How to restore our basic life-supporting systems water, air and soil

How to restore our basic life-supporting systems; water, air and soil

The breakdown of our food growing systems poses one of the biggest threats to our survival.  Our existence depends upon our agricultural systems, but what do our agricultural systems depend on?  The answer: water, air and soil.  These basic elements support all life-forms and without them, life as we know it cannot be sustained.  

In nature, food grows as part of an ecosystem.  An ecosystem is an ecological system that is made up of many biological parts, or components, that all interact with one another.  These components are mostly made up of organisms such as plants and animals.  They feed on each other and depend on each others’ presence to survive.

Just as plant and animal components are dependent on each other, basic life-supporting systems - water, air and soil - are also dependent on each another.  For example, the flow of air affects rainfall and rainfall affects the flow of air.  In addition, life-supporting systems are dependent on the components and vice versa.  For example, soil is created by plants and plants are created by soil.  In summary, components are dependent on life-supporting systems and the life-supporting systems are dependent on components.  However, it gets even more complicated than that.

Within the basic life-supporting systems - water, air and soil - there are sub-systems.  If we take a look at water, it can be broken up into many sub-systems, including: rainfall, surface water, ground water, humidity and transpiration.  It is not necessary (or even possible) to understand everything that’s going on within an ecosystem, however it is very important to understand this:

Each and every component, system and sub-system is important in running the overall ecosystem.  When you disturb one, the others start to fall apart.

Humans once lived as part of ecosystems.  We were just one of many ecological components within an ecosystem.  We were also part of the food chain; sometimes preyed upon, but mostly a predator.  When we discovered cultivation we discovered many advantages, such as being able to grow staple crops in relative density.  By clearing an area of its natural components we have been able to increase the quantity of a single, useful component such as a commercial crop. 

A typical farming operation strives to eliminate as many ecological components as possible so that a predetermined yield of a specific crop can be obtained.  For example, a farmer sows 10 acres of wheat and expects to achieve a yield within a certain range.  If it’s a good year he will achieve the upper end of the range and if it’s a bad year he will achieve the lower end of the range.  This offers him a relatively secure livelihood and he can live his life in accordance to the money he makes from his predetermined yield.  It makes perfect sense from an economic point of view.

However, this only works when the basic life-supporting systems are working, hence, adequate water, air and soil.  The problem is that these basic systems are part of an ancient ecosystem that is long gone.  The soils that we now grow crops in were part of a natural ecosystem and the millions of components that once existed were a critical part of keeping the basic life-supporting systems healthy and functioning.

By stripping the land of natural components we start to see the degradation of the basic life-supporting systems - water, soil and air.  When a large number of living components are removed, these natural systems break down because the components and the systems are interrelated.  As a diversity of plants and animals are replaced with a single species of crop, we start to see effects on the way the basic water, air and soil systems operate.  Water moves faster and is not filtered by a variety of plants.  This usually lowers the ground water and leaves the surface hotter and drier.  The hotter surface moves the air in different ways causing rain clouds to travel away from the area causing localized drought conditions.  Overall fertility is lost from soils as water moves out of the system at a greater rate.  The temperatures are hotter in summer and colder in winter as there are fewer plants to thermoregulate the area.  Rainfall becomes more unpredictable as the air current is affected by hotter ground temperatures.  It eventually gets difficult to grow the commercial crop.

Modern-day human intervention can offer short-term solutions, but cannot fix the cause of the problem.  Irrigation from bores cannot provide a sustainable solution to the breakdown of the water system.  Irrigation only lowers the ground water further making the problem even bigger than it was.  The use of groundwater is not a bad practice in all cases, but it doesn’t fix the root problem.  Likewise, inorganic fertilizers will not repair the soil systems.  If a soil is being leached of nutrients due to water passing through it too quickly and hungry hybrid crops feeding on it, it will not be repaired by adding more minerals.  The same forces that are depleting the soils are still happening, so the soils will continue to become depleted.  Inorganic fertilizers cannot restore soil structure and cannot build new soil, like a natural ecosystem can. 

Commonsense will tell you that if there are no natural soil-building systems in place and soils are being lost and degraded, then fertilizer dependence must increase.  Year after year more fertilizer will be needed to obtain the same yield.  Remember, the farmer depends on a predetermined yield to fulfill his lifestyle, but now there is a greater cost to maintain that yield, in the form of store-bought fertilizers.  As costs increase, net profits decrease and eventually the whole operation becomes economically nonviable.  When you add market instability and retail competitiveness to the equation, you can see how difficult it would be to survive as a farmer.  The solution, so far, has been to cut the amount of human labor on farms because they are the most expensive part of the operation.  This is done by increasing the size of the operation and the equipment.  Large conglomerate companies can grow crops over thousands of acres, tended by very few humans.  In ecological terms, this means less diversity over a larger area, which means less natural components and less natural systems in operation.  Of course, the result is that the basic life-supporting systems; water, air and soil, will be ruined at a quicker rate.  Surely that means that even these massive operations will eventually become too costly to run. 

The only way to keep an ecosystem alive and healthy is to make sure the basic life-supporting systems - water, air and soil - are intact.  This applies to any patch of land, whether it’s a native forest, a farm or an urban garden.  Every ecosystem is just a smaller part of a larger ecosystem.  In fact, the whole planet could be referred to as a single ecosystem.  What we do on a local level may only cause a tiny effect, but if a significant number of local people start doing the same thing, then it will cause an effect on a slightly larger scale.  If this is replicated on a big enough scale, then eventually, our actions can affect an entire planet. 

There is no buffer that can protect you from the global breakdown of the basic life-supporting systems - water, air and soil.  However, you can cause an effect on your immediate surroundings.  To restore our basic life-supporting systems - water, air and soil - we need to increase the number and diversity of biological components.  Diversity is the answer.  Remember, an ecosystem has millions of components, systems and sub-systems operating in a given area.  These systems need each other for their survival.  We can add diversity to our backyards and farms in the form of plants and animals.  Once we start to add biological components, they will start to support more biological components.  The addition of biological components, in the form of plants and animals, will start to build soil.  This in turn will slow down the flow of water and keep it in our property.  Trees and other plants will reduce and capture water lost from ground evaporation, mulch soils and create niche spaces for more life-forms.  Your property will be better regulated in terms of temperature and humidity.  It will be cooler in summer and warmer in winter.  This, in turn, helps the plants to yield more, creating more biomass and better soil.  There will be more opportunities for life forms and the basic life-supporting systems; water, air and soil will be more supportive and better able to meet your needs.  As these basic systems become healthier, more sub-systems will appear.  Systems within systems will start to rev up and biological components (plants and animals) will increase in number, diversity and health. 

