ELIMINATING ACIDIC WASTE FROM THE BODY

Upon Arising

1 tsp Apple Cider Vinegar + 1 tsp Celtic Sea Salt + 1 squeeze lemon juice in 300ml water

10 Minutes Later

1-2 tsp Barley Grass in 200ml water

Breakfast Superfood Smoothie

2-3 tbsp Pea Protein + 1tbsp Superfoods Blend (Udo's Beyond Greens) + 1tbsp Flaxseed Oil + 1 tbsp Psyllium Husks + 1 tsp Acai Berry powder + 1 tsp Organic Raw Cacao powder + 1 tsp Organic Raw Maca powder + 1 B complex

With Lunch

4 Spirulina Tablets + 1 B Complex

With Mid Afternoon Snack

4 Spirulina Tablets

Super Juice - Ginger, Celery, Carrott, Beetroot, Cucumber, Spinach and Pineapple

Before Bed

1 Serve TJ Clark Colloidal Minerals

4 Barley Grass Capsules

1 Zinc Tablet

1 Magnesium Tablet

2 Prima C Tablets

2 Kyolic Garlic Capsules..

Recommendations:

• Drink Ionised pH balanced water
• Learn acid/alkaline forming foods and apply 80% alkaline and 20% acidic approach to each meal
• Purchase salivary/urine pH strips and begin self testing
• Look into alkaline recipe ideas
• Use Alkaline protein to replace animal meats if required ( whey or pea protein)
• Increase intake of EFA'S ( essential fatty acids) Omega 3,6,9
• Introduce proper breathing techniques
• Begin Anti Stress activities ( meditation, yoga, stretching)
• Reduce caffeine intake, or balance with extra alkaline fluids
• Increase raw food intake with each meal

The Athletes Shopping Cart

It is important to remember that YOU ARE WHAT YOU EAT and ABSORB!!

Individuals who train for weight management, muscle gain or competition, must remember to provide their bodies with food of the highest nutritional value as possible.

Food that is highly processed serves no purpose in a trainer's kitchen. In fact it is likely to be the biggest enemy in regard to achieving results.

Organic food should be chosen wherever possible.

Filtered pH balanced water should also be consumed pH between 7 and 8 preferably.

EVA Life is a great brand with a pH of 8.3.

THE SHOPPING LIST

FROM THE MARKET

1. Organic cruciferous vegetables - eaten raw wherever possible
2. Organic lean cuts of meat
3. Organic non-hybridized fruits
4. Organic nuts and legumes

GOOD FATS

1. Organic cold-pressed flaxseed oil
2. Fish oil- tested for toxins and heavy metals
3. Organic cold-pressed unrefined Coconut Oil
4. Extra-Virgin Olive oil - used as a dressing, not to cook with

SUPERFOODS

1. Spirulina - nature's multivitamin
2. Barley Grass - nature's alkaliser
3. Organic raw cacao - rich in minerals and antioxidants
4. Goji Berries - handful per day, super high in Vitamin C and antioxidants
5. Bee Pollen - rich in amino acids and good sugars
6. Maca Powder - rich in amino acids and phytonutrients

A WORD ON HIGH PROTEIN DIETS

Individuals who exercise, often and consume high-protein diets. here are some important considerations.

1. Protein can be acidic, therefore consider balancing with high alkaline foods and supplements. A good rule of thumb is 80% alkaline and 20% acidic foods.
2. Protein can deplete the body of digestive enzymes, causing poor digestion and assimilation of nutrients. This problem can be addressed by eating plenty of vegetables( must be raw!) or supplementing with digestive enzyme formulas.
3. High fibre intake must accompany high protein intake for proper bowel elimination and detoxification. Psyllium husks are an excellent cheap fibre.

Here is a great website to checkout that provides and yes delivers, fresh Organic fruit and veg, along with great recipes on raw and superfood smoothies etc.

www.missorganic.com.au

Remember you only get one vehicle for life so make sure you put the correct fuel into it...

CrossBox Ultimate Fitness Training

Burn The fat, By Tom Venuto Fat Loss Lies #8

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Fat Loss Lie #8: "Zero carb or very low carb diets are best for permanent fat loss"
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The Low Carb Diet Truth

No diet issue has ever created more confusion and controversy than the low carb vs. high carb debate. You are about to finally hear the low carb truth... simplified... But then, you will also hear about a few surprising "twists" to the low carb story!

