The Problem with Yogurt?

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

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

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

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

1.  First problem with yogurt:

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

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

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

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


2.  Second problem with yogurt:

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

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

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

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

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


3.  Third problem with yogurt:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Cinnamon and Honey: The Dynamic Duo You Need More Of

It is widely known that the key to a health-promoting diet is a variety of whole, nutritious foods.
However, there are certain foods – and certain food combinations – that can greatly boost your wellness quotient if you incorporate them into a healthy lifestyle.
One of the most potent superfood duos out there is cinnamon and honey.
Individually, both cinnamon and honey boast amazing health benefits.
Together, they are a veritable powerhouse.

Cinnamon

Cinnamon is an ancient spice, and was used culinarily and medicinally in both ancient Egypt and China. This spice comes from the inner bark of the cinnamon tree, which rolls into a “cinnamon stick” shape when it is dried. These sticks are either used whole, or ground into powdered form.
There are over 100 varieties of cinnamon, although what we commonly consume in the West is cassia cinnamon, which hails from China. Ceylon cinnamon is known as “true cinnamon,” and has a subtler flavor, but it is difficult to find in this part of the world.
This sweet, aromatic spice is rich in minerals, including calcium and manganese. It also contains a number of essential oils with active components, including cinnamaldehyde, cinnamyl alcohol and cinnamyl acetate.
These volatile compounds, as well as other antioxidants found in cinnamon bark, have potent anti-inflammatory properties and help to combat disease-promoting free radicals.
Thanks to its essential oil content, cinnamon possesses antibacterial, antiviral and antifungal properties. A 2013 study published in the International Journal of Food Microbiology found that when cinnamon was added to carrot broth, it effectively controlled the spread of Bacillus cereus, a foodborne bacteria, for sixty days.
The cinnamaldehyde in cinnamon has been found to improve circulation and prevent the unwanted clumping of blood platelets. Because of this, it may aid in the prevention of heart attack and stroke.
Cinnamon is linked to helping to lower blood sugar, as it can slow the emptying rate of the stomach after ingesting food. This improves insulin sensitivity, and can therefore be of great use to individuals suffering from diabetes, as well as those diagnosed with pre-diabetes.
The anti-inflammatory properties of cinnamon make it a key food in relieving multiple types of pain, including joint pain, headaches and menstrual cramping. Furthermore, cinnamon has been linked to boosting cognitive function – just a whiff of its aroma may help to improve focus and memory.

Honey

Honey, like cinnamon, is also an ancient food celebrated for thousands of years for both its amazing taste and potent medicinal properties. Hippocrates, the father of modern medicine, refers to it as “liquid gold” in his writings.
However, not all honey is created equal.
Processed, refined honey is a far cry from natural, raw honey. Many honeys that have undergone heavy processing no longer contain pollen, which is an important part of real honey’s health benefits. Also, some honey products that hail from India and other parts of Asia have been found to contain contaminants, and even antibiotics and metals.
While a certified organic honey is likely a safe bet, your absolute best source for honey is a local, raw variety.

Raw honey

The importance of finding a raw honey from a local source rests in its ability to help desensitize your body to allergens commonly found in the area where you live. When bees produce honey, they deposit a small amount of pollen into it. Eating a spoon or two of local, raw honey can help build up your immunity to environmental allergens in your hometown.
Raw honey can also be extremely beneficial during a cold or cough. Adding a teaspoon of honey to your tea is not just an old wives tale: it has been scientifically studied to work. A 2007 study performed at the University of Pennsylvania gave either raw honey or Dextromethorphan (DM), a cough suppressant medication, to children between the ages of 2 and 17 who were suffering from upper respiratory infections.
Upon analyzing the results, the study authors wrote: "In a comparison of honey, DM, and no treatment, parents rated honey most favorably for symptomatic relief of their child’s nocturnal cough and sleep difficulty due to upper respiratory tract infection. Honey may be a preferable treatment for the cough and sleep difficulty associated with childhood upper respiratory tract infection."
Raw honey has antibacterial, antifungal and antiseptic properties, and can be applied topically to both disinfect and help heal numerous wounds and skin conditions, including minor burns, eczema and dermatitis. When it is ingested, these properties can help to support your immune system in dealing with pathogens that may make you sick if left unchecked.
One particularly potent type of honey is manuka honey. This honey, which hails from the flower nectar of the manuka tree, native to Australia and New Zealand, has been found to have up to 200 times the antibacterial potency of any other honey. Manuka honey can also help to support healthy gut bacteria, which along with improving digestion may provide a significant boost to your immune system.
Note: Honey should not be given to children under 12 months of age.

