The 3 Priority Ways to Drop Fat

  1. Low GI Foods
  2. Resistance Training
  3. Compound Exercises

1) Low Gi Foods

GI stands for Glycemic Index. This tells us whether a food raises blood glucose (sugars) quickly, moderately or slowly.

Different carbohydrates are digested and absorbed at different rates & GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.

You want a slow steady release of energy (sugar) from the foods you eat. So choosing low GI is the smarter choice – the energy will be released slower & provide energy for a longer period of time & will in turn cause less of an insulin response.

Insulin is the hormone of fat-storage & ageing. Control that & you control those two factors to a certain extent.

This is how foods are classified:

Low GI Medium GI High GI
0-55 56-69 70 or greater

Choose low to moderate GI foods & you will manage your blood sugar effectively. Portion sizes & timing do play a part but this is the most important element to consider.

I’ll show you how to put this into a meal plan & which foods are low – moderate GI at the end of this article.

2) Resistance Training

If you want to lose Fat-Weight you MUST LIFT WEIGHTS. Here’s why …

The more muscle you have the more calories you will burn. FACT. This is the way to guarantee control of your body-fat over time.

This doesn’t have to complicated. The first few sessions may be uncomfortable as you learn something new but then you will start to feel & Look great.

I coach this to all my clients & highly recommend you learn some simple moves, I’d be happy to help you out so check out my first step solution at the end of this article.

3) Compound Exercises

These are movements that involve more than one muscle group & move two or more joints.

An example of a compound movement is a bench press or a squat.

Isolation movements are single muscle group, single joint movmements, for example a bicep curl or a calf raise.

The more muscle fibres you recruit in an exercise routine the more muscle you will grow & more calories you will burn.

So a single arm bicep curl is not the best choice of exercise if fat loss is your goal. A squat, deadlift, dip, bench press, lat pulldown or a row are smarter choices.

Get the basics handled & then pick up other powerful tips & techniques as you develop. Watch a powerful fat loss solution I have for you at the end of this article.

Check out this short video (3min11) that will create a SURGE in Fat-Loss, Energy & Certainty… – CLICK HERE –

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Stress Chemically Affects Willpower…But….

Have you ever been totally on track with your diet & eating habits, happy about your overall diet & then get hit with a big bout of stress?

 

Maybe it’s work related, family related or just a combination of everything but suddenly your willpower to make healthy choices lessens until you no longer care to make those good decisions.

 

…In fact, you may even feel a bit rebellious – when stress is impacting you & there’s nothing you can do to eliminate the stress, eating poorly seems like a small (albeit inner-child serving) impulse to do one irresponsible thing in your day.

 

Here are some totally quick and realistic stress busters. Determine what yours are right now… Click Here

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Don’t worry.  Not only is it understandable from a human standpoint – but even new studies performed in Switzerland prove that even moderate stress led participants to choose food that they liked over food that was healthy.

 

 

 

 

The Big Why….

 

The study actually showed that there are neural pathways in the brain that influence a person’s desire for immediate gratification.

 

When stress is increased, the areas of the brain that help to control willpower are actually affected & the desire for immediate gratification increases.

 

According to Silvia Maier, a co-author of the study & doctoral candidate in neuroeconomics at the University of Zurich, “The findings show that self-control is mediated by a complex & distributed network in the brain.”

 

She outlined that any number of disturbances in any of these complex regions of the brain can weaken self-control.

 

 

Use These Logical Coaching Points To Decrease Your Stress And Increase Your Success – Click Here To Learn How

 

 

The Good News…

 

It’s not all your fault.  The point is that willpower is not 100% a production of your mind thinking through what’s going on & making choices.

 

There are actually chemicals in your body that are affected, particularly in times of stress – which help to weaken your resolve.

 

 

 

The Big “BUT”…

 

Then again, knowing that it is not 100% reliant on your own thought processes does not provide an excuse!

