5 Foods To Eat For Great Health

It’s funny how us humans make things complicated. The creator of this planet, God, the Universe, whatever higher power you believe in, has put in place a beautiful world that we should be able to thrive in.

Unfortunately, we don’t follow natures clues. Instead we go against mother nature… one thing I’ve learned in my lifetime is that mother nature always gets the last laugh.

I wrote this article, and recorded a video (watch below) for you to help you thrive. It’s a fun way to remember 5 foods that will make your health great.

Nature gives us clues. What do I mean by that? The sun goes up, and we’re suppose to get up. The sun goes down, and we’re supposed to go down (sleep). Instead we have manufactured a brand new daytime with the invention of electricity. Sure, it’s awesome that we did this, but it’s also costing us with our health. As long as you follow natures clues you will thrive, but when you go against it, sickness and disease happens.

I want to share 5 foods that are great for your health, and how nature gave us clues for them.

#1 CLUE: EGGS

The yolk from eggs looks like eyes, and it turns out they are beneficial to eye health. Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form.[1]

According to recent research,[2] adding a couple of eggs to your salad can also increase the carotenoid absorption from the whole meal as much as nine-fold.

Keep in mind that once you heat egg yolks (or spinach) the lutein and zeaxanthin become damaged, and will not perform as well in protecting your vision; so cook your eggs as little as possible, such as poached, soft-boiled, or raw.

#2 CLUE: WALNUTS

Walnuts are good for your brain, and they look like a little brain. Walnuts contain neuroprotective compounds, research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. [3]

#3 CLUE: CELERY

Celery is actually good for erections, and it looks like…well..

You may have read about how boosting nitric oxide in your blood can help you get and maintain better erections. One way to do this is to consume natural nitrates — something found in abundance in celery.

Nitric oxide is a molecule your body produces that signals smooth muscle cells to relax, increasing blood flow and reducing the production of plaque in the arteries.

#4 CLUE: AVOCADOS

Avocados are good for libido and they look like little testicles. Avocados are rich in heart-healthy fats, and anything that keeps your heart beating strong helps keep blood flowing to the right places.

#5 CLUE: TOMATOES

The skin of tomatoes kind of look like a sunburn, and lycopene (the antioxidant found in tomatoes) is good for your skin. In fact, many studies have shown that lycopene has beneficial effects for skin health.[4]

Did you know I do health coaching? Email me at shredfatinc@gmail.com for a free 15 minute consultation with me. 

 

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References and Rescources:

[1] http://articles.mercola.com/sites/articles/archive/2015/08/03/best-foods-for-eye-health.aspx

[2] https://www.sciencedaily.com/releases/2015/03/150329141005.htm

[3] https://www.ncbi.nlm.nih.gov/pubmed/21923981

[4] http://articles.mercola.com/sites/articles/archive/2012/11/01/lycopene-reduces-stroke-risk.aspx

5 Foods For Faster Fat Loss

Whenever someone comes to me with new information they just read about, I always ask them for their source. Most of the time their source is from something or someone that has no credibility; meaning, no studies or scientific research backing up their claims. While this is not always the case, I encourage… no, I urge you to always dig deeper for the truth.

That’s my philosophy on life. There’s always going to be a thesis and an anti-thesis; it’s your job to use the information from both sides that works for YOU, in doing so you develop your very own synthesis.

Here at Shredfat inc we do our due diligence when digging deeper for the truth. Not only is our information backed up by current scientific research, we also provide practical ways for it to work for you after months of applying these concepts to ourselves and our clients.

Today I lay down the top 5 foods responsible for blasting fat, providing energy, and getting you the results you so badly desire.

Fat Loss Food #1 — Avocados.

ryot-avocado

If you believe the hype that all fat is bad for you, well then I kind of feel bad for you. Fat is your friend. Eat fat to lose fat. There is a caveat, you have to have the RIGHT fat.

