3 Tips to Eat a Healthier Diet to Lose Weight Faster

If you want to lose weight, we all know that eating a healthy diet should be your first priority. Sure, exercise is important, but diet is king when it comes to lifelong weight management. I hope this article gives you some simple, yet effective ways for you to make healthy changes in the way you eat on a daily basis.

1. Make sure to eat at least some healthy fats in most of your meals. Eating enough healthy fats is very important for maintaining proper fat burning and muscle building hormone levels in your body. Adequate healthy fats in your diet also helps in keeping your appetite under control.

The healthiest sources of dietary fats are raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (highest antioxidant content of olive oils), coconut oil (a great source of healthy saturated fats in the form of medium chain triglycerides), and grass-fed meats (a great source of the healthy fat, conjugated linoleic acid, which can help burn body fat and build muscle).



Try this tip -- eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) 3 times a day about 30 minutes prior to meals. This can help to quell your appetite and give your body some protein, fiber, and healthy fats so that you eat less calories overall at your meals and get more nutrition at the same time due to the high nutrient density of most nuts.

2. Try to eat a high quality protein source with each meal and snack that you eat. Quality proteins from grass-fed meats, grass-fed raw dairy, and even from plant sources such as nuts and beans provides good appetite suppression so you can control your calorie intake easier.

Getting ample quality proteins also helps you to build lean muscle (if you're working out hard regularly) so that your metabolism can run at a higher rate from the increased lean muscle on your body.

Eating sufficient protein at most of your meals also aids your body in controlling blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.

3. Although I do not fully agree with extremely low-carb diets, I do believe that one of the main reasons that so many individuals struggle to lose weight for most of their lives is due to eating excessive processed carbohydrates such as refined grain-based starches and refined sugars on a daily basis.



The natural sugars in whole fruits and berries are ok because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar and have the fiber removed in processing the juice.

In my experience as a nutrition specialist, when people start to minimize their grain consumption (from cereals, bagels, breads, pasta, etc), they start to lose body fat much easier. What I usually recommend is for people to minimize eating grains and focus their carbohydrate intake on fruits and vegetables solely. This simple step alone usually helps people to start managing their weight more easily.

Try to implement these 3 tips for eating a smarter, healthier diet and I'm willing to bet that you'll start to see a leaner body and more energy in no time.

5 Minute Healthy Chocolate Fudge Recipe

If you have a sweet tooth like me, I'm sure you've tried to find ways to still enjoy sweet treats, but also try to make them healthier than typical junk food desserts.

The major problem with most so-called "healthy" desserts is that most companies attempt to make them healthier by reducing the fat content and thereby increasing the sugar content or artificial sweeteners... there's nothing healthy about either of those!

Below is my famous healthy chocolate-peanut-butter fudge recipe that takes only 5 minutes to make and is really simple. The great thing is that I use no added sugars, no artificial sweeteners, and all healthy fat sources. You'll see why below.

My healthy chocolate-peanut-butter fudge recipe (peanut butter can be omitted if you prefer plain chocolate):

• Extra dark chocolate bar (3-4 oz bar works well -- look for at least 70% cocoa content, between 70-85% -- this minimizes the sugar content)


• 4 or 5 Tbsp of your favorite organic nut butter (almond butter, cashew butter, peanut butter all work well)


• 2/3 to 3/4 cup of organic coconut milk (great source of healthy saturated fats from medium chain triglycerides - MCTs)


• 2 tbsp rice bran (additional healthy fiber source)


• 2 tbsp oat bran (more healthy fiber including soluble fiber)


• 1/2 cup raw pecans, almonds, or walnuts (yes, more healthy fats, antioxidants, and tons of vitamins/minerals)


• 1/2 cup dried cranberries or raisins (optional based on your tastes)


• 1 tsp vanilla extract


• a little stevia to lightly sweeten (stevia is a natural non-caloric sweetener as opposed to harmful artificial sweeteners)

Start with the coconut milk, nut butter, and chocolate bar in a medium saucepan and put it on the lowest heat possible. Continuously stir as the chocolate, coconut milk, and nut butter melts together. Once these melt together add in all of the other ingredients and stir together very well.

Once everything is mixed well together, spread the mixture onto some waxed paper laid out in a baking dish and throw it in the fridge to solidify.

