BrandFiesta

How to get the most from online advertising and internet marketing

2014-07-24T11:12:00.002-04:00

IF YOU'RE BUSINESS IS THE SNAIL IN THIS PICTURE BELOW, CLICK HERE IMMEDIATELY TO START BEING SEEN! ASAP LIKE AS SOON AS POSSIBLE!

How to get the most from online advertising & internet marketing

When running a small business, advertising is one of the most important, yet often perplexing, things you must deal with. There are many tricks to advertise effectively. Be aware of your target market. Know your budget and use it wisely. Try many methods to see what works, however give each method some time. Be aware that selling ads is a business in itself, so watch out for what salesmen may try to talk you into.

Before you ever run an ad, try to have a good idea of your target market or who it is that you are trying to sell to specifically. Think about your customers and whether or not they have some similar traits like their gender, location, age, race, income level, or education level, for example. When you know who you are aiming for, you can know how, when and where to run ads more effectively.

Take time to know your budget. Even when times are tough, try not to take too much money out of your ad budget. Remember, this is your life line because it is what promotes your business and what brings in customers. Be efficient and intelligent when you advertise, but do not be naive and cut the budget too much.

You have many options, no matter what budget you end up with. Of course a larger budget will have more choices, but there are plenty of low cost ways to get the word out. Try printing up some fliers with just black ink, which should cost about ten cents a piece, and pass them out personally. If you have the money, run some print or radio ads, or possibly even outdoor ads. Internet advertisements are crucial as well, and there are many options to fit any sort of budget.

No matter what sort of ad you start with, give it time. You will not have immediate results in most cases. Just because results are not instant does not mean that they are not existent. If you have to budget to try a few things at once, do so. If not, then just do one ad at a time, but give each method at least a few weeks, if not months, to show results.

Be aware that many people are in the business of selling advertisements to businesses. If you own a business, it is likely that you will at some point have someone come knocking on your door trying to sell you ads. Be careful about what you commit too, and realize that there is never any guarantee that an ad will bring in business.

If you’re marketing a product on the Internet, developing a successful advertising campaign is an important part of your success. However, this is an area in which many Internet marketers struggle. The way to ensure that you remain in profit each month is to promote the products, programs and services that cost you money each month. The amount earned depends on how effectively the product has been advertised. For effective advertisements one need to follow certain tips wisely.

Banner advertising – Don’t believe the hype you hear about it being useless. On the contrary, banner advertising can be a great passive method of attracting new prospects, as long as your banner is professionally made and compels viewers to click it.

Link Exchanges – There’s absolutely no doubt that exchanging links increases your Page Rank and Popularity ratings with major search engines. It just makes good business sense to have as many incoming and outgoing links to your web sites as possible!

Participating in message forums – They are fun and they are a good way to get your name out there. If you haven't used forums before you are surely missing out on traffic to your websites. Most forums, not all, allow you to use a signature file at the end of your posts. So the more posts you make, the more times your link will be shown. Join forums that you have interest in and submit posts that have value and meaning. If you are on a forum and see a question that you know the answer to, be sure to make that post and submit your answer. The person that posted the original post is most likely going to read your response and visit your link. This goes the same with readers reading the post and responses.

Blog advertising – Create a blog on a free blogging service such as Blogger and begin posting about your business. You could post your sales and specials. You could also create product reviews on your blog and allow others to comment. Blogs are known to be indexed fairly fast with search engines to post to your blog often.

To do effective marketing you first need to be willing to study. There is no way anyone can come online and expect to be successful without training. The first thing you must learn is search engine optimization, also known as SEO. Without learning basic SEO you cannot be successful online, unless you outsource it.

While you can outsource SEO it's in your best interest to know the basics. To do this you can join the 30 Day Challenge and also google SEO and learn from various websites. The training is free, but you will need to put forth effort and time. Once you have basic SEO down you can move on to choosing a niche and a domain name. These two seemingly small decisions can make or break your first attempt at making money online. Make no mistake about it your niche and domain name are key factors in effective internet marketing. Take the time to research and choose wisely. It requires focus and extensive research to find niches and choose the best domain name for your site. There are big money making niches that are obvious like insurance or credit cards, but look at the competition. It's better to find something not so competitive, but is still in demand.

Next for for you to do effective internet marketing, and start free, you need to be able to write fairly well. Writing articles and material for the website is a must. The best article directory to begin with is Ezinearticles; all you need do is google them and read a few articles. This will give you ideas on how to promote your product and site. Find the most popular articles in your niche and learn from them. DO NOT copy their work, just get ideas, study and take notes. These are the people who are doing what you want to do and know what you want to know you can learn from them.

There are many tools you can use to do effective internet marketing. I have covered bare basics to get you going. Some other factors would include building a list, website promotion, video marketing and autoresponders to name a few. There will always be new and better tools that cost money. While you may start free it can't stay this way if you want optimal results. Check resources below for more tips on affiliate commissions, article marketing and niche blogging.

A lot of online based businesses forget about offline advertising. I know I have. It is important to combine offline and online advertising together in your marketing campaign. This will give you to a more well rounded approach to promoting as well as attract potential prospects and customers you might not otherwise get. In all your offline advertising you want to include your web site address, e-mail or autoresponder addresses, and your phone number and mailing address. This gives you the appearance of a real bonafide business.

Used from various sources across the internet.

Alpha 1st game...teaser.

2014-07-14T01:14:00.001-04:00

...welcome and well met everyone!

First installment of the #brandfiesta series. This first game of the new series is to wet your beak for whats to come. As stated before as a user /player of this website, your actions help make this site better for all. At the bottom of this page players will find two useful things, a link and a stat.

The link contains a web page that will be considered a major hint. Basically it will be the answer and clue. If you know or want to guess the answer, submit it via the comment section. All comments are moderated. The first person with the answer wins. But just like on Jeopardy, you cant just give the anseer it has to be according to our guidelines. To answer, you must submit 5 facts about that company. These 5 facts cannot be a clue listed on the game page. Check their website, it will contain a plethora of information.

The stat is our subscriber count. This number is important because it not only tells you how many people are actively playing but it dictates your cash out rate.

Cash out rate is 0.01% of the subscriber count. Subsequently, the higher the subscriber count, the higher the payout rate will be.

A winner will be determined 48hrs after the correct answer or within 5 days a correct answer will be posted.

Hint:

Founded in Moscow during the 19th century, this brand is owned and produced by a British company.

Answer will be revealed on 19th July at 0130 EST time.

Here we go again! Alpha Phase 2.0

2014-07-11T04:07:00.001-04:00

Okay so after our alpha release and $270 in winnings for our users we have now moved to beta phase.

What you thought we were in final product? Nope not yet.

So we made some amendments and we will be moving forward with a completely different plan. So back to alpha testing!

So how will this differ from before?
Well.....it will be fun for example take a look at the picture at the bottom of the screen, go ahead we will wait....

That is the logo of a very famous company, but can you guess which? ....and can you give me 5 interesting facts about the company?

