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Ryan Hall, Pull Your Ex Back eBook .pdf



Nome del file originale: Ryan Hall, Pull Your Ex Back eBook.pdf
Titolo: Pull Your Ex Back™ PDF, eBook by Ryan Hall « ✔Truth & Facts ✔Real Results ✔Real Experiences ✔FAQ ~ ✘Reviews ✘Opinions ✘Scams
Autore: A Guaranteed Ways to Bring Your Ex Lover Back into Your Life!

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Pull Your Ex Back™ by Ryan Hall
A Guaranteed Ways to Bring Your Ex Lover Back into Your Life!

2

Important Note- Throughout this book “He” and “She” have been used
interchangeably. This was done to indicate that the techniques are not gender
specific and apply to both the sexes.

3

TABLE OF CONTENTS
Chapter #1
The Emotional Roller Coaster Phase...................................................................8
Chapter #2
So Why Did it All End?........................................................................................14
Chapter #3
The Most Important Rule- "No contact"..............................................................20
Chapter #4
Putting it All Into Action..."The Instant Shift Technique"......................................23
Chapter #5
The Deciding Phase- Do You Really Want them Back?.....................................29
Chapter #6
Getting Into Your Ex's Shoes..............................................................................33
Chapter #7
Getting the Power Back-”The Main Process”.....................................................39
Chapter #8
An Important decision- "Let's Date Again"..........................................................50
Chapter #9
And Finally They Call..........................................................................................56
Chapter #10
Getting in Touch With Your Ex............................................................................59
Chapter #11
The Big Date.......................................................................................................64
Chapter #12
The Big Re-Union...............................................................................................68

4

Chapter #13
Get Your Ex Addicted to You...............................................................................71
Chapter #14
Most Vital Questions Answered..........................................................................77
Chapter #15
When Things Don't Go Your Way.......................................................................81
Chapter #16
Avoiding a Breakup When it Hasn't Already Taken Place...................................84
Chapter #17
What If I Dumped Them?....................................................................................88

Final Notes................................................................................................90

5

Let's Get StartedIt was early last year, I woke up one morning feeling absolutely sick to my
stomach....It had been four days since she had broken up with me and I
was what most would call a complete mess.
Moreover, the main issue was...I had no FRICKEN idea what to do in this
situation...All I could think about was her. I constantly felt this empty feeling
inside of me, which just kept on driving me crazy...Everything, just
reminded me of her.
What I did next is something I still regret until this very day. I picked up the
phone in the middle of the night and kept on calling her until the time she
got so annoyed that she turned her phone off.
After that, she stopped answering my calls. All I could do was either email
or SMS her. Nevertheless, no matter how many times I tried to E-mail or
text her she would never respond.
This only added fuel to my level of desperation and here I was sitting in the
corner of my little room constantly thinking about her. I stopped going out,
lost my job and started eating whatever was on the table.
And I’ll tell you another thing... it simply sucked.
In a nutshell, not only was I emotionally wrecked but now I was overeating
and spoiling my health too. There were nights when I just couldn’t sleep
thinking what if she has found someone else? What if she settles down?
What if I never see her again? What if this is the end of the road for me?
These "what ifs" were just driving me crazy...So I got on the internet and
checked her Myspace and Facebook profiles. Her status mentioned
"SINGLE" and she had more guys on her friends list than ever before.
The very fact that now she is talking to other guys was just too hard to
swallow for me...I would say this was the first time I ever experienced a
panic attack. I got this strange feeling in my gut and around my heart
area...A strong feeling of sinking...I couldn't stand...Couldn’t sit. Just didn’t
know what to do.

6

The more I thought about her being with someone else the more intense
my pains got. I loved her way too much to see her go this way. It was a sad
truth for me but what options did I have? I thought my situation was
completely hopeless.
The same process continued for the next several days where I would wake
up with this heavy load of emotions.....Struggling my way through the day
while I would do nothing but think about her....There wasn’t a day when I
did not call or text her.
I wanted to maintain some level of self respect but the emotions were so
strong that I couldn’t help but call her.....But what I didn’t realize was that I
was digging a deep hole for myself and I was only making it deeper each
and every single day.
My emotions had me wrapped up so hard that I didn't really know what I
was doing....
The harder I tried the further away she seemed to be. I was willing to do
anything to get her back at this point of time......I would beg, plead or even
kiss her feet if she would just talk to me for once. Little did I know how
stupid I was back then.
Anyways...
Then Things Took A Twist…
There were some events that took place in my life during that phase which
not only helped me to get her back but now I was better than ever before. I
discovered some profound and life changing secrets that only a handful
knew around the world.
You see the real issue is that "RELATIONSHIPS" isn't one of the subjects
that is taught in school like math and science.
Put it this way...Will you be successfully able to drive a car when you get
into it for the very first time? The answer is "NO"...Similarly most of us get
into relationships without really understanding the core dynamics of it.

7

Being successful at relationship is a skill too.... And the good news is that...
“It’s

all learnable.”

You can easily learn and master this area of your life just like any other
area.
What you are about to discover will open up a whole new world of
possibilities for you...Now you will be able to realize why things go
wrong...What to do about it...How to control it...And how to always be in
control.
Isn’t it great?
What I discovered was an absolute eye opener & it changed my life in a
big, big way. It was so easy that I'm Genuinely Stumped at the power of
these...But the strange thing is that most people would go through their life
without even realizing these secrets.
However, it didn't come easy to me...I learned all this through the long and
brutal path of trial and error. All in all my entire struggle was a big pain in
the rear end! But it was all worth it....
Give me a few days...And read this book word by word.
You will never be the same again...
Ready to get started?
Ok then! Let me take you by the hand and walk you through the contents
of this book, step-by-step...

8

Chapter 1:
The Emotional Roller Coaster Phase
"Feelings are much like waves, we can't stop them from coming but we can choose which
one to surf"
- Jonatan Mårtensson

I spent quite some time of my life REALLY educating myself on this
issue...The very first challenge one faces while dealing with a breakup are
their emotions.
What I realized was that your emotions are so vital that it would largely
impact and even DETERMINE THE OUTCOME of whether you will be able
to get your ex back or not.
And not only your ex...Your whole life is dependent upon your level of
emotional mastery. The type of emotions you experience on a regular
basis will eventually determine the quality of your actions.
I bet you wouldn’t like to hear this but do you know that you don't want your
ex back? No really! You don't want your ex back.
What you really want is the "Feelings and Emotions" you would experience
when you will have your ex around you again. And the same thing applies
to the rest of the things in your life as well. You don't want the new house,
car or even money...But you want all those things because they give birth
to this certain feeling inside of you.
Now understand this- Do you know that most of us are living our lives on
autopilot mode? We are more or less victims? Our feelings and emotions
are mainly determined by what happens around us. We do not decide how
we really want to feel & often fall prey to our circumstances.
We get pushed into an emotional roller coaster which takes us through this

9

wild & crazy ride of emotions where we are not in the driver's seat. It would
only make you feel stuck in this big hole of confusion and you would
struggle to think straight or will not feel any sense of inner peace.
It can be so intense that it might make you “go crazy".
We get stuck in this "Black Zone" where we constantly regret the past and
keep worrying about the future.
But the question I kept on asking myself is how can one get out of this?
I mean......I was at that level of going almost "CRAZY".....I knew my
emotions were playing games with me yet I didn't know what to do.
Aren't our emotions and the way we feel the major if not the only cause of
all mental and even physical issues most of us have?
The discovery I made when trying to find a possible solution to this was
absolutely startling...I went through chunks of information, tested several
techniques and made a heck load of mistakes. And this is what it all boils
down to...
"Your emotions are the result of your thoughts"
Yes...It’s really this simple.
When we constantly think a certain thought and imagine the worst possible
negative outcome, we often give birth to all these negative feelings inside
of us. Here is how it worksYour thoughts determine your feelings and your feelings determine your
eventual actions.
THOUGHTS > FEELINGS > ACTIONS
The biggest thing, that is the hardest to break, that will stand in your way
to getting back with your ex are your emotions and you cannot control the
situation unless you control your thoughts.
Do you know that you might not even realize this but most of us are talking

