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Monthly Archives: August 2009

1.  Build muscle:  People who have muscle have a higher resting metabolic rate.  Every pound of muscle consumes 6 calories a day to maintain itself. 

2.  Kick up your workout:  By having a high-intensity exercise will give you a longer increase in your resting metabolic rate.

3.  Drink more water:  To process calories our body needs water so, increasing your water intake will help you burn more calories.

4.  Have your drinks on the rocks:  Research shows that 5 out of 6 glasses of water on the rocks takes up an extra 10 calories a day.

5.  Eat more often:  Eating small meals through out the day will increase your metabolism, but when you eat big meals with many hours between your meals your metabolism slows down.

6.  Spice up your meals:  Spicy foods kick up your metabolism. By eating a tablespoon of chopped red or green chili peppers can temporarily boost your metabolism by 23 percent.

7.  Eat more protein:  The body burns twice as many calories digesting protein then fat or carbohydrates.

8.  Drink black coffee:  Black coffee benefits you by providing a short-term metabolic increase.  A study showed that 2 cups of coffee prompt a 145 pound woman to burn 50 extra calories.  The coffee has to be just black coffee, because when you add cream, sugar, or flavored syrups will have you take in more calories then you burn.

9.  Drink green tea:  Contains caffeine and catechins which have been shown to rev up your metabolism for a couple of hours.

10.  Avoid crash diets:  Eating fewer than 1,000 calories a day is disastrous for increasing your metabolism.

 

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Reference link:

http://www.webmd.com/diet/slideshow-boost-your-metabolism

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Fat cells are grown in our first year and during puberty.  Fat cells grow about three times there normal size and they can divide to make new fat cells.  Fat cells can shrink but do not decrease in numbers or die.  How much a fat cell can grow can change from person to person.  Fat cells do not show shrinkage around the waist line during dieting alone.  People who have weight around their waist line have a higher risk of heart disease, high blood pressure, diabetes and other chronic conditions.

 

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Reference link:

http://calorielab.com/news/2006/08/17/fat-cells-never-say-die/

WAYS TO RELIEVE STRESS SAFELY

We all know stress is not fun.  Here are some techniques to help you and your love ones to relieve stress. 

  • Writing for 10 to 12 minutes about what’s bothering you or stressful events can help.
  • Let your feelings out by crying, talking, laughing.  Talking to love ones, friends and family about your problems is a healthy way to relieve stress.
  • Do something you enjoy like a hobby, working out, or walk your pet.

If you feel that you do not have the time to do these things that might be the reason why you’re stressed out.

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Reference link:

http://www.webmd.com/balance/stress-management/stress-management-relieving-stress

Quick breakfast for when your child is on the go.

Prep time: 2 minutes

Ingredients:

• ¾ c. fruit-flavored, fat-free yogurt

• 1/3 c. oat bran

• 1/3 c. sliced peaches, canned in light syrup

• 1 tbsp. dried cranberries

Directions:

1. Layer peach slices in 16-oz. plastic cup.

2. Next, layer the yogurt on top of the peach slices.

3. Sprinkle dried cranberries on top of the yogurt.

4. Top with oat bran.

5. Serve immediately or cover and refrigerate until ready to eat.

Serves: 1 Serving size: approximately 1½ cup

Nutritional analysis (per serving):

206 calories

9 g protein

0 g fat

0 g sat. fat

44 g carbohydrate

3 g fiber

4 mg cholesterol

221 mg sodium

271 mg calcium

8.2 mg iron

Diabetic exchanges: 3 carbohydrate exchanges

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Reference link: http://kidshealth.org/parent/recipes/diabetes/d_breakfast.html

Osteoporosis is the weakening of bones and the increase risk of fractures to the bones.  Osteoporosis is seen more in women after menopause.  Some factors that are related to osteoporosis can be linked to genetics, lack of exercise, lack of calcium and vitamin D.  There are no symptoms to osteoporosis until you have a bone fracture. There are treatments for osteoporosis, but please your consult physician on what time of treatment is best for you.  Osteoporosis risk can be lowered by exercising and eating healthy

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Reference link:

http://www.webmd.com/osteoporosis/guide/osteoporosis-facts-at-a-glance