Month: March 2014
The Way To Maximize Your Metabolism
The Way To Maximize Your Metabolism
.jpg)
What exactly is your metabolism? It is the process of how we burn our calories we eat and how quickly or easily we gain and lose weight. Age and genetics play a role, and there’s nothing we can do about that, but there are other ways to speed it up if you want to.
First, a key piece of advice, is to get your thyroid checked by a qualified practitioner (they are hard to find). If your thyroid is under active then boosting your metabolism will be a real challenge.
A key way to boost your metabolism is to eat breakfast! This can boost it by as much as 10%. Eating a healthy protein is the best choice for sure and this gets the digestion process going to start your metabolism burning.
Eating protein is a great way to support and boost your metabolism, by as much as 25%! It requires more energy to digest protein which burns more calories and it sustains you for longer.
Regular exercise is key, especially earlier in the day. If you can even take a brisk walk first thing in the morning this will get your motor going and burn more calories throughout the day. Muscle burns more calories than fat, so don’t forget to include some anaerobic activities in your work out routine (stretching, weight lifting and resistance exercises).
Get your fiber! Having a diet rich in fiber is very helpful. It makes you feel fuller longer which helps with weight management and keep you regular.
Try just a few of these and see what happens! These are easy changes that will have dramatic effects on your metabolism.
The Amazing Health Benefits Of Coconut Milk
The Amazing Health Benefits Of Coconut Milk
Coconut is a unique flavor and not everyone likes it, but it is becoming increasingly popular because of all of the great health benefits it has from the coconut itself, coconut milk, coconut water and coconut oil. Coconut milk is a very healthy alternative to other products and especially for those who are intolerant to traditional cow dairy. It is rich in healthy saturated fat and many other wonderful nutrients.
Coconut milk is rich in vitamins C, E, B1, B3, B5 and B6 as well as iron, selenium, calcium, iron, magnesium and phosphorus. It’s a great option for those who are allergic to traditional cow’s milk or who don’t care for almond milk.It is also a rich source of phosphorus. It contains selenium, an antioxidant, which relieves arthritis and is a rich source of magnesium, which helps to calm the nerves and maintain normal blood pressure. It is a great source of fiber, which makes you feel fuller for a longer time and if taken in moderation, can help to control or contribute to weight loss.
Even though coconut milk contains saturated fat, it reduces cholesterol levels and contains lauric acid which boosts HDL, which is your good cholesterol.
Like coconut oil, coconut milk is great for your hair in many ways by nourishing your hair giving natural moisture from roots to ends. It boosts the hair follicles and stimulates hair growth, restoring dry, damaged, weakened and brittle hair as well as split ends, and as a bonus it works as a natural hair detangler.
I love to drink it but there are many other uses for it. Enjoy it in a protein smoothie, with cereal or for your hair!
Banana Blueberry Protein Moringatein Recipe
Delish!!
Banana Blueberry Protein Moringatein Recipe
Are you looking for a delicious recipe to blend up? Two great smoothie ingredients are blueberries and bananas. They taste great, but they are also very nutritious.
Blueberries are very popular, not only because they taste delicious, but they are extremely good for you. They are power packed with antioxidants, they are low calorie, they support bone health, are high in fiber, support heart health, cancer preventing, they have a relatively low to moderate Glycemic Index and eating them can even prevent urinary tract infections. They are easy to store frozen and convenient to add to any protein smoothie.
Bananas are natural sweeteners, loaded with potassium, and they contain vitamins B6 and C, magnesium, folate, manganese and they are a great source of fiber. They contain virtually no fat and act as a natural antacid. They are easy to store frozen as well, just ripen…
View original post 139 more words
A List Of Paleo Foods For Beginners
A List Of Paleo Foods For Beginners
What is the Paleo Diet? It is eating like they did during the Paleolithic Period, or that’s the idea behind it….imagining what was eaten…WAY back in the day. This means anything we could hunt or find – meats, fish, nuts, leafy greens, regional veggies, and seeds. The idea is to focus on protein and vegetables that are from whole and natural sources, plus a little bit of healthy fats and very few carbs.
