Late night snacks can help you lose weight!

lean meat

Many people say that eating before bed is a sure thing to put extra inches around your waist and extra pounds…

In fact, it’s true IF you eat the wrong foods!

The worst thing you can do is stay hungry: sooner or later this will slow down your metabolism, set you into Starvation mode and… you will put on weight and inches by… eating once a day! Sounds familiar?

There are certain foods that you can eat as a late-night snack and they can actually INCREASE your fat loss results! Which are those foods?

Avoid carbs before bed and use slow-digesting high-quality protein or veggies.

Carbohydrates raise the levels of insulin, which slows and stops fat-burning.

Instead, slow-digesting proteins give your body amino acids throughout the night to help you build muscle and lose fat.

Some tips for late night snacks:

  1. White Meat Animal Protein (not red meat or fish) – chicken and turkey – they digest slowly and have a very low insulin release. They also promote the release of glucagon which assists the body in breaking down fat to be burned for energy. Red meat and fish have a significantly higher insulin response so they’re best to avoid in the evening.

  2. Cottage Cheese – very slow digesting. As a protein, it also stimulates glucagon release. Use plain cottage cheese, not flavored varieties with added sugars.

  3. Green Vegetables – they contain virtually no calories, have a lot of fiber and are very filling. You can eat a big bowl of green veggies and it will completely kill your craving!

green veggies

Enjoy! And sleep tight! 🙂

Balancing… calories?

Calorie count

Eat less than you burn and you’ll lose weight – it’s preached as the “be all, end all” of weightloss and it’s completely WRONG.

Truth is, the number of calories you eat is not the only factor that affects your body composition.  In fact, there are at least 5 other factors that need to be considered, including:

1. The thermic effect of the food ingested.  The thermic effect of food (TEF) measures the amount of energy that is required to support the processes of digesting, absorbing, and assimilating food nutrients as well as the energy expended as a result of the central nervous system’s stimulatory effect on metabolism when food is ingested.  Of the three macronutrients, protein carries the highest thermic effect.

2. The fiber content of the food ingested.  Due to its chemical makeup, fiber is classified as a carbohydrate; however, it is unlike other carbohydrates in that it is a mostly indigestible nutrient.  Even though each gram of fiber contains four calories, these calories will remain undigested and will not be absorbed.  Therefore, if one were to consume 300 calories of red beans (a food in which nearly 1/3 of the caloric content is from fiber), approximately 100 of these calories would pass through the intestinal tract undigested.

3. The glycemic and insulin index of the food ingested.  The glycemic and insulin index are scaled numbers that refer to how quickly a particular carbohydrate source enters the bloodstream as sugar and how much insulin is needed to rid that sugar from the bloodstream, respectively.  Generally speaking, there is a positive relationship between the two; that is, the quicker sugar enters the bloodstream, the more insulin is needed to rid that sugar from the bloodstream.  When high levels of insulin are present within the blood, fat burning is brought to a screeching halt, which is anything but desirable for those whose goal is just that.  Get the our #1 trick for automatically lowering the glycemic and insulin index of the food you eat here.

4. The macronutrients present in the food ingested.  Although insulin’s primary function is to shuttle glucose (sugar) into skeletal muscle, it also carries many other nutrients to their respective storage sites; this includes fat.  Since carbohydrate ingestion stimulates a large insulin response and fat ingestion gives rise to blood lipid levels, the two, when consumed together in high levels (especially in the absence of protein), promote the greatest fat storage.

5. The timing of the meals ingested meals.  Ingesting a large amount of carbohydrates before bed spikes insulin, sabotages overnight fat burning, and increases fat storage during sleep.  On the contrary, consuming a great deal of calories early in the day does not bring about this problem; rather, these calories are likely to be used as energy to support daily activities.

