Author Archives: cofiant

Corn Syrup destroys Your Brain, and Your Ability to use it.

Some foods you are probably eating on a daily basis can actually cause DAMAGE to your brain over time.

In this article, we’ll explore the foods that HARM your brain vs foods that PROTECT your brain.

This article is based around an article by Mike Geary – Certified Nutrition Specialist
Co-author of the best seller: The Top 101 Foods that FIGHT Aging

First, the BAD NEWS

Certain foods your eating can do a lot of harm your brain, both by impairing learning ability as well as impaired memory response. Even worse, the wrong food and drink choices throughout your life can even lead to the terrible and deadly disease called Alzheimers.

A friend of mine just told me that her father died of Alzheimers, and it was just a terrible disease where he didn’t even know who she was anymore towards the end of his life. It’s time our society started to take degenerative diseases like Alzheimers, cancer, and heart disease more seriously throughout our lives, and not just once it becomes too late. Even in our 30’s, 40’s, and even our 50’s, the choices we make with our daily food can PREVENT these terrible diseases from starting.

So let’s get on with the topic of foods that harm your brain, and what you can do about it…

Food No.1 that HARMS your brain: Fructose

In 2012 UCLA published a study in the Journal of Physiology, researchers found that a diet high in fructose over time can damage your memory and learning ability.

Beyond the harm to your brain, it’s well known in the research world that a diet high in fructose can also cause insulin resistance in your body over time, and can lead to type-2 diabetes and extra body fat. Also it has been found, a high fructose diet also adversely affects your triglyceride levels in your blood as well as small dense LDL particles that cause plaque in your arteries.

So what we have here is high-fructose intake = impaired memory and learning in your brain, increased risk of diabetes, and increased risk of heart disease. Oh, and we forgot to mention extra abdominal fat too… Yum – so who wants another can of soda pop or a large bowl of corn syrup sweetened ice cream!

The average person eating a modern western diet of processed food consumes a LARGE quantity of fructose without even knowing about it, from all of the soft drinks (high fructose corn syrup typically), sweetened juice drinks, orange juice, processed junk foods such as cakes and candies, as well as the High Fructose Corn Syrup that’s added to store-bought salad dressings, breads and cereals, and even condiments like ketchup.

Also many sports drinks, even though marketed as “healthy”, can have large amounts of corn syrup or even crystalline fructose as their main sweetener. Sports drinks can be equally as bad as a soda for your body and your brain. Don’t be fooled by the clever marketing showing pictures of pro athletes guzzling this stuff, they get paid for it. It does not mean that they drink it.

Please note that agave syrup which is marketed as a “healthy” sweetener, is one of the most concentrated forms of processed fructose in sweeteners as well. I would personally stay away from agave sweeteners as much as possible unless the amounts are very small.

All of these fructose-laden foods and drinks are easy to avoid though if you choose to eat consciously… for example, make homemade salad dressings from your favorite olive oil and vinegar with added spices, or choose to drink unsweetened iced tea with lemon instead of sweetened drinks or juices. If you have to use a lot of ketchup (which is usually full of sugar), try to reduce the quantity by mixing with mustard or hot sauce, which typically don’t contain HFCS sweetener in any significant quantities.

Last thing to note about Corn Syrup also known as fructose… Yes, natural whole fruits do contain fructose, but generally they contain smaller quantities of fructose than you would consume in a sweetened juice drink, soft drink or sweetened junk foods. The phytonutrients, antioxidants, and fiber that’s contained in most whole fruits counteracts any negative effects of fructose. I personally try to eat no more than 1-2 pieces of fruit a day due to the sugar and fructose content of larger amounts of fruit.

Here’s a trick: Did you know that limes and lemons contain virtually zero fructose, and there is only about 3-4 grams of total carbs in a whole lemon or lime, whereas a typical orange can contain upto 6 grams of fructose, and 25 grams of total sugar per fruit. I squeeze lemons and limes daily into either water or teas for a healthy flavorful drink. Fresh lemon juice has even been shown to control blood sugar response from a meal… another great bonus.

Other Foods that HARM Your Brain:

As you probably already know some of the harmful health effects of these foods, but long term effects on your brain are yet another…

Trans fats — are strongly inflammatory in your entire body including damage to cell membranes throughout your body. You must avoid hydrogenated oils in processed and deep fried foods. Eating too much trans fat can harm your cell membranes… but eating more healthy fats can help reverse that harm. We’ll show you 11 of the healthiest (and delicious) fat sources that can balance your hormones and protect your cell membranes.

