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Create a Mind Set For Success

July 2, 2013 by  
Filed under Fat Loss TIPS

Your thinking and creating a mind set for success is your personal launch pad for shedding the excess pounds and dramatically improving your health and fitness. You must remember that the formula to success also includes an effective fitness and diet regime as well. Training your mind allows you to increase your focus and awareness of the goals that you are on course to achieve.

Here are our top tips for you to Create a Mind Set for Success:
1.  Adapt your thoughts for healthy weight loss and remember to be patient with yourself and the process.  The most effective way to lose weight is to adopt a healthy way of living. One that you can sustain, so be kind to yourself and the surplus weight will just melt away.
2.  Relax. Getting worked up and stressed out about losing weight is counterproductive. Stay relaxed and focused on what you want to accomplish is a key factor in your success. It aids the body’s natural ability to shed those pounds.
3.  Don’t set yourself up to fail with unrealistic goals and expectations. Train your thoughts on setting achievable outcomes and prove to yourself that you can succeed. When you do, you will be delighted!
4.  Establish a routine that works for you. Establishing a routine is a crucial factor. This includes a schedule for working out, for your food intake and also your mind set.
5.  Pay attention to your body. Tune into your bodies requirements, it will soon let you know if you are pushing yourself too hard or if you are eating too much or, on the flip side of the coin, not eating enough. All you need to do is listen to your intuition.
6.  Make use of your powerful imagination. Your mind is incredible and using your imagination to picture and visualise how your want your body and your life to be, is the first step in manifesting those results for yourself.
7.  Don’t rush! It would be unrealistic to expect that your body, your fitness and indeed your mindset will change overnight! Take your time and invest in getting great results by knowing that this is a long term solution.
8.  Spend time and figure out what is it that you truly want. A lot of people know what they don’t want and not many know what they do want. By understanding the driving force for you to create this change in terms of your health and fitness is a very important factor for keeping you motivation to achieve great results.
9.  Take responsibility for your results. You are the one who is accountable for this outcome that you desire. That means that you have to take responsibility for your thinking, what you are eating and how many times you work out.
10. Be positive. This will help you to feel better about yourself when you stay positive. Thinking negatively about your goals and dreams will make them harder to achieve. Being positive will make you feel happy and boost your motivation, which will assist you to lose even more weight.

7 Secrets to Reaching Your Goals

July 2, 2013 by  
Filed under Fat Loss TIPS

7 Secrets to Reaching Your Goals
There are certain factors that not immediately obvious, which when you discover will enable you to easily reach your weight loss and fitness goals. In this article you are about to unearth the 7 Secrets to Reaching Your Goals which will allow you to create the positive and last changes that you desire.

The 7 Secrets to Reaching Your Goals
* Too many people abdicate accountability for their results onto other people or situations or organisations. That may be very convenient but it leaves the person in a position where they have essentially given away their own personal power to someone or something else. Ultimately, the person is then not in control of their results. So it’s important that YOU take responsibility for your results and that you tune into what’s going on for you. You must pay attention to the feedback you are getting and keep doing the things that are working well for you and make adjustments where appropriate to keep you on the right track so that you get to your goals.
* Having a clear understanding of your own motivation is a critical element of succeeding in accomplishing your desired outcomes. Spend time and figure out what’s important to you about these goals? What it is that getting these goals is going to allow you to do? Find out what your own internal driving force is and then bring it to mind every time you need a boost of motivation. This is another effective way of keeping you on the pathway to weight loss success.
* Write down on paper what your goals are. Just keeping them in your head, means that they stay as a bit of a day dream. Writing them down gives them physical form and something that you can refer to.
* Focus is everything! You have to train yourself to Focus on What Your Want! Keep your thought, your actions and your words aligned to the exact things that you want to achieve.
* Having written down your goals, this will give you a clarity around what your targets and outcomes are. Pay attention to the sensory based information within your goals. In your mind you may discover that you have a “mind picture” of what you want to be like, how you body is going to look, the compliments that other people are going to give to you, how amazing you are going to feel. All that information that is wrapped up in that “mind picture” gives you a positive image that you can focus on.
* You’ve heard of will power. Most people don’t exercise their will power these days. They give in too easy. Stay strong, stay positive and refocus on all that you want to achieve.
* You must take action! Lots of people can talk a good game but when it comes down to it, to get the results you want, you have to do something about it. If you are going to do something, then you may as well do it well. So go for it! Commit to your goals and give it 100%.

The Average American Diet – How Do You Stack Up?