10

to ourselves all the time? We often talk ourselves into doing certain things
and at the same time not doing certain things?
So the reason why you are feeling so bad right now and have this big
cloud of negative emotions is because.....
You are- "Expecting The Worst"
You are probably thinking- What if he never comes back to me?
- What if she is dating someone else?
- What if I never find anyone as good as my ex?
- I wouldn’t be able to live without my ex.
- What if I end up lonely for the rest of my life?
And this just the beginning...The process of self-destruction and negative
thought formation only grows with time. And guess what? You are
responsible for all of it. You cannot blame your ex or even the situation.
You are giving birth to all these thoughts, which are making you feel this
way.
And YOU are in CONTROL of your thoughts.
We often make the situation worse than what it really is...And this is all
done by constantly expecting the worst possible outcome.
The thing that holds you back is paralysis of analysis – You analyze the
whole situation to the extent where it almost drives you NUTS.
Now let me give you a reality check- It's a very well known fact that
humans can get over a loved one's death so what makes you say that you
can't get over or even live without your ex? Always remember that you did
not come into this world with them therefore you can live without them.
And let me give you a million-dollar secret- You will get your ex back the
moment you get over the fear of losing them. The one who is the least
emotional will always have control over the other in the relationship. The
reason why you are in such a miserable position is because you are more

11

emotional than your ex regarding the breakup.
Therefore, it all sums down to your emotions and how effectively you
control them. I was at a stage where I told myself...This is it! I wouldn’t call
her no matter what...Who the hell does she think she is?
I promised myself that this time I would control myself.
And guess what happened?
After a few hours here, I was calling her yet again!
I am sure you pretty much know what I am talking about. We tend to get
stuck in this emotional cycle and often go through it several times. We
keep on making the same mistakes over and over again yet we do know
what we really have to do.
We know the type of feelings we want to experience yet we keep on doing
the things, which just hammer us into the deadly dark zone of negative
emotions yet again. And why do we do this?
Here is the golden answer in just one WORD"INSECURITY"
Let me explain it to you in a way which would completely make you
understand why you are feeling this way...There are several human needs
some of which are....
(1) Security or Safety.
(2) Effectiveness and Control.
(3) Positive identity and Self-Esteem.
(4) Acceptance and Love.
(5) Significance and Appreciation.
Humans tend to feel happy as long as most of these needs are satisfied

12

but you would feel awful if some of these needs aren’t met.
Let us study this in detail...
(1) Security or Safety- Your feeling of security or safety was instantly lost
the moment your ex left you. Now instead of security you have this strange
sense of uncertainty where you are not sure about your eventual outcome.
Therefore, this need is not being met.
(2) Effectiveness and Control- You are not in the position of control since
you are the one trying to get your ex back while your ex doesn't have any
real interest in getting back which means that they are in the position of
control right now. Therefore this need is not being met either.
(3) Positive Identity and Self-Esteem- The day your ex left you your selfesteem hit rock bottom because first you did not expect it coming and at
the same time rejection is a direct killer of self-esteem. So this need isn’t
being met anyway.
(4) Acceptance and Love- We all seek love and acceptance from people
around us. A child learns the value of love early on and thrives on it. Love
is considered to be one of the strongest human needs and most people
make great attempts to obtain it from their environment. This need is not
being met for you at the moment because the love of your life has left you.
(5) Significance and Appreciation- We all want to know that we are worth
something...We all want to feel the feeling of being something special in
the society. One of the major reasons why a lot of relationships breakup is
because one or both of the partners just did not appreciate each
other...The moment your relationship ended you felt an instant lack of
appreciation and total loss of the feeling of significance.
So as you can see none of the above needs are being fulfilled due to
which you desperately desire to get back with your ex...You will start
feeling a sense of inner peace when most or all of these needs are met.
It's more like being fired from a job you loved where now you have a
shattered sense of security and don't really know whether you are going to
get another one or not. Now even though the odds might not be in your
favor but it doesn’t mean that it's not reparable.

13

Now you understand how the mechanism of your emotions functions.
Understanding the problem means that half your problem is already
solved. In the following chapters I will discuss some of the most
remarkable techniques using, which you will be able to control your
emotions at all times.
It will provide you with the unique power to be in control.
Move on to the next chapter and let's get down to serious business now.

14

Chapter 2:
So Why Did it All End?
Now this is the big question!
I was beating my head against the wall thinking why the heck did she leave
me? I did all I could...I did everything in my power to please her...What else
could a woman want in a man?
Today! All I know is I was SOOOO disgustingly WRONG!
There is a great saying that goes- "Everyman's way is right in his own
eyes"...
My ways were always right to me...I always thought I was doing the right
things...yet I made all the classic mistakes...I failed to realize her needs
and desires. She had certain expectations which just were not being met.
She wanted me to do certain things which I wasn’t doing.
Breakup came as a big surprise to me because I didn't see any real reason
why she would want to do so yet she was suffering in the relationship since
a long time. Your ex did not decide to breakup with you within a
day.....They must have been feeling a sense of bondage since a long time
yet you never came to know of it because you were more focused on
yourself....You gave your needs a higher priority than your ex's.
Love is known to be unconditional.....The moment you start putting up
conditions then it isn’t love anymore....It more or less becomes a
transaction. We see examples of conditional love all around us.
One should not need their partner to shower them with materialistic
things...Take them on a tour around the world or worship them like a god to
show that they love them. If that's the case then it's just not love. It's a
transaction...As long as the terms of the transaction are being met, there
will be love but if not...There will be conflict.

15

You see love is all about ACCEPTANCE....
It's accepting your partner the way they are and not trying to change them.
This is the main reason why in the present day and age the divorce rate is
all time high...
You might try to change your husband or wife into your way of thinking but
they would keep on doing what they have always done just to show you
that you don't really control them.
When you follow the concept of unconditional love, you would naturally be
willing to do things for your partner and would accept them the way they
are...And the good thing is your partner would be willing to do things for
you only because you don't really want them to change and have accepted
them the way they are.
You see...This is the way it should really be...But unfortunately, this is not
the concept most people follow or even understand.
I don't mean to be rude but the main reason why you are dealing with the
breakup is because you don't follow or even understand the abovementioned concept.
However, unconditional love is only one of the areas where most people go
wrong...What’s even more interesting is that there are other major reasons
why people breakup. There are certain things people do in the impulse of
the moment without even thinking about it's eventual outcome.
This is the area where you need a deep understanding of what these
behaviors mean and how they affect your relationship. Some of the most
common reasons which always lead to a breakup are...
(1) Being controlling- In order to satisfy one's own insecurities people
often tend to grab control of the relationship. They just want their partner to
do, be and act the way they please.
People try too hard to be right all the time by forcing their opinions on their

16

partner.....It also means forcing certain acts which your partner isn't really
comfortable with.....Having demands which might be too hard to handle for
your partner.
Individuals who try to control the relationship often Give no chance of any
explanations to their partner.....They would constantly use "GUILT" and
"BLAME" to make their partner feel awful just to make themselves feel
happy.
People try to feel right by making their partner feel wrong as much as
possible.
This controlling nature often suffocates a person to the extent where they
would feel the relationship has become a living hell and would seek to get
out of it sooner or later.
(2) Jealousy Issues- Havelock Ellis Said- "Jealousy, that dragon which
slays love under the pretence of keeping it alive."
All I know about jealousy is that it's the worst possible emotion you can go
through. It leads to nothing but destruction on every level...Jealousy is
never healthy no matter how big or small it might be. Jealousy would push
you into a controlling behavior where you would try to control everything
your partner does.....Again as mentioned above it would only suffocate
your partner where they would eventually leave you.
But by being jealous you are also conveying many messages to your
partner...You are telling them that...
- You don't really trust them.
- You fear that they might leave you.
- You can't accept them the way they are and they must change.
- You are insecure.
Jealousy would push you into this crazy act of constant trial to track your
partner's actions...You might get extremely possessive and would
constantly doubt your partner's actions.
You might constantly ask your partner questions regarding who they spoke

