Muscle Gaining Secrets 2.0 Review

Muscle building isn’t easy. Just take a look around your gym sometime. How many guys do you see that have changed much from what they looked like a year ago? Probably not many, if any at all. With all the magazines, articles, books, dvd’s and more, you would think everyone who is trying to add slabs of ripped muscle to their body would have no trouble doing so. Unfortunately, that’s just not the case.

And the plight of the naturally (very) skinny guys is even worse. While most of the magazine and book training routines don’t work well for most guys looking to get bigger, they are even worse for the skinniest among us. This just leads to frustration, confusion and eventually giving up, or turning to performance enhancing drugs.

But, it doesn’t have to be that way. Skinny guys really can transform their physiques and add ten, twenty, even thirty or more pounds of rock hard muscle mass and get massive pecs, rounded shoulders and bigger biceps. The key is the right information. Well, that and some seriously intense hard work. But if you want to add muscle, you’re probably already working hard. Now you just have to work right, too.

So let’s explore some of the strategies and obstacles with regard to skinny guys and muscle building by diving into Muscle Gaining Secrets, a training program put together by Jason Ferruggia, personal trainer and fitness author.

Who Is The Author Of Muscle Gaining Secrets 2.0?

Jason is a very in demand muscle building master as well as strength and conditioning specialist. For the past seventeen years, he has personally worked with over seven hundred athletes from big time organizations like the NFL, NHL, NCAA and Major League Baseball, not to mention first responders like police and firefighters, as well as members of the military. Oh, and Hollywood celebrities, too.

That’s on top of the over 52,000 skinny guys from all around the world that Jason has helped go from a skinny before to a beefed up muscular after. If you want a training program from someone with serious credentials that gets results, Jason has both been there and done that.

He’s also a training adviser for Men’s Fitness and has written hundreds of training and nutrition articles for a variety of magazines. When it comes to building muscle mass, Jason specializes in helping the skinny guy who just can’t seem to get bigger no matter what he tries.

Jason has taken all this real world, muscle building experience for skinny guys and packaged it into one program, Muscle Gaining Secrets. And Jason himself was a naturally skinny guy who struggled to add muscle mass to his frame so he knows what your going through and that doing the same old same old that some pro bodybuilder recommends, is not going to get the job done.

Jason knows that what works for others, doesn’t work for the skinny guy. You must do things differently if you want to make explosive muscle gains. Those secrets are what is contained inside Muscle Gaining Secrets (hence the name!).

Muscle Gaining Secrets 2.0

What Is Muscle Gaining Secrets 2.0 About?

Within Muscle Gaining Secrets 2.0, Jason focuses on five reasons that are holding back your gains. One of them is not focusing on progressive overload, which is simply getting stronger over time by adding more weight and / or performing more repetitions with the same weight. This seems simple enough but you’d be surprised how few guys in the gym are doing this. Inside Muscle Gaining Secrets Jason discusses innovative ways the skinny guy can ensure progressive overload happens.

A second reason is the wrong training frequency. Over the past decade the trend has moved toward hitting a body part only once per week. This may work for the genetically gifted who can add muscle just by looking at a barbell, but it’s not ideal for skinny guys. Skinny guys need more frequency in their training, while still getting enough rest and recovery time.

Most trainees are doing way to many sets and reps in their workouts. This is not the same as the frequency with which you train each body part during the week. But the total weekly numbers are just way too high and short circuit and muscle building that might have been triggered by the workouts. You can’t do the high volume workouts of the drug users. It’s not going to get the job done. Focusing on more frequent workouts but shorter ones is a much better way to go for the average guy. You’ll find this exact structure inside Muscle Gaining Secrets 2.0.

A lack of a plan is a BIG problem! Most guys have no idea what they are going to do when they hit the gym, outside of knowing which body part they want to train. As for exercises, sets, reps, weights and training techniques, they make it up as they go a long. If you struggle to build muscle, this is just not going to get the job done. Not only do you need a plan of attack, but you need the right plan of attack. Stop spinning your wheels by just winging it.

Finally, this is such a thing as too much intensity. If you go all out, balls to the wall, every workout, you will burn out and over train and you won’t build muscle. It’s important to cycle the intensity of your workouts. Think of it as taking one step back to go two steps forward. Cycling your training goes hand in hand with having a good plan of attack.

What’s Included Within The Program?

