Top 10 Ways to Boost Your Sluggish Metabolism

Top 10 Ways to Boost Your Sluggish Metabolism

You’ve probably heard people tell you, “maybe your metabolism is slow that’s why you can’t lose weight”, and you are wondering, what the heck is metabolism and how does it affect weight loss…and weight gain?
Metabolism is the body’s chemical process of breaking down food to turn it into energy. It is essential to keep the cells and tissues healthy and well-functioning.
As we age, our metabolism slows down, hence, it is harder for our body to effectively burn calories. Unused calories will be stored as fat. This is why most people get bigger tummy and arms as they grow older.
Is there a way to pump up a slowing metabolism? Actually, yes, there is! Here’s how:

 

Make sure that you eat enough

We eat less if we want to weigh less. Common sense, right? Apparently, that’s wrong.

If we don’t eat enough, our body loses muscle mass, and when that happens, our metabolism slows down.

Another thing is that eating less triggers our body to conserve energy and slow down the rate of burning calories – a.k.a. metabolism.

Tea over coffee

Are you the type of person who can’t wake up early in the morning and function properly throughout the day without a sip of coffee? Well, you may want to change that.

Did you know that green tea is great for boosting metabolism? There was a study a couple years ago regarding the effects of drinking green tea daily instead of coffee. In a 3-month trial, those who drink green tea shed off more weight than those who stayed drinking coffee.

Green tea has catechins. It is a flavonoid and antioxidant that aids the liver in burning fats.

Take it up a notch

You will be stuck on a plateau if you do the same exact exercise again and again for weeks. If you are not familiar with it, plateau is a term used in bodybuilding to describe a state or period of time wherein your body no longer responds to your physical activity or even a diet plan. Think of it as watching the same movie at the same hour every day for a month. You’ll know all the lines and plot twists therefore, you’ll no longer be excited to watch it. When you’re on a plateau, your metabolism is also stagnant.

The solution to this is easy. Try to take your exercise or workout program up a notch. You can increase the time, number of laps, number of circuits, or amount of weight to give your body more challenge.

Use monounsaturated oil

Monounsaturated oils like olive oil have properties that help burn more calories, hence, maximize metabolism. Also, good fats are great sources of energy, nutrients, and antioxidants.

Yolk, Yolk, Yolks!

Some people avoid egg yolks because it is high in cholesterol. Well, that’s true, but it is a good one. As a matter of fact, egg yolk is beneficial to hastening metabolic processes.

Egg yolks are rich in fatty acids, vitamins, and choline. For those who aren’t familiar with choline, it is a compound that triggers the body to burn fats.

I know that cholesterol can be scary, but doctors say that an egg or two a day is good.

Eat more protein

Protein is a macronutrient that’s essential in building muscles. What does that have to do with metabolism?

The more muscles we have, the faster we burn our calories and we all know by now that burning calories involve metabolic processes.

Our daily protein needs are different from each other depending on our age, weight, etc., but doctors and dieticians suggest that we eat 1 gram of protein per our weight in kilogram.

Also, do not forget to pair your protein with some carbs so your body won’t have a hard time breaking it down.

Stand more and sit less

Do you have a desk job? Did you know that not only is sitting for a long period of time bad for your health and back, but it also slows your metabolism down?

Our body is built to move and be physically active. Although, I understand that sometimes we can’t help but sit for hours and hours especially if it pays the bills and puts food in our mouths.

Here’s the thing, there’s a solution to it. Nutritionists suggest that if you take, say 10 minute-breaks every hour, use it to walk, stand, or go up and down the stairs. These will burn more calories than just plain sitting.

Eat some garlic

Garlic makes dishes taste and smell good, that’s for sure. But, did you know that garlic can help manage your metabolism?

It has properties that can control lipid levels and block damages caused by high-carb diet. More so, it prevents heart disease, high blood pressure, stroke, and other serious health problems.

Dark chocolate over milk chocolate

I know lots of you are probably in love with milk chocolate and I can‘t blame you because it is really good. Although, it still contains lots of sugar and sugar are carbs.

So, go for dark chocolate instead! A study shows that dark chocolate can manage our metabolism, control stress hormone levels, and is jam-packed with antioxidants.