As you can see, someone could be eating a relatively small amount of calories daily, but at the same time promoting a great deal of fat storage by:

1) making poor food choices
2) eating carbs and fat together in large amounts without protein, and
3) consuming meals at inopportune times

To illustrate this further, let’s take a look at a recent study conducted by Demling et al which analyzed the diets of 38 police officers.  Demling found that although the officers were consuming a hypocaloric diet (fewer calories than they burn), they all had unhealthy levels of body fat and had been gaining fat mass over the past five years.  If all you had to do to lose fat was consume fewer calories than you burn, then these individuals would be losing fat, not gaining it!  And to confirm the importance of the factors that I previously mentioned, let’s take a look at some of the other things that Demling noted:

  Only 15% of their diet consisted of protein, the macronutrient with the greatest TEF.
  Their diet contained very little fiber.
  Over 50% of their carbohydrate intake was derived from simple sugars, which have very high glycemic and insulin indices.
  The majority of the meals were high in fat and carbs with little protein
•  Over 50% of their calories was consumed right before bed

By now, it should be obvious that fat loss isn’t just a matter of calories in, calories out.

Josh Bezoni

Eat to lose weight and be fit

Food choices

Being hungry sucks. In fact, it’s the #1 reason people struggle to follow diets.

Think about it: When is the last time you “cheated” on your diet when you WEREN’T hungry?


Simply put, the key to sticking with any diet is learning how to control hunger and manage cravings.

And that’s what I’m here to discuss today – my TOP 3 craving-crushing tips to keep you full (and sane) while you keep the fat a-burnin’:

Craving Crusher #1 – Volumize your meals: A 400 calorie meal can be exceptionally filling or extremely unsatisfying depending on the types of foods that make up the meal.

For example, a single Dollar Menu fast-food burger can easily pack home 400 calories. Same for 4 Reese’s Cups.

I don’t know about you, but neither of those items are leaving me “full” and satisfied.

At the same time, a HUGE salad chock full of veggies galore and topped with an ample portion of lean protein such as grilled chicken or fish can be a struggle to finish, while containing even fewer calories.

Want to walk away from every meal feeling full, but without packing on the pounds? The solution is simple: make sure to always choose foods that provide a lot of volume without a lot of calories. Huge salads, lean proteins, and even more veggies to fill out the ol’ plate make for a wholesome, high volume, low-calorie meal every time.

Craving Crusher #2 – Eat MORE fat: Out of the three macronutrients (protein, carbs, and fat), the most filling is fat. By adding healthy fat to a meal in the form of healthy oils, nuts, avocado, organic butter, etc, you’ll automatically increase the immediate and long-term “fullness factor” of the meal. Feel fuller faster and stay fuller longer – a great combo!

Craving Crusher #3 – Slow-Digesting Foods: There are many reasons and benefits from a fat loss perspective to choose slower digesting foods, and one of them is certainly the benefit of staying fuller longer.

If you’re still feeling full from your last meal, it’s much less likely that you’ll go hog-wild when your next meal rolls around. Feeling full also curbs between-meal cravings and the desire to indulge in “non-diet” foods.

So what are the best “slow-digesting” foods? Whole foods, particularly very low glycemic carbohydrates, higher fiber veggies, healthy fats, and whole-food proteins (i.e. meats). Reach for these types of foods at each feeding and you’ll probably forget what “cravings” are.
Joel Marion

Get paid to lose weight

You can lose weight and get paid for it as much as USD500 for it!


Today, among all the commercial images of Santa and the white-bearded old man of Coca-Cola, we often forget the reason for the Season, the BIRTH OF JESUS CHRIST, Who was not just a baby in the manger but a Savior, God in the flesh Who came down to take upon Himself our sins and give us a new abundant life.

If Jesus changed history and today we count the years BC and AD (well, you atheists, please explain why exactly that time was chosen to split antiquity and modern times!), isn’t it only fair to think WHAT MADE THE BIRTH OF JESUS SO SIGNIFICANT.

He truly changed the history of man but today he changes the lives of ALL people who invite Him to be their personal Lord and Savior. Jesus has the power to change lives, resurrect broken dreams, give wisdom when we lack it, be with us ALWAYS when we seek Him, heal our pain and our broken hearts, give new hope and renewed strength to carry on and keep pressing on…

That’s why I wish you all to manage to open your hearts for Him, the King of kings and Lord of lords that He may change your future! HE CAN DO IT! AND HE IS WILLING! Because He loves you! With that kind of love that only He can give…


Christmas card 2013

Opportunities: How do you use them?

Those who know me better know that I am constantly looking for ways and opportunities how to work more effectively, how to study better, how to improve your health…

After a lot of searches and research (I consult tens and hundreds of people worldwide), I can offer these opportunities that I believe deserve full attention.

Earn extra money from home

This is a program for better health, encouraging and supporting weight loss in a completely natural way by slightly changing your eating and exercising habits.

