If you want to give your metabolic rate a kick, eating the right foods and doing the right exercises is a key part of this. However, you also need to make sure you’re leading a lifestyle that promotes a healthy metabolism. In this article I’m going to be taking a deeper look at this topic and listing five top lifestyle tips for boosting your metabolic rate.
Don’t Overdose On Caffeine
When consumed in moderation, caffeine can actually give your metabolism a boost. However, overdosing on caffeine can interfere with your body’s internal processes and cause you to become dehydrated. This has a negative effect on your metabolism and reduces the amount of calories you burn each day.
To prevent this from happening, be mindful of how many caffeinated drinks you’re having per day. This will still allow you to enjoy plenty of black tea, coffee or green tea during the day without adversely affecting the amount of calories you burn.
Look For Opportunities To Stay Active
Every day is full of opportunities to stay active, burn some extra calories and rev up your metabolism. However, most people don’t look for these opportunities and as a result they don’t use up as many calories as they could during the day.
To make the most of these opportunities, be more aware of the options available to you and choose the one that’s best for your metabolism. For example, if you have a choice between taking the elevator and the stairs, take the stairs. If you’re planning to use the car for a short journey, consider walking or cycling instead. Doing this will significantly increase your metabolism and allow you to burn plenty of extra calories each day.
Moderate Your Alcohol Consumption
Like caffeine, alcoholic drinks are something that can be enjoyed in small quantities but when consumed excessively, they slow down your metabolism. The reason for this is that large amounts of alcohol cause your body to become dehydrated and this inhibits your metabolism and limits the total daily calories you burn. To prevent alcohol having a negative impact on your metabolism, limit your consumption to two alcoholic drinks per week.
As mentioned above, dehydration slows down your metabolism and reduces the total number of calories you burn each day. Staying hydrated has the opposite effect, helps you maintain an optimal metabolism and maximizes the amount of calories you burn each day.
To ensure that you stay hydrated, consume the equivalent of eight glasses of water per day. There are plenty of different foods and drinks that can help you hit this target, so even if you’re not a huge fan of water, it’s still really easy to stay hydrated. Simply enjoy black tea, coffee, green tea, water rich fruits (such as grapefruit and melon) and water rich vegetables (such as broccoli and spinach) regularly and you’ll easily stay hydrated and burn the maximum amount of calories possible each day.
Get At Least 6 Hours Of Sleep Per Night
Getting six hours or more of high-quality sleep each night boosts your metabolism in numerous ways. First, it stimulates the release of growth hormone - a hormone which burns body fat and builds muscle (muscle cells burn three times more calories than fat cells, so naturally raises your metabolic rate). Second, it ensures that all your vital organs function optimally and prevents your metabolism from slowing down. So if you’re not currently getting at least six hours of quality sleep on a nightly basis, make the effort to improve your sleep patterns from today.
Get More Plants in Your Diet
Plants contain a wide variety of vitamins, minerals, antioxidants, phytochemicals, and all kinds of nutrients that your body needs to function properly. While these nutrients don’t have a direct effect on calories, they do have an effect on how your metabolism functions. It’s important to get a wide variety of different fruits, vegetables, whole grains, nuts and seeds in your diet every day. Sometimes life gets busy though and it’s easier to reach for convenience foods instead of nutrient dense foods. This is where whole food supplements made out of real fruits and vegetables can be extremely beneficial. While they don’t replace the need to eat fruits and vegetables, they do help fill the nutrient gaps in your diet on the days that you’re not eating as healthy as you’d like to.
When combined with a diet that’s rich in metabolism boosting foods and drinks and a consistent metabolism boosting workout plan, the tips above will maximize the calories you burn on a daily basis. So take another look, make sure you’re implementing all five and give your metabolism a kick.
Caring for your skin properly is incredibly important as there are many factors in daily life that can negatively impact it, such as pollution, makeup, eating unhealthy foods, stress, and more. These variables can cause many side effects, including acne, dryness, red marks, and even wrinkles, and knowing how to take care of your skin can eliminate these results and leave your skin feeling smooth and looking bright and healthy.
There are many solutions that can improve the condition of your skin, and here are five natural ways to brighten it for a flawless and healthy look for the long run.
The acidic properties of lemon juice can do wonders for your skin. The acidity helps to cleanse the pores, exfoliating the skin, helping to rid it of pimples and blackheads and preventing them from popping up as frequently in the future. The juice is also packed with antioxidants and vitamins that help to rid the skin or red spots and dark spots, resulting in an overall brighter complexion.
Lemon juice can be applied directly to the skin using a cloth or cotton ball. Be cautious when using the pure juice because the high acidity can irritate skin. For less potent solutions, mix the lemon juice with some water or make a mask with honey, turmeric, milk, specialized oils, or other ingredients. Leave the mask on for 15 to 30 minutes, then rinse it off.
Green tea has many common health benefits, such as aiding in weight loss, strengthening hair, increasing energy levels, and more, but it can also help you achieve healthy skin. The antioxidants in green tea help rid the pores of bacteria, decreasing inflammation, acne, and symptoms of conditions like rosacea. It also removes dead skin cells and promotes healthier cells, helping them grow and heal more effectively, leading to smooth and younger-looking skin.
