BUT in keeping an open mind…

When given the opportunity by growing supplement company Bio-synergy, I decided to put my own beliefs to the test as besides dabbling in whey protein and creatine in the past, I have shunned supplements in favour of whole foods.

Bio-Synergy’s Fat Loss product: Thermogen

What is Thermogen?

One of the reasons I took on this trial is partly because Bio-Synergy’s credentials are impressive and the product is comprised of 100% natural ingredients. The company has been pioneering in the British health supplement market with a whole raft of industry awards to its name. It’s Skinny Water has been favoured by Hollywood stars for example.
Further, its products have been used by professional sports teams including the British & Irish Lions, Formula 1 teams and the Commonwealth Games. This is quite an impressive portfolio…

Thermogen’s listed ingredient are:

• Thermogen Proprietary Herbal Blend (450mg per pill) - Yerba Mate, Guarana Seed, Kola Nut
• Gelatin (Capsule Shell)
• Magnesium Stearate

Bio Synergy’s claim for its fat burning product is quite rightly qualified – ‘Used in conjunction with a fat burning regime they will help you achieve your goals more effectively than almost anything else you have tried.’

This is a qualification on the ‘Get Ripped’ claim. It is nice to see the company clearly state this on their marketing material for the product because lets face it the only way to get ripped in a healthy way is through exercise and the company is bringing this to the consumer’s attention.

The Proprietary Herbal Blend contains Yerba Mate. Yerba Mate is one of the holly family most widely cultivated from the forests of central South America (Brazil being the biggest producer).  I remember travelling that part of the world and seeing locals drinking this stuff from strange looking wooden cups! The key property we are interested in here is its acclaimed ability to prolong the effects of thermogenesis (fat burning).

Yerba Mate contains 196 chemicals! These include Vitamins A, C, and E, calcium, magnesium, iron, potassium, and selenium and 11 polyphenols (powerful antioxidants). Of most interest if the chemical “mateine”. Like caffeine, mateine is a xanthine but it works in harmony with the central nervous system, calming the body and mind. Mate typically contains less than a third caffeine content compared to ground coffee.

Mate has been shown to increase energy, endurance and fat burning in humans. Research indicates the intake of yerba mate to be most effective at 500 to 1,500 mg daily two to three times evenly throughout the day. Clearly Mate is a key fat loss component in Bio-Synergy’s herbal blend. Moving back to Bio Synergy, one pack contains 120 tablets of 450mg content each, which makes one month’s supply if you take 3 per day. At £29.99 for this quantity it is not a cheap option but I think 1 pack could last over 1 month.

In my trial, as Bio Synergy recommend, I took the supplement before meals and/or exercise. Often this included, first thing in the morning before running.

Get Ripped! – Really?

Biosynergy claim their Thermogen supplement can get you noticeable results in 1 month! This (like many others) is a bold claim from a supplement provider.

As part of my Rule Free Fitness lifestyle, I like to stay lean, fit and healthy year round. This is easier and more sustainable that yo-yoing between being overweight and your target weight. It is therefore hard for me to remove any ‘stubborn’ fat given my relatively low body fat percentage already. Yet despite this I was actually shocked to reduce my body fat from 8.8% to 8.0%. This measurement was taken on an electronic weighing scale so there will obviously be a slight degree of inaccuracy but the result certainly does not suggest that supplementing with Thermogen has had no positive fat burning effect over the course of 1 month.

Given my already lean physique 0.8% fat loss is fairly significant and noticeable. Equally, given the lead up to Christmas, I have been tempted by less than perfect foods and my alcohol consumption has increased. Whilst my diet has not been as good as it could have been to promote fat loss, I have kept up my regular exercise as suggested by Bio Synergy to get the most from their supplement – as mentioned earlier this I believe is crucial to everyone’s fat loss goals. It is impossible to state that this fat loss was caused by Thermogen alone as I am not testing in laboratory conditions but I have not had any negative side effects.

There is an added psychological benefit when we supplement. Personally I found this with protein when trying to build muscle and now with Thermogen for fat loss. My workouts have been intense over the past month as after using the product my mind is asking my body to get the most from this fat loss opportunity. This is down to the individual but even if not convinced on the actual fat loss effects of such a product – the mental impact is something you can have control of and should not be underestimated.