Mercury — studies show that mercury from pollution (coal burning plants are the biggest source of mercury pollution to air and water) and from fish that are high on the food chain such as tuna, shark, swordfish, etc can possibly cause long term negative effects on your brain. Limit these types of fish to a couple times a month and focus more on fish such as salmon, trout, and many other types of smaller fish to reduce your mercury load.

Wheat-based foods — In his groundbreaking book, Wheat Belly, Dr William Davis makes a very convincing argument that wheat has addictive properties that act on the brain. Wheat contains compounds termed “exorphins” that have an effect in your brain similar to opiate drugs. This explains why some people have such a bad time giving up their favourite breads, cereals, pasta, and muffins because these foods are mildly addictive.

I know personally from past experience that if I have have a pasta dinner, I’ll go back for a second helping, and then a third, as I just can’t seem to stop eating the stuff. Then hours after dinner, I’ll get cravings for more carbohydrate based foods or sweets. But if I skip the pasta and just have meat, veggies, and salad, I find myself totally satisfied after dinner with no cravings later at night.

The good news is

There are plenty of superfoods, herbs, and spices that can protect your brain and your other organs too! Turmeric is one of the highest antioxidant spices that also exhibits brain-protecting effects? In India, where curry containing turmeric and other spices is eaten daily, rates of Alzheimer’s disease are among the lowest in the world, proving some of the brain-protecting effects of turmeric. Theres more on Turmeric in the infographic below.

In addition, the powerful fatty acids DHA and EPA omega-3 fats in fish oil has been proven in countless studies to protect your brain from damage.

Do you want to know more

I’ll show you how to find dozens of delicious foods, spices, herbs, and unique nutrients that PROTECT your brain, joints, organs, and skin from aging. All you have to do is purchase my book: The Top 101 Foods that Fight Aging

Learn 52 brilliant tricks to counteract the 3 most harmful processes contributing to faster aging in your body, glycation, oxidation, and inflammation.

How to use 5 tasty “fatty” foods to protect your skin from aging and give it a more youthful appearance. You’ll also be surprised to know that even some saturated fat sources can be very beneficial for you!

These nutrients and super foods can be found at most food stores, and can help PROTECT your brain from aging, HEAL your joints, reverse or prevent type 2 diabetes, normalize your blood pressure, SLOW the aging of your skin, FIGHT against developing cancer, FIX years of digestion problems, and even help to BOOST your metabolism.

More amazing facts about Turmeric

4 Ways Turmeric May Improve Your Health

Try Wheat free foods for better health

The gluten contained in wheat products can cause or contribute to digestive disorders and joint problems. If you suffer with either of these conditions, a wheat free diet may be just what you need to ease those uncomfortable symptoms. Do you need another reason to consider going wheat free?.

Eliminating this food out of your eating plan can also help you drop those unwanted pounds (I guess that got your attention).

Millet for Gluten Free Diet
Millet is commonly used as a wheat substitute in both gluten free and wheat free diets, as well as foods such as quinoa, brown rice, and sprouted grains.

A wheat free diet is often confused with a gluten free diet. Although wheat products contain gluten, these two types of diets are not the same thing. When you’re on a wheat free diet, you are simply eliminating all foods that contain wheat. When you follow a gluten free diet, you not only give up wheat, you also need to eliminate barley and rye as well.

Digestive problems and wheat consumption

The symptoms of irritable bowel syndrome vary from person to person, and they can come and go. Gluten intolerance has been shown to make IBS symptoms. Since gluten is discovered in wheat, eliminating it from your diet can help decrease the symptoms.

You don’t have to have irritable bowel syndrome, for wheat to cause digestive problems. When you consume wheat, it can clog up the intestines and make digestion difficult. A wheat-free diet can encourage a wholesome digestive tract by allowing nourishment to flow through easier.
Go Wheat-less and Drop a Few Pounds

Wheat is found in bread, pasta, baked goods, pasties, cereal, beer, ice cream, pizza’s, gravies and other processed foods. These types of foods have no nutritional value and they make it hard for you to lose weight. On top of all those empty calories you get when you load up on processed wheat products, you ingest all kinds of unhealthy chemical additives, think insecticides pesticides etc.

When you boot wheat out of your diet, there’s nothing left to eat but lean meats, fish, poultry, fruits, beans, nuts, legumes and vegetables. These foods are nutrient rich and are lower in calories than processed foods. When you choose healthier foods, you automatically reduce your calorie intake, so you have an easier time slimming down.

Eliminate the Wheat to Reduce Joint Pain

Gluten can hinder your body’s defenses against joint pain initiated by osteoporosis and osteoarthritis. If you have either of these ailments, a wheat-free diet may help decrease discomfort. Also, when you suffer from joint pains, being overweight will intensify the pain, there’s more pressure on the joints, they wear out faster. The reduction in weight from a wheat free diet will take some of the force off of your joints and help alleviate the agony and increase your mobility.

