If I had to pick one question we get above all others at LiveGood247, it would probably be: “Does the 21 day flat belly fix review work? I want to get rid of my belly fat.”

This makes sense!

WHAT IS THE 21 DAY FLAT BELLY FIX ABOUT?

The Flat Belly Fix is an online weight loss program that’s highly focused on military-style, muscle-building, fat burning regimes. It incorporates both diet and exercise into the mix to provide men and women with a comprehensive guide that focuses specifically on the things that target lower belly fat and optimal health – the same regimes used by men and women in service, whether it’s military service, police service, etc.

With that said, just like the men and women who make up these type of careers, The 21 Day Flat Belly Fix is unlike the other systems. It focuses on the things that work and for that reason, it is an intense program. There’s no slumming around on the couch eating potato chips with this regime.

However, you don’t have to bust exhaustive hours running on a treadmill for hours on end or eating nothing but lettuce either. You just have to be more strategic with your approach to weight loss and since we aren’t all police officers or military personnel, this program teaches you the strategy to follow.

I’ll elaborate on that in just a moment but for now, I can tell you that it’s 80% diet and 20% fitness. This is key because ask any weight loss, health or fitness expert and they’ll tell you that weight loss and optimal health has a lot more to do with diet than it does fitness, and that you need both. For example, you can spend hours at the gym but if you eat fast food every day, you likely aren’t going to see the results your gym effort should be providing you and vice versa. This program has both aspects covered in a detailed, easy-to-follow online regime that can be used for as long as you want, but that sets out the next 21-days for you. But why 21 days? Because that’s how long it takes to form a new habit. So, instead of The 21 Day Flat Belly Fix Review being a health and fitness weight loss program, it’s more of a lifestyle change than anything else – and that’s what’s going to give you results.

Learn More About - The 21 Day Flat Belly Fix System

 21 Day System

• Rationale

• Hunger and Appetite

• The Energy System Shift

• The Secret FBF Tea

• Benefits of Turmeric for Women

• Benefits of Turmeric for Men

• How Much Per Day

• The Benefits of Chai Tea

• The Benefits of Green Tea

• Grass Fed Butter

• Cinnamon

• Leptin Sensitivity

• What is Leptin

• Leptin and Weight Loss

• Mastering Your Leptin Levels

• Leptin, Exercise, Carbohydrates and Fats

• Leptin and Interval Meals

• Insulin Sensitive and Resistance

• What is Insulin?

• How to Improve your Insulin Sensitivity

• How to Improve your Insulin Sensitivity Through Diet

• Medium Chain Triglycerides

• MCTS for Reducing Fat Storage

• Coconut Milk

• MCT Oil

• Lactobacillus L. Reuteri

• Gender Specific Benefits for Women

• Gender Specific Benefits for Men

• The Protocol

• Meal Timings and Composition

• Visual References

• Food List

• Questions and Answers

7-MINUTE FLAT BELLY PROTOCOL

FLAT BELLY SMOOTHIE RECIPES

ADVANTAGES OF THE PROGRAM

DISADVANTAGES OF THE PROGRAM

From early birds to night owls, we all can agree that when we finally lay our heads on the pillow we’d like to actually go to sleep. Nothing is more annoying than insomnia, and the evidence is piling up that sleep is essential for good health . Although the research is a bit spotty when it comes to which foods help or harm sleep, anecdotal evidence does suggest that certain items consumed right before bedtime are more likely to be “sleep promoters” while others may be "sleep stealers".
One of the best ways to reduce our sleeping problems is a healthy diet. There are foods that you can incorporate into your daily meals to help you get the Zzz’s on. Eating these foods can make sleeping a lot less troublesome and more enjoyable.

Brown Rice
Whole grain rice or complex carbohydrates can help increase the production of serotonin. The chemical that help induce sleep in the body. Foods that have complex carbohydrates are whole grain breads, crackers and brown rice. Avoid foods that have simple carbohydrates, this will only hinder sleeping and reduce serotonin levels. Avoid foods such as bread, cakes and pizzas.

Walnuts
Tryptophan is an amino acid that helps induce sleep and increase production or serotonin and melatonin in the body. Serotonin and melatonin are responsible for your sleep and wake cycles. Walnuts are a great source of tryptophan and it also contains high amounts of melatonin.

