3 Tips to “Naturally” Speed Up Your Metabolism

Obesity is an ever more common problem, largely due to our relatively sedentary lifestyles and unhealthy diets. As soon as we come to terms with the fact that we have become too heavy, we start a battle against those extra pounds. The best way to begin this battle is to try to increase our metabolic rate.

So what is the metabolism, exactly? The metabolism is a set of biochemical processes which break down our food and convert it into energy. There are two parts to our metabolism –anabolism and catabolism. Anabolism is a constructive phase; this consists of growth and cellular repair. Catabolism is a destructive process, where substances are broken down into less complex compounds which the body can gain energy from. Together, the two phases break down and distribute dietary nutrients throughout the body.

Here are a few easy ways to increase your metabolic rate…

1. Get regular exercise - A regular routine of exercise helps to burn off body fat and builds lean muscle. Muscle tissue requires more energy than other tissue – so the more muscle you have, the higher your metabolism will be. To get the maximum benefit, you should take your exercise in the morning.
2. Start the Day Right - Your metabolism slows down while you are asleep. Having a healthy breakfast helps kick start your metabolism for the day. Nutritionists suggest eating several small meals spread throughout the day – try to avoid having meals late at night, especially larger ones.
3. Adopt Healthy Lifestyle Habits - Eating too much sugar, drinking alcohol, smoking and other not-so-good-for-you habits have another unhealthy effect – slowing your metabolism! This contributes to weight gain, so try to kick your bad habits.

Different foods can boost your metabolism as well. The following offer items you can include in may diets…

Fiber – Fiber rich foods can help you to lose weight. Fresh fruits like pears, apples and strawberries are good, as are vegetables and unprocessed grains. Getting enough fiber improves digestive function and reduces cholesterol levels.

Fruits and vegetables with high water content – These foods make you feel full, counteracting the tendency to overeat. Watermelon, tomatoes, citrus fruits and other watery fruits and vegetables should be eaten regularly.

Protein – Lean protein is very important; good sources include egg whites, beans, tofu, shellfish, poultry and some fish.

Spicy foods – People tend to eat smaller portions of spicy foods. This is largely due to a tendency to eat more slowly and drink more water with these foods; this translates into a lower caloric intake. If you are accustomed to spicy food already, try adding a little more heat to your meals.

Olive oil – use this oil rather than saturated fats for your cooking. Olive oil also has Vitamin E and other antioxidants, making a much healthier (and more flavorful) choice for cooking.
 

How to Stop Sugar Cravings

It takes both time and effort to change any bad habit that you may have. A sugar craving can be very difficult to break but if you are determined, you can do it. Most bad habits, if you remain focussed, can be kicked in about 30 days. As with any bad habit though, the first step is to acknowledge that you’ve got a problem. Just like drinking or smoking cigarettes, overdoing sugar, caffeine and other common ingredients in our diet is bad for out health and must be changed in order to better our health.

An increasing number of people are suffering from diseases which are preventable; diseases largely caused by their diet. Foods which are high in sugar, fat and cholesterol are making us sick and are even killing many of us! There is plenty of information available about the horrible consequences which an unhealthy diet has on our bodies – just read some of the many reports from the CDC or the AMA and learn for yourself. I’m not trying to spread fear here, but it may be good to be a little frightened of an unhealthy diet. A lot of heart disease is preventable through diet, as is diabetes and obesity for the most part.

To change any bad habit, you, and only you, first has to decide that a change is needed. It’s a decision only you can make, plain and simple. It’s not going to be easy; changing your sugar consumption habits can be as hard as quitting smoking, since sugar is semi-addictive in nature and like other addictions, can cause some serious damage to your body.

Sugar is actually a toxin! Bet you didn’t know that; that’s why eating too much sugar can be so hazardous to your health. What we’re speaking of here is mostly refined sugar, which is not a natural product. In fact, before anything goes in your body, you should ask yourself whether it is or is not natural. If not, think twice before ingesting it.

Practice is really the best way to train yourself to resist your sugar cravings. When you find yourself hankering for sugar, try waiting five minutes before giving in. Try to take your mind off of the craving by doing something else. More likely than not, you’ll be over the craving after the five minutes have passed. Five minutes at a time, you’ll eventually manage to beat your cravings.

Set small, achievable goals for yourself. If you think you can’t do without those four sugars in your coffee, try waiting an extra hour, even two before you have it. Try this every day and it will become easier as you go. Of course, you can have that cup of coffee sans sugar; if this will help you get past the cravings, go ahead.

With determination and the decision that this habit needs to be changed, you can do it. Remember - you control your cravings, they don’t control you.
 

Vital Nutrients for People Over 50

As we get older, our bodies need more nutrients to stay healthy. Getting a healthy, balanced diet and supplements as necessary can make sure that we stay in the best possible health even as we age. However, the American Dietary Association reminds us that older people need more nutrients but fewer calories, since the metabolism tends to slow as we age.

Every person has a different level of physical activity and a different metabolic rate, so the exact number of calories needed depends on the individual. However, everyone needs about the same amounts of seven essential nutrients; so without further delay:

• Vitamin A – We all know that vitamin A is good for our eyes, but it also is healthy for the skin and for immune function. Carrots, cantaloupe, summer squash and green leafy vegetables are all good sources of this vitamin.
• Vitamin B12 - Vitamin B12 helps give a higher energy level and nervous system health, which helps establish mental and emotional clarity and stability. Meat, eggs and dairy products are good sources of B12.
• Vitamin C – This vitamin boosts the immune system, can help alleviate cold and flu symptoms and is a powerful antioxidant. Many older people suffer from iron deficiency, which can be helped by having vitamin C along with your food – the vitamin helps your body absorb iron from your food more efficiently. You can get vitamin C from citrus fruits and juices, as well as from some vegetables.
• Vitamin D - Vitamin D helps you to absorb calcium more efficiently, keeps your skin healthy and is essential for bone health. You can make Vitamin D on your own – you just need 20-30 minutes of sun two to three times weekly. You can also get Vitamin D in your diet from eggs, tuna, enriched milk and mushrooms.
• Protein – People over 50 should have at least five ounces of protein daily. Meat, eggs, beans and dairy products are good sources of protein.
• Folate - Folate helps your blood to bring more oxygen to the body. The best sources of folate are spiach, kidney beans, strawberries, peas, romaine lettuce and broccoli.
• Calcium - this is one of the very most important mineral nutrients, especially for older people. Those over 50 should have at least 1,200 milligrams of calcium each day. The richest sources of calcium are dairy products, but calcium is also found in green leafy vegetables, cereal and some enriched juices.

If your diet is coming up short in terms of any of these seven nutrients, you may be in need of supplementation. High quality nutritional supplements are available which can help your body get what it needs to stay in peak health.

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