Chocoholics Rejoice

by Cami Jo Satterthwait

Emotional eating and chocolate are best friends. Nothing quite soothes the soul like a piece of melt-in-your-mouth Ghirardelli goodness! But we’ve been taught that emotional eating is bad. Giving into those desires causes weight gain and out-of-control feelings! Right?! I would beg to differ. There’s nothing wrong with letting yourself have a treat after a bad day. Eating is emotional. There’s no way around it. What you eat will affect your mood, just as much as your mood will affect what you eat. (Ever watched a cry-your-heart-out-chick-flick munching on raw broccoli? Yeah, ain’t gonna cut it!) Creating a harmony of the two is a balancing act. How to choose what you really want but still feel good afterwards. It takes a little mindful practice.

Rather than shun the evil chocolate forever and mourn your broken friendship, take a look at these benefits of eating chocolate:

•             It’s an antioxidant which slows down the aging process

•             Reduces blood pressure and inflammation by causing the vessels to relax

•             Helps blood flow and keeps blood platelets from sticking together

•             Improves insulin sensitivity

•             Chocolate stimulates the pleasure center of our brain which releases endorphins, boosting mood.

Wait, if chocolate does so many good things, why has it ever been labeled as “bad”? Unfortunately there are people in the food industry that prefer big profit margins over quality. They increase their profits by driving down the cost of making chocolate. They pollute it with cheap oils and sugars that dull the real chocolate flavor, and diminish the nutritional value. The oils and sugars can actually cause you to crave more than you would if the chocolate was a purer form. Eating too much of ANYTHING is bad for you, not just chocolate. Make peace with chocolate. It’s your friend.

What to choose?

The darker, the better. Choose 65% cacao or higher.

The following list is in order of highest antioxidant activity to the lowest: Natural cocoa (the best choice), dark chocolate, baking chocolate, then chocolate chips.

The protein in milk actually binds the flavonoids (responsible for the health effects) so milk chocolate and white chocolate just don’t have comparable health benefits as dark chocolate.

How much?

You should make it a GOAL to eat chocolate every day. Seriously. To reap the heart-healthy benefits, shoot for 1 ounce daily. That’s about two or three dove squares.

The Almighty Antioxidant

by Cami Jo Satterthwaite

What causes cars to rust? It happens when metal is exposed to water and oxygen. Rust basically dissolves metal. Even though a little may not seem like a big deal, it can grow into a big problem, eventually causing irreversible damage.

Free radicals can have the same effect on our bodies. They attack healthy cells and steal energy, making healthy cells weak and vulnerable. The destruction that excess free radicals cause can and will lead to heart disease, cancer, cataracts, diabetes, and basically any negative symptom of aging (wrinkles, weakness, etc.). They gradually speed up the breakdown of our bodies.

Having some free radicals is normal. In fact they are generated as part of our body’s immune response to help to destroy bacteria and viruses. The problem is that they damage ANY cell (bad or good) in their path until they’re stopped.

What causes free radicals?

Smog, pollution, the sun, basic metabolic processes (yes, our bodies naturally creates them), chemicals, drugs, smoking, high levels of oxygen, and stress to your body (including physical exercise). So they seem pretty unavoidable, right? The environment surrounding us constantly bombards our bodies with things that might cause free radicals to develop. That is why we need to be diligent and ensure that we are doing everything that we can to protect our bodies.

How to stop the damage

The human body is pretty efficient at taking care of free radicals. It has its own process of antioxidants. It really is a miracle how much it takes care of itself without a single thought. However, it’s up to us to make sure that we’re giving our body the nutrients it needs to keep up with the free radicals. Zinc, copper, manganese, and selenium are minerals that have to be available for the body to maintain its defenses.

A lot of nutrients can act as antioxidants: vitamin C, E, carotenoids, beta-carotene, and lycopene just to name a few. Having an abundance of antioxidants in your diet really can act as a shield to help protect your body. It can literally slow down the process of aging. You can guarantee yourself a better quality of life as you age.

