12 Days Of Fat Loss Swaps – Day 12

A Fat Boosting, Anti-Aging and Disease Fighting Swap

The last swap… and I hope for your health, weight, looks and longevity you keep this swap FOREVER!

Today is a general swap. For me there is no half measure on this… Swap AS MUCH of your daily diet as possible, it really is that important!

Day 12 Swap:

Food Additives
Natural Nutrients

How Will This Help Me Burn Fat?

Removal because:

  • Some food additives are Xenoestrogens which mean they mimic estrogen and create Estrogen dominance. This means belly fat and a slow metabolism. This is extra important if you are over 35, as Progesterone naturally decreases and the bad Estrogen increases. PLUS this also increases your risk of breast cancer or low sperm counts in men
  • MSG (monosodium glutamate) which is surprisingly in A LOT of processed foods has a huge amount of hideous factors. If you think it is only in Chinese foods then you are wrong: try meats, salad dressing, canned foods, frozen dinners, some baby foods and infant formulas!
    • It is linked to obesity, headaches, depression and fatigue amongst many other nasty things like learning disabilities, Alzheimer’s disease and Parkinson’s disease
    • It lowers leptin… the ‘I’m full’ hormone so we stop getting the FULL signal and continue to overeat
  • Pesticides on our foods lower our fat burning Human Growth Hormone… we want to aim for as much HGH as possible! HGH makes our body use our fat as energy instead of glucose… even while you’re sleeping!
  • Many additives and preservatives are Endocrine disruptors which means they alter the way our body’s hormones work… and I’m sure by now you understand how important it is to keep our fat burning hormones balanced
  • Additives, Preservatives and Flavorings etc are basically chemicals designed in a food lab… we are not designed to eat chemicals! Our body needs nutrients NOT chemicals.
  • If staying fat isn’t enough to put you off additives then consider that some additives have been proven to increase your risk of cancer! Here are some from an article on the Mercola.com website: Sodium Nitrate (also called Sodium Nitrite), BHA and BHT, Propyl Gallate, Trans Fats, Aspartame, Acesulfame-K, Food Colorings (Blue 1, 2, Red 3, Green 3, Yellow 6), Potassium Bromate. These are all common additives in many of the processed foods we eat
  • “The study also found that the E-numbered food dyes (such as tartrazine (E102), ponceau 4R (E124), sunset yellow (E110), carmoisine (E122), quinoline yellow (E104) and allura red AC (E129) do as much damage to children’s brains as lead in gasoline, resulting in a significant reduction in IQ.” A quote from the article “12 Food Additives To Remove From Your Diet” from Mercola.com
  • They keep us fat and can make us very sick!
  • Each additive has it’s own list of potential harmful effects (and there is over 3000 in our foods currently) so this is by no means an extensive list… but hopefully enough to show you how bad they are

Inclusion because:

  • Nutrients are vitamins, minerals, amino acids, antioxidants and all of the other good things our body needs to stay thin, healthy, look fantastic and live longer
  • Vitamin C lowers Cortisol which is a belly fat storing hormone
  • Flavones in onion, apples and green tea can stop the body converting testesterone (a fat burning hormone) into estrogen (a belly fat hormone)
  • Allicin in garlic and onions can stop Cortisol, and increase testosterone if eaten with protein
  • Niacin (B3) can increase testosterone, one of our main fat burning hormones
  • Vitamin B foods and Zinc increase our favorite fat burning hormone: Human Growth Hormone
  • Resveratrol, found in grape skins, berries and cocoa helps lower insulin and inflammation which causes many degenerative diseases and illnesses in the body
  • Antioxidants (which are certain vitamins, minerals and enzymes) in general fight free radicals. What this means is that they stop the cells being damaged which not only delays the effects of aging but also can prevent cancer, heart disease, stroke, Alzheimer’s disease, Rheumatoid arthritis, and cataracts.
  • Again this is only a taste of the incredible benefits of Nutrients… each Vitamin, mineral, amino acid, enzyme found in food has a large list of health and fat burning benefits

The Details

The Swap Replace With


Numbers (on food labels)

Ingredients that sound like a chemical

High antioxidant foods

Organic pre-prepared foods

Foods High In Vitamins and Minerals

REAL food

Organic foods

How Do I Know If An Additive Is In My Food?

