3 Healthy Food LIES Reveal Why Your Kitchen Is Full Of "Fat Storing" Ingredients...

Picture the foods that are in your fridge at this very moment.

Did you know that almost every single one of these foods contain “hidden” fat-storing ingredients that can slow down your metabolism, sap your energy, and block your fat burning potential by a whopping 82% – even the ones you think are “healthy”?
Did you know that there’s a super simple way to rid your life of these “fattening” foods and SWAP them with delicious foods that BOOST your metabolism and dramatically accelerate your fat loss?
In fact, once you uncover the so-called "healthy" foods inside your kitchen that STOP your body from burning fat, you'll instantly be able to create your own fat burning kitchen loaded with foods that will automatically make stubborn belly fat your body's daily "go-to" energy source.
All you have to do is to read through the short article below and you’ll discover the easiest way to transform your kitchen and FIX your slow fat-loss – and you’ll do it in LESS than 24 hours.
This isn’t another quick fix or diet scam where you’ll end up being sold some miracle weight loss pills. It doesn’t require you to buy expensive organic foods or shady supplements. In fact, this information is CRITICAL for everyone to understand – even those who shop at health food stores and farmers’ markets all the time.
It doesn’t matter if you’re young, old, or anything in-between...or what your current goals are. It doesn’t matter how much experience you have OR how good you think your diet already is. If you eat food, this information will revolutionize your nutrition plan AND help you burn more stubborn fat.
My name is Nick Pineault, but people call me “The Nutrition Nerd” because I’ve spent the last 7+ years relentlessly researching, reading articles, and analyzing studies to master my knowledge on nutrition and the unique power of fat burning foods.
What I’ve uncovered is startling and it exposes the hundreds of dirty little tricks the big food industry, the diet industry, and even Governments try to hide from you because they don’t want you to know the real truth. These dirty little food tricks age you faster, block your body’s ability to burn fat and prevent you from feeling great.
Even though all the “bad guys” hate me for being honest, I’m on a mission. And now dozens of renowned fitness experts, nutritionists and fat loss coaches from all around the world endorse my work.
Just read the short article below and you’ll uncover a few of the most shocking discoveries I made so you can STOP being scammed into buying the wrong fat storing ingredients.
But I do have to warn you. What you’re about to read is often considered highly controversial and goes against the grain of the mainstream diet and nutrition industry.
In fact, you’ll see how these little-known truths are the exact opposite of what you’ll hear from your local dietician, your family doctor, and almost all old school nutritionists and personal trainers.
So if you’re ready to uncover the REAL truth about fat burning foods and you’d like to burn 82% more fat every single day, with just a few small tweaks in the foods you eat, then keep reading.
But if you still believe everything you hear in the media is true and you can’t accept the fact that you’ve probably been force fed dozens and dozens of food lies, then this article is definitely not for you.
However, if you choose to continue reading you’ll finally discover ALL the “healthy” foods that are making you store more belly fat – WITHOUT you even knowing it.

These 3 reasons reveal what you MUST STOP doing the next time you shop for "healthy" food because it's DAMAGING your metabolism… and EXACTLY how you can "transform" your diet to quickly burn off belly fat – in 24 hours or LESS.

Just follow the 3 simple steps below and you’ll discover which foods can “shut off” your cravings and “turn on” your body’s fat-burning switch with each and every bite making it IMPOSSIBLE for you NOT to burn MORE stubborn belly fat.
Below, you’ll find all 3 steps, and you’ll also discover an easy and delicious way to “fix” your broken diet and KEEP your body in a consistent, fat burning environment 24 hours a day – all while eating MORE of your favorite foods.

Step #1: STOP Trusting Food Labels (They're NOT trustworthy)

Everyone believes reading labels is a good way to determine if a food is healthy or not – but that’s only partially true.
To make more money from uneducated consumers, most food manufacturers use dirty little tricks to hide dangerous and fattening ingredients in common foods that you eat everyday. And worst of all, these fake ingredients are specifically designed to make you ADDICTED to their stuff.
One of many examples is “trans fats”. If you don’t know by now, this is one of the most dangerous foods in existence.
Eating just a tiny amount of this nasty ingredient can increase your risk of heart disease and promote accumulation of visceral fat – a dangerous kind of belly fat that’s almost impossible to get rid of.
Well, believe it or not, MANY of the foods that show “Zero Trans Fat” on the label actually contain a TON of it.
Thanks to the FDA, manufacturers are allowed to label ANY food, even so-called “healthy” ones, with less than .5g of trans fat per serving as “Trans Fat-Free”. Almost every manufacturer lowers their portion sizes on the labels to hide their claims on their products while filling them with this dangerous and fattening ingredient.
Here’s a powerful, eye-opening example. When you eat just ONE handful of “Zero Trans Fat” crackers you poison your body with a couple grams of toxic, fat-storing trans fat – WITHOUT even being aware of it.
But wait. It gets even worse. There’s one common food in particular that’s probably in your pantry, right now, and it contains loads of trans fat that don’t appear ANYWHERE on the label.
That’s right. NOT on the ingredients list, NOT in the nutrition facts, and not even on your favorite Internet food database. Nowhere.
Very few people know this, but vegetable oil (made from fat-storing corn, soybeans or canola) has to go through an extreme 5-step processing method before it ends up on your supermarket shelves.
This high pressure, high temperature process destroys all the “heart-friendly” fats originally contained in the oil and transforms it into dangerous trans fats.
According to a shocking study by the University of Florida at Gainesville, your vegetable oil can contain up to 4.6% hidden trans fat that’s not on the label. Kind of scary, I know.
But there’s a super easy way to avoid these hidden and dangerous fats.
You can read all about it on the next page.

Step #2: STOP Avoiding Saturated Fats (You've been lied to)

The media, doctors and the big food industry spend millions of dollars every year trying to convince all of us that red meat is “fattening” and why you should avoid it if you want to lose belly fat. After all, it does contain a lot of dangerous saturated fats – right?
Don’t fall for it. It’s just another nutrition myth that prevents you from eating some of the BEST fat burning foods on the planet.
In fact, the RIGHT kind of saturated fat is actually good for you and can even help you lose belly fat. Recent studies actually prove that saturated fat REDUCES your risk of heart disease and supports weight loss. (Reference: Ann Intern Med. 2005 Mar 15;142(6):403-11)
That’s because “healthy” saturated fat sources like grass-fed beef and pasture-raised eggs contain a natural fat burner called CLA – plus a ton of other essential nutrients that can BOOST your metabolism and accelerate your fat burning.
But if you continue listening to all the nonsense and false information everybody tells you about this “friendly” fat-burning fat, you’ll be missing out on one of the most powerful fat-burning foods you could ever eat.
You’ll learn exactly what kind of fats you can eat to burn MORE fat using the system on the next page.

