Below is a list of eleven foods that help speed up metabolism. Think of these foods as support mechanisms on your path towards fat loss, as any diet that keeps the pounds off requires sustained effort and exercise.

1. Hot Peppers

Jalapeno, habanero, cayenne and other forms of spicy peppers directly boost metabolism and circulation. In fact, eating hot peppers not only speeds up your metabolism, it also reduces cravings. This is related to its capsaicin content, a compound that stimulates the body’s pain receptors, temporarily increasing blood circulation and metabolic rate. If you have ever experienced a bout of intense sweating after eating a particularly hot tamale, this shouldn’t come as a surprise. Studies have shown that eating hot peppers can boost the metabolism by up to 25%, with the spike lasting for up to 3 hours.

2. Whole Grains: Oatmeal and Brown Rice

Whole grains are full of nutrients and complex carbohydrates that speed up metabolism by stabilizing our insulin levels. Slow-release carbs, such as oatmeal, brown rice and quinoa offer long-lasting energy, without the spikes associated with other sugar-rich foods. We want to keep our insulin levels low, as spikes in this chemical tell the body that it needs to begin storing extra fat.

3. Broccoli

High in calcium (a known weight-reducer), broccoli is also extraordinarily high in vitamins C, K and A. One serving of broccoli will also provide you with plenty of folate and dietary fiber, plus a variety of antioxidants. Broccoli is also one of the best detox foods you can add to your diet.

4. Soups

One study on soup done at Penn State University found that the liquid goodness offered an appetite reducing combination of liquids and solids that reduced intake of excess foods, speeding up the metabolism and burning fat. In the study, women chose one of three 270-calorie snacks before lunch.

5. Green Tea

It is now a well-known fact, through multiple scientific studies, that green tea extract can significantly boost the metabolism, as well as provide a variety of other health benefits. Green tea is delicious and it’s also rich in antioxidants that actively fight harmful free radicals!

6. Apples and Pears

Studies show that these two fruits help boost metabolism and speed up weight loss. Research performed by the State University of Rio de Janeiro found that women eating three small apples or pears daily lost more weight than women who did not. Organic apples are one of the most widely available organic fruits and pears aren’t too hard to find either, great news!

7. Spices

From cayenne to garlic to cinnamon, spices are one of the best ways you can keep your metabolic rates high. Especially speedy are the more pungent spices such as black pepper, mustard seeds, powdered onion and ginger. A Canadian study found that using spices enabled people to burn up to 1,000 more calories daily than those not incorporating spices into their diet.

8. Citrus Fruits

Fruits like grapefruit have been shown to help us burn fat and keep our metabolism high. This could be related to the fruits’ high amount of vitamin C, a helpful and healthful component that reduces insulin spikes.

9. Foods High in Calcium

A study done at the University of Tennessee found that people who consumed 1,200-1,300 milligrams of calcium a day lost almost double the amount of weight as those who were not getting enough calcium in their diet. To help boost your metabolism, eat plenty of foods high in calcium. If you are unable to get enough of these foods, then you should consider taking a calcium supplement. There are many types of calcium and I recommend calcium orotate for maximum efficacy.

10. Foods High in Omega-3′s

Eating foods that are high in Omega-3 fatty acids is a great way to boost your metabolism. These acids reduce the production of a hormone called leptin, a natural chemical that lowers your metabolism. Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.

A Mayo Clinic study found that African tribes with a heavy fish-based diet had leptin levels up to five times lower than tribes that did not consume fish. Please keep in mind that there are many other nutritional sources of omega-3 fatty acids, besides fish. These foods include many nuts and seeds. Hemp oil and flax seed oil are both great additions to your diet because they are naturally high in essential fatty acids.

11. Purified Water

While it’s not exactly a food, it is a metabolism booster. A German study found that drinking water speeds up fat burning. It is also a natural appetite suppressant and detoxifier, and it’s refreshing too!

