Are you facing difficulties to lose weight? Are you doing every diet recommended by every health website or magazine?
If you do and you still haven’t succeeded I urge you to stay and finish the article that could change your rest of your life. If this sentence isn’t sufficient I promise that you will be rewarded if you stay till the very end.
According to my study, you have to both manage your diet and maintaining active life, meaning workout every week.
First I will introduce tips on eating healthier and more organize and then I will recommend you on workout program that can do miracles to your health and your mood.
Mindful eating is a practice where people pay attention to how and where they eat food. If you will be aware to what you eat, it may enable you to enjoy the food you eat and maintain a healthy weight.
Most people have busy lives, so they often tend to eat quickly on the run. As a result, you barely aware of the food you are eating.
Here are few Techniques for mindful eating that I recommend implementing in your next meals:
A) Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
B) Avoiding distractions: Do not eat while watching TV, or working in the laptop or phone.
C) Eating slowly: Take time to chew and savor the food. This technique helps givers the brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
D) Making considered food choices: Choose foods that are full of nourishing nutrients and those that will make you full for hours.
Eating protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
So, invest more minutes in your breakfast routine and enjoy a healthier and more satisfying meal.
Here is a list of 14 foods that are high in protein:
Whole eggs are among the healthiest and most nutritious foods on the planet.
They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.
Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.
Almonds are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.
Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories.
Other High-Protein Nuts:
Pistachios (13% of calories) and cashews (11% of calories).
Chicken breast is very easy to cook, and tastes delicious if you do it right.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
Oats are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.
Cottage cheese is a type of cheese that is very low in fat and calories.
It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
Other Types of Cheese That Are High in Protein:
Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).
Greek yogurt, also called strained yogurt, is a very thick type of yogurt. Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories.
Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.
Regular full-fat yogurt (24% of calories) and kefir (40%).
However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.
It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.
Broccoli is also high in various bioactive nutrients believed to help protect against cancer.
Calorie for calorie, it is very high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.
Lean beef is loaded with highly bio available iron, vitamin B12 and large amounts of other important nutrients.
Protein content: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
Tuna is low in both fat and calories, so what you’re left with is mostly just protein.
Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fats.
Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.
Quinoa is high in many vitamins, minerals and fiber, and is loaded with antioxidants.
Quinoa has numerous health benefits.
Protein content: 15% of calories. One cup (185 g) of cooked quinoa has 8 grams, with 222 calories.
When you’re pressed for time and unable to cook, a protein supplement can come in handy.
Protein content: Varies between brands. Can go over 90% of calories, with 20-50 grams of protein per serving.
13. Brussels Sprouts
The Brussels sprout is one of the healthiest foods you can eat, and is very high in fiber, vitamin C and other nutrients.
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
Peanuts are incredibly delicious.
They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.
Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish.”
Protein content: 16% of calories. One ounce (28 g) has 7 grams, with 159 calories.
Cutting back on sugar and refined carbohydrates
The Western diet is increasingly high in added sugars, and this has definite links to obesity.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, you should swap processed and sugary foods for more healthful options.
Good food swaps include:
A) whole-grain rice, bread, and pasta instead of the white versions.
B) fruit, nuts, and seeds instead of high-sugar snacks.
C) herb teas and fruit-infused water instead of high-sugar beverages
D) smoothies with water or milk instead of fruit juice.
Eating plenty of fiber
Fiber has enormous benefit of leaving your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits.
The recommended daily intake is 25 grams for women and 38 grams for men (6).
percentage (%) of fiber per weight.
Here are 22 high-fiber foods that are both healthy and satisfying (in parenthesis percentage (%) of fiber per weight).
1. Pears (3.1%)
Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (8).
2. Strawberries (2%)
Fiber content: 3 grams in one cup, or 2 grams per 100 grams. This is very high given their low calorie content (9).
3. Avocado (6.7%)
Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (10).
4. Apples (2.4%)
Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (11).
5. Raspberries (6.5%)
Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams (12).
6. Bananas (2.6%)
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (13).
7. Carrots (2.8%)
Fiber content: 3.6 grams in one cup, or 2.8 grams per 100 grams. This is very high given their low calorie content (14).
8. Beets (2.8%)
Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (16).
9. Broccoli (2.6%)
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (17).
