Joel Marion, CISSN

with Tim Skwiat, Pn1

2
 A SAD Story
The acronym representing the Standard American Diet (SAD) is quite fitting, as it is
indeed sad how typical Americans (and individuals in the vast majority of developed
nations) eat today. According to the USDA, over 63% of the calories consumed by the
average American come from processed foods, including added sugars, refined grains,
and added fats and oils. (1)

This estimate is likely on the low side, as upwards of half of the calories considered
to be plant-based foods (e.g., fruits, vegetables, legumes, nuts & seeds, true whole
grains) are processed as well. For instance, almonds in candy bars, apples in apple pie,
spinach in frozen entrees, etc., count in this category, although these are clearly a far
cry from whole, unprocessed options.

Here are some more sad facts about the Standard American Diet:

Folks in America and other developed nations are consuming upwards of 150
pounds of sugar per year. (2)
Consumption of soda, fruit juice, and other
sweetened beverages has increased over
135% over the last several decades. (3, 4)
As mentioned above, processed foods
make up approximately 70% of what most
folks eat. (5)
Although estimates vary, calorie intake
has increased upwards of 400 calories
per day over the last several decades.
(6)
Based on the information above, its
unlikely that this increase in caloric intake
is the result of eating more vegetables,
fruits, and lean meats; more likely, it can
be explained by consumption of processed

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 foods and sugar-sweetened beverages.
Folks have heeded the advice to substitute vegetable oils rich in polyunsaturated
fats for animal fats, which are typically higher in saturated fats (e.g.,
substituting margarine for butter). Unfortunately, this cornerstone of worldwide
dietary guidelines has turned out to be heavily misguided, as research now
demonstrates that substituting vegetable oils rich in omega-6 fatty acids for
saturated fats has resulted in increased rates of coronary heart disease,
cardiovascular disease, and death from all causes. (7)

Pointing
the Finger
Perhaps some good news to come out of all of this is that dietary fat is no longer
considered to be the bad guy. As a matter of fact, researchers have posited that
dietary fat is not a determinant of body fat. (8)

Harvard researcher Walter Willett and his colleagues have found that, despite a
substantial decline in the percentage of calories from fat during the last 30 years, theres
a been a corresponding massive increase in the prevalence of obesity. Further, Willett
says, Diets high in fat do not appear to be the primary cause of the high prevalence of
excess body fat in our society, and reductions in fat will not be a solution.

Even more, saturated fat is no longer the scapegoat for increasing rates of obesity and
chronic disease, as the tables are finally turning in the appropriate direction. Dr. Frank
Hu, Professor of Nutrition and Epidemiology at Harvard, set out to answer the question:
Are refined carbohydrates worse than saturated fat? (9)

Dr. Hus research led him to conclude that refined carbohydrates are likely to cause
even greater metabolic damage than saturated fat, and the time has come to shift the
focus of the diet-heart paradigm away from restricted fat intake and toward reduced
consumption of refined carbohydrates.

4
Along those lines, in a 2004 epidemiological study, researchers analyzed nearly 90 years
worth of data, and they found, Increasing intakes of refined carbohydrate concomitant
with decreasing intakes of fiber paralleled the upward trend in the prevalence of type 2
diabetes observed in the United States during the 20th century. (10)

The #1 Worst Carb Ever (dont eat this)

At the link below, were going to let the cat out of the bag on what is undoubtedly
the #1 WORST carb EVER, and how the money-hungry food industry is conspiring
to sneak this nightmare carb into just about everything.

In the end, this extremely common carb wreaks havoc on your fat-storing
hormones in a MAJOR way, and has even been shown to hamper memory, slow
brain activity, and increase your risk of Alzheimers.

