Like you know I’m a big believer of the benefits of the Coconut Oil. This is a great article from Dr. Mercola.

By Dr. Mercola

You’ve no doubt noticed that for about the last 60 years the majority of health care officials and the media have been telling you saturated fats are bad for your health and lead to a host of negative consequences, like elevated cholesterol, obesity, heart disease and Alzheimer’s disease.

Meanwhile during this same 60 years the American levels of heart disease, obesity, elevated serum cholesterol and Alzheimer’s have skyrocketed compared to our ancestors, and even compared to modern-day primitive societies using saturated fat as a dietary staple.

Did you know that multiple studies on Pacific Island populations who get 30-60% of their total caloric intact from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease?^[1]

Clearly, a lot of confusion and contradictory evidence exists on the subject of saturated fats, even among health care professionals.

But I’m going to tell you something that public health officials and the media aren’t telling you.

The fact is, all saturated fats are not created equal.

The operative word here is “created”, because some saturated fats occur naturally, while other fats are artificially manipulated into a saturated state through the man-made process called hydrogenation.

Hydrogenation manipulates vegetable and seed oils by adding hydrogen atoms while heating the oil, producing a rancid, thickened oil that really only benefits processed food shelf life and corporate profits.

The medical and scientific communities are now fairly united in the opinion that hydrogenated vegetable and seed oils should be avoided.

These unsaturated fats, artificially manipulated into saturated fats, are also called trans fats, and no doubt you’ve heard about them lately. Some cities and states have now outlawed their use. There is no controversy anymore regarding the health dangers of these artificially saturated fats.

And guess what?

These are the same damaged trans fats that have been touted as “healthy” and “heart-friendly” for the last 60 years by the vegetable and seed oil interests!

But the truth finally came out. Trans fat was rebuked, debunked, and revealed as the true enemy to good health that it has always been, regardless of what the seed- and vegetable oil shills told the American public for the last half century.

Unfortunately, this rightful vilification of hydrogenated saturated fats has created a lot of confusion regarding naturally occurring saturated fats, including coconut oil.

If one form of saturated fat is bad for you, the argument goes, then all saturated fat must be bad.

Right?

Nothing could be further from the truth!

The Truth about Coconut Oil

The truth about coconut oil is obvious to anyone who has studied the health of those who live in traditional tropical cultures, where coconut has been a nutritious diet staple for thousands of years.

Back in the 1930’s, a dentist named Dr. Weston Price traveled throughout the South Pacific, examining traditional diets and their effect on dental and overall health. He found that those eating diets high in coconut products were healthy and trim, despite the high fat concentration in their diet, and that heart disease was virtually non-existent.

Similarly, in 1981, researchers studied populations of two Polynesian atolls. Coconut was the chief source of caloric energy in both groups. The results, published in the American Journal of Clinical Nutrition,^[2] demonstrated that both populations exhibited positive vascular health.

In fact, no evidence exists that the naturally occurring high saturated fat intake had any kind of harmful effect in these populations!

That’s not what you expected, is it? Based on 60 years of negative public policy towards naturally occurring saturated fats, you would expect these cultures to be rife with clogged arteries, obesity and heart disease.

It may be surprising for you to realize that the naturally occurring saturated fat in coconut oil actually has some amazing health benefits, such as:

• Promoting your heart health^[3]
• Promoting weight loss, when needed^[4]
• Supporting your immune system health^[5]
• Supporting a healthy metabolism^[6]
• Providing you with an immediate energy source^[7]
• Keeping your skin healthy and youthful looking
• Supporting the proper functioning of your thyroid gland^[8]

But how is this possible?

Does coconut oil have some secret ingredients not found in other saturated fats?

The answer is a resounding “yes”.

Coconut Oil’s Secret Ingredient

50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. If you’re a frequent reader of my newsletter you already know that I consider lauric acid a “miracle” ingredient because of its unique health promoting properties.

Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties.^[9]

Monolaurin is a monoglyceride which can actually destroy lipid coated viruses such as:

• HIV, herpes
• Measles
• Influenza virus
• Various pathogenic bacteria
• Protozoa such as giardia lamblia.

Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on earth!

Capric acid, another coconut fatty acid present in smaller amounts, has also been added to the list of coconut’s antimicrobial components.

This is one of the key reasons you should consider consuming coconut oil, because there aren’t many sources of monolaurin in our diet. But the health benefits of coconut oil don’t stop there.

The Benefits of Medium-Chain Fatty Acids

Coconut oil is about 2/3 medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These types of fatty acids produce a whole host of health benefits.

Coconut oil is nature’s richest source of these healthy MCFAs.

By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.

Let me tell you why these long-chain fatty acids are not as healthy for you as the MCFAs found in coconut oil^[10] :

• LCFAs are difficult for your body to break down — they require special enzymes for digestion.
• LCFAs put more strain on your pancreas, liver and your entire digestive system.
• LCFAs are predominantly stored in your body as fat.
• LCFAs can be deposited within your arteries in lipid forms such as cholesterol.
• In contrast to LFCAs, the MCFAs found in coconut oil have many health benefits, including the following beneficial qualities:
• MCFAs are smaller. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body.
• MCFAs are easily digested, thus putting less strain on your digestive system.
• MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.
• MCFAs actually help stimulate your body’s metabolism, leading to weight loss.

Coconut Oil Helps Fight Diabetes

Your body sends medium-chain fatty acids directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates.

But although coconut oil and simple carbohydrates share the ability to deliver quick energy to your body, they differ in one crucial respect.

Coconut oil does not produce an insulin spike in your bloodstream. You read that correctly, Coconut oil acts on your body like a carbohydrate, without any of the debilitating insulin-related effects associated with long-term high carbohydrate consumption!

Diabetics and those with pre-diabetes conditions (an exploding health epidemic in America), should immediately realize the benefit of a fast acting energy source that doesn’t produce an insulin spike in your body. In fact, coconut oil added to the diets of diabetics and pre-diabetics has actually been shown to help stabilize weight gain, which can dramatically decrease your likelihood of getting adult onset type-2 Diabetes.^[11]

Cococut Oil, the Friend to Athletes and Dieters

If you live in the United States, you have an almost 70 percent chance of being overweight.

And, by now, I’m sure you’re well aware that obesity affects your quality of life and is linked to many health concerns.

One of the best benefits of coconut oil lies in its ability to help stimulate your metabolism.

Back in the 1940s, farmers found out about this effect by accident when they tried using inexpensive coconut oil to fatten their livestock.

It didn’t work!

Instead, coconut oil made the animals lean, active and hungry.

However, many animal and human research studies have demonstrated that replacing LCFAs with MCFAs results in both decreased body weight and reduced fat deposition.

In fact, the ability of MCFAs to be easily digested, to help stimulate the metabolism and be turned into energy has entered the sports arena. Several studies have now shown that MCFAs can enhance physical or athletic performance.^[12]

Additionally, research has demonstrated that, due to its metabolic effect, coconut oil increases the activity of the thyroid. And you’ve probably heard that a sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do.

Besides weight loss, there are other advantages to boosting your metabolic rate. Your healing process accelerates. Cell regeneration increases to replace old cells, and your immune system functions better overall.

Coconut Oil on Your Skin

Besides the mounting medical and scientific evidence that coconut oil has powerful positive health benefits when eaten, it has also been used for decades by professional massage therapists to knead away tight stressed muscles.

However, you don’t have to be a professional massage therapist to gain the skin and tissue support benefits of coconut oil. Just use coconut oil as you would any lotion.

Coconut oil is actually ideal for skin care. It helps protect your skin from the aging effects of free radicals, and can help improve the appearance of skin with its anti-aging benefits.

In fact, physiologist and biochemist Ray Peat, Ph.D. considers coconut oil an antioxidant[13] , due to its stability and resistance to oxidation and free radical formation. Plus, he believes it reduces our need for the antioxidant protection of vitamin E.

Like Dr. Peat, many experts believe coconut oil may help restore more youthful-looking skin. When coconut oil is absorbed into your skin and connective tissues, it helps to reduce the appearance of fine lines and wrinkles by helping to keep your connective tissues strong and supple, and aids in exfoliating the outer layer of dead skin cells, making your skin smoother.