17

to....Who they were with....What did they really do during the day. To you it
might seem as if you are just being careful and are doing the right thing
because you care for your partner...But to your partner it would seem like
bondage.
You must understand that this is not a sign of care and love but a sign of
deep level of Insecurity.
(3) Being too needy- People often get into relationships thinking their
wives or husbands would take good care of them but this is not true. You
will only become an extra burden to your partner if you act too needy
towards them.
By being too needy, you are already demonstrating that you are very afraid
of abandonment and you are scared that your partner might leave you.
Being too needy will make you more and more demanding where you will
expect a lot from your partner, which would only make your partner, feel
burdened. You are more or less expecting your partner to deal with your
problems. Moreover, the fact is that no one can solve these but you
yourself.
(4) Focusing on yourself too much- Now this would be plain selfish. A
relationship is a mutual agreement between two souls based on the
conditions of love. You must understand that in a relationship you must be
willing to give something to get something and that would never happen,
as long as you are focused on yourself at all times.
Being too focused on your own needs would always leave your partner in
the strange zone of feeling constant unhappiness, sadness and loneliness.
One must focus on their partner's interests as much as they focus on their
own. When the needs and desires of both the partners are properly
attended to...The relationship can be defined as a healthy one.
(5) Being toxic- Some relationships die together with time instead of
growing together...There are people out there who constantly criticize their
partners on every level possible. They would always tell their partners what
they can't do, what they are bad at, why they will never grow and the list

18

just goes on.
This only breeds negativity in the relationship where the partner being
victimized seeks freedom and looks to get out of the relationship.
Arguing in public...Attempts to make her feel stupid...Being overly
jealous...Verbal or physical abuse are some of the few signs of a toxic
relationship.
(6) Setting very high expectations- You will always experience pain
whenever your expectations aren’t met specially from the one you love.
You can never change the character of a person no matter how much you
might try. Therefore, disappointments will always be there as long as you
have expectations.
Almost everyone out there tends to have a picture of their dream
mate....There is a list of things we all want to see in our potential
mate....Often when we enter into a relationship thinking our mate would
meet these expectations but with time only realize they are quite the
opposite of what we expected and this is where the blunder starts.
This would only push you into a behavior where you would constantly try to
change your partner in order to have your expectations met...And no
matter what amount of pressure you might apply, you will always struggle
to change your partner.
(7) Cheating- Now this is the most obvious one but let me ask you a
question before we move on.....Are you trying to get your ex back after you
cheated on them? If yes? Then I want you to ask yourself this questionWhy did you cheat in the first place?
The answer is very obvious that some of your needs were not being
met...You were not fully satisfied with your relationship...There was
something missing and that's why you did what you did.
Therefore before you think about getting back together you must make up
your mind.....Maybe you just want to get back because that's what you feel
is the right thing to do right now....Maybe you are seeking significance....Or

19

you just need emotional revenge.
But it's better that you think about it twice since cheating on your partner
even once means you have already rejected them. Analyze the whole
situation and try to figure out whether it will harm or benefit you in the long
term. If you feel getting back together, is the best option then move on to
the next chapter and read on...

20

Chapter: 3
The Most Important Rule- "No contact"
This is where the rubber meets the road...
Trust me! The following lines you are about to read will be the most vital of
all...I hope you are paying close attention here.
Let me ask you a question...What happens if you try to put off a burning
flame using your bare hands? Well obviously, it is going to burn you.
RIGHT? But would it actually put off the flame? The answer is NO! But it
sure will give you enough burns, which might take months or even years to
heal.
Trying to contact your ex right after few days of the breakup is pretty much
like trying to put off a flame with bare hands...It would do nothing but cause
emotional pain to you.
The smart thing to do would be to let the fire burn till the time it runs out of
fuel....Which means wait till the time your ex is in the right emotional
state....But trust me it will not be within the next few days or even weeks.
I am asking you to do what I did...Trust me! This really works.
I want you "NOT" to initiate any sort of contact with your ex for at least 25
days or more...I did it for 25 days but you can make your own dead line.
Now let me explain something to you first...Getting your ex back would not
be as easy as getting them when you first met them. That was a time when
you knew nothing about her and she knew nothing about you.
Now they more or less know a lot about you...So using any sort of sneaky
or clever tactics wouldn’t get you too far. But this rule still works very well.
Now you might be wondering how will this "No contact rule" help you?

21

Well it will help you in more ways than you can possibly imagine. Here is
what it will do for you- Allows you to get into a stable emotional state and helps with the pain.
- Your ex would start missing you even if they don't want to and they would
start getting a strong desire to have you back.
- Your ex would start fearing that maybe they might lose you. Human
psychology is quite funny I would say...People don't value the things they
have no matter how precious or important as long as they know they have
them. But the moment they realize they are about to lose it all that's when
they value it more than ever before.
- You are rejecting them back by showing them you don't really care about
the breakup and you have already moved on. Here is when your ex would
start thinking was this all I meant to him? They would start feeling a sense
of rejection where they would get this feeling of loss of significance.
- It would instantly get them jealous. They might start fearing that you have
already found someone new....They would make up all negative
possibilities in their mind fearing that you have found someone new which
would drive them completely nuts.
- It will allow you to get out of the desperation zone and will give the control
back in your hands.
- It will give birth to a sense of insecurity in your ex's mind where they
would feel what you have been feeling all this time. This is where the
tables would be turned and you will be in position of control.
More or less, you are demonstrating all the standard signs of an attractive
person which would pull your ex back into your life again.
You are indirectly telling them- I have already moved on.
- I don't need your attention or approval.
- My world doesn't revolve around you.

22

- It's your loss not mine.
- I can and will find someone better than you.
- I am not thinking about you anymore.
A point to be noted here is that you should never tell your ex that you are
not going to contact them for the next few days...It would only work well
when your ex has no idea regarding your plans.
Now here is the hard part- How to survive these brutal 25 days?
Well let me be honest with you- For me it just wasn’t easy. Period!
I constantly fought with myself day in and day out. There were times when
I felt lonely...Sad...Depressed. There were times when I just wanted to pick
that phone up and call her...There were times when I felt like spying on her
to see what she is really doing.
You see had I done any such things it would have been the end of the road
for me. But I managed some how.
But here is the good news...
You don't have to go through all the hard work. During my struggle, I came
up with certain techniques, which would not only help you control your
emotions but would give you the ultimate peace of mind almost instantly.
Move on to the next chapter and see how it's done...

23

Chapter: 4
Putting it All Into Action..."The Instant Shift
Technique"

Well you know what to do now but the question is "HOW"?
The day I decided to put the "No contact rule" into action, I thought it
wouldn't be too difficult but within the very first hour of implementation I felt
this strong inner urge, to call her up...I had this small inner battle going on
for a few minutes before something suddenly caught my attention.
There was a loud noise outside my apartment and I rushed to the balcony
to see what’s really going on. There was an accident at the corner of the
street....I really couldn’t see what was going on but for the next 30 minutes
or so I was totally immersed in trying to find out what happened.
Eventually I found out that this car rammed into a bike rider...Luckily no
one was seriously injured...But that's not the point here.
Did you notice what I noticed?
Well no prizes for guessing. During those 30 minutes, I had no thoughts of
my ex...Heck I didn't even know she existed.
So what is the big secret here? Well in simple terms, what we focus on
mostly tends to grow and eventually determines the way we feel.
I really wanted to put my own thoughts into observation. So I took out a
pen and a paper and started writing what I think about at most times of the
day. I would report a set of thoughts every half an hour just to get an
accurate analysis.
To my surprise...The only thing I was focusing on throughout the day was

24

my ex....
And how bad the breakup was....
How awful my life is going to be from now on....
Man I miss her so much....
She must be out with some other guy right now (This one got me real
depressed within seconds)....
And this is probably what you have been doing all this time. So let me
present to you my secret technique, which got me out of all this mental
torture.
I call it the "Instant Shift Technique".
What you really have to do is whenever you feel that you are thinking
about your ex or anything related to your ex...Shift your focus to something
else within the very first 10 seconds.
Don't wait...Don’t delay...Don’t make Excuses. Just do it!
And yes 10 seconds is the ultimate deadline. If you can't think of
something in the first 10 seconds then try again...Keep doing it till the time
you find something else to focus on.
I would say anything would do but the thoughts about your ex or anything,
which reminds you of your ex.
But people often say that they don't consciously choose their thoughts...It
just happens to them. Well I have a great solution for this too.
Focus on the way you are feeling right now...Are you feeling good or bad?
Happy or sad? Up or down? Positive or Negative?
If you are feeling good, happy, up and positive then you are thinking the
right things...But if you are feeling sad, down and depressed then your
thoughts are not in the right order. During this situation, you must instantly
apply the "Instant Shift technique".