Soaked green tea bags can be applied directly to dark spots, but there are also many homemade options that can serve as simple face masks. Some common ingredients that can be used to make a mask include water, oils, aloe, turmeric, sugar, banana, and more, all of which can be blended with green tea leaves to maximize benefits.
Aloe vera is most commonly used to soothe the skin after a sunburn, but it also has many other benefits and can help naturally brighten your skin. Aloe can reduce hyperpigmentation, or dark spots, on the face and other parts of the body with its moisturizing and purifying qualities. The enzymes, vitamins, acids, and other properties in the aloe plant's gel help fight skin infection and can reduce redness and inflammation.
Aloe in its original form comes in a gel substance from the aloe plant. Aloe vera can be found in various lotions, chap sticks, masks, and other products, but the gel can be applied to any part of the body directly from the plant if desired.
Epsom salt and similar magnesium products can help exfoliate and draw toxins from the skin, leaving it feeling and looking smooth and healthy. It reduces redness and inflammation and has anti-bacterial properties that soothe itchy skin and reduce infections. For those with atopic dermatitis, or eczema, Epsom salt can be particularly helpful in reducing irritation and lessening the redness of the area.
Add one to two cups of the salt to a warm bath and soak in the water. Depending on the condition of your skin, a relaxing bath with Epsom salt can be taken anywhere from one to a few times a week. A small spoonful can also be added to body and face washes for extra exfoliation.
Coconut oil provides an incredibly effective solution for many skin types due to the wide range of benefits it provides. This oil has anti-fungal and bacterial properties, strengthens skin, protects against sunburn and harsh weather, reduces redness, and is a great moisturizer. These many benefits can help relieve the symptoms of various skin conditions, such as the dry, flaky skin associated with psoriasis. Not only does coconut oil protect skin, it also nourishes it below the surface, providing a simple way to achieve a bright and healthy look.
This natural remedy can be used simply by rubbing a small amount onto the face and body. It may leave an oily appearance directly after application, but the oils will be absorbed. Coconut oil can also be added to face masks and combined with natural substances and lotions for a healthy boost for your skin.
Pollutants, skin diseases, and other elements of daily life can take a negative toll on the skin, and taking care of it is important to ensure that it remains healthy and looking young. These natural remedies will leave your skin bright while providing the various health boosts it needs to maintain a wonderful glow.
Growing your own food have numerous benefits. I wanted to share with you my top three reasons for taking charge of my food supply more than 8 years ago. As a Nutritionist who actively teaches the Nutrition and Cancer program at Edison Institute of Nutrition, I have done a great deal of research on the quality of the food at our local supermarkets. When I first saw Tower Gardens, I knew right away that it was exactly what my family needed!
Here are the top 3 reasons we made the decision in 2012 to grow our own food year-round.
Reason #1 – Growing your own food reduces the chemicals on your food. One of my biggest concerns for our general health is the sheer amount of chemicals we are exposed to in our food. From pesticides, herbicides, fungicides and let’s not forget the added chemicals in processed foods. I truly believe these are harming our health. Growing my own food helped me provide chemical free food year-round for my family.
Reason #2 – Growing our own food helps us help the environment. Growing lots of food year-round in our Tower Garden allows my family to reduce our carbon footprint. Much of our produce in grown in our dining room. We are not purchasing food that has been shipped hundreds or thousands of miles, losing much of its nutritional value. We are eating vine ripened, chemical free food that is also helping us reduce the money we spend on farming and shipping methods that are less than ideal for our Earth.
Reason #3 – It saves money. It saves a lot of money! Our family has often tracked the costs of the food we grow to the costs of purchasing less nutritious, sprayed foods at the supermarket. We can conservatively say we save upwards of $150 a month on our produce costs, while consuming better quality food! Just add up that math. 12 months x $150 in savings equals $1800 a year times 8 years totals over $14,000 in savings! Now of course each family’s savings will be different depending on what they grow and where they live, but aside from the purchase of our Tower Garden with lights (approx. $1300 over 12 payments) and our annual order of Tonic ($78 plus tax) growing on our tower is incredibly cost effective!
I want to ask you. What would be the three biggest reasons you would like to grow your own food? Purchasing a Tower Garden for your family is one of the best decisions you can make. It allows you to be in control of your food supply and provide your family and yourself with better quality nutrition year-round.
If you have any questions or wish to discuss them together, please reply to this email or book your call: https://calendly.com/alisaherriman/complimentary-product-call
Yours in Good Health
Alisa Herriman RNCP ROHP CHCP
What Sugar Does to Your Body
Sugar is one of the most harmful ingredients you can put in your body but it’s something many of us eat far too much of. According to the latest stats from the American Journal of Clinical Nutrition, the average American eats 76.7g of sugar every day – the equivalent of 19 teaspoons per day. Below we’ll be discussing five of the main reasons you should limit your consumption of sugar.
Sugar Has No Nutritional Value
One of the biggest reasons to avoid refined sugar is that it contains no vitamins, minerals or antioxidants. These nutrients are found in almost every healthy, natural food and are essential for your body’s survival. They support all the internal processes in your body, protect against illness and allow you to perform at your peak.