Final words

I would suggest that research has shown Yerba Mate to be an effective natural fat loss aid. Bio Synergy have therefore sought to combine this with other natural ingredients to maximise the fat loss potential in its product Thermogen. Though not entirely conclusive in my eyes, if you have hit a fat loss plateau then Thermogen may certainly be worth a closer look but I would once again reiterate that exercise and diet are always going to be the foundations to successful fat loss.

Thermogen may not work for everyone as other components of your diet will need to be healthy but Bio-Synergy have rigorously tested their product and whilst it is not cheap, it may help you reach your fat loss goals more quickly. As with any supplement you should take care before using it and seek medical advice where necessary.

Should you supplement for Fat Loss? – Bio-Synergy Thermogen on Test is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Cardio Fasting For Fat Loss
2. Sustainable Fat Loss and Fitness in the New Year
3. Energy Shots – Put some Voltz into your workouts!

I have previously written of the health benefits of coffee.

Despite any mixed emotions towards this addictive substance, my coffee passion continues! Coffee has been part of my diet (and used as a training aid) for a couple of years now and I feel qualified to make some general observations:

• The caffeine stimulant it provides can enhance the intensity of my training and performance. (Interestingly, news reports have just suggested that high caffeine coffee from the high street may be excessive for pregnant women!)
• Sticking to just 1-2 cups per day has not interrupted my sleep pattern (I do not drink coffee after 4pm normally though)
• I primarily stick to organic produce to avoid any negatives of fertilisers used in growth.
• There are so many varieties out there it is hard to find a favourite and you can be just as choosy as spending on fine wines!

Kopi is the Indian/Malay word for coffee. You may have heard it before from the name ‘Kopi Luwak’ (or civet coffee) – one of the world’s most expensive coffees in which coffee berries are consumed by a civet cat and passed through their digestive tract before the end product reaches your cup! Us humans go to great lengths to drink great coffee…clearly. Anyway, on to Kopi the coffee company.

What do you get from Kopi each month?

Kopi’s aim is to bring us single-estate coffees from around the world – something that every coffee connoisseur would want to experience.

This is done through a monthly mail-order service in which Kopi selects its ‘star’ bean of the month to provide to its customers. You can sign up for one, six or twelve months and choose either whole beans or preground coffee at around £7-9 per month.

It comes in a small box complete with information about exactly where your coffee of the month has come from and even some serving suggestions. For example, it is best not to pour boiling hot water over your coffee so as to scald it and affect the natural flavour – better to let your boiled water cool for a couple of minutes and then pour over the coffee!

Coffee straight to your door – hmm very tempting indeed. As with all quality food produce it is settling to hear the story behind the bean…
-A team of professional Kopi coffee gurus who are said know first hand the world’s best coffee regions and farmers seek out an exciting coffee prospect for the month. Kopi argues that these guys work at a level supermarket buyers just don’t! (i.e. you won’t find Kopi coffees in food aisles).
- The selected beans are ordered and it is on to the roasting. Roasting coffee is an art; the actual roasting takes just minutes and getting it wrong can ruin the entire order. Kopi uses a UK-based boutique roaster to get the best roasting service it can.
- The coffee is packaged up and sent to the Gourmet coffee lover to enjoy!

Kopi pays premium prices for premium coffee to premium growers

If you opt for Kopi coffee, then Kopi are confident that the producer is being looked after. I feel quite strongly that organic coffee is best for our health but the sustainable nature and reinvestment to the growers is important too. Kopi cannot promise fairtrade organic coffee every month but justifies this on the basis that:

1. Fairtrade only certifies co-operatives which excludes many superb growers and smaller farms who like to sell direct – high quality small family farms would therefore be excluded if only Fairtrade stamped ones were selected.
2. Fairtrade is tied to the commodity price to secure a minimum to the growers. The market price for a long time (18+ months as of October 2011) has been consistently well above the minimum price.
3. Kopi strives for a symbiotic relationship with the growers to create a sustainable business model for everyone involved.

Kopi coffee certainly tastes good and the packaging and presentation suggests quality and care. It may be a bit of a luxury in today’s tough economic conditions but one that could be justified for the serious coffee fan.

Gourmet Coffee – Grab a cup of Kopi is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Should you Make Coffee your Companion?
2. Should you supplement for Fat Loss? – Bio-Synergy Thermogen on Test
3. Energy Shots – Put some Voltz into your workouts!