To give you an idea of how this may look in real terms, imagine this; a backyard that had a massive number of edible and non-edible plants of differing size, shape, habit, colour and form.  Also, imagine a diversity of domestic and wild animals, native and introduced, edible and non-edible.  Now, try to imagine a system where these plants and animals coexist in a way that they fed each other and, at the same time, create surplus food for humans.

Using a mixture of edible and non-edible plants is important.  Not everything within the system should be directly consumed by humans.  Non-edible plants create the structure that supports the edible species.  They should be planted in sensitive areas such as hilltops and drainage lines and in strips along contours on slopes.  They act as water filters, native habitats, climate controllers and soil builders.  Edible plants fill in the spaces only after the basic supporting structure is in place. 

Ecosystems are in a constant state of change and so are sustainable food growing systems.  This makes it very difficult to predetermine the yield from year to year.  The system needs the freedom to change as the components and systems evolve.  This is the most difficult part for humans to understand.  In our current way of farming we strive to make each year the same so that the yield can be predetermined, even when the conditions are changing.  Sustainable agriculture calls for a massive faith in natural laws and absolute respect for the basic life-supporting systems. 

I have seen many agricultural systems, but very few sustainable ones.  I have even seen several organically-certified farms that are practicing agriculture in a way that is depleting the basic life-supporting systems; soil, air and water.  Rather than buying inorganic fertilizers, they simply purchase organic fertilizers.  These organic farmers have little understanding of natural systems and just operate in a similar way to traditional farmers, only their job is more difficult without the use of inorganic fertilizers and pesticides.  The food they produce may be free of chemicals, but they are slowly killing the basic life-supporting systems; water, air and soil.   

To make the world a healthier place is not difficult.  Even if you don’t get the design as perfect as you possibly could, just the addition of a diversity of plants will create a positive effect on the basic life-supporting systems.  However, if you can get the components arranged in a way that they feed off one another to create a cyclic flow of energy, then you are starting to mimic a natural ecosystem.  As the site matures, the basic life-supporting systems - water, air and soil - will start to be restored.  That is when the system becomes self-sufficient and will provide excess food for humans, with minimal effort.  In fact, at that point, we will have returned to the past and, once again, be just another ecological component within an ecosystem. 

Jonathan White is a self-employed environmental consultant and landscape designer.  He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden.  It is available at food4wealth DOT com

Ecological Gardening

 

When we think of organic gardening and permaculture we tend to conjure up images of leathery-skinned bearded warriors who dedicate their lives to working long days in their vegetable plots.  Whilst this may be a wonderful way to live your life, it doesn’t suit the average suburbanite with a full-time job and a hefty mortgage. 

Growing food is typically seen as either an art form or damned hard work.  It’s no wonder very few people do it on a serious level.  But what if a technique came along that was so easy and so prolific that even the busiest corporate executive could grow a significant portion of their family’s food in less time than it takes to drive to the shops.  Ecological gardening just might be the answer.  In my experience, it’s the ultimate modern-day convenience veggie plot.

I didn’t have a light bulb moment that said, “Ah, so this is ecological gardening”.  My vegetable garden was no different to anybody else’s for many years until I made a few changes.  The first and probably most significant was squeezing far more plants into a given area.  The second change was to never dig the soil.  And thirdly, I upgraded my composting system.  Once these simple strategies were in place I noticed the garden taking on a life of its own.  Weeds virtually stopped growing in the beds and plants started living much longer.  The garden could endure longer periods without water, I was yielding far more than I ever had and I could harvest every day of the year.   I wanted to know what was happening at a scientific level and applied my university training as an environmental scientist to understand why I was getting such amazing results.  I had to completely let go of all my preconceived ideas as a gardener and look at the plot through the eyes of an ecologist.  After some time I realized that I had created an ecosystem made up of edible plants, and it behaved in exactly the same way as a natural habitat.  I became more of an observer than a gardener and the role of head gardener was pulled from under my feet as nature took up the reins. 

Employ Nature, she works for free
The wonderful thing about nature is that she works tirelessly, 24 hours a day, seven days a week.  Nature follows very simple laws and works in the same way, on any system, anywhere in the world.  When we create an ecological garden we are creating a living, breathing ecosystem.  By doing this we get nature working for us, and not against us, and her great stamina works in our favour.

Niche Spaces and why they are important
A pristine ecosystem is made up of thousands of living and non-living components all coexisting in a given area.  Each living component occupies its own niche space and the role of the niche space is very important to understand when creating an ecological garden.  Let’s look at an example.  Imagine a giant rainforest tree crashing to the ground after standing tall for hundreds of years.  Such a large tree would have filled an enormous niche space.  Lying in the soil, hundreds of dormant seeds spring to life, desperately fighting for their opportunity to occupy the best real estate in the forest: the empty niche space.  The niche space is quickly filled and harmony is restored. 

When we look at a traditional vegetable garden with this type of insight, what we see is a very unnatural system.  There is very little diversity and a lot of empty niche spaces.  Nature enforces her will on vegetable gardens in exactly the same way she does a rainforest, and this means that empty niches spaces will be filled as quickly as possible.  However, in a traditional vegetable garden there are no desirable seeds waiting to fill the niches spaces, so weeds fill them instead. 

The solution is to create a garden that has tightly filled niche spaces so that weeds don’t have any opportunities.  We can do this by planting the garden very tightly with a diverse range of plants of differing shapes and characteristics.  The result is a dense jungle-like planting arrangement that can yield an unbelievable amount.  The denseness also creates a highly protected micro-climate.  This ideal growing environment causes your plants to last much longer.  Greens don’t bolt to seed as soon as a hot spell hits and cold sensitive plants are more protected as well.

How to manage an ecological garden
Managing an ecological garden is different to managing a traditional vegetable garden.  With an ecological garden, there is far less to do.  As you become the observer and allow nature to take over as head gardener, you will notice that the garden is in a continual state of gentle change, just like a natural ecosystem.  It can be difficult for the traditional gardener to stand back and observe as we, human beings, like to control things.  This style of gardening calls for a great deal of faith in natural laws. Sure, there will be times when you need to step in and direct the system in a certain way; however that is almost always because a certain plant species is getting too successful and the system is at risk of loosing diversity. 