When their powers combine…

In both Ayurvedic medicine and traditional Chinese medicine, the combination of cinnamon and honey has been long celebrated. The following are just a few benefits of blending these two superfoods:

• Boosting the immune system to help prevent seasonal illnesses and other infections
• Speeding recovery from colds and other seasonal ailments
• Clearing sinus congestion
• Soothing indigestion and other digestive disturbances
• Aiding in recovery from bladder infections
• Supporting healthy weight loss when combined with a healthy diet and exercise
• Aiding in the prevention of heart disease and other chronic ailments
• Potentially increasing longevity

Both cinnamon and honey taste delicious, and the healing powers of these ancient superfoods are vast.
The truth is, we've barely scratched the surface when it comes to the many benefits of honey.
If you liked today's article, feel free to share with friends and family below.

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The Top 7 Tips to STOP Getting Sick

Understand the REAL cause of sickness, and strengthen your immune system with these unique tips

by Mike Geary - Certified Nutrition Specialist
Author of the best-sellers -- The Fat Burning Kitchen  & The Top 101 Foods that FIGHT Aging

Note: The tips in this article can work anytime of the year to keep you healthy, strengthen your immune system, and prevent you from getting sick...not just in the winter months!
First of all, let us clear up a HUGE misconception about why more people get sick in the winter compared to warmer times of the year.  Let's talk about cold temperatures first.  You should realize that there's no such thing as "catching a cold" from cold temperatures.   I can't believe how many people still have this huge misconception that cold temperatures can make you sick...
This is blatantly false... Cold temperatures do NOT make you sick!
In fact, did you know that there are multiple studies that actually show that exposure to cold increases your immunity?  It's true!  One study I read recently even showed that cold therapy such as ice water baths or other cold water exposure (such as cold water swimming) stimulates an improvement in your immune system.  Other studies also show that cold water therapy can improve your immune system.
What about so-called "germs"?
So are there really more germs and cold & flu viruses floating around in the winter?  No, of course not!  In fact, some medical articles I've read have indicated that there might actually be a slightly larger amount of viruses all around us in the summer due to more favorable conditions for their survival on surfaces.
So then why do more people get sick in the winter?  Well, I'll give you a hint... it's not the temperature, but rather the strength of the suns rays, and how this affects your health... In winter in the northern hemisphere (Canada, US, Europe, etc) sicknesses spike, but at the same time, it's summer in the southern hemisphere (South America, Australia, New Zealand, etc), and while sicknesses are spiking in the northern hemisphere, sicknesses are at their lowest point in the southern hemisphere since it's their summer.
And then when we're in summer in the northern hemisphere and most sicknesses go away, it's winter in the southern hemisphere, so colds, flu, and other sicknesses spike in the southern hemisphere in July and August.
So is it the warm temperatures that decreases sickness?  Nope... It's actually all about the strength of the sun's UVB rays, and how much vitamin D your body produces due to the UVB rays on your skin!
There are 2 theories that many people pass around as to why more colds, flu, and sickness occur in the winter depending on which part of the world you're in...
Theory 1.  It may have to do with people generally spending more time indoors in the winter and thereby being exposed to more germs in enclosed buildings.  It's a nice theory, but people are generally still in offices from 9-5 all week long whether it's summer or winter.  As you'll see, theory 2 is the REAL culprit!
Theory 2.   The reason people get sick more in the winter is mostly due to a drastic reduction in their body's level of Vitamin D, which is directly responsible for how strong their immune system is.
The suns rays are too weak in the winter generally (depending on the latitude that you live), and therefore, Vitamin D levels in the body drop significantly, which reduces immunity. Most people don't realize how important sunlight and Vitamin D levels really are towards so many functions inside their body, including immune system and hormone production and balance.
Even for people that get outdoors in the winter often, if you live in the northern hemisphere to the North of an imaginary line from approximately Atlanta to Los Angeles, the suns rays (UVB rays) are not strong enough in the fall and winter months (approximately October through early March) because of the low sun angle in the sky to stimulate any significant Vitamin D production inside your body.  My blog post here describes how to figure out what time frame your "vitamin D winter" runs from at your exact latitude.
This aspect of lack of Vitamin D production and lowered immune strength in the winter months is what is actually the REAL reason why more sickness goes around in the winter.  So you can silently chuckle to yourself the next time that someone tells you to "bundle up" so you don't catch a cold.
So how can you boost your immune system so that your body fights off sickness before it takes hold of you?
So here is my little ritual that I have been using for a few years now and really seems to keep me from getting any colds, flu, or any sickness at all.
As a matter of fact, I can't remember the last time I was legitimately sick. I think it's been 15 years since I've actually been sick.  How many times have you and your family been sick in the last 9 years?  Most people seem to get sick at least once a month in the winters.
Every time I feel a cold or something starting to come on, I do this ritual, strengthen my immune system, and my body always fights off the cold or sickness before I actually get full-blown sick.

