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The Top Fat Loss Secrets for Flat Six-Pack Abs and a Lean Stomach


I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're going to like it... I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 20 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work... if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?
 

How To lose belly fat and get six pack abs ( Clic Here For More Information )

MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There's so much confusion these days about what a healthy diet that promotes fat loss really is... after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is... are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat sprouted whole grains (keep in mind that I usually recommend strictly limiting grain-based foods overall for best results due to the problems with antinutrients and gluten in grains which are inflammatory).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

program for lean flat absWell, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I've developed for ridding yourself of that extra ab fat for good!

See What 5 foods to kill belly fat ( Clic Here For More Information )
 

The Top Fat Loss Secrets for Flat Six-Pack Abs and a Lean Stomach

I had the pleasure of being interviewed recently by a fitness skilled from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and that i suppose you are going to love it... I reveal a number of the toughest touching ways for obtaining obviate that stubborn abdomen fat to uncover those flat six pack abs that everybody desires.

"GD: Welcome microphone to our 4-ever-Toned Fitness Journal. For those that don't understand you, please tell North American nation some things regarding yourself and the way you'll be able to facilitate our readers with their fitness and health.

MG: Thanks for having Pine Tree State, Geo. Well, to travel back alittle, I actually have been heavily concerned in fitness and sports for regarding twenty years currently, ever since i used to be a youngster. Being concerned in sports in highschool got Pine Tree State inquisitive about strength coaching and acquisition.

At that time, once I started feeling a lot of energetic, obtaining stronger, and searching higher, i used to be instantly hooked for all times. i am thirty six currently and still passionate about the approach living a healthy and match manner makes Pine Tree State feel energetic, confident, strong, and young on a each day.

I decided earlier in my 20's that I needed to create the commitment to assist others expertise the joy of being match and entering into the most effective form of their lives, particularly since we've reached a deadly disease of blubber, heart condition, diabetes, cancer, depression, etc. that is why I became a fitness skilled. It simply offers Pine Tree State most satisfaction to assist others, World Health Organization have struggled for years to urge in fine condition, and show them that it will be done, and it will be fun within the method.

I've swollen over the years from simply reaching native people with personal coaching, into having the ability to assist individuals everywhere the world succeed their fitness goals with the reach of the web. I solely hope that my passion for fitness evokes individuals to require action and improve however they give the impression of being and condole with life.

GD: currently microphone, there is such a large amount of things out there on what works and what doesn't work... if you had to choose three things that job time and time once more to urge flat lean abs, what would they be?

MG: the primary and most vital issue to urge management of so as to lose your belly fat and acquire flat abs is cleansing up your diet. Exercise is vital, however your diet is king once it involves losing body fat in order that you'll be able to see your abs.

There's most confusion recently regarding what a healthy diet that promotes fat loss very is... after all, we tend to area unit bombarded by conflicting messages within the media regarding what's healthy and what's not, and you've got all of those gimmicky diet books regarding low carb, low fat, high supermolecule, vegetarian, fasting, atkins, south beach, liquid diets, and lots of a lot of. there is most conflicting information, that the typical shopper does not even understand wherever to begin once it involves feeding for fat loss.

The second issue that works time and time once more, is to specialise in the intensity of your workouts and specialise in operating the body as a full so as to urge the most effective metabolic response to lose that stubborn abdomen fat.
How to lose stomach fat ( Clic Here For More Information )

In order to actually get lean, the workouts ought to have a high intensity, with short rest periods, operating the most important muscle teams of the body, rather than making an attempt to isolate specific little muscles just like the skeletal muscle, triceps, or calves.

For the third issue, let's cite truly coaching the abs specifically. once it involves coaching the abs, if you wish real results, I continuously advocate forgetting regarding the crunches and situps for the foremost half. they're ok for somebody that's very deconditioned, however most of the people that have already got some coaching beneath their belt would like a way higher information for his or her abs than crunches. Crunches area unit one in all the abs exercises that truly give the smallest {amount} amount of resistance, and keep in mind that resistance is what develops and tones the muscles.

