So, 11 ladies start their 14-Day Fit For Life Kickstart today. If you didn’t get involved, I’ve go some good news…
2 of the ladies are working with me purely online…which means:
I do have 2 spaces if you missed out and feel that you need a simple plan, support and accountability from a Registered Nutritionist and like-minded ladies to kickstart your health and fitness this Summer.
Here’s the link to get instant access straight away (you must do it today though):
Anyway, if this is not what you want, I’m going to get straight on to the question I had about:
“The best oil to cook with and whether you should you be worried about cooking with oil?”
I’ll keep this short and sweet as I know it’s Monday and you’re busy:
🔥 1) ideally, don’t use oil to cook (all oil at higher heats have potential to be “toxic”). Steam, boil, grill or use 1 kcal fry spray if possible
You’ll also save calories without really knowing (which is a great way to lose weight) or you could use these calories to make a dressing (e.g. olive oil dressing) I get that some dishes taste better with oil 👩🍳
So, how do you reduce potential “toxins” from high heat and oil?
Marinate with herbs and spices and / or use some vinegar in meats / veggies 🔥 2) if you’re using oil to cook, saturated fats work best (things like coconut oil / butter). Any seed oils (sunflower oil) more likely to give off toxic compounds at high heats. Even olive oil and rapeseed do at highER heats. That all said? That’s the sexy stuff, aka the cherry on top of all this healthy and weight loss stuff… Because we know the taking care of: ✅ Your overall FOOD intake across the day ✅ Your FITNESS ✅ And your FOCUS . mindset Are the NOT so sexy stuff that – perhaps unfortunately – WORKS But I’ll tell you what is sexy? The results you see 12 weeks, 24 weeks and years later in both how you look and how you feel when you can fit back into the clothes you want to wear 👌🔥🔥
PS. As I said, 2 spaces left starting TODAY if you need a simple plan, support and accountability from a Registered Nutritionist and like-minded ladies to kickstart your health and fitness this Summer.
Here’s the link to get instant access straight away (the start date is today for this as we’re doing it together):
“Where’s my grey shorts, Jenn?” I shout up to my wife, anticipating that she must have moved them as I can’t find them 😂
“I can’t remember the last time I wore them” << That’s Mrs Fruci’s witty response haha
“Found them” I reply 10 seconds later…
It’s a real bad habit of mine. Asking where something is without properly looking. It’s so deeply engrained. Is it a man thing?
But it reminds me of the ‘myths’ that are so deeply engrained they stop you from losing weight, getting fitter and – dare I say it – enjoying this fitness and healthy eating stuff so you can stick to and be fitter and healthier for longer…
❌ Break boosts your metabolism and is the most important meal of the day (for some people, skipping breakfast actually helps them lose more weight)
❌ Sugar makes you fat
❌ Fat makes you fat
❌ Coffee dehydrates you (I’d have shrivelled up by now)
❌ Protein makes you bulky (it’s actually one of the easiest ways to lose fat and beat hunger)
❌ Dairy makes you fat
Anyway, all these myths are blooming confusing…
And if you believe them, are probably making you stress more than you need to about what and when to eat to tone up and be healthy.
Just something to think about.
Especially next time you find yourself going on a new health kick.
PS. To get on my 14-Day “Myth Free’ Fit For Life Body Transformation Kickstart, go over to:
“Matt. I’m not hungry but I just eat anyway. I’m crap”
^^^ a message I got the other day after I spoked about beating hunger.
And it comes up a lot so don’t think you’re the only one who does this.
In fact, if you think about how food is used to celebrate, commiserate, beat boredom, socialise…it’s hardly surprising.
I mean, just like smokers know that smoking is bad for them…we all know that overeating isn’t healthy for us (bloating, carrying more fat, risk of Type 2 diabetes and other diseases, harder to move, low energy etc..)
But it’s harder said than done to change all of this.
So, why is this?
Well, scientists asked half the people in a study to push a button every time they saw an image on a computer screen. Each time they did this? An M &M or a crisp was ejected for them.
They then tested the part of the brain that anticipates the VALUE or REWARD of doing something.
Example, if you’re hungry, this part of the brain should say EAT (as the reward / value of event is high)
However, if you are full up / have just eaten, the value of the event decreases.
So, when they gave the M & Ms and crisps as a reward to the people for clicking an image when they were hungry, it was hardly surprising that this part of the brain was basically saying “eat it”.
But what happened when they gave these people a big meal before doing this? Surely, the antiquated reward should be down-regulated?
Their brains failed to say “don’t eat it”…even though they were full, showing how HABITS could be so powerful that you do things, like eat when you’re not hungry, without knowing.
3 things you can do to help improve your habits today?
