The Best Morning Protein

The Best Morning Protein

How many times have you quickly toasted a couple of slices of white bread in the morning to eat in the car…only to find yourself completely starving two hours later?

This time of hunger is a dangerous period for calories – you’re already in work and the snack machine is the ONLY option!

In this article we will be taking a look at the best morning protein you can consume instead of the worthless carbs – stay full until lunch time and keep well clear of those 10:30am blues…

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!


A Great Egg-Sample (See What I Did There?)


A Great Egg-Sample

For some unknown reason, a large majority of dieters swoon and faint when I tell them I often enjoy eggs in the morning.

We all know that the ‘yellow’ or ‘yolk’ in the egg isn’t exactly great for a diet…but who sits down and eats four egg yolks for breakfast?

Not many of us!

You see, the truth of the matter is that egg yolks have very little effect on your blood cholesterol and can even HELP with weight loss issues.

There are approximately 6 grams of high-quality protein in each egg you consume – this means they are an excellent choice of food for fending off hunger pangs.

When you manage to stay full until lunchtime – you are keeping your weight loss efforts on-course!


Low-Fat Dairy Choices


Low-Fat Dairy Choices

Not really my cup of tea, but there’s no getting away from the fact that low-fat dairy is a quality source of complete protein (and it’s a great choice for those of us who are eating ‘on the go’ in the morning!).

A good friend of mine, who has seen TREMENDOUS success through her weight loss efforts, swears by Greek yogurt.

She pointed out that it is high in calcium, potassium and vitamin D, and also contains about 17 grams of protein (per approx 5 to 7 ounces).

If you are partial to a little smoothie in the morning, and you can stomach Whey Protein, you should really think about combining the two – Whey contains around 25 grams of complete protein per scoop!


We’ve all Gone Nutty!


We've all Gone Nutty!

My favorite protein choice – at any point in the day (I’m a BIG fan!)

By simply adding a small portion of nuts to your choice of breakfast, you are effectively adding around 4 to 6 grams of protein. Don’t forget – certain nuts offer much higher levels of protein than others (almonds, cashews and pistachios).

If you don’t really fancy nuts in the morning – why not try a bit of organic peanut butter?

I’ve found that a lot of dieters who don’t like nuts, actually warm to the taste of peanut butter.

Remember – ORGANIC peanut butter for dieters (not the cheaper manufactured store version!).

Certain studies have also concluded that the right kind of peanut butter, can in fact moderate blood sugar levels.


Do You Really NEED That Bacon?


Do You Really NEED That Bacon?

Bacon and sausage are lovely in the morning, in my book, there’s nothing better for breakfast!

They are decent sources of protein…but they are also pretty shitty in regards to heart disease and cancer.

So what’s the alternative?

What healthy meats can you eat for breakfast that are packed with protein?

Well you can always make your own sausages…out of meats that are more acceptable from a health point of view!

Seriously, turkey or chicken can make great sausage patties when combined with simple ingredients – onion, fennel seeds, oregano, salt and pepper seasoning…

Think outside the box, and see what comes out the other end!

Not in the mood for sausages?

No problems!

Ever heard of the rich kids eating salmon and eggs for breakfast?

This is for a reason.

Packed full of heart-healthy fats and protein – salmon is an excellent breakfast choice.


Morning Protein Foods


Now over to you…

What are your high-protein choices for breakfast?

I’m sure you’ve got a few tasty ideas that would add value to this article!

Please consider leaving them in the comment section below.

Stay Healthy! 🙂

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

Foods That Are Good For Your Immune System

Foods That Are Good For Your Immune System

The correct foods can form a barrier for your body against illness, and can also help you recover quicker if you do experience bad health.

Your kid brings a bug home from school, the guy next to you on the train is sneezing, you share a car trip with a coughing mate…

Surely you are going to ‘get it’ this time?

But, you have more power in your hands than you think – your immune system is your BEST line of defense

In this article we are going to be taking a look at a great selection of foods that are good for your immune system.

Eat right, feel right and boost your body’s first line of defence!

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE


Foods Good For Your Immune System


Having problems viewing the text on the image below?

No problems!

Simply hover over the image, click on it, and you will be taken to a separate tab where the image will be displayed in it’s original dimensions.

That tab will also include a magnifier tool.