I give plenty of nice abs exercises in my book, however one in all the best resistance exercises for the abs, is hanging leg raises (but NOT the approach you see most of the people at the athletic facility doing them). The key to doing these and truly operating the hell out of your abs is to twist your pelvis up as you raise your legs. nearly no one ever will this right. To be honest, the bulk of individuals cannot do that initially, however I give some ways in my book on a way to reach doing these properly.

GD: What area unit individuals doing wrong once it involves developing the sought after "6 pack abs"?

MG: Well Geo, i do know this sounds funny to most of the people, however the most issue that individuals do wrong to urge those flat 6-pack abs is... area unit you prepared for this?

They pay entirely an excessive amount of time specializing in coaching their abs! approach an excessive amount of time spent on abs exercises. Sounds crazy, however it's true.

Remember, having a flat and visual six pack of abs is all regarding obtaining right down to an occasional body fat proportion. so as to try to to that, your workouts should specialise in stimulating a fat burning secretion surroundings in your body, and increasing your rate. That simply doesn't happen after you focus an excessive amount of time coaching alittle muscle cluster just like the abs.

Instead, you want to use the bulk of it slow specializing in coaching the most important muscle teams of the body just like the legs, back, and chest. that is what stimulates your metabolism and therefore the fat burning hormones which will get you actually lean and sporting a flat sixxer!

GD: that exercises area unit the highest exercises that individuals have to be compelled to do if they're to urge most defintion with their midsection?

MG: once it involves developing the abs themselves, I once more check with any varieties of hanging abs exercises, further as some smart floor abs exercises like lying leg thrusts (all represented and illustrated in my book).

However, most definition within the abs and midriff comes from losing bodyfat, and therefore the only exercises featured in my program for that goal area unit varied sorts of swings and snatches (unique dumbbell or kettlebell exercises that nearly no one ever will in traditional gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and different full body exercises and exercising. If you wish nice wanting flat abs, specialise in those rather than focusing most on coaching the abs directly!

GD: once it involves diet microphone, individuals very have tried countless ways that to urge one issue... which is fat loss. What recommendations have you ever accustomed with success facilitate your shoppers lose body fat and keep it off?

MG: I actually have enclosed a totally comprehensive discussion of this subject in my book, that accounts for pretty much 1/2 the book, however i will attempt to create some nice straightforward generalizations to urge individuals started on the correct path instantly. the foremost necessary issue is that your diet is as natural and unprocessed as doable. It nearly always comes back to the overprocessing of food that creates it unhealthy, and makes it all wreck your metabolism and endocrine balance in your body.

For example, why eat refined grains, after you will eat up whole grains (keep in mind that I sometimes advocate strictly limiting grain-based foods overall for best results owing to the issues with antinutrients and protein in grains that area unit inflammatory).

Why eat sweetener, after you will get natural sources of sugar from a high nutrient whole food like fruit. Why eat extremely processed, refined, and alter vegetable oils (these area unit THE worst issue within the trendy diet), after you will eat natural sources of healthy fats like buggy, avocados, fish, eggs, coconut milk, organically raised meat, then forth.

The point is to not fall for a few gimmick like extraordinarily low carbs (although I do believe a reasonably reduced carb intake as that's a giant downside for many people), low fat, super high supermolecule, or the other combination that has you specializing in one macronutrient vs. another.

Your body wants all macronutrients to thrive and procure a range of vitamins, minerals, antioxidants, etc. making an attempt to chop a complete food cluster out simply works against what your body wants. i buy into rather more detail on this vitally necessary topic towards losing body fat (especially that stubborn abdomen fat) for all times in my book.

