Welcome To The 8 Week Challenge

Welcome to the 8 week challenge.

Lets get you started.

The program is laid out in a very simple format with instructions below. All you need to do is follow the steps and download the various resources and start planning out your meal plan for the 8 weeks.

Once we figure your ideal weight and goal weight you can start to build a custom plan that you can follow for the 8 weeks.

In addition to the meal planning steps we also have educational resources for you to learn from.

We cover mindset, exercise lifestyle and many other things that will help you on the journey.

How To Get Started

Step 1: Go to this website and work out your Ideal weight based on science

Click Here

Step 2: Work out your ideal daily calorie intake.

Click Here

Step 3: Download the meal planner template

Click Here

Step 4: Download the clean recipes cook book and start picking meals to fit your calorie budget.

Click Here

Educational Lessons

Exercise

Start Module 1

Cardio Vascular Exercise

Any exercise that is geared towards the heart or lungs are considered Cardiovascular Exercises. The most common type of cardio exercising are walking, running, and jogging. All these cardio exercises reduce the risk of heart disease. Basically these cardio workouts will improve blood cholesterol and triglyceride levels, while improving basic heart functions. Cardiovascular exercising can also reduce the risk of osteoporosis and improve muscle mass. On the average of just 30 minutes minimum a day will increase the health of the heart.

By using a scheduled cardio workout or just fitting the exercises into your daily routine will definitely have a great effect on your overall health.

Cardio Strength Exercises

Warming Up

  • Power Skipping – raise your right knee towards the hip while taking your left arm and reaching up and over your head. Landing on the ball of your left foot. Alternate the skipping motion with the left knee and right arm. Try for 10 to 15 skips as high as possible.
  • Stair Climbing – Stairs can be used as the best cardio equipment anywhere. Briskly walk up and down the stairs to get your heart rate up. Continue until your body starts sweating. Limit your turn arounds by walking the whole set of stairs to avoid any possible dizziness. Using stairs instead of elevators makes for a great workout throughout the day.
  • High Knees – With your feet at hip distance apart and standing tall, raise your right knee up as high as you can. Place your leg back down and alternate each leg with increasing your pace as you continue. Try the High Knee for 30 seconds straight.
  • Inchworm – While standing straight bend over until your fingers reach the floor. Now, walk your hands forward while your legs stay straight until you reach a push up position. Move your hands back to your feet making tiny steps. Continue for 4 to 6 times.
  • Forward Leg Bounding – In a straight hallway, stand straight and lift your right knee up and lift your hip while jumping with your left leg forward. Jump as far as you can forward. Land on your right leg, continue this while alternating your legs. Go for at least 10 hops total.
  • Jumping Jacks – This is a classic way to warm up that we all remember. Put your feet together and hands at your side. Now, jump up with your legs open wider than your hips while your arms are raised over your head touching. Keeping your knees bent while jumping again to bring your feet back together and your arms as your side. Try to do 20 or 30 Jumping Jacks.
  • Butt Kicks – Gently, kick your butt with your feet while jogging in place. Be sure to feel it in the hamstrings.
  • Foot Fire – Doing a quick shuffle, lift your heels off the ground about an inch while keeping your body relaxed. The shuffling can be while moving back and forth or in place.

Full Body

  • The Mountain Climber – Get down on your hands and knees; bring up your right foot to your chest while keeping your left leg straight. Quickly switch your legs back and forth in rhythm for at least 15 to 20 times.
  • Push Up – Lie flat with your forearms on the ground and lift into a push up position one hand at a time. Quickly lie flat again and up again for about 10 to 15 more times.
  • Jumps – Stand up with your knees slightly bent and jump up. Bring your knees into your chest while extending your arms out straight in front. Lowering your arms when you hit the floor. Try for 8 to 10 jumps.
  • Jump and Squat – Start in a squat with your hands on the floor, kick your feet back like a push up position and quickly return to the squat position. Then jump up as high as you can, then squat down and jump your feet back into the push up position again. Repeat for at least 10 reps.
  • Long Jumping – With your feet in the same position jump forward with both feet. Be sure that both feet land the same time. Go for 10 in a row.
  • Jump Up – Stand straight with a slight bend in your knees and jump up with your arms up trying to reach the ceiling. Use your arms as well to help jump up to the ceiling. Try this Jump Up about 10 times.
  • Rope Jumping – By jumping just an inch or two off the ground, staying on your toes and pushing off with the balls of your feet. Pretend you have an invisible jump rope in your hands and go for about 60 seconds continuously.
  • Squat Jumps – Keep you heels on the ground while bending the hips and knees until your thighs are parallel with the floor and your arms are out in front. Jump up immediately when you squat down and extend your arms above your head. Try to get 5 or 10 of these jumps done.
  • Step Up – Use something that is elevated and sturdy. Step your right foot on it and rise up until your left leg is straight. Be sure to feel it in the right hamstring. After 10 reps with the right foot switch to your left foot. Be sure to use a sturdy surface that will not move on you.
  • Bicycle – While lying on your back with your knees up to your chest and your hands behind your head, bring you right elbow to your left knee while simultaneously straightening your right leg. Keep alternating sides continuing for about 30 reps total.

Mostly any exercise will help raise your heart rate and give your body, heart, and lungs a workout. The exercises above are focused more on a cardio workout versus exercising for muscle tone. All the exercises reviewed here can be done in the comfort of your home or your gym. There is no extra equipment required, just your body and your desire to be healthy.

 

How to Build Muscle

The muscle tissue is a group of muscle fibers and with the correct training allows the muscle fibers to change. With healthy eating and the right amount of rest enables the muscle tissue to grow and repair itself. To get the best benefit for the muscles is to work out, rest time for the tissue to repair, and repeat. Without the proper exercise and training your muscles have no reason to grow and strengthen.

Important Steps to Accelerate Building Muscles

Diet and Nutrition

  • The first important step before you begin any workout for muscle building is to increase your calorie intake. When increasing your calorie intake be sure to eat clean food that is healthy and you are controlling the amount you are eating.
  • Focus on foods that are healthy and give you energy as well. Be sure to increase your protein intake. Try to consume 1 to 2 grams of protein for each pound of your weight.
  • To build muscle at the best rate it is essential to drink enough water. Around .06 ounces of water per pound of your body weight will help you get the muscle growth that you are wanting.
  • Reducing your meal serving size to smaller portions and increasing your meal times to five or six times a day will help your body to maintain a more consistent flow of calories. This will make your muscle building workouts more beneficial.
  • Eating fat is a necessity for muscle training; saturated fats do need to be limited to 20 grams or less. The unsaturated, monounsaturated, and polyunsaturated fats are the fats necessary for overall health and exercise work out training. Your calorie intake for saturated fats should be about .008 multiplied by your calorie intake. For trans-fats multiply your intake by .001 and good fats or unsaturated fats by .03.
  • Along with a healthier well balanced diet taking a daily vitamin regimen will ensure that your body is getting enough vitamins and minerals to keep you going strong.
  • Eating breakfast helps speed up muscle repair and recovery, while boosting your metabolism.
  • Protein shakes are a great way to get nutritious high protein and carbohydrates in a quick and easy drink. These are easier for the body to digest when working out to build muscle tone. Whey protein is for the quick protein needed right after a workout and mornings. Casein protein is better to keep protein in your body at a slower pace of digestion and best before going to bed.

Guidelines for Exercising

  • Warming up is crucial prior to any exercise or workout routine. Even before you try stretching your muscle it is best to warm up with a simple jog or light lifting to get started.
  • After a warm up session a mild stretching and holding positions will help your muscle to be more flexible prior to your routine workout.
  • To obtain optimal muscle growth, the work outs need to be harder and shorter in time. The last rep in the group of exercises should be harder. This makes your muscles feel the demand to reach for more, to get them growing to fill the demand of the workout increase.
  • To get the maximum benefit from your workout be sure to work the whole body. Stimulating muscle growth is done when the muscles are stimulated by hormones from working out.
  • For best muscle results work the whole body in a session or the complete upper or lower body as separate sessions.

What to Avoid When Building Muscle

  • Cardio workouts burn up amino acids and glycogen, which can limit muscle growth. Cardio workouts will burn fat, so if you’re building muscle as well, limiting you cardio workout is essential.
  • Be aware of over training and not enough rest. Some symptoms of over training are chronic fatigue, strength loss, insomnia, depression, loss of appetite, chronic soreness, prone to injury, and lowered sex drive. The best way to avoid over training is to set up a schedule that includes split routines with breaks in between to recover from each session.
  • Stress should be avoided all together in general, however when working on building muscle stress will increases cortisol that encourages the body to burn muscle tissue and store fat.

Tips

When doing warm up sets prepares your central nervous system as well as your muscles and joints for your workout routine. The central nervous system when stimulated will help make the weights feel lighter thereby, increasing and maximizing the training session.

Getting the ideal amount of sleep is essential to keep your body in balance while building muscles. The recommended amount of sleep is 7 to 8 hours each night. Muscles grow most when your body is resting.

Taking a week off after 10 continuous weeks of training will maximize your muscle gain. After a week’s rest, your body will be ready to get back to your training again.

Avoid training injuries by not training too heavy or too much, training with poor form, and not listening to your body’s signals.

Listen to your body for signs of stiff or tight muscle for more warm up sets. If weight workouts seem unusually heavier then use caution and train lighter or try more warm up sets to wake up your muscles.

Avoid imitating professional bodybuilder’s routines, as they are usually genetically gifted and do not train naturally.

When bulking fails and turns to fat is most likely due to not training hard enough by pushing as hard as possible with each routine. Weight gain should be approximately 1-2 pounds per month while training.

Avoid machines whenever possible as they promote unnatural movement patterns. Free weights will allow a more natural motion to build more muscle by forcing you to control and balance the weight.

When there is no muscle gain while following and working hard on the routine the only other reason is there is not enough food to properly feed the muscles.

Persistence, Exercise Selection, Proper Nutrition, Progression, Balance, Hard Work, and Diet are the factors that lead to success in building muscles.

You Don’t Need To Chain Yourself To The Gym (Try 15 minutes Of HIIT Instead!)

You’re sick of pounding away at that treadmill for hours in the gym, staring at MTV, wishing you were anywhere else in the world than there.

You’re tired of pushing yourself to get motivated yet barely seeing results for all the blood, sweat and tears you’re investing in the way you look. And you’re a busy person- you’ve got so much to get done and health and fitness often slides down the list of priorities. Of course it does- you’re only human.

But there is another way you could be investing your efforts and it is scientifically-proven to be far more effective for your waistline and your health than any other form of exercise.

Here’s why you should quit your long dull workout sessions and give HIIT a try instead.

What Is HIIT?

 

HIIT stands for High Intensity Interval Training and is exactly what you’d expect. It means working out harder and faster than you do in your regular training session, but in intervals to enable you to enjoy maximum results.

Unlike other training methods, this will take just fifteen minutes out of your day so it will slot right into your day and you will be free to get on with all the rest of your life.

Now, you might be thinking that all of this sounds a little overwhelming for a complete beginner, but be assured that it’s absolutely not. HIIT workouts can be tailored to your current fitness level so you can create the body of your dreams, no matter whether you’re a complete beginner or more of an advanced exerciser.

