How to Lose 20 Pounds in 30 Days

If you are reading this, then I already know something about you: You want to burn fat and look lean. Maybe you want to get that six-pack you’ve always dreamed of or finally fit back into your wedding dress, look great in a swimsuit, or just plain feel better.

Whatever the goal, you are certainly not alone. Most people in this world know what it’s like to live with extra body weight.

And there are several roadblocks that can keep you from seeing results. You may have already tried dieting, eating less and exercising more and still not lost weight like you know you should have. If that’s the case these are the most common things that can get in the way:

• Thyroid issues
• Leaky Gut
• Adrenal Fatigue
• Cellular Toxicity
• Candida
• Lack of Motivation and Time

The good news is I have developed a comprehensive, all-natural plan to help you burn the belly fat, lose the love handles, melt your muffin top and banish cellulite fast!

There are 3 keys on how to lose 20 pounds in 30 days:

1. Remove the metabolism death foods
2. Eat the 4 fat burning foods daily
3. Do Interval exercise 3x a week
4. Take 3 important supplements

Metabolism DEATH Foods

There are 3 main foods that can absolutely ruin your weight loss efforts. I call these the metabolism death foods. You will want to remove and replace this foods with healthy alternatives if you want to see quick results.

Processed Sugar – Contrary to popular belief, fat isn’t the first thing that will make you fat, it’s consuming too much sugar. Also, sugar can be hidden under names like: corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar.

These sugars can often be hidden in things that sound like health foods including: fruit juice, granola bars, dressings and protein bars.

What to do instead: All of these types of sugar you will want to eliminate and replace with green stevia and raw honey but even both of these in moderation.


Whole Grains – I know it may seem like “whole grains” like wheat bread are healthy but most are far from helping your metabolism. Three of the main compounds in grains such as wheat include gluten, starch and phytic acid all of which can cause issues. Gluten causes inflammation, starch turns into sugar quickly and phytic acid binds to minerals so you are not really getting many nutrients when you consume whole grains.

What to do instead: A better option for fat loss is replacing your daily intake of grains with fruits and vegetables or consuming up to 1 piece daily of a sprouted grain bread or sourdough. When it comes to using flour switch to coconut flour it’s the perfect flour for fat loss.

Canola or Vegetable Oils – If you use canola oil or other vegetable oils it’s sure to slow down your fat loss and cause you to store unwanted body fat. They hydrogenated oils that are genetically modified (GMO) cause inflammation throughout your body, cellular toxicity and are high in calories.

What to do instead: Replace all vegetables oils with coconut oiland grass-fed butter to promote more rapid fat loss.

The Metabolism REVIVING Foods

Once you’ve removed the metabolism death foods it’s time to revive your metabolism with the right type of foods. Here are the top 4 to help you master your metabolism and burn fat fast!

Wild Protein – If you want to turn your body into a fat burning furnace you’re going to need to eat plenty of quality protein. Proteins are the building blocks of muscles which support a healthy metabolism. 

Also, protein is the least likely macronutrient to be stored as fat. Aim to get between .5 to 1g of protein per pound of body weight a day. For example if you weight 150 pounds shoot for around 80-100g of protein a day.

What to eat: grass-fed beef, organic chicken, free-range eggs, wild caught fish like salmon, lamb, venison and bone broth are some of the best foods high in protein.

Coconut – Coconuts contain MCFA’s (medium chain fatty acids) a type of healthy fat your body can easily burn for energy. You will want to replace most other sources of fat and oils with things like coconut oil.

What to eat: coconut oil for cooking, coconut milk in your morning smoothie and coconut flour can replace other flours when baking.

Sprouted seeds – Seeds that have been sprouted like flaxseeds, chia seeds and hemp seeds are loaded with healthy fiber that can support your fat loss efforts. Also, they are high in protein and contain omega-3 fats which can help your metabolism.

What to eat: use chia, flax or hemp seeds in your morning smoothie and you can use them in baking.

Nutrient Dense Vegetables – If you’re going to lose those unwanted pounds you not only need to be aware of your calories but also focus on getting more nutrients. Vegetables are your highest source of vitamins and minerals which regulate metabolic function and support organs like you’re thyroid.