10. Artichoke (8.6%)
Fiber content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams (18).
11. Brussels Sprouts (2.6%)
Fiber content: 4 grams per cup, or 2.6 grams per 100 grams (19).
Other High-Fiber Vegetables
Almost all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
12. Lentils (7.9%)
Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (20).
Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (21).
Split peas are made from the dried, split and peeled seeds of peas.
Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (22).
The chickpea is another type of legume that’s loaded with nutrients, including minerals and protein.
Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (23).
Other High-Fiber Legumes:
Most legumes are high in protein, fiber and various nutrients. When properly prepared, they’re among the world’s cheapest sources of quality nutrition.
Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).
Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams (24).
Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (27).
Fiber content: 1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams (28).
Other High-Fiber Grains
Nearly all whole grains are high in fiber.
19. Almonds (12.5%)
Fiber content: 3.4 grams per ounce, or 12.5 grams per 100 grams (29).
20. Chia Seeds (34.4%)
Fiber content: 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams (30).
Other High-Fiber Nuts and Seeds:
Most nuts and seeds contain significant amounts of fiber. Examples include coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).
It is important to remember that there are no shortcuts when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes 3 days every week, which I will introduce now.
The benefits of from regular exercise is astounding and life changing. It only takes to one to search the web and encounter thousands of researchers that urge to maintain exercise regime both for your mental and physical health. These benefits include the following:
- Increased energy and stamina.
- Improved sleep.
- Increased interest in sex.
- Better endurance.
- Improvement in mood.
- Weight reduction.
- Stress relief.
- Reduced tiredness that can increase mental alertness.
- Reduced cholesterol and improved cardiovascular fitness.
WITH EXERCISING THE HIP FLEXORS PROGRAM YOU CAN ACHIEVE ALL THOSE BENEFITS
Inside the program you will discover:
Exactly how to target those hard-to-reach muscles with detailed, step-by-step walk-through videos of every single Key Move (simple, clear demonstration of each and each move will help them become second nature in no time).
The No.1 single most important element of human body posture and why your hips hold the key to peak performance (if this fails, your performance is drastically affected whether running, walking or even just standing).
The true impact of your body’s “Mighty Muscle” and how it is really affecting your physical, emotional and spiritual well being (you’ll be shocked how big an impact this has on your everyday life).
How your body’s natural survival response has been tricked into permanent “danger” mode, and how you can switch it off to see faster fat loss and more energy (the reasoning behind this is crazy, but completely true).
The main causes for your psoas muscle to change structure, a major danger sign for your body (any change, however minimal, has an overwhelming impact that ripples across your body causing other muscle groups to compensate).
Why you’re just as likely to be affected by this problem if you’re a balls-to-the-wall gym rat training 24/7 or a couch potato.
Why, if you have a desk job or drive a car for long periods, you need to act NOW.
The shocking reason your intense core workouts could be doing more harm than good if you haven’t loosened your hips first (and why crunches and sit-ups won’t do a thing to help).
Why strong legs and glutes are important to your overall health and why you need to prevent too much flexion of your hips.
How trauma, injury and stress can build up within your posture and how it will ultimately affect your psychological state.
Why the “cure” isn’t simply to stop sitting (you need to be more pro-active in targeting the muscles affected to undo the damage from sitting all day).
Why the damage is most likely ALREADY done and exactly what you need to do to redress those deep-seeded imbalances before the damage becomes permanent (if this doesn’t kick you into action, nothing will…)
Why “comfort” and “support” are the enemies of our natural physiology and how we can start to move back towards our natural posture (forget pillows, support cushions and belts.)
How tight hips affect your sexual performance through decreased blood flow and circulation and what you can do about it right now to achieve peak sexual health again.
Why some guys end up with “old-guy butt syndrome” that isn’t sexy but also inevitably leads to hip pain and how to avoid it by loosening the hips.
The 2 situations you NEED to be aware of when training your glutes to ensure they’re properly activated for maximum athletic performance.
How to clear your mind and re-energize your thinking simply through learning how to relax your psoas muscle (this alone will help you wipe stress from your mind in an instant).
Plus much more…
If you don’t believe me, just read what these people wrote abput the program:
Comeback from difficult injury
“Being an athlete all my life and having endured multiple knee surgeries due to blowing out ACL’s in both knees, I later started to develop a hip issue in my right hip due to the years of wear and tear. It actually got so bad it was hard for me to perform as an athlete as well as be a productive coach for my clients.
