Holiday List

The holidays are packed with things to do.  You may have a to do list that is a mile long!  And I know for me, sometimes I get caught up in the hustle and bustle and forget what the season is all about!  Part of being “healthy” is having emotional wellness.  And getting lost in the busyness of the season can be very taxing on us!  Being stressed and too busy can lead to all kinds of physical ailments and conditions.  And the LAST thing we need right now is to be sick!  I saw this list on Instagram and I thought it was wonderful.  I hope this holiday season that you take time to sit back and enjoy it!  Nothing feels as good as a smile and a warm heart!    

HAPPY HOLIDAYS!!!

Metabolism

Metabolism is the name for the chemical reactions and processes that occur in the body and convert what you eat and drink into energy.  In the most simple terms……..it’s the rate at which your body burns calories.  A fast metabolism will help you lose weight more than someone with a slower metabolism.  There are a few things that can affect your metabolism.  Some of these factors you can’t control like:

1. Age:  Metabolic rates decrease as we get older.
2. Gender:  Men burn more calories than women.  Part of this is because men have more muscle tissue.
3. Genetics:  You get what you get.
4. Thyroid Disease:  Overactive or underactive thyroid glands can speed up or slow down your metabolism.

After reading that you may be thinking that there’s no hope.  But fortunately there are many things you can do to help rev up and boost your metabolism!  Here are just a few of them!

• Eat healthy fats – avocado, olive oil, natural peanut butter, almonds, salmon, flax seed….
• Eat small meals every 3-4 hours – Waiting long periods of time makes your body go into “starvation mode” which decreases your metabolism as a way to conserve energy and prevent starvation. 
• Drink water – According to webmd, after drinking 17 oz. of water, metabolism speeds up 30% within 10 minutes and reaches a maximum boost after 30-40 minutes.
• Get a good night sleep – Sleep deprivation signals metabolism to slow down, use less energy and causes many to binge later in the day.
• Avoid restrictive diets – Extreme calorie restriction can wreck any weight loss efforts by slowing down metabolism to conserve calories for survival.  If you are trying to create a calorie deficit, it’s important to do it safe and slow!
• Eat metabolism stimulating foods – raspberries, green tea, chili peppers, watermelon,  apples, chicken……

Remember that everyone is different.  Ever been around that person that can eat two hamburgers, three pieces of pizza, four orders of large fries, six cookies and a bag of chips and not gain a single pound?  And then you have someone that can eat one cupcake and seem to gain five pounds!!!  It’s all about how your body uses fuel and metabolizes that fuel!  It’s best to fuel your body with quality, real food!  It’s good for your body AND your metabolism! 

Have a WONDERFUL weekend everyone!

Baking

I don’t know what it is about this time of year, but it seems like everyone is baking!  And if you aren’t baking……you are reaping the benefits of the bakers!  There are all kinds of delicious treats lurking around every corner!  And I’m sure you’ve heard or seen different baking or cooking substitution before.  But after I saw this infographic, I knew I had to share it!  It gives you the substitution and the amounts……but it also tells you where to use this substitution.  Just because it works in one recipe doesn’t mean it will work in all recipes!  Plus it has a little key to help you see why the substitution is better (i.e. lowers fat, cuts calories, adds protein, gluten free, vegan, etc.)  Does swapping coconut flour for white flour turn a cookie or cake into a health food?  No.  But it does make it less bad for you and may even add in a little benefit!    I don’t believe in restricting yourself from things you really love.  I think that results in bingeing later on.  But I do believe you can healtherize your favorites!  I can’t wait to try Black Bean Brownies! 

Have a WONDERFUL weekend!!!