5 Ways to Stoke Your Metabolism

5 Ways to Stoke Your Metabolism

Amanda C-P May 19, 2008

 

Simple strategies are the secret to a healthy lifestyle. No earth-shattering breakthroughs that are impossible to implement here. Just easy ways to get your metabolic fire blazing. Make these five tips habit and you’ll burn more calories, boost energy, and look and perform better.

1. Don’t skip breakfast.

When you wake up in the morning, rested or not, your metabolism is running at the lowest gear of the day. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. Not sure what to eat? Try a protein-packed breakfasts.

2. Eat every three hours.

When the body has to digest food, it has to work to break it down into a usable form. The fancy term for this is “the thermic effect.” It simply means that every time you eat, your body has to rev up the furnace to break that food down. That doesn’t mean you should eat huge meals every three hours. Simply eat a combo of high-fiber carbs, lean protein, and healthy fats in portions that are correct for your size and activity level.

3. Include a lean protein source with every meal.

Eating protein is like throwing lighter fluid onto the fire in that wood burning stove. When choosing your protein, remember that fewer legs equals better protein. In other words, fish have no legs and are a lean and healthy source of protein. Turkey and chicken—also healthy choices—have two legs. With anything that is or comes from an animal with four legs, be selective. Lean cuts of red meat and low-fat or non-fat dairy are the only way to go. Read our primer on protein for more.

4. Perform intervals.

For a period after training, the body burns more calories during what’s called Excess Post-Exercise Oxygen Consumption (EPOC). The magnitude of the EPOC can change with different types of training. Weight training and circuit training will rev up the metabolism, as will interval training. Bottom line: All training will create EPOC, but these exercises will give you the most bang for your buck. Try to do them four days per week and save the long easy sessions for your recovery days.

5. Drink green tea.

Green tea has a natural component that helps to speed up the metabolism. Not the box tea, but brew-it-yourself with boiling water and a tea-bag-type tea. Green tea contains substances called catechins that stimulate the body to burn calories (rev up the metabolic furnace). A study published in the American Journal of Clinical Nutrition showed that drinking four cups of green tea per day reduces body fat. Added bonus? Catechins have been shown to have anti-inflammatory effects, anti-cancer properties, and may help control cholesterol levels.

 

One Small Change Downsize Your Dinnerware

One Small Change Downsize Your Dinnerware

From J KitaJne 1, 2010

Some entertaining yet insightful research was published recently about the Biblical Last Supper. Brothers (as in fraternal, not Franciscan) Brian Wansink, Ph.D. of Cornell University and Craig Wansink, Ph.D. of Virginia Wesleyan College analyzed 52 of the best-known artistic renderings of Jesus’ final meal. They discovered that the plate and portion sizes portrayed had grown significantly over the last 1,000 years. Bread portions in the paintings increased 23 percent, plate sizes 66 percent, and entree dimensions 69 percent. Apparently, the artists were subconsciously reacting to the expanding plenty on their own tables. All of which illustrates the hell we’re in when it comes to controlling food intake. Even God and His apostles are eating more than they realize. As a result, instead of making One Small Change in my life this month as I usually do, I’m going to attempt to work One Small Miracle. I love to eat, and my favorite summer sport of cycling compounds the carnage. But as I get older and my metabolism naturally slows, it’s getting increasingly difficult to stay lean no matter how much I work out. So something needs to give, and I don’t want it to be the seam of my pants when I genuflect in church. Sure I’d like to lose a few pounds before peak beach season, but what I really want to do is learn how to be satisfied with less food—to eat more slowly and mindfully. This seems to be the secret to lifelong weight control, better digestive health, and even, to a degree, happiness. One of the simplest ways to trigger this evolution, according to some experts, is by eating meals from smaller bowls and plates. In one study of random diners at all-you-can-eat Chinese buffets, those selecting larger plates served themselves 52% more food (and consumed 45% more) than those grabbing smaller plates. Similarly, another study conducted at a camp cafeteria found that teenagers given larger bowls served and consumed 16% more cereal than those handed smaller bowls. But here’s the interesting part: The small-bowl group actually thought they’d been served nearly 8% more than their large-bowl colleagues. It was an illusion of plenty. Such findings have prompted Brian Wansink and his vaunted Food and Brand Lab at Cornell University to launch The Small Plate Movement. He’s endeavoring to educate people about this simple change, which he says can significantly reduce serving sizes without inducing feelings of deprivation. Indeed, he contends that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20-22% and lose nearly 2 pounds per month. And that’s without changing any other aspect of your diet. Intrigued? So am I. In fact, I’m intent on finding out for myself if this strategy really works. For the next 30 days I’ll eat all my meals from either 10-inch plates or 6-inch bowls. Will I be hungry, or hardly notice a difference? Will my usual seconds turn into thirds, or will I be strangely content? Join me in making this One Small Change, and we’ll find out together.

