In the Zone - November 2011
In This Issue
Simple Ways to Boost Your Metabolism
Any quick fix, magic pill or restricted diet on the market, will get results. However, it is likely that the results will not be long lasting and will end up ruining your metabolism. Skip the magic or diet pills and incorporate these metabolism boosting tips into your into your daily routine. Think, Lifestyle Change!
- Eating small meals every two to three hours increases your metabolism and will keep it burning efficiently. Your body’s metabolism is like a fire. Putting too much or too little wood in the fire will cause the fire to die. The same thing is true with metabolism. Eating too much or too little will slow your metabolism. Regularly utilizing a small salad plate will help you to eat smaller meals AND do not let your body go more than 4 hours without food, as this can show down your metabolism. Be prepared with snacks when you are on the go and this will also help keep you on track.
- Ensure you are sleeping 6 to 7 hours each night. Sleeping less than 6 and more than 8 hours can decrease your metabolism. Sleep deprivation will make it harder for your body to regulate cortisol levels. Previous studies carried out at the University of Chicago Medical Centre, documented that suffering from lack of sleep over long periods of time, can result in increased daily caloric intake. Sleep deprivation causes fat cells in your body to secrete lower amounts of leptin. When this happens, your body responds to lower leptin levels by increasing hunger cravings, most of the time the cravings are for highly processed carbs!
- Muscle is a living tissue that requires more energy than fat to maintain itself, meaning you can lose fat without extremely decreasing your daily caloric intake and as long as you continue a healthy eating lifestyle. A high metabolism combined with increased lean muscle mass will allow the body to burn more calories efficiently and at rest. This can be done by adding resistance training to your workouts or checking out BBX Hardcore, which is a full body workout that employs the power of muscle confusion to accelerate results by not keeping you confined in a boring repetitive pattern.
- Mother always said to eat breakfast. She was right! Breakfast is the most important meal of the day and several studies have shown that regularly eating healthy foods at breakfast reduces the risk of both insulin resistance and obesity. This means that you will lower your chances of becoming diabetic and overweight. Skipping breakfast may cause your body to sense starvation and slow down to conserve energy; causing your metabolic rate to slow; resulting in less calories burned. By eating breakfast you will have more energy to face your day!
- Have a sweet tooth? Instead of reaching for sweets, drink a cup of green tea. Studies have shown that green tea has the power to increase metabolism through its high concentration of epigallocatechin gallage (EGCG) and polyphenols, which have thermogenic properties. Green tea’s metabolism boosting power is not affected by its caffeine content, so for those of you who prefer caffeine-free tea will not lose out on the increased benefits.
- Plan your meals (3 meals and 2 snacks a day) ahead of time with healthy foods that you enjoy. If you are forcing yourself to eat fish and you despise it, like I do, then you will not stay consistent and will dread what you are eating. Try to take your time and while you are eating; so that you give your body a chance to tell your brain that you are satisfied. Because as we all know, if you are not satisfied, the chances of over eating are much higher! The goal is to raise your metabolic rate, so that you are burning calories all day long!
- Putting lemon in your water will suppress your appetite but also increases your metabolism. Lemon aids in digestion, making weight loss more efficient. If you ever find yourself purchasing a diuretic to remove additional water weight your body is holding on to or to remove excess bloating; skip it! Simply put a few slices of lemon in warm water, and you will have yourself a natural healthy diuretic.
- Eating grapefruit, first thing in the morning and before you go to sleep, will not only help boost your metabolism but will aid in burning fat. Grapefruit is a negative calorie food, which means grapefruit contains such little energy that the body uses more energy digesting and absorbing the energy and nutrients. Another benefit of grapefruit is that it helps to lower help the bodies’ insulin level, which triggers your body to store food as fat. Rich in fiber, the body takes longer to digest fiber, so the body burns more calories resulting in weight loss. If you are anything like me and don’t like grapefruit or have the time to peal and eat a grapefruit, opt for the Del Monte Grapefruit cups with no sugar added. They are individually pre-packaged, so you can grab and go!
Bottom line; incorporate two tips into your life. Once you have been successful with two, add another two…Before you know it, you will become addicted to the results and will turn the other way when you’re presented with another diet option! Trust me, diets don’t work and you will end up ruining your metabolism!
