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Keto Nuts – The Best and Worst Nuts to Eat on a Ketogenic Diet

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Nuts are some of the most popular to go for when on the keto diet. However not all nuts are good for you.  Here I go over some of the best and worst nuts to eat and provide you with some tips how to incorporate nuts into your diet. 

Ketone Testing – 3 Best Ways to Test Your Ketones

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3 of the easiest ways to do ketone testing are: 

  1. Urine Test
  2. Blood Test
  3. Breath Test
I go over the pros and cons of each to help you decide what options works best for you.  

Best Green Juice Powder of 2018? Organifi Green Juice Review

Best Green Juice Powder
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Is there a green juice super food powder that actually tastes great? 

In this video I review the Organifi Green Juice superfoods powder after 2 years of using it.  I went over the pros and cons and provide you with some money saving tips. 

This product might be what you need to kick start your fitness journey! 

Check out some of the Organifi reviews on Amazon here: https://amzn.to/2JFtMoE

Are you interested or currently on the Ketogenic diet? I also be sure to check out my review of the Keto Meal Replacement Shake by American Metabolix. 

Keto Meal Replacement Shake Review (No More Meal Prep?!)

Are you on the ketogenic diet but hates the meal prep? This could be your answer! In this video I did a review of the American Metabolix Keto Meal Replacement Shake – Chocolate Malt flavor. 

I went over pros and cons of the products to help you determine if its right for you. 

Be sure to check the reviews on Amazon from others that I tried this product here: https://amzn.to/2myf0qo

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5 Foods To Help You Sleep Well

Get Better Sleep

Getting a good amount of sleep each night it vital to our health and daily lives. Sleeping is not just how you keep from being tired.  Getting the proper amount of rest can benefit your immune system, your memory, your heart health, and even stimulate growth.  When we sleep, our body is allowed to rejuvenate and prepare for the next day ahead. Without proper sleep during the night it is harder for us to function during the day.

Unfortunately, it can be very hard to get a decent amount of sleep from day to day. Nowadays, life can be so busy that taking time to sleep, and sleep properly, is often put on the backburner.  It is not always easy or convenient to push to get that needed sleep. Lots of time it just easier to skip it all together.


What a lot of people do not know is that your diet can affect how well your sleeping cycle is. Just like your eating habits are a pillar to your health — Sleep can work in tandem. When trying to get in shape and stay in shape, what you eat is the very foundation of your health. The foods that go into your body impact much more than just your weight. There are a few sleeping agents found in foods that help with a better sleep: tryptophan, melatonin, and serotonin to name a few. Searching for these in foods is the first step to having a diet that produces a better sleep as well. For those of you who may be finding it hard to get to sleep or even stay asleep, you may want to give some of these foods to help you sleep a try.




Yes! Sesame seeds have been known to promote better sleep. They are high in an amino acid called tryptophan which promotes sleep. The body uses tryptophan to
produce other sleep agents like serotonin and melatonin. Tryptophan can also be found in most proteins like turkey. Which is why we often feel tired after eating it. However, sesame seeds, or other high card options are recommended over proteins being that although your favorite meats are packed with tryptophan, they are still proteins, and protein can prevent tryptophan from reaching the brain. This also prevents you from getting the sleep you need.




Cherries are another great food to help you get to sleep. They are rich in melatonin which is a key hormone that puts the body to sleep. Tart cherries or tart cherry juice has been known to stimulate melatonin growth naturally in the body. It is said that drinking a cup a day can boost your sleep within a week. Studies have shown that cherries can add over an hour of sleep a night to your schedule.




These fruit really come in handy when leading a healthy life style. Bananas are a great source of magnesium. Magnesium is a natural muscle relaxer, but bananas don’t stop there. They are also rich in potassium, another muscle relaxer, and well as tryptophan and melatonin. This is how bananas can not only prevent cramps and sore muscles but also assist you in sleep. Bananas may not put you completely to sleep but they will increase the quality of the sleep you have. Bananas are usually paired with another sleep agent to help induce that ideal night’s sleep.




This is just one of many caffeine free teas that help with getting to sleep. Chamomile is almost like a tranquilizer tea. Drinking it before bed will have you asleep within the hour. Other teas known to help with sleep are Jasmine and Lavender which help ease stress and headaches. While peppermint tea can promote better breathing through the night.





