27 Mar

Glycemic index rates carbohydrate-containing foods on how they affect the body’s blood sugar levels after eating them. Many factors affect glycemic index for a single food, including its ripeness, its variety, how it’s prepared or processed, the type of sugar and starch, how much fat and fiber it contains, and how long it takes to digest.

12 Mar

Your body’s need for energy, or fuel, never stops. Your age, basal metabolic rate, body size and composition, physical health, and activity level contribute to how much energy you need. Energy for basal metabolism (basic needs) is energy your body burns on “idle.” In scientific terms, basal metabolic rate (BMR) is the energy level that keeps involuntary body processes going: pumping your heart, breathing, generating body heat, perspiring, transmitting brain messages, and producing thousands of body chemicals.

22 Feb

Smart Eating, Active Living – These are the principles…

Healthful eating and active living: they’re among your best personal investments! While your genes, age, surroundings, lifestyle, health care, and culture strongly influence your health, what and how much you eat and how much you move are key to your fitness equation.

What’s the secret? It’s no secret at all, just solid advice. In a nutshell, most people need to eat fewer calories, be more active, and make wiser food choices.

17 Feb

Also referred to as IIFYM, “If It Fits Your Macros” has become increasingly popular among MyFitnessPal users, who appreciate the combination of accountability and flexibility it offers.

The MyFitnessPal app is the perfect tool to help you succeed with the IIFYM approach.

If you’ve been curious about IIFYM, this beginner’s guide will walk you through the basics and give you some tips on how to integrate it with your MyFitnessPal tracking – as well as how to maximize your success.

15 Feb

Is there an absolute miracle way, food or diet to boost our metabolism naturally? Not to disappoint you but the simple answer is NO! You have to work for it!

A lot of diets claim to help ‘boost’ metabolism – but can you really do anything to help your body burn calories faster? To answer this question, it helps to understand a little about how your metabolism works.

31 Jan

Sprinkling a few spices to your muscle-building meals can give your metabolism a boost that it needs. The following 5 spices will help you increase your calorie-burning and fat-loss potential. Transform not only your food, but your body as well by incorporating these five spices.

  1. Cumin

cumin-seed

Cumin is a spice that is especially high in antioxidants, but is mainly known for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete enzymes and bile that break down food into usable nutrients your body can use. Cumin also helps detoxify the body, and is highly effective for respiratory disorders like asthma and bronchitis.

Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system. Cumin goes great in chili!

  1. Cayenne

cayennepepperThis hot spice not only heats up your dishes, it heats up your body and raises your metabolism, helping you burn fat faster. And an interesting research study showed that when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And for those of you who avoid cayenne because you think it bothers your stomach, cayenne pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps prevent stomach ulcers.

Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent. It may even help counteract the decrease in metabolic rate that often occurs during weight loss. Try cayenne in your morning eggs, in soups, stews,  or meatloaf for a little metabolism boosting spice!. Cayenne is known to kick up your body’s temperature and boost your metabolism. The capsaicin content in cayenne helps your brain release endorphins.

  1. Cinnamon

cinnamon

Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL cholesterol and triglyceride levels.

Cinnamon boosts your metabolism, aids in digestion, and can even help regulate blood sugar levels for people with type 2 diabetes.

  1. Ginger

gingerGinger is the rhizome, or stem, of the Zingiber officinale plant, and it has been used for centuries as a food, spice and medicine. Ginger promotes digestion and stimulates metabolism, which leads to increased calorie burning. Whether ginger burns fat in a person depends on many factors, such as diet, exercise and percentage of body fat. Still, ginger is a natural ingredient in many diet and “fat-burning” supplements.

High in antioxidants, ginger increases your metabolism. It contains gingerols and capsaicin, two compounds known to boost metabolic rates.

There are claims that ginger can increase metabolism rates by 20 percent are based on animal studies where concentrated ginger extract was applied to external tissues. Consumed internally, even in high doses, ginger and many other herbs that are promoted for their fat-burning abilities don’t increase metabolism beyond 2 percent to 5 percent, which is comparable to ephedrine and caffeine, according to “Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism.” Of course, any increase in metabolism can help you lose weight, including fat, but aerobic exercise and healthy diet choices are still the best ways to burn fat.

  1. Turmeric

turmeric-roots

Turmeric’s yellow-orange pigment, curcumin, is the main active ingredient in this super spice. Curcumin’s anti-inflammatory benefits are actually comparable to drugs like hydrocortisone and over-the-counter anti-inflammatory medicines like Advil and Motrin. But, unlike the drugs, curcumin is not toxic at all. Curcumin may also be useful for the treatment and prevention of obesity-related chronic diseases, as the interactions of curcumin with several key signal transduction pathways in the body result in improvements in insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms associated with obesity and metabolic disorders.