Wednesday, June 26, 2013

Recipe: Blueberry Smoothie

This easy-to-make smoothie is packed with protein and antioxidants to keep you healthy and refreshed! 

Total Time:                    5 min.
Prep Time:                    5 min.
Cooking Time:              None
Preparation Difficulty:   Easy

Ingredients:

  • 1/4 cup 100% orange juice
  • 3/4 cup water
  • 1 scoop Whey Protein Powder, Vanilla Flavor (or equivalent)
  • 1 tsp. finely chopped orange peel
  • 1 cup fresh or frozen blueberries
  • 1 cup ice
  • 1 fresh mint leaf (for garnish; optional)

Preparation:

  1. Place orange juice, water, Whey Protein Powder, orange peel, blueberries, and ice in blender. Cover; blend until smooth.
  2. Pour smoothie into serving glass; garnish with mint if desired

Nutritional Information (per serving):

CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
2213 g1 g35 mg53 mg33 g5 g23 g20 g

Monday, June 24, 2013

The 30 Day Plan To FASTER Fat Loss

Have you ever looked at someone who’s toned, ripped, or doesn’t have that extra pouch and wondered what they did differently?

Or why a thin person can eat whatever they want and not gain weight?

Trust me…

There are many people who are envious of their lean counterparts – partly because they want the thin body – and partly because they may be jealous.

And this may lead to someone going on a diet, a weight loss plan, or exercise plan in order to control their weight, lose weight, or get lean and tone.

For example, each year, roughly one-third of people are on a “diet”…

Now, this time of year, there may be an increase in the amount of people on a diet.

And, although sad, 80 percent of those people will probably fail at their weight loss goals.

Back to the previous questions…

You may be wondering what thin people know that you don’t.

The truth is: what they do know is nothing special at all…

Three Secrets to Keep Yourself Thin

Many people who have lost weight – and kept it off – follow some simple, yet very effective guidelines in order to keep their weight in check.

Things like weighing in regularly (Instead of once a week), eating what they want (and not feeling guilty), and exercising are all tips that may create a positive atmosphere for weight loss and weight maintenance.

But these three tips ahead are some of the easiest things you can include – everyday – which may promote greater weight loss, fat loss, and give you an overall thin, lean, body.

Three Common Tips that Skinny People Practice – Religiously

1. Everyday Breakfast Eaters
A National Registry of former overweight or obese individuals – who lost a good majority of their weight and kept it off – had one thing in common:

They all ate breakfast!

In fact, 78 percent of them ate breakfast – which single-handedly could be the most important meal of the day.

And those who ate breakfast were more likely to be thin and maintain their weight than people who didn’t eat breakfast.

One surprising statistic: those who didn’t eat breakfast, compensated by eating more throughout the day.

And this resulted in them matching the calories of people who ate breakfast.
This may lead to excess weight gain due to an over-consumption of foods.

2. Includes THESE Foods Everyday
One thing that most thin people do is they eat normal foods like everyone else.

But they do this one thing first:

They eat a hearty salad, fruits and vegetables, or water based soups before their meal.

Water-filled foods – which most fruits, vegetables, water-based soups, and cooked grains contain – have been shown to fill you up and make you feeling satisfied.

And this may go a long way to curbing your appetite when your meal comes, or when the dessert round makes its way to your table.

Most fruits, vegetables, and cooked grain have a heaping portion of fiber, which slows digestion, regulates blood sugar, and keeps your weight in check.

3. NEVER Skip a Meal
Along the lines of number one, skipping meals is a no-no among many thin people.

Why?

They know that skipping meals may lead to hunger, which may easily lead to overeating at your next meal.

And that may lead to poor food choices – which may be nothing but empty calories and may even make you hungrier!

What do they do?

Instead of waiting until they are so hungry they feel their stomach will eat itself, they wait until they are ready, then they eat a healthy, well-balanced meal.

They eat just enough food to make them feel satisfied…

They eat slower…

And they include water, to not only fill them up, but properly hydrate their bodies.

Take home message here: DO NOT SKIP MEALS! Your hips, butt, thighs, and abs may end up paying a very dear price!

Read, Learn, Adopt
Losing weight doesn’t have to be a hard experience.

Granted, not everyone will benefit from ALL the tips and secrets out there.

