Do you know how to eat to burn fat and stay healthy all day, every day? Well, most folks don’t, and make a HUGE dieting mistake whenever they try and lose weight.

In fact, this mistake is part of the reason most people have trouble losing weight in the first place.

Today, you’ll discover what this mistake is and how to correct it — putting yourself on the path to healthy weight loss.

You hear it all the time …

“To eat healthy, you need to stay away from fat.”

This couldn’t be further from the truth. In fact, if you want to lose weight, keep it off, and look great year-round, you’ve got to eat fat.

The truth is your body NEEDS fat to survive (About 66% of your brain is made up of fat!).

But there is a catch –

You can’t just eat any kind of fat. You’ve got to eat more healthy fats.

See, there are “good” fats and “bad” fats.

Bad fats make you sick. Good fats heal your body, protect your heart, reduce inflammation and boost your metabolism.

So what foods contain good fats?

Mainly, it’s any food that’s rich in omega-3 fatty acids and oleic acid.

Here are a few you can start putting into your diet today to burn fat and stay healthy:

Almonds — great to snack on and good source of omega 3.

Avocados — high in heart-healthy oleic acid.

Egg yolks — despite what you’ve heard, eggs (including the yolk) are good for you! They’re rich in omega-3′s, contain the full spectrum of amino acids, and have plenty of vitamins your body needs.

Grass-fed beef – Beef that’s been grass-fed is very high on omega 3 fats, which are incredibly good for you.

Fish — make sure it’s wild-caught, to avoid mercury contamination, among other things. Wild-caught salmon is a great choice.

Walnuts — another great choice for snacking.

In addition to these, use healthy oils as salad dressings whenever possible. Good choices include extra virgin olive oil, virgin coconut oil and Sacha Inchi oil.

So there you go. You have permission to eat more fat. But make sure it’s the good stuff.

And as with everything, don’t over do it. Even though good fats are healthy, they’re still high in calories. Aim for 50 – 80 grams of good fat per day, depending on your calorie requirements. This will keep you in a state to burn fat and stay healthy.

Good nutrition accounts for 80% of your fat loss success. The other 20% is knowing how to workout properly and effectively for your body type.

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No matter what your fitness goals — whether it’s to lose fat and reshape your body or pack on some serious muscle — you’ll need proper nutrition to get you there.

In fact, I’d say that 90% of your success is going depend on what you put in your mouth.

That’s right… Nutrition is the number one deciding factor of whether or not you’re going to achieve your goals this year.

That said, there are a few “rules” you can follow that can make things a bit easier and make your diet easier to stick to over the course of this new year.

Tip #1 – It’s all about calories

When it comes to fat loss, the success formula is pretty simple.

Eat less. Move more.

Put differently, you need to burn more calories than you take in. However, remember empty calories such as fried foods, soft drinks and confectionary will get stored as body fat regardless. Contary to popular belief, you can’t burn off that weekend indulgence on a Monday.

One great tip to make sure you’re creating a calorie deficit is to weigh everything.

If a meal calls for 100 grams of chicken, then grab a food scale and weigh it. You’d be surprised at the difference between what you think 100 grams should look like and what it really is.

Tip #2 – Focus on protein at each meal

Whether you’re eating 5 times a day or 6 times a day — each of your meals should be centered around great, easy to digest protein.

Great choices are chicken, fish and turkey.

Eggs are good too, despite all the negative things you hear about them. Be sure to have 3 whites to 1 yolk for absorption and to look after your cholesterol.

Having protein with each meal will leave you feeling fuller, boost your metabolism to burn more fat, and help keep your blood sugar and insulin levels from spiking too much at any given meal. Remember, every time you spike your insulin you stop burning fat.

Tip #3 – Drink water or unsweetened tea

One of the easiest ways to get way too many calories in a single day is through liquids.

soft drinks and juices are chock-full of calories.

The best alternative is to steer clear of all those empty calories and instead drink water or unsweetened tea.

I know the thought of just drinking water or tea isn’t too exciting but believe me — your waistline will thank you.

Tip #4 -Avoid packaged foods

Stay clear of foods that come in a bag or box. These are things like donuts, chips, biscuits, white foods etc.

All these are incredibly high in calories and are devoid of any worthwhile nutrients and are the fast way to put on weight and bring on diabetes.

Tip #5 -Reward yourself once a week

Once  you’re eating healthy on a regular basis, it’s important you reward yourself with a “cheat” meal once a week.

This is a meal where you can have ANYTHING you want.

Having this once-a-week break from your diet helps you stay on track, keep you sane, and let you indulge in any cravings you may have had throughout the course of the week.

