2

JOEL MARION & TIM SKWIAT

3

4 “HealtHy” Cereals tHat Make you Fat!

If you were to poll a group of people and ask them what they believed composed a “healthy” breakfast, it’s likely that the majority would paint a picture that looked something like the following:

While there’s quite a bit that could potentially be discussed regarding just exactly how “healthy” that breakfast is, the fact of the matter is that breakfast cereal is commonly thought of as a very healthy breakfast—and snack—option.

You’re certainly in the majority if breakfast cereal is a staple in your house and pantry. The vast majority of us have been told—by our parents, doctors, marketers, and more—that cereals are a healthy component of a balanced breakfast.

What’s more, if you take a stroll down the cereal aisle at the grocery store, you’ll be reminded how these boxes with colorful, attractive packaging are “heart healthy,” made with whole grains, filled with vitamins and minerals, and more. Even more, many of our favorite cartoon characters, role models, and iconic athletes have graced the packaging of the boxes of this breakfast table staple.

If they’re doing it, then it must be good, right? Not so fast.

4

If you’re someone who typically considers cereal a healthy option to help you lose weight, then you could very well be holding yourself back from optimizing your fat loss. Worse yet, these very food choices may be making you fatter!

Starting Your Day on the Wrong Foot

Simply put, breakfast cereals are carbohydrate-dense and do very little to promote a fat-burning environment. While we’re frequently led to believe that these ready-to-eat cereals are filled with minimally-processed whole grains, the fact of the matter is that the vast majority of options in the breakfast cereal aisle are rife with high-glycemic index carbohydrates in the form of heavily processed grains and refined sugar. It’s no secret that high GI carbohydrates like these are some of the most fattening ingredients around and closely linked to obesity.1

As a reminder, the glycemic index (GI) is a measure of how quickly and significantly the carbohydrates from food are broken down and enter the bloodstream (as blood sugar). In a 2000 review, Ludwig listed the following benefits of consuming a low GI diet:2

» Better micronutrient and fiber intake (i.e., better nutrition)

» Increased feelings of fullness

» Decreased hunger

» Lower energy intake in subsequent meals

» Fat loss

» Better fasting insulin and blood sugar concentrations

Consumption of higher GI, fast-digesting, processed carbohydrates and refined sugars—like those found in most pre-packaged store-bought breakfast cereals—results in elevations in blood sugar and insulin concentrations, blood triglyceride levels, and LDL (i.e., “bad”) cholesterol.

Furthermore, the resultant “crash” in blood sugar and insulin after starting your day off with a highly refined source of carbohydrates is very likely to leave you hungry in just a few short hours and force your body to come calling once again for a quick “sugar fix” of high GI carbohydrates.3 All in all, it’s a vicious cycle and a recipe for dieting disaster.

5

Low GI carbohydrates, on the other hand, enhance satiety, energy levels, blood sugar and insulin concentrations, and body composition. What’s more, a diet rich in unrefined carbohydrates yields greater nutrient density (e.g., vitamins, minerals, phytonutrients, fiber) and a higher thermic effect of feeding (i.e., increased metabolic rate).

If you happen to have a box of cereal in your pantry, take a look at the ingredients list. You may be shocked to see how many times sugar appears, often under clever pseudonyms. Here are some synonyms that you may find:

» Sucrose

» Fructose

» Glucose

» Maltose

» Dextrose

» Maltodextrin

» Hydrolyzed starch

» Invert sugar

» Corn syrup

» Honey

» Cane sugar

» Agave nectar

» Sugar beets

» High-fructose corn syrup/sweetener

» Maple sugar

» Molasses

What should become abundantly clear from this conversation is that it is critical to control blood sugar and insulin levels to optimize fat loss and body composition, energy levels and feelings of well being, and overall markers of health. The fact of the matter is that the vast majority of options in the breakfast cereal aisle contains refined carbohydrates and processed sugars, which have precisely the opposite effect.

6

30 second daily “trick” FLATTENS your belly

How would you like to flatten your belly in just 30 seconds a day?

Well, you CAN.

In fact, it’s almost ironic... this 30 sec trick is by far one of the most effective fat loss strategies our clients have EVER tried, and it’s also the easiest to implement.

Literally, just 30 seconds a day:

==> 30 second daily trick FLATTENS your belly

The Missing Nutrients: Fiber, Healthy Fats, and Protein

While the GI is a good measure of how quickly blood sugar rises in response to consuming carbohydrate-containing foods alone, it is generally accepted that the addition of key nutrients to carbohydrate can delay gastric emptying and/or stimulate insulin secretion, which may have a beneficial impact on the GI of carbohydrate-rich foods4, 5. Indeed, researchers have confirmed that the addition of protein and/or fats to a carbohydrate-containing meal can reduce the glycemic response.6

Furthermore, high GI, refined carbohydrates are typically void of fiber, and researchers have linked low fiber intakes to increased risk for diabetes and obesity.7, 8, 9, 10

This begs the question: If breakfast cereals are so healthy, where are these three missing nutrients?