Muscle Gaining Secrets 2.0Jason addresses all five of these important factors that can ruin muscle building in his Muscle Gaining Secrets program. The program covers a variety of important factors, just as the best four exercises, the proper set and rep scheme, the exact workout sequence for the week that triggers the best muscle gains and plenty of more.

His 90 day workout plan is also designed around basic, yet effective, exercises that can be done with barbells and dumbbells. No fancy, expensive equipment needed and you don’t have to get to and from a gym if you have the basics at home.

You even get printable workout sheets you can use to make sure you are tracking your progress.

Pros & Cons Of The Program

Despite a well put together and effective program that works, from a true muscle building exercise, not everyone is going to get results with Muscle Gaining Secrets. The biggest downside of the program is the fact that Jason doesn’t shy away from what really works. No fancy gimmicks. No tricks. Just what gets results.

This means no “easy” exercises. When Jason says the big four best muscle building exercises, he’s not talking about exercises like leg extensions, concentration curls or dumbbell laterals. So if you don’t want to pay the price of very hard work with heavy barbells and dumbbells, then Muscle Gaining Secrets is not for you.

However, if you are someone who’s really struggled to add any significant amount of muscle mass to your body and what you really want is results, you’ll probably find what you need inside Muscle Gaining Secrets. Just be sure that you are someone with drive and discipline who is ready, willing and able to put in some seriously hard work with high intensity levels, not to mention heavy weights.

Click Here To Get Started With Muscle Gaining Secrets 2.0



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Yoga Burn Review – Is Zoe Bray-Cotton’s Yoga Program Worth It?

Welcome to my Yoga Burn System Review – a Yoga program created by Zoe Bray-Cotton. It’s also known as “Her Yoga Secrets” which is the same program.

What Is Yoga Burn (Her Yoga Secrets) All About?

Yoga Burn

Yoga Burn is a 12 week yoga system. It has been designed specifically for women to burn fat, lose weight and get energized. Yoga Burn is a physical and digital, fully downloadable body shaping program.

It is available at all times through any laptop computer, desktop computer or mobile device. What really makes the Yoga Burn program so effective and unique is its 3 phase strategic approach to healthy and natural weight loss by specifically addressing the challenges and needs that regular women face when they are trying to reshape their bodies, lose weight and feel confident. The unique 3-phase approach offered by Yoga Burn is called Dynamic Sequencing. Below you will be able to learn more about it.

[wp-review id=”1411″]

>>Visit The Official Site here,

An Introduction To Zoe Bray-Cotton

The creator of this program is Zoe Bray-Cotton, a female fitness expert, certified personal trainer and certified yoga instructor. Zoe has experience teaching all styles and forms of Yoga for more than a decade in some of North America’s most renowned and well-known Yoga Studios and gyms. She has created the Yoga Burn program specifically for women.

How Yoga Burn Works

Dynamic Sequencing is the key to what makes the Yoga Burn program so successful. It is the Dynamic Sequencing approach that is used by the Yoga Burn program that teaches you how to perform every movement properly and then continues adapting and increasing the challenge right when your body begins getting use to the routine. That forces your body to adapt and change, and in turn, this helps you to build a feminine and shapely body that feels as well as looks better.

This 3 phase unique program takes you through a series of various videos that are ordered in such a way that your mind and body will keep guessing which ensures that you won’t hit a plateau or get bored. The videos are all 45 minutes long and you can do them anywhere at anytime. It is recommended that you do three of the 45 minutes videos per week, and an optional bonus video lesson that is provided as well. We will be covering the 3 phase Yoga program in more detail below.

Phase 1 – Foundational Flow

Yoga Burn Phase 1 - Foundational Flow

This first phase is referred to as the foundational flow since that is precisely what we are creating: a solid Yoga Foundation. The initial four weeks have been designed to teach you the fundamentals of a solid yoga practice, and to start to shape lean, long muscles and have lots of fun at the very same time! Both advanced and beginner yoga students will be able to benefit from the unique series of sequences. They will teach you how to executive the correct form as well as build a very strong “body-mind” connection that will allow you to call on those muscles of yours that you need after moving into videos that are more challenging. The initial foundation is absolutely keep to being able to effectively and safely progress through the follow two phases.

Phase 2 – Transitional Flow

Yoga Burn Phase 2 - Transitional Flow

In this phase you will learn how to properly combine the moves that you learned during Phase 1 into a very smooth flow that allows you to burn even more calories and raise your heart rate! By this point you will have become more comfortable with the basic moves, so now it is time to mix things up so that your body has to guess and is forced to change and adapt for the better! The focus on all of the videos in this phase are on the large muscle groups. There are 3 work videos in this phase: Core, Lower Body and Upper Body.

