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    Nelson Mandela, posted by Daniel

lallieth

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Essential eating rules that stoke your fat burn all day long

By Selene Yeager, Prevention

The High Metabolism Diet : Home : Health & Fitness : Sympatico / MSN

You probably don't need scientists to tell you that your metabolism slows with age. But they're studying it anyway — and coming up with exciting new research to help rev it up again. The average woman gains 1 1/2 pounds a year during her adult life


EAT ENOUGH

You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. "Eat just enough so you're not hungry — a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming."

REV UP IN THE MORNING

Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.

DRINK COFFEE OR TEA

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8% — about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

FIGHT FAT WITH FIBER

Research shows that some fiber can rev your fat burn by as much as 30%.Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day — the amount in about three servings each of fruits and vegetables.

BUY THE BIG BOTTLE

German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily — enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

GO ORGANIC

Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; they tend to have the highest levels of pesticides.

ALWAYS INCLUDE PROTEIN

Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.

EAT IRON-RICH FOODS

It's essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, co-creator of the diet. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

GET MORE D

This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.

SKIP THE SECOND COCKTAIL

When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body's fat-burning ability by up to 73%.

DRINK MILK

"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
A SAMPLE DAY
7 AM Kick-start your day with yogurt and fruit for breakfast.
10 AM Your morning java is full of antioxidants.
12 PM A salad at lunch gives you a healthy dose of fiber.
2 PM Drink a big glass of water. You need at least 6 cups a day.
4 PM Organic grapes make a great snack.
7 PM Lobster or chicken packs in the protein for dinner.
10 PM Milk does a body good. Have a glass before bed.
11 PM Sweet dreams!


1-Minute Metabolism Booster

The easiest 350 calories you'll ever burn: Exercise is obviously important, but regular daily activity known as "NEAT" (nonexercise activity thermogenesis) is equally essential for a healthy metabolism. Small movements such as stretching your legs, taking the stairs, even just standing to talk on the phone can add up to an extra 350 calories burned a day.
 
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Daniel

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Regarding fiber:

The Benefits of Fiber and Why You Need It In Your Healthy Diet | Shape Magazine

Fiber revs your metabolism. (That's why it's one of the most important nutrients for weight loss.) Women who substitute high-fiber grains for refined ones have a higher resting metabolic rate, which means they burn more calories throughout the day, according to research published in the American Journal of Clinical Nutrition. This effect is probably due to the increased energy your body has when it gets enough fiber, along with a steady blood sugar level, says study author Susan B. Roberts, a senior scientist at the USDA Human Nutrition Research Center on Aging at Tufts University and the founder of the iDiet weight-loss program.

Fiber is especially beneficial for keeping your weight healthy because it produces short-chain fatty acids when it's broken down by your gut bacteria, says Wendy Dahl, Ph.D., an associate professor in food science and human nutrition at the University of Florida. These fatty acids help induce feelings of fullness and keep your appetite in check.

One kind of fiber called resistant starch may actually increase your body's ability to burn fat, including belly fat, says Michael Keenan, Ph.D., a food science professor at Louisiana State University. It does this by triggering a mechanism that prompts your body to use fat instead of carbs for fuel. Eaten daily, foods with this starch—like beans, legumes, and whole grains, as well as cooked and cooled potatoes, pasta, and rice (the cooling process makes them develop resistant starch)—can have a big impact.



The 43 Best Foods for Fiber -- Eat This, Not That!

43 Pistachios
Fiber per 1 oz: 2.8 grams

42 Pearled Barley
Fiber per ? cup (cooked): 3 grams

41 Oranges
Fiber per medium orange (peeled): 3.1 grams

40 Banana
Fiber per medium banana (peeled): 3.1 grams

39 Avocado
Fiber per ? avocado: 3.4 grams

38 Popcorn
Fiber per 3 cups (air popped): 3.5 grams

37 Canned Pumpkin
Fiber per ? cup: 3.6 grams

36 Teff
Fiber per ? cup (cooked): 3.6 grams

35 Dried Figs
Fiber per ? cup (dried): 3.7 grams

34 Carrots
Fiber per 1 cup (raw): 3.6 grams

33 Sweet Potato
Fiber per 1 medium sweet potato (baked, with skin): 3.8 grams

32 Sugar Snap Peas
Fiber per 1 cup (cooked): 4 grams

31 Rolled Oats
Fiber per ? cup (dry): 4 grams

30 Cocoa Powder
Fiber per 2 Tbsp (unsweetened): 4 grams

29 Edamame
Fiber per ? cup (beans only): 4 grams

28 Russet Potato
Fiber per 1 medium Russet potato (baked, with skin): 4 grams

27 Bulgur
Fiber per ? cup (cooked): 4.1 grams

26 Apple
Fiber per medium apple (with skin): 4.4 grams

25 Refried Beans
Fiber per ? cup (canned): 4.4 grams

24 Almonds
Fiber per ? cup (unroasted): 4.5 grams

23 Artichoke Hearts
Fiber per ? cup (cooked): 4.8 grams

22 Whole Grain Pasta
Fiber per 1 cup (cooked): 4.9 grams, rotini; 6.8 grams, spaghetti

21 Whole Grain Bread
Fiber per slice: 4-5 grams

20 Bran Flakes
Fiber per ? cup: 5 grams

19 Steel-Cut Oats
Fiber per ? cup (dry): 5 grams

18 Broccoli
Fiber per 1 cup (cooked, chopped): 5.1 grams

17 Pears
Fiber per medium fruit (with skin): 5.5 grams

NOW, THE BEST OF THE BEST:

The following foods are considered to be an “Excellent Source” of fiber, which means they provide more than 20% of your DV. That translates to more than 5.6 grams of fiber per standard portion size.

16 Pomegranate Seeds
Fiber per seeds in ? pomegranate: 5.6 grams

15 Parsnips
Fiber per 1 cup (cooked, sliced): 5.6 grams

14 Kidney Beans
Fiber per ? cup (cooked): 5.7 grams

13 Butternut Squash
Fiber per 1 cup (baked, cubed): 6.6 grams

12 Flax Seeds
Fiber per 2 Tbsp: 7 grams

11 Green Peas
Fiber per 1 cup (cooked): 7.2 grams

10 Blackberries
Fiber per 1 cup: 7.6 grams

9 Collard Greens
Fiber per 1 cup (cooked): 7.6 grams

8 Lentils
Fiber per ? cup (cooked): 7.8 grams

7 Raspberries
Fiber per 1 cup: 8 grams

6 Chickpeas
Fiber per ? cup (canned, drained): 8.1 grams

5 Split Peas
Fiber per ? cup (cooked): 8.1 grams

4 Chia Seeds
Fiber per 2 Tbsp (24 g): 8.2 grams

3 Black Beans
Fiber per ? cup (cooked): 8.3 grams

2 Acorn Squash
Fiber per 1 cup (cubed, baked): 9 grams

1 Navy Beans
Fiber per ? cup (cooked): 9.6 grams
 

Daniel

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Oatmeal Is Still the World's Best Performance Breakfast

Oatmeal is a whole grain...filled with key vitamins and minerals, a low-glycemic carb that provides lasting energy for your workout and helps fuel recovery without causing a sugar crash, and high in fiber to aid your digestive and metabolic systems.

But a bowl of oats is also a big blank canvas, ready to be combined with a truckload of other high-quality, nutritious ingredients that make it even better training food. “That’s one of oatmeal’s great virtues. You can take it in so many directions...
 

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