Nutrition

By Kevin DiDonato MS, CSCS, CES

Capsaicin, the pungent part of the hot pepper, has the potential to shed weight, especially shed stored fat calories.

The pungent component of red peppers could enable the activation of key hormones and receptors that are responsible for making your fat cells SPLIT and BURN off.

Now, researchers are looking to other compounds in capsaicin for even MORE health benefits.

Compounds, such as capsiate for example, could be just as powerful for weight loss AND for increasing exercise performance as capsaicin.

Emerging research shows that capsiate has the potential to unlock fatty acids for use during endurance exercise.

Let me explain…

Capsiate

Capsiate is the NON-pungent component of capsaicin.

So non-pungent in fact, researchers showed that mice that drank a solution containing capsiate, showed no adverse reactions to the mixture.

This very well could mean that YOUR body can handle it as well.

And this is very important, in regards to what else the researchers found.

Researchers subjected mice to a mixture that contained 10 mg/kg of capsiate solution orally before exercising in a countercurrent pool.

They found mice that drank the capsiate mixture, swam longer than the control group.

Also, they saw a much higher glucose concentration in calf muscles of the mice fed the capsiate mixture.

And this quite possibly led to the discovery that the mice also had higher serum fatty acid concentrations than the control group.

What’s even more exciting:  the respiratory rate ALSO increased in mice when at rest and when exercising (swimming).

Simply put, they were able to burn more calories at rest and during exercise.

Their work showed that oral intake of capsiate was able to enhance fat oxidation and spared carbohydrate use during exercise in the mice.

And, the endurance of the mice INCREASED, potentially by stimulating the vanilloid receptors, also known as the TPR-V1 receptors.

Vanilliod receptors, when activated, play a large role in controlling your stress, appetite, mood and pain.

These specialized receptors are “turned on” in the presences of capsaicin.

Overall, capsiate may improve your performance and increase your FAT BURN.

The Amazing Benefits Of Capsaicin

Different compounds in the hot pepper, can potentially burn FAT, and spare your muscle sugars to increase exercise endurance.

Capsiate, a non-pungent compound could very well increase endurance by using more fatty acids as calories, therefore sparing the sugar stored in your muscles.

Sparing your muscle stores, could force your body to breakdown fatty acids and use them for calorie-burning energy.

This quite possibly could increase your metabolism, and burn FAT as extra calories to give you a slim, trim waistline, and improve your exercise performance.

By the editors of prevention

Understanding and working with your body’s natural hunger and sleep rhythms will vanquish cravings, increase energy, and help you lose more weight.

It’s not just what you eat or how much you exercise that matters; it’s the timing of each component that is the true secret to weight loss success. Research shows that our bodies’ inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all-day food cues and too much nighttime artificial light. The result: You’re caught in a “fat cycle”: a constant flow of hunger hormones that makes you prone to cravings. By tuning in to your body’s natural eat/sleep schedule, you can finally say good-bye to your belly.

The Perfect Day of Eating

Drop Around The Clock! Follow this hour-by-hour slim-down schedule to control hunger hormones, banish cravings, and get trim and toned–fast!

6 TO 8 AM: GET MOVING.
Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don’t have the same effect).

6:55 TO 8:55 AM: DRINK UP.
Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.

7 TO 9 AM: EAT BREAKFAST.
The alarm clock also wakes up ghrelin, the “feed me” hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin’s effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.

10 TO 11 AM: MUNCH MIDMORNING.

Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.

12 TO 1 PM: HAVE YOUR MIDDAY MEAL.

Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili.

2 TO 3 PM: TAKE A NAP.
Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm–15 to 20 minutes will energize your body without affecting your ability to sleep at night.

3:30 PM: GET BUZZED.
Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night.

4 TO 8 PM: TRIM AND TONE.
Now’s the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you’re primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.

5 TO 7 PM: TIME TO DINE.
To ensure you don’t wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you’re a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night.

9 TO PM: HAVE A PRESLEEP SNACK.
Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone.

9 TO 10:30 PM: POWER DOWN.
Step away from digital devices, including the TV. They emit a blue spectrum of light that’s even more disruptive to sleep than regular bulbs. Do something calming–read, take a bath–in dim light so you’re ready to nod off when you hit the sheets.

9:30 TO 11 PM: GO TO SLEEP.
Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.

By Kevin DiDonato MS, CSCS, CES

Are you fat, tired, and unhappy with your appearance?