Here are my 7 most powerful tips to boost your immune system:

1. Focus on Vitamin D (but NOT in "fortified" foods or synthetic forms in pills)
This is probably THE most important of all of these tips!
If you get your vitamin D levels tested, you generally want to be between 40-80 ng/ml. Once you get above 50 ng/ml, that's where the real benefits start to happen with a maximized immune system and balanced hormones.
You might be surprised to know that MOST people have low vitamin D levels (especially in the winter), and a lot of people are surprised to find that they could be dangerously low.  Some people I know who thought they were reasonably healthy actually had levels below 20 ng/ml (one friend's level was measured at a shockingly dangerous 11 ng/ml), which is a range that could severely limit your immune system and hormone balance (and explains the frequent colds and hormone problems that they were having).
Personally, I found out that my winter levels a couple years ago were lower than I thought (around 35 ng/ml despite taking cod liver oil a couple times a week) and then after getting a few months of summer sun, my levels had jumped up to 52 ng/ml by the end of July, which is much healthier.  This was without any Vitamin D supplements as I wanted to get a good idea of where my levels stood from just food intake and sunshine as my sources.
Keep in mind though that I'm an avid hiker and mountain biker in the summer, and I live at high elevation (7500 feet above sea level), so I get a good deal of daily sun, which is why my levels jumped from 35-52 ng/ml after a couple months of daily summer sun.  For people that are in offices daily, you'll still most likely need supplemental Vitamin D3 to keep blood levels of vitamin D from dropping too low.
When it comes to Vitamin D, you need to be careful about artificial forms of vitamin D in many vitamin pills, as artificial vitamin forms are almost always either ineffective or possibly even detrimental compared to natural forms.  Vitamin D2 is generally the artificial version in multi-vitamins, although natural D2 does exist in some foods like mushrooms.  Natural Vitamin D from either cod liver oil and/or an oil-based D3 supplement are the best options in my opinion for the times of the year you're not getting enough sun.
Personally, this is the oil-based D3 supplement that I take during the winter now and also on days in the summer if I happen to go a few days without any sun.  I alternate this oil-based D3 supplement with a fermented cod liver oil throughout the winter, so that I get good natural vitamin D from various sources.
Keep in mind that it's best to get your vitamin D naturally from the sun if you can.  The sun is the absolute best source of vitamin D, and leads to a powerful strengthening of your immune system when your body can naturally produce Vitamin D from moderate sun exposure.  When the UVB rays (not UVA rays) from mid-day sun hit your skin, it reacts with oils in your skin to produce vitamin D that is slowly adbsorbed by your body.  Note that sunscreens block the ability of your body to produce vitamin D, and most sunscreens also contain carcinogenic chemicals that absorb into your blood stream.
Here is a previous article I did on how to get sun exposure in a healthy way without damaging your skin
I know not everybody can take a tropical vacation every winter, but if you can, it's best to try to take it right smack dab in the middle of the winter (when your vitamin D levels have dropped to their lowest)... getting even a few days to a week of good sun closer to the equator in the middle of winter can really help increase your vitamin D levels and strengthen your immune system for at least several weeks after the trip.
Remember that this does NOT mean getting burned in the sun... it means getting a moderate amount of sun on large portions of your body (not just your face) for approx 15-40 minutes per day WITHOUT sunscreen on (since sunscreen blocks the UV rays that directly stimulate the vitamin D production in your body).   Also, as a warning about sunscreens, see this article here about why sunscreens can possibly cause cancer and increase body fat.
