Last Christmas, how many pounds you gain? Follow these six super doable healthy eating tricks this Christmas you will gain no pounds or even better lose some weight. Some tips are as easy as easy “BUYING FOODS“!
It has always been way too much information when it comes to weight loss, and a coke company even paid millions for a un-real research to convince people to buy their product, so let’s just clear the air first.
Myth#1: Whole Wheat is a Health Food and an Essential Part of a “Health” Healthy eating plan
Wheat has been a part of the healthy eating plan for a very extended period, but in the 60s, it changed due to genetic tampering.
The “new” wheat is way less nutritious than the older varieties.
Preceding researches have shown that, compared to older wheat, the new kind of wheat may raise cholesterol levels and inflammatory markers.
It may also cause symptoms such as tiredness, bloat, pain and mostly reduced the quality of life in sufferers of irritable bowel syndrome.
Whereas some of the older types like the Einkorn and the Kamut may be relatively healthy, new wheat is not.
Also, don’t forget that the “whole grain” label is always not reliable… these grains have typically been pulverized into very fine flour, so they have the same metabolic effects as refined grains.
References:  Research From HIN.gov: Evidence of decreasing mineral density in wheat grain over the last 160 years.  Research From Journal of Medicinal Food: Effects of Short-Term Consumption of Bread Obtained by an Old Italian Grain Variety on Lipid, Inflammatory, and Hemorheological Variables: An Intervention Study
Myth#2: Go Gluten-Free = Healthy Eating
According to a dietitian based in Washington: Rebecca Scritchfield, RD, there are a lot of aspects at play when you make any diet fix that it is extremely hard to identify one single reason why you might find little changes in how you look and think. “When you take out gluten, you are changing so much about how you eat," she says. With gluten off the table, you may have more protein, vegetables, and fruits, like. “These foods include more vitamins and minerals that make you look and feel great compared to processed foods that are high in sugars, carbohydrates, and fat," Scritchfield says.
Researches have also shown that gluten-free healthy eating plan can reduce symptoms of irritable bowel syndrome, schizophrenia, autism, and epilepsy.
However… people should pick foods that are naturally gluten-free (like vegetables, meat, and fish), not gluten-free “stuff.” Gluten-free junk food is still junk food.
However, keep in mind that the gluten situation is quite complicated and there are no definite answers yet. Some new researches recommend that it may be other compounds in wheat that cause some of the digestive problems, not the gluten itself.
References:  Study From Harvard Health: Going gluten-free just because? Here’s what you need to know  Study From ConsumerReports: 6 Truths about a gluten free diet  Study From The University of Alabama at Birmingham: From GI issues to weight loss: a breakdown of gluten-free eating
Myth#3: Exercise is necessary for weight loss journey
Herman Pontzer an anthropologist when he set off from Hunter College in New York to Tanzania to investigate one of the few remaining hunter-gatherer tribes on the planet, he expected to discover a group of calorie melting machines.
Unlike Westerners, who frequently spend their waking hours and hours stuck to chairs, the Hadza are on the move most of the time. Men usually go out — hunting and killing animals, climbing trees for wild honey. Women forage for vegetables, dig up tubers, and comb bushes for berries. “They are on the high end of physical activity for any population that’s been looked at ever," Pontzer said.
This science is still evolving. However, it has discovered indications for how we think about how deeply hardwired energy outgo is and the extent that is what we can hack it with more exercise.
If the “calories out" variable can’t be controlled very well, what might account then for the difference in the Hadza’s weights?
“The Hadza are melting the same amount of energy, but they are not as obese as Westerners," Pontzer said. “They do not have to overeat, so they do not become obese."
The theory is part of a growing body of evidence that helps to explain a phenomenon studies have been known for years: that it is hard for people to lose pounds once they have gained it by just running more.
References:  Wikipedia: Doubly labeled water  Public Library of Science: Hunter-Gatherer Energetics and Human Obesity
So, now we just learned that whole wheat, gluten-free isn’t necessary, and even exercise is not necessary. One of Dr. Belen’s student, Mike Geary published a book " The Fat melting Kitchen " a practical, healthy eating guide full of super doable contents.