Now you have some of the healthiest chocolate fudge ever known to man!

Keep in mind that you still need to keep your serving portions small because this is still a calorie-dense snack even though it is super-healthy. The good news is that it is lower in sugar and calories than typical fudge and has loads more nutrition than any typical fudge.

Enjoy!

Check out these 5 tips to Get a Flat Stomach faster with no bogus diet pills or useless "abdominizer" gadgets.

Good luck with your fitness goals!

3 Veggies That Help to Burn Stomach Fat

Specific vegetables that actually help to stimulate the burning of stomach fat? Sounds crazy right?

Well, check this out below and you'll see why it's not so far fetched.

First, one fact that you may have not realized is that there are certain chemicals in our food supply and in our environment, such as pesticides, herbicides, and petrochemicals that have an estrogenic effect inside our bodies. This problem can increase belly fat on both men and women, so pay attention.

These are called xenoestrogens, and exposure to them from these chemicals in our food supply, water supply, and the environment is one factor that can actually stimulate your body to hold onto belly fat. The problem is that in today's world, even if you eat organic and live in a relatively low-pollution area, it is almost impossible to not get at least some degree of daily exposure to xenoestrogens. They are even in household cleaners and cosmetics!

So how can you fight against these xenoestrogens so that they are not forcing your body to hold onto stomach fat?

Well, that's where these specific types of vegetables that I'm going to show you can help.

There are many classes of vegetables, teas, spices, etc that have compounds which can help to fight against the effects of xenoestrogens. However, one of the most powerful classes are cruciferous vegetables such as broccoli, kale, brussels sprouts, cauliflower, cabbage, etc.

These types of cruciferous vegetables contain very unique compounds (phytonutrients) such as indole-3-carbinol (I3C) that can help to combat the effects of xenoestrogens in your body, and therefore, can help you to burn abdominal fat more effectively.

As if you needed another excuse to eat more broccoli and cauliflower... Now, you can add losing stomach fat to the list!

Now here's the cool thing...

On this link, I'm going to show you my program that explains specific teas, spices, and other sources of these unique compounds that help to fight against xenoestrogens and help you to Burn Belly Fat faster and more effectively.

Enjoy, and good luck with your fitness goals!

Bodybuilding Concentration and Visualization

Visualization and sports/ physical activity have gone hand in hand for centuries. Since the beginning of recorded athletic events, history tells us that the competitors used what we now called visualization or visual imagery.



In the early days of bodybuilding competitors realized that the mind is greatly responsible for their degree of progress. The famous Mr. Olympia, now Governator of California, Arnold Schwarzenegger has always emphasized that success in bodybuilding begins in the mind.

Concentration, or focused attention, is a key to achieving almost anything in life, and bodybuilding/ weight lifting is no exception. Regardless of how intently you apply yourself physically to the completion of an exercise, you will never meet the high standards that you need to meet in order to gain size and strength, unless your mind it totally focused on the exercise. It is a common flaw of all people that being able to focus 100% on one thing, at one time is almost impossible. There always seem to be other intrusions enter the mind: financial woes, relationship issues, doubt in yourself, lack of time…

These distractions are necessary, but as you continue to progress in your goals to succeed as a bodybuilder, you will become better and better at keeping out and ignoring these distractions.

The following 10 steps will help you hone your skills in order to concentrate on your bodybuilding success.

1. Try to block out all negative thoughts. This means ALL negative thoughts.


2. Always think about your training in a positive, encouraging manner.


3. Keep your mind on the workout. When in the gym, don’t think about anything but success in the gym.


4. Plan your workouts so you won’t be interrupted or distracted. This could include not working out next to the classroom during the bikini boot camp.


5. Don’t make excuses to miss a workout.


6. Make every exercise mental as well as physical.


7. Go to the gym to work out. Be nice, but make it clear that you are there to train, not to socialize. Wearing headphones will cut down on chit chat.


8. Have a plan. Develop a workout plan for the day’s workout so you will know what you have left to do, and what you have already accomplished.


9. Look forward to training. You are doing it for a reason, look forward to the benefits of successful training.


10. Use the visual imagery technique. Force your mind and will power to push your muscles.

Use these tips and stay focused.