Just make sure that it’s really a dark chocolate – 75-80% dark chocolate is good enough. A lot of chocolate companies deceive consumers by putting ‘dark chocolate’ labels, on their products but the truth is they add so much sugar in it so it will not taste that bitter.

Try Oolong tea

Oolong tea is a very popular type of tea in Asia, especially in China because it is one of their traditional teas. If you have problems with metabolism, digestion, and high-cholesterol level, oolong tea is a great natural remedy.

Oolong is rich in antioxidants and has properties that aid burning calories fast.

 

There you go. Those are my top 10 ways to boost your sluggish metabolism. I make sure that all of it are easy to do and follow.

Oh, I have one last tip. Did you know that laughing can burn up to 100 calories? What are you waiting for? Go laugh and have fun!

Health and Wellness – More Than Just the Physical

Health and Wellness – More Than Just the Physical

When we think about health and wellness, we usually think of physical well-being. For some of us, it means dropping those excess pounds and eating more fruits and vegetables. For others, it could mean finally taking the step to quit smoking or drinking. There are other aspects of wellness that are just as profound and important as diet and exercise.

We need more than nourishment and movement. To achieve ultimate health we must have emotional, physical, financial, and environmental wellness. We can’t be completely healthy when one or more of these aspects are off kilter. Of course, it can seem overwhelming to keep all of these things in alignment at one time. However, if we just take small steps we can slowly ascend into a healthier and happier lifestyle.
hapiness
We all know what we need to do for physical fitness. We need to exercise, eat a healthier diet and stay away from processed, fatty, and sugary foods. For some people, it can be too much of a shock to attempt to change overnight. Instead, try making one change a week. Replace your soda with water one week. Next week add a salad or a piece of fruit to every meal. The following week walk outside or on a treadmill for half an hour. Buy an exercise DVD and use it on a daily basis. The next week resolve to quit buying fast food. Research the various options available for quitting smoking. Set a date for quitting and find a support system. Slowly but surely you can make the shift. As you notice how much better you feel, that you’re finally losing weight and have more energy you will be even more motivated. Instead of overwhelming it will seem as if a new world is opening up for you.

Emotional fitness is more difficult but not impossible. Again it’s probably one of the most difficult things for humans to achieve, in essence, because “we’re only human.” We all have issues and personal relationships that need work. Although we all experience similar emotions and scenarios we are all different in how we react and process them. Realizing that you want to improve your mental health is the first step towards doing this. Stress is one of the biggest emotional drains on so many people in this country. Exercise and eating well work to help manage stress. Many people feel that they have too much to do, too many people to take care of and no time to care for themselves. It is important to realize that it’s just as vital to care for yourself as others. You matter just as much as anyone else. Once you realize that you can sort out what it is you need. Do you need a period to yourself once a day? Perhaps you hate your job, and every morning it is sheer torture to drag yourself to it. Resolve to change that. Ask for help. Write down your goals and look at them every day. Change them according to what you’ve accomplished and how your perspective has changed. It will help you stay aware that you are accomplishing things, even if it’s not as quickly as you wanted. Take time for yourself to recharge and ruminate about your inner self. Nobody else can do that for you.

Financial fitness is another important aspect of our total well-being. If our finances are jumbled, in debt, or painfully stretched from month to month, then we become stressed out and unfocused. All we can think about is how to pull ourselves out of the pit. The numerous “re-fi” and credit card offers are not helping matters either. Desperate people find themselves plunging deeper and deeper into debt and despair. There are ways out. Again take things one step at a time. First, you have to step back and take a hard look at your finances, what you spend and what is coming in. You might need some professional help to do this. There are numerous qualified people out there who can help. Just make sure you do some research and choose a certified professional with a good reputation. After you have assessed all of your income and spendings take a good look at your lifestyle. Are you living way beyond your means? Do you buy clothes and other things because you need them or because you want them? That is the question to ask yourself from now on. Want, or need? Do you really need the riding lawn mower for your tiny yard? Do you need that pair of shoes when you have ten others in the same color? Do your children need to wear name brand clothes when they grow out of them in a matter of months? Does your small family live in a home built for 8? These are the kinds of questions you have to answer if you want to pull yourself out of debt. You will find more satisfaction from paying off bills, saving some money every month, and easing your financial stress than you will from buying a thing you will probably throw in the closet and forget about.