No, you cant? No problem, theres a link that will give you hints! So did you guess yet?

If you havent figured it out by now, its McDonald's, the american fast food chain. If you knew the answer, you would have won a cash prize redeemable only at PayPal. We will have other processors soon.

How much you say?

The subscriber count tells the story. We will multiply that number by a number and that would be the cash. Subscriber count increases and so will the winnings. For example, if we had 1 subscriber and multiplied by .01 you would win $0.01 but our subscriber count is approximately 1100, so it would be an $11 payout.

Alpha phase will begin soon!

New Advertising Model

2014-05-26T23:44:00.000-04:00

...and so the lot of monkeys we have employed here at Urbanubian, LLC wanted to try something new!

What is it?

A new advertising model, duh! Well we are sure it is not new but the monkeys deem that it is so lets just run with it.

How does it work?

Business owners, product promoters, event promoters, ebay sellers, auction sellers, etc etc lets call them advertisers. They all want people to know and buy whatever it is they have for sale. The advertisers will have two alternative methods of advertising, regular and expedited. Regular is an inexpensive monthly subscription, which puts ads in a queue while expedited is a one time fee that increases after each purchase but is bumped ahead of all other ads in the queue.

Visitors come to the site and are encouraged to read our listings, however one of the listing will be a link to a prize page where they earn $10. The page is selected at random and can be on a new listing or an old listing. However newer listings are preferred.

What advertisers need to submit?

Scroll up to the top of the web page and click the "how it works" link and we will gladly share with you all the information we know!

Cheap Traffic Targeted Visitors at 2 Cents Each

2013-12-18T08:57:00.000-05:00

Cheap Traffic Targeted Visitors at 2 Cents Each!

I just got hold of a fantastic course which shows how to get cheap targeted traffic from facebook at only 2 cents per visitor, click the link below:

I can tell you that I'm totally blown away by this massive 20 step by step video series and I've learned so any things inside.

As compare to so many other courses, this is the real deal as it tells you all about it and walk you through the whole system. From ad creation to targeted and also testing and tracking for maximum conversions.

Imagine building a list of thousands of subscribers per day using this system with only a few bucks spent on ads.

Now that's possible with "2 Cents FB Clicks" video series.

So without taking much of your time, hit the link below to watch this video here:

The Simplest and Most Effective Method to Teach Children to Read

2013-12-17T05:33:00.000-05:00

The Simplest and Most Effective Method to Teach Children to Read

There are many different methods and opinions on how to teach a child to read - while all are well-intentioned, some methods could actually lead to reading difficulties in children. Learning to read is a critical step towards future academic success and later on success in life. If you cannot read, you cannot succeed. There is an amazingly simple method - actually, a combination of two methods - that can teach anyone to read, even children as young as 2 and 3 years old.
The combination of these two methods has been used in the Children Learning Reading program to successfully teach thousands of young children to read. So what are these methods?
It is the combination of synthetic phonics and phonemic awareness.
Most have probably heard of phonics, but phonemic awareness is a concept less well known and it's not something you hear about often. Certainly, phonics is absolutely necessary to develop fluent reading skills; however, there are different types of phonics including embedded, analogy, analytical, and synthetic phonics. While using some type of phonics is better than not including any phonics instructions at all, you will achieve FAR BETTER results by employing synthetic phonics, which is by far the most easy and effective method for teaching reading. Multiple studies support this.
In a 7 year study conducted by the Scottish Education Department, 300 students were taught using either analytic phonics or synthetic phonics. The results found that the synthetic phonics group were reading 7 months ahead and spelling 8 to 9 months ahead of the other phonics groups. At the end of the 7 year study, the children were reading 3.5 years ahead of their chronological age.
Very impressive!
Through their amazing reading program, the creators (Jim & Elena - parents of 3 children) have taught all of their children to read phonetically by 2 years old and have helped thousands of parents to successfully teach their children to read as well! Some are small 2 or 3 year old toddlers, others are young 4 or 5 year old preschoolers, and still others at ages 6, 7, 8 or even older.
>> Just click here to watch amazing videos of young children reading, and see the amazing results so many parents are achieving with their children.
http://xxxxx.1childread.hop.clickbank.net (Insert your hoplink here)
The Children Learning Reading program works so well that many children will achieve reading ages far ahead of their chronological age.
Take Jim & Elena's children as an example: their oldest child, Raine, was reading phonetically at 2 years 11 months old, and by the time she entered kindergarten at 5 years old, she was reading at a grade 5 level with a reading age of 11.9 years - almost 7 years ahead of her chronological age. Their second child, Ethan, learned to read phonetically by 2 years 9 months, and at age 3, he was reading at a grade 2 level with a reading age of 7.2 years - progressing at a similarly quick pace as his older sister. Find that hard to believe? You can watch some videos posted here.
There are many different phonics programs out there, but rarely do you ever hear a mention of phonemic awareness (PA), and PA is absolutely an equally critical component to developing reading skills in children. What makes the Children Learning Reading program so unique and amazingly effective at teaching young children is that it seamlessly combines the teaching of synthetic phonics along with phonemic awareness to enable children to develop superb reading skills.
Above and beyond simply teaching children to read and decode effectively, this approach of combining synthetic phonics and PA instructions works to help children achieve reading ages far above their chronological ages - just as the Scottish study had demonstrated with synthetic phonics. The amazing effects of this type of learning increases dramatically with time and age. Even more noteworthy is that this approach to learning reading immensely enhances a child's spelling abilities as well! Indeed, in a report published by the National Reading Panel (NRP), the NRP had found that learning through synthetic phonics and phonemic awareness instructions greatly enhances a young child's ability to spell.
Whether you have a toddler, a pre-schooler, a kindergartener, or an early grade school child, the Children Learning Reading program will enable you to effectively teach your child to decode and read phonetically. The lessons are taught in a logical and sequential order of learning, and the step-by-step lessons make it super easy for you to teach your child and enable your child to become a fast and fluent reader.
>Click here to learn more about the Children Learning Reading program and teach your child to read today

Are You Still Not Earning Money! Itâs been long enough!!!

2013-12-16T10:52:00.000-05:00

Are You Still Not Earning Money! Itâs been long enough!!!

I bet you that if you put in just a few hours with my help you can earn at least $199.99 by the end of today.

Donât think that you can?

Well if you feel that earning money is hard itâs because you have not really took the time to listen to how my business runs.

I work about 4 hours per week and spend the other 20 hours in total freedom!!!

I know that most people think itâs hard to start a company and earn money instantly but they are so far from correct that it makes me sick.

When I was younger everyone and their brother thought I was crazy for wanting the freedom of owning my own business.

Years later Iâm spending 4 hours per week working and the rest isâ¦ whatever I want it to be!!!

Iâm going to show you how to start a flyer business and get your first big $900.00 sale in just weeks from day 1.

Learn How To Earn 25,000 Per Week

Iâll show you how to find these companies, get their business and how to advertise for free.