Step #3: STOP Using Fake "Health" Foods (They're in your kitchen right now)

If the first two reasons didn’t surprise you, this one surely will.
Thanks to the relentless greed of most food manufacturers, that obviously couldn't care less about your health, some of the healthiest foods in your kitchen may be fake.
Here's proof.
In 2010, Consumer Reports – one of the most credible non-profit organizations fighting for consumer rights in the US – revealed that around 20% of ALL olive oils are fake and have been mixed with other cheap oils, while still claiming they are 100% pure.
This food hoax was uncovered once again in 2012, when the UC Davis Olive Center found out that only 27% of all olive oils passed the quality test to be labeled “extra virgin” – the best and most nutritious kind of olive oil there is.
So the olive oil you have in your kitchen RIGHT NOW might contain up to 100% vegetable oil, even though the label “says” it’s healthy. And don’t forget, vegetable oils are LOADED with dangerous, fat-storing trans-fat.
You can go ahead and TRY to find a manufacturer who actually cares and delivers a legitimate olive oil to support your weight loss goals, but it’s a crapshoot.
Or you can my use my 10 second breakthrough method on the next page where you’ll discover the TRUTH about choosing the right olive oil and uncover whether or not your oil is really fake.

WARNING: These Food Truths May Be Hard To Swallow

If you’re still questioning whether or not everything I’ve revealed above is really accurate, or you’re willing to accept the blatant lies the food industry has force fed you about fat burning foods, then The Truth About Fat Burning Foods system is simply NOT for you.
However, if you’d like to learn how this unique solution works, just click the “Next Page” button below and you’ll discover a simple system that will show you EXACTLY how to rid these fat-storing foods from your kitchen – and how you can quickly and easily swap them out with mouth-watering foods that accelerate your metabolism, help you conquer your cravings and FORCE belly fat to be your “go to” energy source on a daily, ongoing basis.
It’s proven, it’s efficient, and it’s one of the fastest ways to transform your kitchen from fat STORING foods, to fat BURNING foods in LESS than 24 hours.
And since 82% of your fat loss comes from nutrition, this is also one of the surest and easiest ways to get a flat, attractive belly and six pack abs fast, WITHOUT strict, complicated diets, long boring exercise sessions, OR having to buy outrageously expensive organic groceries.

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Stay away from this stuff!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

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My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer 

Author of best-selling program:  The Truth about Six Pack Abs

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.
Remember, if you don't have junk around the house, you're less likely to eat junk!  If all you have is healthy nutritious foods around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.
Some of these will be obvious healthy choices, such as fruits and veggies... however, others on this page I think will surprise you!
Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs.  I also like to chop up some lean chicken or turkey sausage (make sure to look for nitrate & nitrite free) or grass-fed bison sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them). 
By the way I'm talking about whole eggs, NOT egg whites.  Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... whole eggs actually raise your GOOD cholesterol.  Try to get free range organic eggs for the best quality. Here's an entire article I did on the topic of whole eggs vs egg whites.
Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yes, you heard me right... I said healthy saturated fats!  ...Healthy saturated fats such as medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system.
If the idea of healthy saturated fats is foreign to you, check out my article about why saturated fat is not as bad as you think.
Back to the fridge, some other staples:

• Walnuts, pecans, almonds - delicious and great sources of healthy fats.  Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory.  Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal. 
• Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Chia seeds and/or hemp seeds - I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals if you use pre-ground seeds.  No grinding is necessary to properly digest these seeds. 
• Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa - I try to get creative and try some of the exotic varieties of salsas.
• Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack.  Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem.  Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA). 
• Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!  Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
• Home-made salad dressing - using balsamic vinegar, spices, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body).  Here's an article showing why to NEVER use store-bought salad dressings.
• Sprouted grain bread for occasional use -- My personal belief from years of nutrition research is that we're not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age... a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains, therefore I try to only have breads and other grain-based foods on cheat days.
• Rice bran - If we're going to have some grain-based food, we might as well have the most nutrient dense part, and rice bran is one of those parts, since it includes the germ of brown rice too. Rice bran is loaded with vitamins and minerals but without the large amount of starch calories that rice has... and it actually adds a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking to add nutrients and fiber to the recipe.

Some of the staples in the freezer:

• Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies. I also get frozen goji berries sometimes for a little "exotic" variety. 
• Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish. 
• Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef:  Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury).  Also, grass-fed meats have much higher levels of fat-burning and muscle-building conjugated linoleic acid (CLA) compared to typical grain-fed beef that you'll find at your grocery store.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.2ya.com
• Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef, chicken, and pork that's sold at most grocery stores.
• Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

• Various antioxidant-rich teas - green, oolong, white, rooibos (red tea) are some of the healthiest.  One of my newest favorite teas is yerba mate, which is a south american tea that is loaded with antioxidants and other nutrients. I've found some delicious yerba mate mixes such as chocolate yerba mate, mint mate, raspberry mate, etc.
• Oat bran and steel cut oats - higher fiber than those little packs of instant oats, which are typically loaded with sugar.  If I'm trying to reduce body fat and get extra lean, I make most of my breakfasts based on eggs and veggies and bison sausage, but if I'm on a muscle building phase, I increase carbohydrate intake and use more oat bran and oatmeal.
• The only healthy oils I have in my cabinets are virgin coconut oil and extra virgin olive oil. Macadamia oil may also be a reasonable choice as long as it's not "refined".  But other than that, all "vegetable oils" (which is usually soy and corn oil) are total junk and very inflammatory. Never use soy or corn oils!  Also, always avoid canola oil, as there is nothing healthy about canola oil, despite the deceptive marketing claims by the canola oil industry.
• Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice - NEVER white rice
• Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.  You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining.
• Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates).  I use a small teaspoon every morning in my teas.  Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about, and a better choice than refined sugar.
• Organic REAL maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles to aid muscle recovery.
• Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks (delicious!).
• Cans of black or kidney beans - I like to add a couple scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants!  Did you know that black beans and kidney beans have more antioxidants than blueberries...it's true!
• Dark chocolate (as dark as possible - ideally more than 70-75% cocoa content) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just 1-2 small squares after a meal... but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.
Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.
If you liked this article feel free to share with your friends and family.

