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Archives for November 2016

Who doesn’t love butter?

This block of yellowy goodness that literally melts in your mouth and gives that sweet flavor we all adore.

So many people are cutting this food out of their diet because it is a well-known fact. Some people will avoid butter at all costs, using every alternative out there. But should butter be held at arm’s length and cut completely out of our diet? It has always been connected to obesity and an unhealthy diet, but just how true is this?

If you have been following us or are on one of our Custom Meal Plans, then you know we use grass-fed butter all the time. It is even one of our go-to fats. The truth is, real butter can actually be healthy for you… in moderation, of course.

The truth is, real butter can actually be healthy for you… in moderation, of course. Butter, when consumed in moderation, can have plenty of health benefits and help prevent some diseases.

In this post, you’ll see:

  • What butter really is and how to choose the best kind
  • Top 3 benefits of consuming butter
  • How to know how much butter you should consume

We All Know What Butter Is… Right?

People have been consuming butter for thousands of years (the earliest reference being 4,500 years old) and only recently has it been demonized for its saturated fat. Saturated fat has been blamed for being the cause of heart disease, but recent studies show that this isn’t the case (1, 2, 3)

⚡ Related: Learn the difference between good fat and bad fat

Butter is milk fat or butterfat, that is made by churning fresh or fermented milk or cream. The process separates the butterfat from the buttermilk and comes from the milk of cows, sheep, goats, buffalo, and yaks.

Butter can be full of vitamins and minerals and can provide a whole host of benefits for the person who is consuming it. But not all butter is created equal.

The best butter, the kind that we use, is grass-fed butter. Not only does this butter taste the best, but it is much more nutritious than butter produced from conventional cows.

Grass-fed butter comes from grass-fed cows. This means that it is made from cows that graze on grass, rather than being fed corn and soy grain like conventional cows. Grass is the natural diet of cows, and so, cows that graze on grass are normally healthier, making the dairy products and meat more nutritious.

Even though butter is a dairy product that usually is sourced from cows, it does not contain the same elements that are found in milk, which can make milk difficult to digest. Unlike milk, butter does not contain lactose, which is known for causing inflammation in some people. It also contains only trace amounts of casein.

Grass-fed butter is even higher in Omega-3 Fatty Acids, known for having its own blocks of benefits, such as cancer prevention and a lower risk of diabetes and metabolic syndrome (4, 5).

What Are The Benefits of Grass-Fed Butter?

Grass-fed butter is actually a good type of fat and is a source of many heart-healthy nutrients.

Here is a list of just how beneficial grass-fed butter can be:

  • Rich in Vitamins and Minerals:

Butter is full of vitamins A, E, D3, and K2.

Vitamin K2 is something that most people on a western diet are actually deficient in. This vitamin is needed to give calcium to your teeth and bones. Vitamin K2 works with vitamin D3 to remove the excess calcium out of the bloodstream, keeping it out of the areas of the body, such as the heart and brain, where it can cause premature death. Poor calcium metabolism can also lead to the development of kidney stones, gallstones, osteoarthritis, and calcium plaques in the heart (6).

Grass-fed butter, compared to butter from more conventional cows, is a much richer source for obtaining vitamin K2.

The reason that grass-fed butter has so much more K2 than conventional butter is that grass-fed cows graze on grass that is rich in K1, which is then converted into K2.

  • Lowers Your Chances of Heart Disease: 

A study in the American Journal of Clinical Nutrition found that people who ate grass-fed butter were much less likely to have a heart attack. In fact, people who ate more grass-fed butter were 49% less likely to die of a heart attack that people who barely ate any (7).

And, as mentioned above, butter contains vitamin K, which can help protect against coronary heart disease (8).

  • Improves Cholesterol:

Recent studies have questioned the association of saturated fats, such as butter, and heart disease, even suggesting that it may play a part in improving cholesterol when eaten in moderation (9, 10).

  • Increases Metabolism:

Due to the amount of short and medium chain fats that are found in butter, studies show that butter can actually lead to an increase in satiety and increase your body’s ability to burn fat (11, 12).