1) Leave nothing out on your kitchen side apart from a fruit bowl (this might add a conscious action into your daily routine so you have to open a cupboard to eat something)
2) Write down what you eat today before you eat it
3) Think about the TIME that you usually eat when you’re not hungry and pick on of the following tasks instead:
a) Go for a walk
b) Ring a friend / family member you haven’t spoke to in a while
c) Write down 3 things you appreciate in your life today
Because -as you know – this weight loss, healthy eating and toning up stuff is more about ‘mind over matter’
And less about: cutting carbs..
It’s why I simplify this confusing mess of a health and fitness industry with 3 things:
1) A simple health eating plan you can follow even when you’re eating out (including a sample 3 -day meal plan and shopping list done for you if you need a kickstart and want to get results straight away)
2) Support from like-minded ladies and access to your own Registered Nutritionist (me) to help personalise this nutrition and fitness stuff for your lifestyle so you can stop blaming willpower (like they tell you)
3) Accountability – The ladies already joke that I’m like Big Brother 😂 but if helps you kickstart your habits and do the things you know you need to do to lose weight, tone up and fit back into your favourite clothes for good?
5 Spaces left.
If you feel this might be for you?
Have a look at some of the stories from the other ladies below and see if it is for you:
So, if you missed my ramble yesterday on how I stop ‘picking’ and finishing off my daughter’s leftover over food, you can read that here..
But one of the questions I got on the back of this was:
‘I like diet drinks, like coke and fanta, should I be worried about sweeteners? they stop me picking but I’ve read they’re full of crap and worse for you?”
Well, I’m just going to tell you what the science says, NOT my opinion.
They gave 18-60 year olds 1050mg of aspartame AKA which is equivalent to about 6 cans of diet coke a day for 12 weeks and found:
1) No impact on appetite as some people say
2) No impact on blood sugar levels or impact on insulin levels (which can be predictors of Type 2 diabetes)
Suggesting that if a diet / sugar free drinks stops you losing control and having your head in the biscuit tin?
It’s perfectly safe.
In fact, it will probably help you lose weight, lose fat around your organs (which reduces your chances of conditions like Type 2 diabetes) and improve your health…
Which is what they show when they look at people trying to lose weight WITH improvements in their habits, such as accountability, exercise, and support.
Now, I’m not saying sweeteners are healthy. They contain ZERO nutrition. And – of course – water is better than any diet drink. Common sense will tell you that.
But it’s not always as easy as ‘drink more water and you’ll cure all of your cravings’.
Finding a weight loss plan that you can stick to so you can keep the weight off is about personalising it for YOU.
Which means making the smallest step you can make TODAY. If that mean curbing your biscuit tin rampage with a sugar free drink? Then go for it.
At the end of the day, overeating sugar is killing more of us than sweeteners, that’s for sure.
Speak soon ,
PS. Just 6 spaces left on my Fit For Life Kickstart programme starting on Monday 30th April. If you feel that a personalised nutrition and fitness plan for you, accountability and support (so you can stick to it) might help kickstart your weight loss and fitness goals?
And don’t just take my word for it, have a look at the stories from some of the ladies using the system, here’s one from Lisa:
“I was looking to lose weight but this time, wanted to know and understand exactly what I was doing. I found Fruci Fit through an email from a gym I used to be a member of. I went on to the website, and added my name to the mailing list and started to receive (and still do) Matt’s daily blog.
It took a couple of months of emails before signing up as I wanted to be sure this was the right route for me to lose weight and keep it off for life. I have not been disappointed. It’s now the start of week 10 and I’ve lost over a stone and 5 inches from my waist.
Matt teaches you how to prepare balance meals eating the foods you love and there is no such thing as a bad food. It is amazing how your mindset changes as this is worked on too. This is now a way of life for me and not another diet.
There are short daily exercise sessions which really help to tone you up and one of Matt’s phrases is “it’s you verses you” this really helps.
If you’re looking for a different approach to losing weight without counting calories, syns or points, I’d highly recommend you give this a try. You won’t be disappointed!”
Because I get that you KNOW what to do. I’m not going to sit here and tell you why you haven’t got the results you want. You probably know why. I’m just going to give you the tools, plan, and support you need to guarantee that you lose fat, tone up and fit back into your favourite clothes 🙂
One of my clients has lost 9lbs in the last 12 weeks...
And 8 inches from her waist..
She stayed the same last week and was really frustrated.
And I get it. It is frustrating when you have weeks like that.
But, I'm going to be honest with you here, this is how it is.
In fact, if you KEEP the weight off even with social events and holidays?
Well, you're doing better than 93% of the population out there.
And it's why today...
I just wanted to share with you a lesson that we can al take from...
my 1 year old daughter..
On how persistence pays off.
PS. 6 spaces left on my 14-Day Fit For Life Kickstart starting on Monday 30th April.
If you start today?
You'll get instant access to a done for you meal plan, shopping list and home workouts straight away and then I'll be in touch to take you through the nutrition system and get you started with your personal training to keep you consistently PERSISTENT to get the results you want...