Tuesday, August 20, 2013

Top 55 high protein foods

This post is going to reveal you the top 55 high protein foods that Joel Marion and Josh recommends to eat.

This is a very nice list and I really recommend to try some of these protein sources.

Original article

Hey, it's Coach Josh and I want to talk about my Thermal Burn Technique to burn a LOT more calories during the day... through food—I’m talking about up to 30% more calories from certain foods. I'm also going to reveal my top 55 high-protein foods, so be sure to stay tuned.

As for my Thermal Burn Technique, it works like this: Nutrient-dense foods tend to be more complex. Take proteins, for instance. It takes more energy for your body to digest and use protein than it does for simpler foods like sugars. The thermic effect of protein is the highest of all foods.

After eating protein, your metabolic rate will increase by approximately 30 percent. In other words, if you eat 100 calories of protein, 30 of those will be burned just digesting and using the protein. By comparison, the thermic effect of carbohydrates is typically around 10 percent, and fat is just 5 percent.

Proteins are primarily used as our body's— building blocks. They are most abundant in animal products—lean meats, egg whites, and low-fat cottage cheese are great protein sources. (Protein is also found, to a lesser degree, in beans, nuts, and various grains for you vegetarians out there.) Proteins are found in every cell in our bodies. Our muscles, hair, skin, nails, hormones, and blood all contain protein. And protein is extremely important both to our overall immunity and health.

Protein is also an extremely important (but often overlooked) fat-loss nutrient. Why? Proteins (along with resistance exercise) actually help your body change shape by adding muscle and increasing your metabolism. Remember, the point isn’t just to lose weight. The point is to lose fat, and increase muscle.

With all is this in mind, here are my top recommended high-protein foods. Please be sure to choose grass feed beef, cage-free chicken meat and eggs, and other organic meats whenever possible to avoid hormones and other unnatural additives.

With that said, you don't have to limit your diet to just protein in order to burn belly fat fast.  In fact, you can actually eat certain "forbidden" foods to accelerate your fat loss...the key is knowing which ones to choose.

Learn which foods at this link:
==> "Cheat" Foods that KILL Stomach Fat? (yes, indeed!)

Coach Josh
Josh Bezoni
Co-Founder, BioTrust Nutrition            

Chia seeds: powerful fat burning effect?

What if I told you that you could lose ELEVEN pounds of fat by eating only ONE spoonful of this white food on your breakfast? It may sound too good to be true but I recently went through a very interesting article from Joel Marion describing this superfood.

Joel has been a great motivator for me and helped revisit my current diet from scratch.

Now what is the name of this white food: Chia seeds! You will find below the original article from Joel along with a link to a video explaining why Chia seeds are so healthy for you.

Original article

My buddy Chad Tackett recently introduced me to a "new" superfood that can
burn up to 11 pounds of fat...

...WITHOUT making any changes to the foods you love or anything else you do!

Get the scoop on this new superfood here << Click Here

And you only need ONE spoonful of this white food on your breakfast to:

- Conquer mid-day and late-night cravings
- Control your appetite
- Boost your metabolism
- Keep you feeling fuller longer
- Control your blood sugar

Check out the new video Chad made about how to use this food here:

==> See how you can actually lose belly fat with this new superfood

Keep rockin',

Tuesday, July 23, 2013

CLA: powerful fat-burning effect?

This article will share with you a video from Mike Geary's that explain what food could possibly be the MOST powerful "fatty" food that helps to boost your metabolism and flatten your stomach... It contains some VERY unique nutrients that cause a shift in your fat-burning metabolism: CLA or conjugated linoleic acid.

You will find the video link below. The video also include tips and a 21-day fat-burning plan.


Nuts and fat burning hormones

As you may know, nuts are very high in fat and calories. This means that your initial reflex might be to avoid them. However, this article snippet from Mike Geary's explains why nuts are very healthy and can in fact help you achieve your fat-burning goals when consumed wisely.

"Fatty flat-belly food: Nuts:  Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias, etc --  Yes, this is yet another "fatty food" that can actually help you burn belly fat!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micro-nutrients such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in fat loss.

Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.  My favorite healthy nuts are pecans, pistachios, almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.

Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.

Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.

One of the little "tricks" that I've used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner.  This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal instead of going into your meal famished and overeating."

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Avocados: can it improve your good cholesterol?

Here is another post that will share Mike Geary's view on super-foods such as avocados. Did you know that avocados can improve your good cholesterol? You may think of them as a high fat "fruit" but I recommend to revisit this "fatty food" and introduce it to your current diet. You will find below the original article snippet from Mike's newsletter.

"Fatty flat-belly food: Avocados -- Even though avocados are typically thought of as a "fatty food", they are chock full of healthy fats!  Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants

Avocados have even been shown in studies to improve your good HDL cholesterol levels.  Not only that, but including avocados on a salad increases your absorption of certain vitamins and antioxidants in the other veggies in the salad by as much as 5x or more... this is due to the healthy fats in the avocado that are necessary for the proper digestion and absorption of some vitamins and antioxidants in veggies.  So don't have a "fat-free" salad... include healthy fats like avocado and olive oil with your salad and you'll absorb MUCH more nutrients from the veggies.

Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.

The quality dose of healthy fats, fiber, and micro-nutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that fat burning!  I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean."

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Potatoes fat-burning secrets

This post will share with you what I learned recently from Mike Geary concerning potatoes and its health benefits. Like many, I always though potatoes were bad for me given their high glycemic index and potential to spike insulin.

Since the reading of this article, I have now added potatoes consumption on my "cheat" days.

The following article is the original transcript from Mike's newsletter and I recommend to read it fully. You will also find at the end of the article tips on how to eat LOTS of carbs and NEVER store them as fat on your body.

Original article

"Many people think they need to avoid foods like white potatoes
in order to burn off body fat.

After all, they have a high glycemic index, which means they can
spike insulin and potentially take your body out of a fat-burning

Additionally, they’re high in complex carbohydrates so people
automatically assume they need to be avoided.  This may be true
for sedentary people.

However, if you’re consistently using higher intensity exercise
you should NOT be afraid of this all-natural starchy carb.

Believe it or not, potatoes can actually be one of the best foods
to eat to get lean muscle and a flat stomach, BUT only if you use
them in a smart way.

And potatoes are a MUCH healthier form of carbohydrates than
wheat (bread, pasta, bagels, etc) because potatoes don't contain
inflammatory gluten and other anti-nutrients that wheat contains.

Here are 3 dirty little fat-burning secrets about that you probably
NEVER knew about potatoes.

#1: They fuel Glycolysis.

All natural white starches, like potatoes, contain the purest glucose molecules that fuel our “anaerobic” activity.  So if you’re using intervals, intense weight training, or ANY type of high intensity metabolic circuits, potatoes can help fuel a VERY important process called glycolysis.

This will fuel your body’s ability to more “efficiently” use other carbohydrates as energy and enhances the production of ATP (our bodies’ primary energy source).

#2: They replenish glycogen and help reset our fat burning hormones

If you constantly keep your carbs low, it will only take about 72 hours to drain glycogen levels (the energy stored inside your muscles and liver).

This is a great short term approach for fat-loss, but it can put you in a “trick bag” because you’ll suppress your fat burning hormones, which will put the brakes on your fat loss over time.

So by regularly consuming the type of starch from potatoes, you’ll help reset the fat-burning hormones that keep your metabolism “happy”.

Additionally, you’ll replenish depleted glycogen levels to sustain you with adequate energy for your workouts and living everyday life.

#3: They help promote an “anabolic” environment

When you engage in regular high intensity exercise sessions your body can release more stress hormones (cortisol) and tend to go into a catabolic state.

This can cause you to lose precious muscle tissue and slow down your metabolism (i.e. Metabolic Slowdown).

But if you’re eating more all natural white starches (from potatoes), you’ll keep your metabolism humming along and prevent muscle loss by keeping your body in an “anabolic” environment.

This is often referred to as anabolism.

Now you can probably see why I personally prefer “white” starches, like potatoes, after my workouts.

They come straight from nature and contain the purest starch and glucose polymers our bodies need to fuel anaerobic activity.

ALL of this will help you speed up recovery, control your hormones, and improve your insulin sensitivity.

Also, many times the pure amylopectin starch found in the white stuff is less problematic than a starch containing gluten or lectins that you get from whole grain / whole wheat foods. 

Another solid reason to eliminate processed grains and go with the all-natural “white stuff” if you exercise.

All of this means one thing -- potatoes can help you increase fat burning and create a healthier metabolism.

Now I know you won’t get this advice from Dr. Oz or your local personal trainer, but this is what REAL nutrition is all about.

Just make sure you always combine starches with a lean animal protein and try to eat them AFTER high intensity exercise so they can work their metabolic magic during your post workout window.

But remember, if you’re sedentary the rules change...

I recommend you limit your intake of starchy carbs if you're sedentary because your metabolism simply doesn’t need as much glucose.

However, if you’re are a hard exerciser, here are 3 simple steps you can use to eat LOTS of carbs and NEVER store them as fat on your body

=> How to eat LOTS of carbs and NEVER store them as fat (3 simple steps)"

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Wednesday, July 10, 2013

How to flatten stomach in 36 days | Fruit for fat loss? | Do you eat bacteria?‏

This post will share with you a consolidation of great articles that I got from Mike Geary's newsletter.

If you want to get aggressive with your fat loss goals this summer, be sure to check out this post about a very unique new 36-day protocol that's tested and proven to help you lose significant body fat in only 5 weeks:

How to flatten your stomach in 36 days (aggressive new protocol, super-effective)

Interesting Health Stories:

* This fruit increased fat loss after 12 weeks (study results)

* These 3 artificial-sounding ingredients are actually GOOD for you

* Beware of these TOXIC protein bars (do you eat this type?)

* Are you feasting on bacteria?

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