==> The #1 Worst Carb EVER (dont eat this)

Its becoming increasingly apparent that consumption of refined carbohydrates (e.g.,

processed flours and the foods that are made with them like breads, breakfast cereals,
bagels, noodles and pasta, baked goods, crackers, etc.; refined sugars like table sugar
and high fructose corn syrup)
is closely related to obesity and
various forms of chronic illness,
including cardiovascular disease
and diabetes. In fact, numerous
studies have linked consumption
of these high-glycemic
carbohydrates to obesity. (11, 12)

5
 Critical
Variables
With all that in mind, its easy to see how theres a shift in thought process to suggest
that all carbohydrates are bad and that a low-carb diet is the only way to achieve your
health, body composition, and performance goals. While low-carb diets may be effective
for some folks and/or for certain periods of time, the research does not support that
long-term low-carb dieting is more effective than other diets.

In fact, in a paper titled A Call for an End to the Diet Debates, scientists scoured
the research analyzing numerous randomized trials comparing various diets (e.g.,
low-carbohydrate, low-fat, Mediterranean). (13) They found that differences in weight
loss and metabolic risk factors are small (i.e., a difference of less than 2 pounds) and
inconsistent. What did the researchers find to be most important? Adherence.

Specifically, the authors stated, The only consistent finding among the trials is that
adherencethe degree to which participants continued in the program or met program
goals for diet and physical activitywas most strongly associated with weight loss and
improvement in disease-related outcomes.

The fact of the matter is that its not fair to lump all carbohydrate-dense foods into a
single category. In addition to being packed with heavily-refined carbohydrates that
rapidly spike blood sugar and insulin, processed foods have been stripped of beneficial
micronutrients (e.g., vitamins and minerals), phytonutrients, and fiber.

Simply put, fiber is a nutrition all-star, as it promotes satiety, a healthy digestive

tract, regularity, cardiovascular health, and many other health and body composition
outcomes. In fact, researchers have linked low fiber intakes to increased risk for
diabetes and obesity. (14, 15) Whats more, scientists continuously demonstrate that diets
higher in fiber help with weight loss and weight management. (16)

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 Do you POOP enough?
Please excuse the somewhat personal nature of this excerpt, but the information
we are about to share below is extremely important for both you and your digestive
health.

You may not think that youre constipated, but in reality, it is VERY likely that you
ARE.

You see, constipation is not simply not being able to go, or only eliminating once
a week...thats severe constipation. The truth is, a healthy digestive system should
be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? If
not, you are suffering from constipation, which will cause a build up of toxins and
undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your
digestive system and overall health...really bad stuff. Just imagine all that rotted,
disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

Generally speaking, most people will do best with some carbs, with appropriate
adjustments made for activity level and body type. A small percentage of the population
will do well with a lot of carbs. Likewise, an equally small percentage will thrive with very
few carbs. If the image of a bell curve and standard deviations are coming to mind, then
youre on the right track.

Overall, carbohydrate intake should be proportionate to ones activity levels, whereas

protein and fat intake may remain pretty constant relative to ones body weight or lean

7
body mass. At higher activity levels, more carbohydrates may be necessary, particularly
for those individuals who have an ectomorphic frame. For sedentary folks, especially
those who are trying to lose fat and/or have more endomorphic body types, fewer
carbohydrates may be needed.

While there are plenty of bad options out there, as processed carbohydrates are
seemingly ubiquitous, it should be increasingly clear that not all carbohydrates are
created equally. You dont have to completely eliminate carbs from your diet to achieve
your health, body composition, and performance goals, especially when you choose the
best sources. With that in mind, here are five of our top carbs for a flat belly, which will
leave you full and satisfied while supporting your body transformation goals.

Berries and Cherries

Berries like blackberries, blueberries,
raspberries, and strawberries are nutrient-
dense, and they are high in both water and
fiber, which can help keep you full. Whats
more, theyre naturally sweet, which will help
satisfy your sweet tooth, and they are low
glycemic, which will help you manage your
blood sugar and insulin levels.

The health benefits of berries, with their dark pigments indicative of their rich polyphenol
content, have been demonstrated in various nutrition studies. Research suggests that
these nutritional powerhouses may have cardioprotective effects as well as benefits
ranging from aging to metabolic syndrome.