But the key is finding what works for you, adopting those tips, and utilizing them to lose weight and get in the BEST shape of your life.

Adopting one tip per week - or every two weeks - may enable you to slowly take baby steps to losing weight.

And this may lead to better overall weight maintenance, due to slowly taking the weight off, and practicing healthier lifestyle habits.

Remember, roughly 80 percent of dieters fail on one – or MORE – of their weight loss attempts!

Including these 3 tips may help you stay in the 20 percent and could even help you get the body of your dreams!
Before You Go On Your Next Diet, Be Sure To Start Off With THIS >>


By Kevin DiDonato MS, CSCS, CES

Friday, June 21, 2013

The Food Product That Is KILLING You

As a society, we are faced with an insurmountable challenge – to reduce the risk for diabetes.

But, there is only one problem: The rampant use of high fructose corn syrup (HFCS) in food products you may use every day – like soda, processed foods, and even some fruit juices – has simply exploded.

Recently, the producers of HFCS decided they wanted to back away from the negativity and rename it as corn sugar.

And this was met with tremendous resistance.

You see, they were trying to make the comparison that HFCS is no worse for your health than regular table sugar.

But the truth is: they are NOT the same.

HFCS has been shown to negatively impact your health and wellness.

For example, one study showed that HFCS was solely responsible for increasing the amount of new fat surrounding YOUR organs compared to regular sugar use.

Meaning: HFCS increased the amount of disease-causing visceral fat, which could pose a serious health risk for you, your children, and your children’s children.

Now, HFCS has been linked to an increase in not only disease risk, but may be ONE ingredient that increases your risk for diabetes.

HFCS and Diabetes Risk


The introduction of high fructose corn syrup has resulted in massive amounts of people eating this product.

Here are some sad – and significant statistics:

In the US alone – which is the number ONE country in the world for HFCS consumption – the average person eats 55 pounds worth of HFCS per year.

That’s over ONE pound a week!

And, that may be one reason why the US has the highest population of people living with diabetes.

The second leading country – Hungary – consumed 46 pounds.

Other countries where the consumption of HFCS is high: Canada, Slovakia, Bulgaria, Belgium, Argentina, Korea, Japan, and Mexico.

And each of these respective countries may carry with it a high population of diabetics.

According to a new study that was just released, the authors came to some very serious conclusions regarding the high consumption of HFCS and diabetes risk.

Here’s what they found:

They found in the countries with the highest consumption of HFCS, there was a 20 percent greater prevalence for diabetes (more people living with diabetes) than countries that consumed the least HFCS.

And, after making adjustments and correlations for BMI and other factors, the relationship between HFCS and diabetes remained the same or got stronger.

They concluded:

“These results suggest that countries with higher availability of HFCS have a higher prevalence of Type 2-Diabetes independent of obesity.”

Avoid This FOOD at All Costs


As a global society, we have a big problem with the sweetness of food.

If it’s not sweet enough, we look for other ways to sweeten it – and that includes adding HFCS to drinks and processed, boxed food products.

Not only could this have led to a bigger, more overweight society, but it may have also caused an explosion in the rate of diabetes.

Yes, sugar and HFCS together may have both contributed to the increase in diabetes, but the use of HFCS may have taken things to a whole new level.

In one study noted earlier, the use of HFCS, when compared to sugar, resulted in a greater amount of fat accumulating around your organs (visceral fat) which may increase your risk for diseases such as heart disease, and yes, diabetes, amongst others.

And according to this new study, countries that have a high consumption rate of HFCS showed a higher prevalence towards Type 2-Diabetes.

The best advice: look at your food labels.  If the first ingredients are sugar, corn sugar, corn syrup, or HFCS, then you should move on and find a different product.

Your health – and your waistline – may thank you for it later!

By Kevin DiDonato MS, CSCS, CES


WARNING: The Fish Oil You're Taking May Be TOXIC >>



References:

Goran MI, Ulijaszek SJ, Ventura EE.  High fructose corn syrup and diabetes prevalence: a global perspective.  Glob Public Health.  2013;8(1):55-64.  doi: 10.1080/17441692.2012.738257.

Hofmann S, Tschop M., “Dietary sugars: a fat difference,” The Journal of Clinical Investigation 2009; 119(5):1089-1092

Wednesday, June 19, 2013

The TRUTH About Butter

By Kevin DiDonato MS, CSCS, CES


If you have heart disease, or are worried about having a heart attack, then there are many things that make you nervous.

