Friday, January 31, 2014

How to Get All the Nutrients You Need Without Animal Products

By Kardena Pauza
Easy Veggie Meal Plans

How to Get All the Nutrients You Need Without Animal Products

The most common argument against a vegetarian diet is that you can’t get enough calcium or iron, or that you will need to get a Vitamin B12 shot from your doctor.

However, it is easy to get plenty of calcium to build strong bones and it’s not difficult to get enough iron. The ONLY nutrient that will take a little extra effort is Vitamin B12.


Everyone thinks you need to drink milk to get calcium, but cows, horses, gorillas, and elephants, some of the world’s strongest and most powerful animals, all have built their big strong bones on a vegetarian diet.

Plant based calcium sources are easier to digest, and you don’t have to worry about being lactose intolerant when you eat plant based calcium sources.

The BEST non-dairy sources of calcium are fortified beverages (such as soymilk and orange juice) and dark, leafy greens like kale and broccoli. Other foods like legumes and almonds can give you calcium.


Iron is an important element in your red blood cells to help carry oxygen throughout your body. Iron deficiency is known as anemia and is characterized by chronic fatigue and

being susceptible to infections. If these symptoms exist then you MUST first visit a doctor to verify and diagnose the issue.

Since meat is traditionally known as the best source of iron, people think vegetarians will end up iron-deficient and anemic.

However, there are many iron-rich vegetarian foods, and by eating a variety of whole foods the vitamins, minerals, and phytonutrients work together synergistically to maximize absorption of the other nutrients in the foods.

For example, scientists have found that eating vitamin C rich foods with iron rich foods (like spinach) increases the absorption of iron. For example, because bell peppers give you 230% of your daily Vitamin C requires (that’s more than twice as much as oranges), you can eat a salad containing spinach and bell peppers and you’ll absorb a lot of iron.

Plant SOURCES of iron range from green leafy vegetables (spinach, collard greens, swiss chard, kale), whole grains, legumes, soy beans, black strap molasses and dried fruit. And remember to eat foods rich in vitamin C to enhance absorption.

With that being said, the RDA recommends for pre-menopausal women 15 mg per day and 10 mg for men and post menopausal women.

Here’s a list of iron rich foods:

Broccoli ½ cup 0.7 mg

Tofu ½ cup 13 mg

Black beans ½ cup 1.8 mg

Molasses, black strap 1 Tbl. 5 mg

Raisins 1 oz. 0.7 mg

Parsley 3 Tbl. 0.6 mg

Whole wheat cereal 1/3 cup 1.1 mg

Oats, whole rolled 1/3 cup 2.5 mg

Lentils, sprouted raw 1 cup 2.5 mg

Buckwheat 1/3 cup 1.3 mg

Kale fresh 1 cup 1.1 mg

Beets 1 cup 1.1 mg

Wheatgrass juice 1 oz. 0.6 mg

As you can see, it’s not hard to get enough iron by consuming whole, natural foods. In addition, many foods – such as breads and cereals – are now FORTIFIED with iron which can help supplement your diet if necessary. However, just watch that these cereals and breads are not refined or full of additives or preservatives.

Vitamin B12

Vitamin B12 is essential for your body and is stored in the liver and released when it is needed.

You may need to talk to your Doctor about taking a Vitamin B12 supplement because this is the one nutrient that is not naturally found in plant foods.  So it is ESSENTIAL to make an effort to add this to your diet.

Foods fortified with Vitamin B12 include non-dairy milks (soy and rice milk), veggie “meats” and breakfast cereals. But look at all the ingredients in these foods to eliminate refined products or additives and preservatives.

I personally use “Living Vitamin B Nano Plex” as an excellent source of Vitamin B12. It is the first Vitamin B12 made from probiotic fermentation which is morebioavailable to the body. Another option is taking B12 sublingual (dissolve under the tongue).

I recommend methylcobalamin which is naturally occurring.

