We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Celebrity–nutritionist Haylie Pomroy tells us how to boost our metabolism with these super foods
Turn your diet around with these fat burning foods!
Trying to jump start and maintain a new diet is never easy. Too often we hit the ground running with a new diet and then BAM! We get sucked back into our errant ways due to lax planning and temptation. But sometimes all you need is a little push and a hard plan to help you stay on track. That is where Haylie Pomroy, a celebrity–nutritionist to stars like J.Lo, Reese Witherspoon, LL Cool J, and many others, comes in. She recently developed a new diet known as the Fast Metabolism Diet and an app that helps dieters meet their goals.
Click here for the 10 Metabolism Boosting Superfoods (Slideshow)
“Foods are the only thing that can actually evoke a clinical change,” says Pomroy. “The Fast Metabolism Diet works to reset the metabolism. On the diet, you rotate what you’re eating in three phases throughout each week according to a simple and proven plan designed to induce precise physiological changes that will set your metabolism on fire. Each phase focuses on different whole, healthy foods to calm your adrenal glands, reduce stress on your liver, and feed your thyroid so it can produce the hormones T3 and T4; the superstars of a fast metabolism. You’ll reduce stress, too — and as a result, put the damper on the belly-fat hormone, cortisol. By keeping your metabolism guessing, you’ll get it working faster.”
The app allows user to map their meals and snacks, easily build grocery lists, and track water consumption and exercise. Users can also choose recipes from the cookbook and automatically loads ingredients to the grocery list for easy meal planning. The diet last for four weeks, and each week has three phases:
- Phase One (Monday-Tuesday): Lots of carbs and fruits, to help unwind stress.
- Phase Two (Wednesday-Thursday): Lots of proteins and veggies, to unlock fat.
- Phase Three (Friday-Saturday-Sunday): All of the above, plus healthy fats and oils, to unleash the metabolism.
Of course, when it comes to fashioning a diet, the basis for success lies in your basic ingredients. You have to not only plan the meals well, you have to eat the right foods.
“When I’m heading out for a crazy day, I head out in the morning with a shake, I love fruit and veggie smoothies and raw almonds so I am never stuck without my "crash stash" snacks.” says Pomroy. “They are critical in keeping my metabolism on fire.”
To help you stay on track, Pomroy shared 10 foods encouraged on the Fast Metabolism Diet to get your metabolism kicking into high gear. Click through our slideshow an amp up your diet today!
Post was originally published on February 25, 2014.
2 of 10
Breakfast: Eggs or Oatmeal
Scramble 1 egg and 2 egg whites in 1 1/2 tsp canola oil in a nonstick skillet. Stir in 1/3 cup (either medium or hot) pico de gallo (drained of excess liquid) and 6 coarsely broken blue-corn tortilla chips. Top with 1/4 diced avocado, and sea salt and cilantro to taste.
Sweet 'N' Spiced Apple Oatmeal
Combine 1 cup cooked oatmeal with 2/3 cup diced apple sprinkle with 1 TBSP chopped walnuts and a pinch each of cinnamon and cayenne. Enjoy with a light coffee made with 1 cup of black coffee, 1/3 cup fat-free milk, 1 tsp honey, and a pinch of cinnamon.
Popcorn a superfood? You must be crazy!
Actually, air-popped popcorn is a great tool for weight loss. Portion-wise it has fewer calories than any most other snacks &ndash only 31 calories per cup.
It&rsquos a complex carbohydrate which digests slower (keeping you full longer) and provides sustained energy (no crash, no cravings).
Just make sure you don&rsquot grab the salt and butter loaded pre-made versions.
Air pop the popcorn yourself and add a little salt, easy!
10 Amazing Metabolism Boosting Foods For Health!
These 10 foods may act similar to the way a thermogenic or a cardio session in how they affect the body. These foods can ramp up your metabolism!
Imagine, if you will, that there was an aisle in the grocery store clearly labeled 'Metabolism Boosters'. What would you find there? Coke? I don't think so. Ice cream? Heck no! Brown bread? Umm. also a no-no.
The following 10 foods could act similar to the way a thermogenic or a cardio session in how they affect the body. These foods can ramp up your metabolism, and in essence, can assist you in burning fat whilst also maintaining a healthy, longer lasting life. And who wouldn't want that?