In fact, losing weight is not that complex, you do not have to count calories or do hands of sit-ups sometimes losing weight can as easy as buying foods.
Tip#1: How To Make A Fat Melting Style Salad
While some salad dressings are high in sugar or high fructose corn syrup, the real problem of most salad dressings is made with refined and processed oils… usually refined soybean oil. These oils are inflammatory to the body, and also way contain too much in omega-6 fatty acids.
Even the dressings that declare to be “healthy" are usually made with highly processed canola oil. However, it is not much healthy about that either.
The solution to this is NOT to avoid any oils at all in salad dressings… remember that healthy fats are necessary for assisting you to absorb a lot of the minerals, vitamins, and antioxidants from the veggies in your salad. Moreover, I am just not a fan at all of most “fat-free" products as they usually have extra sugars.
The easiest way around this is to make your do-it-yourself salad dressings alternatively of buying the junk at the store and add your healthy oils.
Although most “fat-free" products are typically full of junk, I like to try to discover an organic red wine vinegar dressing or zero-fat balsamic salad dressing. Then I add half to a new bottle and fill another half with a blend of organic balsamic, and red wine vinegar or extra-virgin olive oil and add a few extra spices and herbs if you like.
In this way, you are making a salad dressing using healthy oils instead of the unhealthy processed oils or refined oils that almost all mass-produced salad dressings use.
Tip#2: The Number One fruit that KILLS joint pain, inflammation and improves your sexual life
If you got any joint pain and aches, hopefully, you know by now from learning this tips that are resorting to pain killers can cause MORE harm than good to your health over time (as is the case with most pills, since pills almost always have side effects) …
The good news is that there are plenty of natural superfoods with potent anti-inflammatory properties that can ease your joint pain and kill inflammation in it is tracking. One and only super-power anti-inflammatory food is:
Tart cherries! (or tart cherry extract or concentrate)
Researches have shown the phenolics and anthocyanins in tTart cherries have a powerful impact on reducing the joint pain. In fact, according to studies of Oregon Health & Science University, tart cherries have the “highest anti-inflammatory content."
Note that sweet cherries can have some benefits as well, but tart cherries have been identified in research to have larger quantities of the anti-inflammatory phytonutrients. Add a little bit of tart cherry concentrate to a daily glass of unsweetened iced tea, and I also use frozen cherries frequently in smoothies. That helps to maintain your joint health as you get older.
However, it takes a bit more balanced attack from various angles to fight constant joint pain and inflammation than just adding tart cherries to your daily meal.
Tip#3: A delicious low-carb, gluten-free Paleo pizza recipe
1 head cauliflower
1 tsp dried oregano
1 Tbsp extra virgin olive oil
1 tsp salt
1 tsp garlic powder
1/4 cup parmesan cheese (optional)
The toppings (any combination that you like)
Homemade or store bought organic tomato sauce
Various veggies (onions, mushrooms, and peppers are my favorite mix)
Organic chicken sausage
Organic Mozzarella cheese (optional)
- Preheat your oven to 350 F. Grease a large cookie sheet with your coconut oil or grass fed butter.
- Cut up your cauliflower into pieces so that you can steam it.
- Cook your cauliflower (or boil it) for 6-8 minutes or until soft. Strain out the water, let the cauliflower cool and strain out any additional water. Mix the cauliflower, egg, spices, parm cheese, olive oil, and salt in a big bowl by mashing it with a masher or using hand beaters to mix thoroughly.
- Press the cauliflower mash out to 1/4 inch thick crust and then bake for 20 minutes. I would recommend making 2-3 smaller crusts instead of 1 great crust as it is easier to work.
- Flip the crusts over and put back in the oven for 3-5 minutes.
- Remove from the oven, add your sauce and toppings. Place back in the oven for 5-6 minutes to heat and melt the toppings.
- Remove from the oven and enjoy your tasty low-carb, gluten-free Paleo-ish pizza!