We all have to start somewhere and sometimes having ideas or a list really helps! On the Paleo Diet you can’t have dairy, grains, starches, wheat or legumes….but what CAN you have? It can be a challenge to make these changes, so here’s some specific ideas on what to put on your shopping list.
Healthy meats of all kinds and fish, plus fruits and veggies are a winner. Everyone knows fruit is healthy but too much is not good for you because many of them are high in sugar, which spikes your blood sugar. So what are the approved fruits and veggies, oils, nuts and seeds? Here’s some great ideas for you….
Suggestions for healthy vegetables:
- Asparagus
- Artichoke hearts
- Carrots
- Spinach
- Celery
- Broccoli
- Zucchini
- Cabbage
- Peppers
- Cauliflower
- Parsley
- Eggplant
- Green Onions
Suggestions for healthy fruits:
- Apple
- Bananas (but limited)
- Avocado
- Blackberries
- Papaya
- Peaches
- Plums
- Mango
- Lychee
- Blueberries
- Lemon
- Strawberries
- Watermelon
- Lime
- Raspberries
- Cantaloupe
- Oranges
Suggestions for healthy nuts and seeds:
- Almonds
- Cashews
- Pecans
- Pine Nuts
- Pumpkin Seeds
- Sunflower Seeds
- Macadamia Nut
- Walnuts
Suggestions for healthy oils:
- Coconut oil
- Olive oil
- Macadamia Oil
I always love something I can print out and take to the grocery store with me. I hope this helps you follow your new lifestyle changes on the fantastic Paleo Diet!
What Exactly Is Quinoa?
What Exactly Is Quinoa?
Quinoa is increasingly becoming popular as a health staple in the place of rice and potatoes. The three common types are white, red and black. White is the most common. It has a very mild flavor that makes it easy to incorporate in lots of great recipes. Red is crunchier and has a stronger flavor and needs a longer cooking time. Black is the crunchiest and with that comes the strongest flavor. The quinoa glycemic index is relatively low compared to rice which is relatively high.
It has a unique texture and appearance once cooked.
What are some of the great things quinoa can do for you?
- Migraine Reliever
- Lowers Cholesterol
- Prevent Gallstones
- Bone Health
- Lose Weight
- Great For Diabetics
- Easily Prepared
- It Has Protein!
- It’s Low Calorie
- It’s Nutrient Rich
- Supports Cardiovascular Health
What are the great nutrients in quinoa?
Quinoa contains high amounts of riboflavin, magnesium, soluble and insoluble dietary fiber, protein, iron, B vitamins, potassium, zinc, amino acids and calcium. It is much safer for diabetics to consume because it is not likely to spike your blood sugar compared to most simple grains. It is alkaline so it can be eaten to balance out your diet and maintain an alkaline state in the body.
What’s really great is it is very easy to cook, just like rice without the insulin response. Brown some chopped onions, garlic and mushrooms in coconut oil then add the quinoa and lightly fry and season. It’s easy to add chopped cooked veggies to it as well, top it with parmesan, pine nuts, cut up avocado and tomatoes. Yum!!
It used to be that quinoa could only be found in specialty stores, but now you can find anywhere and it’s pre-rinsed and ready to cook. It can easily be cooked in just 15-20 minutes.
Quinoa is naturally low in calories and contains only around 220 calories per cup. It’s a great diet staple that is healthy, a great source of fiber and is very delicious and filling.
Give it a try! You will love it.
What’s All This Talk About Glycemic Index?
What’s All This Talk About Glycemic Index?
The Glycemic Index is a measurement of foods containing carbohydrates and their impact on blood sugar levels. This unique reference to foods is now becoming very popular but is actually a relatively new way of analyzing foods. It is extremely helpful to those struggling with insulin issues and weight issues.