And if you’ve always been rather gym-shy, there’s no need to worry- there’s no equipment needed, unless you absolutely want to. All you need is your body, the desire to get fit and the rest will come.

 

How It Works

HIIT stresses your body enough to raise your heart rate, prompting it to work more efficiently and start to use your stored fat as fuel. Then you will take a short rest people to allow your heart rate to return to normal, before performing the next burst. This stimulates your entire body enough to give you the results you are after.

Unlike regular forms of exercise, HIIT doesn’t cause a breakdown of your muscles (through catabolism) which can leave you looking and feeling incredibly weak. Instead it helps you become strong, lean and fit. Now doesn’t that sound good?

Benefits of HIIT

Here are the top benefits of HIIT. Which one will persuade you to give it a try?
You’ll Burn More Fat

Over the long-term, HIIT helps your body to effectively burn more body fat, especially that hard-to-shift fat in your belly. One study at East Tennessee State University showed that it’s possible to burn off an amazing 2% of your body fat in just eight weeks.

 

It Increases Your Metabolism

You won’t only get results whilst you’re working out- HIIT also raises your metabolic rate so that you burn more calories even when you’re resting and become leaner the easy way.
You’ll Boost Your Cardio Health

Studies have shown that HIIT also increases your body’s ability to use oxygen which is often a great indication of how healthy (and young) you are overall.

 

You’ll Improve Your Insulin Sensitivity

According to a 2009 study, HIT also helps improve insulin sensitivity lowering the risk of developing type 2 diabetes and also boosts your body’s ability to use the glucose from your food effectively.

How Do Design Your Own HIIT Workout

 

If you’re anything like me, learning the wonders of HIIT makes a light bulb go on in your head. And you’ll probably feel curious to know how you can start enjoying all of the amazing benefits for yourself. The great news is that it’s really rather simple.
Step #1: Choose an activity

What do you like to do the most? Are you a fan of running? Swimming? Jumping rope? Circuit training? Whatever it is, you can be sure to incorporate it into your workout. Be sure to choose something to raise your heart rate.
Step #2: Be careful

Do you have any existing injuries or health conditions that could prevent you from taking part in intense exercise? Be very mindful if you have a heart condition or suffer from the onset of arthritis. It’s always best to check with your doctor.
Step #3: Design Your Workout!

Whilst there are tons of variations you can enjoy, it’s always best to start with the basics. Take 15 minutes of your day and do the following:

  • 15 seconds high intensity (really pushing yourself to your max)
  • 60 seconds of rest or low intensity
  • REPEAT!

That’s it! Simply repeat the cycle ten times and you’re done.

As your skills improve, increase the time spent on each exercise, increase the intensity (if you can), and consider extending the time spend overall so you can keep pushing yourself forwards.

 

High Intensity Interval Training could be the answer to all of your weight-loss and fitness prayers. Simply choose an activity you love, design your intensive workout and then just find fifteen minutes. You’ll shift belly fat, raise your metabolism, improve your cardio health and also keep diabetes and insulin resistance at bay. Get out there and get started today!

Tab Content

Tab Content

Lifestyle

Start Module 2

So let’s get straight into it!

 

OK so first of all you need to really sit down and think about what you have done in the past and look at it from an outside perspective.

 

Meaning that you try your best not to put your own feelings and beliefs into what you’re thinking about.

 

What do I mean by this?

 

We’ll if you have ever had a friend or family member who was doing something wrong or not getting a particular result… and this could be anything… doesn’t need to be weight loss

 

You can see the problem or challenge they are having and you know what they need to do to fix it… the reason the cant see the solution is because they don’t have outside perspective and the ability to step outside and see the problem through another set of eyes.

 

So how does this relate to losing weight?

 

Well, it’s simple. The negative emotions people have about losing weight drown out the voice of logic and reason because the emotions of weight loss and being overweight are wayyy to powerful in most people.

 

So it becomes very difficult to see the solution when you feel like …”I don’t deserve it”, “I can’t do it”, “It’s too hard”, “I’m just so confused I can’t make any sense of it all”- these might be the common self-talk that goes on in our heads when we are stuck in the problem.

 

But for someone on the outside the can just say “hey you need to do xyz and you’ll get the results” bang! Easy as.

 

And really it’s that simple. So why doesn’t everybody get up do the work – for all the reasons listed above and more!

 

So what are some of the ways that we can get people to take action and lead a healthy life and get the results?

 

Here is my system for making the change that works 100% of the time

 

Step #1

 

Dreams and Goals

 

You gotta have dreams and goals they are the corner stone of motivation and achieving results, they need to be big enough to scare you and excite you at the same time… Even if you have no idea how to get there just start to imagine yourself there and what it would feel like. Bit by bit day by day you start to fuel this new belief with evidence by taking positive action and creating the small wins that will form a habit.

 

Step #2 Motivations and Mindset

 

You have to be motivated and you have to have right mindset. This is a key area you need to master to get long term results and keep the weight off

 

But how do you do it?

 

You have the ability to choose how you think so why not choose to look at the positive and motivate yourself with positive thought – rather than the opposite

 

Step #3 The Correct diet and nutrition plan

 

Dreams. Goals and mindset are only as good as your eating plan. This probably the most important part of the plan, however you need to have a big enough reason why to eat right, then also the motivation to eat right too

 

For more resources on eating right and melting fat check out our meal planning program here and get access to 500 recipes

 

It’s not that hard to eat right, you just need to accept the fact that you can’t eat shit food and expect to lose weight. This is not up for debate at all – clean foods are the only way to go. Clean = natural, living foods, that die just like you will one day. Sugar, flour and processed foods are already dead. They rest in peace in your stomach so don’t do it. Eat natural – it’s that simple.

 

Step # 4 The Correct Exercise Plan

 

This is needed, no exceptions here. You can’t maintain a healthy body without movement. Just like the stream of a river, if the water stops following then it becomes stagnant and breads all sorts of nasty’s – same is true for the body.

 

So if you don’t want to exercise go and check out the latest infomercial for fat loss shakes or a 2 minute abs program and give them your money you won’t be helping yourself at all. Instead invest in the knowledge to know what exercise you should be doing.

 

Now I’m not talking biggest loser style exercise that is ridiculous and dangerous and not sustainable

Just know that the right exercise will make you feel amazing not the opposite.

 

Step # 5 Testing and measuring the progress

 

Listen up this bit is important – you will not get it right the first time.

It very rarely… but what does happen is, you try something – doesn’t work you quit – you get depressed and you eat – cycle of destruction and negative results.

 

Testing and measuring is important because it allows you to reflect on what you did and how you did it to get the result you got, some people try realllllly hard for a week and nothing happens. Whoa! Woopdy doo, it’s not that easy and doesn’t work like that just because you think it should work – doesn’t mean it will work.

 

That in all honesty is the biggest road block people run into, try hard expecting amazing results after3,5,10 years of neglect and self-abuse – doesn’t work like that however there are a few people that do make the change but this is usually after 3-5 attempts before the really make it stick

 

See some transformations here

 

Step # 6 ACCOUNTABILTY

 

Do you have a boss?… I don’t, but that’s not the point lol. If you didn’t have a boss would you do the same amount of work if there wasn’t someone you had to answer too and keep you on track?

 

It’s the same reason companies have CEO’s and shareholders to keep them accountable for results

 

So my question who do you have in your life that is demanding the best possible results for you and keeping you motivated and on track?

 

Chances are it’s no body, but there are thing you can do to keep yourself accountable and that is to keep an exercise diary or food diary to track everything you are doing or you can take it to the next level and hire a coach check out the training and coaching solutions we offer to help keep you on track with your goals here

 

Step #7 Action

 

All of this is useless unless you take action, and get moving, so what can you do to get started – well watch this video and follow along the steps and start to think about the areas you need to address right now and to implement the strategies to achieve those results you truly desire

 

Watch the video now and discover the system to losing weight that works every time

The 3 Worst Fad Diet and Why They Are Bad

New dietary regimens are formulated to make weight loss easier and faster to achieve. This is what they often claim. The idea behind fad diets revolve around taking certain types and amounts of food and making the dieters think that the diet will help them instantly lose weight.

There are few fad diets that are exceptional. However, there are also those that do not make the cut. Here are three of the worst fad diets that may provide you with short term weight loss but they also put your health in danger at some point.

The Raw Food Diet

Weight loss experts would agree that boosting your intake of fruit and vegetables while reducing your intake of junk foods is a safe as well as effective way to lose weight. However, the raw food diet bans foods that are cooked and processed.

Those who have developed this type of dietary regimen claim that raw foods actually destroy the nutrients. Even though at some level cooking food can reduce the nutrient levels, this will not totally destroy them. In fact, cooked vegetables still have plenty of vitamins, fiber and minerals. Moreover, cooking food can also enhance the nutrients while killing bacteria.

The biggest issue of this fad diet is the way food is prepared. Those who are fond of this dietary regimen spend several hours blending, juicing, sprouting, dehydrating, germinating, chopping, cutting and rehydrating fruits and vegetables.

Does this diet work?

When you adhere to this fad diet, you will most likely lose weight as the foods that you take are low in fat, sodium and calories and they are high in fiber content. In fact, a study conducted about this diet has determined that those who follow this diet have lost a significant amount of weight. Moreover, you also get additional perks with this type of diet as you will be eating foods that are high in mineral, fiber and vitamin content.

Despite these benefits, there are also a lot of disadvantages when you follow this fad diet. For instance, this diet is difficult to follow. Moreover, essential nutrients like iron, protein, calcium, Vitamin B12 among others are also inadequate. There is also a tendency that you will be ingesting bacteria and other microorganisms infesting the raw food since the food is not cooked.

Is this Fad Diet a Good One?

While the raw food diet can induce short term weight loss, as this diet is low in calories and high in fiber, this diet is nutritionally inadequate. Moreover, this is a highly restrictive plan. Moreover, there is also a great risk of food poisoning from eating undercooked or raw foods.

Alkaline Diets

The alkaline diet is also known as the alkaline acid diet and the alkaline ash diet. This type of dietary regimen requires you to cut on meat, sweets, dairy, alcohol, coffee, and processed foods. Moreover, you need to consume more fresh fruits, vegetables, seeds and nuts.

According to the claims of this diet, this diet will help you lose weight and avoid health conditions like cancer and arthritis. The theory behind such claim is that foods like refined sugar, meat, and processed foods can cause the body to produce acid, which is basically bad for your health. Eating specific foods that will make the body more alkaline will protect you against the abovementioned conditions and make you lose weight.

What Type of Foods You Can and Can’t Eat

Most fruits and vegetables are considered alkaline promoting foods along with some nuts, legumes and seeds as well as soybeans and tofu. Eggs, dairy, meat, most grains, and processed foods fall on the acid promoting food category and they must be avoided.

Does this Diet Work?

Basically, the pH level is measured how alkaline or acidic something is. A pH count of 0 is acidic while the pH count of 14 is totally alkaline. On the other hand, the pH level of 7 is neutral. The pH level throughout the body varies. For instance, the blood is slightly alkaline with a pH count of 7.35 to 7.45. The stomach is very acidic. In fact, the pH level of the stomach is around 3.5 and below.

