April, 2019

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My Top 55 Lean-Body Foods to Boost Your Energy, Balance Hormones, and Lose Body Fat

In many of my Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy but also helps to get you closer to that hard-body appearance that everyone is looking for, while also, more importantly, improving your health for life. In this article, I’d like to give you healthy food ideas in a different way. This time, I figured I’d just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don’t have junk around the house, you’re less likely to eat junk!  If all you have is healthy nutritious foods around the house, you’re forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you’ll enjoy.

Some of these will be obvious healthy choices, such as fruits and veggies… however, others on this page I think will surprise you!

Alright, so let’s start with the fridge. Each week, I try to make sure I’m loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs.  I also like to chop up some organic chicken or turkey sausage or grass-fed bison sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them). 

By the way I’m talking about whole eggs, NOT egg whites.  Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part… and no, it’s NOT bad for you because of the cholesterol… whole eggs actually raise your GOOD cholesterol.  Try to get free range organic eggs for the best quality.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Yes, you heard me right… I said healthy saturated fats !  …Healthy saturated fats such as medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system.

Back to the fridge, some other staples:

  • Walnuts, pecans, almonds – delicious and great sources of healthy fats.  Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory.  Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal. 
  • Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) – I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
  • Chia seeds and/or hemp seeds – I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don’t use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals if you use pre-ground seeds.  No grinding is necessary to properly digest these seeds. 
  • Whole eggs – one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
  • Salsa – I try to get creative and try some of the exotic varieties of salsas.
  • Avocados – love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
  • Butter – don’t believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet… just keep the quantity small because it is calorie dense… and NEVER use margarine, unless you want to assure yourself a heart attack.  Most important — choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem.  Also, and MOST importantly, always choose grass-fed (pastured) butter as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA) …Kerrygold is a popular pasture-raised butter in most stores.
  • Nut butter – Plain old peanut butter has gotten a little old for me (and peanuts aren’t as healthy as other nuts due to aflatoxin concerns), so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!  Using a variety of nut butter gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
  • Leaf lettuce and spinach along with shredded carrots – for salads with dinner.
  • Home-made salad dressing – using balsamic vinegar, spices, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly uses highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body). 
  • Sprouted grain bread for occasional use — My personal belief from years of nutrition research is that we’re not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age… a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains, therefore I try to only have bread and other grain-based foods on cheat days.  Just remember that too much gluten (which is still in most sprouted grain bread) can cause some degree of damage to your gut health even if you’re not officially gluten intolerant.

Some of the staples in the freezer:

  • Frozen berries – during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies.  
  • Frozen fish – I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish.
  • Frozen chicken breasts – very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
  • Grass-fed steaks, burgers, and ground beef:  Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury).  Also, grass-fed meats have much higher levels of fat-burning and muscle-building conjugated linoleic acid (CLA) compared to typical grain-fed beef that you’ll find at your grocery store.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler).
  • Frozen buffalo, ostrich, venison, and other “exotic” lean meats – Yeah, I know…I’m weird, but I can tell you that these are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef, chicken, and pork that’s sold at most grocery stores.
  • Frozen veggies – again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

  • Various antioxidant-rich teas – green, oolong, white, rooibos (red tea) are some of the healthiest.  One of my newest favorite teas is yerba mate, which is a south american tea that is loaded with antioxidants and other nutrients. I’ve found some delicious yerba mate mixes such as chocolate yerba mate, mint mate, raspberry mate, etc.
  • Oat bran and steel cut oats – higher fiber than those little packs of instant oats, which are typically loaded with sugar.  If I’m trying to reduce body fat and get extra lean, I make most of my breakfasts based on eggs and veggies and bison sausage, but if I’m on a muscle building phase, I increase carbohydrate intake and use more oat bran and oatmeal.  Again, if you’re looking to aggressively lose weight and/or control blood sugar, oatmeal and other grains aren’t the best idea.  But if you’re looking more for weight gain or muscle gain, oatmeal is one of the healthier grains if you had to choose one.  I personally avoid most grains, with some occasional exceptions like oats or rice, which are at least a little healthier than wheat.
  • The only healthy oils I have in my cabinets are virgin coconut oil and extra virgin olive oil. Macadamia oil may also be a reasonable choice as long as it’s not “refined”.  But other than that, all “vegetable oils” (which is usually soy and corn oil) are total junk and very inflammatory. Never use soy or corn oils!  Also, always avoid canola oil, as there is nothing healthy about canola oil, despite the deceptive marketing claims by the canola oil industry.
  • Cans of coconut milk (loaded with healthy saturated MCT fats) – to be transferred to a container in the fridge after opening.
  • Tomato sauces – delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.  You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining.
  • Stevia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose .
  • Raw honey – better than processed honey… higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates).  I use a small teaspoon every morning in my teas.  Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly, nothing to worry about, and a better choice than refined sugar.
  • Organic REAL maple syrup – none of that high fructose corn syrup Aunt Jemima crap…only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles to aid muscle recovery.
  • Organic unsweetened cocoa powder – I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks (delicious!).
  • Cans of black or kidney beans – I like to add a couple scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants!  Did you know that black beans and kidney beans have more antioxidants than blueberries…it’s true!
  • Dark chocolate (as dark as possible – ideally more than 70-75% cocoa content) – This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just 1-2 small squares after a meal… but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that’s hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka – mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