Yes! The Dish Make You Slim Can Also Delicious, Click Here To Discover More From Mike’s Book
Tip#4: Amazing healthy Paleo Cinnamon Rolls (grain-free, gluten-free, reduced-carb)
For the Dough
¼ cup coconut sugar
¼ cup coconut flour
1 Tablespoon vanilla
½ teaspoon sea salt
2 eggs at room temp
2 Tablespoons raw honey
¼ cup coconut oil
¼ teaspoon baking soda
2 ½ cups blanched almond flour
For the Filling
¼ cup pecans, chopped
2 Tablespoons coconut oil
2 Tablespoons ground cinnamon
¼ cup raisins
½ cup coconut sugar
For the Glaze
2 teaspoons vanilla
¼ teaspoon almond extract
¼ cup coconut oil
¼ cup raw honey
- Preheat the stove to 350 F. Carefully grease a pan with coconut oil.
- Mix the dry dough parts in a medium bowl and mix to separate any lumps. Blend the wet dough ingredients in another bowl and mix well. Merge the wet and dry ingredients together and mix well.
- Cut two square pieces of parchment paper and lay the dough in between them. Use a rolling pin to smooth the mixture evenly into a large rectangle. Separate the top piece of parchment paper.
- Mix the filling ingredients. Sprinkle the filling mixture over the flattened dough, then gently roll it up. Use a serrated knife to cut the roll into nine pieces. Carefully lay the pieces on your prepared pan.
- Bake for 20 minutes.
- In a small bowl mix the glaze ingredients. Drizzle over the cinnamon rolls. Sprinkle with chopped pecans. Enjoy!
Tip#5: Instant Energy & Metabolic Booster: Drink this tomorrow morning
It takes only 60 seconds to make — just heat up a cup of water, blend in these ingredients and enjoy…
A Magnificent Metabolic Booster
Ever wonder why the Japanese live so long and are so slender? It is green tea, but NOT the normal kind — it is a super-potent form called Matcha, discovered ONLY in Japan, that has got 3x the antioxidant power.
Importantly, it got 136 times MORE of the antioxidant EGCG, which raises almost EVERY part of your metabolism — accelerating body fat melting down, blocking fat accumulation and speeding up metabolism itself.
The World’s Most Powerful Antioxidant
The metabolic rock star is cacao butter: what gives chocolate its melt in your mouth. Full of relaxing minerals like magnesium and potassium, cacao butter ALSO has the resveratrol and antioxidants epicatechin that cools the inflammation that makes your body accumulating fat, especially around the belly.
Furthermore, it is infused with super-healthy fats like oleic acid (also in olive oil), that keep your appetite DOWN and your energy UP and saturated fats like palmitic acid that strengthen your heart and brain.
SHOCKING FACTS: the cacao bean contains THE highest antioxidant power of any food – 10 times more than blueberries and 20 times more than spinach.
Since cacao butter is not easy to find in stores, you can replace with coconut oil as a good replacement for this ingredient.
A Potent Blood Sugar Blocker
Cinnamon – a powerful blood sugar reducer that LOWERS and STABILIZE insulin.
The Secret of cinnamon is MCHP a mixture that mimics insulin, meaning less insulin is needed, and less fat making happen! A bonus effect of cinnamon: it lowers “bad" cholesterol (LDL) while having no effect on good (HDL) cholesterol.
The Ultimate Brain Booster
This delightful ingredient has over two hundred organic factors that create a lovable flavor and pleasant aroma. Aztecs added this to their favorite chocolate drink, and the vanilla extract contains powerful aromatic mixtures that excite certain brain chemicals that can soothe the mind.
It is also contained in vanilloids, powerful compounds that speeding thinking, sharpening your mind and reduce brain inflammation.
Who DOESN’T need a powerful and calm mind to start their day?
The guides and recipes below all come from Mike’s book: The Fat Burning Kitchen(Click To Visit His Blog)
Tip#6: How To Lose 20 Pounds By BUYING FOODS: Items to Keep in Your Kitchen
Depending on where you live and what season, you may have a bounty of fresh fruits and vegetables grown near you. Many can be purchased at your local farmer‘s market, and some grocery stores now even carry local produce. Always buy local whenever you can. You support your smaller local farmer, the produce is infinitely more fresh than the kind you get that has been shipped for thousands of miles across the country or from other countries, and local produce generally is either organic or has fewer pesticides, herbicides, and preservatives on them, because it does not come from a huge aspect farm, making them far, far healthier for you.