Natural Pest Management
The dense mixed-up nature of the ecological garden creates a natural form of pest management.  Pests generally locate their target plant species using sight or smell.  Imagine how much more difficult it is to see your target plant when its outline is blurred by a sea of green.  And how on earth could you smell your target plant when there are so many conflicting smells. 

No More Need to Rotate Crops
Crop rotation is practiced by dedicated gardeners for a very good reason.  Different plants require different minerals from the soil, in different proportions.  After an area has been planted with a certain species, the soil can be left depleted of certain minerals.  To lessen the effects of this depletion a different crop will be planted in the area the following year.  In addition, many gardeners rest their garden beds periodically and grow a green manure crop, usually a legume such as Lucerne or field peas.  These plants add nitrogen from the atmosphere through a process called nitrogen-fixing.  However, crop rotation simply isn’t necessary with ecological gardening because the mixed-up planting arrangement counteracts the effects of mineral depletion because a single species doesn’t dominate a single area.  Likewise, green manure crops are not necessary as nitrogen is topped up in two ways.  Firstly, through planting edible legumes such as peas and beans within the jungle-like mass.  And secondly, by the addition of compost to the surface of any bare areas.

Composting
Compost is an important part of the ecological garden and is a very valuable commodity.  To me, composting is a way of building valuable nutrients that will, one day, feed me and my family.  The average person buys food from a shop, consumes it and then sends the waste away.  This is simply buying nutrients, taking what you need for that precise moment, and disregarding the remainder.  It’s a nutrient flow that only flows in one direction, like a fancy car roaring down the road.  You admire the car for a moment, but after a second or two, it’s gone.

My goal is to slow down the car and then get it to do a U-turn.  I want to keep the nutrients within my property where I can capitalise on them.  By doing this, I am able to use the nutrients again, so I don’t have to buy them for a second time.  In effect, I am creating a system that is self-sustainable.  Composting is a vehicle in which we are able to create a nutrient cycle within our property.  We are part of that cycle because we consume the nutrients when they are, for a brief time, in a useful form.  Then they return to the compost and slowly make their way into another useful form where we consume them again.  This cycle can go on and on indefinitely. 

Throw away the hoe
Natural ecosystems don’t require gardeners with shovels and hoes to come along every season to turn their soil, and neither does an ecological garden.  However, it is best not to walk on the garden beds as this will cause unnecessary compaction.  Of course, this requires the installation of permanent pathways that are positioned in a way that the gardener can obtain access to the plot. 

Digging soil upsets the soil structure which, in turn, reduces the soil’s ability to pass on valuable nutrients to plants.  The loss of soil structure also reduces the soil’s ability to hold water.  Developing good soil structure is actually the best water conserving technique I know, and when practiced in conjunction with a dense planting arrangement creates a holistic soil ecology management plan.  A dense planting arrangement will shade the soils surface, stopping surface crusting which causes runoff and nutrient depletion.  Developing good deeper structure will allow soil organisms to do what they do best â€" turn organic matter into available plant nutrients.    

Self Seeding
If you are lucky enough to visit a pristine rainforest you will probably be awestruck by the towering canopy.  However, the future of the rainforest lies in the soil in the form of seeds â€" tiny cells of life waiting for their opportunity to prosper.  If we are going to create an ecological garden then we have to make sure it too, has a future.  By allowing some plants to go to seed, we can build up seed stores, just like the rainforest.  And like the rainforest, we should aim to have thousands of seeds of many varieties spread right across our plot.  Most of these seeds will never germinate because in the ecological garden the niche spaces are so tightly filled that opportunities for new life are limited.  However, eventually a plant will be eaten and an empty niche space will appear.  If we have thousands of seeds lying dormant, the chances of the niche space being filled with something desirable are pretty good

Who should set up an ecological garden?
Absolutely everyone from farmers to inner-city townhouse dwellers.  It may seem strange, but if you have never grown food before then you are, in some ways, at an advantage.  Experienced gardeners may like to see themselves as adopting some ecological gardening techniques, but find it difficult to let go of the need to control the system.  Like all industries, the gardening industry can get stuck in doing things a certain way and most seasoned gardeners will inevitably over-work the garden.  As a species, human beings prospered when we learnt to cultivate food using tilling and other traditional agricultural methods, so it’s difficult to turn back to where we came from - nature.  It might even feel like a step in the wrong direction.  But if we can let go of our need to control every living thing on the planet, and start to work with nature, we actually gain more control by being able to grow food more efficiently than ever before.  It’s a paradox - but it works!

Setting up an ecological garden
Any existing vegetable garden can be converted into an ecological garden.  Firstly, get your pathways laid out so that you never have to walk on your garden beds again.  After that, get a good composting system going and apply it to the soil surface.  Then plant densely and diversely. 

If you don’t have a vegetable garden, my suggestion would be to create a classic Esther Deans ‘no dig’ garden to get you started.  Once erected, simply follow the ecological gardening method. 

Mini-ecological garden
If you live in a unit or townhouse with no soft ground you could create a mini-ecological garden using a series of containers.  Polystyrafoam boxes with drainage holes are ideal.  Fill them with good potting mixture and arrange them side by side using as many as you can fit onto your verandah or patio.  Rather than developing a large composting system, you could purchase a worm farm and add the worm casts to the soil surface as fertilizer.  Once the boxes are set up, simply adopt the ecological gardening method.

The Ecological Gardening Method â€" the key principles.

1. Plant densely
2. Plant a diversity of plants within a given area
3. Get a good composting system set up and use the compost as a surface mulch on bare patches
4. Allow some plants to go to seed
5. Only interfere with the system when a single species of plant over-dominates and simply scratch out excess plants when they are small. 

 

Growing food is not hard work, especially when you have nature helping you 24/7.  A small area can provide you with such a bounty of food, saving your family thousands of dollars per year.  Most of us don’t have much time to spend in the garden, including me.  I only invest around eight hours of time per year to growing my food, and although I live on a small farm I only use a space of around 6 x 6m.  That’s an area that could fit into many suburban backyards several times over.  The most wonderful thing about this method is that I know I can ignore my vegetable garden for months and it won’t miss a beat.  So, if you believe growing food is only for tough bearded warriors with lots of land and time, think again.  Ecological gardening could be just the thing for you.

 

Jonathan White is a self-employed environmental consultant and landscape designer.  He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden.  It is available at food4wealth DOT com

The Shocking Truth about Dietary

The Shocking Truth about Dietary Fats and Saturated Fats

You've been deceived into thinking that saturated fats are bad for you, but let's look at some facts below...