GD: many thanks {very much|considerably|noticeably|significantly|greatly|much|a nice deal|substantially|abundantly|pretty much} microphone for sharing with North American nation all of this great info.

program for lean flat absWell, I hope you enjoyed this interview and plucked many nuggets of information to urge you motivated and commenced on showing off your flat abs shortly. If you do not already own a duplicate, make certain to choose up a duplicate of my Truth regarding Six Pack Abs book and find out the whole system I've developed for ridding yourself of that further ab fat for good!

Which foods to kill belly fat ( Clic Here For More Information )
 

How to restore our basic life-supporting systems; water, air and soil

The breakdown of our food growing systems poses one of the biggest threats to our survival.  Our existence depends upon our agricultural systems, but what do our agricultural systems depend on?  The answer: water, air and soil.  These basic elements support all life-forms and without them, life as we know it cannot be sustained.  

In nature, food grows as part of an ecosystem.  An ecosystem is an ecological system that is made up of many biological parts, or components, that all interact with one another.  These components are mostly made up of organisms such as plants and animals.  They feed on each other and depend on each others’ presence to survive.

Just as plant and animal components are dependent on each other, basic life-supporting systems - water, air and soil - are also dependent on each another.  For example, the flow of air affects rainfall and rainfall affects the flow of air.  In addition, life-supporting systems are dependent on the components and vice versa.  For example, soil is created by plants and plants are created by soil.  In summary, components are dependent on life-supporting systems and the life-supporting systems are dependent on components.  However, it gets even more complicated than that.

Within the basic life-supporting systems - water, air and soil - there are sub-systems.  If we take a look at water, it can be broken up into many sub-systems, including: rainfall, surface water, ground water, humidity and transpiration.  It is not necessary (or even possible) to understand everything that’s going on within an ecosystem, however it is very important to understand this:

Each and every component, system and sub-system is important in running the overall ecosystem.  When you disturb one, the others start to fall apart.

Humans once lived as part of ecosystems.  We were just one of many ecological components within an ecosystem.  We were also part of the food chain; sometimes preyed upon, but mostly a predator.  When we discovered cultivation we discovered many advantages, such as being able to grow staple crops in relative density.  By clearing an area of its natural components we have been able to increase the quantity of a single, useful component such as a commercial crop. 

A typical farming operation strives to eliminate as many ecological components as possible so that a predetermined yield of a specific crop can be obtained.  For example, a farmer sows 10 acres of wheat and expects to achieve a yield within a certain range.  If it’s a good year he will achieve the upper end of the range and if it’s a bad year he will achieve the lower end of the range.  This offers him a relatively secure livelihood and he can live his life in accordance to the money he makes from his predetermined yield.  It makes perfect sense from an economic point of view.

However, this only works when the basic life-supporting systems are working, hence, adequate water, air and soil.  The problem is that these basic systems are part of an ancient ecosystem that is long gone.  The soils that we now grow crops in were part of a natural ecosystem and the millions of components that once existed were a critical part of keeping the basic life-supporting systems healthy and functioning.

By stripping the land of natural components we start to see the degradation of the basic life-supporting systems - water, soil and air.  When a large number of living components are removed, these natural systems break down because the components and the systems are interrelated.  As a diversity of plants and animals are replaced with a single species of crop, we start to see effects on the way the basic water, air and soil systems operate.  Water moves faster and is not filtered by a variety of plants.  This usually lowers the ground water and leaves the surface hotter and drier.  The hotter surface moves the air in different ways causing rain clouds to travel away from the area causing localized drought conditions.  Overall fertility is lost from soils as water moves out of the system at a greater rate.  The temperatures are hotter in summer and colder in winter as there are fewer plants to thermoregulate the area.  Rainfall becomes more unpredictable as the air current is affected by hotter ground temperatures.  It eventually gets difficult to grow the commercial crop.