Butter also contains the 4-carbon fatty acid, butyrate. A 2009 study showed the fatty acid butyrate prevented weight gain in laboratory mice on an unhealthy diet by reducing their food intake and increasing energy expenditure (13). In humans, it has been proven to be anti-inflammatory and to protect the digestive system (14, 15, 16).

In fact, butter has even been associated with a lower risk of obesity. A 2013 study published in the European Journal of Nutrition shows that not only does dairy fat not contribute to obesity or cardiometabolic risk, but rather consuming dairy fat, such as butter, is associated with lower obesity risk (17).

So This Means I Can Eat All The Butter I Want, Right?

Not so fast…

Grass-fed butter is healthy and has many benefits, but that does not mean that it is good in large quantities. Too much butter can unhealthy and have adverse affects on the body.

As with many of the things we consume, butter should be consumed in moderation, as the benefits only go so far.

While butter may have its benefits, it is high in calories and therefore is another reason it should be limited. One tablespoon of unsalted butter can have just over 100 calories. It is almost pure fat and therefore is not meant to be eaten in large amounts.

Butter is best served to compliment food or as a way of preparing food, and a healthy fat should make up no more than 10% of your diet.

To make sure you are getting in the right about of butter, and other healthy fats can be difficult. You want all the benefits without overdoing it and devastating your goals.

This is what is so great about our Custom Meal Plans, which have helped over 40,000 people all over the world figure out how to get their nutrition to work for them. Whether you want to know how much butter to include in your diet, or you just want to be able to get to your goals in the fastest way possible. Custom Meal Plans are designed around your wants, needs, and goals, getting you to your health goals fast.

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Thanksgiving has once again come and gone, and hopefully, you gave yourself the time and permission to indulge in the Thanksgiving feast with the people that you love. But now that the day is over, it is time to get back on track, eat clean and for your goals. One of the first places you should start is by trying to get rid of any toxins that may be sitting in your body.

In fact, this is something that we recommend you do on a daily basis and not just after straying from your diet.

When most people think of a detox, they think of a juice cleanse or cutting out foods, but really, it is just a system of cleaning out your system, whether those toxins are from the air that we breathe, the processed food we’ve been eating, or maybe even toxins from a past of drug addiction.

Removing your toxins and treating your body right with clean foods can help you live happier and healthier, as well as lose weight and have more energy.

Your body is an excellent cleansing system that removes most toxicity from your body. It has been fine-tuned to remove much of the toxins we ingest through the digestive system, as well as by sweating them out.

But no matter how good our bodies are at removing toxins, it doesn’t get all of them, and some remain behind, such as heavy metal toxins, BPA, and phthalates (1, 2)

Studies show the risk of illnesses such as neurocognitive, metabolic, autoimmune and cardiovascular disease regarding toxins (3).

How Can I Get Rid of Toxins?

There are different types of detoxes and, as mentioned, the ones that people usually think of are the juice cleanses or starvation diets, as they try to give their organs a break from digestion.

But a real detox isn’t something you just do now and then and this is because some toxins can take a really long time to be released, much longer than the typical fad detox.

But there are more realistic, daily approaches you can do to help keep your system clean and running efficiently.

To begin, you can help keep your body clean by eating cleanly and by eating whole foods, rather than processed. Exercising also helps to detoxify your body, and it promotes sweating and the release of toxins.

All you really need is support for your system for it to do its job at its best.

Foods That Help Your Body Remove Stubborn Toxins 

Organic Spinach, Organic Rockweed, Organic Kale, Organic Broccoli, Organic Coconut Water, Leeks, Asparagus, Parsley Leaf, Garlic and Organic Spiraling.

The fewer toxins that are in your body, the better your body can perform, and you can see an increase in energy levels and your digestive system.

A new supplement, added to your daily routine, can help you detox your body, while also providing you with supporting your digestive health. This new supplement is called Detox Organics and supports an overall healthy system.

