4 Foods That Boost Your MetabolismThere are foods that you can eat to help you boost your metabolism. Consuming the right foods, at the right portions, at the right times of day can help you to achieve your weight loss goals and build muscle.

Blueberries.

You have heard that antioxidants are good for you, but what exactly do they do? Well, when free radicals start to build up in your body because they are not cleared, they can actually damage your cells. This can cause disease, inhibit your muscle growth, and prevent fat los. Consuming antioxidants helps to prevent the build up of free radicals and in turn boosts your metabolism. Add blueberries to cereal, yogurt, or smoothie.

Almonds.

Almonds are the most nutritionally packed nuts, and you can get healthy calories from a small serving size. One serving size of almonds is full of vitamin E (which is also an antioxidant). Almonds have high fiber content, which helps to make you feel full.  Next time you are craving a snack, go for almonds. Having a handful thirty minutes to an hour before a meal can help you fill up.

Salmon.

Salmon is packed full of omega-3 fatty acids, protein, and vitamin B12.  Omega-3s help to make your metabolism more efficient because it slows digestion and prevents cravings.  Additionally, salmon has several heart benefits.

Water.

When you are not hydrated, your body has trouble functioning optimally. The benefits of water are incredible – drinking 8 glasses a day can up your energy levels, increase your mental focus, aids in digestion, improves your skin, and can reduce headaches (and these are just a few of the benefits!). Drinking water helps food move through your system, which ultimately can help you loose weight.

Eating foods that help rev up your metabolism, in addition to working out can increase the rate at which you burn fat. Do your best to incorporate blueberries, almonds, and salmon into your diet weekly and drink as much water as you can daily.

 

Article source: http://www.bodybuilding.com/fun/10_metabolism_foods.htm

Get A Good Night’s Sleep, Every NightHow well we sleep is connected to almost everything – our mood, energy level, emotional balance, mental alertness, the list is endless. If you are not getting a good night’s sleep, there are techniques you can try to improve your slumber. Try out a few of the different strategies below and see what works best for you. Note: before employing these strategies, it is a good idea to have a general idea of how many hours of sleep you need every night.

Strategy: Be consistent

Be consistent with your sleeping hours. Set a regular bedtime. Choose a time that you begin to feel tired, so that you do not find yourself tossing and turning in bed.  Try to wake up at the same time everyday. The continuity sets your body on a schedule. Think of it as training your body to fall asleep and wake up at the times that work for you.

Strategy: Increase Your Melatonin Production

Melatonin is a natural hormone that helps to regulate your sleep-wake cycle. Your body naturally produces the levels of melatonin you need during the day when it is time to be alert. During the night, your brain registers that it is dark and should secrete the levels of melatonin you need to feel sleepy. Sometimes, light from appliances and electronics disrupts those natural melatonin levels. When you are attempting to fall asleep, turn off your television and computer. The bright lights and activity on the screens tend to stimulate your mind, not relax it. Replace your nightly TV or computer routine with relaxation exercises (like stretching), or listening to calming music. This is likely to produce the correct levels of melatonin you need to fall asleep.

Strategy: Create Peace Before Bed

Create a calming and relaxing environment for yourself before you sleep. If you are at peace right before bed, you will find it much easier to fall asleep. Make sure your room is set to a desirable temperature. People often find themselves too hot or too cold in the middle of the night and it disrupts their sleeping schedule.  Ensure that your bed is comfortable. Take a hot shower or bath, and make sure you are feeling relaxed.

Remember to try every method and do not get discouraged. You can find the combination of strategies that works for you!

Are You Unknowingly Overeating?Overeating is sometimes affected by emotional factors such as boredom or sadness. First off, it is important to make sure you are eating because you are hungry.  The second thing to address in regards to overeating is portion control. Overeating is easy to do when you are not sure exactly what an appropriate serving is. Learning about the recommended serving sizes of the food you are eating is crucial to loosing weight. People have a tendency to simply load up their plates, and eat until their plate is wiped clean. When you have no idea how much you are consuming, it is easy to pass the point of being comfortably full.  Simply being aware of the servings you are consuming can help your diet and overall health.