What to eat: Some of the most nutrient dense include green leafy vegetables and cruciferous vegetables. My favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Steamed, sautéed and cooked in coconut oil are all great choices.

Here is what a sample days eating plan would look like:

Breakfast: Coconut Berry Smoothie

1/4 cup coconut milk
1 cup berries
1 scoop grass-fed protein
1 tbsp sprouted flaxmeal
1/4 tsp cinnamon

Lunch: Greek Salad

1 sliced chicken breast
1 cup spinach
1/4 cup sliced cucumber
1/2 tomato sliced
1 oz goat cheese
1 tbsp olive oil
1 tbsp apple cider vinegar

Dinner: Organic Meat (bison burger, salmon, chicken)
6-8oz organic meat
1 serving sautéed kale
1 serving sautéed broccoli

They key is have protein, fiber and healthy fat every meal.  Also, when consuming carbohydrates like fruit it’s better to have them in the morning and around workouts.

Exercise Less To Lose More Weight

If you want to break through a weight loss plateau and jumpstart your metabolism then there is not better type of exercise than burst training and Tabata.

This type of exercise can help you lose 3-9x more body fat than traditional cardio and causes an after burn effect in your body so you keep burning fat the next 36 hours!

In order to burn fat fast I recommend doing burst training 3-4 days a week for between 20 to 40 minutes.

Here is an example of a 4 minute Tabata with 40 seconds of burst exercise and then 20 seconds of rest:

• Sprint on spin bike // Rest
• Fast Pushups // Rest
• Pulsing squats with shoulder press // Rest
• Sprint on spin bike // Rest
• Squat thrusts // Rest
• Plank Walk (spider walk) // Rest
• Sprint on spin bike // Rest
• Lunges with shoulder press // Rest

Repeat 2-3x

Top Supplements For Fat Loss

1. Grass-Fed Protein Powder 



Protein is essential for building lean muscle and supporting a healthy metabolism. The best protein powders available are organic whey protein and collagen protein.

 Whey is the fastest acting protein so it’s great right before or after a workout and collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. 
 Take 1-2 scoops daily.



2. Green Superfood Powder

Quality greens powders contain fat burning compounds like green tea, green coffee and rhodiola that can boost your metabolism. Also, they contain green foods like chlorella, wheat grass juice and kale that can improve your energy and help give you a better workout.

 Take 1 scoop before or after exercise.

3. Fish Oil with Vitamin D

Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats reduce inflammation and support muscle synthesis. 

Vitamin D is a vitamin and pro-hormone which can help balance hormones which aids in fat loss.

 Take 1,000mg daily of fish oil daily and 2,000mg vitamin D3.

It’s as simple as that. 

Rosemary Oil Uses and Benefits

Considered sacred by ancient Greeks, Romans, Egyptians and Hebrewsrosemary (Rosmarinus officinalis) is much more than an aromatic herb that tastes good on potatoes and roasted lamb.  It’s also one of the most powerful herbs and essential oils on the planet.

Rosemary has a woody, evergreen like scent and is part of the mint family. In recent research, it’s been shown to boost nerve growth factor and support the healing of neurological tissue and brain function.

Native to the Mediterranean, the wooded evergreen has been used in folk medicine for thousands of years to:

• Improve memory
• Soothe digestive uses
• Relieve muscle aches and pains

More recently, it has become a popular ingredient in many skin and hair care products due to its antiseptic properties and researchers are starting to dig deeper into its medicinal characteristics.

Rosemary Nutrition Profile

Having an antioxidant ORAC value of 3,300, rosemary has the same free radical fighting power as goji berries! The chemical in rosemary primarily responsible for this is carnosol, a phenolic diterpene also found in mountain desert sage.

In addition to being a rich antioxidant, carnosol is also known for its anti-cancer and anti-inflammatory properties, which help explain why rosemary essential oil is so potent. According to a recent article published in the journal Cancer Letters, “Carnosol has been evaluated for anti-cancer property in prostate, breast, skin, leukemia, and colon cancer with promising results!”