Coconut Oil and Your Heart

Heart disease is the number one cause of death in the U.S. And heart disease is often a silent killer. The first sign of cardiovascular disease is commonly a heart attack, and sadly, over one third of heart attacks are fatal.

And despite the propaganda, the truth is this: it is UNSATURATED fats that are primarily involved in heart disease, not the naturally occurring saturated fats, as you have been led to believe.[14]

Plus, the polyunsaturated fats in vegetable and seed oils encourage the formation of blood clots by increasing platelet stickiness. Coconut oil helps to promote normal platelet function.

Coconut Oil in Your Kitchen

I only use two oils in my food preparation.

The first, extra-virgin olive oil, is a better monounsaturated fat that works great as a salad dressing.

However, it should not be used for cooking. Due to its chemical structure, heat makes it susceptible to oxidative damage.

And polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of their double bonds.

I strongly urge you to throw out those omega-6 vegetable oils in your cabinets.

Why?

Reason # 1: Most people believe that frying creates trans-fat. That is not the major problem, in my opinion. Although some are created, they are relatively minor. There are FAR more toxic chemicals produced by frying omega-6 oils than trans-fat.

Frying destroys the antioxidants in oil and as a result oxidizes the oil. This causes cross-linking, cyclization, double-bond shifts, fragmentation and polymerization of oils that cause far more damage than trans-fat.

Reason # 2: Most of the vegetable oils are GMO. This would include over 90 percent of the soy, corn and canola oils.

Reason # 3: Vegetable oils contribute to the overabundance of damaged omega-6 fats in your diet, which creates an imbalance in the ratio of omega-6 to omega-3. As you know from my extensive writing on this subject, I believe that excessive consumption of damaged omega-6 fats contributes to many health concerns.

They are all highly processed and consumed in amounts that are about 100 times more than our ancestors did a century ago. This causes them to distort the sensitive omega-6/omega-3 ratio which controls many delicate biochemical pathways which results in accelerating many chronic degenerative diseases.

There is only one oil that is stable enough to resist mild heat-induced damage, while it also helps you promote heart health and even supports weight loss and thyroid function — coconut oil.

So, whenever you need an oil to cook with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don’t fully recommend frying foods, if you must fry, by all means use coconut oil — it’s your smartest choice.

Coconut Oil Safety

The medium-chain fats in coconut oil are considered so nutritious that they are used in baby formulas, in hospitals to feed the critically ill, those on tube feeding, and those with digestive problems. Coconut oil has even been used successfully by doctors in treating aluminum poisoning.^[15]

Coconut oil is exceptionally helpful for pregnant women, nursing moms, the elderly, those concerned about digestive health, athletes (even weekend warriors), and those of you who just want to enhance your overall health.

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References:

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• [1] Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171.
• Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau Island studies, American Journal of Clinical Nutrition, 1981;34:1552-1561.
• [2] Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau Island studies, American Journal of Clinical Nutrition, 1981;34:1552-1561.
• [3] Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century, part 2.
• [4] Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity, Lipids, 2009 Jul;44(7):593-601. Epub 2009 May 13.
• [5] Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century.
• [6] Baba, N  1982. Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium-chain triglycerides,  Am. J. Clin. Nutr.,  35:379.
• [7] Bruce Fife, ND. Coconut Oil and Medium-Chain Triglycerides.
• [8] Raymond Peat Newsletter, Coconut Oil, reprinted at www.heall.com.
• An Interview With Dr. Raymond Peat, A Renowned Nutritional Counselor Offers His Thoughts About Thyroid Disease,
• [9] Isaacs CE, Litov RE, Marie P, Thormar H. Addition of lipases to infant formulas produces antiviral and antibacterial activity, Journal of Nutritional Biochemistry, 1992;3:304-308.
• Isaacs CE, Schneidman K. Enveloped Viruses in Human and Bovine Milk are Inactivated by Added Fatty Acids(FAs) and Monoglycerides(MGs), FASEB Journal, 1991;5: Abstract 5325, p.A1288.
• Mitsuto Matsumoto, Takeru Kobayashi, Akio Takenaka and Hisao Itabashi.  Defaunation Effects of Medium Chain Fatty Acids and Their Derivatives on Goat Rumen Protozoa, The Journal of General Applied Microbiology, Vol. 37, No. 5 (1991) pp.439-445.
• Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century.
• Hristov AN, Vander Pol M, Agle M, Zaman S, Schneider C, Ndegwa P, Vaddella VK, Johnson K, Shingfield KJ, Karnati SK.  Effect of lauric acid and coconut oil on ruminal fermentation, digestion, ammonia losses from manure, and milk fatty acid composition in lactating cows, J Dairy Sci., 2009 Nov;92(11):5561-82.
• [10] St-Onge MP, Jones PJ. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue, International Journal of Obesity & Related Metabolic Disorders, 2003 Dec;27(12):1565-71.
• [11] Geliebter, A  1980.  Overfeeding with a diet of medium-chain triglycerides impedes accumulation of body fat, Clinical Nutrition, 28:595.
• [12] Fushiki, T and Matsumoto, K Swimming endurance capacity of mice is increased by consumption of medium-chain triglycerides, Journal of Nutrition, 1995;125:531.
• [13] Raymond Peat Newsletter – Unsaturated Vegetable Oils Toxic, 1996 edition, p.2-4. Daneil R. Doerge, Hebron C Chang “Inactivation of thyroid peroxidase by soy isoflavones in vitro and in vivo”, Journal of Chromotography B, September 2002; 777(1,2);25:269-79. http://articles.mercola.com/sites/articles/archive/2005/01/26/coconut-oil-part-eight.aspx
• Nevin KG, Rajamohan T. Effect of topical application of virgin coconut oil on skin components and antioxidant status during dermal wound healing in young rats, Skin Pharmacol Physiol, 2010;23(6):290-7. Epub 2010 Jun 3.
• Marina AM, Man YB, Nazimah SA, Amin I.  Antioxidant capacity and phenolic acids of virgin coconut oil, Int J Food Sci Nutr, 2009;60 Suppl 2:114-23. Epub 2008 Dec 27.  http://www.ncbi.nlm.nih.gov/pubmed/19115123
• [14] Barry Groves, PhD.  Second Opinions: Exposing Dietary Misinformation: The Cholesterol Myth, parts 1 and 2.
• Robert H Knopp and Barbara M Retzlaff, Saturated fat prevents coronary artery disease? An American paradox, American Journal of Clinical Nutrition, Vol. 80, No. 5, 1102-1103, November 2004.
• Mozaffarian D, Rimm EB, Herrington DM. Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women, Am J Clin Nutr, 2004;80:1175-84.
• [15] K. G. Nevin and T. Rajamohan, “Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation”, Clinical Biochemistry, September 2004; 37(9): 830-835.

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

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Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here’s what you need:

• Sprouted grain bread
• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
• 1/2 of a banana, sliced

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein

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If you’re looking to perform towards the objective to lose belly fat, it is going to be vital that you’re producing confident to steer clear of specific beverages. Many people today pay close attention towards the foods they’re consuming on a day-to-day basis but then fail to take into consideration all of the drinks they are consuming too.

You will need to keep in mind that drinks count just as significantly as the solid food you’re eating so if you’re consuming too many beverages that include calories, that’s going to set you back just as significantly as a solid food meal would.

Let’s take a quick look in the principal beverages which you should really keep away from when your objective is to lose belly fat.

Fruit Juice

The very first beverage that you simply should be thinking twice about is fruit juice. The massive problem with this drink is that despite the fact that it seems like it would be healthy – fruit is after all a healthy choice for a fast snack, it’s truly not.

The problem is the overall calorie content of that juice. Per 1 cup serving of fruit juice you’ll easily be looking at more than 100 calories, which will seriously add up rapidly.

Plus, with the skin of the fruit removed in preparing that fruit juice, you are left with extremely small amount of fiber at the same time.

Flavored Coffee

Second, you have to watch out for any of those specialty flavoured coffee beverages. These too will genuinely pack a huge calorie punch as they add in an excessive amount of cream, sugar, or both.

If you are going to get coffee, your best bet is getting a plain black coffee and adding in some sugar-free syrup. This will be the low-calorie solution to make it gourmet and stick together with your plan to lose belly fat at the same time.

Fruit Smoothies

Third, one massive hazard for those that wish to lose belly fat are fruit smoothies. Fruit smoothies is often incredibly disastrous for the reason that by the time you factor in all the ingredients that they’ve added, you’re quickly looking at 400-500 calories per serving.

Unless you might have an enormous daily calorie requirement, this is just going to be far too high for you to take on your diet plan strategy.

Soda

Finally, if you wish to lose belly fat, beware of soda. Soda is full of high fructose corn syrup which will easily trigger body fat gain. It’s one of the biggest contributors to obesity rates these days so you actually are best off just doing away with it altogether.

Even diet soda, you have to watch out for as many people find that consuming this sweetened beverage will make you wish to consume much more sweetened foods.

So keep these drinks in mind as you go about your goal to lose belly fat. If you really want to see good results, your best choice is selecting water, whey protein powder or casein, or any type of water seltzer.

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Q: What is a protein drink?

A: Any drink with high protein content can be called a protein drink.

Protein drinks are often made by adding a protein source to fluid such as

milk, water or juice. A variety of commercial protein powders are available

for purchase at sport nutrition store.

Q: Why do I need protein?

A: Vigorous exercise and resistance training damage your muscle tissue.

While this damage is a necessary and normal response to physical exertion,

your body needs protein to repair it.

Q: Should I drink protein drinks?

A: The average person needs 0.8 grams of protein per kilogram of body

weight per day. This means that the average 70 kg male needs 56 grams of

protein per day. A UW student with healthy eating habits gets about 60 to 80

grams of protein in a day. However, if your eating habits are off track, your

body might not be getting enough protein. And most certainly not enough at

the right times during the day.

People who exercise at moderate to heavy intensity need 1.2 to 1.7

grams of protein per kilogram of body weight per day, or 84 to 119 grams of

protein for the average 70 kg male.

Protein drinks SHOULD NOT replace natural sources of protein. They

are used to fill the gap between what you eat and what your body needs.

Natural protein sources are flavored over synthetic ones. Snacks high

in natural protein can be just as convenient as a protein drink, e.g., chicken

breast and a banana, peanut butter and crackers, yogurt.

Q: When should I consume a protein drink?

A: As soon as you are finished your workout. Add a carbohydrate source

such as fruit juice for a more speedy recovery.

Q: Someone told me consuming a protein drink before

my workout is better than after. Is this true?

A: It’s best to fuel about 2 hours prior to your workout, and immediately

after. Your pre-workout fuel will include protein with a moderate glycemic

index carbohydrate food for optimal results.

This helps to keep your blood sugar stable while you work out. And,

research shows greater protein delivery to your working muscles.

Q: I went to my local sport nutrition store today. There

are so many different brands of protein powder, and

some are very expensive. How do I choose?

A: First of all, ignore the flashy “research claims” plastered all over the

product. These claims are often made based on research with flawed

experiment design. The health “benefit” claims are often glorified, and

potential risks may be minimized or ignored.

It helps to know a little about protein. Protein is made up of a long

chain of amino acids. When we consume a protein, it is broken down into

its component amino acids and then re-assembled into the kind of protein

our body needs. In order for a complete protein to be assembled, our body

needs 8 amino acids. These are known as the essential amino acids.

Any protein you buy should, at minimum, carry these 8 essential amino

acids.

The essential amino acids are: Tryptophan, Valine, Threonine,

Isoleucine, Leucine, Lysine, Phenylalanine and Methionine.

Many expensive protein powders claim to be superior because they

carry additional amino acids (there are 20 in total). Claiming these are

superior is false. As long as we have the 8 essential amino acids, our body

makes the other 12 when they are needed.

Many protein powders will also claim to be superior because they have

added “performance enhancing” vitamins and minerals. You may not need

these if you are eating well. At best, you are buying extra nutrients you

won’t use. On the other hand, over supplementing can cause problems. Be

wise and use only what you need!