For instance, eating higher sodium foods may scare you because you’re worried about high blood pressure.

Or, you may stay away from eating bacon, just because it is higher in saturated fats.

The fact is: There are many foods that you should and should not eat if you’re worried about your heart health – or even your overall health.

Now, another food people commonly exclude from their diet – due to the higher fat content and associated rise in blood fats – would be butter.

Doctors, nutritionists, and cardiologists have for years warned about including too much butter in your diet.

Things like higher cholesterol, too much saturated fat, and the fact that butter may increase the risk for heart disease, are all some of the common statements made about butter.

But is it all true?  Does it really boost blood fat levels?

Butter and Blood Lipid Levels


Many people avoid butter due to the increased risk for heart disease.

Why?

Butter has been shown to increase blood fat levels – specifically LDL cholesterol – more than any other oil and spreads.

However, what they don’t tell you – and what you should know - is that the type of LDL cholesterol that is increased is the harmless, puffy, LDL cholesterol that has very little chance of invading your arteries and wreaking havoc on your cells.

This could actually LOWER your heart disease risk – instead of increasing it - like when the other type of LDL cholesterol exists.

Smaller, denser, and more atherogenic LDL cholesterol is what you need to be worried about!

There is the little, dense, LDL cholesterol particle that may become oxidized and may invade your arterial wall, stiffen your artery, or cause an inflammatory response (the first step in the disease process).

THIS is the type of LDL cholesterol particle that raises your risk for heart disease!

Now there is new evidence that shows that although butter may increase your blood fat levels, it may not raise them as high or as fast, as the most commonly used oil – olive oil!

Let me preface first by saying this about olive oil: There is plenty of research out there regarding olive oil and its benefits on heart health.

Many of the studies show that olive oil – due to the type of fats found in the oil – may be beneficial to improving LDL cholesterol levels, and HDL cholesterol levels, therefore improving overall heart health.

This article is designed to show you, that although butter is recommended to be used sparingly or not at all, that it does not alter your blood fat levels like some other products.

And, that you should include olive oil as part of a healthy diet for many different reasons.

With that in mind, consider for a moment how blood fats rise after a meal consisting of butter, olive oil, or a new blend of canola/flaxseed oil.

A new study shows that a meal consisting of olive oil was able to significantly raise blood fat levels more so than the meal consisting of butter.

Why?

They explained that about 20 percent of the fat in butter comes as short and medium length chain fatty acids.

These types of fatty acids are seldom stored by your body and are used directly for energy, which may not raise blood lipid levels as fast – therefore they could be considered a good fat.

In fact, the study noted that hospitals and health care providers often use butter as a way to boost weight in malnourished patients.

Butter and Your Heart Health


Although it is recommended that people avoid butter due to adverse heart health, they should know that butter has many wonderful benefits.

And, as part of a healthy diet, may not increase blood fat levels as high, therefore butter may not be as detrimental as once noted.

The fact is: Butter contains many short- and medium-chain triglycerides, which are easily broken down and used as an energy source.

Since those fats are used, you may not see your blood fat levels increase as fast.

But if they do, there is still hope!

One study, in particular, showed that butter increased benign, puffy, and less atherogenic LDL cholesterol particles (instead of smaller, dense, heart disease-causing LDL particles), therefore it may actually LOWER your risk for heart disease.

Of course, the type of butter you use does matter.

Butter from grass-fed cows – not fed the same corn feed as normal cows – may contain healthier fats in the butter compared to normal cows.

Besides the healthy fats the butter contains, it may also contain more vitamins and minerals when compared to corn-fed cow butter.

And this may reduce your risk for heart disease even further by altering the omega3/6 ratio found in the butter.

So what do you think: is butter really all that evil?



WARNING: Looking For The BEST Fat For Heart Health?  Be Sure To Read This Special Report Before Taking ANYTHING Else >>

References:

Svensson J, Rosenquist A, Ohlsson L.  Postprandial lipid responses to an alpha-linoleic acid-rich oil, olive oil, and butter in women: A randomized crossover trial.  Lipids health Dis.  2011;10:106.

German JB, Gibson RA, Krauss RM, et al.  A reappraisal of the impact of dairy foods and milk fat on cardiovascular disease risk.  Eur J Nutr. 2009 Jun;48(4):191-203.

