is the process by which the body breaks down food to produce energy.
Every time we eat our metabolism converts calories into energy.
With age, our metabolism starts to slow down 5% every decade,
which gives way to more body fat and less muscle mass. While much
of our metabolic rate is determined by genetics, age, gender,
and body size, there are some simple changes that can keep our
metabolism healthy. It is a healthy lifestyle that truly transforms
the body from head to toe.
SEVEN WAYS TO BOOST YOUR METABOLISM
Eat Quinoa Everyday
is a complete food and an excellent source of vegetable
protein for building muscle mass. Quinoa is considered a
whole grain which includes the entire intact grain seed.
Eating quinoa and whole grains every day can reduce the
risk of premature death caused by heart disease, respiratory
ailments, diabetes and other chronic diseases such as cancer.
is gluten-free and one of the few plant foods that contain
all nine essential amino acids. It is also high in fiber,
magnesium, B-vitamins, iron, potassium, calcium, phosphorus,
vitamin E and various beneficial antioxidants.
is a great alternative to pasta or rice for a quick meal.
It is a fabulous base for quick, filling salads. Also, you
can have it everyday with fruit juices or healthy shakes
is the ideal food for people who exercise regularly or play
sports. It provides minerals that promote increased muscle
and Kale are great sources of dietary fiber and glutamine,
an amino acid that acts in the recovery of muscle mass, especially
after an exercise routine. Spinach and Kale are excellent
sources of mineral such as magnesium, iron, copper, calcium,
potassium vitamin K zinc and phosphorus. It contains vitamin
C, A, B1, B2, B6, E, and vitamin C.
potatoes and potatoes are an important source of energy and
recovery of muscle mass. They are an excellent source of vitamin
A, C, B1, B2, B6, manganese, copper, potassium and phosphorus.
nutrients play an important role in bone and tooth formation,
digestion, and blood cell formation. It helps accelerate wound
healing, produces collagen which helps maintain skin's youthful
elasticity, and is essential to helping us cope with stress.
need to eat plenty of protein to keep our metabolism running,
our energy up and our blood sugar levels stable. Protein is
an important building block of bones, muscles, cartilage,
skin, and blood.
and nails are mostly made of protein. Your
body uses protein to build and repair tissues.
meats such as chicken, turkey, fish and beef boost your metabolism.
They restock proteins and prevent loss of muscle mass. Eggs
are an inexpensive source of economic protein. Most of their
protein intake is in the yolk. The whites are rich sources
of selenium, vitamin D, B6, B12 and minerals such as zinc,
iron and copper.
all legumes provide protein, fiber, B vitamins, iron, zinc,
magnesium and potassium, but mature legumes such as black
beans, kidney beans, lentils, chick peas and split peas are
the best sources of protein. Packed with protein, fiber and
essential fats, in small portions, nuts such as walnuts, almonds,
flaxseed, chia and pecans, promote muscle mass.
BELLY FAT AT ANY AGE
Eat Less Sugar
is closely associated with diabetes. Whether its in
a piece of fruit, your soda or a pastry, sugar is made up
of the same two components: fructose and glucose. Our bodies
were only designed for a few pieces of fruit a day. NOT a
smoothie, a fizzy drink, a slice of cake and ice cream. These
foods stress the liver by making it work too hard at removing
the chemicals and fats in these foods.
2 diabetes is caused by your body becoming less responsive
to insulin, the hormone that controls your blood sugar level
in your body. Ideally a few portions (2-3) of fruit is enough
fructose per day. Fructose breaks down in your liver and doesnt
provoke an insulin response. Fruits to include in your diet
are apples, oranges, bananas, berries, kiwi, mango, melons,
pineapple, watermelon, peach, plum, pomegranate, and papaya.
Eat Six Small Meals
we eat a big meal, the sugar level in our blood rises, but
once that meal is digested that blood sugar level falls. The
bigger the meal, the bigger the crash - and the more we need
for sugary snacks to refuel our bodies.
few hours without eating, your blood sugar begins to plummet.
This will make your hungry and you will grab whatever you
can to refuel. By eating smaller meals your body functions
more efficiently throughout the day and you prevent overeating.
Every day we should eat five to six small meals rather than
three larger meals every day. This will keep your metabolism
efficient and prevent overeating.
regular influx of food keeps your energy level stable and
makes it easier for you to sustain mental and physical activity
during the day.
need lots of fruit and vegetables and whenever you eat carbohydrates
you need to combine them with protein because this stabilizes
blood sugar further.
Build Core Muscles
Core Training everyday. The initial training with Master Moves
will strengthen your front, back and side muscles to help
you firm up your midsection - the CORE of your body. Core
strength should be a main priority of any fitness program.
Once your CORE is lean and strong, you can practice more advanced
exercises to build the rest of your muscles with natural symmetry,
optimal strength and flexibility.
the courage to be healthy
YOUR ENERGY - NOW!
more you move, the better your metabolism works. Practice
sports, dancing or look for opportunities to move more as
you go through your day. Take the stairs instead of the elevator,
exercise while watching TV, walk to the grocery store, or
ride your bike more often.
bagels, white breads, and sweet desserts, which create a surge
in insulin that in turn promotes storage of fat and slow down
your metabolic rate.
of feeling tired and drained after a gym workout, practice
Core Training for 15 minutes a day. This practice will leave
you refreshed and charged with energy.
more energy, go for good carbs. Eat more fruits, vegetables,
and whole grains, which have more nutrients and less of an
impact on insulin levels.
Training for Any Age
Did you like it?
- Take The Core Challenge
Reasons for taking The Core Challenge
you're feeling tired when you get up in the morning - If you
need to lose weight and look fit - If you want to prevent
premature aging, you need to develop your core muscles. This
educational and inspirational program will help you achieve
10 goals from the "inside out."
your metabolims healthy and efficient
Reduce overall stress
Eat right and save money
stronger and healthier
lean and fit
discipline and will power
a food example for you family and friends
longer ans look younger
let your failures, bad habits or limitations dictate who you
Do not complain, make excuses, or wish that somehow things
could be easier or different. Every great success is preceded
by many failures. Successful people are successful not because
of good luck but because they have adopted Best Practices.
adopted the habits of success.
you're serious about improving your health, fitness and working
habits for the long run, consider taking The Core Challenge.
100 days you have the opportunity to learn and follow Best
Practices about hydration, nutrition, exercise, hygiene and
The Core Challenge, you will follow an action plan that will
make you feel successful day by day. The key is to perceive
success in your daily actions. If you actually feel successful,
if you have a deep inner conviction that you will always have
all that you need, it will be so. You will come to know who
you really are.
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