Fiber is a nutrition all-star, as it promotes satiety, regularity, cardiovascular health, and many other health and body composition benefits. While many breakfast cereals are low in fiber because of the processing of the grains, which removes the high-fiber bran, it’s not uncommon to find cereal boxes touting high fiber contents. While this seems like

7

a step in the right direction, you still must proceed with caution.

Many cereals that boast high fiber contents have to be reviewed more carefully. Is the fiber a naturally-occurring component of the whole grain? Or, is it an isolated, “fake” fiber (e.g., psyllium husks, soy fiber, polydextrose, etc.) that has been added into the product? Or, perhaps the wheat bran added back in as a separate ingredient (as opposed to occurring in its natural form).

The Nutrition Action Healthletter says that there “isn’t good evidence that these lower the risk of heart disease, constipation, and diabetes the same way intact fiber, the kind in the outer layer of whole grains, does.”11

Interestingly, when researchers compared the ingestion of a high GI corn-based cereal to a low GI wheat bran cereal, they found some rather intriguing results. The low GI of the high-fiber bran cereal was NOT due to the fact that it was more slowly digested (i.e., rate of appearance). Rather, it seemed to have a lower GI because the body more rapidly digested and absorbed it (i.e., rate of clearance).12

It’s important to note that the second ingredient in this high-fiber wheat bran cereal is sugar. Thus, the isolated wheat bran had little to no effect on slowing the digestion of a separate sugar component. Furthermore, the insulin response to the high-fiber wheat bran cereal was significantly higher than that of the low-fiber corn-based cereal.

This goes to show that added fiber (i.e., not intact) may have little to no effect on the glycemic and/or insulin response. Furthermore, it is also a great reminder to check the ingredients labels in high-fiber cereals to check for added sugar content. For example, one popular high-fiber cereal lists sugar as its second ingredient and contains nearly as much sugar (7 grams) as it does fiber (9 grams) per serving.

8

When it comes to finding healthy fats in breakfast cereals, you may be better off seeking a pot of gold at the end of a rainbow (no pun intended). Most breakfast cereals take great pride in being “low fat” or “fat-free” capitalizing on folks’ fear of fat. As mentioned above, fat can help slow the rate of gastric emptying, and the research is abundantly clear that a combination of proteins, healthy fats, and fiber are optimal for properly controlling blood sugar and insulin levels, which seem to be necessary to optimize body weight and reduce fat mass, improve markers of health, improve sleep patterns, eliminate GI distress, and more.

The #1 Worst Carb Ever (don’t eat this)

At the link below, we’re going to let the cat out of the bag on what is undoubtedly the #1 WORST carb EVER, and how the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything. In the end, 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.

==> The #1 Worst Carb EVER (don’t eat this)

If you do happen to scroll through the list of ingredients, you may very well find trans fats, and you are very likely to find cheaper, refined oils like canola, soybean, and other inflammatory vegetable oils. These oils, which are rich in Omega-6 fatty acids, promote the production and release of inflammatory compounds in the body and are major contributors to Omega Imbalance and Toxic Inflammation Overload.

Generally speaking, the average American consumes Omega-6 fatty acids at a rate of 16 - 20 times higher than Omega-3s, whereas this ratio should be on the order of 2:1 or 1:1, respectively.13

This is important for numerous reasons. First of all, Omega-3 fatty acids contribute to the formation of hormone-like substances called eicosanoids, which promote anti-

9

inflammatory effects, blood vessel dilation, anti-coagulant effects, a decrease in pain, and much more. On the contrary, Omega-6 fatty acids contribute to the formation of eicosanoids that are pro-inflammatory in nature and exert the opposite effects.

Furthermore, Omega-3 fatty acids get incorporated into the body’s cell membranes, which keeps them more “fluid.” This ultimately allows for better cellular communication (e.g., hormones, neurotransmitters) and nutrient uptake.

Along those lines, Omega-3 fatty acids compete with Omega-6 fatty acids (and other fats) for “parking spots” within the cell membrane.14 Thus, it stands to reason that increasing Omega-3 fatty acids—and subsequently decreasing Omega-6 fatty acids—yields increases in insulin sensitivity, protein synthesis, and more fat-burning benefits.15, 16

Speaking of protein, this is a critical component of any meal, and if your goal is fat loss, then it’s especially important at your first meal to get things started on the right foot. If your idea of a healthy breakfast is a bowl of breakfast cereal, then you’re missing out…big time!