Researchers from Texas Womens University recently demonstrated that the

polyphenols in blueberries may play a significant role in fighting obesity. Specifically, the
researchers found that these compounds inhibited the formation of fat cells. (17)

Whats more, researchers from New Zealand found that consumption of blueberries
may also accelerate muscle recovery when combined with intense exercise. Specifically,
subjects who consumed a blueberry smoothie before and after exercise experienced
reduced muscle soreness and accelerated recovery of strength, which all adds up to

8
more frequent and more intense training sessions and improved performance. (18)

Anthocyanins, the colorful antioxidant pigments that give berries their red, blue, and
purple hues, are well-known for their wide-ranging health effects, including their abilities
to help manage blood sugar and improve insulin signaling. Specifically, cyanidin
3-glucoside (C3G), which is a member of the anthocyanin family, has been shown to
attenuate insulin resistance and ameliorate high blood sugar, both of which have major
implications for combatting obesity and enhancing fat loss. (19, 20)

Whats more, anthocyanins have been shown to have a unique effect on fat cells
(i.e., adipocytes), which has led authors to state that they may play an intricate role in
the prevention of metabolic syndrome. As a matter of fact, researchers investigating
the effects of anthocyanins on adipocyte function concluded, Anthocyanins have a
significant potency of antiobesity and ameliorate adipocyte function and they also have
important implications for preventing metabolic syndrome. (21)

From a fat loss and weight management standpoint, that sounds berry good to us!

Eat this TWICE daily for accelerated fat loss

At the link below, were going to show you the #1 fat-burning meal of ALL-TIME,
and how by eating this simple meal twice daily, you can shed fat faster AND easier
than ever before.

Even better, you can prepare this simple fat-melting meal in less than 60 seconds.

No, its not too good to be true.

==> The #1 Fat-Burning Meal (Eat this 2xs a day)

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Mixed Beans
Beans are an excellent plant-based source
of protein, and depending on the type, they
provide upwards of 12 grams of fiber per
1-cup serving. Dietary fiber and protein are
two nutrients that researchers have found
to be positively associated with satiety, or
feelings of fullness. (22)

Not surprisingly, researchers found that, when human subjects supplemented their
regular diet with garbanzo beans daily, they reported significant improvements in
satiety, appetite, meal satisfaction, and bowel function. Participants were also found
to decrease consumption of snack foods and overall calorie intake. (23) Additionally,
researchers from Purdue University found that subjects who added beans to a reduced-
calorie diet lost over three times as much weight as the control group, which consumed
the same number of calories, over the course of 6 weeks. (24)

Whats more, an increase in the hormone cholecystokinin (CCK), secreted in the gut
in response to protein and fat intake that helps to slow gastric emptying and increase
satiety, has been reported following bean consumption. (25) Thus, in addition to their high
protein and fiber content, beans may positively influence appetite by stimulating satiety
centers in the brain.

Legumes, including certain beans and lentils, are also a good source of resistant starch,
which is a special type of carbohydrate that is not digested by the human body. (26)
Resistant starch is not technically classified as a fiber, although many researchers now
believe that it should be.

Multiple studies have shown that naturally-occurring resistant starch intake increases
satiety and reduces food intake both acutely and in the long-term. (27, 28) Research
has also shown that consumption of resistant starch increases fat oxidation (i.e., fat
burning). (29) Resistant starch has also been shown to decrease fat storage in adipocytes
(i.e., fat cells) and improve insulin sensitivity. (30)

Furthermore, researchers speculate that resistant starch may also increase the thermic

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effect of feeding, which means that it boosts the metabolism, as well as promote weight
loss and preserve fat free mass. (31)

If the weight management benefits arent enough, regular consumption of beans

appears to also possess significant cardioprotective benefits. Specifically, researchers
found that eating just one serving daily of pulses, which include beans, lentils, and peas,
can significantly reduce bad (i.e., LDL) cholesterol and the risk of heart disease. (32)

Scientists from throughout Canada and the US reviewed 26 randomized controlled

trials that included 1037 people. Despite variation between studies, the researchers
found a 5% reduction in low-density lipoprotein (LDL) cholesterol in people who ate one
serving (i.e., cup) of pulses per day. Men had greater reduction in LDL cholesterol
than women, perhaps because their diets are poorer, cholesterol levels are higher, and
benefit more markedly from a healthier diet.

