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Fat to Avoid

YES & NO. The right answer to this query is dependent on what type of fat we are talking about. Sure fats are actually essential for so lots of important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain & a long list of diseases.

Hydrogenated Oils
You have probably already heard in the media or anywhere that hydrogenated oils are detrimental to your health so to keep away from them at all costs. But what exactly are they?
Hydrogenation is a chemical technique used to make fat more shelf stable. This hydrogenation technique alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot technique it & treats it as a toxin. This “toxin” has been linked to cancer, birth defects, heart , diabetes, weight gain & obesity.

They must read labels! Hydrogenated oil & partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, & low-fat & fat-free snacks). There’s even lots of packaged foods advertised as “health foods” that include this toxic ingredient.

Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune technique, & digestion are all dependant on this healthy fat (which is why people who go on very extreme low fat diets often suffer lots of health problems).

Fats You Must Eat

Cooking Oil
The only oil that is suitable for high heat cooking (& two of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be two of the healthiest oils obtainable for the human body & increases the body’s metabolic rate (helping in weight loss)

Omega 3 Fats
Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that they get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs & grass fed beef.
Extensive research indicates that omega-3 fatty acids reduce inflammation & help prevent risk factors associated with chronic diseases such as heart , cancer, & arthritis. These essential fatty acids are highly concentrated in the brain & appear to be important for cognitive (brain memory & performance) & behavioral function. In fact, babies who do not get omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision & nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, & poor circulation.

All you need to know about fat & fat consumption:
1. Avoid all products containing hydrogenated oil & partially hydrogenated oil
2. Consume foods high in Omega 3’s such as salmon, flax seeds, walnuts & organic eggs
3. Cook with Organic, Unrefined Coconut Oil
4. Use Olive Oil & Flaxseed oil raw for salads & veggies. Also include avocados as a healthy source of fat in to your meal designs.

Oils best Raw
Olive oil & flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point & are more stable (& healthier) when kept raw.

Recall all fats are not created equal & proper use of the lovely fats can be a great way to keep you & your relatives at optimum health!

Burn fat by taking the right fat burning program. Get Honest Reviews about tested and proven fat burning programs from experience and our subscribers recommendation.

People are so confused and, sometimes, a bit hung up on the supplement thing. Plenty of times they are missing the gigantic picture.

You know if I had a nickel for every time someone asked me “Isabel, what supplements should I be taking?”, I swear, I’d be rich (and lying on the beach in Bermuda right now…or the Bahamas…I’m not picky.)

Now with that being said, I do agree that there’s some supplements that they can be taking that do add great benefit to any meal plan (and some even help burn fat..good news right?)

There is no sense in overloading your body with a bunch of pills if you are not following the essential principles of healthy living. You would be better off focusing your efforts on getting your eating plan and your exercise regimen under control before worrying about which supplements do what or which ones may give you a “quick fix” to anything…comprende?

Most of you already know that I am a gigantic fan as well as a gigantic proponent of taking a fish oil supplement each and every day. The benefits of a high quality fish oil are countless (as I have written about in the FATS chapter of your Diet Solution Manual) and should be a part of anyone’s nutrition plan…women, men, children…everyone.

That is why I have decided to dedicate the next several newsletters to answering your most pressing questions about a handful of the most popular supplements out there (some lovely, some bad).

I also think they can all benefit greatly from ingesting antioxidants each day. And if you are not getting them from food, you’ll need to supplement for those as well

Burn fat by taking the right fat burning program. Get Honest Reviews about tested and proven fat burning programs from experience and our subscribers recommendation.

Here are 3 healthy meal designs you can get started on right now.

Is it possible to put together a simple & healthy meal plan? Three that is not going to be complicated & hard to follow? Yes. It is possible & I will show you how. The healthy meal designs below will help you accomplish your health goals while simultaneously shedding fat off your body.

Breakfast

Protein should be included in every meal throughout the day & breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as three component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

Oatmeal with almond butter, topped with fresh berries as well as a bit of Stevia to sweeten.

