مشخصات کتاب

Inches From Your Belly In Less Than A Month

ویرایش:  
نویسندگان: Geary. Mike  
سری: Flat-Belly Kitchen: Superfoods For A Flat Stomach: Lose 2-3 
ISBN (شابک) : 1624090141, 9781624090141 
ناشر: Velocity House 
سال نشر: 2013 
تعداد صفحات: 0 
زبان: English 
فرمت فایل : MOBI (درصورت درخواست کاربر به PDF، EPUB یا AZW3 تبدیل می شود) 
حجم فایل: 3 مگابایت 

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توضیحاتی درمورد کتاب به خارجی

The Flat Belly Kitchen: Superfoods For A Flat Stomach

PART 1: Start the Cleanout!



Introduction

She’s never been thin, slim, small or ever described as little. Scratch that, the ultrasound technician might’ve referred to her as tiny during her mother’s second trimester, but that might have been the first and last time. She’s always been heavy.

Chapter 1: The Processing of Foods

Whether a food is processed or in its natural state has a huge impact on how your body digests and utilizes it. It also has a lot to do with whether food is stored as body fat or used for energy and rebuilding your healthy body. With all of the macronutrient debate in recent years over what type of “diet” is best for us (low-carb, low-fat, no-carb, high protein, raw, Paleo, vegetarian, vegan, etc, etc), you have to realize that they are ALL WRONG!

Chapter 2: The Kitchen Cleanout!

Here’s a typical list of “food” that the average person trying to lose weight may have on hand. Look in your cabinets and see if any of these fat-fueling foods are lurking in your kitchen:

Chapter 3: Grains—What is Wrong With the Food Pyramid?

Up until a couple thousand years ago, we humans didn't even eat grains; at least nowhere close to the form we eat today. Grains have been genetically altered to become bigger and contain even more starch than they did in ancient days. Nutrition author Michael Pollan says, in his book, In Defense of Food, humans have historically consumed approximately 80,000 different species of edible plants, animals, and fungi.

Chapter 4: The Evils of Fructose

One of the many other uses of corn is the low-cost sweetener, high-fructose corn syrup. Usage of high-fructose corn syrup has increased by 4,000% since 1973, and the syrup rivals sugar as America's most common sweetener.

Chapter 5: The Bad Fats—You May be Shocked!

We have all been told we should avoid saturated fat. But the fact is, the right fats will actually make you leaner. Eating the wrong kinds of fat will not only make you fat, but contribute to a variety of other diseases and health issues, as well as premature aging. And contrary to popular belief, unhealthy fats are mostly trans fats and vegetable oils—not saturated fats like butter, lard or coconut oil.

Chapter 6: Artificial Sweeteners—Good or Bad?

Do diet sweeteners really help you lose weight, or do you eat more and gain weight in the long run? Could it be that diet sweeteners can make you fat? The fact is, diet sweeteners can actually make you gain weight, because they trick your body and don’t feed it what it actually needs.

Chapter 7: Dairy—Does it Do a Body Good?

Although milk is promoted as a healthy food, there are many problems with commercial pasteurized dairy products. There is only one form of healthy milk, and that is raw (unpasteurized, unhomogenized) milk from grass-fed healthy cows. Unfortunately, virtually all of the milk sold in stores in the US has been pasteurized and homogenized (and is almost always from corn-fed feedlot cows), thus turning a healthy food into an unhealthy one.

Chapter 8: To Eat or Not to Eat—Meat, Fish, or Poultry

Not all meat you buy is the same. In fact, there is a world of difference, depending on how it is raised. Commercial meat production has sadly changed a healthy lean protein, into an industrialized factory food full of toxins, which is now a health hazard. Animals raised for conventional meat in most grocery stores are raised and slaughtered under inhumane cruel conditions, and fed an unhealthy, unnatural diet that makes them sick and diseased. But read on, because there ARE healthy meats that you can choose!

Chapter 9: Soy—Health Food or Frankenfood?

Soy as a health food? Think again! Only a few decades ago, the soybean (unfermented) was considered unfit to eat—even in Asia where it originated. In western civilizations, it has been considered a “health food.”

Chapter 10: Sports and Energy Drinks = Sugar + Caffeine

Athletes everywhere reach for sports drinks to quench their thirst and replenish carbohydrates. But do they really work? Do energy and sports drinks help performance or do they just add empty calories?

Chapter 11: Energy Bars, Protein Bars or, Glorified Candy Bars?

