Friday, April 19, 2013
When performed properly, the rhythmic contractions of the abdominal blood vessels during inhaling and exhaling help to circulate blood through the body, enhancing oxygen uptake and metabolic rate. As you inhale, your diaphragm expands and squeezes the blood out of your internal organs and blood vessels. Then as you exhale, the diaphragm relaxes as new blood rushes in. So as a simple method of boosting the metabolism, focus on deep breathing from the stomach and not just during a stretch or exercise routine but also while you’re
driving in your car or sitting at your desk. Try this: inhale slowly through your nose, hold for a 1 count, then ex-hale through your mouth. The breath should originate from the back of the throat and finish from deep inside the stomach. Once you’ve practiced and perfected this form of breathing, it can become a natural mechanism for boosting your metabolism.
Have a great weekend!
Thursday, April 18, 2013
Vegetable oil, that is. How can an oil that comes from a vegetable, such
as corn based oils, sunflower oil, sesame oil, soybean oil, safflower oil and
canola oil be dangerous for our bodies? It’s because of the way the oils must
be extracted from the vegetable. This process occurs in factories where the
oil-containing seeds are heated to enormous temperatures under massive
pressures while being exposed to heavy amounts of light and oxygen. Add in
the toxin-containing extraction chemicals and pesticide concentrating com-pounds and the results is an oil with a high amount of free radicals and dam-aged or destroyed cholesterols and vitamins which are non-beneficial for the body. Free radicals damage the cells and slow cell metabolism. In contrast,
an oil such as extra virgin olive oil is produced by crushing olives between
two stone rollers – a relatively non-stressful process. In addition to extraction, many of the vegetable oils undergo hydrogenation, a process in which an oil that would normally be a liquid at room temperature is converted to a solid. This is accomplished by mixing the oil with metal particles, hydrogen gas, emulsifiers, starch and bleach. This process, applied to margarine and shortenings, makes these fats even more dangerous than the vegetable oils. Hydrogenation results in the formation of trans fats, a toxic and metabolically un-usable fat that can build up in the body and significantly increase the risk of cancer, heart disease and other metabolically damaging conditions. You’ll find these type of fats in cream cheese, peanut butter, shortening and other solid spreadable fats. These “partially hydrogenated” fats are used to give food a longer shelf life and preserve the flavor. Hydrogenation also blocks the body from being able to actually use the fatty acids as energy which makes them end up on your waistline. Extra virgin olive oil, coconut oil and flax seed oil are three of the best oils you can use if you want to consume fats but avoid the potential cell damage.
Tuesday, April 16, 2013
Size It UP
As you know, consumption of several small meals per day is a great way
to keep the metabolism elevated. The problem is most restaurants or fast
food joints aren’t focused on giving you one of these small meals, especially since the Western ideal is to receive as much food for your dollar as possible. Big portion sizes keep most customers happy and fat! Studies have shown that when presented with a restaurant prepared meal, an individual will automatically consider the size of that meal to be an acceptable portion size and most likely consume the entire portion in one setting. Combine this with the fact that restaurant meal sizes have been significantly increasing over the past several decades and you’ve got a recipe for uncontrolled blood sugar levels, insulin insensitivity, weight gain and a depressed metabolism. When eating out consider that muffins can be 3 times a standard portion size, pasta can be 5 times a standard portion size and desserts can be 7 times a standard portion size!
Furthermore, checking or asking for the nutritional label can often be
deceptive because the label may break a single item down into several
separate portions. So the cookie that claims on the nutritional label to
be 100 calories is actually 400 calories, unless you just eat ¼ of it. Here’s
a simple solution to overeating when eating out. Whenever you go to
a restaurant ask for a “to-go” box with your order. Immediately shove
at least half of the meal into the to-go box and set it under your chair
to take home for a later meal. Better yet, ask the kitchen to box half the
meal for you. They should be happy to oblige.
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