Specific diets that focus on eating foods with a low Glycemic Index have been associated with a significant decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas.
Here is an interesting list of foods and their GI values. Take a look.
Foods with a low to medium Glycemic Index Value
- Cherries – 22
- Grapefruit – 25
- Muesli – 43
- Prunes – 29
- Oat Bran -55
- Apricots, dried – 29
- Ice Cream – 38
- Apple – 38
- Whole Milk – 31
- Sweet potato – 44
- Minestrone soup – 39
- Spaghetti – 38
- Pear, fresh – 38
- Hummus – 6
- Capellini – 45
- Strawberries – 40
- Peanuts – 15
- Orange, navel – 40
- Sourdough bread – 53
- Banana – 52
- M&M peanut candies – 33
- Quinoa – 53
Foods with a medium to high Glycemic Index Value
- Bagel – 72
- Pea soup – 66
- Hamburger bun – 61
- French Baguette – 95
- Baked potato – 85
- Scones – 92
- Waffles – 76
- Rice Krispies – 82
- Corn Flakes – 92
- Watermelon – 72
- Dates – 103
- Pumpkin – 75
- Rice crackers – 91
- Pretzels – 83
- Instant rice – 87
- Wild rice – 87
It’s a new way to focus on food, but so valuable! Taking a moment to think before you eat can add incredible health benefits. Focus on eating healthy amounts of quality protein, some healthy fat and a little bit of low glycemic carbohydrates and you will just feel better!!
A Moringatein Smoothie Recipe With A Pineapple Punch
Yum!!
A Moringatein Smoothie Recipe With A Pineapple Punch
Pineapples are an especially popular tropical fruit, second only to bananas. They are a low calorie fruit packed full of great nutrition. They are naturally very high in vitamin C, manganese and copper and also contain vitamins B1 and B6, folate, pantothenic acid and they are a great source of fiber. They happen to be in season now, so it’s a great time to make a delicious smoothie with them! They are an exceptionally juicy fruit and have a vibrant tropical taste that beautifully blends sweetness with a tart twist.
Bananas are a big fruit favorite, and they are especially popular for adding to a protein smoothie because they are loaded with nutritional goodness! They have tryptophan in them, which is an amino acid that converts to seratonin, a natural mood enhancer and they are a great source of fiber. They are…
View original post 230 more words
The Highest Foods In Fiber
The Highest Foods In Fiber
We all need our roughage and here is a great list of high fiber foods to incorporate into your diet. But first, why do we need fiber in the first place? It is an essential nutrient that we all need for the proper digestion of our foods. We also need it for the general function of our intestinal and digestive tract and it also helps us feel full (aiding in weight loss)! Without it we will ultimately end up constipated, develop hemorrhoids, possibly elevated cholesterol levels and even elevated sugar levels in the blood. None of these are good or fun to deal with. Too much fiber is not a good thing either, causing diarrhea, possible dehydration and even a bowel obstruction.
When you are adding more fiber to your diet, you need to be mindful of adding more fluids as well….so be sure and drink lots of water! This is good for you anyway, but essential in a high fiber diet.
Here is a short list of some great high fiber foods to think of adding each day:
- Oranges
- Prunes
- Mushrooms
- Rye
- Raw Cabbage
- Nuts and seeds
- All kinds of berries
- Pumpkins
- Celery
- Tomatoes
- Leafy greens
- Oatmeal
- Beans and legumes
- Artichokes
- Peas
- Different types of squash
- Brussel sprouts
- Broccoli and cauliflower
- Avocado
- Bran Flakes
- Pears
These are all everyday easy high fiber foods and by adding in enough to your diet will create a happier you ( :
Suggestions For Great Protein Filled Snacks
Suggestions For Great Protein Filled Snacks
Being prepared with a healthy snack on hand is always a great idea. It will help keep you fuller longer, as well as keeping your metabolism burning throughout the day (improving weight loss if desired), and all the while avoiding an eventual energy crash without it. Plus you’ll skip the unhealthy snacks!