You will be working on your transitions going from one pose over to the next one. It feels very good to learn how to link these poses together, and it enable to you focus on the present instead of allow your mind to wander aimless. It is like meditation on the move!

Phase 3 – Mastery Flow

Yoga Burn Phase 3 - Mastery Flow

During this phase be prepared to kick things up a notch! Now is the time to take everything that has been learned during the first two phases and combine it into a searing hot sequence that fires your metabolism up and will transform your body completely and in way that you never could have imagined could be achieved through yoga.

Each video’s layout varies slightly from the previous videos. Each pose has a lot of repetition to really encourage fatigue of the desired muscle. You will also be guided through a certain combination of lower and upper body compound movements. They have been designed for getting the most done within the shortest time possible. The muscles that are targeted will provide you with that sexy hourglass shaped body that you have always dreamed of.

Phase 3 has been designed to help get things spiced up, reinvigorate and reenergize your mental focus and maximize the amount of weight that you can lose.

Yoga Burn Bonus Videos

Along with the 3 phases videos you also get 4 awesome bonus videos:

  • Tranquility Flow
  • Tips & Tools
  • Beginner Flow
  • Pose Tutorials

You are strongly encouraged to fit in the Tranquility Flow video if you have the time, since this video focuses on increasing your overall happiness, self-confidence and emotional well-being. I am sure that you will agree with me that happiness and confidence are two of the most attractive, sexiest attributes that any women can possess.

>>Visit The Official Site here,

What You Should Know

If you haven’t done any yoga or workout exercises before, then you should know that when you start with these yoga exercises, that you can get sore and you most likely will feel some pain. That’s normal and nothing bad. On the other side, you might also start feeling more flexible and energized, which are the positive effects of doing these yoga exercises.


  • Zoe seems really nice and is really friendly in the videos.
  • Super easy to follow along yoga instructions.
  • Zoe is really a great instructor.
  • Feeling energized after the exercises.
  • Good for stretches.
  • Everything is well-organized.
  • You get the digital as well as physical (DVD) version of the program.
  • 60 day money back guarantee.


One thing which I really didn’t like was all the emails I received after purchasing the product. It’s not a real con related to the product and I understand that they all do marketing and want to sell more stuff. However it still could have been fewer emails. If there weren’t some good motivational ones included, I would have unsubscribed after the first few days.


Who Has The Yoga Burn Program Been Designed For?

Yoga Burn has been designed from women from all walks of life you are prepared to take the time and closely follow this yoga program that promotes healthy and natural weight loss without needing any potions, powders or pills. If you would like to get in shape and lose weight without needing to spend hours and hours inside a gym or lifting heavy weights all the time, then the Yoga Burn program can be the perfect fit.

Can The Yoga Burn Program Be Done When I Am Pregnant?

Yes, absolutely. If you are pregnant, it is recommended that you take full advantage of the programs bonus videos entitled The Tranquility Flow and The Beginner Flow, which are perfect during all Pregnancy stages. You are also provided with a comprehensive list of modifications that you can use during each of your pregnancy’s trimesters. What is even better is that Yoga Burn is ideal for helping you recover after having your baby so you can begin to get fit right from the comforts of your home!

What Is Different About Yoga Burn Compared To Yoga Classes?

The first thing is you won’t need to step over sweaty yoga mats in order to find an open space in a crowded and overpriced yoga studio, drive through traffic in order to reach the gym, or have to deal with obnoxious men to perform those same generic exercises in class every week. More importantly, Yoga Burn is a very progressive yoga program that has been exclusively design for women for delivering maximum body shaping effects and fat burning results within the shortest time possible.

Keep in mind that all of the strategic movements that have been built into the program have been done for this sole purpose, which is what makes it so utterly and completely unique from all of the other programs that are currently available. Yoga Burn has been specifically designed to meet the challenges and needs of regular women who would like to lose weight, shape up and experience all of those incredible benefits that this progressive and professional yoga program offers, and all on your own time and from the comforts of your very own home.

The Yoga Burn Review Conclusion

With Yoga Burn you’ll get a great workout program, which you can easily do from the comfort of your own home. It’s well worth the investment in your body and health. To get your own copy, click on the button below.

Get Started With Yoga Burn Now

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Secrets Of Meal Timing And Frequency For Fat Loss

There are many weight loss articles and fitness trainers who will tell you that you should eat six small meals a day instead of 3 larger meals. Some will say that the timing matters. Others will say that carbs should only be consumed in the morning. So whom do we believe?

