Metabolism-Secrets

Fueling the Fire Within

Metabolism-Secrets ~ Weight Loss

You’ve heard the word metabolism before, so you probably know that it’s the key to maintaining a healthy weight.

But what if your metabolism is too slow?

Is there anything you can do?

Absolutely!

If your sleepy metabolism is due to poor eating habits and a couch potato lifestyle, you can give your body the tools it needs to boost your metabolism back to normal.

Use these tips to kick-start your metabolism and help release your true weight loss potential.

Metabolism-Secrets

Get an Early Start

There are two things that you should be doing in the morning to boost your metabolism throughout the day.

Metabolism-Secrets

The first is to...Eat Breakfast.

You probably think that you’re not hurting anything by skipping that bowl of fruit or cereal, but you’re missing the first opportunity of the day to fuel your fire within.

Eating stimulates your metabolism by breaking your body out of its overnight starvation mode, so be sure you have a healthy breakfast every day.

Think of a campfire, that overnight has dwindled down to embers.

Before you can even cook breakfast, you've got to stoke that fire back up, right?

Same thing with your metabolism.

You've got to bring it from a smoldering or ember state to a rip-roaring state.

The second thing you can do in the mornings to kick-start your metabolism is to giddy-up and exercise.

It can be awfully difficult to talk yourself into getting outta bed before you really need to, but in terms of jump-starting your metabolism, it’s worth it.

Research shows you can actually burn more calories throughout the day by exercising in the mornings.

Morning exercise also gets the blood flowing to your brain, helping you to feel more alert throughout your day.

Metabolism-Secrets

Exercise Regularly

And, speaking of exercise, you should try to do it every day.

Cardio exercise (running, swimming, aerobics, walking) stimulates your metabolism, helping you burn your calories more efficiently and can actually act as an appetite suppressant following the workout.

Weight-training tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat.

The more lean muscle tissue you have, the more calories you burn each day.

If you want to reap the benefits of being fit, add both cardio exercise and weight training into your daily routine.

Metabolism-Secrets

Graze!

When is it okay to skip a meal?

Never!

People on diets often try to get an "extra-dieting-edge" by cutting out entire meals, instead of just cutting calories throughout the day, but this is actually counter-productive.

Contrary to popular belief, skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.

Humans have been doing this since we ran around in caves.

When the prey is lean to hunt, our bodies conserve.

Then, when you finally do eat, you'll store more calories because your body is preparing itself for the next time the prey (buffet table) is lean.

Stay off this roller coaster by eating at regular intervals throughout the entire day.

Metabolism-Secrets

Eat All Day

Not to be taken literally, “eat all day” means that you should be eating more snacks or smaller meals instead of just three large meals.

Or, as I like to do..."graze".

Eating five or six small meals throughout the day keeps a steady stream of energy flowing into your body, boosting not only your metabolism, but also your brain power, which for most people, is important to having a productive day.

Keep healthy snacks with you, such as fresh fruits, veggies, nuts, yogurt and then "graze" throughout the day when your tummy starts a grumbling.

Metabolism-Secrets

Eat the Right Way

Balanced eating is all about simply selecting a variety of foods from all of the five food groups – grains, vegetables, fruits, dairy, and proteins (meats, beans, legumes) – each and every day.

When you eat from every group daily and choose a variety from each group, you'll get the right balance of nutrition and energy your body requires and probably craves.

Cutting out a whole food group is a no-no and can lead to nutrient deficiencies and it's not a good plan!

If you’re on a low-carb diet, don’t cut out fruits and vegetables completely, because they're a rich source of vitamins, minerals and antioxidants.

Instead, choose low-carb, high-fiber fruits and vegetables.

Carbohydrate foods supply a quick and efficient source of energy to the body, which is also needed by the brain.

If you're a vegetarian, you're probably at risk for vitamin-B12, iron and zinc deficiencies, so consider taking a daily multivitamin or specific supplement.

Vegetarians need to pay closer attention to their protein intake as well by adding legumes and nuts to their diet.

To put it in a "nutshell", everyone has their own individual challenges to nutrition, but anyone can eat the right way if they aim for balance.

Metabolism-Secrets

Getting Spicy

Adding spices to your meals may do more than just add great flavor.

