Tag Archives: green tea

9 Ways to Burn More Calories

burn-300-caloriesLike most Americans, I am always searching for quick and easy ways to boost my metabolism. Is there really anything we can do to increase the number of calories our bodies burn each day?

The simple answer: yes and no. There is no magic trick to burning calories. Your age, gender and genetics play a role in your metabolism. You may inherit a speedy metabolism. Men tend to burn calories more easily than women. And, for most of us, metabolism slows steadily after the age of 40.

So, what can you do? The best way to burn calories is the old fashioned way: by moving more.

However, research suggests that there may be other ways to amp up your metabolism. Here are 9 ways to burn more calories:

Get Active
Energy is burned when you move. From making your bed in the morning to lifting your arm to push the remote control at night, you are burning calories. Simple daily activity can account for 30% of the calories you burn each day. So, get moving! The more active you are each day, the better.

Build Muscle
While you can burn calories when you’re doing nothing, the resting metabolic rate is higher in people with more muscle. For every pound of muscle you put on, your body uses about 50 extra calories a day. Training with weights 3 times a week for just 20 minutes is enough to build muscle.

Add Protein
Your body can burn more calories when digesting protein than it does eating fat or carbohydrates. To create a balanced diet, replace some carbs with lean, protein-rich foods. Good sources of protein include lean meats, such as beef, turkey, fish and white meat chicken. You can also add protein to your diet with nuts, beans, eggs, tofu and low-fat dairy products.

Snack smart
Eating more frequently can help you lose weight. When you eat 3 large meals a day with several hours between them, your metabolism slows down in between. Having smaller meals or snacks every 3 or 4 hours can help keep your metabolism going at a steady pace throughout the day. In addition, small snacks help you eat less at mealtimes.

Hydrate
We know that water is good for our health. Your body also needs water to process calories. If you become even mildly dehydrated, your metabolism may slow down. In studies, adults who drink 8 or more glasses of water burned more calories than those who drank four glasses.

Spice it up
Spicy foods have natural chemicals that can rev up your metabolism. Eat foods spiced up with chopped red or green chili pepper, order Thai food or spice up pasta dishes, chili and stews with red pepper flakes. Spicy foods can spike up your metabolism by 23 percent.

Drink coffee
Caffeine is a stimulant and can help you burn more calories. In moderation, one of coffee’s benefits may be a short-term rise in your metabolic rate. Caffeine can also help you feel less tired and increase your endurance while exercising or give you the motivation to get moving!

Sip tea
Green and black tea may have calorie-burning effects beyond the caffeine they contain. Green tea contains catechins – substances that rev up your metabolism for a couple of hours. Drinking tea at meals may have another fat-fighting benefit. Tea extract may interfere with the body’s absorption of carbohydrates when eaten in the same meal.

Get fidgety
Fidgeting qualifies as movement and can help you burn more calories. What counts as fidgeting? Anything that keeps you moving! You can tap your feet, swing your legs, drum your fingers, pace, wriggle, stand up and stretch, move your head from side to side, or clench and release your muscles.

It’s easy to work these tips for burning calories into your daily routine. And, if you do nothing else, get moving! Make it a point every day to find more ways to be physically active.

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11 Foods To Help You Live Longer

senior-with-redwine-943080-mI am obsessed with living longer. I want to live to be over 100 years old. However, I also want to be a healthy centenarian.

I have been reading that more and more research shows what we eat can influence how long we live. What works for weight loss can also help slow the aging process. That’s because what you’re eating affects your waistline, the condition of your heart and even how long you live.

So, take a good look at your pantry and see if you’re eating for longevity. Here are 11 foods that science proves will help you live longer:

Green tea
The world’s second most popular beverage can reduce the risk of death by up to 26% if you consume several cups a day. In addition, it has the added benefits of reducing the risk of cancer and heart disease.

Nuts
A study found that people who snack on a handful of nuts every day live longer than those who didn’t. Nuts are packed with cholesterol-free protein and other nutrients. Almonds have vitamin E, which protects the body from cell damage and boosts the immune system. Pecans have antioxidants and walnuts are good for your cholesterol.

Fish
Fish has been called brain food because it has fatty acids, DHA and EPA – all are important to brain and nervous system development. The Omega-3 fats found in seafood or fatty fish can lower cholesterol and triglycerides.

Berries
Berries are a great source of antioxidants. Blueberries, strawberries and acai berries are a source of polyphenols, a powerful compound that may help combat cancers and degenerative diseases of the brain. Cranberries may also help you live longer.

Fiber
Fiber may help lower blood pressure, improve cholesterol, prevent constipation and help digestion. Fiber also fills you up so that you can eat less. Beans are fiber-rich and can be eaten three or four times a week. Fruits and vegetables can also add fiber to your diet.