I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health "experts", and the mass media.

To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.

On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.

In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.

I cringe every time I hear so called "health experts" recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.

All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.

For example, if these so called "health experts" that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?

Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?

Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?

What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?

These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.

Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.

Take note that I’m not recommending following a super high fat diet (although technically this can be more healthy than a high carb diet as long as you choose healthy fats).

However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don't need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose body fat (depending on your goals).

Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:



The Healthy Fatty Food Choices:

 

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Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3. I also recommend Krill Oil, which has been shown to possibly have even more health benefits than standard fish oil
Nuts (any and all - walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I've found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it's very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.



The Deadly Fatty Foods:



Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn't even pass as real food in my opinion!
Homogenized milk fat - Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.

I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.

A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”. Give it a try and you won’t be disappointed!

See What 5 foods to kill belly fat ( Clic Here For More Information )

Cheap Traffic Targeted Visitors at 2 Cents Each

Cheap Traffic Targeted Visitors at 2 Cents Each!


I just got hold of a fantastic course which shows how to get cheap targeted traffic from facebook at only 2 cents per visitor, click the link below:

I can tell you that I'm totally blown away by this massive 20 step by step video series and I've learned so any things inside.

As compare to so many other courses, this is the real deal as it tells you all about it and walk you through the whole system. From ad creation to targeted and also testing and tracking for maximum conversions.

Imagine building a list of thousands of subscribers per day using this system with only a few bucks spent on ads.

Now that's possible with "2 Cents FB Clicks" video series.

So without taking much of your time, hit the link below to watch this video here:
 

 

How to Teach a 2 or 3 Year Old to Read

How to Teach a 2 or 3 Year Old to Read.

 

 

Reading is one of the most important skills one must master to succeed in life. It helps your child succeed in school, helps them build self-confidence, and helps to motivate your child. Being able to read will help your child learn more about the world, understand directions on signs and posters, allow them to discover reading as an entertainment, and help them gather information.

Learning to read is very different from learning to speak, and it does not happen all at once. There is a steady progression in the development of reading ability over time. The best time for children to start learning to read is at a very young age - even before they enter pre-school. Once a child is able to speak, they can begin developing basic reading skills. Very young children have a natural curiosity to learn about everything. They are naturally intrigued by the printed texts they see, and are eager to learn about the sounds made by those letters. You will likely notice that your young child likes to look at books and thoroughly enjoys being read to. They will even pretend to behave like a reader by holding books and pretend to read them.

At what age can you start teaching a child to read? When they're babies? At 2 years old, 3, 4, or 5 years old, or wait until they're in school?

If you delay your child's reading skill development until he or she enters school, you are putting your child at risk... 

Did you know that 67% of all Grade 4 students cannot read at a proficient level! According to the National Assessment of Educational Progress, of those 67%, 33% read at just the BASIC level, and 34% CANNOT even achieve reading abilities of the lowest basic level!

There is a super simple and extremely effective system that will even teach 2 and 3 year old children to read.

This is a unique reading program developed by two loving parents, Jim and Elena, who successfully taught all of their children to read before turning 3 years old. The reading system they developed is so effective that by the time their daughter was just 4 years 2 months old, she was already reading at a grade 3 level. They have videos to prove it.

>> Click here to watch the videos and learn more.
 

Their reading system is called Children Learning Reading, and it is nothing like the infomercials you see on TV, showing babies appearing to read, but who have only learned to memorize a few word shapes. This is a program that will teach your child to effectively decode and read phonetically. It will allow you to teach your child to read and help your child develop reading skills years ahead of similar aged children.

This is not a quick fix solution where you put your child in front of the TV or computer for hours and hope that your child learns to "read"... somehow...

This is a reading program that requires you, the parent, to be involved. But the results are absolutely amazing. Thousands of parents have used the Children Learning Reading program to successfully teach their children to read.

All it takes is 10 to 15 minutes a day.

>> Click here to get started right now.
 

Load your images from Akamai & Amazon Cloudfront for free?

Load your images from Akamai & Amazon Cloudfront for free?

Hey There,

In last email, I showed you 4 things that usually make a wordpress site load slow & hopefully you have fixed them by now.

And as promised, in this email I will show you how to serve your images from Akamai & Amazon Cloudfront for free.

But before I do that let me tell you why it’s important to do that...

Well, because as per httparchieve.org average web page now has about 1mb of images (more than 60% of total content, including html, JS & CSS) â€" 30% more than what their size used to be just a year ago.

And it makes total sense because these days we build more graphically pleasing sites & sharing a lot of images on our site because images do get traffic from sites like Facebook, Pinterest, etc.

But the downside of that is the images make our site load slow

But of course, we don’t want to make our site load fast at the cost of how pleasing they look because then that will hurt our conversion too because today people do expect highly pleasant sites.

So what is the solution?

The solution is to
a) make sure they are well optimized &
b) make sure to offload them from more robust servers â€" like Amazon CloudFront CDN & Akamai CDN because the $5 a month hosting is really not built to serve big images...

There is a service called Cloudinary that will let you host your images on Akamai & Amazon CloudFront CDN for free.

And they have special WordPress plugin too which will help you upload all of your images on CloudFront & Akamai with just couple of clicks...How cool is that?

Step 1 - So just go to Cloudinary.com create a free account

Step 2 - install their WordPress Plugin â€" it available at wordpress.org

Step 3 - Click couple of buttons & it will upload all of your images to Akamai or Cloudfront.

That’s it. Believe it or not it’s really that easy & it’s free. So go ahead and upload your images to Akamai & Cloudfront now & start making your pages load super fast & bank more $$$.

That’s it for this email & tomorrow I will send you another email where I will talk about how you can get almost any WordPress site to load in about 3-4 seconds during a weekend without having to write a single line of code or spending a fortune on the hosting servers.

Free making more money from your website Guide
 

Teach Your Child to Read and Help Your Child Become Smarter

Teach Your Child to Read and Help Your Child Become Smarter

 

Reading is known to have numerous benefits. It increases your world knowledge, enhances your vocabulary, and works to improve your reading comprehension abilities.

But did you know that reading can actually make you smarter?

In fact, reading not only can make a child smarter, the very act of reading can even help to compensate for modest levels of cognitive ability in children by building their vocabulary and general knowledge! This is a finding reported by researchers Cunningham and Stanovich in a report titled "What Reading Does For the Mind".

The simple fact here is that reading can make your child smarter, and that learning to read early on is directly linked to later success in life.

