So, what do a majority of people do when they find out something is good for them or they like it?  Yep, you got it.  They don’t eat or take it in moderation.  They actually take, buy and reap whatever and whenever they can get at massive quantities.  Sounds like politics right? 

Anyhow, this over consumption and overfishing leads to something that goes from a positive benefit to both a negative health and environmental disaster.

Overconsumption:

Fish higher on the food chain begin to accumulate higher than normal Mercury levels as they eat other fish that contain small levels of Mercury and methyl-mercury.  Tuna is one of those fish that tend to store higher than normal levels of Mercury in their viscera.   Hence, as I stated above, most people over consume and tend to think more is better.  Guess what?  This is why obesity, illness and every other food related disease has skyrocketed.  High levels of mercury has been to have negative impact on Fetal Neurodevelopment.  Some studies pointing to a correlation of a higher stroke incidence.

Overfishing Tuna:

The demand for Bluefin tuna  around the world has attributed to the tuna population in the Atlantic Ocean to decline over 70% in the last 30 years.  Many scientist predict overfishing for tuna and other popular fish will wipe out the breeding population of Atlantic bluefin tuna by 2012.  The demand for sushi has escalated which creates more demand from Japan to build vast Mediterranean fleets to set up miles and miles of nets and to use illegal spotter planes to track the warm-blooded tuna.  Slaughtering off the population which leads to a cascade affect of other fish becoming wiped out.

Summary:

Tuna is a great source of  lean protein and omega-3 fats.  Yet, eat tuna sparingly throughout the month and rotate your foods.  Never eat too much of anything.  Purchasing a cold pressed omega-3 supplement is a great way to get all the benefits of fish oil without the high levels of mercury.

Most adults will not see the ill affects of over-consuming too much tuna or fish that contain higher levels of mercury.  Young children, infants and Pregnant women should definately eat smaller quantities of fish containing the higher levels of mercury such as tuna, swordfish, shark,king mackeral or tilefish.  Fish that are lower in mercury are shrimp, canned light tuna, salmon,pollock and catfish.  Albacore tuna has higher levels of mercury than light tuna.  Note: fish sticks etc..are usually made of Pollock or cod and contain lower levels of mercury.  Teens and adults can eat up  to 12 ounces of the fish lower in mercury per week and 6 ounces of fish higher in mercury.  Yet, I would not give any fish high in mercury to young children, infants or pregant women.

Oh ya, save the tuna and cut back on its consumption.  Try the other varieties of fish and enjoy!

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Well, what is your goal and how serious are you to reach that goal????  Why do you want to go on a diet?

1. Look like a super model?
2. Lose 25 lbs?
3. Be a body builder?
4. Firm up and be a healthier mom?
5. Lose some water weight?
6. Run a marathon?
7. Prevent breast cancer and eat all natural?
8. and the list goes on!

Again, why do you want to diet?  For example, if you want to lose 23 lbs in 5 weeks then most likely you’ll have to eliminate baked goods, extra fats (bad fat), flour, sugar and as much alcohol as possible. 

In reality, a calorie is a calorie. Yet, eating 100 calories of lean protein vs 100 calories of baked cookies would make a great difference in your physique if you were training right! 

In summary, if you want to just lose weight then counting your calories and burning off more than you take in will definately help you drop pounds.  Believe me, I was a pro at dropping 20 lbs for wrestling season while maintaining my strength and stamina. 

I would rather see people change their eating habits such as get rid of processed and genetically engineered foods that are also stuffed with all those shiny preservatives.  If you have a cookie or potato chips then find an all natural version and treat yourself sparingly.  Workout smart and try to come up with a healthy lifestyle rather than a crash diet.  If you want to eat like a bodybuilder than go ahead because there is nothing wrong with eating clean, bland food( i.e. boiled chicken).

Yet, if you’re like most people.  Then go with your usuall foods but try to break them up into smaller portions and find a healthier alternative to the foods that are unhealthy and fattening.