The alkaline diet claims that it can help the body maintain the blood pH level. In fact, the food that you are going to be eating is not going to affect the pH of the blood. Your body, basically, will work to keep the pH level constant.

The foods you eat when you are on the alkaline diet are good and will even support a healthy weight loss, as it contains lots of fruits and vegetables and water. Moreover, you need to avoid, alcohol, sugar and processed foods. However, with regard to the other health claim of this fad diet, it has not been determined yet whether alkaline diet can prevent kidney stones, improve heart health and brain function, keep the bones strong, reduce the risk for diabetes and reduce low back pain.

The Baby Food Diet

The Baby Food Diet is an internet phenomenon started by celebrity trainer Tracy Anderson. This started out as a gimmick for cutting calories and controlling proportions. This involves replacing one or perhaps two meals with baby food, with each jar containing about 20 calories to 100 calories.

While this type of dietary regimen is not considered a weight loss diet, this can thought to help maintain your existing weight and figure after losing weight. The rules of this dietary regimen vary. One of the most common versions of this diet requires you to eat 14 jars of baby food during the day and a real meal at dinner.

What Foods Can You Eat?

All flavors of baby food can be taken. For instance, flavors like pureed fruits, meats and vegetables are included in the list. While babies may love this type of diet, the flavors may take some time for an adult to get used to eating. In fact, you may need to do a trial and error to determine which baby foods you can stomach.

The Drawbacks of Baby Food Diet

Replacing meals with baby food can result in nutritional imbalances and low calorie intake. Since fiber, protein and the act of chewing your food can make you feel full, you may find that your stomach will constantly grumble every after meal, depending on the type of foods that you eat as well as the amount of food that you eat.

 

MISTAKE #1: Thinking you are eating the right foods when you actually are not!

Have you ever noticed that there are some women out there who just seem to be able to anything in site and not gain a single kilo? They just seem to maintain a perfect figure all year round

Of course you have. It probably drives you crazy.

Just like me, I’m sure you’ve seen this and when you ask them what’s their secret. 1, the either brush it off and won’t tell you. 2. maybe they are much younger and their bodies just seem to be able to cope with the bad eating. Only a very very small amount of people are blessed with the ability to eat whatever and not gain a shred of weight.

What’s going on here? It’s actually very simple…

Women don’t base their level of diet knowledge or choices on what’s right for them. Its the comparisons made and letting emotions get in the way of truly understanding comparing themselves to others

Sometimes its more painful to look inside and look at what your are doing rather than what’s happening outside of you making it hard to stay motivated and focused on what you need to do.

And guess what? comparing yourself and putting unreasonable pressure on yourself makes it hard to get clear and motivated to tackle what’s holding you back.

I realize that this doesn’t make a lot of logical sense, and it’s hard to accept… but you need to get over it if you want to make the focus about you and block out what everyone else out there is doing..

MISTAKE #2: Dieting.

What do most women do when they want to lose weight… you go on a diet. but the whole idea of a diet is dead wrong!

Right! You  try to “convince”  yourself that this is going to be it, this is time your really going to change. Often this comes in cycles. about every 6 months from what i can see. Your birthdays, christmas, new year, going on holiday, weddings or anything where you might have to dress nice or get your body out there and you are terrified about what might happen.

Well, I have news for you…

YOU WILL NEVER CHANGE YOUR WEIGHT LONG TERM AND KEEP IT OFF BY DIETING.!

Never, ever, ever!

You cannot trick your body into lose fat only to go back to your old ways of eating once you have finished the diet. This is called the YO – YO diet cycle and i can bet you have been on this roller coaster more than a few times

Think about it. If you diet with the intention of stopping said diet after a few weeks what the hell are you really doing?

You are acting out of pain and frustration most of the time. You see when this cycle hits it builds up over time and all of a sudden a week before your birthday you stand there looking in the mirror and then boom! you get hit with this desire to go on a diet and change your body.

And this is a great place to get to because you get motivated and ready and willing to take action.

The sad part if you will most likely fail.

But we all do it. When you set your sights on a better life through a new body it is the pain that spurs us to change. But the pain and the fear of failing is higher than the desire to get the weight loss results.

Often leading to self-sabotage and not finishing what you started… and the cycle completes itself plunging you into a deeper depression than when you started.

It’s a vicious, vicious cycle that can seem unbreakable… unless you have the knowledge to succeed.

Which i intend to give to you through the coming email’s and other free resources i will be sending you

 

MISTAKE #3: Hating your body

In our desire to lose weight and create a better life we mistakenly think that what is considered “Desirable” should be something to strive for.

Flick on the TV or open a magazine and body image is right there in your face and regardless of how you feel about it.

Its there for a reason, Subconsciously you have been “Tricked” to desire these bodies. and more to the point what the represent.

Take a celebrity for example have you ever day dreamed about what a day in their life would look like? the fame the fortune, the slammin body, red carpets the glitz the glamour.

Sounds like a dream life right?

Im not here to say it is or not but I have noticed and i’m sure you’ll agree that the “Perception” of skinny thin “size zero” = happiness, sexiness and all these qualities we’d love to have in life

So subconsciously our minds link that skinny, thin glamorous body = confidence, happiness,fun.

These causes you to feel inadequate and feel less alive by hating your body. another vicious self attack to derail your mindset and weight loss results. keeping you trapped in this fantasy world created to keep you from feeling adequate.

Leaving you looking for every possible way your raise self esteem by spending thousands of $$$ on shortcuts or quick fixes to make you feel better and more accepted.

If you never picked up a trashy mag or watched a gossip TV show what might that do to your self esteem and confidence? try it for a week and see what happens. In a future newsletter i will be breaking down step by step how to take control of your psychology and reveal the ways advertisers manipulate and trick you into feeling this way.

MISTAKE #4: Information Overload

How many times have you googled, picked a magazine and tried a fad diet or latest and greatest fad that promises results with almost no effort, shakes or some sort of crash diet endorsed by a celebrity. or at least thats what the magazines tell you.

Now i know you are not stupid. What frustrates me is when i see these type of articles or diets its such a general and misguided information that leaves you with more questions than answers. Now for me being trained in this area and having the experience of training 100’s of people face to face and now reaching over 60,000 people with my meal plan.

I have the perspective and knowledge of find out what works and what doesn’t.

Now someone like you unless you have spent hours and hours often years will find it hard to figure out what works and what doesn’t. For the average person you have no chance.

How could you possibly even come close to figuring this out on your own. I’m not trying to tell you it hopeless but the odds are stacked against you. The diet industry wants to make you confused and keep you confused.

The best way to do this is confuse you with so much infomation different approaches, latest and greatest. and of course everything seems to contradict, one person says one thing then one person says something else.

If know you hear this all the time and i bet you’ve had it A LOT.

Well guess what? This is not going away.

That’s right, So what can you do about it?

Realise the odds are stacked against you and you need someone to guide you through

And that what you will discover in the upcoming newsletters from me.

And i’ll be giving you all this info for free to help you get through this and get empowered results..

MISTAKE #5: Making a start but giving up early and self sabotaging your results

Another huge, and unfortunate, mistake that most women make with weight loss is starting then quitting and giving up often just before their bodies will start to show results.

Fast results often don’t mean good results, drastic result are often unsafe and actually are tricky by losing water weight. which is what almost commercially available weight loss programs and shake programs lead to.

Why do they do this to you. Because they know that if jump on the scales and you see a significant decrease in weight you will be over the moon and put all your faith in this program only to find that down the track the weight loss becomes harder and harder.

And eventually you giving up.

You see words long long, effort and slow do appeal to the insatiable need you have to create a better life and body.

I know this and the diet industry knows this too. This is a powerful trigger that when you are vulnerable and in such a strong state of needing relief you will do whatever it takes to make a change and get the quick gratification.

The problem is this quick fix approach only set you up to fail. Because the expectation is that the weight loss becomes easy and you expect to be able to drop big numbers week after week.

This then sets you for failure after a few weeks because your body can’t be tricked. It will always have the last laugh whether you know it or not.

When you crash diet or try and do something against nature your body fights back by actually storing more fat, and holding on to it harder, causing you to become frustrated and quit because you are losing a battle you can never win.

There is a much better way the gives you realistic results and helps you regain control, but for now just the awareness of this and asking yourself if you have every experienced this before maybe more than once.

MISTAKE #6: Not Getting How Your Mindset Really Works To Put Your Weight Loss Goals On Autopilot

Your mindset is probably the single most important part of not only your LIFE but also the results you will get when it comes to melting fat from your body forever. You need to accept this fact, and deal with it.

Whenever you have started a new plan with the best intentions there are subconscious triggers that you can’t control, for example saying to yourself. “I’ll only have a couple of chips” then before you know it you’ve eaten the whole pack.

And you have no idea why you just did that? Well there are some very powerful subconscious programs in you that are calling the shots and all you can do is sit there and wonder what they hell just happened.

Or even worse you are an emotional eater. You are addicted to certain foods or just eating in general to stop the feelings of depression and pick yourself up by eating comfort foods.

You instantly feel compelled to eat everything in site and get the enjoyment. Its almost like a drug. Is there really more going on here? sure is i cover this in depth in my program “The 12 Week Fat Loss Road Map”

Well, after studying this topic for over ten full years now, I can tell you that mindset and emotional eating comes down to those subconscious triggers and our bodies desire to gain pleasure and avoid pain. And also lack the ability to notice when anger and anxiety enter our minds and through us off the wagon.

In a future newsletter we’ll be covering this in more depth  these hunger triggers that screw up your progress.

Have you ever been hungry but you’ve eaten a huge meal yet still feel unsatisfied?

Have you ever noticed this yourself. What’s really going on here is that if you are eating the incorrect foods you are often not getting the right amounts of vitamins and minerals. Sending your brain into overdrive searching for more and more food.

The brain doesn’t say “Hey, I need more vitamin b12” it just sends hunger messages to the brain to keep eating until the missing nutrient is found. And even some foods, junk foods mainly play chemical tricks on the body make you want to eat more.

The chemical tricks are so powerful we barely even notice them until one day you get a weird rash or skin break out, your just totally sapped of all energy. In some case, and this is becoming more and more common you can develop food allergies and intolerances that really through a snapper in the works.

As you can see having the right knowledge in this area is going to greatly improve your health and lifestyle But the great news is anybody can learn this knowledge, and I intend to give to to you all for free in these newsletters.

 

 

MISTAKE #7: Understanding Your Hormones and Why If You Miss This Nothing Else Will Work.

One of the most common mistakes women make is failing to understand the critical signals and impacts the hormonal system has on fat burning. You’ve lead to believe that if you eat less and exercise all will be well.

I often find people fall into categories. Ones that would rather eat their way skinny but doing only the eating part, weight watchers, jenny craig etc. Then there’s the other side who will exercise themselves skinny by trying to out exercise a bad diet.

Both approaches more often than not end up in failure. Why?. Because you can’t eat yourself skinny and you can’t out exercise a bad diet. Plus the all important hormonal benefits you both get from exercise and diet ARE BOTH required to effortlessly melt fat and keep it off.

And more important lack of either can cause hormone imbalance which is the most common cause of hard to shift fat or the dreaded plateau. Now you don’t need a PHD to understand hormones and weight loss.