Everybody is different based on their skin tone... very pale skin tones may only need 10-15 minutes or so in full sun in the middle of the day to get adequate vitamin D before any skin damage occurs, but darker skin tones may need a slightly longer time (sometimes 40-60 minutes) in the sun to produce adequate vitamin D.  To protect your skin, it's essential to get enough sun without sunscreen on, but NOT get burned.
In general, the UVB rays are only strongest from about 10 am to 3 pm to trigger Vitamin D production in your body (depending on time of year, latitude, and altitude).  For example, in NY city, while you may be able to produce vitamin D in your skin between 9am to 4pm in June or July, that time frame when UVB rays are strong enough might have shrunk to only 11am to 1pm by the end of September... and by late October in NYC, according to charts of sun height in the sky, you can't produce any vitamin D even in mid-day sun as the sun is too low in the sky and UVB rays too weak.
With that said, I understand that a tropical vacation in the winter is not possible for everybody's schedule based on either work or finances, so...
Since you may not be going on a tropical vacation this winter, how can you still keep Vitamin D levels from falling dangerously low in your body?
Well, the best food sources of natural Vitamin D are egg yolks (from hens fed a healthy diet and allowed to get their own sunshine), fatty fish such as salmon and mackerel, organ meats, and some mushrooms (some portobella mushrooms and maitake mushroom are fairly good sources of vitamin D, although the type of vitamin D in mushrooms might not be the best utilized source in your body).  However, keep in mind that it's tough to get enough vitamin D in the winter from food sources alone.
But what I do to make sure I'm at least getting a decent amount of the best absorbed vitamin D is to take a moderate dose of fermented cod liver oil daily in the winter to make sure my vitamin D levels don't fall too low.  Make sure to take only small to moderate doses of cod liver oil, as large doses can possibly give you an overdose of Vitamin A.
What I've done lately is to only take cod liver oil about 3 days per week, to prevent taking in too much vitamin A.  On the other 4 days per week (only in the winter), I take an oil-based vitamin D3 supplement. It's important to choose an oil-based D3 supplement as it's better utilized by your body.
I'm also a big fan of Prograde Nutrition's natural VGF-25 multi-vitamin, which derives it's vitamin D from natural fish liver oil instead of a synthetic form of vitamin D.  All of the other vitamins in VGF-25 (which stands for "25 veggies, greens, and fruits") are naturally derived too instead of most multi-vitamins that you find at your corner store that are synthetic.
By the way, fortified milk has added synthetic vitamin D, so it is NOT a good source.  In fact, I don't trust any "fortified" foods at all, including terribly unhealthy breakfast cereals which claim to be good sources of vitamin D... not so!  Also make sure to read this article, which explains how our food supply has been modified in recent decades and now lacks the vitamin D that it used to contain decades ago.
2. Garlic to strengthen your immune system!
Garlic is one of the most potent of all superfoods!  Not only does high dose garlic go back thousands of years for treatment of sickness, but recent studies back up the legendary claims for garlic boosting your immune system.
What's best though -- "aged" garlic pills, whole garlic in foods, capsules, etc?  I can't seem to find a consensus on this one, so what I simply try to do is use a variety of sources, including garlic powder on a lot of my foods, fresh chopped garlic in meals, and also a garlic capsule or two each day.
If I feel a possible cold or sickness coming on, I really start loading garlic into my foods heavily and I take a few extra garlic capsules that day too.

