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| Cara Perbaiki dan Redirect Broken Link (404) untuk SEO Blogger Posted: 18 Sep 2013 06:54 AM PDT Baru saja saya tadi berdiskusi dengan sobat Yudi di FB soal redirect. Kebetulan pula, saya ingin mendiskusikan mengenai broken link pada blog Blogger. Jadi pada kesempatan ini, sekalian deh saya post mengenai masalah broken link yang biasa kita temui di Google Webmaster...        |
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Click Here To Download 12,000 woodworking projects And Planes
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Tips-Tricks Blogger SEO Blogspot Buka(n) Rahasia Lagi! | |
| Cara Cek Artikel yang Dicopas (Duplikat) Dengan Kueri Google Posted: 14 Sep 2013 10:22 PM PDT Sebagai seorang blogger sekaligus pencipta konten (artikel blog), anda memiliki berbagai resiko atas konten tersebut, salah satunya adalah duplikasi atau penggandaan artikel anda ke halaman web/blog lain (dengan kata lain: copas [copy-paste]). Banyak sobat blogger yang...    |
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MyShedPlans Review 1
My Shed set up may be a complete guide that explains however you'll be able to build a fine looking shed from scratch. Ryan Henderson the author of the book has given careful blueprints and step by step directions that even a beginner will follow. Shed builders will make a choice from twelve,000 shed plans and woodwork patterns.
Once you register you'll receive the complete package instantly within the Members' space via downloads. There ar simple to follow directions provided within the members’ space simply just in case you have got ne'er downloaded something from the net before. when creating the acquisition you'll get all the shed plans and woodwork blueprints among five minutes. this suggests that you just get the merchandise for a lower cost as there aren't any shipping prices. However, if you favor shopping for the CD then you'll be able to obtain that and it'll be sent to you via mail.
Woodworking are often time overwhelming however creating the correct plans takes even longer. My Shed Plans Elite give you a good vary of style to settle on from and once you have got the planning you'll be able to construct your shed nicely and it'll take less quantity of your time to make it. It keeps all things easy. The aim of My Shed Plans is to form woodwork a fun activity for you. Once you follow Ryan Henderson’s directions creating shed are a less time overwhelming and additional fun issue to try and do.
Some of the plans embrace a Garden bench, a way to Build a Fence, Dog Kennel, creating a straightforward Arbor,", Swing Pet, Nursery Wagon, Doghouse Plans, outside Fireplaces, Feed Cart, Storage Shed for chemical and lots additional.
My Shed Plans Elite provides plans for garages and outbuildings too. you'll be able to learn to make massive Garage, Elevated wood Bin, tool Storage cupboard, Garden Windmill, etc. It’s a book that permits you become associate degree knowledgeable woodsman and complete comes in so much less time than you accustomed.
The book conjointly teaches you ways you'll be able to build shed that prices less. you'll be able to build an honest shed less expensive than the expensive ready-made sheds that you just see. If you have got the resources you'll be able to build an honest shed for nothing the least bit.
My Shed Plans Elite can make a case for everything intimately and you don’t ought to worry concerning running out of concepts any longer. My Shed Plans Elite package comes with a pair of bonuses. the primary one is concerning foundation, roofing and therefore the second is concerning woodwork secrets and contains tips and tricks which will prove terribly helpful. the entire worth of My Shed Plans Elite is 47$ and there's a a refund guarantee just in case you are feeling like returning the book. What’s additional, you retain the bonus books that you just get with it.
Click Here To Download 12,000 woodworking projects And Planes
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| ZALORA Luncurkan Aplikasi Belanja di Android Posted: 12 Sep 2013 08:29 PM PDT |
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MyShedPlans Review 1
My Shed Plan is a complete guide that explains how you can build a beautiful shed from scratch. Ryan Henderson the writer of the book has given detailed blueprints and step by step instructions that even a beginner can follow. Shed builders can choose from 12,000 shed plans and woodworking patterns.
