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5 Tips

Wednesday, 29 April 2015

A Weird Way to "Sneak" More Nutrition into Dinner

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
co-author - The Fat Burning Kitchen program

nutrition-rich kaleI just started doing this recently, and it's been a great way to "sneak" more nutrition into certain types of dinners. This can also help you get leaner, because higher nutrient density in your meals means lower appetite and controlled cravings for you later.
Here's what I've been trying out...
As you've probably heard a dozen times before, specific greens such as kale, mustard greens, bok choy, swiss chard, etc are the absolute most nutrient dense vegetables on earth.
However, even though I've always known what superstars these are in the nutrition world, I never really thought of ways to use them in cooking meals. Sure, I always get plenty of lettuce and spinach in salads, but the greens like kale, bok choy, mustard greens, and swiss chard are WAY more nutrient-dense than lettuce and spinach.
So I finally figured out how to sneak these into my meals (and this works even if you don't like the taste of those greens separately)...
There are probably other recipes you can use this for, but I've used it for soups and italian tomato sauces so far, and it works great.
What I do is take a good amount of bok choy, kale, mustard greens, and/or swiss chard and throw them whole (not chopped up) into my tomato sauce or my large batch of soup broth.  I'll also throw some large chunks of onion and maybe a zucchini into the simmering pot also.
Then, after they've simmered for a while and have softened up, I'll take out the whole portions of the greens and the onion/zucchini and throw everything into a big blender.  Then I blend the greens smooth with the onion and pour the mixture back into the simmering tomato sauce or soup.  Of course, my tomato sauce meals usually involve some grass-fed bison sausage, but that's just one of my personal favorites for an actual healthy meat.
I'm not a huge fan of the taste of these types of greens separately (kale, bok choy, mustard greens, etc)... however, pureed and blended into the sauce or soup actually makes a pretty delicious mixture and also adds TONS of nutrient density to your meals to satisfy your appetite and help you get leaner.
Another benefit is that since the greens are pureed in the blender after being softened, you actually absorb more vitamins and minerals, as the pureed greens are easier for your body to fully digest compared to just chewing them normally.
And this idea is a home run if you have kids... as this is truly a way for you to "sneak" more greens into your kids meals without them even knowing you added them to the soup or sauce (as long as you did a good job with seasonings and recipe).
I hope you enjoyed this little tip today to help you and your family eat healthier and get leaner this year!

Feel free to email this link on to friends and family that might enjoy it or share it on facebook.

Sunday, 19 April 2015

Is Your Microwave Cooking Making You Sick?

A look at how microwaved food can negatively affect your health
by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist
co-authors - The Fat Burning Kitchen