Foods Good For Your Immune System

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


Foods That Boost Your Immune System


I was more than surprised to find out that your body’s fight against illness starts off in your mouth – did you know that saliva is packed with powerful antimicrobials like lysozyme, alpha-amylase and lactoferrin?

It’s a pretty hard task for ANY germs to get past this initial line of defence – those tough cookies that do manage it…end up having to take on our stomach’s hydrochloric acid.

If they are hard enough to win that battle – they then have to take on our digestive system which holds special proteins and chemical compounds.

Finally the germs will reach our own personal army of good bacteria – our final, powerful, line of defence.

This line of defence is what we need to feed – we need to keep this bacteria in tip-top condition!

A well thought out, and healthy balanced diet, that supports your immune system, is your best defence in avoiding sickness bugs in the first place.


The foods that are covered in the infographic above are great examples of what you need to eat to keep your good bacteria in order and boost immunity.

If you have any questions regarding these foods OR you would like to add a food to this list, please use the comment section below.

Stay healthy! 🙂

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

What Are The Health Benefits of Beetroot?

What Are The Health Benefits of Beetroot?

Today we will taking a look at an ancient, prehistoric super-food that naturally sprouted up along coastlines in North Africa, Asia, and Europe.

When early man first encountered this vegetable he only consumed the greens off the plant – the actual ‘beet’ wasn’t consumed until Roman times

So, what are the health benefits of beetroot and why should we include it in our daily diets?

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!


 the health benefits of beetroot


The Health Benefits of Beetroot


Beetroot contains a large amount of nitrates which supply the body with lots of natural energy – great for those of us that like to take part in cardio or sport.

They are ram-packed with quality fiber which helps look after our digestive systems (taking on bad stomachs, diarrhea, constipation and even colon cancer!).

Beets also help keep our mind’s sharp due to the amount of natural potassium they contain – helping to transmit nerve impulses.

Expectant mums are advised to eat beetroot due to the folic acid content of the veggie – great for the development of embryos and prevention of spina bifida.

The ‘purple veggie beast’ is also topped up with a load of the mineral calcium – vital for developing and maintaining strong bones.

On the vitamin side of things – beets are very high in the vitamin C. This vitamin is great for taking on colds and infections and keeping the immune system in tune. Vitamin A is also present in the foodstuff – high levels of vit A can aid clear eyesight and also keep your skin cells healthy.

Beetroots also contain an antioxidant named Betalain which protects cells from damage and helps with the prevention of cancer.


Raw Beetroot Health Benefits


If you are having problems viewing the beetroot infographic above, simply click on the image and you will be taken to a separate tab with a magnifying tool.

Now over to you!

What are your thoughts and opinions on beetroot?

Do you have a favorite beetroot recipe?

Please leave your thoughts and opinions in the comment section below.

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

The Health Benefits of Marmite

The Health Benefits of Marmite

So, you either love it or hate it – the awesome (yeah I love it) super-food named Marmite!

I personally think it boils down to what your mother gave you as a kid – Marmite is a strange enough taste, but if it is introduced early enough in your life you will take to it…and never let go!

In this article we will be taking a closer look at the health benefits of Marmite – most of us know it is good for us, but we don’t really know WHY it is good for us…

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE


Awesome Facts About Marmite…


Awesome Facts About Marmite...

Yeah, you can tell I’m an addict, can’t you?

But we before we dive into the benefits of Marmite, I thought it’d be cool to cover a few little known facts about the dark super-spread…

#1 Who Invented Marmite?

This popular super-food was actually invented by accident by a German dude named Justus Liebig (he was a scientist in the 19th century). He was messing about with brewer’s yeast and eventually came to the conclusion that it could be separated and concentrated into bottles.

He also discovered that it actually tasted pretty boss as well!!!

So, Liebig’s discovery was taken one step further in 1902, when the Marmite Food Company was founded in Burton-on-Trent, Staffordshire.

There just so happened to be a mass of brewers in the Staffordshire area at the time, so getting hold of the yeast was a walk in the park!

#2 Marmite Helped Win The War!!!

Not sure whether or not this is a ‘Marmite Urban Legend’ but here we go anyway…

Apparently Marmite was included in soldiers’ rations in World War I, and later in World War II. In 1999 it was also sent over to the troops in Kosovo (the homesick soldiers needed something to remind them of Britain!).

#3 It’s So Awesome – It’s Got It’s Own Sculpture!!!

Seriously, it’s true!