Fat Loss Rules To Live By – Part 2

Fat Loss Rules To Live By – Part 2

1. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks. Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

2. Balance your fat intake for the day. One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.

3. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.

4. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, ( I prefer greek style as its easier to digest) tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds (or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” supplements.

5. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

6. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.

7. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.

8. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.

 

Fat Loss Rules To Live By – 1

Fat Loss Rules To Live By – 1

Diet, exercise and sleep are sure fire ways to help you lose weight and keep it off.

However, today there is more information available to you for weight loss, that sometimes you can get overwhelmed.

I have made it easy for you to lose weight and keep it off.

Here are 7 simple fat loss rules to help you lose weight and change your body forever!

1. Some find eating 4-6 small meals day a day instead of the usual 2-3 large meals helps regulate and boost your metabolism to burn more calories.

2. Consume whole foods that are high in fibre and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

4. Consume 25-35 grams of fibre per day. Fibre will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with KRILL OIL.

Studies have shown that taking 6g of fish oil (not cod liver oil) will help you burn 2lbs of fat a month.

7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fibre and help to control appetites and curb hunger.  Adding a SUPER CLEAN GREENS mix or supplement will also help regulate hormones and cravings.

 Jax Allen miclub ltd cheltenham uk

3 Diet Rules U Need To Know

The 3 diet rules you need to know...
 
Ready for them?
 
I like to keep the diet "rules" simple, so here goes...
 
"Rule" 1 - Eat more...
 
Fruits and vegetables
Low-fat and low sugar dairy (like plain Greek yoghurt)
Whole grains (I like quinoa)
Lean protein – Grass fess or wild – free range when possible.
Salads, Mushrooms & Avacado
Beans and Legumes & Seeds
Nuts & Nut Oils
 
 
"Rule" 2 - Eat less...
 
Cereals and sweetened yoghurt
White carbs such as bread, pasta and rice
"Fake foods" like rice cakes
Snacks such as granola bars and wheat crackers
Salty or fried snacks
Vegetable Oils
 
"Rule" 3 - Eat a lot less often...
 
Sweetened drinks such as pop and iced tea
Alcohol & sweetened or lo-cal mixers
Bagels, muffins, cakes and biscuits
Butter, mayonnaise, and full-fat salad dressing
 
Hope this is simple enough to follow and get you started. : )

 

Sandwich Anyone?

Sandwich Anyone?

 

The wheat we eat today is full of gluten – the stuff that makes it sticky; in fact this stuff is often used as a binding agent for postage stamps yum – not. The wheat we consume today is actually bio engineered to contain 90% more gluten than our grandparents ate, and there is less than half the protein in our wheat today versus 50 years ago. Also while on the subject of nutritional value according to a Rutgers University study it now takes 19 ears of corn to equal the nutritional value of one ear of corn grown in the 1940’s!
It’s crazy, the soil our crops is grown in is so depleted that it is entirely dependant on the chemical fertilizers it is given to grow, so it becomes devoid of the essential minerals we need as humans!
So what happens when we eat wheat – well when you consume wheat, the gluten in it swells in your intestinal tract, often constipating you. Then the immune system is activated to attack that very part of the lining of the intestinal tract, causing bloating, wind, maybe diarrhoea and nausea – these symptoms should alert you to the fact that your body is rejecting the food you’re putting into it. And also the immune system can’t do its normal job of protecting you from viruses – it’s trying to protect you from what you’re eating, so you’re getting sick easier.
Also, when consumed, wheat is more easily transferred to blood sugar in the body than any other carbohydrate. Dr William Davis, a preventative cardiologist, says, “two slices of whole wheat bread increase blood sugar to a higher level than a chocolate snack bar. And then, after about two hours, your blood sugar plunges and you get shaky, your brain feels foggy, you’re hungry.   So let’s say you have an English muffin for breakfast. Two hours later you’re starving, so you have a handful of crackers, and then some crisps, and your blood sugar rises again. That cycle of highs and lows just keeps going throughout the day, so you’re constantly feeling hungry and constantly eating. Dieticians have responded to this by advising that we graze throughout the day, which is just nonsense. If you eliminate wheat from your diet, you’re no longer hungry between meals because you’ve stopped that cycle. You’ve cut out the appetite stimulant, and consequently you lose weight very quickly

So, any one for a sandwich???