Where to find these all-mighty nutrients? Mainly fruits and vegetables. Surprised? Yeah, I keep finding they’re the answer to everything too…

Here’s a short list I liked: red wine, whole grain pasta, brightly colored vegetables, sweet potatoes, kale, honey, brown sugar, maple syrup, cantaloupe, peaches, strawberries, grape juice, eggs, seafood, canned beans, carrots, squash, broccoli, peppers, tomatoes, blueberries

Potassium

By Cami Jo Satterthwaite

Dizzy, lightheaded, weak, muscle cramps and twitching.

 Have you ever felt any of these after a GPP workout? Ever? Maybe once or twice? Uh, YEAH! Those workouts can be tough. Moving hard, playing hard, and sweating hard are going to deplete your body’s nutrient stores. Those symptoms I listed at the top are potential consequences of not getting enough POTASSIUM. It’s an important mineral that can really alter your performance during workouts. The following article outlines the need-to-know of what potassium is, how much you need, and where to find it.

Potassium: what does it do?

• Potassium assists in the contraction of smooth, skeletal, and cardiac muscle. Racing hearts and contracting muscle is just part of another day at GPP.
• Potassium works with sodium and chloride to maintain fluid and electrolyte balance in the body. Only drinking water may not be enough to recover from a hard workout. Try eating something with potassium (there’s a list of sources below). It may help you rebound faster.
• It facilitates many reactions in the body. This means it acts like a key to unlock important reactions in our bodies.
• It assists in nerve impulse transmission and has a profound effect on the excitability of nerve tissue. So it helps your brain and body communicate quickly and efficiently.

Simply put: it is very important for brain, nerve, and heart function. Those are all pretty important things to have working properly!

Potassium and Blood Pressure

Low potassium intake=high blood pressure

High potassium intake + low sodium intake=prevented or corrected high blood pressure

Lowering blood pressure isn’t just about reducing sodium intake. Increasing potassium intake is an equally if not more important change to consider.

Potassium also reduces the risk of stroke-more so than can be explained by the reduction in blood pressure alone.

What if I don’t get enough?

Potassium is extremely abundant in common foods (especially fresh fruits and vegetables) so a dietary deficiency is not likely. However, potassium serves a lot of roles in the body and it’s important to get enough so all functions are covered.

Severe vomiting, diarrhea, or use of diuretics can cause profound fluid loss which can result in a drop in potassium levels. A deficiency is called hypokalemia.

If a deficiency does occur symptoms might include:

•          Increased blood pressure
•          Increased calcium excretion
•          Kidney stones
•          Bone turnover (bones are being broken down and not built back up).

As the deficiency gets worse symptoms might progress to:

•          Irregular heartbeats
•          Muscle weakness
•          Mental disorientation
•          Glucose intolerance

Is it possible to get too much?

Not likely. If too much is ingested, the kidneys usually excrete the excess. High serum potassium concentration is called hyperkalemia. It causes serious heart problems and even death. It is nearly impossible to get through diet if you have normally functioning kidneys and circulation.

So how much is recommended?

The AI (adequate intake) is 4,700 mg/day. Most Americans get around 3,300 mg/day.

*It is not recommended to supplement with potassium without a doctor’s supervision. It can cause serious heart and kidney problems.

Rockin’ sources of potassium!

What do you think of when you hear potassium? BANANAS! One of the greatest things I learned while exploring potassium is that it is in ALL LIVING CELLS. Plant or animal. It is wildly abundant in fresh fruits and vegetables. In contrast, most processed foods such as canned fruits and vegetables, lunch meats, and ready-to-eat cereals have lower amounts of potassium and higher amounts of sodium.

1,000 mg

Avocado (1 cup)

Baked potato (8 ounces with skin)

Beet greens (3/4 cup, cooked)

Edamame (1 cup shelled, cooked)

Lima beans (1 cup, cooked)

Papaya (1 large)

Sweet potato (1 cup, cooked)

750 mg

Plantains (1 cup, cooked)

Salmon (6 ounces, raw)

Tomato sauce (1 cup)

Winter squash (1 cup, cooked)

500 mg

Banana (1 large)

Beets (1 cup, cooked)

Cantaloupe (1 cup)

Dried apricots (12 halves)

Dried figs (4)

Orange juice (1 cup)

Yogurt (1 cup plain low-fat)

250 mg

Broccoli (1/2 cup, cooked)

Chicken breast (5 ounces, roasted)

Dates (5 whole)

Kiwifruit (1)

Mango (1)

Milk (1 cup)

Nectarine (1)

Orange (1 medium)

Peanut butter (2 tablespoons)

Peanuts (1 ounce, about 1/4 cup)

Pear (1 large)

Raisins (1/4 cup)

Strawberries (1 cup)

Zucchini (1/2 cup, cooked)

Protein After 6:00?