The company that own the Marmite brand are called Unilever (they are a conglomerate) and they were so pleased with the product’s popularity, they decided to get a £15,000 sculpture made.

The sculpture is shaped liked the traditional Marmite jar and bears the nickname of ‘The Monumite’.

It currently stands outside the main library in Burton-on-Trent.

#4 Marmite (Apparently) Acts as a Mosquito Repellent?

Not sure about this one, but it was a listed ‘fact’ in several UK newspapers – apparently, Marmite keeps the mosquito at bay?

Now, this could mean spreading it all over your skin, which would be hideous…or it could mean simply consuming it (which I tend to lean towards!).


The Reported Health Benefits of Marmite


The Reported Health Benefits of Marmite

  1. It helps you sleep. Apparently the extremely high levels of magnesium in Marmite can help you get a better level of shuteye at night. This high level of magnesium apparently helps the body calm the nerves – leading to a more peaceful night’s sleep.
  2. It can help prevent dementia. Researchers from York University claim the high concentration of Vitamin B12 in the yeast extract increases levels of chemicals in the brain which are thought to protect against neurological disorders.
  3. It acts as a vitamin supplement. That’s right – no need to pay those ridiculous prices for over-the-counter vitamins any longer! Apparently, the super-spread is packed with B vitamins (not just B3) that are essential for good health. One researcher claimed that a regular serving could provide as much as an expensive supplement!
  4. It’s good for your heart. Being a (young) sufferer of arrhythmia – this was an extremely important fact for me. As I touched on above, Marmite contains high levels of the B Vitamins…including Vitamin B1 (good for preventing cardiovascular disease).
  5. It’s a hangover cure. Yep, you read that correctly – Marmite can act as a pretty awesome hangover cure! When you’ve drunk too much, the alcohol depletes your body’s store of B Vitamins (which leaves you feeling pretty shitty!). Marmite can quickly replace these lost vitamins…and lead to a smoother hangover recovery day!
  6. It’s BOSS for your babies. You will find that a high percentage of pregnant women LOVE to consume Marmite. Now, some of them may not exactly like it, but it’s high folic acid content is great for that unborn nipper! Folic acid is essential for pregnant women and anyone hoping to conceive, as it can help to prevent birth defects such as spina bifida.

Is Marmite Good For You?


Is Marmite Good For You?

Not a bad little pot of dark spread is it?

Now it’s over to you…

Have we missed out any Marmite health benefits you feel are important?

What’s your favorite way of eating Marmite? (try it with a mature cheddar – lovely!).

Are you a lover or a hater of the super-food?

Please leave your thoughts and opinions in the comment section below.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

Eating Chips Everyday – Are French Fries Bad?

Eating Chips Everyday - Are French Fries Bad?

Running a health blog that remains interesting to the public, month after month, is a pretty hard job (believe me!). When I first launched this site I was determined to stay away from the ‘health fluff’ most of my predecessors had relied upon.

Let’s be honest here – how many times have you read a rehashed article on low carbohydrate dieting or the benefits of a Paleo lifestyle?

It sometimes seems as though one person publishes an excellent health article…only for the rest of the crowd to completely plagiarise it…time and time again.

So a lot of my time is spent searching out new and INTERESTING health topics – I try and think outside the box to keep this site as fresh (and popular) as possible.

A recent visit to a reasonably popular forum highlighted a really interesting post on eating chips everyday, and this post led me to an even more interesting article in The Independent newspaper…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


So, Are French Fries Bad For You?

Okay, before we go any further I should point out that ‘chips’ in the UK are what the Americans refer to as ‘french fries’ – we are not talking about the crispy bags of potato chips here – we are talking about the deep fried babies that go with your burger from McDonald’s.

Now that we’ve managed to clear that up…

The article of interest from The Independent carried the shocking news that ‘Eating chips (or ‘french fries’ if you are in the US) more than twice a week can double your risk of dying’.

With a headline like that I just had to dive in deeper….


The Fried Potato Problem

We all know that the good old fried potato can hurt our waistline but the American Journal of Clinical Nutrition’s latest report goes one step further.

Their studies highlighted the fact that over a period of eight years – people who regularly ate fried potatoes were twice as likely to die.

The tests were carried out on a group of individuals aged between 45 and 79, there were 4,440 of them in all. When the eight year period was up, 236 of the participants had died.

Now I don’t want to cause a panic here – this test was only taken out on the FRIED POTATO choices available – I’m not saying potatoes as a whole are bad for you. Think of french fries, hash browns, crisps (chips in the US), and wedges.