If you cannot discover organic, or locally grown, then take a look at this list of foods to avoid for non-organic produce:
- The Dirty Dozen
- Grapes, imported (Chile)
- Bell peppers
These fruits and veggies are much safer to eat in conventional form without having to pay extra for organic:
Need More Easy Weight Loss Tips? Click Here To Visit Mike’s The Fat Burning Kitchen Blog
These foods are the highest sprayed commercially sold produce. So…if you cannot get local or organic, try to avoid these in conventional form. They are laden with pesticides, and toxins.
Other Stuff to Stock in Your Kitchen
Ok, now you know the important stuff to transform your kitchen and your body. There are many other foods, spices, and condiments that also add to your healthy kitchen. Let me give you a partial list of some these items.
Remember, if you do not have junk foods around the house, you‘re less likely to eat unhealthy foods. If you only have healthy foods around the house, you‘re forced to make smart and healthy choices. It all starts with making smart and healthy choices and avoiding temptations when you make your grocery store trip. Then you get into some healthier habits, once you realize the reasons to avoid the junk and eat the good stuff. A lean, strong, healthy body will be the result, along with oodles of energy and a new outlook on life.
Let‘s start with stuff to keep on hand in your refrigerator. One or two times a week, load up on fresh veggies.
During the summer, visit your local farmers‘ market frequently and get the freshest, tastiest produce on the planet. Outside of that, stock up on the produce at the grocery store.
Vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli, red peppers, cilantro, etc. to add to omelets, salads, stir-fries, shish kabobs, etc.
Coconut milk is another versatile staple to keep on hand. I like to use it to mix in with oatmeal, smoothies, or yogurt for a delicious, smooth taste. Smooth taste to lots of dishes, but it‘s also full of healthy saturated fats such as medium chain triglycerides.
Cottage cheese, ricotta cheese, and yogurt – Try ricotta or cottage cheese infused with yogurt and some nuts and berries for brunch. Raw cheese (grass fed is the best) is excellent and a rich source of more useable vitamin K2, calcium for your bones and tons of enzymes.
Almonds, pecans, walnuts, pistachios — chopped or whole–delicious and great sources of healthy fats. Grab a handful for a healthy, filling snack or throw some into your smoothies, salads, and veggies.
Eggs – Stop fearing them, Egg increases your GOOD cholesterol, and it’s one of the great sources of nutrients. Yolks–the richest source of nutrients in the egg.
Nut Butter – Peanut butter is a bit annoying, so get creative and try almond butter, cashew butter, or even macadamia butter…delicious and unbeatable nutrition!
Salsa – Lots of stores now sell this in the fresh food aisle, and it is as tasty as homemade.
Butter – don‘t believe the naysayers; butter, especially from grass-fed cows, adds great taste to everything and can be part of your healthy diet (remember to keep it small because it is calorie dense…and NEVER use margarine which is awful for your health). My favorite grass-fed butter is Kerrygold Irish butter, as all cows in Ireland graze on lush green pastures and are not fed corn.
Avocados – Try adding them to wraps on top of omelets, salads, or sandwiches, a great source of healthy fats and fiber.
Whole grain wraps or gluten free brown rice wraps and (look for wraps and bread with at least 4-5 grams of fiber per 20 grams of total carbs). Remember that it‘s best to minimize grain intake if fat loss is your goal, so use these sparingly.
Baby greens, dark green leaf lettuce or red leaf lettuce, romaine, arugula, and organic baby spinach for salads with dinner.
Fresh herbs – basil, thyme, oregano, cilantro – chop on salads, throw into eggs and garnish meat dishes.
Frozen fish – Keep it wild! Try different kinds of fish each week.
Frozen berries – during the growing season, buy fresh, but during the rest of the year, keep a supply of frozen raspberries, cherries, blackberries, strawberries, blueberries, etc. to add to high-fiber cereal, cottage cheese, oatmeal smoothies, or yogurt.