With so many contradictions in the weight loss industry, the normal woman will feel like she is running in circles just because she doesn’t know who to listen to. Everybody is busier trying to prove their own theories and facts as gospel.

The truth is that weight loss varies from individual to individual. What works for one person may not work for another. This is not a one size fits all solution. You will need to find out what works for you and it will require a certain degree of trial and error.

No need to panic. It’s not difficult.

Like Leonardo da Vinci said, “Simplicity is the ultimate sophistication”. We will aim to be simple. That is one of the biggest secrets of weight loss. To stay true to the simple concepts.

The first one is that you must be in a state of caloric deficit. It truly doesn’t matter if you eat 3 large meals or 27 small meals. As long as you are in a caloric deficit, you will lose weight. The purists will argue that larger meals cause insulin spikes and this will lead to weight gain.

No, it won’t. Your body can’t gain weight if it is on a caloric deficit. There is the issue of metabolic rate now. It is true that your metabolic rate will be higher if you eat smaller meals throughout the day. However, eating 6 small meals spaced out through the day is just not a viable option for many women who are busy at work or at home.

So, you must see what suits your lifestyle. If you only have time for one large meal and it meets your daily caloric requirement, that’s fine. You will still lose weight.

Meal timing and frequency are a non-issue. What matters is compliance. Are you compliant with your diet and training program?

If you eat what you are supposed to in the proportions that you are supposed to, that’s half the battle won. Are you faithful to your exercise program? You are? Excellent. The battle is almost won. Your body will shed the fat like it is supposed to.

Let’s not make things more complicated than they are. There is a method known as intermittent fasting. This method employs an eating window of 8 hours and a fasting window of 16 hours. As long as you eat your calories within the 8 hours, your body will shed the fat very effectively.

Intermittent fasting has been proven to be one of the best ways of losing weight and it dispels all fallacies about meal timing and frequencies. People on intermittent fasting programs have reduced their eating window to 5 hours and seen even faster fat loss.

Therefore, what truly matters is your calories. Be on a deficit and that’s about it. You will lose weight. Guaranteed.

Video: 10 Fat Loss Tips For Women

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4 Common Weight Loss Mistakes That Women Make

Many women start out strong when they wish to lose weight. However, with time they give up. Why? The answer is that they do not see results fast enough. In most cases, women sabotage themselves without even realizing it.

The 4 Common Eeight Loss Mistakes Are…

  • Not including resistance training as part of their training regimen
  • Not staying at a caloric deficit
  • Letting one small slip up affect them
  • Not defining their why

Not Including Resistance Training As Part Of Their Training Regimen

Resistance training is one of the best methods to lose weight. Most women balk at the idea of going to the gym and lifting weights. They automatically assume that the weights will make them big and manly and no woman wants that.

This is a fallacy. Most women will never become big or bulky. Men themselves have problems getting big and muscular. A woman who has much less testosterone will not see huge muscles popping up all over her body.

Weight training will boost your metabolism. Your muscles will be lean and toned. You will burn the fat and gain some lean muscle mass. So, overall, not only will you become smaller in size but you’ll also get stronger too. The extra muscle will burn more calories and make it easier for you to keep off the weight.

A full body workout which involves deadlifts, snatches, squats, etc. will create a situation in your body known as excess post oxygen consumption. That just means you will be burning calories and fat for hours after you work out.

Mix up your cardio with days of resistance training.

Not Staying At A Caloric Deficit

To lose weight you absolutely MUST be on a caloric deficit. This is the most important rule to fat loss. Even if you work out for 14 hours a day, if you’re consuming more calories than you burn, you will not drop even one gram of fat. This is absolutely depressing to most women.

The problem is that many women overestimate the amount of calories they burn. Because exercising is so draining and tiring, they equate the hard work with a ton of calories burnt. The truth is, even an extremely hard 45 minute workout may have only burnt about 400 calories.

Just 2 slices of pizza will cancel out the entire workout. So, you may want to carefully consider what you’re putting in your mouth. Chocolate shake? That yummy chocolate bar? A scoop of sinfully delicious chocolate ice-cream?

It all adds up and without even realizing it, you’ve exceeded your number and you’re at a caloric surplus instead. That means, despite exercising you’re going to gain weight. Time and effort wasted.

To find out what your calorie requirement is, visit

Stay close to your number and you will lose weight.