Successful personEnvironmental wellness is the final piece of total health. We’re working on better health habits, stress reduction, paying off bills, but we’re spraying our homes with chemicals to make them “clean.” Did you know that many common household cleaners and detergents have deadly chemicals in them, such as chlorine, chloroform, phosphates and other poisonous and environmentally unsound ingredients? We spray these things in our home to kill bacteria and other organisms and keep our families healthy and clean. We are exposing ourselves to harmful toxins that can build up over time in our bodies and the environment. Green cleaners and detergents are just as effective at cleaning and destroying bacteria without the poisons. They are not any more expensive and are usually sold in concentrated form so you can save plastic too. Every time you run out of one of your chemical cleaners replace it with a green product. Pretty soon you will have a chemical free home this is still clean and healthy. It’s a small step towards environmental health that will have a large impact in the long run. Resolve to make a change each week to be a “greener” person. Each time a light bulb burns out to replace it with an energy-efficient one. If you drive your children to school, turn off your car in the waiting line instead of idling. Take shorter showers. Encourage your children to research online and have them pick a change to make. They don’t have to be big dramatic gestures, like buying a hybrid car, to help. Every little bit counts and you, your family, and the environment will enjoy better health in the long run.

Life can seem overwhelming at times, and we can all despair that there is nothing we can do. There are many small steps we can each make to help ourselves and each other. It’s my “tortoise and the harephilosophy. The rabbit may be the first through the finish line, but the tortoise makes it there too by placing one foot in front of the other. He probably enjoys the view more than the rabbit did. So be kind to yourself and others, value your worth, and keep moving forward.

A Good Wellness Plan

A Good Wellness Plan

wellness planIn this article, i’m going to explain the things you need to do to have a good wellness plan, and I’m also going to compare my wellness plan with a wellness plan that you need to stay healthy. You should choose and eat nutritious foods, exercise daily, get plenty of sleep, learn to avoid and handle stress, and avoid harmful substances.

A good wellness plan should include foods from all of the food groups in the food pyramid including fruits, vegetables, meats, dairy items, and bread. I met the standards in the dairy, meat, and vegetable groups. In the fruit group, I should eat more fruit than I usually do if I want to get my daily amount recommended. I need to eat a lot more carbohydrates like pasta, rice, and bread because they are the body’s primary source of energy. It’s also important that you drink 6-8 glasses of water a day depending on your weight because it replaces the water that you lose every day in your body.

I’m Considered moderately active because I walk a lot and I think I should exercise more so I don’t become obese by sitting, lying down, and eating. A few years ago my desirable body weight for my height of 5’5″ was 136 pounds and was a medium frame size but my weight was only 115 pounds. There are two types of exercises aerobic and stretching. Aerobic exercises help the body use and take in more oxygen than it normally does, and stretching exercises make you more flexible.

I only get about 6 hours of sleep every night, and it is very important that teens get more sleep than adults because of growth and changes occurring in teen bodies. Memories start deep in an area of the brain called the hippocampus and are pushed outward to the neocortex to be consolidated. Old people tend not to remember as much as younger people because they have a harder time falling into a deep sleep. You can tell if you are getting enough sleep depending on how you feel the next morning.Physical Health

Stress, everyone has it, but people handle it in different ways. Some causes of stress are kids hear their parents worrying about their jobs, they may be responsible for younger siblings, pressure to excel in sports, and pressure to do well in school. Symptoms of stress are plummeting grades, deteriorating personal hygiene, dramatic changes, and abusive behavior. I handle stress by not waiting until the last minute to do things. Other ways you can handle stress are relaxing, talking to someone, working out, having fun with your friends, managing your time, and being positive with people.