A diet rich in high-quality protein has well-established scientific support as a successful strategy to promote weight loss and weight management in adults.17 High-protein meals increase satiety and boost the metabolism, and high-protein diets have regularly been shown to result in greater losses in fat mass, maintenance/building of lean body mass, better body composition, and preservation of metabolic rate when dieting.18

In a recent study, researchers from the University of Missouri found that people who ate a high-protein breakfast (e.g., eggs and lean beef) felt more full, had fewer cravings, and were less likely to snack on high-fat and high-sugar foods at night, compared with a group who ate a calorically equivalent bowl of cereal.19 Multiple other studies comparing a high-protein breakfast (e.g., 30+ grams of protein) to a breakfast of ready-to-eat cereal have also shown similar benefits in satiety, appetite, hormonal responses, and subsequent food choices.20, 21, 22, 23

If you think that a glass of milk will do the trick, it’s important to note a couple of things. First of all, the benefits cited above incorporated 30 – 39 grams of protein in those high-protein breakfasts, and a glass of milk is only going to provide around 12 grams of protein. While milk will provide some protein, it may also trigger a significant insulin

10

response, as milk scores very high on the insulin index.24 With the key concept of controlling blood sugar and the subsequent insulin response at the helm, it may not be the best option to combine milk with high GI carbohydrates to start the day.

That being said, if you do choose milk, then you may want to opt for organic versions whenever possible. Going back to the previous discussion on Omega-6 and Omega-3 fatty acids, research shows that, compared to conventional milk, organic milk has significantly fewer Omega-6 fatty acids and significantly more Omega-3 fatty acids and conjugated linoleic acid (CLA), which has been shown to help reduce body fat and increase lean body mass.25

Sodium and Serving Sizes

Despite what you may have heard or believe, issues with sodium stem from processed foods—not necessarily the salt shaker. As a matter of fact, the FDA breaks down Americans’ sodium intake like this:

» 77% from packaged and restaurant foods

» 12% from naturally occurring sources

» 11% from adding salt during cooking or at the table

Boxed cereal and other grains can be a very sneaky source of sodium, which, when not properly controlled, can have a negative impact on both your overall health (i.e., blood pressure) and your waistline, either directly or indirectly via the consumption of processed foods.26

When it comes to pouring yourself a bowl of cereal, have you ever actually: 1. Taken the time to find out how much is in a single serving size; or 2. Measured the appropriate serving size and only consumed that amount? Chances are your serving size is significantly larger than what is recommended on the Nutrition Facts panel.As a matter of fact, Family Circle magazine

11

recently tested the portion control savvy of a group of volunteers. On average, folks poured themselves bowls of cereal TWICE as large as the recommended serving size.27

That’s a drastic difference, and when you start to consider how calorie- and carbohydrate-dense some cereals are, it’s easy to see how this can not only bring your weight loss to a screeching halt but also contribute to fat gain.

Do you POOP enough?

Please excuse the somewhat personal nature of this excerpt, but the information we are about to share below is extremely important for both you and your digestive health.

You may not think that you’re constipated, but in reality, it is VERY likely that you ARE.

You see, constipation is not simply “not being able to go”, or only eliminating once a week...that’s severe constipation. The truth is, a healthy digestive system should be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? If not, you are suffering from constipation, which will cause a build up of toxins and undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your digestive system and overall health...really bad stuff. Just imagine all that rotted, disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

12

4 “Healthy” Cereals That Make You FAT!

At this point, it should be pretty clear that the cereal aisle is one of the last places that you should be looking to support your quest for a lean, healthy physique. That being said, we want to make sure that you’re armed with all the tools possible to support your body transformation goals, so we want to provide some examples of what to you’ll want to avoid, as well as share some super-healthy, fat-burning alternatives. Let’s get to it!

1. Granola and Oatmeal

By now, you may be buying into the fact that the vast majority of pre-packaged breakfast cereals may not support your body composition goals. But, what about so-called healthy options, like granola, pre-packaged oatmeal, and the like?

Just like any packaged foods, it’s important to read not only the nutrition facts but also the list of ingredients. If you take a look at the various granola products on store shelves, you may be shocked. Quite a tasty treat, commercial preparations of granola are typically rife with a host of unhealthy additives, sugary ingredients, calorie-dense dried fruits, and inflammatory fats and oils. What’s more, granola can be a very calorie-dense option, and the serving size is often much smaller than what most folks consume.

For example, one popular brand of “low fat” granola contains 14 grams of sugar per half-cup serving. What’s more, you’ll find no less than four different types of refined sugar when reading the ingredients. Even many of the organic brands are just as poor options. For example, one popular organic brand also contains 5 different sugary ingredients contributing to 14 grams of sugar per serving. What’s more, it also contains sunflower oil, which is rich in inflammatory Omega-6 fatty acids.

13

A better solution would be to make a homemade granola, which capitalizes on some of the healthy mainstays (e.g., oats, nuts, and raw honey) but eliminates the not-so-good. For example, you may consider making the following homemade granola recipe:

• 2 cups rolled oats• ½ cup walnuts, chopped• ½ tsp cinnamon• 2 tbsp real maple syrup• ¼ unsweetened coconut• 2 tbsp extra virgin coconut oil or grass-fed butter, melted.

Directions: Preheat oven to 250oF and place the rack in the middle. In a large bowl, combine oats, nuts, and coconut. In a separate bowl, combine syrup, cinnamon, and oil. Combine the mixtures and place on a baking sheet lined with parchment paper. Bake in the oven for one hour, stirring every 15 minutes. Then remove to cool. Makes 5 – 10 servings. Because this recipe is low in protein, you’ll want to serve with Greek yogurt, cottage cheese, or your favorite low-carb protein shake.

