According to a Nebraska study done you are 450% more likely to be overweight if you skip breakfast! Oooch

What you should know about Carbohydrates:

Carbs give you energy. They also raise your insulin levels so too many carbs can raise your insulin to an amount that will actually turn off your body's ability to burn fat!

Carbohydrate Timing:

The BEST time to have carbs is in when you need energy like in the morning and before and after a workout. Eat carbohydrates in moderation for lunch and for sure for dinner!

Two Types of Carbohydrates:

1. Simple Carbs: Your digestion easily breaks down these types of foods. Hence, the name "simple". The sugar will then be used as fuel and the excess will be stored as fat. Because of the ease at which this food is digested, these foods can spike your energy and then leave you tired, give you a foggy brain and can negatively affect your mood (grumpy).

Examples of Simple Carbs: 

Processed Foods Like:

• White bread
• Pasta
• White Rice
• Sugary Drinks
• Candy
• Dessert

Whole foods will be a mixture of simple and complex carbs.

2. Complex Carbs: These foods take longer for your digestion to breakdown. Some of these foods your digestion can't break down and those are the coveted fiber foods! Yeah, Fiber! The good thing about your digestion taking longer to break this food down is that sugar will be released more slowly into your bloodstream. This will keep your energy, mood, and clarity better balanced.

The good thing about your digestion taking longer to break this food down is that sugar will be released more slowly into your bloodstream and that will keep your energy, mood and clarity better balanced.

Examples of Complex Carbs: 

• Sweet potatoes
• Green leafy veggies
• Carrots
• Quinoa
• Legumes

Various carbohydrates raise your blood sugar level differently. The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. High GI foods are above 70, medium GI foods between 56-69 and low GI foods are 55.

Choosing low glycemic foods whenever possible is a really good way to keep your blood sugar level from spiking and affecting your mood, energy and body fat! (Always, check with your doctor before you change your diet.)

Want to learn what GI number the food you're eating has? Click here

For a quick list of low glycemic fruits [AnythingPopup id="1"]

Quick Breakfast Ideas (10-minutes or less):

• Protein shake
• 1 hard boiled egg and 1-2 pieces of Ezekiel sprouted grain bread with almond butter
• Protein shake and small bowl of cereal
• Cooked Quinoa with almond or rice milk and almonds slices (or other nuts) and a bit of honey
• A green shake mixed with protein shake or green shake by itself

Other Breakfast Suggestions:

• Fry 2-Eggs (organic preferred) with spinach or kale (organic and washed and fry in a pan) and small red potatoes or use quinoa as your base instead of the potatoes. Top it with hot sauce, pepper and a touch of sea salt. (no ketchup)
• 21 Chia See Recipes GREAT for breakfast! Click Here
• Protein mixed with Super Greens for a breakfast shake blended or stirred. Add berries if you want to add fruit but keep fruit low due to the sugar.
• Quinoa with almond milk, and almonds or other nuts or seeds. Sprinkle with cinnamon. Heat it up for a warm meal.
• Optional: Add a bit of raw honey. (Cinnamon is a great supplement that helps stabilize your blood sugar. If you are addicted to sugar, have cinnamon at least once a day.)
• Plain Greek yogurt, blueberries, and nuts. This dairy is actually really good for you. It has a ton of good bacteria your body will love!

Low Glycemic (keeps blood sugar stable) Carbohydrate Ideas:

• Quinoa in place of rice and pasta. This is a great substitute. Plus, it has 8 of the nine essential amino acids almost making it a complete protein and gluten free! My Favorite!
• Couscous is even quicker to prepare and a great alternative to rice or pasta
• In place of bread cut a bright colored bell pepper in half and fill in the inside like a sandwich
• When eating a sandwich to lower the carb content only keep the bottom piece and throw the top piece of bread away or keep it for another sandwich.
• Kelp noodles or rice noodles.

Meal Ideas

Having protein, good fat and fiber with most of your meals (if not every meal) is REALLY important to support your weight release journey.

• Protein builds tissue (muscle, hair, skin, nails) and helps maintain amino acids levels in your brain supporting your mood and clarity.
• Good Fat will help satisfy you keeping any sugar cravings in check and is important for brain and hormone function among other things.

First- thing to know about animal food products is conventional farming is horrendous! Not only is the treatment of animals cruel beyond belief but the use of pesticides, herbicides, antibiotics, and hormones is enormously higher than those found in hormone-free animals and organic vegetables. Plus, eating conventional meats will make your metabolism work a lot harder and your body could end of toxic which is a contributing cause in weight gain! 

Plus, eating conventional meats and veggies will make your metabolism work a lot harder and your body could end of toxic which is a contributing cause in weight gain! 

Choose grass-fed meats and free-range meats is not only better for your body it gives your body many missing fatty acids like arachidonic acid, conjugated linoleic acid (CLA) and a good ratio of omega-6 and omega-3 fatty acids. 

Good Protein Sources Include:

• Grass-fed meat and free-range poultry
• Legumes
• Pasture-Raised NON-GMOEggs (Certified Human is the BEST!)
• Organic tofu
• Organic protein shakes
• Wild game birds
• Cold-water fish like salmon, sardines, mahi-mahi, mackerel (Only eat fish once a week due to mercury content.)

Here are a couple of carbohydrates with GREAT protein content:

Quinoa: 6 grams of protein and 2.5 to 3 grams of fiber

Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is considered a grain but it's actually a see. It is a gluten-free and cholesterol-free whole grain and almost always organic.

Forbidden Rice: 6 grams of protein and 3 grams of fiber

This rice provides the richest nutritional value, providing a higher level of vitamins, minerals, and fiber of any bran rice, as well as a comprehensive range of amino acids, proteins, vegetable fats and essential trace elements needed by the body. Find it online or at any grocery store (hopefully :)).

EASY WAY TO GET HEALTH PROTEIN:

Protein Shakes!

The below shakes are a GREAT way to add protein. They can also support your body to release weight, feel fuller longer and reduce sugar cravings.

Option #1: Organic Nutiva Hemp Protein Powder. This shake is great if you have food sensitivities. Hemp is the best sources of digestible plant protein and includes all 9 of the essential amino acids. Note: If you're challenged with too much iron. Double check to see if this is the right product for you.

It was voted #1 healthiest organic vegan protein powder by organics.org and is Amazon's #1 Choice.  click here

Optional #2: Organic Protein shake. May taste better than protein above.

Rank #4 of the healthiest organic vegan protein powders by organics.org. Bestseller on Amazon. click here

Optional #3: Organic Fit Shake. Includes weight management support and has probiotics, and enzymes. click here

To view the top 5 healthiest protein powders by organics.org click here

Eating a meal without protein and want to add an easy supplement that is AMAZING for you?

Click Here

Alfalfa is one of the few plant sources of vitamin K. It's considered a "food", not a herb or vitamin and it's safe to take with any type of medication without side effects. Alfalfa also contains 8 digestive enzymes, numerous trace minerals (like calcium/magnesium) and high quantities of Vitamins A, D and E. Alfalfa is plant protein so it naturally assists the body in elimination of "puffiness" caused by water retention without depletion of body nutrients whether it be from excess carb consumption or hormonal during menstrual cycle.

Alfalfa is also alkaline producing so it can help offset acid imbalance created from sugar, processed foods and/or meat.

Good Fat Sources Include: Most fish, coconut oil, olive oil, canola oil, flax seed and flax oil, sesame oil (includes toasted sesame oil), olives, avocados, nuts including peanut butter (without added hydrogenated oils or sugar).

