9 Foods that Increase Metabolism
There are certain foods that increase metabolism. When you eat these foods and maintain a low carbohydrate/high protein diet and combine them with daily moderate exercise, they can help you reach your wellness goals. Here are 9 foods that will speed up your metabolism, help you be healthy and meet your wellness goals.
If you're looking to jumpstart your metabolism, think of starting your day with a bowl of whole rolled or steal cut oatmeal. This super food is rich in fat soluble fiber, which requires a lot of calories to break down. Eating oatmeal can also help decrease your cholesterol levels and reduce your risk of heart disease. Stay away from the individual packed pre sweetened varieties. Add pecans or walnuts and berries or a little local honey to sweeten. Remember, however that oatmeal is a carbohydrate - a very good one - but it still should be counted in your carbohydrate allowance for the day. The rule for carbohydrates: IF YOU EAT THEM YOU HAVE TO BURN THEM OFF !
Studies indicate that eating grapefruit can reduce insulin levels. Lower insulin levels after meals can help your body process food more quickly and efficiently. This means that you burn more calories and store less fat. Choose the grapefruit and not the grapefruit juice so that you get all of the fiber.
3. Hot Peppers
Adding some spice to your food can speed up your weight loss. Hot peppers, like jalapenos, contain a chemical called capsaicin, which gives these veggies their heat and causes a spike in your metabolism. This chemical also keeps the calorie burn going hours after you've finished your meal.
4. Lean Proteins
The protein found in chicken, turkey and other lean meats takes a great deal of energy to break down. Therefore, your body burns a lot of calories during the digestive process. Protein is also an essential ingredient in building lean muscle mass, which burns more calories than fat. If you are trying to build muscle and trim fat then you should intake half of your body weight in protein grams daily. An example: If you weigh 150 pounds then your goal is to eat 75 grams of protein. One chicken breast has 43 grams of protein, an egg has 6 grams of protein, 2 tablespoons of peanut butter has 7 grams of protein. Finding a low carbohydrate protein shake to supplement your diet is important. Absolute carries several flavors of a low carbohydrate and high protein shake (15-20 grams per shake). Getting the protein in daily is an important ingredient for increasing your metabolism and building lean muscle which in turn increases your metabolism even more!
5. Salmon and Tuna and ESSENTIAL FATTY ACIDS
High levels of the hormone leptin have been linked to slower metabolisms and weight gain. A good way to lower leptin levels is to increase your intake of fish. The oil found in fish like salmon and tuna has been shown to cut leptin levels and help your body process foods more effectively. If you do not find yourself choosing fish then supplementing your diet with essential fatty acids in a pill form is a viable option. Essential fatty acids are necessary for turning on your fat burning ability. Absolute carries one of the top rated essential fatty acid supplements appropriately called EFAs. Pick up a brochure and a bottle of EFAs in our supplement store the next time you drop in to see us in Griffin or Newnan. EFAS are recommended for lowering blood cholesterol levels as well .
6. Low-Fat Yogurt
Low-fat yogurt is a good choice if you're aiming to lose weight, increase protein and boost your metabolism. Yogurt is full of calcium and protein. It gives you the energy your body needs to keep going all day and helps you build lean muscle mass. Yogurt can also help regulate your digestive tract. A brand I like to recommend is dannon light and fit. The calories are low the protein is 12 g per serving and the fat is low. I also enjoy keifer which is a yogurt type beverage. Always look at the ingredients and nutrition facts on the back. Some yogurts have enough sugar to equal your total carb intake for the day. BE CAREFUL WITH YOGURT! It is good for you but added ingredients can mean you blow your wellness goal without even knowing it.
7. Green Tea
The caffeine found in green tea accelerates your heart rate and speeds up your metabolism. The tea also contains a chemical, known as EGCG, that stimulates the nervous system and helps you to burn calories at a faster rate. Absolute has a "DETOX ME TEA" and "ENERGIZE ME" tea with Green Tea included in the mix. Absolutes "Skinny Me" pack contains green tea along with other metabolism boosting supplements. We are all for some green tea !!!!!
Broccoli is rich in both calcium and vitamin C. These two vitamins work together to help you burn calories faster and more effectively. Calcium activates your metabolism, while vitamin C helps you absorb more calcium. My favorite way to have broccoli is to roast it. It brings out a depth of flavors. Prepare it with a little sea salt and olive oil. You will wonder why you don't eat it more often.