It has also been discovered that carnosol targets cells to reduce inflammation and can also:

• Balance androgen and estrogen in the body
• Lower DHT (dihyroxytestosterone) improving hair growth and prostate health
• Reduce cancer risk
• Increase nerve growth factor healing nerve tissue

According to researchers, “It has a selective toxicity towards cancer cells versus non-tumorigenic cells and is well tolerated when administered to animals.” In other words, carnosol acts like a military sniper who only takes out his enemy target and doesn’t damage neighboring cells like the chemotherapy nuclear-bomb approach, which kills everything along its path

Top 4 Rosemary Essential Oil Benefits

In addition to reversing inflammation and halting the growth of cancer cells, research has uncovered that rosemary essential oil is also highly effective in several other areas.

1. Rosemary Oil Benefits Hair Growth 

When applied over the scalp rosemary essential oil helps stimulate hair growth. Many people also claim that it can prevent baldness, slows graying, and can be used to treat dandruff and dry scalp. After testing a hair lotion that he patented, Francesc Casadó Galcerá found that a mixture of hops, rosemary, and swertia and found some pretty remarkable results:

• A 22.4% increases in new hair growth.
• An increase in “rapid” hair growth.
• An increase in microcirculation of the scalp, which promotes healing.
• An improvement in the ability of hair to resist traction.
• A decrease in hair loss after shampooing.

To experience how rosemary oil benefits hair growth try using this homemade DIY Rosemary Mint Shampoo recipe.

2. Rosemary Improves Memory

“There’s rosemary, that’s for remembrance, pray you love, remember.”

~ Ophelia (Shakespeare’s “Hamlet”)

Worn by Greek scholars to enhance their memory when taking exams, the mental strengthening ability of rosemary has been known for thousands of years. TheInternational Journal of Neuroscience published a study highlighting this phenomenon.

Upon evaluating how the cognitive performance of 144 participants was affected by rosemary oil aromatherapy, lavender oil aromatherapy, and controls University of Northumbria, Newcastle researchers discovered that,

• Probably due to its significant calming effect, “lavender produced a significant decrement in performance of working memory, and impaired reaction times for both memory and attention based tasks.”
• “Rosemary produced a significant enhancement of performance for overall quality of memory and secondary memory factors.”
• Rosemary helped people become more alert.
• Lavender and rosemary helped produced a feeling of “contentment” in the volunteers.

Affecting much more than memory, studies have also known that rosemary essential oil can help treat and prevent Alzheimer’s disease. Published in Psychogeriatrics, the effects of aromatherapy were tested on 28 elderly people with dementia (17 of whom had Alzheimer’s).

After inhaling the vapor of rosemary and lemon in the morning, and lavender and orange in the evening various functional assessments were conducted and all patients “patients showed significant improvement in personal orientation” and no one experienced any side effects.

3. Liver Detoxification and Gallbladder Function

Traditionally used for its ability to help with gastrointestinal complaints, rosemary is also a fantastic detoxifier. Studies have been done in India uncovering how supplementing with rosemary greatly enhances your body’s bile flow (which is essential for fat metabolism and detoxification) and reduces plasma liver enzymes (which has been linked to type II diabetes).

Essentially, by helping enhance the performance of the bile-producing gallbladder (as well as balancing out the microflora in your gut) proper peristaltic activity is promoted, which boosting nutrient absorption and helps reverse/prevent toxic overload.

4. Rosemary Lowers Cortisol

A study was conducted out of Meikai University, School of Dentistry in Japan that interestingly evaluated how 5 minutes of lavender and rosemary aromatherapy affected the salivary cortisol levels (the “stress” hormone) of 22 healthy volunteers.

Upon observing that both essential oils enhance free radical scavenging activity, they also discovered that both greatly reduced cortisol levels, which protects the body from chronic disease due to oxidative stress.

Best Rosemary Oil Uses

As you can see from the research, rosemary essential oil is effective and safe to use in a variety of ways. When it comes to implementing them into your natural health regimen, I recommend the following do-it-yourself recipes:

Improve Memory - Mix 3 drops of rosemary oil with 1/2 tsp of coconut oil and rub on upper neck or diffuse for 1 hour a day.

