Got yer shovel in hand? Good.
 
Now scoop up all the bullshit you’ve been spewing about how you can’t eat right and exercise, and throw it off the roof. Make sure it hits the neighbors’ constantly-yapping Chihuahua.

Payback for years of lawn abuse.

Open your eyes so I can show you what to eat, cause’ healthy eating ain’t THAT hard.

From the unofficial Black Book of Secrets life tips handbook:

Consistent exercise keeps your mind sharp and gives you energy to carry out the physical activities you enjoy doing.

Healthy diet plans keep your body fat in check, and lose 10 pounds, bringing you closer to six pack abs and makes you look better in clothes (and without clothes).

No Kidding?

If you’re just getting into the game for the first time, or just need a kick-start to eating healthier…

How to Start Eating Healthy

Eat a decent amount (about the size of a deck of cards) of lean protein at each meal and add a fibrous vegetable such as broccoli, spinach or asparagus to at least 2 of those meals each day. (We tell you exactly which proteins and vegetables are best in Double Your Swagger, if you haven’t yet scooped up your free copy yet- get it here).

Protein is the backbone of every cell in your body and is involved in everything from keeping your metabolism running hot to building lean muscle tissue by combining it with isometric exercises and weight training  Fibrous vegetables are negative calorie foods that will provide valuable antioxidants as well as fiber to keep you feeling full and avoid over eating.

Maximize Nutrient Value and Minimize Insulin Release

Focus on those foods that maximize nutrient value and minimize insulin release. That would be meat, leaves, and berries.

If it Comes in a Shrink-Wrapped Box with a Free Toy Inside, Don’t Eat It

Eat foods that are minimally processed and as close to their original state as possible. Heavily processed foods are stripped of nutritional value and provide empty calories while putting your insulin levels on a roller coaster ride. Packaged foods tend to be loaded with salt or sugar and can stimulate hunger- resulting in you eating more. Usually way more.

The foods you eat on a consistent basis dictate how much weight you lose and how fast you lose it.

Become the Alpha with Omega-3 Fatty Acids

Omega-3’s are an essential nutrient that have been shown to have a positive impact on almost everything in the body. They’ve been shown to have a positive impact on everything from bone health to brain function, mood improvement, joints, skin, hair and nails.

Even more impressive, Omega-3’s play a role in lowering blood pressure, pain and inflammation and in battling diabetes, heart disease and certain forms of cancer.

How much do you need daily? Current research shows 1.5 grams on the low end to 3 grams at the high end. Fish oil is usually sold as liquid or in capsules. EPA/ DHA are how Omega-3’s are commonly referred to on the label.

Many fish oil capsules on the market provide 120 mg of EPA and 180 mg of DHA for a total of 300 mg’s of Omega’s. In this case you’d take 6- 10 capsules daily with meals.

I know some people who take the whole amount in one shot, but most of my clients who take the capsules prefer to space them out over 3 meals- 3 with breakfast, 3 with lunch and 3 with dinner.

With that said, I’m a big proponent of the liquid form made by Carlsons. You can get it in lemon or orange flavor and you don’t really taste fish at all (they deodorize the oil). Capsules tend to give you a fishy after taste and some people get indigestion.

Drink Your Water

By remaining hydrated (drinking more water) you will have more energy, think clearly and perform better at the gym. You’ll also recover faster after a workout and reduce your chance of injury. Have a glass of water before you go to bed at night and you should find you have increased energy when you wake up in the morning.

Keep calorie laden beverages like juices, soda and specialty coffee drinks out of the house. All they do is rack up calories and body fat.

and don’t forget to MOVE!

You don’t need a high-intensity workout every day, but on your days off from the gym you should still get some lower intensity activity in. (3-5 days of moderate to intense exercise is sufficient).

Even if it’s a simple 20 minute walk around the block after dinner, or playing with the kids. The health benefits are immense. And, not to mention those extra calories burned on a simple walk add up over time.

Now, go enjoy life! (clothing optional).

Healthy Eating Notes

14pt;”>Eating healthy is essential for men because it offers superior energy all day long, can help you remain focused at the office, provides the body the quality nutrients it requires for muscle growth, assists in maintaining a proper weight, and safeguards you from illnesses associated with unhealthy eating.

Studies have shown that excessive use of foods full of fats, salt, and sugar, in addition to lower levels of fruit and veggies intake, play a substantial role in raising our chance of developing chronic illnesses; for example cardiovascular disease, diabetes type 2 and cancer.

Balanced Diet

Eating a proper, balanced diet can help: try to cut lower on foods which are full of saturated fats and sugar, and eat lots of fruit and veggies.

Individuals are now eating foods full of processed junk, fats, grain carbs or salt/sodium, and missing out on eating enough fruit, vegetables and soluble and insoluble fiber.

Maintaining a healthy diet means consuming a number of nutritious foods and beverages- primarily vegetables, fruits, lean cuts of meat. You’ll also be restricting your consumption of fatty foods, added sugars, and sodium while keeping trans fat intake to a minimum and balancing calorie intake to handle body weight.

Junk food is readily available, so incorporating the healthy strategies on a daily basis and setting your kitchen up with foods that meet your needs is essential so that you can execute a healthy diet plan.

A healthy diet plan is a that gives sufficient amounts of vitamins, minerals, protein, carb and healthy fats from many foods.

The meals which should from the most of your diet plan include fruits, vegetables, lean proteins, lower-fat milk products, beans and healthy fats from nuts, avocado, essential olive oil, and fish. Eat protein-focused meals with healthy fats, fibrous vegetables, and fruit throughout the day.

Breakfast

Eating the right mixture of nutrients for breakfast will help you feel alert and satiated until lunch. Foods that screw up your blood sugar in the morning can trigger cravings for a doughnut or other less healthy snack option an hour or so later. You’ve probably heard the storyline before: by consuming processed carb-loaded foods that digest rapidly, you send your levels of insulin soaring, your bloodstream sugar level then comes crashing down below baseline, and you’re feeling hungry and cranky.

Fast Foods

Fast foods are made to convince your mind that it’s getting fed, but not to satiate. Receptors inside your mouth and stomach inform your brain of proteins, fats, and carbohydrates inside a meal, and just how filling that meal is for you.

For those folks who have leverage on themselves with some well-thought-out goals, a healthy diet plan isn’t complicated, and possesses mostly vegetables and fruit and includes virtually no processed food and sweetened beverages.

Final point- even while eating well-balanced meals, you still need to keep close track of your serving sizes because if they’re too big, you’ll still put on weight.