9. Almonds, Walnuts, pecans, pistacios
Nuts are higher in calories but they are also jam packed with essential fatty acids and protein which are great metabolism boosters. Nuts also have fiber and they cause you to feel full. That's because you are eating a whole food and you just cannot go wrong with a snack that grows in a tree, is full of many nutrients and is filling all at the same time. My general rule is "If God made it then we should eat it". Rarely do people over eat on nuts. A good handful of nuts daily is a wonderful way to get some good stuff in your daily diet.
Remember, the best way to LOSE WEIGHT AND KEEP IT OFF AND MAINTAIN YOUR WELLNESS is to combine a healthy diet with regular daily exercise. incorporating these metabolism friendly foods into a nutrient-rich diet will give your weight loss regime a boost and help you get to your wellness goals. At Absolute Weight Loss and Wellness "Our goal is to help you reach your wellness goals". Call us or schedule online www.poundsdown.org and on FB Absolute Weight Loss and Wellness 770-710-3225
Lisa Mobley Mullis FNP-C
It is common thought that the most beneficial time of the day to work out is in the morning - the thought process being that morning exercise increases your metabolism causing you to burn more calories throughout the day. The truth is that there is no viable research to prove that working out in the morning increases your metabolism.
Circadian rhythm is governed by the 24-hour pattern of the earth’s rotation. These rhythms influence body functions such as blood pressure, body temperature, hormone levels, and heart rate, all of which play a role in your body's readiness for exercise.
People are usually either “early birds” or “night owls” and there is not much you can do to change that about yourself.
Therefore if you are a “night owl” and you make the resolution to work out every morning at 6am you may be setting yourself up for imminent failure as you hit the snooze button six times. You will be more likely to work out at the time of day that your body is most energized.
For some people 6am is perfect and for other people 6pm is better.
Part one of the answer is: The best time for YOU to exercise is the time of day that you will do it!
And here comes part 2….
In real life we have to consider more than simply our own “best time” to work out. We have family and work schedules that will influence and sometimes, if not planned for, sabotage our best efforts. The time of day that you plan your exercise may change on a daily basis. Because of my work/family demands, I schedule exercise in the mornings on some days and in the evenings on other days. I am naturally a “night owl” and feel much more energetic in the evening however because of schedule demands I have to overcome the urge to push that snooze button two days a week because it’s important. The second part of the answer is…There may not be one best time to exercise!
If a “thing” is important to you then that “thing” must be thoughtfully and purposefully placed into your schedule. Exercise is a “thing” that you have to determine to make happen.
In my experience as a medical weight loss provider I have seen one “thing” that makes the difference in a patient’s consistency with losing weight and keeping it off and that is regular “sweating” exercise. You do not have to be a “gym rat” or marathon runner. It only takes 20 minutes a day six days a week of cardio/sweating to lose it and keep it off! IF you don’t have a twenty minute time slot then 10 minutes twice daily is good too!
WHEN IS THE BEST TIME FOR YOU TO EXERCISE? The best time of day for you to exercise is the time of day you can do it and the BEST WAY to exercise is to plan it daily. Remember, if a “thing” is important to you then that “thing” should be thoughtfully and purposefully placed into your schedule. Exercise is important for weight loss and wellness – it keeps you looking and feeling great !
Lisa Mullis FNP-C
Absolute Weight Loss and Wellness Supplements
We live in a world designed to help us undo our own mistakes. That's why we have spell-check, password retrieval systems, and "Are you sure you want to delete?" prompts. So when it comes to diet, it also makes sense to have back-up support system that can help in your quest toward achieving your weigh loss goals!
Here are just a few of the Support Supplements that we offer at Absolute Weightloss and Wellness:
Nuvexa (FAT BLOCKER)
Carb, No Way
The famous Carb Blocker! Made from all natural extract from the white kidney bean. 14 Clinical investigations have shown that these reduce the ingestion of carbohydrates when taken with or before a starchy meal or snack!
OUR BEST SELLER~ $25 for 90 Capsules
Individually wrapped packs of weight loss supplements. Each pack contains:
1 ChromeMate, 1 Linoleum Acid, 2 Garcinia Cambogia, 1 Green Tea Extract and 2 Herbal Slims. You can take these alone or add to your other diet regiment for MAXIMUM results! ~$104 for 60 Packets~
We know you have questions about HCG.....Here are some answers!
What is HCG and How does it work?
HCG is a weight loss accelerator and is a hormone naturally produce in the body.
This pregnancy hormone allows the body to mobilize fat and use it for energy for both the mother and fetus. This acts as a "fail safe"mechanism when energy is needed immediately.
For weight loss, we use only a very small amount of HCG to capitalize on this same mechanism. Using HCG in this way does not mimic pregnancy; in fact it can be safely used by men and women.
Is HCG Safe?