 

If anything, knowing that there are even more things affecting your willpower you need to be that much more dedicated to working against all of these factors & keeping yourself motivated, inspired & dedicated in any & all ways possible!

 

 

 

Motivation Techniques…
Below are some ideas on how to help stay motivated, particularly in times of stress:

 

  • Mater Mind Group: We all know it helps to talk through the stress, plan to meet for a walk or a workout at the gym while you talk about the issues and think through solutions.

 

  • Do anything & everything you can to eliminate or reduce the stress in your life – if there are areas that you’ve been avoiding (i.e. talking with a spouse, co-worker) tackle them head-on & get these conversations out of the way as quickly as possible so to reduce the stress as soon as possible.

 

 

  • Keep an eye out my new book which helps busy professionals find ways around their high-stake & stressful jobs to still get the body & results that they want: Coming Soon!

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

Dont Miss Out – Twenty Quick Questions That Could Make The Difference For You – Click Here

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

Stress may sabotage diet willpower: http://www.livescience.com/51756-stress-food-decisions-willpower.html

 

It Takes 3,500 Calories To Gain Or Lose A Pound

The Magic Number…

It takes 3,500 calories to lose a pound.

So all you need to do is skip eating & exercise until you reach 3,500 right?  Not quite.

Remember – if it was THAT easy…well, everyone could do it! When you begin on your journey to creating a physically better you, a number of factors need to be considered.

Indeed caloric intake is instrumental in creating an initial step to a healthier you. What type of calorie & when you consume that calorie are also important elements to consider.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

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The Winning Combo…

When you cut back on calories, your body’s metabolism eventually slows down to compensate for the lack of food & fuel coming in.

How do you combat a slower metabolic rate & maintain your rate of fat loss?

It takes regular exercise along with the reduction of ‘unhealthy calories’ & increase of ‘higher nutrient dense foods’ to create & maintain an optimal physique.

Keep in mind exercise increases your metabolism, to ensure that you are burning more calories than you consume but at the same time are increasing your level of health, it is important to work with an expert on the matter – search out a good personal trainer.

Eat nutrient dense foods – check out my 100 Health Foods Free eBook, a one-click free download from the homepage of my website: www.ShapeTrainer.co.uk

 

 

Even a Winning Plan Can Have Setbacks…

At a certain point a body ‘plateaus’ after losing weight for a period of time.

There are ways to bump your body through a plateau but remember – it’s not all about the scale!

It’s about reducing fat, increasing muscle & creating a healthier & more capable physique.

 

Take This Free and Quick Test To Quickly Get Yourself On The Path To Optimal Health and Performance

 

Lastly, I suggest a BioSignature assessment – a non-invasive body fat test. This is the most accurate way to test your body-fat outside of a lab: BioSignature Body-Fat Testing

 

 

Maintenance…

There may come a point where you have reduced your fat to the optimal amount.

At that point you’ll be looking to maintain the body that you have created & begin truly sculpting the image that you want to achieve.

A vital key in all weight loss, body-building & shape-training regimens is to be conscious of essential vitamins & minerals that your body needs.

Also, remember to adjust your own expectations & realise that it’s consistency that is key in any fitness programme.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

It Takes 3,500 Calories To Gain Or Lose A Pound

The Magic Number…

It takes 3,500 calories to lose a pound.

So all you need to do is skip eating & exercise until you reach 3,500 right?  Not quite.

Remember – if it was THAT easy…well, everyone could do it! When you begin on your journey to creating a physically better you, a number of factors need to be considered.

Indeed caloric intake is instrumental in creating an initial step to a healthier you. What type of calorie & when you consume that calorie are also important elements to consider.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

1

The Winning Combo…

When you cut back on calories, your body’s metabolism eventually slows down to compensate for the lack of food & fuel coming in.

How do you combat a slower metabolic rate & maintain your rate of fat loss?