Modern-day human intervention can offer short-term solutions, but cannot fix the cause of the problem.  Irrigation from bores cannot provide a sustainable solution to the breakdown of the water system.  Irrigation only lowers the ground water further making the problem even bigger than it was.  The use of groundwater is not a bad practice in all cases, but it doesn’t fix the root problem.  Likewise, inorganic fertilizers will not repair the soil systems.  If a soil is being leached of nutrients due to water passing through it too quickly and hungry hybrid crops feeding on it, it will not be repaired by adding more minerals.  The same forces that are depleting the soils are still happening, so the soils will continue to become depleted.  Inorganic fertilizers cannot restore soil structure and cannot build new soil, like a natural ecosystem can. 

Commonsense will tell you that if there are no natural soil-building systems in place and soils are being lost and degraded, then fertilizer dependence must increase.  Year after year more fertilizer will be needed to obtain the same yield.  Remember, the farmer depends on a predetermined yield to fulfill his lifestyle, but now there is a greater cost to maintain that yield, in the form of store-bought fertilizers.  As costs increase, net profits decrease and eventually the whole operation becomes economically nonviable.  When you add market instability and retail competitiveness to the equation, you can see how difficult it would be to survive as a farmer.  The solution, so far, has been to cut the amount of human labor on farms because they are the most expensive part of the operation.  This is done by increasing the size of the operation and the equipment.  Large conglomerate companies can grow crops over thousands of acres, tended by very few humans.  In ecological terms, this means less diversity over a larger area, which means less natural components and less natural systems in operation.  Of course, the result is that the basic life-supporting systems; water, air and soil, will be ruined at a quicker rate.  Surely that means that even these massive operations will eventually become too costly to run. 

The only way to keep an ecosystem alive and healthy is to make sure the basic life-supporting systems - water, air and soil - are intact.  This applies to any patch of land, whether it’s a native forest, a farm or an urban garden.  Every ecosystem is just a smaller part of a larger ecosystem.  In fact, the whole planet could be referred to as a single ecosystem.  What we do on a local level may only cause a tiny effect, but if a significant number of local people start doing the same thing, then it will cause an effect on a slightly larger scale.  If this is replicated on a big enough scale, then eventually, our actions can affect an entire planet. 

There is no buffer that can protect you from the global breakdown of the basic life-supporting systems - water, air and soil.  However, you can cause an effect on your immediate surroundings.  To restore our basic life-supporting systems - water, air and soil - we need to increase the number and diversity of biological components.  Diversity is the answer.  Remember, an ecosystem has millions of components, systems and sub-systems operating in a given area.  These systems need each other for their survival.  We can add diversity to our backyards and farms in the form of plants and animals.  Once we start to add biological components, they will start to support more biological components.  The addition of biological components, in the form of plants and animals, will start to build soil.  This in turn will slow down the flow of water and keep it in our property.  Trees and other plants will reduce and capture water lost from ground evaporation, mulch soils and create niche spaces for more life-forms.  Your property will be better regulated in terms of temperature and humidity.  It will be cooler in summer and warmer in winter.  This, in turn, helps the plants to yield more, creating more biomass and better soil.  There will be more opportunities for life forms and the basic life-supporting systems; water, air and soil will be more supportive and better able to meet your needs.  As these basic systems become healthier, more sub-systems will appear.  Systems within systems will start to rev up and biological components (plants and animals) will increase in number, diversity and health. 

To give you an idea of how this may look in real terms, imagine this; a backyard that had a massive number of edible and non-edible plants of differing size, shape, habit, colour and form.  Also, imagine a diversity of domestic and wild animals, native and introduced, edible and non-edible.  Now, try to imagine a system where these plants and animals coexist in a way that they fed each other and, at the same time, create surplus food for humans.

Using a mixture of edible and non-edible plants is important.  Not everything within the system should be directly consumed by humans.  Non-edible plants create the structure that supports the edible species.  They should be planted in sensitive areas such as hilltops and drainage lines and in strips along contours on slopes.  They act as water filters, native habitats, climate controllers and soil builders.  Edible plants fill in the spaces only after the basic supporting structure is in place. 