When you’ve been consuming wheat all of your life, the prospect of eliminating it from your diet can be daunting. If going wheat-free is difficult for you, try taking small steps. Start by cutting your intake by half. After you have done this for a while, continue to reduce the amount of wheat you consume. Before you realise it, you’ll be wheat-free and on the route to better health.
As a treat and delicious meal, try the following wheat free recipe:


Serves 6

1 litre of stock-either chicken or vegetable – ensure that any stock cubes are gluten free
1 tablespoon olive oil
3 finely chopped shallots
Sea salt and freshly ground black pepper
2 cloves of garlic, finely chopped
400g risotto rice
255g mushrooms, cleaned and slices.
Small handful of thyme, picked and chopped
1 tablespoon of olive oil
a handful of parsley freshly chopped
100ml dry white wine
25g unsalted butter
50g freshly grated Pecorino or Parmesan cheese

First prepare the mushrooms, by heating a tablespoon of olive oil in a frying pan. Once hot, add the mushrooms and the thyme. Toss them for about a minute, until cooked, which should take approximately three minutes and then season with salt and pepper. Place to the side off the heat and prepare the risotto.

Heat the stock. In a separate pan heat a tablespoon of olive oil and add the shallot, a pinch of salt and sweat for about three minutes. Add the garlic, fry for another minute and then add the rice.

While you’re slowly stirring the rice so that they’re all warm, add the wine, stirring continuously. When the rice has absorbed the wine. Add the mushrooms and stir until the rice again absorbs the moisture from the mushrooms.

Add a cup of stock and stir continuously, until the liquid is absorbed. Continue doing this until you use nearly all the stock, and the rice is soft, but with a slight bite, rather than mushy.

Remove from the heat and season to taste, add the butter, cheese, most of the parsley, leaving a bit for garnish and stir gently.

Serve with the remaining parsley sprinkled on top.

Butter: Good Fat or Bad?

Is Butter good or bad for you. Most people are often shocked when they see how much butter I use, and consume in one day. But I know the real truth; Butter is a good fat and can actually help you lose weight.

Unfortunately, people are nowadays are thinking butter is unhealthy, this is a very common misconception. People still think that butter and saturated fats are the reason heart disease is one of the top killers in this country (and in the developed world). The truth is that it’s not the natural fats that are causing this epidemic, its the sugar, especially corn syrup (Fructose) used in processed and packaged foods, and the over-consumption of refined oils that are causing so much disease. (you can add Diabetes, High Cholesterol and High Blood Pressure to this list as well).

Butter, is rich in butyric acid, which is a short-chain saturated fatty acid [1] that is produced by our gut flora, and is used for energy by the cells in our colon. It has now been found to be a major contributor to a healthy metabolism, helps to control our blood lipids and our insulin sensitivity. One study found that mice fed with butyric acid supplement had a 300% increase in their insulin sensitivity.

Butyric acid is anti-inflammatory, is anti-cancer,  has anti-stress properties and is being studied to cure all kinds of problems including leaky gut, and a host of autoimmune diseases. In fact, it’s now believed that some of the metabolic problems that are plaguing us today are not only relieved by butyric acid, but could indeed be caused by a lack of that precious fatty acid in the first place.

1. Did you know that during the 60 year period upto the 1970’s, the proportion of traditional animal fat in the American diet declined from 83% to 62%?

2. During this same time butter consumption plummeted from 18 pounds per person each year to 4 pounds per person each year.

3. During the past 80 years, the consumption of dietary cholesterol intake has increased only one percent.

So why all the heart disease?

1. During the same period, the average intake of dietary vegetable oils (margarine, shortening, and refined oils) increased by about 400%.

2. During the same period, the consumption of sugar and processed foods increased by about 60%.

3. In the same period of time 70% of the western world became deficient in magnesium. (But we will talk about this in another article soon).

Those are the facts, but there’s never better proof than the results I see with my clients and my readers. When people finally stop eating margarine, refined oils, “fake” butters, sugar and processed foods, their health sky rockets! I mean, it gets better, greatly improves, and elevates to a new levels. Not to mention all the ugly body fat they lose off their body.

It’s important to mention that the butter I use is organic and grass fed. It has this beautiful deep yellow color and is not white like most conventional butters. It has gone through minimal processing and has no added growth hormones and antibiotics.