Monday, June 17, 2013

Are You Making These Three Fat Loss Mistakes?

By Kevin DiDonato MS, CSCS, CES


Sure, you want to lose weight.

But more importantly, don’t you want to lose F-A-T?

If you’re sitting there nodding your head in agreement, then please read on.

For the most part, you may be doing some things right.

You’re probably eating the right way…

You’re probably exercising for 60 -90 minutes per day, most days of the week…

And, you’re probably listening to the advice of others who have lost weight before you, hoping that their advice will help you break through your fat-loss plateau!

Sound familiar?

Well, you’re not alone!

At any given time, roughly 50 percent of all adults are on – or have tried – some kind of diet…

Even some teenagers may also be on a diet – one that you’re on or one they “found” on the internet!

But is it working?

Dieting and the Nation’s Health


Eating right and exercising are all perfectly sound ways to lose weight – and more importantly - fat.

If that is the case, why are there so many overweight adults and children living in this country?

The answer: fast-food, highly-processed and refined carbohydrates, and plenty of added sugar has resulted in an ever-growing population of overweight adults, young adults, and children.

Now, a fraction of those people may be dealing with medical issues that have resulted in increased weight gain, but for the most part, the ease of getting high-calorie, nutrient-dense meals is literally at your fingertips.

And this – in combination with lack of physical activity – may be leading to higher caloric intake and faster increases in fat and weight.

This is a BIG problem!

But what’s even worse: There are things that you may be doing – in hopes that you WILL burn fat – that may be having the exact OPPOSITE effect on your body.

Three Things You’re Doing WRONG to Lose F-A-T

Now, these three things are common mistakes that many people make every day – and they don’t even realize that they are limiting their body’s ability to burn fat.

Not PUSHING Hard Enough


Going through a normal workout, doing a set, and then taking a long break in between to chat with friends or other gym members is NOT going to get you leaner!

The intensity of your workout will dictate how much weight – and fat – you’re going to lose.

The lower the intensity, the less calories and fat you may burn.

The higher the intensity = more calories burned = more FAT burned.

Higher intensity exercise has been shown to maximize calorie and fat burn while sparing your lean muscle mass.

And, it has been shown to burn calories POST workout – meaning the next day or so your body will continue to be a fat burning machine.

Varying the intensity stresses both your metabolic system AND your cardiovascular system, so you get the best of both worlds.

And, higher intensity workouts take a fraction of the time as traditional cardio and strength training programs.

Your Exercise Selection is All WRONG


A lot of people feel that if you modify an exercise to make it harder, then you will burn more and get fit faster.

Well, I’m here to tell you: It may not be better at burning fat!

You see, the basic exercises – squats, push-ups, dips, and crunches – may be modified slightly to boost your fat loss results.

Instead of doing regular push-ups, vary the tempo, pause at the bottom, or speed up the movement, and guaranteed you will feel a noticeable pump, plus the tiny beads of sweat on your head.

Or you can vary the time and reps: Instead of doing your normal 12 – 15 rep range, try doing it for 30 or 45 seconds, concentrating on executing proper form and technique through the whole time period.

Making slight modifications to the basic exercise may not only boost your intensity – but also your calorie and fat burn – taking you one step closer to accomplishing your goals.

The #1 WORST Exercise For Fat Loss


Cardiovascular exercise may be the number ONE worst exercise if you want to burn fat.

This type of exercise is designed to strengthen your heart and circulatory system in order to reduce future risk for heart disease.

It also helps you to burn calories – but only DURING the exercise.

And for many people, this is the ONLY form of exercise they do!

Cardio is good for burning calories, but if you’re not including this in combination with a strength training workout, then chances are you’re not maximizing your fat loss results.

Once again, changing the intensity of the workout may yield better fat loss.

And, including a strength training program that builds lean muscle mass may lead to better overall results.

DON’T Make These Three Common Mistakes


If you’re making these common mistakes when you go to the gym, chances are you’re not going to be making any headway in the battle of the bulge.

Varying your intensity, avoiding mundane cardio, and sticking to changing up your exercise plans, may result in greater weight loss and better overall results.

Adopt smart changes and start seeing the fat melt off your body - TODAY!




The MOST Powerful Fat Loss Nutrients Together In One Place >>