Tag Archives: metabolism

Exercise – can mean different things to different people

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Don’t panic this can be different for each person – it doesn’t necessarily mean you have to go to the gym, unless you want to. There are many activities to choose from – find one you like as you are more likely to stick to it. Go to the gym, join a swimming club or play racquet ball, squash, or tennis. Make a commitment, try and get a friend to join you so you help each other.

Today science has confirmed the link with overwhelming evidence, that people who lead active life-styles are less likely to die early, or to experience major illnesses such as heart disease, diabetes, colon cancer, or obesity. A sedentary life can lead to more aches and pains – we “rust up” so to speak.

Exercise encourages our body to produce its own natural pain-killing substances or happy substances, so you are less likely to comfort eat. People who are active are more likely to have their weight under control.

Evidence shows that regular exercise can:

Increase levels of HDL or ‘good’ cholesterol

Lower high blood pressure

Help control weight

Promote bone density

Promote healthy blood sugar levels

Boost the immune system

Improve mood and reduce the chance of depression

Reduce the risk of premature death from heart disease

Cope with arthritis

Help older adults gain strength, fight osteoporosis, and enhance ability to be active without fear of falling.

Exercise also increases circulation taking oxygen to every cell, encouraging detoxification. This improves the health of your skin making it look healthy, vibrant and younger. Despite all the evidence for staying active, many people find it difficult to adapt their daily life to incorporate much physical activity. As many as 70% of the adult population these days are inactive enough to be classed as ‘sedentary’. Being sedentary increases the risk of a heart attack by the same amount as smoking!

Exercising releases happy chemicals in the brain, such as serotonin, which has a strong affect on our moods, helping reduce anxiety, pain, stress, aging and depression. Elevating your moods and emotions enables you to control what you eat and drink.

Joining a fitness facility especially with a friend is a good way to get exercise and help encourage each other. The other thing you can do to get the best start is hire a personal trainer.

HOWEVER, for some the ‘E’ word is a dirty word that fills them with dread.

Exercise for them can conjure up

*Sweating,

*‘NO pain NO gain’,

*Boring,

*Expensive membership,

*Takes too long,

*Aerobics classes (embarrassing),

*Gym too far away,

*Equipment collecting dust,

*Injury,

*Intimidation,

*Humiliation

*Aches and pains,

*Hungry afterward,

*Dizziness,

*Patronizing trainers

So maybe for you – walking is the answer

*Walk for 20 to 30 minutes each day

*Walking is free

*You will not need any special equipment except a good pair of walking shoes/trainers

*No special clothes

*Almost no risk of injury (unless you cross the road with your eyes closed)

*Generally little sweating

*Can ease aches and stiffness

*No special routines to learn

*No driving to and from the gym

*You can make it social if you want to, by going for a walk with a friend or friends.

Walking If you walk for 30 minutes every day will increase fat burning. After such a walk your metabolism will be elevated for 12 hours afterwards, this a very good reason to walk earlier in the day.

 

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Mushrooms

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There are many varieties available. It is possible to eat them cooked or raw. Wash them well before using them.

Large Stuffed Mushrooms

8 large flat mushrooms (leave whole)

Cooked Quinoa

Herbs

Spices

Sautéed Onions

Cooked lentils mashed

8 dried apricots finely chopped

Mix all ingredients together and place some on each large mushroom, place in the oven on a medium heat for 20 to 30 minutes. Serve hot

Nutrients – Vitamin B3, B5, folic acid, calcium, iron, and zinc

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9 things you should know for successful weight loss – Part 7

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1)     To maintain a good metabolism the body needs feeding on a regular basis.  Approximately every four hours or so, depending on how well you stabilize your blood sugar levels. This is a bit like stoking the boiler, the fire needs plenty of fuel to burn well.

2)      Desserts spelled backwards  is stressed

3)      Don’t despair if your weight loss has slowed down, this is quite normal. At first you can lose a lot of fluid as well as fat. Rome was not built in a day.