Bananas
Bananas are a good source of potassium and vitamin B that are essential to the production of melatonin. Melatonin is a sleep inducing hormone that is produced by the pineal gland.

Lean proteins
Lean proteins such as chicken, turkey and low fat cheese are a good source of the amino acid tryptophan. Tryptophan will increase serotonin levels to make your sleep a lot more peaceful. Avoid foods that have high fat contents like high fat cheese, fatty parts of chicken and pork, deep fried anything and fast food. Eating foods that are high in fat will lower serotonin levels, keep you awake, can cause irregular sleeping patterns and digestion problems during sleep.

Unsaturated Fats
Heart healthy fats will help boost heart health and improve serotonin production in the body. Unsaturated fats can be found in nuts and fishes.

Fresh herbs
Most herbs have a calming and detoxifying effect on the body. These fresh herbs can help the mind and body relax, causing a more peaceful slumber. Some fresh herbs that promote sleep are basil and sage. You can make your own concoction with these herbs such as teas, sauces and smoothie.

Warm Milk
Warm milk has always been a go to remedy when it comes to sleeping problems, but any dairy product will do. Calcium helps the brain use tryptophan and relax muscle movements. Low fat dairy products such as milk, yogurt and cheese can help induce sleep.

"hypertension," is a serious medical condition. It happens when the force of the blood pumping through your arteries is too strong.
When your heart beats, it pushes blood through your arteries to the rest of your body. When the blood pushes harder against the walls of your arteries, your blood pressure goes up. Your blood pressure may be different at different times of the day. It is usually higher when you first wake up, after you exercise , or when you are under stress.
Controlling hypertension with a blood pressure reading of or less than 140/90 mm Hg has been identified as key to lowering the risk for cardiovascular disease. Taking your medication if you already have hypertension and avoiding the following foods should help keep your blood pressure in check.
1. Sodas
More than salt, added sugars are thought to play a major role in developing hypertension and cardiovascular disease. According to a recent study published in the journal Open Heart, people who have a daily intake of more than 75g of high fructose corn syrup have a 30% higher risk of developing high blood pressure. HFCS is the most common sweetener used in process foods, particularly in fruit-flavored drinks and sodas. The researchers also added that sugar, in general, “may contribute to overall cardiovascular risk through a variety of mechanisms.
A heart healthy choice is seltzer water mixed with a squeeze of lemon or a dash of fruit juice. With this you’ll get the same fizz minus the unwanted added sugars.
2. Processed meat
A lot of the blood pressure-boosting sodium in our diet comes from prepackaged foods like deli and processed meats. Bacon, sausage, ham, baloney, hotdog and other processed meat products are cured, seasoned, and preserved with salt. A 2-ounce serving of ham can have as much as 730mg of sodium. Add bread, a slice of cheese, mustard, mayonnaise and pickles and you’ve nearly met your limit. And that’s just for breakfast.
Opt for sodium-free meat choices like turkey or chicken breasts and lean meat. Enhance their flavor by adding herbs and spices or cooking them in salt-free herb-infused butter.
3. Frozen pizza
All types of pizza, in general, can be bad for anyone watching their sodium intake. The combination of bread, cheese, tomato sauce and pepperoni and other cured meats can quickly ramp up your sodium intake. On top of this already hefty sum, manufacturers add more salt and other food additives in frozen pizzas to maintain the flavor once it’s cooked. One-fourth of a frozen pizza can contain as much as 500mg. The thicker the crust and the more toppings you have, the higher its sodium value will climb.
If you must have pizza, go for the thin crust, choose the one with less cheese and choose vegetable over meat toppings.
4. Chinese food
The sauces used in Chinese dishes like soy sauce, bean paste and teriyaki sauce are loaded with sodium. For instance, soy sauce contains as much as 824mg per tablespoon while bean paste can have as much as 220mg per teaspoon. Because of this, something as innocent as pork fried rice can have as much as 2130 mg of sodium or beef and broccoli with as much as 3260mg.
You can halve the sodium by ordering your sauce on the side and then using it sparingly.
Frozen breads and canned biscuits
Trans fats are heart unhealthy fats because they raise your bad cholesterol (LDL) levels and lower your good cholesterol (HDL) levels. High LDL levels have been associated with increased risk for hypertension and heart disease. While many restaurants and food manufacturers have gone trans-fat free, one category that’s hard to avoid trans-fat are frozen biscuits and bread rolls.
Serve your meal with a dinner roll or with multigrain bread. Be sure to check for its sodium content though. Bread is one of the leading sources of sodium in our diets.
5. Pickles
Pickling is a food preservation technique that typically involves soaking food in a salt brine to encourage fermentation and thus, delaying decay and making them edible longer. However, pickling can make even the most harmless vegetables like cucumber turn into a sodium sponge. A whole dill pickle spear can contain as much as 306mg of sodium, while an ounce of green olives can contain as much as 441mg.
Look for low-sodium alternatives of your favorite pickled food. If not, you can try rinsing the vegetables first before adding them in a dish to wash away some of the sodium it has absorbed.
6. Tomato products
Processed tomato products like canned tomato sauce, tomato juice and ketchup contain more sodium than you think. Manufacturers add salt and other food additives to preserve its shelf life and make it more palatable. A cup of canned tomato sauce can have as much as 1284mg of sodium, while a cup of tomato juice will have as much as 653mg.
Look for the low-sodium alternatives when purchasing for these products. Otherwise, you can try making your own pasta sauce by using fresh tomatoes and adding fresh herbs and spices.
7. Alcohol
Alcohol can be a double edged sword for people with hypertension. Moderate drinking may actually lower your blood pressure, but drinking too much can raise blood pressure to alarming levels. According to the Mayo Clinic, having more than 3 drinks in one sitting causes temporary spikes in blood pressure levels, while repeated drinking can cause long-term problems with hypertension.
In addition, alcohol contains calories which can lead to unwanted weight gain. People who are overweight or obese are more likely to develop hypertension. Alcohol can also interfere with the effectivity of some hypertensive drugs.
Avoid drinking alcohol if you have hypertension. If you must drink, keep it in moderation. Moderate drinking is 2 drinks a day for men younger than 65, 1 drink a day for men older than 65 and 1 drink a day for women of any age.
8. Coffee
If you have hypertension, now might be the time to kick your coffee habit. The Mayo Clinic warns that coffee can cause a dramatic albeit temporary increase in blood pressure, even in those who don’t have hypertension. In fact, regular drinkers of coffee and other caffeinated beverages are found to have a higher average blood pressure than those who don’t drink.
If you’re concerned about your blood pressure, ask your doctor if you should cut back or stop drinking coffee and caffeinated drinks. Or you can try to limit your coffee consumption to just two 12-ounce cups per day.

