Home Blog

The Only Way To Really Speed Up Your Metabolism

Metabolism plays a crucial role in how our bodies lose or gain weight. As is common knowledge, the higher a person’s metabolism is, it will be easier for him or her to lose weight and keep the pounds off.

But how exactly does metabolism work? What is the one most effective way for one to speed up their body’s metabolism? It may sound a tad clichéd, but in order to keep your metabolism revving at high speed, you need to build muscle mass.

https://thehealthorange.com/

Hey, I understand if you don’t have endless hours of free time to put into this endeavor. Like most folks, you’re very busy juggling a career and family and trying to keep up with that car, student loan and mortgage payment.

But – if you want to stay healthy and keep weight gain at bay – you must devote at least thirty minutes per day lifting weights or doing cardio – style workouts.

When we get into our thirties, we begin to lose muscle mass. From age 40 onward, there is a risk of muscle atrophy (loss of muscle mass and function known as Sarcopenia) if we don’t maintain muscle mass through regular strength training.

Pump iron

https://greatist.com/fitness/

In addition to traditional weightlifting, strength training can be achieved by doing bodyweight exercises (burpees, push-ups, pull-ups, and chin-ups) as well as by doing HITT (high-intensity interval training) and even fast swimming.

To put it into layman’s terms: the higher muscle mass you have, the more calories your body will burn. This may sound like a slice of irony, but in order to lose weight, not only do you need to pump iron, you need to eat more as well.

Eat healthy fats and protein-rich foods

https://www.phillymag.com/

When we say to eat more, we’re not suggesting you chow down on fried foods, pizza, ice cream or other foods that are terrible for your metabolism. No, you should consume higher quantities of healthy fats such as avocados, whole eggs, and salmon as well as protein-rich foods including lean chicken, chickpeas and vegetables.

BMR

https://www.prohealth.com/

When your muscle mass increases, so does your body’s metabolic rate, or BMR.

BMR is calculated by the number of calories your body requires to function each day.

Again, it can’t be stressed enough that your body needs calories to get through each day properly. Extreme dieting and cutting out large numbers of calories can be counterproductive for your body, actually contributing to weight gain!

Nutritionists and dietitians recommend eating a balanced diet of fresh fruits, vegetables, whole grains, healthy dairy products, meats, and fish.

The Bottom Line?

Devoting anywhere from half an hour to an hour each day to strength training will not only keep your metabolism running fast (especially as you age), your body will also be constantly burning calories, even when you’re resting.

 

Seriously, You Need to Eat Fat to Burn Fat — Here is Why

This may come across as the most contradictory advice you’ve ever received with regards to burning fat and losing weight: you need to eat more fat. Whoa! That sounds preposterous. To the uninitiated, the concept of eating fat to burn fat seems hard to get their heads around. Let us explain!

What We Talk About When We Talk About Fats

First off, when I talk about fats, I’m referring to the healthy fats your body needs to function, not sugar-laden cakes, pies or fried and salty fare such as French fries and potato chips. Healthy fats include avocados, cheese, whole eggs, nuts, chia seeds, and extra virgin olive oil.

https://www.heartfoundation.org.au/

You require these healthy fats for your bodily functions. They help your body burn fat.

Proteins, carbs, and fats are the three main nutrients your body needs to keep energized. If you weren’t aware, fat has more energy than the other two nutrients. To put it simply: if you don’t eat enough fat in your daily diet, your body will not be able to effectively burn fat. In other words, foods that are high in healthy fats increase your metabolic rate.

Another advantage of eating healthy fats – especially nuts and avocados – is that these foods make you feel full and you’ll not want to snack between meals. Cutting out – or severally reducing – snacking is one of the best ways to achieve your weight loss goals. Each day, it is recommended to eat at least three foods that are high in fat.

https://diabetesmealplans.com/

Regularly consuming healthy fats and exercising (either weightlifting or cardio) will increase your muscle mass, which in turn acts as an effective weapon against weight gain.

The consumption of fat increases your body’s metabolic rate, as well as the size of your muscle cells and protein, made up in the body. Fatty acids help to drive muscle protein synthesis, which helps you maintain your body’s muscle mass as you get older.

There are many other benefits that come with eating healthy fats, especially those with unsaturated and polyunsaturated fats. These fats lower cholesterol, prevent the buildup of plaque in your arteries, and boosts brain function and production.

More Fats, Less Carbs

These days, many people are concerned about carb consumption. Eating more fat also means you will want to consume fewer carbs, which is essential for weight loss and muscle gains.

By eating fewer carbohydrates and consuming higher amounts of healthy fats, you will lower your body’s overall insulin levels. This, in turn, enables your body to have easier access to fat stores for energy while fueling your muscles.

The Bottom Line?

Since the 1970s, there has been a persistent myth among health care professionals and fitness experts that the key to controlling calories and losing weight is by cutting fat completely from the human diet.

This has turned out to be a fallacy, as in recent years we’ve learned that by eating certain healthy fats, we are able to actually lose body fat and increase muscle mass.

So, there you have it – the truth about healthy fats and why it is crucial for you to consume more of them to maintain weight loss and build muscle.

20 Surprising Uses of Banana Peels

The Banana is a very common fruit eaten all over the world. Their nutritional value is also high containing B vitamins, potassium, folate, magnesium, and heaps more. So, it may come as a bit of a surprise to learn there is more to this fruit than just the fleshy part inside.