Due to processing, which breaks down the grain into smaller (i.e., pre-digested) parts, instant oatmeal can have a GI that is upwards of 50% higher than its minimally-processed parent grains, whole rolled oats and steel cut oats. What’s more, whereas steel-cut and rolled oats are virtually sugar-free, these packaged varieties of oatmeal almost always have added sugar and/or artificial flavors and ingredients.

For example, your favorite instant “Maple and Brown Sugar” oatmeal, which actually contains neither real maple syrup nor brown sugar, contains 12 grams of sugar per ½ cup serving. To put it in perspective, that’s the same amount of sugar that you’d find in a glazed donut from a popular donut franchise!

Instead, you might consider using rolled oats to make the following Yogurt Berry Parfait, which incorporates REAL ingredients and no additives:

14

Eat this TWICE daily for accelerated fat loss

At the link below, we’re going to show you the #1 fat-burning meal of ALL-TIME, and how by eating this simple meal twice daily, you can shed fat faster AND easier than ever before.

Even better, you can prepare this simple fat-melting meal in less than 60 seconds.

No, it’s not too good to be true.

==> The #1 Fat-Burning Meal (Eat this 2xs a day)

Ingredients:

• ½ cup rolled oats• 1 cup Greek yogurt• ½ cup mixed berries

Simply mix up all of the ingredients in a bowl and enjoy!

2. GMO Cereals

Arguably one of the most controversial topics in human health and nutrition is that of genetically modified (GM) “foods.” GMO’s, or genetically modified organisms, are plants or animals created through a process called genetic engineering (GE).

This experimental technology, a form of food biotechnology, combines the DNA from multiple different species to create unique specimens that would not naturally occur in nature or through typical crossbreeding. Metaphorically speaking, albeit a somewhat far-fetched example, you may think of the classic mythological creature Centaur, which combines the head, arms, and torso of a human body with the body and legs of a horse.

Biotechnology corporations are quick to tout the potential benefits of GMOs, which

15

yields crops that claim to be herbicide, insecticide, and drought resistant. In some cases, they are said to have enhanced nutritional benefits, altered fatty acid profiles, and delayed ripening.

Despite these claims, there is a growing body of evidence that connects GMOs with health problems, environmental damage, and a violation of the rights of both farmers and consumers. Furthermore, many developed nations do not consider GMOs to be safe. In fact, more than 60 countries globally place severe restrictions or complete bans on the use and sale of GM crops. This list includes all of the countries in the European Union, Australia, and Japan.

Various studies conducted in animal models, which is understandable and alludes to potential causes for concern, have identified the following health risks associated with the consumption of GM foods:

• Accelerated aging• Allergies• Altered genes associated with cholesterol synthesis, insulin regulation, and

protein formation• Changes in liver, kidney, and spleen function• Infertility• Immune system compromise

For a detailed, evidence-based review of the claims made for the safety and efficacy of GMOs, you may consider reading the research paper titled “GMO Myths and Truths” by authors Michael Antoniou, Claire Robinson, and John Fagan.28

16

According to the NON-GMO Project, the following crops are considered or being monitored as “high-risk” GMO crops:

• Alfalfa• Canola (approximately 90% of all US canola crops are GM)• Corn (approximately 88%)• Cotton (approximately 90%)• Flax• Papaya • Rice• Soy (approximately 94%)• Sugar beets (approximately 95%)• Wheat• Zucchini and yellow summer squash

From that list, you’re likely to spot, at the very least, six potential ingredients that you may find in any ONE box of your favorite breakfast cereal. For example, you may find any one of the following on the ingredients list: canola oil, corn, milled corn, corn syrup, high fructose corn syrup, maize, maltodextrin, rice, rice flour, soybean oil, soy protein isolate, TVP or texturized vegetable protein, vegetable oil, sugar beets, cane sugar, sugar, sucrose, invert sugar, wheat, whole wheat, wheat bran, wheat flour, and more.

Not only may these ingredients be potentially harmful to your health, they’re typically heavily processed, which means they’re likely just bad, if not worse, for your waistline. While opting for organic will dramatically improve your chances of avoiding GMOs, as the organic food sector prohibits its foods from containing more than 5% GM ingredients, there is still concern over the significantly refined nature of the ingredients when it comes to your health, fitness, and vitality.

17

Never eat this type of fish (EVER)

While we’ve been led to believe that fish is one of the healthiest food choices around, what you probably didn’t know is that there are 4 specific types of fish -- all very common -- that you should literally NEVER eat due to incredibly high levels of contamination that can and WILL hammer the delicate cells of your body with toxic inflammation...

In the end, this toxic inflammation build up contributes to achy joints, premature aging of the skin (and less visible organs like the heart, kidneys, and liver), difficulty shedding excess weight, cognitive decline, forgetfulness, feeling blue and moody, and so much more...

