Foods To Avoid #2

#2 – Fruit Juice  
The fruit juice we buy in stores sometimes may not be entirely or completely made from fruit juice. UNFORTUNATELY… IT CAN GET A LOT WORSE when we consider just what the fruit juices we buy may contain. It may be a mix of substances that taste like fruit but not actually fruit.

CAN YOU BELIEVE THIS? IT’S HAPPENING and many people are falling victim to this marketing phenomenon. It can seem convenient to simply walk into a grocery store and buy a container of fruit juice. However, WHAT ARE WE ACTUALLY BUYING? Are we simply buying into the potential lie that the fruit juice we buy is good for us?

Pure fruit juice is the healthier option and with this option, there is still the need to watch consumption levels because natural fruit juice can still contain significant levels of sugar. Such sugar content can have an impact on diseases like diabetes as research shows [2]. Research studies also reveal that sugar can also have an impact in affecting other medical conditions including cardiometabolic risk factors [3].
By focusing on the juice of the fruit alone, we also eliminate the fiber and other benefits we get from eating the whole fruit and not only extracting the juice.
I suggest while trying to reduce body fat – eliminate fruit juice from your nutrition plan. 
When re-introducing juice make sure it’s natural and complete then add the same volume of water to reduce sugar content by half. 

Food Lie #1 : Fibre

Food Lie #1: You’ve Been Lied To About The Fibre


It’s pretty common knowledge in the health and fitness industry that you should always choose to eat fibrous starchy carbs instead of pure white starches if you’re goal is to lose belly fat.

The most popular example is replacing white rice with brown rice because brown rice has more fibre. The main difference between white and brown rice is the processing and nutritional content. Only one layer (the outermost) is removed when producing brown rice.

When white rice is produced, everything is removed leaving only the “starchy” component. This means pretty much all of the key vitamins and minerals in white rice are lost including the fibre.

Now you can see why we’ve been told to use brown rice instead of white rice. If you’re trying to eat healthy balanced meals and keep blood sugar stable throughout the day, and you’re an exerciser, this is a great choice.

But each cup of brown rice contains only 3.5 grams of fibre for every 45 grams of complex carbohydrates. This means you would have to eat FIVE cups of brown rice (225 grams of extra carbs) just to get HALF of your daily fibre intake. Not to mention it would add nearly an extra thousand calories per day to your daily calorie intake.

Now you can see why trying to get more fibre from starches is really a waste of time and could make you fatter if you’re not careful.

The small amount of fibre you get is a nice bonus side effect, but it’s NOT what healthy starch intake is for. It’s another food lie. You should easily be able to get all the adequate fibre you need on a daily basis from moderate amounts of whole fruits and heaps of cruciferous and other vegetables you include in your meals.

Remember to always consume starches based on your metabolic needs, NOT because they have more fibre. Save your starchy carbs to fuel your daily activities, recover faster from exercise, and keep your metabolic rate at healthy levels.

And make sure you always combine them with a complete protein and veggies whenever possible. This will prevent unhealthy blood sugar spikes and help keep your body in a fat burning state.

And believe it or not, many times the pure glucose based starch found in white rice is BETTER for your hormones and metabolic health than brown rice. You just have to make sure you’re consuming all-natural white starches the RIGHT way.

Eat Clean. Train Smart. Get Results


White Foods Are Good!

1. White Foods Are GOOD!


How could foods such as bananas and potatoes just because of their colour be BAD?
I know that bananas and potatoes are a bit carb-heavy, but for those of us that exercise hard, these types of carbohydrates can actually be beneficial for post-workout recovery. Another benefit of both bananas and potatoes is that they are natural non-processed foods packed with potassium and a boatload of other vitamins and minerals.

So, don’t fear naturally ‘white ‘ foods.

Eat Clean. Feel Great!

11. Add More Fibre – Spice Up Your Food

11. Add More Fibre –
Spice Up Your Food

Did you know that your favorite spices have fibre in them? While not packed with the same amount of fibre as veggies or other foods, spices still add fibre to your food without the addition of very many extra calories.