Lose weight and get paid for it

  This is a program for extra income from home that requires about 30 minutes to 1 hour a day but 6 months after the start, if you don’t earn 1,000$ a month, the company refunds all of your investments for the period (40$ a month).

I am personally testing these programs at the moment. Many of my friends have already tried them and shared excellent results.

If you are interested in learning more, get back to me and I’ll tell you more and introduce you to some of the people who have already got results.

In times of recession one seeks proven methods and means to help oneself, as well as his/her loved ones and friends. These are my suggestions if you are also looking.

10 American Foods that are Banned in Other Countries

10 foods-americans-eat-banned-other-countries-1378942280


Americans are slowly waking up to the sad fact that much of the food sold in the US is far inferior to the same foods sold in other nations. In fact, many of the foods you eat are BANNED in other countries.

Here, I’ll review 10 American foods that are banned elsewhere.

Seeing how the overall health of Americans is so much lower than other industrialized countries, you can’t help but wonder whether toxic foods such as these might play a role in our skyrocketing disease rates.


#1: Farm-Raised Salmon


If you want to maximize health benefits from fish, you want to steer clear of farmed fish, particularly farmed salmon fed dangerous chemicals. Wild salmon gets its bright pinkish-red color from natural carotenoids in their diet. Farmed salmon, on the other hand, are raised on a wholly unnatural diet of grains (including genetically engineered varieties), plus a concoction of antibiotics and other drugs and chemicals not shown to be safe for humans.

This diet leaves the fish with unappetizing grayish flesh so to compensate, they’re fed synthetic astaxanthin made from petrochemicals, which has not been approved for human consumption and has well known toxicities. According to the featured article, some studies suggest it can potentially damage your eyesight. More details are available in yesterday’s article.

Where it’s banned: Australia and New Zealand

How can you tell whether a salmon is wild or farm-raised? The flesh of wild sockeye salmon is bright red, courtesy of its natural astaxanthin content. It’s also very lean, so the fat marks, those white stripes you see in the meat, are very thin. If the fish is pale pink with wide fat marks, the salmon is farmed.

Avoid Atlantic salmon, as typically salmon labeled “Atlantic Salmon” currently comes from fish farms. The two designations you want to look for are: “Alaskan salmon,” and “sockeye salmon,” as Alaskan sockeye is not allowed to be farmed. Please realize that the vast majority of all salmon sold in restaurants is farm raised.

So canned salmon labeled “Alaskan Salmon” is a good bet, and if you find sockeye salmon, it’s bound to be wild. Again, you can tell sockeye salmon from other salmon by its color; its flesh is bright red opposed to pink, courtesy of its superior astaxanthin content. Sockeye salmon actually has one of the highest concentrations of astaxanthin of any food.

#2: Genetically Engineered Papaya

Most Hawaiian papaya is nowgenetically engineered to be resistant to ringspot virus. Mounting research now shows that animals fed genetically engineered foods, such as corn and soy, suffer a wide range of maladies, including intestinal damage, multiple-organ damagemassive tumorsbirth defects, premature death, and near complete sterility by the third generation of offspring. Unfortunately, the gigantic human lab experiment is only about 10 years old, so we are likely decades away from tabulating the human casualties.

Where it’s banned: The European Union

Unfortunately, it’s clear that the US government is not in a position to make reasonable and responsible decisions related to genetically engineered foods at this point, when you consider the fact that the Obama administration has placed former Monsanto attorney and Vice President, Michael Taylor, in charge of US food safety, and serious conflicts of interest even reign supreme within the US Supreme Court! That’s right. Supreme Court Justice Clarence Thomas is also a former Monsanto attorney, but refuses to acknowledge any conflict of interest.

#3: Ractopamine-Tainted Meat

The beta agonist drug ractopamine (a repartitioning agent that increases protein synthesis) was recruited for livestock use when researchers found that the drug, used in asthma, made mice more muscular. This reduces the overall fat content of the meat. Ractopamine is currently used in about 45 percent of US pigs, 30 percent of ration-fed cattle, and an unknown percentage of turkeys are pumped full of this drug in the days leading up to slaughter. Up to 20 percent of ractopamine remains in the meat you buy from the supermarket, according to veterinarian Michael W. Fox.