Whatever you do, AVOID these 4 types of fish like the plague:

==> NEVER eat this type of fish (EVER)

Watch out!

Thus, when it comes to buying cereal in a box, your best bet is going to be choosing one of the cereals in the Ezekiel 4:9® line from the good folks at Food for Life®. Not only do they use only completely organic grains, they also use a very unique type of true whole grains, called sprouted grains.

Sprouted grains are distinctly different from their traditionally harvested counterparts, and they have many favorable advantages over conventional grains like wheat. What’s more, sprouted grain cereals and products from Food for Life® are completely flour-free.

That’s right, you’ll actually be consuming the whole grain. Ezekiel cereals are truly made with whole grains, unlike the vast majority of other boxed cereals, which are made from flour. As it has been noted on multiple occasions, the pulverization of a grain into flour essentially creates a heavily processed carbohydrate, which rapidly enters the blood stream. As you know by now, fast-digesting carbohydrates spike your blood sugar and

18

your insulin levels, which contribute to chronic inflammation and fat gain.

According to the Food for Life® website, here are just some of the benefits of sprouted grains:

• Increased digestibility. This should not be confused with increased blood sugar or glycemic response, as it simply means that sprouting makes the digestion process easier on your body resulting in less inflammation, gas, bloating, etc.

• Increased absorption of minerals. Sprouting grains increases the activity of phytase in plants. This is important because phytase is a naturally-occurring enzyme in plants that breaks down phytic acid, which is known as an “anti-nutrient” because of its ability to inhibit the absorption of key minerals (e.g., iron, calcium, magnesium, copper, and zinc) in humans. Conventional whole wheat, on the other hand, is rife with phytic acid, which can bind these minerals and prevent you from absorbing them.29

• Increased antioxidants.• Increased vitamin C.• Increased vitamin B (e.g., B2, B5, and B6).• Great source of fiber. Because these sprouted grains are not ground down into

a fine flour, the whole grain and fiber remains intact.• Source of complete protein. It’s no secret that traditional breakfast cereals

miss the boat when it comes to protein, but this combination of sprouted grains provides the full spectrum of amino acids that your body needs. While we would still recommend adding some additional protein to this type of meal, it’s a great start!

Not only do you have a more digestive system-friendly, nutrient-dense food in sprouted grains, you also have a product that is void of refined sugars, GMOs, and artificial ingredients. If you’re still set on buying cereal in a box, a flourless, sprouted grain cereal, like Food for Life®’s line of Ezekiel 4:9®, is your best option to support your health and body composition goals.

3. Wheat, Bran, and “Whole Grain” Cereals

Can you believe you’ve made it this far without once seeing the word gluten? The fact

19

that it’s taken this long to mention gluten, which seems like somewhat of a nutritional swear word, just goes to show how many other potential problems there may be with breakfast cereals.

There is quite a bit of information circulating on the topic of gluten—it’s a big deal! However, did you know that just a short decade ago celiac disease, which involves an autoimmune response against gluten, was considered rare outside of Europe? As a matter of fact, healthcare professionals all but wrote it off as a potential issue! In just 10 short years, the topic has gone from being nearly completely ignored to gaining worldwide attention.

As a result, there has been a surge in gluten-free diets and in the discussion of gluten. Unlike wheat allergies and celiac disease where wheat- and gluten-containing products need to be avoided, gluten sensitivities do not involve allergic or autoimmune responses.

That being said, gluten sensitivity is still a significant issue, and symptoms may resemble those associated with celiac disease but with a prevalence of extraintestinal (i.e., outside the intestine) symptoms, such as behavioral changes, bone or joint pain, muscle cramps, leg numbness, gas, bloating, weight gain or difficulty losing weight, sugar cravings, and chronic fatigue.

Between 2004 and 2010, 5,896 patients were seen at the University of Maryland Center for Celiac Research. The criteria for gluten sensitivity were fulfilled by 347 of the patients seen (6%). Their symptoms included abdominal pain (68%); eczema and/or rash (40%); headache (35%); ‘foggy mind’ (34%); fatigue (33%); diarrhea (33%); depression (22%); anemia (20%); numbness in the legs, arms or fingers 20%; and joint pain (11%).30

Taken in context, that means that over 18 million individuals in America alone are affected by gluten sensitivity. But researchers believe this “epidemic” is even far more widespread, and doctors from the aforementioned University of Maryland Center for Celiac Research conclude, “All individuals, even those with a low degree of risk, are therefore susceptible to some form of gluten reaction during their life span.”

20

Best-selling books have been written on correlating wheat/gluten, and obesity, and researchers from Brazil seem to have fortified that connection. Specifically, scientists found that rats fed a gluten-free diet experienced reduced body fat, tissue inflammation, and insulin resistance. The authors concluded that “diet gluten exclusion should be tested as a new dietary approach to prevent the development of obesity and metabolic disorders.”31

Of course, you may just as soon dismiss the gluten-free propaganda in light of the highly touted “heart healthy” and “cholesterol lowering” benefits typically associated with consuming cereals made with whole grains. Along these lines, there are at least two important points that can be made.

