My Fat-Burning Grocery List (Print This Out)
One of the biggest struggles that folks have is knowing how shop and choose the right foods when visiting the grocery store. And while there are SO many choices and a TON of confusion at your local grocer, they've actually made it really EASY for you to shop, if you know what sections to visit, and which to avoid.
In fact, I can get in and out of the grocery store with a full cart of fat-burning groceries in just 15 mins nowadays, simply because I know I'll NEVER even visit 90% of the store aisles on most visits.
So, before we get into my exact grocery list, here's my EASIEST grocery store tip EVER:
Shop the perimeter of the grocery store and avoid the middle aisles. That's it!
Here's why it works:
With few exceptions, the middle aisles of the grocery store are full of process packaged foods while the perimeter contains almost all of the whole, natural foods you'll need to stock up your fat-burning kitchen.
Here's my usual routine when visiting my local grocery store, and I'm sure your store is set up in a similar way.
When I walk in the door I make sure to walk right on past the bakery! Did you know that nearly every grocery store puts the bakery right at the entrance intentionally? If they can get your saliva glands working right away, it's very likely you'll spend more as you travel through the store... nothing in a grocery store's layout is by accident, which is why I know your store is probably laid out the same way.
So, quickly pass by the bakery and head straight to the produce section... this is where wholesome goodness starts... fresh fruits & veggies. In my most recent trip, here are the items I grabbed from the produce section:
Apples
Oranges
Bananas
Cherries
Berries
Green Beans
Brocolli
Sugar Snap Peas
Carrots
Red Potatoes
Spinach
Romaine Lettuce
Of course there are a ton of other great choices lying around the produce section... pretty much any vegetable and/or fruit would be a great fat-burning, nutrient-rich choice.
I then walk 5 steps from the produce section to the fresh meats and poultry. At our grocery stores here in Florida (Publix) they have an "all natural" section of the meat department called Greenwise where you can get all-natural and organic meats that are sourced from animals not treated with hormones and antibiotics... your store probably has something like this as well. Just ask if you aren't sure.
From this section I grabbed:
All Natural Chicken Sausage
Grass Fed Ground Beef
Grass Fed Chuck Roast (for pot roast)
Organic Chicken Breast
Grass Fed NY Strip Steaks
Next up is the milk and eggs section, again right on that back wall (still haven't ventured into the aisles at all). From here I picked up:
Organic Large Eggs
Organic Butter
Organic Whole Milk
Along the very last aisle in the store are some more dairy items where I grabbed:
Organic Greek Yogurt
All-Natural Cheddar Cheese
Also in that last aisle is water, so I grabbed a case or two and that essentially took me back to the front of the store to check out. A full cart of fat-burning groceries all while NEVER visiting the center aisles where I'm sure I would have been tempted to toss in a bunch of processed garbage like cookies, crackers, chips, ice cream, cereal, stove top pasta "mixes"... and the list goes on.
If I do ever make a strategic trip into the middle of the store, it's almost always to get these items:
Beans
Spices
Tomato Puree
Nuts
Stevia
And that's about it.
Follow that simple advice next time you're at the grocery store and you'll be in and out in no time while avoiding all those processed items that wind up ruining your diet once you get them home.
Now, before I go, I also want to make sure you're aware of one particular carb found in almost ALL of those "middle isle" foods that you literally should NEVER eat. You see, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer's.
Even worse, the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.
You've probably heard that carbohydrates are perhaps the WORST thing you can eat when trying to lose fat or transform your body, and for most people, that's 100% true.
You see, due to years of consuming a diet full of processed carbs, most people have grown VERY insensitive to one of the most important hormones in our body--a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.
The name of this hormone is insulin.
And it's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of info fat cells, driving up your weight.
I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs.
Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.
Even worse, insulin resistance can (and often does) lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer's and other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity.
Ideally, when you consume carbohydrates, here is what you want to happen:
1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear sugar from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.
2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood sugar will be stored within them as an energy reserve, instead of being converted to fat.
4. Minimum fat storage. When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.
Again, your body's ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body's ability to quickly and efficiently shuttle carbohydrates to lean tissue and not fat.
So how can you increase insulin sensitivity?
Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that's a rather dreadful option and even then you'd need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.
No thanks.
Fortunately, you DON'T need to go low-carb or no-carb… at all.
In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:
SUPERCHARGE your insulin sensitivity before each carbohydrate-containing meal in just a few seconds with the below 5 ingredients - each of which has been clinically shown to dramatically improve both insulin sensitivity and your body's ability to process carbs.
Here they are:
#1. Cinnamomum Burmannii, a potent extract harvested from Indonesian cinnamon bark that has been shown to effectively assist in managing blood sugar after a carbohydrate-rich meal while increasing your body's ability to process the carbohydrates you eat by up to 10 fold!
