Metabolism Booster Newsletter

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Information about Metabolism Booster Newsletter
Health & Medicine

Published on February 28, 2014

Author: uwwdiningservices



These foods will help you boost your metabolism! So if you're getting into shape, add these foods to your regimen to give you a little extra boost!

BALANCED U There is no miracle combination or food choice that will allow you to eat what you want and drop dramatic pounds. Weight loss takes a lot of dedication and hard work. But there is some research to indicate we might get a slight increase in calorie burn if we select specific foods more often. After all, every little bit helps. Here is some advice on what may help. 1 Choose foods that burn a few more calories Metabolism Boosters Fruits: any fresh whole fruit including apples, bananas, citrus like oranges, grapefruits and tangerines, berriesdon’t include any sweetened canned fruit or dried fruit unless it does not have added sugar. Vegetables: hot peppers including jalapeños, cayenne and chili peppers; olives and olive oil; tomatoes, broccoli and dark leafy greens. Proteins: beans and legumes of all kinds-lentils, soybeans, navy beans, peanuts, black beans; eggs, fish, poultry, lean beef, low fat dairy products like milk and yogurt, fatty fish, nuts. Other: water, green tea, flax. Water and Green Tea: Green tea contains a powerful antioxidant that some research suggests may boost metabolism temporarily. Water helps reduce appetite if you drink a large glass before meals, and we may be wired to confuse hunger with dehydration. In that case, either water or green tea can help push off hunger pangs. Dark leafy greens, broccoli, & low fat dairy: Studies suggest that if you have a low calcium intake, adding more from whole foods, especially dairy, may help shed extra pounds. It doesn’t work if you already get enough calcium, and supplements do not show the same results. Protein: Lean proteins require about 25% more calories to digest than carbohydrates, so meals that contain adequate protein can temporarily increase metabolism. Aim for 15-20% of calories from protein. Fiber: Fiber does not increase metabolism itself, but it does contribute to feelings of fullness and with fewer calories. Fiber rich foods tend to be lower in calories themselves as a bonus.

Spice It Up Herbs and spices offer up a wide variety of health benefits-they boost immunity, act as antibacterial agents, and can temporarily increase metabolism. Ever feel warmer after eating a chili pepper? While the boost is short term, adding hot peppers and spices to your foods more often will burn a handful of extra calories. Lentil “Chikn” Nuggets Serves 6 1 1/4 cup dry lentils 1 cup oats 3/4 tsp chopped garlic 1/4 cup low sodium vegetable broth 1/4 tsp salt 1/2 tsp black pepper Reduce Sugar There is good research supporting a link between sugar intake and increased weight. Sugar causes our bodies to produce more insulin, which acts as an agent to store calories in cells-as fat. Once the sugar is moved out of your blood and into your cells, your brain gets a signal to eat again. Unfortunately, once those calories are stored as fat, they are harder to get rid of. Rinse lentils and remove any debris. Cover with water and boil 2-3 minutes, reduce heat and simmer until tender, about 45 minutes. Puree half the beans with the vegetable broth. Combine puree with remaining whole beans, oats, garlic, salt and pepper. Mix well. Consistency should be thick enough to form into nugget shapes. Shape into 18 nugget shape patties. Cook in heated skillet sprayed with non-stick spray until golden brown and heated through. Exercise Tips Cardio helps burn fat, but conventional advice to exercise within the “fat burning” heart rate zone is beginning to change slightly. Here are a few exercise tips to maximize your time in the gym and help burn off the extra weight when combined with a smart diet. 1. Try intervals. Walk, run, walk; or jog, run, jog. It only takes a 30-60 second burst of energy to boost your Focus on Fiber metabolism for up to 24 hours post workout. Intervals Foods rich in fiber are helpful to allow you to work out for a shorter period of time metabolism for a couple of reasons. with increased metabolic effect. Fiber helps us feel fuller for fewer 2. High intensity cardio is just as beneficial for calorie burn calories. Beans and legumes in as lower intensity. Maximize your time on the treadmill particular are very high in fiber. Just by doing higher intensity work for a shorter period of a small 1/2 cup serving can contain time. anywhere from 6-10grams of fiber 3. Hit the weights. Adding free weights 2-3 days a week while being relatively low in calories helps burn extra fat. Muscle uses more energy even at and a good source of protein. Fruits rest than fat does. Build muscle=lose fat. and vegetables are also good 4. Don’t add a recovery snack if you are trying to lose sources of fiber and are typically weight. Eat three square meals and a snack only if your low in calories as well. Fiber curbs calorie intake requires it. appetite by keeping hormone levels 5. Always check with your doctor if you are starting a new down that stimulate hunger. exercise program. Laura Lapp is the Director of Nutrition for Chartwells Higher Education. If you have nutrition or wellness questions, please contact Laura at Per Serving: 220 calories, 2g fat, 0g 2

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