Monday Nutrition Tip of the Week

I've been writing in this blog for several months now, and it occured to me that the posts about food and nutrition far outnumber the ones about exercise. Maybe that's because we exercise once a day, but eat 3-5 times a day? I think it's because for us, exercise is a given -- some might say a "necessary evil" (although I don't think it's evil -- I enjoy it), but there are so many ways you can go wrong or right with food. It can derail your health, or it can enhance it. Healthy eating takes planning, creativity, and discipline. In truth, it's probably harder than exercise.

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Beachbody always has great articles and newsletters about exercise and fitness. Last week one of them caught my eye, so I thought I'd share it here. It was entitled "8 Foods to Boost Your Metabolism." 

The article is quick to point out that there is no such thing as a miracle food. If you don't exercise, don't get enough sleep, and don't have a well-balanced diet, these foods aren't going to magically transport you to some calorie-burning fantasy land. It's just that if you're already doing the right things, these foods will do some heavy lifting for you, too.

(Tangent: another thing I appreciate about Beachbody is how they are about the only "infomercial" company that doesn't subscribe to gimmicks and/or quick fixes. Take the P90X commercial, for instance. While all the other "weight loss" ads tout their 10-minute solutions for flatter stomachs and exercise-free weight loss through vibrating machines strapped to your belly, the P90X ad basically says, “Hey, you’re gonna work your tail off for 90 days. It’s going to hurt! And you’ll be a better person for it. Get off your butt and get started!” End tangent.)

O.K., back to the 8 wonder foods. (Food descriptions taken directly from Beachbody article.)

1.    Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).

Do I eat it? Um, sorta. I'm doing better here. The other week I fixed tilapia, and I have come to really like salmon. Other than that, I take my Omega 3 capsule every morning.

2.   Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!

Do I eat it? I am doing so much better in the leafy green department. Spinach is now a staple in our household, and I have a collard green recipe that I love. 

3.   Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.

Do I eat it? That's an easy one: yes. I do my best to grow as many as I can each summer.

4.   Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.

Do I eat it? Yup, I have frozen blueberries after every workout in our recovery shake concoction.

5.   Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.

Do I eat it? Yes! Don't let the deceptive labeling practices lead you astray. I've also been really surprised at how much I like wheat pasta.

6.   Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.

Do I eat it? Not consistently, but I have been known to spice up a few dishes now and then.

7.   Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.

Do I drink it? As of three weeks ago, yes. I've never been a tea drinker, but decided to give it a try. While I do still think it basically tastes like dirt water, the nice hot beverage in the morning has grown on me.

8.   Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.

Do I drink it? Sometimes. Usually my water comes from the refrigerator, so I wouldn't necessarily call it ice water. I struggle with adequate water consumption, so if I drink any water at all, I figure I'm ahead of the game.


The article closes by reminding us that a good night's sleep and evenly spaced meals are great for your metabolism, too.

Tip of the week: try to add some of these good foods to your diet!