Now that I told you butter is OK to eat, here is a delicious chicken recipe you can try for yourself:

Chicken with butter dressing


  • 2 large chicken breasts (approximately 1 lb of chicken)
  • 6 Tbsp of melted butter
  • lemon juice from 1/2 large lemon
  • 1/4 cup olive oil
  • salt, pepper and garlic powder to taste


Melt 1 tbsp of butter in a large pan. Season the chicken breasts with salt, pepper and garlic powder. Cook the chicken breasts in butter covered on very low heat. Do not let the butter get brown. Pour the lemon juice in a separate bowl. Slowly stir in the remaining melted butter as you stir the mixture. Then slowly add the olive oil as you stir mixture. Season with salt, pepper and garlic powder. Pour the “dressing mixture” over your cooked chicken breasts.

You can read more recipes such as the one above in Mike Geary’s ebook the Truth about Six Pack Abs which is packed full of nutrition advice, and healthy lifestyle.

Six Pack Abs





Ref [1] Short Chained fatty acid formation at fermentation of indigestible carbohydrates: Henningsson, Bjorck, Nyman. Scandinavian Journal oj’Nutrition/Nuringsj’orskning ~ol45:16.5-168,2001

Eating Coconut Oil can help you Lose Fat

Coconut Oil is a wonderful healthy food that has been shown to increase metabolism and assist in burning unwanted fat off your body. It is a wonderful superfood, that has been around for centuries and a great addition to any fat burning meal plan.

Unfortunately, some people have a really hard time believing that coconut oil is not “fattening” or “dangerous”. Including many in the health industry, but thankfully that’s all changing.

We have all been falsely led to believe that fat. Especially saturated fats, are the cause of our weight gain and health problems. This is only partially true. There are some fats like hydrogenated oils and vegetable oils can contribute to heart disease, and weight gain. But good fats, such as coconut oil, butter and olive oil, are actually great fats for our bodies. Just consider how much healthier people were in the late 1800’s and very early 1900’s. Heart disease was almost unheard of over a hundred years ago.

Let’s put some of these bizarre MYTHS about coconut oil to bed right now, once and for all.

Myth 1 – Coconut Oil contains a lot of fat so it must be fattening.

Truth – Not all fat makes you fat (I want to get this printed on a t-shirt). Certain fats do cause you to put on weight, but other good fats will actually burn unwanted fat off your body, and accelerate your metabolism.

Myth 2 – Coconut Oil contains almost all saturated fat so it must be bad for you.

Truth – Saturated Fat is not the cause of heart disease, weight gain and high cholesterol. It has been falsely accused, and it is SUGAR that is Enemy Number One.

(To read more details about how fats can be healthy and the history of dietary fats, read my  post Butter: Good Fat or Bad?)

Myth 3 – Coconut Oil should be avoided by those who are at risk for heart disease

Truth – The fat in coconut oil is one of the healthiest oils you can consume (yes, even for those with heart disease). It is rich in lauric acid, approx 50% of the fatty acid content. Which is well known for its anti-viral, anti-bacterial, and anti-fungal properties (lauric acid is also contained in cow’s milk). Also it contains no trans fat. The saturated fat in coconut oil is different, in that it is of the medium-chain fatty acid (MCFA) variety. The body digests MCFA’s more easily and sends these fats directly to the liver where they are immediately converted into energy. Also the brain loves to use MCFA’s. Now isn’t that great? A fat that is used to make energy instead of storing it on our bodies.

Recently in this update Coconut oil is being used by some people to treat their elderly relative for Alzheimer’s disease, see this UK newspaper report.

I highly recommend everyone use unrefined, organic coconut oil for their cooking. About a single table spoon is more than enough for most cooking. You can even use it raw if you like as I think, it tastes amazing! I usually have about 2-3 total table spoons per day which is a perfect amount for a fat burning eating plan.

If you have a hard time finding coconut oil in your local supermarket, Available here for readers in the U.S.A:

Now go right ahead and start enjoying your coconut oil and reap the fat burning effects right away.
Why not see what Mike Geary has to offer on such foods whilst dieting in his fat loss program.

Muscle on a low protein vegetarian diet

There are many reasons why you should all consider becoming a vegetarian and they are:

  •  The negative effects on the environment and the contribution to global warming i.e methane from cattle.
  •  The contribution to world hunger.
  •  Forest clearance for cattle ranching.
  •  The cruelty to animals issue.
  •  The thought of eating dead animal carcasses make them feel ill.
  •  Health reasons.

The question that plagues so many of us, is, “how do you build muscle on a vegetarian diet?” People often wonder if it can be done and I am here to tell you that it can.

First of all, humans were probably intended to be herbivores and not carnivores. Physiologically speaking, we have all the characteristics of a herbivore and none of the characteristics of a carnivore. We have the teeth, jaws, digestive enzymes, low stomach acidity, and the small intestine length of a herbivore. Probably the most disturbing and revolting of those is the small intestine length to body length ratio. Carnivores have a small intestine that is 3-6 times body length. This is because meat goes rotten quite quickly, and needs to pass through the body quickly. Unfortunately, humans have a small intestine length of 10-11 times body length. What this means is that long after the meat has gone off, it’s still in your body rotting away and contributing to untold number of diseases.

