Ways to Boost Your Metabolism

Quote:  True happiness... is not attained through self-gratification, but through fidelity to a             worthy purpose.

-Helen Keller

Ways to Boost Your Metabolism

By: Brian Neal

Everything slows down as you get older, and your metabolism is no exception. A slow metabolism can lead to a number of health issues, including obesity and hormonal problems. A metabolism boost will help your body use the foods you eat appropriately and avoid weight gain. Here are 10 tricks to boost your metabolism every day.

Speed up

When you're working out, walking or doing household chores, double your speed for 30 seconds, then return to your normal pace. Each burst of speed will boost your metabolism, and help you burn energy more efficiently through the day.

Get plenty of Omega-3s

Omega-3 fatty acids, obtained from a diet rich in oily fish, will help to boost your metabolism. According to the University of Maryland Medical Center, Omega-3 fatty acids can help with the symptoms of depression and diabetes, prevent heart disease and provide a healthy metabolism boost.

Increase muscle tone

Muscle may weigh more than fat but it also burns more calories, which makes the metabolism work harder. Each pound of muscle burns around 6 calories a day, while a pound of fat only burns 2. That may not seem like much, but knowing that muscle burns three times as many calories as fat -- as well as looking good -- should be enough to get you building muscle tone.

Regular exercise will build muscle and boost your metabolism, and you don't necessarily need to hit the gym. Walking, swimming, cycling and even housework count as exercise.

Drink green tea

Green tea is an excellent source of natural antioxidants, which is great news for your general health, as antioxidants mop up disease-causing free radicals in the body. The active ingredient in green tea, catechin, helps increase fat oxidation and boosts the metabolism.

Don't cut calories too drastically

When you're trying to lose weight, the first thing you think of is cutting calories. However, if you cut back too much, your body thinks starvation is looming, and it's likely to slow down the metabolism to conserve energy for the lean times it presumes are ahead. This mechanism is a throwback to hunter-gatherer days, so you need to eat enough calories to circumvent your body's reaction.

Eat early

Don't skip breakfast. Shortly after waking up, your metabolism revs up for the day ahead. Eating breakfast helps to get it going early in the day, and once it's revved up, it keeps going.

Channel your inner cow

Graze -- eat small healthy snacks -- throughout the day. This keeps your metabolism at peak performance. Grazing can help you consume fewer calories during the day, since you never become very hungry, so you're less likely to binge eat.

Buy organic or grow your own

Fruits, vegetables, and grains that are grown organically have no pesticide residues that can find their way into your bloodstream. Exposure to these toxins will slow down your metabolism by interfering with the internal temperature gauge that determines your personal metabolic rate.

Drink plenty of water

Your body needs proper hydration to process calories efficiently and stay healthy. To stay well hydrated, drink at least one glass of water before each meal and snack, and don't allow yourself to become thirsty. Water also blunts the appetite, so you're likely to eat less.

Drink coffee - but not too much

If you're a coffee drinker, then you are probably aware of the benefits of increased energy and enhanced concentration. In addition, black coffee in moderation can help give you a good boost to your metabolism.

It's good to give your metabolism a boost at any age, but it's particularly important as you get older. Whether you are trying to lose weight, or just need more energy throughout the day, these tricks will give your metabolism the natural boost it needs, with no risk of side effects.

Always consult your physician before beginning any diet or exercise program.

www.BrianNealFitness.org

Motivation Tips for Running Your First Half Marathon

Quote: Because of your smile, you make life more beautiful.

-Thich Nhat Hanh

Motivation Tips for Running Your First Half Marathon

By: Brian Neal 

Running a half marathon is a major accomplishment for many people, an item to check off the bucket list.  At 13.1 miles, a half marathon is long enough to be a serious distance run, but not so long that it feels like an impossible feat. Starting and maintaining a training regimen is tough, but with planning and determination, anyone can successfully train for their first half marathon.

The first step in your training plan should be registering for the big race. Half marathons are increasingly popular, so a quick online search should give you plenty of options for upcoming races in your town. Pick a race that is far enough in the future to allow you time to train, depending on your fitness level.  If you are new to running, you'll want to choose a race six months to a year in advance. Once you've paid the entrance fee and have a date written on your calendar, you'll feel more motivated to begin a serious training plan.