It’s hard to believe, really, that something so rich and buttery-tasting is a fruit. To me, an avocado is one of nature’s perfect foods, straight from the tree to you. It’s simple, packs a lot of energy, and satisfies your hunger. Avocados are the PERFECT snack because it can keep you feeling full and energetic for hours.

Avocados are full of monounsaturated fat (about 2/3 of the fat is monounsaturated) and nutrients, especially potassium, B vitamins, 11 different carotenoids, and vitamin E. Here at Shredfat inc we recommend that 40 to 60% of your calories coming from healthy fats. Since avocados have a good amount of fiber, almost no sugar (1g per 150g of avocado), and almost no protein (about 3g per 150g of avocado), you can eat tons of them instead of eating carbs or excessive protein.

Avocados have a very thick peel. The peel helps to block pesticides from entering the fruit. That means it’s mostly safe to eat non-organic avocados. However, we still prefer organic avocados when we can purchase them because we value the soil integrity of our planet.

Avocado-Infographic-

Fat Loss Food #2 — Shakeology

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I know, technically Shakeology is not just one food but 70+ superfoods rolled into one bag. I’ve been drinking it just about every single day for 4 years. When I went through my weight loss transformation of 80lbs I was having it 1-2 times every single day, as a meal replacement.

Packed with globally sourced superfood ingredients

  • Proteins and fiber – to help reduce hunger and food cravings.

  • Antioxidants, Phytonutrients, Vitamins, and Minerals – to help fight free radical damage and help support a healthy immune system

  • Adaptogen Herbs – traditionally used to help the body adapt and respond to the effects of stress

  • Prebiotics, Probiotics, and Digestive Enzymes – to help nutrient absorption and support regularity and healthy digestion.

To help you fight cravings and feel full longer.

Plus, Shakeology can help:
• Build and repair muscles
• Support healthy blood sugar levels (as measured by HbA1C)
• Support healthy skin, hair, and nails

Support your body and your cells.

Plus, Shakeology can help:

  • Provide the body with vitamins and minerals

  • Support a healthy immune system

  • Fight free radical damage

Adaptogens have been around for centuries

• Adaptogens have been used in Chinese and Indian Ayurvedic medicine since ancient times to help balance the body’s response to stress
• Centuries of traditional medicine believed adaptogens helped support physical and mental wellbeing

Gently eliminate waste from your digestive system

Buy-Button

Fat Loss Food #3 — Wild Salmon

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Most folks scratch their heads reading this because they think salmon is packed with fat that will contribute to fat gain. These folks are correct; salmon is packed with healthy omega 3 fat, however, these heart healthy fats will NOT contribute to weight gain, but rather to fat loss!

Healthy fats are in fact essential for our well being. Essential fatty acids or EFAs are a key nutrient to keep the body balanced and healthy.

Wild salmon is one of the best sources of EFAs. They work to help fight obesity in a number of ways. One way is that Omega-3 fatty acids found in wild salmon work to decrease the body’s insulin resistance. Insulin resistance is a strong factor in weight gain and diabetes.

Additionally, wild salmon’s omega-3’s encourage the body’s production of leptin. Leptin is a component of the body’s natural weight control process. This vital hormone works to burn fat and suppress the appetite.

Always buy wild caught fish: Fish farms produce supermarket protein with high concentrations of antibiotics, pesticides and lower levels of healthy nutrients. Research has found that farmed fish has less usable omega-3 fatty acids than wild-caught fish and a 20% lower protein content. A USDA review confirmed the findings. Farmed fish are fattier and have a high concentration of omega-6 fatty acids. Imbalances in the levels of omega-3 and omega-6 fatty acids create inflammation in the body.

Fat Loss Food #4 — Cinnamon

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When it comes to weight loss and cinnamon, new research out of a Maryland USDA research center revealed a surprise. Cinnamon was found to lower blood sugar levels. As this discovery was ‘accidental’ the team went on to further investigate cinnamon and blood sugar.

