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What Best Foods To Eat To Lose Weight

Would You Like to Know Exactly What Best Foods To Eat To Lose Weight and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself? 

If you’re serious about achieving permanent fat loss and a complete health transformation while eating your favorite foods every meal….

I invite you to read this page to discover what best foods to eat to lose weight .

Question:

Is it true? Has modern science finally discovered a diet that can strip off body fat like clockwork, while still allowing you to eat tasty meals like ribeye steak with roasted garlic and butter?

Hi, my name is Jo Sea ND and the information which I am about to share with you was written by a collogue of mine Rachel Roberts. Who although not a professional ad writer, clearly has more experience than myself. This information is extraordinary and powerful and will add immensely to your desire to obtain health by eating the right foods.

Here’s The Deal:

In my opinion, the nutrition industry is hopelessly broken. Instead of helping people improve their health and overall physical appearance, the world is filled with myths, scams, and flat-out lies.

I mean, it’s obvious the current dietary guidelines don’t work. Just look at the stats. 71.6% of American adults aged 20 and above are overweight, of which more than half are obese![1]

Now, if you’re one of the millions of people who follow all the nutrition rules outlined by health and fitness “gurus” but still carry excess fat, it is not your fault!

obesity

The Truth Is:

No matter how genetically “doomed” you may think you are, and no matter how frustrated you may feel after trying and discarding many diets, you absolutely can have the lean and alluring body of your dreams.

You see, getting into fantastic shape isn’t nearly as cruel as nutrition and fitness “gurus” want you to believe. In fact, if you avoid the four most common and catastrophic diet mistakes, shaping your dream figure is actually a simple process.

Do You Make These Four Common Diet Mistakes That Sabotage Your Health and Stall Fat Loss?

Mistake #1

Not being in a calorie deficit

According to some “experts,” losing weight and keeping it off is all about controlling the types of food you eat.

They say particular foods are “fattening” because they pause fat burning and cause a hormonal environment that leads to weight gain… while other foods “balance” the system and stimulate fat loss.

While that’s partially true, it doesn’t give you the full picture. The reason is that if you want to lower the number on your scale, the most important thing you must do is enter a caloric deficit.

It’s simple. If you consume more calories than you burn, you’ll gain weight. And if you consume fewer calories than you burn, you’ll lose weight. That’s a scientific fact.[2]

Looking for proof? Well, dozens of studies show the vitality of calorie balance.[3-19] One of these is a case study by Mark Haub, a professor of human nutrition at Kansas State University.[20]

He carried excess pounds and, knowing the importance of calorie balance, decided to do an experiment. For two months, he only ate foods like Twinkies, Oreos, Dorito, and protein shakes while maintaining a daily energy deficit of 800 calories.

The result? In just two months, he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.

Now, I don’t recommend you follow such a diet, but it illustrates my point. If you want to lose fat, you must be in a calorie deficit.

Mistake #2

Severe calorie restriction that gives you the metabolism of a 90-year-old lady

If an energy deficit of 250 calories a day will get you lean, a 1,000-calorie deficit will give you the results four times as fast, right?

Wrong! Many people make this mistake, and I used to do it too before I knew any better.

The truth is, severe calorie deficits screw up your physiology. That’s why almost all low-calorie dieters regain the lost pounds when they stop the program… plus, most often gain some more on top of that.

You see, your body doesn’t know you’re trying to get ripped for the beach. Instead, because you’re starving yourself, it thinks you’re stranded with no food.

As a result, your body’s metabolism will plummet to prevent you from losing weight. This means that as soon as you come off your diet, your body will store as much food as possible as fat to prepare itself for the next starvation.

That’s why it’s essential to eat according to a calorie target fine-tuned for your body, your situation, and your goals.

Mistake #3

Thinking all calories are created equal

Thus far, we’ve looked at calories. And while calories are a crucial piece of the fat loss puzzle, they’re in no way the only thing that matters. You see, when most people say they want to lose weight, they actually strive to improve their health and look better.

The thing is, if you want to accomplish such feats, you shouldn’t strive for weight loss. Instead, set your sights on fat loss. That’s because losing weight doesn’t necessarily improve health and appearance, but losing fat does.

Now, when it comes to fat loss, calories remain a crucial element. But what is just as crucial is your macro intake. In other words, your consumption of protein, carbs, and fat is vital. How you set up your macros has a profound effect on how your body will respond to the meals you eat.

