Category Archives: Metabolism

Intermittent Fasting Clock

Intermittent Fasting: Why Am I Hearing So Much Auout It And What Is It?

Intermittent Fasting is becoming more and more popular as a bona-fide weight loss and fat loss tool.

Truthfully, intermittent fasting is nothing new. For those of us that have been in the health and fitness industry for any amount of time, we’ve known about is and we’ve probably used it. (It is my daily routine).

Chances are you’ve been hearing a lot more about it lately and you might be thinking, “A new fad in diets.”

Nothing could be further from the truth. It’s not new and it isn’t a fad. I believe that with people finally understanding how bad they’ve been lied to by big marketing and weight loss pharma, people are more open to looking to the real pros for the answers.

So, here it is:

Intermittent Fasting: What is it

Intermittent fasting is not a diet. It is a schedule for eating. It is a way to optimize your bodies natural chemical process surrounding the timing of fat release from cells, digestion and caloric burn.

The Health Benefits of Intermittent Fasting

There are many good reasons to give intermittent fasting a try. Improving your overall health and wellbeing is one of the major ones. In fact, there are quite a few different health benefits to be gained from intermittent fasting.

Lower Your Blood Sugar

Intermittent fasting can help you reverse insulin resistance. Part of that is due to weight and belly weight in particular that you’ll be losing as you fast, but a part of that is because you are avoiding blood sugar spikes while you’re fasting. If you combine intermittent fasting and staying away from sugar, sweets and white flour you can expect to see even better results. Wouldn’t it be worth it to reduce your risk for Diabetes?

Lower Your Blood Pressure

Fasting has also been shown to lower your blood pressure. As you are putting less stress on your body by cutting out some of the food you’re eating and as you’re burning off excess body fat, your blood pressure will start to lower, thus reducing your risk of heart disease and stroke.

Lose Weight – Burn Fat

Speaking of weight loss… one of my favorite benefits of intermittent fasting is losing weight. This particular way of eating and fasting seems to be very effective in losing the dangerous belly fat. You are continually moving from times of eating little to times of eating plenty.

Your metabolism stays strong, allowing you to burn off fat.

Reduce Inflammation

Fasting has also been shown to reduce inflammation in your body. It isn’t certain exactly how this is accomplished, but there is plenty of data out there that intermittent fasting is effective in reducing inflammation and the nasty side effects it brings with it.

Help Your Body Regenerate On a Cellular Level

Last but not least your body seems to go into repair mode when you’re fasting. Your cells start to generate and your body does everything it can to keep you in shape. Presumably, this is a genetic trait left from hunter and gatherer times.

During lean times, the body would regenerate and stay in shape so we were able to go find the food we needed to survive.

Today we can use fasts to mimic this famine effect and reverse the effects of illness, cancer and aging at least to a point. Does that mean fasting is the

cure-all for anything that may ail us? Of course not, but it is a tool we can use on our journey to better health.

There you have it!

A really good introduction to Intermittent Fasting and how it is a centuries old way of eating. You centuries when we weren’t measured as a society with an obesity epidemic.

The F3 Diet Plan: Intermittent Fasting For Fat Loss

If you want to learn more about Intermittent Fasting, head on over to the F3 Diet site. This is a 3 part diet plan that incorporates intermittent fasting into it as one of 3 pillars for effective and lasting fat loss.

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paleo diet metabolism reset plan

Paleo Diet: The Best Foods For Your Paleo Diet

The paleo diet is based roughly on what our ancestors were probably eating during the Paleolithic era (around 2 ½ million years ago). Did I ever mention that science is wrong from time to time?

The diet is extremely healthy and wholesome if you follow it. Thousands of people all over the world rave about the health benefits and great results they get from it

Like any diet, it is not the end all and be all, no diet ever is, but it’s a great life style to adopt.

The diet itself is pretty easy to understand. You have a list of foods that you can eat and a list of foods that you should not eat. Pretty much like any diet.

It’s very basic and anybody can understand it. Unlike other diets which use nutrient timings, food combinations, detoxes, lemonade, etc. the paleo diet is straightforward.

However, it is not an easy diet to follow.

Paleo Diet: There Is A Challenge

The biggest complaint about it is the initial challenge people go through. You’ll have cravings that will be gnawing at you constantly. Those cravings are the exact same cravings you would go through if you were a drug addict that quits your drug of choice.