The biggest stress hormone in the body is cortisol. Its role is a STRESS Hormone. It’s job is the create stress in the body. The way it does this is by what you eat and how you exercise and also the other lifestyle factors.

Too much cortisol in the body will put the brakes on your weight loss faster than you can say cortisol. Here are some simple tips to fight fat and hormone imbalance.

Drink plenty of water

Get proper sleep every night 8 hours of unbroken sleep

Cut out coffee and tea and soft drinks anything with sugar or caffeine etc.

eat right for your body type (more on this in a future) newsletter

Exercise correctly don’t over or under do it.

manage your stress level.

If you only made a few small changes the results will be dramatic and you will start to feel better very quick.

MISTAKE #8: Giving Away All Of Your Power And Not Making Your Own Choices.

A huge key to understand is you are powerful. You can make choices and have the ability to change in an instance. You may not know what to do or how to do it right now. Thats  ok. It can be hard to unlearn all the bad habits and mis information in the diet and weight loss industry, the same info that is keeping you fat and overweight and un happy.

When everything we have talked about so far happens to you the most common reaction is that its information overload we just go along with what we are told by the diet industry. Except now more and more people are waking up to the facts and realising that a lot of it doesn’t work.

Start to become a detective and look around and see what works for you there is no quick fix or one size fits all approach there are so many different diets out there. But the basics done well always win.

MISTAKE #9: Not Being Able To Say No, To Food, People and Situations.

Now I’m really going to blow your mind… Did you know that 97% of all women surveyed for my clean recipes ebook were asked. “Do you find it hard to say no to people and food” only 3% said the all ways say no. The other 97% at least 1-5 times per week gave in to eating something or doing something due to peer pressure even though deep down they didn’t want to.

That is worrying to me. Feeling guilty or anxious about saying no, is responsible for more miserable overweight women than anything else out there in my opinion.

So why is it hard to say no. Simple. You have a weak personal boundary. and you want to please people, not make a fuss, fit in. All these things that suit other people and not your needs. What’s interesting also is the 97% of women surveyed for my recipe book. 85% said that they had lost weight but ended up putting it back on plus more.

Can’t say no to people situations and food = Weight gain. Simple. If you are sick and tired of not being able to say no and really want to discover the bullet proof way to say no and not feel rejected or anxious then check out my 12 week fat loss road map in this program we cover how to say no with confidence and also many other crucial lessons to keep you slim.

MISTAKE #10: Not Getting Help

This is the biggest mistake of all.

This is the mistake that keeps most women from ever having the kind of success with weight loss that they truly want.

I know, you sometimes don’t like to admit that you might need help because you are scared, anxious or just terrified of failing again. We don’t like to ask for help.

Here’s What To Do When You Screw Up Your Diet.

 

We’ve all been there.

You’ve worked hard to keep your willpower strong and held on as temptation after temptation crossed your path, whether it’s the call of your favourite packet of potato chips, a bowl of the most delicious chocolate mousse known to mankind or your grandmother’s mouth-watering apple pie.

And most of the time, you probably did incredibly well and felt rather proud of yourself.

But then one day, the call of temptation becomes too strong.

Someone at work offers around doughnuts and before you know it, you’re stuffing three into your mouth at the same time, and then spend the rest of the afternoon racked in guilt. Or you have one of the worst days of your life EVER and you just can’t resist the call of that entire box of chocolate truffles your partner gave you for your birthday.

It doesn’t really matter what it is.

All that matters is that you messed up. You failed. You’re useless. You can’t do this thing, you’ll never lose weight and you’ll always feel this fat and ugly.

At least that’s what your brain will likely be telling you.

But here’s the thing- we all trip up.

We all act in ways that we later regret. We all make the wrong decision at some time in our lives- it’s part of what makes us human and it’s how you deal with it that counts.

In this article, I’d like to show you how ‘screwing up’ doesn’t mean you’re a useless excuse for a human being, and how you can turn it around to help you achieve long-term success on your weight loss journey.

1.      Forgive yourself

Acceptance is everything when it comes to surviving a diet screw-up. Firstly, you must understand that you’re not some kind of useless freak who completely lacks willpower and is simply a failure. This kind of stuff happens sometimes. No one is perfect, no one is immune and everyone makes mistakes sometimes.

It doesn’t mean that you’ll forever carry more kilos that you’d like. It doesn’t mean you’ll have to suck in your tummy whenever you’re in your bathers, or wear (unsexy) contouring underwear for the rest of your life. Or that you have to go on feeling fat and frumpy. It just means that you’ve tripped at one of the hurdles this time. Now all you have to do is get up on your feet, dust yourself and get right back on with the race.

Ironically, this is often easier said than done. We’re often so much harder on ourselves that with other people. We demand so much more and we don’t settle until we achieve that. And whilst perfectionism can be a really admirable quality for a person to have, you should never use it as a weapon against yourself.

Remember, you’ve probably been eating in this way for pretty much your whole life so it will naturally take time to change. Don’t expect yourself to run before you can walk.

2.      Why did you screw up?

 

Working out exactly why you screwed up is vital. Not only does it help you to understand yourself better, but it also highlights the areas in which you might need a little more support. So ask yourself “Why did I screw up?” “What did I do that was so bad?” “What drove me to eat that [insert junk food chosen]?” Understanding the thought processes behind your eating habits will show you whether you fall into certain patterns that trigger overeating.

And whilst you’re at it, you should also ask yourself the question: “Was it really that bad?”

Because all too often, what we think is a big mistake isn’t that much of a big deal at all. A ginger cookie or two isn’t ideal if you’re trying to eat better but it won’t kill you. It won’t undo all of the hard work you’ve invested this far. Relax, forgive yourself and move forward.

3.     Consider if you’re being too restrictive?

 

Are you being realistic about your diet or eating plan? Are you giving yourself enough calories from each of the food groups or could you do with relaxing your strict rules a little?

We all need food to fuel our bodies. If we starve ourselves of either calories or nutrients, our bodies start to fight back and demand food. We become obsessed by food, we fall in love with food and we believe that it’s the answer to all of our problems. (It’s not.)

Despite what you might think, this diet business isn’t supposed to feel like torture. You’re not supposed to lie in bed at night trying to ignore those painful pangs of hunger. You’re supposed to feel more vibrant, more energetic and watch those kilos peel off effortlessly. If this isn’t happening, then it’s the wrong eating plan for you.

 

  1. Think about how you normally handle failure

We usually feel close to quitting at least once or twice after we’ve had a binge. We think we just can’t do it and often simply believe that this will be another one of those failed diets to add to the list.

But take a moment to consider what you usually do when life gets tough. When you fell off your bicycle as a kid did you give up entirely on ever riding a bike, or did you persevere until you’d mastered it? When you find something at work challenging do you throw in the towel and resign or keep pushing through somehow.

Then why aren’t you doing this when it comes to your new healthy lifestyle? Why are you thinking about quitting? Why is this any different to riding that bike?

 

5.     Review your whys

Finding your unique ‘why’ you can become more focused on the final goal and far less likely to trip up on the way to achieving it. When it comes to dieting, that fatty, sugar-filled food seems less appealing and more like a barrier between you and the body of your dreams. There isn’t a battle of willpower and failure can’t even come into the equation.

So find your motivating reasons, pin them up somewhere obvious like on your fridge door and refer to them often to keep you on track.

6.     Switch your relationship with food

 

And lastly, you absolutely must change the way you think about food. Think about nourishing your body, filling it with energy-giving nutrients, vitamins, minerals and phytonutrients. Thinking about the healing and growing properties of food and allow yourself to benefit. This kind of self-love will be the one to pay off handsomely in the long-term.
It needn’t be the end of the world if you fall off the wagon and ‘screw up’ your diet. I repeat: it doesn’t mean that you’re a failure not that you should simply give up. What matters is that you pick yourself up, brush yourself off and get right back on track.

Remember why you’re doing this, take time to nourish your body with the food it needs and learn to love yourself that little bit more.

Do this any you’ll soon transform your body and your relationship with food so that you really can achieve that long-term weight loss you’re looking for.

How To Shed Weight Without Becoming Obsessed By Food

 

Food obsession is the number one challenge we all face when it comes to losing weight. Because it seems that as soon as you commit to following a diet, drop those extra kilos, lose the love handles and fit back into your favourite pair of jeans- your brain decides that it’s time to start fighting back. And boy, does it fight back. It’s really not very fair, is it?

You’re already throwing your heart and soul into your weight loss journey. You’re really making an effort to develop new healthy eating habits. You’re pushing yourself to get off your butt and get moving, to eat less junk and trying hard not to give in to temptation.

But suddenly, tantalizing thoughts of sugar-and-fat loaded snacks seep into your brain. And try as you might, you simply can’t shake them off.

All you can think about is glorious food.

For as long as you feel this obsessed, you’ll be fighting a constant battle with yourself and there will only be one winner. (Clue: it won’t be you).

Here’s my tried-and-tested method to help you get through these tough times and shed weight without becoming obsessed by food:

 

Stop Rewarding Yourself With Food

 

You might think there’s nothing wrong with ‘treating’ yourself by heading for a blow-out meal at your local pizza joint, or finding solace in the bottom of a family-sized pack of cookies, but you’d be completely and utterly wrong.

Because even if you believe that you’re being lovingly kind to yourself, and think those little ‘treats’ are what make life worth living, you’re making the biggest mistake of your weight-loss journey. In truth, you’re actually helping to reinforce your obsession with food.

When you eat something, your brain produces a nice shot of dopamine- the pleasure hormone which rewards you for eating, and conditions you to want to keep doing it. This trick helped you to survive in the days when food was scarce. But food isn’t scarce anymore, but the addiction-reinforcing cycle remains the same.

This is why it can be so easy to turn to food when you’re in need of a lift- it’s your dopamine, not your willpower. Break the cycle and you’ll gain your power back.

Cut The CRAP From Your Kitchen

Let’s be honest here- it’s highly unlikely that you’ll develop the willpower of an ox overnight and ignore that tempting pack of corn chips or extra-large slab of chocolate lurking right there within arm’s reach. So why make it so hard for yourself?

Cut the crap from your kitchen cupboards and you won’t struggle to resist your cravings or find yourself sneaking downstairs in the middle of the night to break your diet. Instead, fill them up with nutritious, filling and delicious healthy snacks like hummus, carrot sticks, nuts and seeds that you’ll feel good about eating when hunger strikes.

 

Shift Your Attitude Towards Food

 

Want to know the difference between those effortlessly skinny people and the yo-yo dieters of the world? It’s simply attitude. Shift your own attitude and you will drop that weight almost effortlessly.

Because the skinny people of the world don’t believe that food is a friend to turn to when they’ve had the week from hell. They don’t see food as the enemy that stands between themselves and their perfect body. They don’t see bundles of calories, and fat and carbs. And they most definitely don’t buy into the idea that there is such thing as ‘good’ or ‘bad’ food. And neither should you.

Instead they see food as a vital (and delicious) part of being human. They love the way it nourishes their bodies, provides energy to do all of the things they love, and also helps them to feel amazing.

Switch Out Of The Diet Mindset

 

Healthy and sustainable weight-loss comes from making a bunch of awesome lifestyle changes that help you feel at your slimmest, happiest and most energetic for the years to come.