If at all possible, find someone to sign up to run the half marathon with you. Not wanting to disappoint your running companion can be motivation when you might otherwise quit. Checking in on training progress and sharing stories of rainy runs and sore muscles makes the grueling process just a little easier.

After you've signed up for a race and found a running buddy, it is time to formulate a plan. There are plenty of free training plans available online. A good training plan incorporates different types of workouts: long runs, hills, intervals, etc. Tailor your plan to fit your schedule; for example, your training plan may have you doing a long run on Sundays, but maybe Tuesdays work better for you. Make alterations as you need to, but try to keep the intent of the plan as best you can. Your training will have you building mileage each week, which is important in building your stamina and preparing you for the big day. It's also important to take advantage of your scheduled rest days. These rest days are vital to your overall running success because they allow time for your body to recover and re-energize. A rest day can include yoga, walking or some other form of gentle exercise, but no running, strength training or anything else strenuous. 

Be patient with yourself. You probably will have a setback at some point in your training. Travel, illness, injury or just plan laziness can cause you to slip up at times.  When this happens, just forgive yourself and pick up where you left off. 

Finally, carve out time for running. No matter how busy your life is, if running a half marathon is important to you, you will find the time to train. You will probably have to sacrifice something else in your life: sleep, personal time, hobbies, TV time, going out with friends, etc. So if you make peace with that fact now, it will be easier to stick to your plan and achieve your goal. To guarantee your success, you should schedule time for your workout, whether that means getting up an hour earlier, running during your lunch hour, or hitting up the treadmill in the evenings. Just schedule it and be consistent.  

Running your first half marathon is worth the sacrifice, fatigue and soreness.  Not only are the health benefits worthwhile, but it is exhilarating to achieve a personal goal by your own strength and endurance.

www.briannealfitness.org

4 Ways You Can Start Being Happier Today

Quote:  Live life to the fullest, and focus on the positive. 

-Matt Cameron

4 Ways You Can Start Being Happier Today 

By:  Brian Neal

Being happy is within your control. The choices you make in your day-to-day life can determine whether you are happy or unhappy. Here are four ways you can start being happier every day.

1. Ditch the toxic people 

If you have friends that you know are toxic, you need to let them go. You can spend time trying to explain to them that they make you feel bad, but you've probably done that before and nothing has changed. Stop trying to fix people or be everyone's friend, and put your own happiness first. You probably have decent friends in addition to the toxic ones. Focus your time on the ones you feel good with. Anyone who makes you feel upset, angry, or as if you don't matter is someone you need to stop talking to. You might feel bad for ignoring them in the beginning, but soon the weight of your relationship with them will lift and you'll be happier.

2. Practice being grateful 

It's easy to focus on the negative things in your life such as a bad friend, a bad day, and things you don't have. Take time each day to remind yourself of all the things you do have. Be grateful for your good family and friends, your job, and your health. You can use a notebook to jot down a few things you're grateful for each day. Write down at least three things, but go as high as you want. You can never be too grateful.

3. Prioritize 

Life can become hectic, and if you don't prioritize you may feel overwhelmed and stressed out. If you have a to-do list longer than your arm, focus on getting the top three things done. You only have one brain and two hands, so you can only do so much at one time. Focus on completing one task before moving on to another. You will be happy to find that you're completing tasks in full instead of making slight progress in each task.

4. Exercise 

Physical activity releases chemicals called endorphins, which trigger happiness. Exercise will also help you have a better body image and more confidence, which is important for overall happiness. Fitness isn't just about how skinny or toned you are; pushing yourself to your limits will show you how strong and capable you are. Taking care of your body in the way that it deserves will make you feel better physically and mentally.

You have the ability to make yourself happy. It's all about making the right choices for your life. The choices aren't always easy, but in the long term will be better for you than settling. By making small changes and seeing how happy you can be, you will be encouraged to continue making changes that lead to greater happiness.

www.BrianNealFitness.org

Anti-Inflammatory Broccoli-Cauliflower Soup Recipe: Reduce Inflammation with the Right Foods

Quote:

I think it's very expensive to not eat healthy. Eating healthy is the only affordable option we have left.

