that how my lunch look like

Rule 19 of how to EAT THE CAKE AND NOT GET FAT is….eat antioxidants!

So, you know how it works by now right?

I’l explain to you what it is and then I’ll give you a list of foods that have high antioxidants that you NEED to add to your diet.

Antioxidants protect your body’s cells from damage. Cell damage happens naturally as you age, but also when you’re exposed to things like pollution, cigarette smoke, x-ray, alcohol and sun.

Cell damage can lead to problems like heart disease, diabetes, strokes, Alzheimer’s and cancer (especially skin cancer).

A good amount of antioxidants can help to support your: respiratory system, your metabolism and you natural probiotics (the things that help us fight infections and inflammations).

So basically if you want a long happy healthy life you should have a lot of it.

The daily recommended amount of it is 200mg but there’s a lot of research that connects  larger amount (than the 200 mg) of antioxidants with weight loss and I support those researches and I think you should to!

Now here is a list of  antioxidant rich foods:

·         All kind of berries with blueberry on the lead

·         Garlic

·         Broccoli

·         Green tea (try the one that is LOW on caffeine )

·         Pecan

·         Apples (all kinds with red delicious on the lead)

·         All kinds of beans with small red on the lead

·         Walnuts

·         Artichokes

And now are you ready for the food with the most antioxidants that you NEED in your diet?

DARK CHOCOLATE!

That’s right! You read right. One of the many benefits of dark chocolate is to protect you with the crazy amount of antioxidants in it, so go and eat some and remember: if you want to EAT THE CAKE AND NOT GET FAT you need to eat the cake because the dark chocolate in it can help you lose weight.

AMAZING!

Research and writing by Dana Gat ©2013 

Rule 18 is……SLEEPING!

That’s right people, sleeping is not just healthy - it also helps with weight loss.

Let’s talk, first of all, about the HEALTH benefits of sleeping (being healthy is more important than being skinny, after all…):

·         Improving memory.

·         Lower risk of suffering from inflammatory proteins.

·         Lower risk of suffering from heart diseases, strokes, diabetes, obesity and depression

·         Live longer

Did I convince you already?

You need to sleep in order to live; it’s that simple, and I don’t care how busy you are. We all have 24 hours a day and we all manage to deal with that, you CAN NOT skip sleeping!

Now let’s talk about how it helps you with losing weight, ok?

Sleeping

·         Lowers the cortisol levels in your blood and boosts your metabolism,

·         Reduces stress,

·         Increase the hormone leptin (appetite-control hormones).

·         A study done by “Annals of Internal Medicine” determined that when dieters got a 8 hours’ sleep the weight they lost was FAT and not water or muscles, like the dieters who got less then 8 hours sleep.

·         A study done by University of Arizona determined that women that slept more than 7 hours kept they weight off.

Makes sense?

Prefect! I trust you’re going to get 8 hours sleep tonight!

And in case you can’t get a good night sleep I suggest EXERCISE!

If you need help with that contact me through twitter @DanaGatPT.

I know it was a short post this time but now you have time to EAT THE CAKE AND NOT GET FAT.

Research and writing by Dana Gat ©2013

Rule 17 is SPROUTING!!!

Have you tried it yet? You should!

It’s not just tasty and filling; it is also full with nutrients that you NEED!

Let’s start by explaining what are sprouts.

When I say “sprout” I mean a sprout from a grain or from a seed.

The dictionary defines sprout as “to begin to grow; as a plant from a seed.”

When we grow a plant from seed we need to sprout it at first. But have you ever thought about eating the sprout and not the flowers or the fruits of the plant?

So now we have a way of doing just that! Isn’t it amazing?

We can sprout alfalfa, kale, broccoli, all kind of lentils and legumes, wheat, reddish etc.

We took superfood and made them uberfood!

I use a sprouter to sprout and you can get it in any health food store but if you find another way to sprout, that’s fine.

How we sprout does not matter; what matters is that we need to eat it and this is why:

·         Experts estimate that there can be up to 100 times more enzymes in sprouts than in uncooked fruits and vegetables.  Enzymes are special types of proteins that act as catalysts for all your body’s functions.

·         They increase the amount of vitamin B1 by up to 285%, of vitamin B2 by up to 515%, and of niacin by up to 256%.

·         Essential fatty acid content increases during the sprouting process.

Did I convince you?

How about that is low calories and full nutrient? (The opposite of ice cream!) so you can eat as much as you want and you can add it to everything you eat so you will become more full without having to worry about fat.

NOBODY GOT FAT FROM EATING TOO MUCH SPROUTS!

Eating sprout is how I EAT THE CAKE AND NOT GET FAT

Research and writing by Dana Gat ©2013 

Rule 16 is about…..BREAKFAST!

I’m sure you heard it is the most important meal of the day; it’s when you get your energy for the day.

How many of you find it hard to eat breakfast?

Especially when you wake up at 5am for workout or take the dog for a walk,. It’s hard to eat at 5am.

What to eat for breakfast is also a big deal.

Cereal is gross and processed, bagel has L-cysteine (L-cysteine is an enzyme produce from human hair and duck feathers), four pieces of bacon have 800 mg sodium (2 GRAMS OF SALT!!!!) and coffee IS NOT considered as breakfast!!!

So what do we do?

Well, if you can find it in yourself to eat oatmeal (not instant), eggs, chicken, quinoa, rice (yes - everything you eat for lunch or dinner you can eat for breakfast) or fruit, then DO IT!

If you can’t find it in yourself - how about a smoothie?

It’s easy on the stomach, it’s easy to make and full of nutrition and GOOD calories!

Good calories is when you eat or drink something and it full with nutrition a bad calories is when you eat something and you don’t get anything from it, like chips or candies.

For a green healthy smoothie I created this instruction page for you:

1. Water

2. Pick your greens (1 big handful):

  Kale, spinach, beet greens, collard, swiss chard, lettuce… 

3. Choose your fruit (1-2 cups):

  Apple, all kind of melons, all kind of berries, pear, mango, peach, orange, pineapple, kiwi

4. Supercharge it (add as many as you like):

  Chia seeds, flax seeds, sesame seeds, hemp seeds, nut butter, raw cacao, bee pollen, cinnamon, ginger

5. Add a sweetener (1 tbsp):

    Stevia, honey, maple, dates

To get ideas on more smoothies and how to add and create oat smoothie please contact me on twitter @DanaGatPT.

So now that you don’t have any excuse you need to put calories in your body in the morning too!

Even if you need to drink it!

And you know what I sometime have for breakfast? Dark CHOCLATE! Yum yum!

Researched and Written by Dana Gat  2013 ©