Contrary to what certain "gurus" tell you, carbohydrates are NOT fattening. As you learned in part 5, what's fattening is eating more calories than your body can use at one time. If you eat too much of anything, it will get stored as fat. Period. That is the pure essence and scientific truth about fat loss:

IT'S NOT ABOUT THE CARBS!!!

IT'S ABOUT THE CALORIES!

But don't throw out your low carb diet just yet!

Reduced carb dieting does seem to have some beneficial effects on weight loss and fat loss, but it may not be for the reasons that most people think! In fact, it may not have anything to do with carbs at all ... it may be about protein and appetite regulation!

Low carbers usually don’t want to admit this - they usually want to insist on “metabolic advantage” - but the fact is, one of the biggest reasons that low carb diets can help improve fat loss is because it's very difficult to overeat when you restrict an entire group of energy dense foods like carbohydrates.

And there we have the truth again - if you eat less because of a low carb diet, you lose weight because you ate less, not because you ate less carbs. Got it? Less carbs = less calories!

Test it for yourself:

See how easy it is to overeat if you are told "eat as much of anything as you want." Then see how hard it is to eat a surplus of calories if you’re told, "eat as much as you want - but only lean protein, salad veggies and green veggies with a little bit of essential fat." You will lose fat like crazy on a diet like that, but it's not necessarily because carbs are low, it’s primarily because the CALORIES are low!

The problem is, most people cannot stay on a diet so restricted in choices. That's why over the long term, low carb diets aren't really much more effective than any other diet.

Appetite control - a legit benefit of low carb diets?

Very low carb diets often tell you not to count calories and they say you can eat as much as you like if you just stick to protein and fat. However, they're making a huge assumption that by restricting carbs and allowing fat intake, your appetite will regulate itself and you will eat less as a result.

That's often exactly what happens with low carb, high fat diets - you tend to eat less automatically - so appetite control appears to be a legitimate benefit of low carb diets. However, there is nothing special about "low carb diets" that allows you to eat unlimited calories. If you eat in a caloric surplus, you are going to gain weight, no matter what the macronutrient composition of the diet.

High thermic effect: A second weight loss advantage of a low carb (higher protein) diet?

Here's another potential advantage: Low carb diets tends to be higher in protein. Since protein has a much higher thermic effect, it can lead to slightly greater fat loss than a diet of the same calorie amount that is high in fat and carbs.

In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a control group and a protein group that was given an extra 30 grams of protein in place of an equal amount of carbs.

The researchers found that the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.

A third advantage to low carbs?

Another potental benefit of carb restriction is better glycemic (blood sugar) control. This may provide some body composition and health advantages for individuals who are carb intolerant or who suffer from "metabolic syndrome" (where the body doesn't process sugar very well and tends to overproduce insulin).

Of course, as with nearly everything in life, there are two sides to every coin...

Disadvantages of low carb diets

1) For most people, strict low carb diets are difficult to stick to.

If you remove most of your carbohydrates from your diet for a long period of time, you're setting yourself up for a relapse. You tend to crave what you cannot have, both physiologically and psychologically. The more you cut the carbs, the easier it is to rebound will be when you put carbs back in.

2) Very low carb diets are often unbalanced and missing many nutrients.

It's still up for debate whether low carb programs like the Atkins diet are unhealthy, but removal of entire good groups such as fruits and 100% whole natural grains is definitely not nutritionally balanced for fiber, phytochemical and micronutrient intake.

3) Very low carb diets may cause low energy levels.

Most people will feel physically tired and mentally irritable without carbs, so their training will usually suffer: Low carbs = low energy. Low energy = poor workouts. Poor workouts = poor results. This makes low carb diets a poor choice for highly active people. The reason I don't recommend "very low" carb diets to my clients is because I am a strong advocate of weight training and cardio training as part of a fitness lifestyle. When you are training hard, you must "feed the machine" and eat to support your activity.

4) The intial rapid weight loss on a very low carb diet can be deceiving.

Much of the initial weight loss on low carbs is water and even lean tissue. If you drop 5-7 lbs in your first week on a low carb diet it sounds impressive, but if one pound is fat, 2-3 pounds are water and 2-3 pounds are muscle, what did you accomplish? Your goal should be fat loss, not "weight" loss.

