Dawna Stone

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5 Foods to Rev Your Metabolism

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chili pepper

Simply put, metabolism is the rate at which your body burns calories. When comparing people with the same activity level, diet and weight, those with a fast metabolism may lose more weight than a person with a slow metabolism.

Metabolism can be influenced by age, gender, heredity, and weight. Although many of those influencers may be out of our control, we can also stimulate our metabolism by what we eat. Here are 5 foods (with tasty recipes) that can help rev your metabolism: 

Chili peppers

Chili Peppers contain capsaicin, a compound that gives peppers their heat. Your taste buds aren’t the only thing experiencing the heat; Peppers push your body to use energy several hours after eating and can burn up to 100 extra calories a day. Although the more heat the better, don’t ignore mild peppers – they also contain compounds that help burn calories by sending fat-burning signals to the brain. My Black Bean Tostadas recipe has the perfect amount of spice to speed up your metabolism.

Garlic

For a simple metabolic boost, add crushed fresh garlic to your meals. Garlic raises your body temperature, naturally burning more calories. Additionally, it has the ability to break down fat and increase your metabolism. This Chicken and Vegetable Stir-Fry is a great example of how to easily add garlic to your meals.

Avocado

Avocados are the definition of “healthy fats.” Packed full of essential amino acids, monounsaturated fats, fiber, vitamins, and minerals, avocados help keep inflammation down and metabolism up. Incorporate avocado into your diet by trying one (or more) of these recipes.

Beans

Foods high in resistant starch and fiber, like beans, require more energy to break them down. The more energy required during digestion, the more calories burned. This Three Bean Salad is the perfect meal to get your metabolism kicking into high gear.

Salmon

Foods boasting Omega 3 fatty acids, like salmon, help build muscle, burn calories, and process your food effectively. Try eating salmon, or other fatty fish, once or twice a week. Try this incredible Salmon and Citrus Salad to get you started.

 

Don’t forget the drinks! In addition to foods we eat, the drinks we drink can help fuel metabolism.

Water

There are plenty of reasons to stay hydrated, and your metabolism is one of them. Drinking water is an easy (and free) way to keep your metabolism in gear. Always have water available throughout the day. If you find it difficult to keep the water flowing, try drinking with a straw – I find that my water intake doubles when I have easy access.

Coffee

Caffeine is a stimulant to the central nervous system and can boost metabolism by 5 to 8%. 1 cup of coffee a day can be just what you need to awaken your metabolism – but leave out all the sugar and creamers as those can add unnecessary (and unwanted) fat and calories.

Green tea

Green tea boasts caffeine and antioxidants, both of which help stimulate the nervous system and burn fat.

Anti-Inflammatory Foods Worth Eating

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Anti-Inflammatory Foods Photo_Kale

Inflammation is the body’s response to harmful stimulus and occurs naturally in the body. We rely on this protective response from the immune system to eliminate injury to our cells and initiate repair. But when this function is out of balance, it can cause harm to our bodies. Over activity of the immune system, or chronic inflammation, can lead to a number of diseases and symptoms such as Rheumatoid arthritis/joint pain, fatigue, and damage to the blood vessels.

To help curb chronic inflammation and keep our bodies in balance, it is best to avoid inflammatory foods (those high in sugar and saturated fats) and consume more anti-inflammatory foods (those rich in omega-3s and antioxidants). By eating more anti-inflammatory foods, you may find it easier to lose weight, slow down aging, and prevent disease. Check out the list below for anti-inflammatory foods worth eating:

Colorful Fruits & Vegetables:

(i.e. Broccoli, Brussels sprouts, carrots, beets; blueberries, strawberries, red grapes, oranges, cherries)

Next time you’re in the produce section, pick up colorful fruits and veggies that catch your eye. These foods are jam-packed with flavonoids and carotenoids (the substances that give them their color), which are excellent antioxidants. These antioxidant-rich roods can help fight off and repair damage caused by inflammation.

Dark Leafy Greens:

(i.e. Spinach, kale, swiss chard, collard greens)

Dark greens are thought to have more vitamins and minerals than greens of a lighter color. High concentrations of vitamin E, calcium and iron help protect the body and fight disease.

Whole Grains

(i.e. brown rice, quinoa, steel-cut oats)

According to Dr. Weil, “whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.” Naturally low in fat and rich in fiber, whole grains are important for a healthy diet.

Beans and Legumes

(i.e. chickpeas, lentils, black beans)

Low on the glycemic index, beans are full of folic acid, magnesium, potassium, and fiber, and high in protein and iron. Incorporate different types of beans into your diet to help keep inflammation at bay.