Anemia is a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. There are different types of anemia, the most common of which is iron-deficiency anemia.
As its name implies, iron-deficiency anemia occurs when there is too little red blood cells because of too little iron. Iron is an essential mineral needed by the body to make hemoglobin, a protein in red blood cells that carries oxygen to the body’s tissues. As a result, you may feel tired, out of breath and irritable. Conversely, chronic iron deficiency can lead to organ failure.
Iron-deficiency anemia is usually easily corrected by taking iron supplements in addition to increased consumption of iron-rich foods. There are two types of sources of dietary iron: heme and non-heme. Heme comes from sources that contain hemoglobin, such as meat, poultry and fish, while non-heme comes from plant sources. Your body absorbs the most iron from heme sources.
Below are 15 foods that have the highest iron content adapted from HealthAliciousNess.com. The current daily value (DV) for iron is 18 milligrams.

1. Mollusks
Iron content per 3-ounce (85g) serving
Clams: 24mg (132% DV)
Oysters: 10.3mg (57% DV)
Cuttlefish: 9.2mg (51% DV)
Whelk: 8.6 mg (48% DV)
Octopus: 8.1mg (45% DV)
Mussels 5.8mg (32% DV)
Abalone: 3. 3.2mg (18% DV)
Scallops 2.5mg (14% DV)

2. Liver (pork, beef, chicken, turkey)
Iron content per 4-ounce (113g) serving: 26mg (146% DV)

3. Mushrooms
Iron content per 1- cup serving
Morel: 8.04mg (45% DV)
White Mushrooms, cooked: 2.7mg (15%DV)
Chanterelle Mushrooms: 1.8mg (10% DV)
Oyster Mushrooms 1.1mg (6% DV)
Shiitake Mushrooms, cooked: 0.72mg (4% DV)