Staying at a caloric deficit all the time is not beneficial. You will need cheat days where you eat about 500 calories more just to boost your metabolism and prevent your body from going into ‘starvation’ mode. The Venus Factor explains in details about caloric deficits, maintenance requirements, meal timings and frequencies, etc.

Letting One Small Slip Up Affect Them

This is a mistake most people make and it doesn’t matter what sex you are.

People like to be perfect. They like to follow rules perfectly. However, in reality, success in any endeavor is not linear. It is a mess. You will take a few steps forward, slip up here and there, see some setbacks, make a few comebacks and finally reach your goal.

If you’re following a diet and training regimen, there may be a day when your will-power gives way and you do eat the slice of yummy chocolate cake. Most women will say, “That’s it. I messed up! I’ll never get thin. I don’t have the discipline. I might as well stop the diet.”

Imagine that! For one slip up, they threw the entire plan away. That’s like dropping your cell phone once and instead of picking it up and dusting it off, you keep smashing it on the floor till it’s completely broken. Just because of one accident.

Relax! Acknowledge your slip up and know that you’re only human… and get back to the plan. Keep on keeping on. That’s the only way you will lose weight.

Weight Loss GoalsNot Defining Their Why

The most important thing that you absolutely MUST do before you even start chewing on that boiled broccoli is this… You must define your why.

You’re probably thinking, “Define my what?”… “My life is full of whys! Why am I fat? Why does 1 muffin slap 10 pounds on my belly but 10 hours of cardio do nothing?”

These are all reasonable whys… but the most important why question you should be asking yourself is this… “Why do I want to lose this weight?” or “Why do I want a flat, lean tummy?”

Your why will ALWAYS be emotional. So, you’ll have to dig deep. Most people do not exercise because they want clear, unclogged arteries or good blood circulation. That’s not the way we think.

You probably want a nice body so that you’ll look awesome in a figure hugging dress and maybe make your other girlfriends jealous. Or you might want to feel sexy for your boyfriend or husband.

You could be a mom who wants to lose weight and be healthy so that you have extra energy to run after your toddler. Or you’re worried that your health is in such a precarious state that you might not live long enough to see your children grow up.

Whatever the case may be, you must find out your why. Then WRITE IT DOWN!

Write down exactly why you want to shed the fat and how it will make you feel once you’ve lost the weight and attained your goal.

Once that is done, make copies of it and paste it all around your house so that you never forget it. Most importantly, paste it on your refrigerator door and around your kitchen.

Losing weight takes discipline, effort and determination. The concept while simple is not exactly easy. This is a quest to burn off fat that doesn’t want to come off. There will be times when you will be dejected and lose hope. Times when you do not seem to make progress. It will seem easier to throw in the towel and pick up a slice of cake.

It’s at times like these that you must read the why that you wrote down. This is true for any goal.

Your why will keep you grounded and focused. It’ll keep you going when your tank is empty. Find your why and write it down.

Related Video: Top 10 Weight Loss Mistakes, How to Lose Weight & Keep It Off, Psychetruth Nutrition Secrets


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Weight Loss Tips For Women: Are You Sabotaging Yourself?

Out of all the mistakes that women make when trying to lose weight, here are some of the most common ones. Just avoiding these mistakes will put you in good state. There is so much bad advice regarding weight loss that it is normal to feel discombobulated after doing an hour of research online.

Information overload and most of it is contradictory. Just bear in mind that if you follow the tips listed below and our list of the best weight loss tips for women, you absolutely will lose weight. Make no mistake about it. Are you ready? Good. Read on.

1. You MUST know your calorie maintenance number and aim to be at a deficit of about 300-500 calories a day. Most women never find out what their number is. You can find out your number at

2. Never ever try and cut too many calories too soon. You will not speed up your fat loss. Instead, you will slow it down because your body goes into starvation mode and holds on to its fat stores desperately.

3. Never underestimate the damage a single cookie can do. Actually, it doesn’t have to be a cookie. That is just a symbol that applies to any food you crave but know that you’re not supposed to eat.

An hour long moderate workout may burn about 300 to 400 calories. One slice of pizza and a coke may contain more calories than what you struggled to burn for an hour. So, just giving in to temptation may mean that your effort was just cancelled out.

4. You will make better progress by cleaning up your diet and eating clean, wholesome foods than you would by exercising harder.