Frozen vegetables – When you can no longer get local fresh produce, frozen vegetables are the best option, since the frozen vegetables often have higher nutrient contents even compared to fresh produce that has been shipped across the country. Alternatively, buy lots of the fresh vegetables when they are available locally and freeze in small portions.
Frozen chicken breasts – free-range if at all possible. Very convenient to cook up for a quick addition to wraps or sliced on top of a salad for quick meals.
Frozen grass-fed meats: bison, beef, lamb, goat, etc. Oat bran and steel cut oats – higher fiber than those little packs of instant oats that are full of sugar and high glycemic.
Various antioxidant rich teas – oolong, green, rooibos, and white are some of the best.
Coconut milk – to be transferred to a container in the fridge after opening.
Organic maple syrup – only real maple syrup can be considered real food. Try a small amount of oatmeal, or added to your post workout shake for muscle-glycogen replenishing carbs.
Raw honey – even better than processed honey… higher quantities of beneficial nutrients and lots of enzymes. Honey has even been proven in research to increase glucose metabolism. I use a teaspoon or so every morning in my teas. It has some nutritional benefits… moreover, a teaspoon of honey is only 5 grams of carbs…
Whole wheat or brown rice pasta – much higher fiber than normal pasta. Brown rice pasta can usually be discovered in the gluten-free section of the grocery store or health food store and is delicious. Even if you do not have a gluten allergy, it is best to limit the wheat that you eat; many people may have problems digesting wheat and gluten and might not even be aware. Remember that if fat loss is your goal, we recommend limiting your grain intake, so keep any kinds of pasta as only a once a week cheat meal.
Brown rice and other higher fiber rice – NEVER white rice! You can purchase the slow cooking variety in bags, or buy instant or frozen. My favorite is a delicious nutty brown rice that comes pre-cooked and frozen from Trader Joe‘s.
Dark chocolate – This is one of my favorite treats that satisfies my sweet cravings and provides lots of antioxidants at the same time. It is still calorie dense, so I keep it to just a couple of squares, and that will do the trick, so I do not feel like I need to go out and get cake and ice cream or splurge on a bag of cookies to satisfy my dessert urges.
Cans of black or pinto beans – Add to trackings! These are also good thrown into salsas for more protein and fiber.
Tomato sauces – an excellent source of lycopene. Just watch out for the brands that are loaded with that nasty high fructose corn syrup. Your best and cheapest bet is to stock up on organic tomato sauce and make your Italian sauce seasoning with salt, pepper, oregano, basil, garlic, and whatever else you feel like throwing in!
Organic unsweetened cocoa powder – mix this into your smoothies for an extra jolt of antioxidants or make a low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple of melted dark chocolate chunks.
Sea Salt – Lots of grocery stores now carry sea salt, and my favorite is the kind you can grind yourself. Nothing tastes better than freshly ground sea salt (yes! There is a huge difference!) on your healthy food, and sea salt is loaded with minerals like magnesium and potassium and is not nearly as bad for those with reactive high blood pressure. A little goes a long way.
A variety of Herb Teas – Drink hot or cold, sweeten with a touch of honey or stevia if necessary.
There are more useful tips in Mike’s book: The Fat Burning Kitchen, such as
- What kind of food that can stabilize your blood sugar, keep you from being hungry and eliminate the cravings for junk snacks? (page 59)
- How and when to eat fish can turn your body into a fat burning machine? (page 64)
- Zero-fat milk or full-fat milk, which is the best for your kids?(page 69)
- How to cook Dark green leafy vegetables to preserved vitamin K?(page 82)
- Cheat day, good or bad for weight loss?(page 108)
- How to trick your body to melt fat after big holiday meals with cinnamon?(page 109)
- Do a set of this exercise before going to bed to triple your metabolic rate while you are sleeping.(page 116)
Though the book has been around for a while, still the one of most useful, healthy eating guide on the market. It is easy to read and all guides with great details, if you want your family stay healthy and getting in shape you should keep the book by your side, especially with our exclusive holiday offer, it is only $10.