25

Here is a list of things you should focus on (None of these should involve
your ex)(1) An event in the past where you felt completely unstoppable. Re-live
that moment and feel the feelings.
(2) A day in the past where you just couldn’t stop laughing.
(3) Make a list of things you are thankful for. You might think that there is
nothing to thank for at the moment...But if this is what you are thinking then
you are on the wrong track again. We all have something to be thankful
for...Just look around and you will find many things.
(4) Get up and start dancing. Well this might seem a bit silly but let me tell
you it really puts you in the right mood instantly.
But this is just a small list...I am sure you have a bigger one and you get
the idea of what I mean though.
But this is not it...Just like a to-do list there is a not-to-do list as well...
Here are the things you must not do(1) Checking your E-mail 100 times a day expecting a response from your
ex.
(2) Going on their Myspace, Facebook or any other online profile your ex
has trying to see how big their friends list is now.
(3) Keeping things around you that remind you of your ex. I would say get
rid of anything and everything which reminds you of him as fast as
possible.
You will struggle with this for the first few days...Let me give you a very
logical reason why that happens...
Many books of psychology state that human beings have two minds- The
conscious and the subconscious.

26

Our conscious mind is our "awareness"...Whatever we do right now would
be controlled by our conscious mind. This is the mind we have complete
control over.
And then there is the subconscious mind...This is more like a database of
all the experiences we have had throughout our life. The subconscious
mind takes in everything may it be positive or negative...Healthy or
harmful...Good or bad. It's all in there.
Whatever is in your subconscious mind...would be played back to you
randomly from time to time...For example- When you wake up early
morning with a dark cloud of negative emotions...Feeling absolutely
awful...Do you feel you consciously chose it?
Does it mean you went to bed wishing and hoping that you want to feel
awful the very next morning? Absolutely not!
It's your subconscious mind in action...It is coming up with random
thoughts either good or bad which are determining your feelings. And the
fact is that it mostly comes up with the things you always consciously think
about most of the times.
Therefore, with time you have trained your subconscious mind to think
about certain things.
It's like a muscle...The more you train it the stronger it gets.
So when you constantly keep on thinking about your ex day in and day
out...You are programming your subconscious mind to do the same.
Have you ever been in a situation where you consciously wanted to do
something but felt this strong emotional block where you just couldn’t do it?
Although you knew, it was the right thing to do at that moment but you just
couldn't do it? Well that's where your subconscious is controlling you
again.
Your job should be to train your subconscious mind into focusing on the
things you want to focus on. And that's where my "Instant Shift Technique"
really helps. By shifting your focus from what you don't want towards what

27

you do want over the next few days would program your subconscious into
thinking positive things, which would eventually get you the desired
outcome.
But one thing you must understand is that if you are not working towards
what you want...Your subconscious is already working towards getting
things that you don't want.
The concept is simple- Either you control it or it controls you. The choice is
yours...
Once you apply the "Instant shift technique”, you will have to follow through
with it till the time you feel better and don't experience any breakup pains.
You will realize that the intensity of your pains will decrease with each day
as long as you stay on track with this technique....You will get to a point
where you would not feel any pains anymore.
There will be times when you might get stuck but during those phases, you
must ensure you ask yourself the right questions. Asking yourself the right
questions is the best possible way to get unstuck and be back on track
again.
Whenever you feel you are stuck and can't seem to get this technique into
action you must ask yourself the following questionsQ 1- What will I lose if I don't do this now?
Example answer- I might never see my ex ever again...Life is short and I
might end up wasting too many years sulking over the breakup.
Q 2- Will thinking about my ex right now help me in any way?
Example answer- No! It will only add further pain, which would grow with
time.
Q 3- What will I gain by taking action now?
Example answer- Possibly your ex. I will be able to get over all the pain
and would live life the way I want to live it.

28

It would be better to write them down instead of just going over them in
your mind....That way you can easily recap whenever you are going
through an emotional block.
You should stop dabbling with half measures and get this area handled
once and for all...You better do it right now! Yes...Now means now.
Seriously! Trust me on this one. If you are not going to do it now...you will
never do it at all.
Martin Luther quotes this in one of his very famous sayings...He said"How soon not now becomes never".
Just remember that the more you delay the more you are training your
subconscious mind to make you feel awful each and every second of the
day.

End of Free Chapters

29

Get The FULL VERSION Now!

1

The Fat-Burning Kitchen:
Your 24-Hour Diet Transformation to Make
Your Body a Fat-Burning Machine
By Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
& Catherine Ebeling – RN, BSN

DISCLAIMER: The information provided by this Web Site or this company is not a substitute for a face-to-face consultation
with your physician, and should not be construed as individual medical advice. If a condition persists, please contact your
physician. The testimonials on this Web Site are individual cases and do not guarantee that you will get the same results.
This site is provided for personal and informational purposes only. This site is not to be construed as any attempt to either
prescribe or practice medicine. Neither is the site to be understood as putting forth any cure for any type of acute or chronic
health problem. You should always consult with a competent, fully licensed medical professional when making any decision
regarding your health. The owners of this site will use reasonable efforts to include up-to-date and accurate information on
this Internet site, but make no representations, warranties, or assurances as to the accuracy, currency, or completeness of
the information provided. The owners of this site shall not be liable for any damages or injury resulting from your access to, or
inability to access, this Internet site, or from your reliance upon any information provided on this site.

2

TABLE OF CONTENTS

PART ONE
Start the cleanout!

IMPORTANT INTRO – PLEASE READ FIRST

5

CHAPTER 1
Foods made with refined flour and corn products

10

CHAPTER 2
Food and drinks containing high fructose corn syrup

15

CHAPTER 3
Margarines, vegetable oils, trans fats, Crisco

19

CHAPTER 4
Artificial Sweeteners—Splenda, NutraSweet, Saccharin

24

CHAPTER 5
Commercial Pasteurized Dairy

31

CHAPTER 6
Commercially raised meats; farm-raised fish

36

CHAPTER 7
Soy Products—Soymilk, tofu, TVP

43

CHAPTER 8
Sports/Energy Drinks

47

CHAPTER 9
Energy Bars

51

CHAPTER 10
Processed Foods, Weight-loss meals, Diet Snacks, and Diet Desserts

55

PART TWO
How to Stock Your Fat-Burning Kitchen
CHAPTER 11
High quality protein-grass fed beef or bison, wild caught fish,
free-range chicken, whole (free-range) eggs

59

3

CHAPTER 12
Raw dairy milk and cheese

69

CHAPTER 13
Grass fed dairy butter, coconut oil, lard

73

CHAPTER 14
Nuts-Almonds, pecans, walnuts, pistachios, brazil nuts, cashews,
macadamia nuts

76

CHAPTER 15
Avocados

79

CHAPTER 16
Organic berries

80

CHAPTER 17
Organic dark green leafy vegetables

82

CHAPTER 18
Healthy Sweeteners: Real Maple Syrup, Raw honey, Stevia

85

CHAPTER 19
Healthy REAL Food Energy Bars

89

CHAPTER 20
Dark Chocolate

91

CHAPTER 21
Green tea, oolong, black, mate, herb teas

93

CHAPTER 22
Items to Keep in Your Kitchen

96

CHAPTER 23
The Transformation Has Begun!