1) Did you know that your child's vocabulary at 3 years old predicts his or her grade one reading success? [1]

2) Did you know that vocabulary and reading ability in first grade strongly predicts grade 11 outcomes? [2]

3) Did you know that your child's reading skill in grade 3 directly influences high school graduation? Studies have found that children who cannot read proficiently by grade 3 are four times more likely to leave school without a diploma than proficient readers! [3]

>> Teach your child to read today. Click here to learn how.
 

But how do you teach a young child to read, and isn't that the job of the school and teachers?

You can't be more wrong...

With the right tools, knowledge, and techniques, teaching young children to read can be a simple and effective process. I'd like to introduce to you to a fantastic reading program called Children Learning Reading, which works amazingly well to teach children to read - children as young as just 2 or 3 years old.

The creators of this program have used it to teach their children to read before age 3, and by reading, I mean real, phonetic reading.

I can understand if you find that hard to believe... In fact, I had a tough time believing it myself as well... that is, until I saw the videos they posted. After learning more about their methods and techniques, it became clear how it's possible to teach young children to read effectively.

It is truly within your ability to teach your child to read in a relatively short period of time spending 10 to 15 minutes each day.

>> Click here now to watch the videos and start teaching your child to read.
 

1. Vocabulary Development and Instruction: A Prerequisite for School Learning
Andrew Biemiller, University of Toronto

2. Early reading acquisition and its relation to reading experience and ability 10 years later.
Cunningham AE, Stanovich KE.

3. Double Jeopardy How Third-Grade Reading Skills and Poverty Influence High School Graduation
Donald J. Hernandez, Hunter College and the Graduate Center,

The Simplest and Most Effective Method to Teach Children to Read

 

The Simplest and Most Effective Method to Teach Children to Read
 

There are many different methods and opinions on how to teach a child to read - while all are well-intentioned, some methods could actually lead to reading difficulties in children. Learning to read is a critical step towards future academic success and later on success in life. If you cannot read, you cannot succeed. There is an amazingly simple method - actually, a combination of two methods - that can teach anyone to read, even children as young as 2 and 3 years old.

The combination of these two methods has been used in the Children Learning Reading program to successfully teach thousands of young children to read. So what are these methods?

It is the combination of synthetic phonics and phonemic awareness.
Most have probably heard of phonics, but phonemic awareness is a concept less well known and  it's not something you hear about often. Certainly, phonics is absolutely necessary to develop fluent reading skills; however, there are different types of phonics including embedded, analogy, analytical, and synthetic phonics. While using some type of phonics is better than not including any phonics instructions at all, you will achieve FAR BETTER results by employing synthetic phonics, which is by far the most easy and effective method for teaching reading. Multiple studies support this.

In a 7 year study conducted by the Scottish Education Department, 300 students were taught using either analytic phonics or synthetic phonics. The results found that the synthetic phonics group were reading 7 months ahead and spelling 8 to 9 months ahead of the other phonics groups. At the end of the 7 year study, the children were reading 3.5 years ahead of their chronological age.

Very impressive!

Through their amazing reading program, the creators (Jim & Elena - parents of 3 children) have taught all of their children to read phonetically by 2 years old and have helped thousands of parents to successfully teach their children to read as well! Some are small 2 or 3 year old toddlers, others are young 4 or 5 year old preschoolers, and still others at ages 6, 7, 8 or even older.

>> Just click here to watch amazing videos of young children reading, and see the amazing results so many parents are achieving with their children.
http://xxxxx.1childread.hop.clickbank.net (Insert your hoplink here)

The Children Learning Reading program works so well that many children will achieve reading ages far ahead of their chronological age.

Take Jim & Elena's children as an example: their oldest child, Raine, was reading phonetically at 2 years 11 months old, and by the time she entered kindergarten at 5 years old, she was reading at a grade 5 level with a reading age of 11.9 years - almost 7 years ahead of her chronological age. Their second child, Ethan, learned to read phonetically by 2 years 9 months, and at age 3, he was reading at a grade 2 level with a reading age of 7.2 years - progressing at a similarly quick pace as his older sister. Find that hard to believe? You can watch some videos posted here.

There are many different phonics programs out there, but rarely do you ever hear a mention of phonemic awareness (PA), and PA is absolutely an equally critical component to developing reading skills in children. What makes the Children Learning Reading program so unique and amazingly effective at teaching young children is that it seamlessly combines the teaching of synthetic phonics along with phonemic awareness to enable children to develop superb reading skills.

Above and beyond simply teaching children to read and decode effectively, this approach of combining synthetic phonics and PA instructions works to help children achieve reading ages far above their chronological ages - just as the Scottish study had demonstrated with synthetic phonics. The amazing effects of this type of learning increases dramatically with time and age. Even more noteworthy is that this approach to learning reading immensely enhances a child's spelling abilities as well! Indeed, in a report published by the National Reading Panel (NRP), the NRP had found that learning through synthetic phonics and phonemic awareness instructions greatly enhances a young child's ability to spell.

Whether you have a toddler, a pre-schooler, a kindergartener, or an early grade school child, the Children Learning Reading program will enable you to effectively teach your child to decode and read phonetically. The lessons are taught in a logical and sequential order of learning, and the step-by-step lessons make it super easy for you to teach your child and enable your child to become a fast and fluent reader.

>Click here to learn more about the Children Learning Reading program and teach your child to read today
 

Are You Still Not Earning Money! It’s been long enough!!!

Are You Still Not Earning Money! It’s been long enough!!!

I bet you that if you put in just a few hours with my help you can earn at least $199.99 by the end of today. 

Don’t think that you can? 

Well if you feel that earning money is hard it’s because you have not really took the time to listen to how my business runs.

 I work about 4 hours per week and spend the other 20 hours in total freedom!!!

I know that most people think it’s hard to start a company and earn money instantly but they are so far from correct that it makes me sick.

 When I was younger everyone and their brother thought I was crazy for wanting the freedom of owning my own business.

Years later I’m spending 4 hours per week working and the rest is… whatever I want it to be!!!

  I’m going to show you how to start a flyer business and get your first big $900.00 sale in just weeks from day 1.

Learn How To Earn 25,000 Per Week

I’ll show you how to find these companies, get their business and how to advertise for free.

If you’re sick of waiting for extra income, than please watch our short video that could have you earning big money just like I do.

Please watch our short video for proof that my system really works.

Learn How To Earn 25,000 Per Week

Can Anyone Start A Christmas Light Installation Business?

Can Anyone Start A Christmas Light Installation Business?