I have written about the general health benefits of natural coconut water from young coconuts for LMD Fitness already.

As a quick recap – we should all get some coconut water in us because:

• It is known to be antiviral, antibacterial, anti-inflammatory and high in antioxidants making it a great detox aid. In fact it has been used in medicine as an intravenous fluid (i.e. can be put straight into the human blood stream!)

• Bursting with vitamins, minerals and other nutrients, it is nature’s energy drink. With less sugar compared to most sports drinks, and  more Potassium, Calcium, and Chloride, it is usually a better choice to rehydrate, and boost energy levels.

Coconut Water ‘from concentrate’

Seeing the words ‘from concentrate’ on a product normally makes us think in a negative way – perhaps assuming that it would be nutritionally inferior to a pure product. With Zico’s coconut water however, there is good reason for making it from concentrate. They have opted to ship only concentrated product so that it can be made and packaged domestically. ‘From concentrate’ usually only involves adding back in the water which was originally removed and should not negatively impact the nutritional content.

ZICO on Test

Zico source young coconuts from Latin America, Indonesia and Asia and each of these combines to form unique flavoured coconut water. This option has been taken to allow for a lower caloric content than coconuts purely sourced from Brazil and a more rounded balance of electrolytes. Like apples, different types of coconut have a different nutritional make up. Let’s have a closer look at that nutrition then:

• 569mg potassium – far more than your banana!
• 5 essential electrolytes: sodium, magnesium, calcium, potassium and phosphorus – these are essential to replenish during and after tough physical activity.
• Low acidity (pH5) – Less dental damage than other sugary, acidic sports drinks perhaps…
• Zero fat, cholesterol and added sugar.

On test Zico performed well. The taste of the original flavour that I had was fairly neutral and easy to drink. It was neither too sweet or too bitter. I drank half a bottle beforetriathlon swimming training and half a bottle after. No cramps to report during a tough swim and perhaps that is down to the wonderful potassium content of this healthy drink.

Zico also comes with other natural flavour varieties: Mango, Passion Fruit Chocolate, Pineapple, Lima Citron, and Pomberry. The flavour is added by natural flavour essences, so no worries there!

ZICO – the company

So I did some digging and found that real life athletes are behind the idea of ZICO. This is a positive thing because I think a product always carries more weight if its creator is the same type of person as the intended target audience. This is especially true when it comes to nutrition. Our body is the engine we need to fuel so we only want to put the decent stuff inside us. I figure that if these guys at Zico drink this stuff to fuel their active lifestyle then they must believe in their product.

Just as impressive is the ‘Zico Team’ which consists of lots of high profile endurance athletes who gladly drink Zico to fuel their demanding training schedules. The ultimate running man, Dean Karnazes is one of these people!

The Zico plastic bottle is convenient but you may question its green credentials. I have actually found that it has a smaller carbon footprint than their tetra pack alternative and is recyclable too. It fits easily in the hand and has not been a hindrance to carry while running.

Clearly these guys care about their coconut water and take pride in sourcing the best young coconuts for us.

You can buy your Zico online at Amazon and GNC and at Zico’s store

Health Benefits of Coconut Water – Zico Style is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Why Is Coconut Water Good For You?
2. Swig From a SIGG: Should I Drink From an Aluminium Bottle Instead of a Plastic Bottle?
3. Cider Vinegar and Blackstrap Molasses – Health Heroes!

Take on the challenge to protect yourself from these little fellasImage: jscreationzs / FreeDigitalPhotos.net

Can I exercise with a cold?

The answer to this one is a case of common sense – my general rule of thumb is to exercise only if I feel up to it and if there are no negative side effects of doing so (nausea/dizziness etc). This is because moderate exercise can help fight off illness! Within reason, exercise can improve our immune function.

However, studies have also shown that intense bouts of exercise lasting over 90 minutes could have the opposite effect! It is a case of being sensible and listening to your body. You should know when you need to tone it down to let yourself cope with a cold. Another key factor is to determine if you have flu or the common cold as this will affect your tactics in getting better. Flu will usually prevent you from exercising and keep you in bed. Cold symptoms above the neck such as a sore throat or runny nose may not. If I feel a cold coming on I will generally stick to my normal exercise with some cardio and weight lifting but operate at around 60-70% intensity. However, if symptoms persist then I have to be disciplined and cut back to a dose of fresh air only. I usually opt to stay out of the swimming pool too.