Spices like cinnamon, oregano, basil, garlic, and onion all have fibre. Always get the whole food variety over the powder whenever possible.

Eat Clean, Feel Great

10. Add More Fibre – Don’t Remove the Skin

10. Add More Fibre –
Don’t Remove the Skin</


Are you peeling your fruit and potatoes? Drinking fruit juice instead of eating fruit?
Don’t. The skin has all the fibre, and it’s also loaded with healthy antioxidants. Keep the skin on your apples and dip them in some peanut butter. Leave the skin on when you cut up your potatoes to make some baked chipotle sweet potato fries.
Always use whole fruit to make your smoothies.

Eat Clean, Feel Great

Superfood – Artichokes

Health Benefits of Artichokes


One vegetable that people turn their nose up to far too often is the artichoke. Often this vegetable is neglected not even because of its taste, but because many simply don’t know how to prepare it properly.
The artichoke is a nutrient goldmine, so it is a food that you want to make sure you are including in your diet on a regular basis.
Let’s freshen up your knowledge of what this superfood has to offer so that you can see why you should add it to your menu this week.
Did You Know?
· Artichokes rank very high as a top rated vegetable that you can consume as far as antioxidant potential goes. This means they put up a powerful defense against oxidative damage due to free radicals that you come into contact with on a day to day basis
· Artichokes offer powerful protection against breast and prostate cancer, so those with a family history of these diseases will especially want to include artichokes in your diet.
· Artichokes can help to enhance the health of the liver, causing cell regeneration to take place.
· Artichokes promotes a better digestive system, helping you absorb more nutrients from the foods you eat.
· This vegetable can act as a natural diuretic for the body, so can be a natural treatment for women who are suffering from water retention due to PMS.
· Some people even report that consuming the leaves of an artichoke helps to lessen the side effects of a hangover, so this can be a more natural remedy after a late night out
· One large artichoke will provide you with 25% of your total daily fibre intake, helping you easily meet your nutrient requirements

Star Nutrients
Folic Acid
Vitamin C
Vitamin B6

How They Help You Lose Weight
Artichokes are a great food if you’re interested in fat loss because they contain so much dietary fibre, they will help to keep your energy levels more regular and reduce hunger for hours after you eat them.
In addition, the potassium found in artichokes can encourage stronger muscular contractions and energy levels, so you can workout harder.

9. Add More Fibre – Cocoa

9. Add More Fibre – Enjoy Some Cocoa Powder


Many people don’t realize this, but cocoa powder is almost all fibre. Besides the many benefits of cacao, it also gives everything a nice chocolate flavour. Don’t go adding a bunch of sugar to it though. You can still get that sweet chocolate taste by sweetening it naturally with fruit. Add a scoop to your protein smoothies, or even makes some healthy ice cream with nothing other than whipped bananas and cocoa powder (you can add some all natural peanut butter too).
Use your imagination.

Eat Clean, Feel Great

8. Add More Fibre – Make Homemade Protein Bars

8. Add More Fibre –
Make Homemade Protein Bars

Sometimes combining several high fibre foods together can make a convenient, high protein, on-the-go snack.


Mixing together banana, oatmeal, flax seed, peanut butter, and cacao with some other ingredients can net you a great tasting, high-fibre, homemade protein bar.
There are plenty of recipes on the net. Have a go – you can add your favourite, clean ingredients, save money AND avoid all the nasty preservatives , colours and fake sugars added to store bought bars.

Eat Clean, Feel Great

7. Add More Fibre – Nuts

7. Add More Fibre – Nuts

Include Some Nuts and


Nuts and seeds are low-carb favourites, and they have a good amount of fibre in them. They also have protein and a high amount of essential omega 3 fatty acids if you pick the right ones.
Walnuts, flax seed, chia seeds, beechnuts, pecans, and pine nuts all have a good amount of essential fatty acids (EFAs).
Add them to your salads, your protein shakes, or make your own nut butters.
A small handful makes a great snack.

Eat Clean, Feel Great