#2. Berberine. This rare plant alkaloid has been used for centuries in Ayurvedic medicine in India. Berberine works slightly different by improving the signaling between insulin and its associated receptors while also increasing carb uptake by lean muscle for energy, not fat.
#3. Pterocarpus Marsupium is another all-natural herbal remedy used by Ayurvedic physicians in India. In fact, Pterocarpus Marsupium is so effective that it was shown in a recent Indian Journal of Medical Research study to reduce blood sugar levels 2 hours after a meal by a whopping 21%.
#4. 4-hydroxyisoleucine, a natural phytochemical extracted from the Fenugreek herb harvested in the remote regions of Eastern India, has been scientifically shown to increase carbohydrate storage in muscle cells while decreasing carbohydrate fat storage through the sensitizing of insulin receptors in muscle tissue.
4-hydroxyisoleucine has also been shown to interfere with the process by which the body converts muscle protein to sugar for energy. This encourages fat loss (instead of muscle break down) and aids in the retention of calorie-burning lean muscle as you lose fat. This is great news because the more lean muscle you hold on to as you diet, the more calories your body naturally burns without any extra effort on your part
#5 - R-Alpha Lipoic Acid (R-ALA). Alpha Lipoic Acid is a naturally occurring fatty acid made up of two isomers, S-ALA and R-ALA, of which the R isomer has been shown to be significantly more effective and bioavailable. In fact, R-ALA is clinically proven to increase insulin sensitivity by an impressive 25% in just 4 weeks and is so powerful at managing blood sugar that it's even used by German doctors for the treatment of various nervous system conditions caused by high blood sugar.
Now, while you could try to locate all of the above ingredients individually, research the actual extracts of each that yield the positive carbohydrate tolerance effects mentioned above, purchase them all separately and pay shipping on each, then sort through study after study to determine the scientific dose of those extracts, the good news is that we already have completed most of this for you and are close to producing a supplement that you take, just 2 capsules prior to any carb-containing meal and let SCIENCE do the rest.
To Complete the process I just need you to give me your feedback on the following questions, this is how we always make sure our clients engage in proper Personal training & Fat loss [http://www.bodyconceptspersonaltraining.com/email.html] programs in order for them to change their life and to Live better!
1. do you enjoy exercising?
2. what is your favorite form of exercise?
3. how often do you exercise?
4. do you wish you exercised more?
5. what do you consider exercise?
6. do you like the look of your body?
7. do you take care of your body?
8. do you really care about your physical fitness?
To your success,
Richard Stadnyk
In fact, I can get in and out of the grocery store with a full cart of fat-burning groceries in just 15 mins nowadays, simply because I know I'll NEVER even visit 90% of the store aisles on most visits.
So, before we get into my exact grocery list, here's my EASIEST grocery store tip EVER:
Shop the perimeter of the grocery store and avoid the middle aisles. That's it!
Here's why it works:
With few exceptions, the middle aisles of the grocery store are full of process packaged foods while the perimeter contains almost all of the whole, natural foods you'll need to stock up your fat-burning kitchen.
Here's my usual routine when visiting my local grocery store, and I'm sure your store is set up in a similar way.
When I walk in the door I make sure to walk right on past the bakery! Did you know that nearly every grocery store puts the bakery right at the entrance intentionally? If they can get your saliva glands working right away, it's very likely you'll spend more as you travel through the store... nothing in a grocery store's layout is by accident, which is why I know your store is probably laid out the same way.
So, quickly pass by the bakery and head straight to the produce section... this is where wholesome goodness starts... fresh fruits & veggies. In my most recent trip, here are the items I grabbed from the produce section:
Apples
Oranges
Bananas
Cherries
Berries
Green Beans
Brocolli
Sugar Snap Peas
Carrots
Red Potatoes
Spinach
Romaine Lettuce
Of course there are a ton of other great choices lying around the produce section... pretty much any vegetable and/or fruit would be a great fat-burning, nutrient-rich choice.
I then walk 5 steps from the produce section to the fresh meats and poultry. At our grocery stores here in Florida (Publix) they have an "all natural" section of the meat department called Greenwise where you can get all-natural and organic meats that are sourced from animals not treated with hormones and antibiotics... your store probably has something like this as well. Just ask if you aren't sure.
From this section I grabbed:
All Natural Chicken Sausage
Grass Fed Ground Beef
Grass Fed Chuck Roast (for pot roast)
Organic Chicken Breast
Grass Fed NY Strip Steaks
Next up is the milk and eggs section, again right on that back wall (still haven't ventured into the aisles at all). From here I picked up:
Organic Large Eggs
Organic Butter
Organic Whole Milk
Along the very last aisle in the store are some more dairy items where I grabbed:
Organic Greek Yogurt
All-Natural Cheddar Cheese
Also in that last aisle is water, so I grabbed a case or two and that essentially took me back to the front of the store to check out. A full cart of fat-burning groceries all while NEVER visiting the center aisles where I'm sure I would have been tempted to toss in a bunch of processed garbage like cookies, crackers, chips, ice cream, cereal, stove top pasta "mixes"... and the list goes on.