They claim to be healthy, contain protein and fiber, advertised to contain vitamins and minerals, but look and taste like candy bars. And, they are convenient and taste good. Somehow we have been duped into thinking this is a healthy snack food or worse yet, a meal replacement. And if you browse the energy bar shelves at your grocery store, you will see that more and more varieties appear every day. We’ll show you at the end of this section that there are a few rare healthy energy bars, but most are just candy bars in disguise.

Chapter 12: Diet Food, Frozen Weight Loss Meals, and Low Fat Foods

There are many chemicals and flavor enhancers in processed foods and those so-called ‘diet’ foods that are packaged as weight loss dinners, desserts, snacks, etc., and many of those are addictive. MSG is one good example. People who eat monosodium glutamate, or MSG, as a flavor enhancer in their food are more likely to be overweight or obese even with the same amount of physical activity and caloric intake, as others not eating MSG, according to a University of North Carolina at Chapel Hill School of Public Health.

PART 2: How to Create Your Flat Belly Kitchen



Chapter 13: In Search of High Quality Protein

Protein often is lumped into a generic group all by itself. While protein is extremely important as a macronutrient, the source of the protein is extremely crucial. All protein is not equal. With the current health issues of obesity, diabetes, and the aging population, getting high quality, useable protein has never been more important.

Chapter 14: The Real Story on Raw Dairy

Milk and dairy products sometimes get a bad rap. For regular commercially produced pasteurized, homogenized dairy products, it’s probably true. Hormones, antibiotics, and white blood cells (pus, left over from udder infections) all end up in the milk you buy from the grocery store. It is heated to the point that all the vital enzymes and most of the nutrients are killed. The milk proteins become distorted from the heat, and it becomes hard to digest and causes allergic reactions.

Chapter 15: The Healthiest Fats—Surprising Information

I am a strong proponent of including a variety of healthy oils and fats into your diet. Together they work as a team to supply your body with essential fatty acids for longevity, hormone balance, heart health, sharp vision, glowing moist skin and energy. The wonderful variety of oils and fats certainly includes organic, preferably grass-fed butter, lard, coconut oil, and extra virgin olive oil.

Chapter 16: Nuts About Nuts

A high-fat food that helps you lose weight? If you have read the previous chapters, you may start to see a message here. Yes! Certain high fat foods are actually fat burning and belly flattening, and nuts are definitely one of them! Forget about shying away from nuts and put them at the top of your list of healthy lean-body snacks!

Chapter 17: Avocados

Avocados are another so-called "fatty food" that many of us have been conditioned to avoid, but this is a power-packed super food! Not only is this fruit super high in monounsaturated fat, but also chock full of vitamins, minerals, micronutrients, and antioxidants.

Chapter 18: Berries and Super Fruits

Berries—including blueberries, strawberries, raspberries, and even the "exotic" Goji berry, and acai berry—are powerhouses of nutrition, packed with vitamins and minerals, and also some of the best sources of antioxidants of any food in existence! Berries also contain a healthy dose of fiber, which slows your carbohydrate absorption and digestion, and controls blood sugar levels to help prevent insulin spikes, making berries a great superfood for fat loss and a lean body!

Chapter 19: Leafy, Green, and Gorgeous

Did you know our ancient ancestors used to eat up to six pounds of leafy greens a day? As they walked from place to place, they picked and ate green leaves as they went. That’s a lot of greens! Very few of us even get the minimum of three cups a week! Yet, these leafy greens deliver a bonanza of fat burning nutrition like vitamins, minerals, fiber, antioxidants, and phytonutrients!

Chapter 20: Sweetness! Stevia, Real Maple Syrup, Raw Honey

Our craving for sweets often ruins the most well intentioned flat belly body plan, and we succumb to that candy bar, a handful of cookies, a slice of cake, a generous scoop of ice cream, or other such decadent fare. The key ingredient in all of these items and essentially most of the sweets available on the market is sugar or high fructose corn syrup.

Chapter 21: REAL Energy in a Bar

Whether out on a mega-mile bike ride, running, or just on the run, occasionally you need to have something on hand for a quick and healthy snack. While “energy bars” are marketed this way, many are deceiving in that they are actually just glorified candy bars full of sugar, corn syrup and artificial ingredients—nothing our bodies really need—especially if we want them to be lean, healthy, and strong.