In all it’s a crucial part to being able to “stick” to a healthy nutrition plan long-term.

So there you have it. Follow these 5 food tips and you’ll be in good shape for the rest of the year.

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I’m not one for hype, but I just had to tell you about research I’ve come across on a particular supplement.

It’s a West African herb and so far it’s showing some VERY promising results when it comes to reaching a healthy weight.

What is it?

Irvingia Gabonensis.

You probably haven’t heard about it. Which is weird because you’d think the media would be all OVER it. At any rate, here is the study I came across…

It was published in the journal Lipids in Health and Disease. [1]

Researchers recruited both overweight and obese people to participate in the study. They were divided into two groups.

The first group supplemented with 150mg of Irvingia twice a day.

The second group was given a placebo.

Here’s the cool part:

Both groups maintained the SAME diet and amount of physical exercise.

The study lasted ten weeks and at the start of the study, researchers measured starting body weight and the following BASELINE blood levels:

1. Total Cholesterol (both LDL and HDL)
2. Fasting Glucose
3. Leptin
4. Adiponectin
5. C-reactive protein

So what happened?

The group taking the Irvingia supplement twice a day lost 12 kilo’s of body weight!

The placebo group only lost half a measly kilo.

And hang onto your hat… because the Irvingia group’s ending blood tests were just as amazing.

Fasting glucose DROPPED by a whopping 22%… total cholesterol DOWN 26%… LDL (“bad”) cholesterol REDUCED by 27%…C-reactive protein PLUMMETED by 52%.

All in less than 3 months! That’s pretty incredible for a single herb.

More human studies need to be done, to be sure. But so far, it looks very promising.

For example, another study investigated the effect of Irvingia on rats that were made to have diabetes. One single oral dose of Irvingia lowered the rats’ plasma glucose just two hours after it was administered. [2]

And yet another double-blind human study recruited forty participants. Again, they were divided into two groups.

One received Irvingia while the other received a placebo. Both groups maintained their normal caloric intake.

After just 30 days, the Irvingia group lost a whopping 5.1 kilo’s. And just like in the other human study I told you about, the Irvingia group had SIGNIFICANT reductions in total cholesterol, LDL and triglycerides. [3]

You can most likely find Irvingia extract at your local heath food store. I’d suggest taking the amount used in the first study I mentioned, which is 150mg, twice daily.

One caveat: no matter how incredible a supplement is, don’t let that be an excuse to overeat or continue the bad habits that got you to where you are in the first place.

Taking Irvingia should only be used as an ADJUNCT to eating right and exercising, not as an excuse to let yourself eat all the junk you want and not move very much.

That would just be a recipe for disaster… and I don’t want that happening to you.

{End soapbox}

So that’s your “Xmas Treat” for this month.

Eat clean, train hard, enjoy the upcoming holiday and have some fun!

And by the way … if you’re serious about taking your overall health and fitness to the next level like Eli May, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

 

References:

[1]Judith L Ngondi, et al. The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study. Lipids in Health and Disease 2008, 7:12

[2] Ngondi JL, Djiotsa EJ, Fossouo Z, Oben J. Hypoglycaemic effect of the methanol extract of irvingia gabonensis seeds on streptozotocin diabetic rats. Afr J Trad CAM. 2006 3:74–7.

[3] Judith L Ngondi, Julius E Oben* and Samuel R Minka. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids in Health and Disease 2005, 4:12 doi:10.1186/1476-511X-4-12

 

How you going?

I hope your answer is “great!”

Because the better you feel overall, the easier time you’ll have sticking to your eating and exercise program.

After all, food and your emotions ARE linked.

In fact, very new and recent studies I’ve just come across show us that food can in fact be addicting – and can DIRECTLY affect the way you feel in general.

This is very timely research, as I think nowadays most issues people have with losing weight is more psychological than it is physiological or not knowing what to do in order to win the “battle of the bulge.”

For the longest time we’ve all known that food can comfort us.

Anyone who’s dived in spoon first into a pint of ice cream after a breakup or some other kind of highly emotional experience knows how true this is.

But one question has always remained… is it the sensory experience of eating that’s comforting us, or is it the food itself?

Researchers at the University of Leuven in Belgium decided to find out the answer.

This study, published in the August 2011 issue of the Journal of Clinical Investigation, recruited 12 healthy, non-obese volunteers.

The volunteers underwent functional MRI (fMRI) scans of their brains while watching sad and neutral facial expressions, along with listening to sad and neutral music.

While all this was going on (I’d never volunteer for this kind of a study!), the researchers also fed the volunteers either fatty acids or a saline solution directly into the volunteers’ stomachs using a feeding tube. This was to bypass any sensory stimulation like taste, smell, etc.