   5 Foods that FIGHT Abdominal Fat

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Dairy Fat Found to PREVENT Artery Clogging? (Study Results)

You've been told that dairy fat from butter, cheese and cream CLOGS your arteries... WRONG!  Studies show 3 super-nutrients in certain dairy fat found to PROTECT you from heart disease

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

For decades now, news reporters with zero nutrition education, government agencies using outdated information from the 1960's, and well-meaning but misinformed dieticians have pounded into your head that dairy fat from butter, cream, cheese, and other full-fat dairy products is terrible for you and "CLOGS" your arteries... but what if they've been WRONG all along?
After all, it wouldn't be the first time that the government, the media, and dieticians have been wrong about a nutrition topic... remember for years when everyone falsely believed that trans fat laden margarine was better for you than butter?  Wow, were they ever wrong about that!  And remember the years when everyone falsely believed that egg yolks were bad for you?  Well, I think most of us are more educated now about that as well... At least I hope so!
Did you know that between the years 1910 to 2000, the average annual butter consumption per person in the US decreased from 18 lbs per year in 1910 to less than 4 lbs per year in 2000... Meanwhile heart disease rates between 1910 to 2000 QUADRUPLED.
Hmm... so let's think about that for a minute...we ate almost 5x the amount of butter on average in 1910 and yet heart disease was RARE at the time.  Clearly the argument that so many health "experts" make about dairy fat being "deadly" is not accurate and needs to be re-evaluated.
Let's look at some more interesting examples...
With regards to dairy fat from butter, cheese, and cream, if you believed the media that dairy fat clogs your arteries, then why do the French stay leaner and have a much lower rate of heart disease despite a diet very high in full-fat cheese, butter, and cream compared to Americans that purposely try to reduce their butter intake and choose non-fat or reduced-fat dairy products most of the time?
Or why do the Swiss, known for their rich full-fat dairy products including lots of cheese display lower heart disease rates than Americans?
Or how about the natives of the Caucasus Mountains in Eastern Europe that routinely live to over 100 years old while drinking full-fat dairy almost daily throughout their lives in the form of Kefir?
We've also got the Maasai and Samburu tribes from Africa that eat a diet rich in full-fat dairy (4-5x the consumption of dairy fat on average than most Americans) and yet display robust health with a distinct lack of degenerative diseases like heart disease.
Hmm, what's going on here?
We could go on and on with examples that show the opposite of what you've been told over the years about dairy fat, but the fact of the matter is that all of these "experts" that have told you to avoid dairy fat have been flat out WRONG for decades now!
The TRUTH is... studies are consistently showing that certain unique compounds in dairy fat actually PREVENT the clogging of arteries and reduce your risk of heart disease!
I'll tell you in a second about the powerful compounds in some types of dairy fat that can help reduce your risk of heart disease, but first, please realize that if you eat a lot of inflammatory foods such as sugar, corn syrup, refined grains (wheat and corn cereals, breads, etc), artificial trans fats, refined vegetable oils (soybean oil, corn oil), etc, you will most likely still be clogging your arteries from the inflammation caused by what these foods do to your insides.
So aside from just simply observing certain cultures around the world and their dairy fat intake, what other evidence do we have that compounds found in dairy fat can actually protect you from heart disease and prevent clogging of your arteries?  Well...
Studies involving 3 specific super-nutrients found in grass-fed dairy fat
Note that the 3 nutrients that I'm discussing here that help protect you from heart disease are found mostly in GRASS-FED dairy (pasture-raised) and not conventional grain-fed factory farm dairy that's the majority of dairy found in the US.  Also, realize that we're talking about benefits from the fat portion of the dairy specifically here (yes, the cream and butterfat), so this means FULL-FAT grass-fed dairy is where the benefits will come from and NOT all of these silly skim, 0%, or 1% reduced-fat varieties of yogurts, cheeses, etc.
Note that most dairy from Europe and other parts of the world is typically grass-fed for the majority of their feed and only supplemented with smaller amounts of grain.  For that reason, if you choose European cheeses, you're generally going to get a healthier type of cheese.  And if you can't find butter or cream that's labeled as grass-fed or pasture raised, realize that true Irish butter (Kerrygold is a good brand of Irish butter in the US) or any European butter is usually grass-fed and a better choice.
Although, as consumer awareness is increasing about the benefits of grass-fed dairy in the US, I've noticed that more and more US brands are offering grass-fed yogurt, cheeses, butter, cream, and kefir from small family farm operations that truly allow the cows to freely roam and forage on grass and herbs.
So let's get to those super-nutrients found in the fat of grass-fed dairy:

Dairy Fat Super-Nutrient #1: Vitamin K2
Vitamin K1 is found in leafy greens and is definitely good for you.  However, studies of vitamin K1 in relation to heart disease are neutral, meaning there's no negative or positive response in comparing vitamin K1 and heart disease.
However, the story is quite different with vitamin K2!  In one Dutch study reported in the Journal of Nutrition in 2004, people with the highest vitamin K2 consumption had a whopping 51% lower risk of heart attack mortality and a 26% lower risk of death from all causes compared to those eating the least vitamin K2!  The study concluded that higher vitamin K2 consumption reduced arterial calcification.
Vitamin K2 also helps prevent Arthritis!  That's right... recent studies are showing that Vitamin K2 not only protects against arterial calcification, but also inappropriate calcification in various soft tissues throughout the body, including your joints.
The best sources of vitamin K2...

You guessed it:  grass-fed dairy fat (butter, cream, certain cheeses), organ meats, egg yolks, and certain fermented foods that use a specific starter culture.  In terms of cheeses, brie and gouda are apparently the highest in vitamin K2 due to the cultures that are used to ferment the cheese.  And goose liver is extremely high in vitamin K2 as well.
Isn't it ironic that so many health "experts" have been telling you for decades to avoid dairy fat, and yet dairy fat contains one of the most powerful compounds being studied that helps prevent arterial calcification and clogged arteries.  As I always say, beware of who you trust when it comes to nutrition information!
One other important thing to note about vitamin K2...
Apparently, new research is proving what Weston Price knew all along many many years ago... in order for your body to properly utilize oral vitamin D, you need vitamin K2 as well.  In many of Dr. Price's experiments, he found that patients only had minor improvements in health parameters when given cod liver oil (a concentrated natural source of vitamin D), but when cod liver oil was combined with grass-fed butter for vitamin K2, the health improvements were significantly better, as the vitamin K2 and vitamin D worked together synergistically inside the body.
Also keep in mind that vitamin K2 is generally NOT found in multi-vitamins or other supplements, so you need to obtain it from grass-fed dairy fat or other animal foods such as egg yolks or organ meats.
For those choosing to go on a vegan diet, please realize that vitamin K2 deficiency is a very serious concern.  Vitamin K2 deficiency can disrupt the balance and function that vitamin D and calcium play inside your body (causing inappropriate calcification in your body if you're deficient in K2) and can lead to arterial calcification in vegans that ignore this important nutrient.  Vitamin B12 is another important nutrient that vegans are typically extremely deficient in, and supplemental forms are not as well utilized by the body.