5. Don’t try to do too much too soon. Take progressively small steps. It will make complying with your diet or training easier. If you eat 2 bars of chocolate a day, cut it down to one for a week. The following week, cut out the remaining one or if that’s too difficult, just eat half a bar a day.

This will be easier both mentally and physically. Your body will also need to adjust to the new diet and training. If you change things up overnight, it’s going to be a shock to your system.

6. Don’t expect results overnight. Aim to stay on your weight loss quest for 3 months. That is only 90 days. It can be done. Take a photo of yourself on day one and take a photo of yourself on day 90. The difference will be so stunning that you will never look back or doubt yourself.

7. Don’t trust the weighing scale. You are better off just using a tape measure to measure the circumference of your arms (around biceps), thighs, buttocks, waist and hips.

The weighing scale does not show how much fat you lost or muscle you gained. The data is just a number and it doesn’t paint a complete picture.

These are 7 of the most common ways that women sabotage themselves. Bear them in mind and keep moving forward in your weight loss journey. If you prefer to follow a program which makes it easy for you to lose weight and get in shape, then I recommend you check out my detailed venus factor review. It’s a great program designed for women.

Video: 10 Easy Ways to Lose Weight

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Clean Eating Basics: 11 Food Planning Tips

Clean Eating Basics

You know the clean eating basics that you should be eating right, but you just can’t seem to find the time. You have to get the kids to school, you need to get to work, your house won’t clean itself and it seems like there are hundreds of unseen problems which pop up each week.

It’s not like you don’t understand the benefits of good nutrition and eating clean.

You know you and your family can enjoy happier, healthier, richer lives when you eat right. You want your family to enjoy the best possible health, but day after day, week after week, it just seems easier to choose handy but unhealthy fast food over a healthy time-intensive alternative.

Fortunately, there are steps you can take to eat healthier and save time doing so. Other time-starved people just like you have found some really smart ways to enjoy good nutrition, while at the same time saving time planning, prepping, cooking and eating.

Start practicing the following food planning tips and you will find yourself enjoying the benefits of eating healthier while investing the smallest amount of time possible. (Some of the following tips save you time, some help you eat healthier, and some deliver both of those wonderful benefits.)

1 – Buy Frozen Foods

Frozen fruits and vegetables are much healthier than their canned counterparts. Healthy frozen foods come in all kinds of combinations, and it is quick and easy to simply remove whatever quantity you need and refreeze the rest. Bags of frozen food also cut down on preparation time. They are usually precooked, saving you anywhere from a few minutes to an hour in the kitchen.

One smart food planning idea here is to break down large retail frozen food packages into single serving sizes. This makes it very easy for your family members to quickly enjoy a healthy serving of their favorite fruits and veggies. Healthy lean meats like salmon and chicken breasts can also be purchased in larger frozen food packages and broken down into smaller quantities.

2 – Buy A Kitchen Timer

A timer for your kitchen may not impact how healthy your food is. However, it forces you to spend only a certain amount of time on food prep and cooking. If you enjoy cooking, it is easy to get lost in the enjoyable task of food preparation. A kitchen timer keeps you on task and on schedule.

3 – Stock Up On Herbs And Spices

Sauces can really add a flavor boost to your food. However, many condiments and sauces deliver a high calorie count, lots of carbohydrates per serving and way too many unhealthy preservatives and additives. The same is true for salt and sugar.

Herbs and spices deliver a zero calorie count and complement rather than cover up the flavors of the food you eat. They also deliver natural benefits, acting as memory boosters, stress relievers, heart helpers, anti-inflammatories, and they even strengthen your immune system. The following list points out some versatile and flavorful herbs and spices as well as the health benefits they deliver.

  • Turmeric is an amazing anti-inflammatory. Many painful conditions are symptomized by inflammation and swelling. Turmeric naturally lowers inflammation, soothes your digestive system, is used to treat arthritis and even offers cancer fighting benefits.
  • Rosemary delivers an awesome boost to your immune system. It improves your circulation and respiratory system, and can calm an upset stomach. It is great for preventing and treating the flu and the common cold, as well as reducing your risk of cancer and other deadly diseases.
  • Basil improves your heart health and actually boosts a healthy DNA composition. It affects your body in so many positive ways at the cellular level, fights bacteria, and offers a wonderfully peppery taste.
  • Cayenne pepper is hot and spicy. It also acts as a natural detoxing agent, cleansing your body of all kinds of impurities and waste products. It kills harmful fungi in your body, and can even soothe your stomach in spite of its spicy reputation.