3 great sample breakfasts are:

2 hard boiled eggs, 1 slice sprouted grain toast & ½ grapefruit

Smoked salmon over sliced tomato & 1 green apple

Lunch

The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

Baked Tilapia over sautéed spinach, green salad with chick peas (oil & vinegar as dressing) followed by ½ cup of pineapple.

3 great sample lunches are:

Leftover chicken legs with ½ sweet potato & broccoli.

Lean hamburger over portabella mushroom & brown rice. Cooked vegetables or a green salad. 1 orange.

You can be creative with dinner. Look for recipes that are fast & easy & alter them with your own healthy ingredients as needed. Again, always recall to include protein & carbohydrates.

Dinner

3 great sample dinners are:

Mexican salad: Ground beef over shredded lettuce & tomato, guacamole & brown rice.

Grilled Salmon over asparagus, green salad (oil & vinegar as dressing) followed by a fresh fruit salad.

Buffalo meat balls over rice pasta with sautéed broccoli.

You seldom require to let your body get hungry. Hunger often leads to binge eating of unhealthy food & makes sticking to a healthy eating regimen much more difficult. It’s important to keep snacks handy so you seldom experience hunger or a blood sugar low without having a healthy option nearby.

Snacks

3 great snacks are:

2 Tbsp almond butter on ½ apple

Trail mix made up of walnuts, almonds, pumpkin seeds & dried fruit (no sugar added)

Cottage cheese & pineapple

Incorporate a quantity of these meals in to your daily eating regimen & you will see an brilliant difference in your weight loss results. Following simple & healthy meal designs like these is the first step in achieving your health & fitness goals.

Burn fat by taking the right fat burning program. Get Honest Reviews about tested and proven fat burning programs from experience and our subscribers recommendation.

I am going to let you in on something shocking. Cholesterol is not the major culprit in heart disease. I know this may be hard to believe after all we have heard about the dangers of high cholesterol from our doctors, and the media. But the truth is, it is not the cholesterol levels themselves or the cholesterol containing foods that are the culprits in heart disease, it is those foods and any other thing that causes inflammation in your body that is the major cause of heart disease (as well as diabetes and high blood pressure).
What is cholesterol and why do we need it?

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body’s cells. It’s an important part of a healthy body because it’s used to form cell membranes. Cholesterol also aids in the manufacture of bile (which helps digest fats), and is also important for the metabolism of fat soluble vitamins, including vitamins A, D, E and K. It is the major precursor for the synthesis of vitamin D and of the various steroid hormones (which include cortisol and aldosterone in the adrenal glands, and the sex hormones progesterone, the various estrogens, testosterone, and derivatives ).

How could something so good be so bad?

Cholesterol has been wrongly accused because upon inspection of the arteries of someone at risk for a heart attack, levels of cholesterol and plaque build up are very high. Cholesterol is actually being transported to tissues as part of an inflammatory response that is there to repair damage. It will only lodge itself onto the artery and cause plaque if the artery has become damaged. Inflammation in the artery is what causes this damage. In fact, it is now known that the coronary disease that causes heart attacks is now considered to be caused mostly from chronic inflammation.

To blame cholesterol for heart attacks would be the equivalent of blaming increased police security in a high crime area. It was not the police that caused the crime, they were just placed there in response to the crimes.

A more important question to ask ourselves, is how do we decrease the amount of inflammation in our bodies so that cholesterol will not bind to our arteries?

We must decrease all of those things that we do that cause inflammation and increase things that decrease inflammation. First and foremost we must stay away from foods that cause inflammation in our bodies. Any food that causes a fast rise in blood insulin levels will quickly cause inflammation in the body. These foods are sugar, white breads, most dairy products and almost all packaged and processed foods. What does this leave you with? Fresh, wholesome foods such as fruits, vegetables, lean animal proteins, nuts, and lots and lots of water. Also, taking in lots of omega-3 rich foods will dramatically decrease inflammation in the body (salmon, organic eggs, walnuts and sardines).