microwaved food is evilDo you know what (besides a television) is in almost every home in America? It’s a microwave oven. Because microwave ovens are quick and easy and don't take up much space, they are used for meal preparation in the home, at the office, and even restaurants. Even your favorite healthy restaurant may depend on these electrical devices to quickly heat up or cook foods. So, the question here is —
Are microwave ovens safe, and is it ok to eat the food cooked in them?
Before we look at the science of how microwaved food can affect your blood chemistry and negatively affect your health, let's look at a bigger picture, common-sense thought process about this...
If you think about it from this perspective, the human digestive system evolved over hundreds of thousands of years to digest food that was either raw or cooked in water or by heat.  However, food cooked via microwaves is a totally alien and unknown cooking method to the human digestive system.
It's just common sense that such a radically different cooking method will alter the chemistry of the food to negatively impact our health.
Now onto a little more science...
Let’s take a look at how microwaves ovens work
Microwaves are a part of the whole electromagnetic spectrum of energy that includes light waves and radio waves. They travel at the speed of light--which is about 186,282 miles per second. So how does that oven heat up the food so fast?
Inside the microwave oven, there is a “magnetron” which is a tube full of electrons. The electrons in the microwave oven react with magnetic and electronic energy and become micro wavelengths. This is the radiation that interacts with the molecules in food.
Food molecules have a positive and negative end, kind of like the way a magnet has a north and a south polarity. The electrons from the magnetron produce wavelengths that react with the positive and negative parts of the food molecules. The food molecules then start vibrating, up to several million times a second. This molecular “vibration” is what creates the heat in the food.
This agitiation deforms the molecules in food and creates new unnatural radiolytic compounds previously unknown to nature. These strange foreign compounds in microwaved food have been shown to damage the blood, the digestive system, and our immune systems.
Microwave ovens have been actually been around for about 40 or so years, but so far, only a couple of in-depth scientific studies have been done on them.
Research showing negative health impacts of eating microwaved food
Extensive research, though, was conducted in both Switzerland and Russia on microwaved foods and their effects on the human body. Both studies concluded that microwaving foods significantly deteriorated the nutrient value of the food, distorted protein molecules in the food, and created new, radically unnatural compounds. Most alarming, however, was that the subjects' health deteriorated from eating the microwaved foods.
Their findings included:
  • Blood hemoglobin (the extremely important oxygen-carrying component of the blood) decreased significantly after eating microwaved foods. 
  • White blood cell count rose, (as it does in response to an infection).
  • LDL cholesterol (the bad cholesterol) increased, and HDL cholesterol (the good cholesterol) decreased.
  • Carcinogenic (cancer-causing) agents in foods increased.
  • Higher incidence of digestive system cancers.
The Russian scientists found the microwave oven significantly scary enough to actually ban its use--up until recently.
When food is cooked in a microwave oven, it has:
  • Significantly less B vitamins, vitamin C, vitamin E, essential minerals and fats.
  • Broken down and de-natured proteins.
  • Loss of vital enzymes and phytochemicals.
And here is a really interesting study—done on grain germination:
The grain watered with microwaved (and cooled) water would not not even germinate or grow! It’s pretty obvious that microwaving changed the water chemically and destroyed its ability to nourish a plant.
Ok, so maybe it’s ok to just heat leftovers in the microwave oven once in a while?
NO! Actually, food heated in a microwave is heated unevenly creating super-heated spots and cool spots. Those cool spots may actually harbor bacterial growth such as salmonella, and you end up with food poisoning.
In addition, when you use plastic containers or plastic wrap in contact with your food, you end up getting all sorts of nasty chemicals like di(ethylhexyl)adepate, or DEHA, (a carcinogen), Bisphenol-A or BPA (a cancer-causing agent in plastics) and xenoestrogens (synthetic estrogens) in your food!
In one recent study, it was found that carcinogenic ingredients in plastic wrap were 10,000 times the FDA limit for safety!
Exposure to BPA, used in the manufacture of polycarbonate and other plastics, has been shown to cause reproductive problems and erectile dysfunction, and has been linked with cardiovascular disease and diabetes in humans.
Xenoestrogens are really nasty synthetic estrogens that seem to show up everywhere. In men, xenoestrogens can cause low sperm counts and feminization (like the dreaded “man boobs”) and breast cancer and reproductive problems in women. Xenoestrogens promote weight gain around the belly and chest in men, and in women, it shows up as fat in the butt, hips, thighs and the back of arms.
So, in addition to being really unhealthy, microwaved foods can make you fat!
Parents should never warm breast milk or formula in the microwave oven—not only can it superheat the milk and burn the baby, but microwaving destroys the very valuable nutrients, enzymes and protein vital to babies' growth!
And here is something really scary: in 1991, a patient received blood that had been warmed in a microwave oven. That patient died of a severe anaphylactic reaction to the blood. The microwaving created something totally unrecognizable by the body!
If you want to be safe, healthy and LEAN, avoid your microwave—totally.  Personally, I threw out my microwave about 6 years ago and haven't even missed it!
There are far healthier and better alternatives:
  • Eat vegetables and fruit raw preferably, or if cooked, sauté lightly (with a little water and some grass-fed butter) or steam until tender crisp in a pan on the stove.
  • Heat water for tea, etc in a pan or tea-kettle instead of the microwave—or, better yet-- is to get a steaming hot water tap—I love these things!
  • Plan ahead and defrost frozen foods in the refrigerator.
  • Heat up ALL leftovers over low heat in a pan or in a toaster oven in aluminum foil (it still only takes 4-5 minutes to heat leftovers)
  • If you must use a microwave (and I don’t know why you would!), use only glass containers instead of plastic.
Or you may want to try this-- small countertop convection ovens are great for cooking foods faster and more evenly than a regular oven or on the stove.
You can actually cook a frozen 15-oz. grass-fed ribeye in 20 minutes, and it is delicious; browned, tender and juicy. These little convection ovens will broil, bake, fry, roast, grill or steam your favorite foods, including meat, chicken, and vegetable. It takes 20-30% less time than a regular oven, and uses about 75% less energy.
This is a far healthier option than a cancer-causing, nutrient-robbing, microwave oven!

