Category Archives: Nutrition

Nutritional Tips to Create Collagen-Rich Skin

perfect-skin

Healthy skin not only feels great, it looks radiant. Adding certain nutrients to our diet can go a long way to improve your complexion. These much needed foods will help produce collagen, an important protein that keeps your skin healthy and glowing. Click the next page to see what foods you should be adding to your diet.

Fat Burning Foods: 8 Foods that Help Speed up your Metabolism

fat-burning-foods

Certain foods have a very high thermogenic effect, which means they cause your body temperature to increase the way it does when you exercise, thus boosting your metabolism. Other foods contain nutrients and compounds that help speed up your metabolism and help with fat burning.

8 Foods that boost metabolism and burn fat are:

1. Water

glass-of-water

Water is a natural appetite suppressant that will help increase your body’s metabolism by simply drinking it. You can stay hydrated for your workouts and keep your metabolism high by drinking sufficient water every day.


2. Grapefruit

 

grapefruit

Studies have shown that grapefruit has unique chemical properties that promote weight loss. This citrus fruit is full of vitamin C and will reduce insulin levels. Insulin regulates blood sugar and metabolism, and signals body to store excess food calories as fat. Thus, reducing spikes in Insulin levels will decrease excessive signals to make fat, which will ultimately promote weight loss. One thing to remember is that grapefruit can interact with medications, so check with your doctor before adding it to your diet.


3. Whole Grains

 

whole-grain

The body burns twice as many calories breaking down whole foods like oatmeal, quinoa and brown rice than processed foods. The high fiber content fills you up quickly, lowers cholesterol, is high in nutrients and keeps your insulin levels steady thus decreasing the new fat production.


4. Green Vegetables

green-vegetables

Green vegetables like broccoli and spinach fight free radicals and improve recovery for better muscle building. They also contain phytochemicals that boost immunity and protect against disease, and can help enhance fat loss.


5. Green Tea

green-tea

Studies show that green tea contains a compound that temporarily speeds up metabolism. It also has great antioxidants and may help prevent some forms of cancer.


6. Hot Peppers

hot-peppers

Hot peppers contain Capsaicin which once in your system causes your body to temporarily release stress hormones that speed up your metabolism. So, as your body copes with the spicy food, it burns more calories. Chili peppers also reduce hunger and food intake.


7. Low-fat Dairy

milk

Low fat dairy is high in the essential calcium and Vitamin D that helps preserve bones and build the muscle mass that is needed for fat burning and weight loss. Try Greek style yogurt for extra protein content.


8. Lean Meats

meat

Lean Meats are great sources of protein, and they take longer to digest than fruits and vegetables. Protein has a high thermogenic effect, so you burn more calories from the consumed food during digestion. Dietary proteins also give you more energy for exercise, so you get twice the metabolic benefit from one food.

10 Tips to Boost Your Metabolism

tips-to-boost-metabolism

There are several factors that affect a person’s metabolism  which includes age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity a person performs on a daily basis.  Your total metabolic rate is not fixed, and when given the proper foods, hydration, exercise and supplements, it can be increased and help you slim down.  Here are some tips to help boost your metabolism:

1. Build lean body mass.

Our  metabolism slows down as we age and one way to speed this up is by exercising and building more lean muscle which burns calories.  So the more lean muscle you have, the more calories and fat you burn, even while resting.

2. Eat Breakfast.

Many people skip breakfast and don’t realize it is the most important meal of the day.  Your metabolic rate is highest in the morning and starts to decline on a gradual level as the day progresses so breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don’t.

3. Eat small meals.

By eating 5 to 6 small meals per day spaced 2 to 3 hours apart, the body is given a steady supply of energy and a person is less likely to binge eat.

4. Don’t miss meals.

Skipping meals in order to lose weight is counterproductive because it actually slows metabolism and can lead to over eating.

5. Eat more protein!

The hormone glucagon is released in response to dietary protein, such as egg whites, low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein.

6. Say good-bye to refined grains and sugar

Products made from refined grains and sugar, such as many breads, pastas, cookies, cakes, sweets and soft drinks cause most people to oversecrete the hormone insulin. Insulin has the opposite effect of glucagon. Insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells, therefore excess insulin = excess fat.

7. Spicy foods that make you sweat can help boost your metabolism.

Capsaicin found in chili peppers causes your body to release stress hormones  that speed up your metabolism so you burn more calories as your body copes with the spicy food.  Capsaicin also reduces huger and food intake.

8. Get a good night’s sleep.

There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the cell regeneration happens during rest and sleep, including its muscular system.

9. Drink more water.

Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys moisturized and allows it to have more time to metabolize fat stores.

10. Drink green tea.

Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine. Studies show that catechins, the antioxidants in green tea, help increase fat burning. Research also shows that green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches, and it may reduce the absorption of fat from the intestine.