Cyanocobalamin is a commonly used synthetic B12 supplement that’s also used in fortification of foods because it can be produced so cheaply. When cyanocobalamin is metabolized in the body the by product created in small amounts is cyanide. We are not exactly sure the impact on the body but I don’t feel comfortable using it.

Monday, January 27, 2014

Do You Know Your Fitness Age? - Ask Dr. Weil

Do You Know Your Fitness Age? - Ask Dr. Weil: "Fitness age" is a relatively new term coined by researchers in Norway who have devised a way of calculating it by creating an algorithm with five different bits of information. They defined fitness age, which can be lower or higher than your chronological age, as how well your body works physically, relative to how well it should work for someone your age."

Sunday, January 26, 2014

A very cool approach to muscle building

So here's the train because you want to get BIG and you want to get STRONG. I'm right there with you.

You want to command respect when you're walking down the street, you want to feel more confident in your own body and you want to just flat out LOOK better...after all, it's always the muscular guy that gets the attention right? :)

I've got ONE question for you...

Is the program you're on right now getting you BIGGER and STRONGER every single week?

And if it IS, one month from now, do you know for a FACT that your program will STILL be making you bigger and stronger? Or will you find yourself hitting a plateau with your program like you always seem to do?

Ok, I guess that was three questions.

So here's where I'm going with this...I want to introduce you to a friend of mine and fellow trainer, Nick Nilsson (a.k.a. the "Mad Scientist of Exercise"). He's one of the "good guys" in the business.

And I'll say it right now, the guy is NUTS. If you're familiar with him, you've probably seen some of the absolutely INSANE exercises and training techniques he's put out there and you'll know exactly where that nickname comes from. His stuff is insane, yes, and it WORKS...that's the cool part.

Nick has just released a program called "Mad Scientist Muscle - Build MONSTER Mass With Science-Based Training" and I have to say, this looks like his best program yet.

==> (click here now to check it out)

The program uses a framework called "Controlled Overtraining" that basically ramps your body up to the point of overtraining then backs WAY off, giving your body a chance to recover and build back up bigger and stronger.

When you click on the link, it'll take you to a page where you can read more about this concept in detail. It's really cool stuff and totally shatters the myth that you have to avoid overtraining. Honestly, THAT is where the REAL results are and by staying away from it, you could be shortchanging yourself out of BIG TIME results.

It's also one of THE biggest reasons why it's not your fault that most programs fail to deliver long-term can put in the effort but they're just not designed work with your body's systemic reaction to training!

Anyway, definitely check this out now! This info could seriously save you YEARS of muscle-building frustration (and skinniness!):

==> (click here now to check it out)

To Your Success,

Arthur M.

P.S. On that site, Nick has posted an interesting story about one of the motivations that got him into training in the first place. It's a story of muscle "payback" on the soccer field. I know I got a good laugh out of it :)

==> (click here now to check it out)

Friday, January 24, 2014

2 simple rules that make muscle-building EASY...

Building muscle is not rocket science...but it IS science.

And if you've ever been stuck in a muscle-building plateau...

...if you've been unable to add weight to bar,

...or if you've been struggling add more mass to your bones,

The FREE report I've got for you here from "The Mad Scientist of Muscle, " Nick Nilsson, is exactly what you need to get your results MOVING again.

In it, he breaks down the two most important science-based muscle-building rules you absolutely must follow if you want to truly maximize your muscle growth.

Most people don't know these rules...(and that includes a lot of trainers!)...but once you put them to work, you'll start seeing MUCH faster results in your muscle-building training.

==> Grab your copy of the report here...

2 Simple Rules To Double Your Muscle-Building Results

==> Learn the 2 simple rules that make muscle-building EASY...

To Your Success,

Arthur M.

Fat burning onion rings? [recipe inside]

I have some bad news.

All of your hard work the past few weeks in 2014 are about to go down the drain.

You will easily gain 5lbs of fat in just ONE day.