What about your cholesterol medication?

Some may be thinking, it is just easier to take a pill and not have to change what I am eating. But you may want to think twice considering the side effects of statins (cholesterol lowering drugs). The most common side effects reported are fatigued, headaches, nausea and the most common of them all, severe muscular pains and muscular degeneration. If you remember that cholesterol is essential for the formation of cell membranes, taking a drug that is drastically lowering cholesterol may be causing membrane damage in neural and muscle tissue. Most people on statins complain of neck, back or leg pain.

Millions of Americans are now on cholesterol lowering drugs, but the number of people suffering from heart attacks and heart disease is only increasing. Let’s take a personal responsibility for our health and truly get to the root of the problem. Managing your diet and staying away from those foods that are causing an inflammatory response in your body is your first step to decreasing your chance of heart disease and heart attacks.

Burn fat by taking the right fat burning program. Get Honest Reviews about tested and proven fat burning programs from experience and our subscribers recommendation.

As a nutritionist, the most common question I get daily is “What is the Best Diet to follow?”  My answer is always the same and one that shocks many people.  “The best diet to follow is to follow NO diet at all.”  How could any nutritionist wanting to promote health tell you not to follow a diet?”

Easy.  I’m here to tell you that diets do not work.  They are one of the most common reasons people have such a hard time losing weight.  People are making the mistake of following a diet instead of following a delicious way of eating that will satisfy their hunger, their taste buds and help them reach and maintain an optimum weight and optimum health.

With all of the junk food, false advertising, and false information out in the world today, how is this even possible?  A delicious way of eating healthy that will help me lose weight at the same time?

Yes, this is possible for you once you are armed with the correct information.

The best diet is going to be one that you can stick to (for more than just a week), one that includes delicious food and one you are happy with, not to mention one that you can maintain for a lifetime.

Here are a few tips that will help you develop the Best Diet for you:

1.  Only eat food you enjoy.

Well Isabel, that would be just great, but I enjoy pizza and donuts and that sure doesn’t seem to be helping me lose weight.  Yes, I agree.  What I mean here is don’t establish a crash diet of cottage cheese and grapefruit if you absolutely hate those 2 foods.  Healthy food does not have to be akin to bird seed.  How about scrambled whole eggs in butter with your favorite vegetables and 2 slices of sprouted grain toast?  French toast made from healthy bread, and eggs?   A juicy hamburger or steak for lunch or dinner?  How about making your own pizza from healthy ingredients?  I could go on and on with a long list of delicious foods. The point is you do not have to eat like a bird or eat tasteless food to be healthy and lose weight.  Find the healthy foods you enjoy and get creative with those.  You will find you will have an incredible amount of delicious food options.

2.  Do not go cold turkey.

Rome wasn’t built in a day right?  You do not have to change every single one of your habits overnight.  Establishing one healthy eating habit each week or eliminate one “not so good” food every week.  This will prove to be life changing in just 1-2 months.  Not to mention it will eliminate any stress or anxiety you may have over changing all of your habits overnight.  Start with the easiest one for you.  How about drinking water?  Can you replace your sugar drinks with water and just do that for one week?  How about just cutting down on a few sodas and replacing them with water?  One small step each week will make your transition simple and easy.

3.  Do not go hungry.

Another very common mistake I see is people starving themselves in an effort to lose weight quickly.  The truth is you do not need to feel hunger in order to effectively lose weight.  Actually, the contrary is true.  You must give your body enough nourishment (good nourishment, that is) in order to see weight loss results.  Make sure to feed your body consistently throughout the day.  Breakfast, lunch and dinner are all important but so are snacks in between.  Munching on things like raw nuts, fresh fruits and healthy trail mixes can really keep you from experiencing any hunger throughout the day and help control any cravings that may come up.