It’s not about some quick fix diet that leaves you twenty pound heavier than before you even started. It’s not about depriving yourself of everything you love and living on a diet of cabbage soup for the next month.

So scrap the diet mindset and instead become more mindful of the food choices you are making; how these foods nourish your body and how these foods affect the way you feel. If you feel like eating a chocolate éclair every once in a while, that’s perfectly fine. It doesn’t mean you’ve broken your diet or that you’ve failed. It simply means that you’re human!

 

Distract Yourself

Remember the old saying about the white elephant? Tell yourself not to think about a white elephant and that’ll be the only thing in your mind. It’s exactly the same when you’re obsessively thinking about food; the more you try to hold back, the more tempting that yummy salted caramel muffin sounds. The answer is simple- turn your attention to something else instead!

Find something you feel really passionate about or something really gripping and just get involved. Better still if it involves moving away from the kitchen and out into the fresh air! Why not try a brand new hobby, dive into a gripping novel or take your dog for a long walk?

Get Moving

Exercise isn’t just about burning calories so you can shift that excess body fat- it’s a great form of therapy too. If you’re in need of distraction, feeling blue, looking for an energy boost or even looking for some creative inspiration, getting active is an excellent way to do it.

For best results, find something you love with your heart and soul, whether that is kick-boxing, running, swimming, acroyoga or even just heading to the gym for an hour or so. You’ll soon forget about your desire to eat and get those feel-good endorphins flowing instead. Get out there and do it!

 

Foster Acceptance

Self-love and acceptance can have an incredible effect upon your weight. Because when you stop loathing the way your love handles hang over your jeans, or wishing that you could fit into that tiny swimsuit your best friend wears, you set yourself free. You begin to recognise your true value as a whole person, learn the real meaning of the word beauty and stop heal your relationship with food for once and for all.
Shedding your excess kilos and achieving the body of your dreams doesn’t mean becoming completely obsessed with food your every waking moment. Practice the tricks I’ve shared with you today and you will free yourself from food obsession for good.

And don’t forget- food is there to nourish our bodies. Food is there to be enjoyed.

This module is now complete.

Mindset

Start Module 3

Understanding Emotional Eating

Emotional eating or eating to feel good is not harmful when within means of not overeating combined with mindless eating. These can be both mentally and physically harmful to our bodies and mind. Emotional eating is a way to cope with several things beside stress if handled in moderation. Everyone at some time or another will emotionally eat, as we all eat for pleasure as well out of necessity.

Emotional eating is a coping tool used in different scenarios. For people that quit smoking will use emotional eating as a coping mechanism to help distract them from smoking. For stress some people use emotional eating as a coping tool for taking time to sit down and relax to eat. Emotional eating is inevitable, however the choice of foods to emotional eat with makes all the difference for a healthier outcome.

Emotional overeating can cause weight issues and other health issues. There are some clues to figure out if you are an emotional overeater. Most of us may not even realize we are doing this, however a good clue is if there is weight gain and we don’t know why. Emotional overeating is when you eat until you are stuffed and uncomfortable. Our emotions can and does affect the way we eat. Try not to assume that the changes are due to getting older or not enough exercise; really examine what could be affecting your emotional overeating habits.

How to Tell If You Are an Emotional Eater

It is very easy to confuse emotional hunger with physical hunger. There is definitely a difference between the two. With emotional hunger you will feel hungry instantly, whereas physical hunger is more gradual. When emotional hunger hits you instantly you will feel your hunger as urgent and overwhelming. Emotional eating will leave you feeling unsatisfied as well and you continue to think you’re still hungry.

The type of food will help you determine between emotional hunger and physical hunger. If you are feeling physical hunger, then any food will do, even a healthy snack. Now with emotional hunger you will crave the fatter, more sugary foods and we all have had this craving at some time in our lives. Craving food is emotional hunger.

Mindless eating goes along with emotional eating, when you can’t eat just one chip and before you realize it you have eaten the whole bag. With physical hunger, you are more aware of what you are eating and how much.

You decide – Emotional Eater?

  • When you are feeling stressed, do you find that you eat more?
  • Are you still eating when you are full or not really hungry?
  • When you are sad, mad, or anxious, do you eat to feel better?
  • Do you use food as a reward for yourself?
  • Do you over eat feeling stuffed?
  • Do you look at food like your friend or to make you feel safe?
  • Does being around food make you feel out of control?

Possible Causes for Emotional Eating

If you have identified with being an Emotional Eater, the next step is to identify your triggers. These triggers usually will vary for each person. Some people may be triggered to emotional eating due to stress. If you feel hungry when stressed some of this is actually physical due to the fact that the body’s stress hormone cortisol is trigged. This hormone can trigger a craving for a certain type of food to try to get a burst of energy or pleasure. Some of the foods you may crave when stressed will be high in salt, sweet, and high in fat content.

Another trigger can be brought on by emotions that may be uncomfortable like sadness, anxiety, or shame. Some people try to numb themselves by emotional eating.

Some may even emotional eat from boredom. While watching television or just setting around with friends. With emotional eating some may be trying to fill a void that cannot be explained.

Emotional eating can also be brought from our childhoods. Were a lot of your child rewards food oriented? If you got a good report card you were rewarded with ice cream or if you were feeling sad a pizza. These habits can carry on into adulthood without even realizing this is a trigger.

Another trigger that can have you emotional eating is when friends or family get together. Whether it is the holidays or just visits, food is usually the center of the situation. Overindulging is acceptable and sometimes promoted.

Tips

Be more mindful of your meals regarding their effect and nutritional value.

Realize that emotional eating is a legitimate coping choice, not a failure.

Slow down to observe your food, the taste and smell to enjoy the food more.

Try eating with the opposite hand or using an unusual utensil to keep your mind aware while emotional eating.

To fulfill the motion of eating, try eating carrot or celery sticks instead of candy or chips.

Take time to really enjoy what you are eating, actually enjoy your eating time and make it relaxing. Meaning turn off the television and any other distractions, so you can actually focus on your food.

Emotional eating is our way of coping, emotional overeating is harmful.

Other alternatives besides eating can be to call a friend and talk if you are bored or depressed. For anxiety, listen to some music and dance, or take a walk or exercise. For tiredness, try a hot soothing bath or a cup of tea. Get into a hobby, read a book, or watch a comedy show.

Habits are hard to change, so adjust one or two at a time, without adding more stress on yourself. Keep a diary of the foods you eat daily along with your emotions of how you were feeling that day. Also include any out of the ordinary scenarios that may have happened that day. You will see a pattern in yourself that will help to change some things in your life for the better starting with the type and amount of foods you eat.

 

Tips and Tricks that Help Improve Women’s Health

A woman’s health concern is quite different from the health concerns of men. It is important to make the healthy and smart lifestyle choices. If you want to feel fit as well as energetic, you can definitely benefit from these tips and tricks.

Keep A Daily Exercise Routine

Exercise also plays an important role in a person’s health. This can help improve the body’s blood circulation as well as maintain a healthy heart. It is recommended to exercise at least 30 minutes a day, five times a week. Aerobic exercises like swimming, walking, jogging, dancing and bicycling are important in improving the overall health of a woman.

Always Go for a Healthy Meal Plan

It is important to take note diet plays an important role in your health. Experts recommend that you eat as much fresh fruits and vegetables as you can. This means, you should cut down on processed foods. Moreover, you should eat whole grains, high fiber foods, and leaner cuts of fish, meat and poultry products.

When you eat healthy, you will be able to maintain a proper weight for your height. You can avoid becoming overweight. Obesity and excess weight are associated with a number of health conditions and illnesses. If you are not eating enough healthy foods, you may consider taking vitamin supplements to compensate your nutritional intake and enable you to maintain good health.

Be Stress Free

Stress can affect your overall wellbeing. You should take a few minutes every day to relax. If you take some time to relax, you will be able to get your perspectives back on track. When you are free from stress, you will greatly improve mental health as well as your physical wellbeing. You can effectively manage your stress through exercising, meditation, yoga, and other relaxation techniques.

Avoid Excessive Sun Exposure and Other Pollutants

If you want to maintain your health, you should avoid excessive sun exposure and other pollutants as much as you can. Excessive exposure to the harmful rays of the sun will cause skin cancer and other skin conditions. To protect yourself from the sun-induced skin conditions, you should wear sunscreens with sun protection factor of at least 30. You should also avoid staying outdoors for long periods of time. You can also wear other protective clothing like long sleeved shirts, pants and hats.

Avoid Risky and Unhealthy Habits

Risky habits are always a big no-no. Just like men, women should avoid them as much as possible. You should stay away from cigarettes and people who smoke. Even if you do not smoke, you can still be subjected to second hand smoking.

Drinking alcohol should be avoided. However, you can still drink alcohol in moderation. Experts say that a woman can safely consume at most a one drink in a day. A drink should only contain about 14 grams of alcohol, which is equivalent to 12 ounces of beer or 5 ounces of wine.

A woman’s health need changes over time. However, the basics of maintaining a woman’s health remains the same. With these simple tips and tricks, you can surely improve your health as well as your overall quality of life.

 

What is Cortisol?

Cortisol is often considered a “stress hormone” because of its link with our stress response, however, it is much more than a hormone released during stress. It is one of the steroid hormones produced from cholesterol made in the adrenal glands located on top of each kidney. Cortisol is generally released in response to events and conditions such as waking up in the morning, exercising, and acute stress.  It is a crucial hormone to maintain our well-being being.

What does Cortisol Do?

Cortisol has far-reaching, systematic effects that play an important role in the body’s effort to carry out its processes and maintain homeostasis.  Most bodily cells have cortisol receptors, and thus it affects various functions in the body. Cortisol can help in controlling blood sugar levels, regulating metabolism, reducing inflammation and assisting with memory formulation. It also has a controlling effect on salt and water balance and helps in controlling blood pressure. In women, cortisol can help support the developing fetus during pregnancy. Besides, it also plays a vital role in human nutrition by regulating energy selecting the right type and amount of substrate (carbohydrate, fat, or protein) the body needs to meet physiological demands that arise.

However, when chronically elevated or lowered, it can have deleterious effects on weight, immune function, and chronic disease risk. Cortisol is best known for its flight-or-fight response and momentary amplification in energy production at the expense of processes that are not required for immediate survival. The resulting biochemical and hormonal imbalances occur due to a hormonally driven negative feedback loop. To know cortisol and its effect on the body better will help you balance your hormones and achieve an overall good health.

Problems Associated with High Cortisol Levels

Blood Sugar Imbalance and Diabetes

In stressful conditions, cortisol provides the body with glucose by connecting with protein stores via gluconeogenesis in the liver. This energy can work in an individual flight or flee stressor but over the long term, elevated cortisol consistently produces glucose leading to increased blood sugar levels. Thus, this mechanism increases the risk for type 2 diabetes.

 

Weight Gain and Obesity

Continuous elevation of cortisol and can result in weight gain. This might be noticed by the doctors because of an individual’s slender arms and legs compared to the heavyweight in the core of the body.  Due to the blood-sugar insulin problem caused by cortisol, consistently high blood glucose levels along with insulin suppression lead to cells that are starved of glucose. But those cells are in need of energy and one way to regulate is to send hunger signals to the brain. As a result, this leads to overeating and rapid weight gain. Cortisol also indirectly stimulates the appetite by modulating other hormones and stress-responsive factors known to influence appetite.