Food rich in magnesium has been know to improve sleep.  One way to ensure that you have enough magnesium eat some unsalted almonds before bed time.  The Journal of Orthomolecular Medicine published a study showing that it is harder to stay asleep when the body’s magnesium is too low.

These are just a few recommendations that you might want to consider adding to your diet. There are so many foods that promote a better quality sleep that are not covered here.  You can substitute these foods for many similar options and still get incredible results. The important thing to remember is you have control over your eating and sleeping habits.

It is up to you to challenge yourself and choose to lead a healthier lifestyle. Don’t be afraid to research and experiment with healthy alternatives in your everyday diet.  Once you get started and make that commitment to the betterment of your health, you will not only feel better but, of course, sleep better.

Do you have experience with other foods that help you get a good night sleep? Be sure to share your experience in the comment section below. We love to hear from you!

8 Simple Ways To Rev Up Your Metabolism

Rev Up Your Metabolism

You do not need a medical degree to know that as you get older your metabolism will begin to slow down. Because of this slowdown that average adult can expect to gain between 1-1 ½ pounds per year. But all is not lost. There are simple, effective things you can do to rev up your metabolism.


This may seems counterintuitive but many people will drastically cut their daily caloric intake in an attempt to lose weight. Unfortunately, this tactic may have the opposite effect. When you take in less calories than you require your body slows your metabolism way down. The body needs a steady supply of nutrients  to keep it humming along. By not eating you are putting out the fire that rev up your metabolism.


You body needs protein for growth and repair of your muscles. Protein also requires more energy to digest than carbs or fibers. This thermic effect helps power your body’s metabolism.   Therefore its important that your meals have a good amount of high quality protein (30 grams or more).  By eating more protein you will increase your body’s post-meal calorie burning efforts by as much as 35%.


The caffeine in your daily cup of Joe can boost your metabolism between 5-8%, which works out to 98-174 calories per day. If you are a tea drinker you can expect to raise your metabolism by as much as 12%.


A recent German study found that drinking 48 ounces of cold water (that’s six cups) every day you could potentially increase your resting metabolism by as much as 50 calories.  In cold weather, your body needs to work harder to keep your body normal temperature.


Exercise is the second component to boost your metabolism and should not be ignored. You do not need to join a gym or buy expensive exercise equipments.  Body weight movements that involves multiple large muscle groups such as pull-ups or burpees will have bigger metabolic effect  and help you burn more calories even after your finished your workout.


Performing high intensity sprints can rev your metabolism into overdrive like no other exercise. These sprints can be short, 20 seconds or so. You can do these while you are walking or jogging. Every few minutes break into a hard sprint and then return back to your normal pace.


Increasing your physical activity throughout the day is easier than you think. Take the stairs instead of the elevator. If you work on one of the top floors in a high-rise get off a few floors before yours and walk up the rest of the way.

When you go to the store park further away than you would normally. The extra walking you do will begin to add up. In fact, you could walk to the store instead of driving.


When you are stressed out your body will increase the level of cortisol and that will slow down your metabolism. So you should do all you can to avoid stress. Start by getting the proper amount of sleep. Anywhere between 7-8 hours should do the trick.

If you really want to get into a relaxed state start to meditate on a daily basis or take up yoga. Even hanging out with close friends can help lower your stress level.

By incorporating these eight steps you will not only boost your metabolism but you will also begin to lead a healthier, much less stressful life.

Top Reasons Why Sugar Is Making Us Fat

Ah, sugar. Tastes so good, hurts so bad.

Sugar is everywhere – in soda, cereal, salad dressing, bread (white & whole grains), even canned soup. You’ll find it disguised in refined carbohydrates like pasta, rice and bread. It’s not just hiding – OK, not hiding in this case – in that delicious dessert you’re about to consume. And it contains no fat.

But here’s the kicker: Sugar is making us fat.

Yes, that lovely ingredient that makes food ‘taste better’ is actually adding inches to your waistline. It also comes in a variety of assumed names that can fool you if you don’t know what they mean – sucrose, dextrose, high fructose corn syrup, and so on. Check the label before you indulge.

So what’s the science behind all this insanity? Why is the same thing that’s causing us cavities also causing us to become obese?


Once you consume sugar it enters your bloodstream very quickly. Because your bloodstream can only handle so much sugar at a time (imagine the overload that doughnut is sending), insulin is released from the pancreas to remove it, and stores some of it in the muscle and liver cells as glycogen.