Hair Thickener – Put 5 drops of rosemary oil on scalp and massage in after showers or use my homemade rosemary mint shampoo recipe.

Heal Prostate – Mix 2 drops of rosemary oil with 1/2 tsp of carrier oil and rub beneath testicles.

Reduce Pain – Mix 2 drops of rosemary oil, 2 drops of peppermint oil and 1 tsp of coconut oil and rub on sore muscles and painful joints.

Improve Gallbladder Function – Mix 3 drops of rosemary oil with 1/4 tsp of coconut oil and rub over gallbladder area 2x daily.

Heal Neuropathy and Neuralgia - Take 2 drops of rosemary oil, 2 drops of helichrysum oil, 2 drops of cypress oil and 1/2 tsp of a carrier oil and rub on area of neuropathy.

Note, it is also recommended that you do not use on children under 4 years of age. With children, we recommend you consider using frankincense oil instead for many conditions. Make sure that you consult with your natural healthcare provider before making it part of your kids’ routine.

Where to Buy Rosemary Oil

This is one of the most vital things you must know about essential oils… Not all essential oils are created equally. In fact, most of them are worthless to your health and often synthetic. When buying essential oils make sure they are therapeutic grade. If you want to order the brand I trust and personally use, email oils@draxe.com to order or learn where to buy them.

Top 10 Iron Rich Foods

Iron is a trace mineral found in every living cell in our bodies. Iron is a primary component of two proteins: hemoglobin and myoglobin.

Hemoglobin is the part of the red blood cell that carries oxygen to the body’s tissues.

Myoglobin is the part of the muscle cells that hold oxygen.

Since iron plays such a critical role in the body, the liver and bone marrow are able to store some iron in case it is needed.

It must be stored inside specialized proteins because free iron can cause damage to the body’s tissues.

Iron deficiency symptoms include:

• Weakness
• Fatigue
• Poor concentration
• Weakened immune system
• Leaky Gut or IBS

Consuming high iron foods are important for Pre-menopausal women have higher iron needs than men due to monthly blood losses.

If you are low in Iron it is also critical to get plenty of vitamin C in your diet since it increases iron absorption. The RDA for iron is 8mg/day for men and older women, while pre-menopausal women need 18 mg/day and the Daily Value is 18mg.

Top 10 Iron Rich Foods List

1) Liver3 oz: 5.6 mg (31% DV)

2) Beef steak3 oz: 1.8 mg (10% DV)

3) Navy beans½ c: 2.3 mg (13% DV)

4) Black beans½ c:  1.8 mg (10% DV)

5) Spinach½ c: 3.2 mg (18% DV)

6) Swiss chard½ c: 2.0 mg (11% DV)

7) Egg yolk1 large: 0.46 mg (3% DV)

8) Prunes1 cup: 1.6 mg (8% DV)

9) Artichokes1 cup: 2 mg (11% DV)

10) Collard greens1 cup: 0.17 mg (1% DV)

If you are iron deficient consume 2-3 servings daily of these iron food sources.

Top Health Benefits of Iron

EnergyAn iron deficiency is known as anemia. When there is not enough iron, the body cannot make hemoglobin which will result in light-colored red blood cells that cannot transport oxygen.

Symptoms of iron-deficiency anemia include lack of energy, poor mental function, and apathy. Pre-menopausal women and children are likely to get anemia if they are not consuming enough high iron foods.

Muscle FunctionWithout iron, the primary cells in the muscles, called myoglobin, cannot hold oxygen. Without oxygen, these cells will not be able to function properly, resulting in muscle weakness.

Brain FunctionThe brain is very dependent on oxygen for proper function. If iron is not present, the brain will not receive the oxygen it needs resulting in poor memory, decreased productivity, and apathy.

Children with iron deficiency tend to become irritable, restless, and are unable to pay attention in class. These symptoms will disappear once iron levels are restored.