Bad Fat Sources Include: Trans and saturated fats can be found in many foods – including doughnuts, French fries, and most, if not all, baked goods at a grocery store, including pastries, pie crusts, biscuits, pizza dough, margarines, and shortenings

Protein Shakes Will Help Hold Off Hunger and Release Sugar Cravings!

Do you have a nightly sweet tooth?

Try a protein + green shake instead of your normal sweet treat. Blend it with some almond milk and enjoy! Another great choice is desert teas. They are yummy and nearly no calories. Your body will thank you for it!

A super easy and quick way to get a good source of protein is to purchase a protein shake. Have it as a meal by blending it with some Almond milk to make it thicker and more filling or stir it for a quick snack.

A shake can replace foods that are not serving you. Look at the serving size and divide that by the cost to see how little each serving is costing you. Think of it from a meal perspective.

RAW Fit is high protein and high weight loss!

(Garden Of Life) Organic RAW Fit is a vegan high-protein powder with 28 g of protein per serving from 13 RAW Sprouts, featuring brown rice. With 400 mg of RAW Svetol, it burns fat and balances blood sugar! The 300 mg of RAW Ashwagandha helps fight cravings, and with a low Glycemic Index bolstered by 120 mcg of chromium, even diabetics can enjoy it. Click here

Garden of Life "Raw Organic Fit" is a great shake to hold off hunger and get your protein! I switch between this one and the regular "Raw Protein" and if your goal is to release weight, check with your doctor and try this one out!

It has probiotics to aid in digestion, >1gram of sugar, 9grams of fiber, 28grams of protein and no preservatives, added fillers or artificial colors or sweeteners and is wonderful for people who can't consume dairy or animal products. Plus, the vanilla taste great! Find it on Amazon or at Whole Foods! Click here

You can find protein shakes at your local health food store. It should contain less than 2-3 grams of sugar with NO artificial sweeteners or preservatives!

GREAT Good Fat and Protein Energy Shake That's AMAZING For You and helps release cravings:

Ingredients:

• 1 scoop of protein powder
• 2 tbsp Maca powder (GREAT to increase energy and helps relieve fatigue)
• 2 tbsp Cacao powder (This is organic chocolate unsweetened and SUPER good for you! It should have at least 70% organic cacao.)
• 2 tbsp Almond Butter
• 2 tbsp coconut butter
• Dash of Kelp powder or Himalayan sea salt
• 1 teaspoon of cinnamon (amazing support supplement in releasing sugar cravings)
• 6-8 ounces of almond milk or your choice of liquid
• 1/4 Avocado (optional)
• 1 tsp cordyceps mushroom powder (optional)

Couple of Good Fat Choices to Enjoy Your Salads:

This dressing is GREAT and all natural with some good fat! You don't need a lot to have a really wonderful salad. The fat content is a bit high so use sparingly. Annie's has other great salad dressings. To find out more Click here

EASY HOMEMADE Salad Dressing

You can create your own yummy dressing in minutes! Use a tablespoon or two of Bragg Liquid Aminos (super great for you), squeeze a couple slices of lemon and add olive oil (good fat). Adjust the amounts to your taste. It not only tastes great, it is SUPER great for you. It's also low in calories with no sugar. =)

Blend in a blender and enjoy! This drink is AMAZING and sooo good for you! REALLY helps with energy and cravings for SURE! Have it regularly.

You can also turn it into a green shake by adding a scoop of green powder or a couple leaves of kale or other greens. Don't over do it though. This shake should be enjoyed with the above ingredients.

Like with your meals, think protein, fiber and good fat with your snacks!

Snacks Ideas:

• Handful of nuts and seeds: pumpkin seeds, walnuts, brazil nuts, almonds FYI: If you have autoimmune disease soak your nuts the night before or maybe stay away from them. Sometimes nuts can have mold so make sure you are aware of the quality of the nuts before you eat them.
• Hard-boiled deviled eggs with NON-GMO hummus: Take out the yolk and add in the humus and pepper.
• You can also eat cucumbers or any veggie with hummus for a refreshing snack or dip your hard-boiled egg into the hummus keeping the yolk for good fat.
• An easy snack is to mix your protein powder with your Super Greens shake and blend or stir or have them alone. Yummy!
• Heated tortilla (I use gluten-free rice tortillas) with NON-GMO hummus and sliced tomatoes and or avocado

Protein shake cupcakes

Ingredients

• 2 scoops of your favorite protein powder
• 1/4 cup melted coconut oil

Directions
Mix ingredients together thoroughly. Pour 2 teaspoons of mixture into mini cupcake holders and freeze for 5 minutes. Pull out and add 1 teaspoon almond butter. Then, top off with remaining mixture. Place in freezer to harden. Let thaw 5 minutes and enjoy! =)

Protein shake popsicles

Ingredients & Directions

• Make a protein shake and freeze it in a muffin- baking pan. Take them out and put them in freezer bags to keep them handy. You can eat them as a snack or add them to your quinoa hot morning breakfast.
• Freeze your protein shake in a popsicle container and have it as a desert.

Gluten Free Vegan (Flourless) Black Bean Brownies

Ingredients

• 19 ounces black beans (salt-free or 2 cups fresh cooked black beans, drained)
• 2 teaspoons vanilla extract
• 2 tablespoons almond butter (or peanut butter)
• 12 Medjool date (large, pitted, 18-24 if using smaller dates)
• 1/2 cups cocoa powder
• 1 tablespoon cinnamon (Ceylon, sweet)
• 2 tablespoons instant oats (quick/, optional, use only if mixture is too wet)

Directions

1. Preheat oven to 350 F/ 177 C.
2. Chop the dates into small pieces. Combine black beans, dates, vanilla and almond butter in a food processor or Vita-Mix and blend until smooth. (Food processor preferred.)
3. Add cocoa and cinnamon and blend again. (Do NOT add cocoa until the previous ingredients are blended or it will be virtually impossible to mix)
4. If the mixture is too dry, add another tablespoon of peanut butter. If the mixture is too wet, add oats and process again.
5. Line a square baking pan with parchment paper leaving enough to fold up the sides.
6. Spoon mixture into the pan and spread out with spatula or hands.
7. Bake for 30 minutes.

Makes 12, Calories per serving 134

Carbohydrate 28.3 g Dietary Fiber 5.8 g Sugars 16.0 g Protein 4.2 g

For source click here!

Yummy Protein Balls

Ingredients

• 1 cup fresh pitted dates
• 1 cup rolled oats
• 1/2 cup desiccated coconut
• 1 tablespoon Protein Powder
• 2/3 cup or your choice of nut butter (almond, macadamia etc)
• a little water to mix if needed

Directions

1. Combine dates, oats, coconut and Healthy Chef Protein into a food processor or blender.
2. Mix through until the mixture looks like crumbs and dates have mixed through the oats.
3. Remove the mixture and place into a large bowl.
4. Add the nut butter and mix through until combined.  Add more water if needed to mix into a dough.
5. Scoop out 12 portions using a small ice cream scoop.
6. Roll into balls and roll in chopped nuts, oats, granola or coconut.
7. Store in the fridge for optimum freshness until needed for up to 7 days.

For source click here

Optional Deserts or Late Night Snack

(Only have if you are hungry and not out of habit. Pay attention to how you feel!)