3. Kombucha tea, Kefir, Fermented foods (and other sources of probiotics) strengthen your immune system
Kombucha tea is a fermented tea (naturally effervescent) that contains billions of friendly gut organisms (probiotics) that help to strengthen your immune system by bolstering your levels of good organisms in your gut, which provides a first level of defense against pathogens from things you ingest.
Remember that 70% of your immune system lies in your gut flora and the health of the friendly organisms in there to protect you against pathogens and sickness.
You can find bottles of Kombucha tea or other probiotic drinks at health food stores such as Whole Foods.
Kefir is a cultured/fermented dairy drink that's been used for thousands of years as a health elixer in many parts of the world.  Kefir is an even better source of probiotics than Kombucha tea, but keep in mind that variety is best when it comes to probiotics, so use various sources for the best benefits to your digestive system and immune system.  Kefir is also the easiest form of dairy to digest due to the pre-digestion that's done by the probiotic microorganisms, and due to this, kefir is generally 99% lactose free.  Read this article to see why Kefir is a more powerful source of gut-friendly probiotics than yogurt.
When I feel any sickness coming on, I start loading up on Kombucha tea and Kefir, drinking them both throughout the day.  I've started seeing other probiotic drinks on the market recently too, so just make sure to look for one that has very minimal sugar per serving (3-6 grams per 8 oz serving is acceptable, but much more than that is too sugary).  Kevita is one brand of probiotic drink that is really delicious and has minimal sugar, while also containing around 8-10 Billion organisms per bottle I believe.
You can also get beneficial probiotics from fermented foods such as sauerkraut (non-canned), yogurt, kimchi, and other fermented foods.  There are also plenty of probiotic supplements you can take, one of which is a delicious drink called Athletic Greens, which contains 7 Billion probiotics per serving among 76 other superfood ingredients.  I start off every morning with this superfoods drink mixed with fresh squeezed lemon and unsweetened iced tea... Great stuff!
Another probiotic product that I personally take is called Pro-x10 and is one of the most powerful probiotics I've come across yet, with the equivalent of 50 Billion probiotics, and a micro-encapsulation technology that gets more live probiotics to your intestines, so they don't die in your stomach.

4. Green tea, Chamomile Tea, and other teas
There is evidence that green tea and chamomile tea can help aid in strengthening the immune system.
Even if the effect is small, you can't go wrong because both are loaded with powerful antioxidants unique to each tea.
For that reason, I try to drink a couple cups of green tea with a small bit of raw honey early in the day, and then at night, I have a couple cups of chamomile or mint tea.
This isn't a bad idea even for a regular habit, but it's even more important when you feel a sickness possibly coming on.  I also drink a lot of other teas too such as Rooibos tea, which is thought to be even higher in antioxidants than green tea.

5. Loading up on antioxidants
We already know how important antioxidants are to overall health as well as immune system support.
For this reason, I make sure to really load up on antioxidant-rich fruits, berries, teas, red wine, unsweetened organic cocoa (in smoothies, etc), and veggies to help prevent sickness.
Sometimes I make what I call my "Superhuman smoothie", which I believe can really bolster your immune system, with loads of powerful antioxidant-rich berries, a few veggies, raw cacao, maca, spirulina, chia seeds, and any other superfoods I can think to throw in there.


6. Light exercise (yes - light exercise, not hard)
When you feel a sickness coming on, a super-high intensity workout is not a good idea, as hard training forces the body to do a lot of recovery, this at a time when your body needs all of it's efforts on trying to fight off the oncoming sickness.
Although I usually recommend high intensity training most times... when sickness might be coming on, it's just a good idea to get some light exercise instead.
Personally, I like to get outside for some fresh air and go for a hike or go snowshoeing in the winter. These aren't very strenuous for me, so they won't cause my body to be forced to do a lot of recovery... but just getting out in the fresh air and getting the circulation going I feel is good to help the body fight off the sickness.

7. Avoid ALL processed foods, wheat-based foods, and sweetened soft drinks
If you're serious about your health and getting lean for life, this should be an everyday rule for you anyway (except maybe for cheat meals)...
However, when you might have a sickness coming on, this is no time to bombard your body with processed foods, inflammatory omega-6 oils (soybean oil, corn oil, etc), fried foods, high fructose corn syrup, refined sugars, wheat-based foods or chemical additives.
All of these force your body to do extra work to deal with all of this junk and the internal inflammation that they cause in your body.  And by the way, grain-based foods like bread, cereal, muffins, pasta, and bagels are a big culprit in causing internal inflammation and disrupting normal gut function, so avoid grains as much as possible.  In case you're new to the science of Paleolithic nutrition, humans don't actually need grains to survive...grains were never a part of the ancient human diet until agriculture came around only about ten thousand years ago. If you haven't seen this article yet, here are 11 reasons why whole wheat damages your body.( see my articles on my blog)
Instead, (especially when you might be getting sick) you need to give your body only wholesome unprocessed foods that are only 1 ingredient and that we were meant to digest most efficiently...fruits, berries, veggies, eggs, nuts, seeds, grass-fed meats, etc.
I also have a daily serving of immune system boosting Athletic Greens, which is surprisingly delicious, plus contains loads of probiotics and antioxidants, and other immune supporting superfoods (76 superfoods mixed into one delicious drink!).
These 7 tips will go a LONG way to helping to ward off that sickness that is trying to get a hold of you... Here's to a healthy strong body!
Note: I'm not a doctor, and none of these tips are prescriptions for any individual person... they are simply the steps I've personally used over the years to successfully fight off sickness pretty much every single time.  Again, I haven't been legitimately sick in at LEAST 9 years now that I use these steps!