-Marcus Samuelsson

Anti-Inflammatory Broccoli-Cauliflower Soup Recipe: Reduce Inflammation with the Right Foods

By:  Brian Neal

Inflammation is a normal part of the human body's immune response to injury or infection. Our bodies need some level of acute inflammation to help us heal. However, chronic inflammation can be damaging to your health. Many serious medical conditions can be attributed to chronic inflammation, such as arthritis, asthma, migraines, lupus and congestive heart failure.

  

Anti-Inflammatory Ingredients

  

The food you eat can be crucial in reducing the level of inflammation in your body. The key is to find recipes that contain anti-inflammatory ingredients and add these to your diet.

  

Broccoli and cauliflower are both cruciferous vegetables. There are a number of laboratory studies showing that broccoli contains anti-carcinogenic properties, as well as being very good for heart and cardiovascular health. Studies conducted in Italy in 2014 show that patients who ate broccoli showed a reduction in inflammation levels in as little as 24 hours. Researchers in the University of East Anglia in the UK also showed that patients given broccoli over a period of two weeks showed a reduction in inflammation associated with osteoarthritis.

  

Spinach contains huge amounts of vitamins A and K, as well as being a valuable source of manganese, folate, magnesium, iron, vitamins B2 and B6, and vitamin E. Spinach also contains more than a dozen different flavonoid compounds that act as anti-inflammatory agents.

  

Garlic is immensely beneficial to your immune system for a number of reasons. It's great for your cardiovascular system, but it's also good for your respiratory system. Research shows that garlic contains strong anti-inflammatory compounds that can reduce arthritic inflammation. In animal studies, garlic has been shown to work in a similar way to non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, by closing off pathways that lead to inflammation.

  

Onions contain the phytonutrient quercetin, which is a powerful antioxidant. According to a study published by Arthritis Today, quercetin has been shown to inhibit histamines, leukotrienes and prostaglandins, all of which are known to cause inflammation. Quercetin may also inhibit 5-lipoxygenase, which is an inflammatory enzyme.

  

Ginger contains potent anti-inflammatory phytonutrient compounds known as gingerols. Studies conducted at the University of Michigan Comprehensive Cancer Center showed that gingerols can kill ovarian cancer cells. Studies published by Osteoarthritis Cartilage also show that the vast majority of arthritis patients treated with ginger experiences relief from joint pain and swelling.

  

By combining ingredients with anti-inflammatory properties, it's possible to reduce the effects of chronic inflammation in many people. Fortunately, there are plenty of delicious recipes to choose from.

  

Anti-Inflammatory Broccoli-Cauliflower Soup

  

Preparation time: 10 minutes

Cooking time: 10 minutes 

Serves: 4 

  

Ingredients

  

1 tablespoon extra-virgin olive oil 

1 red onion 

2 cloves garlic 

1 small knob ginger ( ¼ inch or ½ cm)

250g (8.8oz) broccoli 

250g (8.8oz) cauliflower 

250g baby spinach leaves 

4 cups water

4 chicken bouillon cubes 

½ teaspoon dried basil 

¼ teaspoon curry powder 

Salt and pepper to taste 

  

Instructions

  

Pour the olive oil into a soup pot and heat over a medium heat. Add the chopped onions, ginger and garlic to the pot and sauté lightly for 1 minute. Add the water and bouillon cubes to the pot.

  

Chop the broccoli and cauliflower into 2.5cm (1 inch) pieces and add them to the pot. Add the baby spinach leaves and stir them into the soup mixture gently. Add the basil and curry powder to the pot.

  

Cover the soup pot with a lid and bring the mixture to the boil. Once the soup is bubbling, reduce the heat to low and leave it to simmer for 10 minutes.

  

Once the vegetables are softened, remove the soup from the heat. Use a stick blender to blend all the ingredients into a smooth, creamy texture.

  

Serve the soup immediately. 

  

Store any leftover soup in air-tight containers in the freezer. This soup can be frozen for up to three months and can be reheated easily in the microwave.

  

  

Resources: 

arthritistoday.org/what-you-can-do/eating-well/arthritis-diet/onions-and-inflammation.php

med.umich.edu/opm/newspage/2006/ginger.htm 

whfoods.com/genpage.php?tname=foodspice&dbid=72

naturally-healthy-eating.com/benefits-of-spinach.html 

whfoods.com/genpage.php?tname=foodspice&dbid=43 

www.BrianNealFitness.org