It takes regular exercise along with the reduction of ‘unhealthy calories’ & increase of ‘higher nutrient dense foods’ to create & maintain an optimal physique.

Keep in mind exercise increases your metabolism, to ensure that you are burning more calories than you consume but at the same time are increasing your level of health, it is important to work with an expert on the matter – search out a good personal trainer.

Eat nutrient dense foods – check out my 100 Health Foods Free eBook, a one-click free download from the homepage of my website: www.ShapeTrainer.co.uk

 

 

Even a Winning Plan Can Have Setbacks…

At a certain point a body ‘plateaus’ after losing weight for a period of time.

There are ways to bump your body through a plateau but remember – it’s not all about the scale!

It’s about reducing fat, increasing muscle & creating a healthier & more capable physique.

 

Take This Free and Quick Test To Quickly Get Yourself On The Path To Optimal Health and Performance

 

Lastly, I suggest a BioSignature assessment – a non-invasive body fat test. This is the most accurate way to test your body-fat outside of a lab: BioSignature Body-Fat Testing

 

 

Maintenance…

There may come a point where you have reduced your fat to the optimal amount.

At that point you’ll be looking to maintain the body that you have created & begin truly sculpting the image that you want to achieve.

A vital key in all weight loss, body-building & shape-training regimens is to be conscious of essential vitamins & minerals that your body needs.

Also, remember to adjust your own expectations & realise that it’s consistency that is key in any fitness programme.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

The Truth About: Vitamin A

You continue to hear that you need to ‘get your vitamins’, but how much do you really know about vitamins?

Which ones do you need?  How much do you need?  How can you tell if you aren’t getting enough of one or another…etc.

In my next blog series we are going to explore one vitamin at a time & help to clarify some of these questions.

So – let’s begin at the beginning – with Vitamin A.

Vitamin A

The Benefits…

  • Vitamin A in the form of beta carotene is necessary for creating smooth & hydrated skin.

 

  • Together with white blood cells, vitamin A can help allocate mandates within the immune system – thus boosting its function & protecting against infection.

 

  • Vitamin A necessary for bone development & helps to improve bone health.

 

  • It helps convert into retinal which helps us to see in the dark.

 

  • It helps form retinoic acid, a compound which helps cells to multiply & perform specialised tasks in your body.

 

  • Vitamin A is necessary for the normal function of the respiratory tract & the lining of the lungs.

 

 

Too Little…

Too little Vitamin A is often associated with the following symptoms:

  • Inability to absorb Vitamin D (low D3 status)
  • Night blindness
  • Dry skin, eyes & hair
  • Skin thickening
  • Lesions
  • Repeat infections
  • Anemia
  • Ulcers & damage to the cornea

 

 

 

Too Much….

Remember that too much of a good thing – is a bad thing.  If you are in-taking more than 25,000 IUs of vitamin A per day for a long period of time you could be at risk.

Excessive amounts of vitamin A can cause a variety of symptoms including:

  • Nausea
  • Hair loss
  • Fatigue
  • Vomiting
  • Dry lips
  • Yellowing of the skin
  • Low sperm count

For pregnant women – an excess of vitamin A could induce birth defects in the first trimester.

 

 

The Optimal Amount…

If your you have had blood tests & they revealed that you are lacking in Vitamin A – it is recommended that you take 50,000 to 75,000 IU each day for one full month to help rebuild stores.

After that, & if you are just looking to maintain your intake – it is recommended to intake 25,000 IU per day.

NOTE:  If you are pregnant – you should not exceed 10,000 IU of vitamin A daily.

 

 

The Sources…

Below are a variety of foods that are packed full of Vitamin A.  If you feel you are lacking – go stock up on these right away!

  • Carrot Juice – One of the richest sources of Vitamin A. It is also a great source of minerals including: calcium, magnesium, copper, potassium, sodium, sulphur, iron, phosphorus, & more!