You should avoid harmful substances like drugs and alcohol. This includes taking too many Tylenol, you should only take the amount that the bottle says to take and not anymore because you can get sick. Smoking has been linked to cancer, heart disease, and lung disease, so you want to avoid smoking as much as possible. Drinking is a major cause of auto accidents and even if you do drink do so in moderation. Drugs are another very harmful substance because they interfere with both work and school. The only drugs I take are aspirin and Tylenol, and I take only what the bottle says to take. In conclusion, I have said how to choose and eat nutritious foods, you should exercise daily, get plenty of sleep, learn to avoid and handle stress, and to avoid harmful substances. If you follow the things that I use to maintain a good wellness plan, then you should have a healthy wellness plan.

Discovering the Health Benefits of Lemon Balm

Discovering the Health Benefits of Lemon Balm

Lemon balm is a plant that belongs to the mint family. The balm, which is extracted from the leaves, has been used for thousands of years as an additive to food and drinks. While it was used as a delicious ingredient for recipes, it also was used to treat many health ailments.

Today, lemon balm still is a popular alternative medicine that is used for its healing properties. After studying for over ten years of various herbal remedies, I find that it is no surprise that lemon balm can replace many traditional medications in the medicine cabinet.

Health Benefits of Lemon Balm

lemon balmLemon balm has natural calming and relaxing properties. It is very beneficial for people who suffer from anxiety, stress, and insomnia. Since this herb is safe to use on children, lemon balm is effective for those who suffer from hyperactivity. Therefore, children who have been diagnosed as having Attention Deficit Hyperactivity Disorder (ADHD) will benefit from using lemon balm.

Lemon balm helps your digestive system when you eat a spicy meal or over indulge at the all you can eat buffet. Lemon balm helps relieve the symptoms of indigestion such as heartburn, gas, bloating, and nausea.

If you are suffering from the stomach flu, drinking a tea that contains lemon balms helps relieve you of vomiting. If you include lemon balm in your daily diet, the antiviral properties of this herb may protect from catching the stomach flu and other viral infections.

Lemon balm contains healing properties. A cream containing this herb can be applied to the skin to treat conditions such as acne, eczema, and psoriasis. Because it has antibacterial properties, lemon balm can be used to treat cold sores, bee stings, mosquito bites, cuts, and scrapes.

Lemon balm can be used as an insect repellent. If you grow lemon balm in your backyard, take a few leaves and rub them over the exposed skin. This will keep the mosquitoes and other insects at bay.

Lemon balm is a natural pain reliever. It is effective against backaches, toothaches, headaches and sore throats.

grow lemon balmWhere to Get Lemon Balm

It is very easy to grow lemon balm since it can grow in any soil. By having lemon balm in your backyard, you will be able to make your healing oils, creams, and salves. However, if you do not have the time to make your products, you can purchase products that contain lemon balm at your local health food store. It can be purchased as: Teas Leaves, Creams and Essential Oils Extracts

Cautions

Before using lemon balm, it is important to talk to your doctor. Even though it is safe to take it can interact with any other medications and vitamins you are taking. If you are planning on using the lemon balm to treat your children, talk to your child’s pediatrician for advice.

If you are planning to gather lemon balm from the wild, it is best to talk to a qualified herbalist since poisonous plants can easily be confused for lemon balm.

Never consume essential oils. They are only meant to be used externally. Taking them internally can be dangerous.

Health Benefits of Greek Yogurt

Health Benefits of Greek Yogurt

Greek yogurt has the taste of yogurt and the creamy texture and consistency of cream or cream cheese. Greek yogurt is made from fermenting cow’s or goat’s milk and then straining water to give the thick, creamy consistency. Other ways of preparing it are boiling milk for a little longer time to reduce its water percentage or adding cream to the milk to increase the density. But if you are conscious of your waist line then Greek yogurt prepared from regular curd made from double toned milk will give you almost the same flavor and texture.

Lately, greek yogurt is finding its popularity amongst people due to its nutrition and taste. It is used in various dishes and can be substituted for mayonnaise, sour cream in the recipes to make it healthy without compromising on the taste. You can prepare Greek yogurt at home by leaving the normal yogurt in a muslin cloth for an hour and letting the water content drain out.

For all those healthy conscious enthusiasts we have put together a few easy ways of adding Greek yogurt to your diet. These options not only are delicious but are packed with nutrition catering to your daily nutrition requirement.