• 1 small sliced baked apple or pear with cinnamon only. Again, cinnamon helps stabilize your blood sugar.
• ½ cup Greek yogurt with your favorite nuts, cinnamon and a touch of raw honey (optional)
• A few small pieces of dark organic chocolate, or whey bites
• A great desert is always a protein shake. They come in all flavors like chocolate, chocolate mouse, vanilla, etc. Make sure your protein shake doesn’t have more than 3 grams of sugar and preferably no artificial flavors or sweeteners. Believe me, they still taste AMAZING!
• Take a frozen protein shake that you froze in a muffin pan. Add a touch of raw honey and some chopped nuts on top and enjoy a great low-fat yummy desert!

Bars Low In Sugar And Help Hold Off Hunger!

I choose bars that are natural with no artificial sweeteners. This helps increase my energy and keeps me feeling fuller longer.

The bars you choose should have less than 10 grams of sugar and preferably less than 5.

Garden of Life Organic Fit Bar: 

This bar is all organic and has 1 gram of sugar, 14 grams of protein from a complete multi-sourced plant protein and 14 grams of fiber! That is Amazing!

Ingredients: Organic Soluble Tapioca Fiber, Organic Vegetable Glycerin, Organic Almonds, Organic Pea Protein, Organic Chocolate Coating (Organic Cocoa Nibs, Organic Erythritol, Organic Tapioca Fiber, Organic Cocoa Butter, Natural Licorice Flavor, Organic Stevia Extract (leaf), Organic Sunflower Lecithin, Organic Vanilla Bean Extract), Organic Pea Crisps (Organic Pea Protein, Organic Tapioca Starch), Organic Sprouted Brown Rice Protein, Organic Cacao, Organic Acacia Fiber, Organic Carob, Organic Flavor, Organic Svetol® Green Coffee Bean Extract, Organic Ashwagandha, Sea Salt, Organic Cinnamon. Contains Almonds.

Click here to order

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INBAR:

INBAR is doctor formulated bar to help you better manage your weight by minimizing blood sugar spikes and controlling hunger the right way – with real, natural ingredients. INBAR isn’t made with dangerous chemical additives or artificial sweeteners… just balanced, whole food nutrients that will fill you up for hours.

Ingredients: Organic Sunflower Seed Butter Organic Brown Rice Protein Organic Crispy Brown Rice Organic Rice Bran Organic Blue Amber Agave Organic Pea Fiber Organic Chocolate Liquor Monk Fruit Extract.Features. Certified Organic non-GMO Gluten-Free Vegan and Kosher. Doctor-formulated. High in protein 10g. High in fiber 10g. Low Net Carbs 7g. Low Sodium 15mg. Allergen-Free Contains no wheat soy eggs corn dairy or nuts. 11 grams of protein, 10 grams of fiber and 6 grams of sugar.

Click here to order

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Paleo Protein Bar:

These bars are 100% Paleo, Gluten-free, GMO-free, Grain-free, High-fiber, Nut-free (except for Chocolate Brownie, Vanilla Pudding, Almond Fudge, and Vanilla Cake), Dairy-free, Soy Free, Corn Free, Whey-free, & No Sugar Alcohols. All of our bars contain 20g of protein with no added sugar (2g naturally occurring) sweetened with monk fruit or organic stevia leaf. Each bar is a complete protein meal replacement or snack with 160 or more calories and 2 Net Carbs

Click here to order

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Find a bar that works for you. The more natural it is the better.

Remember!

Artifical flavors, sweeteners and fillers could be stored as fat in your body and add stress and inflammation to your cells. Find a bar that is under 10grams of sugar or has more fiber to allow for slower digestion of the sugar.

…and ENJOY!

This program is a liver, kidney, heavy metal cleanse

Digestive System

Your digestion is one of the KEYS to releasing weight permanently! It will keep you overweight if it's unhealthy or gives your body the help it needs to release the weight!

• A healthy digestive system allows your body to break down food and eliminates waste more efficiently. It also supports a healthy immune system, energy, and allows the body to release weight effectively. It's also VERY helpful in maintaining a flat belly.
• An unhealthy digestive system can cause fatigue, immune problems, skin issues, leaky gut syndrome as well as other stomach problems and other diseases. It promotes belly fat due to excess waste being stored in your intestines and your body can feel very uncomfortable.

How Do You Know If Your Digestive System Is Running Optimally?

Eliminating only once a day is a sign your digestion may not be running optimally. Focus on eating foods that allow you to eliminate 2-3 times a day. If you are not, your body could be holding onto fat and is probably holding excess waste in your intestines!

To support you eat at least 25grams of fiber a day!

What You Eat WILL Support or Hinder Your Digestive System!

What Should You Eat For A Healthy Digestive Track?

Two IMPORTANT MUST HAVE Supplements:

• Probiotics A good digestive system has optimal good bacteria in its system. There are many reasons we lose good bacteria in our system and maintaining a high bacteria count is VITAL for releasing weight and optimal health! Probiotics put good bacteria back into the body allowing your digestive system to run optimally. click here for recommended product 

You can also take a multivitamin with probiotics in it. For a good one a day for women with probiotics click here

• Digestive Enzymes Like good bacteria we lose digestive enzymes because of various stresses on the body and toxins in our environment and food. Digestive enzymes help your stomach break down food and this is VITAL for releasing weight and optimal health. Order yours click here

These are GREAT supplements to take daily

You can also find these supplements at any health food store.

Healthy Fiber: Fiber is the part in plants (like fruits, vegetables, and whole grains) that our bodies do not digest. It helps to move stool through your digestive tract and colon, it actually helps to prevent colon cancer as it keeps your colon clean and healthy. Other health benefits of fiber include reducing the incidence of heart disease, lowering cholesterol, blood pressure, glucose levels and inflammation, and even weight loss.

Two kinds of fiber:

• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes are good sources of insoluble fiber.

 Goal: According to the Journal of the American Medical Association (JAMA), we should actually be eating anywhere from 20 to 35 grams of fiber a day.

These foods do the following:

• Detoxify your body
• reignite your metabolism
• Calm body-wide inflammation
• Decrease and eliminate cravings
• Fill you up

It's sometimes hard to control how much you eat but easier to control what you eat.

The composition of your meal matters most!

Sources include: Harvard Medical nutrition source: Why you should eat protein, live strong: Why you need to eat fat to burn fat, Journal of the American Medical Association, Coconut Oil is More Efficacious for Alzheimer's than All Big Pharma has to Offer.

Greens are the #1 thing to support a healthy digestive track! They are packed with vitamins, minerals, and antioxidants and help your digestion run optimally. A healthy digestive system keeps the body’s ability to burn fat the highest! Your body LOVES greens!

This is a great green and protein shake combined as well as it contains prebiotics and probiotics to support your digestive track AND it also contains DHA and Omega 3 fatty acids. Plus, it has 6 grams of fiber. Yeah! To make it last longer only use two scoops. Purchase two to last you for the month.

To learn more Click Here

Here is an award-winning Green Superfood shake that includes 70 ingredients, 25 billion probiotics, enzymes, fruits & vegetables, liver support, vitamins, trace minerals, skeletal support, and more! It is the green food that started the category in 1992. It addresses the four foundations of health – Digestion, Immunity, Nutrition, and Circulation and supports 11 different body systems.

To learn more Click here:

I love this product! Spirulina is consider to be the world’s single #1 superfood. It aids in digestion and blood sugar balancing. Plus, it is rich in minerals, trace elements, phytonutrients, and enzymes. It also includes beneficial fatty acids such as DHA, GLA, and others. I use a tablespoon a day, as a green replacement in my protein drink in the morning to start my day off. It can also be a protein shake substitute but it’s not very filling as a regular protein shake.