Once you sign up you will receive the entire package instantly in the Members' Area via downloads. There are easy to follow instructions provided in the members’ area just in case you have never downloaded anything from the internet before. After making the purchase you will get all the shed plans and woodworking blueprints within 5 minutes. This means that you get the product for a lower price as there are no shipping costs. However, if you prefer buying the CD then you can buy that and it will be sent to you via mail.
Woodworking can be time consuming but making the right plans takes even longer. My Shed Plans Elite provide you a wide range of design to choose from and once you have the design you will be able to construct your shed nicely and it will take less amount of time to build it. It keeps all things simple. The aim of My Shed Plans is to make woodworking a fun activity for you. Once you follow Ryan Henderson’s instructions making shed will be a less time consuming and more fun thing to do.
Some of the plans include a Garden bench, How to Build a Fence, Dog Kennel, Making an Easy Arbor,", Swing Pet, Nursery Wagon, Doghouse Plans, Outdoor Fireplaces, Feed Cart, Storage Shed for Pesticide and a lot more.
My Shed Plans Elite provides plans for garages and outbuildings too. You can learn to build Large Garage, Elevated Sawdust Bin, Lawn Tool Storage Cabinet, Garden Windmill, etc. It’s a book that enables you become an expert woodworker and complete projects in far less time than you used to.
The book also teaches you how you can build shed that costs less. You will be able to build a good shed much cheaper than the overpriced ready-made sheds that you see. If you have the resources you can build a decent shed for nothing at all.
My Shed Plans Elite will explain everything in detail and you don’t have to worry about running out of ideas anymore. My Shed Plans Elite package comes with 2 bonuses. The first one is about foundation, roofing and the second one is about woodworking secrets and contains tips and tricks that may prove very useful. The Total price of My Shed Plans Elite is 47$ and there is a money back guarantee in case you feel like returning the book. What’s more, you keep the bonus books that you get with it.
Click Here To Download 12,000 woodworking projects And Planes
MyShedPlans.com Review 2
What does one once you have determined a garden bench would look excellent in your landscaping?
What does one do if you choose to create a replacement shed for your backyard?
If your answers are:
Go to the garden center and get one,
Hire a respectable contractor
Buy a premade shed from lumbermills
You may be right! other than, you will be wrong! If you'd prefer to save five hundredth or a lot of on your home comes, and feel the satisfaction of doing it yourself, this can be wherever MyShedPlans.com involves the rescue.
MyShedPlans offers the foremost complete home project resource you'll get on the net.
It is explosive with plans for over twelve,000 carpentry projects! you'll notice plans for birdhouses, garden furnishings, sheds, full size decks, and everything in between. If it will be created out of wood, it'll possibly be here. After all, 12,000 practically covers the gamut of no matter you may prefer to build! Toys square measure enclosed, too. All plans square measure complete from begin to complete, and embody material lists, elaborate diagrams, and specific step by step directions.
Many different styles for every variety of project are enclosed. for instance, there square measure many styles for out of doors buildings, from tiny sheds all the far to an entire stable. select no matter variety of shed or storage home is right for you. decide from fancy ones or a lot of utilitarian styles.
What if you are doing not have woodworking skills?
No worries. it brings you up to hurry with skilled tips and tricks utilized by the professionals. find out how to handle carpenter instrumentation, follow the proper safety rules, and the way to try to to your comes professionally so they'll look sensible and last.
In addition to the carpentry comes, MyShedPlans brings you valuable info for all of your home comes. you'll discover skilled pointers for plumbing, trade, foundations, plastering, building codes, wallpapering, putting in fireplaces, decorating, tile, stone work, operating with cement and mortar, and then abundant more!
With MyShedPlans, you'll finally be the repairer you mostly needed to be. you do not ought to feel helpless if the tap breaks. Install enhancements like new lighting with ease. Got a replacement puppy? build him feel welcome together with his own doghouse.
You'll always have the ideas and plans you wish for your next project.
MyShedPlans is delivered via instant downloads. The plans square measure printable, so you'll notice your project on the pc, print out the plans, and have them with you once you attend get materials then work on your project.
It very is Associate in Nursing awful resource. And you'll have it all, in one swoop, with one, tiny payment. Save time and cash, and find the satisfaction and pride that comes with accomplishment at MyShedPlans.