For example, if you consume too many carbs, it’ll be near impossible to lose fat even if you maintain a calorie deficit. That’s because carbs spike insulin, a hormone that blunts fat loss in two main ways.

One of these is that elevated insulin levels block the release of fat from your fat cells.[21-23] And if your cells can’t release fat, your body can never burn off the excess.

Second, elevated insulin levels cause the storage of energy found in your bloodstream to morph into body fat cells.[23-25] This means the energy won’t get burned off by tissues like muscle but instead snakes its way around to places like your hips and abs.

That’s why researchers call insulin the “fat storage hormone,” and that’s why carb-rich diets make it nearly impossible to lose fat.

Insulin is but one example. Optimizing your macros is crucial for many more reasons, so in a minute I’ll show you how to set up your macros to triple fat loss.

The best part? The method I’ll show you in a minute from now is effortless to follow and never leaves you hungry. In fact, this eating style is so satiating and easy to follow that you would probably forget you were on a diet if you weren’t losing fat so fast.

Mistake #4

Following an unrealistic, overly restrictive dietthin man with cracker

Willpower works like a battery – you only have so much of it until it runs out. That’s why very restrictive diets deplete your willpower, increase your cravings, and lead to binging – the exact opposite of what you want when trying to build your dream body.[26-27]

I’ve seen it countless times before… a guy or gal who is dedicated to losing weight and getting healthy. To kick things off, they start a diet that only allows food like tilapia, asparagus, and chicken. After all, that’s what the fitness magazines recommend.

While the results are great in the beginning and the dieter loyally brings Tupperware boxes packed with “healthy” meals wherever they go, their willpower eventually runs out and that diet gets tossed out the window.

Just keep in mind that dieting itself is already hard. Don’t make it even harder for yourself by enforcing all kinds of unnecessary restrictions. Otherwise, you’ll likely take on a “screw it” mentally after a few weeks or even days, wake up in a sea of Twinkie wrappers and be back to square one.

 

Scientific references

  • 1. Lancet. 2014 Aug 30;384(9945):766-81.
  • 2. Res Q Exerc Sport. 2013 Sep;84(3):275-86.
  • 3. J Am Diet Assoc. 2005 Apr;105(4):573-80.
  • 4. Lancet. 2004 Sep 4-10;364(9437):897-9.
  • 5. J Clin Endocrinol Metab. 2008 Sep;93(9):3373-80.
  • 6. Diabetes Care. 1999 Jun;22(6):889-95.
  • 7. Diabetes Care. 2002 Mar;25(3):425-30.
  • 8. Br J Nutr. 2007 Feb;97(2):405-10.
  • 9. Am J Clin Nutr. 2005 Jun;81(6):1298-306.
  • 10. Ann Intern Med. 2005 Mar 15;142(6):403-11.
  • 11. Am J Clin Nutr. 2005 Apr;81(4):762-72.
  • 12. Am J Clin Nutr. 2003 Jul;78(1):31-9.
  • 13. Int J Obes Relat Metab Disord. 2004 May;28(5):661-70.
  • 14. Int J Obes Relat Metab Disord. 2000 Apr;24(4):492-6.
  • 15. J Clin Endocrinol Metab. 2008 Sep;93(9):3373-80.
  • 16. Ann Nutr Metab. 2007;51(5):428-32.
  • 17. Int J Obes Relat Metab Disord. 1996 Dec;20(12):1067-72.
  • 18. Am J Clin Nutr. 2006 Oct;84(4):813-21.
  • 19. Send to JAMA. 2012 Jan 4;307(1):47-55.
  • 20. http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
  • 21. McDonald, L. (1998). The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner (1st ed.)
  • 22. Nutr Metab (Lond). 2004; 1: 13.
  • 23. JAMA. 2014 Jun 4;311(21):2167-8.
  • 24. Nat Clin Pract Endocrinol Metab. 2006 Aug;2(8):447-58.
  • 25. BMJ. 2013 Apr 15;346:f1050.
  • 26. Eat Behav. 2013 Jan;14(1):69-72.

keto diet

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Prebiotic Foods For Gut Health – Fermented Foods To Boost Your Gut Health

Prebiotic Foods For Gut Health

 

Before we get into prebiotic foods for gut health let us agreed upon a definition.

