14 Power Foods for Fat Burning and Lean Muscle Gaining

Eat these foods every week to boost up the fat burning potential of the body (increase immunity power and digestive wellness, too).

Try to limit or cut out processed foods and high "bad" and trans fat foods that are deep-fried and processed with damaging oils.

Examples of both include white pasta, packaged snacks, crackers (raw and sprouted are fine), cereals, high sugar or artificial sugar ANYTHING that does not come from mother nature (like fruit) and foods that spike and drop insulin without any other added benefits.

There is a very very long and involved list of food additives and common foods that do the opposite of burning fat, but I want this article to highlight all the foods we should be focusing on.

Please read on for some of my favorite metabolism pumping and fat burning power foods!

1. Fish Oil

Reduces inflammation (joints/skin), lower body fat and increases testosterone levels. Aim for 9000mg EPA/DHA per day. Good quality fish oil supplements are great, too.

2. Probiotics

Get both capsules for lower GI and fermented yogurt/live cultures for upper GI. Probiotics are the good bacteria that helps gastrointestinal health, immunity and fat burn.

Be cautious about sugar-laden yogurts.

Aim for 50-100 billion live cultures per serving! My favorites are http://www.inner-eco.com and http://www.biokplus.com/en-us/home.

3. Extra Virgin Olive Oil

Use this powerful food drizzled on foods, and do not cook with it because it will damage its beneficial properties. Instead, use extra virgin coconut oil for cooking/baking.

Extra virgin olive oil has 70% monounsaturated fats that protect against heart diseases and cancer.

4. Seeds, Seeds, Seeds

Flax, chia, hemp, basil, pumpkin, and all sprouted! Seeds provid

e a vegetarian source of fiber, protein, healthy fats omega-3.

Freshly ground is the way to go and sprinkle them generously on salads, breakfast porridge, smoothies or eat them straight.

5. Dark Leafy Greens and Cruciferous Vegetables and Juices

This is the main staple in my diet and should be for everyone. These special greens are high in cancer-fighting phytochemicals and have immune boosting, free radical zapping power as well as anti-estrogenic indoles.

High in fiber, low in calories, dense in nutrients and helps with intestinal, colon, liver and gallbladder cleansing. Other examples include BokChoy, cauliflower, kale, Brussels Sprouts, broccoli, cabbage, mustard greens, and chard.

Go green EVERYDAY. You will notice a huge difference in how the lean muscle begins to start becoming visible!!

6. Sprouted Quinoa

Sprouting means that you soak them in a glass mason jar overnight and then cook with them/prepare them after. It allows the foods to be more bio-available and yield more absorbable protein and nutrients.

Sprouting grains and nuts is easier for digestion, as well. Quinoa is gluten-free, high in fiber and protein (than rice or oats) and is great for breakfast, lunch or dinner (sweet or salty).

7. Filtered, Alkaline Water

The body needs good, clean and alkaline water to rehydrate the muscles and organs after daily movement and exercise. Drinking according to your activity level and region/environment helps muscle recovery, prevents dehydration and keeps the brain sharp and appetite from spiking drastically.

8. Organic Matcha Green Tea

Grown in the shade and pumped full of chlorophyll, organic matcha green tea, from Japan has 10 times the antioxidant as typical Asian green tea. It will not leave you crashing after a caffeine high, for it slowly releases the caffeine for hours and is much gentler on the body and GI system.

Studies report that matcha green tea boosts fat loss, prevents cancer and improves blood sugar and circulation.

9. Avocados

"Avocados contain glutathione, one of the most potent antioxidants and disease-fighting agents available.

Studies show that people sustain their nutrition program longer and have greater weight loss when on a diet that contains about 30 percent healthy monounsaturated fat, like those in avocados, rather than a low-fat diet.

This is because fats, when eaten in the proper balance with carbohydrates, can help to slow the release of sugars into the bloodstream, thereby triggering less insulin release. Insulin is basically the hormone that instructs the body to store energy as fat while preventing the use of stored energy, making it a dieter's nemesis if levels are too high." ^{(Source: livestyle.ca.msn.com)}

10. Lecithin

Not just for hair and skin health, lecithin helps the body break down and dispose of bad LDL cholesterol and fats through the bloodstream to help prevent clogged arteries.

Because lecithin plays a role in moving fats and cholesterol out of the body, it may support liver health by preventing the accumulation of fat in the liver and fat from the body. Use as a supplement in smoothies and drinks.

11. Grapefruit

Picked ripe off the tree, grapefruit lowers insulin, regulates blood sugar and metabolism. Eat the fleshy white membranes, too! It has most of the nutrients packed in them!

12. Sprouted Almonds

High in good fats, sprouted almonds are alkaline, good for almost all types of people, has fiber, protein, helps to build muscle and reduce cravings.

13. Whey Protein or Rice Bran Amino Acids

Both reduce insulin, blood pressure, helps to repair tissues, develop and build muscle and reduces short-term food intake.

According to research done at the University of Toronto and published in the Journal of American College of Nutrition, whey protein has potential as a functional food component to contribute to the regulation of body weight by providing satiety signals that affect both short-term and long-term food intake regulation.

14. Tarragon

When people use tarragon in their daily food routine, they tend to use less salt. Sodium, though is needed in small amounts, causes people to retain water. By consuming less sodium people are making a healthier choice that will also help you avoid weight and size differences with excess fluids.

Additionally, tarragon adds more flavor without adding calories or worse, fat. When people choose to eat the healthier options, they are less likely to crave and grab unhealthy, high fat and high salt foods.