Here are 11 great suggestions that are easy to eat at almost any time:
1) Protein Smoothie. Great for on the go and if you refrigerate them, they are the simplest and easiest way to get everything you need in an instant.
2) Nuts and Seeds. 1 ounce (a handful) contains approximately 6 grams of protein and almost 10 grams of healthy monounsatured fat. And they are so easy to carry with you!
3) Quinoa. It cooks up like a grain, yet has the same type of muscle building protein in it similar to meat or eggs. A half a cup uncooked has 12 grams of protein in it, it’s high in potassium and rich in magnesium, iron and vitamin b-6, plus a little healthy fat.
4) Cottage Cheese. A half a cup has approximately 16 grams of protein and it is very low in fat (unlike most cheese). It’s also wonderful to add to fruit to for a chilled sweet snack.
5) Black beans. These are packed with protein and fiber. A cup has 15 grams of protein and tastes delicious.
6) Beef or Turkey Jerky. This is an old classic and yummy to gnaw on when you’re feeling a lull and needing something to satisfy your taste buds and give you that little protein boost. Just 3 ounces packs with approximately 24-30 grams of protein and talk about an easy snack!
7) Salmon. It’s easy to eat and is a power protein that is also a top source of the healthy and much needed omega-3 fats lacking in our diets. A 3.5 ounce serving has 22 grams of protein in it.
8) Eggs. One of the world’s perfect foods. 1 egg has approximately 6 grams of protein in it. It’s cooked in a million ways and hard boiling them allows you to easily transport them for a quick protein filled snack.
9) Oatmeal. A half a cup has about 5 grams of protein in it, a little bit of dietary fiber and iron, plus you can add a healthy fat to it to round it out for your snack. I love putting some healthy fruit on top, especially berries. Avoid the instant packets because they tend to be loaded with sugar.
10) Tuna. It’s an easy and great source of protein with approximately 25 grams per can. There are so many ways to mix up tuna for a delicious snack.
11) Deli meats. Lunch meat isn’t just for sandwiches; it makes a tasty protein roll-up snack as well. Two slices of deli meat turkey has approximately 7 grams of protein, 2 slices of lean chicken breast has approximately 10 grams, and roast beef about 10 to 12 grams of protein in 2 slices. It’s so easy to make a great snack with these!
Incorporating a healthy protein snack into your day will give you more energy and stamina to keep you going through your busy day! Try it! You’ll be amazed at the changes in how you feel.
Enjoy!
Magical Mystical Coconuts
Magical Mystical Coconuts
Coconut Oil
This is an amazing healthy fat extracted directly from the meat of the coconut. It has a long list of medicinal properties and used in cooking as well as for skin care and nourishing products. It is stable at a high heat, slow to oxidize and resistant to becoming rancid, making it suitable for high temperature cooking or deep frying. It is solid at room temperature (unless it is warm and there is no a/c and it is summertime). It is wonderful to bake with! Always use virgin coconut oil.
Coconut Milk
This is made by pureeing the meat and water from a coconut. It is best to avoid the boxed coconut milk because they tend to contain additives and stabilizers to retain a liquid consistency. A better option is canned coconut milk (in BPA-free cans) and those that contain only coconut and water and are preferably of guar gum (some people are sensitive to this).
Coconut Flour
This is made by grinding it finely and drying the meat of the coconut itself. It is full of dietary fiber and protein and serves beautifully as a naturally gluten free flour alternative. The high fiber content also keeps sugars from being absorbed into the bloodstream. It is a great alternative for those with nut or wheat allergies
Coconut Crystals
This is also known as coconut sugar and they are produced from the sap of the flower buds of the coconut palm tree. They have been used as a traditional sweetener for thousands of years and have a very low glycemic index.
Enjoy the healthy wholesome benefits from coconuts today!!
Mission Nutrition 