Ecosystems are in a constant state of change and so are sustainable food growing systems.  This makes it very difficult to predetermine the yield from year to year.  The system needs the freedom to change as the components and systems evolve.  This is the most difficult part for humans to understand.  In our current way of farming we strive to make each year the same so that the yield can be predetermined, even when the conditions are changing.  Sustainable agriculture calls for a massive faith in natural laws and absolute respect for the basic life-supporting systems. 

I have seen many agricultural systems, but very few sustainable ones.  I have even seen several organically-certified farms that are practicing agriculture in a way that is depleting the basic life-supporting systems; soil, air and water.  Rather than buying inorganic fertilizers, they simply purchase organic fertilizers.  These organic farmers have little understanding of natural systems and just operate in a similar way to traditional farmers, only their job is more difficult without the use of inorganic fertilizers and pesticides.  The food they produce may be free of chemicals, but they are slowly killing the basic life-supporting systems; water, air and soil.   

To make the world a healthier place is not difficult.  Even if you don’t get the design as perfect as you possibly could, just the addition of a diversity of plants will create a positive effect on the basic life-supporting systems.  However, if you can get the components arranged in a way that they feed off one another to create a cyclic flow of energy, then you are starting to mimic a natural ecosystem.  As the site matures, the basic life-supporting systems - water, air and soil - will start to be restored.  That is when the system becomes self-sufficient and will provide excess food for humans, with minimal effort.  In fact, at that point, we will have returned to the past and, once again, be just another ecological component within an ecosystem. 

Jonathan White is a self-employed environmental consultant and landscape designer.  He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden.  It is available at food4wealth DOT com

When we think of organic gardening and permaculture we tend to conjure up images of leathery-skinned bearded warriors who dedicate their lives to working long days in their vegetable plots.  Whilst this may be a wonderful way to live your life, it doesn’t suit the average suburbanite with a full-time job and a hefty mortgage. 

Growing food is typically seen as either an art form or damned hard work.  It’s no wonder very few people do it on a serious level.  But what if a technique came along that was so easy and so prolific that even the busiest corporate executive could grow a significant portion of their family’s food in less time than it takes to drive to the shops.  Ecological gardening just might be the answer.  In my experience, it’s the ultimate modern-day convenience veggie plot.

I didn’t have a light bulb moment that said, “Ah, so this is ecological gardening”.  My vegetable garden was no different to anybody else’s for many years until I made a few changes.  The first and probably most significant was squeezing far more plants into a given area.  The second change was to never dig the soil.  And thirdly, I upgraded my composting system.  Once these simple strategies were in place I noticed the garden taking on a life of its own.  Weeds virtually stopped growing in the beds and plants started living much longer.  The garden could endure longer periods without water, I was yielding far more than I ever had and I could harvest every day of the year.   I wanted to know what was happening at a scientific level and applied my university training as an environmental scientist to understand why I was getting such amazing results.  I had to completely let go of all my preconceived ideas as a gardener and look at the plot through the eyes of an ecologist.  After some time I realized that I had created an ecosystem made up of edible plants, and it behaved in exactly the same way as a natural habitat.  I became more of an observer than a gardener and the role of head gardener was pulled from under my feet as nature took up the reins. 

Niche Spaces and why they are important
A pristine ecosystem is made up of thousands of living and non-living components all coexisting in a given area.  Each living component occupies its own niche space and the role of the niche space is very important to understand when creating an ecological garden.  Let’s look at an example.  Imagine a giant rainforest tree crashing to the ground after standing tall for hundreds of years.  Such a large tree would have filled an enormous niche space.  Lying in the soil, hundreds of dormant seeds spring to life, desperately fighting for their opportunity to occupy the best real estate in the forest: the empty niche space.  The niche space is quickly filled and harmony is restored. 