It’s just like that because it’s exactly what you’re doing… you’re going to be coming off a drug addiction. In this case, the drug is sugar.

Once you get past letting go of your sugar cravings, it will be smooth sailing.

So what are the best paleo foods?

The paleo foods you eat are nutrient dense and natural. In the purest forms of the paleo diet you eat organic produce and grass-fed meats. Even eggs should be free range.

If you can do that, fantastic! However that would be a little on the expensive side. So, if you can’t afford organic vegetables and grass-fed meats, then by all means get the normal produce and meats.

Just stick to the food list recommended below.

There are many types of foods you can eat while on the paleo diet.

Paleo Diet: The Foods

Meats
Poultry, Bacon, Pork, Ground Beef, Grass Fed Beef, Chicken Thigh, Chicken Leg, Chicken Wings, Turkey, Chicken Breast, Pork Tenderloin, Pork Chops, Steak, Veal, Lamb rack, Shrimp, Lobster, Clams, Salmon, Venison Steaks, Buffalo, New York Steak, Lamb Chops, Rabbit, Goat, Elk, Emu, Goose, Kangaroo, Bear, Beef Jerky, Eggs, Bison, Bison Steaks, Bison Jerky, Bison Ribeye, Bison Sirloin, Wild Boar, Reindeer, Turtle, Ostrich, Pheasant, Quail, Lean Veal, Chuck Steak, Rattlesnake

OK… some of those are a little crazy but you get the idea. There are a lot of choices which means it’s easier to do paleo than most other nutrition plans.

Pick and choose what you like and eat those. It does not have to be a rigid diet. Some flexibility is good.

Vegetables
Asparagus, Avocado, Artichoke hearts, Brussels sprouts, Carrots, Spinach, Celery, Broccoli, Zucchini, Cabbage, Peppers (All Kinds), Cauliflower, Parsley, Eggplant, Green Onions

Fats
Avocado Oil, Coconut oil, Olive oil, Macadamia Oil, Grass fed Butter

Nuts
Almonds, Cashews, Hazelnuts, Pecans, Pine Nuts, Pumpkin Seeds, Sunflower Seeds, Macadamia Nut, Walnuts

Fruit
Apple, Avocado, Blackberries, Papaya, Peaches, Plums, Mango, Lychee, Blueberries, Grapes, Lemon, Strawberries, Watermelon, Pineapple, Guava, Lime, Raspberries, Cantaloupe, Tangerine, Figs, Oranges

The one thing that may be missing and glaring obvious to you is the lack of grains, breads, crackers, cookies, cakes and other similar crap that you don’t need at all.

Some people will argue that our Paleolithic ancestors ate grains. Yes they did. They ate grains that weren’t refined, processed, chemically altered or bleached unlike the ones we eat.

They also walked everywhere didn’t have heat or air conditioning and couldn’t go through the drive thru when they were hungry.

Some people think that a paleo diet removes carbs. It doesn’t. It removes crappy carbs but you can have all the vegetables you want, those are carbs.

If you consume only the foods on the list above, you will notice your health improve. You will look and feel better.

If you eat sensibly and follow this diet, your results will be fantastic.

When you change to a paleo based diet, the results can be amazing in a relatively short period of time.

If you are looking to lose weight, drop inches fast, increase your energy and feel better overall, you really should look at a paleo based eating plan.

The Metabolism Reset is a complete weight loss and body transformation plan that teaches you how to reset your metabolism so that your body can burn fat more efficiently.

It has over 100 recipes all based on the paleo diet but it doesn’t just stop at proper nutrition. The Metabolism Reset Plan includes complete nutrition education and an exercise plan to boost your results in no time at all… naturally and safe.

Learn more by clicking here:
Metabolism Reset Plan

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Good And Bad Fats

Good and bad fats seem to confuse a lot of people. Not All Fats Are Created Equal.

Bottom line…you NEED fat in your diet, but you need the right kind of fat.

The problem is while we need fat, we get way too much of one type and not enough of the other and the food industry, once again has done its best to confuse us and keep us in track with the bad fats

In the mid 70s, government and scientific nutritional guidelines advocated for higher carb diets. Whole grains, breads, cereals…you know, all the foods that General Mills and Kellogg’s advocate for.

“High-carb, low-fat foods” became the norm.

When you take natural fats out of foods they lose their taste, so to combat no taste, sugar was added. Isn’t it funny when the obesity epidemic began, was about the same time high carb, low and no fat diets became the norm.