Remember that the Best Diet you can begin today is an eating plan that does NOT resemble a diet at all.  Tell people you had French toast for breakfast, chicken stir fry for lunch and a juicy steak with potatoes for dinner and they will wonder how in the world you are losing weight and looking great.   Easy, I stopped dieting and found the Best Diet for me!

at loss doesn’t have to be as hard as you think.  Just ask my most recent house guest, who easily lost 5 lbs in 5 days after staying with me for just a few days.  Did I torture him with boring food in an effort to lose weight?  No not at all.  I can promise you one thing, I definitely did not starve the guy. We ate some super delicious meals and I made sure to cook him up some of my all time favorites:

Grass Fed Bacon and Scrambled Eggs on Spelt tortillas

Taco seasoned Buffalo ground beef on lettuce and tomato with shredded, raw cheddar cheese

Isabel’s Special Baked Chicken, garlic broccoli and brown rice flavored with butter.

Even he was shocked when he thought about how hearty and tasty all of our meals were and how he was still able to drop a few pounds during his short stay. Something that doesn’t normally happen on vacation, right?

It really goes to show that the right foods will prove results every single time!

Even if you feel like you are having a hard time sticking to your meal plans 100%, just make sure that you stick to your recommended foods. That, in itself, is a huge step in the right direction and, like my good friend here, has proved to be just the jumpstart many people have needed.

What are the right foods?

Always think NATURAL. If it was provided by Mother Nature herself, chances are its a great addition to your meal plan: natural meats and poultry, wild fish, raw nuts, fruits and veggies are just a few examples of the incredible fat burning foods Mother Nature has provided. Make these foods the greater percentage of your meal plans and you will be well on your way to losing those unwanted pounds (without having to come sleep over my house .

Burn fat by taking the right fat burning program. Get Honest Reviews about tested and proven fat burning programs from experience and our subscribers recommendation.

People are often shocked when they see how much butter I use and eat in one day.  But I know the real truth; Butter is a good fat and can actually help you lose weight.

Unfortunately, people thinking butter is unhealthy is a very common misconception. People still think that butter and saturated fats are the reason heart disease is one of the top killers in this country (and now in many other countries as well). The truth is that it’s not the natural fats that are causing this epidemic, its the sugar, processed and packaged foods and overconsumption of refined oils that are causing so much disease (and you can add Diabetes, High Cholesterol and High Blood Pressure to this list as well).

I go into this topic in much greater detail in the Fats Chapter of the Diet Solution Program but here are a few nuggets of info to ponder:

1. Did you know that during the 60 year period from 1910-1970, the proportion of traditional animal fat in the American diet declined from 83% to 62%?

2. During this same time butter consumption plummeted from 18 pounds per person each year to 4 pounds per person each year.

3. During the past 80 years, the consumption of dietary cholesterol intake has increased only one percent.

So where is the problem? Why all the heart disease?

1. During the same period, the average intake of dietary vegetable oils (margarine, shortening, and refined oils) increased by about 400%.

2. During the same period, the consumption of sugar and processed foods increased by about 60%

Those are the facts, but there’s never better proof than the results I see with my clients and my readers. When people finally stop eating margarine, refined oils, “fake” butters, sugar and processed foods, their health sky rockets! (and by sky rockets I mean, gets better, greatly improves, elevates to whole new levels). Not to mention all the body fat they lose off their body (now isn’t that just an awful side effect?)

It’s important to mention that the butter I use is organic and grass fed. It has this beautiful deep yellow color and is not white like most conventional butters. It has gone through minimal processing and has no added growth hormones and antibiotics. I get all my butter from www.grasslandmeats.com

Now that I told you butter is ok to eat, here is a delicious chicken recipe you can enjoy:

(Please remember that the mad scientist in me sometimes forgets to document the exact amounts so you may need to play around with this a bit.)

Chicken with “I’m not afraid of butter” dressing

Ingredients:

2 large chicken breasts (approximately 1 lb of chicken)
6 Tbsp of melted butter
lemon juice from 1/2 large lemon
1/4 cup olive oil
salt, pepper and garlic powder to taste

Directions:

Melt 1 tbsp of butter in a large pan. Season chicken breasts with salt, pepper and garlic powder. Cook chicken breasts in butter covered on very low heat. Do not let the butter get brown. Pour lemon juice in a seperate bowl. Slowly stir in the remaining melted butter as you stir mixture. Then slowly add the olive oil as you stir mixture. Season with salt, pepper and garlic powder.

