Your metabolism and nutrition, love your body

Healthy eating and exercise make us love our bodies

At any age!

Need a reason to love your body? It has to do with your metabolism and nutrition. It burns calories all by itself—as long as you don’t get in the way. See, every cell in your body plays a role in energy metabolism—the process of turning the food you eat into energy that keeps your heart beating, lungs pumping, and muscles moving. The faster your metabolism, the more calories you burn. And just like there are ways to speed it up—by working out, for instance—certain habits can hit the brakes on your natural calorie-churning engine.
 A WEIRD EATING SCHEDULE

In a 2012 Hebrew University study, mice fed high fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Researchers suspect that eating at the same times every day trains the body to burn more calories between meals.

PESTICIDES IN PRODUCE

Organochlorines (chemicals in pesticides) can interfere with your body’s energy-burning process and make it harder to lose weight, according to a Canadian study. Researchers found that dieters who ate the most toxins experienced a greater-than-normal dip in metabolism and had a harder time losing weight.

The fix: Splurge for the organic versions of these fruits and veggies—not the ones grown with the highest levels of pesticides.

SKIMPING ON SLEEP

A 2012 study found that people who sleep less move less the next day, which means they burn fewer calories. But it gets worse: Sleep deprivation actually reduces the amount of energy your body uses at rest, according to the German and Swedish researchers.

The fix: try some bedtime yoga, we have a posting about that, it really works.

 EATING TOO LITTLE

When you skimp on calories, your body switches into starvation mode, slowing your metabolic rate to conserve the fuel it’s got.

The fix: get a good calorie counter and keep track for a few days. As we get older, we actually need less calories unless we move…lol

 SITTING TOO LONG

It takes only 20 minutes in any fixed position to inhibit your metabolism, according to Carrie Schmitz, an ergonomic research manager for Ergotron.

The fix: Go for a walk, you have to keep moving, try some chair yoga or pilates

NOT GETTING ENOUGH CALCIUM

Another reason to drink your milk: Calcium plays a key role in regulating your fat metabolism, which determines whether you burn calories or store them as fat. A diet that’s high in calcium could help you burn more fat, according to research conducted at the Nutrition Institute at the University of Tennessee at Knoxville.

The fix: Load up on these calcium-rich foods.

foods-with-calcium

DEHYDRATION
All of your body’s cellular processes, including metabolism, depend on water. If you’re dehydrated, you could burn up to 2 percent fewer calories, according to researchers at the University of Utah.

The fix: Find out how much water you need.

SKIPPING BREAKFAST

When you miss breakfast, you don’t just set yourself up to overeat at lunch. You actually tell your body to conserve energy—which means it burns calories more slowly. That’s one reason a study from the American Journal of Epidemiology found that people who skip a morning meal were 4.5 times more likely to be obese.

One of my favorites….Step trackers are a great way to get exercise.  And if you get your 10,000 steps in, it will buzz you as a way of saying, “you go girl”.  Like a pat on the back and since it’s on your wrist, it will be a constant reminder to get up and move.  Get’s your metabolism going for sure.  I personally had a fitbit and it stopped working very quickly, now I have a Garmin and I always have it on.

Use a step tracker to help
                                                                This shows a fitbit step tracker

Fitbit Zip Wireless Activity Tracker, Blue

Using a step tracker can help exercise
                                    This is my Garmin step tracker, its mid day, have to push to 10,000
I downloaded a great app on my phone called “MapMyWalk”, it’s free and will follow you with your GPS or “location on” and track your time and how far you walk.  It tells you when you reach each mile point.  Really cool app.  

Garmin Vivofit Fitness Band – Black

 7 Anti-aging nutrition tips to incorporate into your daily diet:

1)    Eat enough protein from a variety of “whole animal” sources. Getting adequate amounts of protein helps keep your detoxification system in tip top shape, as amino acids (the building blocks of protein) are used in phase 2 detoxification to escort toxins OUT of the body!

2)    Get a daily source of the amino acid glycine, found abundantly in bone broth & gelatin.

3)    Avoid PUFA fats such as vegetable oils and nut/seed oils that increase inflammation and speed aging. Eat saturated fats instead like butter, ghee, & coconut oil.

4)    Avoid excess iron from multivitamins, supplements and processed food. Most packaged products are fortified with iron (especially grains). Instead, rely on food sourced iron such as pastured red meat and liver. If your iron stores are already high, you can drink coffee with meals to help minimize uptake of iron in the small intestines.

5)    Don’t diet. Diets stress the body and can slow the metabolism while increasing the signs of aging.

6)    Fruit it up. Having ripe fruit at each meal not only supplies your body with an abundance of antioxidants to fight free radicals, but also supplies an array of vitamins and minerals in an easy to digest form.

 7)    Favor food OVER supplements. Eat a nutrient dense real food diet.

Garmin Vivofit Fitness Band – Black

 

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