The volunteers did not know what they were getting (the saline or the fats).

Those who were fed the fatty acids reported feeling less sad or depressed than those who received the saline. [1]

What’s more, those who had the fatty acids showed less of a brain state change than the other group.

The researchers concluded that, “Eating fat seems to make us less vulnerable to sad emotions, even if we don’t know we’re eating fat.”

What can you take from this?

Well, if you’ve ever felt like you just didn’t understand why you felt like eating whenever things get stressful, now you know why.

Putting an end to overeating first requires awareness. You have to understand why you do it in the first place. Once you know why, then you can create solutions to remedy the behavior.

That’s why this study is important. It gives us new insight as to why we might gravitate to these kinds of fatty foods.

Another study  also shows us that overeating and bingeing on junk food is actually more of an addiction for some… which may be why it’s so hard for many to “kick” the habit of eating what they already know they shouldn’t.

The study, conducted at The Scripps Research Institute, suggests that compulsive eating shares the same addictive biochemical mechanism that’s triggered with heavy-duty drugs like cocaine and heroin. [2]

“These findings confirm what we and many others have suspected, that overconsumption of highly pleasurable food triggers addiction-like neuroadaptive responses in brain reward circuitries, driving the development of compulsive eating,” said Paul Kenny, the study’s lead author.

So if you suffer from overeating and/or emotional eating, how do you put an end to it, once and for all?

These tips may help:

1. Avoid triggers. A trigger can be anything – an environment, people, places, things, etc. Whenever you find yourself wanting to overeat or eat junk, where are you? What’s going on around you? Are you around certain people? Make a note of this because these are the people, places and things you want to start avoiding.

2. Gain more awareness. Obviously, if you aren’t aware of what causes you to eat emotionally or eat stuff you shouldn’t, then you can’t change it. So whenever you get the urge or you’re already in the act of “comfort” eating, observe your thoughts and emotions. Are you feeling stressed? What are you thinking about? Do things feel overwhelming? Are you angry? Frustrated?

3. Substitute the behavior. Once you have awareness, it’s time to substitute a new behavior in place of the behavior you’re trying to stop. So if you know that when you’re feeling anxious and overwhelmed, you’d rather dig into a tub of ice cream, switch up the behavior. Become aware of the fact that you want to eat to comfort yourself, and instead of eating, drink water. Or, go for a jog. Get creative here. Do something that will take your focus off of how good eating that food will make you feel.

This isn’t by any means a comprehensive list, but it will get you started on the right path. So make sure you take action on it!

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Welcome to Summer!

I know, it’s a bit late, but I hope you have had the chance to catch some warming rays and relax.

While we’re on the subject of relaxing… have you ever wondered how great it would be if you could just take a pill and watch as the kilo’s drop off effortlessly?

I’m never one to advocate “quick fixes” but I’ve come across some fascinating research on a specific nutrient that could potentially do just that – burn fat while you sit!

Now don’t get carried away here… more research needs to be done… and nothing will ever take the place of smart and effective diet and exercise..

But the research is strong in suggesting that this one nutrient can definitely help in giving you an extra boost to your fat loss efforts.

We all know how tough dieting can be.

And if it wasn’t tough enough, it gets even harder as you age. That’s because your resting energy expenditure decreases significantly as you get older.

Simply put, you burn less calories on a daily basis than your younger counterparts.

The good news is, new research shows that a very unlikely supplement can naturally “boost” your resting metabolic rate – increasing the daily number of calories (and the amount of fat) you burn, even at rest.

I’ll bet you never guess what it is!

It’s a seaweed extract called fucoxanthin (pronounced fyoo-koh-zan-thin).

It’s fat burning powers were discovered by accident, when Japanese marine biologists were studying the effects of fucoxanthin on animals.

They found that mitochondrial uncoupling protein 1 (UCP1) was expressed in white adipose (fat) tissue.[1].

Translation: fucoxanthin can “switch on” the fat-burning potential of white fat. That means you can safely increase your metabolic rate and enhance your body’s fat-burning ability.

Your body has two kinds of fat – white fat and brown fat. Brown fat is used to generate body heat. It actually uses your body’s energy stores to create heat by “burning” the energy stores (thermogenesis.)

It’s found in big quantities in newborns and is rare in adults. It serves as a mechanism against getting too cold, by heating up the body without having to move or exercise.

White fat on the other hand, has only one purpose – to store energy. The reason why the researchers were so surprised, is that fucoxanthin appears to make white fat act significantly like brown fat – something previously thought highly unlikely.

The end result of white fat acting like brown fat is your body burning off more fat stores (and calories) in general, through thermogenesis.