Insulin also prompts the release of an enzyme called LPL – which stores fat. Instead of burning that extra sugar into immediate energy, it stores it as fat! There’s only so much glycogen that can be stored.

Where is the excess stored? In fat cells. In other words, consuming sugar basically flips on a switch that signals your body to store fat.


The more sugar you consume in one sitting, the longer you stay stuck in the fat storage mode. That’s because there’s a greater rise in blood glucose.

Here’s some other fun facts (OK, maybe not so fun): Consuming too much sugar can raise your bad cholesterol (LDL), and cause diabetes.

Did you know that studies have shown that one piece of bread is converted into glucose equivalent to four tablespoons of sugar?


Sugar not only tastes good, and causes all the other things listed above to happen, but it’s addictive. One study using laboratory rats that were made addicted to cocaine, showed that those same rats preferred sugar over cocaine when offered both.


Enough with the negativity already. You understand the general idea by now – that too much sugar means too much fat.

But consider this: Research has shown that decreasing the blood glucose levels in your body decreases your appetite, and the risk of diabetes, cancer and heart disease.


Here’s more good news: There is no shortage of things you can do to get over the sugar habit while trimming inches off of that gut.

Want a great idea to get started? I recommend that you take a two-week vacation from consuming refined sugar. It’s a vacation you won’t regret, or forget.


During your sugar ‘vacation’, only eat carbs – besides fruits and vegetables – that contain more than five grams of fiber or less than five grams of sugar. Here’s a tip: If sugar appears anywhere before the fifth ingredient on the label, there’s too much sugar in the food. Avoid it.


If you must have sugar, then plan to have it after you work out. When you work out, you’re creating more room for your body to store glycogen in muscle and liver cells, not in the fat cells.

You’re probably wondering what you can eat during your two-week sugar break.  Here’s some more advice – don’t eat the granola bar(s) that advertising hype wants you to believe is good for you. Most ‘performance’ bars are crammed with sugar.

How about that delicious salad? Enjoy it with vinaigrette instead of the countless dressings chock full of sugar. Studies have shown that vinegar – which contains acetic acid – helps reduce blood glucose levels.

By now, you get the hint. Sugar may be the thing that’s holding you back from gaining the body and overall health that you want. Keep working out like mad. But stop being counter-productive by consuming sugar.

Your slimmer stomach will thank you for it.

12 Ways to Drink More Water Everyday

It’s not just that we need water to survive. We need it for, well, everything – it lubricates our joints, protects our brain, and it regulates our body temperature, among many, many other factors.
In fact the human body consist of more than 60% water.

That said, many people aren’t drinking enough water. A great question to ask yourself is, ‘Am I just drinking enough water to get by?’ If the answer is yes, just keep in mind the importance of water. You need it to be healthy, and to help prevent your body from breaking down.

You need more than just enough to get by.

We recommend that everyone drink at least half their body weight (lbs) in fluid ounces of  pure drinking water a day.  Simply take your body weight in pounds and divide that number by 2. For example, if you weight 150 lbs. You should be drinking at least 75 (150 divided by 2) fluid ounces a day. While that may seem like a lot, especially when compared to how much water you drink now, there is a multitude of ways to hit that goal every single day.



If you keep a bottle with you that you use just to drink water, remember that bigger is better. A 1 liter re-usable bottle can be a reminder of how much you should be drinking – re-fill it three to four times a day and you’ll hit your goal.


Yes, the taste of water can be fairly boring. The good news is, there are many ways you can flavor it without using the artificial sweeteners you see in stores. Use natural flavoring ingredients instead, like watermelon chunks, berries, applies, cinnamon sticks, or lemons and limes.

Quick Tip: filling your water bottle the night before while adding natural ingredients. Doing so will really enhance the flavor.


The original no-calorie drink, water can be used as a key diet tool. Instead of reaching for  snack, drink a glass of water. And feelings of hunger can be mistaken for feelings of thirst. Drink more water and save calories.

Another good tactic is to drink a glass of water before every meal. You’ll feel fuller when you sit down to eat.


Take your water bottle to your office or other workplace and always have it within arm’s reach. Place it on your desk. Then keep it with you at the gym, so you’re not interrupting your workout to visit the nearest water fountain.


Some like it ice cold, others not so much. The key is to find the right water temperature for you. If you like it cold, make sure you have a container/bottle that enables you to keep it that way throughout the day.


Use your smart phone to set up a timer that will remind you to get drinking.