Having a body free of toxins, with better digestion and more energy, can lead to more positive things within your life as you push towards your goals with more enthusiasm and a general feeling of wellness.

Click here to get on Detox Organics and keep your body running clean!

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We all have done it. Eaten until our pants buttons popped and then have to take a 4-hour nap to combat our food coma. The holidays notoriously give us leeway to overindulge. And you know what?

It’s ok.

That’s right, it’s ok to overindulge on the holiday. Why? Because you should be spending time loving your family and friends and not worrying about weight loss. One day does not undo all of your hard work. So there is no reason to spend the day beating yourself up over eating too much.

Instead of worrying about how much you are eating, spend time thanking the people in your life for what they bring to it. Spend time reflecting and laughing and being in the moment.

And if you want to indulge without going into a mega food coma, you can follow these few simple reminders when you’re navigating the holiday table.

  1. Load up on your protein and your greens first. Eat your first and second portions of these before you load up on the rest of the food. This ensures you’ll get the needed protein and feel a little bit fuller before you load up on the pie. If you need help getting in your greens, try a supplement like Detox Organics.
  2. Give yourself a 20-minute break before you eat your carbs like stuffing and rolls. Just take a few minute breather to let the protein and greens settle. Then go in for your holiday carbs.
  3. Same goes for dessert. Give yourself another 20-minute break before you go in for dessert, or even better, an hour if you have time to sit and chat instead.
  4. Have your desserts, and if you want more than one, just take smaller portions. But don’t miss out on it.
  5. Don’t take the desserts home for later. Eat it while you’re at the dinner, and if you’re hosting it, make sure it leaves with your guests if you can. That way you’re not carrying over all the foods days after the holidays are over.

These simple steps will help you from entering the food coma most of us find ourselves suffering through for the rest of the day or even the next day. You can still have it all, you can just pace yourself so you actually enjoy it and don’t burst out of these skinny jeans.

Being thankful is what the holidays are about. Embrace them with an attitude of gratitude and you’ll be sure to truly enjoy the holidays with your family and friends.

It’s almost Thanksgiving time! And that means you get to spend time with the people you love and show our gratitude towards the people in our lives. It is also a time for family feasting and if you are looking to provide some healthier dishes this holiday, we wanted to share with you a delicious pumpkin pie recipe that you will be proud to share with your family.

Pie Crust: 

  • 1 1/4 cup raw walnuts
  • 1 cup almond flour
  • 1 cup egg white
  • pinch of salt

Directions:

  1. Preheat oven to 375º
  2. Grind walnuts in a blender until finely ground
  3. Mix all of your ingredients together
  4. Press your mix into a 9″ pie plate
  5. Pierce with a fork around the entire crust to prevent bubbling
  6. Bake for 20-22 minutes until the crust is golden brown
  7. Let cool for 10 minutes

 

Pie Filling: 

  • 1 1/3 cups pumpkin puree
  • 2/3 cups raw walnut halves
  • 1/3 cup raw unsalted cashews
  • 3 eggs
  • 1 egg yolk
  • 1/4 cup honey
  • 1/4 cup maple syrup
  • 1 cup water
  • 1 tsp ginger
  • 1 tsp allspice
  • 1 tsp nutmeg
  • 1/2 tsp cloves
  • 1/2 tsp cardamom
  • 1/4 tsp salt

Directions:

  1. Preheat oven to 350º
  2. Add your walnuts and cashews to your blender until they are finely ground
  3. Add eggs, honey, and maple syrup to your blender and blend for 2-3 minutes or until smooth. (If mixture is too thick for your blender, you can thin it out by adding some water)
  4. Add the remaining ingredients and blend until smooth.
  5. Pour the mixture into your pie shell, which should be nice and cool by now. Use a spoon to spread the mixture until it is smooth and even.
  6. Bake for 40 minutes.
  7. Allow your pie to cool before serving.