Taking a lesson from the leanest athletes on Earth

On an interesting side note, I've made an 18-year long study of how the world's best bodybuilders and fitness models get so incredibly lean. One thing I noticed was that almost every bodybuilder or fitness competitor uses some variation of the low carb diet to prepare for competitions. Why? because although there are disadvantages, they want those low carb advantages, even if it's a difficult diet to follow.

Most bodybuilders however, use an interesting variation on the traditional low carb diet. It's called "carb cycling," where you increase carbs at regular intervals rather than staying on low carbs all of the time. Carb cycling makes low carb diets safer, more effective and easier to follow.

The bottom line?

Yes, there is something to the low carb diet that helps accelerate fat loss. But in the end, it all comes back to calories and to whether or not you can stick with your program. Ability to comply with a program may be the biggest factor of all in long term success, not the level of carb intake. Low carb diets work primarily because they make you eat less. Eat too much and you gain weight, regardless of whether it's protein, carbs or fat.

My advice is not to jump into a low carb diet without reason, but to assess whether you are a good candidate for this type of approach. Then, if you decide to try the low carb approach, it's best used temporarily to break a plateau or reach a peak and it appears that a small reduction in carbs with a slight increase in protein is enough to get most of the benefits of low carb diets.

Cutting out carbs completely (or even dropping all the way to 20-30 grams a day as some programs advise in the beginning), is not necessary, it's hard to stick to and is probably not healthy in the long term. It's usually not wise to go to extremes in anything and that's as true for nutrition as anything else in life: moderation is the key..

In the next lesson, we will put an end to another long-standing fat loss debate: Cutting calories (diet) versus burning calories (exercise).

"Train hard and expect success"

Burn The Fat, By Tom Venuto! Fat Loss Lies #7

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Fat Loss Lie #7: "Your genetics are keeping you fat"
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How The News Media Distorts, Exagerrates And Lies To You

A recent New York Times story headline said, "Genes Take Charge, And Diets Fall By The Wayside." A similar headline in the New York Post said, "Battle Your Biology? Fat Chance!"

These and other articles like them claim that more and more evidence is proving that if you're overweight, "it's not your fault" and that genes - more than environment and behavior - explain obesity.

I say, "complete, unadulterated GARBAGE!"

Media stories like these often take legitimate statistics about genetic obesity completely out of context and blow them out of proportion to make for sensational news. They also make the common and devastating mistake of encouraging people to cast blame for their health anywhere but on themselves. Many of these types of stories are also based on ulterior motives.

Even worse, believing that "It's not your fault" is one of the biggest lies told in the weight loss industry and one of the most damaging beliefs you could ever have. In fact, the ONLY way you can ever become successful at achieving and maintaining your ideal weight is by accepting responsibility.

What The Research Really Says About Obesity And Your Genes

Make no mistake, there IS a genetic component to obesity. According to the latest research from the Human Genomics Project, you may inherit body fat tendencies just as you inherited your height, eye color or hair color. The tendency may range from slight predisposition to full blown genetic obesity.

In the 1990's, obesity researchers identified the OB (obesity) gene and mapped it to chromosome #7. Studies following a large number of twins and families have also helped to establish a link between obesity and heredity.

However, scientists say that severe mutations in the obesity gene are rare in humans (so mouse studies are largely irrelevant) and doubt has been raised concerning high genetic probability for obesity. ("Full blown" genetic obesity affects only about 5% of obese individuals!)

Therefore, claiming that genetics are more important than behavior and lifestyle is completely false.

Other Genetic Influences... Your Body Type And Metabolic Type

Other theories of genetic individuality discuss inherited body types, metabolic rate and body chemistry . In the 1930's, Harvard psychologist Dr. William H. Sheldon developed a classification system for different body types called "somatotyping":

Ectomorphs are the lean, lanky types. They are usually very thin and bony, with fast metabolisms and extremely low body fat. An ectomorph can seemingly eat like a horse without gaining an ounce.

Mesomorphs are the "genetically gifted." They are lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.

Endomorphs are the "fat retainers." Characterized by round features, excess body fat and large joints ("big bones"), endomorphs usually have difficulty in losing body fat and they tend to gain fat quickly if they eat poorly or don't exercise.