Drink a glass of water when you wake up in the morning. You’ll not only replace the fluids you lost during the night, but you’ll kick-start your hydration for the day. Think of this as your “inner bath”.  On the flip side, get in the habit of drinking water right before you go to bed, as well.


Having a mid-day hydration check is a good way to keep you on track. Check the color of your urine: Is it darker than lemonade? If so, you’re dehydrated. Make it a goal to have clear urine by the mid-afternoon.


By eating two to three servings of fruits and vegetables at every meal you’ll help increase  your water intake. That’s because – unlike processed foods – fruits and veggies are high in water and minerals.


Saving money can be a big motivator, so think of the money you’ll save by asking for tap water at restaurants. And, of course, you’ll also save money by buying your own empty bottle and filling it from the a good water filtration system throughout the day.


Water is clearly the top dog when it comes to hydration, but soda, juices and coffee drinks will always be tempting. But they’re not only loaded with sugar, they can also dehydrate you. If you’re using these drinks daily, start by cutting down to just one a day. Studies have shown that drinking water instead of a large soda will save you about 240 calories.


It’s been recommended that you should drink 16 ounces of water two hours before you exercise. Follow that by taking four to six drinks of water during your workout. Remember: Even just two percent dehydration can lead to a 20% decrease in performance.

In short, finding ways to drink more water each day isn’t that difficult. The overall impact on your health and well-being can be significant if you maintain a goal of staying hydrated each day.

Foods That Cause Inflammation And Chronic Health Issues

Inflammation in its most natural sense is actually a good thing – it helps us fight off sudden injuries or infection. But too much inflammation is another story.

Many chronic conditions such as cancer, arthritis, diabetes and obesity have been linked to inflammation.

But what you also may not know is the certain foods lead to inflammation. Many of the foods you eat on a regular basis can actually be creating a problem which leads to serious health issues.

So here’s some foods that can lead to unhealthy inflammation – foods that you should consider eliminating from your diet completely.


Most vegetable oils found in most processed foods – including the likes of sesame oil and sunflower oil – are high in omega-6 fats that are highly inflammatory. You’ll find these oils in many bagels, crackers, cookies and bread.

Besides reducing these kinds of inflammation-causing foods in our diet, we can balance them with omega-3 fats, a key nutrient in reducing inflammation in the body. The proper ratio of omega-6 foods to omega-3s should be around 2:1. Some foods that are high in omega-3s are:

  • Salmon, mackerel and other cold water fish
  • Eggs enriched with omega-3s
  • Liver
  • Grass-fed beef
  • Macadamia nuts
  • Walnuts
  • Leafy vegetables


Research has shown that sugar is not only highly inflammatory, but it’s highly addictive, as well. It might be difficult to completely eliminate sugar from your diet – and the list includes soft drinks and sweetened juices – but reduce your consumption of it and choose fruit as your snack rather something artificially sweetened.

Folks in the sugar industry like to say that sugar is natural because it comes from sugarcane, neglecting the fact that all the cells within sugarcane have been removed during the refining process.


Processed, packaged and prepared foods. Avoid them. That, of course, includes fast food which is crammed with inflammatory ingredients such as harmful oils, sugar, and an endless list of other bad stuff.


Synthetics like NutraSweet, Splenda, saccharin, aspartame, etc., are linked to a variety of serious health conditions, including inflammation, disease and weight gain. Avoid them.


Animals that are confined to concentrated animal-feeding operations are typically unhealthy from not being able to graze and live outdoors. Moreover, they’re given antibiotics, hormones and other drugs, and their meat is later processed with preservatives and artificial flavorings.


The scary part here is that many foods consumed by children are filled with harmful additives. The list includes colors, flavor enhancers, stabilizers, preservatives, and on down the line. The come disguised with names like sulfites and benzoates. Steer clear of all of these.


Too many of today’s dairy products are loaded with hormones, antibiotics and other harmful ingredients, all of which are powerful causes of inflammation. Foods include yogurt, milk, ice cream, cottage cheese, butter and cheese.

Milk is known to boost insulin levels and male hormones; it’s also a common allergen and trigger inflammatory reactions. Also beware of frozen yogurts which contain the milk protein casein, which may increase inflammation.

Studies have also shown that skimming milk doesn’t make it any healthier, or less inflammatory. Studies have also shown that milk and other dairy products don’t increase bone strength – but plant foods do.