Avacado Salsa with Chicken
4 chicken breast (skinless, boneless)
- 2Tbsp. olive oil
- 1 avacado seeded, peeled, and chopped
- 2/3 cup papaya (chopped fresh or refrigerated)
- 1/3 cup red sweet pepper (chopped)
- 1/4 cup fresh cilantro (chopped)
- Sea Salt and group black pepper to taste
- Cooking spray
- Preheat oven to 375 degrees F
- Heat a pan over medium heat, coat the pan with cooking spray, and add chicken
- Cook 5 minutes on each side or until done
- In a large bowl, mix together, 2 Tbsp. olive oil , sea salt, and black pepper
- Stir in avacado, papaya, sweet pepper, and cilantro
Serve salsa with chicken and some steamed veggies on the side.
A former competitive swimmer, practicing twice a day, at times totaling up to 5 hours, I was able to consume a lot of food without gaining a pound! My senior year in college I called it quits but my eating habits stayed the same. As result, I gained my “Freshman Fifteen” and then some, as a SENIOR! Now that swimming was no longer the calorie burning part of my life, it was growingly obvious I had to figure out how to eat, find a workout I enjoyed, and, for the first time in my life, how to manage my weight!
Q: Recently, I had a seizure in Las Vegas and when I fell I fractured my right shoulder, which may take 6 months to heal after a possible upcoming surgery. Do you have any suggestions for exercises I can do, which will work the entire body or should I just walk and do cardio, along with eating healthy until I'm healed?
For those of you that know me well I am absolutely paranoid about doing ANYTHING if you are injured without a doctor’s recommendation/authorization. Once approved, doing certain exercises can help you regain strength and motion in the shoulder as well as to help relieve shoulder pain; please read my recommendations below:
Step 1: Warm up by gently stretching your shoulders and arms. Another warm-up exercise requires that you bend at the waist with your arms hanging down. Keep your arm and shoulder muscles relaxed as you slowly move your arms back and forth in a pendulum motion. Shoulder Pain Treatment Comprehensive Orthopedic Treatment For Joint, Hip & Knee Replacement. www.PlacentiaLinda.net
Step 2: Perform simple range of motion exercises to reduce stiffness and increase flexibility. Lean over while in a standing position. Dangle the affected arm moving it in a circular motion. Begin by making smaller circles and then larger circles. Repeat range of motion exercises several times throughout the day.
Step 3: Loop a resistance exercise band around the knob of a closed door. Stand with the affected arm closest to the door. Bend your arm about 90 degrees. Grab the resistance band with your hand. Pull the band slowly toward your abdomen keeping your elbow at your side. Complete one set of 10 exercises to help strengthen the rotator cuff. Do strengthening exercises every day, increasing the number of sets as your shoulder pain gradually decreases.
Step 4: Stand with your right arm positioned slightly at the front of your body, thumb down as you hold the weight in hand. Raise your right arm to about a 45-degree angle or until you reach the point of pain. Lower your arm slowly to a count of six. Do enough repetitions until your arm gets tired and then repeat the exercise with your left arm.
Step 5: Lie down on your right side with your left arm positioned along the upper side of your body. Keep your right forearm resting on the mat or bed as you bend your elbow to 90 degrees. Roll your right shoulder in raising your forearm to your chest, holding a weight in your hand. Lower your right forearm slowly. Do 20 to 30 repetitions or until your arm gets tired. Switch to the other side and repeat the exercise.
Step 6: Lie down again on your right side and stretch your right arm above your head. Place a rolled-up towel under your right axilla, or armpit. With your left arm at your side, bend your left elbow to 90 degrees. Rest your forearm against your chest with your palm down on the weight. As you roll your left shoulder out, raise your left forearm until it is level with your shoulder. Lower your arm slowly and then do at least two sets of the exercise with 10 repetitions each. Change position and do the exercise again using your right arm.
Tips and Warnings: Remember to start with mild exercises that focus on strength and flexibility. Strengthen your upper body using free weights or working out on a weight machine. Do not add weightlifting to your exercise program until your shoulder pain begins to subside. Exercises performed to strengthen the rotator cuff should not cause extreme pain. Stop exercising if anything hurts while doing an exercise.