Food Fighters

I’ve written other pieces about some seriously powerful foods that I like to eat to stay healthy (most recently – blackberries and beetroot), however here is my anti-cold shortlist:

• Pineapple – Great for vitamins C, B1 and B6, and high in bromelain offering anti-bacterial and anti-inflammatory effects. Sadly not widely grown in the UK, so not the most environmentally friendly option.
• Garlic – Yes it is pungent but its immune boosting properties are too good to overlook. The BBC have reported it as potentially reducing the risk of catching a cold by half. I usually opt for an odourless supplement which contains the key defensive ingredient, allicin.
• Ginger – Another strong flavour but there is a reason why this has been used in Eastern medicine for an eternity! Homemade ginger tea is easy – Boiling water on 2 tablespoons of freshly ground ginger.
• Rosehip – Generally I take this in the form of tea. Chinese medicine has long recognised the benefits of rose hips. Rich in ascorbic acid and Vitamin C.
• Echinacea – Again, available in tea form but I usually take a tablet supplement.

Hygiene Helps

We have become a nation of clean freaks over the past decade. Good or bad… time will tell. I am in favour of general sanitation to keep those germs at bay and believe that prevention is the best cure for the common cold. Hygeine is no big secret but I think sometimes we bring illness upon ourselves but forgetting to do the easy things. Gym equipment is a breeding ground for germs and with so many people not wiping down and using general gym etiquette, we have to take it upon ourselves to stay germ free. You may be the sort of person who carries sanitising hand gel everywhere you go but to be honest this should be available in most gyms now and certainly towels. Many germs are passed from contact, so I just take care not to wipe my eyes and so on when I’m in the gym and give my hands a good scrub when my workout is finished.

So there you have it – a few things to think about and hopefully help you better protect yourself against colds this winter.

First Defence – How to stay out of the Colds this winter is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Unstoppable Fitness Goals: Fat Loss, Muscle Gain – What Winter Blues?
2. How to fit more exercise in to your day

Blackberries – Antioxidising, cardiovascular protection

Image: Tom Curtis / FreeDigitalPhotos.net

Berries are praised for their antioxidant qualities, we know that. But blackberries in particular are top of the pack. Let’s start with their deep purple colour. This results from the high content of Anthocyanins in blackberries. Anthocyanins are a water soluble pigment but more importantly a type of flavonoid. Like cocoa, the high flavonoid content contributes towards high antioxidant levels. The increase in our antioxidant blood capacity after eating anthocyanin-rich blackberries is believed to be from the metabolism of flavonoids leading to increased uric acid levels. Supreme Vitamin C content also adds to the potential health benefits of blackberries and then there’s ellagic acid, which can protect our skin from sun damage.

The often cited health benefits of anthocyanin rich foods are said to include: reduced inflammation, reduced free radical damage (the process responsible for aging!), protection against cardiovascular disease, and perhaps most importantly, positive effects against cancer. One particular study actually showed that berry anthocyanins can inhibit tumour growth.

Blackberries are traditionally used in deserts. I like to use them with full fat natural greek yoghurt as a health breakfast option and of course they can go into any smoothie to improve the health benefits!

Beetroot – Detoxifying, Liver stimulant

Image: Simon Howden / FreeDigitalPhotos.net

Beetroot warrants an entire article for all of its health benefits! But it fits nicely in this Autumn season post, so it only gets half of the spotlight this time. Like blackberries, the ruby red colour is indicates the high content of Anthocyanins (betacyanin) in beetroot. Looking at the nutrient content, beetroot is packed with:

• Vitamin C, iron, folic acid, magnesium, sodium, potassium and vitamin C, fibre, nitrate and betaine.

The extra vitamin C helps our bodies to abosrb all of these great nutrients. What are the health benefits of this potent combination? Well beetroot is renowned for lowering blood pressure (this is the betaine and nitrate benefit), guard against liver disease, reducing the risk of strokes and protect us from infection through stimulating cell reoxygination and production. On another positive note, betaine can raises serotonin levels and helps us to be happier.