30 second daily trick FLATTENS your belly

How would you like to flatten your belly in just 30 seconds a day?

Well, you CAN.

In fact, its almost ironic... this 30 sec trick is by far one of the most effective fat
loss strategies our clients have EVER tried, and its also the easiest to implement.

Literally, just 30 seconds a day:

==> 30 second daily trick FLATTENS your belly

Overall, the research is quite clear that adding 3 5 cups (per week) of beans to your
diet may have some significant beneficial effects on your body composition as well as
your cardiovascular health. There are many options from which to choose, including
black beans, dried peas, garbanzo beans, kidney beans, lentils, lima beans, navy
beans, pinto beans, and more.

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Quinoa
While this ancient grain has the taste, texture, and
mouth feel of a grain, quinoa is a gluten-free seed, which
contains double the protein of brown rice along with
greater fiber content and a lower glycemic load.

Not only that, quinoa is the ONLY grain-like food to

contain the full spectrum of amino acids, making it a
complete protein. Quinoa has a unique, nutty taste
and chewy texture. It is also high in several antioxidants
in the vitamin E family, and it is a good source of the
essential nutrients manganese, phosphorus, copper,
magnesium, folate, and zinc.

A single cup serving of quinoa packs over 8 grams of complete protein and 5 grams
of fiber. This Andean super food is such a nutrient-rich superstar, in fact, that the Food
and Agricultural Organization of the United Nations (FAO) officially declared that the
year 2013 be recognized as The International Year of Quinoa. (33)

In addition to being a good source of essential nutrients, quinoa is also rich in a class
of phytonutrients called saponins. In a recent study that appeared in the Journal of
Food Science, researchers investigated the anti-inflammatory potential of saponins
derived from quinoa, and the scientists found that the saponins suppressed both the
production and release of inflammatory chemicals called cytokines. As a matter of fact,
the researchers were so impressed that they concluded, Quinoa saponins may be used
as functional food components for prevention and treatment of inflammation. (34)

Quinoa is also plentiful in antioxidants, including quercetin and kaempferol. In fact, the
concentration of these two flavonoids in quinoa can sometimes be greater than their
concentration of high-flavonoid berries like cranberries.

Quercetin is a particularly interesting antioxidant as it not only scavenges free radicals

but may also help regulate blood sugar. In fact, quercetin has been shown to inhibit
enzymes like alpha-amylase and alpha-glucosidase, which are responsible for breaking
down carbohydrates into absorbable sugars. In essence, quercetin is a natural carb

12
blocker, and it has been shown to effectively suppress blood sugar after a meal. (35)

Never eat this type of fish (EVER)

While weve been led to believe that fish is one of the healthiest food choices
around, what you probably didnt know is that there are 4 specific types of fish -- all
very common -- that you should literally NEVER eat due to incredibly high levels of
contamination that can and WILL hammer the delicate cells of your body with toxic
inflammation...

In the end, this toxic inflammation build up contributes to achy joints, premature
aging of the skin (and less visible organs like the heart, kidneys, and liver),
difficulty shedding excess weight, cognitive decline, forgetfulness, feeling blue and
moody, and so much more...

Whatever you do, AVOID these 4 types of fish like the plague:

==> NEVER eat this type of fish (EVER)

Watch out!

Although quinoa is just recently gaining mainstream attention, its notoriety is not new,
as its nutritional value was recognized as far back as the 1950s. In a 1955 article titled
Edible Seed Products of the Andes Mountains, researchers including Dr. Philip White
made the following pronouncement about quinoa: While no single food can supply all
the essential life-sustaining nutrients, quinoa comes as close as any other in the plant or
animal kingdom. (36)

Quinoa comes in several varieties, including oatmeal-like flakes and its whole grain
rice-like form. Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or
as a wholesome whole-grain, high-protein side item to any lunch or dinner meal.