The first step towards portion control is determining exactly what that size is. Say you are snacking on some almonds before dinner. Instead of just blindly reaching into the almond container, look up the recommended serving size per person. Put just that portion into a bowl. After eating the right portion, it is likely you will feel satisfied and content. Make sure that you are giving yourself enough time to feel full. When you eat slower, your body has more time to let your brain know that it is full and you can avoid overeating. When you overeat, you generally feel heavy and weighed down. Consuming moderate portions can help avoid this and can actually increase your energy levels. Moderate portions also aid in digestion.

Portion control is all about understanding how much a serving size is and is crucial for body weight management. Making sure you are consuming a balance of healthy sizes and varied types of foods can make you feel lighter and better about your body.

 

Green TeaIf you are hooked on coffee, you may want to consider the benefits of green tea. Try replacing your coffee with green tea in the mornings. Most people add milk and sugar to their coffee. This adds extra fats you do not need. Green tea is full of taste all on its own! Drinking one cup a day can benefit your health in quite a few ways.

 

First off, green tea is a great fat fighter. Green tea is full of a nutrient called epigallocatechin gallate (ECGG). Most other teas are a little more processed and thus lack this nutrient. Studies show ECGG has been more powerful than Vitamins C and E. ECGG is the main nutrient in green tea that increases the speed at which fat is burned. Green tea has also been known to your boost your metabolism and specifically targets stomach fat. Green tea has natural caffeine, which helps to keep your energy level stable. The tea actually balances your blood sugar levels. Consequently, with green tea you can avoid the caffeine crashes that often come from coffee or energy drinks. Green tea also has high antioxidant content. Antioxidants help to boost your immune system, have anti-cancer characteristics, and can also increase your alertness.

 

Simple Tips That Make Healthy Eating EasierThere are easy ways to cut back on unhealthy foods.  Here are a few easy tips to start loosing pounds without feeling deprived.

Have a glass of water before eating lunch and dinner. Gulp down a glass of water before your meal and after. This helps you feel more dehydrated which decreases your hunger. Additionally, water takes up room in your stomach. So when you actually start eating your meal, you will feel much fuller and be eating less.

Often, when we eat out at restaurant it is hard to make a healthy choice. We tend to rationalize eating an unhealthy meal simply because we are out at a restaurant for some sort of occasion.  Look at the restaurant’s menu online before you go out. Pick out a healthier choice before you walk in to the restaurant. This way, you don’t even need to look at the menu again. You are much less likely to impulsively order a burger if you have been thinking about a salmon salad. Remember that restaurant portions are usually way over the top. Consider asking your server for a to-go box before you finish the meal. This will help to ensure you don’t eat more just because the food is sitting in front of you.

Be aware of your portions. We often have no idea if we are consuming one portion or more. One serving of protein (chicken, salmon, etc) should be about the size of a deck of cards. One serving of bread is about the size of an I-phone. A serving of cheese is equivalent to three dice. Keep these rules in mind and know how much you are putting onto your plate.

If you are craving a snack, go for a fiber rich fruit. Consider keeping an apple with you during the day. An apple takes time to chew, so you have time to realize you are filling up before you have already over eaten.

Getting enough sleep (at least 8 hours) is proven to reduce random cravings for sweets and sugars.

Straight after dinner, brush your teeth. That minty freshness may stop you from rummaging through the cupboards at night.

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The Best Cleansing VegetablesAll vegetables are cleansing, but some have more cleansing qualities than others. Additionally, the way that you consume vegetables can have an affect on its cleansing power.  Incorporate these cleansing vegetables into your diet:

Artichokes are full of fiber – this means that they can be digested very easily.  Artichokes are great to add to entrees, or have as a snack or appetizer with hummus. Peas are another great option to add to a meal that will help your digestion. Have peas as a side dish, or throw some into a soup or salad.