The endurance sports market has latched onto beetroot’s ability to increase nitric oxide contents in the body. The high nitrate content triggers increased nitric oxide, which helps with increased blood flow (vasodilation). Increased blood flow is just what we need to carry as much oxygen to exhausted muscles during endurance events. A study by Exeter University tested cyclists who drank half a litre of beetroot juice before their ride. It is no surprise that these guys could ride up to 20% longer than those who drank a placebo juice!

I prefer to eat fresh or vacuum packed beetroot as oppose to buying bottles of beetroot juice as I am not convinced that the natural juice can retain all of its nutritional goodness once it has been processed into a drink. Not everyone likes the natural sweet taste so you could try to disguise it in a fruit smoothie.

Either way, it would be wise to try to incorporate these two foods into your diet (provided you have no allergies!) because they have such strong health credentials!

Blackberries & Beetroot: Autumn Heroes is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. First Defence – How to stay out of the Colds this winter
2. Cider Vinegar and Blackstrap Molasses – Health Heroes!
3. Terrific Turmeric

A quick massage of the temples may help relieve the pain!Image: m_bartosch / FreeDigitalPhotos.net

Diagnose your headache:

Headaches come in various forms and lasting for varying periods of time. We are typically most familiar with the following primary headaches:

• Migraines: These are recurrent headaches that can last between and hour to a few days. It is important to be aware if you are suffering from a migraine and to seek medical assistance as they can cause great disruption to everyday life.
• Tension headache: It is said that upto 90% of us suffer from this type of headache. Pain typically originates in the temple area and are believed to be brought on by stress and fatigue though an exact cause is not identified.
• Cluster headache: As the name suggests they usually occur in clusters of two and possibly around the eyes.

Cause & Effect:

Painkillers Vs. Natural Remedies

Western medicine has its place in life but should a painkiller (e.g. aspiring, ibuprofen and paracetamol) really be the first thing that you reach for when your head starts to pound? I try not to rely on this immediate relief as nature has provided us with its own remedies. In cultures where painkillers are not in everyone’s cupboards, a lemon takes its place. And so it goes, rub half a lemon across your forehead and the lemon rind into your temples, sit back and feel that headache fade away. The same has been said of a cinnamon and water paste! The biggest concern with painkillers is that over-reliance on over-the-counter drugs can in fact worsen your headaches. I suppose it is similar to drinking caffeine…you depend on the drug for pain relief and then the pain returns when you don’t take the drug in the form of a rebound headache.

Supplements

I do not supplement specifically for headaches because I am not a sever sufferer. Also a varied, natural diet should supply you with the below, which have been linked to help headaches: co-enzyme Q10, riboflavin, butterbur root extract, magnesium and calcium. It is thought that these items may relax your muscles and increase blood flow, thereby relieving tension in your head.

Diet – Lack of food is a common cause of primary headaches

Failure to graze regularly can leave our blood sugar levels low which may trigger a headache, as will dehydration. Many have blamed consumption of high caffeine, processed, sugary foods as a common cause for headaches. Perhaps it is our bodies way of telling us that we need to stop pumping it with chemicals causing a roller coaster of sugar levels. Caffeine, sweets, alcohol, smoke – these things have become far too involved in many of our daily lives in recent years and they can upset our natural balance. It seems unsurprising that migraine rates have been on the increase too…maybe there is a link? Also you may have your own unique triggers. I know people who avoid foods including dairy, meat and chocolate which they have identified as causing their migraines.

Final Thoughts…

The most sensible conclusion would be that prevention is the best cure for headaches. As I do not regularly incur headaches then I figure that I must be getting my balance right. I drink plenty of water (especially before, during and after exercise), eat a varied and mostly natural diet and try to relax – though this is always an area for improvement! And also try to keep a regular sleep pattern all week.

Ideas on How to Beat Headaches is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

No related posts.

Dairy foods, more specifically eggs and milk have previously been regarded as nutritionally superior for their natural protein and vitamin content. This remains true but it would seem that the technology we have added to the process of ‘creating’ these foods has tarnished their naturally impressive credentials as healthy food sources.