Once the chicken is cooked through, served on a plate and pour the “dressing mixture” over your cooked chicken breasts.

Don’t be surprised if you are tempted to pour this dressing on your veggies and just about every other food item you can think of. It’s delicious!

Burn fat by taking the right fat burning program. Get Honest Reviews about tested and proven fat burning programs from experience and our subscribers recommendation.

Excessive fat stored in the body causes a number of health risks. For instance, a man with excessive fat stored around the midsection is just asking for trouble. Unfortunately, about two-thirds of men in America are now fighting obesity or excessive weight.
Experts have conducted numerous studies, which indicate that belly fat, specifically in men, is a direct cause of a number of health problems. However, if these men, and women, were to burn fat, the increased risk begins to decline dramatically.
Whether you are a man or woman, it is essential that you start to burn fat to ensure you remain healthy. In this article, we wanted to provide you with the top ten ways to burn fat so you not only have a healthier body, but also feel and look better. Taking care of your body is the best decision you can make and we will show you how.
1. BMI
Before you do anything to burn fat, you have to know your BMI or Body Mass Index, which is a means of measuring not weight, but fat. You will find hundreds of BMI calculators online to help. Most people are shocked by how high their BMI really is a great motivator to burn fat and keep it off.
2. Exercise – Without doubt, the best ways to burn fat is by incorporating exercise into your daily life. By exercising regularly for a minimum of 30 minutes every day, you will begin to see major changes. Although any type of exercise is beneficial when time to burn fat, aerobics are the best. These exercises would include biking, swimming, jogging, walking, and hiking. In addition, you will gain other benefits such as a healthier heart and lungs.
3. Calories
In addition to exercise, to burn fat you need to reduce the amount of calories consumed. For this, simply cut the portions of foods eaten by one-third and one-half if possible. If you find yourself hungry, add more high fiber foods to the diet, which will make you feel fuller.
4. Fat Burners
Now, rather than expect supplements to burn fat alone, you need to view supplements more as a tool that aids other methods of burning fat. In other words, along with better diet and exercise, supplements can be highly beneficial in burning fat.
In fact, a number of supplements currently on the market target burning fat but unfortunately, many of them do not work. However, one particular supplement that has been studied and proven successful when it comes time to burn fat is called ECA Stack, which is made from caffeine, ephedrine, and aspirin. Although effective, keep in mind that through clinical studies, people only burned an extra 150 calories per day, again making fat burners good but only as an aid.
5. Yard Work and Cleaning
If you were unable to get to the gym or you find that moderate exercise is difficult, another ways to burn fat is by working in the yard or cleaning house to burn fat. The activity of both is enough to burn fat quite effectively. Spending just one hour raking or gardening, or vacuuming, dusting, and picking up, will make certainly help.
6. Stairs
Too often, people will go to work, the mall, doctor’s office, and so on, choosing the elevator instead of the stairs. Again, to burn fat, you simply need to change this routine, forcing yourself to go up and down the stairs. If you work in a building with your office on the fourth floor, and you take the stairs every day, within two weeks, you would notice change.
7. Sports
This is another best ways to burn fat, because you are giving the body a good workout. Anything such as volleyball, basketball, softball, tennis, or bowling, not only helps to burn fat but also calories. Additionally, while you are doing something to burn fat, you are also getting to have fun.
8. Tea
Yes, you will have the opportunity to burn fat by drinking certain types of tea. For instance, if you drink caffeinated black or green tea daily, you will lose weight. In this case, the caffeine causes metabolic changes, which helps to burn calories. It has also been determined that drinking tea or even taking tea supplements with a meal help block the absorption of carbohydrates. Of course, both black and green tea is known for their many benefits that go beyond burning fat and calories.
9. Breakfast
We have all heard that breakfast is the most important meal of the day, which is true. New evidence shows that people who skip breakfast actually have increased body weight. The reason is that skipping breakfast typically leads to higher calorie and fat intake with the evening meal. Therefore, to burn fat and get your body off to a good start, eat a breakfast of egg whites, whole grain toast, oatmeal, and/or fresh fruit.
10. Low-Fat Dairy
While calcium derived from low-fat dairy does not help with burning calories, it does discourage body fat. Studies now show that low-fat dairy causes the body to absorb fewer fat calories due to the calcium. Keep in mind that men especially seem to benefit from calcium found in low-fat dairy but it is also beneficial to women.

