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The Truth About Metabolism

By on April 25, 2009 in Exercise Articles, Motivation Articles, Nutrition Articles

The Truth About Metabolism and How To Facilitate Metabolic Increases Without Ever Dieting!

If you want to change your physique, and a part of that change involves losing body fat, it’s critical that you understand the concepts of metabolism.

Fat burning, calories, energy, they all deal with one thing. HEAT!

Think of metabolism as your internal fire with calories providing the necessary fuel to keep the flame burning…and a calorie is actually a measure of heat! More accurately, a “calorie” is a kilocalorie. It’s the amount of heat necessary to raise 1 kilogram of water 1 degree Celsius. What does that have to do with burning fat? You’ll soon understand.

Most often people refer to metabolism when they are referring to someone they know who can eat anything and not gain a pound of fat. Everyone thinks those people are genetically gifted with a fast metabolism. The truth is, we are victims of our metabolism, but the creators! We can speed up or slow down metabolism regardless of age.

Metabolism simply means the speed at which your body burns through calories. Therefore, in order to increase metabolism, you must consume more calories frequently throughout the day! Eat more to lose weight? That’s right!

There are 3 synergistic components that control your metabolism or metabolic rate.

1. First is the amount of muscle you maintain or gain. Muscle is metabolically active tissue, therefore, the more muscle you have on your physique, the more calories you are going to burn. To break it down further, for every pound of muscle mass you add to your frame, requires approximately 50 extra calories per day to maintain. That doesn’t include the amount of calories burned to create that muscle or the amount of calories burned during exercise to keep that muscle – these 50 calories are simply the amount of calories needed to support that muscle while it’s sitting there. That’s why resistance training is critical if you seek long term weight reduction.

2. Second, your natural production of thyroid hormones can be negatively impacted by continuous periods of caloric deprivation (dieting). To support optimal thyroid production and metabolic function, make certain you consume adequate calories frequently throughout the day.

3. Third, the types and amount of calories you ingest with frequent feedings. Consuming a lean protein, starchy carbohydrate, and a fibrous carbohydrate every 3 hours is a supportive nutrition program guaranteed to rev up your metabolic furnace. The simple act of eating and digesting foods produces heat, but not all foods are created equal. Fats are simple for your body to digest and produce a small amount of heat. However, lean proteins and starchy carbohydrates require a lot more work and produce a tremendous amount of heat. By replacing high fat foods with more heat producing proteins and carbs, the act of eating will boost your metabolic rate.

With the proper combination of supportive nutrition, resistance training, and cardiovascular training, you too can become one of those “I Can Eat Anything and Not Get Fat” People!

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Healthy Man’s Steak

By on April 20, 2009 in Healthy Recipes, Nutrition Articles
Healthy Man's Steak

Healthy Man's Steak

Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size – also avoid ones with discoloration or bruises. Serve your Healthy Man’s Steak as a side to grilled chicken breast for a delicious and well balanced meal.
Yield: 6 servings

Here’s what you need…

  • 2 eggplants, cut into 3/4 inch thick slices
  • Salt
  • 1 Tbsp. olive oil
  • 1 Tbsp. balsamic vinegar
  • 1 Tbsp. chopped fresh parsley
  • 1 tsp. dried oregano
  • 1 small clove garlic, minced
  • Freshly ground pepper
  1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
  2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
  3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
  4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.

Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.

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Easy Lentil Soup

By on April 20, 2009 in Healthy Recipes, Nutrition Articles
Lentil Soup

Lentil Soup

Use this recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.
Yield: 8 servings

Here’s what you need…

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 teaspoons salt
  • 1 pound lentils, picked and rinsed
  • 1 cup peeled and chopped tomatoes
  • 2 quarts chicken broth, fat free, reduced sodium
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground toasted cumin
  • Optional, spoonful of fat free cottage cheese
  • Optional, dried parsley
  1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
  2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
  3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.

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Smoked Salmon Salad

By on April 16, 2009 in Healthy Recipes, Nutrition Articles

salmonsaladIt’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.
Yield: 1 serving

Here’s what you need…

  • 1 1/2 cups romaine lettuce, chopped
  • 1/2 cup smoked salmon
  • 1/2 of a hard boiled egg
  • 3 cherry tomatoes
  • 1 tablespoon green onion, chopped
  • 1 kalamata olive, chopped
  • 1 teaspoon dried parsley
  • Sprinkle of balsamic vinegar
  1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
  2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.

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