So what are the healthy and unhealthy fats?

Fat doesn’t make you fat, but even too much healthy fat can make slow you down.

Fat has direct impact on your blood circulation and your arteries. It’s linked to cholesterol and heart disease. Before the invention of trans fat, cholesterol and heart disease really weren’t an issue, so that is your first clue about which fat to avoid.

Here are the basics on good and bad fats.

SATURATED FAT (Mainly Healthy – too much unhealthy)

When fat became an enemy of good nutrition we were pretty much told to never eat fat that was solid at room temperature. Sorry butter, coconut oil, palm oil and a few other healthy solid fats.

Saturated fat has been linked to higher cholesterol levels but some evidence may support the foods that use solid fats are usually sugar dense as well. Pastries, deep-fried foods and doughs. Once again, sugar is in the mix.

Keep calories from saturated fat sources under 10%.

A note about room temperature…many saturated fats will turn to liquid in warm rooms.

TRANS FAT (Nothing good here at all)

This is a fat that has been transformed by the process of hydrogenation. Hydrogen is added to the fat molecules through a process involving heat and pressure. Throw in a little platinum or nickel and voila, trans fat. You want to completely avoid trans fats…these are truly the bad fats. They are also almost impossible to avoid in the North American diet.

Hydrogenation makes foods shelf stable longer. Don’t get fooled by “partially” hydrogenated…it still sucks for your health.

Processed foods.

Snack foods, such as chips, crackers, cookies, most margarine and salad dressings.

Foods made with shortening and partially hydrogenated oils.

If room temperature in your home is warm and your fats stay solid, you’re looking at trans fats.

UNSATURATED FAT (Healthy Fat)

Unsaturated fat is mostly in oils from plants. Olive, avocado. Unsaturated fat instead of saturated fat may help improve your cholesterol levels. (So does exercise).  Unsaturated fat is broken into two categories:

Monounsaturated: Avocado, nuts, some vegetable oils (as long as they aren’t hydrogenated or partially hydrogenated.

Polyunsaturated: Corn, sesame, safflower, sunflower oils, Omega 3s and Omega 6s

TOTAL FAT ON A FOOD LABEL

Total fat includes saturated, polyunsaturated, monounsaturated, and trans fat. Generally labels will break down the fats as Total Fat, Unsaturated Fat and Trans Fat…pay attention to all, but especially Trans fat.

You need to have fat in your diet for many reasons and fat is actually beneficial for removing bad fat. So don’t get worked up over “fat-free, low fat and half fat.” Pay attention more to the type of fat and where the fat comes from.

Here are my favorite healthy fat sources.


1. Avocados (and Avocado Oil)

Avocados are one of the healthiest fruits you can eat. They’re loaded with monounsaturated fats, which raise levels of good cholesterol while lowering the bad. They are also contain Vitamin E that boosts immunity and acts as an anti-aging nutrient for your skin.

I’ve replaced the use of Extra Virgin Olive Oil with Avocado Oil for cooking as its high smoke point of about 520 degrees and because it isn’t solid at room temperature, it’s a excellent to drizzle on salads or veggies.

2. Butter – Grass Fed or Ghee

Real butter from grass-fed sources is what you should reach for.

The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources.

Ghee, or clarified butter, is simmered to bring out butter’s naturally nutty flavor, leaving it with a high smoke point, making it ideal for cooking at high temperatures. Ghee benefits include being loaded in fat-soluble vitamins A, D and E which are all vitamins best absorbed with, fat. They are great at keeping your metabolism and digestion on track.

3. Coconut Oil

I use coconut oil for everything. I cook with it, use it in protein shakes, use it on my hair, my skin and even remove make up with it!

The fatty acids in Coconut Oil improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.

Just like Olive Oil, it can be found in extra virgin meaning it hasn’t gone through a deep refining process.

4. Extra Virgin Olive Oil

You can’t talk about healthy fats without mentioning Olive Oil. But, only extra virgin olive oil is the one to choose.

Part of the reason that I’ve shifted to Avocado Oil from Olive Oil is because it’s harder to find and trust EVOO.

A lot of the top manufactures realized that no one knows the difference between extra virgin, cold pressed olive oil and processed olive oil. So, to save a buck, they processed it, which means OO goes further. Some have been sued over the practice.

It’s also not great for cooking at high temperatures, but is awesome on veggies and salads.