Dairy Fat Super-Nutrient #2: CLA (conjugated linoleic acid)
CLA is a unique type of healthy fat that's found in the fat from grass-fed meat or dairy in ruminant animals such as sheep, goats, cows, deer, etc.  In separate studies, CLA has been found to lower the risk for cancer and arteriosclerosis (hardening of the arteries), in addition to improving fat loss.
Grass-fed dairy or meat has been found to contain 3-5x the amount of healthy CLA fats as grain-fed dairy or meat.
In one study in 2010, researchers studied the effects of consumption of a sheep's milk pecorino cheese on atherosclerotic biomarkers (indicating risk for heart disease), and found that the dairy fat in this cheese improved the subjects markers!  They concluded: "intake of the tested dairy product naturally rich in cis-9, trans-11 CLA appeared to cause favourable biochemical changes of atherosclerotic markers."
A search of conjugated linoleic acid in relation to cancer and fat loss on pubmed also brought up dozens of positive studies showing relationship between CLA and reduced cancer risks and improved weight loss.
CLA is yet another example of an extremely healthy fat contained in dairy fat, and higher in grass-fed dairy compared to grain-fed.  Yet another reason why I proclaim that most "experts" and dieticians out there telling you to choose skim or low-fat versions of yogurt, cheeses, or kefir are dead wrong.  Enough with the fat-phobia!  As we're seeing, full-fat dairy can be healthier and taste better too!

Dairy Fat Super-Nutrient #3: Omega-3 Fats
I don't think we need to go into great detail on this one, as most people are aware that omega-3 fatty acids are very important for heart health and almost every aspect of health related to inflammation with more benefits to your body than I could even list here.
And it's no secret that pasture-raised dairy fat is a great source of omega-3 fatty acids.  Just keep in mind that pasture raised dairy fat contains a MUCH better ratio of omega-3 to omega-6 fats than does conventional grain-fed dairy fat.
Most people already consume FAR too much omega-6 fats, and need to raise their levels of omega-3 fats.  Grass-fed dairy fats can certainly help with that goal, just like fish oils do!
With everything in this article being about the health benefits of these 3 super-nutrients found in grass-fed dairy fats, are grain-fed dairy fats actually bad for you?  Well, the way I see it is that the fats in grain-fed dairy are "neutral", meaning I don't believe they are terrible for you like hydrogenated oils are bad for you, but I wouldn't call grain-fed dairy fats beneficial either.
Just be aware that pesticides and other harmful chemicals can accumulate in the fat portion of dairy, so if you choose to use grain-fed dairy, choosing organic is very important.  On the other hand, if it's grass-fed dairy you're eating, it's less important that it's also labeled as organic since the cows will naturally be exposed to less chemicals in a pasture-raised environment.
Before we finish this article, let me also summarize my opinion of healthy vs unhealthy dairy products, since I know there's so much confusion and misinformation about dairy out there...

Healthy Forms of Dairy with Super-Nutrients that Protect Your Health:

• Pasture-raised cream (aka, grass-fed)
• Pasture-raised butter
• Aged cheeses made from pasture-raised milk (European cheeses are generally grass-fed) -- Note that aged cheeses are generally more digestible than non-aged cheeses since microbes have already partially broken them down.
• Yogurt - only unsweetened, plain, or plain greek gets my vote (organic or grass-fed if possible)
• Kefir - fermented (cultured) milk with 2-10x more probiotics than yogurt. Kefir is the healthiest, most digestible form of dairy available and is known to heal many digestive problems (7 - 50 Billion probiotics per cup)
• Lassi - another form of fermented milk, Indian style, and similar to Kefir.

Unhealthy Forms of Dairy:

• Homogenized/pasteurized commercial milk - homogenized milk fat is thought to be harmful to health due to the microscopic fat particles that are formed from the homogenization processing.
• Yogurt that's loaded with sugar or artificial sweeteners (which is most brands)
• Processed non-aged cheeses such as American cheese or cheese spreads
   

The bottom line...
Full-fat grass-fed dairy is NOT the "dangerous" fat that you've been led to believe by the media, the government, and some dieticians.  As you can see in this article, there are at least 3 super-nutrients in the fat portion of dairy that are shown to PROTECT you from heart disease, as well as other health benefits.
Oh, and let's not forget that dairy fat tastes great!  I'll take REAL cream in my coffee any day over fake coffee creamer laden with hydrogenated oil and corn syrup.  I'll take full-fat creamy yogurt over non-fat yogurt any day.  I'll enjoy a good full-fat aged cheese instead of some silly fat-free processed cheese any day too, knowing that the full-fat aged cheese actually does a body good.
I personally choose to cook with butter frequently (mixed with coconut oil many times), and I enjoy full-fat grass-fed cream whenever I drink coffee (Organic Valley has a good pasture-raised cream).  I also drink full-fat Greek style Kefir most days of the week, and I enjoy all of these foods not just for their great taste, but also knowing that they only HELP protect my health.
And this daily ration of dairy fat is certainly not adding any body fat to my frame... I'm still as lean as ever.  As you now know, the CLA in grass-fed dairy fat actually aids fat loss, and the healthy fats overall can help to reduce cravings, control appetite, and balance your hormones.  So let's all please stop being afraid of dairy fat, as long as you avoid that homogenized milk!
By the way, make sure to read one of my previous articles on The TRUTH about yogurt for everything you need to know about yogurt, both bad and good.

Feel free to share today's dairy fat article with your health-conscious friends and family.  Easy sharing options below:

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These unique exercises ACTIVATE your core and shrink your waistline FAST:

Have you heard of the new ab training technique called a
"Core Activation Sequence" yet?

To be honest I hadn’t either, until just the other day when my friend Tyler introduced me to the brilliant Dr. James Vegher.

Dr. Vegher originally designed these unique exercises to help patients with chronic neck and back pain and Tyler (who was a patient of his) ended up discovering that they worked even BETTER for quickly shrinking your waistline, building more core strength and helping you get better results from your workouts.