4. Dried fruits
Iron content per 1-cup serving
Apricot: 7.51mg (42% DV)
Peaches: 6.5mg (36% DV)
Prunes & Currants: 4.7mg (26% DV)
Raisins: 4.3mg (24% DV)
Pears: 3.8mg (21% DV)
Figs: 3.1mg (17% DV)
Apples: 1.3mg (7% DV)

5. Seeds
Iron content per 1-ounce (28g) serving
Pumpkin and squash seeds: 4mg (23% DV)
Sesame seeds: 4.1mg (23% DV)
Sunflower: 2mg (11% DV)
Flax: 1.6mg (9% DV)

6. Nuts
Iron content per 1-ounce (28g) serving
Cashew: 1.7mg (9% DV)
(Pine nuts: 1.6mg (9% DV)
Hazelnuts: 1.3mg (7% DV)
Peanuts: 1.3mg (7% DV)
Almonds: 1.3mg (7% DV)
Pistachios: 1.3mg (7% DV)
Macadamia: 1.1mg 0(6% DV)

7. Lean tenderloin
Iron content per 3-ounce (85g) serving
Beef: 3.1mg (17% DV)
Lamb: 2.3mg (13% DV)

8. Beans and pulses
Iron content per 1-cup (cooked)
White beans: 6.6mg (37% DV)
Soybeans: 8.8mg (49% DV)
Lentils: 6.7mg (37% DV)
Kidney beans: 5.2mg 0522 (29% DV)
Garbanzo beans/Chickpeas: 4.7mg (26% DV)
Lima beans: 4.5mg (25% DV)
Navy: 4.3% (24% DV)
Black Beans: 3.6mg (20% DV)
Pinto: 3.6mg (20% DV)
Black-eyed Peas: 3.6mg (20% DV)

9. Whole grains
Iron content per 1-cup (cooked)
Quinoa: 2.8mg (15% DV)
Oatmeal: 2.2mg (12% DV)
Barley: 2.2mg (12% DV)
Rice: 2.0mg (11% DV)
Bulgur: 1.8mg (10% DV)
Buckwheat: 1.3mg (7% DV)
Millet: 1.1mg (6% DV)

10. Dark leafy greens
Iron content per 1-cup (cooked)
Spinach: 6mg (36% DV)
Swiss Chard: 4.0mg (22% DV)
Turnip Greens: 2.9mg (16% DV)
Kale, Raw: 1.1mg (6% DV)
Beet Greens, raw: 0.9mg (5% DV)

11. Chocolate
Dark chocolate (1 square/29g): 5mg (28% DV)
Cocoa powder (1 cup): 11.9mg (66% DV)
Chocolate bar (1.5oz/ 44g): 1.1mg (6% DV)

12. Olives
iron content per 100 grams: 3.32mg (18% DV)

13. Berries
iron content per 1-cup serving
mulberries: 2.59mg (14% DV)
Elderberries (13%)
Raspberries: 1.6mg (9% DV)
Blackberries: 1.3mg (7% DV)
Strawberries: 1.1mg (6% DV)
Raspberries/Blackberries/Loganberries/ Wild Blueberries: 0.9mg (5% DV)

Some foods boost memory, but there are also others that actually induce memory loss. It is indeed terrifying if you are eating the wrong kind of food, especially if you are at risk of Alzheimer’s or dementia. Eating the right foods not only gives benefit to your waistline, but also to your health by supporting a healthy heart, lowering your cancer and diabetes risk, and keeping your mind alert.
There are foods that you should avoid if you want to protect your brain from memory loss. These foods include the following:

1. Processed Cheeses – These include American cheese and mozzarella sticks among others. They are not brain-friendly as they build up proteins in the body, which can increase the risk of memory loss and Alzheimer’s disease.

2. Beer – if you like to drink every night with your friends, it is time to limit your beer consumption to prevent memory loss in the future. Most of the beers that are available today contain nitrites, which also increase Alzheimer’s risk.

3. Microwave Popcorn – Unfortunately, your favorite snack to munch on while watching movies at home or at the cinema induces memory loss. This is because it contains diacetyl, which is a chemical the produces amyloid plaques and lets them stay in the brain. Accumulation of the mentioned plaques can cause you to have Alzheimer’s.