Where it’s banned: 160 countries across Europe, Russia, mainland China and Republic of China (Taiwan)

Since 1998, more than 1,700 people have been “poisoned” from eating pigs fed the drug, and ractopamine is banned from use in food animals in no less than 160 different countries due to its harmful health effects! Effective February 11, 2013, Russia issued a ban on US meat imports, slated to last until the US agrees to certify that the meat is ractopamine-free. At present, the US does not even test for the presence of this drug in meats sold. In animals, ractopamine is linked to reductions in reproductive function, increase of mastitis in dairy herds, and increased death and disability. It’s also known to affect the human cardiovascular system, and is thought to be responsible for hyperactivity, and may cause chromosomal abnormalities and behavioral changes.

Read about the benefits of grass-fed beef compared to standard feed lot beef.

#4: Flame Retardant Drinks

If you live in the US and drink Mountain Dew and some other citrus-flavored sodas and sports drinks, then you are also getting a dose of a synthetic chemical called brominated vegetable oil (BVO), which was originally patented by chemical companies as a flame retardant.

BVO has been shown to bioaccumulate in human tissue and breast milk, and animal studies have found it causes reproductive and behavioral problems in large doses. Bromine is a central nervous system depressant, and a common endocrine disruptor. It’s part of the halide family, a group of elements that includes fluorine, chlorine and iodine. When ingested, bromine competes for the same receptors that are used to capture iodine. This can lead to iodine deficiency, which can have a very detrimental impact on your health. Bromine toxicity can manifest as skin rashes, acne, loss of appetite, fatigue, and cardiac arrhythmias.

Where it’s banned: Europe and Japan

According to the featured article:

“The FDA has flip-flopped on BVO’s safety originally classifying it as ‘generally recognized as safe’ but reversing that call now defining it as an ‘interim food additive’ a category reserved for possibly questionable substances used in food.”

#5: Processed Foods Containing Artificial Food Colors and Dyes


More than 3,000 food additives — preservatives, flavorings, colors and other ingredients — are added to US foods, including infant foods and foods targeted to young children. Meanwhile, many of these are banned in other countries, based on research showing toxicity and hazardous health effects, especially with respect to adverse effects on children’s behavior. For example, as reported in the featured article:

“Boxed Mac & Cheese, cheddar flavored crackers, Jell-O and many kids’ cereals contain red 40, yellow 5, yellow 6 and/or blue 2, the most popularly-used dyes in the United States. Research has shown this rainbow of additives can cause behavioral problems as well as cancer, birth defects and other health problems in laboratory animals. Red 40 and yellow 6 are also suspected of causing an allergy-like hypersensitivity reaction in children. The Center for Science in the Public Interest reports that some dyes are also “contaminated with known carcinogens.”

Where it’s banned: Norway and Austria. In 2009, the British government advised companies to stop using food dyes by the end of that year. The European Union also requires a warning notice on most foods containing dyes.

In countries where these food colors and dyes are banned, food companies like Kraft employ natural colorants instead, such as paprika extract, beetroot, and annatto. The food blogger and activist Vani Hari, better known as “Food Babe,” recently launched a petition2 asking Kraft to remove artificial dyes from American Mac & Cheese to protect American children from the well-known dangers of these dyes.

#6: Arsenic-Laced Chicken

Arsenic-based drugs are approved for use in animal feed in the US because they make animals grow quicker and make the meat appear pinker (i.e. “fresher”). The US Food and Drug Administration (FDA) has stated these products are safe because they contain organic arsenic, which is less toxic than the other inorganic form, which is a known carcinogen.

Where it’s banned: The European Union

The problem is, scientific reports surfaced stating that the organic arsenic could transform into inorganic arsenic, which has been found in elevated levels in supermarket chickens. The inorganic arsenic also contaminates manure where it can eventually migrate into drinking water and may also be causing heightened arsenic levels in US rice.

In 2011, Pfizer announced it would voluntarily stop marketing its arsenic-based feed additive Roxarsone, but there are still several others on the market. Several environmental groups have filed a lawsuit against the FDA calling for their removal from the market. In the European Union, meanwhile, arsenic-based compounds have never been approved as safe for animal feed.