If youâre sick of waiting for extra income, than please watch our short video that could have you earning big money just like I do.

Please watch our short video for proof that my system really works.

Learn How To Earn 25,000 Per Week

Can Anyone Start A Christmas Light Installation Business?

2013-12-16T08:45:00.000-05:00

Can Anyone Start A Christmas Light Installation Business?

Christmas Light Installation is a business opportunity for anyone that is interested in making money fast. Whether youâre looking for some extra money for Christmas gifts, a new job, a way to get out of debt or just a chance to own your own business, this kit is for you.

It doesnât matter at what stage you are in life or what your financial or educational Background is; this business kit can be your fast-track to financial freedom. I constantly receive emails from satisfied readers about how this business kit has helped start a successful Christmas Light Installation business or even help them increase revenue year after year.

I think itâs a great fit for any of these people:
- Seasonal business owners (Construction workers, framers, painters, landscapers, pool cleaners, window cleaners etc.)
- People with no prior business knowledge
- Aspiring small business owners
- College and University graduates
- High school students
- Fund-raisers for community groups and sports teams

As you already know, this is a seasonal business, so you have the opportunity to make quite a bit of money in a short period of time. That leaves you with the rest of the year to live how you choose. I usually take four months off to travel and then run a landscaping business in the summer. You, however, can do whatever you want!

This is a great business for many reasons. I believe that Holiday lighting will not only help you earn the amount of money you need to live a healthy lifestyle, but will give you the independence to and the self confidence to do anything in life that you put your mind to.

I am living proof that the information contained in these pages works. It is tried, tested, and holds true. The ideas in this business kit will not make you a millionaire overnight. Chances are, it will never make you a millionaire. What it can do, however, is help you obtain a comfortable lifestyle with the freedom and confidence to live your life as you choose.

These are the aspects of the job that got me interested in the first place:
- Itâs a simple, structured business model that is easy to follow
- Itâs one of the fastest growing service industries in Canada and the United States
- Itâs an easy-to-follow system
- Itâs an opportunity thatâs available now with minimal start up costs

Earn $1000 Per Day Running A Christmas Light Installation Business!

ECO-Organic Vegetable Gardening Is It Magic?

2013-12-16T08:13:00.000-05:00

We all know how much hard work there is in growing vegetables - digging, weeding, crop rotation, watering, fertilizing, planting winter crops, resting beds, spraying pests and weeds - the list goes on and on. So imagine a vegetable garden that didnât need any of these things. Imagine a garden that never had pests, never needed digging, didnât need to be rested in winter, had no need for crop rotation, had virtually no weeds, needed very little water and virtually looked after itself. But to top all that off, this garden produces many times more than a traditional vegetable garden and regenerates itself year after year, all by itself.

Surely, that would be magic!

How could a vegetable garden like this exist? Easily! The answer is in nature. Natural ecosystems are very healthy and diverse and donât require any human interference. If we are able to take the same natural laws that are found in nature and apply them to our garden, we are able to reproduce the same results. And thatâs exactly what the Food4Wealth method has done.

The Food4Wealth method is based on science. It follows very sound ecological principles. Itâs a way of setting up a natural ecosystem using edible plants, and it uses the types of plants we all like to eat. The special planting arrangement mimics nature so the same interdependent relationships between the living components exist. These relationships are mutually beneficial for the various components, so the vegetable garden actually runs all by itself.

The people in the family who own the Food4Wealth plot are actually one of the important living components. They perform a similar task to a grazing animal in a natural ecosystem. The Food4Wealth plot actually benefits from regular harvesting, just as a natural ecosystem benefits from regular grazing. These plots are so prolific, that they need almost daily harvesting. Regular harvesting maintains the ideal vegetation balance required to run the garden like a natural ecosystem. Itâs the ultimate win win situation. Harvesting is good for the people, but itâs also good for the garden.

The biggest challenge that faces modern agricultural practices is to incorporate pest ecology, plant ecology, soil ecology and crop management into a method that is reliable and efficient. And until now, that has never been achieved. The Food4Wealth method naturally combines all of these factors without any effort. You see, nature has had these things under control for millions of years. Itâs only humans who have made things more complicated.

But the path is now clear, because Food4Wealth has laid the foundations for a healthier, more efficient and reliable way to grow food. Itâs a simple method that sets things up as nature intended, so that problems simply donât exist.

So, to answer the question - is it magic?

No, it isnât magic, but it sure feels like it.

Jonathan White is a self-employed environmental consultant and landscape designer. He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden. It is available at food4wealth DOT com

Top 15 Weight Loss Myths

2013-12-16T05:55:00.000-05:00

Top 15 Weight Loss Myths

There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hairâ¦.

Weight Loss Myth # 1

The more weight that I have to lose the more intense my exercise routine should be.

Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what "intense" is.

If intense for you is working out for an hour a day, but due to lifeâs busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as "intense", according to your definition, but those little cardio moments will have positive health altering effects.

Fat Loss Myth # 2

Stress and weight gain do not go hand in hand.

Weight Loss Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight".

Weight Loss Myth # 3

I can lose weight while eating whatever I want.

Weight Loss Truth: Sir Isaac Newton once said " What goes up must come down." There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.

This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not "fat, but who have high cholesterol.

Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgersâ¦. All of those "soul satisfying foods", but it should be in moderation. Anything in excess is never good.

Fat Loss Myth # 4

Skipping meals is a good way to lose weight.

Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.

Weight Loss Myth # 5

I will not lose weight while eating at night.

Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.
Watch the Fat Loss for Grownups review videos for more insider information about this exciting weight loss program now

Fat Loss Myth # 6

Iâm not acceptable until I lose weight.

Weight Loss Fact: The person who doesnât feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.

Weight Loss Myth # 7

I need to cut calories to lose weight faster.

Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an adverse affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are "cutting calories".

Fat Loss Myth # 8

Skipping meals will help me lose weight.

Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.

Weight Loss Myth # 9

I think I have genetic weight gain, it runs in my family!

Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I donât believe that there is actually a "fat" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.

Fat Loss Myth # 10

Eating healthy is too hard.

Weight Loss Fact: Eating healthy is the simplest thing in the worldâ¦..once you have trained yourself to do it. How many times have you placed a goal to lose weight or to "eat better"? The first few days you are doing great, eating all kinds of foods which you normally wouldnât eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brains do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, "Psychology of Releasing Weight".

Weight Loss Myth # 11

You have to give up your favorite foods to lose weight.

Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldnât gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those arenât the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesnât catch up to me in the form of excess weight.

Fat Loss Myth # 12

Overeating is caused by hunger.

Weight Loss Fact: Nice try there. If only we could blame "hunger" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to "fuel up" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and arenât very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.

Weight Loss Myth # 13

Only drastic diets work.

Weight Loss Truth: There goes that word againâ¦DIETâ¦.those "drastic diets" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the "cookie diet", lolâ¦. All that way to "the water only diet"â¦.. I am sure you can lose weight while on these DIETS, however the weight will be gained right back and usually with some added weight as a bonus.