And while it did this in animals, researchers wanted to find out if fucoxanthin did the same thing in humans. Early studies suggest it does, quite well.

The study, published in the January 2010 issue of the journal Diabetes, Obesity and Metabolism found that fucoxanthin is remarkable when it comes to weight loss.

Obese, non-diabetic women who took fucoxanthin for 16 weeks (with a controlled, 1,800 calorie diet) dropped an average of 15 pounds.

The placebo group (also on a controlled, 1,800 calorie diet) only dropped three! [2]

Fucoxanthin is showing promising results as a safe, natural fat-burner. You can find it in supplement form at most health food stores.

It could give you the little extra “oomph” you need to drop that last little bit of fat.

But remember, nothing should ever take the place of a solid weight training/cardio program, combined with proper nutrition.

Fucoxanthin should only be used in addition to these healthy habits to boost your fat loss efforts.

And by the way … if you’re serious about taking your health and fitness to the next level like Neal, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

1. Maeda H, Hosokawa M, Sashima T, Funayama K, Miyashita K. Fucoxanthin from edible seaweed, Undaria pinnatifida, shows antiobesity effect through UCP1 expression in white adipose tissues. Biochem Biophys Res Commun. 2005 Jul 1;332(2):392-7.

2. Abidov M, Ramazanov Z, Seifulla R, Grachev S.”The effects of Xanthigen in the weight management of obese premenopausal women with non-alcoholic fatty liver disease and normal liver fat.”Diabetes Obes Metab. 2010 Jan;12(1):72-81. Epub 2009 Oct 13.

Are you a coffee drinker?

If so, then today’s article is something you’ll REALLY want to read.

And even if you’re not, you’ll still want to read it to find out the best way to get a steady, stable supply of energy to power you through your day.

Most of us reach for a cup of coffee whenever we need a quick “pick-me-up.”

And with good reason… caffeine is a proven mental performance booster. One study published in the journal Neorology found that caffeine can cut the risk of mental decline by as much as 50%! [1]

And despite it being the most widely used drug in the world, the caffeine found in coffee has its drawbacks.

It gives you a quick boost of energy… but then gives you a quick release that leaves you tired and fatigued. It is also very acidic to our bodies which increases aging, your risk of illness and making it harder to lose fat. In my experience, everyday coffee drinkers struggle to lose weight as well.

Which begs the question… is there something out there that’s better than coffee?

Maybe.

It’s called guarana.

It’s common to the Amazon Basin and is found in abundance in Brazil.

You’ve probably heard of it. But here’s what you may not know…

It’s active ingredient, guaranine, is a form of caffeine that’s about 2.5 times stronger than the caffeine found in coffee.

But that’s not what makes it so special.

What does is how it delivers the energy boost it gives you. See, unlike coffee, guarana is chock-full of fatty acids that are not readily water-soluble.

This prevents your body from quickly absorbing the guaranine. The result is a slow and steady energy release that escalates over hours.

A team of Brazilian scientists studied the effects of guaranine on rats. The result was that the rats showed improved memory and increased physical activity and endurance. [2]

Another human study published in the Journal of Psychopharmacology recruited 26 college students.

After taking guarana tablets, the students were given a battery of tests that measured memory, alertness and mood. Students who took the guarana tablets performed substantially better than the placebo group. [3]

The boost in performance can’t just be chalked up to the caffeine, either.

The study’s lead author, Andrew B. Scholey, said that guarana’s “…effects on cognition were larger than would be expected with caffeine alone.”

So is guarana better than coffee?

If you don’t like crashing after an energy spike, guarana could be better for you, as it can provide more steady energy throughout your day.

You’ll want to take it as a supplement, rather than getting it from an energy drink. Energy drinks are high in calories (mostly sugar) and you really don’t know how much guarana is in there.

It’s best you know exactly how much you’re taking, since you don’t need that much to feel the effects.

As little as 37mg-75mg should do the trick (based on the college student study).

And finally, if you have ANY known heart conditions, then talk to your doctor before using guarana or any caffeine product.

One more thing – don’t forget that the BEST way to naturally boost your energy levels over time is to eat “clean” and train hard.

That’s why if you’re serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

1. Ritchie, K., et al. The neuroprotective effects of caffeine: A prospective study (the Three City Study). Neurology 69. 2007 Aug 7:536-545.

2. Espinola EB, et al. Pharmacological activity of Paullinia cupana in laboratory animals. J Ethnopharmacol. 1997 Feb;55(3):223-9.