Fatty Fish

(i.e. wild-caught salmon)

Fatty fish provide a wealth of omega-3 fatty acids (a powerful anti-inflammatory). To optimize the benefits, eat fish twice a week and prepare it in a healthy manner (baked or boiled versus fried).

Nuts

(i.e. almonds, walnuts)

Healthy fats, such as nuts, help repair damage caused by inflammation. Nuts offer a beneficial dose of fiber, calcium, vitamin E, omega-3 fatty acids, and antioxidants.

4 Antioxidant-Rich Foods for Better Skin

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These 4 foods are not only delicious, but they may help you look younger!

Broken chocolate bar on wooden table.

Dark Chocolate: Rich in antioxidants, chocolate may reduce moisture loss in skin, improving skin hydration, leading to smoother skin and improved skin texture. Select chocolate that is at least 70% cacao and remember to keep your intake to just a small amount. Just one ounce a day is enough to reap the benefits without sabotaging your weight. Looking for a healthy dark chocolate recipe? Try my wheat-, gluten- and dairy-free Triple Chocolate Brownies.

 

 

Walnut kernelsWalnuts: High in Omega-3 essential fatty acids, walnuts may stimulate collagen improving skin elasticity. Enjoy a small handful every day for healthy cells. Get your dose of walnuts by adding to healthy cookie, muffin or bread recipes or sprinkle over your afternoon salad.

 

 

 

 

Organic cherriesCherries: With 17 different antioxidant compounds, cherries have been found to help slow down the skin’s aging process. Try adding a small amount of dried cherries to your salads or keep frozen cherries for a quick and healthy smoothie. Check out my Poached Pear recipe—the cherries make the recipe.

 

 

 

Pumpkin seeds in a wooden spoon.Pumpkin Seeds: These little seeds pack a healthy punch and can help maintain collagen levels, increase elasticity and stimulate new skin cell growth. Sprinkle over salad, cereal or yogurt for a healthy and satisfying crunch. My Kale and Maple Roasted Sweet Potato Salad with Pumpkin Seeds is one of my favorite recipes.

5 Reasons to Drink More Tea

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As a teenager, I hated the taste of coffee. I could never understand how my parents had to have a cup each and every morning. When I went away to college I did most of my studies at little independent coffee shops just off campus rather than in the cramped library. I still remember the day I ordered my first latte. Maybe coffee wasn’t so bad after all.

Although I started ordering a small coffee most days, it wasn’t until I moved to New York City that I transformed into a true coffee addict. Coffee became the only thing that seemed to get me through the long 12-16 hour days as a Wall Street financial analyst.

I ‘d pick up my first cup going to the office—usually a latte with three shots of espresso. My next was in the late morning when someone from the office would inevitable do a quick coffee run. Then as the caffeine wore off another run to the local coffee shop would take place mid-afternoon. There were even times that an early evening trip for one last coffee would occur. I couldn’t seem to get through the day without 6 to 10 shots of espresso.

It wasn’t until I started having trouble viewing my computer screen that I realized I had a problem. My eye doctor, after confirming I had 20/20 vision, suggested I back off the caffeine. Instead of backing off slowly, I went cold turkey. Although going cold turkey may not have been the smartest thing—I experienced severe headaches, nausea and had trouble sleeping—within a week I no longer had any blurred vision.

Although I have an occasional almond milk latte, I never went back to my old coffee addict habits. These days you’re more likely to see me with a hot cup of tea than coffee.

Tea gives just the right boost to my morning without making me jittery. The right tea can also be the perfect way to end my day and prepare me for a good night’s sleep.

Here are 5 reasons to drink more tea:

1) Tea is loaded with antioxidants and phytochemicals that are known to help fight free radicals, which may reduce the risk of certain cancers.

2) Tea drinking may help keep your arteries clog-free, reducing the risk of heart attack and stroke.

3) Tea is not only good for your bones—green tea has been shown to improve bone mineral density—but it may also help strengthen your immune system.

4) Tea may help prevent wrinkles, making you look and feel better.

5) Tea may help promote weight loss and it may also ward off cravings and help you make better food choices.

So enjoy a cup of tea today!

Other fun tea facts:

  • Tea comes from the leaves of the Camellia sinensis—the tea plant
  • There are three main types of tea: Black, Oolong and Green
  • Green tea has the most antioxidants of any tea
  • Herbal teas are not considered “real” tea as they do not come from the tea plant but rather from flowers, stems, roots or parts of other plants
  • Placing moist tea bags over your eyes can help reduce eye puffiness
  • Americans drink nearly 1 ½ million pounds of tea a day
  • An American, Thomas Sullivan, invented the tea bag which has become the most popular way to drink tea