Greek Yogurt Dip: Add fresh finely chopped peppermint or coriander, onion and some spices like salt and pepper to the yogurt to create a tasty dip for your finger foods. This can be served with vegetable sticks or roasted potato chips. This small serving of dip has a minimum of 70 calories in it.

Quick snack: You can eat a bowl of greek yogurt with a pinch of salt as a quick, filling snack. Or even add steamed corn to a bowl of yogurt with salt and pepper. Taste of corn and sour taste of yogurt give it a tangy taste. It provides the body with fiber, carbohydrates, protein and essential micronutrients. Corn can also be substituted with fruits like strawberry, mangoes, apples, peaches, bananas, etc. This healthy snack would be around 240-270 calories

Salad Dressing: Another healthy salad dressing option that just needs salt and pepper. This can be added to chopped carrots, bell peppers, cucumber, onions, tomatoes, rocket leaves, lettuce and even cabbage leaves. It gives the perfect creamy flavor and texture to the salad without taking away the health benefits unlike most of the packaged salad dressings available. 75 gms of salad with greek yogurt dressing will contain approximately 210 calories.

Substitute for Milk: If you don’t like milk or are lactose intolerant and looking for a change in taste then you can enjoy Greek yogurt with breakfast cereals. Simply substitute milk with greek yogurt and add it to your bowl of muesli . The fiber of the cereal with its micro nutrients add along with the nutrition of Greek yogurt for better health. A small serving will have approximately 215 calories. If you wish to add fruits, then you can add another 50 calories to the original calorie count.

Sandwich spread: Instead of using cream cheese or mayonnaise or other packaged sandwich spread Greek yogurt can be used to increase the nutritional value of the sandwich. The combination provides all the nutrition like carbs, fiber, protein and vitamins and minerals adding not much of calories.

Eating a serving of Greek yogurt is only 90 calories approx and contains more of protein and lesser carbohydrates which keep you fuller for a longer time. Greek yogurt is a good source of calcium, thiamine, riboflavin, vitamin B12, and phosphorus. It contains no fat and adds no cholesterol to the body.

It has similar health benefits as the regular yogurt. It is beneficial for people who are lactose resistant and promotes intestinal health. It helps build healthy bones, teeth and keeps muscles building. If you are on a weight loss diet, you can include it in your diet as it is low in carbs & calories. It contains lesser sodium than the regular yogurt. It also contains anti-cancer properties and enhances the better immune system.

Sports Fitness

Sports Fitness

People think about the various sports activities when they come across the term like sports fitness. They think of playing outdoor games for maintaining a fit body. It is not just playing games outdoor; it is a ground for recreation with a fitness program.

Sports fitness is understood as sports, as it possesses much of the physical involvement. Trainers also consider sports as the best way to attain fitness. It is used presently as a way to keep one fit and healthy. Sports mainly comprises of playing for recreation, for entertainment and for keeping the body active. It also serves the purpose of staying fit and healthy.

Sports fitness needs some points to be kept in mind. Some point like what to do and what not to do. Sometimes, some aspects are misunderstood by people. The following points are some of them which we have to remember.

Drink a lot of water. Let it be any organism, it can survive without food for a few days or more, but it cannot withstand the scarcity of water. Water is one of the essential requirements of the body, which needs to be fulfilled every time.

Ionic balance is to be maintained inside the body while exercising. Many of the electrolytes are wasted, while playing. Their regulation is very much important. Otherwise, it may lead to the serious disease condition. Electrolytes can be restored by intake of vegetables and fruits which contain them.

Calcium content of the body is to be monitored. The calcium is utilized in the muscle activities. The deficiency of calcium or hypocalcemia can lead to fractured bones or diseases like osteoporosis. Calcium can be maintained by the eating of calcium-rich food, such as banana and other dairy products.

Energy requirement is the basic aspect which is to be satisfied. It may be achieved by the sports drinks available. Normally, the energy necessity cannot be satisfied by intake of any food at once. It can be done only by such drinks.

Warm up exercises are to be performed before moving on to severe ones. The body is to be prepared for the exercises. It may be a short duration or time consuming, as per the player’s individual need.

Sport is the best way to satisfy both the aspects, one of fitness and the other of recreation, entertainment and engaging with friends. The choice of the sport should be wise enough to satisfy both aspects.