emphasis on wellness, brands should be focusing more on the health benefits of their products and less on the weight loss benefits. Special K, in fact, has begun reshaping their entire brand message to appeal more to the health-conscious woman, not the traditional dieter. Fresh meals and locally sourced ingredients excite the modern day health and wellness enthusiast. Consumers will seek “functional fitness” this year more than ever, and instead of resorting to rough exercise schedules and succumbing to harsh diets, women will turn to plans that they feel they can stay committed to.

Wearable Tech and E-Trainers

Technology has begun to play a part in recipe-finding, calorie-tracking, and overall weight loss market trends. Whether they’re using them on their mobile devices or computers, health and wellness enthusiasts looking to cook more creatively are seeking websites and apps to find new, healthy recipes. Wearable health trackers and calorie counters have become a hot commodity. Brands can benefit from this transition into the digital space by offering virtual diet coaches or plans, or motivational outreach through social media. With a larger budget, your brand could even consider partnering with a wearable health technology company.

Reaching Your Health Enthusiast

Roughly 34% of the American population is considered obese. Only 50% of the US population takes part in regular exercise, while those who don’t cite lack of motivation or time as reasons they avoid the gym. Although consumers need to be ready to make life changes, brands can encourage healthier habits by understanding consumer pain points. For example, 31% of women who exercise prefer shorter workouts to fit into their busy day so appealing to working moms with short, effective fitness ideas can boost business. Women also favor “social” exercise (think yoga and Zumba), where they can mix exercise and friendship.

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Are Whole Eggs or Egg Whites Better for You?

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Author of best-sellers: The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging


I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.
Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this...
"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".
And I replied something along the lines of... "you mean that's where all of the nutrition is!"
This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!  It's a shame at how many restaurants you can walk into these days and see that the "healthy" breakfast menu always has egg white items instead of whole eggs.  Are we really still in the "fat-phobic" 80's? 
By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.
Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).
And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...
"But I heard that whole eggs will skyrocket my cholesterol through the roof"
No, this is FALSE!
First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.
On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.
And here's where it gets even more interesting...
There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.
And 3rd... high cholesterol is NOT a disease!  Heart disease is a disease...but high cholesterol is NOT.  Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to "lower your cholesterol" just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.
If you're interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.
In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.
To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study.  However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.
So I hope we've established that whole eggs are not some evil food that will wreck your body... instead whole eggs are FAR superior to egg whites.
But what about the extra calories in the yolks?
This is actually a non-issue and here's why... even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume.  Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.
Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!
Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.  Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level.  On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.
I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.
Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general.
This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy.  It's a DRASTIC difference in the nutrition that you get from the egg.
So next time a health or fitness professional tells you that egg whites are superior (because of their "fat-phobic" mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.
And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, we'd all be better off eating ALL of our eggs with the delicious nutrient-dense yolks.
After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites?  NOT A CHANCE!  They intuitively knew that all of the nutrition was found in the yolks.  But our modern society has been brainwashed with misinformation about fats and cholesterol.
Another interesting study about eggs...
I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. 
It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.
Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year. 
Enjoy your eggs and get a leaner body!

Health Alert:

 These 23 "health foods" CAUSE weight gain
(avoid them!)

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My "Superhuman Smoothie" Recipe -- for extreme health

Beware:  Your Body May Become TOO sexy if you drink something THIS good for you

by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
Author of best-seller:  The Truth About 6-Pack Abs

I've made this smoothie for some friends recently, and they joked that this was some sort of "superhuman smoothie" because it was so healthy, they hadn't even heard of half of the ingredients before.  They also said that it was not only incredibly delicious, but gave them insane amounts of energy.

I will warn you right off the bat... this could probably qualify as one of the healthiest smoothies on the planet, but based on the types of "exotic" ingredients, it's definitely not cheap.  But if you're willing to invest in the highest quality food ingredients for your own "extreme health", this smoothie can be part of your arsenal!