When we look at a traditional vegetable garden with this type of insight, what we see is a very unnatural system.  There is very little diversity and a lot of empty niche spaces.  Nature enforces her will on vegetable gardens in exactly the same way she does a rainforest, and this means that empty niches spaces will be filled as quickly as possible.  However, in a traditional vegetable garden there are no desirable seeds waiting to fill the niches spaces, so weeds fill them instead. 

The solution is to create a garden that has tightly filled niche spaces so that weeds don’t have any opportunities.  We can do this by planting the garden very tightly with a diverse range of plants of differing shapes and characteristics.  The result is a dense jungle-like planting arrangement that can yield an unbelievable amount.  The denseness also creates a highly protected micro-climate.  This ideal growing environment causes your plants to last much longer.  Greens don’t bolt to seed as soon as a hot spell hits and cold sensitive plants are more protected as well.

How to manage an ecological garden
Managing an ecological garden is different to managing a traditional vegetable garden.  With an ecological garden, there is far less to do.  As you become the observer and allow nature to take over as head gardener, you will notice that the garden is in a continual state of gentle change, just like a natural ecosystem.  It can be difficult for the traditional gardener to stand back and observe as we, human beings, like to control things.  This style of gardening calls for a great deal of faith in natural laws. Sure, there will be times when you need to step in and direct the system in a certain way; however that is almost always because a certain plant species is getting too successful and the system is at risk of loosing diversity. 

Composting
Compost is an important part of the ecological garden and is a very valuable commodity.  To me, composting is a way of building valuable nutrients that will, one day, feed me and my family.  The average person buys food from a shop, consumes it and then sends the waste away.  This is simply buying nutrients, taking what you need for that precise moment, and disregarding the remainder.  It’s a nutrient flow that only flows in one direction, like a fancy car roaring down the road.  You admire the car for a moment, but after a second or two, it’s gone.

My goal is to slow down the car and then get it to do a U-turn.  I want to keep the nutrients within my property where I can capitalise on them.  By doing this, I am able to use the nutrients again, so I don’t have to buy them for a second time.  In effect, I am creating a system that is self-sustainable.  Composting is a vehicle in which we are able to create a nutrient cycle within our property.  We are part of that cycle because we consume the nutrients when they are, for a brief time, in a useful form.  Then they return to the compost and slowly make their way into another useful form where we consume them again.  This cycle can go on and on indefinitely. 

Self Seeding
If you are lucky enough to visit a pristine rainforest you will probably be awestruck by the towering canopy.  However, the future of the rainforest lies in the soil in the form of seeds â€" tiny cells of life waiting for their opportunity to prosper.  If we are going to create an ecological garden then we have to make sure it too, has a future.  By allowing some plants to go to seed, we can build up seed stores, just like the rainforest.  And like the rainforest, we should aim to have thousands of seeds of many varieties spread right across our plot.  Most of these seeds will never germinate because in the ecological garden the niche spaces are so tightly filled that opportunities for new life are limited.  However, eventually a plant will be eaten and an empty niche space will appear.  If we have thousands of seeds lying dormant, the chances of the niche space being filled with something desirable are pretty good

Setting up an ecological garden
Any existing vegetable garden can be converted into an ecological garden.  Firstly, get your pathways laid out so that you never have to walk on your garden beds again.  After that, get a good composting system going and apply it to the soil surface.  Then plant densely and diversely. 

If you don’t have a vegetable garden, my suggestion would be to create a classic Esther Deans ‘no dig’ garden to get you started.  Once erected, simply follow the ecological gardening method. 

The Ecological Gardening Method â€" the key principles.

1. Plant densely
2. Plant a diversity of plants within a given area
3. Get a good composting system set up and use the compost as a surface mulch on bare patches
4. Allow some plants to go to seed
5. Only interfere with the system when a single species of plant over-dominates and simply scratch out excess plants when they are small. 