Christmas Light Installation is a business opportunity for anyone that is interested in making money fast. Whether you’re looking for some extra money for Christmas gifts, a new job, a way to get out of debt or just a chance to own your own business, this kit is for you.

It doesn’t matter at what stage you are in life or what your financial or educational Background is; this business kit can be your fast-track to financial freedom. I constantly receive emails from satisfied readers about how this business kit has helped start a successful Christmas Light Installation business or even help them increase revenue year after year.

I think it’s a great fit for any of these people:
- Seasonal business owners (Construction workers, framers, painters, landscapers, pool cleaners, window cleaners etc.)
- People with no prior business knowledge
- Aspiring small business owners
- College and University graduates
- High school students
- Fund-raisers for community groups and sports teams

As you already know, this is a seasonal business, so you have the opportunity to make quite a bit of money in a short period of time. That leaves you with the rest of the year to live how you choose. I usually take four months off to travel and then run a landscaping business in the summer. You, however, can do whatever you want!

This is a great business for many reasons. I believe that Holiday lighting will not only help you earn the amount of money you need to live a healthy lifestyle, but will give you the independence to and the self confidence to do anything in life that you put your mind to.

I am living proof that the information contained in these pages works. It is tried, tested, and holds true. The ideas in this business kit will not make you a millionaire overnight. Chances are, it will never make you a millionaire. What it can do, however, is help you obtain a comfortable lifestyle with the freedom and confidence to live your life as you choose.

These are the aspects of the job that got me interested in the first place:
- It’s a simple, structured business model that is easy to follow
- It’s one of the fastest growing service industries in Canada and the United States
- It’s an easy-to-follow system
- It’s an opportunity that’s available now with minimal start up costs

Earn $1000 Per Day Running A Christmas Light Installation Business!

ECO-Organic Vegetable Gardening Is It Magic?

We all know how much hard work there is in growing vegetables - digging, weeding, crop rotation, watering, fertilizing, planting winter crops, resting beds, spraying pests and weeds - the list goes on and on.  So imagine a vegetable garden that didn’t need any of these things.  Imagine a garden that never had pests, never needed digging, didn’t need to be rested in winter, had no need for crop rotation, had virtually no weeds, needed very little water and virtually looked after itself.  But to top all that off, this garden produces many times more than a traditional vegetable garden and regenerates itself year after year, all by itself. 

Surely, that would be magic!

How could a vegetable garden like this exist?  Easily!  The answer is in nature.  Natural ecosystems are very healthy and diverse and don’t require any human interference.  If we are able to take the same natural laws that are found in nature and apply them to our garden, we are able to reproduce the same results.  And that’s exactly what the Food4Wealth method has done.

The Food4Wealth method is based on science.  It follows very sound ecological principles.  It’s a way of setting up a natural ecosystem using edible plants, and it uses the types of plants we all like to eat.  The special planting arrangement mimics nature so the same interdependent relationships between the living components exist.  These relationships are mutually beneficial for the various components, so the vegetable garden actually runs all by itself. 

The people in the family who own the Food4Wealth plot are actually one of the important living components.  They perform a similar task to a grazing animal in a natural ecosystem.  The Food4Wealth plot actually benefits from regular harvesting, just as a natural ecosystem benefits from regular grazing.  These plots are so prolific, that they need almost daily harvesting.  Regular harvesting maintains the ideal vegetation balance required to run the garden like a natural ecosystem.  It’s the ultimate win win situation.  Harvesting is good for the people, but it’s also good for the garden.

The biggest challenge that faces modern agricultural practices is to incorporate pest ecology, plant ecology, soil ecology and crop management into a method that is reliable and efficient.  And until now, that has never been achieved.  The Food4Wealth method naturally combines all of these factors without any effort.  You see, nature has had these things under control for millions of years.  It’s only humans who have made things more complicated.

But the path is now clear, because Food4Wealth has laid the foundations for a healthier, more efficient and reliable way to grow food.  It’s a simple method that sets things up as nature intended, so that problems simply don’t exist. 

So, to answer the question - is it magic? 

No, it isn’t magic, but it sure feels like it. 

Jonathan White is a self-employed environmental consultant and landscape designer.  He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden.  It is available at food4wealth DOT com

Top 15 Weight Loss Myths

Top 15 Weight Loss Myths

There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair….

Weight Loss Myth # 1

The more weight that I have to lose the more intense my exercise routine should be.

Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what "intense" is.

If intense for you is working out for an hour a day, but due to life’s busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as "intense", according to your definition, but those little cardio moments will have positive health altering effects.

Fat Loss Myth # 2

Stress and weight gain do not go hand in hand.

Weight Loss Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight".

Weight Loss Myth # 3

I can lose weight while eating whatever I want.

Weight Loss Truth: Sir Isaac Newton once said " What goes up must come down." There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.

This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not "fat, but who have high cholesterol.

Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers…. All of those "soul satisfying foods", but it should be in moderation. Anything in excess is never good.

Fat Loss Myth # 4

Skipping meals is a good way to lose weight.

Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.

Weight Loss Myth # 5

I will not lose weight while eating at night.

Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.

Watch the Fat Loss for Grownups review videos for more insider information about this exciting weight loss program now

Fat Loss Myth # 6

I’m not acceptable until I lose weight.

Weight Loss Fact: The person who doesn’t feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.

Weight Loss Myth # 7

I need to cut calories to lose weight faster.

Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an adverse affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are "cutting calories".

Fat Loss Myth # 8

Skipping meals will help me lose weight.

Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.

Weight Loss Myth # 9

I think I have genetic weight gain, it runs in my family!

Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don’t believe that there is actually a "fat" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.

Fat Loss Myth # 10

Eating healthy is too hard.

Weight Loss Fact: Eating healthy is the simplest thing in the world…..once you have trained yourself to do it. How many times have you placed a goal to lose weight or to "eat better"? The first few days you are doing great, eating all kinds of foods which you normally wouldn’t eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brains do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, "Psychology of Releasing Weight".

Weight Loss Myth # 11

You have to give up your favorite foods to lose weight.

Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn’t gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren’t the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn’t catch up to me in the form of excess weight.

Fat Loss Myth # 12

Overeating is caused by hunger.

Weight Loss Fact: Nice try there. If only we could blame "hunger" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to "fuel up" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren’t very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.

Weight Loss Myth # 13

Only drastic diets work.

Weight Loss Truth: There goes that word again…DIET….those "drastic diets" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the "cookie diet", lol…. All that way to "the water only diet"….. I am sure you can lose weight while on these DIETS, however the weight will be gained right back and usually with some added weight as a bonus.