Image: Danilo Rizzuti / FreeDigitalPhotos.net

Of course you can go out and source (with a little trouble) raw milk and organic free range eggs should you wish, but so many of us opt for the supermarket options on a daily basis (and with the ever increasing cost of food, that is understandable). But even with the man-made processing issues aside, are these dairy foods really good as a staple part of our diets? Here are some of the many (and more interesting) dairy dilemmas that we should consider when making our choices…

-Dairy and mucus: Sorry to start with the gross one but it interests me because I am a keen runner and triathlete so do not appreciate any excess phlegm that will make breathing harder. A sport study in 2005 which appeared in the Journal of the American College of Nutrition concluded that there was no measurable increase in mucus production among milk drinkers. However, I usually reduce my dairy intake before a race as I find that it clears my breathing but that may just be a personal preference and I think it is more of an issue with high fat dairy foods.

-Dairy and recovery: Gone are the days where bodybuilders glug pints of post-workout milk to get the body to repair itself as quickly as possible….or are they? I have recently read of a study with children which amazingly concluded that milk was an excellent re-hydration and recovery drink, beating the various sports and hydration products out there on the market in terms of effectiveness in restoring the body’s natural salt and nutrient levels. Further, milk has a good carbohydrate, amino acid and protein content which will aid our muscle cell repair. My good friend JC over at JCD Fitness wrote a thought-provoking article on the G.O.M.A.D diet (Gallon of Milk a Day)

-Dairy and digestion: Eating more dairy can cause inflammation in the gut. This is a much debated point and some people actually argue that dairy is anti-inflammatory. We know that dairy can cause digestion issues for those who cannot produce lactase (the enzyme to digest lactose, the sugar which is found in milk). This one has to be down to the individual and it is obvious that if eating dairy upsets your digestive system then limit your intake or cut it out altogether.

-Dairy and bone structure: This one has been well and truly put to bed I think. It is widely accepted that most green vegetables contain more calcium than milk but it is not just calcium content that milk has to offer. Dairy foods contain a whole array of vitamin and fat goodies that can help the human bone structure. Many studies have shown that milk-fed rats had stronger bones than those having a calcium carbonate supplement!

-Milk: Red, Green or Blue? Well if you are drinking pasteurised milk, I’m not sure that it matters if you go for skimmed, semi-skimmed or full fat milk in terms of calorific value. Generally there are only a few more calories in a serving of ‘full fat’ milk than in ‘skimmed’ milk, in which the sugar content tends to be higher. So do not expect choosing low fat options to help you lose weight. If anything I would probably opt for full fat given the fact that any fat-soluble vitamins which have survived processing will be better absorbed.

So what can we conclude??

Well, it really is a personal choice. I think that dairy has earned its place in the human diet and does have benefits to offer us. Specifically, milk and eggs are packed with vitamin D, a spectrum of high quality proteins and yes, calcium…

So I wouldn’t throw away all of your dairy food right away but perhaps seek the healthiest option in the future (i.e. organic/free range) and consume in moderation to avoid food intolerance or unwanted side effects.

Dairy Dilemma – Is Dairy Good For You? is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Why Is Coconut Water Good For You?
2. My Top Five Healthy Snacks
3. Why Are Cherries Good For You?

Cider Vinegar – Stomach the flavour and you could be onto a winner!

It is a vinegar typically produced from the fermentation and oxidation of apples. If you do use it already it is probably as a salad dressing or for cooking. I’l agree that the blend of acids in the vinegar make its flavour quite unpleasant to drink straight but it is a healthy habit to pick up if you can!

This cider packs a health punch without the alcohol and calories

It has historically been a home remedy for a number of ailments including: acne, high cholesterol, allergies (including food and pet allergies), sinus infections, flu, chronic fatigue, acid reflux, sore throats and arthritis. Scientific studies have shown that acetic acid is one of the key abundant components of cider vinegar that is responsible for these benefits.

The health market has jumped onto the apparent fat loss benefits of cider vinegar, promoting cider vinegar tablets. There is only limited scientific research to support this and one example includes a study which showed that obese subjects consuming acetic acid for 12 weeks had significant weight loss and reduced abdominal fat. That said, I prefer to incorporate cider vinegar into my diet for its all-round health benefits than relying upon it for fat loss. Plus it’s cheaper in the bottle than in pill form!

The awareness of cider vinegar’s health benefits is growing rapidly so I’ll just suggest some easy (but not necessarily tasty) ways to incorporate it into your diet. The acidity level of cider vinegar may not be to everyone’s taste and those whose stomachs are upset by acidic may have to forego it altogether unfortunately (however some have suggested it has an alkalanizing effect on the body altough this hasn’t been proven!):

-1/4 cup cider vinegar with ice cold water for a cleansing drink.