4. Processed Meats – in general, anything processed is bad for your health, including processed meats. Smoked turkey, ham, and bacon may taste good, but you will not like what they can do to your brain. Nitrosamines are among the ingredients in processed meats, which can cause the liver to generate fats that poison the brain.

Instead of eating the foods mentioned above, you should stick to a healthy diet that improves memory. These foods include the following:

Cold-water fish, including salmon
Leafy vegetables
Fruits with dark skins, such as berries
Caffeine-rich foods and beverages, such as chocolate and coffee

When cooking your food, use extra virgin olive oil or as an alternative, go for cold-pressed virgin coconut oil to have better memory.
To protect your brain and to ward off memory loss, you should bear in mind that the brain does need fuel in the form of healthy foods, such as the ones above as well as healthy fats and lean proteins. You should also have enough vitamins and minerals in the body. As much as possible, avoid complex carbs and sugar, which only stimulate the production of harmful toxins that can damage, not only the body but your brain’s health as well.

In layman’s terms, charley horse is known as muscle spasm. This means that the affected muscle contracts involuntarily. The problem with it is it can cause great discomfort — so much so that it may actually leave the affected muscle sore for a few hours or even an entire day. Usually, charley horse is not a life-threatening matter. However, something that takes place frequently needs to be evaluated by a doctor.Charley horses are generally treatable at home, especially if they are infrequent. However, frequent muscle spasms are often linked to underlying health conditions that need medical treatment. Your doctor can help you determine the cause of frequent charley horses. And you can implement treatments and preventive measures to increase your overall comfort.

Causes
There are many different things that may leave you with a bout of charley horse. One of the most common causes is dehydration. The painful muscle spasm may strike if you are exercising intensively and you are not taking enough fluids to replace lost ones. Failure to stretch your muscles before exercising puts you at risk of it. Overusing your muscles as well as working out in extreme temperatures can also cause charley horse.
Muscle injuries can increase your likelihood of experiencing a painful episode of charley horse. Sometimes the intake of diuretics can cause it to strike. A nerve compression in the spine may be the culprit behind your charley horse, most especially if the problem is recurrent in nature.

Risk Factors
Just about anyone can end up with charley horse. No matter your age or gender, you are not impervious to it. It may happen at any time of the day, including while you are in your sleep — charley horse that happens while you are dreamland will certainly wake you up because of the sheer pain!
Experts say that athletes are at higher risk of suffering from charley horse as they tend to overuse their muscles. The same is true for smokers as well as obese individuals due to poor blood circulation in the lower extremities. Older adults may be frequently bugged by charley horse. The intake of drugs whose side effect includes the elimination of excess water is also regarded as a risk factor.

Symptoms
The classic symptom of charley horse is severe pain that occurs in the affected muscle. The muscle that is undergoing spasm may feel very tight. Because of the severity of the involuntary contraction, it’s not uncommon for the muscle to end up swollen for a few hours. Sometimes it may last for an entire day.

Treatment
OTC pain medications may be taken to help relieve the discomfort brought about by charley horse. A doctor may prescribe a strionger pain reliever if the OTC kind fails to work. Antispasmodic drugs may be prescribed in severe cases of charley horse. Physical therapy may be beneficial for some.
There are instances wherein surgery may be warranted. This is especially true if a nerve compression is the root cause of the frequent bouts of charley horse.

Home Remedies
Some of the best home remedies for charley horse are the following:

Massage. As soon as charley horse strikes, gently massage the affected muscle with your fingers. Use circular motions to help relieve the cramping.

Stretch. Most of the time, stretching the affected muscle can put your agony to an end. While lying or sitting, you may point your toes towards your face. You may also stand up and tiptoe.

Cool compress . Place some ice cubes in a plastic bag and wrap in a small towel. Apply on the affected area to soothe the discomfort and help relax the muscles.

Epsom salt bath . Dissolve a cup or two of Epsom salt in your warm bathwater. Soak in it for several minutes to attain relief from charley horse.

Stay hydrated . Since dehydration is one of the causes of charley horse, it pays to drink lots of fluids. This is especially true while you are exercising.

A healthy diet . Experts say that your diet should consist of foods that are rich in calcium, magnesium and potassium most especially if you are prone to having charley horse.