Various Forms of Chips or French Fries

The group of scientists involved in this eight year study claim that the age and sex of the participants had nothing to do with outcome of the fatalities.

They also pointed out that other factors including obesity, avoiding exercise and high salt consumption may also have contributed to the deaths.


Why Are French Fries So Bad For You?

Well the most obvious answer to this question is the bad fats that chips/french fries contain.

There’s no getting away from the fact that frying your foods is super-tasty – way more tasty than every other form of cooking (come on – be honest with yourself here!).

Unfortunately, bad fat or saturated fat is what turns a potato into a time bomb for cancer, heart disease and diabetes… and how many take away joints do you know that fry their chips in healthy olive oil???

None!

Chips (or french fries) are also full of the worst kind of carbohydrates for your body. Now, as I pointed out above in the previous section – potatoes in their natural form are not necessarily bad for you…it’s the way we choose to cook them that turns them into a health nightmare.

Are French Fries really That Bad?

And how many of you reading this like your fries plain and boring?

The cooking process is bad enough…but we then pile on a load of salt for taste purposes – fries without salt are just not fries in my book!

Most of the ‘big boy’ fast food joints, like McDonald’s or Burger King etc, actually add the salt before handing the carton of fries over – you have no choice in the matter!

Diets that are high in salt increase the risk of developing high blood pressure, which can lead to heart and kidney disease and stroke.

A regular portion of fast food fries usually contains about 600 milligrams of sodium – nearly 1/3 of the recommended daily intake.


Eating Chips Everyday

So what are your views on this new study and it’s results – do you really think that eating fries/chips twice a week ‘doubles your chance of death’?

I would be really interested to hear your views on this subject, please leave them in the comment section below.

The Old School New Body program offers unique and effective solutions to lose weight and prevent ageing. Find out more HERE

The Best Healthy Foods For The Heart

The Best Healthy Foods For The Heart

These days, the typical ‘rat race’ of everyday life seems to frequently stand in the way of being able to cook a healthy meal at home. Simply put – not many of us have the time!

It’s sad but true – fast food and convenience options often win the day, with most of us struggling to find the time to fit in breakfast, lunch and dinner.

We all seem to forget that the food choices we make can drastically affect our heart health, energy and appetite control.

In this article we will be taking a look at a great selection of healthy foods for the heart (my top choices!)…

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Put Down The Haribo – Pick up The Watermelon

Put down that bag of chewy gelatin-filled disasters – if you want to satisfy your sweet tooth AND look after your heart why not try a couple of slices of fresh watermelon?

A top source of antioxidants and fiber, it also contains high levels of lycopene – which has been linked to a lower risk for heart disease and cancer.

Watermelon is also a top provider of vitamins C and A, along with potassium and magnesium.


Simple Tomatoes

Like watermelon, tomatoes are rich in lycopene as well as vitamin C, and are easy enough to throw into any old dish!

I often find that simple pasta is a good way to go – there are so many easy sauces that can be made with fresh tomatoes and oregano. Tinned tomatoes are always a quicker and cheaper option, but stick to fresh if you can!


Do You Like Avocados?

I only ask the question as I am not the biggest fan of this food…but it is a great choice for heart health at the end of the day!

Avocados are loaded with healthy monounsaturated fats and are a good source of potassium. Now, potassium is a pretty awesome mineral when it comes to heart health because it is particularly good at controlling your blood pressure.

On top of this they contain high levels of carotenoids which are often linked with a decreased risk of death from cardiovascular disease.


Eat up ALL of Your Greens Please! 

You always used to hear your mum bang on about them often enough during dinners…and this was for a reason!

Collard greens are pretty awesome!

They have a tiny calorie count and are very high in vitamins K, A and C, as well as folate, manganese, calcium and fiber. These vitamins and nutrients allow your blood to clot normally therefore helping to prevent calcification of your arteries.

They taste pretty good too! 🙂


Walnuts!!!

Such as simple little snack – I’m often amazed at the amount of people who choose to ignore the health benefits of this tasty little blighter!

Easy to munch on right out of the bag or simply sprinkle over any old salad – walnuts improve your heart functions through their high levels of healthy omega-3 fats and antioxidants.

Don’t worry about the calorie stigma attached to nuts – just two ounces of walnuts a day can improve blood vessel function among people with diabetes AND provide protection for the heart.