5 Foods that Fight Wrinkles

food-fight-wrinkles

In addition to the anti-aging creams and products in the market and cosmetic procedures, there are steps that we can take in our daily lives to achieve younger looking skin. By decreasing the rapid rate at which free radical damage is occurring with antioxidant rich foods, we can decrease fine lines and improve our complexion. Antioxidants are naturally found in foods and help protect your body’s cells from damage that naturally occur as you age or when you are exposed to things like pollution or cigarette smoke. Read more about these 5 foods that fight wrinkles.

Five top anti-wrinkle foods:


blueberries

Blueberries

This delicious berry has 40% more antioxidants than strawberries and are high in Vitamin C which can help strengthen collagen formation, thus reducing the signs of aging. Blueberries have also been shown to improve eyesight,& circulation, act as a natural diuretic, enhance blood flow, and alleviate symptoms of rheumatoid arthritis. So add them to your morning shakes or as a healthy snack throughout the day.


eggs

Omega-3 eggs

These eggs look, taste, and cook them same as normal eggs. The difference is in the fact that these eggs are produced by chickens that have been fed with alfalfa, corn, soy beans and flaxseeds. Omega-3 essential fat is known to help prevent and reverse heart disease, reduce inflammatory response, nourish dry skin and hair and repair brittle nails. An average sized omega-3 egg contains 320mg of omega-s fats while a regular egg contains 63mg.


tomatoes

Tomatoes

Tomatoes contain Lycopene, a powerful plant chemical which has been shown to reduce skin cell damage and redness. Lycopene is best absorbed in a healthy fat environment so add some extra virgin olive oil to your tomatoes to increase absorption of lycopene.


sunflower_seeds

Sunflower seeds

These little seed are an excellent source ofvitamin E, the fat-soluble vitamin which has been shown to prevent cell damage from free radicals. When vitamin E oil is applied topically to the skin, it has also been shown to prevent skin damage from the sun.


Gel Caps

Fish oils

Cold-water fish, such as salmon and and tuna, is an excellent source of the omega-3 oils necessary for radiant-looking skin. In addition to eating fish, try taking a distilled fish oil supplement daily. Remember the smaller the fish, the shorter the lifespan and thus less accumulation of toxic chemicals.


Most important is to listen to your body and pay attention to signs and symptoms. Your skin is your largest and most visible organ, and it is a good indicator of what is going on inside. You can now slow down and often reverse the signs of aging with proper hydration, food and supplements… and when you need it, the help of rejuvenation procedures and skin care products!

How to Put Together a Big Low-Carb Holiday Feast

holiday-feast-low-carb

The holidays are a festive time, a time to spend with family and friends, and with a nice holiday meal too! Many people seem to think that the holidays are all about the carbs. But, it doesn’t have to be that way. You can have a holiday meal while keeping your carb levels low. Eating low carb doesn’t mean a meat-only meal; you can always load up on veggies too.

1. Choose current favorites that are lower in carbs

Turkey is an all-time favorite and at the same time a very low carb meal. There might be vegetables or delights which are family favorites and have less starch or added sugar. Try to recall the previous holidays and revive the dishes which have the least carbs in it.

2. Scale back some of the traditional side dishes

Plain roasted yams with salt, pepper and butter are still delicious even without all the marshmallows on top. Simple sautéed mushrooms and peppers or a salad with a cranberry vinaigrette dressing will do.

3. Serve Low-Carb appetizers

Have some vegetables with dip, and serve almonds on the table or other nuts instead of chips. You might want to hold off the carbs for the main course. Shrimp is a tasty starter for seafood lovers and can be made in more than a few ways, and best of all, it is very low in carbs.

4. Prepare a Low-Carb delight tray for the table

The following are good choices: baby carrots, celery sticks, roasted red peppers, radish blossoms, marinated artichokes, broccoli and cauliflower with dip, olives and dill pickle spears.

5. Avoid the Sweets

Skip all the chocolate truffles and candy canes and prepare a fruit tray instead. You can use fresh fruit as well as dried cranberries, apricots, or pineapple slices too!

6. Try Veggies and Forget those Forbidden Potatoes

Pureed cauliflower can be used instead of potatoes for mashed potatoes. It can also be used as a thickener for gravy along with a splash of heavy cream or a little bit of cream cheese.

7. Play with your side dishes

Try different side dishes such as grilled or roasted vegetable salads — like peppers, zucchini and eggplant with balsamic vinegar, olive oil and pesto dressing – or you can also try a green bean salad with toasted almonds.

8. Low Carb Christmas Beverages

Rather than serving the traditional alcoholic beverages, you can have a variety of low carb beers, cocktails and drinks. There are also many lower-carb wines on the market today and many of them are marked as such, if they contain 7g of carbs or less per serving. If you can’t get away from the liquor, try mixing it with soda water rather than sugary or creamy options.

Don’t let your low carb lifestyle hold you back this holiday season! You can enjoy it just like anyone else, without impacting — or sabotaging — your low carb success! And your friends and relatives will enjoy trying something new!