Spinach is full of antioxidants that protect against cancer-causing toxins that could be traveling through your body. When carrots are eaten fresh and raw they aid in regulating blood sugar.

In terms of juices, celery and beet juice are great for cleansing. Celery juice strengthens the heart and adds vitamin and mineral water to your diet. Beet juice strengthens the liver and the kidneys, which are the main organs in charge of cleansing.

Typically, vegetables that are organic, raw, and fresh will stimulate the cleansing process. Keep in mind your digestion is strongest during the day, so that is when raw vegetables should be consumed.  If you are consuming vegetables in the evening, go for a lightly steamed serving. Remember that when vegetables are at their brightest in color, they are the best for you and full of vitamins and nutrients.

How You Should Be Cooking Your VegetablesFirst off, it is great that you are eating vegetables! There is a right way to cook vegetables to get the maximum health benefits. When you are in the kitchen, keep these simple rules in mind.

Water and oil should be avoided as much as possible. Boiling vegetables in water will make your vegetables nice and soft – but it also has a tendency to reduce the nutrient value. So unless you are drinking the water you used to boil the veggies in, you are missing out on several health benefits! Using oil to sauté your vegetables can be very tasty, but the oil saturation is not very healthy.

Consider steaming your vegetables, this is a much healthier alternative to boiling. If you steam your vegetables, you are not loosing nutrients to water. Additionally, steaming them also retains the natural flavor of the vegetable. If you are looking for some added flavor, consider adding seasonings like garlic and salt or sesame seeds. Try to avoid adding salt to your vegetables. Although salt can bring out the taste in vegetables, it should not be your main flavor – adding other seasonings or tasty spices is often far healthier.

If frying or sautéing vegetables is your go to move, try grilling them instead! Use a super light layer of high heat canola oil. Use the oil to get the vegetables to that perfect crispy brown. Grilled vegetables are delicious and still retain that flavorful taste you get from sautéing.

The 5 Benefits of Eating HealthyOne of the biggest benefits of eating healthy are that we will stay physically fit, feel better, and have fewer illnesses. By eating healthier it can lower your risk of illnesses like heart disease and diabetes along with many others. I know that a new years resolution for  a lot of women is to lose weight, well it starts off by eating healthy!  In this age of epidemic obesity, this is one of the simplest weight loss plans.

Now the real key is to teach these benefits to our children, and insure that the habit of eating healthy becomes a part of their daily lifestyle! If our children incorporated these habits into their lives we could see healthier, happier children, and teenage obesity could become a thing of the past.

Here are the 5 major benefits of eating healthy every day:

1. Eating healthy is probably the easiest and most important way in which you can keep active and shield yourself from the many diseases that are now common as we grow older, including heart disease and diabetes. By eating healthy you are boosting your energy levels, improving your bodily functions, and helping to improve your immune. By eating a healthy diet and combining this with exercise you could end up leading a longer and more vibrant life.

2. You will meet your daily nutritional needs. Your daily food intake should include some amounts of grain, fruit, vegetables, milk (or other dairy products), beans, oils, and protein. There are vitamins and minerals in healthy foods which can boost your immune system and shield you from many common illnesses. In some cases, by eating a healthy diet you can actually reduce the risks that are often linked with such serious diseases as cancer and diabetes.

3. You will enjoy life more and have more energy to face the tasks before you. Healthy eating can reduce your stress levels. Combine this with daily exercise and you will increase this effect even more.

4. You will sleep better and be more rested when you wake up.

5. If you are currently overweight, you will be able to lose that weight more easily – and maintain it long term! Most people who lose weight with fad diets gain it right back again when they go back to their normal eating patterns. With a healthy diet that you maintain for life, you will lose that weight once and maintain it long term.

Once you implement a healthy diet, you will be surprised at how fast you will start reaping these rewards. The benefits of eating healthy will continue to reward you for the rest of your life.