-Switch it for balsamic vinegar on your salads.

-A small shot of cider vinegar – down in one!

-Combine a shot of cider vinegar with a fresh smoothie, the stronger the other flavours the more the vinegar will be disguised.

Don’t forget to keep your cider vinegar in a cool dark place for proper storage.

Blackstrap  Molasses (BSM) – sweet and good for you!

Blackstrap molasses are a byproduct of the refining process of the sugar beet or cane into common table sugar. A thick black sweet syrup liquid is the result and unlike the more refined products from natural sugar cane (white sugar, high fructose corn syrup and glucose syrup) it retains the natural goodness from the cane.

It’s sweet and it’s healthy – what more could you want!?

In a nutshell blackstrap molasses can provide minerals and vitamins that naturally occur in the sugar cane including: Iron, Calcium, Magnesium, B Vitamins, Vitamin E, Chromium, and other trace minerals.

For example 2 teaspoons of black molasses can offer 13% of of our daily allowance of iron and 11.8% of our daily Calcium allowance. Typical health benefits that are acknowledged include helping anemia, eczema, constipation, psoriasis, fatigue, hair and nails. In addition numerous women have reported beneficial side effects for their menstrual cycle from regularity to pain relief! The alkaline property of molasses may be the solution to many of our health problems which occur when our bodies tip too far to an acidic state.

1-2 tablspoons per day will be sufficient to get any health benefit from black molasses. I have a become a big fan of putting black molasses into my porridge for some quickly assimilated carbohydrate and replenishing my iron stores before and/or after a tough training session. It can basically be used to sweeten aything that takes your fancy from your coffee to your stiry fry vegetables. I would only note that it does tend to add a slight treacle taste to your food and drink – but in my opinion that is a positive thing!

BSM can be found in a jar in most health stores or supermarkets and is not expensive. When buying your BSM, look for the unsulphured product (ie free from preservatives and sulphites). Opened containers can usually keep for upto 3-4 months, so buying a cheaper, bigger jar is not really a problem.

Cider Vinegar and Blackstrap Molasses – Health Heroes! is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Blackberries & Beetroot: Autumn Heroes
2. Why Are Cherries Good For You?
3. Health Benefits of Coconut Water – Zico Style

The Evidence in Favour of Caffeine

The evidence for the improvement of exercise performance through using caffeine is certainly convincing. Many tests have indicated that caffeine can slow the depletion of muscle glycogen and enhance Free Fatty Acid mobilisation. This combination is a winner for performance in endurance activities. Caffeine has been shown to improve endurance and stamina under test conditions with athletes.

I took these ‘pocket rockets’ (as I have now named them) out with me on a long cycle recently (see photo evidence below). The small bottle tucked nicely into my cycle jersey and proved to be a handy pick-me-up 25 miles into the gusty ride when my energy levels were dangling by a thread..

It’s a small package for a powerful product!

Read the Small Print

As the bottle says “No crash, no carbs, only energy”. At only 3 calories per bottle you can see the selling point for a quick energy boost! Looking at the ingredients, the usual suspects are there as an energy boosting product: Vitamins, Amino Acids, L-Taurine, Folic Acid, Sucralose (Sweetner). So like many of these shot products on the market, they are not entirely natural or for the most health conscious people but the positive benefit in a race or hard training makes them a worthwhile addition to my mid-exercise fuelling strategy. Taurine is popular with the body-building community as a beneficial anti-oxidant which protects cellular activity.

Probably best not to down this stuff too late in the day though if you want to get some good zzzzzzsss. One shot contains about the same amount of caffeine as a cup of coffee.

There is that added psychological effect too where you think ‘I’m taking in a product which says it will boost my performance so I’m bound to perform better.’ Personally I find this to be quite a strong mental approach to take. Placebos can work in experiments so when compelled with something that is actually going to give you a kick, I think you can double your gains if you get in the right frame of mind.

Energy Shots – Put some Voltz into your workouts! is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Gourmet Coffee – Grab a cup of Kopi
2. Healthy Home-made Energy Bars
3. Should you supplement for Fat Loss? – Bio-Synergy Thermogen on Test