HCG is very safe. All Women experience high levels of HCG during the nine months of pregnancy with no adverse effects.
Will my metabolism slow if I am on a very low calorie diet?
Yes, normally when we cut back our calories and fat, our bodies store fat and our metabolism slow down. This happens because fat is really a life-saving source of stored energy. When a very low calorie diet is used in conjunction with HCG, the hormone signals the body to use stored fat for energy and eliminates excess fat reserves. It's a natural process, so no ill effects on your metabolism will result.
Wouldn't I lose the same amount of weight eating a very low calorie diet without the HCG?
You can lose weight by simply eating fewer calories and fat, but because the body stores fat during times of deprivation, you will most likely lose muscle and bone before fat. This causes cellular metabolism to slow down, so in the long run, it would make gaining weight easier, as well as decrease bone density and muscle mass. By using the HCG with the specific food program, extra fat is mobilized for energy and the rest is eliminated; this food program is vital in preventing immediate refilling of emptied fat cells. You benefit by preferentially getting rid of excess fat without affecting your bone and muscle.
March 12, 2015
Low Carb chocolate chip cookie recipe: LOVE THESE - THEY ARE ADDICTING
10 tbsp butter
1c. sugar free choc chips
1 tbsp vanilla
1/4 tsp baking powder
2 1/2 c. almond flour
mix stevia, butter, choc chips, vanilla in a bowl. In a separate bowl mix baking powder and almond flour. Combine the two bowls and mix well with a spoon. Form one inch balls on ungreased cookie sheet. Bake at 350 degrees for ten minutes. ENJOY
"Are you and Emotional Eater?"
featured in the Fayette Citizen, Fayette Shopper and the Kitchen Drawer: Authors: Lisa Mobley Mullis FNP-C and Kalie Bush BS, Biology.
As a Health Care Provider at Absolute Weight loss and Wellness (www.poundsdown.org) in Newnan and Griffin, I have found that the most challenging patients to treat for weight loss are emotional eaters. A natural or prescription appetite suppressant will not be as effective for an emotional eater because emotional eaters do not eat because of hunger. They eat because of emotions which can include stress, depression, loneliness, grief, boredom and many other emotions. If you are stressed, do you make To-Do lists? Do you meditate? Do you go to a yoga class or run a couple miles? If you do these things, congratulations! No need to continue reading. However, if you are like some of us who turn to food in order to distract us from feeling upset, or indulge in comfort foods in order to accomplish or maintain a state of happy feelings, then you are an “emotional eater”. Experiments in animals and humans have shown that, for some people, the same reward and pleasure centers of the brain that are triggered by addictive drugs like cocaine and heroin are also activated by food, especially foods high in sugar, fat, and salt.
Eating when you are not really hungry in order to satisfy a craving or accomplish a feeling of happiness is referred to as EMOTIONAL EATING. There are differences between being hungry (needing calories to fuel your body), and craving a specific comfort food such as pizza, ice cream, cookies, etc. Most people crave something sweet and salty once in a while, but an emotional eater will binge on comfort food to fill a void.
How do I know? Emotional eating is impulsive while true hunger comes on gradually. If you suddenly think, “Wow I really need a cookie right now” that is not true hunger. That is a craving and if ignored will eventually go away. However, hunger will not go away so easily and one is usually not so picky about what sounds good to them. So the next time you reach for food, ask yourself…, “am I hungry” or “am I eating to fill a void or to comfort myself?” Emotional eating can create the unhealthy cycle of eating to feel better, feeling guilty about eating badly and then eating more to try to feel better in order to overcome the guilt of over eating.
What do I do? Combating emotional eating involves things as simple as asking yourself, “How do I feel right now? Am I hungry? Or am I feeling upset about something?” If you are having symptoms of depression, guilt, grief or insecurity then seeking therapy with a licensed counselor may help you get to the underlying issue causing you to emotionally eat. Boredom can also be a reason for emotionally eating. Try taking a walk, playing with your pet, reading, discovering a new hobby, or volunteering for people in need. A proven natural way to release “feel good” hormones is daily exercise. Daily exercise will also assist you in your weight loss goal. Journaling has proven to help people release emotions. Another good idea is to take away the temptation to emotionally eat by simply not stocking up your home with these comfort foods you know you turn to. If it is not as convenient you will be less likely to indulge on an impulse.
Emotional eating can be overcome by self introspection on your own or with the help of a professional and remember that small changes add up to big results over time.
Lisa Mobley Mullis FNP-C Absolute Weight loss and Wellness
Kalie Bush BS Biology Absolute Weight loss and Wellness
Weight-loss help: Gain control of emotional eating – MayoClinic.com