It’s actually a pretty CRAZY story that you should check out…

YOU should definitely read the page below if:

  - YOU Have an unsightly pouch belly or ugly beer gut that you can't seem to get rid of
  - YOU have back, neck, shoulder or hip pain and can't seem to find a way to make it stop
  - YOU have terrible posture and nothing seems to help
  - YOU are a personal trainer or avid fitness fan looking for the most cutting edge ab training info on the planet
  - YOU desperately want to see toned or even 6-pack abs but don't know where to start
  - YOU are interested in learning what a Core Activation Sequence is and what it can do for you

>> These UNIQUE exercises ACTIVATE your core and shrink your waistline FAST

I hope you enjoy the waist shrinking benefits from these Dr. created Core Activation Sequences

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

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How To Build Muscle Fast:

41 Tips to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months

By Vince DelMonte - Author of No-Nonsense Muscle Building

This article will give you at least 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine.
Muscle building expert Vince DelMonte has helped over 50,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.
In this article, Vince unmasks his own secrets that he used for building 41 pounds of solid muscle in only 6 months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.
Find out his advanced muscle building strategies on how to build muscle, fast!
Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works.  In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get.  None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.
1. Begin with 3-4 full body weight training workouts per week.  Max of one hour per session.  This is a great level to make sure you don't overtrain and harm your results.  Any more than this could be counterproductive.
2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout.  By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form (a good post workout shake).

5. Perform each set to muscular failure.

6. Use a training journal and track your progress.

7. Drink at least 4-6 liters of water each day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.  Most people lower the weight way too fast!

10. Aim to build about 4-6 pounds of lean muscle mass each 1-2 months.  Anything more will be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.  Some veggies even contain specific phytonutrients that can fight abdominal fat

12. Focus on compound movements for 80-90% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.  Don't underestimate the power of a deadline to meet your goals!

16. Follow a specific program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.  And yes, whole eggs are better for you than egg whites, explained here.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.
Before we get to tips 21 - 41, make sure to sign up for Mike Geary's fat burning email tips... you don't want to miss these if you want to get lean and ripped:

21. Concentrate your carbohydrates when your body needs them most –- breakfast, pre-workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift.  If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching. 

25. Train a muscle group through it's entire range of motion to stimulate muscle size.  There is a time and place for partial range of motion training, but most of the time full ROM wins.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucralose, aspartame, or other artificial sweeteners.  Also avoid bars that have soy protein or any corn syrups.  If you haven't heard, eating too much processed soy can harm your hormone levels. 

30. Get at least 8-hours of uninterrupted sleep each night.  You'd be suprised how important this is for keeping balanced hormones.

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil (or the more powerful Krill Oil), coconut oil, mixed nuts and natural peanut butter or almond butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.  Getting enough fats is key to keeping high testosterone levels.

33. Take a complete week off after 12-16 weeks of training.  This is vitally important for allowing your body to recover and not burn out.

34. Get a spotter to help you with your heaviest set.

35. Have a training program.  Never go to the gym without a plan.

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

38. Cold shower after every intense weight training workout.  It sucks, but it works. Some studies show increased muscle recovery from this technique.

39. Eat at least 1 gram of protein per pound of lean body mass each day.  I know there's conflicting info about the proper amount of protein, but results speak, and I know plenty of bodybuilders who swear by this rule.

40. The core of your workout should revolve around the major multi-joint lifts: squats, deadlifts, rows, presses, pull ups, dips and weighted core work. 

41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.

If you liked today's article feel free to share with your training partners and friends.

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Rid Your Body of Chronic “Joint” Inflammation with These

Eliminate Your Joint Pain
& Most Feared Life Threatening Chronic Diseases
…While Boosting Your Vitality, Energy Levels
& Mental Clarity so that You Can…
“Live & Move Freely in as Little as 14-Days”

The Best Part:  You’ll Eliminate Dangerous Pills, Painful Shots, Waiting Rooms & Going Under the Knife

“3 Anti-Inflammatory Superfoods”

Here are the Top 3 picks from our new publication, 101 Superfoods that Stop Your Joint Pain & Inflammation.

1 – Green Tea

Green Tea is one of the world’s most popular beverages. It is loaded with antioxidants and nutrients that have powerful effects on the body, including improved brain function, fat loss, a lower risk of cancer and inflammation-fighting properties.
Green tea is also the least processed of all the predominant types of tea: green, black and oolong. (page 40)

2 – Pistachios

A 2009 study found that bioactive compounds in pistachio, and molecules present in pistachios, have anti-inflammatory properties.
Pistachio oil decreases levels of an inflammatory marker known as “lift-2.” Pistachios are nutrient dense and provide protein, fiber micronutrients, plant sterols, gamma-tocopherol and other phytochemical compounds, including flavanoids and phenolic compounds. Overall, they are an excellent weapon in the war against chronic “joint” inflammation. (page 36)

3 – Kiwi

The Kiwifruit is a small fruit approximately 3 inches long and weighing about four ounces. Kiwi provides your daily intake of antioxidants such as polyphenols and carotenoids which help fight damage caused by oxidative stress and free radicals.
Kiwifruit is also known to assist in wading off the effects of stress, joint inflammation and attack from viruses and bacteria. (page 29)

Protect Yourself & Your Loved Ones With…These 101 Super Foods That Will “Automatically” Heal Your Body”

Eating the three foods from this article is a great way to start reversing the damage that has been done and jump start your health and immune system.
Luckily there are many great tasting foods that contain anti-inflammatory properties, which is exactly why we went ahead and published a resource guide called, 101 Superfoods that Stop Your Joint Pain & Inflammation.
As the title suggests you’ll get another 98 foods just like the three you read about today that will help you move and feel better in just 14-days.  It’s not too late to feel better. Please don’t give up on yourself and falsely believe that this is just the way your life has to be and there’s nothing you can do about it.  You can turn things around and you can do it quite easily in fact.
You can enjoy delicious mouth watering foods that will heal your body, protect your brain and make your joints feel like they did when you were younger.

 Click here to get your 98 other Super foods to stop your joint pain & Imflammation

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The Top 10 Super-Spices that Protect Your Body

These 10 powerful spices help to control blood sugar, reduce inflammation, boost your metabolism, aid fat loss, and reduce your risk of cancer and heart disease
by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist
co-authors - The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging


Every time you flavor your meals with herbs or spices you are supercharging your food without adding a single calorie. You can transform something ordinary and bland into something truly extraordinary tasting and good for your body, just by generously adding herbs and spices to your meals.
Did you know that certain herbs and spices contain a wide variety of some of the most potent antioxidants of any food? In fact, many herbs and spices rank even higher in antioxidant activity than many fruits and vegetables, with some spices such as cloves, turmeric, and cinnamon having as much as 10-50x more antioxidants measured by ORAC value (on a weight to weight comparison) compared to blueberries.
The benefits of the antioxidants in spices include some very powerful protection against many serious diseases like cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s, and overall aging.
Herbs and spices add tons of extra flavor, and when combined with the nutrition in other foods, they actually exponentially boost the natural antioxidants, phytonutrients, and anti-inflammatory power of the food.
Besides the super antioxidants, herbs and spices can also:

• Aid Fat Burning and Boost Metabolism - many herbs and spices are thermogenic, which means they naturally help to increase metabolism, partly because they are so nutrient-dense.
• Help Stabilize Blood Sugar - Some spices are also good at regulating blood sugar and controlling insulin--even as good as some diabetic drugs! When your blood sugar is well controlled, you are more likely to burn fat and not store calories as excess weight.
• Powerful Anti-Inflammatory Properties –Scientific studies show that herbs and spices can actually work as well or better than some medications at calming inflammation without the negative side effects of isolated drugs.
• Anti-bacterial, anti-viral, anti-fungal - Many herbs and spices contain properties that effectively kill dangerous pathogens like viruses, bacteria and stubborn fungi. The natural properties in these foods work against many microbes that are resistant to conventional medications.