Q: I read in a muscle magazine that if I am looking to

build muscle I should consume at least 300 g of protein

per day. Is this true?

A: There are mixed opinions regarding the maximum daily protein

requirements. While it is recommended that a person who exercises heavily

needs 1.7 grams of protein per kilogram bodyweight per day, it is not

uncommon for athletes to consume 2.2 grams per kilogram, and even more,

each day.

Most bodybuilding literature (such as the “muscle magazines”) will

suggest that an individual ingest 4.4 grams per kilogram (2 grams per

pound), however there is no scientific literature to suggest that this is

necessary, or even beneficial.

Excess protein is broken down and stored as fat. Over consumption of

protein can cause weight gain and also puts unneeded stress on the

kidneys.

Q: So if you could sum it all up, would you say drinking

protein drinks is good?

A: Yes. Protein drinks are a good source of quick protein post-workout.

They should be used as a complementary source of protein and should not

replace the natural protein you consume.

And, they make a great mid afternoon snack for those who more

sedentary. Try a protein drink, or make your own, and feel how it helps keep

blood sugar, and thus your energy, stable through the day!

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Eating well is important at any age, but it is especially important as you get older.

For many adults, though, eating well all the time can be a challenge.

• Why do I need to eat well?
• What is the connection between eating well and aging well?
• What can I do to eat better?
• How can I set goals that I can actually meet?

Why do I need to eat well?

No matter when you start, healthy eating can help you maintain and even improve your health – especially if you combine it with exercise.

Together, healthy eating and regular physical activity can mean the difference between independence and a life spent relying on others.

It can give you the energy you need to stay active and do the things you want to do.

It can also prevent or slow down the progress of many chronic illnesses, such as heart disease and diabetes, osteoporosis and some forms of cancer. And it can help you cope better with both physical and mental stress, surgery and even the common cold or flu.

What is the connection between eating well and aging well?

Healthy living – which includes both healthy eating and getting regular physical activity – can help you adjust to the natural aging process and retain your youthful vigor.

The basics of Healthy Living

Eat a variety of foods.

Eat in moderation. Size matters, so watch your portions!

Eat more:

• Vegetables and fruit
• Whole grains (for example, breads, pasta, oatmeal and brown rice)
• Legumes (such as dried beans, peas, lentils)
• Fish
• Unsaturated fats (from vegetable oils, nuts, and seeds)
• Lean meat (for example chicken and turkey)

Eat Less:

• Saturated fats (found in butter, lard, deli meats, bacon and sausages)
• Trans fats (found in processed foods, cookies, cakes and deep-fried foods)
• Refined or enriched grains
• Salt and sugar (including sugary drinks as well as jams, candies and baked goods)

Drink more water.

Do something active everyday. ( Exercises For Burning Belly Fat – Top Moves For Success)

What can I do to eat better?

The challenge is to eat in a way that helps you maintain a healthy weight, while providing you with the nutrients you need for good health.

• Vegetables and fruit
• Grain products, including bread rice, pasta and cereals
• Milk and alternatives, such as low fat cheese and yogurt
• Meat – fish, shellfish, poultry, lean meat – and alternatives, such as eggs, beans, lentil, chickpeas, tofu and nuts.

How can I set goals that I can actually meet?

The easiest way to move towards healthy eating every day is to set goals that you really can meet. For example, say to yourself:

• I will eat one more fruit and one more vegetable today.
• I will try a fruit or vegetable this week that I have never tried before.
• I will eat fish once this week.
• I will choose whole grain bread for my sandwich.
• I will drink one more glass of water each day.
• I will be more active today.
• I will throw out my deep fryer.
• I will do most of my shopping around the outer edges of the grocery store, because that’s where the fresh foods are.

A few small changes can mount up to a very big difference to your health – before you even know its happening!

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You know you are experiencing yo-yo dieting, but do not know how to stop it. It is time to get your balance back. Here are the power of the Four Wheels you might not have thought of:

1- Strength training

The general opinion when the general public here the word “Weight Training” is of oiled up, macho, muscular men flexing and showing off there muscles. This view often shies a lot of people away from lifting weights….especially women.

