January 22nd, 2009

Start 2009 out right by eating more food!   Most people think to lose weight they need to cut out as many calories as possible.  However, this is not the case.  Believe it or not, when you eat food, your body does more than just add calories, it also burns them. Digestion takes energy and therefore burns calories, which is also known as the “thermogenic effect of food.” The thermogenic effect of food accounts for 5 to 10 percent of your metabolic rate, you always want to make sure to eat the right foods to stimulate that thermogenic effect. Protein has the highest thermogenic effect of any nutrient.  Up to 30 percent of the calories from protein are used during you body’s digestion process.  So if you eat 100 calories of protein, 30 calories will be burned through digestion leaving you with a net 70 calories. So take my advice and DON’T skip out on meals.  Get your metabolism fired up by eating more!!  Another way to boost your metabolism is to increase your activities of daily living.  Spreading out the physical activities throughout the day is the best way if you are normally a busy person.  Being more active doesn’t necessarily mean you have to go to a gym.  Here are some simple ways to be more active in your day-to-day lifestyle:


1. Exercise first thing in the morning. Even a short walk or job is beneficial. Get up 20-30 minutes earlier and get your workout in first thing.
 
2. Start taking the furthest away parking spot and get in a few extra steps between your car and the shopping center.

3. Take a walk whenever you can find the time during the day. Taking short 10 minute walks a few times a day will do wonders for your metabolism!

4. Play with your kids! This is great attention for the kids and great activity for everyone.

5. Choose the stairs over the elevator.

6. Choose a restroom that is the furthest away if you have an option.

7. Try to choose an active activity right after work. A walk, bike ride, or easy housework is better than just sitting on the couch watching T.V.

8. Walk, jog, or stretch when you are waiting for dinner to cook, or the laundry to finish.

9. It’s a good idea to break up your harder workouts. You want to have at least 30 minutes of cardio every day, but if you split that 30 minutes into three, ten minute sessions you will find this more manageable and enjoyable.

10. Turn your housework into exercise to burn some extra calories.

Here’s a healthy smoothie recipe that’s one of my favorites:

    * 2 cups fresh peaches
    * 3 bags of green tea
    * 1 cup water
    * 1, 5 1/2-oz can peach nectar, chilled
    * 2 cups lite peach yogurt

 
Directions:

Several hours before serving, place fruit in a freezer container, and freeze. Brew tea bags in 1 cup water. Allow to steep five to ten minutes longer than called for; then remove tea bags, cool the liquid and chill well. To serve, in blender or large food processor combine the brewed tea, peach nectar, peaches and yogurt. Mix well and place in 4 chilled serving glasses. Serve right away and ENJOY! Serves 3-4.

 

Sincerely,

Chloe Key

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