Boost your metabolism! Power food combos
Are you feeling like your metabolism is chugging along at a slower than desired pace? Lets talk about what we can do to get it revved up! If you had to guess, where would you say that process would start? …. You guessed it! In the kitchen of course!
Here are a few simple key ideas to keep in mind while planning your meals, or if you have to, choosing them on the fly..
When it comes to your metabolism the key is to keep it working.. Lets talk about how we do that. In order to keep your metabolism fired up we need foods that keep us feeling satisfied between meals. That means no foods that result in a spike in our blood glucose (which then leads to the crash that leaves us hungry all over again). Refined sugars, processed foods as well as carbohydrates should be extremely limited. So what do we eat? Combos that include healthy fats, lean proteins, fiber and hydration … here’s why.
- Protein is the number one nutrient to leave us feeling satisfied longer. It takes our bodies considerable time to break down and work through the digestion of proteins, keeping our metabolism working harder, longer. Proteins are the building blocks of life and are important to balanced function within our bodies.
- Healthy fats- Yes! We need fat. The right kinds of course.. For instance, when you add avocado to your salad you are benefitting 2 fold. First you are slowing the digestion process, your stomach empties slower when you add a healthy fat to your meal. When gastric emptying is prolonged, your blood sugar remains regulated for a longer period of time which allows your metabolism to stay kicked in to gear. Also, you are benefitting from the health boosting omega 3’s and 6’s found in our healthy fats.
- Fiber- Non starchy fruits and veggies should be included in each meal. Not only do we need the vitamins and minerals found within them, but the more fibrous fruits and veggies will again keep our metabolisms working harder and longer. As you may have guessed, the main trend here is longer satiety to enable regulated blood sugar.
- Stay hydrated! – Drinking plenty of water can help to rev up your metabolic rate. Water is involved with almost every biological function in the body, so therefore your body’s metabolism slows down in a dehydrated state. When your body does not have adequate amounts of water, your calorie burning machines (muscles) slow down dramatically.
How to pull it all together: Now lets give some examples of each category
Lean proteins can be chicken, egg whites, lean ground turkey, fish and lean ground beef. Looking for vegetarian options? Quinoa, green peas, nuts and nut butters, and chickpeas are great sources of protein as well.
Healthy fats are found in olive oil, nut butters, avocado, and salmon to name a few.
High Fiber options include artichokes, brussel sprouts, broccoli, raspberries, blackberries, cauliflower, apples, pears, spinach and red bell peppers to name a few. There are so many great combos, you really cant go wrong when adding fruits and vegetables to your meals.
So, to sum it up, a days worth of meals may look like this:
Breakfast: Steel cut oats with raspberries and blueberries and a dollop of almond butter added
Lunch: Spinach salad with avocado and chicken breast. Add some bell pepper for an added flavor kick.
Dinner: Salmon with roasted cauliflower, brussel sprouts and mushrooms. Drizzle veggies with olive oil before roasting to increase satiety.
Snacks ideas: Apple and peanut butter or trail mix (no chocolate please)
Hydration idea: Dr Oz suggests to place 5 bands around your wrist each morning. After drinking 12 ounces of water, remove one band and continue throughout the day until you have consumed at least 60 oz of water. Great way to remind yourself of the goal!
Ok! Give it a whirl for at least a week. Ultimately, this formula of meal planning is good for you no matter what, so maybe consider making it a permanent shift. If you need help with meal planning, contact me! I would be happy to help..