Question from Court on MY FaceBook page (thanks Court):

"I have always heard not to eat anything after 6pm...until recently.  Now I'm told that you should eat some protein right before bed so your body doesn't break down muscle tissue while you sleep...What are your thoughts...?"

A: There is definitely something to be said about keeping "pro'd-up." Doing so helps regulate blood sugar, spare muscle and regulate appetite. It does a lot of other things too.

You are right.  Scientists and professionals are now saying you should have some protein on board at bedtime. More specifically they suggest casein (it digests more slowly). Having protein in your stomach while sleeping may help repair mechanisms in your body do their jobs more efficiently. This may help you become stronger, leaner and younger looking. It may also dramatically improve immune function.  We suggest 20-24 grams within 30 min of falling asleep.  That is, if your stomach can handle it.  For this reason we suggest VERY high quality protein.  We sell THIS.     

BTW - That whole "Eat after six and it sticks" thing is a myth UNLESS you are the type that eats a boat load of food after six.  If this is the case, you should apply its principles with haste.

Personalize your Diet

by Neil Anderson

We don't believe there is ONE eating program that works for everyone. Take Jared Fogle. He lost 245 lbs. eating nothing but fast food. Jared ate low fat Subway sandwiches and one bag (single serving size) of baked chips twice a day for almost a year. Many times the scientific and health care communities scoff at this type of dieting, but there is no disputing his results. The guy went from a self-proclaimed 400+ pound "schlub" to a 180 pound walker. He has kept it off for almost 10 years. He found what works for him and stuck with it. Total caloric intake for his diet was right around 1000 per day. When I interviewed Jared for my radio show, he told me that one rule was to “throw away all the rules.” I would say there were never wiser words spoken.

New Food Guide/Pyramid

The NEW, new food guide pyramid/plate (the old one(s) for reference).  Does anyone else get the feeling the USDA is just stabbing in the dark now?

Eat The Same Thing Daily

by Neil Anderson

When dieting, we suggest you eat the same thing every day.  The same breakfast.  The same lunch.  And the same dinner.  If you snack, it should be exact same snack(s). 

When it comes to successful weight loss, the devil is in the details.  It is always surprising to ask a client what they ate the day prior.  The longer you stand there and discuss, the more things they seem to be able come up with.  First you hear about (generally) healthy meals.  Then, 2 handfuls of M&Ms.  Then, a couple of spoonfuls of mac-n-cheese from the kid's lunch.  Then, a couple of tastes of dinner.  Oh, and then a bite or two of batter while you were making cookies for the neighbor who just had a baby.  Then, then, then and then...

All of this is very hard to keep track of.  And it ALL adds up.  This "system" of eating has sabotaged more weight loss intentions than any other culprit.  It is always better to eliminate the "and thens" altogether.  Eating the exact same things in the exact same portions eliminates the guesswork and self-sabotage.  It also makes it easier to make adjustments and fine tune results.

Staying Hydrated

by Neil Anderson

Fighting a little fatigue this week?  You may be somewhat dehydrated.  Physiologists will tell that before you ever notice the typical signs and symptoms of dehydration your performance may drop more than 40% of normal. 

F-0-R-T-Y

A 2% drop in normal blood volume due to dehydration can be responsible for your cramping, fatigue, sleepiness, grumpiness, dry mouth, headaches, dizziness, lack of coordination and even fainting.  This small percentage of change will make performing workouts - ROUGH.  It will also affect the outcome of the workout since dehydration makes it harder to recover. 

Dehydration isn't all about getting enough water.  There are 3 types of dehydration.  Hypotonic or hyponatremic is primarily a loss of electrolytes (sodium, potassium, magnesium, chloride, calcium, etc.).  Hypertonic or hypernatremic is primarily a loss of water volume.  Isotonic or isonatremic is an equal loss of both.  

Becoming re-hydrated once dehydration has set in can be quite a process. Your body absorbs water slowly through a process called osmosis. It takes time.  We are talking days here.  