When you add in all the chemicals and other unhealthy substances that our meat contains these days (just think of the antibiotics and vaccines that the animal receives), oh and how about growth hormones, pain killers etc. You can see that eating meat might not be in the best interest of those interested in remaining healthy long into the future.

With that out of the way let’s move on to the question of how to build muscle on a vegetarian diet. As I have mentioned plenty of times in the past, and I will say it again that high protein diets are a scam. You really don’t need that much protein to build muscle. Although many people thought he was off his head. Mike Mentzer first told us that, back in the mid 90’s. I once asked him his thoughts on protein intake, his reply was “That’s the biggest scam under the sun! Nobody needs that much protein. Muscles are 70% water. The only reason you read about the benefits of high protein area because that’s what everybody sells! Well It’s all a big lie!”

Say what you will about Mike, but I think he was ahead of his time and you have to respect him for that.

In all fairness, having  a vegetarian lifestyle should not affect your strength gains at all. In reality it shouldn’t really affect your size gains much either. As you know, you need a caloric surplus to build muscle. To do this as a vegetarian, you need to focus on good fats like nuts, oils and avocados, starchy carbs like oatmeal, sweet potatoes, pasta and brown rice and for protein sources you will be limited to dairy and fish (if you eat them) or if you are a true vegan- beans, legumes, quinoa, soya, hemp protein, nuts, etc. Even though your protein will be lower than that of most meat eaters you can still build plenty of muscle.

Look at guys in jail. Walk into any prison and take a look at the weight pit. You will see some of the biggest, most jacked guys you will ever see. Ask yourself how many grams of quality protein do you think they eating per day? Very little, I can assure you that. Someone I know, used to be a prison guard, and he told me of how big and strong the guys were. “How can they get so big with no protein” I asked.

He told me that he had no idea because all they had to eat was grits, fake potatoes, rice and a small serving or two a day of very low quality beef, offal or a meat substitute. So maybe they were getting 90 grams of protein per day. Yet they were huge.

You do not need high protein diets to build muscle.

When it comes to adding muscle while maintaining body fat, this is the only area of your regime where you may have difficulty. Because it will be impossible to get all the calories you need from veggies and fruits. You are going to need to pile down the starchy carbohydrates like rice and bread. If you are lean, this shouldn’t be a problem. Because your insulin sensitivity is lower when you are fatter, you may have trouble staying lean by eating all those starchy carbohydrates. This may slow down your size gains because you may end up with a buddha belly in no time.

To combat this problem, I would recommend carbohydrate cycling the way a normal meat eater would do it. Have super high carbs on training days and limit your starchy carbs on non training days. Maybe one day per week, only have vegetables as your carbs and eat nuts, and beans and fish and eggs that day.

Building a great physique on a vegetarian diet is really possible. Clarence Bass and Bill Pearl were vegetarians and a couple other legendary bodybuilders were as well. Robert Dos Remedios, is vegetarian and is a lean 240 pounds and in incredible shape. Jon Hinds is a committed vegan, in his mid 40’s, and is jacked and strong as could be. Georges Laraque – NHL, The greatest tight end in NFL history, Tony Gonzalez is also a vegetarian, it hasn’t done him any harm in the least.

For lots more information and ideas, on how to build muscle especially meat free ideas. Visit Jason Ferruggia’s web site.

Have you got man boobs

Being blessed with man boobs / breasts is often due to excessive body fat levels. But then again it can also be due to high levels of estrogen. Having high levels of estrogen can not only cause you to gain body fat in the chest and lower abdominal area, it can also lead to numerous health issues. Sadly more of us men are suffering from increasingly high estrogen levels, and this is leading to the continued feminization of the male gender as we know it. Lets be honest having man boobs does make you look silly.

If you think you can’t possibly be eating foods loaded with estrogens. Meat and dairy products are laced with hormones, and vegetables and fruits are drenched in pesticides. Once these chemicals are inside the body, they all mimic estrogen. The female hormone that causes estrogen disorders, including breast cancer in women. It literally castrates men.

This has to stop now before it’s too late.

How do you do that, you might ask?

Follow the advice I have pointed out, below, and you will start to get your estrogen levels in check immediately. Hopefully eliminating your need for ever having to call up Kramer and Frank for one of their prized inventions.

1) Don’t eat fake foods. If a cavemen couldn’t eat it, you most likely shouldn’t eat it. All the chemicals, and artificial junk that they put in most foods these days, can lead to increased estrogen levels, and numerous other health problems.

