How to stimulate your metabolic rate
Diet and Exercise Changes Can Affect How Your Body Uses Energy
People who participate in fitness related activities strive to build, shape and tone their bodies to achieve their goals. The primary factor affecting this change is the body’s metabolic rate.
What Is Metabolic Rate?
Your metabolic rate is the energy expended to sustain your body’s functionality. This includes the internal organs such as the heart, kidney, and stomach and all of the small cellular reactions taking place in your blood that keep your cells working so that your body can keep you alive.
Exercise
The most significant effect on metabolic rate is achieved through exercise. During moderate to vigorous activity you elevate your metabolic rate expending hundreds of additional calories. This can be accomplished by aerobic activities. The more vigorously you exercise the more calories you use per minute. Regular resistive training (weights, body weight, and medicine balls) can also help. The benefits are lower blood pressure, better endurance, stronger muscles, joints and bones. The more muscle mass you create, the more calories you burn. Every pound of muscle that you build burns an extra 50 calories of stored energy. (One pound of human fat equals 3500 calories.)
Sleep
We all know we need sleep. Apparently, good sleep helps us lose weight. Interrupted sleep increases a hormone in our bodies called “ghrelin” that increases appetite. So try and get your 6-8 hours a night. Read a book before you sleep. Practice meditation and gentle stretching before you go to bed. It can help relax you and you’ll enjoy a deep and restorative night’s sleep.
Diet
Eat small regular meals.
Eating small meals or snacks at regularly timed intervals seems to result in a slightly higher metabolism. The reasoning is that if someone eats small meals consisting of a balance of protein, carbohydrates and fats their metabolism burns energy more evenly over the course of a day. Skipping meals or making the wrong food choices can alter your metabolism making it erratic and confusing your body as to how it is to process energy. If you are changing your eating habits to eat more frequently please make sure you are not adding calories to the change.
Consume protein
It takes more calories to digest protein. A high protein diet intake may also reduce hunger. Why? Sugars in the diet (carbohydrates) stimulate the pancreas. The pancreas produces insulin. Insulin is the chemical hormone that your body produces to facilitate the uptake of sugar into our bodies. Replace high carbohydrates and empty calorie foods with proteins such eggs, fish, nonfat diary products and lean meats. The correct balance of non-meat sources such as whole grains, minimally processed, soy based foods as well as rice and beans may also create complete proteins.
Avoid restrictive dieting
Limiting caloric intake too severely can decrease your resting metabolic rate. A reaction known as the “somatic response” your body goes into energy conservation mode. In other words, it slows down to cope with the food decrease. This response creates a yo-yo response to your metabolism speeding it up and down and making it difficult for your body to kick start your energy burning center (i.e. Muscles). As illustrated before, eat small regular meals throughout the day and you’ll be more likely to burn stored energy more effectively.
Summary
Enjoy flavorful foods and small portions of food. Increase your exercise intensity aerobically and participate in regular strength training 3-4 x week, Practice these things consistently and you’ll soon see your body the way you want it to be.
Abu Pigott D.C.
“Almost” RAW Eggs
You know those movies like Rocky, or Electra Glide in Blue, where you see the hero drink down a big gulp sized glass of raw eggs? Have you ever tried it? Drinking raw eggs is not the easiest thing to do. The texture is not the greatest and the flavor is not so great either.
Now don’t get me wrong, I love eggs. I use eggs quite a bit in my personal eating plan, they are a great source of protein as well as other important nutrients. I even use raw eggs in some of my favorite recipes. I’ll admit however that I have only actually been able to drink a glass full of raw eggs on one occasion.
Some people are afraid that raw eggs may be a source of salmonella. The secret to eating raw eggs safely is to get the freshest eggs possible and to know the source. If you are worried about getting sick but still would like to use eggs in your recipes, try using “almost” raw eggs. Almost raw eggs allow you to enjoy your eggs with no fear that they will make you sick while you still have an egg with a loose consistency for salad dressings, home made mayo, aoli etc.