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Sprouted Grain Bread
Many people know that processed flours and the foods made from them (e.g., bread,
bagels, tortillas, noodles and pastas, baked goods, etc.) are not the best options for
optimal health and body composition. These high glycemic, fast-digesting, processed
carbohydrates result in elevations in blood sugar and insulin concentrations, blood
triglyceride levels, and LDL (i.e., bad) cholesterol.

Furthermore, high glycemic, refined carbohydrates, like those found in these foods,
are typically void of fiber, and researchers have linked low fiber intakes to increased
risk for diabetes and obesity. (37, 38, 39, 40) Whats more, its no secret that high glycemic
carbohydrates like these are some of the most fattening ingredients around and closely
linked to obesity. (41)

While most understand that this is true for white foods, the average whole wheat bread
has a similar glycemic index as white bread. Thus, opting for whole wheat versions of
these foods are still a far cry from the whole, intact grains themselves, and they appear
to be a marginal improvement at best.

Sprouted grains, on the other hand, are distinctly different from their traditionally
harvested counterparts, and they have many favorable advantages over conventional
grains like wheat. Whats more, sprouted grain breads are completely flour-free.

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 Do THIS before eating carbs (every time)
At the link below, were going to show you our #1 carb-fighting trick that you
can use each and every time you eat carbs. This simple carb-fighting ritual is
clinically proven to:

*Lower your blood sugar

*Increase insulin sensitivity
*Decrease fat storage
*Increase fat burning

Even better, you can perform it in just a few seconds...and it WORKS like
gangbusters.

==> Do THIS before eating carbs (every time)

Thats right, youll actually be consuming the whole grain. Sprouted grain breadslike
those from the folks at Food for Lifeare truly made with whole grains, unlike the vast
majority of store-bought breads, which are made from wheat flour. The pulverization of
a grain into flour essentially creates a heavily processed carbohydrate, which rapidly
enters the blood stream. As mentioned above, fast-digesting carbohydrates result in
rapid elevations in blood sugar and insulin levels, which is not an ideal combination for
folks looking to lose body fat.

According to the Food for Life website (42), here are some of the benefits of sprouted
grains:

Increased digestibility. This should not be confused with increased blood sugar
or glycemic response, as it simply means that sprouting makes the digestion
process easier on your body resulting in less inflammation, gas, bloating, etc.
Increased absorption of minerals. Sprouting grains increases the activity of
phytase in plants. This is important because phytase is a naturally-occurring
enzyme in plants that breaks down phytic acid, which is known as an anti-

15
 nutrient because of its ability to inhibit the absorption of key minerals (e.g., iron,
calcium, magnesium, copper, and zinc) in humans. Conventional whole wheat,
on the other hand, is rife with phytic acid, which can bind these minerals and
prevent you from absorbing them. (43)
Increased antioxidants.
Increased vitamin C.
Increased B vitamins (e.g., B2, B5, and B6).
Great source of fiber. Because these sprouted grains are not ground down into
a fine flour, the whole grain remains intact, including the fibrous bran component.
A single slice of sprouted grain bread contains 50% and 200% more fiber than its
whole wheat and white counterparts, respectively.
Source of complete protein. Generally speaking, grains are not a complete source
of protein. However, sprouted grains overcome this limitation, as they provide the full
spectrum of essential amino acids that your body needs, and the proteins are rated
nearly as efficient as those from animal sources like milk and eggs.

Of course, any conversation involving wheat-based products ultimately leads to the

discussion of gluten, a protein inherent to wheat that may cause sensitivities, digestive
discomfort, fatigue, depression, headaches, eczema, and you guessed it, difficulty with
weight management. (44)

Along these lines, sprouted grain breads use a variety of gluten-free grains, and as a
result, including significantly fewer gluten-containing grains (e.g., sprouted wheat and
barley). Whats more, the sprouting process, which is similar to fermentation, has been
found to substantially reduce gluten proteins. (45) While perhaps not completely gluten-
free, sprouted grain breads are significantly lower in their gluten content.

