Dear Friend,
How’s it going?
Hopefully you answered ‘Great!’ because you’ve been consistently eating
right and training, gearing up for these winter months.
If you haven’t, that’s okay too. It’s never too late to gain control of your
health and fitness.
And whether you’ve got just a few more kilos to lose – or still have a
long way to go – today’s article can help you reach your goals, with a little
less effort.
Enjoy …
Yours For Health,
Shane Shiels
Shashido Enterprises
Adelaide’s Premier Health & Fitness Expert
Need A Snack? Go NUTS!
Far too many people don’t follow their diet closely or consistently enough
to get the results they want.
Usually, it’s because they fall victim to the temptation of eating a quick,
convenient and tasty snack.
This sabotages your efforts, simply because you end up eating more calories
than your body needs to lose weight. The good news is, research is now
showing us that if you DO need a snack, reaching for a handful of nuts can
do your body – and fat loss efforts – good.
The most recent study to come out was published this month in The Australian
Journal of Clinical Nutrition.
Researchers did a systematic review on 31 studies involving nuts and obesity.
They found that overall, adding nuts to your diet could help you lose an extra
half kilo. More importantly, the results suggest they can also help you
maintain your ideal weight over the long term. [1]
The researchers concluded that:
‘Compared with control diets, diets enriched with nuts did not increase body
weight, body mass index, or waist circumference in controlled clinical trials.’
So what kind of nuts should you snack on?
Researchers at the City of Hope National Medical Center in California found that
almonds might be your best bet – especially if you’re looking to get a ‘boost’
with your weight loss efforts.
The study, published in the International Journal of Obesity and Related Metabolic
Disorders, recruited 65 participants and separated them into two groups eating
low-calorie diets.
The first group added almonds as part of their diet. The second group was able to
pick whatever ‘Carb’ they wanted, so long as it was equal in calories to the
almonds in group 1.
As it turns out, almonds can help you get slimmer!
Those in the almond group:
Enjoyed nearly 62% greater reduction in weight/Body Mass Index (BMI)
Experienced a 50% greater loss in their waist circumference
Burned 56% more fat mass
Pretty amazing, right?
The researchers concluded that:
‘… Both dietary interventions [carb vs almond] were effective in decreasing
body weight – however, the almond-[Low-Calorie Diet] group experienced a
sustained and greater weight reduction for the duration of the 24-week
intervention.’ [2]
In addition to the potential weight loss/maintenance benefits of eating nuts,
they’re also a great source of healthy omega-3 fatty acids, which are great
for your overall health.
Another study published in the Journal of the Australian College of Nutrition
& Environmental Medicine, found that eating nuts could help:
Reduce the odds of you having high blood pressure and low HDL (‘good’)
cholesterol
Lower systolic blood pressure
Improve your body mass index and waist circumference
Reduce the chances of you having metabolic syndrome
Not bad for a snack that’s tasty and pretty satisfying.
So next time you’re a little hungry or just want something to snack on, go NUTS.
The best choices are macadamia nuts, almonds, walnuts, pecans and brazil nuts.
Oh and one more thing – if you’re serious about managing your overall health and
fitness, 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.
Special Offers:
Request a FREE Fitness & Weight Loss Diagnostic
Consultation: click here
Share Your Secret To Health & Fitness With A
Friend… And Get this Amazing FREE Gift! click here
Are You Our Next Client of the Month? Share Your
Story and Win BIG click here
References:
[1] Flores-Mateo, G. Rojas-Rueda, D. et al. “Nut intake and adiposity: meta-analysis
of clinical trials” Am J Clin Nutr June 2013 ajcn.031484
[2] Wien MA, Sabat’ JM, Ikl’ DN, Cole SE, Kandeel FR. “Almonds vs complex
carbohydrates in a weight reduction program.” Int J Obes Relat Metab Disord.
2003 Nov;27(11):1365-72.
[3] O’Neil CE, et. al. “Nut consumption is associated with decreased health risk
factors for cardiovascular disease and metabolic syndrome in U.S. adults:
NHANES 1999-2004.” J Am Coll Nutr. 2011 Dec;30(6):502-10.
Quote Corner
“Sometimes you don’t realise your own strength until you come face to face with
your greatest weakness.” – Susan Gale
Eat Yourself Thin
Grilled Asian Chicken
(Serves Four)
4 boneless, skinless chicken breast halves
2 cloves garlic, crushed
3 slices fresh ginger root
2 tablespoons honey
4 tablespoons sesame oil
1/4 cup soy sauce
1. In a small microwave-safe bowl, combine the soy sauce, oil, honey,
ginger root, and garlic. Heat in a microwave on medium for 1 minute, then
stir. Heat again for 30 seconds, watching closely to prevent boiling.
2. Place chicken breasts in a shallow dish. Pour soy sauce mixture over, and
set aside to marinate for 15 minutes.
3. Preheat a grill for medium-high heat. Drain marinade from chicken into a
small saucepan. Bring to a boil, and simmer over medium heat for 5 minutes.
Set aside for basting.
4. Lightly oil the grill tray. Cook chicken on the prepared grill 6 to 8 minutes
per side, or until juices run clear. Baste frequently with remaining marinade.
Chicken will turn a beautiful golden brown.
Prep: 15 mins
Cook: 15 mins
Ready: 50 mins
Amount Per Serving – Calories: 217 / Total Fat: 7.6g / Cholesterol: 67mg
/ Sodium: 961mg / Total Carbs: 10.6g / Dietary Fibre: 0.2g / Protein: 25.7g
Recipe from AllRecipes.com.
Shashido Enterprises
Mt. Barker, S.A. 5251
Phone: 0420 347 550 Email : [email protected]
(c) Shashido Enterprises 2013 (All Rights Reserved)
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