Click Here To Download 12,000 woodworking projects And Planes
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| Pengetahuan Seks Menurut Islam Posted: 11 Sep 2013 11:47 PM PDT |
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My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat
In most of my Lean-Body Secrets Newsletters, i prefer to supply a healthy snack or meal direction that not solely is delicious and healthy, however conjointly helps to induce you nearer thereto hard-body look that everybody is craving for, whereas conjointly a lot of significantly, rising your health for keeps. during this article, i would wish to provide you with healthy food ideas in an exceedingly completely different means. This time, I patterned i'd simply provide you with some ideas of what I stock my electric refrigerator and cupboards with.
Remember, if you do not have junk round the house, you are less doubtless to eat junk! If all you've got is healthy alimental foods round the house, you are forced to create sensible selections. Basically, it all starts with creating sensible selections and avoiding temptations after you create your food market trip. currently these square measure just a few of my personal preferences, however maybe they're going to provide you with some sensible ideas that you're going to relish.
Some of these are obvious healthy selections, like fruits and veggies... however, others on this page i feel can surprise you!
Alright, therefore let's begin with the electric refrigerator. Each week, I try and certify i am loaded up with a lot of styles of contemporary vegetables. throughout the season, I solely get native turn out, however clearly in winter, I even have to resort to the turn out at the food market. Most of the time, I certify I even have many vegetables like onions, zucchini, spinach, contemporary mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I conjointly wish to hack some lean chicken or turkey sausage (make guaranteed to explore for nitrate & radical free) or grass-fed bovid sausage into the eggs, at the side of some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses once I will realize them).
By the means i am talking concerning whole eggs, NOT egg whites. continually keep in mind that the vitellus is that the most alimental and nutrient dense a part of the egg, therefore solely uptake egg whites is like discard the simplest half... and no, it isn't dangerous for you due to the cholesterin... whole eggs really raise your sensible cholesterin. try and get free vary organic eggs for the simplest quality. Here's a complete article I did on the subject of whole eggs vs egg whites.
Coconut milk is another staple in my electric refrigerator. i prefer to use it to combine in with smoothies, oatmeal, or food for a fashionable, creamy style. Not solely will coconut milk add a fashionable, creamy style to plenty of dishes, however it is also choked with healthy saturated fats. Yes, you detected Maine right... I aforementioned healthy saturated fats! ...Healthy saturated fats like medium chain triglycerides (MCTs), specifically Associate in Nursing MCT referred to as saturated fatty acid, that is vitally vital for your system.
If the concept of healthy saturated fats is foreign to you, look at my article concerning why saturated fat isn't as dangerous as you're thinking that.
See What 7 odd foods that kill your stomach fat ( Clic Here For More Information )
Back to the electric refrigerator, another staples:
Walnuts, pecans, almonds - delicious and nice sources of healthy fats. try and get raw crackers if doable because the cooking method will oxidize a number of the unsaturated fats in some kinds of crackers creating those broken fats slightly a lot of inflammatory. Overall, crackers square measure still healthy although they're roast, however raw crackers square measure optimum.
pot cheese, cheese cheese, and food (grass-fed and organic if possible) - i prefer to combine bungalow or cheese cheese and food along with shredded crackers and berries for a good mid-morning or mid-afternoon meal.
Chia seeds and/or hemp seeds - I add these extremely alimental seeds to food, smoothies, or salads for a good nutty style and various omega-3 fatty acid fatty acids and vitamins and minerals. do not use pre-ground versions of those seeds because the omega-3 fatty acid unsaturated fats square measure extremely unstable and liable to oxidisation, making high levels of free radicals if you employ pre-ground seeds. No grinding is critical to properly digest these seeds.
Whole eggs - one amongst natures richest sources of nutrients (and keep in mind, they increase your sensible cholesterin therefore stop fearing them).
condiment - I try and get inventive and take a look at a number of the exotic styles of salsas.
Avocados - love them...plus a good supply of healthy fats, fiber, and alternative nutrients. attempt adding them to wraps, salads, or sandwiches.