Please feel free to email the link to this page to your friends and family so they can make the smart decision to throw out their microwaves and protect their family's health!

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To your good health,
fat burning kitchen Catherine Ebeling & Mike Geary
Co-authors - The Fat Burning Kitchen:  Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine


Sunday, 12 April 2015

The Top 3 Foods to AVOID at Restaurants (they can make you fat and kill you)

These ingredients not only make you fat, but can be deadly when eaten too often
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of the best-sellers: 
The Top 101-Foods that FIGHT Aging & The Fat Burning Kitchen


I've been traveling a lot for business in the last year, and I've noticed that most people totally fall off their fitness routines while traveling...
In fact, eating out at restaurants frequently is one of the biggest reasons why so many people fatten up while traveling.  It's almost damn near impossible to eat healthy when you dine out, UNLESS you follow a couple simple tricks that I use to make every restaurant meal healthier, reduce calories, and not lose control.
Here's a few tricks you can use to eat healthier and stay lean even while traveling on business or eating out any time for that matter...
The 3 most important things to avoid that are EVERYWHERE at restaurants are:
  • the deep fried foods
  • the refined starchy foods
  • and any sodas, juices, or other sugary foods (except whole fruits, which are great)
This eliminates the major food sources that do the worst damage in our food supply - the evil trans fats, the inflammatory refined vegetable oils, refined starches, and processed sugars.
This means trying to skip the table bread, skipping the french fries (that come with every single sandwich on every menu known to man), and reducing or eliminating all of the heaping portions of rice and pasta that are often loaded on the plates as well.
How to do it healthier, but still satisfying...
Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.
Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers.
Side note:  It always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I'm "not living" because I won't eat fries...
Yet they are always the first to complain that they are overweight and have "tried everything", yet can't lose weight.  I'm not sure why so many people think eating french fries equals "living it up"... I'm all for moderation with many things, but if there's 2 things that should be almost totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!
​Example Substitutions:
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...
Most people will eat a meal out such as this:
  • Sandwich or burger -- the bread is usually the unhealthiest part of this
  • fries or chips -- source of deadly trans fats
  • soda or other sweetened drink -- mostly deadly high fructose corn syrup
A MUCH smarter alternative for a leaner, healthier body is very simply this:
  • A steak, chicken breast, or fish piece (this avoids the refined wheat of a sandwich)
  • veggies or salad (much better choice than fries or chips)
  • unsweetened iced tea or water with lemon (and no diet drinks -- unless you enjoy drinking carcinogenic poisonous artificial sweetener chemicals).
These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on drink refills and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the trannies and high fructose corn syrup.
Also, it may be rare to find this in most restaurants, but if you can find some that offer much healthier grass-fed beef burgers, it's a much smarter decision compared to grain fattened beef.
Side note:  a little-known way to eat full portions of rice or potatoes and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.
A cardio workout WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions of carbohydrates.
I hope these dining tips help you choose smarter and healthier next time you eat out.
Here's what you should do next...
Another side effect of these weight gaining foods is that not only are they terrible for your health, but they also make you age FASTER - not only causing a quicker breakdown of your skin, but also making your joints to become creaky and fragile, your blood pressure to skyrocket, your "bad" cholesterol goes through the roof, and your brain health breaks down.
The good news is there are plenty of ways to counter-act the negative effects these foods have on your body, in addition to simple swaps that are not only healthier for you, but also taste delicious!
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 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: