Monthly Archives: November 2015

Health & Nutrition #42 by Nutrobalance

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UEA research shows high protein foods
boost cardiovascular health

University of East Anglia

Eating foods rich in amino acids could be as good for your heart as stopping smoking or getting more exercise – according to new research from the University of East Anglia (UEA).

A new study published today reveals that people who eat high levels of certain amino acids found in meat and plant-based protein have lower blood pressure and arterial stiffness.  continue reading…..

Study Finds More Evidence that Coffee can be a Life Saver

Researchers have found even more evidence that coffee can be good for you. People who drink regular, moderate amounts of coffee are less likely to die from a range of diseases, from diabetes to heart disease.    continue reading….

Advocating for Healthy School Foods

To be compliant with the United States Department of Agriculture School Meal Program, each lunch must offer five components: vegetable, fruit, protein, grain (must be 50% whole grain – which is called 100% whole grain rich, and may contain preservatives and high-fructose corn syrup), and milk.

To be reimbursed by the federal (and sometimes state) government, schools must serve at least three of the five components, and one of the three components must be a vegetable or a fruit.   continue reading…..

Recipe of the Day – Hasselback potatoes   click here!

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Are vitamin supplements natural?

Are Vitamin Supplements Natural?

Many companies today falsely label their supplements “natural” for one reason: because the word sells. But don’t get confused. The ingredients in vitamin pills are about as natural as a plastic bag. Manufacturers play around this issue with statements like:”natural grown”, “natural source”, “food grown” etc. but to tell you the truth, most pill ingredients are synthetic.That means,they use natural materials and treat them with various chemical procedures, so that their resemblance to natural materials is gone.

For example, most vitamin C is made from corn.First the corn is chemically converted to sugar (d-ribose). Then the sugar is chemically converted to pure, ascorbic acid. There is not a molecule of corn left in it. The chemical processing makes it synthetic, not the raw materials it came from.

Let’s look at “natural rose hip’ and “acerola” vitamin C. The best rose hip and acerola powders contain only a few milligrams of vitamin C per gram.A 1000mg pill of natural rose hip vitamin C would be about the seize of a baseball. All these so-called “natural” pills are predominantly synthetic ascorbic acid, with a pinch of the natural powder thrown in for marketing.

Then there are those companies who claim that their pills are made of superior vitamins. Let’s get this one straight too. Almost all the vitamin raw materials in America come from a few large companies. Hoffman La Roche makes most of the vitamin C and many of the B-vitamins. Henkel makes most of the vitamin E. Almost all pill manufacturers buy their bulk powders from the same sources that are available to everyone.

Elemental Minerals. Most consumers don’t know that chemical forms of minerals are not elemental forms. For example, a 1200 mg pill calcium gluconate is only 9% elemental.That means, it contans only 108 mg of calcium. To get the RDA for calcium, you would have to swallow eleven of these pills every day.

The same is true for every mineral.Calcium citrate is only 21% calcium and chromium picolinate contains only 12.5% chromium. Magnesium aspartate is only 11% magnesium. Some forms contain only 1-2% of the mineral element.Manufacturers are supposed to state the elemental amounts on the label, but many do not.

Chemical Forms. Supplement pills only have to be true to label by law. That means, if the bottle says the pill contains 300 mg of magnesium, that is all that is required. But many chemical forms of nutrients are hardly bioavailable at all. They pass right through your intestines without ever being absorbed.

Magnesium supplied as magnesium oxide for example, is only one-tenth as bioavailable as magnesium aspartate. But the aspartate form is more expensive than the oxide and takes up more room in the pill.Manufacturers save money by using the magnesium oxide. They can also fit more magnesium into a given size pill by using the oxide, and therefore can put a bigger number for magnesium on the label. Consumers like big numbers.

Some manufacturers fudge bioavailability by claiming particular absorption rates, such as 60%, for their multi-nutrient supplements. All such claims are false, because different nutrients and different forms of the same nutrient are all absorbed at different rates. An average absorption rate is advertising nonsense.

For example, of a 100 mcg vitamin B12 tablet, only about 3% is absorbed, whereas calcium acetate is 32% absorbed. To say the average absorption rate is 17.5% for the two combined, tell you nothing about either.

This will give you an idea what you can expect when you look to buy supplements. Many supplement contents are not true to the label,there are only a few companies on the market you can trust.

Heart Healthy Diet Tips

Our modern lifestyle is the cause of a serious, epidemic problem that affects our society to-day:
heart disease and stroke.In America half of all death are from coronary heart disease, most of them with advanced atherosclerosis(narrowing of the arteries).

The first report of coronary artery disease in America was published in 1912 in ‘The Journal of the American Medical Association by Dr. James Herrick.

The disease was so rare that famous cardiologist DR. Paul Dudley White, spent the next 10 years searching for it and found only three cases. Today we have thousands of cases in any small city.

In the same medical journal 77 years later, on July 7 1989, a nationwide analysis showed that 60 million American adults aged 20 – 90 now have coronary disease to some degree.

There is no longer any doubt that the wanton destruction of our food, air and water and the inept and corrupt work of our health authorities created this monster and it’s alive and growing in every third one of us.

Humbug physicians will object that cardiovascular disease is declining, because modern medicine has become so wonderful at detecting it early and treating it successfully.
Don’t believe them! Even advanced cardiovascular disease is very difficult to detect.

Dr. Lewis Kuller, for example, analyzed records of 326 people who died of sudden heart attacks,all of whom had received medical examinations within six months before death. Eighty-six of the subjects had received medical examinations within 7 days of their death. Not a single one of the heart attacks had been predicted by their physicians.

If you are fortunate enough to have cardiovascular disease correctly diagnosed before it manifests as a heart attack or stroke, then surely modern treatment can tackle it? No way! Most medial therapies for cardiovascular disease are simply symptomatic relief, that does nothing to reverse or even arrest the disease process.

Has the modern electronic bypass wizardry done a better job than the 100-year- old traditional advice to cut the fat in your diet and go for a daily walk?

The American government Coronary Artery Surgery Study spent 24 million dollars to find out.

Their studies examined records of 16,626 angiogram patients. From these records researchers selected 780 patients with good heart function, but a significant blockage of one or more coronary arteries.

Half the patients were given bypass surgery plus drugs. The other half were treated with nutritional and lifestyle changes plus drugs. Bypass surgery conferred no advantage at all, neither in longevity nor in incidence of future heart attacks.

What if you avoid surgery and just use our wonderful new drugs instead? I wouldn’t.

The Johns Hopkins Medical Letter reports on fatal drug reactions in hospitals, where you would think medical expertise would protect you or at least could save you if a drug reaction occurs Prescribed hospital drugs are so toxic, they kill 130,000 Americans every year!

Outside the hospitals, the death toll from the same prescription drugs is probably a lot higher, but is frequently unreported or listed simply as heart failure. The 1994 Physicians Desk Reference contains hundreds of pages of side-effects of common prescription drugs used for cardiovascular disease.

Side-effects include many kinds of cancer, heart disease, liver disease, brain damage and sudden death.

Research has proven that there are many factors, which determine the change of getting heart disease or stroke. Some of the important factors we can influence by changing our diet and avoid smoking.

It’s not a disease of old age, children at the age of 15 can show symptoms of the disease.

Narrowing of the arteries is the main cause of stroke This can start at an early age, without any warning signs.
This process continue and is very hard to detect till suddenly a stroke occurs.
This happens quite fast in most cases and leaves hardly any time to intervene.

Prevention is the key and this has to start at a youthful age; but it has been proven that by changing one’s lifestyle, the process of narrowing of the arteries can be reversed.

There are a number of factors we have to watch for: maintain a constant body weight
2. the use of unsaturated oil and fat
3. use of the right type of cholesterol (high density lipoproteins, HDL), that scrubs and vacuums excess cholesterol off the walls of your arteries.Heart disease risk starts at a cholesterol level of 168 mg/dl, NOT the 200 mg/dl now bandied about by the media.
4. moderate intake of alcohol, sugar and sugar containing drinks.
5. avoid smoking
6. eat a healthy diet, plenty of fresh fruit and vegetables, according to the guidelines of the department of health.
7. exercise daily for at least 30 minutes.

May the frequent use of this information contribute to the actual fight against heart disease and stroke.
But let us not lose sight of the fact that nutrition is only one of the factors and that smoking, high blood presure and lack of exercise are also important.

Our daily diet has to consist of sufficient carbohydrates, protein, fat, vitamins and minerals to keep us healthy and fit.

The following average quantities are a good daily measure for an adult, who doesn’t need to perform heavy labor:
1/2 ltr fat reduced milk
one decent serving of vegetables
some potatoes
two to three fruits
1 or 2 slices of cheese
+/- 100 gr. meat
+/- 150 gr. fish
250 – 300 gr. beans
+/- 50 gr. diet margarine
4 – 6 slices of wholemeal bread
2 eggs/ week

Don’t be afraid of cholesterol, it belongs to your body,like arms and legs. The body makes the necessary amount of cholesterol, which circulate in the blood through your body.

If a big amount of cholesterol in the food enters our body, the amount of cholesterol in our blood rises and atherosclerosis can develop.

Cholesterol rich foods are: egg york, liver, brains, kidneys and milt and roe from fish.
If you don’t eat more than once in a fortnight liver, kidney and occasionally prawns, milt and roe, you don’t have to be afraid of cholesterol. Plenty of exercise has a favorable influence on the cholesterol content of the blood. Walk or cycle daily to work or when going shopping.

May the frequent use of this information contribute to the actual fight against heart disease and stroke.
But let us not lose sight of the fact that nutrition is only one of the factors and that smoking, high blood pressure and lack of exercise are also important.


Creation means coming up with new solutions to problems and doing things in a way that immediately separates you from the competition in the minds of your prospects.
In fact, being a creator rather than a competitor separates you so much that they won’t even make a comparison… you stand alone in their minds.
Creation means being different  and people who are different stand apart from the crowd and don’t face the struggles that naturally come along with competition.
Creation means being the only game in town if people want what you offer and that means a whole lot more sales, more satisfaction, better relationships and more money!
But creation comes with a priceà a price most people are mysteriously NOT willing to pay.
But if you pay the price the world will deliver anything you ask.
What’s the price?
In order to create instead of compete you must cut yourself off from the mentality of the “crowd.”
Now by “cut yourself off” I don’t mean you should become a hermit living in a cave with no human contact. What I mean is that you must separate yourself from the “crowd” mentality.
You must be willing to make mistakes.
You must be willing to take chances and be vulnerable.
You must be willing to open yourself up to criticism.

Health & Nutrition #41 by Nutrobalance

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Better Breakfast, Better Grates

A new study from the University of Iowa reinforces the connection between good nutrition and good grades, finding that free school breakfasts help students from low-income families perform better academically. read it all….

Climate Change – We’re Toast!


(psst….or we can all go on a diet)

Nothing short of a nuclear world war threatens our cherished way of life more than climate change. It is therefore not surprising that the most vociferous defenders of the comfortable assumptions that support the status quo tend to be those who profit the most from the existing set-up.   continue reading….

7 Ways to Avoid the Afternoon Slump

We all know the feeling well, 2 or 3 PM rolls around and you find your eyes are suddenly feeling very heavy when sitting at your desk. Getting a good night’s rest is one of the best ways to avoid the afternoon slump. However, even with adequate sleep, you may still feel a slight dip…  Read More »

Recipe of the Day – Vegan summer rolls With a festive twist


I’ve taken a Vietnamese classic and given it a Christmas vegan twist. click here!

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Seven Foods you can Eat

The food industry is constantly creating new ‘functional foods’ that will help you lose weight, reduce blood pressure and cholesterol, and help you keep your blood sugar and insulin levels in check and so on and so on. When did eating become so complicated, and since when could food do all of these magical things?

Foods designed to help you lose weight are a multi billion dollar industry. And think of how ironic of an industry that is, how could you possibly eat something to lose weight? That doesn’t make any sense at all. The act of eating always adds mass to your body, it couldn’t possibly take it away.

The only way you can lose weight ever, is to eat less calories than you burn off. Bottom line, there is no arguing this. This rule existed 1000 years ago, and will exist a 1000 years from now. There is no possible way you could gain weight if you ate less calories than you burned off.
No matter how easy you seem to put on weight, and how little food you think you eat, there is always a lesser amount that will cause you to lose weight.
The actual matter that makes up your fat cells has to come from somewhere, and that somewhere is your diet. If you eat more food that you burn off then you will store fat and gain weight. If you eat less food than you burn off you will lose fat and lose weight.
That’s it.

So the list of 7 foods you can eat to lose weight consists of any foods you would like to see on that list!
You could lose weight eating cheesecake everyday. As long as you ate less total calories that day than you burned off.
The only weight loss diets that have ever worked or proven to have any effect always make people eat less total calories. That’s it. Carbs, fat, protein and sugar don’t make any difference, as long as you eat less. If anyone tells you otherwise they just haven’t done their research. And I encourage you to challenge anyone who thinks that any ‘special’ food can actually help you lose weight. It’s baloney, eating less is the only way.

Think of it this way. If any of the popular diets like low carb, low fat, high protein actually worked, would you or anyone else still be looking for another way to lose weight?
I know of only one way to effectively eat less and still be able to eat the foods you like. At I found the only nutrition program that makes any sense at all.

Author Brad Pilon basically threw me the biggest curveball ever with this new nutrition program and it makes the most sense out of anything I have ever read. There is no reason to stress over food any longer, there really is a way to lose weight and eat what you like.

Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

Health & Nutrition #40 by Nutrobalance

Edition #40    ??NUTROBALANCE????????????????????????????????????????????????????????????????????????????????????????????????????


Arthritis and Joint Pain

Learn how to live without this debilitating disease!

People in non-western cultures who eat diets low in animal fat and protein have much lower incidences of all types of arthritis!

While most arthritis sufferers are being told that they will need to “learn to live with it,” Drs. Goldhamer and Marano of the TrueNorth Health Center in Penngrove, California, are helping patients learn to live without it.  continue reading

LOHAS Background

Lifestyles of Health and Sustainability (LOHAS) describes an estimated $290 billion U.S. marketplace for goods and services focused on health, the environment, social justice, personal development and sustainable living. The consumers attracted to this market represent a sizable group in this country. Approximately 13-19% percent of the adults in the U.S. are currently considered LOHAS Consumers. This is based on surveys of the U.S. adult population estimated at 215 million.

Research shows that one in four adult Americans is part of this group—nearly 41 million people. These consumers are the future of your business and also the future of progressive social, environmental and economic change in this country. But their power as a consumer market remains virtually untapped.

For more information on penetrating the LOHAS market visit the LOHAS Group page. good

This Fruit could stop Memory Loss for Good!

Afraid of losing your memory? Turns out there’s a new way to prevent a type of memory loss associated with dementia, according to researchers from the Salk Institute for Biological Studies.

The solution? Eating a bowl of strawberries.

The findings, which were published in the journal Aging Cell, say that a natural chemical found in strawberries, called fisetin, was shown to reduce memory impairments in mice as their brains aged–and therefore reducing the side effects of Alzheimer’s disease, a type of memory loss disease.   continue reading.

Recipe of the day:   grilled cod with pancetta and pea mash
click here

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Boost Your Immune System
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Health & Nutrition #39 by Nutrobalance

??NUTROBALANCE????????????????????????????????????????????????????????????????????????????????????????????????????     EDITION #39

Aspirin: is it really a “wonder drug”?

It is an effective pain reliever and has been linked to reduced risk of a number of health conditions, including heart attack, stroke and cancer. But is aspirin really the “wonder drug” many health experts claim it is? continue reading….

The First Human Head Transplant ‘it will be a success’.

It may sound like something from Mary Shelley’s Frankenstein, but the possibility of the world’s first human head transplant is very real. In December 2017, Italian neuroscientist Dr. Sergio Canavero plans to perform the procedure alongside a team of Chinese surgeons, led by Dr. Xiaoping Ren – who to date, has performed around 1,000 head transplants on mice.  continue reading….

Social September: Let’s connect by disconnecting.

Why we need to spend more time with each other
and less time on our phones
At a local café yesterday the sign said: “No free Wi-Fi.  Talk to each other like before the internet.”  What?  And be there just for the coffee and conversation?  
We are more connected today than ever before (Facebook, for example, has more than 1.28 billion active users), but experts warn that we are also lonelier and more disconnected in our unplugged lives:  hence the launch of Social September in 2012.  It encourages us all to “press pause in September — disconnect from our digital lives and reconnect with each other, and ourselves. The aim is to create spaces for face-to-face social connection, promoting positive mental health and well being.” read it all….
– See more at:

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Lean for a life time

Has the American Health Care System Failed?

Has the American Health Care System Failed?

The American health authorities are constant telling us that we have never been healthier. The national cancer Institute try to ensure us that we are winning the war on cancer. The American Heart Association and the Heart, Lung and Blood Institute all claim that thanks to them cardiovascular disease declined since 1970. The FDA claims that it protect the nation’s health very effective.

They claim certain advances in medical technology or the development of some wonder drugs which have improved the treatment of major diseases. At first impression you could accept their reasoning, but we will see that they are wrong at the end. New drugs and medical gizmos may seem to work in the clinical trials to get them FDA approval, but the only real test of their effectiveness is weather or not they reduce mortality in the population in general.

Death as a measurement is something you can rely on. After some days of decay, even the most stubborn physician has to admit that the treatment was not working. When there is a medical speciality that claims great advantages, then there should be less death. When we cut through all the statistical nonsense about treatment, what count at the end is the fact that good health care results in longer life and bad health care results in shorter life. That’s a fact you can’t change! If we look at the table of Life Expectancy for males and females,we can see that America went from 7th place in 1950 to 17th place in 1990.

As a matter of fact, the health care system claimed by President Clinton to be “the best anywhere”, is actually near the worst. For the last 40 years, the American health care has gone downhill. In 1950, they were way ahead of advanced countries like Switzerland, Japan,and Canada. Now they are way behind. The reason of this failure has to be found in greed and corruption. As Dr. Paul Starr from the Harvard University explains in his book, The Social Transformation of American Medicine: After the Second World War, medicine in America started to become an industry, rather than a profession.

By 1950, the giant pharmaceutical companies, the hospital and ambulance companies and the medical equipment companies wrested the control of medicine out of the hands of the physicians and into the hands of entrepreneurs. That was the beginning of medicine for profit rather than for health. This social disaster earnestly went ahead in 1968, when the Humana organization started buying hospitals and set up a much-copied, high-profit model of health care to be provided throughout its holdings. Physicians, administrators and hospital service organizations all had to follow the corporate line.

How much profit did they make? If you bought a share of Humana in 1968, it cost $8. Twelve years later, in 1980, it was worth $336. That’s an increase of 4200% , which is an absurd amount of money extracted from human suffering. This case of Humana is only one example of profits from illness that make nonsense of current government and media claims that health care is a basic right.

Current US health care is simply business as usual. An Industry that over the last 40 years has proved itself to be totally ineffective in improving and maintaining the population’s health. The best advice you can get is to stay far away from it as long as you can,if you like to remain fit and strong!

Lean for a Life time

Our greatest health risk is overweight, but it’s not complicated to become lean,
if you know how your body works. You might have tried commercial weight-loss systems or fad diets, or bogus slimming aids, which only set you up to become fatter.

You can save yourself the cost of professional visits, psychological counseling or complex behavior therapy,as most of such intervention is detrimental.
The National Institute of Health expert panel on weight loss showed that behavior therapy and counseling get worse long term results then people who are losing weight by themselves.

The amount of fat you carry around is not determined by your genes, but by what
you do and what you eat. Recent scientific studies has shown that neither the number of fat cells nor their seize is genetically fixed, but body fat is dependent on lifestyle.

Your body has no internal reference for a permanent level of fat, only for a habitual level.

When you remain at a particular fat level for a year or more, your body develops all the adipore cells, capillaries, enzyme counts, periphial nerves,hormone levels and connective tissues to support it. It becomes to recognize that level of fat as self and will defend it vigorously.

That’s called your fat point. You body constantly monitors its fat point with hormonal messages,such as glycerol, which warns the brain to take defensive action if even the smallest quantity of fat is suddenly used for fuel .That’s why usual forms of dieting can’t possibly work.

By slowing metabolism, increasing fat storage and increasing appetite, your body’s fat point defenses will defeat you every time. Then how can you treat it? Easy!

Reliable studies show that it takes years of overeating to grow fat.
Body fat accumulate very slowly, an ounce or so per day, a pound every two or three weeks.

In a year you are 20 lbs over. In 3 – 4 years you gain 60 lbs of flab.

As your body shifts its habitual fat point up very slowly, you have to operate down the same way,very slowly. Otherwise your body will cannibalize your muscle, excite your fat storage enzyme and boost your appetite to ravenous.

It’s important to reduce you total daily calories by no more than 20%. That’s 400 calories off a 2000 calorie diet. That’s 2800 calories or 0.8 lbs of fat per week.

Because of increases in body efficiency, you will not lose 0.8 lbs of fat but only about half a pound.

That’s the most you can lose without triggering body defenses.

Step 1.: Lose no more than half-a-pound of fat per week.

Get your body composition measured once a month, including fat weight, lean weight and body water. A newly available alternative to underwater weighing are the inexpensive skin-fold calipers for self-use at home. These calipers have a tension device on them to ensure you get the same pressure on the fat each time you measure, provided you take the measurements in exactly the same spot every time.

Step 2.: Measure your body fat once a month.

The calories you cut from your diet have to be the right calories,importantly from all kinds of fat.

Contrary to the calorie-counting strategies of much of the weight-loss industry,
we know that fat calories are fatter.

When excess carbohydates or protein are eaten, the body makes complex metabolic adjustments to promote glycogen storage in muscle and increase the use of protein or sugar for fuel.

It also has to use a lot of energy to convert these foods to body fat. Hence you have to eat a bigger excess of carbs and protein than you do of fat before they
end up on your hips.

But when excess fat is eaten, metabolism remains unchanged. Virtually all the excess is promptly layered onto all the wrong places.

Now you know why calorie counting doesn’t work. Numerous recent studies show that you put on much more body fat by eating fat than by eating the same number of calories from carbs or protein.

Fat calories pack on more body fat than calories from any other food.

Step 3.: Eat a low, low fat diet.

Look on the nutrition facts label when you buy food. Divide the total calories by the calories from fat. If the answer is less than 5, don’t buy the food. In a diet of 2000 calories, that’s a maximum of 400 fat calories.

Step 4: Don’t eat foods that contains more than 20% fat calories.

Many dieters think that they are on healthy, low-fat nutrition, when in fact they are mislead by false food labeling. Many apparently dry foods like cookies, baked goods, crackers & chips are higher in fat than ice-cream. Even low-fat milk is really high fat.

How does low fat milk get away with its name? By jiggery-pokery lobbying power,

the dairy industry got an exemption from the new labels. Nevertheless, an 8 oz glass of low-fat milk (2%) serves you a hefty one-third of its calories from fat.

Food industry lawyers have filed exemption claims for all kinds of foods.

So if you want to avoid hidden fats, don’t trust anything on food labels except
the Nutrition Facts panel. That has to be accurate if it’s legal.

Especially beware of “reduced fat” products. Under the label law “reduced fat” means 25% less fat than the original product. So it goes with everything from reduced fat bologna,high can still be 60% fat, to “light” and “lite” variants of foods, that have to be one-third less fat than the original, but can still be
40 – 50% fat.

Step 5 : Trust only the Nutrition Facts panel on food labels.

Next, you should cut down on simple sugars. Chocolate cookies, candy and table
sugar are obvious, but raw sugar, refined honey, corn syrup, fruit juice
concentrate and date sugar are bad as well.
Look out for fruit juices, orange juice contains more sugar than Coca Cola.

What’s the reason that sugar increase body fat? Because quick absorption into
your bloodstream causes an excess insulin burst from the pancreas.
When it reaches the liver, excess insulin, which is toxic, is converted into
neutral triglycerides. Triglycerides are exactly the form of fats that are stored
in all your adipose cells.

Sugar not only causes excess calories that turn to fat, but it also causes the
body to make even more fat from its own insulin. Replace as much as the simple
sugars in your diet by complex carbohydrates, like whole-grain and vegetables.

Step 6. Cut down on sugar, eat complex carbohydrates instead.

If you think you can lose weight by skipping a meal, forget it.
It wouldn’t work because this results in bursts as soon as you eat again.
The excess insulin that will be turned into fat will compensate for the skipped meal. If you want to lose fat, you have to fast for a longer period, at least
24 hours. It’s important to keep your insulin output level steady for the whole
day. For optimum fat loss, reduce the size of your meals and eat five small meals

per day.

Step7. Don’t skip meals, eat five small meals per day.

Almost all popular diets are deficient in essential nutrients. Don’t fall in the trap of eating only grapefruit, bananas and milk or only salad.

By doing so you become nutrient deficient, it increases your appetite and makes

you fatter. Instead, eat a large variety of foods.
Step 8. Avoid all fad diets

– `

Most of our foods has become deficient in many vitamins and minerals. As a result,

your body turns up your appetite and makes you to eat more in order to supply the

missing nutrients. You have to eat far too many calories to make up for the

missing vitamins in your diet. A single nutrient deficiency is enough to make you

fat like a hog.

The best solution to this problem is to take a full range, high quality multi-
vitamin supplement plus a multi-mineral supplement every day. They act as a
regulator to your appetite and naturally curb your desire to eat.
Step 9. Take a high quality multi-vitamin and multi-mineral supplement every day.

The US National Academy of Sciences believed that chromium was great for car bumpers, but useless for human nutrition, till Dr. Walter Mertz of the Human
Nutrition Research center in Beltsville, MD. Showed that chromium is essential

for your body to use insulin.
Now the latest RDA handbook recommends 50-200 mcg of chromium every day to
maintain insulin metabolism.

Because of the large number of diabetes, folk are well aware that insulin enables
the body to deal with sugar. What they usually don’t know is that insulin also
controls fat and muscle.
However, unfortunately nobody gets even the minimum recommended level of chromium
in their degraded food. Studies show that 90% of the selected diets contain less
than 50 mcg of chrmium per day. The average chromium intake is only 29 mcg.
As a result, this poor nutrition causes your insulin metabolism to barely limping
along and your body fat piles up.

Dr Gary Evans developed a new form of chromium: chromium picolinate.
More than 20 studies show that it improves insulin metabolism, reduces body fat
and increases muscle mass.
Pigs who have similar insulin metabolism to men, when fed chromium picolate,
increased their lean mass by 7% and reduced their body fat by 21%.
That’s a much healthier animal.

Your daily multi-mineral supplement should contain 200 mcg of chromium picolinate.

For fat loss you should use an additional 200 – 600 mcg of CP per day, in
conjunction with an exercise program. Don’t use any other form of chrmium.
Hexavalent chromium or chromate for example, is highly toxic.
Step 10. Use a chromium picolinate supplement every day.

Dr. Leonard Storlien and his colleagues from the Garvin Institute for Medical Research in Australia, were the first to prove that omega-3 fatty acid found in fish oils and also made by our body from Alpha-linolenic acid in flax oil, improve insulin efficiency, by using carbohydrates and fats for fuel.

Most Americans are deficient in omega-3s. It’s important to get it to combat body fat.

Step 11. Take a flax oil essential fatty acid supplement every day.

The bodyfat stored in adipose cells is carried by a nutrient called l-carintine,
to the mitochondria (furnaces) of muscle cells, where it is burned for energy.

By increasing the level of l-carintine by means of supplementation, more bodyfat

is transported and burned.

Your body makes l-carnitine, but if you are overweight and yet don’t eat a lot,

your body doesn’t make enough for optimum use of fat for fuel.

To inprove fatloss,take 2-4 grams of l-carnitine per day in conjunction with exercise.

Make sure you get l-carnitine, not racemic- or dl carnitine, which is cheap and toxic and interferes with l-carnitine metabolism and consequently increases body fat. Don’t except cheap l-carnitine.

Step 12. Take an l-carnitine supplement every day.

Make sure to take 30 – 50 gram high-fiber per day to prevent disease and to create

slow and even food absorption from your intestines, keeping your insulin level steady and also promote the use of food for energy rather than for the building up of body fat.

The average American don’t get more than 10 – 20 gram of fiber per day,

which promote a lot of diseases and put on body fat.

Fiber is essential to prevent colon and rectal cancer.

Step 13. Eat 40 gram of mixed fibers per day.

Dr. Peter Wood from Stanford University has shown frequently that exercise is more

important than food intake to keep body fat under control.

As a regular exerciser you can eat a lot more and keep slimmer than sedentary people.

If a plump person does the right exercise at the right time, he can increase his caloric

intake far above the amount used by the exercise and still lose a lot of fat

The key is to do the right exercise.

Aerobics are usually recommended in the weight loss industry, the more intense
the better, which is all wrong!! The problem is that aerobics exercises that raise your heart rate above 120 beats per minute, which include running, rowing, swimming, cycling and many of those fancy aerobics classes in health clubs,
all strip off muscle almost as much as they strip off fat.

And as you know, muscle loss reduces your ability to burn fat and sets you up

to become even fatter. Remember, muscle is the engine in which body fat is burned.

You should do everything you can to maintain it for the rest of your life.

Walking is good for many health reasons,it also burn some fat and will not burn muscle.

But the best exercise for fat control is wide-variety high repetition resistance training,using weights or machines.

By exercising all the muscles of your body, you burn a lot of fat.

Another advantage of resistance exercises is that it increase muscle and as a result provide more muscle cells to be able to burn fat. It’s a real health bargain.

Step 14. Do high-repetition, wide-variety resistance exercise.

The basis rules for muscle work are simple. If you use heavy resistance so that
you can complete only 3 – 6 repetitions of an exercise and you do 5 – 6 sets,
you build maximum strength but you don’t lose much fat.

If you reduce the weight so that you can complete 8 – 12 repetitions and you do

3 – 4 sets, you build muscle well and burn medium amounts of fat.

If you set the weight so you can run out of steam in 20 – 25 repetitions, while doing only one set, you build a little muscle but burn a lot of fat.

Step 15. For maximum fat-loss, do one set of each exercise with a weight that

exhausts you in 20 – 25 repetitions.

It might be true that running burns more calories than walking and cross-country skiing burns most calories of all, but fat loss has little to do with calories used during an exercise session.

Many recent studies show that the right exercise raises your metabolic rate for up to 18 hours afterwards.

However, if you exercise in the evening and then go to bed, you lose most of the

fat loss effect, because sleep causes your metabolism rate to drop rapidly.

The best time to exercise is in the mornings, the earlier the better.

Step16. Exercise in the mornings.

Dr. Leonard Epstein analyzed all the published studies on exercise and fat loss

and showed that people who exercise five times per week lose three times as much

fat as those who exercise only twice or three times per week, even if they exercise for a longer period. Those who exercise only once per week lost no fat at all.

