Publication: Diet Buddy
Kick It In Gear! | |
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Diet Buddy - Monday, May 14, 2007
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Kick It In Gear!
Hi There Buddies...
Now that the nice weather is here to stay we're all anxious
to drop those extra pounds we've piled on over the winter.
Exercising and eating smart are positive ways to help us on
our road to weight loss. Exercise helps jump start our
metabolism again and eating the proper foods can kick it up
a notch as well.
It seems that as we...ahem...get a little older, our
metabolism seems to have automatically slowed down for no
apparent reason, making it harder and harder to get into our
favorite pair of jeans, tops and dress/suit.
Remember back when we were able to eat pizza at night, and
sweets whenever we felt like it, without giving it a second
thought? We were able to eat a salad and bread in
restaurants, without having to worry about how many
calories were in the dressing, or how fattening the bread
was for us. And, do I dare say, we were able to go to a
fast food place without worrying about how much fat a
hamburger and fries contained.
Now, it seems we barely glance at any of these foods and
the pounds mysteriously appear around our middle, thighs
and elsewhere we don't want them to. Wouldn't it be
wonderful if we could just retain that metabolism of our
youth for the rest of our lives?
Actually, we can do it, no matter how young or old we are
says John Berardi, author, founder and president of Science
Link, who insists that by following a simple plan you can
increase your calorie burn by 40 to 60 percent, drop 10 to
15 pounds of fat in two months and make your metabolism run
faster. Co-author Ted Spiker says if you're willing to
dedicate six weeks to some life-changing habits, you'll
emerge with a higher metabolism and flatter stomach, and
remain lean for life.
Below are some basic rules to follow to get us in shape,
compliments of Diet & Exercise Magazine:
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RULE 1: Eat every 2 to 3 hours, starting an hour after you
wake up in the morning.
Every time you eat, you stimulate your metabolism for a
brief period. For example, eating six times a day gives
your body a chance to rev itself up each time. Besides
that, eating more often feeds muscles and starves fat,
Berardi says.
This also reassures your body that food is readily
available, Spiker says, unlike the coding that occurs when
you avoid breakfast, eat a small lunch and stuff yourself
at dinner. "It keeps you full and satisfied throughout the
day, so you aren't going through this big binge where
nothing looks better than a plate of nachos.
RULE 2: Build with protein.
What you eat is just as important as how often you eat.
Here's the goal: Consume protein every time you eat, every
two or three hours. You can eat two ounces of grilled
chicken in a salad, or a small piece of salmon, or lean red
meat such as a top round, sirloin, or low-fat ground beef
with green vegetables. But don't go crazy with the portions;
just use common sense, Spiker says.
"We advocate you balance out your meals with lean protein,
whole-grain carbs and a little bit of healthy fat," he
explains. "We are not so much concerned about the perfect
ration, but making sure the majority of foods you eat fall
into these groups."
Your body will digest food more quickly, and you'll increase
your fat-loss hormones, boost muscle building, reduce cardio-
vascular risk, and improve weight loss and overall nutrition.
RULE 3: Balance with vegetables.
Berardi insists vegetables are just as important as protein.
Eat vegetables every time you eat protein, every two to
three hours, to boost metabolism. Consider eating small
amounts of spinach, tomatoes, avocados, berries, oranges and
other low-sugar fruits and vegetables with every meal to
balance your protein consumption.
Don't whine, because vegetables balance your body's pH,
representing the balance between your body's acidic- and
alkaline- forming ions. Eating excessive acidic foods
without enough alkaline makes you sluggish and prone to
illnesses and infections that attack your blood, bones,
tissue and organs.
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Vegetables have minerals and fiber that help push food
through the digestive process. They also contain antioxi-
dants, reducing the effects of aging, memory loss and blood
vessel damage.
While most protein is acidic, vegetables neutralize acid.
So even if it's just a snack, eat lean protein and a large
serving of vegetables.
RULE 4: Eat most carbs after exercise.
Both experts on metabolism-boosting dietary programs agree
on this point. The secret is eating the right carbs at the
right time.
This means you can eat fiber-rich carbs found in fruits and
vegetables at any time of the day. But select fruits and
veggies that are low in sugar such as green beans, baby
carrots, bell peppers, broccoli, asparugus and cauliflower.
Eat starchy carbohydrates such as cereal, rice, bread and
potatoes during the few hours right after exercise. Avoid
refined sugars, which are loaded with carbs, and offer
little nutritional value, except during and immediately
following a workout.
RULE 5: Balance your fats.
Once again, it's the type of fat you're consuming. Starting
to sound familiar?
Berardi says fat actually can help you lose body fat.
Consume omega-3 fatty acids found in salmon and flaxseed,
which help reduce the levels of pro-inflammatory hormones
called cytokines. Omega-6 fatty acids, found in most
cooking oils, raise the level of these hormones.
Stay away from common oils because they slow metabolism and
ultimately cause inflammation in the body, leading to joint
pain, heart disease and muscle loss. Instead, Khephera
Jesal, a holistic dietician in Farmington Hills, Michigan,
recommends reaching for olive oil, flaxseed, flaxseed oil,
and mixed nuts. This is important because, besides boosting
your metabolism they increase muscle building, decrease
disease risk, reduce depression and improve intelligence.
Jesal suggests consuming avocados, nuts and nut butters and
the polyunsaturated fat found in fish oils.
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Metabolism Boosters!
Lean red meat: Full of vitamin B, the most soluble form of
iron, fat-burning fatty acids and muscle builders.
Salmon: Has protein and omega-3 fatty acids, a dynamic duo
that leads to fat burning.
Omega-3 eggs: Produced by hens that eat a diet rich in
flaxseed, they also give a protein, omega-3 punch.
Low-fat, lactose-free plain yogurt: Boosts the protein
content of your diet. Calcium consumption speeds your
metabolism and burns fat.
Spinach: Neutralizes acid-forming food; contains fiber to
improve gastrointestinal health.
Tomatoes: Full of fiber and vitamin C.
Cruciferous vegetables: Eat broccoli, cabbage and cauli-
flower, which are believed to reduce the risk of certain
cancers. They also are great antioxidants.
Avocados: One of the healthiest fruits, they provide B
vitamins, fiber, folate and zinc.
Mixed berries: Strawberries, blueberries and raspberries
are high in antioxidants.
Oranges: A source of vitamin C; also good for fiber and
folate.
Mixed beans: One cup of kidney beans, black beans and
chickpeas equals 11 grams of fiber. Beans help lower blood
sugar and control diabetes.
Quinoa: A gluten-free supergrain that is rich in vitamins
and minerals.
Whole oats: Also one of the healthiest grains; contains
the most soluble fiber.
Mixed nuts: Reduce risk of several diseases, including
heart disease; promote weight loss.
Olive oil: Revs up metabolism and reduces risk of diseases.
Flaxseed and flaxseed oil: Contain heart-healthy omega-3
fatty acids.
Green tea: Offers a host of benefits, including cancer
prevention, fat loss and important blood circulation.
Did You Know ???
Drinking ice cold water speeds up your metabolism by 5%.
It decreases the temperature in your body, thus making the
body work harder to keep warm, hence the increase in
metabolism. The same works with cold showers.
Having a hard time getting started with a weight loss plan?
Stop by our Diet Buddy Forum and get some advice at...
Diet Buddy Forum
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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GopherCentral's Question of the Week
Topical, timely, controversial, click the link to answer
this week's GopherCentral.com Question of the Week.
Please take a moment to share your opinion, visit:
Question of the Week
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Questions? Comments? email us at: Email Libby
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