This Sounds a Little Fishy – Salmon! 

Salmon is a great food option for those looking to keep their heart in ‘tip top’ condition. I recently read through a study that pointed to the fact that regular consumption of fish can lead to a 30 percent lower risk of developing coronary heart disease over the long term.

You see, cold water fish (salmon) contains really high levels of omega-3 fats which are known to lower blood pressure and can help prevent irregular heart rhythms.


My Favourite – Peas

Even as a kid, peas to me have always been the easiest vegetable to get through on a plate. They are simple enough to sneak into just about any groovy dish you can think of!

You don’t even have to go for the the more expensive organic options – the frozen versions are actually flash-frozen at the peak of ripeness!

High in fiber and good for the heart – try slipping them into one of your home cooked dishes this week.


Oats – Oatmeal

By now, most of us should be aware that obesity is not exactly great for the health of your heart…right?

Whole grains will help in your fight to keep your heart healthy AND help with the battle of your bulge!

Remember – overweight individuals are more likely to suffer from heart disease and heart-related complications. Oatmeal is the perfect way to start your day off in a heart-friendly manner.


Healthy Foods For Your Heart

So you’ve read my suggestions above – which of them is your favourite? Which of them has already been added to your diet? What heart healthy foods do you think I should add to this list?

Please leave your answers in the comment section below.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

Benefits of Eating Grapefruit for Weight Loss

Benefits of Eating Grapefruit for Weight Loss

Let’s take a close look at the benefits of eating grapefruit for weight loss and how a proper diet might assist us in losing up to 30 pounds in two months.

Each time we eat breakfast, lunch or dinner, the glucose level in our blood increases, encouraging the pancreas to excrete insulin.

In a healthy body, insulin’s role is to trigger lipid and muscle cells to ingest the surplus of glucose in our blood and convert it into energy.

We learned in school that when we eat too many processed carbs, our system generates too much insulin, creating the perfect environment for fat cells to be deposited.

Researchers present a theory that when too much insulin is coursing through our veins, it becomes almost impossible to shed extra weight because our cells develop a resistance to insulin.

Inflammation is a result of excess fatty tissue, leading to a pre-diabetic state and eventually, diabetes type 2.

Recent clinical studies have confirmed that when grapefruit is eaten or it’s juice consumed before meals, insulin levels are lowered and the absorption of glucose is facilitated, resulting in weight loss.

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!


If you want to lose weight, you need to consume less calories.

LED or “low energy density” represents a lower caloric intake in a greater volume of food and grapefruits are a LED food, containing between 39 and 52 calories.


Eating the fiber in grapefruit promotes excellent health

About two thirds of the fiber in grapefruit is easily digestible and satisfies your hunger for longer periods at a time.

Having a consistent eating schedule that includes grapefruit will help you lose weight because it administers glucose without raising your blood sugar level.

An entire grapefruit is equivalent to 12 grams of carbs, with around 9 grams comprised of sugar.

Eating the fiber in grapefruit promotes excellent health


Burn Fat with Vitamin C and improve your consumption of vital minerals

There are approximately 40 grams of Vitamin C in half a grapefruit which is essential in the synthesis of carnitine and burning fat for energy.

Your immune system will be revitalized as well, reducing risks of cardiovascular disease, cancer and stroke. This amazing fruit also contains high levels of magnesium, potassium and soluble fiber.

Red and pink grapefruit contain carotenoid phytonutrients and lycopene, an antioxidant which provides protection against damage caused by chemotherapy.

Limonoids, another important phytonutrient, exists in grapefruit and switches genes on that kill cancer cells. (Journal of Biological Chemistry, 2011).


Drink Grapefruit Juice Before Meals

About half an hour before lunch or dinner, eat half a grapefruit or drink grapefruit juice.

A clinical study released in “Nutrition & Metabolism”, February 2011, described how 85 test patients who followed this method with a restricted calorie diet, experienced weight loss results up to 7 percent of their excess weight.


Strength training, exercise and restricted calorie intake as a part of a grapefruit diet

Calorie consumption apps are available on your smart phone to assist you in determining how many calories you consume daily to retain your current weight.

To lose weight, subtract between 800 and 1,000 calories and remain faithful to that goal.

As a safe measure, it isn’t wise for women to eat less than 1200 calories per day or men to ingest fewer than 1800 per day.