5. Omega-3s

Omega 3s are considered essential because your body can’t make them. There are 3 types of them with the first two being found mainly in cold water fish (salmon, tuna, sardines) and the third comes from plant sources, mainly nuts.

The best omega-3 nuts to consume are walnuts while seeds with the most significant omega-3 nutrition include chia seeds and flaxseeds. Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress.

Cholesterol…it’s been mentioned a few times in this email. Did you know that your body actually produces cholesterol? It’s something else that helps your bodies metabolism.

There are two types; LDL and HDL. The best way to remember how they effect your body is this;

L = Lousy
H = Happy

The best way to manage your LDL and HDL is through a healthy diet. The easiest way to change them is through…EXERCISE!

Yup…simple exercise naturally lowers LDL and raises HDL so get out and exercise people. It’s good for you!

Need an exercise to try?

Here is one of my workout videos that doesn’t require any weights, no special equipment or a gym.  Grab a bottle of water, a towel, a mat (Not needed) and just hit play.

This was a Facebook Live I did a while ago…30 minutes, great workout, anywhere, anytime.

Have an awesome day!

 

Quote Of The Day

~ Your previous failures are rarely your fault if you haven’t been given the right information. Once you’ve been given the right information you have a responsibility to yourself to never fail again.~

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We go after it all in 90 Days!

This girl knows the difference between good and bad fats.

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Reset Your Metabolism In 4 Easy Steps

I love talking about metabolism and weight loss because they are directly connected and if you want weight loss results, you need to reset your metabolism.

We are quick to blame a slow metabolism as the reason we gain weight or have trouble losing weight. And we are even more quick to give the credit to a fast metabolism when we see people eating lots of food and never gaining an ounce!

Could it be that a fast metabolism is the key to maintaining and losing weight? And if it is…how do you make your metabolism faster?

When we talk about metabolism, we’re talking about the process of every chemical process in our body. A slow or fast metabolism describes the efficiency in how those chemical processes take place.

Metabolism in terms of weight loss, or weight management for that matter, is how fast your body converts food to energy, how fast your body uses that energy and then how fast your body eliminates the waste products of all those chemical processes.

Truthfully, we must get rid of the words fast and slow with efficient. Your body either does these chemical processes efficiently or inefficiently.

How Do We Use Energy

We use energy in everything we do. From walking and talking, sleeping and breathing and even eating and digesting food, we use energy.  100% of your energy comes from the food you eat and when you break that food down into its simplest form, the chemical nutrients, you’re either putting good or bad fuel into your body.

Just like your car…put the wrong fuel in and it will kill your engine immediately.

Put bad fuel in and it will kill your engine, but over a longer period of time and damage other parts of your power system along the way.

Your metabolism is directly impacted by:

  • the composition of your body
  • your age and your gender
  • the food you eat
  • how active you are
  • genetics

Increasing the efficiency of your metabolism is what you always want to aim for. A ‘fast’ or more efficient metabolism eases weight loss, increases your energy level, improves your health and literally turns back the aging process.

In short, you look better, feel better and move better.

4 Tips To Reset Your Metabolism

4 Easy and Effective Ways to Reset Your Metabolism

  1. Eat proper food
    Food is the foundation of an efficient metabolism. When you eat proper food it clears the way for your metabolism to become more efficient. Every one of the 6 essential nutrients for your body  are part of the food/fuel process.
  2. Drink a lot of water
    Every chemical process in your body is carried out through the cellular base and every cell in your body is made up of…water. You need to clean out the water in your body by replacing it on a regular basis.
  3. Exercise
    You want to lose fat? Eat proper food, drink lots of water and exercise…it is that simple. I’m not talking body building or hours in the gym, I’m talking about 20-30 minutes of challenging your muscles with the right type of exercise to strengthen, tone and shape.
  4. Sleep and Rest
    Your body does it’s best repair, recovery and rebuild while you sleep and give your body rest. The more sleep you can get, the more time your body can do all of those more efficiently.

Reset Your Metabolism

When you combine these four strategies to reset your metabolism you will find new energy, you’ll feel better almost immediately and you will never be challenged by your weight again.

You will turn your body into an efficient fat burning machine when you reset your metabolism!

Please spread the word by sharing this article and I always love hearing from you in the comments below.

If you have any questions, leave a comment below or reach out to me on Facebook @ DrCarrieBurrows

 

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