How many people blame their genetic pre-disposition on their slow metabolism? Or, how many people say that their partner can take off weight easily when they work harder and still stay stagnant because of their metabolism? By having these foods in the right portions and at the right times of the day, you'll be helping yourself in your own weight-loss, muscle-gain ventures.
'Antioxidant' seems to be the new buzzword of this decade. Everyone needs more antioxidants. Everyone wants more antioxidants. Everyone buys foods with antioxidants but do we know what they are?
Oxidation is a chemical process within your body whereby electrons are taken off a substance via a chemical reaction. When your body undergoes oxidative stress, such as when you're sick, have a disease or after a workout, the product from this oxidation is known as a 'free radical'.
When free radicals start to build up in your body because they're not cleared, they start to damage cells which can lead to inhibited muscle growth, fat loss or even cause disease. Good thing we have antioxidants like blueberries! Antioxidants help prevent this oxidation from taking place, and thus prevents the build up of free radicals.
Almonds are truly one of nature's miracle foods. You get such a big bang for your buck. First of all, almonds are nutritionally dense. This means that for a small portion size, you get a large amount of healthy macronutrients and calories (but GOOD calories).
Independent studies have shown that almonds are the most nutritionally dense nut so almonds provide the most healthy calories and nutrition for the smallest serving size. You get the most nutrition possible out of the calories you eat.
One serving of almonds, or about a handful, is an excellent source of vitamin E (an antioxidant) and a good source of fiber (which helps keep you full). Almonds also offer heart-healthy monounsaturated fat.
Nine clinical studies over the last thirteen years have shown that almonds can lower cholesterol as part of a diet low in saturated fat. These groundbreaking studies show how a handful of almonds a day consistently lowered LDL cholesterol levels. Eating almonds is a filling snack. Almonds contain protein, fiber and monounsaturated fat, all which may help keep you satisfied.
3. Whey Protein
Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue.
Nearly everyone who weight trains knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid (the building blocks of protein) makeup, and in just the right concentrations for optimal performance in the body.
Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein as well. Not to mention the benefits whey protein has on the body's immune system.
Whey protein also plays a role as an antioxidant and helps support a healthy immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building and potential fat loss.
Although it's higher in calories than most whitefish, salmon is low in saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acid.
As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods.
Fish contain a type of essential fatty acid called the omega-3 fatty acids. Fish like salmon are higher in omega-3 fatty acids than warm water fish. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, and a very good source of protein, niacin and vitamin B12, and a good source of phosphorous, magnesium and vitamin B6.
The omega-3 fats found in salmon have a broad array of beneficial cardiovascular (heart) effects. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries (the prominent cause of heart attacks and strokes), improve the ratio of good cholesterol to bad cholesterol, and can help prevent the clogging of arteries.
5. Psyllium Husk
Psyllium husk comes from the crushed seeds of the Plantago ovata plant. Similar to oats and wheat, psyllium is rich in soluble fiber. The benefits of soluble fiber include: Promoting regular bowel movement and preventing constipation, removing toxic waste through colon in less time, helping to prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances, and keeping you full for longer by creating bulk in the stomach.
Traditionally, psyllium husk was used as a gentle bulk-forming laxative for constipation. But more recently, psyllium has been recognized for its potential role in reducing blood cholesterol. Studies have shown that psyllium husk is effective in lowering total cholesterol and low density lipoprotein or LDL (the bad cholesterol) levels.
According to the FDA, "3g to 12g soluble fiber from psyllium seed husk when included as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."
First and foremost, you'll get forearms like Popeye. That was a joke. Leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food.
By eating spinach, you'll be protecting yourself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. And if the physical benefits aren't enough, you also get mental improvements.
In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills
Turkey is naturally low in fat without the skin, containing only 1 gram of fat per ounce of flesh. A 5-ounce serving provides almost half of the recommended daily allowance of folic acid, and is a good source of vitamins B, B1, B6, zinc and potassium.
These nutrients have been found to keep blood cholesterol down, protect against birth defects, cancer and heart disease, aid in nerve function and growth, boost the immune system, regulate blood pressure, and assist in healing processes.