Even though this category of cereals is made with “whole grains,” they are still a far cry from the true whole grains themselves. If you recall the brief agricultural discussion, whole grains contain the entire grain—the bran, the germ, and the endosperm—whereas refined grains involve the removal of the bran and the germ, which all but removes the fiber, B vitamins, and iron.

While consuming minimally-processed whole grains may indeed have some significant health and body composition advantages, what happens when these whole grains are pulverized into a fine flour with which the actual cereals are made?

The fact of the matter is that the milling processes involved creating flour—even flour made from whole wheat—essentially “pre-digests” the grain into smaller, more rapidly digesting particles. As a matter of fact, the average whole wheat bread has a similar glycemic index as white bread, which is made with refined flour.32

Interestingly, when researchers compared folks who consumed oatmeal versus wheat-based cereal daily for 12 weeks, they found some very interesting results, which fly directly in the face of these “heart healthy” claims.

Specifically, while the oatmeal-eating subjects experienced significant beneficial alterations in LDL (i.e., “bad”) cholesterol concentrations and particle size and number, the subjects who consumed the wheat-based cereal experienced an 8% in LDL cholesterol, a 14.2% increase in LDL particle size, increases in both total cholesterol

21

and triglycerides, and perhaps most importantly, a huge 60% increase in small, dense LDL particles, which is likely a more significant predictor of cardiovascular disease risk than total or LDL cholesterol alone.33

According to the American Heart Association, dietary fiber from whole grains may help reduce blood cholesterol levels, lower the risk of heart disease, provide a greater sense of satiety, and help with weight management.34 However, it’s important to note that the potential cardioprotective and weight management benefits are attributed specifically to fiber—not necessarily the “whole grains.” That is, the “heart healthy” component is the fiber itself, not the cereal.

With that in mind, you’d be better off choosing more vegetables and fruits, which provide nutrient-dense sources of fiber, as they are loaded with vitamins, minerals, and phytonutrients without the associated spikes in blood sugar and insulin.

Do THIS before eating carbs (every time)

At the link below, we’re going to show you our #1 carb-fighting trick that you can use each and every time you eat carbs. This simple carb-fighting “ritual” is clinically proven to: *Lower your blood sugar*Increase insulin sensitivity*Decrease fat storage*Increase fat burning Even better, you can perform it in just a few seconds...and it WORKS like gangbusters.

==> Do THIS before eating carbs (every time)

22

In addition, rather than choosing heavily processed “whole grains,” a better option would be to choose minimally processed whole grains. For example, how about this delicious gluten-free Chocolate Almond Butter Oatmeal:

• ½ cup rolled oats• 2 scoops BioTrust Low Carb• 1 tbsp organic almond butter (or your favorite nut butter)

Directions: Cook oatmeal according to package directions. Stir in BioTrust Low Carb until well-mixed. Stir in the almond butter. Enjoy!

Another fantastic breakfast option is quinoa, which is a gluten-free, high-fiber, high-protein seed. For example, you might try this delicious Vegetable Quinoa Breakfast Bowl:

• ½ cup quinoa, rinsed• 1 cup water or organic chicken broth• Broccoli, cut into small florets• Mushrooms, sliced• Salt and pepper, to taste• 2 cage-free, organic eggs• Organic shredded cheese (optional)• Extra-virgin coconut oil or grass-fed butter

Directions: Cook quinoa according to package directions. While cooking, heat oil in a skillet and add broccoli and mushrooms. Stir fry until cooked. Remove and set aside. When quinoa is done cooking, add broccoli, mushrooms, and cheese. Cover and set aside. Meanwhile, cook two eggs sunny side up. Transfer the quinoa to a serving size bowl and top with two eggs. Enjoy!

4. Corn-based Cereals

If the discussion in the GMO section didn’t frighten you from consuming corn-based cereals, perhaps some additional information may help you realize that this category of breakfast cereals does far more harm than good for your fat loss goals.

23

In America, corn is one of the top four most-heavily subsidized crops. Thus, farmers have serious incentive to plant it, and it’s no wonder how corn and all its myriad derivatives have found their way into the food supply. As a matter of fact, the list of potential corn-based ingredients is far too exhaustive to list here. However, here are some common suspects that you may find in the list of ingredients on any given cereal box:

• Corn (i.e., milled)• Corn oil• Corn starch• Corn sugar• Corn syrup, corn syrup solids• Dextrin• Dextrose• Hydrolyzed vegetable protein (HVP)• Maize• Malitol• Maltodextrin• Maltose• Modified food starch• MSG• Polydextrose• Powdered sugar• Starch

And, of course, there’s one more notable ingredient derived from corn, which attracts great media attention as one of the biggest health-derailing villains: High-fructose corn syrup (HFCS).