To become re-hydrated and begin functioning at the highest levels again start drinking a lot of water immediately.  The general 8-10 cups per day is a silly guideline.  Don't follow it.  Instead, use urine color.  Drink enough water to make it pale, then keep it that way.  Now all you have to worry about is electrolyte balance.  Proper nutritional habits work best to ensure proper levels.  Fruits and vegetables , even canned or frozen are high in electrolytes, as is bread and milk. Gatorade works in a pinch (not big on all the sugar though). Tap water or spring water does not contain electrolytes.

This is one of those subjects where an ounce of prevention is truly worth a pound of cure.  Stay hydrated all of the time and experience maximum benefit from your workouts. 

101 Things To Do With Tuna

THE OFFICIAL D/FW ASSAULT CREW TUNA SHAKE HOME PAGE
1001 Things to do with TUNA (when no ones looking!!!)

Click HERE

5 Day No Sugar Challenge

"The Terrible 10"

I think that understanding the history of the health and fitness movement makes it easier to program workouts and improve on our philosophy.  I spend a lot of time perusing books, attending lectures and surfing the internet learning about the craft of improving human health. 

One of the experts I encounter most often during my perusals is Jack Lalane.  Many of you know that Jack Lalane is my hero.  This guy was giving advice in the 30's and 40's that we are just catching onto now.  The advice he gave (pioneered) back then flew in the very face of the medical establishment (what has since become the department of Health and Human Services, and the CDC, and etc.).  At the time, the medical establishment opposed almost everything Jack taught his "students."  For example: Jack told people to lift weights.  The medical establishment said not to and that if you did so it would make you "muscle-bound."  Jack told people not to smoke.  The medical establishment said it was "healthy and good for you."  In fact, doctors used to recommend smoking as a way to cure things like emphysema and asthma. 

Jack made lot of other recommendations that were opposed by the medical establishment, but one recommendation that was way ahead of its time was his recommendation to cut back on refined sugary foods.  We know NOW that our sugary tooths are responsible for many of the things that may ail us (ie. obesity, diabetes, heart disease, stroke & etc.). 

Please watch this video and take heed.  I myself am due for his 5 day challenge.  I encourage you to do so also, if you feel there would be a point in it.  Or if you feel you can.  He says I'll feel 100% better.  Hell, 25% would do...

Hangin With the Hamburger

by Neil Anderson

Although criminalized by nutritionists and health practitioners everywhere, we believe hamburgers can be healthy.  Think about it.  They are mainly topped with fresh vegetables.  Ketchup (although 25% sugar - used sparingly) is packed with lycopene.  Lycopene is good for your heart.  Cheese (if you get the real stuff) is full of calcium.  It has got good macronutrient (carbs, proteins, fats) balance.  As long as the buns are relatively small (preferably less processed) and the meat is of good quality (low fat), a hamburger can be a healthy meal.  In fact, a weekend fitness seminar I attended once claimed that the lowly McDonald's hamburger was a "great source of nutrition, in a pinch." 

I'm not sure I'd go THAT far. 90 calories ain't bad, but 60 of them are fat calories (that's two thirds if you are counting) and 520 g of sodium equals 22% of your daily recommended intake.  In fairness they did say, "in a pinch."  We'd prefer you grill it yourself and combine it with fresher toppings and real cheese.  This would make a hamburger a better meal.  But we are splitting hairs here. 

Seems to me, eating a single McDonald's cheeseburger isn't the cause of America's health problem.  Nor should eating it be at the root of the health establishment's ire.  Instead, I would submit that the root of our problem has more to do with "supersizing" everything.  Compare the simple McDonald's hamburger (nutrition profile above) to the Wendy's Triple Whopper.  According to Men's Health, that monstrosity has 1250 calories.  765 of those calories are from fat.  That is 85 grams.  It also has an astounding 1600 mg of sodium (100 mg more than you need per day).  But that's not all.  The typical American will add a large fry (500 calories - 225 of them fat) and a 24 oz. soda (270 calories) to that and NOT be full.  For those keeping track, that is a grand total of 1,970 calories!  Criminalization for this...I might be able to get behind.



Magnesium

by Neil Anderson

Magnesium deficiency is tied to many ailments.  Many of which may be needlessly dogging you daily.  If you are feeling several or even ONE of the following you might look into supplementation.  Ask your M.D.