Here is how you make them “almost” raw:
1. Put egg(s) out at room temperature
2. Boil water and then turn it off (leaving on burner)
3. Put egg(s) immediately in water and leave for 5-6 minutes
4. After 5-6 minutes has elapsed, empty hot water
5. Before breaking eggs run under cold water for a few seconds ( you don’t want to burn your hands)
6. Break open egg(s) into bowl or blender etc. You may need a spoon to scoop out some of the whites which may be slightly stiff.
Well there you go, an easy way to make your eggs safe and still enjoy them in your favorite recipes. Remember to check back here for more nutrition tips as well as other ideas about how to enhance your own personal eating plan.
PAU for NOW
TAKU
www.hybidfitness.tv
“Almost” RAW Eggs
You know those movies like Rocky, or Electra Glide in Blue, where you see the hero drink down a big gulp sized glass of raw eggs? Have you ever tried it? Drinking raw eggs is not the easiest thing to do. The texture is not the greatest and the flavor is not so great either.
Now don’t get me wrong, I love eggs. I use eggs quite a bit in my personal eating plan, they are a great source of protein as well as other important nutrients. I even use raw eggs in some of my favorite recipes. I’ll admit however that I have only actually been able to drink a glass full of raw eggs on one occasion.
Some people are afraid that raw eggs may be a source of salmonella. The secret to eating raw eggs safely is to get the freshest eggs possible and to know the source. If you are worried about getting sick but still would like to use eggs in your recipes, try using “almost” raw eggs. Almost raw eggs allow you to enjoy your eggs with no fear that they will make you sick while you still have an egg with a loose consistency for salad dressings, home made mayo, aoli etc.
Here is how you make them “almost” raw:
1. Put egg(s) out at room temperature
2. Boil water and then turn it off (leaving on burner)
3. Put egg(s) immediately in water and leave for 5-6 minutes
4. After 5-6 minutes has elapsed, empty hot water
5. Before breaking eggs run under cold water for a few seconds ( you don’t want to burn your hands)
6. Break open egg(s) into bowl or blender etc. You may need a spoon to scoop out some of the whites which may be slightly stiff.
Well there you go, an easy way to make your eggs safe and still enjoy them in your favorite recipes. Remember to check back here for more nutrition tips as well as other ideas about how to enhance your own personal eating plan.
PAU for NOW
TAKU
www.hybidfitness.tv
“Almost” RAW Eggs
You know those movies like Rocky, or Electra Glide in Blue, where you see the hero drink down a big gulp sized glass of raw eggs? Have you ever tried it? Drinking raw eggs is not the easiest thing to do. The texture is not the greatest and the flavor is not so great either.
Now don’t get me wrong, I love eggs. I use eggs quite a bit in my personal eating plan, they are a great source of protein as well as other important nutrients. I even use raw eggs in some of my favorite recipes. I’ll admit however that I have only actually been able to drink a glass full of raw eggs on one occasion.
Some people are afraid that raw eggs may be a source of salmonella. The secret to eating raw eggs safely is to get the freshest eggs possible and to know the source. If you are worried about getting sick but still would like to use eggs in your recipes, try using “almost” raw eggs. Almost raw eggs allow you to enjoy your eggs with no fear that they will make you sick while you still have an egg with a loose consistency for salad dressings, home made mayo, aoli etc.
Here is how you make them “almost” raw:
1. Put egg(s) out at room temperature
2. Boil water and then turn it off (leaving on burner)
3. Put egg(s) immediately in water and leave for 5-6 minutes
4. After 5-6 minutes has elapsed, empty hot water
5. Before breaking eggs run under cold water for a few seconds ( you don’t want to burn your hands)
6. Break open egg(s) into bowl or blender etc. You may need a spoon to scoop out some of the whites which may be slightly stiff.
Well there you go, an easy way to make your eggs safe and still enjoy them in your favorite recipes. Remember to check back here for more nutrition tips as well as other ideas about how to enhance your own personal eating plan.
PAU for NOW
TAKU
www.hybidfitness.tv
