Have you ever wondered about the importance of healthy food when you’re struggling to build up your muscles or improve your fitness?
It’s not just a matter of workouts and how many times in a week you go to the gym.
Food has a key role in your fitness efforts! read below to learn more…
Healthy Food – 4 Points to Remember When Eating for a Flat Tummy
Do you know that our everyday meal acts as an important factor in getting our muscles toned?
It would not matter how frequently we exercise when we do not give significance to what meal we consume every day.
So we should be well aware of the food we need to eat when working our abs.
Eat Right after You Work Out
Incorporating an exceedingly healthy diet in your abs training program is very important as it will assist you in performing your heavy abdominal exercise for you to tone and build a flat stomach.
Shortly after your workout, your muscles are still in an active state, and this is the most preferable stage where it will absorb most of the nutrients that you just consumed.
A High Protein Diet is Significant
The primary nutrient that is responsible for developing your muscles is protein. Consuming enough protein in each meal is very significant, especially after your workout.
A lot of popular diets out there insist that what they offer is the best way to get a flat tummy. However, excluding even just one essential nutrient will definitely NOT give you the body you desire because the best diet for flat belly is made up of the three essential nutrients — protein, carbohydrates, and fats.
Cutting Out Excess Fat
Fat is equally as valuable as protein when it comes to a diet for a flat tummy.
Do not think for one second that all you need is protein.
Still, you need to tell the difference between healthy fat from the unhealthy one because it is the key to an effective dietary program.
Try to eliminate the unhealthy fats in your daily food such as chips, fries, and other food which are deep-fried.
These types of foods are considerably tasty yet, they are not the fats you need in your dietary program.
They are simply unhealthy; all your efforts during your abs exercise will become futile if you continue to include them in your diet.
One great barrier that keeps you from having an attractive and flat tummy is an excessive intake of bad fats in your everyday meals.
Although it is quite tempting and commonly a lot of people are used to eating these kinds of food, we need to keep away from it.
The key to successfully achieving this is discipline. Once you get the hang of it, it is quite easy.
Stick to a Constant Workout Routine
With the right frame of mind, dietary program and exercise routines, you surely will get the flat and shapely stomach that you’ve dreamed of. Full Cardiovascular exercise plus a healthy diet are exactly what you need to get sculpted abs fast!
Healthy eating for a flat stomach is necessary to achieve the body of your dreams. Follow these simple tips and you can say goodbye to belly fat for good.
Are you looking for techniques on how to get six pack abs fast? Well, this site holds the answer. In addition, here are some efficient guides you can also read: the Mike Geary’s Truth About Abs or this review of Turbulence Training. Trust me, this is the best guide you’re needing!
VIDEO —– How to Cook Healthy Food! 10 Breakfast Ideas, Lunch Ideas & Snacks for School, Work!
Healthy Food – Fat-Burning Chocolate Pudding Recipe
Try This Absolutely Delicious (and Healthy) Fat-Burning Chocolate Pudding Recipe… A pudding recipe that’s high fiber, high protein, full of healthy fats, and low in sugar!!
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of the best-seller: The Truth About Six Pack Abs
Well, I’ve totally outdone myself with today’s healthy chocolate pudding recipe… this is damn good!!
As you know, I always look for ways to make seemingly unhealthy foods into healthy fat-burning versions.
Some popular recipes of mine in the past were when I made a truly healthy chocolate fudge (super popular), as well as my recipe for the worlds healthiest cheese steak.
But today, I want to show you my recipe for an amazingly healthy fat-burning chocolate pudding that’s high in fiber, healthy fats, protein, and low in sugar, with ZERO artificial sweeteners and NO added sugars!
I know… I’m a freakin mad scientist with this stuff. But I actually got the idea for this recipe from Men’s Fitness magazine… however, I changed it all around because I didn’t like some of their ingredients, plus their recipe was too high in sugar in my opinion…and I added more protein.
Some of the ingredients may sound weird for a “pudding”, but trust me, everybody I know that’s tried this has loved it!
Here’s the Geary version of Healthy Fat-Burning Chocolate Pudding:
(This recipe will make about 2-4 servings and is a great healthy dessert or late night snack)
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1/2 of a ripe avocado (soft to touch)
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approx 3 tablespoons of almond butter (preferably raw if possible)
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approx 1/4 cup of unsweetened almond milk or coconut milk (preferably organic)
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2 heaping tablespoons of organic cocoa powder
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1/2 teaspoon of vanilla
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1 packet of stevia (or enough to your desired sweetness level)
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1/2 to 3/4 of a scoop of chocolate protein powder (my new favorite is an awesome GRASS-FED raw whey protein)
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just a small pinch of sea salt
Put the avocado and almond butter into a bowl and mash together with a fork until smooth.
Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth. If you’re good with a food processor, you can use that too, but I just mash everything together by hand.
If everything went right, the consistency will be similar to pudding… except normal pudding makes you FAT with loads of sugar! My healthy pudding recipe will actually HELP you to burn fat, control cravings, and satisfy your body’s need for micro-nutrients, protein, healthy fats, and fiber.
If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture until the consistency seems right.
If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at the end. And it tastes great to top this dish with some sliced strawberries!
Feel free to share this delicious healthy pudding recipe with your friends and family. You can copy/paste and email this link to them, or easy sharing options are below for Facebook, Twitter, etc…
VIDEO —– Food Hacks | Eat Yummy Healthy Food | Healthy Swaps by So Yummy
Healthy Food – Fat Burning Spice – 1 Unique Spice That Beats Abdominal Fat
Ok, this spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…
You might even call it a “fat burning spice”… in a roundabout way.
And yes, it can actually help you win the battle against abdominal fat if you use it daily… I’ll explain why.
Here are some other benefits of this miracle spice:
- controls blood sugar levels
- helps maintain insulin sensitivity
- a very powerful antioxidant
- may have antibacterial and antifungal properties
- and dozens of other benefits
So what is this miracle spice?
Well… it’s good old tasty Cinnamon!
Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.
Here’s how…
Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through its strong effect on controlling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body pack on the blubber.
How to harness this to lose more fat…
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.
Also, you could use a cinnamon capsule before each of your meals.
This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!
Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.
Click here to discover over a dozen more unique foods, spices, and weird styles of workouts that help to burn your abdominal fat faster!
⇑ Go to the Table of Contents – Healthy Food⇑
VIDEO —– 20 Healthy Food Swaps | Easy Food Life Hacks
Choosing Healthy Food – 3 Counterfeit Foods Marketed as “Healthier” – these are Deceptive
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of the best-seller: The Truth About Six Pack Abs
I was at the grocery store yesterday and had to shake my head at all of the deceptive labels with everything claiming all sorts of things that are supposedly “healthy”, but aren’t really.
One of the things that really disturbed me was that I saw several examples of healthy food in their natural state, but I saw counterfeit versions of these foods claiming that they were healthier than the original…
Yet in reality, all of these “counterfeit” versions were actually MUCH worse for you than the original, and more highly processed… and they still have the balls to claim that their overly processed “junkified” versions are better.
This is healthy food marketing deception at it’s worst!
Example #1: Product claiming “Better than peanut butter” by being a low-fat peanut butter
This product is ridiculous! I can’t believe anyone would ever believe that this junk is better for them than natural peanut butter.
What I’m talking about here are the types of peanut butter that claim to be “lower-fat peanut butter”… But remember that “low-fat” many times just means more added sugars and carbs to replace the fats they took out. Not good!
First of all, if you buy a good simple peanut butter (organic is best), it is usually nothing but 2 ingredients… peanuts and salt. And they don’t add much salt so it’s not high in sodium. Note: Remember to always avoid peanut butter that contains harmful hydrogenated oils. Peanut butter that contains palm oil is a better alternative than added hydrogenated oils… but natural peanut butter with just peanuts and salt is best.
Back to the counterfeit peanut butter… This counterfeit peanut butter which claimed it was “better than peanut butter” (trying to seem healthier than peanut butter based on its label claims) had a list of junk in it you wouldn’t believe.
First of all, they strip most of the healthy fats out of the peanuts so that it is a “low fat” product. Ok, now you’ve just taken away one of the healthiest parts of the product…the appetite satisfying healthy fats that you need to control cravings and manage more stable blood sugar levels.
To make things worse, the healthy fats were replaced with TWO different types of sugary syrups as well as additional dehydrated cane juice (aka SUGAR), in addition to added refined starches.
This product has taken something as simple and natural as peanut butter and turned it into what should really be called some sort of processed candy.
Yet, they claim that it’s healthier than peanut butter because it’s “lower fat”. And somehow they get away with deceiving people like this. Don’t be their fool!
This overly processed peanut butter may be lower in fat (by removing the healthy fats), but it’s also higher in sugar and total carbohydrates, bringing the calorie total pretty close to regular peanut butter.
Example #2: Product claiming to be “better than eggs”.
I won’t get as detailed on this one because I recently talked about this entire topic in another newsletter.
But basically, this product was just egg whites with a bunch of added chemical colorings, flavorings, and other nonsense, including fake added vitamins.
Again, this product has essentially ruined a good thing by removing the healthiest part… the YOLKS!
And yes, the yolks ARE the healthiest part of the egg.
Anybody that tells you different doesn’t understand much about REAL nutrition.
The important thing to look for in quality whole eggs are cage-free and organic, and also the diet that the hens ate.
Most commercial egg farms are a disaster for the health of the hens, as they are crowded inside hen houses and never see the light of day, and are fed unhealthy amounts of grains.
Your best bet is to find a local farmer that you know allows the hens daily time outdoors to roam freely on land and eat a variety of greens, bugs, etc.
I understand that not everybody can find a local farmer that does this type of thing… so what you want to look for at the grocery store is organic, free-range eggs, and also brands that claim higher amounts of DHA or omega-3’s.
A slight improvement over standard eggs is if the hens had flaxseed or algae feed included in their diet to increase the omega-3 content of the eggs. These eggs will have a better ratio of omega-3 to omega-6 fats.
If you missed my previous article about whole eggs vs egg whites, you can view it here…
Are Whole Eggs or Egg Whites Healthier?
Example #3: A product claiming to be “better than butter”.
This was essentially crappy margarine loaded with highly processed and deadly trans fats, yet it had the nerve to claim it was “better than butter”.
Who are they fooling!
Even low-quality butter is healthier than ANY margarine. One problem with butter can be pesticides and hormones from improperly raised cows.
For this reason, you always want to choose organic butter, and if you can find “grass-fed” organic butter, then I would even say it can be healthy for you. In fact, a little-known fact is that adding a little butter to your steamed vegetables helps your body to absorb more of the vitamins and minerals in the veggies.
It’s true…having veggies with a fat source aids your assimilation of vitamins and minerals. If you missed the article the other day about why healthy grass-fed butter can even help fat loss, read that here.
Another factor in favor of butter:
Due to the content of stable saturated fats in butter, this makes butter one of the healthiest oils or fats to cook with. Oils high in polyunsaturated fats are the worst to cook with due to their highly unstable nature, which contributes to excess free radical production. For more info about this topic, here’s an article I did about healthy vs unhealthy cooking oils
What about the saturated fats in butter?
No, the saturated fat in butter is NOT bad for you. If you’ve been reading my newsletters for some time, you know that we’ve already beaten that topic to death. If you’re new to this newsletter, you can go back to this page to see why saturated fats are a perfectly natural part of the human diet and always have been:
Evidence that saturated fat is NOT bad for you
Feel free to share this article with your friends and family and help to protect their health:
Healthy Food – Metabolic Cooking: Discover the Easy Way to Lose Weight with Yummy Recipes
There’s an easier way to lose weight and it’s called “metabolic cooking”!
Cooking when trying to lose body fat can be tricky, we all know that. But today I got good news for you!
My friends Karine Losier and Dave Ruel spent the past year or so crafting the perfect “metabolic” recipe book.
I highly recommend this for your kitchen if you want to get leaner, do it faster, and have it taste better than ever:
“My TOP Fatloss Recipe Book” —> see how tasty
Quickly:
What is “metabolic cooking”?
Simply stated, it’s a unique way of preparing healthy food that combines nutrients specifically geared for melting off body fat faster than normal.
Here’s what I really love about Metabolic Cooking:
1. The recipes are made from foods with a high Metabolic Thermo-Charge; more calories burned faster without losing taste…
2. They structured the cookbooks around their incredibly helpful “Metabolic Nutri-Profile”… makes it SUPER easy to use…
3. It’s been specifically designed to fight the Metabolic Adaptation Phenomenon: That is what happens when you are on a diet plan and you all of a sudden stop dropping bodyfat!
Taste, ease, and metabolism-boosting power.
You need nothing more.
The BEST recipes for faster fat loss —> Yummy recipes to melt body fat
Metabolic Cooking – Free Recipe #1: Apple Oatmeal Pancakes
Makes 1 Serving (4 to 6 small pancakes)
Ingredients
• 6 egg whites
• ½ cup oatmeal (dry)
• 1 tablespoon unsweetened applesauce
• Pinch of cinnamon powder
• Pinch of stevia
• 1 apple, diced finely
• ¼ teaspoon baking soda
• Cooking spray
Directions
1. First, heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking sprays), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apples.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.
Nutritional Facts
(Per Serving)
- Calories: 240
- Protein: 28g
- Carbohydrates: 32g
- Fat: 0g
Metabolic Cooking – Free Recipe #2 – Ginger Beef
Makes 2 Servings
Ingredients
• 2 sirloin steaks (4oz each), cut in strips
• 1 tablespoon olive oil
• One small onion, diced
• 1 clove garlic, crushed
• 2 diced tomatoes
• 1 teaspoon ground ginger
• 4 tablespoons apple cider vinegar
• Salt and pepper
Directions
1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.
2. When both sides are well-seared, add the onion, garlic, and tomatoes.
3. In a bowl, stir the ginger, salt, and pepper into the vinegar and add that mixture to the skillet, stirring to combine.
4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporate completely.
Nutritional Facts
(Per Serving)
- Calories: 208
- Protein: 31g
- Carbohydrates: 3g
- Fat: 8g
Eating Bad Foods and Your Belly Fat
If you are trying to decide which path to take, one piece of advice is universal: There is no quick fix. If you are in a hurry, say in two weeks, it isn’t going to happen.
Fad diets, supplements, and pills are not going to melt away your belly fat. An ab cruncher is not going to reduce the size of your gut. The quick-loss programs are not the answer.
If my remarks seem harsh, please just accept them for a moment and read the whole article. When you are finished you will then know what thousands of other people know: There is a proven, straightforward way to reducing your belly fat.
Before learning about the science of nutrition, I believed that wheat products like muffins, tasty chips ( with dip of course) whole wheat bread, and other baked goods were ok. I was wrong. Wheat is not easily digested and in the quantities that people consume wheat, it can be considered a fattening food.
I also thought that fruit juice was natural and good for you. Research has proved that fruit juices, such as apple and orange, are lacking the fiber that came with the fruit and leaves you with a strong desire for some carbs. The fiber in the fruit and absent in the fruit juice reduces the blood sugar response in the body.
When you see a jogger with a slim figure, you may believe that fat loss is the result of their elevated heart rate for an hour. What you don’t see is the jogger’s lifestyle. He or she is not doing an exercise that reduces body fat.
It is something else. So don’t start jogging to reduce the gut. The other temptation is to do many ab exercises. Again, it seems logical to do this exercise but in reality, you are strengthening your muscles but not removing fat.
As people age, and especially for women, metabolism slows down which causes the body to store fat more than muscle. Fat storage also shifts from hips and thighs to the midsection. It is possible the redistribution of body fat to cause a person’s waist to increase without gaining any weight.
What this means to you is that your extra stomach fat isn’t just sitting there waiting to be burned away, it is actually producing hormones that are making you fatter and causing future health problems. Let’s try some nutritious food.
Spinach and other leafy green vegetables contain nutrient-rich calories in comparison to other foods. In addition to containing anti-oxidants, it is also a source of one of the elusive vitamin K. Bone health depends on adequate vitamin K in the diet.
Nutritionally, salmon is the king of fish. It is high in protein, vitamin D and is one of the best food sources of Omega-3 fatty acids. When you are looking to lose belly fat it is essential that you consume enough protein daily. Putting this fish in your weekly meal planner will provide lots of needed protein and hot or cold it tastes great.
Avocados are not a fruit but a vegetable. They are very nutritious with vitamins (A, B, C, and E) and dietary fiber. 80% of the fat in avocados is made up of mono-unsaturated fats, the good type of fat. Your body needs this type of fat and it is not stored in your belly area. Avocados are easily digested and produce a slow-burning fuel which is invaluable for replenishing nutrients.
Did you want to start a list of healthy foods? it – Well you have three foods to help you lose belly fat fast.
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