Please feel free to share this page with your friends and family to keep them healthy and strong!

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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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My "Superhuman Smoothie" Recipe -- for extreme health

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

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

I've made this smoothie for some friends recently, and they joked that this was some sort of "superhuman smoothie" because it was so healthy, they hadn't even heard of half of the ingredients before.  They also said that it was not only incredibly delicious, but gave them insane amounts of energy.
I will warn you right off the bat... this could probably qualify as one of the healthiest smoothies on the planet, but based on the types of "exotic" ingredients, it's definitely not cheap.  But if you're willing to investinvest in the highest quality food ingredients for your own "extreme health", this smoothie can be part of your arsenal!

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

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

Blend all the ingredients until thick and smooth.  I add the powdered ingredients after the blender is already running so that they mix easier.
This smoothie is so powerfully healthy for your body, you'll notice a consistent "super-energy" throughout the day without spikes and crashes if you start each day with one of these.  Also, if you consciously think about how nutritious this smoothie is, your body will actually get even better results, because of the power of the mind (placebo effect).
If you liked this today's article please feel free to share this with your friends and family.

For more nutritional recipes, you can find them in  Fat Burning Kitchen

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The top 10 foods that help to HEAL your damaged gut

If you have any digestion problems at all, or don't have "perfect" bowel movements daily... if you have constipation, diarrhea, bloating, gas, or just don't go regularly, then you NEED to pay attention to these foods I'm going to show you today.  I'll also show you some powerful nutrients at the end that are proven to help HEAL a leaky gut.

These foods can dramatically improve not only your digestion, but your immune system as well, helping to keep you from getting sick! 

In addition, poor gut health is one of the main causes of autoimmune diseases (including Thyroid problems), and some researchers think that one of the required conditions for an autoimmune disease to exist is leaky gut.

Some of the main causes of gut problems are:

 

• Chronic stress (VERY important to control your stress)
• bacterial imbalances (we'll discuss more below)
• Poor diet
• Excess toxins and gut-harming lectins

Please note:  if you have food intolerances to foods such as gluten, dairy, or various grains, you'll still need to find out about those intolerances and get rid of those foods in your plan if you're going to completely fix your digestion issues. 

It should also be noted that grains and legumes have the highest concentrations of any foods of gut-harming lectins.  While some people may be able to get away with eating a lot of grains and legumes without any noticeable harm to their gut, many people need to minimize or eliminate grains and legumes in order to heal a damaged gut.

But aside from food intolerances and removal of gut-harming foods, I think you'll be amazed to see how rapidly your digestion and bowel movements improve once you start incorporating a LOT of these 7 foods we'll discuss below! 

This is important... even if you're already eating 1 or 2 of these foods below, it's MUCH more powerful to include as MANY as possible to dramatically improve your digestion.

So what exactly are we talking about... well, we're talking about probiotics from fermented foods, and also prebiotics to help FEED your gut bugs.

Unfortunately, today’s modern diets are processed, pasteurized and basically ‘dead’ foods most of the time. What happens when people eat a diet heavy in processed, ‘dead’ foods, is that harmful bacteria can take over in the digestive systems, causing many problems—not only with the digestive system, but the body as a whole.

Many diseases start in an unhealthy environment in our guts. And this becomes even worse from taking antibiotics. While antibiotics can kill dangerous pathogens, they also kill off the healthy and beneficial bacteria in our bodies as well.

Probiotic actually means "for life," and probiotics like lactobacillus, plantarum and bifidis help immune cells fight disease, prevent diarrhea and constipation, protect the mucous lining of the intestine, assist digestion and provide the proper nutrients for healthy blood cells. Probiotics are also responsible for the manufacture of B vitamins and vitamin K right in the intestines where are immediately absorbed.