Chapter 22: A Dark and Mysterious Treat

Every once in a while you need a sweet, satisfying treat, and chocolate seems to fit the bill. Chocolate is actually good for you, but it can’t be just any old chocolate you grab off the shelf. I am certainly not talking about M&M’s or a big ol’ Hershey bar! That’s just cheap chocolate with lower levels of actual cocoa and lots of refined sugar and other junk.

Chapter 23: The Skinny on Tea

Is green tea or oolong tea good for weight loss?

Chapter 24: Create Your Own Flat Belly Kitchen

The Best Veggies and Fruits (buy local whenever you can!)

Chapter 25: Total Transformation Inside and Out!!

So there you have it. Remove the offensive, empty calorie, processed foods and replace them with real, nutrient-dense foods and your body will transform from a fat factory to a fat-burning, flat belly, lean machine. The transformation may not happen overnight, so give it time. But it WILL happen! And in the process, you may find that you no longer want to eat the junk food. Nourishing your body with healthy nutritious REAL food will genuinely satisfy your hunger and give your body what it needs, so no more junk food cravings.

Chapter 26: Special Bonus Section by Mike

The Advanced Nutritional Fat-Burning Blueprint—The 23-day Accelerated Fat Loss Plan

Chapter 27: Buying Guide



Special Bonus--Flat-Belly Recipes



Huevos Rancheros

This recipe gets the added health benefits of cilantro, avocado and tomatoes, along with the eggs.

Dutch Baby (neither Dutch, nor a baby—but certainly delicious!)

I am not a big advocate of using grain-based flours of any type, but occasionally I allow exceptions if I am planning on a hard workout, because food for high-energy endurance requires a mix of good fats, protein and low-glycemic carbs.

Spinach-Egg Mini Quiche Cups

This is a great meal to make ahead and keep on hand in the fridge for a fast, healthy, high protein, low glycemic, fat-burning meal or snack. Be sure and use all the egg yolks as well as the whites, because the yolks contain most of the healthy fats, vitamins, minerals and nutrients.

White Chicken Chili

A delicious variation of regular chili that is lighter and uses chicken instead of beef. This recipe tastes especially good with generous amounts of cumin and when you see the health benefits of cumin, you will enjoy its taste even more!

The Best Black Bean Soup Recipe, Ever

Okay, so you’ve heard black beans are good for you? I bet you don’t know how nutritionally powerful these little guys can be! The dark color of the beans comes from a potent group of antioxidants called anthocyanins, the same fantastic flavonoids found in nutritional rock stars like blueberries, cranberries, red cabbage, and red beets.

Hearty Vegetable Beef Soup

This is one of those soups you can make in a variety of ways, using whatever fresh ingredients are available and in season at the time.

Garden Fresh Gazpacho

Gazpacho is the perfect soup for summer. Refreshingly cold on hot summer days, this classic Spanish cold tomato soup combines the best of summer’s most nutrient and antioxidant-rich vegetables.

Native American Toasted Pecan Soup

Pecan soups were actually a staple of the Native Americans. Pecans contain more than 19 vitamins and minerals, including vitamin A, B vitamins, vitamin E, calcium, potassium, magnesium, zinc and oleic acid (the same healthy fat that is in extra virgin olive oil). Pecans are also a natural, high-quality source of protein with few carbohydrates, and no cholesterol.

World’s Healthiest Cheese Steak Sandwich from Mike

Between the powerful antioxidants in the onions and mushrooms, the medium chain triglycerides (a fat-burning, energy producing type of fat) in the coconut oil, the fat-burning CLA in the grass-fed cheese and grass-fed beef, and the diversity of nutrients in the sprouted grain roll, you could call this a "body-sculpting cheese-steak" sandwich.

Spectacular Beef Fajitas

I use a grass-fed inside skirt steak cut for this recipe. It is thin and easy to slice up before marinating and tender and delicious when cooked. The grass-fed meat contains far more healthy fats than conventional beef, including cancer-fighting and fat-burning Conjugated Linoleic Acid (CLA) and omega 3’s. In addition, grass-fed or organic meat does not contain all the pesticide residue, antibiotics and hormones that conventional meat contains.

Healthy Hearty Beef Burgundy

A hearty, filling meal with tender, juicy, grass-fed meat and mushrooms.

Indian-Style Beef Kabobs with Cilantro Sauce

Ingredients

Steak Filets with Peppercorn Mustard Sauce

This meal is a simple and easy way to prepare a steak, but elegant enough for company too. Prepare this next time you have special guests, and you will be sure to please.

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