4)      Make sure you do some sort of activity every day.  Get that pedometer and make sure you get your quota for the day. It is thought that most people do an average of 4000 steps a day going about their daily business – the goal would be to add anything from 2000 to 3000 more steps a day.

5)      Do not waste time and energy on feeling guilty, if you have lapse for a moment that is quite normal and you will be back on track in no time at all.

6)      When you go out to dinner with friends or invite friends round to your home for dinner, remember the purpose of getting together with them is to enjoy their company, the food is not the be all and end all, it is secondary.

7)      Do not weigh yourself every day – your weight can fluctuate from day to day with naturally or without gaining or losing weight this is normal. Your weight can vary even during the day, weighing more in the evening and less in the morning. Weigh yourself once a week at preferably the same time of day ie in the morning and use the same scales.

8) Always think more vegetables to bulk up your meal if you are hungry.

9) Each small change you make can have a profound long term affect. Don’t under estimate each small change you make.

Click on here for 8 of this series

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9 things you should know for successful weight loss – Part 5

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1)      Do not count calories. It is however good to be mindful of them and most people have a very good idea what is high in calories and what is low in calories. Generally most people know healthy eating is naturally lower in calories.

2)      A salad when you are out sounds like a good idea but it all depends on the dressing. Ask for the dressing on the side and you can opt for the amount you want or ask for just olive oil and some fresh lemon.

3)      Re-educating your taste buds is such an important part of any successful health or weight loss program. You need to gradually get your taste buds to expect less of a sweet and salty taste. Do this gradually and it will become very easy.

4)      Any habits die hard. Some people go crazy if they can’t have their dessert after a meal. At first substitute your normal desserts with some fresh fruit after meals, or some 70% to 80% cocoa chocolate, take it to the restaurant with you, if need be!

5)      Foods with natural fiber are more filling and more nutritious. Such as beans, lentils, fruit and vegetables.

6)      Clean your teeth several times a day. In trials done it helped people eat less.

7)      Smaller bowls and smaller plates make all the difference. Research shows we eat much more food when we use large bowls and plates. People were told to help themselves to as much ice-cream as they wanted – one group were given small bowls and the other group larger bowls. Even though both groups could eat as much as they wanted, the group with the small bowls ate far less.

8) If your clothes are too tight and stretched they will make you feel uncomfortable and make you look  fatter. Clothes should not be tight nor should they be baggy. You will look your best when clothes fit well, with just a small bit of spare.

9) Sugar has no place in any health and weight loss program.

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9 things you should know for succesful weight loss – Part 3

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1)      Don’t eat on the run. In other words, try not to eat when you are standing up or on the move (for instance driving) or if you are busy doing something else. Instead take a minute stop what you are doing and concentrate on what you are eating and you will eat less. You will also be less lightly to snack more later on.

2)      Have a fresh fruit bowl out on the kitchen counter top, or take fruit with you every day to work – in the car or in the office. Fruit in the fridge is hidden – there it is out of sight out of mind.

3)      Vegetables are healthy and filling, needed for any successful weight loss or health gain program. Some people don’t like vegetables because they are perceived as boring, the recipe book (100 + recipes) that comes with my program will give you plenty of interesting ideas.

4)      It is important you never skip a meal, your blood sugar levels will drop too low, the consequence will be you end up more hungry, and  will end up eating more or choosing the wrong type of foods at the next meal. Keeping your blood sugar on an even keel is very important.

5)      If you use artificial sweeteners, immediately change to Stevia, it is a natural no-calorie sweetener. Read labels carefully as artificial sweeteners are found in many products today. The toxic load is counter-productive to long term weight loss.

6)      Never eat anything unless you have read the label with the ingredients list first. Why? You should know exactly what you are eating. For instance you could pick up a “diet” product that says low-fat but it could be high in sugar (than the no diet variety) which turns to fat in the body.