If I do ever make a strategic trip into the middle of the store, it's almost always to get these items:
Beans
Spices
Tomato Puree
Nuts
Stevia
And that's about it.
Follow that simple advice next time you're at the grocery store and you'll be in and out in no time while avoiding all those processed items that wind up ruining your diet once you get them home.
Now, before I go, I also want to make sure you're aware of one particular carb found in almost ALL of those "middle isle" foods that you literally should NEVER eat. You see, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer's.
Even worse, the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.
You've probably heard that carbohydrates are perhaps the WORST thing you can eat when trying to lose fat or transform your body, and for most people, that's 100% true.
You see, due to years of consuming a diet full of processed carbs, most people have grown VERY insensitive to one of the most important hormones in our body--a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.
The name of this hormone is insulin.
And it's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of info fat cells, driving up your weight.
I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs.
Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.
Even worse, insulin resistance can (and often does) lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer's and other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity.
Ideally, when you consume carbohydrates, here is what you want to happen:
1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear sugar from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.
2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood sugar will be stored within them as an energy reserve, instead of being converted to fat.
4. Minimum fat storage. When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.
Again, your body's ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body's ability to quickly and efficiently shuttle carbohydrates to lean tissue and not fat.
So how can you increase insulin sensitivity?
Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that's a rather dreadful option and even then you'd need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.
No thanks.
Fortunately, you DON'T need to go low-carb or no-carb… at all.
In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:
SUPERCHARGE your insulin sensitivity before each carbohydrate-containing meal in just a few seconds with the below 5 ingredients - each of which has been clinically shown to dramatically improve both insulin sensitivity and your body's ability to process carbs.
Here they are:
#1. Cinnamomum Burmannii, a potent extract harvested from Indonesian cinnamon bark that has been shown to effectively assist in managing blood sugar after a carbohydrate-rich meal while increasing your body's ability to process the carbohydrates you eat by up to 10 fold!
#2. Berberine. This rare plant alkaloid has been used for centuries in Ayurvedic medicine in India. Berberine works slightly different by improving the signaling between insulin and its associated receptors while also increasing carb uptake by lean muscle for energy, not fat.
#3. Pterocarpus Marsupium is another all-natural herbal remedy used by Ayurvedic physicians in India. In fact, Pterocarpus Marsupium is so effective that it was shown in a recent Indian Journal of Medical Research study to reduce blood sugar levels 2 hours after a meal by a whopping 21%.
#4. 4-hydroxyisoleucine, a natural phytochemical extracted from the Fenugreek herb harvested in the remote regions of Eastern India, has been scientifically shown to increase carbohydrate storage in muscle cells while decreasing carbohydrate fat storage through the sensitizing of insulin receptors in muscle tissue.
4-hydroxyisoleucine has also been shown to interfere with the process by which the body converts muscle protein to sugar for energy. This encourages fat loss (instead of muscle break down) and aids in the retention of calorie-burning lean muscle as you lose fat. This is great news because the more lean muscle you hold on to as you diet, the more calories your body naturally burns without any extra effort on your part
#5 - R-Alpha Lipoic Acid (R-ALA). Alpha Lipoic Acid is a naturally occurring fatty acid made up of two isomers, S-ALA and R-ALA, of which the R isomer has been shown to be significantly more effective and bioavailable. In fact, R-ALA is clinically proven to increase insulin sensitivity by an impressive 25% in just 4 weeks and is so powerful at managing blood sugar that it's even used by German doctors for the treatment of various nervous system conditions caused by high blood sugar.
Now, while you could try to locate all of the above ingredients individually, research the actual extracts of each that yield the positive carbohydrate tolerance effects mentioned above, purchase them all separately and pay shipping on each, then sort through study after study to determine the scientific dose of those extracts, the good news is that we already have completed most of this for you and are close to producing a supplement that you take, just 2 capsules prior to any carb-containing meal and let SCIENCE do the rest.
To Complete the process I just need you to give me your feedback on the following questions, this is how we always make sure our clients engage in proper Personal training & Fat loss [http://www.bodyconceptspersonaltraining.com/email.html] programs in order for them to change their life and to Live better!
1. do you enjoy exercising?
2. what is your favorite form of exercise?
3. how often do you exercise?
4. do you wish you exercised more?
5. what do you consider exercise?
6. do you like the look of your body?
7. do you take care of your body?
8. do you really care about your physical fitness?
To your success,
Richard Stadnyk
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