1. Watch your diet
Experts have weighed in on this topic, and what they have concluded after many studies is that your metabolism slows down when you cut calories. This might seem counter-productive if you are trying to lose weight, but if you remember to get regular exercise, it can negate that slowdown effect.
Gradual weight loss will keep your metabolism chugging along. If you are trying to lose weight, cut no more than 500 calories from your daily diet and be sure to work off the same amount of calories when you workout.
2. Stop stressing
If you have been stressed out about your job, your family, or any other factor in your life, you need to find a way to cope with the stress positively. Research has shown that when you are completely stressed out, your metabolism can’t deal.
At a study conducted by Ohio State University, women that were stressed to the max burned less calories after eating a high-fat meal when pressed with stress the day prior to eating that meal. Too much stress could cause you to add 11 pounds a year. Eek.
3. Go fast
While experts shun most cleanses and other trendy diets of starvation, new research seems to show that fasting in a certain way might actually help. Alternate-day fasting allows one to eat without any restrictions on one day and then on the next day, only allows one to eat 500 calories. This method triggers weight loss without slowing up your metabolism.
4. Pump some iron
Lifting weights is one of the best ways to rev up your metabolism. Most people are aware of the benefits of strength training, however a newer research has shown that when lifting weights, one of the best things you can do is go slowly instead of fast. By resting for several minutes between sets, you’re helping to promote the growth of muscles.
5. Eat protein properly
Protein is fuel for muscle growth. However, you need to split up the amount of it you consume evenly throughout your day. Your body can only handle roughly 4 to 6 ounces of protein at once. Eating more than that during a meal will cause it to be stored as fat.
6. Employ calorie blasters throughout the day
There are many other little things you can do during your day that will make a difference, like exercising in the morning on an empty stomach, drinking more water, adding small bursts of activity to your day such as a walk on your lunch break, and sleeping in colder temperatures can all contribute to a speedier metabolism.
7. Health problems can cause metabolism issues
Certain health issues like thyroid disorders, prediabetes, osteoarthritis and rheumatoid arthritis, and polycystic ovary syndrome are just some of the ones that can turn your metabolism upside down. If you have any of these health problems, discuss your options with your doctor.
By working these tips into your day, you will soon start to feel your metabolism working more efficiently and quickly for you. And when that happens, you will be able to achieve the goals you have been dreaming about.
I recently read a “30 Tips” post on Rubies and Radishes that had some great suggestions to make eating Paleo easier.*
But… compulsive editor that I am, I edited it down to what I thought were the best tips for eating Paleo, and add a few helpful items and notes of my own. Here you go!
• When you’re just starting, plan out meals and snacks several days in advance. This keeps you from caving in on busy days. Once you get the hang of cooking and eating Paleo, it will be easier to throw together meals from your well-stocked kitchen.
• If planning all your meals seems overwhelming, try it in phases. Most people don’t need a lot of variety in breakfast, so find one or two Paleo-friendly breakfasts that work for you and get those nailed down. Then find a few lunches that work for you. Then move on to planning dinners.
• Cook meat in bulk; save in easy-to-thaw portions in the freezer. Hamburger, pulled pork, chicken, and your favorite kinds of sausage are all handy to have ready to deploy. You can also cook bacon in big batches and keep it in the fridge. Have you tried cooking it in the oven?
• Dedicate time to prep ingredients every week. Or, if it works better for you, every evening after dinner, prep what you’ll need for tomorrow’s meal(s). Thaw anything that’s frozen. Chop up ingredients. Pre-mix seasonings or sauces.
• Paleo eating and meal planning takes time to adjust to. Give yourself time and grace. Keep at it — it will get easier! It’s only hard until it’s routine.
• Read labels. Learn to recognize sugar in all its disguises. Yeah, it’s overwhelming and kind of depressing at first, but it’s a necessary education.
• Don’t spend too much time trying to figure out how to substitute or recreate the non-Paleo food you once ate. Instead of mourning the loss of food that makes you feel yucky, celebrate new food discoveries that make you feel great! As you stick with this, your taste buds will change and junk food will become less and less appealing.
• Explore Paleo blogs and books. The more Paleo knowledge you have, the easier it is to stick with your new lifestyle!
• When you make dinner, make extra. Enjoy it for breakfast (yes, you can!) or lunch the next day, or pack it in the freezer for an easy future meal.
• One of the hardest things about eating Paleo is the social pressure to eat junk. Always have a plan before going to social gatherings. And focus on how that food is going to make you feel tomorrow! Tell yourself, “When I eat crap, I feel like crap.”
• Eat a satisfying meal before you go to parties so you won’t be tempted by unhealthy choices. Drink plenty of water while you’re there. Focus on enjoying the people, not the food.
• If it’s a pot luck, bring your own Paleo dish (or two), because that might be your only healthy choice!
• Likewise, have a plan for how you’ll eat when meeting friends at restaurants.
• Remember to get the sleep you need every night, and drink plenty of water. And several times a week, if not every day, try to get a little sunshine and gentle exercise.
Posted by Erin Peck – Healthy eating! #Weightloss
You’ve heard the argument for getting your 5-7 servings of fruits and vegetables a day, but maybe you need another reason to choose an apple over a Snickers bar and steamed veggies over buttered bread. In addition to weight loss, clearer skin, and a better feeling body, fruits and vegetables contain natural antioxidants that fight aging. The free radical theory of aging states that we age because our cells accumulate free radical damage from exposure to smoking, air pollutants, the sun, and chemicals. To fight premature aging of the cells you can eat foods high in antioxidants that counteract and fight free radicals.