To learn more Click here

For more ideas about how you can get more greens into your body EASILY go to your local health food store and ask the clerks! They are usually LOADED with info! =)

Your way of getting greens into your system doesn't have to look like my way or ANYONE else's! You CAN DO THIS! And it will FEEL GREAT!

Do You Want to Release Your Sugar Cravings and REALLY Support Your Digestion?

Do a Detox!

Detoxing is vital if you want to release sugar cravings and keep your digestive system on track. You should detox once or twice a year. (see products below)

Ask your doctor or nutritionist which detox is right for you.

Something inside you is calling for it and your body needs to be cleaned to release this addiction. Then, you want to clean up your diet to start feeling great and releasing the weight.

Juicing and Blending

I have never been a fan of eating my veggies until I started juicing and blending them. Now I eat more veggies than I have in my entire life! Plus, juicing is AMAZING for your digestion!

Get creative! Have your kids pick the greens they want!

Add 1/2 an apple, carrot, lemon, or a small amount of all natural stevia to sweeten it up and enjoy! =)

You can also purchase a green shake at any grocery or health food store. Make sure the sugar content is no more than 3-5 grams or less. You can find these at your local health food store. There should be no artificial sweeteners in it.

GREAT Energy Shake That's AMAZING For You and helps release cravings:

Ingredients:

• 2 tbsp Maca powder (GREAT to increase energy and helps relieve fatigue)
• 2 tbsp Cacao powder (This is organic chocolate unsweetened and SUPER good for you! It should have at least 70% organic cacao.)
• 2 tbsp Almond Butter
• 2 tbsp coconut butter
• Dash of Kelp powder or Himalayan sea salt
• 1 teaspoon of cinnamon (amazing support supplement in releasing sugar cravings)
• 6-8 ounces of almond milk or your choice of liquid
• 1/4 Avocado (optional)
• 1 tsp cordyceps mushroom powder (optional)

Blend in a blender and enjoy! This drink is AMAZING and sooo good for you! REALLY helps with energy and cravings for SURE! Have it regularly.

To turn it into a protein or green shake add a scoop protein powder or green powder or a couple leaves of kale or other green. Don't over-do it, though. This shake should be enjoyed with the above ingredients.

Food plays a big part in energy and mood. The saying, "You are what you eat," isn't far from the truth.

What you eat affects the chemical reactions in your brain, your mood, energy, and metabolism.

If you struggle with depression and fatigue, your best bet is to stay away from sugar! Sugar may be your go-to food because it elevates your mood and energy immediately. However, you'll come crashing down shortly after. It's NOT worth it!

The best foods to positively affect your mood and energy are those that keep your blood sugar balanced and enhance your brain and chemical reactions throughout your body.

Here are 12 foods and tips that will positively support your mood and energy:

1. Eat complex carbs like sweet potatoes, butternut squash, lentils, black beans, garbanzo beans, Quinoa, Rice. Carbs are your body's preferred source of energy. They also release serotonin, which helps stabilize your mood. Complex carbs will help sustain your energy and mood longer than simple carbs.
2. Cashew, Almonds, Hazelnuts are a good source of magnesium, which is needed for the body to turn sugar into energy.
3. Brazil Nuts contain low levels of selenium that can help improve your mood. (Note: too much selenium is not good for you.)
4. Cilantro takes out lead and mercury, which can affect your thyroid and other organs causing your immune system to work harder.
5. Coconut water has magnesium and potassium to help your energy.
6. Broccoli has lots of calcium to help with energy
7. Lean meats have tyrosine and B12 which have been shown to help mood and sleep
8. Fatty fish like Salmon have omega-3-fatty acids which may help improve your mood
9. Folate, which is in leafy greens, nuts, citrus fruits, and legumes has been shown to improve mood
10. Fiber has been shown to keep energy consistent throughout the entire day. Have it with each meal.
11. Water is no joke! Even slight dehydration can affect your energy. Also, you may think you're hungry when your body is really thirsty.
12. Dark Chocolate with 80% or more cocoa has a mood stimulate theobromine which also helps with energy. You don't need much. One square and you'll feel the difference.

Eat breakfast! This is your first opportunity to get your blood sugar online and your energy systems activated.

Do your Exercise Practices regularly. Exercise has been shown to increase your energy and mood more than anti-depressants and other stimulates.

Take your mood and energy systems seriously. It's time you create the health and body you deserve!

One of my favorite supplement shakes that I add to my protein shake almost every day to help maintain my energy...

Green Vibrance is a superfood that you can easily add to your shake or have it by itself. It helps support digestion, immunity, nutrition, and circulation. If you want a power boost for your cells, you've found it! Check it out on Amazon click here

Cortisol and Your Mood:

Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:

• Proper glucose metabolism
• Regulation of blood pressure
• Insulin release for blood sugar maintenance
• Immune function
• Inflammatory response

Normal Cortisol levels are high in the morning helping you get started with your day and lower in the evening helping you to start getting ready to rest.

Small increases of cortisol throughout your day have some positive effects:

• A quick burst of energy for survival reasons
• Heightened memory functions
• A burst of increased immunity
• Lower sensitivity to pain
• Helps maintain homeostasis in the body

However, too much cortisol during your day is not good to maintain a healthy weight and healthy body. It's important for the body to return to it's resting start after a stressful event and not stay in a high-stress mode for very long or the body can go into a chronic stress state in which being constantly stressed out feels normal.

When the body is in constant stress regularly releasing cortisol many negative effects have been shown. Here are some of them:

Here are some of them:

• Impaired cognitive performance
• Suppressed thyroid function
• Blood sugar imbalances such as hyperglycemia
• Decreased bone density
• Decrease in muscle tissue
• Higher blood pressure
• Lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences
• Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, developing metabolic syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems.

Going back to a resting state after a stressful event or even during a stressful event can be easier than you think.

Here are some ways to relax during your day:

• Don't take things personally. If someone snaps at you, know they are reacting and you don't have to react back. Stay calm. Acknowledge their reaction and their feelings and then do or say something proactive.
• Get present. This is a GREAT one if you are somewhere with a lot of people around and feel stressed. Get present to your surroundings. Feel the sun on your face and the breeze on your arm hairs. If you're indoors, get present to your body. Feel your feet on the ground. Can you feel the slight breeze when you walk and the different temperatures around your body? Get present.
• Realize that everyone is doing the best they can with where they are and practice giving others a break.
• Get into appreciation for other people and how much they are loved by their family and friends. This is a great one in traffic. Drive and send appreciation to the other drivers for being safe and driving next to you. Send appreciation to the people who made the road and the road signs.
• Get in nature and breath without saying or doing anything. Feel yourself in nature and see what's around you.
• Put on music you like.
• Yoga and other

Studies have also shown that people who with higher levels of stress also tend to eat food that is higher in carbohydrates than people who live less stressful lives. It's time for that NOT to be you! 

Sleep and Your Mood

Have you ever snapped at someone when you were tired?

I know I have!

That's because when you're sleep deprived your brain's frontal lobe isn't as reactive and cannot make good decisions easily. It's almost like your drunk.

Plus, when you're tired your brain's reward center's rev-up looking for a pleasure food. This is where sugar comes in!

A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.

And being sleep deprived affects two hunger hormones: ghrelin and leptin. 

Ghrelin tells your body that isn't hungry and when you're tired your body makes more of this hormone. 

Leptin tells your body that it's full and when you're tired your body makes less of this hormone.

As if that wasn't enough, your body losses it's ability to process insulin effectively. Insulin is what takes sugar, starches, and other food in your body and turns it into energy. If you don't process it well, your body will store fat.