I'm also fully aware that some people in some areas of the country (or the world) may not have access to a health food store that has all of these ingredients.  However, if you live near any major urban area in any modernized country, or even if you're in a rural area but have access to a great health food store, you can find almost every ingredient.
I also firmly believe that the combination of SuperFood ingredients in this smoothie can really go a long way towards strengthening your immune system, giving you loads of energy, and also helping to burn body fat, build lean muscle, and control your appetite and cravings.
There's even some ingredients that can help boost libido, lower blood pressure, and more!
That's why I said this smoothie was only if you wanted EXTREME HEALTH!
And if you remember one of my concepts I always preach is obtaining the highest micro-nutrient density possible per unit of calories... this smoothie would rank at the top in that category!  It's also insanely high in antioxidants.
The "Superhuman Smoothie" Recipe for Extreme Health
Depending on your body size, the quantities in this recipe may actually be enough for 2 servings.  In a blender, mix together:

• 1 cup unsweetened almond milk (very low in sugar if you get the unsweetened variety)
• 1 cup coconut milk drink (if you can't find the "coconut milk drink", you can use 1/3 cup canned coconut milk with 2/3 cup water, since canned coconut milk is much thicker and creamier than "coconut milk drink")
• 1 packet unsweetened frozen acai puree (you can find unsweetened acai frozen puree at many health food stores)
• A couple handfuls of frozen goji berries or other mixed berries (I've found frozen goji berries at Whole Foods stores... don't use dried goji berries as they'll make big chunks in your smoothie.  The frozen goji berries taste better too.  You can read more about the superfood status of goji berries here)
• A small handful of frozen spinach
• 1 packet of stevia (a natural non-caloric sweetener I like to use since I'm strictly against the use of artificial sweeteners)
• 2 teaspoons of chia seeds (one of the most nutrient-dense foods you can eat...loaded with rare antioxidants, soluble fiber, protein, vitamins, minerals, and super high in omega-3's) 
• 2 teaspoons of hemp seeds (significant amounts of zinc, magnesium, phosphorus and other minerals, as well as a high quality protein and omega-3 fatty acids)
• 1 scoop of Boku SuperFoods powder (this stuff has to be the most amazing SuperFood mixture I've found yet!)
• 1 teaspoon of spirulina powder  (good source of unique antioxidants, tons of B-vitamins, carotenoids, protein, and strengthens the immune system)
• 2 teaspoons of raw cacao nibs (one of the highest antioxidant foods available; can help reduce blood pressure and improve overall cardiovascular function)
• 1 teaspoon of raw organic cocoa powder
• 1 teaspoon of raw Maca powder (nutrient-rich, made from a south american root; purported to help increase libido; adaptogen that can help the body deal with stress)
• 1 scoop of chocolate Raw Grass-fed whey protein (this is one of the only truly RAW and grass-fed whey proteins I've found)
• 1 tablespoon of raw almond butter

Blend all the ingredients until thick and smooth.  I add the powdered ingredients after the blender is already running so that they mix easier.
This smoothie is so powerfully healthy for your body, you'll notice a consistent "super-energy" throughout the day without spikes and crashes if you start each day with one of these.  Also, if you consciously think about how nutritious this smoothie is, your body will actually get even better results, because of the power of the mind (placebo effect).
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The #1 WORST Food that HARMS Your Brain (avoid!)

Some foods you might be eating daily can actually DAMAGE your
brain over time. In this article, we'll explore foods that
HARM your brain vs foods that PROTECT your brain.

by Mike Geary - Certified Nutrition Specialist
Co-Author of the best seller: The Top 101 Foods that FIGHT Aging

First, the BAD NEWS...
Certain foods you eat can indeed harm your brain, both in impaired
learning ability as well as impaired memory.  Even worse, the wrong
food and drink choices throughout your life can even lead to the
terrible and deadly disease of Alzheimers.

A friend of mine just told me that her dad died of Alzheimers
recently and it was just a terrible disease where he didn't even
know who she was anymore towards the end.  It's time our society
starts taking degenerative diseases like Alzheimers, cancer, and
heart disease more seriously throughout our lives, and not just
once it's too late. Even in our 30's, 40's, and 50's, the choices
we make with our daily food can PREVENT these terrible diseases.

So let's dig in with the topic today of foods that harm your brain,
and what you can do about it...

Food #1 that HARMS your brain:  Fructose

In a 2012 UCLA study published in the Journal of Physiology,
researchers found that a diet high in fructose over time can damage
your memory and learning ability.
Beyond the harm to your brain, it's well known in the research world
that a high fructose diet can also cause insulin resistance in your
body over time, and possibly lead to type-2 diabetes and extra body
fat.  If that's not enough, a high fructose diet also detrimentally
affects your triglyceride levels in your blood as well as small dense
LDL particles that cause plaque in your arteries.