Here are 3 examples of 3 totally different diets and you tell me which one you would pick?

Body Building:

• Meal 1: 1 cup organic oatmeal, water
• Meal 2: 2 egg whites, almonds, green tea
• Meal 3: 3 ounces boiled chicken, salad greens, small yam, broccoli, water
• Meal 4: protein drink, apple, water
• Meal 5: 3 ounces salmon, 2 cups steamed veggies, salad, water

All Natural Food Plan

Regular Standard Diet

3 diets to lose weight but with an intense workout plan, your body would look different after 5 weeks from all 3.  Do you want to look muscular, tone or just skinny?  You make the choice.

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It’s high intensity because it’s pushing your threshold and putting you at 80 percent of your max heart rate.  I encourage everyone to create a high intensity workout for themselves.  Obviously, it will never be like this video.  However, it’s high intensity because it pushes you to work above your usual workout level for quick burst and a small time period. 

Hire a qualified professional trainer to create a high intensity training regime for you.  It should take into consideration your age, medical history, fitness level, motivation and goals.  These workouts are  at your own risk.  These workouts shouldn’t be performed daily unless your a serious athlete.   They can cause injury.  Also, make sure you have a progressive program.  Add intensity to your workouts slowly over 1-2 months.

High intensity workouts are fun, exciting and will help you burn calories like a furnace.

Check out the video below!

Exercise for women to create their own High Intensity Workout

• Stairs, bleachers
• Push Ups to Failure
• Sit Ups toFailure
• Run to Sprint
• Skipping to Sprints
• Mountain Climbers
• Hill Sprints, run up backwards, sideways
• Jump Rope
• Kickboxing, Boxing
• Jumping Jacks to Push ups to boxing to Sprinting
• For Beginners: walking to trotting to lunges to jump rope and/or jumping jacks
• Box jumping to push ups to jump rope
• Kettle bell swings to kickboxing to running or walking on high incline:treadmill

I could go on but really you should create your own and as a favor I will tell you what I think. Just sign in on the front page and I’ll give you some suggestions.

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Can you maintain a good body with just 10-15 minutes a day workout.  Yes, but guess what….you better eat like a bodybuilder every day and the missing link is this: you better be a genetic freak and/or you better have worked your butt off to get that body in the first place.  The key here is to maintain.  Not get your best body in 7 minutes. 

Nothing is for free!

Personally, I am 6 percent body fat at 39 years old and thats not to brag but just to say I worked hard to get fit and stay lean.  I wrestled nationally and still train with olympic prospects.  I eat clean and all natural foods.  I lift and run at least 3 days a week which lets me maintain my muscle and cardiovascular shape.  Oh ya, I also teach and train MMA which if you watch UFC, I’ve trained with fighters like Joe Lauzon.  Again, I mention this because I could probably just hit weights for 15 minutes a day and look fit but would I really feel good? That’s a guaranteed NO!

Do yourself a favor…set a goal and work hard.  If you have only 15 minutes a day then something is better than nothing.  You probably can do 15 minutes in the morning, 10 minutes during the day and 15 minutes at night.  Give it a try.

You have nothing to lose but weight!

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“I want to start eating healthier and since reading your post on Amazing Greens I’ve been interested in it.  Yet, I don’t eat that healthy and I’m scared I’ll end up throwing it out because of the taste.  Any suggestions?” Kathy, Penn.

I’m sure there are many people out their saying the same thing so I’ve experimented this weekend to come up with a few alternatives to just simply adding it to juice, water or whatever.  I hope these healthy smoothie suggestions will help a junk food junky not mind eating healthy.  Remember, the more you cut out preservatives, gluten, chemicals etc..from your diet; the more sensitive you’ll be to eating unhealthy i.e. headaches, upset stomach.  Eat better and you’ll feel better!