We hear the word probiotic and prebiotic tossed around on the internet quite often now days. What are probiotics and prebiotics? According to Wikipedia

“Prebiotics are compounds in food that induce the growth or activity of beneficial microorganisms such as bacteria and fungi. The most common example is in the gastrointestinal tract, where prebiotics can alter the composition of organisms in the gut microbiome.” “Probiotics are live microorganisms promoted with claims that they provide health benefits when consumed, generally by improving or restoring the gut flora. Probiotics are considered generally safe to consume, but may cause bacteria-host interactions and unwanted side effects in rare cases.”  So in essence probiotic and prebiotics are essential for gut health. Prebiotics are normally obtained from the foods we eat and especially fermented foods and probiotics are usually supplementation which we consume..

Fermented Foods to Boost Your Gut Health

Food fermentation has been around for thousands of years, from back when technologies like refrigerators were not yet a thing. Fermentation is a process of preserving foods to extend their shelf life and avoid wastage.

It is done by adding live bacteria or yeast, which transforms carbs into alcohol or acids that act as natural preservatives.

In recent years, fermented foods have gained increased popularity as gut health has been brought into greater public awareness.

Many diseases have been found to have a link to gut health, which opens the topic of how to keep the gut healthy to fight off such illnesses. Fermented foods contain probiotics, which are good microbes that help restore the balance of bacteria in the gut.

Due to different factors, the diversity of gut bacteria can be compromised. These factors include a poor diet, unhealthy lifestyle, lack of exercise, and environmental factors.

When the bacteria exist in incorrect ratios, the gut cannot function as it should. Functions such as proper digestion and optimal immune response will be adversely affected.

So, what do you do? There are different ways to keep your gut healthy and to restore the balance of the gut microbes, one of which is through the help of fermented foods.

Below are some examples of fermented foods that you may want to include in your diet to help keep your gut healthy:

Kimchi

Kimchi is a staple side dish in Korea. It is rich in probiotics and fiber. Kimchi is fermented cabbage made spicy by gochujang or Korean chili paste. You can find a jar of kimchi in the Asian ingredients section in the groceries. Of course, you can also make it yourself.

Sauerkraut

If you’re not fond of spicy foods, then sauerkraut is a better option than kimchi. Sauerkraut is also cabbage and salt, and you probably know this German superfood as a topping on a hotdog.

Kombucha

If you’re a tea lover, your gut is already enjoying its benefits. Well, you can take your tea up a notch with kombucha, which is a fermented green or black tea, with herbs or fruits for added flavor. You can find kombucha tea at your local grocery stores.

Yogurt

Yogurt is fermented milk containing millions of probiotic microbes. Some yogurts, however, have gone through pasteurization that might have killed most of the good bacteria. So, make sure that you look at the label and choose the ones that say “cultured” or “live bacteria.”

Miso

Miso is fermented barley, rice, or soybean paste, which you may most likely recognize in Japanese soups. It is a staple ingredient in many Japanese and Chinese foods, given the zest that it brings to almost any dish. It contains millions of bacteria that have digestive health benefits.

Pickled vegetables

Pickled vegetables are a good way to get started with fermented foods if you haven’t been eating them already. They are often made from carrots, cauliflowers, celery, cucumber, and cabbage, with small hot chilies and bay leaf to taste. They are fermented with salt, water, and vinegar.

Tempeh

Tempeh is fermented soybeans and is rich in protein, dietary fiber, and vitamins. It is a popular Indonesian soy product made into a cake-like form that is similar to tofu. It can be marinated, fried, baked, grilled.

Conclusion: Not All Fermented Foods Are Created Equal

To aid our gut health we need to be sure to include some of the Prebiotic Foods For Gut Health.

The above-listed fermented foods are just some of the many that you can easily find and include in your diet for a healthier gut. However, not all fermented foods are created equal.

For one, you can expect them to taste differently—sour, spicy, tangy—which may not be suitable for your preferences. You don’t have to force yourself if you are not enjoying their taste.

Another thing to remember is that some fermented foods are pasteurized, which means the good bacteria would have probably died in high heat. Look for the ones labeled with live bacteria or cultured, or better yet, ferment them on your own.

Also, if you are sick, an elderly person, or pregnant, you need to be extra cautious. Some unpasteurized and fermented foods may have adverse effects.