Peanuts are comparable to milk in that they are a common allergen. And allergies set off an inflammatory reaction in the body. Peanuts are also susceptible to molds and fungus, both of which can set off inflammatory reactions.


The problem with wheat is that it’s acid-forming and inflammatory. Not a great combination, to say the least. More troubling is the fact that most wheat today is genetically-modified – and a variety of serious health issues are starting to be linked to genetically-modified wheat consumption.

Grains can be bad news because gluten is found in many of them, and gluten is highly-inflammatory. Barley and rye are also heavy in gluten and should be used in moderation.


Not a big surprise here (and you can add fried foods to the list) because alcohol is high in sugar and hard on the liver. It should be used in moderation or eliminated entirely.

Almost all chronic diseases can be linked to inflammation. Being aware of inflammation causing foods can drastically improve your health and risk of serious chronic conditions.

Do you experience inflammation with other foods not mentioned above? We love to hear from you.

How To Eliminate Man Boobs Naturally

How To Eliminate Man Boobs Naturally

If you have man boobs, it has likely diminished your level of self-esteem and made it difficult to participate in activities that may require you to remove your shirt, such as hanging out at the beach or swimming pool. Your troubles may be caused by excess weight or a hormone imbalance known as gynecomastia. Either way, there are things that you can do in order to eliminate man boobs naturally.

Being overweight is a serious problem that can increase your breasts in addition to the rest of your body. There is no such thing as losing fat in one area alone. You must create an eating and exercise plan that will allow you to shed those excess pounds everywhere. In addition to calorie reduction with the right types of food, you must burn more calories daily than you consume.

However, if your chest fat is related to gynecomastia, you will need to take a different approach. If you have a slim physique otherwise, it is likely that this is your condition. All of the exercise in the world will not get rid of your man boobs until you address the excessive estrogen in your system. You may simply produce too much or your body may convert testosterone to estrogen in a problematic manner. There are two ways to work on this issue.


Unfortunately, there are chemicals all around you that will have the same effects as estrogen in your body. Known as xenoestrogens, these are found in many products found on the market. Exposure to them can create all types of problems for both genders, including excess breast tissue in men. The following are just some of the ways you may be exposed to these troublesome chemicals:

  • Deodorants
  • Air fresheners
  • Hair care products
  • Water bottles
  • Body wash and lotions
  • Meats and vegetables

In order to minimize your exposure, there are a few different steps that you can take that have benefited others with the same problem:

  • Switch to organic, all-natural body care products.
  • Instead of using plastic containers to store leftovers and other food items, use glass containers. These are also easier to care for and last longer.
  • Rather than drinking water from regular plastic bottles, purchase one made of stainless steel. Alternatively, find a reusable bottle that is BPA-free.
  • Make sure that your canned goods are all in BPA-free containers.
  • Purchase fresh non-GMO organic vegetables that are not treated with any type of pesticides.
  • Do not eat meat unless it is labeled hormone-free.


The more fat you have in your body, the more of an enzyme known as aromatase you will have. This enzyme is responsible for converting testosterone, which is a primary male hormone, into estrogen, which will cause problems such as man boobs. This is why you need to reduce your level of body fat, even if you are not overweight or obese.

Another way to combat estrogen production is by eating plenty of organic foods that contain essential omega-3 fatty acids and protein while avoiding consumption of carbohydrate laden foods. Increase your fiber through broccoli, cauliflower and leafy green vegetables. These have the added benefit of reducing the amount of aromatase in your system.

While you may have heard a lot of hype regarding soy, this ingredient can be problematic for many men. By imitating estrogen in the body, large amounts of it can really harm your hormonal balance. Read labels carefully and avoid products that contain soy, especially soy protein isolate. Many protein bars and other processed foods touted as healthy by proponents of eating well have soy hidden in the ingredient list.

Have a complete blood work-up done to see if you are experiencing any deficiencies in vitamins or minerals. Improper amounts can increase your production of aromatase. Should you discover any of these essential nutrients are not present in the proper amounts, adjust your diet accordingly.

Though many men like to wind down with a few drinks, especially beer, you need to avoid alcohol when combating excess breast tissue. Even moderate consumption of alcohol can raise your aromatase and estrogen levels.


Keep these tips in mind and practice implementing them into your daily routine. You should begin to shed those extra pounds and reduce the amount of estrogen in your body so you can be comfortable shirtless around others.

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