· Get out there and move for at least 30 minutes a day, five days a week. Take your kids for a walk, your dog for a run or go swimming.

· Invest in some weights or join your local gym and work on a program where you are strength-training three times a week. Push ups, lunges and squats are excellent. Remember to make weight training a top priority because it will intercept the sequence of losing muscle and weight gain and restore a balanced metabolism.

· Drink an average of 8 glasses of water per day.

· A full 8 hour’s sleep is crucial during your diet.


Consult with your family doctor or nutritionist before starting a diet

Some prescription drugs have contra-indications regarding grapefruit juice; blood pressure medication, cholesterol drugs, anti-anxiety meds and a few antihistamines may be counter-acted.

Always consult with your physician, pharmacist or professional health-care specialist before exploring the benefits of eating grapefruit for weight loss.


Magical Grapefruit and Honey Weight-loss Drink:

Cut one grapefruit in half and scoop out the fruit. Add this pulp with 1 tablespoon of honey to a blender and process until it is smooth.

Drink this 20 minutes after lunch or dinner and watch the weight melt away!

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

Greek Yogurt Benefits For Weight Loss

Greek Yogurt Benefits For Weight Loss

My petite 6 year old niece overheard our conversation the other day (okay, eavesdropped…) as we went on about weight loss programs and diets.

My sister (her mom…) mentioned something about Greek yogurt and weight loss and that’s when she jumped out from her hiding, arms akimbo, pouting her lips in a twist, and just went, “Mom, have you been feeding me Greek yogurt? Can I get it for grandpa and Uncle Charlie this Christmas mummy…?”

Poor skinny little thing (but awesomely adorable)… we laughed all afternoon… lost a few calories too!

Interlude: grandpa George and uncle Charlie have some weight issues and they are significantly pot-bellied!

Moving on Swiftly…

With its thick creamy texture and a sweet-sour taste that some describe as tangy, Greek yogurt remains one of the most preferred type of yogurt for many yogurt enthusiasts, specifically those looking to shed off a few pounds without giving up on their favorite foods.

So much has been said about this Mediterranean-style yogurt and its suitability for weight loss diets, but as to whether the claims are true or mere myth…it still remains largely debatable.

Now let’s put this matter to rest by looking at a few facts relating to weight loss “dieting” and Greek yogurt. This yogurt is not what you’d call a “fat busting super-food”, but here are a couple of things about Greek yogurt that will really amaze you…

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Nutritional Fundamentals on Greek Yogurt

A simple serving of about 6 ounces of plain Greek yogurt (non-fat) is enough to supply your body with only 100 calories (6g Carbs, & 17g Protein).

Some people may argue that non-fat regular plain yogurt has fewer calories (95 calories)…and thus better than Greek yogurt but the truth is that this 5-calorie difference is negligible and it doesn’t matter that much either when you really think about it…

Despite the giving you less calories, regular plain non-fat yogurt has more Carbs (13g) and less Proteins (10g).

This means more carbs that can be turned into fat, and less proteins to help you metabolize…thus less advantage…

With that being said, you’ll want to note that Protein is an integral part of any successful weight-loss diet.

Nutritional Fundamentals on Greek Yogurt

According to the FSN (Food Science and Nutrition, 2015), their published study asserted that daily protein intake as part of your weight-loss diet was good for muscle mass preservation, the ability to burn calories, and better control of your hunger pangs throughout the day.

In short, Protein is good for your metabolism and this is where Greek yogurt beats regular yogurt hands-down!

At least 30% of your daily meal plan should contain foods rich in proteins.


More On Greek Yogurt and Nutritional Value…

A cohort study conducted in 2005 by the IJO (International Journal of Obesity) revealed that (despite not being Greek yogurt par se…) yogurt was a very important element in weight loss diets.

The study included 2 groups, the control group that was fed on low-calorie foods only, and the evaluation group that received both low-calorie foods plus yogurt.

The authors of this clinical study concluded that in addition to regular exercising, yogurt with high protein content was a viable inclusion in weight-loss diets/programs.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


Do We Get Sufficient Calcium From Greek Yogurt?

For starters, an average adult needs about 1, 000 mg to 1, 200 mg of calcium every day. So how much of this can we get from Greek yogurt?

Well, as a dairy product with notable amounts of calcium, a single serving of Greek yogurt contains 109 mg of this vital mineral. Regular yogurt has about 339 mg of calcium.

Do We Get Sufficient Calcium From Greek Yogurt?

