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Meal IdeasCITRUS SALAD WITH SHRIMP - Metabolism SeriesRead Recipe » OATMEAL RAISIN SQUARES - Metabolism Series Read Recipe » ASIAN HUMMUS & GRILLED VEGETABLE SANDWICH- Healthier Skin Series Read Recipe » PASTA WITH TUNA AND OLIVE VINAIGRETTE - Healthy Skin Series Read Recipe » PAN-SEARED SCALLOPS WITH WALNUTS - Healthy Skin Series Read Recipe » HALIBUT WITH HERBS AND CAPER PESTO Read Recipe » ROASTED ASPARAGUS WITH PINE NUTS Read Recipe » |
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Mendon Community NewsBoost Your Metabolism, No More Excuses METABOLISM - Part I You’ve probably heard one of your friends or even yourself complain about having a slow metabolism. Perhaps you do and its holding you back; everybody’s body is different. Some people remain skinny and have difficulty putting on weight despite eating endless amounts of food. Others, who might eat less food, put on weight just by looking at food! In a culture where all too often lean equates to beauty, this survivalist ability to efficiently conserve energy seems unfair. Luckily, there are habits you can adopt to give your metabolism and body a boost.  Habit #1: Regular Sleep. Getting sufficient sleep every single night of the week is crucial in maintaining hunger-regulating hormones. Ever notice that you get a case of the midnight-munchies when you are up late working on that project or spending time with a friend? Your body is confused and tired and it does not know that it is not hungry. Not only that, but just being up for more hours of the day gives more opportunities to overeat. Habit # 2: Move it...yes, IT. Weight bearing exercise builds muscle. Resting muscle burns around 35 Calories an hour while resting fat burns 2 Calories an hour. Who do you want on you team? If you want Muscles to work for you then you need to clock some time too. It’s a two-way street, one-way streets are selfish.Habit # 3: Read No Excuse Nutrition for information on what to eat. This week’s nutrition tip to boost metabolism is to get enough of the right kinds of food and protein. Read about the following insights from Molly Kimball, RD on WebMD  When it comes to eating, don’t wait too long in between meals; your body will slow its metabolism to compensate. Try eating small meals throughout the day or snacking on light fruit or vegetables to keep your metabolism happy. “Actually, any food will increase your metabolism, mostly in the first hour after you eat, that's when your system is most revved,” says Kimball.Further, she says, protein generally requires about 25% more energy to digest. So, at least theoretically, a high-protein snack might rev metabolism a little more than a carbohydrate-heavy food with the same number of calories. That said, it's not clear that any food has special powers to boost metabolism significantly. Your best bet for keeping metabolism revved: Build muscles, snack on low-calorie, high-protein foods, and keep moving! MEATABOLISM - PART II Everybody’s body is different. Some people remain skinny and have difficulty putting on weight despite eating endless amounts of food. Others, who might eat less food, put on weight just by looking at food! In a culture where all too often lean equates to beauty, this survivalist ability to efficiently conserve energy seems unfair. Luckily, there are habits you can adopt to give your metabolism and body a boost. First of all you need a solid foundation, before you can get into specifics with diet. You need to start the day off right with a full night’s rest of about 8 hours. Studies have found that people who sleep less tend to weigh more. Think about it. Less sleep means more awake-time hours and opportunities to eat. Feeling tired decreases desire to move and exercise. The lack of sleep also disrupts appetite hormones that regulate body weight; meaning you could be eating in the middle of the night when your body is confused and most definitely not hungry! The second part to a solid foundation is regular exercise to maintain muscle tone. Muscle is more metabolically active than fat and a strong muscle base will help you move about your day, feeling less tired. To build upon this solid foundation of regular sleep and motion, you also need to be mindful of how and what you eat. Here are some pointers on what to eat…  At the break of dawn, instead of running out of the house, make time for breakfast. If you truly are in a hurry, cook up a batch of Oatmeal Raisin Squares as a quick whole-grain option to eat throughout the week. Whole grains are an important source of fiber to slow gastric emptying and promote feelings of fullness. The Diamond Pecans in these squares supply you with long-lasting protein energy.There is some evidence that diets high in protein offer a slight metabolic advantage. Quality protein sources offer the body amino acid building blocks to make new proteins. Once your body has enough, it feels satisfied and signals are relayed to halt eating. Try lean meats like Skinless Chicken Breast or beans and legumes like Progresso Black Beans in tasty, satiating dishes like Basil Chicken Parmigiana and Black Bean Chicken with Broccoli. If you want something lighter, concoct a Citrus Salad with Shrimp and Watercress. Citrus may play a role in preventing body fat accumulation, but you don’t have to go on that infamous grapefruit diet to boost your metabolism! Mediation and consistency are essential to changing your body’s chemistry; it cannot happen overnight. « Back to News & Headlines |