So what we have here is high-fructose intake = impaired memory and
learning in your brain, increased risk of diabetes, and increased risk
of heart disease. Oh, and we forgot to mention extra belly fat too...
Yum - who wants another can of soda pop or a large bowl of corn syrup
sweetened ice cream!
The average person eating a modern western diet of processed food
consumes a LARGE quantity of fructose without even thinking about it
from all of the soft drinks (high fructose corn syrup typically),
sweetened juice drinks, orange juice, processed junk foods such as
cakes and candies, as well as the HFCS that's added to store-bought
salad dressings, breads and cereals, and even condiments like ketchup.

Note that many sports drinks, even though marketed as "healthy", can
have large amounts of corn syrup or even crystalline fructose as their
main sweetener.  These sports drinks can be equally as bad as a soda for
your body and your brain.  Don't be fooled by the clever marketing showing
pictures of pro athletes guzzling this stuff.
Also note that agave syrup (aka, agave nectar) which is marketed as a
"healthy" sweetener as well, is one of the most concentrated forms of
processed fructose in sweeteners as well.  I personally stay away from
agave sweeteners as much as possible unless the amounts are very small.

All of these fructose-laden foods and drinks are easy to avoid though
if you choose to eat consciously... for example, make homemade salad
dressings from your favorite olive oil and vinegar with added spices,
or choose to drink unsweetened iced tea with lemon instead of sweetened
drinks or juices.  If you use a lot of ketchup, try to reduce the quantity
by mixing with mustard or hot sauce, which typically don't contain HFCS
sweetener in any significant quantities.

Last thing to note about fructose... Yes, natural whole fruits do contain
fructose, but generally contain MUCH smaller quantities of fructose than
you would consume in a sweetened juice drink, soft drink or sweetened junk
foods.  Also, the phytonutrients, antioxidants, and fiber that's contained
in most whole fruits counteracts any negative effects of fructose.
I personally try to keep fruit intake to no more than 1-2 pieces a day due
to the sugar and fructose content of larger amounts of fruit.

Here's a trick:  Did you know that limes and lemons contain virtually zero
fructose, and only 3-4 grams of total carbs in a whole lemon or lime,
whereas a typical orange contains 6 grams of fructose and 25 grams of total
sugar per fruit.  I squeeze lemons and limes daily into either water or teas
for a healthy flavorful drink. Fresh lemon juice has even been shown to
control blood sugar response from a meal...another bonus!

Other Foods that HARM Your Brain:

You probably already know some of the harmful health effects of these foods,
but long term effects on your brain are yet another...

Trans fats -- strongly inflammatory in your entire body including damage to
cell membranes throughout your body.  Avoid hydrogenated oils in processed
foods and deep fried foods.

Mercury -- studies show that mercury from pollution (coal burning plants are
the biggest source of mercury pollution to air and water) and from fish that
are high on the food chain such as tuna, shark, swordfish, tilefish, etc can
possibly cause long term negative effects on your brain.  Limit these types
of fish to a couple times a month and focus more on fish such as salmon, trout,
and many other types of smaller fish to reduce your mercury load.

Wheat-based foods -- In the groundbreaking book, Wheat Belly, Dr William Davis
makes a very convincing argument that wheat has addictive properties in the brain.
Wheat contains compounds termed "exorphins" that have an effect in your brain
similar to opiate drugs.  This explains why people have such a hard time giving
up their beloved breads, cereals, pasta, and muffins because these foods are
mildly addictive.

I know personally from past experience that if I have a pasta dinner,
I'll go back for seconds and thirds as I just can't seem to stop eating the
stuff.  And then hours after dinner, I'll get cravings for more carb-based
foods or sweets.  But if I pass on the pasta and just have meat, veggies,
and salad, I find myself totally satisfied after dinner with no cravings
later at night.

The good news is...

There are plenty of superfoods, herbs, and spices that can protect your brain
and your other organs too!

In fact, did you know that turmeric is one of the highest antioxidant spices
that also exhibits brain-protecting effects? In India, where curry containing
turmeric and other spices is eaten daily, rates of Alzheimers disease is among
the lowestin the world, proving some of the brain-protecting effects of turmeric.
In addition, the powerful DHA and EPA omega-3 fats in fish oil has been proven
in countless studies to protect your brain from damage over the years.

