- First, take your basal metabolic rate. This rate accounts for the amount of calories you burn in a 24-hr period. Once you have that number, then you can better determine how to “change up” your exercise and food intake. There are formulas for taking your basal metabolic rate here. An important note to be aware of when calculating your calories to lose weight is that you should not eat below the appropriate calculated number as it only slows your metabolism way down!
- Strength training is a really good thing as muscle really makes your metabolism work at full strength! After all, because muscle is more metabolically active -- meaning that more calories are expended with such activities as strength training – it really keeps metabolism revved up!
- Eating the right kinds of food is super critical to staying healthy and strong. It is good to be familiar with glycemic index foods, which focus on the effect of food on blood glucose levels. Instead of avoiding carbs all together, (which the body needs) focus on eating complex carbs rather than simple carbs. Complex carbs take longer for the body to process and digest and they keep blood sugar levels at a steady level.
- Sleep is so important! Your body just won’t function well if a lack of sleep is the reason. The body produces hormones like cortisol (stress hormone), which interferes with proper blood sugar control if sleep is deficient. Other hormones that play vital roles in sleep include the hunger promoter ghrelin and leptin, which does the opposite of ghrelin, by reducing hunger. So, bottom-line is that shut-eye is a good thing!
- Drinking water is vital! Aside from the fact that we need water to survive in general, drinking water throughout the day helps keep your body at optimum vitality. A couple of other important facts about water is that it keeps your organs functioning as they should and drinking enough water also promotes weight loss by keeping you fuller for longer.
- The cold hard truth is that metabolism does slow as we get older. Hence, it is important to be aware of calories needed for your particular age and activity level. This is another good reason to refer back to number 1 on this list and become familiar with your basal metabolic number.
- If you are already tracking your steps to better metabolism control and you are still gaining weight, a metabolism check might be helpful. You can ask your doctor about that for more information.
- Lastly, there really is no “miracle food” to keep your metabolism chugging along full speed ahead. But, it is important to be mindful of the ways you do typically eat, exercise, sleep and carry on throughout the day. Sure, it does help to have some green tea, chilies or even some dark chocolate added to your diet, but don’t rely on that all together. It is amazing how well our body can function if we simply try to live as wholesomely as possible.
Nutrition and wellness is tasteful
Exercise is a benefit to every part of the body--mind included.
Exercise makes you look better, lose weight, and lowers your risk of many chronic diseases, and slows down aging.
"You don't have to cook fancy or complicated masterpieces--just good food from fresh ingredients."
"If we're not willing to settle for 'junk living,' we shouldn't settle for junk food."
Food is medicine
"Let medicine be thy food, and food be thy medicine."
"Don't eat anything your great grandmother wouldn't recognize as food."
Friday, June 24, 2016
Tuesday, June 21, 2016
Sunday, June 19, 2016
While I'm not exactly crazy about everything this article on Healthy Eating has to say, it does make a few important points to keep in mind with better food preparation. Why not build a healthy smoothie when you are in a rush to get to work? It certainly is better to make a healthy smoothie with real fruit and veggies as opposed to rushing through a fast-food window at McDonald's to grab an egg McMuffin.
What about crock pot meals? Super easy and most definitely a great way to include lots of great veggies. If worse comes to worse -- make a sandwich -- but use good bread with whole grains and good meat/veggie options. Some food for thought as we get ready to start another week...
Monday, June 13, 2016
The side effects of such "dyed" foods has and is taking its toll on our kids behavior by making them more hyperactive with other possible behavior problems. Take a look at the link below to learn more about these products and the damage they are doing to our kids....
43% of Products Marketed to Kids are Artificially Dyed, Study Finds
Monday, June 6, 2016
Bread in particular has been "vilified" as a "bad" food to eat. But, not all bread is the same and certainly the way it is prepared makes a big difference as well.
But, before you say "NO" to all bread carbs, try to be impartial. Unless you have Celiac Disease or a true wheat intolerance, there's no reason to not have a delicious slice or two of bread with your meal.
Check out the latest article about the carbs in bread found in a recent Wall Street Journal article....