Eating too much refined sugar often stops you getting the vitamins, minerals and antioxidants your body needs from your diet and causes nutrient deficiencies. These nutrient deficiencies can cause you to feel sluggish, affect how you perform and lead to serious health problems.
Sugar Disrupts Your Energy Levels
Sugar enters the bloodstream quickly and causes a rapid surge in energy levels, followed by a rapid crash. While the initial sugar high may give you a few minutes of increased energy and focus, the overall impact of these constant fluctuations in energy caused by eating too much refined sugar is negative. It makes it very difficult to concentrate for long periods of time, causes you to become unproductive and makes you feel lethargic.
Sugar Causes Weight Gain
Unlike whole food based complex carbohydrates, proteins and fats which take longer to digest and have a satiating effect on the body, sugar passes through the digestive system very quickly and doesn’t satisfy your appetite. As a result, you still crave additional after filling up on refined sugar and are very likely to overeat.
Sugar is also hidden in many foods such as breads, sauces and sodas. Because it doesn’t satisfy your appetite in the same way that other foods do, these hidden sugars add extra calories without you even noticing and cause you to gain weight.
Sugar Increases Risks For Liver Damage
Many of the refined sugars in foods come in the form of fructose. When you eat too much fructose, it overloads the liver and causes it to turn fructose into fat. This then leads to fatty liver disease and many other liver problems which have a negative impact on your energy levels, digestion and overall health.
Sugar Increases Inflammation In The Body
Numerous studies have shown that eating large amounts of refined sugar can cause excessive inflammation in the body. Not only is this excessive inflammation painful but it also damages your body’s cells and vital organs, and can cause permanent health problems. Inflammation in the body has also been linked with accelerated internal and external aging. Plus, it is also one of the biggest risk factors for chronic diseases such as cancer, diabetes and heart disease.
Yours in Good Health
Alisa Herriman RNCP ROHP CHCP
To cut that sugar craving, try this amazingly delicious smoothie!
CHOCOLATE BANANA BLISS SMOOTHIE
1 cup dairy free milk or coconut water
1 ripe banana
1/2 cup kale
2 tablespoons cashew butter or almond butter
1 tablespoon raw honey or stevia
1 Scoop of blood sugar stabilizing Chocolate Complete
Wanting to live more naturally is a noble goal, but unfortunately many individuals don’t understand what this means, or make some very common mistakes. Here are some areas where you might be going wrong, but don’t worry – they are all easy to fix.
Trying to do it All
A very common mistake made when trying to live more naturally is when you try to do it all. You can’t “win” at living a holistic life. You don’t need to do it 100 percent perfect 100 percent of the time, and you definitely don’t have to dedicate all your time and energy to it. What this is going to do is overwhelm you, and make you think you are failing because if you don’t do everything perfectly, you won’t do anything at all. Remember that doing just a little something is better than doing nothing when it comes to living more holistically.
Not Making Consistent Change
It really is better to start slow with your new natural lifestyle, and work on changing small things, one at a time. Don’t attempt to change everything at once, but work on more of a consistent change. This allows you to take small steps that don’t completely change your life rapidly, and make you feel like you can’t keep up. Choose one thing at a time, like buying organic produce or switching out your skincare products for more natural ones, then change the next thing when you feel ready.
Failing to do Proper Research
It is super important to spend time planning, researching, and educating yourself on living a holistic, sustainable lifestyle, otherwise you might not realize all the other mistakes you are making. Be sure you understand what is natural, what organic means, what you can recycle, and so much more. There is a lot to learn about living more holistically, being sustainable, and reducing waste. It is a BIG lifestyle change, and one that requires you to continuously learn more as you go along with it.
Forgetting About the Small Things
Living more simplistic and natural is not complicated and doesn’t have to be expensive. Try not to spend your entire budget on pricey essential oils and all organic food if it is not within your budget. This is a common mistake that often leads to people giving up, because they think they can’t afford it. There are many ways to cut costs and not make it so complicated for your family just to live a natural lifestyle. Start with the Dirty Dozen list when it comes to choosing your organic foods and source out suppliers at your local farmers markets. You can also grow your own chemical free food year round with a Tower Garden! https://alisaherriman.towergarden.ca
Yours in Good Health
Join my 5 Week Holistic Living Course this June 2021!
Alisa Herriman is an International Marketing Director with Juice Plus+. Her journey started in 2012 when she was looking for a quality health product line for her nutrition practice. Alisa has since grown and international business that focuses on helping families live a healthier lifestyle. She has replaced her traditional business income with her Juice Plus+ business and now focuses her time and energy helping others build successful online health supplement businesses.
Alisa Herriman has been researching and teaching Nutrition since 2003. Leaving her job in the health care industry to share her passion for healthy living, Alisa travels all over Canada sharing her mission and teaching communities how to prevent and fight disease with Nutrition and a healthy lifestyle.
Alisa Teaches at Edision Institute of Nutrition, and is a very popular coporate speaker. Join Alisa in her mission to change the health of families and share these holistic living articles!