Banana peels are overlooked and underestimated, which is why they usually end up in the bin. This segment of the fruit has wide-ranging household, garden, and skin uses. Most fruits and vegetables are not solely just for eating. Like tea leaves, orange peels, and coffee grounds have multiple uses in and around the home. Next time before tossing the fruit leftovers in the trash, try these 20 surprising uses of banana peels.

Remember to always use fresh peels that are kept out of heat and sunlight and don’t store them in a refrigerator. The banana is rich in carbohydrates so the sugar content is at its highest when the peels turn black.

Banana Peel Tea

organicfacts.net

Brewing a cup of banana peel tea is healthier than you would imagine. The properties in the skin help treat depression, insomnia, anxiety, as well as improve immunity, metabolic function, and digestive health. Boil a clean, ripe banana skin for 10 minutes in two cups of water.

Eat These 20 Magnesium Filled Foods to Prevent Heart Disease

Magnesium is one of the most versatile and essential minerals that our bodies require for healthy cell, tissue, and muscle function. This mineral is a necessity for over 300 chemical reactions that include metabolism, production of nucleic acids and protein, and for maintaining heart health. In fact magnesium deficiency can increase the risk of heart attacks by 53% according to this research.

Healthy magnesium levels are best maintained with natural organic foods. Focus on establishing a healthy, balanced diet to provide a sufficient intake and cut back on the sugar and salt. Although there are supplements available, relying on them to provide the right levels is ineffective if your diet is poor. Manufactured supplements can also interfere with other forms of medication you might be taking, such as diuretics and antibiotics.

Although the recommended dietary allowance (RDA) for magnesium is between 300-400 mg per day, research shows that taking an additional 100 milligrams per day can improve heart health and prevent heart disease. For a well-balanced diet, make sure to include these 20 magnesium-rich foods for cardiovascular health:

Almonds

pixaby.com

Research has shown that almonds improve heart health by maintaining healthy blood vessels and increasing antioxidants in the blood. It thereby reduces blood pressure to improve blood flow, which affects circulation through the heart. Add 1 ounce of dry-roasted almonds to your daily diet for 80 mg of magnesium.

30 Foods That Should Never Be Placed in the Refrigerator

We all know that chicken and most dairy products belong in the refrigerator. But there are a few foods that you’ve most likely been storing wrong all along.

1. Watermelon

organicfacts.com

Although after cutting, watermelons should be kept in the fridge, beforehand they are perfectly fine sitting on the counter. The USDA even suggests that the watermelons retain more antioxidants this way. Just remember to wrap them after you cut them as when you put them in the fridge they will absorb the tastes of other food.

This sweet next in line is nearly inedible when left in the fridge.

15 Quick Meals that Won’t Clog Your Arteries

When deciding to live a healthy lifestyle, it’ extremely important to stay away from fast food restaurants and processed foods and drinks. Oftentimes, take-out joints offer “healthy” options which only mean reduced sugar and additives, but really they’re doing more harm than good. Preparing your own meal gives you complete control over what goes in your body, but juggling your job, social life, and school can make it an impossible task to complete three times a day. If you opt for quick- or pre-made food, you’re trading convenience for higher cholesterol which damages the arteries and increases the risk of heart disease. Luckily, not all healthy recipes require a large budget and slaving in front of a stove all day. These are 15 simple recipes you can make at home to prevent clogged arteries and strengthen your heart.

 

Flaky Fish Tacos with Avocado

curtisstone.com
  • 1 tbsp avocado oil or olive oil
  • 2 tsp no-salt Mexican seasoning blend
  • ½ tsp salt
  • 1 lb flaky fish fillets (cod, mahi-mahi, haddock)
  • 1 avocado, sliced
  • ½ cup pico de gallo
  • 8 corn tortillas

 

Tacos are perhaps one of the easiest meals to prepare. You can use store-bought corn tortillas or homemade. Preheat your oven to 400°F and toss the fish fillets in a bowl with the salt and Mexican seasoning blend to coat. Transfer the fillets to a lightly greased baking sheet and bake until flaky, around 10 minutes depending on the thickness of the fillets. To build the tacos, put 1 or 2 fillets into a corn tortilla along with 2 slices of avocado and 1 tbsp of pico de gallo. This recipe serves 4 people.

15 Nutrients That Make Body Block Cancer Metastasis

As you probably know, most types of cancer are preventable. Up to 85% of the people diagnosed daily in the United States suffer some form of cancer that is caused by unhealthy life choices. Diet plays a huge role in both cancer prevention and metastasis. Researchers argue that more than a quarter of the cancer-related deaths are due to poor diet alone.

Research shows that plant-based foods contain chemoprotective properties. The phytochemicals contained in these cancer-preventing foods interfere with inflammation that can lead to the development of cancer. Certain nutrients in food are known to both prevent cancer and reverse the spread of cancerous cells. These are the 15 nutrients you should incorporate into your diet to ward off or reverse the effects of cancer.

 

Apigenin

health.com

This flavonoid is an antioxidant that has cancer-reversing characteristics. Antioxidants, in general, help in enhancing our immune systems and detox pathways, but apigenin is among some of the most effective antioxidant types. This antioxidant can be found in grapefruit, green peppers, celery, and onions.