Boosting Metabolism

If you are looking for safe ways to boost your metabolism, take these tips from experts Lyssie Lakatos R.D. and Tammy Lakatos Shames R.D. Do 30 minutes or more of aerobic activity at least 4-5 times a week; strength train 3 times a week; don’t wait more than 5 hours between meals and eat breakfast. Heard those from me before?

Weight and Sleep

Did you know that the hormones that regulate appetite are affected by sleep? In studies, people who slept 5 hours or less had higher levels of ghrelin- the hormone that stimulates hunger, and lower levels of leptin- the hormone that suppresses appetite, than those who slept 8 hours per night. If weight control is your priority, make sleep your priority.

Fitting in Exercise

How can you fit exercise into your already crammed schedule? Ask yourself this question…how important a priority is to you to be fit, protect your heart, bones, health? Schedule it into your calendar (blackberry,droid,etc) like you would any other appointment, even if it is only 20 minutes a day, until it becomes part of your practice. Your body, your emotions and your sleep will benefit!

Simplify Your Life

Begin to decrease stress by simplifying and de-cluttering your life and mind. Clear the clutter, one room at a time- give to those more needy than you. Switch off the media because being flooded with even entertaining stimuli is stress. Clear your calendar- don’t schedule every minute of every day. Stop multitasking- recent research shows it’s not so efficient. Enjoy living a simpler life!

Genetically Modified Foods

Are you eating GM foods? Do you know how foods are genetically modified? It’s when 1 gene from a plant, animal or microorganism is inserted into the DNA of another. The goal is to improve a certain characteristic of a food, such as making it grow faster, resist disease, be more nutritious,etc. This has been going on for over a decade and the debate is whether it is necessary, helpful or even safe. What do you think?

Lack of Energy

Instead of reaching for java when you need a quick boost, address the lack of energy through natural means. Eat things like beans that are rich in fiber, which slow the release of insulin, causing a steady state of energy, or steel cut or Irish oatmeal, that helps keep blood sugar stable. Since even slight dehydration can cause fatigue, drink water thoughout the day, but avoid alcohol and caffeinated drinks.

Stress and Body Scan

Stress is our perception of the external event or circumstance and how we react to it. How does it affect your body? Sometimes we are not aware of the physical responses in our body. To learn how you are affected, do a body scan: sit or lie quietly and begin slow abdominal breathing. Starting at your feet, working slowly up your body, scan each body part for all sensations. Are they tight, sore?

Whole Grain Bread

Whole grain bread is full of fiber, vitamins, minerals, antioxidants and healthy fats. It keeps you feeling full longer and doesn’t cause the spike in blood sugar like processed flours. But are you sure you are buying whole grain? If the 1st ingredient isn’t 100% whole wheat or other whole grain, it is probably processed white flour called “enriched wheat flour”. Bread with 5 ingredients or less is best.

Triglycerides and Diet

To keep your triglyceride level down, the same things that keep cholesterol down work: exercise, lose weight if you are overweight, reduce saturated fat in your diet and cut out trans fat. But here are some added tips from Dr. Andrew Weil: cut back on alcohol, especially beer (even small amount can raise triglyceride level), increase intake of omega-3 fatty acids and eat a diet low in process carbs.

Passion for Life and Health

Have you found your passion in life? When we are passionate for life, what we do, for friends, we are more motivated to live healthier, which means eating well and more exercise. But, if we are motivated by fear, worry or guilt, it negatively impacts our health. Hang out with people who inspire you and spend time each day doing something you love.

NEAT and Weight

Ever notice how some people can eat the same thing you do and be slimmer? They may be practicing NEAT- nonexercise activity thermogenesis- small regular movements such as stretching your legs, standing while on the phone, taking the stairs. A study done at the Mayo Clinic stated it is metabolically more effective to put more NEAT into your life to achieve a healthy body weight than to seek organized exercise.

Overeating and Triggers

What are the triggers that cause you to overeat? Monitor them for 2 weeks by writing them down: are you tired, upset, angry, out with your friends, sitting home alone, celebrating, bored, etc. Unless you always stop when just satiated, there is always a trigger. Once you figure out that trigger, you can begin to take steps to modify the behavior.

Magnesium and Memory

Magnesium is an essential nutrient and according to a study in the journal Neuron, eating magnesium-rich foods may help combat memory lapses. They suggest that magnesium enhances the number of connections between brain cells, which are essential for learning and memory. Have at least 2 servings a day of foods such as: apricots, avocados, green leafy veggies, nuts, beans and whole grains.

Meditation and Pain

Meditation is known for it’s calming effects, helping to reduce blood pressure, decrease heart rate and respiratory rate and increase blood flow. But what you may not know is that experienced meditators can reduce the perception of pain. There are many different forms of meditation- guided, walking, mindfulness, mantra, breath watching, etc. Practice a little each day…

Water Exercising

Exercising in a pool is not only fun, but easier for those with joint problems and difficulty participating in other forms of exercise. Water exercise decreases the amount of weight-bearing on the joint, while also decreasing pain and inflammation plus strengthening and increasing range of motion. It can be as simple as walking in water or taking a water aerobics class.

Loneliness and Blood Pressure

Proof that social contact and friendship is good for your health: research from the University of Chicago showed that over time, loneliness can raise your blood pressure. And according to Dr. Weil, there is ample medical evidence that people who fail to establish meaningful connections have more illness. Another example of the strength of mind-body connection…

Weight and Breast Cancer

Gaining weight after age 20 can nearly double the risk of developing breast cancer after menopause, according to a National Cancer Institute Study. It analyzed data from 72,007 postmenopausal women. We knew being overweight increased the risk, but this study quantified the added risk. What can you do to decrease your risk?

Breathing and Relaxation

Learning to breathe more fully not only relaxes you, it helps to connect you to your body (like meditation) and increases your energy. Try this: lie on your back with your hands on your belly. Draw in a breath through your nostrils and feel your belly expand, then your ribcage and chest. Slowly release the breath chest, ribcage, belly. Practice 10 minutes a day.

Healthy Holiday Weekend Choices

If your holiday weekend includes barbecues with family, friends and fun, be safe and enjoy. To stay healthy, be mindful with your food choices. Pick all the things you want in small amounts, eat slowly and savor eat bite. Ask yourself if your choice is truly worth the calories or are you just eating it because it’s part of the festivities. It’s not about deprivation, but smart choices in moderation.

Fatigue and Peppermint Oil

Peppermint oil has been used as an alternative headache treatment, but it has also been reported to reduce fatigue. Aromatherapy is being studied as an adjunct therapy, even for use in nursing homes. So instead of grabbing a cup of coffee, place a few drops of peppermint oil on a cotton ball and place it on your desk or in your car, before you drive home.