Sources: naturalhealthsherpa.com, stronglifts.com, bodybuilding.com, chatalaine.com, self.com, health.com

Bored With Your Diet? Try These Unique, Healthy Snacks

Are you tired of the same fruit and nut snacks every day? The good news is there’s a whole world of healthy snacks that you likely never heard about. All it takes to spice things up in your diet is a little know-how!

Why You Need Snacking Variety

Not only is it more interesting to eat a large variety of foods, but also it’s important to have diversity in your diet because it eliminates the chance of cheating and eating unhealthy foods.

If you’re bored with the same dry almonds, then you’re more likely to be tempted by the potato chips or candy bar you see in the vending machine. However, adding more variety to your snacks can reduce temptations.

Experts recommend having a colorful diet filled with different fruits, grains, vegetables, and other foods. This will help you get valuable nutrients and avoid deficiencies. Snack time provides the perfect opportunity to enjoy these additional nutrients in a fun, tasty, and satisfying way.

Tasty, Nutritious Snacks

Try these snacks for a delicious change:

Crispy chickpeas. If you’re tired of the usual nuts or seeds in your diet, try crispy chickpeas. They’re part of the legume family and have nutritional value.

You can purchase bags of crispy, salted chickpeas from stores. You can also make your own version at home. This snack will taste crunchy and fill you up quickly. It also provides you with important fiber and protein.

Salted chickpeas can help you fight the craving for salty potato chips. They’re a healthy substitute that you can make by roasting them at home. Then, add your favorite seasonings.

Roasted chickpeas also have magnesium, calcium, and potassium.

Zucchini chips. You can find them in stores or make your own snacks by cutting and roasting small slices of zucchini.

Zucchini chips are a healthy snack alternative that has protein, fiber, and multiple vitamins. These chips have vitamins A and C. In addition, they have potassium which is essential for healthy bodies.

Zucchini chips are a low-cholesterol snacking substitute.

Carrot chips. You can make carrot chips in a similar way to zucchini chips. Roast them in your oven and add seasoning such as olive oil, salt, or pepper.

Carrot chips are a good source of vitamins C and A. They’re a healthy option for quick snacks that you may crave during the day at home or at work. They’re easy to make and can be fun to season.

Pickled asparagus. Pickled asparagus can help you fight salty cravings and provide you with a low-calorie and very beneficial snack. This unusual snacking option offers you fiber and the benefit of fermented foods.

Asparagus has vitamin C and calcium. It’s also a source of magnesium and other important nutrients.

Flavored granola. Instead of having plain granola, you can find versions that include different flavorings. From blueberries to chocolate coffee, granola is available in different types.

Granola is a good source of vitamins and minerals. It has vitamin E, zinc, vitamin C, magnesium, calcium, niacin and others. It also has other benefits such as helping your digestive system and reducing cholesterol.

Granola can also make you feel more energetic. In addition, it has iron, so you can fight anemia.

Flavored granola can make you feel full and help you stay on track with healthy snacking. It can help you fight temptations for sugar or junk food that can destroy your diet.

Your snacks don’t have to be boring, and you don’t have to eat the same ones all the time. You have other options that can make snacking fun again. Try these ideas and use them as a springboard to new snacking ideas of your own.

Top 5 Protein Myths That Hurt Your Diet

You know that you need protein to have a healthy diet and body. However, there are some myths about protein that can confuse you and lead you down the wrong path. Not everything you hear about protein is true.

Protein is an essential nutrient for your entire body.

Beware of falling for these protein myths:

Myth 1: Protein magically builds muscle. One common myth revolves around eating protein such as peanut butter, meat, or other foods and magically getting big or strong muscles.

Unfortunately, simply eating protein isn’t going to make you bulk up overnight. If you don’t exercise, the protein you eat won’t turn into muscle. You have to exercise regularly in addition to eating protein to see results.

Myth 2: All protein is the same. Protein gets broken down into amino acids in your body. Does it really matter if it’s coming from a candy bar with nuts or a protein shake?

The truth is that the source of the protein does matter.

For example, animal and plant sources of protein aren’t identical. The main difference is that many plant sources don’t have all the essential amino acids your body requires. In addition, it’s harder for your body to extract some of the protein from plant sources.

Myth 3: You can’t overeat protein. This myth focuses on falsely believing that you can eat as much protein as you want without any consequences.

You hear many warnings about eating too many carbohydrates and fats. However, how often do you hear warnings about eating too much protein? On the contrary, many believe you can’t overindulge in protein. This is simply not true, and there are consequences to eating too much protein.

Some of the common issues surrounding too much protein consumption include weight gain. Extra protein can turn into fat that is stored in the body. In addition, overeating protein can cause kidney damage and bad breath.

Myth 4: You must eat protein after every workout. You may be tempted to eat protein after workouts because of this myth. The idea behind the myth is that you need protein to rebuild the muscles you’re using.

The protein can refuel your body after a long day at the gym. However, if you forget to eat it or simply don’t want to eat it, then it’s not an issue.

Research shows that having a large amount of protein right after a workout doesn’t offer any long-term benefits. As long as you’re getting enough protein from your meals and other snacks during the day, you don’t have to rush to eat more protein right after running for a mile.

Myth 5: Protein will help you lose weight. Protein can be part of a weight loss plan, but eating it alone won’t be enough to lose weight.

For example, if you dramatically increase the amount of protein you eat, but don’t exercise or change other habits, then you may not lose any weight.

Protein isn’t a magic pill that will melt pounds away the minute you increase your protein consumption. It’s still important to control your calories, work out, and eat healthier.

Protein is a crucial nutrient, but it’s important to avoid falling for these myths. For your best results, maintain a healthy, balanced diet with many types of nutrients and exercise to stay fit.