Turkey is also extremely high in protein, which is great for build muscle and losing fat because it keeps the metabolism revving, and helps fuel the muscles before, during and after a workout.
Just to clarify, I'm not talking about the sugar-laden single-servings packages of instant oatmeal that come in a million different flavors. I'm talking about plain, boring, large, slow-cooking rolled oats.
Oats are a great source of both insoluble (discussed earlier) and soluble fiber (will be discussed). Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.
Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad HDL is good. Soluble fiber also slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level (insulin spikes) that usually occur following a meal.
It has been found that those who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the United States. The phytochemicals in oat may also have cancer-fighting properties. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein.
Almost 2/3rds of our body weight is "water weight". Blood is 83% water. Muscles are 75% water, the brain is 74% water, and bone is 22% water. So what do you think happens when we aren't adequately hydrated? Our bodily processes can't function optimally. We're depriving them of an essential nutrient.
Without chemicals, additives, or anything unnatural, a steady dose of 8 glasses of water a day (ideally 1/2 your body weight in ounces of water) will: Improve your energy, increase your mental and physical performance, remove toxins & waste products from your body, keep skin healthy and glowing, help you lose weight, reduce headaches and dizziness, allow for proper digestion, and help to keep you more Alkaline (prevents the build up of acids).
10. Green Tea
Green tea originated in China, but it's caught on like wildfire across continents from Europe to North America. Chinese green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG).
Research indicates that polyphenols may have antioxidant characteristics with potential health benefits. They may reduce the risk of cardiovascular disease and cancer.
Polyphenols have also been investigated as a source of additional health benefit in organic produce. EGCG in particular, is a powerful anti-oxidant. Evidence is emerging that green tea can even help dieters.
In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract (EGCG) burned more calories than those given only caffeine or a placebo.
Sipping on green tea may also help keep your appetite at bay because you're sipping on a hot liquid, and filling up your stomach. The only warning is that most brands of green tea has caffeine. So if you're sensitive to stimulants, you might want to look for caffeine free green tea, or just cut down on your daily consumption.
Green tea can be purchased as a leaf, in a bag or as an extract (known as macha).
Believe me if you include any (preferably all) of these foods in your daily eating plan, your body will thank you with extra energy and longevity. There aren't many foods out there that can help keep you fit AND healthy, but these 10 are a great start. In a follow-up article, I will provide you will healthy and tasty recipes that include many of these fine foods.
Top 10 Superfoods For Weight Loss
A foolproof way to lose weight is to transform your thinking and eating habits into a new lifestyle. Learning about new foods, their health benefits, and proven weight loss boosting properties will motivate you to try new recipes and eat healthier.
In a 12-week study of individuals consuming 2g of ginger a day, data showed &ldquoginger consumption significantly decreased BMI&rdquo (source). Besides the weight loss effects, ginger is also known to decrease inflammation in your body and improve liver function (source). Not sure how to include ginger in your diet? Try this sweet potato ginger soup.
1 medium grapefruit contains 100 calories and covers 126% of your daily need for vitamin A, 106% for vitamin C, and 7% for magnesium, calcium, and potassium. It even contains 2g of protein!
Grapefruits make a great weight loss superfood. In a study of 91 obese patients, those consuming grapefruit lost 1.6 kg compared to those not consuming grapefruit who only lost 0.3 kg. It&rsquos worth mentioning that they were eating one half fresh grapefruit 3 times a day before a meal. So make sure to pack your grapefruit snacks for the day.
#3 Leafy Greens
Dark green leafy vegetables are the healthiest foods and offer the most nutrients per calorie. You can use them everyday in a smoothie or salad.
As this study shows, green leafy vegetable intake showed the strongest protection against major chronic disease and cardiovascular disease.
In another study they found that consuming spinach (rich in thylakoid) extract reduced hunger for over 2 hours compared to the placebo group (source), increased satiety by 14%, reduced cravings for all snacks and sweets during the day by 36%, as well as cravings for salty snacks by 30% (source).
Spinach is a powerhouse for health and weight loss. The best way to eat 2 cups of spinach per day is by making a daily green smoothie!
Tip: Blending your spinach will actually help your body absorb more nutrients.
In China they tested 445 individuals with 298 overweight patients and divided them into a &ldquousual care group&rdquo, &ldquohealthy diet group&rdquo, &ldquo50g oats a day group&rdquo, and &ldquo100g oats a day group&rdquo.