Next time you go shopping toss these antioxidant rich foods in your basket and eat to good health!
This tree-like veggie is known in the health community for providing the most concentrated source of vitamin C, a premier antioxidant nutrient. Vitamin C provides support of the body’s oxygen metabolism and lowers the risk of chronic inflammation and cancer risk. If that wasn’t enough, broccoli contains several carotenoids, which function as key antioxidants.
You may skip over these fruits, but apricots pack a powerful punch of antioxidants including carotenoids and vitamin A, which is needed for cell growth and immune system function. This fruit is also good for your vision, full of potassium, and contains a healthy serving of fiber.
These fruits may already be your favorite topping for yogurt and granola or a sweet treat after dinner, but these small berries provide the body with specific antioxidants that can’t be found in any other food. In addition to high levels of vitamin C and anthocanines, raspberries contain ellagitannins, which make up 50 percent of a raspberries antioxidant effect.
This tiny fruit is packed full of queritrin and ellagic acid, which fight off the body’s cancerous cells to prevent cancer from developing. Try to eat an organic version of this fruit or drink cherry juice for your daily dose of these cancer-fighting antioxidants.
Contrary to the popular belief that this water-packed summer treat is made up of only water and sugar, watermelon is actually a nutrient dense food that is full of antioxidants. This melon is full of vitamin C and lycopene, which is associated with a decreased risk of prostate cancer.
This yummy vegetable contains some of the most powerful, polyphenol antioxidants including quercetin, which fights against cancer and heart disease, rutin which is anti inflammatory and anti-allergenic, and anthocyanins that help with urinary tract health, memory function, and graceful aging.
Probably one of the most commonly known antioxidant rich foods, these berries do pack a powerful punch of health, especially considering their small size. One cup of natural, wild blueberries contains more antioxidant capacity than 20 other fruits and vegetables. For blueberries their antioxidant power comes from the blue pigment in the berries, which protects against inflammation, Alzheimer’s disease, and other degenerative diseases.
This leafy green is already loved for its high levels of fiber, potassium, and multiple vitamins. In addition to being full of healthy goodness, spinach is full of the carotenoids luten and zeaxanthin, which protect the eyes from damage, fight against cataracts, and age-related macular degeneration.
9. Kidney Beans
You may already love beans as a source of protein, fiber, and nutrients, but kidney beans are also exceptionally rich in flavonoids, a class of antioxidants that helps fight aging and the presence of free radicals in the body.
You may already know that oranges are high in vitamin C, but this particular vitamin is the primary water-soluble antioxidant in the body. It works to prevent damage inside and outside the cells to prevent colon cancer. In addition it can reduce the severity of inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis.
gPosted by Crisha Alyziah Miller -When you have iron-deficiency, your cells can’t get enough oxygen. How can you tell if your levels are a little low? Be on the lookout for these 10 warning signs.
Iron is crucial to biologic functions, including respiration, energy production, DNA synthesis, and cell proliferation. Although the prevalence of iron-deficiency anemia has declined somewhat recently, iron deficiency continues to be the top-ranking cause of anemia worldwide.
The human body has evolved to conserve iron in several ways, including the recycling of iron after the breakdown of red cells and the retention of iron in the absence of an excretion mechanism.
However, since excess levels of iron can be toxic, its absorption is limited to 1 to 2 mg daily, and most of the iron in the body (about 25 mg per day) is recycled by macrophages that phagocytose senescent erythrocytes. The latter two mechanisms are controlled by the hormone hepcidin, which maintains total-body iron within normal range, avoiding both iron deficiency and excess.
Hepcidin is a peptide hormone that is synthesized primarily in the liver. It functions as an acute-phase reactant that adjusts fluctuations in plasma iron levels by binding to and inducing the degradation of ferroportin, which exports iron from cells. In iron deficiency, the transcription of hepcidin is suppressed. This adaptive mechanism facilitates the absorption of iron and the release of iron from body stores.
In most cases, iron resistance is due to disorders of the gastrointestinal tract. Partial or total gastrectomy or any surgical procedure that bypasses the duodenum can cause resistance to oral iron. Laparoscopic Roux-en-Y gastric bypass, which is performed in selected obese patients to reduce caloric intake and to correct diabetes, is an emerging cause of iron deficiency and anemia because the procedure effectively removes an active iron absorption site from the digestive process and increases gastric pH. Helicobacter pylori infection decreases iron absorption because the microorganism competes with its human host for available iron, reduces the bioavailability of vitamin C, and may lead to microerosions that cause bleeding. Since it is estimated that half the world’s population is infected with H. pylori, clinicians should be aware of the possibility of infection and provide treatment in order to eradicate this source of iron-resistant iron-deficiency anemia.
Patients with malabsorption and genetic iron-refractory iron-deficiency anemia may require intravenous iron. Intravenous administration is also preferred when a rapid increase in hemoglobin level is required or when iron-deficiency anemia caused by chronic blood loss cannot be controlled with the use of oral iron, as is the case in patients with hereditary hemorrhagic telangiectasia. Active inflammatory bowel disease is an emerging indication for the use of intravenous iron; oral iron is not only ineffective but may also increase local inflammation. Intravenous iron is essential in the management of anemia in patients with chronic kidney disease who are receiving dialysis and treatment with erythropoiesis-stimulating agents.