Researchers have linked HFCS consumption to obesity, cardiovascular disease, insulin resistance, and diabetes.35 What’s more, scientists at Princeton University found that rats with access to HFCS gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.36 The researchers concluded:

24

“This increase in body weight with HFCS was accompanied by an increase in adipose fat, notably in the abdominal region, and elevated circulating triglyceride levels. Translated to humans, these results suggest that excessive consumption of HFCS may contribute to the incidence of obesity.”

The concerns over corn consumption don’t start and stop with HFCS. Despite what your parents may have told you or what you’ve preached to your children, corn, more commonly known as maize, is not a vegetable but rather a grain.

This is not meant to dismiss whole grain sweet corn (i.e., corn on the cob), preferably organically-grown. As a matter of fact, this minimally-processed whole grain can indeed be a part of balanced nutrition plan, as it is a good source of antioxidants, phytonutrients, and fiber. What’s more, sweet corn has a moderate glycemic index.

However, the more heavily processed forms of corn (i.e., milled) that you’ll find in corn-based cereals exhibit a significantly higher glycemic index, which means that they contribute to rapidly spiking your blood sugar and insulin levels. If this sounds like you’re listening to a broken record when discussing these refined grains that you’ll find in breakfast cereals, it is. Another recurring theme is that it’s crucial to properly manage your blood sugar and insulin levels to effectively burn fat and manage your body weight.

Another concern with corn-based ingredients is the high concentration of inflammatory Omega-6 fatty acids. As previously stated, it is critical to balance Omega-6 and Omega-3 fatty acid intake for optimal health and body composition. Unfortunately, Omega-6-rich vegetable oils like corn oil and the prominence of corn in the food supply lead to a severe imbalance in these essential fatty acids in drastic favor of the pro-inflammatory Omega-6’s.

Earlier, it was stated that an ideal ratio between these essentially fatty acids is likely on the order of 1:1 or 2:1 (slightly in favor of Omega-6 fatty acids). Unfortunately, most folks consume significantly more Omega-6 fatty acids than Omega-3 fatty acids by a factor of 20 or more. One of the worst offenders contributing to this imbalance is corn-based products, corn oil, and vegetable oils. Specifically, corn-based products and corn oil contain between 30 – 45 times more Omega-6 fatty acids than anti-inflammatory Omega-3 fatty acids. Talk about Omega Imbalance!

25

The research is quite clear that this type of Omega Imbalance, which is characterized by excessive consumption of Omega-6 fatty acids coupled with a deficiency in Omega-3 fatty acids, is connected to an increase in all inflammatory diseases37, which is basically all diseases, including:

• Cardiovascular disease• Type 2 diabetes• Obesity• Metabolic syndrome• Irritable bowel syndrome and inflammatory bowel disease• Macular degeneration• Rheumatoid arthritis• Asthma• Psychiatric disorders• Autoimmune disease

What’s more, this overconsumption of Omega-6 fatty acids not only affects you but also your offspring, as it can increase the incidence of obesity in future generations.38 With all of that being said, we recommend that you…

Please Step Away from the Box

If all of this leaves you thinking that this doesn’t leave many, if hardly any, options when walking down the cereal aisle at the grocery store, then it’s served its purpose. However, this is by no means meant to be a carb-bashing diatribe implying that all carbs are bad for your waistline and your overall health. Quite the contrary, actually, as you should walk away from reading this with a better understanding that the best carbs to support your body composition goals will not be found in a brightly-colored package in the grocery store’s cereal aisle.

26

Generally speaking, your carbohydrate intake should be properly matched to your goals, body type, and activity levels, and your carbohydrate choices should be predominantly whole, natural, real foods, with the fiber intact, like the following:

• Vegetables• Fruits• Legumes• Tubers and root vegetables (e.g., potatoes, sweet potatoes)• TRUE minimally-processed whole grains (e.g., quinoa, oats, wild rice, sprouted

grains)

What’s more, it’s best practice to make sure that these foods are not consumed in isolation. In the absence of proteins and healthy fats, even these high-fiber carbohydrates can result in a rapid increase in blood sugar and insulin, which ultimately contributes to turning off the body’s ability to effective burn fat for fuel.

Check Out the 1 “Super Nutrient” that Boosts Memory & Focus

on the next page

ò

27

Do this ONCE per day (takes seconds; 11 major health benefits)

Could it really be that ingesting this one single “super nutrient” from good ol’ Mother Nature, just ONCE per day, could provide ALL of these incredible health benefits at the SAME time?

1. Increased heart health2. Sharpened focus3. Heightened memory4. Reduced joint pain5. Improved eye health6. Greater bone density7. More youthful skin, nails, and hair8. Mood enhancement9. A slimmer waistline10. Natural hormonal enhancement11. Anti-aging benefits

...AND MORE?

Yes, it’s true, and at the link below we’re going to tell you ALL about this breakthrough “super nutrient” and exactly where you can find it (inexpensively) so you can begin experiencing all of the above benefits for yourself—quickly and easily—each and every day.

In fact, according to many top medical doctors today, this single “super nutrient” just may be the most important nutrient EVER for your health, well-being and longevity.