7)      Can you lose weight and gain health without exercise? It is more difficult to lose weight and get healthy without it. However, it depends on what you perceive as exercise? For some people, this means the gym, but it doesn’t have to mean that. Being more active in general – walking more, dancing, taking the stairs etc all count as exercise. Walking around instead of sitting every time you are on the phone.

8) The way we eat has a bigger affect on our body shape, than our inherited weaknesses – remember we also inherit habits and tastes from our parents according to what they fed us.

9) Don’t use caffeine or slimming stimulants to lose weight, they don’t work in the long run.

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9 things you should know for successful weight loss – Part 2

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1)      Never go shopping for food when you are hungry, bad idea. Research has proven over and over again we are more tempted and make some very different choices. People tend to buy more, tempted also by bigger sizes and the choises they make can be for more unhealthy foods. So beware, go food shopping after a meal.

2)      It is important to take time to chew your food really well. Most people don’t chew enough usually gulping down their food. It’s the secret to eating less, enjoying your food more and really tasting your food by slowing down and really chewing.  It’s important to good health and digestion. You will feel fuller for longer and have eaten less.

3)      Unfortunately, most people focus on what they can’t have, rather than all the things they can have. So make sure you start focusing on all the things you can eat. When you start eating healthily for weight loss you will be able to add much more variety to you diet – stop focusing on the few unhealthy foods you have omitted from your diet.

4)      Never say or think of yourself as going ‘on a diet’ because 90% of people come ‘off the diet’. If the diet you have chosen is not sustainable it’s not going to work in the long run. 92% to 98% of people put the weight back on.

5)      What is Thermogenics? Food like proteins, spices and herbs can increase the metabolism, which means they create more heat, burning more body fat. They balance the appetite and keep you fuller for longer. Add more thermagenic herbs and spices to your diet – more information in the coming weeks.

6)      If you are stressed don’t turn to food (it will  make you more stressed), make a cup of herbal tea and turn to a good novel, a treatment at the spa or a soak in the bathtub with essential oils, go for a walk, or go shopping for a good book or go to the museum. Take the dog for a walk or the kids or grand kids to the park.

7)      Take a good look at the contents of your wardrobe/closet – the rule of thumb is if you haven’t worn it for a year certainly two years (which takes all the seasons into account) throw it or give it away. If it doesn’t fit – get rid of it or take it somewhere to be altered so it does fit you. You will feel really good after the purge and besides you will have the space for your new smaller clothes you will need to buy.

8) Some people find preparing their food (as opposed to buying convenience expensive slimming foods) – puts them in control. View being in the kitchen as a pleasure, as opposed to a chore, see it as your new hobby. Nourishing yourself and your family properly is one of the most important things you can do.

9)  Did you know? One pound of weight lost takes about 4 pounds of pressure off the knee joints!!!! A great incentive to lose weight.

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9 things you should know, for succesful weight loss – Part 1

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1)    Research shows that our brains get confused between hunger and thirst, and we are in fact eating instead of drinking a hydrating drink. A very important fact – before you snack, or when you before you give into your craving drink a hydrating drink.  Drinks like coffee, coke or alcohol will make things worse.

2)   Being dehydrated or not drinking enough water slows down the metabolism – so make sure you drink enough water for a healthy metabolism. A healthy metabolism is important if you want to loss weight or maintain your weight loss.

3)   Drinking green tea has been shown to increase the metabolism, encouraging weight loss.  Green tea (drink without milk and sugar) is also an extremely rich source of anti-oxidants.

4)  Research shows that artificial sweeteners, cause cravings for sweet and fatty foods and eventually cause health problems and for many people it can cause fluid retention and/or weight-gain.  This may sound strange but true.

5)   Research points to the fact over-eating is very aging and eating less (but not too little) slows down the aging process. This is a big incentive to eat less and lose some weight.