If you don't get enough sleep you could easily put on extra weight because your metabolism isn't working as effectively as it should.

What to do?

Create an evening good sleep routine.

Here are some ideas:

• Do not drink caffeine or chocolate after 3 pm
• Have passionflower or valerian tea. Both of these are natural rest promoters.
• Turn off all electronics at least one hour before bed
• If you can, take your tv and other electronics out of your bedroom
• Do your best to go to bed and get up at the same time
• Make sure your room is dark
• Wear earplugs to help you keep things quiet

It takes a bit of practice and effort and you Can get better sleep! It's time! =)

One last thought about energy! 

Keep your energy high with these fun tips:

• Listen to fun music
• Get in nature once a day for at least 2-minutes and let the sunshine on your face
• Look at things to appreciate in your life
• Give someone a compliment and watch as both your energies rise
• Look for something you like about yourself when you look in the mirror
• Watch shows that make you laugh
• Do something new once a month
• Have something to look forward to
• Give more hugs
• Let people into traffic
• Don't get upset if someone cuts you off in traffic. Think, "maybe their mother is in the hospital".
• Say thank you
• Smile as often as you can
• Say, "Hello" to people often =)
• Stay away from news and negative people

This life is supposed to be fun and you're meant to have a good time. Start today with one thing from the list above and see how it starts to elevate your energy and mood! Oh Yeah!

Food list was taken from https://www.onhealth.com/content/1/energy_boosting_foods

Cortisol Info taken from _{Mayo Clinic. Stress Management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037}

Some of the sleep info is taken from: WebMD Medical Reference Reviewed by Melinda Ratini, DO, MS on July 30, 2016

Supplements Can Help You Get Quick Results on Your Weight Release Journey!

There is a lot of information here. Before you open the supplement pdf below practice what you've already learned in the other pages and return when you're ready to go to the next step! If you're ready, start with the first 3 and add one to two more every other week.

• Supplement List Click Here to Download

Don't get overwhelmed!

Just go slow and choose what you CAN do! Start with your probiotics and digestive enzymes under the "11 Supplements To Burn the Most Body Fat" below.

Reduce and Eliminate Sugar Addiction:

Gymnema: *Gymnema is a woody climbing shrub native to India and Africa. The leaves are used to make medicine. Gymnema has a long history of use in India’s Ayurvedic medicine. The Hindi name, gurmar, means "destroyer of sugar."

Today, Gymnema is used for diabetes, metabolic syndrome, weight loss, and cough. It is also used for malaria and as a snake bite antidote, digestive stimulant, laxative, appetite suppressant, and diuretic.

How does it work?

Gymnema contains substances that decrease the absorption of sugar from the intestine. Gymnema may also increase the amount of insulin in the body and increase the growth of cells in the pancreas, which is the place in the body where insulin is made.

The effects are accumulative and may take a week or two to be felt. Best results occur when taken over time.

To purchase Click Here! 

*Info was taken from Web MD

Pre-Workout Supplement:

L-Carnitine (optional): This supplement may help you burn fat QUICKLY! However, it doesn't work for all people. Try it and feel the effects for yourself. To learn more here

L-Glutamine 5-10g (optional): This supplement increases metabolism, helps control stress in the body and increases fat burning! To learn more here

Green Tea or Coffee (no sugar): Drink 15-30 minutes before your workout. Substances found in Green Tea known as catechins may trigger weight loss by stimulating the body to burn calories and decrease body fat. Plus, the caffeine is an ergonomic aid to give you more energy and help you focus on the workout. To learn more go to this link

Half a protein bar can get your energy cycle started as well.

You can also do a protein shake here. Just eat a little about 30-45 minutes before your workout.

This is also a good time to have carbs.

After your workout:

It's time for your whey or pea protein shake. This will help your body refuel itself after your workout and burn the most body fat. You can blend your shake with ice or no ice.

This is also a great time to have carbs. You want to refuel within 45 minutes of your workout.

11 Supplements To Burn the Most Body Fat:

(The below websites are for information only. Ask an expert at your local health food store for local and possibly less expensive options. Always check with your doctor before adding any supplements to your diet to be sure they don't affect meds you may be taking.)

Cost: When looking at the cost of supplements look at what the cost is per day. For instance, the Minami Nutrition MorEPA Supercritical Omega 3 Fish Oil is $50.44 for 2 bottles each containing 60 capsules. In truth, it’s .42 cents a day. When you look at the cost-per-day it is cheaper than ever to get healthy!

When you take the right supplements for your body regularly you will feel more energetic, healthy and strong. It’s time to let health into your body so you feel good about yourself, enjoy your life and are able to send more love into the world!

What you need to know:

A 2009 study by Dr. Serge H. Ahmed, Is Sugar as Addictive as Cocaine? published in the journal Food and Addiction, proved that sugar is 8 X's as addictive as cocaine!

Fructose (sugar): This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging
Sugar is the #1 belly fat food!

The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:

• In 1700, the average person consumed about 4 pounds of sugar per year.
• In 1800, the average person consumed about 18 pounds of sugar per year.
• In 1900, individual consumption had risen to 90 pounds of sugar per year.
• In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Elevated insulin levels are one of the primary drivers for high blood pressure, high cholesterol, diabetes and weight gain.

How Sugar Affects Your Body:

The following is a listing of sugar's metabolic consequences from a variety of medical journals and other scientific publications.

1. Sugar can suppress your immune system and impair your defenses against infectious disease.
2. Can suppress your immune system
3. Upsets the mineral absorption in your body
4. Can cause rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating
5. Can raise total cholesterol while decreasing good cholesterol
6. Causes a loss of tissue elasticity and function creating wrinkles
7. Feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach
8. Can weaken eyesight

For the ENTIRE 76 ways, sugar negatively affects your body, visit this page

What about Artificial Sweeteners (AS)?

They are WORSE!

Check this out:

• AS are hundreds to thousands of times sweeter than regular sugar, activating our genetically programmed preference for sweetness more than anything else!
• AS trick your metabolism into thinking sugar is on its way causing your body to pump out insulin, the fat-storage hormone, which leads to more belly fat!
• AS confuse and slow down your metabolism, so you burn fewer calories every day! They make you hungrier and cause you to crave more sugar and starchy carbs!

(Taken from the Blood Sugar Solution 10-Day Detox with Dr. Mark Hyman)

Here's one more fact for your waistline:

High Fructose Corn Syrup, a sugar substitute, will actually TURN-OFF a hormone in your brain called, Leptin which signals the brain that you are no longer hungry.

This is why people can drink a 32-ounce soda but not 32 ounces of water.

Reduce and Eliminate Sugar Addiction:

There are other options to table sugar

“Yes, You Can Have Decadent Delicious Desserts
Without Feeling Heavy and Tired!”<span class="su-quote-cite"><a href="https://doctorritamarie.infusionsoft.com/go/Dessert/a172/" target="_blank">By Dr. Ritamarie Loscalzo</a></span>

Do you have a blood sugar imbalance?

• Do you feel stressed if you miss a meal?
• Do you feel the need to eat often (under 3 hours)?
• Do you crave sugar even after a meal?
• Do you have unwanted body fat that won't go away?
• Do you feel you don't have a clear mind and struggle to focus?

You may have a sugar imbalance!

The best protocol for you would be to check out my "Food Reset and Detox" program and do a cleanse to get everything back in balance! To learn more click here! 

Below are better alternatives to sugar and remember if you want optimal health and a nice physique use sparingly! 

