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It’s Time To Make A Change (Tip Below)

Change That Up is a complimentary newsletter that specializes in helping people improve their overall health and is sent out once each day.  

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Here's Today's Tip... To Eat or Not to Eat.


Contrary to popular belief, eating after a certain time at night does NOT magically make you gain weight.

Sure, this “rule” can be useful when you consider the types of munchies and junk food that many folks snack on late at night. As a result, it may “work” simply by displacing some less than stellar food choices. However, when you eat is not nearly as important as what and how much eat.

All of this is refreshing to hear because, like most folks, you’ve likely experienced late-night cravings, which may partially be explained as Father Time working against you. Yep, studies show that satiety—feelings of fullness and satisfaction—actually decreases as the day wears on.

By not eating or by limiting your food choices at night, you may be self-sabotaging yourself. In fact, you may even be holding yourself back from getting the results you want and deserve. You see, choosing the right foods in the appropriate amounts can crush cravings, leave you feeling full and satisfied, boost your metabolism, accelerate your fat loss, and build calorie-burning lean muscle mass.  

The centerpiece of the evening meal or snack should be protein. High-protein meals boost metabolism and help keep you feeling full and satisfied. What’s more, studies also show that consuming a specific type of slow-digesting milk protein (called casein) before sleep can help build calorie-burning lean muscle mass and promote recovery—while you sleep! Some of my favorite choices include cottage cheese and Greek yogurt (both great sources of casein), eggs, and animal proteins (including beef, poultry, wild game, and fish).

You may have heard that it’s best to avoid carbs at night, right? Not so fast. Having some slow-digesting, high-fiber carbs at night can also help keep you full, feeling satisfied, and even help you stick to your nutrition plan better. In a recent study published in the journal Obesity, researchers found that overweight folks who ate a larger percentage of their daily carbohydrates at dinner lost moreweight, body fat, and inches from their waistlines compared to a group that ate the same number of daily calories in a more traditional way (e.g., more carbs at breakfast and lunch).

Not only that, this strategy of eating more carbs later in the day helped shift hunger hormones, resulting in less hunger throughout the day. What’s more, eating some carbs later may help reduce levels of the stress hormone cortisol, which can disrupt sleep. Carbs also promote the release of a “feel-good” molecule called serotonin, which promotes satiety, feelings of wellbeing, and restful night’s sleep. So, don’t be afraid to include a portion of beans, lentils, potatoes, sweet potatoes, rice, or quinoa in your meal.

Also, load your plate up with colorful veggies, which pack a huge nutrition buck with very little calorie bang, help fill you up, and allow you to eat a greater volume of food while reducing calorie intake. My favorite’s come from the cruciferous family, including broccoli, cauliflower, and Brussels sprouts; however, I encourage you to choose an array of colors—more variety means a greater array of beneficial phytonutrients.

Let’s not fear the fat either. Healthy fats, including avocados, olives, coconut, and nuts, have a powerful satiating effect, helping regulate appetite through the release of key hormones. These fats are also essential to make sure that your body absorbs and utilizes all those beneficial phytonutrients from your veggies.

To Better Choices, 

Change That Up


BTW - my friends at PaleoHacks have been working on a super secret cookbook project with the world-renowned Peter Servold -- a Le Cordon Bleu trained Chef and owner of Pete's Paleo...

And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door -- for FREE!
That's right -- as a special launch promotion, they're offering their brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
The cookbook is called Paleo Eats, and it's filled with over 80 chef-created, insanely tasty Paleo recipes -- which means they are free from gluten, soy, dairy, and refined sugar.  But most importantly, they are EASY and FAST to make when you see how Pete simplifies gourmet cooking.
Pete has well over 10,000 hours of experience cooking these gourmet meals -- refining his recipes over the past 10+ years for the absolute perfect taste.
Inside, you'll find recipes like:
·  Pan-Roasted Pork Chops w/ Rutabaga Puree & Roasted Beets
·  Mongolian Red Pepper Beef w/ Roasted Spaghetti Squash & Chard
·  Pear & Proscuitto Salad
·  Braised Pulled Pork w/ Sauteed Kale & Roasted Baby Carrots
And a LOT more!  Over 80 amazingly delicious recipes that will help you lose body fat, improve your digestion, boost your energy & immunity, get clearer skin, control blood sugar and help to slow the aging process.  You'll even see on this page how Chef Pete himself lost 60 lbs using these recipes! 
And let me tell you from personal experience -- Pete's meals are out of this world amazing -- you'll get to experience some of the tastiest versions of Paleo favorites -- and some new flavors and recipes that I can guarantee you've never tried.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)


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