While the last three groups all reduced weight within 30 days and 1 year, &ldquothe 100g oats group had a significantly greater decrease in weight than the healthy diet group.&rdquo (source) This study also pointed out that consumption of oats improved blood glucose levels of type 2 diabetes patients.
#5 Turmeric (Curcumin)
Furthermore, curcumin has anti-inflammatory properties and is a great antioxidant. &ldquoResearch suggests that curcumin can help in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness&rdquo (source).
Tip: Always consume turmeric with a pinch of black pepper, as this will increase the bioavailability by 2000%. You can add this to a green smoothie, or take turmeric supplements.
Flaxseed is high in omega 3 fatty acid and fiber and plays a pretty significant role in lowering blood pressure (source). There is a seven point drop in blood pressure from consuming 1 tablespoon flaxseed a day (source). That means 46% less stroke risk and 29% less heart disease risk. Flaxseed prevents cardiovascular disease in general (source).
Omega-3 (ALA) supplementation has been shown to decrease food intake (source) and boost small but significant weight loss (source). With this evidence and all the other health benefits of flaxseed it is recommended to eat 1 tablespoon per day. You can add it to a smoothie or a bowl of oats.
Lentils are a great source of lean protein, fiber, minerals, and vitamins. They will fill you up and keep you full and satisfied for a long time. One cup of lentils (cooked) contains 230 calories, 18g of protein, 40g carbs, 11g fiber, and it covers 90% DV of folate, 37% iron, 23% zinc and magnesium.
(Hot) tea drinkers have a lower BMI than non-tea drinkers, but we are talking about hot tea without anything added. Iced-tea drinkers actually show a higher BMI (source). Oolong teaspecifically was shown to improve fat metabolism and prevention against obesity (source).
Green tea also comes with other health benefits like anti-cancer and anti-fungal properties while increasing your chance of a longer life span.
In this study they compared nine tree nuts and found that walnuts might be the healthiest: Walnuts had the highest amount of antioxidants and vitamin C.
Another study shows that the consumption of unsaturated fatty acids found in nuts &ldquois associated with improved lipid profiles, a lower potency of intermediate biomarkers of atherosclerosis and lesser incidence of cardiovascular diseases&rdquo while walnuts are especially rich in these unsaturated fatty acids.
In a weight loss study, participants were consuming a normal diet, a diet based on dietary advice, and the same dietary advice plus 30g of walnuts per day. The walnut group had the greatest weight loss results (source).
#10 Apple Cider Vinegar
In this study, 2 tablespoons of vinegar per day reduced weight by about 5 pounds within 12 weeks and waist circumference reduced as well. This might not sound like a lot, but if you add this superfood to your diet you have found an easy way to drop some extra pounds over time without much effort.
How can you boost your metabolism?
“I hate the layer of pudgy fat all over my body” or…
“I feel lethargic, tired, unhealthy with the extra weight.”
Then you might be looking for ways to boost your metabolism and melt away your stomach fat.
What is metabolism?
Metabolism is a chemical process that converts food to energy. Everything from breathing to exercising is part of your metabolism.
A well-functioning metabolism is crucial if you want to lose weight. (But it’s not a “silver bullet” — healthy and long-term weight loss takes time, so you won’t increase your metabolism just by consuming metabolism-boosting pills or supplements. In fact, and as you’ll see later in this article, these types of “quick fixes” can hurt you more than they help you.)
The bad news for women is that men tend to have a faster metabolism because they have heavier bones, more muscle mass, and less body fat.
But that’s not to say that women can’t boost their metabolism. You absolutely can with the right foods, exercise, and support.
That’s what students of my program, Slim Down Transformation, have been able to do, even in their 40s, 50s, 60s, and beyond.
Take Pam, who’s in her 60s and lost a total of 100 pounds after struggling with her weight for years.
Or Kelly, in her 40s, who lost 17 pounds in 8 weeks without exercising more than a few yoga sessions.
Or Pam, in her late 50s, who lost 33 pounds, without almost any exercise.
Does your metabolism slow down?
Too bad that your metabolism slows down as you age… Or does it?