Suppression of Immune System

One of the functions of cortisol is to reduce inflammation in the body, which is a good thing, but over time, this function also suppresses the immune system. Chronic inflammation that is caused by lifestyle factors such as poor diet and strain keeps the cortisol levels soaring, wreaking havoc on the immune system. An unrestrained immune system responding to relentless inflammation can lead to myriad problems: increasing vulnerability to colds and other illness, increasing the risk of cancer, the tendency to develop food allergies and most likely an increased risk of autoimmune disease.

Gastrointestinal Problems

Cortisol activates the sympathetic nervous system helping to cause all the physiologic responses. As a rule, the parasympathetic nervous system is then suppressed since the two cannot operate at the same time. The parasympathetic nervous system is activated during quiet activities such as eating. And when a cortisol-flooded, stressed-out body consumes food, digestion and absorption are compromised, indigestion develops and the mucosal lining becomes irritated and inflamed.

Cardiovascular Disease

Cortisol compresses blood vessels and increases blood pressure to boosting the delivery of oxygenated blood.  This is beneficial for fight-or-flight situations but in overtime, such arterial constriction, and high blood pressure can lead to vessel damage and plaque buildup- the ideal state of a heart attack.

Fertility Problems

High cortisol level relating to prolonged stress can lend itself to erectile dysfunction or the interruption of normal ovulation and menstrual cycles.  In addition, androgenic sex hormones are made in the same glands as cortisol and so excess cortisol production can hamper their production.

 

Other issues from elevated cortisol include insomnia, chronic fatigue syndrome, thyroid disorders, dementia, depression and other conditions.

 

Effects of Low Cortisol Levels

Low cortisol levels can cause a condition called Addison’s disease. Although rare, Addison disease is an autoimmune disease which causes damage to the adrenal glands. Symptoms may include fatigue, muscle loss, weight loss, mood swings and changes to the skin.

 

How to control your cortisol levels?

By now, it may seem like stressed-out folks are destined for failed health. Fortunately, there are precautions that you can take to reverse the path of destruction. The best way to control your cortisol level and keep it at bay is by stress management and optimizing diet.

Stress Management:

Strategies to stress management include getting more and better quality sleep, breath work, acupuncture, cardio/resistance/relaxation exercises and identifying psychological/emotional issues. Stress management often requires a team effort, so it is recommended to consult an expert in counseling.

Anti-Inflammatory Diet:

Lifestyle factors are crucial and the most significant modulators of inflammation. There is no perfect anti-inflammatory diet but based on known properties of foods and clinical research, we can maintain a generally low-inflammatory diet and implement it over time. Most significant contributors to inflammation are high glycemic load, saturated and trans fatty acids, caffeine, excessive alcohol, low-fiber diet, insufficient intake of micronutrients and antioxidants. In order to minimize the inflammation, recommended diet should contain low glycemic load, elimination of trans fats, minimal ingestion of saturated fats, reduction of caffeine, boosting intake of whole plant foods to maximize the intake of fiber and regular exercise. Undoubtedly, these are general guidelines. Therapeutic nutritional recommendations vary from person to person according to their conditions, preferences, and goals.

 

Cortisol is an enthralling hormone that is important to nutrition science in many aspects. It is crucial to understand the science behind it including its behaviors and relation to other biochemical components, the immune system and health outcomes in order to treat people who seek dietary assistance.

What are Food Cravings?

 

 Defining food cravings

Let’s be honest, we all have experienced this strong feeling of having a particular food and after consuming it, we feel immense satisfaction and our mind becomes happy. In simple words, food craving is the desire which relates food with pleasure. Food makes us healthy and happy. It is related to our physical and emotional well-being. Studies have shown that almost every human on earth has experienced this desire and tend to overeat or dig into unhealthy food. It is possible to control or handle this desire by making right food choices.

Studies conducted on Food cravings

  1. Food craving is the mind game. Human brain is responsible for giving signals and making us eat more and unhealthy food. We will learn the bio science behind this in the next section
  2. This desire is more in women than men. Studies have shown that women tend to have intense food crave than men.
  3. Women are inclined to sweet food like chocolate while men are more into savory. When a study was conducted on the food type preferred on the basis of gender. It was found that women are mostly into sweet food like chocolates, ice creams, cookies etc. while men are into salty or savory snacks.

Why food cravings happen?

Let’s now understand the science behind these food cravings and who is responsible for it. There are so many studies conducted on this subject and it was found that the bacteria present in our gut triggers food cravings. Actually, there are two types of bacteria, good one and the bad one, both are billions in number present in our digestive system. Bad one releases toxin that affects one’s mood which triggers the desire to have particular type of food which most of the times is for unhealthy or junk food.

One of the study says that the toxins produced by bad bacteria in gut hijacks the vagus nerve through which the gut and the brain communicates. This could result in good or poor food eating habits. Food cravings can be controlled by increasing the number of good bacteria like probiotics and prebiotics in your gut, that can combat the effect of bad bacteria and hence the negative food cravings. This good bacteria not only helps in reducing negative food cravings but also builds strong immunity, enhances mood and make your digestive system healthy. Probiotic good bacteria are found in foods like Yogurt or can be taken oral supplement. however prebiotic good bacteria are found in fruits and vegetables which are non-digestible foods and act as food for the probiotics.

Good and Bad effects of food cravings

Can food cravings be good? Answer is yes, if you make proper and right food choices. Why is it bad? Because it is responsible for overeating and consumption of unhealthy food. As we have already discussed above that when your body requires a particular kind of nutrient, your mind starts sending signals to eat the food which has that nutrient. These signals are food cravings. So, food cravings actually tell you that your body is lacking some essential elements which is good, listen to them and eat what is best for your body and mind.

For example, chocolate could be beneficial for you since it provides Magnesium. But over consumption of chocolate can be harmful. Instead, you can have a small piece of dark chocolate which doesn’t have any added sugar or processing. You will not only satisfy your crave but also, taking nutrients in the right form. We are going to understand the real craving and how to make better food choices, in the below section.

 

Understanding the real craving

When you feel a sudden desire to consume a particular kind of food, it is very much possible that your body is lacking some essential nutrients. It is important to understand the real craving and eat what is healthy and good for your body. For example, when you crave sugar, you think of desserts, milk chocolates, cookies, ice creams etc. which are processed foods and unhealthy for you. The real crave is of glucose, which can be fulfilled by eating a sweet fruit. Here are some more similar examples:

  • Coffee: when you desire for a cup of coffee that means your body needs energy. When you have coffee, caffeine present in it gives you a kick and you feel awake and energized but that energy drains quickly and you crave for more.
  • Fried food: when you crave for friend foods, they are not only good in taste but unhealthy too. The real crave is of healthy fats which can be found in avocados, ghee or homemade butter.
  • Salty or Savory snacks: it is no surprise that when you visit your favorite grocery store, you tend to pick up on those crunchy salty and savory snacks. Your body is craving for sodium which can be found in salts. Here, it is important to stick with natural salts and do not over intake.
  • Bread or pizza: it has happened with all of us that when we are crossing a bakery or a pizza shop, we feel like grabbing a whole loaf of bread or a big piece of pizza and satisfy our food craving. Amino acids is the real culprit here. You can get these from nuts, eggs and fish and save yourself from having unhealthy food.
  • Frizzy or carbonated drinks: when you want to have a can of carbonated drink, your body is craving for water or possibly mineral. Buy a mineral water bottle and save yourself of having sugar overdose in carbonated drink.

Conclusion

Food cravings are the signs that your body is lacking some kind of nutrients. Best way to fight food cravings is to have a balanced diet and a healthy lifestyle. You should have all the essential nutrients in your everyday diet and try to live stress free. Understanding the exact reason of craving and then eat what is right and healthy is the key to good health and making right food choices.

 

Why Cutting The C.R.A.P Will Help You Shift That Weight

 

Have you ever wondered why you still aren’t shifting those excess pounds despite all that blood, sweat and tears and depriving yourself of everything you’ve ever loved?

According to many experts, you could stop struggling and fighting and effortlessly lose weight if you take a far simpler approach- you cut the C.R.A.P and remove caffeine, refined sugar, alcohol and processed food from your diet.

But could this really be true?

Here’s the evidence why cutting the C.R.A.P really could help you shift that weight.

 

Caffeine

 

That morning coffee could be one of the main reasons why you’re still hanging on to that body fat. It’s packed with hormone-disrupting caffeine which is a central nervous system stimulant and places a stress on your body. This triggers your stress response and causes you to release more of the stress hormone cortisol. This then interferes with the production and balance of all of your other hormones, including the blood-sugar balancer, insulin. When your levels of this hormone are high, your body actually creates more fat for times of hardship and tends to store it around your belly area.

Caffeine can also interfere with your sleep patterns which can also interfere with your perception of hunger and your likelihood of overeating.

Refined sugar

 

Sugar is absolutely terrible for our bodies. Not only is it completely devoid of all nutrients, highly toxic for the human body and immediately digested as fat, it also sharply increases our blood sugar levels.

These high blood sugar levels don’t just lead to diet-related health conditions like diabetes and metabolic syndrome, they can also cause you to overeat and gain yet more weight. This is because sugars directly affect the production and regulation of our hunger hormones, leptin and ghrelin which help regulate our appetite.

Sugar is also highly addictive, raising levels of the pleasure hormone dopamine and making us far more likely to reach for the same poor food choices time, after time, after time.

 

Alcohol

 

Did you know that alcohol can be just as fattening as refined sugar? Not only does it poison our bodies, damage our livers and leave us vulnerable to all kinds of health issues, it’s also packed full of sugar-derived calories.

Additionally, alcohol raises production of oestrogen in both sexes which increases belly fat storage and increases other hormone-related symptoms in women. It’s clearly best avoided if you care about losing weight.

 

Processed food

Processed food is food which has been stripped of all nutrients until it barely resembles anything edible anymore and often doesn’t even taste like it either. And the trouble with these kinds of ‘foods’ is that we often don’t know exactly what undesirable ingredients lie inside of our food. This includes chemical nasties, additives, preservatives, GMO ingredients and goodness knows what else! Stick with whole foods instead and cook from scratch more often to protect yourself against these dietary monsters.

 

Incredible weight-loss isn’t just about which exercise or diet plan we select- the real secret to success lies in the choices we make on a daily basis. So follow the advice, cut the C.R.A.P and watch how your waistline transforms!

This module is now complete.

Nutrition

Start Module 3

Understanding the Hormones that Control Hunger

The belief that hunger actually makes food look more appealing is a concept that many people actually believe. Research shows that there are actually certain hormones in the body that control one’s appetite and satiety.

According to studies, there is a significant correlation between certain hormones in the body and how the digestive system communicates with the brain to regulate a person’s weight as well as to promote appetite and satiety.

Hormones that Signal Satiety, Hunger or Both

While some hormones are triggers for a certain function in the body, there are others that signal two or more functions. For instance, specific hormones signal hunger while others signal satiety. There are also some hormones that trigger both.

Ghrelin

Ghrelin is considered as the most predominant hunger hormone. This is a peptide that is released by the endocrine cells located in the mucous lining of the stomach. This hormone counteracts leptin to stimulate appetite and increase metabolic efficiency. This hormone indicates hunger.