When thinking of healthy sugar consider this, can reasonably grow, harvest and process it without added chemicals, enzymes or expensive machines? If so, then it is a natural sugar and the body will know it!

Still, most of these substitutes will affect your insulin levels and thus, affect your waistline and health again, use sparingly!

The BEST time to eat ANY sugar is before or after a workout so your body will use it for fuel.

The WORST time to eat sugar is before bed! Your body will store it as fat!

Here is a list I like taken from one of my favorite sites, FoodRenegade.com:

Agave Nectar (overprocessed click here to learn more)? — NOT NATURAL
Maple Syrup? — NATURAL
Miel de Agave (traditionally made agave nectar)? — NATURAL
Honey? — NATURAL
Truvia? — NOT NATURAL
Sorghum Syrup? — NATURAL
Turbinado Sugar? — NOT NATURAL
Sucanat? — NATURAL
Sugar Alcohols (like xylitol and erythritol) — NOT NATURAL

To go to this source click here!

I'm adding the plant Stevia to the NATURAL list.

STEVIA

I'm not talking about the white powder that you buy in a packet at the store!

Stevia is a natural plant you can grow on your own. It is 300 times sweeter than sugar. Since it's a herb this is the ONLY sugar substitute that doesn't affect your insulin levels like sugar does. It is part of the sunflower family.

Use it in teas to sweeten them up!

To buy it on amazon click here!

MAPLE SYRUP

Maple syrup is made by evaporating water from the sap of maple trees leaving the concentrated syrup. In Canada, maple syrups must be made exclusively from maple trees but in the US it only has to be "almost" entirely from maple trees. I can't find the ratio but that means it can include other elements. When purchasing maple syrup in the US, buy organic and NON-GMO to be sure you're not getting additives you don't want.

To buy on amazon click here! 

RAW HONEY

Honey is another natural sweetener. It is sweeter than sugar. You can substitute it for sugar in recipes but the consistency will be a bit different and start out with half of what the recipes calls for in sugar because again, it's sweeter than sugar.

For Raw Organic Honey click here!

SORGHUM SYRUP 

Sorghum is a grass whose stalks have a high sugar content. It was first cultivated in the 1850's. You can use for like you would any syrup.

This will affect your insulin levels so use sparingly. The BEST time to have any sugar is before or after a workout so your body can use it as fuel and it won't get stored as fat!

To buy on Amazon click here

SUCANAT

Sucanat is basically pure dried cane sugar. It needs minimal processing to make. It contains much of the molasses removed from other sugars so it can be very strong. It contains all the natural benefits found in molasses like potassium, calcium, magnesium, vitamin A.

You can use it like you would use regular sugar.

Reminder: Watch your sugar intake! This will affect your insulin levels just like regular sugar!

To buy on amazon click here

COCONUT PALM SUGAR

Coconut sugar, more accurately coconut palm sugar, is made from sap of the coconut palm that has been extracted and then boiled and dehydrated. It provides the same number of calories and carbohydrates as regular cane sugar (about 15 calories and four grams of carbohydrate per teaspoon) so you wouldn't be gaining any advantage in these respects by making a switch.

However, coconut sugar is 70 to 79 percent sucrose and only three percent to nine percent each of fructose and glucose. This is an advantage because you want to keep your consumption of fructose as low as possible, and cane sugar is 50 percent fructose.

Coconut sugar is caramel colored with a taste that is similar to that of brown sugar and can be substituted for cane sugar in most recipes. (Note: don't confuse coconut palm sugar with palm sugar, which is derived from the sugar palm tree. Palm sugar is often used in Thai dishes.)

To buy it on Amazon click here

One More Reminder: Use sugar sparingly! That should be a top priority as you age. Your metabolism slows down after age 30! If you don't watch your sugar intake, you'll end up challenged with your weight and every year it will get harder. Make it easier by keeping your sugar intake low, low, low!

Are You Allergic To The Food You Eat?

When your body is allergic to a food it could experience any of the following:

• Flatulence (gas)
• Diarrhea
• Skin rash
• Fatigue
• Foggy Mind
• Unable to Release Weight
• Gain weight almost overnight
• Inflammation in your body
• Moody (Food CAN and Does affect your mood.)
• And More

The 6 Most Common Food Allergies Are...

1. Eggs: You may experience bloating, heartburn for up to two days after eating them and you could also experience eczema and psoriasis.

2. Gluten: Gluten is a protein composite found in foods processed from wheat. It gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. Gluten may also be found in some cosmetics, hair, and other beauty products.

If you are allergic to gluten, you’ll experience the same symptoms as with eggs above and also could suffer from celiac disease and skin rashes. Gluten is everywhere! It's in bread, cereal, and baked goods among other things. Gluten affects your digestion system in a negative way and has been known to cause leaky gut syndrome which keeps weight on your body and makes you feel horrible! Check your labels.

3. Soy: Soy is new to our food menu. It’s only been in our diets for less than 1000 years. If allergic, you could experience thyroid problems, reproductive problems cognitive decline, digestive problems, and men could experience low sperm count.

4. Dairy: A lot of people are allergic to dairy. Some known symptoms are flatulence (gas), diarrhea, skin rash, and fatigue. Taking dairy out of your diet for 2-weeks and notice how you feel. I know a trainer who took dairy out of her diet and released 6lbs in her first week! She never even considered this food a possible reason she was holding on to weight.

5. Wheat: Wheat allergy is one of the more common food allergies in children. Wheat can be found in many foods, including some you might never suspect, such as breads, cakes, breakfast cereals, pasta, crackers, beer, soy sauce and condiments, such as ketchup.

6. Peanuts: Peanuts are actually a legume and not a nut at all. Their fatty acid make-up isn’t as good as our normal nuts. Some people are highly allergic.

Check your labels and notice if you are allergic to any of these foods! Then get them OUT of your diet or keep to a minimum.

Avoid

The TOP 6 Things to Avoid Like the Plague:

1. Sugar

The #1 belly fat food is...SUGAR!

The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:

• In 1700, the average person consumed about 4 pounds of sugar per year.
• In 1800, the average person consumed about 18 pounds of sugar per year.
• In 1900, individual consumption had risen to 90 pounds of sugar per year.
• In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Want to lower your body fat?

If your goal is to release weight, lower your sugar grams to under 50 or even better 30grams a day and you'll major results!

Ready to find out more? The above has been taken from Dr. Mercola’s site “Take Control of Your Health”. Click Here

2. Wheat

Okay, this may be hard to hear but wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar higher than even pure table sugar.

This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause much higher blood sugar levels than most other carbohydrate sources. The higher your average blood sugar levels are over time, the quicker your body ages.

I'm not talking just wrinkles and thinning hair but also how well your organs function, and whether your joints are degrading.

AND...

Wheat foods almost always contain gluten which can be EXTREMELY hard on your body and cause inflammation in your intestines.

Gluten is the sticky substance that holds the food together. This is a sticky substance that doesn't break down well in the body and thus your intestines have a hard time dealing with it and become inflamed.

When your body is inflamed it is seriously hard for it to release weight.

A review paper in The New England Journal of Medicine listed 55 "diseases" that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression, (vii) schizophrenia, (viii) dementia, (ix) migraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)

Click here for more info

There are a lot more substitutes these days for wheat and gluten free foods. Ask your local health food store or look online. You'll find them and your body will thank you for it!

But the problem isn't only that there are superior sources of nutrients; grains actually contain anti-nutrients that may damage your health.

Substances in grains, including gliadin and lectins, may increase intestinal permeability or leaky gut syndrome.