Technically, yes. But that doesn’t mean you can’t lose weight.
You see, with age, your body will start working differently. You lose muscle mass that’s instead replaced by fat. This slows your metabolism.
Also, lipid turnover in the fat tissue decreases, which makes it harder for the body to remove fat.
Oh, and after you turn 50, hormonal changes make it even harder to lose weight with the same strategies you’ve used up until now.
But that doesn’t mean that you can’t speed up your metabolism. You can!
With the right strategies, which are tailored to your age and lifestyle, you can instantly boost your metabolism and start losing weight.
For example, Slim Down Transformation helps women lose 1-2 pounds every week and sometimes even 3-4 pounds. All their weight comes off when they increase their metabolism. And they do it without dieting or exercising — or obsessively counting the number of calories they consume.
Get the free Sweet Spice Cheat Sheet with the sweet spice that helps you increase metabolism and get off sugar (bonus: a fat-burning recipe).
How do you boost your metabolism?
The “secret”? When you boost your metabolism, you don’t have to exercise. You’re burning more calories as you’re sitting, working, and even watching Netflix with your spouse.
It’s like you have a hamster wheel inside your body that’s doing all the work to melt away your fat.
I myself used to struggle with my metabolism.
Every little crumb that I ate seemed to stick itself to my body unless I used the latest trendy diet. Then I would lose a few pounds, but as fast as I had lost that weight, I would gain even more weight.
It was constant “yo-yo” dieting that kept me feeling deprived and tired while trying to manage my busy corporate career.
After my kids were born, I realized that I couldn’t continue in the same way.
That’s when I started reading scientific studies to understand what actually helps women lose weight. And suddenly I had lost 40 pounds — weight that I’ve kept off to this day.
After years of learning and experimenting, I created my own weight-loss program. Through that program, I’ve helped hundreds of women lose weight without fad diets or exercise.
By eating the right foods, which melt away belly fat.
With these foods, you boost your metabolism, decrease bloating in your belly, and reduce fat. They are also great for digestion and decreasing water retention. You see the effect on your belly almost immediately. There are women in my program who have reduced one and a half to three inches in the first three weeks!
Of course food isn’t the ONLY thing. Things like accountability are equally important.
That’s what we’ll look at next — how to achieve a high metabolism with foods, exercise, and the right support.
4. Chia Seeds:
Chia seeds are small seeds that come from a desert plant. Chia seeds were being used by many old cultures. It mainly uses them for a boost in energy and health. it absorbed into the body effectively. Chia seeds is a great source of protein and healthy omega-3 fatty acids. Chia seeds have a pleasant flavour that can be easily added to many recipes. It is also known for the best metabolism boosting foods for weight loss. Chia seeds are high in fiber and protein as well as low in calories. Chia seeds will also help you to feel full and satisfied as though you won’t able to eat more. The benefits of chia seeds are improving digestive health, promoting heart health, boosting your energy and metabolism, and can even help treat diabetes.
Metabolism can be broken down into two categories: ana bolism and catabolism. Anabolism is the process that builds molecules that your body needs. This function requires energy because it’s used to build. Catabolism, on the other hand, is the process that breaks down large molecules into smaller molecules in order to obtain energy. This process releases energy.
The reason that metabolism and nutrition are so closely related is because nutrition is the key to metabolism. The nutrients that you provide your body is what your metabolism uses to turn into energy this energy is required by the body in order to synthesize new proteins, nucleic acids, and all that other boring science-y mumbo jumbo. But in general, its uber important.
25 Superfoods To Incorporate Into Your Diet Now
Your New Best Friends.
Yes, you know better, but a lot of good that does your taste buds. They still prefer potato chips to beets, fried chicken to canned fish, and pasta to just about anything. But what if you didn't have to choose between good food and good-for-you food because they were one and the same? That's what we've set out to accomplish.
Here, you'll find a short list of foods that you really ought to incorporate into your diet -- because, frankly, their health benefits are through the roof. But rather than leaving it up to you to figure out what to do with them (sprinkle them on your cereal? push them around on your plate?), we've combined these wonder foods into nine dishes that taste great -- as in snack-in-front-of-the-TV great, favorite-weeknight-supper great. Because we're not your mother. We don't care if you put your elbows on the table. But we do know that eating well is one of the nicest things you can do for yourself, and if you can recruit your taste buds to be your ally, you may just discover that it's fun to be good.