In a separate study conducted on sixty adults diagnosed with Type 2 diabetes the researchers found that taking as little as one-quarter to two teaspoons a day of cinnamon dramatically changed the sufferers blood sugar levels and insulin output. High blood sugar levels are closely associated with weight gain and obesity.

Scientists worldwide are excited over the clinically validated power of a novel form of cinnamon to support healthy glucose metabolism.[1],[2] Scientists at the US Department of Agriculture have been quietly studying it for more than a decade.[3],[4]Government experts have been amazed by compelling in vitro results documenting its ability to induce a twenty-fold increase in sugar metabolism.[5]

Add this spice to your coffee, tea, and sweet snacks for added flavor and a health boost.

img_01503_bigTry this supplement that’s been proven to provide the same results plus more! an enhanced, all-natural, multipronged approach: CinSulin® with InSea2® and Crominex® 3+.

 

Fat Loss Food #5 — Ginger

Ginger-Root

Ginger is a known metabolic activator and has been thought to increase metabolism by as much as twenty percent. Some people swear by ginger’s appetite suppressing abilities too. Although there is no scientific data on ginger and weight loss specifically, adding this to your daily diet is a powerful way to help balance your body. A balanced body is a healthy body.

Ginger can also help improve digestion and even soothe an upset stomach.

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Sources and References:

[1] Diabetes Care. 2003 Dec;26(12):3215-8.

[2] Diabetes Obes Metab. 2007 Nov;9(6):895-901.

[3] J Agric Food Chem. 2000 Mar; 48(3):849-52

[4] Phytomedicine. 2011 Feb 15;18(4):298-302.

[5] J Agric Food Chem. 2004 Jan 14;52(1):65-70

7 Foods That Make You Smarter

Guest post by By Suzy Buglewicz  

These days, it seems like we’re all trying to stretch our dollars. If the new school year has you scrambling for tips on how to help your kids do better in class, or if you’re looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods serve as fuel for our brains, helping us increase concentration and memory function—they’ve even been shown to help slow down the mind’s natural aging process. The next time you really need to stay alert or pay attention, try to eat more of these 7 foods that have been shown to help improve brain function and increase our ability to focus. Combine this practice with other good habits, like working out (with ShredFat inc) and you’ll soon find yourself at the head of the class—at any age.

Organic Spinach

Spinach-MainAt only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup of spinach also contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day too. These nutrients improve brain function and slow down the effects of premature aging by helping to prevent the negative effects of oxidation on the brain. Spinach is also rich in iron, as well as lutein, which helps promote healthy eyesight. Smart Tip: Try losing the iceberg lettuce and adding spinach leaves instead to your next dinner salad or add fresh spinach to an omelet!

Organic Oatmeal

oats_250As a good source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that can often occur after a big meal. The iron, magnesium, and zinc in oatmeal encourage cell growth and can help rev up the metabolism and regulate blood sugar. To get oatmeal’s maximum nutritional benefits, avoid the pre-flavored instant packets, which are loaded with sugar, and stick with the plain, slower-cooking kind that will still cook in the microwave in just 2 or 3 minutes.
Smart Tip: Turn up oatmeal’s flavor naturally by preparing it with topping it with fresh organic blueberries or banana slices.

Wild Caught Fish

wild-caught-seafood-heroXL_279129Many studies have shown that eating oily fish rich in omega-3 fatty acids can help boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization. And if that’s not reason enough to eat more fish, the omega-3 fatty acids also help slow down cognitive decline. Smart Tip: When choosing fish, watch mercury levels, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.

Organic Walnuts

walnut

Eating just a handful of these nuts every day can help prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell function. Walnuts are loaded with protein and omega-3 fatty acids that help balance the unstable neurotransmitters that can contribute to depression and mood swings.
Smart Tip: Sprinkle a handful of chopped walnuts on salads, or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.