Ok, those were some of the healthiest lean-body foods you can stock your cabinet with, BUT check the link below to learn more about keeping yourself and your surrounds healthy.

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A unique exercise you can use to help flatten your stomach while driving in the car?

This may sound a little weird to do this in the car, but it actually WORKS to slowly help to flatten your belly over time if done consistently

With today’s short article, I wanted to show you a VERY simple exercise that you can do anytime, anywhere to help get a flatter stomach over time.

Now I will preface this by saying that this specific exercise does NOT increase fat burning , but it CAN help to flatten your stomach by strengthening your deeper transversus abdominis muscles and hence “pulling in” a lazy stomach (aka beer belly or “pooch belly”).

It involves doing an exercise called “ab vacuums “…

I find it a good time to get in the habit of doing daily ab vacuums while driving on your daily commute or another time that would get you in the habit of doing them regularly.

(please make sure this doesn’t distract you from driving safely… I find that it doesn’t distract me at all, since you can keep your eyes on the road at all times and both hands still on the wheel…it’s certainly much safer than driving while on a cell phone!)

Of course, ab vacuums can be done anywhere and at anytime and don’t have to be just for driving, but I’ve found that it helps me to remember to do them if I do them at a specific time when driving regularly…. this could be while driving home from the gym every time (I do this 3-4x per week while driving home from the gym), or perhaps during your daily commute to work.

They even help to strengthen your core and support a healthy back !

Ab vacuums are simple (Instructions)

  • You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor.  I prefer them seated or standing.
  • The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time.
  • Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several of these 10-20 second holds, perhaps 5-10x if you have enough time while in the car.  But even just repeating 3-4x every time you’re driving somewhere can really add up over time and give you the benefit of a flatter belly!
  • Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep abdominal muscles beneath the rectus abdominis) if you previously had a “lazy belly”.

Like I said previously, this “ab vacuums” exercise does NOT increase fat burning… it only helps to flatten a round stomach that has lazy deep ab muscles, and it will strengthen your core.  It’s worth a place in your weekly belly-flattening repertoire, BUT…

If you actually want to BURN OFF the fat from your abdomen, you MUST apply the tested and scientifically-proven fat-burning principles on

===> HERE

Flatten your abs just by releasing energy blockages

The truth is, a weak or faulty core blocks and drains away your energy…

Some cultures call this energy Ki, Chi, Prana or Spirit… I usually just think of it as the energy that flows through your nervous system…

And when you align your core and fix these blockages your abs will flatten fast.

The best part is, this method of belly-flattening is low intensity and requires you to do LESS exercise…
=> Flatten your abs just by releasing energy blockages

IS IT POSSIBLE TO SHRINK FAT CELLS?

What if I told you that there is a way to physically shrink your fat cells? Countless products and diet plans have promised as much, and more.

But I am about to reveal the method that has worked wonders for hundreds of people worldwide pursuing fat reduction. It sounds too good to be true, right? Read on to find out for yourself. Tea has many benefits for the body, stress and energy levels, and even aids in the prevention of serious diseases.

White, black and green tea have been tested, talked about, and consumed for years on this basis, each with unique but valuable contributions to the body. More recently, red tea has been recognized as their equal, if not superior.

And here’s why – red tea shrinks fat cells. Rooibos is a red bush from South Africa. The leaves are used once fermented in the tea’s production, and they offer a range of benefits. My recipe, as featured in the Red Tea Detox, combines rooibos with a specific blend, working to melt fat. Research has shown that components found in the rooibos plant, such as polyphenols and flavonoids, inhibit the formation of new fat cells by 22 percent.

The tea significantly lowers dangerous fat found in the blood, such as triglyceride concentrations. Other blends such as green tea, although rich in antioxidants, do not have the same impact on fat cells or weight loss. Red tea is an exciting necessity and one that has the potential to seamlessly entwine itself with your lifestyle. The Red Tea Detox Articles 02 Sipping the brew burns fat from stubborn problem areas around the body, without an extreme diet or exercise plan.