Let me tell you, a strength training program is much different than a bodybuilding program. In order to setup a proper strength training routine, you need to understand how a muscle gets stronger. If you fail to understand the physiology behind getting stronger, you will put together a sub-optimal strength training program.

A good strength training plan should focus on making a muscle more efficient. Your strength training program should be based around performing heavy weights and low repetitions.

2- Cardio

Beginners are at a crucial juncture: they’ve made the decision to get into shape and realize they have a myriad of options in front of them. Make the wrong decision, and you’ll potentially derail your progress for months (or sometimes even years).

In my Express Fat Loss program, you’re about to discover the truth about cardio workouts to burn fat and lose more belly fat in less workout time. Everything you know about cardio is about to change.

3- Nutrition

Chances are your nutrition is terrible. Or at the very least, your nutrition plan is good but you allow yourself far too many treats. You can’t succeed in your fat loss program if you have no plan in your diet.

I need to bring up this point because of the many emails people send me about their nutrition. From what I read, most people’s nutrition plans are far too poor to allow them to lose fat. And yet they are working harder than ever in the gym and wondering why they aren’t losing fat.

No workout will help you build muscle and lose fat if you keep eating at fast-food restaurants, drinking sugary sodas, and raiding bags of leftover mini-candy bars. And it’s frustrating because the secrets to fat loss nutrition are so simple. It’s in the program!

4- Flexibility and Rest

No matter what your age or what you do physically, from the time you get up to the time you go to bed, you should try to periodically get in some form of stretching / flexibility movements.

Lastly, get enough rest. Remember the majority of muscle growth occurs when you are resting. When you work out you tear the muscle down. After workouts your body builds the muscle back up, stronger and bigger than what it was before.

I often notice that people who don’t get enough sleep have trouble losing weight. Here’s the reason: stress makes you fatter! You’ve heard of cortisol? It triggers insulin secretion and can cause insulin resistance. It breaks down muscle tissue and reduces your metabolic rate. And if that isn’t enough, stress causes you to store fat around your middle, of all places!

So be sure to get the good solid 7 to 8 hours of sleep experts recommend.

I am a firm believer in not messing with success. If a program is working, monitor progress and stick with it. Once it stops producing results, try different strategies to see if you can get progress moving again.

Most people come to me with very little experience on how to effectively balance weight training, eating correctly, and cardio / aerobic workouts. My job is to help them establish a foundation to build upon and hopefully stay committed to for the rest of their lives.

That’s why I created the Express Fat Loss program. This program is for anyone who wants to know how to physically transform….whether lose body fat….or gain muscle….or define and tone….or just feel good….BREAK ON THROUGH is for you.

To get your Ultimate Guide to Express Fat Loss and start to get results with a real fat loss program……Click Here

If you’re interested in how you can lose belly fat, it is important that you simply take a great and thorough look at your diet because the foods you’re eating on an daily basis will play the biggest role in the progress you see.

Whilst workout is certainly important if you’re working towards the objective to lose belly fat, you are able to swiftly eat back all the calories you just burned off over physical exercise therefore really taking away from your overall progress capacity.

Let’s have a fast look at a few of the best foods which will enable you to lose belly fat.

Cottage Cheese

The very first food that you really should be making certain to consist of within your strategy is cottage cheese. This is great to assist you lose belly fat simply because it’s a very slow digesting source of protein meaning you’ll stay feeling full for a much longer time period right after eating.

For very best results have half a cup to start your day or half a cup right before you turn in for the night.

Egg Whites

Second up on our list of foods that are beneficial to help you lose belly fat are egg whites. Given that egg whites are so low in calories at just 15 per egg white, these can simply fit on any diet plan.

Even better is that they are among the cheapest types of protein so they’ll fit into any cost budget. With a lot of different methods to make this protein source, you truly can’t go incorrect.

Oatmeal

Third, be positive that you simply add some oatmeal to your diet plan to help you lose belly fat. Oatmeal is really a slow digesting source of carbohydrates and contains practically no sugar so it’s going to provide you having a steady supply of power that will enable you to reach your goals.

Just be sure to flavor it your self as opposed to acquiring the pre-flavored packages as those do contain far much more sugar than you are going for.