6)  If you are unhealthy or overweight or both – your lifestyle made you that way. The idea that after dieting you can in the near or distant future return to your old habits, your old lifestyle is counter-productive. It this that life style, those old habits that made you over weight and/or unhealthy.

7)  Are you too busy to take time to exercise or do you hate the idea of exerise?

Every time you answer the phone – get up and walk around. This will help you to use more energy than sitting enabling you to get some exercise during your busy day.

8) For success change your priorities in life, you need to focus as much on your health as you do on your weight and you will be successful.

9) Add fresh lemon to your daily diet, add fresh lemon to your drinking water, use fresh lemon instead of vinegar in your salad dressings. This will help to curb your appetite, and encourage the liver function, helping your body detox more efficiently.

Click to see  2 in this series

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Weight loss thermogenic (fat burning) Hot Spinach

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spinach

Spinach

Nutrients

Vitamin B2, B3, B6, C, K, beta-carotene, folic acid, calcium, iron, magnesium, potassium, zinc, and fiber.

Very high in chlorophyll which means it’s a really good detoxifier. It releases it energy slowly. Any dark green herb or vegetable is high in iron helping to increase energy levels. It is a natural laxative and aids the liver function. It strengthens the immune system, and regulates blood-fats.

The young spinach leaves are better eaten in salads and if you buy the older variety serve hot, it takes very little cooking.

In this recipe tasty thermogenic spices have been used to increase fat burning, encourage the metabolism and circulation.

Hot Spinach

Spinach

Onions finely chopped

Garlic crushed

Cinnamon

Ground black pepper

Tiny amount of coconut oil

Lightly sauté onions and garlic until soft but not brown in the coconut oil. Turn down the heat to low and add the spinach and a tiny amount of water to allow the spinach to sweat down, add pepper and cinnamon.

Serve with poached eggs.

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Thermagenic foods – burn more fat, salad dressing

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Thermogenic - proteins, spices and herbs can increase the metabolism, which means they create more heat, burning more body fat. They balance the appetite and keep you fuller for longer. A taste satisfaction.

Three Salad dressing

Option 1

Cold pressed (extra virgin) olive oil

Fresh lemon juice

Freshly grated ginger

Freshly ground pepper

A little herbsalt – see recipe category for recipe

Option 2

Cold pressed (extra virgin) olive oil

Fresh Lemon juice

Fresh chili, chopped very small

A little herbsalt – see recipe category for recipe

Option 3

Cold pressed (extra virgin) olive oil

Fresh lemon

Lots of fresh herbs chopped up

Freshly ground black pepper

A little herb salt – see recipe category for recipe

The lemon helps cleanse the liver, the herbs and spices increase circulation, increase metabolism, speed up fat burning and are cleansing. Extra virgin olive oil gives the salad a luxurious taste and will tell the brain to ‘turn off’ hunger.


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Reduce your salt – reduce your weight

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saltMost people consume far too much salt without actually realizing how much. There is so much hidden salt in the average diet, most processed foods have quite a lot – bread, cheese, bacon, crackers, chips, etc etc. For some people food is bland or tasteless without salt.

Too much salt can cause all sorts of health problems not least fluid retention and shortages of other minerals, as too much sodium causes imbalances.

You can make a herbal-salt this will reduce your salt needs, helping to re-educate your taste buds.

The recipe uses celery seeds that are a natural sodium food that will help to displace sodium build-up in the body. Fennel seeds helps reduce your appetite, rosemary increases the circulation (helps detox), black pepper corns  (increase metabolism) plus some fine sea salt.

I suggest if you have the need for a lot of salt then you make sure you take zinc supplements for a while, as a lot of people are short of zinc and this affects the taste buds considerably.

Herbal Salt (homemade)

4 parts celery seeds

2 parts dried rosemary

2 parts fennel seeds

2 parts black pepper corns

3 parts fine sea salt

Grind all the herbs together in a coffee ginger or spice grinder, then add the salt, and store in an airtight container.  Use this mixture in the same way you would use salt.If you want to you can leave out the black pepper if you prefer to add it to your food separately.