Growing food is not hard work, especially when you have nature helping you 24/7.  A small area can provide you with such a bounty of food, saving your family thousands of dollars per year.  Most of us don’t have much time to spend in the garden, including me.  I only invest around eight hours of time per year to growing my food, and although I live on a small farm I only use a space of around 6 x 6m.  That’s an area that could fit into many suburban backyards several times over.  The most wonderful thing about this method is that I know I can ignore my vegetable garden for months and it won’t miss a beat.  So, if you believe growing food is only for tough bearded warriors with lots of land and time, think again.  Ecological gardening could be just the thing for you.

Jonathan White is a self-employed environmental consultant and landscape designer.  He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden.  It is available at food4wealth DOT com

The Shocking Truth about Dietary Fats and Saturated Fats

You've been deceived into thinking that saturated fats are bad for you, but let's look at some facts below...


I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health "experts", and the mass media.

To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.

On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.

In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.

I cringe every time I hear so called "health experts" recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.

All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.

For example, if these so called "health experts" that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?

Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?

Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?

What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?

These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.

Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.

Take note that I’m not recommending following a super high fat diet (although technically this can be more healthy than a high carb diet as long as you choose healthy fats).

However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don't need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose body fat (depending on your goals).

Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:



The Healthy Fatty Food Choices:

 

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Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3. I also recommend Krill Oil, which has been shown to possibly have even more health benefits than standard fish oil
Nuts (any and all - walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I've found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it's very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.



The Deadly Fatty Foods:



Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn't even pass as real food in my opinion!
Homogenized milk fat - Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.

I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.

A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”. Give it a try and you won’t be disappointed!

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How to Teach a 2 or 3 Year Old to Read.

Reading is one of the most important skills one must master to succeed in life. It helps your child succeed in school, helps them build self-confidence, and helps to motivate your child. Being able to read will help your child learn more about the world, understand directions on signs and posters, allow them to discover reading as an entertainment, and help them gather information.

Learning to read is very different from learning to speak, and it does not happen all at once. There is a steady progression in the development of reading ability over time. The best time for children to start learning to read is at a very young age - even before they enter pre-school. Once a child is able to speak, they can begin developing basic reading skills. Very young children have a natural curiosity to learn about everything. They are naturally intrigued by the printed texts they see, and are eager to learn about the sounds made by those letters. You will likely notice that your young child likes to look at books and thoroughly enjoys being read to. They will even pretend to behave like a reader by holding books and pretend to read them.

At what age can you start teaching a child to read? When they're babies? At 2 years old, 3, 4, or 5 years old, or wait until they're in school?

If you delay your child's reading skill development until he or she enters school, you are putting your child at risk... 

Did you know that 67% of all Grade 4 students cannot read at a proficient level! According to the National Assessment of Educational Progress, of those 67%, 33% read at just the BASIC level, and 34% CANNOT even achieve reading abilities of the lowest basic level!

There is a super simple and extremely effective system that will even teach 2 and 3 year old children to read.

This is a unique reading program developed by two loving parents, Jim and Elena, who successfully taught all of their children to read before turning 3 years old. The reading system they developed is so effective that by the time their daughter was just 4 years 2 months old, she was already reading at a grade 3 level. They have videos to prove it.

>> Click here to watch the videos and learn more.
 

Their reading system is called Children Learning Reading, and it is nothing like the infomercials you see on TV, showing babies appearing to read, but who have only learned to memorize a few word shapes. This is a program that will teach your child to effectively decode and read phonetically. It will allow you to teach your child to read and help your child develop reading skills years ahead of similar aged children.

This is not a quick fix solution where you put your child in front of the TV or computer for hours and hope that your child learns to "read"... somehow...

This is a reading program that requires you, the parent, to be involved. But the results are absolutely amazing. Thousands of parents have used the Children Learning Reading program to successfully teach their children to read.

All it takes is 10 to 15 minutes a day.

>> Click here to get started right now.