Just like we did with sugar, you need to read the food label but this time you will be looking at the ‘Ingredients’ section. Most of the time the ingredients will be listed right under the Nutrition Facts… but sometimes they’re cleverly hidden in a color not so easy to find (are they really trying to hide it???)


Don’t Trust The Packaging Marketing

The labels on the packaging can be VERY misleading. Here are some misleading marketing slogans:

Natural – Some of the additive and preservatives are considered ‘natural’ but as Paul Chek says in his book ‘How to eat, move and be healthy’: “Don’t be fooled by the use of the term natural. Insects, larvae, monkey guts and even mercury are all “natural” and are just a few of the natural items that end up in your food”…. ewwwwwwwwwww!

No ADDED {Hormones/Additives/Preservatives/Pesticides} – It means there can be hormones, additives,preservatives or pesticides in the production of the original ingredients but the company haven’t added any more to their production

No artificial preservatives – But a preservative IS artificial and CRAP!

READ the ingredients list… NEVER trust the packaging.

So What Can I Eat?

I believe there are foods out there that have a higher nutritional density than other foods… so I just need to eat as much of them as possible in my daily diet!

Here is a list of some of the most nutrient dense, absolutely beneficial foods you can eat.

NOT in any order:

  1. Broccoli
  2. Berries: Blueberries, Blackberries, Raspberries etc
  3. Cruciferous Veggies: Broccoli, Cabbage, Brussel Sprouts, Collard Greens, Kale, Bok Choy
  4. Spinach and other green leafy vegetables
  5. Apples
  6. Lemons/Limes
  7. Almonds, Cashews, Walnuts, Pumpkin Seeds (soaked)
  8. Tomatoes (cooking for 30 mins is best for prostate cancer prevention)
  9. Onions, Leek, Garlic
  10. Asian Mushrooms – shiitake, crimini
  11. Raw Cacao
  12. Red Kidney Beans and Red Beans
  13. Avocados
  14. Bananas
  15. Organic beef, chicken, turkey
  16. Cod, Salmon and Tuna
  17. Asparagus
  18. Sweet Potato
  19. Organic eggs

Nutrients On-The-Go

If you are not someone who cooks at home OR you need packaged food for convenience then buy all of your ‘packaged’ foods organic. There is SUCH a huge range now and the costs are coming down.

Just be aware that just because it’s organic doesn’t mean it’s necessarily good for you. It can still be high in sugar and fats… it just means it isn’t a chemical lab in your food and grown without the use of pesticides which kills the nutrients in our produce.

Here are some brands to look out for:

  • Many supermarket chains have their own affordable organic ranges
  • Amy’s – even if it’s not organic, Amy’s pre-packaged dinners are pretty natural. Just check ingredients on each pack (which is on the website http://www.amys.com/product
  • Newman’s Own Organics
  • Food For Life
  • Barbara’s Bakery – has some organic products
  • Lundberg have some organic products

Go Local!

Going to a Farmers Market on the weekend is so much fun… I love it!

Check out you local farmers markets (and restaurants) using sustainable, organic or local produce:

Find farms, markets, restaurants and more in your area (US & Canada only)


“Skinny Jeans” Swap

For those who want to take it to the next level:

Keep it organic… PLUS Lots of raw, fresh fruits and vegetables high in nutrients


Wow it’s over!!! I have had so much pleasure and fun bringing you these swaps. You can really change your life and body by just doing these swaps from the 12 days.

I REALLY, REALLY hope that you continue with many, if not all of the swaps.

REMEMBER: You cannot change your life with a short term restriction… only a long term change.

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Thank you for joining me for the last 12 days.


Your Friend,
Let me know how you went!… on the Facebook Page!!!



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