As a professional fitness trainer, I see 5 common mistakes that women make when they are trying to change their body’s composition (more muscle mass, less fat mass). You want a healthy, lean and toned body. You need the right fitness strategy for your body.

Let’s get right to the mistakes I see most:

1. Don’t set your body sculpting goals by looking at a woman on a magazine cover!

This can be a major mistake. First, the women you see on a magazine cover are professional fitness models. These fitness models may or may not take supplements and they probably don’t have your body type.

For instance, you may be petite in your upper body and heavy in your lower body. You should build muscle mass in your upper body and burn fat and tone your hips, thighs and butt. Your workout plan should be tailored to your body type. Two women following the same workout routines can get different results.

2. Your meal plan is based on a meal plan you see in a book or magazine.

Each individual has different nutritional needs and preferences. You should base your meal plan on your basal metabolic rate (BMR) and your level of activity (including exercise).

Your BMR is the amount of daily calories your body needs to maintain itself in a resting state. You will use this amount and your daily activity level to set your daily menu. If you use severe calorie restriction (i.e., don’t eat enough), your body will store fat because it will think you are starving. And, you don’t want to lose muscle, you want to lose fat! Even though you must maintain a caloric deficit (burn more calories than you eat) to lose weight, you don’t want the severe calorie restriction required by some diets.

Also, get to know your body. The same food item can affect two people differently. For example, certain carbohydrates can affect your body differently than your friend. Choose foods that you like and you will be more likely to stay in compliance with your meal plan.

3. You try every fad diet that comes out because you are too concerned about weight loss.

You experience rapid weight loss. But, you end up seeing your weight yo-yo back and forth because you can’t maintain that fad diet! Fat loss is more important than weight loss! Work on losing inches and changing your body’s composition. The weight loss will take care of itself in the long-term if you comply with a realistic, healthy meal plan.

4. Your weight loss goals are unrealistic.

Part of the first fitness consultation with a personal trainer will include you identifying WHY your fitness goals have failed in the past. Another part of the consultation is for you to VISUALIZE and set REALISTIC fitness goals.

You have to be honest with yourself to set realistic fitness goals. Sometimes the truth hurts. That’s okay! Many of you have tried over and over to lose fat and weight. Its hard to keep trying. Its easier to quit. Just make the commitment and get the guidance and support you need to reach your goals!

And, achieving fitness goals takes hard, smart work. You might have thought you could reach your goals by only doing cardio exercise (you were afraid that lifting weights would make you too bulky). You might need to change behaviors you have had since childhood. Also, it takes longer to change your body’s composition. But, the results will stand the test of time! Don’t try to take shortcuts!

5. You are trying to lose weight “all by your lonesome.”

Don’t underestimate the value of well-designed fitness program put together by a personal trainer. It makes all the difference because you get direction, feedback and encouragement from a trainer who is fit and knows what it takes to get fit and stay fit.

You also need social support. Research has proven that you are more likely to succeed with your weight loss and fat loss goals if you have a weight loss buddy (social support or accountability partner). Group exercise classes and bootcamps succeed in part because of social support.

Have you made mistakes with your weight loss and fat loss goals and later succeeded? Share your story!

Mark Dilworth, Certified Personal Trainer
Her Fitness Hut http://herfitnesshut.com

Burn fat by taking the right fat burning program. Get Honest Reviews about tested and proven fat burning programs from experience and our subscribers recommendation.