Butter - don't think the naysayers; butter adds nice flavor to something and might be a part of a healthy diet... simply keep the number little as a result of it's calorie dense... and ne'er use oleo, unless you would like to assure yourself a heart failure. most significant -- opt for organic butter solely, since pesticides and alternative harmful chemicals accumulate within the fat of the milk that is employed for butter, therefore selecting organic helps avoid this drawback. Also, opt for grass-fed (pastured) butter if you'll realize it because it can contain higher levels of healthful omega-3 fatty acid fats and also the fat-burning conjugated linolic acid (CLA).
Nut butters - Plain previous paste has gotten somewhat previous on behalf of me, therefore i purchase inventive and blend along almond butter with pecan butter, or maybe cashew butter with macadamia tree butter...delicious and unbeatable nutrition! employing a form of nut butters provides you a broader vary of vitamins and minerals and alternative micronutrients, and provides you selection rather than boring previous paste all the time.
Leaf lettuce and spinach at the side of chopped carrots - for salads with dinner.
Home-made sauce - exploitation oleoresin vinegar, spices, additional virgin vegetable oil, and Udo's alternative oil mix. this is often far better than store bought sauce that principally use extremely refined canola or vegetable oil (canola and vegetable oil square measure each terribly inflammatory within the body). Here's a writing showing why to ne'er use factory-made dish dressings.
up grain bread for infrequent use -- My personal belief from years of nutrition analysis is that we tend to're not extremely meant to consume the huge quantities of grains (not even whole grains) that we kill this present day and age... atiny low quantity could also be okay, however our organic process systems square measure still primarily custom-made to a hunter/gatherer form of diet with solely a really bit of grains, thus I try and solely have breads and alternative grain-based foods on cheat days.
Rice bran - If we're progressing to have some grain-based food, we'd additionally have the foremost nutrient dense half, and rice bran is one amongst those elements, since it includes the germ of rice too. Rice bran is loaded with vitamins and minerals however while not the massive quantity of starch calories that rice has... and it really adds a pleasant very little nutty, fresh style to food or smoothies, or are often additional once baking to feature nutrients and fiber to the direction.
Some of the staples within the freezer:
Frozen berries - throughout the native season, I solely get contemporary berries, however throughout the opposite ten months of the year, I continually keep a offer of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to feature to high fiber cereal, oatmeal, pot cheese, yogurt, or smoothies. I conjointly get frozen goji berries typically for somewhat "exotic" selection.
Frozen fish - i prefer to do one or two completely different sorts of fish weekly. There square measure such a lot of varieties out there, you ne'er ought to get bored. simply certify to continually opt for wild fish rather than farmed versions, because the omega-3 fatty acid to omega-6 fatty acid balance is far healthier in wild fish. Also, as this text shows, there square measure some doable alternative health problems with farmed fish.
Frozen chicken breasts - terribly convenient for fast|a fast} addition to wraps or chicken sandwiches for quick meals.
Grass-fed steaks, burgers, and ground beef: Grass-fed meats are shown to own as high as, or maybe higher levels of omega-3 fatty acid fatty acids than salmon (without the mercury). Also, grass-fed meats have a lot of higher levels of fat-burning and muscle-building conjugated linolic acid (CLA) compared to typical grain-fed beef that you're going to realize at your food market. I recently found a superb on-line store wherever I obtain all of my grass-fed meats currently (they even deliver right to your door in an exceedingly sealed cooler) - WWW.healthygrassfed.2ya.com
Frozen buffalo, ostrich, venison, and alternative "exotic" lean meats - yea, I know...I'm weird, however I will tell you that these square measure a number of the healthiest meats around, and if you are serious a few lean healthy body, these kinds of meats square measure far better for you than the mass made, hormone-pumped beef, chicken, and pork that is oversubscribed at the most grocery stores.
Frozen veggies - once more, once the season is over and that i will now not get native contemporary turn out, frozen veggies square measure the simplest possibility, since they typically have higher nutrient contents compared to the contemporary turn out that has been shipped thousands of miles, sitting around for weeks before creating it to your dining table.