• Anxiety and panic attacks
• Asthma
• Blood Clots
• Bowel disease
• Cystitis
• Depression
• Diabetes
• Fatigue
• Heart disease
• Hypertension
• Insomnia
• Kidney disease
• Migraines
• Musculoskeletal conditions
• Nerve problems
• Osteoporosis
• Tooth decay
• Gray hair
• Frequent tendon/ligament injury
• Premature aging (wrinkles)
• Age/sun spots
• Poor exercise recovery
• Persistent dehydration

Got any of these?  We recommend:
Women - 540 mg/day
Men - 800 mg/day

Where to find magnesium?  Kelp, wheat bran, almonds, cashews, Brazil nuts, peanuts, pecans, walnuts, tofu, spinach, shrimp, avocado, brown rice, dates, barley, sunflower seeds, cheddar cheese, etc. 

Eat Eggs

by Neil Anderson

I feel bad for eggs.  Yep, eggs.  Once the scientific community made the link between cholesterol and heart disease it (quite blindly) banned them completely.  During the 1980s and 1990s the anti-egg paranoia hit fever pitch.  Although things in the anti-egg camp have cooled off (complete reversal actually) there are still a lot of people (including health care providers) who won't touch them.  Seems like once a food gets a bad rep it sticks.  

Eggs are heart healthy.  They are recommended eating for GPPrs.  They are an excellent source of:

Choline - promotes memory.
Lutein and zeaxanthin - antioxidants thought to promote eye health.
Selenium and Vitamin E - stress busters also antioxidants
Protein - might be the highest-quality most inexpensive protein on the planet.
Small amounts of vital nutrients, including folate, riboflavin, selenium and B12.  

They are also an e(gg)cellent (couldn't resist) snack.  Only 75 calories per.  Doctors now recommend them for LOWERING cholesterol.  Most nutritional experts say 1-2 per day promotes health.

Better Bs

by Neil Anderson

Good news!  It seems that the "B" vitamins in your daily multi-vit have gotten better.  In the old days, they used to tell us the only way to know your multi-vit was even dissolving was if your urine went bright yellowish-green.  The discoloration was supposed to be due to the "B" vitamins in your tablets.  The big thing back then was that if your pee wasn't the same color as a high-lighter pen you were probably passing tablets whole!  Port-a-potty cleaners have graphic stories about this (something about a pressure washer and strainers).  I heard that one port-a-potty cleaner was supposed to possess a collection of all the popular brands.  All the markings on the tablets were supposedly still visible...too much info? 

Have you recently become alarmed that your urine doesn't glow in the dark several hours after taking your vitamins?  Me too...until I talked to Wally.  Turns out the new vitamins (the good ones) don't do this anymore.  The "B" vitamins have gotten better.  Guess we are all going to have to find a new way to determine if our multi-vit is working.  If you hear of one let me know.  Also, if you think of a way to poke that port-a-potty image out of your minds eye, also let me know.  It haunts me.

Caffeine: - a Position Stand

by Neil Anderson

What is my position on caffeine?  Caffeine is a gift from God.  We shouldn't question gifts from God.

------------------------------------

Caffeine Provides Muscle-Boost for Athletes - (newscorp)
Wednesday, June 30, 2010

Athletes who drink a lot of caffeine can improve their performance by as much as six percent, British scientists were due to announce Wednesday.

A new study found high doses of caffeine boosted muscle power and endurance when the body was not being pushed to the limit, such as in long-distance running.

“A very high dosage of caffeine, most likely achieved via tablets, powder or a concentrated liquid, is feasible and might prove attractive to a number of athletes wishing to improve their athleticperformance,” said Dr. Rob James, lead researcher at Coventry University, in central England.

“A small increase in performance via caffeine could mean the difference between a gold medal in the Olympics and an also-ran”, added James, who was due to announce the results at the Society for Experimental Biology Annual Meeting in Prague.

Caffeine was removed from the World Anti-Doping Agency (WADA) banned substance list in 2004 but Coventry University scientists believed their findings may have implications for the use of caffeine in sport.

Even without taking concentrated doses, people who drink large amounts of coffee or tea could benefit from an enhanced power output.