2) Avoid eating and drinking out of plastic containers as much as possible, over time plastics leach chemicals into your food. So it’s a good idea to avoid storing foods in plastic containers, use good old glass ones.

3) Eat only organic foods, pesticide and chemical free, organic produce, preferably purchased from a local farmers market.

4) Avoid all meat and dairy unless you are 100% sure that it is drug free and organic. All of the drugs and hormones that go into most animal and dairy products linger on, and will wreak havoc on your body. Boosting estrogen levels and can lead to heart disease and cancer.

5) Limit your consumption of fish to no more than once or twice per week. Fish because they are high in the food chain, are loaded with toxins such as PCB’s and dioxins that you should really avoid as much as possible. You should also support clean water regulations and laws, and organizations like Waterkeeper.

6) Only drink purified water. Our water quality continues to worsen all the time and is filled with numerous toxins and estrogenic compounds. Filter it, if you can, buy bottled water, but be aware of the plastic bottles.

7) Consume citrus fruits regularly, how ever these can cause problems in people who are susceptible to inflammatory illnesses caused by acidic food, irritating the gut.

8) Eat lots of cruciferous vegetables such as broccoli and cauliflower.

9) If you must drink alcohol try to avoid beer as much as you can because it is highly estrogenic. Red wine is a far better choice and may actually be anti estrogenic, you can also benefit from the reservatrol content.

10) Eat a good amount of organic nuts and seeds. Eating lots of organic nuts has been linked to increased virility in men.

11) Finally, be sure to only train with short, high intensity workouts that actually raise testosterone levels and decrease estrogen. This includes resistance training and energy system work. Unfortunately if you do the wrong training program can actually make things worse instead of better.

To raise your testosterone levels, you need to rid yourself of excessive estrogen, and lose those man boobs for good. Go to Jason Ferruggia’s website, and check out his online Muscle Gaining Secrets program.

High sugar content in low fat foods

It really is vital to stick to unprocessed low fat foods when you are dieting. Staying this disciplined will cut your intake of high fructose corn syrup sweetener, which will help aid in weight loss and at the same time give you more energy. It also going to boost your metabolism, and will make you feel better throughout your day. High fructose corn syrup is added to nearly 70% of processed foods just to make them taste sweeter. So increasing the hidden calorie content.

When shopping read the labels on everything you buy and stick with foods that are unprocessed. In reality fresh fruits and vegetables are some of the best foods you can eat in every day life. They are packed with nutrients and natural energy boosters as well as fiber and vitamins you need to stay on track.

If you’re one of the few people who read the labels make sure you are looking for the terms fructose, and no added sugar.

When many food manufacturers take out the fat they tend to pack it with sweeteners to make the flavor taste good. (Believe me unprocessed foods tastes a lot better).

So just simply buying foods that state they are low fat or fat free does not guarantee you are better off then buying those items. Many of those fat free and low fat foods are packed with twice the amount of sugar to maintain the flavor. (Lets face facts there is enough evidence now. Yo support the facts that it is carbohydrates, not fats that are the are the main causes of being overweight).

When looking at what to eat in a typical day think of the following menu options.

  • Fresh fruit
  • Fresh vegetables
  • Tomatoes still on the vine, rich in monosaccharides – very healthy
  • Chicken which is baked (not fried)
  • Tuna
  • Probiotic Yogurt which is high fructose corn syrup free
  • Oatmeal
  • Eggs
  • Peanut butter (in moderation)
  • Other lean protein
  • Complex carbohydrates which release good carbohydrates into the bloodstream throughout the day

Eating five to six small meals a day of unprocessed foods will help the weight come off your midsection quickly. You will notice an increase in energy and you will feel much better all around. Your metabolism will be quickly recharged, and you will notice a healthy weight loss over your whole body.

Just because you are omitting high sugar content from your diet. It does not mean there are no sweeteners you can use. When you feel like adding a little sweetness to your foods or drinks, choose these ones which are better for you.

  • Brown sugar
  • Molasses
  • Honey
  • Maple syrup
  • Brown rice syrup

High sugar foods have many damaging components to them. For starters they are usually made from corn, which many people are allergic to nowadays. It has a very negative effect on the major organs liver, pancreas, and the organs that naturally help us lose weight. In high doses they can really damage your body, and even in smaller doses it can have negative effects leading to raised blood sugar levels and eventually diabetes.

There’s more information on this subject of low fat foods, in Mike Geary’s book the Truth about Six Pack Abs.

Post workout nutrition for a better body.

Post workout nutrition ideas for healthy shakes, to help build muscle and enhance fat loss.

I was wondering about what is best to consume after a workout, to get nutrients back into my tired muscles. So I emailed Mike Geary who sent me a reply which I based this article on.

