_{There's one major lesson that I've learned on my 15+ years as fitness pro,}

_{The crazy thing is that is so simple do, yet difficult to consistently apply.} 

 

 

 

 

The top secret is

 

 

 

 

 

Drum roll….

 

 

 

 

 

 

 

 

 

_{Eating slowly over  a long period of time.}

 

_{This small practice will take pounds of FAT OFF of your body and ADD YEARS to your lifespan.}

 

 

In the past one of my biggest issues with eating was devouring my food like a ravenous dog. 

I would literally eat as if it were a race to stuff my face, clearing my plate faster than a normal person swallowing their first bite.

 

 

It was truly the cause of my chipmunk cheeks throughout the years of being overweight.

 

 

I swear you could feed a small family with the amount of food I could fit in my mouth

I also had a bad habit of making sure there wasn't a single morsel of food on my plate. 

 

Going as far as licking the plate at times…(Yes I was that bad)

 

I was conditioned by my parents to have the respect for the have-nots in this world and not waste any leftovers. 

I would routinely clear my plate and make sure there was nothing there

 

 

 

Over the years I made a change by slowing down my eating and not stuffing my face like a Hungry Hippo.

 

 

 

 

I started eating intuitively

When you eat slower you actually have more of a chance of your food to be used as energy, rather than being stored as FAT.

 

_{Research has shown that if you eat a meal in 10 minutes you will eat on average 100 calories more than eating the same meal over a 30 minute time span.} 

 

^{It much better to savor each bite and slowly focus on chewing.   Allow your taste buds to experience every intricate sensation from the process of eating.}

 

 

^{I noticed by doing this I would eat far less and walk away feeling satisfied, rather than sluggish and swollen.}

 

 

 

In fact it takes approx 20 mins for your stomach to sense being full, so eating over 30 min time span allows you to stop when the body sensing its level of fullness.

 

Essentially, people who eat very quickly are not taking advantage of the body’s natural satiety indicator. 

 

Nowadays I eat 2 o 3 times a day, much more instinctively and when I am truly hungry.  Instead of eating each time food is in front of me

 

 

 

Here are some Insights that you should apply to your Life

1,  Eat each meal for a 30min period.  Breath and relish each bite, be fully present.

 

2.  The key for me losing 53 lbs and keeping it off was the revelation of knowing the difference between true hunger and a craving….

 

 

The key is to be in tune with your body’s natural hunger process.  That's why I do a 24 fast twice a month

( Click the link below for my Fasting Protocol)

http://lifefuelfit.com/blog/2011/03/05/sneaky-fitness-tactic-fasting-fat/

 

3.  Avoid eating in front of the TV or computer.   This alone will guarantee and you will eat much less calories than you need.

 

Mindless eating is the #1 cause of Obesity in my opinion

 

4. I know it’s difficult as everything in life that goes out of your comfort zone and the habitual eating process…. but I am here to help you through this and to remind you along the way (or get a EAT SLOW bracelet, lol )

 

 

 

 

Live is lived in the NOW, forgo your past conditioning and start now into living positive and present life…

You and I are in this struggle together and if you need anything I'm just one email away…

 

 

 

I am holding you accountable to this so  don’t *@#! AROUND!   

 

_{Aj Mihrzad}

_{Aj@lifefuelfit.com}

Hey hope your doing great!

 

Last week I didn't get to put out a blog post due to experiencing a death in the family.

 

After much reflecting on the death, it made me ponder about my own life is and what my purpose is… For now I'd rather not get to into my personal philosophy about the meaning of life…

(I’ll send you an email once I figure it out )

 

I do know that we all have innate gifts that we are born with and life plan that unfolds as we age.

 

I am certain that my purpose is to help others transform themselves, improve their health and do it in a way that's as painless as possible…Well, most of the time.

 

As many of you know I was a chubby dude most of my life and it wasn't until my early twenties when I took control of over my life and enhanced my physical appearance…

 

Believe me it was a tough road, but in through this experience I saw health and fitness through the eyes of an overweight person.