Fat Loss Myth # 14

I am too fat and too far down the road to begin.

Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Donât expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sunâs lightâ¦â¦

Weight Loss Myth # 15

I canât do it, I have tried many times and have failed.

Weight Loss Truth: The great Henry Ford once said "Whether you think you can, or you think you canât- youâre right.â"â¦â¦It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back upâ¦. you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragement is to losing weight as is a piece of fried chicken to a vegetarianâ¦â¦they DO NOT go hand in hand.

These tips are courtesy of my friends at Reinventing Aging. They have a new program called Fat Loss for Grownups that expands on the list above. Click here for their free video.

Not too long ago I sent you an email regarding an amazing blueprint for success, and the response has been phenomenal.

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The Shocking Truth about Dietary Fats and Saturated Fats

2013-12-16T04:52:00.000-05:00

The Shocking Truth about Dietary Fats and Saturated Fats
You've been deceived into thinking that saturated fats square measure dangerous for you, however let's cross-check some facts below...

Iâll preface this text by voice communication that it'll facilitate if you have got associate degree open mind and settle for that a number of these facts square measure a slap within the face to correctness nutrition during this day and age wherever fats square measure chastened by several doctors, health "experts", and also the mass media.

To start, intake associate degree adequate provide of healthy dietary fats is vitally vital to your overall health. Fats square measure one {in all|one amongst|one in every of} the most parts in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes can proceed unremarkably.

On the opposite hand, if you eat unreal, heavily processed, with chemicals altered fats (damaged fats) that square measure found in most processed foods, your cellular perform are impaired as these broken fats become a part of your cell membranes, the body can ought to work more durable to control properly, and chronic diseases will develop.

In addition, healthy dietary fats square measure necessary for optimum endocrine production and balance among the body and square measure thus essential for the muscle building and fat burning processes. different vital functions that dietary fats play during a healthy body square measure aiding victuals and mineral utilization, protein regulation, energy, etc.

I cringe whenever I hear thus known as "health experts" suggest restriction of dietary fat, claiming that a diet is that the key to physiological condition, weight loss, and bar of chronic diseases. Restriction of anyone macronutrient (protein, carbs, or fat) in your diet works against what your body wants and might solely cause issues.

All 3 basic macronutrients serve vital functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one among the leading fats researchers within the world, notes in many of her books and articles, there's little true scientific proof supporting the assertion that a high fat diet is dangerous for United States of America.

For example, if these thus known as "health experts" that admonish fat square measure correct, and a diet is that the answer to physiological condition, then why did ancient Pacific Islanders World Health Organization usually obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), stay just about free from cardiopathy, obesity, and different fashionable chronic diseases (that is, till Western dietary influences invaded)?

Also, why did ancient Eskimo populations, overwhelming up to seventy fifth of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), show superior health and longevity while not cardiopathy or obesity?

Why did members of the Nilotic language tribe in continent stay free from chronic diseases and maintain low body fat percentages on diets consisting of enormous quantities of raw milk, blood, and meat? What regarding the Samburu tribe of continent, that grub a mean of five times the number of dietary fat (mostly from raw milk and meat) as overweight, disease-ridden Americans, nevertheless Samburu members square measure lean, healthy, and freed from chronic diseases?

What regarding ancient Mediterranean diets, that square measure renowned to be terribly high in fat in some cases (sometimes up to 50-70% fat), and also are documented to be terribly healthy?

These samples of high fat diets and also the associated glorious health of ancient populations round the world proceed and on, nevertheless it appears that several doctors, nutritionists, and media retailers still ignore these facts and still promote a diet that restricts dietary fat intake.

Well, the matter is that the great fats (the natural unprocessed health promoting fats) have gotten erroneously lumped along in biological process recommendation with the deadly processed fats and oils that compose an oversized share of virtually all processed food that's oversubscribed at your native foodstuff, restaurant, deli, nourishment joint, etc. These deadly processed fats are actually all over and virtually not possible to avoid unless you recognize what to seem for and create sensible selections in what you feed your body with.

Take note that Iâm not recommending following a brilliant high fat diet (although technically this could be a lot of healthy than a high carb diet as long as you select healthy fats).

However, in most cases, active people that exercise on an everyday basis definitely additionally would like adequate provides of healthy carbohydrates for energy and muscle polysaccharide filling further pretty much as good sources of supermolecule for muscle repair. The higher than samples of the high fat diets of ancient populations and their corresponding glorious health were merely to prove the purpose that you simply do not ought to be scared of dietary fats as long as you create healthy natural selections and keep among your daily caloric vary to take care of or lose body fat (depending on your goals).

Following may be a list of a number of the healthiest fatty foods (some can surprise you!) further as a number of the deadliest fatty foods to do to avoid in the slightest degree costs:

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The Healthy Fatty Food Choices:

Coconut fat: Coconut fat is about ninety two saturated fat, nevertheless astonishingly to the majority, is taken into account a really healthy natural fat. The health edges of coconut fat lie its composition of roughly sixty fifth medium chain triglycerides (MCTs). Specifically, regarding five hundredth of coconut fat may be a MCT known as dodecanoic acid, that has terribly potent anti-microbial properties serving to to boost the system. Also, MCTs square measure a lot of simply used for immediate energy rather than being hold on as body fat. copra oil is additionally a superb oil for stir-frying, etc. since saturated fats square measure far more stable and don't oxidize like unsaturated oils once exposed to heat and light-weight, that creates damaging free radicals. the most effective sources of healthy coconut fat square measure organic coconut milk, virgin copra oil (available at http://coconut-info.com), or recent coconut.
further virgin olive oil: vegetable oil is about seventy one monounsaturated, 16 PF saturated, and thirteen unsaturated. select âextra virginâ vegetable oil, that comes from the primary pressing of the olives and has higher quantities of antioxidants. in contrast to most different oils on grocery shelves, further virgin vegetable oil isn't extracted with the utilization of harmful industrial solvents and is one among your healthiest selections for liquid oils. strive creating your own dressing by commixture atiny low quantity of vegetable oil with vinegar. this is often healthier than most store bought dish dressings, that square measure sometimes created with extremely processed and refined (chemically damaged) soyabean oil extracted with industrial solvents.
Dark, dark chocolate (>70% cocoa): The Theobroma cacao may be a terribly targeted supply of antioxidants and accountable for a part of the health good thing about bittersweet chocolate. The fat portion of the Theobroma cacao (cocoa butter) may be a healthy natural fat, composed of roughly fifty nine saturated fat (mostly healthy lipid acid), thirty eighth monounsaturated fat, and three fat. Iâll limit the outline of healthy chocolate to solely dark dark chocolate with >70% cocoa content. Most milk chocolates square measure solely regarding half-hour cocoa, and even most dark chocolates square measure solely regarding fifty fifth cocoa, deed the rest of these merchandise composed of high amounts of sugar, milk fat, corn sweeteners, etc. explore for a high quality bittersweet chocolate that lists its cocoa content like Chocolove further Dark (77%) or Dagoba new phase of the moon (74%), that contain principally cocoa and extremely very little sugar. confine mind that though bittersweet chocolate is a healthy treat, it's still calorie dense, thus keeping it to merely a sq. or 2 may be a sensible plan.
Avocados or guacamole: The fat in avocados (depending on wherever theyâre grown) is about hr monounsaturated, twenty fifth saturated, and 15 August 1945 unsaturated. Avocados square measure a really healthy natural food that gives several nutrients, fiber, and healthful fats, whereas adding a chic flavor to any meal. strive sliced avocado on sandwiches or in salads or use dip in wraps, sandwiches, or quesadillas.
High fat fish like wild salmon, sardines, mackerel, herring, trout, etc.: as regards to any fish or food square measure sensible sources of natural polyunsaturated fatty acid unsaturated fats, however the upper fat fish listed higher than square measure the most effective sources of omega-3âs. thanks to the novel switch to the next proportion of omega-6 fatty acid unsaturated fats like soyabean oil, corn oil, Carthamus tinctorius oil, etc. in our food provide throughout the center of the twentieth century, the common western diet is presently means too high in omega-6âs compared to omega-3âs, that wreaks mayhem in your body. this is often wherever sensible polyunsaturated fatty acid sources like high fat fish, walnuts, and flax seeds will facilitate bring you back to an improved quantitative relation of omega-6/omega-3. I additionally suggest malacostracan crustacean Oil, that has been shown to probably have even a lot of health edges than customary animal oil
dotty (any and every one - walnuts, almonds, peanuts, cashews, macadamias, etc.): dotty square measure nice sources of healthy unprocessed fats further as minerals and different trace nutrients. Macadamias, almonds, and cashews square measure nice sources of monounsaturated fats, whereas walnuts square measure a decent supply of unprocessed unsaturated fats (including omega-3âs). try and avoid dotty that square measure stewed in oil. Instead, select raw or dry cooked dotty.
Seeds (sunflower seeds, pumpkin seeds, herb seeds, flax seeds): All of those seeds square measure nice sources of natural unprocessed healthy fats. above all, flax seeds have received lots of attention recently thanks to their high polyunsaturated fatty acid content. However, confine mind that polyunsaturated fatty acid unsaturated fats square measure extremely reactive to heat and light-weight, and susceptible to oxidisation and radical production. Therefore, freshly ground flax seed is that the solely thanks to go. rather than exploitation the shop bought ground flax seed, you'll obtain whole flax seed and use one among those miniature occasional grinders to grind your own flax seed. strive grinding recent flax seed into your yoghurt, cereal, or maybe your dish. If youâre employing a flax oil, certify itâs a cold-pressed oil during a light-proof cold instrumentation, and use it up among a couple of weeks to stop it from going rancid. ne'er cook with flax oil!
The fat in organically raised, unconfined animals: this is often wherever the majority are misinformed by the mass media. animal material is inherently sensible for United States of America, that is, if it came from a healthy animal. men have thrived on animal fats for thousands of years. the matter is, most mass made animal merchandise nowadays don't return from healthy animals. they are available from animals given many antibiotics and finished up with hormones and fed un-natural feed. the answer is to decide on organically raised, unconfined meats, eggs, and dairy. At now, the worth continues to be to a small degree higher, however as demand grows, the costs can return down. I've found an unbelievable web site that truly offers unconfined grass-fed meats delivered right to your step at terribly cheap costs. Believe me, it's extremely laborious to seek out grass fed meats at any grocery stores, thus i used to be happy to seek out this web site.

The Deadly Fatty Foods:

alter oils (trans fats): These square measure industrially made with chemicals altered oils subjected to very air mass and temperature, with supplemental industrial solvents like dissolver for extraction, and have a metal catalyst supplemental to push the bogus chemical process, followed by bleaching and deodorizing agentsâ¦..and somehow the authority still permits this crap to pass as food. These oils arenât even warrant your lawnmower, a lot of less your body! Theyâve been connected to fleshiness, cardiopathy, diabetes, cancer, and more. Even little quantities are shown in studies to be dangerous. If you care regarding your health, check the ingredients of everything you get, and if you see partly alter oils of any kind, margarine, or shortening, defend yourself and your family by selecting one thing else.
Refined oils: notwithstanding the oils aren't alter, most oils on your grocery shelves square measure refined, even most of the thus known as âhealthyâ canola oils. Most refined oils still endure the extreme temperature, air mass, solvent extraction, bleaching, and deodorizing processes. something labeled edible fat, soyabean oil, corn oil, oil, Carthamus tinctorius oil, and even several canola oils are broken by this processing method (unless they assert "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a typically unhealthy product. note that the explosion of cardiopathy within the middle of the twentieth century coincides quite nicely with the fast increase within the use of alter and refined oils within the food provide.
something deep fried: together with pancake chips, potato chips, tater, donuts, deep-fried chicken, chicken nuggets, etc. All of this crap should not even pass as real food in my opinion!
milk fat - Milk fat may be a terribly healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is understood to possess higher quantities of healthy fats like conjugated polyunsaturated fatty acid (CLA) and polyunsaturated fatty acid fatty acids compared with grain fed cows. ancient populations round the world have thrived in good health whereas overwhelming vast quantities of raw, non-pasteurized, non-homogenized, full fat dairy farm merchandise. Once again, food process ruins a decent issue by pasteurizing and homogenizing milk fat, rendering it doubtless dangerous within the flesh. sadly, you'll notice it virtually not possible to seek out milk within the United States of America unless you in person understand a farmer. look at http://www.realmilk.com for a lot of data on the advantages of milk and to seek out out if itâs offered close to you. As another, refined dairy farm merchandise like yoghurt have a minimum of had helpful microorganisms supplemental back to them creating them higher for you. Realistically, since you almost certainly wonât notice milk, protruding to milk is that the best choice to avoid the milk fat. If you employ butter for cookery, your best choice is grass-fed butter.

How to lose belly fat ( Clic Here For More Information )

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2013-11-14T16:26:00.000-05:00

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MyShedPlans Review 3

2013-09-17T11:52:00.001-04:00

My Shed Plan is a complete guide that explains how you can build a beautiful shed from scratch. Ryan Henderson the writer of the book has given detailed blueprints and step by step instructions that even a beginner can follow. Shed builders can choose from 12,000 shed plans and woodworking patterns.

Once you sign up you will receive the entire package instantly in the Membersâ Area via downloads. There are easy to follow instructions provided in the membersâ area just in case you have never downloaded anything from the internet before. After making the purchase you will get all the shed plans and woodworking blueprints within 5 minutes. This means that you get the product for a lower price as there are no shipping costs. However, if you prefer buying the CD then you can buy that and it will be sent to you via mail.

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Some of the plans include a Garden bench, How to Build a Fence, Dog Kennel, Making an Easy Arbor,â, Swing Pet, Nursery Wagon, Doghouse Plans, Outdoor Fireplaces, Feed Cart, Storage Shed for Pesticide and a lot more.