Here are some quick smoothies for post workout (weights), breakfast or quick meal to go:

Chocolate Strawberry Smoothie

• 2 scoops Chocolate Green Superfood Supplement   Click here to purchase
• Frozen Organic Strawberries (6-8)
• Small Banana
• 1 tbsp all natural chocolate syrup  my suggestion: Trader Joe’s Organic Midnight Moo (my kids love this too!)
• 1 cup skim milk or non dairy beverage (almond milk, soy milk, rice milk) my suggestion: Non-sweetened Almond Milk
• 1 scoop all natural protein powder ( whey, egg, soy,rice,hemp)  my suggestion: click the canister below

BioChem Protein Powder has pulled off All natural and good tasting!

Directions:

Blend all the ingredients accept the protein powder.  After the mixture is blended add the protein powder on slow speed and blend until mixed thoroughly.

Stawberry Banana:

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This article was in appreciation from Amazing Grass™

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Also, the complete whole body workout can make your respiratory system work harder than usual.  Hence, this is why your body can actually burn up to 1000 calories in one hour workout. 

Coming Soon! Martial Arts workouts that will kick your butt into shape.   Check out workouts daily.

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1. Eliminate all white flour and refined sugar products from your diet.
2. Cut back or eliminate alcohol consumption.
3. Eat more organic fruit during the day 1-3
4. Add more fiber to your diet.
5. Eat lean protein for your first meal.  Try to eat lean protein with every meal
6. Add Chromium Picolinate 200 mcg to your vitamin intake to help regulate sugar swings.
7. Eat complex carbs 1-2 , yams, brown rice, quinoa etc…
8. Become more fit because you’ll become more aware of what you eat.
9. Drink water throughout the day
10. Try an all natural, juice only popsicle during the hot summer days for quick fix. 
11. Find out the cause that triggers you to go for sugary foods, ie. stress and try to eliminate them from your routine.  Ex. don’t stop at dunkin donuts every morning for your usual coffee and bagel.

Many diets don’t help stabalize your sugar intake ie. diets that let you just focus on calories.  However an alkaline based diet will help you eliminate sugar.   Click here for an alkaline based diet, Acid Alkaline Diet Simplified

Check These Nutrition Books Out, Click Below:

The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet

Raw Power! Building Strength and Muscle Naturally

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I actually don’t recommend any fat burning supplements. Will supplements help you lose weight?  Yes, there are some that can definitely assist you in increasing your metabolism i.e..green tea (pure), caffeine etc and others that are for a later topic…but to tell you the truth, unless you’re eating really clean i.e. lean protein, fresh fruit, veggies and complex carbohydrates, you might as well throw these supplements on the floor. 

Oh ya, watch your portion size! Just because you’re eating healthy, doesn’t mean calories don’t count.  Try eating small micro meals throughout the day and take a quick calorie count of each day for 2-3 days.

For quick supplement list try these:

• Probiotic multiple vitamin
• Chromium Picolinate 200 mcg
• Glutamine
• Flax Oil or Fish Oil capsules
• Green Tea (must be organic/whole leaf)

 Need Protein Powder?

HUGE 25% OFF SALE at Bodybuilding.com – Act Fast!

Check These Nutrition Books Out, Click Below:

The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet

Raw Power! Building Strength and Muscle Naturally

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All of the biochemical ( molecular research) will tell you whey protein is one of the highest and most bioavailable protein sources for building muscle.  For many people, whey protein just doesn’t agree with their digestion (even though whey is more tolerable than most dairy products).   

So, my pick for the best protein source for most is the EGG WHITE!

However, how many egg whites can you eat?  So, an all natural (without artificial sweetener) whey protein blended with frozen fruit and water can be an excellent source of protein.  Especially after lifting weights because it’s absorbed quickly by your muscles. 

Try to eat 1.5 grams/kg of body weight 4-5 times a day if you’re on an intense workout regime.

 HUGE 25% OFF SALE at Bodybuilding.com – Act Fast! Save on protein powder!

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