Eating too much unhealthy, processed, starchy or sugary foods can cause bad bacteria to grow out of control, making our immune systems weak, and affecting our ability to metabolize and synthesize vitamins and nutrients.

The intestines also function as one of the body’s most important immune defenses. In fact, 70-80% or so of the body’s immune cells are present in the intestines. Of course our immune systems protect us from dangerous viruses, bacteria, and parasites, but they also control responses to foods and food allergies as well.

Negative changes in our intestinal flora can be associated with inflammatory bowel disease, cancer, cardiovascular disease and metabolic syndrome. It is now thought that many allergic reactions, asthma, and even obesity are tied to bacterial imbalances in the gut.

The good news though, is that adding the right types of probiotics and good bacteria will maintain or restore a healthy balance in your intestinal tract and improve overall health in the entire body, and fight aging.

Although we typically think of probiotics benefiting just the intestines, they actually benefit the entire digestive system, including the mouth, throat, stomach, etc.

Some of the other ways probiotics can benefit your body:

•    Probiotics can help prevent wrinkles and give you a glowing complexion by eliminating the toxins and fighting free radicals that can damage skin and cause early signs of wrinkling and sagging. And probiotics help you digest your food better, so you get more nutrients in your body.

•    Probiotics can help you burn fat better by reducing cravings for carbohydrates, sugar and alcohol and help you have more energy to be more active.

•    Probiotics help to protect your liver which is reflected in your skin and eyes. When you keep toxins from building up in the liver, you have younger looking skin with less liver spots, moles and skin tags, and you have bright, clear eyes.

•    Probiotics help your hair and fingernails grow faster and stronger by keeping the blood vessels surrounding your hair follicles nourished. Healthy blood nourishes hair, skin and nails. Probiotics also help to break down proteins in the diet that benefit hair and nails.

So what are the best sources of probiotics?

Kimchi (pronounced Kim Chee) -This traditional spicy Korean condiment is made of fermented cabbage and other vegetables and seasoned with salt, garlic, ginger and chili peppers. Fermented vegetables make them easier to digest as well as increasing the vitamin levels.  I like to have some Kimchi with my morning eggs for an extra daily probiotic boost...mmm, tasty! 

The types of beneficial bacteria in Kimchi are quite different than the organisms in yogurt and other fermented foods, and variety works best when it comes to probiotics!

Kombucha Tea - This tea is made from a culture of symbiotic beneficial bacteria and yeasts that has been popular in China for thousands of years. Kombucha contains many important amino acids, B vitamins, and powerful substances that can enhance your immune system. It’s also thought in health circles to help prevent cancer.  It may not be the "cure all" that many people make it out to be, but it's very healthy for your gut for sure!

Yogurt - Avoid the sweetened, heavily processed yogurts, and instead go for unsweetened, plain, organic types of yogurt. A good plain full-fat greek yogurt can be amazing with berries, nuts, and a little stevia!  And be sure the label says, “Live cultures” to be sure that it's not pasteurized after culturing.

Kefir - A cultured milk product and is generally helpful to those with lactose intolerance. Kefir contains different types of beneficial bacteria than yogurt does, as well as beneficial yeasts. Kefir contains more bacterial strains that remain viable in the digestive system, increasing the likelihood of intestinal colonization.  As with yogurt, try to avoid the sweetened varieties and get plain full-fat kefir and then add your own stevia and/or vanilla if you need it a little sweeter.  Kefir is great to use in smoothies! 

Remember, it is well known that in the Caucasus Mountains of eastern Europe, that natives to that area drink kefir daily throughout their lives and routinely live to over 100 years old.  Just remember THAT when some "guru" out there on the internet tells you that that all dairy is bad for you.

Sauerkraut - This cabbage dish has been salted and lacto-fermented over a period of weeks. The healthy bacteria in sauerkraut produce beneficial enzymes as well as having anti-carcinogenic substances.  Make sure it’s fresh and not canned sauerkraut which is likely to be “dead” from the heating during canning.

Tempeh - A healthier form of fermented soybeans (generally soybeans are not a healthy food-unless they are fermented). This soy food is easier to digest and provides many valuable vitamins and nutrients, as well as protein, calcium and iron, but without the antinutrients that non-fermented soy contains. The mold that is produced from the fermentation produces a natural antibiotic that strengthens the immune system.