"Seventy micro-Mols per liter caffeine concentration is the absolute maximum that can normally achieved in the blood plasma of a human, however concentrations of 20-50 micro-Mols per liter are not unusual in people with high caffeine intakes," said James.

Caffeine in the bloodstream could act as receptors on skeletal muscle, making the body temporarily more powerful, the scientists said.

Vitamin D

by Neil Anderson

This year on the advice of  friend, I began taking vitamin D.  My friend told me about a professor who was convinced that those who live around the 45th parallel (like we do in N. Utah) are almost completely deficient of vitamin D throughout most of the year (winter months).  This professor conducted an experiment on himself to prove it.  

The experiment this professor devised was to expose as much of his bodies' surface to the sun (your body makes vitamin D through sun exposure) as often as possible throughout the winter.  So, for several hours per day (whenever it was sunny) he would strip down to his bare chest and go outside on the roof of his building (no matter how cold it was) and expose himself to the sun in an attempt to help his body produce Vit D.  To lend more credibility to this experiment, he then would go in and take his blood and try to measure the amount of Vit D in his system.  He did this throughout the winter.  Wanna know what he found?  

NOTHING.

In essence, his body, and therefore yours, produces NO Vitamin D throughout the winter months above the 48th parallel.  So what?  

Vitamin D is essential to your health in several ways.  First of all, we all know vitamin D aids in calcium absorption.  This leads to strong bones.  What you may not know is; Vit D is essential for keeping your immune system humming.  Without adequate Vit D you may be less immune to colds and flu's.  In fact, since I began my Vit D supplementation back in November of 09, I have only been sick one time (knock on wood).  This is a big deal for me.  Last year by this time I had many infections.  Even had treatment for "walking pneumonia" in Feb of 10.  

Vitamin D is thought to have other healthy benefits.  Here are a few of them:

1. Prevents Rickets 
2. Prevent pre-eclampsia
3. Improve nerve function
4. Improve immune function
5. prevent bowel cancer by 40% 
6. Helps prevent type 1 diabetes. 
7. Heps prevent Alzheimer's disease  
8. Protects cells from oxidative stress (fights aging and disease).
9. Prevents Osteoporosis
10. Prevents hypertension and heart disease.  

These are just SOME of the benefits.  For more reading click HERE.  

How to get vitamin D? 

Simply go out in the sun.  Most scientists agree that 15 mins of exposure per day is ideal.  However, if you have darker skin, you may need more time - like 20-30 depending upon your complexion.  

Here are some other natural sources according to Wikipedia:

• Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
• Fatty fish species, such as:
  • Herring, 85 g (3 ounces (oz)) provides 1383 IU
  • Catfish, 85 g (3 oz) provides 425 IU
  • Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
  • Mackerel, cooked, 100 g (3.5 oz]), 345 IU
  • Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
  • Tuna, canned in oil, 85 g (3 oz), 200 IU
  • Eel, cooked, 100 g (3.5 oz), 200 IU
• A whole egg, provides 20 IU
• Beef liver, cooked, 100 g (3.5 oz), provides 15 IU
• UV-irradiated mushrooms (Vitamin D₂)^[30][31]

How much Vit D should you shoot for?  

USRDA is set at 400 IU per day.  I think this is too low for you.  I have seen more benefit around 1000-2000 IU.  The NIH has determined that the upper safe limit for Vit D is around 2000.  

GPP workouts are FRICKIN rough.  They demand much from your system.  It is my oppinion that you should give your body every advantage it needs to recover and contribute to your outstanding and optimal health.  If you have been sick this winter, and you live above the 48th...You may consider a Vit D supplement. 

Are Thermogenic Fat Loss Aids For You?

by Neil Anderson

If you are like the rest of us, you are always open to some extra help when it comes to fat-loss.  One of the reasons you come to GPP is to get the most effective and efficient program possible to achieve optimal health.  For most of us, this includes fat-loss.  So, where do thermogenic fat-loss aids (pills/liquids you take to help lose weight) fit into our program, if at all?  Some of the more popular brand names for these are:  Lipo-6, Hot Rox, Syntrax, Hydroxy Cut.  Do they work? Or, are they simply scams which are harmful to both our health and our wallets? 

