Heart Health – Dr. Dwight Lundell, The Great Cholesterol Lie

Dr. Dwight Lundell Cardiovascular And Thoracic Surgeon – 25 Years Pioneer – "Off Pump" Heart Surgery Beating Heart Hall of Fame Phoenix List Top 10 Doctors – Ten Years Performed Over 5,000 Heart Surgeries

Before You Start Taking, Or If You Are Taking Lipitor, Crestor, Zocor, Mevacor, Provachol, Altocor, Lesacol… or any other statin medication – STOP!!
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Demystifying Low Fat Diets

Most of us grew up hearing about how fat was so bad for us, leading to a trend of low fat diets. These low fat diet plans were based on eating as much as you wanted, as long as your diet was low in fat, under the assumption that people who subsisted on low fat foods (such as carrots and celery) would lose weight. This idea is based on studies linking consumption of certain types of fats with particular health issues.

It makes sense that eating lower calorie foods would make you lose weight. The problem is that many high fat foods are good for you, since some types of fats are good, and many low fat foods are horrible for you, leading you to crave more. Think of a typical cocktail–no fat, but plenty of sugar and calories.

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If everyone who followed a low fat diet ate fruit, vegetables, whole grains, and lean meats, it would be possible to see success. The problem with this is that many foods that are low in fat are also high in sugar, and sugar triggers the aforementioned insulin problem. The problem is this: most people need some high fat foods to satisfy cravings. Also, most low fat diets ignore portion control, and if you eat too much low fat food, you’re still going to gain weight instead of lose it.

The healthy solution? Eat plenty of protein, fiber, and complex carbs, choosing unsaturated fats over saturated fats, and choosing complex carbs over simple carbs. This means you can eat salmon, tuna, nuts, avocados, and olive oil, in moderation, of course.

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Every healthy weight loss program emphasizes calorie control, wise menu choices, and exercise. If you choose to follow a low fat diet, make sure it is also a low sugar diet, emphasizing intake of healthy meats and high fiber foods.

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Free Weight Loss Plan

Free Weight Loss programs

The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins’ New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict’s Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. “Reward” meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a “fat” budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the “glow” foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person’s blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.


The Best Foods on the Planet for a Lean Body

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In most of my newsletters, I like to provide a healthy snack or meal recipe that not only is delicious, but also helps to get you closer to that hard-body appearance that everyone is looking for. 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 kitchen with. Remember, if you don’t have junk around the house, you’re less likely to eat junk. If all you have is healthy food 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.

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 zucchini, onions, asparagus, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses. 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. Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out an eye-opening article at truthaboutabs.com called “The Truth about Saturated Fats”.

[articx]Back to the fridge, some other staples:

• Cottage cheese, ricotta cheese, and yogurt – 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.

• Chopped walnuts, pecans, almonds, macadamias, etc. – delicious and great sources of healthy fats.

• Whole flax seeds – I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, potentially creating inflammation causing free radicals from pre-ground flax.

• Whole eggs – one of natures richest sources of nutrients and high quality protein (and remember, they increase your GOOD cholesterol).

• Nut butters – Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!

• Salsa – I try to get creative and try some of the exotic varieties of salsas.

• 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).

• Avocados – love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.

• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).

• Rice bran and wheat germ – these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

• Leaf lettuce and spinach along with shredded carrots – for salads with dinner.

• Home-made salad dressing – using balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (source of inflammation-causing free radicals).

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Some of the staples in the freezer:

• 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. Plus, frozen fish is usually frozen immediately after catching, as opposed to fresh fish, which has been in transport and sitting at markets for days, allowing it more opportunity to spoil.

• 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

• 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.

• Frozen chicken breasts – very convenient to nuke up for a quick addition to wraps or chicken sandwiches for quick meals.

• 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 and pork that’s sold at most grocery stores.

Alright, now the staples in my cabinets:

• Oat bran and steel cut oats – higher fiber than those little packs of instant oats.

• Cans of coconut milk – to be transferred to a container in the fridge after opening.

• Various antioxidant rich teas – green, oolong, white, rooibos are some of the best. Surprisingly, even chammomile tea has been shown to provide important trace nutrients and antioxidants.

• Stevia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.

• Organic 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.

• Raw honey – better than processed honey…higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas.

• Whole wheat or whole grain spelt pasta – much higher fiber than normal pastas

• Brown rice and other higher fiber rice – NEVER white rice

• Cans of black or kidney beans – I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!

• 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.

• Dark chocolate (as dark as possible) – 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 a couple squares; 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. Choose dark chocolate that lists it’s cocoa content at 70% or greater. Milk chocolate is usually only about 30% cocoa, and even most cheap dark chocolates are only around 50% cocoa. Cocoa content is key for the antioxidant benefit…the rest is just sugar and other additives.

• 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.

Of course, you also can never go wrong with any types of fresh fruits. Even though fruit contains natural sugars, the fiber within most fruits usually slows down the carbohydrate absorption and glycemic response. Also, you get the benefit of high antioxidant content and nutrient density in most fruits. Some of my favorites are kiwi, pomegranate, mango, papaya, grapes, oranges, fresh pineapple, bananas, apples, pears, peaches, and all types of berries.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my kitchen. 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.

Thanks for reading,for more related information please CLICK HERE!!

Agustin Quinones

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