Other Ways to Boost Your Metabolism

Aside from the foods listed above, there are many other ways you can boost your metabolism. First, don’t drink sugar filled soda, energy drinks, and other processed foods. While some of these foods may give you a caffeine boost, they will not help you lose weight or enhance your metabolism. Whenever you eat do eat the metabolism boosting foods listed above, be sure to chew them thoroughly, as this will aid in proper digestion.

Get plenty of sleep. Try to reduce your stress levels as much as you can. Follow a regular exercise routine that includes lots of cardio. Performing a colon cleanse and a liver and gallbladder cleanse are two other great ways to increase your metabolism and improve your overall health.

Source: http://www.globalhealingcenter.com/natural-health/foods-that-speed-metabolism/

 

1. Tread Water

Start your workout with treading water. This may seem like a simple workout, but it will actually involve all your muscle groups, as you will try to float. Try floating for at least 3 minutes, if you are a beginner and move your way up to 5 or 10 minutes as you get more advanced.

While performing this exercise, try to maintain your back straight, as this will make sure that you work your abs as well.

2. Arm Workouts

The arm workouts should be performed under water, with your feel on the bottom of the pool. Start with simple arm lifts (with or without weights). Being under water, your arms may feel lighter, but you will still work on your muscles.

After lifting your arms, you can rotate them in a clockwise direction and then in an anticlockwise direction.

Get a ball or a kickboard and hold it in front of your body. Press with your arms, trying to hold the ball/ kickboard under water for as long as you can.

3. Abs Workouts

The abdominal muscles can be included in the water workout. Walking under water, maintaining your abs tight can be a starting point to work on your abs.

Then lift one of your legs as high as you can.

Find a wall grab and with your back to the wall, grab on to the wall, keeping your arms straight. Tighten your abs and try to lift both your legs as high as you can. Lift the legs to one side to work on your oblique muscles as well.

You can even perform crunches in the water, but you can perform these only if you feel comfortable with floating on the water while you do these workouts.

4. Legs and Buttocks Workouts

The legs and buttocks will be used whenever you are treading water or swimming. However, there are additional workouts designed for legs and buttocks as well.

Get a kickboard and perform a few strokes with your legs, making sure to move your whole leg, so that the glutes are also involved.

5. Stretching Exercises

After a session of aqua aerobics or water workouts, you will have to stretch.

Position yourself in front of one side of the pool, facing the wall. Hold on to the edge of the pool (of a wall grip if there is one). Try to place your feet on the side of the pool while grabbing on to the wall grip as well. Inhale and exhale, trying to move your hips back.

You can perform the stretches even before you start the workout, so that you won’t get any injuries. However, performing workouts in the water is much safer than performing workouts outside the water and there are lower chances of strains or pulled muscles.

Source: http://www.fitday.com/fitness-articles/fitness/weight-loss/make-a-splash-with-these-5-water-workouts.html

2 tablespoons lime juice

2 tablespoons minced mint leaves

1 tablespoon canola oil

1/2 teaspoon salt

1 teaspoon sugar

1 fresh jalapeno chile, seeded and minced

1 pound firm white fish, such as halibut, snapper or cod, cut into 8 finger-shaped pieces

Lime Slaw

1/2 cup low-fat mayonnaise

2 tablespoons chopped mint

1 tablespoon fresh lime juice

1 1/2 cups shredded cabbage

8 corn tortillas, warmed on the grill

Instructions

1. Give Your Diet a Berry Boost

If you do one thing this summer to improve your diet, have a cup of mixed fresh berries — blackberries, blueberries, or strawberries — every day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.

A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.

2. Get Dirty — and Stress Less

To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots — indoors or out.

Just putting your hands in soil is “grounding.” And when life feels like you’re moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.

3. Floss Daily

You know you need to, now it’s time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV — and the task will breeze by.

Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you’re doing better than at least 85% of people.

4. Get Outside to Exercise

Pick one outdoor activity — going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming — to shed that cooped-up feeling of gym workouts.

And remember, the family that plays together not only gets fit together — it’s also a great way to create bonding time.