Healthy PregnancyPregnant women should consume more iron rich foods than anyone else.  Pregnant women’s iron needs are around 27mg daily and this is often covered in a pre-natal multi-vitamin.  Also, pregnant women should consider consuming more healthy fat and folate rich foods during pregnancy.

Health Benefits From Broad Beans

Broad beans are high in protein and fiber.

Foods often have more than one name, but few have as many monikers as the broad bean. You may know them as fava, butter, Windsor, horse or even English beans. Whatever name you use, these beans are meaty and flavorful enough to hold their own as a side dish or mixed into an entree. Adding just a handful of these beans to a salad provides a boost of protein, fiber, potassium and energy-providing B vitamins.

Sponsored Link

Hair Loss Evaluation Test

Evaluate your Hair loss and know scope of curability with Homeopathy

Folate

Folate participates in biochemical processes that create genetic material, build cells and metabolize amino acids. It’s so essential for the growth and development of new cells that it helps prevent birth defects of the brain and spinal cord when taken before and during early pregnancy. Everyone needs folate to produce healthy red blood cells and prevent anemia, according to the Office of Dietary Supplements. One cup of cooked broad beans contains 44 percent of the recommended daily intake of folate.

Iron

Most beans, including broad beans, are good sources of iron. One cup of broad beans has 3 milligrams of iron, which is 32 percent of the recommended daily intake for men and 14 percent for women. In addition to carrying oxygen throughout the body, iron-dependent enzymes sense when oxygen levels drop and initiate processes that allow the body to compensate. Iron supports the immune system by functioning as an antioxidant that protects the white blood cells responsible for destroying bacteria.

Zinc

Enzymes are proteins that activate and speed up chemical processes inside your body. Almost 100 enzymes depend on zinc to fulfill their roles, according to the Linus Pauling Institute. In this role, zinc is vital for normal growth and development. Zinc deficiencies can cause growth retardation and delayed neurological development. Your immune system also suffers if you don’t get enough zinc. Decreased levels of zinc are associated with fewer white bloods cells available to fight invading pathogens and infection. The zinc from 1 cup of broad beans provides 15 percent of the recommended daily intake for men and 21 percent for women.

Considerations

If you have Parkinson’s disease, talk to your physician before eating broad beans. Broad beans are a natural source a levodopa, which is converted into the neurotransmitter dopamine. Dopamine is one of the medications used to treat the symptoms of Parkinson’s, but consuming levodopa from broad beans can cause both good or bad effects, according to the University of Maryland Medical Center. Their possible impact should be assessed by a doctor familiar with your condition.

Preparation Tips

Young, fresh broad beans should be tender enough to be shelled and eaten, but mature beans develop a skin that must be removed. Blanch the shelled beans in boiling water, then drop them into cold water. The waxy skin should be easy to peel away. Think in terms of using broad beans in any recipe that calls for lima beans, such as succotash. They can also replace chickpeas in hummus. Try mixing them with brown rice or making a snack by sauteing them in olive oil and sprinkling the beans with cayenne or a salt substitute.

Garbanzo Bean Health Benefits

With 5 grams of fiber per serving, garbanzo beans are an excellent source of dietary fiber.

Garbanzo beans, also known as chickpeas, are consumed more than any other legume in the world, according to Yuma County Cooperative Extension. The nutty-flavored beans originated in the Middle East and are grown mainly in India. A versatile food, garbanzo beans can be tossed in salads, ground into flour or mashed into hummus. Eat garbanzo beans regularly to reap the health benefits they have to offer.

Sponsored Link

Hair Loss Evaluation Test

To know scope of improvement of your hair loss with homeopathy

Nutrients in Garbanzo Beans

A half-cup of garbanzo beans provides 143 calories. You’ll also get 27 grams of carbohydrate, your body’s preferred source of fuel, and 6 grams of muscle-building protein. With 5 grams of fiber per serving, garbanzo beans are an excellent source of dietary fiber. They also pack magnesium, potassium and iron. Garbanzo beans are essentially cholesterol and trans fat-free.