When you look in the mirror, do you see a protruding belly and NO SIX pack abs?

Have you tried everything from exercise to eating right – all to no avail?

What may be happening is this: you may be lacking essential nutrients in your diet which may INCREASE your fat burning potential.

But more importantly, if you find yourself overweight, you may have some deadly tissue growing inside your body.

And it may be wrapping itself around your organs.

This may INCREASE your risk for developing chronic diseases.

And those nutrients may be a KEY to fighting this nasty type of fat.

What am I talking about?

The connection between vitamin D, calcium and visceral fat!

Give me a moment and I will open your eyes to the newest research that is sweeping the nation.

And it may help banish your BELLY FLAB forever!

Visceral Fat

There are two types of fat in your body: subcutaneous and visceral.

One fat lies on TOP of your muscles, preventing you from seeing your six pack abs.

The other lies deeper, closer to your vital organs.

Chances are, if you have a protruding belly – then you may have MORE visceral fat.

Visceral fat may be deadly to your body’s fat burning potential, and also to your HEALTH.

In fact, the more visceral fat you have may increase your risk of developing CHRONIC DISEASES.

Visceral fat is commonly referred to as intra-abdominal fat.

This type of fat may be found in between and around your organs – even wrapped around your heart!

And when it is wrapped around your heart, your risk for heart disease may increase.

The problem with visceral fat: it may consist of more than just one type of fat.

In fact, it may be made up of THREE different types!

And they may all reside in a “pocket” in your fat cells.

And these pockets may be FILLED TO THE BRIM with nasty FAT.

You might be asking yourself if there is a way to rid yourself of visceral fat.

I am here to say YES, you may be able to cleanse your body of this disease-causing fat!

But first…

Protein and Weight Loss

Protein may provide the building blocks you need to maintain lean muscle tissue on your body.

And lean muscle may BOOST your metabolism, possibly leading to a tone and lean body.

There are different ways to increase your intake of dietary protein:

• Lean meats

• Nuts

• Protein supplements

However, with a hectic lifestyle you may be TOO busy and have very little time throughout your day to make a chicken breast or some kind of lean meat.

And you may have forgotten to replenish your stack of nuts.

The next best way is to mix your favorite protein powder with a tall glass of low fat milk or coconut milk.

This may give you good fats and an ample protein supply, which may be vital for lean muscle development.

Plus, it may provide more vitamin D and calcium, which may stimulate your body to burn MORE visceral fat.

Confused?

Let me explain…

Vitamin D, Calcium, and Fat Loss

Researchers may have determined that vitamin D and calcium TOGETHER may be a potent one-two punch for weight loss.

And not your regular run-of-the-mill fat loss, but a potent fighter against visceral fat.

These researchers have determined that a large percentage of Americans may be lacking in calcium and vitamin D.

And this may lead to an increase in obesity.

In a similar study, researchers determined that youth who may be lacking in vitamin D, may be one key for the rise in youth obesity.

Now back to the ADULT study!

The researchers recruited 171 participants with an average age of 40.

They were randomly assigned to one of two groups: one with fortified orange juice (both regular and lite), and the other as a placebo.

The results were ASTOUNDING!

Both groups showed insignificant weight loss.

Insignificant weight loss means that it might have been statistically insignificant.

However, the group who had the fortified orange juice – lost 12.7 cm of visceral fat.

The control group lost only 1.3 cm.

Plus, the participants in the “lite” version – lost a dramatic 13.1 cm of visceral fat.

The control group in the lite version lost only 6.4 cm.

Their researchers concluded that vitamin D, in combination with Calcium supplementation, may reduce visceral fat deposits.

Even though this research is new and needs further study on the exact mechanism, the results may prove promising for reducing central obesity.

What Can You Do?

Obesity has grown to epic proportions.

And these numbers may continue to climb in the foreseeable future.

Being overweight or obese may increase your chances of developing chronic diseases.

In fact, the longer you hold onto your FAT may dramatically increase your risk.

There are two types of fat in your body: subcutaneous and visceral.

Visceral fat may be DEADLY to your health.

Including more calcium and vitamin D may increase your body’s ability to BOOST VISCERAL FAT BURNING, thereby banishing it FOREVER.

Including more foods that supply your body with adequate vitamin D and calcium may provide a powerful one-two punch for visceral fat loss.