102

SPECIAL BONUS SECTION:
The Advanced Nutritional Fat-Burning Blueprint: The 23-Day
Accelerated Fat Loss Plan

103

4

Important Intro – Please Read First!
I‘m going to start this book by telling you something that may surprise you… especially for
a nutrition book – You can officially STOP counting calories or obsessing over calories at
all!
I know that sounds crazy, because it‘s true that calories consumed vs. calories expended
over a specific time period is what ultimately controls whether you gain weight or lose
weight.
However, not only is counting calories horribly inaccurate (studies show that the majority of
people massively underestimate their caloric intake when asked to count calories), but I‘m
also going to show you why counting calories is pointless once you understand and
implement one major nutrition concept.
This principle is so often overlooked by dieticians, nutritionists, doctors, and other health
―experts‖ who base their recommendations on such a ridiculous ―food pyramid‖, it‘s no
wonder that so many people are confused about nutrition.
In fact, this one major nutrition principle I‘m about to tell you is actually THE most
important concept you‘ll ever need to know regarding how to eat in order to obtain great
health and a lean body.
And this principle is -- the Nutrient Density of your food intake!
That‘s right… nutrient density makes calorie counting obsolete. We‘re talking about a
micronutrient density here and not macronutrient density. If virtually all of the food you eat
every single day is comprised of super-high micro nutrient density, then your body
automatically obtains all of the nutrition it needs and therefore automatically regulates your
appetite and calorie intake without you having to struggle and restrict yourself to control
how many calories you eat.
Now before you think that high nutrient density only means fruits and vegetables, think
again! You‘ll see throughout this book that high nutrient density can also include lots of
fatty foods that you may have falsely believed were ―bad for you‖, such as whole eggs,
certain types of meats, nuts, nut butters, certain oils, butter, and so on.
Think about it for a second – If you eat foods each day that are high in calories but low in
nutrients such as pasta, cakes, cookies, crackers, etc. (high caloric density, low nutrient
density), then your body will be craving additional food, despite the fact that you may have
already eaten more than your daily caloric maintenance balance for weight maintenance vs.
weight gain.
On the other hand, if all of the foods you eat on a daily basis are super-high in nutrient
density, regardless of the caloric content of those foods, your body is automatically
adjusting your appetite and eliminating cravings based on it already obtaining much of the
5

nutrition it needs for the day. This aspect essentially forces your body to ―auto-adjust‖ your
appetite and you naturally fall within the exact calorie range that your body needs without
having to over-analyze or count calories.
In fact, eating a super-high nutrient density diet is so powerful, that extreme distance
athletes that burn massive amounts of calories each day through excessive exercise may
actually need to focus on consuming a
portion of their diet as lower nutrient density
foods such as breads and pasta and other
calorically-dense but low-nutrient foods to
avoid massive weight loss. The reason for
this is that if an extreme distance athlete
focuses too much of their diet on super-high
nutrient density foods, their appetite may be diminished before they actually have eaten
enough calories to sustain their massive calorie needs, and excessive weight loss may occur.
Now since most of us are not extreme distance athletes, that just shows you the power of
eating a super-high nutrient dense diet and how this can automatically control your appetite,
eliminate cravings, and put you on the road to a lean healthy body for life.
We‘re going to show you in this book all of the low-nutrient foods that you need to avoid
and get rid of, as well as some of the foods you may have been deceived by food companies
into falsely believing are ―healthy‖. In addition, we‘re also going to show you all of the
countless amazingly delicious options you have for healthy foods that are nutrient dense and
can help to bring you closer to your goals. And I guarantee that we‘re going to show you
plenty of foods that you thought were unhealthy that can actually help you get leaner and
healthier, including some tasty foods you‘ve been lead to believe are off limits!
We‘re going to dig into the truth about cholesterol, saturated fats, omega-3‘s and omega-6‘s,
fiber, protein, hormones, plant foods vs. animal foods, and tons of info that may shock you
about what‘s actually in the food you buy at grocery stores or restaurants.
Make sure you read this book from front to back and don‘t skip around, because you don‘t
want to miss out on any of the details.
The Processing of Foods
Another major aspect of the foods that you eat and how they affect your health and body fat
levels is the processing of foods. We can make the generalized statement that it is the
processing of foods that truly controls how our bodies‘ react to the food we eat.
With all of the macronutrient debate in recent years over what type of ―diet‖ is best for us
(low-carb, low-fat, no-carb, high protein, vegetarian, etc, etc), you‘ve got to realize that they
are ALL WRONG! That‘s right… If you study historical dietary patterns of ancestral
humans in almost any culture around the world, the one aspect that was similar that
accounted for the health benefits was that the foods were unprocessed natural foods.
Whether a diet was high in protein, high in fat, high in carbs, low in carbs, etc, etc doesn‘t
6

seem to matter that much, as long as the diet was made up of natural unprocessed foods
eaten as close as possible to how they are found in nature.
We gain weight and get fat when more calories are eaten on a regular basis than our bodies
need to meet daily energy demands. When excess calories get stored as fat, it is the body's
way of an evolutionary response from the hunter-gatherer days when food was less plentiful
and people had to put out a great effort just to survive.
Way back when, people who were able to store food in the form of fat were more likely to
survive and reproduce during times of scarcity. Because of this advantage, we still have that
built in urge to eat a lot of food when it is available, and some more than others. And
believe me, there is a lot of food--or junk that is available to us everywhere we turn these
days!
In spite of being able to store body fat efficiently, ancestral humans were rarely obese as
they had to work hard just to eat and in the process burned up whatever calories they
consumed.
The huge agricultural and technological changes of the past several thousand years have
made food extremely easy to obtain and evolution has not been able to keep pace in the
short time span. We no longer have to spend our days hunting and searching out food, there
is an abundance everywhere we look, and most of it is not what we historically ate in nature
(humans never until recent decades ate 70% of our calories derived from grains and soy
products as is currently the case with the modern western diet).
While the reasons we gain weight are numerous, there are some primary reasons for the
excess fat that we carry around. If we remove the food that causes fat storage, and erase a
big part of the temptation to eat overly processed fattening foods, we should be on our way
to making over our kitchens, and transforming our bodies into lean, energetic machines.
Our bodies, since the days of cavemen, were made to function best on whole, unprocessed
foods, good quality proteins, healthy fats, and fruits and vegetables. If we can get back to a
diet as close as possible to our ancestors, we will have the lean, strong bodies that we strive
for.
Not only will we see stronger, leaner bodies, but many of the modern diseases will begin to
fade away: irritability, depression, ADD, arthritis, high blood sugar/type 2 diabetes, irritable
bowel syndrome, and on and on. All are connected to inflammation and the Standard
American Diet (S.A.D.) of processed junk.
We have been duped into believing that instant, fast, pre-made foods will somehow make us
thin and healthy. If you check out your grocery store frozen food isle, you will often see
overweight people purchasing what they think are ―diet dinners‖. Nothing could be further
from the truth! Processed diet dinners are chock full of preservatives, high fructose corn
syrup, processed flours, synthetic fillers, soy protein, and the worst kind of fats. These foods
will cause inflammation, stimulate the insulin response--i.e., store fat, and do nothing for
you nutritionally. What‘s more, you will GAIN weight from eating this kind of junk!
7

The media has fooled us into thinking we need lots and lots of carbohydrates if we follow
the food pyramid. In response America has loaded up on the processed carbs and packed on
the pounds. Even so-called ―health foods‖ are often not what our bodies recognize as good
nutrition or fuel. And forget fat-free (loaded with sugar and starchy refined carbs instead)
and sugar-free! This stuff is poison and fat storing fuel.
Forget fast and convenient diet foods! They take years off your
life by stoking the fires of inflammation which leads to obesity,
heart disease, cancer and diabetes to name just a few things, not
to mention screwing up your body‘s metabolism and making it
increasingly difficult to lose fat from your frame. If you want
healthy and clean ―diet food‖ pick up a raw apple, some
unprocessed nuts, some (nitrate and corn syrup free) grass-fed
beef jerky, and nibble away to your heart‘s content. We need to
get back to REAL food and eating like our lean, strong
ancestors.