If you are eat less, your body will produce more of this hormone. However, if you are also overeating, your body will decrease ghrelin levels in your body.

According to research, ghrelin also determines how quick hunger returns after eating. Typically, ghrelin levels in the body increase before eating, which signals hunger. Then, the levels will go down about three hours after a meal.

Neuropeptide Y

Neuropeptide Y or NPY is another potent stimulator of a person’s feeding behavior. This neuropeptide is considered as the most abundant in the brain. Aside from its relation to a person’s feeding behavior, this neuropeptide is also responsible for a person’s circadian rhythm, anxiety responses and sexual functioning.

Leptin

Leptin is a term derived from the Greek word ‘leptos’ meaning thin. This hormone is synthesized within the fat cells. It functions as a satiety factor on the hypothalamus, resulting to the dampening of a person’s eating behavior while increasing one’s energy expenditure.

It appears that leptin inhibits NPY synthesis as well as NPY’s release in the hypothalamus. Based on this assumption, there are hopes of creating magic weight loss pills based on this hormone’s function. However, the realization of such hopes is yet to reach fruition.

Adiponectin

Adiponectin is a mixture of anti-inflammatory peptides that are secreted by fat cells in the body. These peptides help regulate the body’s energy balance as well as the metabolism of fats and sugars. In addition, adiponectin also increase insulin sensitivity.

It is believed that overweight individuals have less adiponectin circulating their body compared to slim individuals. The trigger that enables secretion of this peptide has not been established. Studies are being conducted to better understand the complex system associated with this hormone.

Peptide YY

Peptide YY or PYY is another hormone to show a promising effect in the management and control of hunger and appetite. In fact, this peptide slows digestion and appears to help suppress a person’s appetite. Ultimately, this peptide significantly reduces food consumption.

Cholecystokinin

Cholecystokinin or CKK is a hormone released in the duodenum after one eats a high protein or a high fat meal. This hormone signals the brain to produce a sense of satiety or fullness, allowing a person to stop eating. Basically, the top trigger of this hormone is eating fatty meals.

What Other Hormones Do In Hunger and Satiety

While the hormones mentioned above are considered as the top players in controlling hunger and satiety, their specific effects on a person’s desire to eat is not fully understood. Many of the well-known hormones in the body still play an important role in controlling hunger and satiety.

When it comes to natural weight holes, there are three major hormones that play a vital role in the regulation of metabolism. These hormones include insulin, thyroid hormones and cortisol.

Insulin

Insulin is considered a major player when it comes to healthy weight and metabolism. This hormone determines whether blood sugar is used and converted into energy or stored as fat. Body fat is not only a passive energy site as it also functions as an endocrine organ, which ultimately produces important hormones as well. The food we eat matter when it comes to losing weight and keeping it off.

Insulin levels in the body are directly impacted by the food that we eat, specifically the ratio of carbohydrates to fat, fiber and protein. Disruptions in the insulin regulating mechanism like insulin resistance have an immediate effect on the other metabolic hormones.

Thyroid Hormones

Thyroid hormones also play an important role in a person’s physiology. Many people suspect that weight gain may be due to thyroid imbalance. While the thyroid gland has a role in regulating a person’s metabolism, it has an indirect relationship to weight gain. In fact, a decreased thyroid function is a result of imbalance between the other hormones in the body.

Stress Hormones

Adrenal imbalance that is caused by stress, excessive anxiety, and cortisol production is often associated with unwanted weight and hormonal imbalance. High cortisol levels in the blood can lead to intense cravings as well as binge eating. If you have high cortisol levels, the other hormones in the body are greatly affected. In fact, this causes a chain reaction that often leaves the body in chronic crisis mode. If you are under tremendous stress, your weight loss dietary regimen will not work no matter what you do.

Melatonin

Melatonin is the hormone responsible for regulating the circadian rhythm. Aside from this known function, this hormone is also associated with your hunger time clock. Research shows that when a person is sleep deprived, his or her melatonin production is affected. This creates a domino effect, as leptin and ghrelin productions are also affected.

Sex Hormones

The well known sex hormones, estrogen, testosterone, and progesterone, also play an important role in the regulation of hunger and satiety.  Adequate levels of estrogen help regulate hunger, which simulates the satiety effect of serotonin. An imbalance ratio between progesterone and estrogen can trigger intense food cravings during premenstrual binges.

Understanding Hormonal Balance and Its Role in Hunger and Satiety

There are definitely a variety of hormones that can dampen or transmit hunger signals. This can directly or indirectly affect a person’s effort to lose weight. Understanding the functions of these hormones is essential in better understanding how hormones of appetite and satiety really work in the human body. It has been established that there are hormonal factors involved. This is not just about a person’s genes, willpower or perhaps the eating habits.

Understanding the Different Types of Fats

Fat is considered a type of nutrient. You need some fat in your diet but not in excessive amounts. However, not all fats are the same. There are good and bad fats and you have to carefully choose the right kind to include in your diet.

Dietary fats are essential to the body, as they provide the body with energy to support cellular growth. In addition, fats help protect organs in the body and keep the body warm. Fats are also essential in the absorption of some nutrients and the production of certain hormones in the body.

What are the Different Types of Fats?

There are four major types of dietary fats found in food. These are the saturated fats, trans fat, polyunsaturated fats, and monounsaturated fats. The four types of fat have different physical properties and chemical structures.

Saturated and trans fat, known as the bad fats, tend to be more solid when placed in room temperature. However, the other types of fat, polyunsaturated and monounsaturated fats adopt a liquid form at room temperature.

Different types of fats have different effects on the body, especially on the body’s cholesterol levels. The saturated and trans fat can raise LDL or bad cholesterol levels in the blood. On the other hand, monounsaturated and polyunsaturated can lower the bad cholesterol levels in the body. The good types of fats should be consumed as part of a healthy dietary regimen.

Unsaturated Fats – The Good Type of Fats

Unsaturated fats are considered the good types of fat, as they improve the blood cholesterol levels. In addition, this type of fats also stabilizes heart rhythms and reduces inflammation. This type of fats is commonly found in plants like nuts, seeds, and vegetable oils.

What Types of Food Contain Unsaturated Fats?

The two types of unsaturated fats include monounsaturated fats and polyunsaturated fats. Monounsaturated fats are commonly found in olive, canola and peanut oils, avocados, nuts like hazelnuts, pecans and almonds, and seeds like sesame seeds and pumpkin seeds. Polyunsaturated fats, on the other hand, are found in soybean, corn, flaxseed, sunflower oils, walnuts, fish, and canola oil.

Most people fail to eat foods that are high in unsaturated fats. According to the American Heart Association, 10 percent of the daily caloric intake should come from polyunsaturated fat. With taking the recommended amount of polyunsaturated fats, the risk of developing heart diseases can be significantly reduced.

Saturated Fats – The Bad Type of Fats

Saturated fats are known as the bad type of fats. This type of fat is commonly found in animal foods. However, some plant foods also contain high concentrations of saturated fats like coconut oil, palm kernel oil, and palm oil.

According to the standard dietary guidelines, less than 10 percent of a person’s daily caloric intake should come from saturated fats. In addition, the American Heart Association recommends the intake of saturated fats of no more than 7 percent of the daily caloric intake.

Replacing Bad Fats with the Good Kind of Fats

It is more beneficial if saturated fats are replaced with the good types of fats, especially polyunsaturated fats. Eating good fats instead of bad fats can lower the bad cholesterol levels in the body, reducing the risk of heart disease. In addition, eating good fats can also prevent insulin resistance, which is a precursor to diabetes.

What Kind of Fat is Trans Fat?

Trans fats are created through heating liquid vegetable oils in a process known as hydrogenation. Hydrogenation requires the presence of hydrogen gas and a catalyst. When you partially hydrogenate vegetable oils, you make it more stable and less likely to go bad or rancid. The same process can convert oil into something more solid like margarine.

Oils that have undergone the hydrogenation process can withstand repeated heating without breaking down, making them ideal for frying foods. For the same reason, partially hydrogenated oils are commonly found in restaurants and fast food chains.

Partially hydrogenated oils are the only source of trans fat. This type of fat is also naturally occurring in beef fat and dairy fat.

Why is Trans Fat Bad for Your Health?

Trans fat is bad for the cholesterol levels because this type of fat can raise bad cholesterol levels and lower good cholesterol levels in the blood. In addition, this type of fat is also associated with heart diseases, diabetes, stroke and other conditions, as it can create inflammation and contribute to insulin resistance.

Even in small amounts, trans fat is harmful to the body. In fact, two percent of calories from trans fat on a daily basis can increase the risk of coronary artery disease up to 23 percent.

On Fats and Healthy Dietary Regimen

Eating foods that contain fat is part of a healthy dietary regimen. Many people are confused with this, as they think that all types of fats are bad for the health. In your quest for a healthier dietary regimen, you have to remember to choose your foods wisely and opt for those that contain good types of fats instead of the bad fats. Moreover, you should also consider a number of calories that you eat and a number of calories that you burn should be well balanced.

In formulating a healthy dietary regimen, you should aim for a diet containing more fruits, vegetables, and whole grains. The diet should include low-fat dairy products, fish, poultry, and legumes. You should also limit the intake of sugar-sweetened beverages, processed foods, sweets, and sodium. This type of diet is low in both trans fats and saturated fats.

Eating healthy does not mean that you have to give up on your favorite foods. You can still include the foods that you love but be mindful about its fat contents. You should consider replacing bad fats with good fats.

You can still enjoy the occasional indulgence of your favorite foods and sweet desserts, as long as you limit your intake. You have to make sure it does not exceed the daily dietary recommendations.

What Are Salicylates and Amines?

Salicylates and amines along with glutamates naturally occur in many of the foods that we consume on a daily basis. There are some people who are sensitive to these chemicals and will experience allergic symptoms like swelling, stomach irritation, hives, and headaches.

If you have this type of intolerance, you are also sensitive to additives that are often incorporated in processed foods. If you are in doubt, however, it is best that you consult your primary health care provider. This way, proper diagnosis, and assessment are done. Also, the right meal plan that is suitable for you will be established.

Natural Food Chemicals – Salicylates, Amines, and Glutamate

Salicylates, amines, and glutamate are food chemicals that are naturally occurring in different types of foods.

Salicylates are a family of plant chemicals that are naturally found in various fruits, nuts, vegetables, herbs, nuts, and spices. This chemical is also found in yeast extracts, coffee, tea, honey, wines, and beers. You can also find salicylates in flavorings like peppermint, scented toiletries, perfumes, eucalyptus oils and a few medications like Aspirin.

Amines, on the other hand, are derived from protein breakdown or a process known as fermentation. This natural food chemical can be found in fish products, yeast extracts, cheese, chocolate, wine, and beer. Certain fruits and vegetables like avocados, tomatoes, and bananas also contain amines.

Lastly, glutamate, which is a building block of all types of proteins, is naturally present in most foods. In fact, in its free form, this chemical can enhance the flavor of food. For this reason, foods that are rich in glutamate are used in meals. Such foods include cheese, stock cubes, mushrooms, tomatoes, meat extracts, and sauces.

