How To Boost Your Metabolism

Your metabolism or the rate at which your body burns calories, is like an engine, for instance the more often you give it fuel the better it works. Here is some simple facts for you to consider on how to boost your metabolism. Make one or two changes a week so you don’t get overwhelmed and give up before you have started properly.

What happens when you deprive your body of food

  • Your metabolism slows down to hang on to the energy to preserve it.
  • A slowed metabolism makes it far more difficult to lose weight and much easier to gain weight.
  • An irregular eating pattern, for instance not consistent in calories and nutrition intake will lead to a more rapid loss of muscle because the body is forced to take its energy from elsewhere.
  • Muscle loss is ageing.
  • Never skip breakfast because it gives your metabolism a boost.
  • Eat to keep your energy up and your blood sugar levels on an even keel. By doing this you will avoid overloading your system and in addition you should not feel hungry and therefore shouldn’t affect your performance.
  • Chew your food slowly because this enables more nutrients to be released and in addition helps to digest food.
  • Eating slowly helps you feel fuller faster and will help prevent overeating. When you eat too quickly your stomach doesn’t register that it is full until too late.
  • Replace normal dinner plates with a smaller one this will enable your portion sizes to go down, but your plate still looks full.
  • Try not to eat on the run. Sitting down to eat a meal means you enjoy your food more and you avoid upsetting your digestion.
  • Go to bed early because people who don’t have enough sleep have lower levels of leptin, a hormone that tells your brain you are full and higher levels of ghrelin a hormone that triggers hunger.
  • It takes 20 minutes for the stretch receptors in your stomach lining to send a message to your brain registering food.
  • You may also find this helpful. Are You Always Feeling Hungry?
  • Or this is easy to read information to help start you on your way to a healthier you The Basics Of Healthy Eating

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Do You Suffer From Urinary Tract Infections?

Do you regularly suffer from urinary tract infections?

If you have or suspect you have a urinary tract infection you need to see a doctor. If you are prone to getting them, there are steps you can take to help prevent them.

Water

Firstly drinking plenty of water throughout the day keeps urine diluted so that bacteria have less chance to group together on the walls of the urethra and cause problems. It also stimulates you to urinate more often which helps to flush the walls of the urethra where bacteria may be clinging.

Try to have 8-10 glasses of water per day.

Cranberry And Blueberry Juice

In addition research has suggested that an antioxidant compound found in cranberries and blueberries called epicatechin, may work directly on bacteria. Cranberry compounds also appear to weaken bacteria cells.

Plain Yogurt With Active Cultures

Secondly buy plain natural yogurt that contains live bacterial cultures which help keep up your guts population of good bacteria, which in turn keep bad bacteria in check.

Probiotics

Lactobacillus Acidophilus and Bifidobacterium are best known probiotics (good bacteria) that can help support a healthy immune system. These can be bought at health food stores.

If you do suffer from urinary tract infections there is ways to try and prevent them.

Have a good day.

You may also find the link below useful.

What Happens When You Don’t Eat Correctly

Karen x

What Happens When You Don’t Eat Correctly

Eating is something we do naturally and do every day probably without thinking.

Firstly digestion begins in your mouth.

If you do not chew your food properly or eat too fast it will affect your body’s mechanism which tells you when to stop eating.

This can result in you eating too much and impact on your digestive system.

The extra quantity of food will put stress on the system and the speed you eat creates more problems for your digestive system.

Your taste buds will be overwhelmed and therefore the correct messages won’t be sent to the brain to prepare the right digestive juices to breakdown the particular food.

You might also fine this helpful. How To Stop Feeling So Tired

In conclusion stop and think when you sit down for a meal, don’t rush and chew you food slowly. I know this can be hard if you are busy working from home and sometimes feel that you can’t take a break from work.

Taking a break from your desk will help you to feel better and your body will thank you for it.

Have a good day.

Karen x

How To Stop Feeling So Tired

Feeling tired can be a common problem for many people, I think even more so at the moment.

What could be making you feel so tired?

There are some diet and lifestyle changes you can make to help, but it is always best to checked out by your GP to rule out any medical conditions.

