Fat Burners already in your Kitchen.

In this blog is a list of herbs and spices that can aid in all your fat loss goals by adding them to your healthy meals.

Ginseng

Ginseng is valued for its ability to boost energy levels and speed metabolism. Panax ginseng, in particular, has been linked to weight loss benefits, with one study showing obese, diabetic mice given panax ginseng extracts not only had improvements in insulin sensitivity, but also lost a significant amount of weight after 12 days.

Cayenne Pepper

Capsaicin, the compound that gives peppers their heat, may help fight obesity by decreasing calorie intake, shrinking fat tissue, and lowering blood fat levels, as well as fight fat buildup by triggering beneficial protein changes in your body.
Part of the benefit may be due to capsaicin's heat potential, as it is a thermogenic substance that may temporarily increase thermogenesis in your body, where your body burns fuel such as fat to create heat, with beneficial impacts on metabolism and fat storage. Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent. It may even help counteract the decrease in metabolic rate that often occurs during weight loss.

Cinnamon

This spice may help to boost your metabolism, and it also has impressive benefits for blood sugar regulation, making it an ideal seasoning for people with diabetes or pre-diabetes. Cinnamon has been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes, as well as increase glucose metabolism by about 20 times, which would significantly improve your ability to regulate blood sugar.

Black Pepper

Black pepper contains a substance called piperine, which not only gives it its pungent flavor, but also blocks the formation of new fat cells. When combined with capsaicin and other substances, black pepper was also found to burn as many calories as taking a 20-minute walk. As an aside, black pepper also increases the bioavailability of just about all other foods -- herbs and other compounds – making it a healthy choice for virtually any meal.

Chili Powder

Chili Powder contains Capsaicin which fires up your meatabolism.  Chili Powder also contains DCT which has been shown to stimulate the breakdown of fats.

Mustard

The mustard plant is actually in the cruciferous family of vegetables (along with broccoli, cabbage and Brussels sprouts, for instance). Mustard seeds have been shown to boost metabolic rate by 25 percent, which means you'll burn calories more efficiently. In fact, just 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 calories an hour.

Turmeric

If you're a fan of curry, you're probably also a fan of turmeric, as this is the yellow-orange spice that makes the foundation of many curry dishes. Curcumin, one of turmeric's most thoroughly studied active ingredients, reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat and body weight gain.
Curcumin may also be useful for the treatment and prevention of obesity-related chronic diseases, as the interactions of curcumin with several key signal transduction pathways in the body result in improvements in insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms associated with obesity and metabolic disorders.

Ginger

Ginger is another warming spice that has anti-inflammatory properties and is known to help soothe and relax your intestinal tract. Research also suggests that ginger may have thermogenic properties that help boost your metabolism, as well as have an appetite-suppressant effect when consumed, suggesting a "potential role of ginger in weight management."

Cardamom

Cardamom, an aromatic spice with a spicy-sweet flavor, is another thermogenic herb that helps boost your metabolism and may boost your body's ability to burn fat. Cardamom is a popular herb used in Ayurveda, an ancient holistic system of medicine and natural healing from India.

Cumin

Cumin is useful for digestion and energy production, and may improve glycemic control in people with type 2 diabetes. The spice has a long history of medicinal use, and has also been found to enhance memory and provide potent anti-stress benefits.

Don't expect any of these to give you your beach body without a good diet and exercise regime, however, every little helps.

Foam Roller benefits.

Could the Foam roller be the most beneficial piece of kit in your gym?

What is the foam roller?  First off the foam roller is a long cylindrical tool made of foam or rubber and often found laying around the stretch area.

So what can it do for you?

Reduce muscle soreness;  put simply the foam roller can be considered a form of self massage, softening tight muscles and breaking down trigger points (the sore spots within muscle).  This is especially beneficial in the legs and through the back.

Before Workout stetching; using the foam roller is great way of stretching muscles both before and after your workout.  Using beforehand will often allow for a greater range of motion through exercises within the workout.

After Workout Stretching; after a workout the foam roller can help remove lactic acid from the muscles reducing soreness and speeding up recovery.

De-stressing;  If you have been sat at the desk all day, there is nothing better then to relax and stretch out those tense muscles and allow the muscles and skeleton to re-align.

Injury Prevention; All of the above will contribute to healthy, strong muscles that are at less susceptible to injury.

So if your not doing it, its time to get foam rolling.