Clean Eating Basics: Herbs And Spices

4 – Shop Less Frequently, And Buy More Each Time

Do you find yourself shopping for groceries 2 or 3 times a week? If you have some free time on your hands and you are driving by your favorite grocer, do you just pop in to see what is on sale? If so, you should consider buying groceries less frequently, and purchasing more each time you do shop.

You can easily spend 3 to 5 hours a week shopping for food if it takes you 2 or 3 trips to do so. Alternately, you could spend just 1 or 2 hours doing all of the food shopping for your entire week in one trip. This is an easy way to free up some time in your busy schedule.

Clean Eating Basics: Shop Clean Food

5 – Buy In Bulk

This makes sense for a lot of reasons. In most cases larger, bulk size purchases are less expensive per serving than smaller packages. If you have a Costco, Sam’s Club, BJ’s or similar warehouse club nearby, buying in bulk is easy and saves you money, as well as food planning time.

Perhaps you don’t have some big box discount wholesaler in your city. In this case, buy the largest size food packages at your local grocer. Talk to your local butcher about purchasing large quantities of meat at a reduced per serving price. When used in combination with tips number 4 and 6, bulk buying can save you time, money and headaches when planning what’s for dinner.

6 – Purchase A Standalone Freezer

Unless you have a huge refrigerator, the freezer that comes with it is limited in size. Most families open the freezer compartment of their refrigerator only to see very little available space. Save time with your food planning efforts by purchasing a standalone deep-freeze.

This also lets you save valuable money.

When you see an unbelievable special on a large quantity of meat, vegetables, fruits or some other type of food, you don’t have to worry about where you are going to store it. A standalone freezer promotes healthy eating as well, since you can stock it with whatever naturally healthy foods you desire.

7 – Cook Several Meals At Once

Why not cook just once a week? If that sounds impossible, think again. You can cook whole grains, lean meats, fish, beans, peas, fruits and vegetables once a week and have them available for all of your weekly meals.

This means minimal cleanup time in the kitchen. You only have to cook and clean one time! Then you simply pack your deep-freeze and refrigerator with healthy serving size containers that minimize preparation and cooking time.

8 – Eat More Single-Ingredient Foods

Since they are not processed, natural single-ingredient foods are extremely healthy. Raw foods, fruits and vegetables like apples, broccoli, oranges, avocados, bananas and nuts can be used in a nearly limitless variety of recipes.

They can be combined, eaten separately, eaten raw or cooked a number of ways and snatched up when you are in a hurry and headed out the door. This is a time-saving and health conscience combo that can’t be beat when it comes to food planning and preparation.

Clean Eating Basics: Single-Ingredient Foods

9 – Precook A Large Quantity Of Brown Rice

Brown rice is high in fiber, super healthy for you, versatile and great tasting. However, it takes a long time to cook properly. It stores rather well though. Boil a large pot of brown rice and store in portion sizes.

Place a couple of portions in your refrigerator. Freeze the rest. Now you are ready for soup or salad, you can make a quick fried rice dish or reheat and serve with chicken, salmon or some other type of protein.

10 – Eat Fewer Foods That Come In A Wrapper

One way to eat healthier and save time is quite simple … avoid foods that come in a wrapper. This doesn’t just mean skipping the drive-through. You know fast food is unhealthy for you. So are most other processed foods, which are generally served in some type of wrapper or package.

Most of the single-ingredient natural foods, like those mentioned in tip number 8, are package-free. Mother nature provides the packaging. They don’t need to be cooked, so you save time as well. It wasn’t until the advent of agriculture and food processing that a need existed for food packages and wrappers. Not all packaged food is unhealthy. So learn to read food labels and you will make healthier choices.

11 – Limit The Number Of Times You Eat Away From Home

When you eat a lot of meals at fast food diners and casual dining restaurants, you have very little choice over the quality of your meal. Where was the food purchased? How healthy is it? Is it loaded full of harmful additives and ingredients? Was it handled properly? How is it prepared?

It’s obvious to see how you can promote better health when you eat at home. You have total control over the food that you put into your body. Believe it or not, cooking your own meals at home rather than eating out saves a lot of time too. Dining out can be very relaxing. That means you linger over your meal, possibly enjoying the company of your friends and family.

Then of course there is the time it takes to travel to and from your favorite restaurant. When you cut back on the number of times you eat outside of your home, you choose to take control over what you are eating. You can still enjoy sharing meal time with those important to you, and you cut your mealtime commute down to nothing.