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My Shed Plans Review 1

2013-09-13T12:51:00.001-04:00

MyShedPlans Review 1
My Shed set up may be a complete guide that explains however you'll be able to build a fine looking shed from scratch. Ryan Henderson the author of the book has given careful blueprints and step by step directions that even a beginner will follow. Shed builders will make a choice from twelve,000 shed plans and woodwork patterns.

Once you register you'll receive the complete package instantly within the Members' space via downloads. There ar simple to follow directions provided within the membersâ space simply just in case you have got ne'er downloaded something from the net before. when creating the acquisition you'll get all the shed plans and woodwork blueprints among five minutes. this suggests that you just get the merchandise for a lower cost as there aren't any shipping prices. However, if you favor shopping for the CD then you'll be able to obtain that and it'll be sent to you via mail.

Woodworking are often time overwhelming however creating the correct plans takes even longer. My Shed Plans Elite give you a good vary of style to settle on from and once you have got the planning you'll be able to construct your shed nicely and it'll take less quantity of your time to make it. It keeps all things easy. The aim of My Shed Plans is to form woodwork a fun activity for you. Once you follow Ryan Hendersonâs directions creating shed are a less time overwhelming and additional fun issue to try and do.

Some of the plans embrace a Garden bench, a way to Build a Fence, Dog Kennel, creating a straightforward Arbor,", Swing Pet, Nursery Wagon, Doghouse Plans, outside Fireplaces, Feed Cart, Storage Shed for chemical and lots additional.

My Shed Plans Elite provides plans for garages and outbuildings too. you'll be able to learn to make massive Garage, Elevated wood Bin, tool Storage cupboard, Garden Windmill, etc. Itâs a book that permits you become associate degree knowledgeable woodsman and complete comes in so much less time than you accustomed.

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My Shed Plans Elite can make a case for everything intimately and you donât ought to worry concerning running out of concepts any longer. My Shed Plans Elite package comes with a pair of bonuses. the primary one is concerning foundation, roofing and therefore the second is concerning woodwork secrets and contains tips and tricks which will prove terribly helpful. the entire worth of My Shed Plans Elite is 47$ and there's a a refund guarantee just in case you are feeling like returning the book. Whatâs additional, you retain the bonus books that you just get with it.

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MyShedPlans Review 1

2013-09-13T11:36:00.001-04:00

MyShedPlans Review 1

My Shed Plan is a complete guide that explains how you can build a beautiful shed from scratch. Ryan Henderson the writer of the book has given detailed blueprints and step by step instructions that even a beginner can follow. Shed builders can choose from 12,000 shed plans and woodworking patterns.

Once you sign up you will receive the entire package instantly in the Members' Area via downloads. There are easy to follow instructions provided in the membersâ area just in case you have never downloaded anything from the internet before. After making the purchase you will get all the shed plans and woodworking blueprints within 5 minutes. This means that you get the product for a lower price as there are no shipping costs. However, if you prefer buying the CD then you can buy that and it will be sent to you via mail.

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MyShedPlans.com Review

2013-09-13T09:34:00.001-04:00

MyShedPlans.com Review 2

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My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

2013-09-10T13:36:00.000-04:00

My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

In most of my Lean-Body Secrets Newsletters, i prefer to supply a healthy snack or meal direction that not solely is delicious and healthy, however conjointly helps to induce you nearer thereto hard-body look that everybody is craving for, whereas conjointly a lot of significantly, rising your health for keeps. during this article, i would wish to provide you with healthy food ideas in an exceedingly completely different means. This time, I patterned i'd simply provide you with some ideas of what I stock my electric refrigerator and cupboards with.

Remember, if you do not have junk round the house, you are less doubtless to eat junk! If all you've got is healthy alimental foods round the house, you are forced to create sensible selections. Basically, it all starts with creating sensible selections and avoiding temptations after you create your food market trip. currently these square measure just a few of my personal preferences, however maybe they're going to provide you with some sensible ideas that you're going to relish.

Some of these are obvious healthy selections, like fruits and veggies... however, others on this page i feel can surprise you!

Alright, therefore let's begin with the electric refrigerator. Each week, I try and certify i am loaded up with a lot of styles of contemporary vegetables. throughout the season, I solely get native turn out, however clearly in winter, I even have to resort to the turn out at the food market. Most of the time, I certify I even have many vegetables like onions, zucchini, spinach, contemporary mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I conjointly wish to hack some lean chicken or turkey sausage (make guaranteed to explore for nitrate & radical free) or grass-fed bovid sausage into the eggs, at the side of some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses once I will realize them).

By the means i am talking concerning whole eggs, NOT egg whites. continually keep in mind that the vitellus is that the most alimental and nutrient dense a part of the egg, therefore solely uptake egg whites is like discard the simplest half... and no, it isn't dangerous for you due to the cholesterin... whole eggs really raise your sensible cholesterin. try and get free vary organic eggs for the simplest quality. Here's a complete article I did on the subject of whole eggs vs egg whites.

Coconut milk is another staple in my electric refrigerator. i prefer to use it to combine in with smoothies, oatmeal, or food for a fashionable, creamy style. Not solely will coconut milk add a fashionable, creamy style to plenty of dishes, however it is also choked with healthy saturated fats. Yes, you detected Maine right... I aforementioned healthy saturated fats! ...Healthy saturated fats like medium chain triglycerides (MCTs), specifically Associate in Nursing MCT referred to as saturated fatty acid, that is vitally vital for your system.

If the concept of healthy saturated fats is foreign to you, look at my article concerning why saturated fat isn't as dangerous as you're thinking that.

See What 7 odd foods that kill your stomach fat ( Clic Here For More Information )

Back to the electric refrigerator, another staples:

Walnuts, pecans, almonds - delicious and nice sources of healthy fats. try and get raw crackers if doable because the cooking method will oxidize a number of the unsaturated fats in some kinds of crackers creating those broken fats slightly a lot of inflammatory. Overall, crackers square measure still healthy although they're roast, however raw crackers square measure optimum.
pot cheese, cheese cheese, and food (grass-fed and organic if possible) - i prefer to combine bungalow or cheese cheese and food along with shredded crackers and berries for a good mid-morning or mid-afternoon meal.
Chia seeds and/or hemp seeds - I add these extremely alimental seeds to food, smoothies, or salads for a good nutty style and various omega-3 fatty acid fatty acids and vitamins and minerals. do not use pre-ground versions of those seeds because the omega-3 fatty acid unsaturated fats square measure extremely unstable and liable to oxidisation, making high levels of free radicals if you employ pre-ground seeds. No grinding is critical to properly digest these seeds.
Whole eggs - one amongst natures richest sources of nutrients (and keep in mind, they increase your sensible cholesterin therefore stop fearing them).
condiment - I try and get inventive and take a look at a number of the exotic styles of salsas.
Avocados - love them...plus a good supply of healthy fats, fiber, and alternative nutrients. attempt adding them to wraps, salads, or sandwiches.
Butter - don't think the naysayers; butter adds nice flavor to something and might be a part of a healthy diet... simply keep the number little as a result of it's calorie dense... and ne'er use oleo, unless you would like to assure yourself a heart failure. most significant -- opt for organic butter solely, since pesticides and alternative harmful chemicals accumulate within the fat of the milk that is employed for butter, therefore selecting organic helps avoid this drawback. Also, opt for grass-fed (pastured) butter if you'll realize it because it can contain higher levels of healthful omega-3 fatty acid fats and also the fat-burning conjugated linolic acid (CLA).
Nut butters - Plain previous paste has gotten somewhat previous on behalf of me, therefore i purchase inventive and blend along almond butter with pecan butter, or maybe cashew butter with macadamia tree butter...delicious and unbeatable nutrition! employing a form of nut butters provides you a broader vary of vitamins and minerals and alternative micronutrients, and provides you selection rather than boring previous paste all the time.
Leaf lettuce and spinach at the side of chopped carrots - for salads with dinner.
Home-made sauce - exploitation oleoresin vinegar, spices, additional virgin vegetable oil, and Udo's alternative oil mix. this is often far better than store bought sauce that principally use extremely refined canola or vegetable oil (canola and vegetable oil square measure each terribly inflammatory within the body). Here's a writing showing why to ne'er use factory-made dish dressings.
up grain bread for infrequent use -- My personal belief from years of nutrition analysis is that we tend to're not extremely meant to consume the huge quantities of grains (not even whole grains) that we kill this present day and age... atiny low quantity could also be okay, however our organic process systems square measure still primarily custom-made to a hunter/gatherer form of diet with solely a really bit of grains, thus I try and solely have breads and alternative grain-based foods on cheat days.
Rice bran - If we're progressing to have some grain-based food, we'd additionally have the foremost nutrient dense half, and rice bran is one amongst those elements, since it includes the germ of rice too. Rice bran is loaded with vitamins and minerals however while not the massive quantity of starch calories that rice has... and it really adds a pleasant very little nutty, fresh style to food or smoothies, or are often additional once baking to feature nutrients and fiber to the direction.

Some of the staples within the freezer:

Frozen berries - throughout the native season, I solely get contemporary berries, however throughout the opposite ten months of the year, I continually keep a offer of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to feature to high fiber cereal, oatmeal, pot cheese, yogurt, or smoothies. I conjointly get frozen goji berries typically for somewhat "exotic" selection.
Frozen fish - i prefer to do one or two completely different sorts of fish weekly. There square measure such a lot of varieties out there, you ne'er ought to get bored. simply certify to continually opt for wild fish rather than farmed versions, because the omega-3 fatty acid to omega-6 fatty acid balance is far healthier in wild fish. Also, as this text shows, there square measure some doable alternative health problems with farmed fish.
Frozen chicken breasts - terribly convenient for fast|a fast} addition to wraps or chicken sandwiches for quick meals.
Grass-fed steaks, burgers, and ground beef: Grass-fed meats are shown to own as high as, or maybe higher levels of omega-3 fatty acid fatty acids than salmon (without the mercury). Also, grass-fed meats have a lot of higher levels of fat-burning and muscle-building conjugated linolic acid (CLA) compared to typical grain-fed beef that you're going to realize at your food market. I recently found a superb on-line store wherever I obtain all of my grass-fed meats currently (they even deliver right to your door in an exceedingly sealed cooler) - WWW.healthygrassfed.2ya.com
Frozen buffalo, ostrich, venison, and alternative "exotic" lean meats - yea, I know...I'm weird, however I will tell you that these square measure a number of the healthiest meats around, and if you are serious a few lean healthy body, these kinds of meats square measure far better for you than the mass made, hormone-pumped beef, chicken, and pork that is oversubscribed at the most grocery stores.
Frozen veggies - once more, once the season is over and that i will now not get native contemporary turn out, frozen veggies square measure the simplest possibility, since they typically have higher nutrient contents compared to the contemporary turn out that has been shipped thousands of miles, sitting around for weeks before creating it to your dining table.

Alright, currently the staples in my cabinets:

numerous antioxidant-rich teas - inexperienced, oolong, white, shrub (red tea) square measure a number of the healthiest. one amongst my newest favorite teas is yerba mate, that could be a south yank tea that's loaded with antioxidants and alternative nutrients. I've found some delicious yerba mate mixes like chocolate yerba mate, mint mate, raspberry mate, etc.
Oat bran and steel cut oats - higher fiber than those very little packs of instant oats, that square measure generally loaded with sugar. If i am making an attempt to scale back body fat and obtain additional lean, I create most of my breakfasts supported eggs and veggies and bovid sausage, however if i am on a muscle building part, I increase sugar intake and use a lot of oat bran and oatmeal.
the sole healthy oils I even have in my cupboards square measure virgin vegetable oil and further virgin vegetable oil. macadamia tree oil might also be an inexpensive alternative as long as it isn't "refined". however apart from that, all "vegetable oils" (which is sometimes soy and corn oil) square measure total junk and extremely inflammatory. ne'er use soy or corn oils! conjointly, continually avoid vegetable oil, as there's nothing healthy concerning vegetable oil, despite the deceptive promoting claims by the vegetable oil business.
Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a instrumentation within the electric refrigerator when gap.
rice and alternative higher fiber rice - ne'er rice
Tomato sauces - delicious, and as i am certain you've got detected 1,000,000 times, they're a good supply of carotenoid. simply be careful for the brands that square measure loaded with nasty high ketohexose syrup. you furthermore mght need to create certain that the pasta sauce is created with vegetable oil rather than unhealthy vegetable oil or canola oils. conjointly get tomato sauces in glass jars rather than cans, as canned tomatoes square measure notoriously high within the dangerous chemical, bisphenol-A (BPA) owing to the acidic leach of BPA from the will lining.
Stevia - a natural non-caloric sweetener, that is a superb various to the nasty chemical-laden artificial sweeteners like sweetener, saccharine, and sucralose.
Raw honey - higher than processed honey... higher quantities of helpful nutrients and enzymes. Honey has even been tested in studies to boost aldohexose metabolism (your potency in process carbohydrates). i take advantage of atiny low teaspoon each morning in my teas. Yes, i do know that even honey is pure sugar, however a minimum of it's some biological process edges... and let's be real, a teaspoon of healthier raw honey is just five grams of carbs... definitely nothing to stress concerning, and a much better alternative than sweetening.
Organic REAL syrup - none of that top ketohexose syrup kinswoman Jemima crap...only real syrup are often thought-about real food. the sole time i actually use this (because of the high sugar load) is additional to my post-workout smoothies to sweeten things up Associate in Nursingd conjointly elicit an endocrine surge to push nutrients into your muscles to assist muscle recovery.
Organic nonsweet chocolate - i prefer to combine this into my smoothies for an additional jolt of antioxidants or create my very own low-sugar hot cocoa by intermixture chocolate into hot milk with stevia and one or two unfrozen chocolate chunks (delicious!).
Cans of black or urinary organ beans - i prefer to feature one or two scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans square measure amazingly one amongst the simplest sources of youth enhancing antioxidants! Did you recognize that black beans and urinary organ beans have a lot of antioxidants than blueberries...it's true!
chocolate (as dark as doable - ideally quite 70-75% cocoa content) - this is often one amongst my treats that satisfies my appetence, and provides various antioxidants at an equivalent time. It's still calorie dense, therefore I keep it to simply 1-2 little squares when a meal... however that's enough to try to to the trick, therefore i do not want i would like to travel out and obtain cake and course} to satisfy my dessert urges.