Organic Berries

Organic berries Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors generally offer the most nutritional value. Eat the real thing to reap the benefits, and avoid anything that contains “berry flavoring.” The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to help preserve brain function and can be a helpful factor in battling the onset of dementia.
Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.

Organic Full Fat Yogurt 

yogurtWidely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to help keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that can encourage the production of neurotransmitters, and enough vitamin B to contribute—along with the protein—to the growth of brain tissue, while helping to slow down the aging process.
Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs. (Ben’s note; make sure it’s organic AND from grass fed cows)

Cage Free Organic Pastured Eggs

egg-counter-small

These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have indicated that eating eggs as part of a healthy diet has not been shown to be a contributing factor to heart disease. The nutrients in eggs also help increase memory development and aid in concentration. Another plus? Egg yolks contain lutein, which has been shown to help maintain and sometimes improve eye health.
Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

Click Here to discover the best way to shop for eggs.

8 Foods to Make Your Intestines Happy

Guest Post By Kim Kash 

The small and large intestines never seem to make it into the spotlight, but they are a pair of hardworking organs. Collectively, they are responsible for completing the digestive process and absorbing the good stuff in food for the benefit of the body, and for absorbing water and eliminating waste. It’s a pretty important job description, but the hot lights of stardom don’t come easy to, well, the rear end of the digestive system.

There are a couple of categories of foods that the intestines really groove on. Broadly speaking, they love pro- and prebiotics, and fiber. Probiotic foods have beneficial bacteria that feed your intestinal flora—the healthy bacteria inside your gut—and prevent harmful microorganisms from disrupting the digestive tract and making you sick. Prebiotics basically feed the probiotics, making this healthy bacterial colony even healthier. Finally, fiber acts like a big scrubber for the whole system.

Intestinal flora and fiber: see? Not so sexy. But before you allow your attention to be diverted by the more glamorous cardiovascular system, or the spotlight-grabbing immune system, remember that it’s the intestines that provide food and water to the whole body. Without them, the other systems wouldn’t be able to do their thing. So let’s take a look at what you can do for the lowly gastrointestinal system. Give your intestines a little love with the following foods.

Yogurt

Greek yogurt in a glass jars

Let’s get one thing out of the way first: when we talk about yogurt, we mean real, unadulterated yogurt with live, active cultures. Skip the sugary, flavored yogurts, and go for plain. If you like yogurt with fruit in it, you can throw some fresh or frozen fruit into your cup of healthy, plain yogurt. A Tufts University review found that yogurt with active cultures can help with lots of gastrointestinal woes, including lactose intolerance, constipation, diarrhea, colon cancer, and inflammatory bowel disease. A daily serving of yogurt is a huge thank you gift to your intestines.

Miso

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Miso paste creates the cloudy part of miso soup, that little bowl of tasty broth with a bit of tofu and seaweed that you get at the beginning of your meal at a Japanese restaurant. Miso is made by fermenting grains or soybeans with salt and a specific type of fungus. That fermentation process yields a helping of the probiotics that your intestines love. There are several types of miso, either brown, reddish, or white. Generally, darker miso has a richer, slightly sharper flavor. It’s a salty, silky paste that you find in little tubs in the refrigerated section of a good grocery store. You can use miso to make soup simply by dropping a spoonful of it in hot water along with a few vegetables, tofu, and/or seaweed. You can also use it as an addictive, salty spread. Try a little bit smeared on freshly cooked, plain vegetables. You won’t need butter or salt. When you’re using miso, add it at the end of the heating process, so that you don’t wipe out all that active culture goodness.