Spicy foods, such as jalapeños, hot chile peppers and spices, such as hot cinnamon, actually increase your body's temperature.

Body temp and metabolism are directly related, because as you burn energy, heat is released.

So, the theory goes that by increasing your internal body temperature, spicy foods can raise the metabolism and stimulate the use of stored fat as energy.

The experts go back and forth on this theory, but adding spicy foods to your meals will at the very least add great flavor, which never hurts.

Metabolism-Secrets

Calcium Counts

A large body of recent research is showing that calcium, an essential mineral, can actually boost your basal metabolic rate (BMR), which is the base level at which your metabolism functions.

Boosting your BMR increases your daily calorie burn, which in turn will help immensely with your weight loss efforts.

If you don’t eat enough calcium-rich foods, such as dairy products and dark green veggies, you should either start adding them to your diet or you should consider taking a daily calcium supplement.

Metabolism-Secrets

How Calorie-Conscious are You?

One of the great secrets of weight loss isn't such a secret after all, limit the amount of calories you consume each day and eat the right amount of calories for your body and you'll lose weight.

While calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet-trap isn't.

Adding chile to your healthy soup recipes assists in boosting your calorie burn.

Warm up with a bowl of piping-hot soup, for a satisfying and slimming dinner.

Our healthy soup recipe includes serrano chiles, as studies show that capsaicin, a pungent compound in chiles, revs up the body’s metabolism and can boost fat burning.

Try our spicy, low-calorie, Jamaican Curried Shrimp for a healthy dinner tonight.

Jamaican Curried Shrimp & Mango Soup

Transport yourself to the islands with this Jamaican-inspired soup, full of fresh shrimp and sweet mangoes.

We loved this soup using regular store-bought curry powder, but if you happen to have Jamaican-style curry powder, which has a hint of allspice, this is a great place to use it.

Makes 4 servings, about 2 c. each

Active Time: 40 minutes

Total Time: 40 minutes

Ingredients:

1 Tbs. extra-virgin olive oil

1 large onion, chopped

2 stalks celery, sliced

4 cloves garlic, chopped

1 serrano chile, minced (optional)

2 Tbs. curry powder

1 tsp. dried thyme

2 c. seafood broth or stock or clam juice

1 14-oz. can “lite” coconut milk

3 ripe mangoes, diced (see Tip)

1 1/4 lbs. raw shrimp (21-25 count; see Note), peeled and deveined

1 bunch scallions, sliced

1/4 tsp. Sea salt

Preparation;

1. Heat oil in a Dutch oven over medium heat.

Add onion and celery and cook, stirring occasionally, until beginning to brown, 3 to 5 minutes.

Add garlic, chile (if using), curry powder and thyme; stir constantly for 30 seconds.

Add broth (or stock or clam juice), coconut milk and mangoes.

Bring to a simmer over medium-high heat.

Reduce heat to maintain a simmer and cook, stirring occasionally, for 5 minutes.

2. Puree 3 c. of the soup in a blender. (Use caution when pureeing hot liquids.)

Return the puree to the pot and bring to a simmer.

Add shrimp and cook until pink and firm, about 3 minutes.

Stir in scallions and salt and you're ready to serve.

Chefs Notes:

Metabolism-secrets Recipe Tip: To peel and dice a mango, slice both ends off to reveal the long, slender seed.

Set the fruit upright and remove the skin with a sharp knife.

With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.

Dice into desired size.

Note: Shrimp is usually sold by the number needed to make one pound.

For example, “21-25 count” means there will be 21 to 25 shrimp in a pound.

Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound.

Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly.

Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices.

Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council.

If you can’t find certified shrimp, choose wild-caught shrimp from North American, as it’s more likely to be sustainably caught.

Metabolism-secrets Recipe Nutrition:

Per serving

378 calories;

13 g. fat ( 6 g. sat , 3 g. mono );

172 mg. cholesterol;

39 g. carbohydrates;

0 g. added sugars;

28 g. protein;

6 g. fiber;

604 mg. sodium;

704 mg. potassium.

Nutrition Bonus: Vitamin-C (90% daily value), Vitamin-A (35% dv), Iron (25% dv), Magnesium (21% dv), Potassium (20% dv)

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