March into a Healthy Metabolism
For the month of March lest focus on what a healthy metabolism looks like!
What is metabolism?
Metabolism refers to the metabolic processes in which we convert food into energy. Your metabolism never stops, even when you are at rest. This is called basal metabolic rate or (BMR). Some basic body functions your metabolism provides energy for include repairing cells, hormone regulation and digestion! Your body will regulate metabolism naturally based on how you fuel it and your bodies needs. Metabolism may be commonly disassociated with weight, however the amount of calories you burn while at rest are related to your bodies needs. For example, a larger person especially with more muscle mass, may have a faster metabolism to keep bodily functions running. How to achieve a healthy metabolism A Healthy metabolism consists of fueling your body adequately throughout the day to keep things cranking! Long pauses between meals have been proven to slow things down. Some symptoms someone with a slow metabolism may encounter include: trouble losing or gaining weight, weakness, fatigue and inability to concentrate. Some other factors in keeping a healthy metabolism include getting a good nights rest, exercise, consuming thermogenic foods and fueling with plenty of lean protein and healthy fats! Diet: How to fuel your body Diet should be enough caloric intake to fuel your activity level in addition to your BMR. Some good balanced diet options include:
-Lean proteins like chicken, turkey, fish and eggs
-Whole grains for complex carbohydrates
-Healthy fats like Greek yogurt and avocado
-Fresh variety of fruit and vegetables including celery, broccoli, cauliflower, spinach, apples, berries and grapefruit
-Nuts and seeds contain tons of trace minerals and make a great snack Consume thermogenic foods Thermogenic foods are foods that stimulate your metabolism. They have the ability to boost your metabolism by up to 25%. Enjoy these foods listed below in the morning or throughout the day.
-Apple cider vinegar drink -Cheyenne pepper
-Salsa -Mustard -Green tea -Hot peppers Exercise Exercise should be conducted moderately so you are not straining or injuring your body but you are still building muscle and increasing your heart rate. Good exercise will last approximately 45 minutes and consist of activities like, swimming laps, jogging, or strength building weights. Building muscle will help you burn more calories at rest- the higher your muscle mass the faster your metabolism! Lifestyle The most important lifestyle habit to aid in a healthy metabolism is sleep. Getting 7-9 hours of sleep per night is vital in regulating metabolic processes. A well rested body is less likely to compensate on things like healthy metabolism. Rest and rejuvenate by turning off the television a little sooner or engaging in some calming activity like meditation to unwind before bed. Disclaimer: This guide was intended to give general nutrition guidelines written from my studies and personal experience. (Natasha Pataki, CNP). what is right for one person may not be right for all. please request a consult for further information on any of the above nutrition advice provided. all medical questions be diverted to your health care provider. Connect with me here: Natasha@onewithplants.ca