Want more...
I'll show you how to find dozens of delicious foods, spices, herbs, and unique
nutrients that PROTECT your brain, joints, organs, and skin from aging on the
next page!
These unique nutrients and superfoods can be found at most stores and can help
PROTECT your brain from aging, HEAL your joints, reverse or prevent type 2
diabetes, normalize your blood pressure, SLOW aging of your skin, FIGHT against
developing cancer, FIX years of digestion problems, and even help to BOOST your
metabolism...

If you want to discover these powerful superfoods and nutrients CLICK HERE

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Drink THIS first thing in the morning (3 major benefits)

This daily trick can help you detoxify, improve your digestion
and boost your metabolism & energy levels

by Mike Geary - Certified Nutrition Specialist
Author of the best seller: The Top 101 Foods that FIGHT Aging


You're bombarded with toxins in today's modern world...
everywhere from the polluted air you breathe, the water you drink,
the shampoos and other cosmetics that lather your body with chemicals,
and of course, all of the chemical additives, pesticides, hormones,
antibiotics and other harmful compounds in the food that you eat.

All of these TOXINS can have harmful effects on your body, harming
your metabolism and hormones, impairing your digestive system, and
zapping your energy levels.

If I could tell you ONE thing that you could do each morning right
as you wake up to help your body eliminate some of these toxins,
improve your digestion, stimulate your metabolism, and BOOST your
energy, would you do it?

Of course you would... and it takes less than 1 minute!

Here's the trick...

Immediately upon waking each day, squeeze about 1/2 to 1 full lemon
(depending on size of the lemon) into an 8 oz glass of warm or room
temperature purified water.  This is gentler on your body first thing
in the morning compared to ice cold water.  I've found that slicing
the lemon into quarters before squeezing by hand is easier than
squeezing halves.

Drink this at least 10 minutes before eating any food for the day.

Make sure to use fresh organic lemons to make this drink, and not
bottled lemon juice.  You want to use organic lemons to avoid the
pesticides that can accumulate.


3 Major benefits of this morning drink to your body, health, and energy:

According to a leading health publication,

"The health promoting benefits of lemons are powerful. For centuries,
it has been known that lemons contain powerful antibacterial,
antiviral and immune boosting components. We know that lemons are a
great digestive aid and liver cleanser.  Lemons contain citric acid,
magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene,
which supercharge our immunity so that the body can fight infection.

Lemons are considered one of the most alkalizing foods you can eat.
This may seem untrue as they are acidic on their own. However, in the
body, lemons are alkaline; the citric acid does not create acidity
once it has been metabolized. The minerals in lemons are actually what
helps to alkalize the blood.  Most people are too acidic (from eating
too much sugar and grains),
and drinking warm lemon water helps reduce overall acidity, drawing
uric acid from the joints. This reduces the pain and inflammation which
many people feel. And the American Cancer Society recommends
warm lemon water to encourage regular bowel movements."


Click here to discover 101 superfoods, herbs, and spices that SLOW
aging (making you look 5-10 years younger, lowering blood pressure,
fighting diabetes, and healing your digestion)

 Benefits that you can enjoy:

1. Improves your digestion:
Lemon juice helps your body improve digestion and stimulates bile
production. Lemon juice can even be an aid for heartburn and indigestion.

2. Boosts your energy for the day:
Even just the scent of lemon juice has been shown to improve your mood
and energy levels, and reduce anxiety.  Plus the detoxifying effect and
alkalizing effect of fresh organic lemon juice can improve your energy
through the removal of toxins from your body.

3. Helps you to lose fat:
Since lemon juice helps to improve your digestive system, aids in removal
of toxins, and increases your energy levels, this all combines together
to help you to lose body fat as well through improving your hormonal
balance... Yet another reason to add warm lemon water to your daily morning
routine!
That's a pretty simple trick, right?

Now for the great news...
Here's what you should do next...

I want to share with you how to find plenty of delicious foods, spices,
herbs, and nutrients that naturally boost your energy, fight joint pain,
lower your blood pressure, fight diabetes, boost your brain health, HEAL
your digestion problems, and boost your metabolism 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 button below to go to the next page to discover unique and
delicious anti-aging foods, spices, herbs, teas, and other potent
youth-enhancing nutrients:

Next Page 

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