Heart Health

Intake of polyunsaturated fatty acids decreases your risk of heart disease, according to the American Heart Association. In a study published in the “Journal of the American Dietetic Association” in 2008, participants who ate 700 grams of garbanzo beans weekly for 12 weeks took in almost 3 grams more of polyunsaturated fat per day than when they didn’t eat the beans. Their blood cholesterol levels were 7.7 milligrams per deciliter lower after the garbanzo bean phase of the trial. Lowering your cholesterol reduces your risk for heart attack, according to the American Heart Association.

Digestive Health

Subjects in the 2008 "Journal of the American Dietetic Association" study consumed almost 7 grams more fiber daily during the garbanzo bean phase. Additional fiber helps to increase frequency of bowel movements to one per day and speed up the passage of stool through the colon to prevent constipation. Beneficial bacteria in your colon ferment fiber into compounds that inhibit disease-causing bacteria, enhance absorption of calcium and stimulate blood flow and nutrients to the colon.

Considerations

Like peanuts and soybeans, garbanzo beans are legumes. If you have an allergic reaction to soy or peanuts, you may also be allergic to garbanzo beans, according to the Cleveland Clinic. Signs of an allergic reaction may include nausea, diarrhea, itching, tingling or swelling around the mouth or difficulty breathing.

Nutrients & Benefits of Chick Peas and Garbanzo Beans

Chickpeas contain healthy protein, fiber, vitamins and minerals.

Chickpeas, also called garbanzo beans, belong to the legume family, which includes a variety of beans, peanuts, soybeans and lentils. Opting for legumes over foods high in saturated fat might lower your risk of heart disease, according to the Linus Pauling Institute. Chickpeas also offer specific health benefits, and consuming them regularly boosts your intake of a few key nutrients.

Sponsored Link

Hair Loss Evaluation Test

Evaluate your Hair loss and know scope of curability with Homeopathy

Protein

Eating chickpeas provides you with a vegetarian-friendly source of protein, with each cup of cooked garbanzo beans containing 15 grams. Your body breaks down this protein into amino acids, and then uses them to maintain the health of your body's tissues. Chickpeas are a source of incomplete protein, which means they do not contain every amino acid you need for good health. Make sure you combine them with other sources of protein, such as nuts, whole grains, dairy, eggs or meat to prevent an amino acid deficiency.

Fiber

Opt for chickpeas as a rich source of dietary fiber. Foods rich in fiber help keep your colon healthy -- fiber helps soften stool to fight constipation, according to the Linus Pauling Institute. Fiber-rich foods also help control your blood sugar levels, because fiber slows down digestion, allowing sugar to move slowly from your digestive tract into your bloodstream. As a result, you're less likely to develop a blood sugar spike after eating, and won't experience the fatigue and irritation from a subsequent blood sugar crash. A cup of cooked chickpeas provides 12.5 grams of fiber -- half of the daily fiber intake recommendation for women or one-third of of the daily fiber recommendation for men, according to the Linus Pauling Institute.

Manganese and Folate

Garbanzo beans also contain vitamins and minerals and significantly boost your intake of manganese and folate. The mineral manganese helps support bone development and wound healing and also helps carry out chemical reactions important to your metabolism. A 1-cup serving of chickpeas contains 1.7 milligrams of manganese, approximately 94 percent of the daily recommended intake for women, or 74 percent of the RDA for men, according to the Linus Pauling Institute. Folate, or vitamin B-9, aids in new cell growth and brain cell communication and protects against genetic mutations that contribute to cancer development. Eating a cup of chickpeas provides you with 282 micrograms of folate, or 71 percent of your daily folate requirements, according to the NYU Langone Medical Center.

Eating More Chickpeas

Chickpeas add flavor and texture to a range of dishes. Sprinkle a handful of chickpeas on a salad, or add whole or pureed chickpeas to soup. Combine chickpeas with olive oil, lime juice, shallots and cilantro for a convenient and filling salad, or use mashed chickpeas in place of mayonnaise in your sandwiches. Incorporate more chickpeas into your diet by experimenting with Indian cooking -- many popular Indian dishes, such as chana masala, feature garbanzo beans as a main ingredient.