Vegetables
Veggies contain phytonutrients and loads of vitamins and minerals that may protect you from diseases. Dark, leafy greens have vitamin K that builds strong bones. Sweet potatoes and carrots contain vitamin A – good for your eyes, healthy skin and protects against infection. Tomatoes or tomato products may help prevent cancer.

Protein
Protein provides essential building blocks for daily repair of your cells. It’s critical to your health and vitality, especially as you get older. You can add protein to your diet with lean meat, fish, seafood, beans, low-fat dairy and eggs.

Healthy fats
You’ve probably heard about the Mediterranean diet. But what you may not know is the heart-healthy diet has been shown to increase the lifespan of elderly people by about 20 percent. The diet encourages eating healthy fats, like olive oil, as well as vegetables and whole grains.

Whole grains
Eating whole grains can reduce your risk of certain cancers, type 2 diabetes and heart disease. Choose whole-grain breads and pastas, as well as brown or wild rice, instead of white options. Whole grains are less processed and retain more of the nutritional value. Whole grains also add fiber.

Dairy
Drinking vitamin D-fortified beverages like milk can help increase your calcium absorption. That’s important for bone health. Vitamin D also reduces the risk of colon, breast and prostate cancers. Eating yogurt can also give you the benefits of dairy and aid in digestion.

Red wine
Just a half a glass of wine a day can help you live longer. Research found that light wine drinkers lived up to five years longer than those who did not drink wine at all. Red wine is rich in antioxidants that help protect against heart disease.

Eat these super-foods to help increase your lifespan and improve your quality of life. By incorporating a balanced diet into your daily life, you can fight off some of today’s most life-threatening diseases and live longer!

11 Ways to Lose Weight Without Dieting

diet-776158-mAs I finally start to see sunshine and a hint of spring, I’ve realized that I have been hibernating all winter. My pants are feeling a little snug after the winter months, and I am worried it will soon be time for shorts and bathing suits.

You may be thinking about making a change and losing weight, but the idea of overhauling your eating habits and daily routine may seem too overwhelming. What if you could learn to eat less without feeling like you’re being deprived or attempting a huge change?

Here are 11 ways you can create healthier habits and lose weight without dieting:

Eat more slowly
My husband eats like someone might suddenly grab his plate of food and take it away from him. Nutrition experts say that eating too quickly is not only harder on your digestion, your brain needs time to process that you’re full. Set a timer for 20 minutes and teach yourself to be a slow eater. Savor each bite, and you will be less likely to overeat.

Catch the eating pause
When you eat more slowly, you are also more likely to catch the “eating pause.” Most people have a natural pause while eating when they set down their fork for a couple of minutes. Watch for this moment and don’t eat any more. This is the signal that you’re full, but not stuffed. You can learn to recognize it.

Use smaller plates
It may seem silly, but using a smaller plate for meals can trick your mind into thinking you’ve eaten a plate full of food. It just doesn’t realize it was a smaller plate – and therefore less food. And, for some reason, eating off of blue plates tends to decrease your appetite.

Try more veggies
Serve more veggies with dinner each night, instead of just one veggie serve three, and you’ll eat more without really trying. More variety can also trick you into eating more food, at least the good types of food. Eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories and more vitamins and minerals.

Dine at home
A survey found that one of the top ways to lose weight is to eat home-cooked meals at least five days a week. You can find ways to make quick meals with lean cuts of meat, whole grains and lots of fruits and vegetables.

Bring your lunch
Packing a lunch gives you the chance to have more control over your food intake. You can even bring leftovers from the meals you make at home. You’ll also save money while eating more healthy.

Drink water
Many people mistake thirst for hunger and grab something to eat. Drinking cold water can help your metabolism since your body will work harder to warm it up and burns more calories. Drinking water also allows your body to filter out toxins and keep you feeling full.

Sip green tea
Green tea can also boost your metabolism. The beverage has antioxidant power, so switch it up with drinking a glass water. Drinking green tea can also help you replace sugary drinks and cut calories.

Chew mint gum
Chewing sugarless gum with a strong flavor can also help you avoid a snack attack. Gum with a powerful punch can make foods not taste as good and deter mindless snacking. Brushing your teeth is another way to discourage additional snacking – most everyone likes that freshly-brushed teeth feeling.

Sleep more
Studies have shown that sleeping an extra hour a night could help you drop 14 pounds in a year. When sleep replaces other idle activities or mindless snacking, you can cut your calorie intake. In addition, getting less than 7 hours of sleep per night can rev up your appetite, making you feel more hungry.

Burn 100 more calories a day
You can lose 10 pounds in a year without dieting by burning an extra 100 calories every day. It’s easier than you may think to burn 100 calories a day. For instance, you can walk a mile in about 20 minutes, pull weeds or garden for 20 minutes, clean house for 30 minutes, or jog for 10 minutes.

The idea of overhauling your eating habits and lifestyle to lose weight can seem daunting. These simple tips can help you lose weight without dieting and allow you to create a real and lasting change in your life!