For fat loss, five days weekly exercise of 30 minutes is much superior to three days weekly of 70 minutes, even though the total weekly exercise time of the three day people is an hour longer.

In order to keep that metabolic rate churning, frequent exercise is the key.

Step 17. Exercise five mornings weekly for a minimum of 30 minutes.

As you can read in my article about exercise, oxidation is the primary cause

of human degeneration.

Because exercise uses 12 – 20 times more oxygen than sitting in a chair, it also creates masses of free radicals that causes a lot of oxidation damage.

Without additional anti-oxidants you are slowly killing yourself.

You can prevent exercise oxidation damage by taking antioxidant supplements.

Step 18. Take a multiple anti-oxidant every day.

The first strategy in your fight against body fat is to reduce your appetite.

Phenylpropanolamine helps a little. Better is ephedrine hydrochloride and its original source: Ma huang or Ephedra sinica.

But you should be very sensible in the use of these compounds.

Don’t use more than 25 – 50 mg per day, otherwise it lose it’s effect and can cause many side-effects, including raised blood pressure, anxiety and insomnia.

The second strategy is to reduce the taste of food, especially sweet tastes.

The herb Gymnema silvestre has been used for this purpose for thousands

of years in Ayurvedic medicine. It works a bit.

The third strategy is to reduce your body’s tendency to store fat.

The herb Garcinia cambogia, a specific variant of the English brindleberry

is used in Ayurvedic medicine for this purpose.

The active ingredient is hydroxy citrate.

Ongoing studies by DR. Andrew Weil at the University of Arizona indicate

that 500 mg of garcinia may reduce fat storage from a high-fat meal by up to 30%.

As a bonus, it may also reduce appetite.

The final strategy is to raise metabolic rate so that your body burns more calories

during the day. It’s called thermogenesis, which means: it raises body temperature.

To maintain the increased temperature, the body has to burn more calories to make

the heat – lots of calories. And because it is low level activation, the calories burned come mainly from fat.

There are a lot of drugs that does the job, but all of them causes side effects.

It doesn’t make sense to make yourself unhealthy while trying to lose fat.

Least damaging are the beta-adrenergic agonists and most harmless of these

is ephedrine or its herbal source: Ma huang. These compounds work by increasing

bodily output of noradrenalin, one of our “fight-or-flight” hormones.

That warns you right away not to use too much,(25-50 mg per day max.) or you

run into severe anxiety, irritability, headache and insomnia.

The FDA are against ephedrine, because folk have used larger doses and

caused real damage to the thyroid gland and other organs.

However, ephedrine on its own is not effective, because your body quickly

defends itself with multiple mechanisms that turn off the extra noradrenalin.

The three main defenses your body uses against a sensible ephedrine

regimen (25–50 mg/day) are: increasing output of phosphodiesterase enzymes,

and increasing prostaglandin production.

These defenses can be overcome respectively by using caffeine, theophylline

(from tea) and acetylsalicylic acid (aspirin).

Herbal sources can also supply the caffeine, theophyline and aspirin.

Standardized extracts of kola nut, guarana, black tea and white willow are good

sources. And you can prolong the effect of caffeine, which is mildly thermogenic

by itself, by using naringenin, a compound found in grapefruit.

Another effective chemical to use in conjunction with beta-receptor agonists

is yohimbine, a compound from the bark of the yohimbe tree.

Yohimbe is one of the class of compounds called selective antagonists

of alpha-2 receptors. This action of yohimbine has shown to cause long- term

thermogenesis and fat loss in animals.

Controlling excess body water is the last thing you can do to lose body fat.

Especially for women, who have this problem. Bloating and edema prevent

your Lean For Life program, because they make you feel blah and make you

to sit like a slug and avoid exercise.

Diuretic drugs are not the solution, but mildly diuretic foods like melons,

cucumber, grapes, apples, parsley, pineapple and cooked asparagus

all help to shed excess water.

Mil diuretic herbs, like Uva ursi and Sarsaparilla also have a use in this

phase of fat loss.

Step 19. Use the right herbal fat loss supplement every day.

Success is always achieved by setting goals. To improve your performance,

you should set specific goals and sub-goals and write them down and post

them on the fridge, for example, so that everybody can see them.

Goals have to be specific, measurable and time limited.

“To lose weight” is to vague. Instead for example: to lose 10 lbs of fat by

my next birthday is a good goal.

Lean for Life is a very long-term goal, so you have to use sub-goals to be able

to check your progress.

Finally, you have to make your goals public, so that your family and friends

can blame you for failure, but praise & reward you for success.

Step 20. Form specific, measurable, public, rewarded fat loss goals.