Your probably sick of hearing it. But your post-workout meal may very well be your most important meal of the day.

The reason is that when you have finished with an intense workout. You’re about to enter a catabolic state where your muscle’s glycogen is depleted. At this point increased cortisol levels, are beginning to excessively break down muscle tissue. This situation is not good, and the only way to reverse this catabolic state (and promote an anabolic state). Is to consume a quickly digestible post workout meal (can be a shake or smoothie) as soon as you can after training.

The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge into the bloodstream of carbohydrates, and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which carries nutrients into the muscle cells.

Good post workout nutrition should mean that each meal contains between 300-500 calories to get the best response. A good example would be, a 120-lb female may only need a 300-calorie meal, when a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 to a 4:1 ratio of carbs to protein. While the majority of your other daily meals should contain a source of healthy fats. Keep the fat content of your post-workout meal to a bare minimum. Since fat slows the absorption of the meal, which is the exact opposite of what you want after a workout.

When deciding what you want to make for your post workout meal. The first thing to realize is that you don’t need any of these expensive post workout supplement formulations, that all those fancy ads will tell you, that you absolutely need. I prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality with hidden ingredients.

For the shakes, here are some things to keep in mind if you try it…

A good source of quickly digestible natural carbohydrates such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to promote an insulin response that will promote muscle glycogen replenishment, and a general anabolic (muscle building) effect. The more you can do to assist the muscle repair process. The more you will increase your metabolic rate and that can help you to lose fat as well.

The best source of quickly digestible protein is a quality non-denatured whey protein and some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together

  • 1 cup water
  • ½ cup milk (I prefer organic grass-fed milk for max health benefits)
  • one and a half frozen bananas
  • 2 tbsp organic maple syrup
  • 30 grams chocolate whey protein powder – 38 g protein, 72 g carbs, 1.5 g fat, 450 calories.

Pineapple Vanilla – blend together

  • 1 cup water
  • ½ cup vanilla yogurt
  • one cup frozen pineapples
  • 2 tbsp honey (preferably raw)
  • 30 grams vanilla whey protein powder – 35 g protein, 71 g carbs, 1 g fat, 430 calories.

When choosing a good whey protein, you need to realise that the quality vastly differs between brands and types. Most whey proteins are produced under high heat processes that destroy some of the fragile nutritional components of the whey. The best whey I’ve found is this great new grass fed RAW whey protein. As this is from grass-fed cows, it has higher levels of muscle building and fat burning CLA conjugated linoleic acid.

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While your post-workout meals should have quick high glycemic index carbohydrates, as well as quickly digested proteins. Your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.

These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Post-workout meals are great for satisfying even the worst sweet tooth. Since this is the one time of the day where you can get away with eating extra sugars without adding inches to your gut. Instead, it goes straight to the muscles. But only if your workout was high intensity, and involved resistance training for large portions of the body. However if all you did was low intensity cardio, you don’t need to make this type of post-workout shake.

For a more detailed nutritional analysis, with more of these various powerful post workout nutrition dietary strategies. Can be found in Mike’s best-selling No1 rated fitness ebook in the world, The Truth About Six Pack Abs.

The sad truth about most protein powders

If you’ve ever been near a health food store, or even a supermarket, you should know first-hand that there is no shortage of protein powders available today. In an effort to easily increase your daily protein intake, you’ve probably been tempted to buy one, or more of these (or maybe you already have) and made them a part of your fat burning diet plan.

But there’s a problem…

Until now, there has not been a protein powder that I felt confident about recommending, to you or even taking myself (there may be 1 or 2 on the market. But they’re either ridiculously expensive or taste downright awful).

1) – Most protein powders are sweetened with artificial sweeteners. If your protein powder lists aspartame or sucralose as the sweetener…throw it out. These sweeteners are downright dangerous and toxic to your body. They seriously hinder your fat burning efforts. Instead of helping you burn fat by increasing your protein intake, these artificially sweetened protein powders prevent you from losing fat by overwhelming your body with harmful toxins. Throw it away now, – in the bin!

2) – Most protein powders use a low quality source of whey, they are processing it at high temperatures. This method of manufacture completely denatures the protein and decreases the protein value (making it kind of pointless and a waste to take at that point). For commercial reasons it is extremely difficult to find out exactly how your protein powder has been processed.

Well Prograde Nutrition have finally done it. They have finally formulated a Protein Powder that is not only delicious, but one that is sweetened with Stevia (a completely natural sweetener), and that they have only used the highest quality, cold processed whey.

The best thing about the people at Prograde is that they listen! Myself and many other fitness authors that I truly respect were downright honest with them and told them frankly we would not recommend any protein powder with artificial sweeteners in it! Guess what happened? They actually listened and spent months formulating this new product.