This means you have to supplement your diet with more calcium rich foods such as cheese fortified foods, or regular fresh milk to reach your daily recommended calcium intake target.


Servings and Tips

As clearly elaborated above, Greek yogurt is a fine addition to weight loss meal plans because of its high protein and calcium content, as well as low-calorie count.

A cup or two of Greek yogurt are good for you each day.

You can add fruits of your choice to bump its nutritional value.

The US Department of Agriculture however recommends a limit of 3 cups of any combination of dairy products in a day.

Too much of dairy intake may not present negative effects on most people, but it may cause a few problems for lactose intolerant individuals with possible cases of bloating or indigestion.

Additionally, you can use Greek yogurt as an ingredient in your cooking.

If you need to dress your baked potatoes with a healthy topper, add more protein to your fruit smoothies, or whip up something “gourmet” that requires the use of yogurt, yet totally healthy, then Greek yogurt is an ideal ingredient to ensure that your meals are not only healthy, but tasty as well…

FYI: Too much of something is always not good… and too much Greek yogurt (even non-fat…) will only end up making you fat!

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!

MSG Food Side Effects

MSG Food Side Effects

In the following article, we will deal with MSG food side effects. In order to do that we will answer the questions…

What is MSG, how does it get into our food and finally what are the effects of MSG on the human body?

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What is MSG?

MSG is the compound with the chemical name monosodium glutamate. According to the U.S. Food and Drug Administration, it is safe.

How and Why is MSG Found in Food?

MSG is used widely as a food additive because it enhances the flavor of food. Common users of this method include restaurants and food packagers.

MSG In Food

What Are The Effects of MSG on The Human Body?

Finally, we will look at a brief historical perspective and summary of reported scientific evidence on the interactions of MSG with the functions and wholeness of the human body.


Some people have reported their experiences of negative repercussions from the consumption of foods with this food additive. This is all in spite of the “safe labeling” by the FDA.

The earliest such negative experiences, brought into the light in an official context, date back all the way to 1968.

The main ones recorded were heart palpitations, loss of physical strength as well numbness of the arms and the back of the neck.

Almost three decades later, in 1995, a compilation of negative effects from the food addictive monosodium glutamate was released.

The Federation of American Societies for Experimental Biology was behind this work under the instruction of the FDA.

The content of the compilation was a list of suspected negative effects from eating foods enhanced with the food additive MSG. These listed symptoms were very extensive.

They included everything from headaches and nausea to drowsiness and weakness as well as issues like burning sensations in the upper body, numbness in the back and shoulder areas, discomfort of the face and other discomfort and pain of the upper body including the heart and chest specifically.

The combined group of negative effects from MSG consumption was termed by the Federation of American Societies for Experimental Biology, or FASEB, the MSG symptom complex.

The consumption of foods with the additive MSG has been linked to the occurrence of asthma attacks. The above referenced report by FASEB in 1995 inferred that MSG may induce asthmatic attacks in a small portion of asthma sufferers.

MSG and asthma

This stemmed from two research efforts previously conducted which looked at the MSG intake of individuals with asthma.

It should be noted that the FASEB writers cited some shortcomings in the study methods.

Studies that have followed have not provided conclusive evidence for this link.

A May 2009 review in “Clinical and Experimental Allergy” used evidence to judge that the reality of MSG-activated asthma is yet to be confirmed beyond doubt and further study is needed to ascertain a possible connection between MSG and asthma.


We will now look at the issues of swelling and nasal complications…

Additional reported negative effects of MSG are, among others, external rashes and swelling, blockage of the nose, itching and sneezing.

The writers of the May 2009 study in “Clinical and Experimental Allergy” assented with previous results and reached a deduction that MSG may infrequently cause hives and epidermal swelling in individuals responsive to the food enhancer.

Additionally, the writers observed that a fraction of the occurrences of nasal manifestations perhaps connected to MSG intake have been detailed.

For the small group of people concerned, nasal manifestations vanished when they observed a dietary regime that did not include additives.


Finally, we will discuss the start time and overall time period that people have been known to experience the negative effects of MSG consumption.

The potential negative effects within MSG symptom complex reportedly come into effect from 15 to 30 minutes of ingesting MSG, eventually dissipating naturally before 2 hours has passed.

For the infrequent occurrences when asthma attacks could have been associated with ingesting meals that carry MSG, symptoms were observed within an hour to 12 of ingesting the food.