 

  • Dark Leafy Vegetables – A great source of Vitamin A
    • Spinach
    • Broccoli
    • Kale

 

  • Fish

 

  • Brightly Coloured Vegetables
    • Tomatoes
    • Red Peppers
    • Yellow Squash

 

  • Eggs

 

  • Cheese

 

  • Avocado

 

 

  • Liver

 

  • Orange Fruits & Vegetables
    • Pumpkins
    • Sweet Potatoes
    • Whole Carrots
    • Cantaloupe
    • Apricots
    • Peaches
    • Papayas
    • Mangos

 

The Bottom Line…

If you are concerned about your current vitamin A levels – it is important that you check with your doctor.  Depending on any symptoms you may have your doctor may suggest a change in your diet, add a supplement or test your levels to be certain you are getting the optimal amount.

Also, watch out for upcoming blogs that will delve into additional vitamins.  You may just be a Vitamin guru with optimal vitamin health by the time we’re done!

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

http://www.articlesbase.com/diseases-and-conditions-articles/nutritional-remedies-for-dermatitis-eczema-5405397.html

http://www.articlesbase.com/diseases-and-conditions-articles/nutritional-remedies-for-dermatitis-eczema-5405397.html

http://www.articlesbase.com/health-articles/miracles-of-carrot-juice-753016.html

100 Best Health Foods – Volume 18: 86 – 90

Are you sure that you are eating foods that will help to create optimal health & performance?

I have developed this countdown of the top 100 Best Health foods to help you do just this.

Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & performance.

 1

  1. Turmeric

Nutrition per 100g

Calories:  354

Fat:  89

Carbohydrates:  64.93 g

Sugars:  3.21 g

Fibre: 21.1 g

Protein:  7.83 g

Potassium:  2,525 mg

 

Benefits:   

  • Turmeric is a powerful anti-inflammatory.
  • It contains anti-cancer properties.
  • Turmeric helps to improve blood cholesterol profile.
  • It may help slow the progression of Alzheimer’s disease & multiple sclerosis.

 

Interesting Facts:

  • Turmeric is used for everything from dying Easter eggs to whitening teeth.
  • It has also been used to customise foundation, spice up homemade soaps & embellish temporary tattoos.

 

  1. Peanuts

Nutrition per 100g

Calories:   567

Fat:  49.24 g

Carbohydrates:  16.13 g

Sugars: 3.97 g

Fibre:  8.5 g

Protein:  25.8 g

Potassium:  705 mg

 

Benefits:

  •  Peanuts are rich in antioxidants which help to protect against heart disease.
  • They are high in amino acids to boost mood & brain function.
  • Contains phytosterols which may help prevent colon cancer.
  • They are rich in monosaturated fats, which are linked with protection against heart disease.

 

 

Interesting Facts:

  • A peanut is not a nut but a legume related to beans & lentils.
  • Peanuts are naturally cholesterol-free.

 

  1. Cashews

Nutrition per 100g

Calories:  581

Fat:  430

Carbohydrates:  30.16 g

Sugars:  5.01 g

Fibre: 3.3 g

Protein:  16.84 g

Potassium:  632 mg

 

Benefits:

  • Cashews, if eaten regularly can help to significantly lower the risk of dying from cardiovascular disease.
  • They are a good source of mono-saturated fats which link to protection from disease.
  • They are a good source of B vitamins which help to provide brain power & energy.
  • They are rich in zinc to boost the immune system.

 

Interesting Facts:

  • Cashews are grown out of apples.
  • Cashew shells are poisonous.

 

  1. Almonds

Nutrition per 100g

Calories:  578

Fat: 50.64 g

Carbohydrates:  19.74 g

Sugars:  4.8 g

Fibre:  11.8 g

Protein:  21.26 g

Potassium:  728 mg

 

Benefits:

  • Almonds are a satisfying snack that can help to keep your hunger at bay & blood sugar levels even.
  • They are rich in the antioxidant vitamin E.
  • They are a great source of calcium.
  • They are high in mono-saturated fat for arterial & heart health.

