Microsoft word - eating-healthy-tips.doc
Slow Metabolism? 5 Natural Ways To Boost And Improve Your
1. Get your Omega – 3s fatty acids:
Omega – from where do you think you can get Omega –
3s? Yes you guessed it. 3s is found in fish such as salmon, herring, and tuna. But why doctors always tell us to eat fish? and how fish improves your metabolism? Well,, the answer is that Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.
2. Switch to Green Tea:
I talked about the benefits of green tea in previous posts and showed
how many great benefits can it contribute to the human body. Now I can add another benefit which is your Metabolism. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.
3. Eat Breakfast:
Sometimes when we wake up in the morning we don’t feel hungry, probably
we will be satisfied with cup of coffee or tea. But the way that doctors explain it to their patients is “Eating breakfast gets the engine going and keeps it going.” According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78 percent of those who keep it off eat an a.m. meal every day. Wow great results.
4. Buy Organic Food Only:
Fruits, vegetables, and grains grown without pesticides keep your
fat-burning system running at full-tilt because they don’t expose your thyroid to toxins, Hyman says. Nonorganic produce, on the other hand, “blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat and determines how fast it runs,” he explains.
The next time you run, swim, or even walk, ramp up the intensity for 30-second
intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. “You increase the number of mitochondria and how efficiently they burn throughout the day,” he explains.
BREADS – GOOD & BAD
The first thing to understand is the difference between refined and complex carbohydrates.
Refined carbohydrates found in brown sliced bread are those such as sugars and highly processed starches and in this case wholegrain wheat which has been milled tens of thousands of times over (Bran and germ removed the most nutritious parts) added to water, additives and brown colouring which provides large quantities of empty calories leading to energy slumps and low blood sugars leading to cravings.
Complex carbohydrates are found in whole wholegrain cereals such as brown rice, pasta, oats, spelt, barley, rye, buckwheat, quinoa, millet and wholegrain wheat. These supply many other essential nutrients, and are a rich source of vital fibre. All of the good complex carbs help to fill you up and displace the high fat, high sugar foods that are the smoker’s enemy.
One way of checking good whole-wheat bread against a sliced brown bread is placing both slices in water and once wet squashing with your hand; the sliced brown bread should form a small nut shape whilst the good whole-wheat slice should be plumper and have more volume if even forming a shape at all. This also shows you what is formed in your digestion once eaten.
Other ways you will notice will be the different signs of indigestion e.g. bloating or tiredness after eating bad brown bread compared to good whole-wheat bread.
What you are looking for on ingredients on packaging of bread with refined carbs (nastiest) are : Bleached white flour, milled white flour or just white flour, high sugar levels, high salt levels, additives and colourings which usually can be found in brown or white sliced pans.
Forms of whole-wheat (complex carbs, Goodies) include wheat bran, wheat germ, wheat berries, wheatgrass seeds, whole-wheat cous cous, bulgur wheat, cracked wheat, and unbleached whole-wheat(wholemeal flour). Also look out for low salt levels or no salt, low sugar levels or no sugar, no additives and colourings.
Look for a loaf that states "only 100% stone-ground whole-wheat flour" on the label. Refrigerate it.
Expect it to be heavier and chewier. Squeeze it. If your fingers go in easily and the bread springs
back, it is not a nutritious loaf. If you don't eat it within a day or two, freeze it until needed. Expect to
pay more. Whole-grain bread does not rise as much and contains more wheat than the same size loaf
of refined bread. You are paying for more grain, more time for production, and less air. You will be
much better nourished as a result. "Bad brown bread":
Preservative: E220 sulphur dioxide, bleaching agent for white flour (may cause gastric irritation) to
make bread a brighter white, at the expense of consumer health, flour is treated with chemical bleach,
similar to Clorox. The bleaching process leaves residues of toxic chlorinated hydrocarbons and
dioxins. Methionine, an essential amino acid, reacts with bleaching chemicals to form methionine
sulfoxine. That toxic residue causes nervousness and seizures in animals.
Additive: Caramel (burnt sugar) much of the bread now marketed as "whole-wheat bread" is the same
old refined white bread with a little brown colouring added. That colouring is usually burnt sugar, listed
on the label as caramel. Hydrogenated oils also appear in these breads which are Trans fats,
carcinogens to the body.
More than 30 different chemicals are approved by the Food and Drug Administration for addition to
bread, including ethylated mono and triglycerides, potassium bromate, potassium iodide, calcium
proprionate, benzoyl peroxide, tricalcium phosphate, calcium sulfate, ammonium chloride and
magnesium carbonate. These are all routinely added to bread to extend shelf life, despite the fact that
little is known about their long-term cumulative toxicity, when taken together. If you don't already read
labels, you'll be shocked when you do.
"Good Brown Bread":
100% wholemeal/wholegrain/whole-wheat flour so that you receive all the fibre, vitamins and minerals
you would expect, as well as that unique wholemeal flavour.
Sea Salt: safer, unrefined and more mineralised form of salt.
Bicarbonate of soda: natural raising agent to bring volume to bread.
Molasses: B-vitamin packed natural sweetener and colouring for bread.
Oats/Wheatgerm/Oatbran: just extra natural fibre and bulk for bread.
Himalayan rock salts can be found in local health food store for about 5 euro.