Lastly, another issue that is exhausting to travel wrong with could be a sensible form of contemporary fruits and berries. The staples like bananas, apples, oranges, pears, peaches square measure sensible, however i prefer to even be somewhat a lot of daring and embody things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries square measure a number of the foremost nutrient and antioxidant-dense fruits you'll eat.

Well, I hope you enjoyed this special inspect my favorite lean body meals and the way I stock my cupboards and electric refrigerator. Your tastes square measure in all probability quite completely different than mine, however hopefully this gave you some sensible ideas you'll use next time you are at the food market wanting to refill a healthy and delicious pile of groceries.

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My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

2013-09-10T11:19:00.001-04:00

My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.

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

Some of these will be obvious healthy choices, such as fruits and veggies... however, others on this page I think will surprise you!

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to chop up some lean chicken or turkey sausage (make sure to look for nitrate & nitrite free) or grass-fed bison sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... whole eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality. Here's an entire article I did on the topic of whole eggs vs egg whites.

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

If the idea of healthy saturated fats is foreign to you, check out my article about why saturated fat is not as bad as you think.

Back to the fridge, some other staples:

Walnuts, pecans, almonds - delicious and great sources of healthy fats. Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal.
Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
Chia seeds and/or hemp seeds - I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals if you use pre-ground seeds. No grinding is necessary to properly digest these seeds.
Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
Salsa - I try to get creative and try some of the exotic varieties of salsas.
Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack. Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem. Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA).
Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
Home-made salad dressing - using balsamic vinegar, spices, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body). Here's an article showing why to NEVER use store-bought salad dressings.
Sprouted grain bread for occasional use -- My personal belief from years of nutrition research is that we're not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age... a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains, therefore I try to only have breads and other grain-based foods on cheat days.
Rice bran - If we're going to have some grain-based food, we might as well have the most nutrient dense part, and rice bran is one of those parts, since it includes the germ of brown rice too. Rice bran is loaded with vitamins and minerals but without the large amount of starch calories that rice has... and it actually adds a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking to add nutrients and fiber to the recipe.
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Some of the staples in the freezer:

Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies. I also get frozen goji berries sometimes for a little "exotic" variety.
Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish. Also, as this article shows, there are some possible other health issues with farmed fish.
Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
Grass-fed steaks, burgers, and ground beef: Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of fat-burning and muscle-building conjugated linoleic acid (CLA) compared to typical grain-fed beef that you'll find at your grocery store. I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.2ya.com
Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef, chicken, and pork that's sold at most grocery stores.
Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

Various antioxidant-rich teas - green, oolong, white, rooibos (red tea) are some of the healthiest. One of my newest favorite teas is yerba mate, which is a south american tea that is loaded with antioxidants and other nutrients. I've found some delicious yerba mate mixes such as chocolate yerba mate, mint mate, raspberry mate, etc.
Oat bran and steel cut oats - higher fiber than those little packs of instant oats, which are typically loaded with sugar. If I'm trying to reduce body fat and get extra lean, I make most of my breakfasts based on eggs and veggies and bison sausage, but if I'm on a muscle building phase, I increase carbohydrate intake and use more oat bran and oatmeal.
The only healthy oils I have in my cabinets are virgin coconut oil and extra virgin olive oil. Macadamia oil may also be a reasonable choice as long as it's not "refined". But other than that, all "vegetable oils" (which is usually soy and corn oil) are total junk and very inflammatory. Never use soy or corn oils! Also, always avoid canola oil, as there is nothing healthy about canola oil, despite the deceptive marketing claims by the canola oil industry.
Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a container in the fridge after opening.
Brown rice and other higher fiber rice - NEVER white rice
Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup. You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining.
Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates). I use a small teaspoon every morning in my teas. Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about, and a better choice than refined sugar.
Organic REAL maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles to aid muscle recovery.
Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks (delicious!).
Cans of black or kidney beans - I like to add a couple scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants! Did you know that black beans and kidney beans have more antioxidants than blueberries...it's true!
Dark chocolate (as dark as possible - ideally more than 70-75% cocoa content) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just 1-2 small squares after a meal... but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

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Most Popular craft Crafts and comes to try to to

2013-09-10T10:27:00.000-04:00

Most Popular craft Crafts and comes to try to to

Is it finally time for the yearly vacation? it is often terribly onerous to attend for the holiday to require place however currently it's finally here and you have hopefully got lots of time for fun things. a awfully smart factor with having a vacation is that you simply can have a while for woodwork plans that you simply haven't got time for once you are operating.

Have you got any woodwork plans that you simply would love to appear nearer into currently once you are free from work? {you can|you'll|you may} have time to complete a minimum of one in every of them throughout some time off and that i will virtually guarantee that you simply will feel terribly glad once you've got finished one in every of your dream comes. this can be one thing you are doing for yourself, not for Associate in Nursing leader which sometimes feels excellent.

Have you continually needed to make a cradle for your freshly born child? Well, now could be the correct time to try to to it if you would like it to ever happen. {this is|this is often|this will be} a good woodwork arrange and it can stay a long memory for you likewise as your kid. confirm to pay the maximum amount time PRN on this project, do not rush things since the result are far more satisfying if you are careful and do everything properly.

Would you prefer to make a pleasant trying armchair for your recent grandma? that is a good thought and you ought to undoubtedly plow ahead and get laid immediately if this can be one thing you've got continually needed to try to to. It will take a while however you've got most likely got many weeks vacation to pay on the project. simply imagine however happy grandparent are after you show her the new armchair you've got engineered for her.

Would you prefer to make a brand new shed within the garden wherever {you will|you'll|you'll be able to} place all of your playing equipment? There area unit lots of nice woodwork plans on-line that you simply can get galvanized by just in case you'd wish to construct a shed. this can be a good factor to make since you may have space for different things than your playing instrumentation likewise.

Would you prefer to construct a brand new table for the kitchen? I bet your married person would be terribly happy if you gave her a brand new table once your vacation is over. that is a woodwork arrange price considering. a brand new rocker is another factor might|that would|that might} be nice to own within the front room wherever you or a friend of yours could sit and browse. Another nice different once you are making an attempt to decide on one woodwork commit to begin with would be to make an outsized new dog yard.

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My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

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