Fat Loss Myth # 14

I am too fat and too far down the road to begin.

Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don’t expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun’s light……

Weight Loss Myth # 15

I can’t do it, I have tried many times and have failed.

Weight Loss Truth: The great Henry Ford once said "Whether you think you can, or you think you can’t- you’re right.’"……It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up…. you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragement is to losing weight as is a piece of fried chicken to a vegetarian……they DO NOT go hand in hand.

These tips are courtesy of my friends at Reinventing Aging. They have a new program called Fat Loss for Grownups that expands on the list above. Click here for their free video.

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The Shocking Truth about Dietary Fats and Saturated Fats

The Shocking Truth about Dietary Fats and Saturated Fats
You've been deceived into thinking that saturated fats square measure dangerous for you, however let's cross-check some facts below...

I’ll preface this text by voice communication that it'll facilitate if you have got associate degree open mind and settle for that a number of these facts square measure a slap within the face to correctness nutrition during this day and age wherever fats square measure chastened by several doctors, health "experts", and also the mass media.

To start, intake associate degree adequate provide of healthy dietary fats is vitally vital to your overall health. Fats square measure one {in all|one amongst|one in every of} the most parts in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes can proceed unremarkably.

On the opposite hand, if you eat unreal, heavily processed, with chemicals altered fats (damaged fats) that square measure found in most processed foods, your cellular perform are impaired as these broken fats become a part of your cell membranes, the body can ought to work more durable to control properly, and chronic diseases will develop.

In addition, healthy dietary fats square measure necessary for optimum endocrine production and balance among the body and square measure thus essential for the muscle building and fat burning processes. different vital functions that dietary fats play during a healthy body square measure aiding victuals and mineral utilization, protein regulation, energy, etc.

I cringe whenever I hear thus known as "health experts" suggest restriction of dietary fat, claiming that a diet is that the key to physiological condition, weight loss, and bar of chronic diseases. Restriction of anyone macronutrient (protein, carbs, or fat) in your diet works against what your body wants and might solely cause issues.

All 3 basic macronutrients serve vital functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one among the leading fats researchers within the world, notes in many of her books and articles, there's little true scientific proof supporting the assertion that a high fat diet is dangerous for United States of America.

For example, if these thus known as "health experts" that admonish fat square measure correct, and a diet is that the answer to physiological condition, then why did ancient Pacific Islanders World Health Organization usually obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), stay just about free from cardiopathy, obesity, and different fashionable chronic diseases (that is, till Western dietary influences invaded)?

Also, why did ancient Eskimo populations, overwhelming up to seventy fifth of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), show superior health and longevity while not cardiopathy or obesity?

Why did members of the Nilotic language tribe in continent stay free from chronic diseases and maintain low body fat percentages on diets consisting of enormous quantities of raw milk, blood, and meat? What regarding the Samburu tribe of continent, that grub a mean of five times the number of dietary fat (mostly from raw milk and meat) as overweight, disease-ridden Americans, nevertheless Samburu members square measure lean, healthy, and freed from chronic diseases?

What regarding ancient Mediterranean diets, that square measure renowned to be terribly high in fat in some cases (sometimes up to 50-70% fat), and also are documented to be terribly healthy?

These samples of high fat diets and also the associated glorious health of ancient populations round the world proceed and on, nevertheless it appears that several doctors, nutritionists, and media retailers still ignore these facts and still promote a diet that restricts dietary fat intake.

Well, the matter is that the great fats (the natural unprocessed health promoting fats) have gotten erroneously lumped along in biological process recommendation with the deadly processed fats and oils that compose an oversized share of virtually all processed food that's oversubscribed at your native foodstuff, restaurant, deli, nourishment joint, etc. These deadly processed fats are actually all over and virtually not possible to avoid unless you recognize what to seem for and create sensible selections in what you feed your body with.

Take note that I’m not recommending following a brilliant high fat diet (although technically this could be a lot of healthy than a high carb diet as long as you select healthy fats).

However, in most cases, active people that exercise on an everyday basis definitely additionally would like adequate provides of healthy carbohydrates for energy and muscle polysaccharide filling further pretty much as good sources of supermolecule for muscle repair. The higher than samples of the high fat diets of ancient populations and their corresponding glorious health were merely to prove the purpose that you simply do not ought to be scared of dietary fats as long as you create healthy natural selections and keep among your daily caloric vary to take care of or lose body fat (depending on your goals).

Following may be a list of a number of the healthiest fatty foods (some can surprise you!) further as a number of the deadliest fatty foods to do to avoid in the slightest degree costs:

Which 5 foods that kill belly fat ( Clic Here For More Information )


The Healthy Fatty Food Choices:



Coconut fat: Coconut fat is about ninety two saturated fat, nevertheless astonishingly to the majority, is taken into account a really healthy natural fat. The health edges of coconut fat lie its composition of roughly sixty fifth medium chain triglycerides (MCTs). Specifically, regarding five hundredth of coconut fat may be a MCT known as dodecanoic acid, that has terribly potent anti-microbial properties serving to to boost the system. Also, MCTs square measure a lot of simply used for immediate energy rather than being hold on as body fat. copra oil is additionally a superb oil for stir-frying, etc. since saturated fats square measure far more stable and don't oxidize like unsaturated oils once exposed to heat and light-weight, that creates damaging free radicals. the most effective sources of healthy coconut fat square measure organic coconut milk, virgin copra oil (available at http://coconut-info.com), or recent coconut.
further virgin olive oil: vegetable oil is about seventy one monounsaturated, 16 PF saturated, and thirteen unsaturated. select “extra virgin” vegetable oil, that comes from the primary pressing of the olives and has higher quantities of antioxidants. in contrast to most different oils on grocery shelves, further virgin vegetable oil isn't extracted with the utilization of harmful industrial solvents and is one among your healthiest selections for liquid oils. strive creating your own dressing by commixture atiny low quantity of vegetable oil with vinegar. this is often healthier than most store bought dish dressings, that square measure sometimes created with extremely processed and refined (chemically damaged) soyabean oil extracted with industrial solvents.
Dark, dark chocolate (>70% cocoa): The Theobroma cacao may be a terribly targeted supply of antioxidants and accountable for a part of the health good thing about bittersweet chocolate. The fat portion of the Theobroma cacao (cocoa butter) may be a healthy natural fat, composed of roughly fifty nine saturated fat (mostly healthy lipid acid), thirty eighth monounsaturated fat, and three fat. I’ll limit the outline of healthy chocolate to solely dark dark chocolate with >70% cocoa content. Most milk chocolates square measure solely regarding half-hour cocoa, and even most dark chocolates square measure solely regarding fifty fifth cocoa, deed the rest of these merchandise composed of high amounts of sugar, milk fat, corn sweeteners, etc. explore for a high quality bittersweet chocolate that lists its cocoa content like Chocolove further Dark (77%) or Dagoba new phase of the moon (74%), that contain principally cocoa and extremely very little sugar. confine mind that though bittersweet chocolate is a healthy treat, it's still calorie dense, thus keeping it to merely a sq. or 2 may be a sensible plan.
Avocados or guacamole: The fat in avocados (depending on wherever they’re grown) is about hr monounsaturated, twenty fifth saturated, and 15 August 1945 unsaturated. Avocados square measure a really healthy natural food that gives several nutrients, fiber, and healthful fats, whereas adding a chic flavor to any meal. strive sliced avocado on sandwiches or in salads or use dip in wraps, sandwiches, or quesadillas.
High fat fish like wild salmon, sardines, mackerel, herring, trout, etc.: as regards to any fish or food square measure sensible sources of natural polyunsaturated fatty acid unsaturated fats, however the upper fat fish listed higher than square measure the most effective sources of omega-3’s. thanks to the novel switch to the next proportion of omega-6 fatty acid unsaturated fats like soyabean oil, corn oil, Carthamus tinctorius oil, etc. in our food provide throughout the center of the twentieth century, the common western diet is presently means too high in omega-6’s compared to omega-3’s, that wreaks mayhem in your body. this is often wherever sensible polyunsaturated fatty acid sources like high fat fish, walnuts, and flax seeds will facilitate bring you back to an improved quantitative relation of omega-6/omega-3. I additionally suggest malacostracan crustacean Oil, that has been shown to probably have even a lot of health edges than customary animal oil
dotty (any and every one - walnuts, almonds, peanuts, cashews, macadamias, etc.): dotty square measure nice sources of healthy unprocessed fats further as minerals and different trace nutrients. Macadamias, almonds, and cashews square measure nice sources of monounsaturated fats, whereas walnuts square measure a decent supply of unprocessed unsaturated fats (including omega-3’s). try and avoid dotty that square measure stewed in oil. Instead, select raw or dry cooked dotty.
Seeds (sunflower seeds, pumpkin seeds, herb seeds, flax seeds): All of those seeds square measure nice sources of natural unprocessed healthy fats. above all, flax seeds have received lots of attention recently thanks to their high polyunsaturated fatty acid content. However, confine mind that polyunsaturated fatty acid unsaturated fats square measure extremely reactive to heat and light-weight, and susceptible to oxidisation and radical production. Therefore, freshly ground flax seed is that the solely thanks to go. rather than exploitation the shop bought ground flax seed, you'll obtain whole flax seed and use one among those miniature occasional grinders to grind your own flax seed. strive grinding recent flax seed into your yoghurt, cereal, or maybe your dish. If you’re employing a flax oil, certify it’s a cold-pressed oil during a light-proof cold instrumentation, and use it up among a couple of weeks to stop it from going rancid. ne'er cook with flax oil!
The fat in organically raised, unconfined animals: this is often wherever the majority are misinformed by the mass media. animal material is inherently sensible for United States of America, that is, if it came from a healthy animal. men have thrived on animal fats for thousands of years. the matter is, most mass made animal merchandise nowadays don't return from healthy animals. they are available from animals given many antibiotics and finished up with hormones and fed un-natural feed. the answer is to decide on organically raised, unconfined meats, eggs, and dairy. At now, the worth continues to be to a small degree higher, however as demand grows, the costs can return down. I've found an unbelievable web site that truly offers unconfined grass-fed meats delivered right to your step at terribly cheap costs. Believe me, it's extremely laborious to seek out grass fed meats at any grocery stores, thus i used to be happy to seek out this web site.



The Deadly Fatty Foods:



alter oils (trans fats): These square measure industrially made with chemicals altered oils subjected to very air mass and temperature, with supplemental industrial solvents like dissolver for extraction, and have a metal catalyst supplemental to push the bogus chemical process, followed by bleaching and deodorizing agents…..and somehow the authority still permits this crap to pass as food. These oils aren’t even warrant your lawnmower, a lot of less your body! They’ve been connected to fleshiness, cardiopathy, diabetes, cancer, and more. Even little quantities are shown in studies to be dangerous. If you care regarding your health, check the ingredients of everything you get, and if you see partly alter oils of any kind, margarine, or shortening, defend yourself and your family by selecting one thing else.
Refined oils: notwithstanding the oils aren't alter, most oils on your grocery shelves square measure refined, even most of the thus known as “healthy” canola oils. Most refined oils still endure the extreme temperature, air mass, solvent extraction, bleaching, and deodorizing processes. something labeled edible fat, soyabean oil, corn oil, oil, Carthamus tinctorius oil, and even several canola oils are broken by this processing method (unless they assert "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a typically unhealthy product. note that the explosion of cardiopathy within the middle of the twentieth century coincides quite nicely with the fast increase within the use of alter and refined oils within the food provide.
something deep fried: together with pancake chips, potato chips, tater, donuts, deep-fried chicken, chicken nuggets, etc. All of this crap should not even pass as real food in my opinion!
milk fat - Milk fat may be a terribly healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is understood to possess higher quantities of healthy fats like conjugated polyunsaturated fatty acid (CLA) and polyunsaturated fatty acid fatty acids compared with grain fed cows. ancient populations round the world have thrived in good health whereas overwhelming vast quantities of raw, non-pasteurized, non-homogenized, full fat dairy farm merchandise. Once again, food process ruins a decent issue by pasteurizing and homogenizing milk fat, rendering it doubtless dangerous within the flesh. sadly, you'll notice it virtually not possible to seek out milk within the United States of America unless you in person understand a farmer. look at http://www.realmilk.com for a lot of data on the advantages of milk and to seek out out if it’s offered close to you. As another, refined dairy farm merchandise like yoghurt have a minimum of had helpful microorganisms supplemental back to them creating them higher for you. Realistically, since you almost certainly won’t notice milk, protruding to milk is that the best choice to avoid the milk fat. If you employ butter for cookery, your best choice is grass-fed butter.
 

How to lose belly fat ( Clic Here For More Information )
 

 

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MyShedPlans Review 3

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