In a small number of studies conducted with individuals suffering from chronic hives, the ingestion of MSG activated epidermal responses within an hour to 24 in a fractional group of individuals with noticeable responsiveness to the MSG additive.

And so, we now have a summary of the historical background and scientific research behind MSG food side effects.

If you have any thoughts or opinions on the subject we have covered here today, please leave them in the comment section below.

Is Bee Pollen Good For You?

Is Bee Pollen Good For You?

So, you’ve been getting bits and pieces of information about bee pollen but you’re still not sure about its health benefits. You’ve come to the right place…

In this post we will dive deep into the question – is bee pollen good for you? – as well as provide you with tips to get the maximum benefits.

But first…

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What is Bee Pollen?

Bee pollen refers to little, golden-colored granules that bees feed their young ones to help them grow. When bees flit from flower to flower they collect pollen grains, mix it with secretions from their salivary glands and then attach it to the tiny hairs on the back of their legs.

To harvest this pollen, bee-keepers attach a small screen to the entrance of the hive that allows the harmless removal of these granules as the bees enter.

On average bee-keepers can receive 50-250 grams of pollen per day per colony.


Benefits of Bee Pollen

Bee pollen, also popularly referred to as “the-life-giving-dust” by ancient Greeks and Romans, has been found to contain all the nutrients required by the body to maintain optimum health.

So much so that the German Federal Board of Health approved and recognizes it as medicine.

Benefits of Bee Pollen

After extensive research, the board discovered bee pollen contains over 250 substances ranging from vitamins, minerals, amino acids, and proteins – nutrients necessary for the human body to thrive.

Some of its most popular uses are:

i) Used to help fight diseases.

According to studies conducted in 2005, the antioxidant capacity in bee pollen was found to be very high making the pollen an incredible antidote to many life-threatening diseases.

High antioxidant levels in the pollen also promote good health by preventing and reducing the damage caused by free radicals.

This helps build the body’s immunity and correct body chemistry deformities.

ii) Provide energy

Research by scientists suggests bee collected pollen contains 40% of sugar i.e glucose, fructose e.t.c. These are identical to those in raw honey known for increasing energy.

Bee pollen is also used by athletes and bodybuilders to enhance their endurance.

The wide range of vitamins and minerals contained alongside these sugars enhance the vitality of cells by boosting circulation further supporting the production of energy.


iii) Slow down aging

Bee pollen is considered to be nature’s “fountain-of-youth” largely in part due to its high antioxidant properties.

It’s ability to reverse the aging process is also attributed to its abundance of vitamins A, C, E, folic acid, carotenoids and even some essential minerals and fatty acids.

iv) Aids in digestion

Bee pollen regulates intestinal functions and assists in the digestion of other foods due to its self-digesting properties.

It is also believed to contain nearly 5,000 enzymes that help with various digestive disorders and other cases resistant to antibiotic treatment e.g diarrhea and chronic constipation.

v) Relieve stress

Saturated with nutritional and tonic compounds, bee pollen has been proven over thousands of years to contain therapeutic properties that help manage and relieve stress and anxiety.

The wide variety of minerals and vitamins increase blood circulation and stimulate the production of feel-good hormones e.g. Serotonin, dopamine and endorphins that leave one feeling happy, relaxed and confident.

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Side Effects of Bee Pollen

So, is bee pollen good for you?

Yes. Generally, everyone can benefit from taking bee pollen. That said, you need to know your bee status before touching this super food.

People with pollen allergies can experience severe allergic symptoms such as hives, anaphylaxis and skin discoloration under the eyes.

Pregnant women can safely consume bee pollen in their first trimester. However, it is advised they steer clear of unpasteurized products as they might contain contaminants that might harm the developing baby.

Bee pollen should not be taken at all during breastfeeding.

Patients taking blood thinners are also advised to avoid taking bee pollen as it can cause increased bleeding.


Bee Pollen Dosage

Bee pollen comes in whole granules or in ground form.

For adults, the recommended dosage is 1 tbs (5ml) half an hour before breakfast every morning. You can gradually increase your dose as you monitor your body’s reaction until you can safely consume 2 tbs.

The maximum recommended dosage is 15 ml per day.

Children are advised to take the granular form, starting with just three grains and increasing the dosage by two grains after every few days until they reach 1/2 tbs per day.

The pollen can be mixed with water, milk, juice or even honey.

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