8

PART ONE
Start the Kitchen Cleanout!
Here‘s a typical list of ―food‖ that the average person trying to lose weight may have on
hand. Check out your cabinets and see if any of this fat-fuel is lurking in your kitchen:
 Slim-fast shakes-far from healthy, they're actually loaded with high fructose corn syrup,
hydrogenated oils, and a bunch of other chemicals that will add fat to your body, not aid
in weight loss.
 Fat Free Rice Cakes-they really are nothing but pure refined starch with zero fiber, which
breaks down immediately into sugar in your body, spiking insulin and promoting fat
storage.
 Protein/Energy bars-isolated soy protein (virtually unusable by your body), hydrogenated
oils, high fructose corn syrup and artificial preservatives. Basically a candy bar in a
deceiving package. Toss quickly into the nearest trash can!
 Reduced Sugar Desserts loaded with artificial sweeteners that trick your brain, and
trigger hunger, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines
long. Nothing at all good in there. It‘s a mad scientist‘s experiment gone awry!
 Diet soda-loaded with artificial sweeteners that such as NutraSweet or Splenda that do
more harm than good, raise the insulin levels in your body and cause you to be hungry
and store fat. Diet? I hardly think so!
 Chips, crackers, and cookies-loaded with hydrogenated (read, ―heart attack in a box‖)
fats, inflammatory processed omega-6 oils, and processed flours. High carb foods that
add weight gain almost instantly!
 Refined vegetable oils such as canola oil, corn oil, soybean oil, sunflower oil, safflower
oil, or (God forbid!) Crisco, for cooking and salad dressings-these are composed highly
of oxidized omega 6 fatty acids, which lead to inflammation, heart disease, weight gain
and fat around the midsection.
 Sugary cereals-Advertised as healthy and high fiber; these cereals are loaded with sugar,
and refined fat-factory grains such as corn, soybean flour and wheat. They will make you
hungrier, spike your blood sugar and increase your insulin response, thus putting your
body into a fat-storing mode.

9

CHAPTER ONE
Food Made With Refined Flour—Pasta, cookies, crackers, bread, etc.
Ancestral humans didn't eat grains; at least nowhere close to the form we eat today.
According to well renowned nutrition author Michael Pollan, and his amazing book called
In Defense of Food, humankind has historically consumed approximately 80,000 different
species of edible plants, animals, and fungi, and approximately 3,000 of those have been
widespread foods of the human diet.
Now get ready for a shocking and appalling statistic...
Currently, the average adult eating a typical modern western diet in countries such as the
US, Canada, Australia, etc consumes approximately 67% of their total caloric intake from
only 3 foods -- CORN, SOY, AND WHEAT (and their derivatives such as corn syrup, corn
oil, soybean oil, wheat flour, etc).
What would be considered a reasonably healthy amount of corn, soy, and wheat in the
human diet? Based on 10's of thousands of years of human history, and what the natural
diet of our ancestors was (indicating what our digestive systems are still programmed to
process), this would probably be in the range of about 1% to 5% MAX of our total calories
from corn, soy, and wheat.
It‘s no wonder then that grains are responsible for weight gain, high blood sugar,
inflammation, and degenerative disease. In the 1970‘s, the average American ate 85 pounds
of flour, 84 pounds of sweeteners, 8 pounds of fried potatoes, and 39 pounds of cooking oil.
Even then, not so good. Fast forward to the nineties…
By 1997, each of us was consuming 122 pounds of flour, 105 pounds of sugar or other
sweeteners, 20 pounds of fried potatoes, and 50
pounds of vegetable cooking oils. That's almost a
pound of knowingly bad-for-you foods per day! And
that doesn‘t count a whole lot of other junk food…but
clearly, the reason many are overweight or obese
today. And today, flours are more refined than ever,
missing fiber and essential nutrients. The other
problem with excess grains in our diet – antinutrients
and gluten, both of which and be gut irritants, causing
chronic inflammation, digestive issues, and auto-immune diseases in bad cases.
Processed white flour (alias "enriched wheat flour" or "wheat flour") is missing the two
most nutritious and fiber-rich parts of the seed: the outside bran layer and the germ
(embryo).
Eating a high starch grain-based diet will make you feel fatigued, malnourished,
constipated, jumpy, irritable, depressed, and vulnerable to chronic illness. And,
10

refined/bleached wheat and corn flour fuels high blood sugar levels. High blood sugar leads
to insulin release, fat storage, and increased hunger and cravings.
The more grain-based foods a person eats, the more insulin must be produced to manage the
fast digesting carbohydrates. This leads to insulin resistance, type 2 diabetes, and weight
gain. The refined carbohydrates turn to glucose very quickly once in our systems,
stimulating the body to produce insulin. A vicious cycle occurs: insulin promotes the storage
of fat, making way for rapid weight gain and elevated triglyceride levels, inflammation and
atherosclerosis, type 2 diabetes, and heart disease.
"Enriched flour," is very misleading, because only four vitamins and minerals are typically
added back, compared to the 15 nutrients and essential parts of the grain that are removed,
along with most of the fiber and other beneficial substances such as antioxidants that are
removed.
Eating wheat can cause one to feel lethargic, foggy, groggy, puffy and bloated, and irritable.
Many would never connect these symptoms with eating grains; but weight gain, emotional,
physical, and mental symptoms are fairly frequent with gluten sensitivity. Gluten is the
protein portion of wheat, rye and barley. It is so widespread in standard processed food
today; it is very hard to escape. Unfortunately gluten sensitivity is on the rise (notice the
―gluten free‖ sections at the grocery store?) and it can cause a host of problems. Best to
avoid processed flours altogether!
The American food supply is also heavily based on corn. Bumper crops of corn and
government subsidies help to keep corn prices low, which in turn helps to keep many of the
cheap junk foods we buy at the store low-priced.
Contrary to popular belief, corn is a grain, not a vegetable, and is really not appropriate as a
dietary staple for several reasons— the antinutrients, the inflammatory aspect of excess
omega-6 fats, and the blood sugar disrupting nature of corn products.
When civilizations such as the Mayans and Native Americans changed their diet to a cornbased one, rates of anemia, arthritis, rickets, and osteoporosis skyrocketed.
Our bodies were not made to exist on such a high quantity of grain-based foods. This
evidence shows up in the archeological records of our ancestors. When archaeologists
looked at skeletons of native Americans in burial mounds in the Midwest who ate corn as
their primary staple, there was a 50% increase in malnutrition, four times as much incidence
of iron-deficiency, and three times as much infectious disease, compared to the more huntergather ancestors who primarily ate meats and fruits and veggies as opposed to grains.
Keep in mind that we are not just talking about corn-on-the-cob (sweet corn) here… we are
also talking about corn cereals, corn chips, and other modern corn-based foods that are
promoted by food companies as ―healthy‖. There are several reasons researchers give for the
nutritional problems and the weight gain caused by a corn-dominated diet:

11

 Corn contains lots of fast-digesting starches and sugar, which raises insulin levels, causes
you to be hungrier and causes your body to store calories as fat. Don‘t be mistaken, just
because corn does not taste obviously sweet, doesn‘t mean it isn‘t full of sugars. Once
eaten, your body quickly turns corn products into sugar. Even the starches in corn
products can be broken down quickly by your body spiking your blood sugar levels, and
causing cravings for more carbohydrate-based foods.
 Corn is also a poor source of protein, usually deficient in 3 of the 8 essential amino acids:
lysine, isoleucine, and tryptophan. The essential amino acids are so-named because they
must be obtained from the diet, since the body is unable to manufacture them.
 Corn contains a high amount of phytate (which is one antinutrient), a chemical that binds
to iron and inhibits its absorption by the body. So, consequently, a diet high in phytate
can make people more likely to have iron-deficiency anemia and fatigue. Phytate is also
a nutrient blocker and inhibits other vitamins and minerals from being utilized.
 Corn is a poor source of certain minerals such as calcium and some vitamins such as
niacin (B3). Deficiencies of niacin can result in a condition known as Pellagra, which is
common in civilizations that eat a lot of corn. It can cause a variety of symptoms such as
dermatitis, diarrhea, and depression. Since we are now a nation of corn-eaters, it
wouldn‘t be surprising that this is more common here than we realize.
 Corn oils are also used in most processed foods (along with soybean oils). Both corn oil
and soybean oil are excessively high in inflammatory omega-6 fats and low in antiinflammatory omega-3 fats. This throws the delicate balance of omega-6 to omega-3 in
your body out of whack and can cause degenerative diseases and weight gain over time.
In addition, corn oil and soybean oil are highly refined with high heat and solvents,
which oxidizes and damages the fragile polyunsaturated oils, and makes them even more
inflammatory when you ingest them in processed foods.
It's not just people who eat too much corn based foods. A large amount of the nation's corn
crop ends up feeding commercially raised cattle, which are cheaply fattened on corn and
other grains before slaughter. Beef from corn-fattened cattle also has much higher ratios of
inflammatory omega-6 fatty acids than healthier grass fed beef which contains higher ratios
of anti-inflammatory omega-3 fatty acids. Most meat in supermarkets comes from grain-fed
animals and not healthy grass fed animals.
Because corn and other grains are an unnatural diet and difficult to digest, cattle raised on
corn develop higher stomach acidity, which is a breeding ground for the dangerous E. coli
O157:H7, the deadly strain of the bacteria.
While eliminating refined grains such as corn and wheat (yes, it seems they are in
everything!) can seem a very daunting task, the reward is a return to wonderful health,
sparkling eyes, clear skin, clear thinking, weight loss as the body is once again able to
extract appropriate nutrients from food, and a resolution of nutritional deficiencies from the

12

lack of absorption. Once you commit to eating a diet of whole and natural foods, you will
begin to eliminate a large amount of these grains.
Although many grocery stores, health foods stores, and online companies are now offering a
wide selection of wheat-free/gluten-free foods including breads, bagels, cookies, cake
mixes, doughnuts, etc; it is best to avoid these as much as possible. While they are made
without wheat, they still contain other refined and process grains and wheat substitutes such
as tapioca flour and corn flour. Best thing to do is avoid grains--especially wheat and corn-fully. Substituting another processed grain may bring about a small improvement, but not
the drastic improvement necessary.
Try at least 2 weeks with no grain products at all. I guarantee you will see some drastic
improvements in your weight and general outlook! This is easier than you may think… For
example, instead of having pasta with sauce and meat for dinner, instead have just grass-fed
meat, sauce, and veggies topped with parmesan cheese. It‘s delicious and no grains! Check
out some of the healthy grass-fed meats and grass-fed sausages from one of my favorite
grass-fed meat sites:
www.healthygrassfed.2ya.com
Another example would be breakfast… instead of cereals, bagels, or muffins, try to base
most of your breakfasts on cage-free organic whole eggs with lots of veggies and perhaps
some bison sausage or other nitrate/nitrite-free turkey or chicken sausage. If you're very
active and need a little more carbs with your breakfast, instead of grains, a small piece of
fruit or some tea with a little bit of raw honey can be great additions to the egg/veggies
based breakfast.. This is a delicious and satisfying breakfast that will control your blood
sugar, balance your hormones, and eliminate the antinutrients found in most grains. Those
are just a couple examples, but I think you get the point of how easy this can be.
I know it may not be realistic for everybody to give up grains fully, so the most realistic
plan for many people is to only eat grain based foods (bread, pasta, cereals, etc) on their one
cheat day each week, and save 6 days per week to be grain-free. Your body with thank you!

13

REFINED FLOUR FOODS TO AVOID
 White bread, rolls, buns, muffins
 Cookies
 Crackers
 Enriched flour pasta
 Cakes, cake mix
 Cereal made with refined flour (even ―whole grains‖ should only be an occasional treat)
 Pre-made, packaged gravies, sauces
 Pre-packaged macaroni and cheese
 Instant noodle cups, ramen noodles
 Pre-made dinners with pasta
 White flour for baking
 Corn chips; Doritos, Fritos, Sun Chips
 Corn tortillas
 Corn cereals—especially the refined, sweetened ones
 Anything with corn as one of the main ingredients

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CHAPTER 2
High Fructose Corn Syrup—Soda, Fruit Drinks, Ketchup, Salad Dressings, etc.
One of the many other uses of corn is the low-cost sweetener, high-fructose corn syrup.
Production of high-fructose corn syrup has increased some 4,000 % since 1973, and the
syrup now rivals sugar as America's most common sweetener.
The average American now consumes a whopping 42 pounds of high-fructose corn syrup
each year, according to U. S. Department of Agriculture data. That's an extra 75,281 calories
per year per person! And if you look at that in terms of pounds (approx. 3500 calories = 1
pound), you are looking at gaining an extra 22 pounds a year. The bulk of that comes via
soda, energy drinks, and juice drinks.
Teenagers typically get 15 to 20 teaspoons per day of
added sugars from high-fructose corn syrup—just
from drinking soft drinks! Another study shows that
soft drinks have replaced milk as a dietary staple and
have become the third-most-common breakfast food.
Starting the day with a sugar high leads to a crash in
about 2 hours and causes more hunger, and weight
gain. No wonder so many teens are overweight!
If the average American could cut just one soft drink
or sugared water drink a day they would
immediately cut out 10 pounds a year! Corn syrup is
the most common sweetener in those drinks.
In 2009, approximately 25 percent of the average American‘s caloric intake comes from
sugars—mostly high fructose corn syrup! That‘s 25% of the diet filled with not only empty,
but also harmful calories!
The next time you‘re at the supermarket, pick up five totally different kinds of bottled drinks
— including juices and energy or sport waters — and read the label. You may be shocked to
see that the first or second ingredient will be almost always be high fructose corn syrup or
HFCS.
Now for a real education: look at the labels of other items in which you would never expect
to find any sweeteners, like ketchup, tomato sauce, soup, cereal, and crackers. HCFS is
everywhere; in one day it is entirely possible that 80% of the processed food you consume is
chock–full of HFCS. Is it any wonder there is so much obesity in the US? That‘s why it‘s
best to simply avoid ALL processed foods and only buy 1-ingredient whole foods such as
eggs, nuts, seeds, meats, fruits, and veggies.
What is high fructose corn syrup? High Fructose corn syrup not a natural product like you
may have been led to believe, but chemically altered by enzymatic processes to yield a
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different balance of sugars than that found in ordinary corn syrup (not that ordinary corn
syrup is healthy either!). That chemical alteration changes the extracted corn syrup from a
compound that is mainly glucose (a simple sugar) to around 42–55% fructose (though some
can range as high as 90% fructose), with the remainder being glucose and other sugars.
A study in 2004 reported in the American Journal of Clinical Nutrition cites the increase in
consumption of HFCS to be 4000% between 1970 and 1990! This is way higher than any
other increase of any other food or food group. Too bad we haven‘t increased our intake of
fruits and vegetables by that amount—our country would be in far better health—and much
slimmer!
In studying this increase — and the nearly corresponding increase in obesity in the US —
these researchers took into account the differences in the way the body responds to different
sorts of sugars and their effects on the body.
Fructose is converted to fat in the body more easily than any other sugar. This may be one
of the most common reasons Americans continue to gain weight so fast. Besides the rise in
blood sugar and the resulting rise in insulin, fructose raises serum triglycerides (a major
factor in heart attacks) significantly. Fructose is not easily digested either.
There is another difference between fructose and table sugar metabolism. Glucose enters the
cells through the action of insulin; fructose enters the cells through a totally separate action,
which does not depend on insulin.
Regular sugar provides a feeling of satisfaction, which signals to the brain to stop eating.
Fructose does not provide a feeling of satiety, because it is not transported into the brain.
Once inside the cells, fructose forms triglycerides more efficiently than does glucose. This
means that fructose will convert to fatty compounds in the blood, which are then stored
easily in the body as fat.
It seems very obvious, but high fructose corn syrup is largely responsible for the big jump
obesity and other obesity-related health issues, namely heart disease, insulin resistance and
diabetes.
High fructose corn syrup almost always comes from genetically modified corn, which is full
of its own well-documented side effects and health concerns. Scientists have found that
animals fed genetically modified (GM) corn developed extensive health problems in the
blood, kidneys and liver. Humans eating genetically modified corn may also be at risk for
health issues, but that is still controversial and lacks long term testing.
We have all heard about the dangers of ingesting mercury. Mercury acts as a poison to your
brain and nervous system. It is especially dangerous for pregnant women and small children,
whose brains are still developing. Even in low doses, mercury can interfere with brain
development, memory and learning ability.
In adults, mercury poisoning can be a serious risk as well, and has been linked to