==> Do THIS once per day (takes seconds; 11 major health benefits)

28

References:1. Brand-Miller JC et al. Glycemic index and obesity. Am J Clin Nutr. 2002

Jul;76(1):281S-5S.

2. Ludwig DS. Dietary glycemic index and obesity. J Nutr. 2000 Feb;130(2S Suppl):280S-283S.

3. Roberts SB. High-glycemic index foods, hunger, and obesity: is there a connection? Nutr Rev. 2000 Jun;58(6):163-9.

4. Pi-Sunyer FX. Glycemic index and disease. Am J Clin Nutr. 2002;76: Suppl:S290S–8.

5. Nuttall FQ, Gannon MC. Plasma glucose and insulin response to macronutrients in nondiabetic and NIDDM subjects. Diabetes Care. 1991;14:824–38.

6. Moghaddam E et al. The effects of fat and protein on glycemic responses in nondiabetic humans vary with waist circumference, fasting plasma insulin, and dietary fiber intake. J Nutr. 2006 Oct;136(10):2506-11.

7. Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA 1997;277:472-7.

8. Salmeron J, Ascherio A, Rimm EB, et al. Dietary fiber, glycemic load, and risk of NIDDM in men. Diabetes Care 1997;20:545-50.

9. Meyer KA, Kushi LH, Jacobs DR Jr, Slavin J, Sellers TA, Folsom AR. Carbohydrates, dietary fiber, and incident type 2 diabetes in older women. Am J Clin Nutr 2000;71:921-30.

29

10. Smith U. Dietary fibre, diabetes and obesity. Int J Obes. 1987;11 Suppl 1:27-31.

11. Nutrition Action Healthletter. “Fibre Free-for-All,” Nutrition Action Jul./Aug. 2008, p. 1.

12. Schenk S et al. Different glycemic indexes of breakfast cereals are not due to glucose entry into blood but to glucose removal by tissue. Am J Clin Nutr. 2003 Oct;78(4):742-8.

13. Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood). 2008 Jun;233(6):674-88.

14. Arterburn LM et al. Distribution, interconversion, and dose response of n-3 fatty acids in humans. Am J Clin Nutr. 2006 Jun;83(6 Suppl):1467S-1476S.

15. T sitouras PD et al. High omega-3 fat intake improves insulin sensitivity and reduces CRP and IL6, but does not affect other endocrine axes in healthy older adults. Horm Metab Res. 2008 Mar;40(3):199-205.

16. Smith GI et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011 Sep;121(6):267-78.

17. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr 2009;29:21–41.

18. Halton TL et al. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85.

19. Maki KC et al. Acute Satiety Effects of Sausage/Egg-based Convenience Breakfast Meals in Premenopausal Women. Presented at the Obesity Society’s annual scientific meeting in Atlanta on Nov. 14, 2013.

30

20. Leidy HJ et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88.

21. Leidy HJ, Racki EM. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. Int J Obes (Lond) 2010;34:1125–33.

22. Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring) 2011;19:2019–25.

23. Holt SH et al. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997 Nov;66(5):1264-76.

24. Benbrook CM et al. Organic Production Enhances Milk Nutritional Quality by Shifting Fatty Acid Composition: A United States–Wide, 18-Month Study. PLoS ONE 8(12): e82429. doi: 10.1371/journal.pone.0082429.

25. Feng HJ et al. Salt Intake, Hypertension, and Obesity in Children. Hypertension. 2008; 51: 629-634.

26. Family Circle Magazine. Portion Control.

27. Antoniou M et al. GMO Myths and Truths.

28. Feebles CI et al. Phytic Acid Level in Wheat Flours, Journal of Cereal Science. 2002 July; 36(1):19-23.

29. Sapone A et al. Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Med. 2012 Feb 7;10:13.

30. Soares FL et al. Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma

31

expression. J Nutr Biochem. 2013 Jun;24(6):1105-11.

31. Harvard Medical School Glycemic index and glycemic load for 100+ foods.

32. Davy BM et al. High-fiber oat cereal compared with wheat cereal consumption favorably alters LDL-cholesterol subclass and particle numbers in middle-aged and older men. Am J Clin Nutr. 2002 Aug;76(2):351-8.

33. American Heart Association. Whole Grains and Fiber.

34. Goran MI et al. High fructose corn syrup and diabetes prevalence: a global perspective. Glob Public Health. 2013;8(1):55-64.

35. Bocarsly ME et al. High-fructose corn syrup causes characteristics of obesity in rats:increased body weight, body fat and triglyceride levels. Pharmacol Biochem Behav. 2010 Nov;97(1):101-6.

36. Hibbeln JR et al. Healthy intakes of n-3 and n-6 fatty acids: estimations considering worldwide diversity. Am J Clin Nutr. 2006 Jun;83(6 Suppl):1483S-1493S.

37. Massiera F et al. A Western-like fat diet is sufficient to induce a gradual enhancement in fat mass over generations. J Lipid Res. 2010 Aug;51(8):2352-61.