Sauerkraut

sauerkrout

In a case of what’s old becoming new again, natural sauerkraut is enjoying a comeback as of late. We’re talking about real sauerkraut: cabbage that has been fermented with real bacteria, not cabbage that has been marinated in vinegar. It comes with the goodness of cabbage plus the probiotic boost of the bacteria from the fermentation process. It is important to get the right kind of sauerkraut. Avoid the shelved brands that use vinegar to simulate that sour, fermented flavor. Instead, you can try to make your own. (There are plenty of recipes online, and the whole process is really interesting!) Or, look for a natural brand in the refrigerated section of your grocery store. Sauerkraut has got some serious history. According to Natural News, “The Roman army traveled with barrels of sauerkraut, using it to prevent intestinal infections among the troops during long excursions.” The colony of lactic acid bacteria that results from sauerkraut’s pickling process is another healthy bacteria source for the gut.

Raw Garlic, Leeks, and Onions

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Moving from probiotics to prebiotics, we come to the onion and his cousins. These are great on the family dinner table as long as everyone partakes! These pungent ingredients provide nutrition for the beneficial bacteria in your gut. They do their work by altering the colon’s pH level, which your intestinal flora loves, and which helps the body to better absorb minerals. These three stinkers can also help to prevent constipation. True, raw onions and garlic can be off-putting for some people. If you’re one of those, then give leeks a try. They are much milder, and are a good substitute for raw onions in most recipes. (But don’t try to go the other way and add onions where leeks are called for. Onions may overpower a recipe designed for leeks.) Leeks look like gigantic spring onions. Leeks make a nice addition sprinkled on top of salads or even soups. However you prepare them, first slice leeks in half and soak them for several minutes in a bowl of cool water. This loosens the sandy soil that can collect where its strap-like leaves come together tightly near the bottom.

Artichokes

Artichokes-in-Black-Bowl1

Artichokes pack a one-two punch for the intestinal team, being not only an important prebiotics source, but also a great source of dietary fiber, with 10.3 grams in one cooked artichoke. At around 25 calories, a whole, steamed artichoke seems almost too good to be true, intestinally speaking. The potential downfall is the fact that each succulent artichoke leaf is a perfect little scoop for untold hundreds of calories of butter, hollandaise sauce, or other dietary hazards. They’re the whole food answer to dip-shaped tortilla chips, and potentially just as dangerous. If you can talk yourself out of melted butter, you might try a simple, light vinaigrette as a dip instead.

Raspberries

Picked raspberries are pictured in the village of Zeljezno Polje

One cup of raspberries has 8 grams of soluble fiber, which is almost twice as much as a typical apple. (Not that we’re suggesting you shouldn’t also eat apples.) As an added bonus, they are rich in vitamin C, and contain the potential cancer-fighting ellagic acid. According to the University of Illinois Extension, they may lower blood cholesterol levels and slow the release of carbohydrates into the blood stream of diabetics. Add fiber-rich raspberries to your list of intestine-friendly foods. Remember, though, that your body needs a wide variety of fruits and vegetables. If you wanted to get all your fiber from raspberries today, you’d have to sit down and eat about a pound of them.

Split Peas

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Split peas and other legumes are loaded with soluble fiber, which helps in the process that removes cholesterol from the body. A cup of cooked dried peas is crazy with fiber, plus a good helping of protein. Interestingly, split peas are also a very good source of tryptophan, the essential amino acid in turkey that people point to as the reason for post-Thanksgiving dinner drowsiness. (That Turkey Day drowsiness is more likely associated with the giant mounds of stuffing, mashed potatoes, and gravy that sit alongside the turkey on the Thanksgiving plate. But we digress.)

Avocados

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Yes, it’s true that avocados are high in fat. But it’s mostly monounsaturated fat, which is important to the health of your digestive tract for a variety of reasons. One reason is that it helps provide the right environment for converting beta-carotene into vitamin A, which is critical for the health of your gastrointestinal tract’s lining. One medium-size avocado contains 15 grams of fiber. Fifteen grams! So whip up a batch of guacamole (with plenty of raw onions, of course) and dig in.

There you have it: 10 ways to give your intestines a big round of applause. Though they may not get the press coverage of their fellow body parts, it’s important to roll out the red carpet for the intestines, giving them the care and attention they so richly deserve every day.