Diet Plan for Salicylate, Amines, and Glutamate Sensitivity

People who are sensitive to natural food chemicals need a well-formulated diet plan to ensure that they do not develop allergic symptoms.

  • Fruits and Vegetables

For instance, when it comes to vegetables, the best options for a diet that is free of salicylates, amines, and glutamates include lettuce, cabbage, potato, green beans, and celery. Carrots, asparagus, sweet potato, pumpkin, and cucumber may also be included in the diet plan.

You should, however, some vegetables including onions, eggplant, bell pepper, spinach, mushroom, and all tomato-based foods.

When it comes to fruits, you should be cautious, as most fruits contain high amounts of salicylates and amines. You should avoid grapes, dried fruits, berries, kiwi, ripe bananas, pineapple, and peach in particular.

What you can do is to lower your exposure and stick to certain fruits like barely ripe bananas, peeled apples, and pears. Also, you should limit your fruit intake to no more than two fruit servings per day.

  • Protein

When choosing foods high in protein for your diet plan, you should opt for fresh and unprocessed meats like beef, lamb, veal, fish, and eggs. You can still eat chicken. However, you need to remove the skin part as this is the part that contains high amounts of amines.

Aged meat should also be avoided because it has high glutamate, amine and salicylate content. In addition, you should also avoid ham, meat pies, sausage, canned fish, breaded fish, and bacon.

  • Nuts and Seeds

When it comes to nuts and seeds, you have limited options to choose from. In fact, almost all types of nuts and seeds, including sunflower seeds, peanuts, and almonds, have high salicylate and amine contents. Your options, however, only include cashews and poppy seeds. However, these two options must be consumed in small amounts as well.

  • Fats and Oils

Many types of oil are rich in salicylates and amines. Avocado, sesame, olive, coconut, and peanut oils have high salicylate and amine content. Also, commercial salad dressings and mayonnaise contain high amounts of salicylate, amines, and glutamate.

In choosing fats and oils for your diet plan, you should stick with the options with the lowest food chemical content like butter or ghee. Canola, sunflower, and safflower oils may be used as well.

Food Intolerance to Salicylates, Amines, and Glutamate

Food chemicals cause adverse reactions because of their drug-like side effects. If you are sensitive to any food chemicals including salicylates, amines, and glutamate, your reactions will depend on various factors.

  • Sensitivity Symptoms

For instance, your sensitivity reaction will depend on the symptoms that you are most prone to developing. The symptoms, however, can vary from one person to another. The most common symptoms include headaches, hives, bowel irritation, and stomach upset. Irritability, a general feeling of being unwell, and fatigue may also be experienced.

  • Food Chemical Type

Another factor that contributes to your reaction to food chemicals would be the actual chemical you are sensitive to. Most people with intolerance are actually sensitive to more than one type of food chemical and this chemical may be artificial or natural. Their effects, however, will depend on the combination or the amount consumed in your daily dietary regimen.

  • Degree of Sensitivity

Reactions to the food chemicals will also depend on the degree of the sensitivity. If you are very sensitive, you will be able to tolerate little of any of the chemical-containing food. The speed of reaction and the severity of the symptoms can vary, too.

In some cases, the sensitivity symptoms can start to appear within an hour or two after eating chemical-rich foods. However, in most cases, the symptoms can take several hours to develop. The typical reactions can last for about several hours. However, the severe ones can last for several days.

  • The Amount Consumed

The amount of food you consume will also matter. Dependent on your threshold for reaction, smaller amounts of food may not have any immediate effect. However, larger doses of food may upset you and illicit sensitivity reactions.

It is, however, important to take note that low levels of glutamate, amines, and salicylates from different types of foods can actually build up in your body in a gradual manner. Recurrent symptoms and chronic ones can develop without obvious causes.

What are Food Cravings?

 

 Defining food cravings

Let’s be honest, we all have experienced this strong feeling of having a particular food and after consuming it, we feel immense satisfaction and our mind becomes happy. In simple words, food craving is the desire which relates food with pleasure. Food makes us healthy and happy. It is related to our physical and emotional well-being. Studies have shown that almost every human on earth has experienced this desire and tend to overeat or dig into unhealthy food. It is possible to control or handle this desire by making right food choices.

Studies conducted on Food cravings

  1. Food craving is the mind game. Human brain is responsible for giving signals and making us eat more and unhealthy food. We will learn the bio science behind this in the next section
  2. This desire is more in women than men. Studies have shown that women tend to have intense food crave than men.
  3. Women are inclined to sweet food like chocolate while men are more into savory. When a study was conducted on the food type preferred on the basis of gender. It was found that women are mostly into sweet food like chocolates, ice creams, cookies etc. while men are into salty or savory snacks.

Why food cravings happen?

Let’s now understand the science behind these food cravings and who is responsible for it. There are so many studies conducted on this subject and it was found that the bacteria present in our gut triggers food cravings. Actually, there are two types of bacteria, good one and the bad one, both are billions in number present in our digestive system. Bad one releases toxin that affects one’s mood which triggers the desire to have particular type of food which most of the times is for unhealthy or junk food.

One of the study says that the toxins produced by bad bacteria in gut hijacks the vagus nerve through which the gut and the brain communicates. This could result in good or poor food eating habits. Food cravings can be controlled by increasing the number of good bacteria like probiotics and prebiotics in your gut, that can combat the effect of bad bacteria and hence the negative food cravings. This good bacteria not only helps in reducing negative food cravings but also builds strong immunity, enhances mood and make your digestive system healthy. Probiotic good bacteria are found in foods like Yogurt or can be taken oral supplement. however prebiotic good bacteria are found in fruits and vegetables which are non-digestible foods and act as food for the probiotics.

Good and Bad effects of food cravings

Can food cravings be good? Answer is yes, if you make proper and right food choices. Why is it bad? Because it is responsible for overeating and consumption of unhealthy food. As we have already discussed above that when your body requires a particular kind of nutrient, your mind starts sending signals to eat the food which has that nutrient. These signals are food cravings. So, food cravings actually tell you that your body is lacking some essential elements which is good, listen to them and eat what is best for your body and mind.

For example, chocolate could be beneficial for you since it provides Magnesium. But over consumption of chocolate can be harmful. Instead, you can have a small piece of dark chocolate which doesn’t have any added sugar or processing. You will not only satisfy your crave but also, taking nutrients in the right form. We are going to understand the real craving and how to make better food choices, in the below section.

 

Understanding the real craving

When you feel a sudden desire to consume a particular kind of food, it is very much possible that your body is lacking some essential nutrients. It is important to understand the real craving and eat what is healthy and good for your body. For example, when you crave sugar, you think of desserts, milk chocolates, cookies, ice creams etc. which are processed foods and unhealthy for you. The real crave is of glucose, which can be fulfilled by eating a sweet fruit. Here are some more similar examples:

  • Coffee: when you desire for a cup of coffee that means your body needs energy. When you have coffee, caffeine present in it gives you a kick and you feel awake and energized but that energy drains quickly and you crave for more.
  • Fried food: when you crave for friend foods, they are not only good in taste but unhealthy too. The real crave is of healthy fats which can be found in avocados, ghee or homemade butter.
  • Salty or Savory snacks: it is no surprise that when you visit your favorite grocery store, you tend to pick up on those crunchy salty and savory snacks. Your body is craving for sodium which can be found in salts. Here, it is important to stick with natural salts and do not over intake.
  • Bread or pizza: it has happened with all of us that when we are crossing a bakery or a pizza shop, we feel like grabbing a whole loaf of bread or a big piece of pizza and satisfy our food craving. Amino acids is the real culprit here. You can get these from nuts, eggs and fish and save yourself from having unhealthy food.
  • Frizzy or carbonated drinks: when you want to have a can of carbonated drink, your body is craving for water or possibly mineral. Buy a mineral water bottle and save yourself of having sugar overdose in carbonated drink.

Conclusion

Food cravings are the signs that your body is lacking some kind of nutrients. Best way to fight food cravings is to have a balanced diet and a healthy lifestyle. You should have all the essential nutrients in your everyday diet and try to live stress free. Understanding the exact reason of craving and then eat what is right and healthy is the key to good health and making right food choices.

 

The Great Calorie Debate.

Calories in Vs calories out as a model for weight loss, has been the go to standard and best practice for predicting weight loss ever since I have been alive.

You, your self have no doubt heard about it and have your own views, but in my experience it’s a two sided debate. You either believe it works or it doesn’t.

I believe it does work, and I recommended counting calories. But I like to think of it In a slightly different way. Calorie management.

Anybody can count a calorie, it’s the quality of the calories that make all the difference. Most people don’t even know what a calorie is. Have a guess? Not one single client has ever been able to tell me what a calorie is.

They just think it is this somewhat evil phenomenon that cause us to gain weight and it is an unknown thing.

What a calorie actually is a measurement.

Hear is the exact google search definition (Thanks google!)

Calorie

Noun

Noun: calorie; plural noun: calories

  1. either of two units of heat energy:
    • The energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).

Noun: small calorie; plural noun: small calories; noun: call

    • The energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.

noun: large calorie; plural noun: large calories; noun: Cal

So what does this mean for weight loss?

The body creates energy in the body by anaerobic and aerobic metabolism. Anaerobic mean without oxygen and aerobic means with oxygen.

The body uses both energy systems at different times for different jobs. The primary choice of fuel is carbohydrates and fat from food and fat from fat stores.

The theory of the calories in vs calories out model means that for any given day our bodies have a minimum required to stay alive and healthy. Then on top of that depending on how active we are our age and gender we need extra energy for daily tasks like working or exercise for example.

Which is a good theoretical indicator of our daily calorie needs. This is why I like and recommend your weight loss program needs to have calories managed in this way. And of course with out you having to get the pen and paper out to figure all this out.

If we know the baseline of our calorie intake we can then reasonably predict our future weight.

The problem is people do not know from day to day and week to week what there calorie intake is. Therefore when they try to lose weight with out having a basline diet in place it’s setting you up for failure.

The MOST popular and successful weight loss programs of all time, weight watchers and jenny craig for example all count calories. Weight watchers call it points. Jenny craig they just put you on a meal plan which requires you buy their food. Lite and easy here in Australia is the exact same.

Why do you think this is the case.

Because it works.

Now,  I agree that some people will never have to count a calorie ever, whereas for others they absolutely need a system to do that.

All diets work. At specific times for different people. There is no size fits all solution. The reasons they all work is the fact that overall you end up eating less calories in the long-term.

And of course reducing calorie intake is the go to standard for weight loss. It’s been studied and proven time and time again.

The main reason calorie counting doesn’t work is because people do not want to believe it does. Because it requires them to do the work and figure out what there calorie needs are and how much they need to burn fat.

The act of counting calories in my view is to educate you and get you to take responsibility for your food intake and results. Especially if you have been on many diets before and never kept the weight off. Going through the yo yo diet cycle over and over again.

So how can you get started with calorie management? Well the easiest way is to try my calorie management program Thecleaneatingplanonline.com.au and let the program do all the work for you.

The hardest thing for most people is the actual process of figuring out your calorie intake, basal metabolic rate etc. They going out and having to create recipes that fit your calorie budget.

Inside my program all you need to do is fill out you details age weight, activity level and desired weight. The program does the rest for you.

This module is now complete.