Meet the 25 delicious, nutrient-packed superfoods:
Creamy, succulent avocados not only contain the best kind of fat (monounsaturated oleic acid) but also help your body block the absorption of bad fats (cholesterol). They're high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pesticides.
Try this recipe: Sardine Salad Sandwich
The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene.
Glucosinolate-rich horseradish fights cancer and kills bacteria. It's also a good source of calcium, potassium, and vitamin C, which, among other things, helps maintain collagen.
Whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health and boost immunity. They're flush with beta-carotene (thought to lower breast cancer risk) and vitamin A (which may reduce the effects of smoking).
Cruciferous vegetables -- cabbages, cauliflower, broccoli rabe -- contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers.
Fresh or frozen, blueberries have sky-high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well. And new research suggests blueberries might protect the heart muscle from damage.
Dark, leafy greens such as spinach, kale, and swiss chard are an excellent source of iron (especially important for women), vitamin A, and lutein for eye health. Best of all, you know those omega-3s everyone's talking about? They reside in dark greens (including seaweed, which is why they're concentrated in fish).
Try this recipe: Miso Noodle Soup
Alliums, the botanical family that includes leeks, onions, and garlic, share many remarkable traits. They can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties -- so they can ward off germs as well as vampires.
Don't eat whole grains (such as buckwheat and quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Do it because they taste great -- nutty, buttery, earthy. And that, in turn, may actually help you to not overeat -- one study found that people feel fuller after eating buckwheat than after eating other grains.
Try this recipe: Miso Noodle Soup
Like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Both are also good sources of manganese and copper.
Try this recipe: Sardine Salad Sandwich
Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory, so reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.
Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated.
Try these recipes: O's cinnamon menu
Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinach salad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improve digestion.
That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism. They also have an aphrodisiac effect -- but avoid consuming them if you're bothered by hot flashes.
Deeply flavorful miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc, which helps the immune system function properly.
Try this recipe: Miso Noodle Soup
Like the milk it's made from, yogurt is a very good source of calcium, phosphorus, and protein. Unlike milk, real yogurt also contains probiotics, the good bacteria your digestive system needs to process and benefit from all the other things you eat. One, Lactobacillus casei, boosts immune response.
Wild-caught sardines are low in mercury (unlike some types of tuna) and high in vitamin D a three-ounce serving has as much calcium as a cup of milk. Even better, they're one of the Monterey Bay Aquarium's top picks for sustainability.
Try this recipe: Sardine Salad Sandwich
King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction as much. The Monterey Bay Aquarium also champions this fish's sustainability.
Try this recipe: Salmon Cakes
Tiny, tasty sesame seeds contain unique lignans (or plant compounds), including sesamin and sesamolin, which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper, which research suggests may help maintain strong bones.
Of all nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids, which lower LDL (bad) cholesterol and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.
While all tea (black, white, and green) has protective antioxidants, green tea contains the most bang for your sip. It's full of a metabolism-boosting compound called EGCG, which prevents damage to the heart muscles. Green tea may also improve bone density, but avoid adding milk to your cuppa -- it may reduce the body's absorption of the catechins.
It's just like chocolate to crash the party, but it's no mistake that the dark variety confers health benefits. Dr. Aviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. A 1 oz. dose of chocolate a day is now officially the doctor's order.
Omega-3 fatty acids are a hot nutrition buzzword, and for good reason -- they speed up cell metabolism and reduce inflammation in the body, reducing triglyceride levels and lowering blood pressure. One of the easiest ways to get them is from ground flaxseed. For a fast hit, sprinkle some on oatmeal or baked dishes.
Used for millennia is ancient Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each!). They're also a good source of calcium and potassium.
Try these recipes: O's fig menu
Think of eating seaweed as going directly to the source -- this is where fish procure their Omega-3's, meaning you can skip the fish and go straight to the seaweed. Seaweeds are also a two-for-one deal, nutrition-wise: They contain nutrients commonly found in green, leafy vegetables, along with most minerals found in the ocean. They're also full of magnesium, which may prevent migraines and asthma attacks. Grate nori on popcorn and eggs, add wakame to soups, and marinate hijiki with sesame oil for a quick salad.