As you can expect, the official GPP stance on fat-loss aids is: There is nothing you will ever need to comsume that is a substitute for quality nutrition and completely effective exercise.  This is where you head should be at all times along your journey to optimal health.  This being said, the question remains...can a fat-loss aid help you somewhere along the path to optimal health? 

Maybe.

Everyone is different, and the word "help" is very broad.  It is our experience that fat-loss aids can be relied upon for support in some instances.  It is also our experience that when used as a substitute for proper nutrition and effective exercise these aids will ALWAYS fail.

We all know those who swear by them.  Some of these people (most do not) even exhibit optimal health and look terrific.  This may be due to some real physiological affect (the studies on these things are "junk science" at best), or it may be due to another psychological process (this has my vote).  If, for whatever (healthy) reason, you decide to try a fat-loss aid here is some info that may help you decide if these are for you. 

Before we get into it, we think it is important that you do the following:

1)  Use common sense when choosing whether or not you will use a thermogenic aid.
2)  Never consume anything that may harm you. 
3)  Do your research. Be sure you know exactly what it is you are taking and how that will effect you specifically. 
4)  Be sure you know that what is on the label is also in your product.
5)  Realize that "aid" does not mean "substitute."

There are many different categories of fat-loss aids on the market.  The most popular of these, by far, are the thermogenics.  Of these, there are also more brand names than you can list.

Thermogenics

Thermogenesis means, "to produce heat."  This category of fat-loss aids is devoted to increasing your bodies core temperature.  The theory here is; increased body temp = increased calorie burn. This is generally accomplished by stimulating your central nervous system through variants of caffeine (guarana, green tea, yerba mate) and ephedra (synephrine, ma huang).  

Pros:  short-term energy boost, feeling of euphoria, appetite suppressant & diuretic effect (also a Con). 

Cons: may have harmful side effects including: heart attack, increased blood pressure, stroke, heart palpitations, dehydration, depression, anxiety & other psycologic conditions.  If you have a known heart, vascular, or psycological condition - these are NOT recommended. 

The problem, as you can see, is the harmful side effects can be potentially devastating.  The worst thing about these central nervous system stimulants and their side-effects is; it is impossible to know if you will suffer from them until you actually - DO! 

Other Ingredients

Most thermogenics have proprietary blends to differentiate themselves from the others. These "other ingredients" may include vitamins (Mainly the B's and C), minerals (like chromium, calcium, manganese & Zinc) Herbs & Spices (garlic, paprika & chilies) and Fiber. Of course, what they tell you is that purpose of their specific proprietary blend is to improve your chances of being successful.  What they probably mean is, "If we don't do SOMETHING to differentiate our plain old stimulant from the rest of the pack, we have a harder time selling this to you." The cool thing is that due to this, some of these companies have discovered some chemicals and compounds found in nature that may actually be helpful (articles on these to be found on this site).  

Conclusion

So, do they work?  Yep.  We've seen people lose weight while using them when combined with proper nutrition and completely effective exercise.  We have NEVER seen thermogenic aids work without these.

Are they a scam?  Well, if you buy a product to help you lose weight, and you did so safely... then, no.  It is not a scam, right?  Not so fast.  Many of these products are marketed to you in scheisty ways.  Beware of products making claims of easy results with little effort.  Usually, the more flagarant the claim, the more scheisty the product and deal is going to be.  While many manufacturers are well meaning, scientific agencies who are simply trying to help you in exchange for a small profit, many companies are pure scammers.  Not only will they sell you a bogus product, but sometimes they will rope you into expensive financial deals unrelated to the product.  Look for fine print in the deal (this usually occurs on the internet).  If there is fine print, you can be assured that the deal will be a scam (it may actually cost you hundreds more) and that the product is very likely bogus.  

A thermogenic fat-loss aid may help you.  It may also harm you.  The harm may affect more than just your health.  If you decide that using a thermogenic fat-loss aid will help you, we suggest finding a reputable health food/supplement store that gives money-back guarantees on the quality and quanties of it's products.  Many of the smaller, locally owned shops have passionate, expert, nutritional professionals that can help you sort through products and match them to your specific needs.  We also suggest you find products with fewer ingredients meant for very specific purposes.  That a supplement can help you lose weight is suspect enough without adding to it the implication that any ONE product could have the type, quality and quantity of ingredients in one dose that you may need for an endeavor as important as weight loss is to you.