 

 

In this post, you’ll see:

  • Why diet failure isn’t your fault
  • What is really going on when you stop losing weight
  • How you can lose weight by increasing calories
  • Ways the quality of your diet matter

You’ve been there.

Following a plan that’s supposed to get you lean.

At first, you drop a few pounds.

You cut calories just about as low as you can handle while battling with intense hunger, and severe cravings, but then for some reason, when that fat that should be shifting – it starts going nowhere.

And you feel desperate, disheartened, and like you’re a dieting failure.

But wait –

It’s NOT Your Fault!

See, that’s the problem with fad diets. These diets say they are designed to get you shredded, strip away stubborn fat and give you the body of your dreams – but they are actually the cause of your lack of progress.

In fact, not only are they sabotaging your results, they’re solely responsible for you rebounding and gaining weight.

Your Body is Adapting

In this world of calorie-counting and cutting portion sizes, it’s easy to believe that simply lowering your calorie intake will result in weight loss, and help you torch body fat.

But this isn’t the case.

In reality, your body adapts and compensates for this low-calorie intake by burning less.

when to eat carbs for weight loss

By slashing your calorie intake, your body descends into survival mode and tries to store everything you eat, meaning you’ll never burn fat.

Here’s how it works –

Eat Less = Burn Less

But the reality is that there is a better way…

Eat More = Burn More

I’m not saying that suddenly switching to a high-calorie diet of donuts, pizzas, and pretzels is going to get you shredded, but eating more nutrient-dense, healthy foods may well be the answer to your fat loss prayers.

By giving it more whole foods, it’s primed to kick your metabolism into overdrive.

How do I know this works?

I was in the same boat.

During my journey where I lost 27 pounds of pure fat, I hit a wall.

That was when I thought that calories were all that mattered, and that low-calorie diets were “the answer.”

But guess what I did…

I started eating MORE calories from MORE whole-foods … and smashed that plateau, eventually reaching 8% body fat.

How to Increase Your Calories to Lose Weight

As much as low-calorie diets are bad news for weight loss, you can’t just double or triple your calorie intake and expect to see progress.

In fact, such a huge jump up will almost inevitably result in a lot of fat gains.

It’s all about increasing your intake slowly and surely, to where your TDEE should be for your goals.

That’s why just jumping up a few hundred calories doesn’t work unless you know the numbers you should be hitting to get to your goal.

There is a precise equation for not only figuring out where you are now, but where you should be and what macro (protein, fats, and carbs) ration is right for you.

If you want a hand with this, check out my custom meal planning service.

best time to eat carbs for muscle growth

It takes all the guesswork out of it, and my team of experts and I ensure that we maximize your calorie intake as you get lighter, leaner, fitter and send your energy levels through the roof.

You’ll be eating the correct amount of calories for your fat loss goals. And, you might just be surprised how much food you are supposed to be eating.

You know what else that means?

No starving on this meal plan!

For details on my world-class meal planning service.

A Higher Quality Diet

Another HUGE point is that the calories you add have to be quality calories.

We’re talking complex carbohydrates like rice, sweet potato, and quinoa. This also includes lean meats and oily fish as well as nuts and seeds. And of course – fruits and vegetables.

These will fuel performance, stoke your metabolism, and contribute to burning more calories.

Moral of the Story…

Food is fuel.

You’re like a car.

Think of your body as a fine specimen of sports car, like a Ferrari or a Lamborghini – you wouldn’t drive one of these beauties around with just dregs left in the gas tank, or full of low-quality fuel, would you?

You should treat your body with the same respect.

To perform at your peak, and allow your body to lose fat, you have to eat enough, and make sure that it’s nutritious wholesome food.
Remember –

Eat more – burn more

And of course –

Be patient.

Stay the course.

And let’s get fit, together.

For extra tips, hints, and a little more on how I’m currently losing fat faster than ever while eating over 3,000 calories per day, check out the video above!

And for help putting it all together, the calories, the right foods, and the right ratio of macros you can get on your own Custom Meal Plan and off your crash diet. Turn your crash diet into fast fat loss and lasting results.

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