Jax© 021011

 

Sugar is the Enemy

New Studies Confirm the Surprising Relationship Between Sugar, Insulin Resistance, and Heart Disease.

IMPORTANT health information follows. More people need to know about this so please read this article and reblog or send those you care about the link to my blog. Heart disease is still the #1 killer in the western world… Accounting for 17% of all deaths (according to the WHO) and killing over 94,000 people in the UK every year. In 2006, heart failure cost the NHS £625 million, community based drug therapies cost £129 million (NICE 2003). In 2006 CHD cost £29 BILLION with 69 Million work days lost. (2004) As you can tell, heart disease not only kills but it weighs heavily on the economy and health care system of our country.

For years it was believed that eating too much fat was the cause of heart disease. And for that reason, the 1980s saw a a new “low-fat” movement. However, heart disease is still increasing. And so is obesity. If fat was the problem then why are people still having more heart attacks, getting fatter, and more of them developing Type 2 Diabetes?

Well, a big part of the answer is SUGAR.     As I’m about to show you in this article, sugar is a big reason why 1/3 of us have high blood triglyceride levels, making them (maybe even you) more susceptible to a cardiac event – heart disaster!     Don’t be fooled by low-fat products because if fat has been reduced or removed, then manufacturers know that something else has to take its place. In many cases, it’s sugar.

So why is sugar so bad?    Well, it can destroys every cell and system in your body and although I won’t be touching on every one its negative health effects here, I will be discussing the rarely talked about relationship between sugar, insulin resistance, and heart disease. After reading this article, I guarantee you’ll never look at sugar the same way again.

New Study Finds Sugar-Sweetened Beverages Increase Risk of Heart Disease This really comes as no surprise (after you understand how all this works) but a March 2012 study in the journal Circulation (USA) with 42,883 men found a significant and positive association between drinking sugar-sweetened beverages and the risk of coronary heart disease. In fact, the researchers revealed that for a one serving per day increase in sugar-sweetened beverage intake, the risk of CHD increased by 19%.

If you thought that drinking a pre-packaged fruit juice or soda pop was only doing damage to your waistline, then think again. This is just one of many studies showing sugar’s detrimental effects on the heart and cardiovascular system. As we’ll see below, fructose (which makes up roughly 50% of the sugar molecule sucrose as well as poisonous high-fructose corn syrup) is perhaps the main culprit here.

Why?    Well, among other reasons, the liver has a very tough time metabolising fructose (as opposed to glucose).  In fact, roughly 30% of fructose intake is converted to fat in the liver. One of the ways this happens is through a process known as de novo lipogenesis (or “new fat creation”). There’s dramatic rise in DNL after fructose consumption? Crazy, right?

Fructose and Uric Acid Not only does fructose (ie. sugar) add more fat (in the form of triglycerides) to your bloodstream – not a good thing by any stretch of the imagination – but also stresses your heart and vascular system by increasing blood pressure.

How?     Well, one of the by-products of fructose metabolism is uric acid. You may have heard of it before. It’s the precursor to and associated with gout. But in this case, uric acid increases blood pressure by preventing the normal way your blood vessels open and tighten to control your Blood Pressure.

Does that make sense?    The combination of increased fat production and the creation of uric acid are just 2 ways that sugar puts you at greater risk of heart disease. No wonder heart disease is still killing more of us than any other disease!

What About Fruit?    So, does that mean that fruit is bad for your heart too?   Well, first of all, fructose is only a portion of the sugar found in fruit. Some fruit have more, some have less. But either way, fruit is a natural whole food and if anything should be eaten in greater amounts to prevent heart disease.

Case in point… A 2011 study assessed the effect of low glycemic index fruit intake in type 2 diabetes and whether or not it increased the risk of cardiovascular disease (CVD). Temperate climate fruit, which are generally low GI, were the focus and included apples, pears, citrus fruit (oranges, tangerines and grapefruit), berries (strawberries, raspberries, cranberries, blackberries and blueberries) and the Prunus family (nectarines, peaches and plums).

Not surprisingly, the low GI fruit consumption is associated with lower blood pressure and CVD risk and supports a role for low GI fruit consumption in the management of type 2 diabetes and heart disease.    FANTASTIC!   This shows that WHOLE foods are an important ingredient to life-long health.

Fruits have a large amount of fibre, which naturally slows down the amount of fructose that reaches the liver at any given time. Therefore, the liver can more easily process the fructose from fruit, meaning less of it is converted to fat.   Fruit is also loaded with antioxidants, which are very important for fighting off free-radicals and preventing oxidative damage in your arteries.     So go ahead – get your 8-12 servings of fruits and veggies!    Yes I said 8-10 servings!!