Capsaicin, a chemical found in chili peppers, boosts the metabolism by increasing the number of calories and fat you burn.
This compound can help your body burn around 50 extra calories per day.
Normally you need to take 135–150 mg of capsaicin per day, but some studies have benefits with doses as low as 9–10 mg.
Capsaicin may also have appetite-reducing properties.
According to a recent study, consuming 2 mg of capsaicin directly before each meal reduced the number of calories consumed, especially from carbs.
It’s not always easy to figure out ways to include metabolism boosting foods in your diet. The following 3 recipes will give you a head start.
10 Mood-Boosting Superfoods To Try
You are what you eat, and if you’re always eating fatty foods, you’re going to feel sluggish. Not to worry, you can always eat better to feel better, because there are foods that will help boost your mood!
We’re all a bit of an emotional eater, celebrating our highs with a hearty meal and our lows with filling snacks to numb our souls. But even hearty meals don’t have everything we need to give us the boost we need they can actually leave us feeling tired and slow!
Food affects us in the way we feel, and eating certain foods can help keep your brain healthy and boost your mood. These are ten foods that contain only the best nutrients nature has to offer to help keep you at your best.
We all know how coffee is absolutely a no-go when it comes to anxiety because it can make you more anxious. Still, it’s a great mood booster because it keeps you awake and alert, and it releases your dopamine and adrenaline hormones.
That explains why many people feel a lot more social after a cup of coffee in the morning! Caffeine can also be found in other drinks like green tea.
Coffees and teas also have antioxidants in them green tea specifically has some antioxidants that can lower the risk of developing many chronic diseases. A smile and medicine in a cup!
Berries, especially when frozen, contain a high amount of antioxidants, and a diet rich in antioxidants can help combat mood disorders like anxiety and depression. Berries are great at controlling the balance of harmful compounds in your body because of these antioxidants.
Salmon contains Omega-3 and docosahexaenoic (DHA), fatty acids that our bodies can’t produce by themselves. These acids play an essential role in brain development and fluidity of signals between your brain cells which are linked to helping with depression.
Eating a 3.5-ounce portion of salmon contains a significant amount of DHA, which more than enough to keep our brain healthy! Not only does it benefit your brain, but it reduces the risk for heart disease and boosts your metabolism.
4. Dark Chocolate
Don’t throw out all your candy before starting a diet. Dark chocolate is loaded with antioxidants that can help boost your serotonin levels. The sugars and flavonoids give your brain the boost it needs to help you feel better.
Dark chocolate is the best because it contains less sugar and more flavonoids to encourage serotonin release. It doesn’t only help with your mood but also helps with overall brain health and reduces inflammation!
Bananas are high in vitamin B6, which are essential in making the brain’s happy hormones dopamine and serotonin. Paired with fibers like cereal, they can slowly release sugar and keep your moods from swinging up and down!
Chickpeas are a plant-based protein that contains folate, manganese, and iron, all of which are essential to improve your mood and keep your brain healthy! To make a quick snack out of these, toss them in the oven with some spices and make yourself a crunchy snack!
7. Nuts And Seeds
They’re also plant-based proteins with healthy fats and packed with fiber. They provide you with an acid tryptophan which helps boost your serotonin levels and keep your brain healthy!
Higher rates of depression are linked to those with a deficiency in nutrients like selenium and zinc found in pine nuts and almonds. So the next time you hit the supermarket, don’t forget to get some nuts and seeds!
It is the perfect toast topper and an even better brain fuel! Avos are packed with healthy fats, fiber, and phytochemicals which help protect your cells from developing diseases like cancer. Don’t let anyone judge your avo toast addiction!
The fiber found in carbs like oats can keep your energy levels up for extended periods because they release their sugar slowly over time. The steady release is linked to keeping your mood from fluctuating along with your energy levels throughout the day.
Iron deficiency and low iron intake levels can leave you feeling sluggish or moody, and oats can help keep those levels up! They’re a great source of iron which holds a fifth of your required daily intake.
Spinach has a high nitrate content that has benefits that include preventing heart disease and increasing athletic performance. So channel your inner Popeye and make sure you get your spinach in before a workout!
Dr Saadiqah Hajat