Here are 10 of the most potent superfood herbs and spices you can eat:

1. Basil - Basil is a very effective anti-inflammatory herb with extraordinary healing benefits that work for arthritis, allergies, and inflammatory bowel conditions, to name a just a few. In addition, basil helps kill harmful bacteria that cause food poisoning including: Listeria, Staph, and E. coli O:157:H7.

Basil is also an excellent source of beta carotene, a powerful antioxidant that prevents free radical damage. Free radical damage is the primary cause of heart disease, cancer, and many other serious health conditions, as well as aging. Because of its dark green color, it is an excellent source of vitamin K, calcium and magnesium, which is good for the bones. It is also a great source of iron, manganese, vitamin C and potassium.  Use both fresh basil and dried basil generously in your foods to maximize it's benefits.
2. Cinnamon - This ancient spice has one of the highest antioxidant levels of any spice.
Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL cholesterol and triglyceride levels.
Cinnamon also has powerful anti-inflammatory properties, and helps relieve pain and stiffness in muscles and joints, including arthritis. Cinnamon has a positive effect on brain function, and smelling cinnamon, or chewing cinnamon flavored gum, can possibly help improve memory and attention. Cinnamon also reduces inflammation in blood vessels that leads to atherosclerosis and heart disease, as well as having antifungal and antibacterial properties.
You can read another article we have here about how cinnamon can even help control belly fat in an indirect way.
Try cinnamon in your smoothies, yogurt, oatmeal, mixed with berries, or as a healthy addition in your coffee or tea.
3. Cayenne - This hot spice not only heats up your dishes, it heats up your body and raises your metabolism, helping you burn fat faster. And an interesting research study showed that when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And for those of you who avoid cayenne because you think it bothers your stomach, cayenne pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps prevent stomach ulcers.
Cayenne reduces LDL blood cholesterol, triglyceride levels, and decreases the formation of harmful blood clots, all of which prevent heart attacks and strokes. And, cayenne is a very effective anti-inflammatory and pain remedy for everything from headaches to arthritis and sore muscles, as well as clearing nasal congestion and boosting immunity.
Try cayenne in your morning eggs, in soups, stews, chili, or meatloaf for a little metabolism boosting spice!
4. Cloves - Cloves have a unique sweet and spicy flavor, but also contain powerful natural medicine. Cloves have strong antiseptic and germicidal ingredients that help fight infections, relieve digestive problems, and arthritis pain. One of cloves’ best known uses is its ability to relieve tooth and gum pain.  Cloves have been measured as having THE highest antioxidant level (ORAC value) of all spices and herbs.
The oil in cloves kills bacteria and is very effective when applied to scrapes, cuts, fungal infections, itchy rashes, bites, burns, or bruises. Cloves also help digestive problems like gas, indigestion, nausea and vomiting, and eliminate harmful parasites, bacteria and fungus in the digestive system. And the smell of cloves helps to encourage mental creativity too.
Cloves can be a great healthy addition to hot teas.
5. Cumin - Cumin is another spice that is especially high in antioxidants, but cumin is known for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete enzymes and bile that break down food into usable nutrients your body can use. Cumin also helps detoxify the body, and is highly effective for respiratory disorders like asthma and bronchitis.
Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system.
Cumin goes great in chili!
6. Turmeric - Turmeric’s yellow-orange pigment, curcumin, is the main active ingredient in this super spice. Curcumin’s anti-inflammatory benefits are actually comparable to drugs like hydrocortisone and over-the-counter anti-inflammatory medicines like Advil and Motrin. But, unlike the drugs, curcumin is not toxic at all.
Curcumin is more effective slowing down the development of Alzheimer’s disease than many medications, because it decreases inflammation and oxidation in the brain. This spice also speeds up the recovery time from strokes as well. Turmeric and its active ingredient, curcumin, are also highly effective against diseases like irritable bowel disease, ulcerative colitis, Crohn’s, and arthritis. Turmeric also improves liver function, lowers homocysteine and prevents heart disease.
Most importantly, turmeric is one of the most potent anti-cancer spices that helps protect you.  Turmeric and it's derivatives are currently being studied in alternative cancer treatments.
Try this trick:  Using black pepper along with turmeric (I use this combo in my eggs every morning) helps to increase the absorption of turmeric's curcumin in the body.

7. Rosemary - Rosemary contains active ingredients that are potent antioxidants as well as anti-inflammatory agents. Rosemary has long been known to improve concentration, boost memory, and lift depression. Rosemary also strengthens the immune system, improves circulation, stimulates digestion, and fights cancer, as well. 

Rosemary is highly effective for respiratory problems including asthma, chest congestion, and respiratory infections. While rosemary adds a delicious savory flavor to meat dishes, it also helps digestion by stimulating the gallbladder to release bile as well. Rosemary will protect your body against harmful carcinogenic toxins and prevents colon cancer, stomach, breast, and lung cancer.
Fun fact:  If you're going to grill meats, marinating meats for hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled.  So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat.
The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats.  But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!
One more important point about grilling meat: Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done.  I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway.  But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens.
Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat.
By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.
8. Ginger - Ginger is VERY powerful for your health!  Ginger contains over 25 different antioxidants, which makes it extremely effective at fighting free radicals in many different body systems. Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact, ginger may even be more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy. Studies actually show that just 1 gram of ginger before surgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.
Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.
Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease.  I like to use a slice of ginger root in my hot teas sometimes, in our batches of iced teas, and of course, I love piling ginger on top of sushi!  I take a couple capsules of ginger daily since it's not as frequently used in dishes as some other spices.
​9. Oregano - This herb contains an oil that is a very potent anti-bacterial, anti-fungal and anti-viral agent, rosmarinic acid (also found in rosemary).   Oregano oil has been used to treat a wide range of conditions from bacterial and viral infections, to parasites and stubborn fungal infections. Although the oil of oregano is most often used for medicinal purposes, the herb itself can provide many of the same benefits when consumed regularly.
Oregano also relieves inflammation, internal or external, and can offer relief from allergies, aches and pain, without side effects.  Oregano is very high on the ORAC scale of measured antioxidant value.
10. Thyme — Thyme’s active ingredient is known for treating bronchitis, sore throats, chest congestion, laryngitis and asthma. Thyme is so effective it is often an ingredient in cough drops and mouthwashes to treat inflammation and infections. Thyme is also effective as a soothing stomach aid to relieve gastritis, indigestion and colic.
Thyme helps prevent cancer, improve memory, treat Alzheimer’s, calm the nerves, and alleviate depression, nightmares, and insomnia. An interesting new discovery about thyme shows that it actually boosts the amount of DHA (an important ingredient in omega 3 fatty acids) in the brain, heart and kidney cells.
Here are some other health benefits of some of the most popular herbs and spices:

• Rosemary, turmeric, ginger and basil are powerful anti-inflammatories.
• Cumin, turmeric, and sage help fight dementia.
• Cayenne, cumin, coriander and cinnamon help to regulate insulin and blood sugar, aiding fat loss.
• Lemon grass, nutmeg, bay leaves and saffron have a calming effect.
• Garlic, mustard seed, hawthorne, and chicory are excellent for the heart.
• Basil and thyme help your skin become softer and smoother.
• Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.
• Coriander, rosemary, cayenne, allspice and black pepper can help banish depression.

There are 3 specific spices that I personally believe are so powerful that I try to take them in daily capsule form as well, since they may not always be used in my daily meals... and those are:
Turmeric, cinnamon, and ginger.  They're very cheap in capsule form too.  I usually take 2 capsules per day of each of these spices unless I use large amounts in certain dishes like a curry dish for example.
Spice up your life a bit, and enjoy all of those super health benefits!
Note: Always check with your physician to be sure certain herbs and spices don’t interfere with medications you may be taking—and check with your doctor before you quit any current medications.
Next article: Here's exactly why to STOP eating whole wheat bread, vegetable oil, soy milk, and these cereals (they can cause heart attacks, diabetes, high blood pressure, and faster aging)


-Cathering Ebeling and Mike Geary are co-authors of the popular book, The Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!  Cat and Mike have also co-authored the new best-seller, The Top 101 Foods that FIGHT Aging, which shows you at least 101 powerful superfoods, herbs, spices, and nutrients to slow down and fight the aging process in your body!

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These 4 Sinister Ingredients are Lurking in YOUR Foods

by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist
co-authors - The Fat Burning Kitchen

Unless you eat a 100% organic diet, it's pretty much a guarantee that you eat genetically modified foods almost every day.  Most people don't think about the potential long term consequences of eating GM foods and how this could harm your health now or in the future, your kids, or even your future children.
First, watch this MUST-SEE video below to see some vitally important information about GM foods that you need to know.  Then read the article below the video and we'll discuss more issues with GM food.

http://tiny.cc/GeneticEngineering

4 Dangerously Doctored Foods You MUST Avoid to Stay Healthy and Lean
While it seems we don’t hear a lot about them, genetically modified foods have quietly made their way into our food supply in a big way.
So far, there have been no official scientific studies done on GMO’s and humans, but some reports about negative effects these foods have had on animals is downright scary.
One type of genetically modified corn brought onto the market in the late 1990's has had a gene inserted into it which produces a toxin called Bt toxin. This toxin actually causes the stomachs of certain insects to break open when it is ingested, and the insect then dies.
The biotech firm that produces this genetically modified product insists that Bt toxin does not harm the digestive system in mammals.  However, according to Dr. Joseph Mercola, there are peer reviewed studies showing that Bt-toxin does bind with mouse small intestines and with intestinal tissue from rhesus monkeys.  What about humans?  Nobody knows.
Hmm, maybe you should think twice about that next drink sweetened with corn syrup, or that next basket of tortilla chips made with corn.
According to Dr. Mercola, it was reported that doctors in a hospital in Quebec (Canada) actually found Bt toxin in the blood of 93% of pregnant women tested, 80% of their babies, and almost 70% of non-pregnant women.
If this toxin can cause the stomachs of insects to rupture, what does it do to humans? At the very least, it seems it could cause more digestive problems, allergies, autoimmune reactions, and other health issues.
And the American Academy of Environmental Medicine states that several animal studies showed serious health risks from eating genetically modified foods including:
“…infertility, immune dysfunction, accelerated aging, irregular DNA, insulin instability, and changes in liver, kidney, spleen and the gastrointestinal system.”
And the AAEM also goes on to state that there is a definite association between genetically modified foods and disease confirmed by several animal studies.
The recommendation of the AAEM is that physicians advise patients to avoid all GM foods, and to consider that GM foods could potentially be connected to certain health issues in patients and that GM foods need further testing to be considered safe for human consumption.
Genetically modified foods now contain new and unknown toxic substances that have NEVER been present in nature before.
We have no way of knowing what kinds of long term effects they will produce in humans, but they certainly seem to have negative effects on animals based on some studies.
And because genetically modified foods contain some scientifically modified proteins, they tend to cause more allergies in people. When GM soy was introduced in the UK, allergic reactions to soy reportedly increased 50% or more. And food allergies seem to be increasing in the US as well. Could this be from GM foods?
Do you want to eat dangerously doctored food? I sure don’t! There is no way of knowing for sure what kinds of health issues genetically modified foods can produce because no long-term studies have ever been done.
This means we need to protect our own health and avoid becoming a biological experiment ourselves.
The most common genetically modified foods are:

• Soy
• Corn
• Cottonseed Oil
• Canola Oil

According to Natural News, 90 percent of all canola, 88 percent of all corn, 90 percent of all cotton, and 94 percent of all soy grown in the U.S. today are of genetically-modified origin.
Just keep in mind that you very well might be eating GM foods the next time you're chowing down some corn chips, corn flakes or other corn cereals, soy milk or any soy products like tofu, soy protein, anything sweetened with high fructose corn syrup (which is almost ALL processed foods) or any foods fried in soybean oil, corn oil, cottonseed oil, or canola oil, which is virtually anything that's fried at a typical restaurant.
Nutritionally, there's no valid reason to eat these foods anyway, as they offer nothing nutritionally, while only causing health problems.
The list of genetically modified foods can also include:
Sugar from sugar beets, Hawaiian papaya, some types of zucchini, and crookneck squash... but these are very minimal compared to the massive amounts of soy, corn, cottonseed or canola that are in our food supply.
Conventionally raised meat, dairy products, farmed fish and commercial eggs are also fed with GM feed frequently, mostly from corn and soy.  Scientists are still uncertain whether eating animals that fed on GM crops can have health consequences for humans.   I'd rather not be part of the experiment.
Always buy organic meats, wild caught fish, or 100% grass-fed meat (and grass-finished) to avoid this.
Aspartame, or NutraSweet have also been created with GMO’s. Artificial sweeteners are extremely unhealthy anyway, but here is just one more reason to avoid them!
Besides the health issues that have surfaced so far, genetically modified foods are a big unknown. These new forms of food could potentially lead to serious health issues, cancer or even some new diseases that modern medicine has never seen before.
As one biotech scientist in an article published in the International Journal of Biological Science said, “For the first time in the world, we’ve proven that GMO’s are neither sufficiently healthy nor proper to be commercialized.”
How do we avoid the potential negative health issues from GM foods?
It’s very easy if you eat a natural, healthy diet of real, whole, organic foods.
Avoid eating packaged, processed foods, especially those containing soy, corn, and vegetable oils or corn syrup sweeteners. The chances that you are eating genetically modified foods are very high if it contains any of these foods as ingredients.  And remember that canola oil is likely to be genetically modified too, and despite heavy marketing claiming that canola oil is healthy, there is nothing even remotely healthy about canola oil as that article shows.
It’s estimated that there are approximately 30,000 products on grocery store shelves that may be genetically modified.
Remember these three things to avoid eating GM foods:
1. Eat organic--any food labeled “Organic” or “Certified Organic” cannot be genetically modified in any way.
2. Look for “Non-GMO” on the label, or “Made without genetically modified ingredients.” Although it is not required yet by law in the US, many companies voluntarily label their foods as non-GMO.  We need to fight to force the government to mandate labeling of GM foods!
3. Especially avoid any food or food additives that contain: soy, corn, cottonseed oil, or canola oil... even if these ingredients are organic, there's really nothing healthy about eating these foods anyway.  Corn, soy, cottonseed, and canola were never a big part of the ancestral human diet. Also beware of commercially raised meat, fish, eggs or dairy that have been fed these GM foods as long term health effects to humans are not yet known.
Genetically modified foods look exactly like any other foods, so you cannot tell by just by looking at them.
Please note:  Many people have confused this topic, but new types of produce such as tangelos, seedless watermelons, seedless cucumbers and other new varieties of fruit and vegetables are created by natural breeding, not genetic modification, so these foods are fine to eat.
The bottom line is that genetically modified foods have not been tested enough in humans and scientists don’t really know whether these foods are safe or not.
Avoiding unnatural genetically modified foods is just one more reason why paying close attention to the foods you eat, and eating a diet of real, whole, organic foods is so extremely important.  Don't be like so many people out there that just mindlessly eat foods without thinking about what they are putting in their body.  Obviously, we are at an important time in history where diabetes, cancer, heart disease and obesity are at all time highs (to the point of a crisis), so it is time that people take responsibility for their health.
Don't let yourself be a guinea pig as part of a giant uncontrolled experiment on GM "frankenfoods"... only you can control what you choose to eat and to avoid GM foods fully.  Please share this article with all of your friends and family to protect their health.
Mike Geary - Certified Nutrition Specialist & Cat Ebeling - RN, BSN
co-authors - The Fat Burning Kitchen

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Barbell, Kettlebell, and Dumbbell "Complexes" to Take Your Body to a New Level of Hardness and Conditioning

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


If you've been looking for a different training technique to break out of a rut, eliminate the boredom, and bring on new results, workout "complexes" may be just what you've been looking for.
What are workout "complexes"?
If you've never heard of "complexes" before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a "set", you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a "set". It's basically like performing a routine, instead of just mindlessly performing a typical "set".
This type of training is excellent to work a huge amount of your body's musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you'll find yourself huffing and puffing after repeating a sequence a mere two or three times.
If I had to venture a guess, I'd have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. 
I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what's next in the sequence.  I'm going to show you example routines to use for "complexes" below for barbells, dumbbells, and even kettlebells too.  I'm willing to bet this is a totally different style than you've ever trained before.
Here's an example of a killer barbell complex that really gets me fired up:
Example Barbell "Complex" Sequence

1. 1 rep:  barbell clean and press from floor (explosive lift of barbell from floor to "catch" on front shoulders in one motion, then push-press overhead);
2. 1 rep:  barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);
3. 1 rep:  keep barbell at shoulders, then front squat;
4. 1 rep:  barbell back to thighs, bend over, then bent over row;
5. 1 rep:  barbell back to thighs, then finish with Romanian deadlift
6. repeat each rep of the sequence 2-3 times

Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting... That's 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight.
For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in today's workout. Next time you perform the workout, try to do 155-lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.
Now I'm going to show you a great kettlebell complex that really kicks my butt.  If you don't have a kettlebell, you can use a dumbbell, but I'd highly recommend picking yourself up a kettlebell... they're very convenient to have around the house when you want to bang out a quick intense workout at home without going to the gym.
I've been training with kettlebells for about 5 years now, and can definitely say that they've dramatically improved my strength and overall physical capabilities. If you're not familiar with kettlebells, they are an old eastern European training secret that has just started to take the US by storm over the last few years. Many elite athletes are using kettlebells as their preferred training tool for serious results. 
I'd recommend just starting off with one kettlebell and learn all of the single kettlebell drills first, before delving into the double-bell drills. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary. Or a kettlebell can just be a great alternative workout to incorporate into your routines once or twice a week. Either way, it opens up a whole new world of training for you.
Example Kettlebell Complex

1. one arm swing
2. one arm snatch, keep the bell over head;
3. one arm overhead squat;
4. bell back down to bottom, then one arm high pull;
5. bell back down to bottom, then one arm clean & press
6. repeat sequence with opposite arm

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That's one set...and one hell of a killer set at that!  Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you're not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!
Since dumbbells are more accessible to most people than kettlebells, now I'll show you how to put together a good dumbbell complex.  This dumbbell complex is a better option for beginners or intermediate exercisers.  The barbell and kettlebell complexes I showed above are for advanced trainees.
Example Dumbbell Complex

1. dumbbell squat and push-press
2. front lunge with one leg, then the other
3. back lunge with one leg, then the other
4. curl to overhead press
5. keep dumbbells at shoulders and squat
6. repeat sequence 2-3 times

Again, the same type of sequencing and progressions explained with the barbell complexes work great with the dumbbell complexes. I think an amazing workout strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days.

For example, you could do barbell complexes Monday, kettlebell or dumbbell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be K-bell or D-bell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!  Make sure to shift to a different training style after 4-5 weeks as your body starts to plateau on this specific training routine.

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