Leaky gut can cause digestive symptoms such as bloating, gas, and abdominal cramps, as well as cause or contribute to many others symptoms such as fatigue, skin rashes, joint pain, allergies, psychological symptoms, autism, and more.

All grains contain glutinous proteins known as prolamines that can be very “binding,” as they are pasty substances our bodies were just not designed to breakdown correctly. Plus, while fiber may be good for blood sugar, grains are not and may worsen health conditions like diabetes.

Learn more Click here

3. High Fructose Corn Syrup at all costs! Check your sauces.

This sugar substitute actually turns OFF your body’s signal that it’s no longer hungry. It will cause your insulin levels to spike and have the body go into fat storage.

High Fructose Corn Syrup also affects your body’s ability to create energy. If you are fatigued a lot, check to see how much fructose you are eating. You'll be amazed how much better you feel when you eliminate this from your diet.

Fructose in fruit also affects your body similarly. However, the fiber, vitamins, and minerals can be beneficial to your body. When your goal is to release weight, keep fruit at a minimum. No more than 1-2 pieces a day.

4. Fruit juices and diet sodas

Fruit juices are loaded with sugar and unless you’re doing a very high endurance sport like running a marathon, that sugar will be stored as fat.

Diet sodas are loaded with artificial sweeteners, colors, flavors and other preservatives that the body doesn’t recognize as food. There is also no nutritional value in diet soda. They are a waste of calories for you.

5. Artificial sweeteners, colors, and flavors

Artificial sweeteners, colors, and flavors are not recognized by the body and do not allow the body to run optimally and some can have long-term harmful effects such as being linked to heart disease and prostate and breast cancer.

They also create inflammation in the body and again inflammation makes it nearly impossible for the body to release weight optimally. Check for artificial sweeteners on your food labels.

6. Partially Hydrogenated Oils-This is your saturated fat!

This is saturated fat and has been linked to heart disease and cancer. It's the Trans Fat that you want to watch out for more than anything.

Now that you know what you should avoid, you MUST know what will replace that food item you're used to eating in your diet.

You can replace sugar with desert teas, chocolate or vanilla all natural protein drinks, dark chocolate with at least organic 70% cocoa. Go to your local health food store and ask a clerk what is a good replacement.

With wheat try gluten free breads or rice tortillas. Today there are a TON of other options for wheat!

Please don't fool yourself and think you just won't eat it. That NEVER works!

Have a PLAN! Find an alternative immediately and watch how much better you feel! =)

There are foods that support our bodies optimal health! Take a look below and start adding these foods to your eating plan today! This information was taken from Dr. Mercola's site and his Seven Slimming Superfoods article.

TOP SEVEN SUPER FOODS:

#1: Avocado
Avocados are an excellent source of heart-healthy monounsaturated fat that is easily burned for energy, while also being low in fructose—a double-win. They have also found that avocados are helpful for regulating your blood sugar levels and releasing weight.

Studies have also shown that avocados help improve lipid profiles by naturally lowering LDL cholesterol and triglycerides while raising beneficial HDL cholesterol. And, due to their high potassium content, avocados will also help balance your potassium to sodium ratio, which is really important for optimal health.

When peeling the avocado, keep in mind that the greatest concentration of beneficial carotenoids is located in the dark green fruit closest to the inside of the peel, so to get the most out of your avocado, be sure to peel it as you would a banana.

All in all, avocado may be one of the most beneficial superfoods out there and may be particularly valuable if you're struggling with insulin and leptin resistance, which are precursors to type 2 diabetes, heart disease, and many other chronic health problems, including obesity.

GREAT article to learn more about avocados and its uses Click here

#2: Wild-Caught Alaskan Salmon
Another high-fat food to eat more of is salmon. It's an excellent source of essential animal-based omega-3 fats (EPA and DHA), astaxanthin, and other antioxidants, along with high-quality protein. It also scores pretty well with mercury contamination, which is a concern when adding more fish to your diet.

Wild Alaskan salmon is the best source of omega 3 fats compared to farmed raised salmon, up to 50% more! Farmed salmon is also fed synthetic astaxanthin, which is not approved for human consumption (Why people do this, I do not know.) and does not confer the outstanding health benefits of natural astaxanthin found in wild salmon.

To ensure your salmon is wild caught, look for "Alaskan salmon" or "sockeye," as neither of these two are allowed to be farmed. An affordable option is to buy canned wild Alaskan salmon. Sources like "Vital Choice" are sustainable harvested and regularly tested and found to be free of any Fukushima radiation.

Virtually all salmon labeled "Atlantic Salmon" currently comes from fish farms. In restaurants, mislabeled salmon will typically be described as "wild" but not"wild Alaskan," as authentic wild Alaskan is easier to trace.

#3: Sunflower Sprouts
Sprouts are an authentic "super" food that many overlook or have long stopped using. In addition to their superior nutritional profile, sprouts are really easy to grow if you're an apartment dweller, as they don't require an outdoor garden.

A powerhouse of nutrition, sprouts can contain up to 30 times the nutrition of organic vegetables grown in your own garden and allow your body to extract more vitamins, minerals, amino acids, and essential fats from the foods you eat. During sprouting, minerals, such as calcium and magnesium, bind to amino acid protein chains, making them more bioavailable.

Furthermore, both the quality of the protein and the fiber content of beans, nuts, seeds, and grains improve when sprouted. The content of vitamins and essential fatty acids also increase dramatically with sprouted foods.

Sunflower seed and pea sprouts tend to top the list of all the seeds that you can sprout and are typically about 30 times more nutrient dense than organic vegetables. Sprouts in general also support cell regeneration and are rich in antioxidants, minerals, vitamins, and enzymes that protect against free radical damage.

They also have an alkalinizing effect on your body, which is thought to help protect against disease, including cancer (as many tumors are acidic), and are abundantly rich in oxygen, which can also help protect against abnormal cell growth, viruses, and bacteria—none of which can survive in an oxygen-rich environment. Last but not least, sunflower sprouts are an excellent source of high-quality fiber, which is an important yet frequently overlooked weight loss aid.

#4: Broccoli and Broccoli Sprouts
Broccoli has a solid scientific foundation showing it's one of the most valuable health-promoting foods around. It also has anti-diabetic and antimicrobial properties and has been shown to kill cancer stem cells as well.

Broccoli sprouts may be an even better option, as they pack a greater punch in terms of nutrition, delivered in a much smaller package. According to researchers at Johns Hopkins University, a mere five grams (0.17 ounces) of broccoli sprouts contain concentrations of the compound glucoraphanin equal to that found in 150 grams (5.2 ounces) of mature broccoli.

Sprouts can also contain up to 100 times more enzymes than raw fruits and vegetables, allowing your body to extract more vitamins, minerals, amino acids, and essential fats from the foods you eat. It has also been shown to help the body detox naturally.

Best of all, you can easily and inexpensively grow broccoli sprouts at home, and you don't have to cook them. They are eaten raw, usually as an addition to salad or juice.

In terms of weight loss, one of the "secrets" behind broccoli's ability to help you lose weight is the fact that they're high in fiber that nourishes beneficial bacteria in your gut. Ideally, you'll want to get around 30 grams of fiber per day. In one recent study, prediabetics who ate 30 grams of fiber per day lost nearly the same amount of weight as those who cut calories and limited their fat intake; they also improved their cholesterol, blood pressure, and blood sugar.

#5: Organic Pastured Eggs
Eggs are an important part of a healthy diet, for a number of reasons. Not only do they contain high-quality protein and fat—nutrients that many are deficient in—they also contain valuable antioxidants, which can help prevent age-related macular degeneration; the most common cause of blindness.