The biggest event of year - the Super Bowl is right around the corner and all your motivation and everything you've worked so hard for will completely vanish in just a few hours.

Did you know that Super Bowl Sunday is the second largest food consumption day of the year - only behind Thanksgiving?

Between the pizza, chicken wings, chips and desserts, you are easily consuming 2,000, 4,000, or even 10,000 calories in just ONE day.

Those 15 minutes of "pleasure" quickly turns into days of guilt.

You wake up Monday morning bloated, sick, and guilty.

You spend the next 4 weeks trying to "get back on track" and reverse the damage from the few hours of binging.

Was it really worth it?

Here's your solution to the guilt

Daniel Woodrum and his fiancée Brittney strike again with 15 amazing recipes you can eat on the big day WITHOUT guilt and get this...

...your friends and family won't even know they are healthy.

You will get tasty recipes like this one:

Oven Baked Onion Rings

Coconut Oil Cooking Spray
1 Yellow Onion
1 cup Pecans
½ tsp Garlic, minced
½ cup Coconut Milk
½ cup Gluten Free All Purpose Flour (Bob's Red Mill)
1 Egg, beaten slightly

Preheat oven to 400 degrees F. Lightly spray a foil lined baking pan with coconut oil cooking spray.

Cut onion into 1/2-inch-thick slices and separate into rings.

Chop pecans in food processor until finely chopped and set aside in a shallow dish.

In a small bowl, combine milk, garlic, flour, and egg. Dip each onion ring into egg mixture, roll in chopped pecans, and
arrange them on baking pan.

Make sure each onion ring is completely covered with pecans.

Bake for 20-25 minutes, carefully flipping over halfway through.

Love it!

Get 120 more fat loss comfort food recipes <= Plus 15 Super Bowl recipes

Finally, you'll stick to your 2014 plan.

To your success,

Arthur M.

PS - Just wait until you try...

- Crispy almond chicken fingers
- Potato chip recipe that only takes 4 ingredients
- Zesty lime cashews

... and much more.

Get your Fat Burning SuperBowl Recipes here

Thursday, January 23, 2014

Are YOU Tired of Worrying About Your Health?

Have you had that moment where you felt, that your life could change?

just because you just realized that your health is in trouble?

Everything in life suddenly becomes less important in comparison to the health condition you might be facing?

Then you begin to think to yourself why did I eat that cheeseburger, or drink that extra glass of wine or why didn’t I walk to work instead of using the car so I could have done some more exercise!


Every day we have the opportunity to take the right step to prevent serious diseases and invest in our health for years to come. So what could you do today, that can lead to a healthy and happier life?

Well that is a good question!

If you have noticed lately more and more people are taking that bold step to change their life and diet for good by going vegetarian or vegan. Yes it is true! The vegetarian diet has so many health benefits.

That is why I couldn’t wait to tell you about the Vegetarian’s Beginner’s Guide 30 Day Course that shows people how the vegetarian or vegan lifestyle can improve, prevent or even manage health conditions just by changing the way you lead your life!

I really want you join this one of kind healthy eating program and help you avoid seeing a doctor in the near future.

Remember prevention is better than cure!

Don’t miss your opportunity on this..


To Your Health

Arthur M.

Wednesday, January 22, 2014

Why Vegetarians Lose Weight Quickly

Have you tried to lose weight before but failed?

Have you lost weight but struggled to keep it off and gain pounds instead?

Weight loss has a profound effect on our self esteem as well as our physique.

Everyone wants to lose weight because it makes you feel confident about body when you look in mirror. Plus everyone always tells you how great you look when you do! When the opportunity arises to go a store and buy that suit or dress you excited because you know it will fit you.

Do YOU know that weight loss is possible?

It is achievable when you know what to do. Today I want to share with a time tested method that even well known celebrities follow to become slimmer and toner. You might have already heard about the vegetarian or vegan diet, but never took the time to experience what it can do.