Alright, currently the staples in my cabinets:
numerous antioxidant-rich teas - inexperienced, oolong, white, shrub (red tea) square measure a number of the healthiest. one amongst my newest favorite teas is yerba mate, that could be a south yank tea that's loaded with antioxidants and alternative nutrients. I've found some delicious yerba mate mixes like chocolate yerba mate, mint mate, raspberry mate, etc.
Oat bran and steel cut oats - higher fiber than those very little packs of instant oats, that square measure generally loaded with sugar. If i am making an attempt to scale back body fat and obtain additional lean, I create most of my breakfasts supported eggs and veggies and bovid sausage, however if i am on a muscle building part, I increase sugar intake and use a lot of oat bran and oatmeal.
the sole healthy oils I even have in my cupboards square measure virgin vegetable oil and further virgin vegetable oil. macadamia tree oil might also be an inexpensive alternative as long as it isn't "refined". however apart from that, all "vegetable oils" (which is sometimes soy and corn oil) square measure total junk and extremely inflammatory. ne'er use soy or corn oils! conjointly, continually avoid vegetable oil, as there's nothing healthy concerning vegetable oil, despite the deceptive promoting claims by the vegetable oil business.
Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a instrumentation within the electric refrigerator when gap.
rice and alternative higher fiber rice - ne'er rice
Tomato sauces - delicious, and as i am certain you've got detected 1,000,000 times, they're a good supply of carotenoid. simply be careful for the brands that square measure loaded with nasty high ketohexose syrup. you furthermore mght need to create certain that the pasta sauce is created with vegetable oil rather than unhealthy vegetable oil or canola oils. conjointly get tomato sauces in glass jars rather than cans, as canned tomatoes square measure notoriously high within the dangerous chemical, bisphenol-A (BPA) owing to the acidic leach of BPA from the will lining.
Stevia - a natural non-caloric sweetener, that is a superb various to the nasty chemical-laden artificial sweeteners like sweetener, saccharine, and sucralose.
Raw honey - higher than processed honey... higher quantities of helpful nutrients and enzymes. Honey has even been tested in studies to boost aldohexose metabolism (your potency in process carbohydrates). i take advantage of atiny low teaspoon each morning in my teas. Yes, i do know that even honey is pure sugar, however a minimum of it's some biological process edges... and let's be real, a teaspoon of healthier raw honey is just five grams of carbs... definitely nothing to stress concerning, and a much better alternative than sweetening.
Organic REAL syrup - none of that top ketohexose syrup kinswoman Jemima crap...only real syrup are often thought-about real food. the sole time i actually use this (because of the high sugar load) is additional to my post-workout smoothies to sweeten things up Associate in Nursingd conjointly elicit an endocrine surge to push nutrients into your muscles to assist muscle recovery.
Organic nonsweet chocolate - i prefer to combine this into my smoothies for an additional jolt of antioxidants or create my very own low-sugar hot cocoa by intermixture chocolate into hot milk with stevia and one or two unfrozen chocolate chunks (delicious!).
Cans of black or urinary organ beans - i prefer to feature one or two scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans square measure amazingly one amongst the simplest sources of youth enhancing antioxidants! Did you recognize that black beans and urinary organ beans have a lot of antioxidants than blueberries...it's true!
chocolate (as dark as doable - ideally quite 70-75% cocoa content) - this is often one amongst my treats that satisfies my appetence, and provides various antioxidants at an equivalent time. It's still calorie dense, therefore I keep it to simply 1-2 little squares when a meal... however that's enough to try to to the trick, therefore i do not want i would like to travel out and obtain cake and course} to satisfy my dessert urges.
Lastly, another issue that is exhausting to travel wrong with could be a sensible form of contemporary fruits and berries. The staples like bananas, apples, oranges, pears, peaches square measure sensible, however i prefer to even be somewhat a lot of daring and embody things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries square measure a number of the foremost nutrient and antioxidant-dense fruits you'll eat.