 

Interesting Facts:

  • Almonds are actually seeds.
  • At harvest time they are shaken from the trees & allowed to lay on the ground in orchards for weeks to dry out before they are collected for production.

 

  1. Brazil Nuts

Nutrition per 100g

Calories:  918

Fat:  93 g

Carbohydrates:  17.18 g

Sugars:  3.26 g

Fibre: 10.5 g

Protein:  20.05 g

Potassium:  923 mg

 

Benefits:

  • Brazil nuts are extremely high in selenium, a mineral which is often lacking in modern diets.
  • They are an antioxidant, with strong anti-aging & anti-cancer properties.
  • They are high in magnesium content which helps to protect heart & bones.
  • They are a good source of vitamin E for healthy skin & healing.

 

Interesting Facts:

  • Brazil nuts are one of the most highly profitable non-timber resources to come out of the Amazon.
  • They come from trees that are famous for reaching heights of over 160 feet!

 

Things to Remember…

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results
  • Eat fruit as a snack rather than with your regular meals

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying you away from your optimal state.

Watch for more articles about these points soon.

Finally, remember to always check with your doctor before drastically changing your diet or exercise habit.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

P.S. If you missed any of the previous volumes, please find them here below. & remember to keep an eye out for the next installments of the 100 Best Health Foods!

100 Best Health Foods: Volume 1

100 Best Health Foods: Volume 2

100 Best Health Foods: Volume 3

100 Best Health Foods: Volume 4

100 Best Health Foods: Volume 5

100 Best Health Foods: Volume 6

100 Best Health Foods: Volume 7

100 Best Health Foods: Volume 8

100 Best Health Foods: Volume 9

100 Best Health Foods: Volume 10

100 Best Health Foods: Volume 11

100 Best Health Foods: Volume 12

100 Best Health Foods: Volume 13

100 Best Health Foods: Volume 14

100 Best Health Foods: Volume 15

100 Best Health Foods: Volume 16

100 Best Health Foods: Volume 17

 

 

Resources:

https://www.fatsecret.com/calories-nutrition/usda/turmeric%28ground%29?portionid=56635&portionamount=100.000

http://www.mnn.com/health/fitness-well-being/stories/22-surprising-uses-for-turmeric

http://igentry.blogspot.com/2009/07/interesting-facts-about-peanut.html

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

http://www.blisstree.com/2014/07/16/food/crazy-facts-about-cashews/

http://food.allwomenstalk.com/interesting-facts-about-almonds-i-bet-you-didnt-know-yet/5/

http://www.rainforest-alliance.org/kids/species-profiles/brazil-nut-tree

 

100 Best Health Foods – Volume 17: 81 – 85

Do you know if you’re stocking your pantry & fridge with items to help create optimal health & performance?

I have provided this countdown of the top 100 Best Health foods to help you do so.

Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & performance.

Chilis-1

  1. Chilies

Nutrition per 100g

Calories:   101

Fat:  3.27 g

Carbohydrates:  8.67 g

Sugars:  0

Fibre: 0

Protein:  9.73 g

 

Benefits:

  • Chilies contain capsaicin which can relieve pain & inflammation associated with arthritis.  There is also some proof that it helps to aid in weight loss.
  • They are filled with antioxidants which help to counter the effects of the aging process.
  • They help to lower ‘bad’ cholesterol & reduce the risk of blood clots.
  • Chilies are rich in vitamin C & carotenes which boost the immune system.

 

Interesting Facts:

  • The Chiltepin chili pepper was used as a tax – paid to Aztec emperors.
  • Chili strength is measured in Scoville Heat Units (SHUs)
  • The hottest part of a chili is where the seed is attached to the white membrane inside the pepper.