The effect it has on weight loss is simply amazing!

That is why I couldn’t wait to tell you about the Vegetarian’s Beginner’s Guide 30 Day Course because is designed to help anyone wants to lose weight naturally, create healthy but delicious meals, deal with overcoming food temptations and so much more...


People who become vegetarians and vegans are more likely prevent weight gain due to the foods that they choosing to eat... and they tend to lose weight even without trying!

Now, this is your chance to finally smile at the reflection in the mirror!

To Your Success

Arthur M.

Tuesday, January 21, 2014

Wow, we’ve all done this (and failed)

Warning: On the next page, you're going to see something really disturbing.

It's pretty embarrassing because we’re all guilty of it.

But none of these 3 diet disasters is as bad as spending even one more day suffering through the same diets everyone you know gets sucked into year after year.

So if you're sick of...

• Starving yourself

• "Giving up" whole lists of food and throwing half your refrigerator away

• Or feeling guilty about not exercising more…

Then I promise the 3 "Diet Disaster" tips on this page will give you a breath of relief.

See how you can skip the biggest mistakes 95% of all dieters will make in 2014.

Click here to check them out now, so you can get the body you really deserve this year, humiliation-free:


To Your Success,

Arthur M.

Monday, January 20, 2014

10 Worst Mistakes Skinny-Guys Make

After working with skinny guys for ten years, I'm pretty sure I've got a solid handle on what mistakes to avoid if you want to gain more muscle this year. Here we go:

1. Not establishing a specific and measurable goal with a time-limit.

e.g. of a Bad goal: "I want to gain more weight."
e.g. of a Good goal: "I want to gain 15 pounds of fat-free mass muscle by May 1,2014." Now we're talking.

2. Being terrified of "losing your abs". Keep your top 4 abs in sight while you're bulking and you're golden.

3. Wasting more energy monitoring other peoples progress rather than your own.

4. Not incorporating workouts purely dedicated to gaining SIZE and workouts purely dedicated to gaining STRENGTH.

5. Spend more time on social media debating with successful coaches on why you still look the same.

6. Not learning how to prepare delicious meals in bulk.

7. Program hop. (Unless the program you're following now sucks)

8. Going at it alone and without a support community or partner to hold you accountable, keep you focused, and provide immediate answers when you're stuck.

9. Whine and complain that good food and supplements are expensive.

10. "Winging" your workouts and not following an intelligently designed program that periodizes volume, intensity and frequency.

Interested in gaining more muscle in the next 28-days than most guys will gain this entire year? If so, you're going to watch to check this out right now:

==> How to rapidly gain muscle in the next 28-days!

Saturday, January 18, 2014

NEW 300 workout

Bodyweight 300 Challenge
Mike Whitfield, Master CTT

Here's a NEW 300 workout that uses bodyweight moves. You'll love the way you go from a lower body exercise to an upper body exercise in this circuit.

Do the following circuit ONE time resting as little as possible. Don't move into the next exercise until you complete all reps.

1A) Vertical Jump and Stick (25)

1B) 1-Arm Extended Pushup (25/side)

1C) Alternating Reverse Lunge (25/side)

1D) Spiderman Climb (25/side)

1E) Stability Ball Leg Curls (25)

1F) Stability Ball Jackknife Pushups or TRX Atomic Pushups (40)

1G) Total Body Extensions (60)

For the finisher (yes, there is a finisher even after this tough challenge!), you can use the one that comes with this workout


A TRX/Jungle Gym Finisher...

A wicked combination of intervals and finishers...

Extreme fat loss finisher (ADVANCED ONLY) ...

The finisher after the "Challenge Madness 300" is a circuit of 5 exercises done 5 times. Each week, you'll try to improve the time it takes you to complete it.

Challenge yourself leaner in 2014,
Mike Whitfield, Master CTT

PS - You can get all of the bodyweight challenges here

... then use ONE interval finisher each week. That's a wicked 1-2 punch that will get you shredded this year.