Well, I hope you enjoyed this special inspect my favorite lean body meals and the way I stock my cupboards and electric refrigerator. Your tastes square measure in all probability quite completely different than mine, however hopefully this gave you some sensible ideas you'll use next time you are at the food market wanting to refill a healthy and delicious pile of groceries.
Tips for lose stomach fat ( Clic Here For More Information )
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| Kronologis Tabrakan Anak Ahmad Dhani Tol Jagorawi Posted: 09 Sep 2013 12:27 PM PDT |
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My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat
In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.
Remember, if you don't have junk around the house, you're less likely to eat junk! If all you have is healthy nutritious foods around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.
Some of these will be obvious healthy choices, such as fruits and veggies... however, others on this page I think will surprise you!
Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to chop up some lean chicken or turkey sausage (make sure to look for nitrate & nitrite free) or grass-fed bison sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).
By the way I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... whole eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality. Here's an entire article I did on the topic of whole eggs vs egg whites.
Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yes, you heard me right... I said healthy saturated fats! ...Healthy saturated fats such as medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system.
If the idea of healthy saturated fats is foreign to you, check out my article about why saturated fat is not as bad as you think.
Back to the fridge, some other staples:
Walnuts, pecans, almonds - delicious and great sources of healthy fats. Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal.
Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
Chia seeds and/or hemp seeds - I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals if you use pre-ground seeds. No grinding is necessary to properly digest these seeds.
Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
Salsa - I try to get creative and try some of the exotic varieties of salsas.
Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack. Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem. Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA).
Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
Home-made salad dressing - using balsamic vinegar, spices, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body). Here's an article showing why to NEVER use store-bought salad dressings.
Sprouted grain bread for occasional use -- My personal belief from years of nutrition research is that we're not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age... a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains, therefore I try to only have breads and other grain-based foods on cheat days.
Rice bran - If we're going to have some grain-based food, we might as well have the most nutrient dense part, and rice bran is one of those parts, since it includes the germ of brown rice too. Rice bran is loaded with vitamins and minerals but without the large amount of starch calories that rice has... and it actually adds a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking to add nutrients and fiber to the recipe.
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Some of the staples in the freezer:
Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies. I also get frozen goji berries sometimes for a little "exotic" variety.
Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish. Also, as this article shows, there are some possible other health issues with farmed fish.
Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
Grass-fed steaks, burgers, and ground beef: Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of fat-burning and muscle-building conjugated linoleic acid (CLA) compared to typical grain-fed beef that you'll find at your grocery store. I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.2ya.com
Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef, chicken, and pork that's sold at most grocery stores.
Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.
Alright, now the staples in my cabinets:
Various antioxidant-rich teas - green, oolong, white, rooibos (red tea) are some of the healthiest. One of my newest favorite teas is yerba mate, which is a south american tea that is loaded with antioxidants and other nutrients. I've found some delicious yerba mate mixes such as chocolate yerba mate, mint mate, raspberry mate, etc.
Oat bran and steel cut oats - higher fiber than those little packs of instant oats, which are typically loaded with sugar. If I'm trying to reduce body fat and get extra lean, I make most of my breakfasts based on eggs and veggies and bison sausage, but if I'm on a muscle building phase, I increase carbohydrate intake and use more oat bran and oatmeal.
The only healthy oils I have in my cabinets are virgin coconut oil and extra virgin olive oil. Macadamia oil may also be a reasonable choice as long as it's not "refined". But other than that, all "vegetable oils" (which is usually soy and corn oil) are total junk and very inflammatory. Never use soy or corn oils! Also, always avoid canola oil, as there is nothing healthy about canola oil, despite the deceptive marketing claims by the canola oil industry.
Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a container in the fridge after opening.
Brown rice and other higher fiber rice - NEVER white rice
Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup. You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining.
Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates). I use a small teaspoon every morning in my teas. Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about, and a better choice than refined sugar.
Organic REAL maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles to aid muscle recovery.
Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks (delicious!).
Cans of black or kidney beans - I like to add a couple scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants! Did you know that black beans and kidney beans have more antioxidants than blueberries...it's true!
Dark chocolate (as dark as possible - ideally more than 70-75% cocoa content) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just 1-2 small squares after a meal... but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.
Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.
Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.
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