5. Be Good to Your Eyes

To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.

And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.

6. Vacation Time!

Improve your heart health: take advantage of summer’s slower schedule by using your vacation time to unwind.

Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.

7. Alcohol: Go Lite

Summer’s a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).

A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation — defined as one to two drinks daily — alcohol can protect against heart disease.

8. Sleep Well

Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.

It’s also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.

There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They’re so easy you won’t even know they’re — shhhh — good for you.

Source: http://women.webmd.com/features/8-summer-steps-for-healthy-living

Ingredients 

• 1 scallion, minced
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon fresh ginger, minced
• 1 pound center-cut salmon fillet, skinned and cut into 4 portions
• 1 teaspoon sesame seeds, toasted

Directions

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.

Preheat broiler. Line a small baking pan with foil and coat with cooking spray.

Transfer the salmon to the pan, skinned side down (discard the marinade). Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Tip
How to skin a salmon fillet: Place skin side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30 degrees angle, separating the fillet from the skin without cutting through.

To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Source: www.eatingwell.com

Perform these like a circuit: Do one set of each exercise with minimal rest in between. When you’ve done them all, grab some water and repeat twice more.

Chair Dips

Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up. Do 10 to 12 repetitions.

Chair Squats

Stand in front of chair, feet hip-distance apart, toes forward. Lean chest slightly forward. Bend knees, tap (don’t sit!) bottom on chair, then stand up. Keep your weight in your heels and keep knees over toes. Do 10 to 12 reps.

Get-Fit Tip #1

Keep a food log. I know, who has time to do even one more thing? But if you’re serious about losing some weight, writing down what you eat is one of the best ways to help you stay on track. Even better, do it with a friend and then swap them nightly.

 Butterfly Abs

Lie on back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps.

Oblique Crunches

Lie on back, with knees bent. Cross left ankle over opposite knee. Place right hand behind head and lift right shoulder toward left knee. Release down. Do 10 to 12 reps, then switch sides.

Modified Push-Ups

Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider than chest. Head, neck, back, and butt should be in alignment. Keeping your abs tight, bend elbows and lower chest toward the floor. Press back up. Do 10 to 12 reps.

Standing Hip Extension

Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch.

Step-Ups

Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.

Source: http://www.parenting.com/gallery/10-minute-workout-routine?pnid=115174

Facebook Challenge

In order to maintain a healthy, happy life we must watch what we eat and make sure our meals are wholesome and nutritious. When lunchtime hits, it’s easy to pick up fast food or go out to eat, which is not always the best choice for our bodies. Be Well Barron County is challenging YOU to make good, healthy decisions for lunch.

RULES:

• Participants must “like” Be Well Barron County on Facebook .
• Participants must email pictures and descriptions of their healthy lunches to Be Well Barron County, at bewellchallenge@gmail.com. The pictures/descriptions will be uploaded to the Be Well Barron County Facebook page.
• The healthy lunch challenge runs for one month, from June 10 – July 12.
• No prepackaged or fast food lunch entries will be accepted.
• Only one entry per day will be permitted per participant. Entries can be sent in bulk.
• All entries must be submitted by July 12.
• Lunches will be deemed healthy by Be Well Barron County.

PRIZES ARE AS FOLLOWS:

Email 1 – 8 Lunch Photos/Descriptions: Be Well Barron County lanyard

Email 8 – 15 Lunch Photos/Descriptions: Be Well Barron County lanyard and bracelet

Email 15 – 22 Lunch Photos/Descriptions: Be Well Barron County lanyard, bracelet and reusable grocery bag

Email 23+ Lunch Photos/Descriptions: Be Well Barron County lanyard, bracelet, reusable grocery bag, & portion plate

Be Well’s Healthy Lunch Facebook Challenge is a great way to remind yourself to eat healthy during the work week and encourage others to do so!

Questions about the challenge? Contact Be Well Barron County at: bewellchallenge@gmail.com

GOOD LUCK AND HEALTHY EATING!