Fermented drinks - Besides kombucha and kefir, there are beginning to be many fermented fruit and vegetable drinks showing up on the shelves of many healthy grocery stores and health food stores. One of my favorites is called, “Inner Eco”, which is a fermented coconut water, and can be found at Whole Foods and other health food stores or specialty stores. This product contains one of the highest concentrations of beneficial bacteria that I've seen with over 100 billion probiotics per Tablespoon, and at least a dozen strains!  I've also found a beet kvaas (fermented beet drink) at a local health food store that I really enjoyed.

Some people don’t enjoy the taste of fermented drinks like kombucha tea, so what I often suggest for them is to mix kombucha tea with regular iced tea to balance the taste.  Personally, I love the taste of most brands of kombucha tea, and some of the newer flavors brewed with ginger (or other flavors) in them too are really delicious in my opinion.

In addition to the naturally fermented foods we’ve talked about here, considering that we consume a lot less bacteria in our food compared to our natural ancestral diet, I think one of the smartest supplements you can take to FIX your digestion problems and boost your immune system is a probiotic…

Something that I personally use, and is fairly new on the market is called: Pro-X10

It's one of the most powerful probiotic supplements that I've seen yet to date… it also uses a patented technology called micro-encapsulation which prevents most of the probiotics from dying in your stomach and making it to where they need to be... this gives Pro-X10 the equivalent of 50 Billion CFU compared to other probiotic supplements since much more survive through to your intestines.

But perhaps most interesting ingredient in Pro-X10 is something called Actazin™ ... this unique substance supports the regeneration of gut-lining cells, as well as enhanced gut lining protection. This means that even if the gut lining has been damaged by exposure to harmful compounds, including dangerous wheat fragments like gluten and gliadin (which most people’s guts have been damaged by), Actazin™ shows strong promise in being able to help heal the damage and return the gut to normal function.

So if you want to fix your digestion, heal gluten damage, reduce GI inflammation, and improve your bowel movements, definitely try out Pro-X10 ... I'm very excited about this product.


Don't forget about Prebiotics:

With all this talk about probiotics, please realize that it's quite possible that prebiotics are just as important for gut health.  Prebiotics are basically fibers and resistant starch from various plant foods that FEED your gut bugs and help the GOOD bugs multiply.  On the other hand, sugar in your diet tends to feed the BAD bugs, while fiber feeds the good bugs.

Without getting into excess detail on the topic of prebiotics, just realize that if you're getting a good variety of fruits, vegetables, and nuts, you probably get plenty of prebiotics daily.  It's also important to pay attention to your ratio of sugar to prebiotics.  Basically if you eat more sugar (from candy, sweetened drinks, ice cream, cakes, etc) and not enough fiber, you're probably feeding your BAD bugs more than you're feeding your GOOD bugs, and therefore, you're setting yourself up for gut imbalances and poor health.

In addition to prebiotics feeding your good gut bugs, there are certain polyphenols and other antioxidants that feed your good bugs too... such as certain phytochemicals found in coffee, red wine, pistachios, cocoa, dark chocolate, and other superfoods.

Here is an article I wrote on the gut benefits of red wine.  And here is another interesting article on the gut benefits of pistachios.   And here's an article on the gut benefits of dark chocolate and cocoa.

Please refer to my blog for these articles. 

Other Powerful Nutrients that can help to heal a damaged gut:

• Licorice Root - 500mg once or twice a day seems to be the recommended dose.  Licorice root is not supposed to be used long term, but just for a couple months during a gut healing protocol.
• Digestive enzymes - This is often overlooked, but enzymes can help to FULLY digest your foods, since partially digested foods can add more damage to your gut walls.  I personally use this digestive enzyme from a company that I trust.  It's the most complete digestive enzyme I've found.
• Glutamine - 5 to 10 grams per day added to a drink (I do 5 grams before bed since it is theorized to help improve growth hormone release too).  Glutamine is known to be a direct rebuilding nutrient for your gut walls.
• Don't overlook your gut health!  Remember the old saying from Hippocrates, the father of medicine... "All disease begins in the gut".  That also means that all HEALTH starts in the gut too.

PS -- if you liked today's article, please send this page on to any of your friends, family, or co-workers that would enjoy it.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

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