Thus, you dont give up the bread to achieve your body transformation goals, just
choose the right kind. Food for Life has an entire line of food productsincluding
breads, cereals, wraps, and morethat have been certified as Low Glycemic by The
Glycemic Research Institute.

16
 2 minute cleanse kills toxic
parasites LIVING in your belly
Due to exposure to an array of common foods, beverages, and over-the-counter
medicines, 9 out of 10 peoples guts have been infested with toxic, parasitic
bacteria that is DESTROYING their health and making it virtually impossible for
them to drop fat from their biggest problem areas...and that very likely means you.

Fortunately, theres a quick 2 minute cleanse that you can perform today, almost
without thinking, to correct this dangerous imbalance. Just follow the simple steps
given at this link:

==> 2 minute cleanse kills toxic parasites LIVING in your belly

In addition to sprouted grains, other minimally-processed, intact whole grains are also
good carbohydrate choices, including whole or steel-cut oats; wild, brown, or red rice;
amaranth; buckwheat groats; kamut or spelt grains; maize; millet; and barley.

Vegetables
Yes, your mother and grandmother were always right, and it should be no surprise to
see vegetables make the list of the best carbohydrate foods. Packed with vitamins,
minerals, phytonutrients, and fiber, its no secret that a diet plentiful in vegetables
confers many health benefits. According the United States Department of Agriculture (46),
eating a diet rich in vegetables may:

Reduce the risk of heart disease, including heart attack and stroke;
Protect against certain types of cancers;
Reduce the risk of obesity and type 2 diabetes;
Lower blood pressure; and
Help decrease bone loss.

While consuming a diet high in vegetables is associated with lower risks for numerous
chronic diseases, the impact of eating vegetables on weight management has not been

17
as widely researched. However, recent studies indicate that higher consumptions of
vegetables during weight loss efforts are correlated to more weight and fat lost. (47)

Whats more, scientists have found that reduced-calorie diets including five servings
of vegetables per day can lead to sustained weight loss, with associated reductions in
cardiovascular disease risk factors. Further, consuming a higher proportion of calories
as vegetables may support greater weight loss. (48)

According to the National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity (49), there are multiple reasons why a diet
higher in vegetables may help folks control energy balance and support healthy body
weight management:

To lose weight, a person must eat fewer calories than what s/he burns (i.e.,
negative energy balance).
People may not limit what they consume based on calories alone. Satiety (i.e.,
feeling full) is a major reason that people stop eating. Rather than the calorie
content of food, short-term studies indicate that the volume of food people eat at
a meal is what makes them feel full and stop eating.
At the same calorie level, foods with low energy density provide a greater volume
of food, which may help people feel full at a meal while consuming fewer calories.
Water and fiber increase the volume of foods and reduce energy density. In their
natural state, vegetables have high water and fiber content and thus are low in
calories and energy density.
Vegetables are good substitutes for foods of high energy density.

Unfortunately, the vast majority of Americans dont consume enough vegetables. In fact,
only 1 in 4 adults eats the recommended amount of vegetables each day.

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 Do THIS twice daily to burn BELLY FLAB
Exciting news to share with you today... Theres a new way to burn belly fat that
has been shown in more than a DOZEN research studies to help you burn fat and
slim your waist at an accelerated rate.

In fact, one breakthrough study showed that those who performed this belly-
burning trick just twice daily burned 400% more fat than those who didnt. Another
study published in the Journal of International Medical Research showed that
those using this powerful flab-burning trick lost 20% of their body fat in just 12
weeks. And get this... the trick takes less than a minute to perform!

Would you like to burn 400% more fat by using this quick, belly-busting trick just
twice daily? We show you exactly how to do it here:

==> Do THIS twice daily to burn BELLY FLAB (takes less than 1 min)

More and more research has demonstrated that in addition to the micronutrients (e.g.,
vitamins and minerals) packed into vegetables, there are also important phytochemicals
(i.e., plant chemicals) that are essential for optimal physiological functioning.

