Surprising flatbelly foods list..

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

Each week, make sure you're loaded up with lots of varieties of fresh vegetables. Have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in your morning eggs. Also, chop up some lean chicken or turkey sausage (make sure to look for nitrate & nitrite free) or grass-fed bison sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when you can find them).

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

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

• Walnuts, pecans, almonds - delicious and great sources of healthy fats. Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal.
• Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) - You can mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Chia seeds and/or hemp seeds - add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground seeds. No grinding is necessary to properly digest these seeds.
• Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa - get creative and try some of the exotic varieties of salsas.
• Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack. Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem. Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA).
• Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.

When NOT to Take Your Multi-Vitamin

If you're currently taking or considering taking a multivitamin with a recommended serving size of only one pill a day, you're pretty much wasting your time.

Why?

It's very doubtful that any single pill can pack enough vitamins and minerals to truly make any real difference in complementing your healthy diet.

Producers of multivitamins have come up with some pretty amazing ways to compress natural nutrients, but not to this extreme… not down to where a single tablet provides you the vitamin and mineral levels you need.

And speaking of minerals, many producers of one-a-days don't even bother including essential minerals like potassium or magnesium, or even calcium in adequate enough amounts to really make a difference.

What about other nutrients from natural sources like vegetables, fruits, and herbs? Shouldn't they be blended into your multi as well? I certainly think so.

But it's also vitally important to know when to take your multivitamin.You should take a few multi tablets first thing in the morning and with lunch, or with an early dinner to help optimize your nutrient absorption, the better chance you'll have of truly fortifying your diet.

One thing you can always do to optimize your health and feel great is to maximize your immune system's capabilities.

Because face it – everybody wants to feel well all the time, don't they?

There's no better time to get started than right now then, is there? The beginning of 2010 – all those goals you set for a healthier new year…

Now is the time to start moving toward a healthier diet and lifestyle. Start today, by adding just one raw vegetable per day to your diet… a small, do-able step toward your better health.

Easy Way to Zap off Those Excess Pounds in Only 6 Weeks

5 foods that KILL abdominal fat

If you are golfer, I'm sure you know the importance of having a

strong core and abdominal muscles...both to protect your back

as well as the power of your golf swing.

But beyond just having a strong core, I'm sure you also want to
reduce your abdominal fat as much as possible too. Well, I'm
going to show you a program today that will help you to finally
win the war against abdominal fat!

The program was created by one of our trusted colleagues in
the fitness and nutrition industry, Mike Geary, a Certified
Personal Trainer and Certified Nutrition Specialist.

This program covers everything you could imagine about getting
a lean midsection and even "six pack abs", if that's your goal.
If you just want to get a flatter stomach and stronger core,
Mike's got the solution for you too.

Check out the presentation on the site below, and you'll find:

* at least 2 foods that you thought were "healthy" that are
silently packing on more stomach fat

* 5 surprising foods you probably thought were unhealthy
that can actually HELP you to burn off stubborn abdominal fat

* Unique combinations of exercises that are MUCH more
effective for fat loss compared to traditional "cardio"

* and lots more

Click here for 5 foods that KILL abdominal fat

Did Popeye Know This About Olive Oil...???

Red pepper flakes can help curb your appetite AND fight the storage of bodyfat

Yes, red pepper flakes can help curb your appetite AND fight the storage
of bodyfat for a killer weightloss 1-2 knockout punch, just by sprinkling on your
food!

So here's a quick recipe for "Red Pepper Slim Chicken"...

Start with some free range chicken breasts (usually half dozen) and marinate

them overnight in a homemade Italian dressing (you can use a pre-made one if you
can find a good natural one at your local store).

The dressing/marinade is made from:

* 1/4 cup lemon juice
* 1 garlic clove, minced
* 1/2 teaspoon each of paprika and dried oregano

* 5 tablespoons thawed apple juice concentrate
* 1/4 cup cider vinegar
* 1/4 teaspoon dried basil
* 1/8 teaspoon dried thyme
* 1/8 teaspoon dried rosemary, crushed

Then just sprinkle on the red pepper… use as much as you can tolerate (based
on your own spice-meter ;-)) and then grill it up!

Alright, enjoy it, I know your tummy will, inside AND out ;-).

Tips for Healthy, Hassle-Free Food

The best (and easiest) lessons for getting in the habit of cooking healthy and eating right you can do it even before you start cooking:

One obvious target: Dairy products. Many people think, incorrectly, that 2 percent milk is significantly healthier than whole milk. In fact, one cup of 2 percent milk has 130 calories and 5 grams of fat, compared to 150 calories and 8 grams of fat in whole milk. Whole milk also has 5 grams of potentially heart-damaging saturated fat, while 2 percent milk has 3 grams of saturated fat. Even a switch to 1 percent milk cuts the calorie count to 110 and halves the fat content to 2.5 grams, including 1.5 grams of saturated fat.

The best choice, nutritionally, is skim milk, but some people dislike its watery consistency. An easy solution, Iserloh said, is to try skim milk plus, which has added milk solids for a creamier taste.

Cheese can be a trickier ingredient for substitutions, as many fat-free cheese products do not melt as well as their fatty counterparts. Iserloh's go-to choice for a healthier cheese is part-skim mozzarella, which she says melts beautifully.

It's lower in fat but still has that ooey-gooey melted cheese factor.

Go Half-and-Half

Ground beef is an easy option for getting dinner on the table, but it can be very high in saturated fat. Ground turkey is an obvious lower-fat alternative, but it dries out when it is cooked since fat is the key ingredient to keep proteins moist.

Iserloh suggests making a half-and-half mixture of ground beef and turkey in recipes like meatloaf, nachos and meatballs.

Adding milk or bread also helps keep the moisture level up for ground protein with low-fat content. Iserloh adds one-quarter cup skim milk per pound of ground turkey to help retain moisture and keep the meat tender. Dairy adds the moisture and keeps the protein from seizing up so much.

Eggs also benefit from the half-and-half treatment. Use one whole egg with two egg whites, prepared in your favorite way, for a delicious compromise that still offers the rich yolky taste, Iserloh said. You can freeze the extra yolks in quart containers or double bagged in plastic baggies and use them later for rich desserts like ice cream or cookies.

Use Healthy Add Ons

Grated vegetables like zucchini, carrots or onions add moisture to meat dishes, and are easy enough to prep using a food processor or a box grater.

Whenever you can get vegetables in, do it. Plus, getting vegetables in the main entrée means you don't have to worry about making a side dish, which is a great time-saver.

And for an entrée like meatloaf, made entirely with ground turkey, or Iserloh's favorite, turkey Bolognese, grated veggies like carrots can be a great addition. Just grating an extra carrot in is the easiest thing in the world to do

.

Adding canned beans to entrees is another way to boost nutrition with extra fiber, plus this addition helps you feel fuller faster. Iserloh adds mashed navy or cannellini beans to dishes, such as chicken enchiladas.