Start your day well

Start your day with breakfast, I know some people don’t feel like eating first thing in the morning, but it is important to give your body the energy it requires to face the day. You don’t have to make a full English breakfast, it can be a simple bowl of porridge, a smoothie, make your own granola or eggs on toast are just a few ideas.

Are You Giving Your Body Enough Fibre?

If you are not having enough fibre it can cause constipation which can make you feel really sluggish. Fibre helps to regulate the amount of glucose in your blood, keeping your energy levels up and helping your ability to concentrate and learn. Make sure you eat plenty of vegetables, fruit, pulses, nuts, seeds and wholegrains.

Make Sure You Are Eating Enough Iron-Rich Foods

If your body is lacking in iron, your body won’t have enough red cells to carry oxygen round your body and this can make you feel tired and listless. It could eventually lead to anaemia. The best sources of iron include liver, lean red meat, egg yolks, canned fish, fortified cereals, nuts, seeds, dark leafy greens, pulses and dried fruits such as prunes, apricots and figs.

It Isn’t Just What You Eat What You Drink Is Very Important Too

Water is essential to energize you. Aim to drink 2 litres of water a day. Avoid sugary drinks as they have high GI which will give you a burst of energy followed by a slump. Also think about what you are drinking at night as having caffeine or alcohol can impact your sleep, which will affect how you feel the following day.

Vitamins And Minerals

If you eat a healthy balanced diet then you should be getting enough vitamins and minerals. If you are not sure do a food diary for a week and look at all the foods you are putting into your body. Also think before you eat and ask yourself how will I feel after I have eaten it. Try to ensure your diet includes foods containing Zinc, phosphorus, potassium and some of the B vitamins as these all play an important part in making and releasing energy. Magnesium can help you to sleep better so that is another important one to consider.

Are You Exercising?

This can be hard when you don’t have any energy. Exercising in a morning is a natural energizer and will set you up for the day. This can also help you to sleep better at night. I try to do either yoga or hula hooping in the morning. Going for a walk in the first thing is an excellent way to start your day. If you don’t have time in a morning, just try to ensure that you don’t do it too late in the evening as this again can impact sleep.

Hope this helps to give you more energy and feel less tired.

Karen x

Easy To Make Energy Balls

These energy balls are really easy to make and they are great if you fancy a healthy sweet treat.

A good little snack if you are getting the afternoon slump.

Ingredients

70g Almonds

200g Dates

2tsp honey

3tsp cocoa powder

1/2 cup desiccated coconut

Method

If your almonds are whole blitz them in a food processor until they are fine breadcrumbs.

Add the dates, honey and cocoa and blitz in the processor.

Tip the mixture into a bowl.

Place the coconut in a separate bowl.

Roll and compress the mixture into balls, then roll each ball in the coconut.

Give them a try, no cooking involved.

Where Is Your Fat Located?? What Does This Mean For Your Health??

People carry their fat in different places, we are not all the same and depending on where you store your fat does have an impact on your health.

If you gain weight mainly in the abdominal area it is said that you are an apple shape.

If you tend to gain weight mostly on your hips, buttocks and thighs, then you are known as a pear shape. I am a pear shape.

Depending where your body stores the fat does affect your health.

If you are an apple shape, you are at more risk of health problems associated with obesity, such as cardiovascular diseases including high blood pressure, raised cholesterol and diabetes.

If your waist is above 94cm (37in) if you are a man and 80cm (32in) if you are a woman then this indicates that you are carrying excess weight around your middle.

You can’t change what shape you are, it is an inherited characteristic .

You can limit its extent by keeping your weight at a healthy weight and exercising.

I am not saying you can’t have any treats again if you are an apple shape, it is all about eating in moderation. I eat chocolate, cakes and biscuits, but I don’t have them every day and I only have 2 biscuits at a time and not half a packet.

One of the main things to remember is when you are about to eat something is, are you really hungry or are you just bored??

Don’t forget to drink two litres of water a day, because when you are dehydrated you will feel hungry, even though you might just be thirsty.

Have a think are you an apple? or are you a pear?

Enjoy your day.