16

Alzheimer‘s, dementia, fertility problems, memory and vision loss, and trouble with blood
pressure regulation. It can also cause extreme fatigue and neuro-muscular dysfunction.
Other studies show that mercury in your central nervous system (CNS) causes
psychological, neurological, and immunological problems.
More than half of tested samples of high-fructose corn syrup (HFCS) contain mercury.
Although the makers of HFCS like to claim that it‘s natural, HFCS is a highly refined
product that would never exist in nature. Converting corn to HFCS is a very extensive
process, and mercury is used in the production of the HFCS.
You can avoid it if you focus your diet on whole healthy, natural foods. If you do purchase
any processed foods, make sure you read the label … and put it back on the shelf if it lists
high-fructose corn syrup as an ingredient -- especially if it‘s the first or second highest
labeled ingredient. Keep looking, food companies are starting to realize the general public‘s
growing distaste for HFCS and are beginning to use sugar again, and even the natural (better
for you) low-calorie sweetener, stevia.

17

FOODS WITH HIGH FRUCTOSE CORN SYRUP TO AVOID
 Any kind of soda (Coke, Pepsi, 7-up, Dr. Pepper, etc.)
 Flavored drinks or juices
 Lemonade
 Sports drinks that are sweetened.
 Applesauce, fruit cocktail, canned fruits that don‘t say 100% fruit
 Barbeque sauces, ketchup, steak sauce
 Alcoholic drink mixes (like margarita mix, etc)
 Puddings, Jell-O, yogurt
 Ice cream products
 Premade cakes, desserts
 Kid‘s juice box drinks
 Candy
 Cereal
 Syrup other than pure 100% maple syrup
 Granola bars
 Anything pre-made and pre-packaged most likely has corn syrup or HFCS in it

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CHAPTER 3
Margarines, Vegetable Oils, Trans Fats
We have all been told that we should avoid fat. The fact is, the right fats can make you
leaner. Eating the wrong kinds of fat will not only make you fat but contribute to a variety
of other diseases and health issues, as well as premature aging. Contrary to popular belief,
unhealthy fats are mostly trans fats and vegetable oils --not cholesterol and saturated fats, as
we have been led to believe.
Trans fats and refined vegetable oils are finally starting to get notice for being the villains of
the health problems that they cause. It is these fats that are the primary contributors to
inflammation, cancer, heart disease and obesity; not cholesterol
and saturated fats.
Trans fats are not natural fats. They are vegetable oils artificially
transformed with hydrogen under high heat, pressure, and
chemicals. This makes an oil turn into something more like a solid
at room temperature. Food manufacturers use trans fats because
they increase the shelf life of foods, but they are highly destructive
in our bodies, causing disease.
Eating trans fats is known to change your cell membranes and
cause them to become brittle and unable to properly metabolize
nutrients and calories. Think about that internal damage next time you consider eating those
French fries, donuts, or fried chicken, and you are more likely to change your mind.
A healthy cell has a living, breathing membrane that transmits and utilizes nutrients
properly. When you think of a cell affected by trans fats, think of a cell with a hard shell
around it, instead of a healthy membrane. That shell actually smothers the cell, and causes
the cell to become dysfunctional; blocking proper metabolism, nutrition, and creating an
inability to respond to glucose. Inflammation in the body increases. This not only leads to
diseases like diabetes and heart disease, but alsoweight gain, and an inability to fight
infection and cancers.
In spite of the dangers of trans fats, they are still found in many processed and baked foods:
cookies, crackers, cake icing, snack chips, stick margarine and microwave popcorn, to name
just a few.Most of the trans fat in American‘s diet comes from commercially produced
partially or fully hydrogenated vegetable oil.
Margarine, and any kind of substitute-butter spread, and Crisco and other solid shortenings
are examples of trans fats. Butter is far better to eat than these artificial unhealthy
substitutes. In fact, butter can actually be healthy, especially if it‘s grass-fed organic butter.
I have an article on my blog about how real grass-fed butter can actually HELP you to lose
fat.

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What about vegetable oils? Not so long ago, vegetable oil was thought to be a healthy
alternative to saturated fat. Polyunsaturated vegetable oils were touted as the healthy oils to
use over lard and animal fats. Keep in mind that the reason they were touted as ―healthy‖
has to do with how cheap vegetable oils are to produce and the heavy marketing budgets
behind the companies that push vegetable oils.
Oils like canola, corn, soybean, and sunflower have been pushed as the healthy substitutes
for more highly saturated fats. Sunflower oil and canola oils are still a popular choice for
cooking. However, research has painted a very different picture. These oils contribute to
inflammation in the body and upset the ratio of omega 3 fatty acids and omega 6 fatty acids.
Omega 3 fatty acids are the healthy fatty acids found in wild caught fish and grass fed
meats. Omega 6 fatty acids are found heavily in vegetable oils and trans fats.
While omega 6 fatty acids are essential to our diet, they are consumed in amounts that are
far too high for good health. Excess consumption of omega 6 oils leads to increased health
problems including inflammatory-related diseases that include autoimmune diseases and
cardiovascular disease.
The fats in our diet changed drastically in the early 1900‘s, when refined vegetable oil, a
major source of omega 6 fatty acids, entered the diet as margarine, and healthy omega 3
fatty acid food consumption in foods such as wild-caught fish, grass-fed beef, wild game,
and green, leafy vegetables decreased. Our ancestors, the early hunter-gatherers, had a
dietary omega 6 to omega 3 ratio of 2:1 or 3:1. This ratio is now about 20:1 in North
America (and most modernized diets around the world) today.
Consuming large amounts of vegetable oils is damaging to the body, especially the
reproductive organs and the lungs, which have been sites for increases in cancer in the US.
Diets high in vegetable oils –especially hydrogenated vegetable oils, can cause irritability,
learning disabilities, liver toxicity,decreased immune function, mental and physical growth
problems in infants and children, increases in uric acid, abnormal fatty acid profiles in the
fat tissue; and they have been linked to mental decline (Alzheimer‘s and dementia) and
chromosomal damage because they accelerate aging.
Excess consumption of vegetable oils and trans fats is associated with weight gain, cancer,
heart disease and weight gain; excess use also interferes with the production of
prostaglandins (which are inflammatory chemicals in the body) leading to an a variety of
health issues ranging from autoimmune diseases to PMS. This inflammation leads to an
increased tendency to form blood clots, which leads to heart attacks and strokes, now at
epidemic levels in America. A 1994 study appearing in a leading medical journal showed
that almost three quarters of the fat in clogged arteries is unsaturated. The "artery clogging"
fats are not animal fats, but vegetable oils!
Vegetable oils are also more toxic when heated. One study reported that when these oils are
heated, they turn to a varnish-like substance in the intestines. Have you ever tried to clean a
pan with cooked-on vegetable oil? It‘s nearly impossible! Think of that happening inside
your body! And heating vegetable oils over and over again increases the toxicity even more.
Think of that the next time you eat french fries. That oil has been heated to a high heat many
times, making it more and more damaging to your insides!

20


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