At first you can vary the amount of salt in the recipe until you get use to having less.

This herbal salt has helped many people reduce their salt needs.

A tip for reducing salt – if you add salt while you are cooking you need to add more, than if you added once the food is on your plate. The tongue tastes the salt more when the salt is on the surface of your food.

Another tip – always always taste your food first. Sounds crazy, sound obvious! Believe me I have seen so many people, the first thing they do is add salt to their before they even try it.

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The right fats are essential to your metabolism, weight-loss and health

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Sonia Jones ND from the Haven Spa and health clinic

olivesSome fats are vital to weight-lose, for your metabolism and health! I know this comes as a surprise to some of you, as I have come across so many people who are ‘fat phobic’.

If you want switch your appetite to the ‘normal’ setting you need to eat essential fatty acids! If you want to lose weight you need to eat some fat! But it is vital you eat the correct type of fat/oil, to maintain a healthy body and  metabolism.


If you are one of those who are fat phobic, do not panic! After years of seeking out no-fat, low-fat or reduced fat products to now be told to eat fat, is hard to swallow. Remember if your fat phobica had worked for you wouldn’t be reading this now.


The presence of fat in the stomach delays the emptying of the stomach this will contribute to the feeling of satiety, (the feeling of fullness) for longer, eating less in the long term.

We need some fats to ensure the absorption of fat soluble vitamins like Vitamin E, Vitamin A, Vitamin D etc, all vital.

Excellent sources of essential fatty acids and fats -


All sorts of fish

Raw Nuts – walnuts, almonds, etc (not peanuts)

Raw Seeds – flax, hemp, sunflower, pumpkin sesame etc

Many vegetables can have traces – avocado, olives, pumpkin, broccoli etc

Natural Yogurt

Very important

You need to give up all processed fats immediately they play havoc with your system, causing damage to cell including the thyroid cells.

Start to incorporate essential fatty acids.

Our brains need fatty acids to function optimally.

In fact every cell membrane depends on essential fatty acids.

Essential fatty acids also give food a feel good factor. Think of avocados – how good that feels in a salad. Yet, dieters tell me they never eat avocado as it is full of fat! Yet ½ an avocado doesn’t contain many calories and is nutritionally packed with vitamin A, folic acid, vitamin C, magnesium, and extremely high in potassium. All these nutrients will help with fluid retention, PMS, weight-loss and help curb the appetite.

Yet these same people happily eat fat-free cookies containing high amounts of sugar and white flour that immediately sky rockets their blood sugar levels, makes them crave more, and turns to fat in the body, all this with next to no nutritional value. How many people do you know who can just eat one cookie?

In a nut shell

A very important aspect to weight-loss and wellness-gain is getting enough of the right types of fats. The ‘essential fatty acids’ that will encourage weight-loss, curb the appetite, keep you feeling fuller for longer, balance fluid retention, and so much more. As opposed to the processed fats (found in abundance) that are damaging to all the body processes, encouraging free- radical destruction to every cell in the body.

Promoting healthy weigh-loss for life.

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Why some women are not eating enough protein for weight loss

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EGGSNot enough?

Why are people and more often women not eating enough protein? One of the main reasons is many women are addicted to refined carbohydrates and sugars. For many women who are or have been on many diets find by the time they have over indulged on refined carbohydrates (not all carbohydrates are created equal) there is little room left for protein foods. Protein foods are not addictive, in the same way.

A protein deficiency caused by not eating enough for your needs can cause fluid retention, cravings, blood sugar problems etc. Not ideal scenario for weight-loss and maintenance. I have found that when women start eating enough protein (but don’t over do it, as this can be problematic too) they start to lose weight. A good proportion of the weight is the fluid retention they have carried around for years. Protein keeps you fuller for longer. They will help you moderate your cravings or hunger.

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