They can be used in a salt grinder on food. They could be used in a bath. We are using them in a
facial steam bath. Hot water in a large bowl and using a heaped tablespoon mixed in with water. You
could also pop a few drops of eucaplyptus essential oil in too. In the case of Himalayan Crystal Salt,
three hundred million years ago, a vast primordial ocean covered the area that would become the
Himalayan mountain range. The salt of that unpolluted ocean was preserved as large crystal
formations that now yield the purest salt on earth.
Himalayan Crystal Salt is bio-energetically alive and contains the same 84 key trace minerals as our bodies, making it easily metabolized. The balanced crystalline structure reveals fine branching, no shadows or rough edges. The crystal is not isolated from the inherent mineral elements, but is connected to them in a harmonious state. This tells us that the energy content, in the form of minerals, is balanced and can be easily metabolized by the body. When taken as food, it will have a vital energetic effect on the body. The result is a net gain for the body with zero energy loss.
The salts themselves are obviously mined from quarries in the Himalayans and hold many amazing
minerals which help the human body combat respiratory problems. Its salty microclimate calms and
cleanses the cells of the respiratory system. NOTE
: The amount of salt that enters your lungs is so small that it does not affect blood pressure or
cause problems with thyroid conditions sensitive to iodine.
• Alleviate, sneezing, coughing and shortness of breath
• Reduce allergies caused by pollen and hay fever
• Diminish the effects of smoking and dehydration
Wonderful Watercress…Mother Nature’s idea for the perfect natural
multi-vitamin, body cleansing detoxicant, and curative
powerhouse…and it tastes great too!
Not many people realize that Watercress is a better source of vitamins C, B1, B6, K, E, Iron, Calcium,
Magnesium, Manganese, Zinc, and Potassium than Apples, Broccoli, and Tomatoes…It is a true
By weight, Watercress has more calcium than milk, more vitamin C than an orange and more absorbable Iron than Spinach (spinach is loaded with Oxlactic acid, which blocks the natural absorption of iron). A single 4 ounce bunch has more than a full days RDA for Potassium.
Watercress is another member of the cruciferous family and should figure prominently in the diet of those with the risk of cancer. It is a rich source of vitamins A, C and E, the powerful antioxidants that protect against cardiovascular disease and some cancers.
For those who cannot give up smoking, prevention in the form 50g/1 and ¾ of watercress, eaten at 3 meals each day for 3 days, in tests produced enough of the phytochemical GLUCONASTURTIN to neutralize the important tobacco cancer causing lung carcinogens. This protective chemical is released when the watercress is chewed or chopped.
Broccoli, Brussels sprouts, Cauliflower, radishes, Turnips, Swedes, Kale, Cabbage, Mustard Greens, Turnip Greens, Kohlrabi, and watercress are all members of the cruciferous family.
For watercress, trim their roots and separate the leaves, placing the leaves in a large bowl of cold water swishing them round with your hands. This will allow any sand to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water, and repeat the process until no dirt remains in the water – usually two or three times will do the trick.
Watercress can be added to virtually any green salad.
Give sandwiches, soups, stews, side salads and even smoothies extra nutrients by garnishing with watercress. For an starter or salad to complement a spring or summer salad, toss chunks of galia, honeydew or cantaloupe melon with lemon and watercress dressing topped with toasted walnuts, or, for a Mexican flair, try lime and fresh coriander topped with toasted cashews.
TRY THESE RECIPES…
Whole-wheat Penne Pasta with Watercress and Rocket Pesto
455g Whole-wheat Penne Pasta
grated parmesan to serve
watercress and rocket pesto:
1/4 clove of garlic chopped
1 handful of flesh basil picked
1 bag (4.1 oz) B&W ‘wild rocket’ baby arugula
1 bunch or bag (4.1 oz.) B&W watercress
1 handful of roasted pine nuts #
1 good handful of grated parmesan cheese
extra virgin olive oil
small squeeze of lemon juice
salt and freshly ground black pepper
• Pound the garlic in a pestle and mortar with the basil rocket and watercress, or puree in a
• Add the roasted pine nuts and pound again.
• Turn out into a bowl and add half the Parmesan.
• Stir this in and add enough olive oil to bind the sauce.
• Taste and add a little salt and pepper and the remaining Parmesan.
• Cook the Penne in boiling salted water for 7 to 8 minutes or until al dente.
• Toss the pasta in the pesto and serve sprinkled with Parmesan.
Herbed Egg White Omelette with Watercress
If you're watching your cholesterol, you may need to limit your intake of dietary cholesterol, of which eggs are a notorious source. While you undoubtedly lose some flavour in ridding yourself of the yolks, you can add flavour and substance to an egg white omelette in many ways. Here's a nice herbed egg white and watercress omelette, which makes a perfect light breakfast or lunch. Enjoy this egg white omelette with a dollop of salsa on the side or a slice or two of whole-grain toast.
Cook Time: 10 minutes
1 ½ cup chopped fresh B&W watercress, chopped in 2” pieces
2 tablespoon reduced-fat shredded sharp cheddar or grated parmesan
Combine egg whites, milk and herbs in a small bowl. Coat a small non-stick skillet with cooking spray. Heat the skillet on medium to low heat. Add chopped watercress. As it wilts, pour egg white mixture over the watercress and allow to set around the edges. As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the egg whites are set, sprinkle the cheese on top, then fold the omelette in half. Serve immediately. Serves 2
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