How to get 6 pack abs

May 12, 2013

  1. eat paleo
  2. sprintwork
  3. compound weightlifting movements
  4. intermittent fasting
  5. direct ab work
    • front lever iso holds
    • l-sits
    • hanging leg raises
    • vacuum holds & myo crunches
    • bicycles, ab roller
  6. hip flexor stretches
  7. posture

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Photo: Daniella Segura

Good, healthy fats:

  1. MCT Oil. This oil is an extract from coconut oil and is easy for your gut to digest.
  2. Fish Oil
  3. Cod Liver Oil
  4. Animal fats
    • Beef fat (grass fed). Note: when buying grass fed, buy the highest percentage of fat you can
    • Duck fat
    • Chicken fat (schmaltz)
  5. Coconut oil
  6. Butter (grass fed)
  7. Extra virgin olive oil
  8. Ghee. This is essentially clarified butter and the best oil for cooking. Clarified means the water has been boiled off.
  9. Avacados and avacado oil
  10. Egg yolks
  11. Palm oil
  12. Cacao butter
  13. Tallow
  14. Lard

Other notable fats/oils:

  1. Nuts (in order of highest to lowest omega-3 content)
    • Walnuts, Macademia nuts, Pistachios, Hazelnuts, Pecans, Almonds
  2. Seeds
    • Pumpkin, Sunflower

Foods High in Calcium
Foods High in Magnesium
Foods High in Manganese
Foods High in Potassium
Foods High in Iodine
Foods High in Iron
Foods High in Vitamin C
Foods High in Vitamin A
Foods High in Vitamin B12
Foods High in Vitamin K
Foods High in Vitamin E
Foods High in Vitamin D

Foods High in Zinc

March 20, 2013

Zinc – boosts immune system

  • Calf liver, venison, beef, lamp, spelt, scallops, sesame seeds, pumpkin seeds, yogurt.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)

Foods High in Vitamin K

March 20, 2013

Vitamin K – necessary for calcium retention, protects bones from fracture, helps blood to clot, and protects arteries from calcification, and helps prevent liver & prostate cancers.

  • Kale, spinach, collard greens, swiss chard, turnip greens, mustard greens, brussel sprouts, parsley, romaine lettuce, broccoli.

(source: Healthaliciousness.com and WHFoods.com)

Foods High in Vitamin E

March 20, 2013

Vitamin E – protects against Alzheimer’s & prostate cancer, reduces free radical damage, UV protection.

  • Sunflower seeds, almonds, spinach, swiss chard, turnip greens, papaya, mustard greens, collard greens, asparagus, bell peppers.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)

Foods High in Vitamin D

March 20, 2013

Vitamin D – aids in calcium absorption & retention, helps immune system, helps regulate blood pressure, helps prevent breast, colon, prostate, bladder, ovarian & rectal cancers.

  • Sun exposure, cod liver oil, salmon, mackerel, tuna fish, margarine, liver, sardines, goat milk, whole milk, shiitake mushrooms, eggs, swiss cheese.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)

Foods High in Vitamin C

March 20, 2013

Vitamin C – boosts immune system, helps prevent cancer

Per 100 grams (approx. 1/2 cup)

  1. Green Chili Peppers (Green Peppers contain four times more vitamin C than Oranges and Orange Juice)(404%)
  2. Guavas (381%)
  3. Yellow Bell Peppers (306%)
  4. Thyme (267%)
  5. Parsley (222%)
  6. Red Bell Peppers (213%)
  7. Kale (200%)
  8. Kiwi (155%)
  9. Broccoli (149%)
  10. Brussel Sprouts (142%)
  11. Green Bell Peppers (134%)
  12. Mustard Greens (117%)
  13. Garden Cress (113%)
  14. Papaya (103%. If you eat a whole one, it’s about 313%)
  15. Oranges (99%)
  16. Strawberries (98%)
  17. Clementines (81%)
  18. Pineapple (80%)
  19. Cauliflower (77%)
  20. Cantaloupe (61%)
  21. Grapefruit (52%)

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)

Foods High in Vitamin B12

March 20, 2013

Vitamin B12 – prevent alzheimer’s, demetia, cognitive decline and memory loss, MS, mental illness (depression, anxiety, biopolar disorder, psychosis), cardiovascular disease, learning & developmental disorders in children, autism, autoimmune disease, cancer, infertility

  • Animal products: calf liver, sardines, salmon, venison, beef, lamb, shrimp, halibut, scallops, yogurt.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)

Foods High in Vitamin A

March 20, 2013

Vitamin A – good for vision, helps fight viruses

  • Calf liver, sweet potato, carrots, spinach, kale, collard greens,  turnip greens, swiss chard, winter squash, mustard greens.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)