The hardest things for me to give up are processed foods: pasta, bread, muffins, splenda....I am also a sugar addict. I find I need to change my mentality as I am a product of the 80's low fat craze. I have a fear of butter, egg yolks, animal protein, etc....
I will only pick free range, organic well cared for animal products, of course!!
Here are the rules:
- Exercise. You’ve endured a long, cold winter, and maybe you braved the weather to walk or run outside, utilized your local health club or perhaps you decided to hibernate and wait for spring to put on your gym shoes. Now is the time! Take advantage of this beautiful weather and get out there, whether it’s walking, running, roller-blading, playing tennis, or another cardiovascular activity of your choice. Ideally, thirty minutes, five times per week will really fuel your metabolic fire, but if that doesn’t seem possible with your schedule just remember that every minute counts. Try starting with twenty minutes three times a week. Don’t forget about strength training. Not only does it make bones stronger, but also it allows our bodies to burn more calories while at rest. Muscle tissue is three times more metabolically active than fat.
- Eat real food, not processed food. We all know the drill…more fruits and vegetables, whole grains, healthy protein, unprocessed fat…but how does this impact metabolism? Processed foods that contain high sugar, artificial sweeteners, pesticides, antibiotics, hormones and trans fats, will deplete key minerals required for energy. If our cells are busy removing toxins like these, they will not be as efficient at producing energy. Shop for real foods on the perimeter of the grocery store and make the purchase of canned or boxed goods the exception, and not the rule of your grocery shopping trip.
- Increase your protein. The amount of quality protein in your diet is the single most important calorie that influences your metabolism. Protein helps you sustain muscle, support immune system, increase focus and concentration, and provide building blocks for neurotransmitters which provide you with a sense of well-being and energy. Do you have cravings for sugar and carbohydrates? Protein will help to decrease those as well! A high protein meal of chicken, fish, eggs, beef, cottage cheese, yogurt, or a scoop of whey protein powder, are examples of foods that will increase metabolism by up to 60% for five to six hours. Eat a portion the same size as your palm (typically 3-5 ounces), three times per day, and half of that for snacks,
- Drink lots of water. Many Americans grab for soda or coffee over water. I’ve even heard the phrase “Water doesn’t taste good!” Beverages like juice, soda, diet soda, ‘energy drinks’, and coffee, have ingredients that do us more harm than good. Caffeine is dehydrating and even slight dehydration wreaks havoc on metabolism. If artificial sweeteners are consumed on a regular basis, the risk of metabolic syndrome (a combination of obesity, diabetes, high cholesterol and high blood pressure) is significantly increased. In fact, a study done at the University of Minnesota in 2008 found that one diet soda per day caused a 35% increase in the risk of metabolic syndrome. Most health experts agree that eight to ten cups (64-80oz) of water per day is ideal, and more is needed if you’re exercising or drinking caffeine or alcohol.
- Get your ZZZs. According to the National Sleep Foundation, most people need at least eight hours of high-quality sleep every night. Sleep is a peak time for growth and repair and if we don’t get enough, our health and metabolism will suffer. When there is sleep deprivation, there can be an impaired ability to metabolize carbohydrates and an increase of stress hormones. This can lead to high blood sugars, high insulin levels and weight gain. If you are staying awake to get more things done, watch TV, or surf the internet, you are not alone! We are all pressed for time but I’d encourage you to try and get that eight hours of sleep to maximize energy, mood, mental focus and metabolism.