#7: Bread with Potassium Bromate

You might not be aware of this, but nearly every time you eat bread in a restaurant or consume a hamburger or hotdog bun you are consuming bromide, as it is commonly used in flours. The use of potassium bromate as an additive to commercial breads and baked goods has been a huge contributor to bromide overload in Western cultures.

Where it’s banned: Canada, China and the EU

Bromated flour is “enriched” with potassium bromate. Commercial baking companies claim it makes the dough more elastic and better able to stand up to bread hooks. However, Pepperidge Farm and other successful companies manage to use only unbromated flour without any of these so-called “structural problems.” Studies have linked potassium bromate to kidney and nervous system damage, thyroid problems, gastrointestinal discomfort, and cancer. The International Agency for Research on Cancer classifies potassium bromate as a possible carcinogen.

#8: Olestra/Olean

Olestra, aka Olean, created by Procter & Gamble, is a calorie- and cholesterol-free fat substitute used in fat-free snacks like chips and French fries. Three years ago, Time Magazine named it one of the worst 50 inventions ever, but that hasn’t stopped food companies from using it to satisfy people’s mistaken belief that a fat-free snack is a healthier snack. According to the featured article:

“Not only did a 2011 study from Purdue University conclude rats fed potato chips made with Olean gained weight, there have been several reports of adverse intestinal reactions to the fake fat including diarrhea, cramps and leaky bowels. And because it interferes with the absorption of fat soluble vitamins such as A, D, E and K, the FDA requires these vitamins be added to any product made with Olean or olestra.”

Where it’s banned: The UK and Canada

#9: Preservatives BHA and BHT

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are commonly used preservatives that can be found in breakfast cereal, nut mixes, chewing gum, butter spread, meat, dehydrated potatoes, and beer, just to name a few. BHA is known to cause cancer in rats, and may be a cancer-causing agent in humans as well. In fact, according to the US Department of Health and Human Services, National Toxicology Program’s 2011 Report on Carcinogens, BHA “is reasonably anticipated to be a human carcinogen.” It may also trigger allergic reactions and hyperactivity, while BHT can cause organ system toxicity.

Where it’s banned: The UK doesn’t allow BHA in infant foods. BHA and BHT are also banned in parts of the European Union and Japan.

#10: Milk and Dairy Products Laced with rBGH

Recombinant bovine growth hormone (rBGH) is the largest selling dairy animal drug in America. RBGH is a synthetic version of natural bovine somatotropin (BST), a hormone produced in cows’ pituitary glands. Monsanto developed the recombinant version from genetically engineered E. coli bacteria and markets it under the brand name “Posilac.”

It’s injected into cows to increase milk production, but it is banned in at least 30 other nations because of its dangers to human health, which include an increased risk for colorectal, prostate, and breast cancer by promoting conversion of normal tissue cells into cancerous ones. Non-organic dairy farms frequently have rBGH-injected cows that suffer at least 16 different adverse health conditions, including very high rates of mastitis that contaminate milk with pus and antibiotics.

Where it’s banned: Australia, New Zealand, Israel, EU and Canada

“According to the American Cancer Society, the increased use of antibiotics to treat this type of rBGH-induced inflammation ‘does promote the development of antibiotic-resistant bacteria, but the extent to which these are transmitted to humans is unclear,’” the featured article states.

Many have tried to inform the public of the risks of using this hormone in dairy cows, but their attempts have been met with overwhelming opposition by the powerful dairy and pharmaceutical industries, and their government liaisons. In 1997, two Fox-affiliate investigative journalists, Jane Akre and Steve Wilson, attempted to air a program exposing the truth about the dangers of rBGH. Lawyers for Monsanto, a major advertiser with the Florida network, sent letters promising “dire consequences” if the story aired.

Despite decades of evidence about the dangers of rBGH, the FDA still maintains it’s safe for human consumption and ignores scientific evidence to the contrary. In 1999, the United Nations Safety Agency ruled unanimously not to endorse or set safety standards for rBGH milk, which has effectively resulted in an international ban on US milk.4 The Cancer Prevention Coalition, trying for years to get the use of rBGH by the dairy industry banned, resubmitted a petition to FDA Commissioner Margaret Hamburg, MD, in January 2010.5 Although the FDA stubbornly sticks to its position that milk from rBGH-treated cows is no different than milk from untreated cows, this is just plain false and is not supported by science. The only way to avoid rBGH is to look for products labeled as “rBGH-free” or “No rBGH.”