3. Haskell CF, Kennedy DO, Wesnes KA, Milne AL, Scholey AB (January 2007). “A double-blind, placebo-controlled, multi-dose evaluation of the acute behavioral effects of guaraná in humans”. J. Psychopharmacol. (Oxford) 21 (1): 65–70.

Most people think snacking in-between meals is bad for you. These people couldn’t be more wrong.

Typically I recommend snacking.

But as you’ll see, my definition of snacking, is probably different to most…

It’s important to eat at least 5 or 6 times a day to keep your energy levels high. It’s one of the best weapons to boost metabolism and get more bang for your buck.

Now, the problem is, most people who have healthy main meals, will have unhealthy snacks in between.

Eliminating these unhealthy snacks could be key for your own body transformation, so let me give you 4 Super Fruit snack alternatives…

Grapefruit – With more nutrient per calorie than apples, and more than 100% of your daily recommended Vitamin C, eating grapefruit can prevent illness and ‘premature’ aging. Promoting digestion, It also helps to make your body more Alkaline, helping your body to minimise gaining body fat.

Avocado – (Yes! A Fruit!) Avocados help with growth and development of the brain and nervous system, thanks to their high concentration of unsaturated fats. They’re also jam packed with a wide variety of vitamins, minerals and phytonutrients (add a teaspoon of extra virgin olive oil and red wine or balsamic vinegar for a taste treat).

Prunes – With TWICE as much potassium as a banana and packed with anti-oxidants, eating prunes can help maintain healthy blood pressure and keep you looking young… Even though prunes look wrinkly!

Watermelon- Rich in carotenoids which promote healthy aging, it is another fruit that will help to make your body Alkaline. Also, it’s high water content helps keep your body hydrated

Fact is most fruit is good for you. Most fruit is also super tasty. So make it a habit to pile up on fruit and swap out your chips and chocolate bars for grapefruit and avocado. You’ll still get to snack, only you won’t be hurting your body.

Remember always, “Feed Your Body, not Your Taste Buds”!

As you know, nutrition is a key factor for healthy living. So here’s 3 super healthy foods you probably aren’t eating, but really should be…

Guava – An excellent source of vitamin C, potassium, lycopene (anti-oxidant) AND fibre! This tropical fruit trumps oranges, bananas tomatoes and more!

Cinnamon – Can reduce the risk of heart disease because of its ability to metabolise sugar fast, keeping your blood sugar level under control. Best way to get cinnamon in your body is to sprinkle some on your breakfast or coffee in the morning.

Pomegranate juice – Contains plenty of Vitamin C and can increase blood flow. To avoid additional ingredients like added sugar, look for 100% Pomegranate juice in your store.

Good stores should stock all these. So next time you go to get the shopping look out for new tasty foods that make it easier for you to stay healthier and live longer.

1. Protect Your Eyes From the Sun – Like your skin, your eyes never forget UV exposure.  Studies show that exposure to bright sunlight may increase the risk of developing cataracts and age-related macular degeneration, leading causes of vision loss among older adults.  Select sunglasses that block ultraviolet rays.  Don’t be deceived by colour or cost.
2. Prevent Eye Injures – There are approximately 500 hospitalisations due to work related eye injuries in Australia each year. Thanks to work safe Australia these statistics are decreasing. But you also need to protect yourself when working at home. Keep a pair of protective glasses, around the house.  Wear them when playing sports, mowing the lawn, working on your car, or when working with chemicals.

3. Take a multivitamin – A National Eye Institute study showed that supplements with antioxidant vitamins C and E, beta-carotene, and the minerals copper and zinc slowed the progression of advanced macular degeneration in high-risk patients.
4. Elevate Your Heart rate – Some studies have indicated that aerobic exercise can decrease the pressure inside the eyes, helping reduce the risk for glaucoma.  Aim for three 30-minute workouts a week.

5. Eat Dark, Leafy Greens – Spinach, Broccoli, Kale, collard greens, and other deep-colored vegetables contain carotenoids that have been associated with reducing the risk of developing cataracts

1. Replace all liquid calories with water and real brewed tea (green, black, or white – no fake pre-packages junk).

2. If you bite it, you must write it – record your intake either by hand in a journal or on an online journaling source.

3. Stay positive – always remember progress not perfection.

4. PLAN AHEAD – sit down one day for 30 or so minutes and plan your meals out for the week ahead.  This will allow you to make the best choices.

5. Eat more fruits and veggies.  Add 1 piece of fruit and 1 vegetable each day, and build on that each week until you’re eating upwards of 5+ servings daily.

6. Focus on quality, not just quantity.  Calories do matter, but an apple and raw nuts for about 250 calories is much different than a 500ml soft drink for the same number of calories.  “Fill up” on nutrients, no junk foods.