Wednesday, January 15, 2014

Are Your Cells Starving For Oxygen?

Have you ever taken Tylenol or Advil to help with headaches and those everyday nagging pains?

Your doctor will probably never tell you this, but when you take common pain relievers you’re creating a new problem...

You’re cutting off oxygen to your cells.

Pain pills like Advil and Tylenol work by reducing the inflammation that causes your pain, but they do it by hi-jacking your body’s natural ability to heal.

Instead of letting your body isolate the injured area with scar tissue and allowing your body’s natural inflammation fighters to go to work, pain pills short-circuit the process and force your body to put down layer after layer of scar tissue.

It’s all the extra scar tissue that blocks blood flow and chokes off the red blood cells that deliver oxygen. Take enough of these pills and you starve your cells for oxygen.

Sounds frightening, doesn’t it?

But you can wipe out pain and inflammation naturally... without drugs.

You can get that same “back to normal” feeling no matter what’s causing your pain. You can relieve everyday pains as easily as more serious problems like chronic joint and arthritis pain.

And here’s the kicker: This natural pain reliever is something your body already makes on its own.

Let me explain.

Years ago, a medical doctor from Columbia University discovered that when the body was reacting to pain, the bodies of younger adults responded by flooding the painful area with something called “proteolytic enzymes.”

That’s why your body was so strong and resilient back in your 20s... and more to the point, PAIN FREE.

But here’s the problem. As you get older, your body’s supply of these inflammation-fighting enzymes drops dramatically.

That means the older you get, the harder it is to get rid of your pain.

Now here’s the good news. You can take more of these “proteolytic enzymes” whenever you want. And they work just as well as pain pills... and in some cases, even better.

Hi, I’m Jesse Cannone the founder of the Healthy Back Institute. I’ve helped over 165,000 people in 85 countries get lasting pain relief without drugs.

Proteolytic enzymes have a natural anti-inflammatory effect and silence minor everyday aches and pains, all the way up to the more stubborn pain you get from arthritis, bad joints and chronic back problems.

It’s a safe option, too. You never face the risk of side effects.

Enzymes are well researched and have a long-standing track record. Here are just a few of the published results:

A study published in the Journal of Medicine, Science, Sports and Exercise found that “proteolytic enzymes have therapeutic effects in the treatment of inflammation and soft tissue injuries.”

Another study from the Institute of Cancer Research in Vienna found that, “a combination of proteolytic enzymes and herbs were effective in treating rheumatoid arthritis.”

My clients are getting fast, effective relief from my enzyme formula called


Here are a few of their letters:

“As effective as prescription drugs, but MUCH SAFER..."

“As a pharmacist with a keen interest in natural supplements I can safely say I've seen it all. But for patients with pain who are looking for an answer outside of dangerous prescription medications, I have only a handful of recommendations. Heal-n-Soothe™ is on that short list.It's not only as effective as prescription anti-inflammatories, but is much safer. And, unlike other supplements on the market, Heal-n-Soothe™ really is free of any fillers or colorants. It truly is all natural.The point is this: if you're sitting on the fence about other options to treat your pain you owe it to yourself to give Heal-n-Soothe™ a fair shot. You'll be happy you did.”-- Dr. Curtis Alexander, Registered Pharmacist, Montana

“WOW! Huge difference… I stopped taking painkillers!”

“All I can say is a big WOW and thank you. I have only been taking it for 4 or 5 days, but have noticed a huge difference. I stopped taking my strong painkillers, which I was taking every day and at the full limit allowed. I feel 'almost' normal again.”

-- Angela Jaggs, England, UK

“Heal-n-Soothe™ gave me a new PAIN FREE life!”

“Just a note to tell you how much your Heal-n-Soothe™ has helped me in just a week. It is working very well. I have a crooked spine and sciatic nerve problems. Your product has given me a whole new life that is PAIN FREE. I can actually golf now. It has made a big difference in my life. Thank You... Thank you !!!!!”-- Sandra Marginet, Michigan

You can get the same kind of fast, drug-free relief, without spending a dime.