This is a chance to enhance your health as well as your weight loss efforts. And did I mention that it’s delicious? Finally, we have access to a health product promising fat reduction that bases itself on facts, rather than myths and false hope. Something worthwhile. It has never been simpler to cut fat cell growth than it is now, with the Red Tea Detox. Watch for inevitable results as they occur. Find the recipe here – www.redteadetox.com

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THE POWER OF LATE-NIGHT SNACKING

You’re staring at your computer screen with weary eyes. Dinner has come and gone, but that oh-so-familiar beast we call Hunger has reeled its damn head again.

But you can’t snack after eight o’clock, right? That’s weight loss rule number one. Or is it? I’m about to share with you some helpful truths for a situation of this kind. There’s an ironic flipside to my mostly honorable label of “Liz Swann Miller – Weight Loss Expert.” I must strictly resign myself to the continuous expectation the general public attributes to the title – that I have it together.

Liz would never gain excessive amounts of weight. Liz would never give in to that looming golden M on the highway. Liz doesn’t snack late at night. How does Liz do it? Let me tell you a secret. Liz struggles. Liz feels the exact temptations you feel, and resists the exact pulls you resist. As this “Weight Loss Expert,” I often need to remind myself not only to pursue a healthy lifestyle in order to fulfill the expectation of my title and my career, but for my optimal wellbeing.

The temptation, for me, is at its worst late at night, during that time when I’ve supposedly declared eating over, yet I’m fighting hunger, bleary-eyed, answering hundreds of emails from clients seeking advice for topics such as this. Firstly – it’s important to note that hunger is a basic survival instinct – and we must be grateful for it. The fact that it exists is an amazing feat in itself.

There are those who claim the most effective diets are those which have you eating only two meals a day, and drinking water for the rest.

I strongly encourage you to ignore these methods, as they are not sustainable. The secret is snacking. And I don’t mean digging around in a bag of chips and licking the salt off your fingers (we’ve all been there).

I mean pouring yourself a bowl of organic nuts. Or blueberries. Or frozen peas. Be inventive, but clever about it. Choose the right food in moderation. But let’s talk about the late-night secret. It’s simple. And easy. Are you ready for it? Okay. It’s a cup of tea. Don’t underestimate those three words.

Not to drink immediately before bed, but rather in the gap between dinner and sleep. My go-to is the always delicious, always sufficient Red Tea. It satisfies the hunger itch, but leaves me feeling clean, calm and revitalized, primarily due to its detoxifying properties. And it’s caffeine free – so don’t fear, you won’t be bouncing from the walls.

After my extensive studies around fat-burning solutions, the myths and the answers, I created this tea with ingredients selected carefully for late-night cravings and overall weight loss (you can find the recipe in the link below).

The benefits are endless, but the solution is simple. Set yourself a challenge. I’ll be right there with you. Ditch the chips, the ice cream, and the guilty pleasure of cheese blocks. Get the kettle bubbling and pour yourself a steaming mug of Red Tea. I guarantee – you will fall in love with the taste – and late-night cravings will be a beast of the past.
Try theRed Tea Detox today to get the recipe.

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WHY RED TEA IS BETTER THAN GREEN TEA

Green tea has long been acknowledged for its health and wellness benefits, including weight loss assistance. The evidence is irrefutable.

But are we overlooking something better? It is true that green tea contains powerful antioxidants. These components contribute to minimizing health risks such as cancer and cardiovascular disease. As a Weight Loss Expert, it has been my primary goal to share practical tips and tricks for those pursuing optimal health.

In upholding my obligation to transparency, I am about to reveal how green tea, although beneficial, is gradually losing value in the light of its delicious rival – rooibos. Rooibos, also known as red tea, is equally high in antioxidants, but is sourced from different substances to that of green tea.

The antioxidants contained in rooibos – aspalathin and nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat production, lessen stress, and inhibit metabolic disorders.

After the results of recent studies, alongside my own findings related to the major players in sustainable weight loss, I consider red tea an essential.

In addition to preventing heart disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight gain. This year I began the production of my Red Tea Detox.

A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally valuable elements.

Rooibos means red bush. The plant is readily available, with leaves that turn red upon The Red Tea Detox Article 02 fermentation. With so much potential to assist with our health and wellness journey, I considered it wrong to ignore the strength of the plant. Unlike green tea, red tea does not contain caffeine, and therefore drinking the blend at night won’t leave you restless.

Another factor of its ultimate superiority is simply – taste. The bitterness of green tea is often attributed to its high tannin content, which is less prevalent in red tea.

Many health products do not aim to bridge the gap between adults and young children, but the pursuit of health is of equal importance for both demographics.

Which is why I’ve designed a recipe that caters to all ages and tastes, with the inclusion of a sweetened version of the recipe. This particular Red Tea Detox program is fresh and matchless, already actively transforming lives since its launch. Click here to check it out – www.redteadetox.com

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