One theme you saw mentioned over and over in the above food planning tips is smart preparation. Any time you spend planning and preparing your family’s meals, you usually save time in the shopping and cooking stages. This planning includes buying the right types of items for your kitchen that make food prep quick and easy (think small appliances and food processors). A standalone deep freezer also allows you to save time in your meal planning process, while delivering healthy fruits, vegetables and other frozen food year-round.

Don’t try to tackle this list all at once. Pull a few smart food planning ideas out and implement them this week. Over the next couple of weeks or months, begin slowly incorporating more of the healthy meal planning ideas listed above into your weekly routine. Your family’s health will benefit, and you may find more free time on your hands than ever before. Plus check out the Clean Eating Playbook which includes 70+ delicious clean eating recipes.

Original post here: Clean Eating Basics: 11 Food Planning Tips

Keep In Mind Your Own Enthusiasm For Health

We have the human need to receive validation from our support system in order to feel secure about what we are doing and how we are doing it. Additionally, we keep our friends posted on our progress, challenges, relapses, and so on to give ourselves a better chance at success when we try to lose 10 pounds in a month. We make ourselves accountable by keeping others in the loop. The mind is a tricky and confusing place, and we do what we can to stay on track whenever our commitment wavers between the inevitable cycles of effort and retreat into that which makes us comfortable.

However it is a good idea to be selective about who you choose to include in your own personal journey. Unsolicited advice, destructive criticism, and indifferent or careless remarks can influence us in ways that cause us to doubt our commitments, abilities, and competencies and that can undermine our personal power. Therefore it is essential that we learn and establish an effective means of keeping the influence of our companions in their proper places in order to keep our thoughts our own.

In the workplace, for example, groups of dieters sometimes come together in order to inspire and motivate one another. This environment can be toxic, though, in that they exclude those who wish to keep their eating habits a personal matter. Worse yet, those in the group who cheat on their diet or who relapse altogether can experience extreme guilt and shame for failing to live up to the expectations of the others.

Restaurant staff has a job to try to sell as much food as possible. Inevitably they will rave about the various menu items, not only stimulating the customer’s appetite, but in some cases being quite pushy. We don’t owe our server an explanation about our menu selection, and it can be helpful to beat them to the punch by telling them exactly what we want before they have the opportunity to give us suggestions.

Family environment can be one of the most toxic atmospheres for someone struggling to change their diet to become healthy. Family members can actively work against our goals if they feel threatened by our sudden concern for health. Perhaps they feel embarrassed by their own lack of interest in physical health and sabotage our efforts so as not to feel alone in their dysfunctional eating habits. Or maybe they feel powerless to change their habits and so resent our apparent self-control and discipline.

In some families, a member may take great pride in his or her culinary abilities, and so takes offense when we reject a meal or even when we simply ask for a small portion. In some cases, a person’s romantic partner may become alarmed if we begin to put a heightened emphasis on our bodies, fearing that if we become more attractive they will no longer be attractive enough for us.

It is very uncomfortable for us to make such an examination of our relationships, but it is important if we wish to create appropriate boundaries in such toxic situations where jealousy, bitterness, and resentment exist. This type of analysis also allows us to be more effective in selecting who to make a part of our support systems in the first place.

It is important to acknowledge, also, that sabotaging our commitment is not the only way that others negatively influence our thoughts in regards to dieting. Family, and the friends that form our extended family, can pressure us to get on board with the latest diet plan that may work well for them but which may not necessarily serve us in the same way. They can bombard us with their expectations to the point where we completely lose our enthusiasm and crowd out our own opinions to the point where we feel powerless to make a lasting difference in our lifestyle.

Even when our friends and family mean well, often they may be unaware of the negativity they are sending out way. It is for this reason that we should nurture the enthusiasm within ourselves to look and feel better, and to find a way to implement a gradual lifestyle change that is comfortable to us as an individual.

It will only defeat our purpose if we berate ourselves with unrealistic expectations about weight loss and it will make us very miserable in the process. It is a wonderfully empowering thing to be able to consistently celebrate our successes no matter how small they make seem at the time. Realistically speaking, slow but steady weight loss has a much higher chance at lasting change than a sudden, drastic drop.

It is key that we keep in mind our own enthusiasm and motivation for a healthier body and not to sink into despair when we are not able to immediately determine the results of our efforts. We are the only ones who know what it feels like to walk through life in our precious body, so do not allow anyone to taint the positive longing we experience for self-improvement.

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Source here: Keep In Mind Your Own Enthusiasm For Health