Detoxing will also help you to get and maintain a  healthy gut 

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Why Is Gut Microbiota Important for Health – What You Need To Know

What is The Gut Microbiota?

Hi today we are going to be taking a look at the gut microbiata however before we venture into answering the question of why Gut Microbiat is import for health we must give a definition of Gut Microbiata. According to the Wikipedia. “Gut flora or gut microbiota are the microorganisms including bacteria, archaea and fungi that live in the digestive tracts of humans and other animals including insects. The gastrointestinal metagenome is the aggregate of all the genomes of gut microbiota. The gut is the main location of human microbiota.”

Why Is Gut Microbiota Important for Health?

Most of the nutrients and energy that your body needs are obtained from the food that you eat. Therefore, your digestive system, and especially your gut microbiota which is your health, is incredibly important. Your gut plays a crucial role in maintaining your entire body’s health, from digesting your food to distributing the nutrients to making you feel happy. image of gut

Your gut is full of microbes, which are essential to the body’s immune, metabolic, and neurobehavioral functions. The collective community of microorganisms in the gut is called microbiota.

When gut microbiota are in balance, that is, existing in proper ratios to one another, they are the good guys, helping you with digestion, immunity, and removing toxins from your system. However, too much of them and you are going to be sick.

Gut microbiota starts to develop at birth and evolves throughout your entire life. Each person has a unique gut microbiota, which determines how their system fights infections and diseases, digests food, and even feels emotions or acts a certain way. It is affected by several factors, particularly diet and drugs.

Gut Microbiota

Here are the essential functions of gut microbiota:

  • Gut microbiota helps you break down food and absorb nutrients.

Have you ever wondered how your stomach digests food? Well, that’s thanks to the bacteria present in your intestines. Gut microbiota affects your metabolism, helping you break down complex molecular compositions from the meat and vegetables that you eat.

  • It affects your immune functions.

You first get microbes from your mother’s cervix during birth, which is the initial point that your body learns to respond to microbes and potentially disease-causing organisms. It is called adaptive immunity. When microbe ingestion is disrupted early on, it can be linked to allergies and autoimmune conditions.

  • Gut microbiota impacts your psychological functions.

Would you believe that your gut health can affect your mood and behavior? Gut microbiota is actually called the “second brain.” As your gut microbiota breaks down molecules from the food you eat, it triggers nerve functions, the release of hormones, and cognitive function. An imbalance can lead to bad moods, anxiety, poor quality of sleep, and depression, among others.

  • It can help you fight disease.

One of the most important functions of your gut microbiota is helping you prevent and fight diseases. With a balanced composition of bacteria, you are protected against infections and illnesses. However, when the harmony is disturbed, it can lead to various gut conditions, such as inflammatory bowel diseases, ulcerative colitis, indigestion, and metabolic syndrome.

What Makes Gut Microbiota Get Out Of Balance? stomach with digestion problems

Gut microbiota can be disturbed by different factors, such as poor diet, stress, antibiotics, lack of sleep, drinking too much alcohol, and some drugs. Processed and unhealthy foods can affect your gut health, which is why it is important to be aware of the consequences of what you eat and drink.

Repeated use of antibiotics can kill some of the good bacteria in your gut, causing an imbalance that impacts other body functions, such as metabolism.

Studies have confirmed the link between gut health and diseases and conditions. Some of these are diabetes, obesity, malnutrition, eczema, cancer, heart disease, and multiple sclerosis, among others.

What Can You Do To Keep Your Gut Healthy?

Given the important role that gut microbiota plays in your overall well-being, it is crucial to keep it healthy. There are many ways you can do so, and the first and foremost is being mindful of what you eat. If you are regularly indulging in sweets and processed foods, a far healthier option is to swap them for whole and fiber-rich foods. Adding prebiotic-rich foods and probiotics in your diet will also be helpful to your gut health.

Aside from the food that you put into your stomach, it is also essential to engage in regular exercise, get enough sleep, and reduce your stress, or learn to manage it better. Given the uniqueness of each person’s gut microbiota, your nutritional needs may vary, and your optimal diet may have to be tailored to your gut microbiota. For instance, you may be allergic or intolerant to some foods, such as dairy, grains, or gluten.

Conclusion

There’s more to your digestive system than breaking down the foods that you eat to give your body the energy it needs to function. It is important to keep your gut healthy to maintain and improve your overall well-being.