 

  1. Cinnamon

Nutrition per 100g

Calories:  261

Fat:  3.19 g

Carbohydrates:  79.85 g

Sugars:  2.17 g

Fibre:  54.3 g

Protein:  3.89 g

Potassium:  500 mg

 

Benefits:

  •  Cinnamon is an antibacterial & an antifungal.
  • It helps to prevent blood clots
  • It may help to lower ‘bad’ cholesterol & blood sugars.
  • Cinnamon helps to beat indigestion & bloating.

 

Interesting Facts:

  • Some believe that cinnamon can help treat the common cold & cure pimples.

 

For More Interesting Facts About the Benefits of Cinnamon Click Here

 

 

  1. Cumin Seeds

Nutrition per 100g

Calories:  375

Fat: 22 g

Carbohydrates:  44 g

Sugars:  2 g

Fibre: 11 g

Protein:  18 g

Potassium:  1,788 mg

 

Benefits:

  • Cumin seeds help to improve digestion.
  • They may help to prevent cancer.
  • Cumin seeds contain antiseptic properties.
  • They are rich in iron which supports healthy blood.

 

Interesting Facts:

  • At some points in history cumin was used to pay taxes.
  • Cumin is the second most popular spice in the world after black pepper.

 

  1. Ginger

Nutrition per 100g

Calories:  80

Fat:  7

Carbohydrates:  17.77 g

Sugars:  1.7 g

Fibre:  2 g

Protein:  1.82 g

Potassium:  415 mg

 

Benefits: 

  • Ginger is an effective prescription medicine which helps to relieve motion sickness without producing drowsiness.
  • It is proven to provide relief from the pain of arthritis.
  • It is often used as a digestive aid.

 

Interesting Facts:

  • Throughout centuries ginger has been said to be an aphrodisiac.
  • The most unique form of ginger is from Fiji island- this ginger is famous for having high doses of oleoresin which gives it a unique smell.

 

  1. Nutmeg

Nutrition per 100g

Calories:  525

Fat:  36 g

Carbohydrates:  49 g

Sugars: 3 g

Fibre:  21 g

Protein:  5.8 g

 

Benefits:

  • Nutmeg is known as a mild sedative.
  • It helps to prevent blood clots & cardiovascular disease.
  • Helps with satiety (feeling full)

 

Interesting Facts:

  • Nutmeg comes from a tree in the Banda Islands of Indonesia.  It produces two different types of spices: Nutmeg & Mace.

 

Things to Remember…

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results
  • Eat fruit as a snack rather than with your regular meals

 

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying you away from your optimal state.

Watch for more articles about these points soon.

Finally, remember to always check with your doctor before drastically changing your diet or exercise habit.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

P.S. If you  missed any of the previous volumes, please find them here below. & remember to keep an eye out for the next installments of the 100 Best Health Foods!

100 Best Health Foods: Volume 1

100 Best Health Foods: Volume 2

100 Best Health Foods: Volume 3

100 Best Health Foods: Volume 4

100 Best Health Foods: Volume 5

100 Best Health Foods: Volume 6

100 Best Health Foods: Volume 7

100 Best Health Foods: Volume 8

100 Best Health Foods: Volume 9

100 Best Health Foods: Volume 10

100 Best Health Foods: Volume 11

100 Best Health Foods: Volume 12

100 Best Health Foods: Volume 13

100 Best Health Foods: Volume 14

100 Best Health Foods: Volume 15

100 Best Health Foods: Volume 16

 

 

Resources:

 

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

http://www.express.co.uk/life-style/top10facts/463985/Top-10-facts-about-chillies

https://www.fatsecret.com/caloriesnutrition/usda/cinnamon?portionid=56603&portionamount=100.000

http://www.cookinginajiffy.com/interesting-facts-about-cinnamon/

http://blog.americanspice.com/index.php/fun-facts-on-cumin/

https://www.finedininglovers.com/stories/ginger-beer-recipes-benefits/

http://ciaoflorentina.com/2011/05/21/nutmeg-facts/