In addition to inherited body type ("somatotype"), individuals may also inherit certain metabolic types. Some people metabolize carbohydrates inefficiently and do not regulate blood sugar efficiently. They tend to produce too much insulin when they eat concentrated or fast-absorbing carbs, and or to be insulin resistant. This makes it more difficult to release stored body fat and puts them at risk for a variety of health problems. This condition is known as "Syndrome X" or "metabolic syndrome."

The $26 Billion Conspiracy Behind The Lies

Some doctors and researchers, such as those quoted in the newspaper stories, consider these obesity-stimulating conditions to be genetically transmitted "diseases" that require medical treatment. In a few isolated cases, obesity clearly is a genetic disorder. However, these cases are rare, so this idea of obesity as a "disease" should be viewed with a great deal of caution and suspicion, because weight loss is potentially the biggest market in the world for drug sales.

According to Justin Gillis, a staff writer for the Washington Post, more than 45 companies worldwide are trying to develop new obesity drugs, and the stakes couldn't be higher. Gillis writes, "In world where a blockbuster drug is worth $1 billion a year in sales, analysts give $5 billion as the low estimate for sales of an important obesity drug. If a company developed a truly safe, effective weight loss drug, and sold it for $3 a day to one quarter of the 100+ million American adults estimated to be overweight, sales would exceed $26 billion a year in this country alone."

If obesity is classified as a (genetically inherited) "disease", that means more prescriptions will be written

Listen, if anyone ever tells you that "It's not your fault... you were born fat, so don't feel guilty... and don't worry, we have a drug that can help," be cautious and question whose interests are being served; yours or the pharmaceutical giants.

The Truth About Heredity And Body Fat

Losing weight does seem easier for some people than for others. In fact, researchers say that there is a segment of the population that appears to be "genetically resistant to obesity." That doesn't seem fair, but that's the way life is. Let's be honest; not everyone has the genetics to become a top-ranking pro bodybuilder or to become an Olympic Gold medallist.

But you are NOT doomed to live a life of fatness if you don't have "athletic genes." Everyone can improve their body shape and fitness level beyond where it is today.

Body fat is the result of many influences. Genetics is only one of them and as little as 25% the causes are genetic/biological in nature. According To Dr. Claude Bouchard of the Human genomics Laboratory in Baton Rouge, LA, there are several certainties about the TRUE causes of obesity. He suggests the following contributing factors:

(1) physical environment
(2) social environment
(3) behavior
(4) biology

This means that 75% of your results are dictated by lifestyle and behavior factors and only 25% by biology. Accodring to Dr. Bouchard, "The obesity epidemic that we are facing today has developed only over the past 50 years and cannot be explained by changes in our genome."

And The Truth About Personal Responsibility That Will Set You FREE!

Like it or not, the condition of your body today is primarily a result of your own lifestyle, behavior and mindset (psychology). But that's great news, because it means most of the factors that affect your body fat levels are entirely under your control. These factors include how much you eat, what you eat, when you eat, who you eat with, how many sedentary activities you engage in, what type of exercise you do, how frequently you exercise, how long you exercise and how hard you exercise

Your first step if you want to achieve and maintain your perfect weight, is to accept 100% responsibility for your weight and your health. When the going gets tough, it’s easy to blame and make excuses. But blaming genetics is a convenient excuse for not taking continuous action. It's also giving away your power and conceding that you a victim rather than a creator of your life.

If you're a frustrated "endomorph" or if you feel like dieting is an uphill battle against your genes, PLEASE do NOT chalk it up to "bad genetics," and do NOT blame your weight on your chromosomes! YOU are responsible and YOU are in control! Dr. Thomas Wadden, a psychologist from Syracuse University, says, "There IS a genetic component to your weight, but NO ONE is destined to be obese."

Above all else, do NOT quit! The universe always bows to persistence. The empowering approach is to see your physical challenges as assets, because overcoming obstacles forces you to develop discipline, determination and character. These traits will carry over to other areas of your life and make you a stronger person.

As Arnold Schwarzennegger once said, "Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength."

In the next lesson you will learn the lies and the truth behind the whole low carb diet phenomenon.

Train hard and expect success