It made me create my own training and nutrition system called the Life Fuel Fitness program.

(For more info about my story, check out about the ABOUT tab on the top of this page)

 

As much as I have changed my physique, I still see that chubby kid in the mirror staring back at me  when I allow myself to indulge and pig out from time to time.

 

I don't think "he" will ever go away…

 

You know what, that’s what keeps me going and learning new methods on how to help keep myself healthy and figure out the best way to help YOU get Leaned and Toned as easy and fast as possible…

 

I'm always researching for loop holes stealthy ways to hack into your body and mind and get you in the best shape with the minimal effort

I always say that I am truly blessed to make a living off of my Passion and at the same time help other advance their lives and feel better about themselves.

Here is one of my clients…Jas she is Kicking Ass! 

Lost 13 lbs and 3 dress sizes!!!

 

 

I must warn you this is NOT a general exercise and nutrition website, if you want one of those there are thousands of them on the internet…

 

This is a place to learn the cutting edge and esoteric information that I currently use in my life and with my clients to get to our goals faster and easier than the conventional "out dated and ineffective" methodology!

 

Think of this site as the MAC computer for Fitness, Nutrition and Psychology….I Take information that’s complex and tedious and make it easy to use and practical to improve YOUR life.

 

Now I'm back and ready to help you reach your goals… this week I am going to discuss a sneaky trick regarding on how carbohydrates can be good or bad!

 

 

We have all heard that carbohydrates are evil; some of us have even discriminated against carbohydrates and eliminated them out of their diet completely. 

 

A question that I often get asked is: “What are good carbs?”

 

Scientists have developed a way to measure how quickly a carbohydrate is absorbed into the blood stream. It is called the glycemic index, which scale from 0-100.

 

The lower the carbohydrate is on the index, the slower it digests and the better it is for you. 

Carbs that are high on the index absorb faster and have a higher chance to lead to fat gain and other health problems. 

For example, sugar is close to 100 on the glycemic index.

 

 

I have attached a list of low glycemic index carbohydrates. If you consume the carbohydrates on the list you will improve your health and enhance your fitness goals. Make sure you have them in your diet…

 

A low glycemic food plan is beneficial for:

· helping balance blood glucose and insulin levels

· reducing excess body fat levels

· increasing sports performance

· reducing hunger and keep you full for longer periods of time

 

Low-Glycemic Index Carbs+ Fats:    Less Than 50
Artichoke <15 Asparagus <15 Avocado < 15 Broccoli <15 Cauliflower <15 Celery <15 Cucumber <15 Eggplant <15 Green beans <15 Lettuce, all varieties <15 Low-fat yogurt, <15 Peanuts <15 Peppers, all varieties <15 Snow peas <15 Spinach <15 Young summer squash <15 Zucchini <15 Tomatoes 15 Cherries 22 Peas, dried 22 Plum 24 Grapefruit 25 Pearled barley 25 Peach 28 Dried apricots 31 Soy milk 30 Baby lima beans, frozen 32 Fettuccine 32 Peanut 32 Apple 36 Pear 36 Whole wheat spaghetti 37   Ice Cream (low/non-fat, no sugar added)   37 – 43 Tomato soup 38 Carrots, cooked 39 All-Bran 42 Canned chickpeas 42 Orange 43 Canned lentil soup 44 Canned pinto beans 45 Long-grain rice 47 Parboiled rice 47 Canned baked beans 48 Green peas 48 Oat bran bread 48  Oatmeal 50

 

Let me know your comments if you are incorporating the foods in the list above? 

p.s- Please click Like on the FaceBook Link on the Right (next to my before and after picture) if you want to get Lean the Easy way!- thanks

 

Queens Personal Trainer 

So Easy even a Caveman can Do it!

Our ancestors were forced to fast due to the hunting and gathering lifestyle of not eating for long periods of time. …………Click Here to Read The Rest of this Post!……Fasting Fat Away, Intermittent Fasting