Each of the various color groups of vegetables offers unique phytonutrients (50):

Greens: isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, coumestans

Reds: lycopene, ellagic acid, caffeoylquinic acids, hydroxybenzoic acids
Oranges: alpha-carotene, beta-carotene, hesperetin, beta-cryptoxanthin,
flavonols, terpenoids, phtalides
Whites: flavonols, allicin, quercetin, sulfides
Purples: anthocyanins, resveratrol, hydroxycinnamic acids

With that said, its best to consume a variety of vegetables, as deficiencies in any color
group can increase the risk of cardiovascular disease, diabetes, cancer, and more. To
optimize health and body composition, its recommended to eat at least one cup of each

19
color every day, and the great news is that you have a laundry list from which to choose:

Asparagus Garlic
Beets Green beans
Bell peppers Kale
Bok choy Leaks
Broccoli Mushrooms
Brussels sprouts Onions
Cabbage Romaine lettuce
Carrots Sea vegetables (e.g., kelp, wakame,
Cauliflower arame)
Celery Spinach
Collard greens Squash
Cucumbers Tomatoes
Eggplant Turnip greens
Fennel

With all that in mind, its time to heed the advice of your mother and grandmother: Eat
your veggies!

20
 Do this ONCE per day
(takes seconds; 11 major health benefits)
Could it really be that ingesting this one single super nutrient from good ol
Mother Nature, just ONCE per day, could provide ALL of these incredible health
benefits at the SAME time?

1. Increased heart health

2. Sharpened focus
3. Heightened memory
4. Reduced joint pain
5. Improved eye health
6. Greater bone density
7. More youthful skin, nails, and hair
8. Mood enhancement
9. A slimmer waistline
10. Natural hormonal enhancement
11. Anti-aging benefits

...AND MORE?

Yes, its true, and at the link below were going to tell you ALL about this
breakthrough super nutrient and exactly where you can find it (inexpensively)
so you can begin experiencing all of the above benefits for yourselfquickly and
easilyeach and every day.

In fact, according to many top medical doctors today, this single super nutrient
just may be the most important nutrient EVER for your health, well-being and
longevity.

==> Do THIS once per day (takes seconds; 11 major health benefits)

21
 Wrapping It Up
As you should be able to see by now, carbohydrates are not created equally, and
you need not necessarily eliminate all carbohydrates to achieve your health and
body composition goals. The best carbohydrates for a flat belly are those that are
unprocessed and slow digesting. These sources of carbohydrates are highest in
micronutrients and fiber, enhance satiety, help manage blood sugar and insulin levels,
improve health markers, increase energy levels, and optimize body composition.

Even so, its a good idea to add protein to meals containing these carbohydrates.
Protein boosts the metabolism and increases satiety. Whats more, consuming protein
with carbohydrates slows gastric emptying, which in turn reduces the speed at which
sugar is released into the bloodstream. Not only that, protein consumption causes the
release of the hormone glucagon, a fat-fighting hormone well known for its ability to
counteract the effects of insulin.

22
 References:
1. http://www.ers.usda.gov/Data/FoodConsumption/
2. Johnson RJ et al. Potential role of sugar (fructose) in the epidemic of hypertension,
obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular
disease. Am J Clin Nutr. 2007 Oct;86(4):899-906.
3. Nielsen SJ et al. Changes in beverage intake between 1977 and 2001. Am J Prev
Med. 2004 Oct;27(3):205-10.
4. Malik VS et al. Intake of sugar-sweetened beverages and weight gain: a systematic
review. Am J Clin Nutr. 2006 Aug;84(2):274-88.
5. Eicher-Miller HA et al. Contributions of processed foods to dietary intake in the US
from 2003-2008: a report of the Food and Nutrition Science Solutions Joint Task
Force of the Academy of Nutrition and Dietetics, American Society for Nutrition,
Institute of Food Technologists, and International Food Information Council. J Nutr.
2012 Nov;142(11):2065S-2072S.
6. Swinburn BA et al. Estimating the changes in energy flux that characterize the rise in
obesity prevalence. Am J Clin Nutr. 2009 Jun;89(6):1723-8.
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