The Beginning of the End –   To further understand how sugar eventually leads to a greater risk of heart disease, we need to start at the beginning. When you eat sugar (specifically glucose), it causes a spike in blood sugar. The greater the glycemic index (load) of a food or meal, the greater that spike will be.     Generally, refined grains (white bread, pasta, pastries, etc…), sweeteners, and sweets are the major culprits here.

But, your body is amazing.  It knows that high levels of sugar in your blood is dangerous, your pancreas produces and then secretes a hormone called insulin. Insulin is like a VIP tour guide that takes excess blood sugar and brings to your muscle, fat, and liver cells. Without insulin, blood sugar (glucose) almost always would not be able to enter and do its job in your cells.   So, in order for things to operate smoothly, your pancreas must first produce and secrete insulin and, second, your cells must be “sensitive” (or responsive) to it.

However, eating a lot of sweet/sugary foods creates a cascade of events that can eventually lead to a condition called “Insulin Resistance” or Diabetes.   When this happens, your cells are no longer sensitive to insulin.   So, no matter how much insulin you produce it has no effect.

The reason?  You’ve simply been exposed to too much of it over the years and no longer respond to this important hormone. This creates a deadly scenario… You have sugar in your bloodstream but cannot store or move it into your muscle, liver, or fat cells, which means you have elevated blood sugar.    If, your blood sugar remains high for a prolonged period of time, disastrous consequences can occurr.

Too much sugar   EATS AWAY   at your blood vessels, nerves, and other tissues in your body causing eye, nerve and digestive damage

BAD News.   But that’s just the beginning.    Let’s assume that you have become insulin resistant (that you have Diabetes) like the 2.9 million other sufferers in the UK alone.

How Insulin Resistance Can Hurt Your Heart    Under healthy conditions, insulin stores sugar in your cells.   It also encourages fat storage too. You might not like that about insulin but that’s the way it goes.   If you don’t want as much insulin circulating in your blood, and less sugar stored as fat, then don’t spike your blood sugar with poor quality foods, biscuits and sweets.

When insulin resistance occurs, your cells NO longer respond to insulin.  Therefore, no sugar can be stored.  At first glance, if you want to lose weight you might think that’s a good thing but let me explain why it’s not.   Apart from the fact that too much sugar in your blood WILL ruin your arteries, nerves, and other precious tissues… It also increases triglycerides (fats) in your blood, raising your risk of heart disease.   In fat cells – insulin resistance triggers an increased release of a hormone (HSL), which increases fat breakdown into free fatty acids. These free fatty acids (FFA) then move to your liver.   In the liver FFAs can either be converted to energy in your muscles  OR… Converted back into triglycerides for storage OR incorporated into dangerous VLDL particles. (High blood triglyceride levels)

Side note:   When your doctor measures your “blood triglycerides” he/she is measuring the amount of triglycerides in VLDL particles in your blood.  A higher the number means you’re at greater risk of heart disease.

Not only does insulin resistance increase your blood triglycerides by increasing VLDL formation but it also activates all of the fat-forming genes in your liver.  This essentially means that more processes occur to convert sugar into fat, rather than energy.

Similarly, HYPERGLYCEMIA (too much sugar) causes enzyme processes in the liver to favour cnverting excess sugar to more fatty acids. They are converted into triglycerides (yet again) rather than being burned as energy.  All of these events lead to one major problem…                         High blood triglyceride levels (aka. VLDL) which is big time risk factor for heart disease.

Thankfully,   this level can easily be attained through lifestyle changes such as diet, weight loss, and exercise.

The Take Home Message…… SUGAR – directly related to diabetes and weight gain – could be such a big problem for your heart as well?

But after reading this article, I’m sure you can see why sugar (yet again) should have a very very small place in your diet.

Disease doesn’t just happen. Genetic factors are extremely minimal (5-10%) in comparison to what really matters…

What you’re putting in your mouth and whether or not you’re moving your body.

If you want to avoid heart disease and diabetes (insulin resistance), then start by limiting your sugar intake.

Doing so will also improve all other aspects of your health as well!

Don’t add sugar to your food, never eat anything with HFCS, avoid added Fructose. Diabetic Sugar is often made from corn syrup (Poisonous stuff).

Look at labels on packages and don’t buy anything with sugar as the first few ingredients.

Example – Just have a look at flavoured yoghurts… if Sugar is the first ingredient – it’s mostly sugar – not yoghurt!!  Buy plain greek yoghurt and add your own fruit – fresh or frozen –  kind to your heart and completely   YUMMY!!

JaxAllen  miclub Cheltenham   follow me @miclubtweets