To get the most from your eggs, choose true free-range eggs, now increasingly referred to as "pasture-raised." These eggs come from hens that roam freely outdoors on a pasture where they can forage for their natural diet, which includes seeds, green plants, insects, and worms. You may also want to look for certified organic eggs, as, unless you personally know the farmer, this is your only guarantee that the chickens are raised without antibiotics.

Organic pasture-raised eggs tend to be far more nutritious than their factory-farmed counterparts, and you can tell the difference by the color of the yolk. A healthy organic free-range egg will have a very deep orange yolk, whereas your average egg from the supermarket is a light, pale yellow. Also, bear in mind that cooking will alter or damage many of these nutrients, so the closer to raw you eat your eggs, the better.

One important caveat is that when you eat eggs raw or very lightly cooked, it becomes really important to make sure they're truly organic and pasture-raised, as eggs harvested in confined animal feeding operations (CAFOs) are far more prone to be contaminated with pathogenic bacteria like salmonella. As long as you're getting fresh pastured eggs, your risk of getting ill from a raw egg is quite slim.

That said, an interesting 2009 study discovered that the proteins in cooked eggs are converted by gastrointestinal enzymes, producing peptides that act as ACE inhibitors (common prescription medications for lowering blood pressure), so soft-boiled may be an ideal middle of the road solution if you don't like raw eggs.

#6: Raw Nuts
Many shun raw nuts thinking their fat content contributes to weight gain, but research tells us differently. Not only can nuts help you curb your appetite and boost weight loss, they've also been linked to a boost in longevity.

Macadamia and pecans, provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. Pine nuts are also close contenders, and their small size, mild flavor, and soft almost buttery consistency lend themselves well to be added to salads.

Something to consider is how nuts are processed. While almonds often receive top billing when health benefits of nuts are mentioned, all almonds sold in the US today are pasteurized—a mandatory requirement implemented in 2007.

Despite that, they can still be labeled as "raw." It is possible to purchase truly raw, unpasteurized almonds in the US but it has to be done very carefully from vendors selling small quantities that have a waiver from the pasteurization requirement. In light of that, there are better nut options, as almonds are also higher in protein and carbs while being lower in healthy fat, compared to macadamias, pecans, and pine nuts.

#7: Green Tea
Green tea is arguably one of the healthiest beverages you can drink. It's packed with vitamins A, D, E, C, B, B5, H, and K, manganese and other beneficial minerals such as zinc, chromium, and selenium, and has been shown to benefit your brain and heart, boost metabolism, and has anti-cancer properties to boot. Research suggests this brew can be of particular benefit for those who are insulin resistant and/or overweight.

In one study, people who consumed six or more cups of green tea daily were found to have a 33 percent lower risk for type 2 diabetes than those who consumed less than one cup per week. In terms of weight loss, the positive effects of green tea appear to be related to the catechins it contains. A type of antioxidant, catechins promotes weight loss by augmenting thermogenesis and lipolysis. In one study, unsweetened, brewed green tea was found to increase calorie burn by about 100 calories a day.

Buyer beware, however, as green tea can be contaminated with a variety of toxins, including fluoride and lead, both of which are readily absorbed from the soil. Areas with excessive industrial pollution, such as China (where nearly 90 percent of the world's green tea is produced), may therefore, contain substantial amounts of lead.

Japanese teas tend to be less contaminated and are generally preferred for that reason. If you're consuming Matcha green tea, it's especially important that it comes from Japan instead of China, as Matcha contains the whole leaf, ground to a fine powder. The best Matcha green tea comes from Japan and is steamed, rather than roasted or pan-fried.

There you have it! The next time your grocery shop, add one or all of the seven super foods above and start optimizing your health!

What you cook your food with MATTERS! Here are few fact that might interest you:

Extra Virgin Olive Oil:

Do you use Extra Virgin Olive Oil to cook with?

If so, you should discover why cooking with extra virgin olive oil is NOT your best choice!

To learn more Click here

Coconut Oil

Coconut oil is very different from most other cooking oils and contains a unique composition of fatty acids. The fatty acids are about 90% saturated. This makes coconut oil highly resistant to oxidation at high heats. For this reason, it is the perfect oil for high-heat cooking methods like frying.

Additionally, coconut oil consists almost entirely of Medium Chain Triglycerides. These fatty acids go straight from the digestive tract to the liver and provide a quick source of energy.

To learn more Click here

Avocado Oil

Avocado oil is a real super oil! It has a very beneficial fatty acid profile. It is high in monounsaturated fats. has a particularly good level of beta-sitosterol and it has a strong antioxidant content.

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Clarified Butter (also known as Ghee)

Easy to digest, ghee is alkaline forming in the body helping to calm inflammation in the body. Ghee is easy to use in cooking, has a high smoking point (Important), meaning it won’t burn at high temperatures; contains no artificial ingredients or trans fats.

It is, however, a saturated fat weighing in at 14 grams of fat per tablespoon. You do not need a lot! Less is more when using the rich flavor of ghee in cooking.

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Cooking with oils that support a healthy body is important.

It's so easy to keep doing what you've been doing and isn't it time to take a deeper look at your health? You are worth it!

Good Fats: Fat is essential for normal growth and development. Good fat provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat!

Most of the fat that you eat, especially if you want to lose weight, should come from unsaturated sources, both monounsaturated (MUFA) and polyunsaturated (PUFA).

Benefits of Good Fat: more energy, new fat in helps old fat out, helps you stay fuller longer.

Top healthy fats:

• Organic, cold-pressed virgin coconut oil: Coconut oil has been shown to have an antiviral effect on the body, heal scars and other skin conditions, and keep our brain's myelin sheath healthy and strong which supports good recall memory.
• Fish oil: Effective anti-inflammatory and natural antidepressant and protects against cardiovascular disease, Alzheimer's and ADHD)
• Hemp oil: full range of amino acids as well as being a perfectly balanced source of Essential Fatty Acids (EFA's), making it one of the very few plants based complete protein sources.EFA's include the optimal ratio of omega-3's and omega-6's, which helps maintain a healthy immune system and is responsible for healthy looking skin, hair and nails. The exceptional concentration of EFA's in hemp is also known for its role in preventing heart disease, high blood pressure, high cholesterol, cancer, arthritis and much more.
• Avocados: They also provide up to 20 essential health-boosting nutrients, including fiber, potassium, vitamin E, B vitamins and folic acid. Avocados have plenty of other benefits, including anti-inflammatory properties, increased fat-soluble nutrient absorption (such as beta carotene and lutein), improved lipid profiles and inhibiting and destroying oral cancer cells.
• Walnuts: Walnuts have been studied and promoted for their cardiovascular benefits, anticancer properties, anti-inflammatory effects and brain health properties.

 Goal: 20-30% of your total calorie intake should come from good fats. Try and get some form of good fat in each meal.

Turmeric: Coats the digestive system and helps with inflammation and heals the body. Try Golden milk: non-dairy alternative and add turmeric and heat it up with black pepper, cinnamon, and coconut oil to help absorption.

Curcumin (found in turmeric): Fights infection in the body. Inhibits inflammation.

Ginger: Anti-inflammatory, supports digestion, heartburn and healing the skin. You can eat it raw, cook or topically.

Fankenscents: Anti-inflammatory. You can eat it and use topically.

Milk Thistle: Anti-inflammatory, helps with enzyme formation in your gut, helps to detox the liver and boosts Gluathione more info click here