This is as much great news for me as it is for you. If I have a protein option that’s going to be easier than scrambling eggs for breakfast or making a full post workout meal, Then I’ll take it! With this new protein powder, I’m going to be able to maintain my current protein intake in a much easier way.

Here are a few of my favorite Prograde Protein Powder Recipes. I will be making regularly with my new batch of Protein powder:

Pina Colada Protein Shake


  • 8 oz. water
  • 4 oz coconut milk
  • 4 ice cubes
  • 3 scoops vanilla protein powder
  • 1/3 cup Pineapple chunks

Mix all ingredients in the blender.

The ideas and recipes for protein shakes are endless. I use either water or coconut milk but you can also use almond milk or rice milk if you’d like. It’s time to get creative, and add a variety of fruits, raw nuts and nut butters for a delicious breakfast, or meal replacement any time of the day.

Easy Protein Oatmeal


  • 1/3 cup oatmeal (dry)
  • 1 cup water
  • 1 scoop protein powder

Cook 1/3 cup dry oatmeal in 1 cup of water. Next mix 1 scoop of protein powder with a little amount of water, in a separate bowl, until it becomes thick. Add the powder and water mixture to the oatmeal. (oats contain beta glucan which are crucial compounds to help the body stay healthy)1 Top it with fresh fruit or raw nuts and enjoy!

To save time, I make several servings of oatmeal at once and keep it in the refrigerator for the next few days. In the morning, I scoop out 1 serving (1 heaping cup full) and heat it up on the stove top. This saves me a few minutes in the morning (every second counts, especially if you add them all up)

Protein Pancakes


  • 1/2 cup oats
  • 1/2 cup Cottage Cheese (if you can tolerant dairy foods)
  • 4-5 egg whites (I don’t like to throw away quality yokes, its wasting good nutrition. So I save them for other recipes, or to add to my next meal. I tried to make this recipe with whole eggs and it doesn’t work as well.)
  • 1 scoop protein powder (vanilla)

Blend all ingredients until the mixture has a batter consistency. Then pour into a frying pan like normal pancakes. I use butter to cook these.

You can add your own items for flavoring… for example

Mix in 1/2 cup blueberries after blending (Blueberry pancakes). Or try adding half a banana before blending for banana flavored pancakes. I also like to add apple sauce, cinnamon and a dab of honey.

These are really easy to make ahead of time, so you can have a nice protein heavy breakfast without a lot of morning preparation.

You can read more on this subject in Mike Geary’s ebook, the Truth about Six Pack Abs.

Ref: [1] Super foods: Beta Glucans..

The realities of fat burning foods

It’s time for a quick trick that will help you safely lose 10 pounds in a short space of time. But first let’s talk about a serious health problem – weight gain with aging. Here is some truths about fat burning foods.
Did you know that runners between the ages of 18 and 50 gain weight at the same rate regardless of the number of miles run per week. The average is 3.3 pounds every 10 years…for a runner. Weight gain as you age is inevitable.

It’s part diet, part exercise, and part gravity. If runners can’t keep weight off by running, what are the rest of us supposed to do? Since we can’t turn off gravity, we going to have to work on the other two.
I have a simple solution that will help you start losing weight safely and naturally. I use it every day. Something to do with healthy eating.

We have a common enemy, everyone that is. That common enemy is processed foods and their condiments. The amount of junk in the form of added sugar in today’s factory-made food, adds to our waistlines, and our western world obesity problem. Life could be so different if we dieted with healthy foods.

It’s one of the reasons I am so passionate about healthy eating.

Let me ask you 3 simple questions:

1. Do you struggle to add green vegetables to your diet?, add some Broccoli, it goes with just about any meal.

2. Do you add unhealthy condiments to veggies? Ketchup, yuk read the ingredients

3. Do you want to lose weight eating healthy food that tastes great?, add a side salad with a little Olive oil

Did you answer “Yes” to any of these questions?

If so, I have a simple solution for you.

And, it’s the exact same solution I use.

Find out exactly what I’m talking about here.

Imagine what it would feel like to lose 5 pounds, 10, 20 pounds.

I remember when I started eating healthy, and lost my first 10 pounds… what an amazing feeling.

– It felt amazing to put on my jeans without struggling.

– The people around me started making comments about how fantastic I looked.

– I was ever so excited about heading to the beach with the family.

Its alright, it’s not your fault. The processed foods that we have been force-fed with for so many years have made it virtually impossible to keep the weight off.
You can read more ideas and tips like the ones above in Mike Geary’s ebook the Fat Burning Kitchen which is packed full of nutrition advice, and healthy lifestyle.