Today I’m offering you a FREE bottle of Heal-n-Soothe™ with no strings attached. All you have to do is click here and give me your address.

Heal-n-Soothe™ relieves arthritis and back pain, and comforts sore muscles and joints. It also helps you recover quickly from a workout, a round of golf or even a long day shopping.

This is one of the few non-drug pain relievers that actually works, get your FREE bottle and feel the difference for yourself.

It takes just seconds... Click here and request your FREE bottle of Heal-n-Soothe™ now.

Wishing you "Less Pain and More Life"...
Jesse Cannone, CFT, CPRS
Co-founder, Healthy Back Institute

Tuesday, January 14, 2014

Weight Loss and Better Health through Raw Foods

Weight Loss and Better Health through Raw Foods
by Christian Goodman

Just a few decades ago, our ancestors have survived and even thrived on a diet of raw foods, mainly fruits, vegetables, nuts, seeds, sprouted seeds and grains, dried fruit and juices, rolled or flaked grains, with a few herbs and spices.

During plentiful times, meat from animals and fish was included in their diet, but for the most part, it was just fruits and vegetables. Because of this, the women were lean and healthy, the men were muscular, and everyone engaged in daily activities such as walking and running.

Everything rocked along rather well until somewhere, someone discovered fire, and thus we began the long downward spiral that ultimately led us to today’s ‘processed foods’.

In just three generations, our society has taken a relatively healthy diet and while attempting to make it more appealing we’ve gotten off course, way off course.

Nowadays, highly processed foods are more attractive and looks more appetizing, making it more marketable. Aside from making it look so appetizing, we’ve added numerous chemicals to increase its shelf life, pushing preservation to the very edge.

The bad news is that because of all the chemicals added, these processed foods have been stripped of any real nutritional value and fiber.

The two most commonly consumed ‘vegetables’ now are French fries and ketchup, at a time when we find ourselves beleaguered with arthritis, attention deficit disorder, diabetes, heart disease, high blood pressure, strokes and cancer.

Add high levels of stress, sedentary jobs, poor air and water quality and it’s no wonder we’re a more obese, malnourished, infertile yet angry and violent society today.

Can it be possible that raw food is the solution to our every increasing social problems?

Well, let’s take a moment to consider a few things; two to three fruits and three to five vegetables are the recommended daily servings.

People often translate the goal as five servings of fruit AND vegetables. The correct translation should be a maximum of EIGHT servings of fruit and vegetables.

That means a daily intake of eight servings of nutritionally dense foods that are meant to satisfy you so you will find yourself eating less.

Naturally, weight loss will happen when you change your focus from processed foods to fresh fruits and vegetables.

When focusing on raw foods, calorie and carbohydrate intake are significantly reduced, thus avoiding overeating. An added benefit to the high water and fiber content of raw foods is the immediate feeling of fullness, a healthier digestive system, and a detoxified body with increased anti-aging properties.

Shifting to raw foods should not be drastic, as this can overwhelm the body. It is advised that you gradually increase your raw food intake over several days while reducing your processed food intake at the same time.

You will find yourself spending less time in the kitchen preparing foods and more time enjoying them.

It’s quite possible that you might find yourself strolling through the produce department a bit more frequently however, as raw foods do not have the vast quantities of preservatives (yes, that’s the chemicals) so freshness must be controlled by buying only the items that you expect to consume in a short period of time.

A lot of meal plans intended to contain raw foods in your daily life can be found online, and when integrated with the health improving elements of Weight Loss Breeze, you can be assured of a healthier, slimmer and revitalized YOU!

Christian Goodman is a well known
natural health researcher and the creator of the Natural Health Blog. His latest work is the Weight Loss Breeze program, which is one of the best weight loss program around.