Tag Archives: metabolism

Think your food choices are limited? Think again!

Need some great tips to refine your eating habits.  You know that I swear by eating healthy foods, making good nutritional choices and when you have less than ideal choices; make a better bad choice.  I know you’ll find this helpful and like always, there are great varieties of food here you can chose from.

Don’t destroy all your Boot Camp and other exercise efforts by making bad food choices that keep you from reaching your goals!

Eat This: Instead of:
Whole, natural foods Processed foods
Almonds Sugar-laden, trans fat snacks
Fruit Soda, juice, or candy
Nuts Chips, cookies, donuts, or cake
Vegetables Anything fried
Green Tea Coffee, soda, or sweet beverages
Lean meat Fatty meat or high-sodium meat
Low-fat Dairy Full fat dairy or ice cream
Water Coffee, soda, or sweet beverages
Raw Vegetables Bread and butter
Extra Vegetables Extra serving of bread or potato
Oatmeal Donut, pastry, or sugary cereal
Lean stir fry Fried Chinese food
Grilled, baked, broiled meat Battered, deep fried meat
Low sugar yogurt Sugary yogurt or ice cream
Sugar free natural food Sweetened food
Unsweetened ice tea Coffee, soda, or sweet beverages

4 Weight Loss Tips to Live and Lose By:

1. Eat at least five times a day at regular intervals

2. Eat 4 oz of lean protein at least twice a day

3. Fill two-thirds of your plate with vegetables and fruit

4. Make every calorie count, this means every bite should pack protein, fiber and fat.

10 Essential Nutrition-Based Weight Loss Guidelines:

1. Focus on eating a variety of foods every day.

2. Eat fruits and vegetables in a variety of colors. Green, yellow, orange, red….you get the idea.

3. Eat small meals frequently, preferably 4-6 times. Also avoid overeating or binge eating out of hunger.

4. Say no to extra fat! Avoid putting butter or sour cream on your food.

5. When you feel the first shot of hunger pain, wait it out. If you still feel hungry after 10-15 minutes then eat. If you aren’t hungry any more it was likely your emotions speaking and not your tummy!

6. Plan healthy meals ahead of time—this will save you many calories!

7. Stop eating before you feel full. Your brain is slow in receiving the full signal from your tummy – so give it a chance to catch up!  There is about a 20 minute belly to brain delay. Eat slower.

8. Eat fruits and vegetables first, then meats and lastly bread or other starches. This forces you to fill up on nutrient dense, yet calorie-sparse, foods first.

9. Drink water instead of  pop. Your body isn’t able to register all of the calories in liquid, so hundreds of calories add up without making you feel full.

10. Trade your white bread in for whole-grain bread.

10 Ways to Dining Out without Pigging Out

1. Don’t indulge in bread before your meal arrives

2. Substitute your fries for a side salad, fruit or a baked potato

3. Forgo your pop for a tall glass of ice water or tea

4. Instead of burgers, hot dogs and sausages choose sandwiches,  salads and lean meats

5. Always order your dressing on the side in order to regulate the amount that you use

6. Put half of your meal in a to go box before you start eating

7. Don’t order food that is made with creamy bases, such as white sauce

8. You don’t have to clean your plate! If you are full then stop eating

9. Eat your vegetables first…rather than last

10. If it’s fried then don’t order it

Spice it up for fat loss!

It is one of the most overlooked, but healthiest spices in the world…You might even call it a “fat burning spice”… in a roundabout
way.  Yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.

This miracle spice has many other benefits too:

  • controls blood sugar levels
  • helps maintain insulin sensitivity
  • a very powerful antioxidant
  • may have antibacterial and antifungal properties

and dozens of other benefits too numerous to mention here.

So what is this miracle spice?

Well… it’s good old tasty Cinnamon!

Spice with benefits!

Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner by an indirect link.

Cinnamon has dozens of health benefits.  The main benefit that will help you to get leaner is through its strong influence on controlling blood sugar levels in your body.

Here comes the science (and my geeky side…I know you probably didn’t know I had one.)

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to require less production of insulin.

Chronically high insulin levels overtime can make your body pack on the pounds.

How can you harness this magic to help you lose more fat?

To benefit from cinnamon and allow it to assist you with greater fat loss potential is to use it daily in your meals wherever you can find a taste for it.  Some popular ideas are in yogurt or cottage cheese, smoothies, oatmeal, or anything else you can think of where it would go well. Some people consider cinnamon an acquired taste so if you are not a fan of the flavour, you could use a cinnamon capsule before each of your meals. (I put it in most of my shakes too.)

Using it either to assist with added flavour in your meals or as a capsule with your meals can help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

DON'T EVEN THINK ABOUT IT!!

So, how do you use cinnamon? Let me know.  Have a fav recipe you use that has cinnamon in it? Share it with readers.

Like I said; shakes, oatmeal, smoothies, etc, are all great options for adding cinnamon as part of your nutritional plan…This is not. –>

Metabolism…simplified

 

 

 

Make that fire burn!

Metabolism…We’ve all heard the word. But how many of you actually know what metabolism is and how it effects your bodies ability to burn fat?

 

I could pull out the Medical description of it, but it honestly makes my head hurt when I read about it.  (Not a big fan of polysyllabic words).  I can tell you all about the break down of source energy, (in humans we call that food), how the food is torn down into microbial size, transformed into useable source (nutrients) and then delivered where it is needed in the body for specific purposes.

In simple terms, your body can’t absorb a steak, but through digestion, the addition of certain enzymes and further simplification, your body can absorb and use the amino acids that make up a steak into providing energy for muscles.

Usually when we talk about metabolism we most commonly hear that ‘so and so’ can eat like a horse and never gain a pound because their metabolism is so fast.  People with a slow metabolism will be prone to having a lot of what they eat get stored as future energy…aka Fat.  People with a fast metabolism enjoy the comfort of knowing a lot of what they eat gets used immediately for energy…aka Skinny B….ARGHHHHH

But, did you know that how and what you eat can influence your metabolic rate?  You can also have control of that rate through proper attention to your muscles…Your goal for either weight loss or weight management should be to create a fast burning metabolism.  Why?

The faster your metabolism, the greater capacity you will have to use energy without it being stored as fat.  There are foods that you can eat that actually help you do just that.  But doing it just with proper nutrition is like starting your car and just letting it idle in the driveway.  You are burning through fuel but at a slow and steady rate.  To boost the fuel burn, you have to make the engine work.  The best way to make the engine of your body work is to add resistance training to your fitness plans.

Fat is converted (metabolized) in the muscles.  The more muscle you have the more fat burning capacity your body has.  When you eat the proper amount of food, your body doesn’t hold onto that food in fear of going into starvation.  You have enough source to fuel your body and a great capacity for burning fat.

Did you know you could easily control your own metabolic rate.  Were you under the belief that when you hit 30 your metabolic rate just started to naturally slow and you had no control over it? Let me know.

Coming next…why diet programs are designed to help you fail.