Green Vegetables

You merely can’t forget about green vegetables if your aim is to lose belly fat. These vegetables are extremely low in calories and will supply a hefty dose of fiber to help keep you feeling full for hours.

Add green vegetables to your salads, stir-fry’s, or any other dish you might be thinking of producing for dinner.

Natural Almond Butter

Finally, final but not least on our foods to help you lose belly fat is natural almond butter. Although you definitely do need to be cautious with regards to portion sizes with almond butter given that it really is more calorie dense, it’s also a fantastic method to kill cravings whilst getting some healthy fat into your day.

1 tablespoon in the morning together with your breakfast can mean the difference between you on the hunt for a mid-morning snack so if hunger control is a thing you are looking for, definitely do think about adding some natural almond butter.

So keep all of these foods in mind that assist you to lose belly fat. The a lot more frequently you’ll be able to contain them inside your diet plan, the far better your outcomes will probably be.

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Do you know “Why Time Under Tension Is Important For Seeing Best Results”….Click Here to found out

Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size,

your body will surely experience a nutritious surge.
Yield: 2 servings

Here’s what you need…

• 1 cup packed fresh spinach
• 2 green apples
• 4 large carrots
• 1 Tablespoon fresh ginger
• Juicing machine

1. Wash the vegetables, cut the ends off the carrots and peel the ginger.
2. Run each item through the juicer. Mix until combined, pour into two glasses and enjoy.

Nutritional Analysis: One serving equals: 139 calories, .5g fat, 34g carbohydrate, .8g fiber, and 2g protein.

Get more ideas for your Smoothies or Shakes! When you buy the Guide to Express Fat Loss you received as well my special 197 Recipes for Smoothies and Shakes. Best way to start your day or finishing your workout with a perfect Post Workout Shakes.

Read more on the Express Fat Loss Program…..CLICK HERE

If you’re interested in how to lose belly fat, it’s important that you take a very good and thorough look at your diet because the foods you are eating on an everyday basis will play the largest role in the progress you see.

While exercise is definitely important if you’re working towards the goal to lose belly fat, you can quickly eat back all the calories you just burned off over exercise therefore really taking away from your overall progress ability.

Let’s have a quick look at some of the best foods that will help you lose belly fat.

Cottage Cheese

The very first food that you should be making sure to include in your plan is cottage cheese. This is good to help you lose belly fat because it’s a very slow digesting source of protein meaning you will stay feeling full for a much longer period of time after eating.

For best results have half a cup to start your day or half a cup right before you turn in for the night.

Egg Whites

Second up on our list of foods that are beneficial to help you lose belly fat are egg whites. Since egg whites are so low in calories at just 15 per egg white, these can easily fit on any diet.

Even better is that they are one of the cheapest forms of protein so they will fit into any price budget. With so many different ways to make this protein source, you really can’t go wrong.

Oatmeal

Third, be sure that you add some oatmeal to your diet to help you lose belly fat. Oatmeal is a very slow digesting source of carbohydrates and contains virtually no sugar so it’s going to provide you with a steady supply of energy that will help you reach your goals.

Just be sure to flavor it yourself rather than buying the pre-flavored packages as those do contain far more sugar than you’re going for.

Green Vegetables

You simply cannot forget about green vegetables if your goal is to lose belly fat. These vegetables are incredibly low in calories and will supply a hefty dose of fiber to help keep you feeling full for hours.

Add green vegetables to your salads, stir-fry’s, or any other dish you may be thinking of making for dinner.

Peanut Butter

Finally, last but not least on our foods to help you lose belly fat is peanut butter. While you definitely do need to be careful when it comes to portion sizes with peanut butter since it is more calorie dense, it’s also a great way to kill cravings while getting some healthy fat into your day.

One tablespoon in the morning with your breakfast can mean the difference between you on the hunt for a mid-morning snack so if hunger control is something you’re looking for, definitely do consider adding some natural peanut butter.

So keep all of these foods in mind that help you lose belly fat. The more often you can include them in your diet, the better your results will be.

Article Source: http://EzineArticles.com/5294714

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