After getting an MRI to have it checked out, I realized I had a degenerative arthritic condition in the hip that is not reversible. Surgery was not an option I wanted to go through so I contacted Rick Kaselj to see if he had something for me. When I started to apply the strategies from Unlock Your Hip Flexors it helped me re-balance my pelvis and hip joint to where I couldn’t even tell I had an issue anymore. These days I’m stronger and faster than ever and still competing in sports. Rick gave me the ability to perform at my highest level as a coach and regain the athletic ability I had lost over the years from wear and tear. I’ve been using Rick’s strategies for years to help myself manage and recover from injuries as well as countless members of the fitness community. I couldn’t recommend this product enough!”
Frank Daniels, CPT
White plains, NY
Living better life
“I have known Rick Kaselj since college. Since then I have gone to Chiropractic college and become a Diplomate of the International College of Applied Kinesiology and a Diplomate in Clinical Nutrition. As a result I have come to some important conclusions about how the body works. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The way we moved thousands of years ago is our natural state, which requires flexible and mobile hips.
I was excited to here about Rick Kaselj’s Unlock Your Hip Flexors program and have read the manual and watched the videos. I was very impressed with the content. I implemented the concepts and program into my practice with my clients.
Rick has developed a comprehensive system to unlock your hips and restore movement the way it should be. Everyone could benefit from Unlock Your Hip Flexors. The two most important things to live a long healthy live is good quality whole food and great movement and which requires great hip mobility. I cannot recommend this program enough.”
Dr. Alan Jenks DC DIBAK DABCN
The Hague Area, Netherlands
Helped Me Deadlift 500 Pounds
“What if I told you that you could increase your deadlift by 35 pounds in a week? You’d think I was nuts, but that’s exactly what I experienced. Rick Kaselj worked with me personally to help me loosen my hip flexors and the explosiveness that was unlocked If you do any kind of explosive lifting Unlock Your Hip Flexors can definitely help you add pounds to your max!” help me finally hit that 500 lb pull I’ve been training for.
Chris Wilson, SNC, RKC, CPT
Head Strength Coach, Critical Bench
It’s important to note that if you don’t see outcome after trying this program fully, you will GET YOUR MONEY BACK
Here is a taste of what you gonna get in the book:
And this awesome stretching techniques:
A) PNF STRETCHING:
PNF is an acronym for proprioceptive neuromuscular facilitation. It is a technique where you are activating a specific muscle in order to relax the muscles around a joint so you can decrease the stiffness around a joint.
B) DYNAMIC STRETCHING:
This is where you are activating the muscle around a joint and moving that joint through its full range of motion in a progressive manner. This leads to an increased range of motion around the joint, warming up of the muscle around the joint and improved circulation around the joint. Think of high knees or butt kicks.
3) 3-DIMENSIONAL CORE STABILITY EXERCISES:
With these exercises we are targeting the muscle in all planes of movement so the core and abdominal muscles have good activation, endurance and strength in all planes of movement which leads to a decrease in unnecessary damaging stress on joints.
4) MOBILITY EXERCISES:
In these exercises, we are targeting the joint and doing movements and exercises that help the joint function optimally. This allows a joint to move more freely.
5) FASCIA STRETCHING:
In this unique technique, we are targeting the tissue that muscles are surrounded in and working on loosening and lengthening the fascia. Few people understand the negative effect this tissue can have on your body.
6) MUSCLE ACTIVATION MOVEMENTS:
Due to all of our sitting and daily technology use, many of our muscles are not working properly. With this technique, we’re targeting those muscles that are off and activate them in order to help the body move more efficiently.
Now you know the specific techniques you need to unlock your hip flexors, the next question is how to combine these in the most effective way. Please don’t be overwhelmed by the “Shop Talk” above because…
In this article I offer you tools to improve what you eat, including specific foods and methods that are highly recommended by doctors.
Alongside those recommendations I tried to implement trusted and approved exercise program, that can affect your overall well being. In the HIP FLEXORS PROGRAM you can find both assurance and great price that can lead your life to better well being.
Come on, get up and start improving your life starting NOW!