June 7, 2013 by  
Filed under Fat Loss TIPS

The Average American Diet – How Do You Stack Up?
It’s no secret that the ‘average’ American in today’s world is battling with some type of weight problem.  The vast majority of adults today, especially when it comes to the female population, would desire to be thinner.
Even if you are at a ‘healthy weight’ by medical standards, chances are you still have an inch or two somewhere on your body that you would do without if given the option.
As such, more and more people start up on a diet plan every single day.  But, do these diets really last? And, just what are we eating on our everyday diets?
The results might just surprise you.
Let’s take a closer look into what the average American diet consists of and how you should go about improving upon this.
The Average American Diet
When looking at the average person, we are doing okay in our vegetable consumption with an intake of over 400 pounds of vegetables per year. Keep in mind this does count ketchup and other vegetable based-sauces, which may skew the intake upwards higher than it should be for whole vegetable foods.

On average, we also consume 273.2 pounds of fruits, so while we aren’t eating as many fruits as vegetables, we are getting some in.

Fats and oils also rank in as a large portion of our diet with 85.5 pounds of them consumed by the average American each year.

Red meat comes in at 110 pounds and chicken at 73.6 pounds, which are the two primary protein sources that Americans are eating.  Fish is only ranked in at 16.1 pounds per year, which is far lower than it really should be.

Cheese is also eaten in abundance with 31.4 pounds consumed per year and eggs come in at 32.7 pounds.  Dairy products are one of the most heavily consumed foods at 600.5 pounds of them eaten per person, per year.

Wheat flour comes in at 134.1 pounds per person, which is something that you should be making an effort to bring down.

Worse yet, corn syrup is ranked in at 42 pounds per person and really needs to be brought down lower as corn syrup is one of the leading causes of obesity at the moment.

Changes You Should Make

So what changes should you be making so that you can improve upon ‘average’?

First, focus on making sure that you are eating whole vegetables, preferably dark leafy greens which are most nutrient dense.

Next, bring your fruit intake upwards, focusing on berries, oranges, and apples, which rank low on the GI index scale.  Fish should make up more of your protein choice selection with poultry coming in close behind.  Red meat should make up the lowest protein source in your diet, rather than the highest.

Try and reduce back on full fat cheese and eat more low fat dairy products instead, while reducing your consumption of wheat flour and corn syrup as much as possible.

If you can make these changes as well as take a supportive weight loss supplement such as Adiphene to further your progress along, you should see your body weight naturally decrease along with your risk of a number of diseases.

Don’t be average – be better than average.

The TRUTH about Potatoes, Glycemic Index, and “White Foods” – Friend or Foe for Fat Loss

June 7, 2013 by  
Filed under Fat Loss TIPS

The TRUTH about Potatoes, Glycemic Index, and “White Foods” – Friend or Foe for Fat Loss
I’d like to start a little discussion today about carbohydrates… and in particular, “white foods” as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as “avoid any and all white carbohydrates”.
Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don’t agree with avoiding any and all “white carbohydrates”. Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.

“White Foods” aren’t necessarily always the enemy

It’s true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let’s look at a few examples…

Onions & Garlic

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren’t easy to find elsewhere in a normal diet… such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

In fact, onions are so powerful for our health, that one study of centenarians (people that live to over 100 years old) identified that a common thread of these amazingly healthy individuals was that they ate a lot of onions throughout their lives.   And we also know that garlic is one of the most powerful substances for a strong immune system, among other qualities.

Cauliflower

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.  And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat.  So eat up on that cauliflower!

Mushrooms

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.  And some types of mushrooms, such as portobella mushrooms, are surprisingly good sources of Vitamin D.

Potatoes

Now that also leads us to another example – white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you’ve read my Truth about Six Pack Abs ebook, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it’s cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.

For example, using glycemic load as an example… it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There’s just no reason to avoid it simply because it has a high GI. My point is… candy bars, cupcakes, and donuts make you fat… NOT watermelons, carrots or potatoes… French fries excluded of course.

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form… with the entire skin, and please don’t ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.

Will 7-9 potatoes per day make you fatter?

On the topic of potatoes not being so bad after all, I don’t remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.

At the conclusion of the study, the potato eaters had actually consistently lost weight! I’d venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you’d be full constantly from eating 7-9 potatoes each day.

Of course, this does NOT mean that french fries are ok to eat!  Those will only make you fat, and the trans fat will lead to an early death.  Seriously… fries are one of the most deadly foods in our food supply.  Plus, deep fried potatoes build up dangerous acrylamides from the frying oil reacting with the starch, and these compounds are carcinogenic.

Anyway, back to the 7-9 whole potatoes per day… Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary’s Lean-Body Potato Side Dish

Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store… it is a mixture of white, red, yellow, and purple baby potatoes)

1 red pepper

1 green pepper

1 yellow pepper

1 or 2 onions

a couple cloves of garlic, finely chopped (or mashed garlic from a jar, organic preferably)

1 or 2 Tbsp extra virgin olive oil and/or virgin coconut oil

a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

I hope you’ve enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer healthy potato recipe idea!

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