Tag Archives: wellness

The Easiest Ways to Boost Your Metabolism

Quite simply, metabolism refers to all chemical reactions in the body (the terms metabolism and metabolic rate are also used interchangeably). It’s basic science: the higher your metabolism is, the more calories you burn and the easier it is to lose weight. Conversely, if you have a slow or sluggish metabolism, you will likely feel low on energy, find yourself gaining weight despite your best efforts, and you might even struggle with depression or other mood disorders. Here are nine ways to boost your metabolism that you can start right away.

Don’t skimp on protein

While all foods raise your metabolic rate for about three hours after eating, protein raises it by up to 30%, compared to 5-10% with carbohydrates and 3% with fats, according to a 2014 study. Furthermore, protein is key to feeling full, therefore reducing cravings and overall calorie intake throughout the day. Strive to eat protein with every meal and snack.

Pretty woman eating bowl of salad at home in the living room

Drink green tea

Studies have shown that the simple act of drinking green tea can boost your metabolism by 5%, and burn more fat. Always opt for natural green, jasmine or oolong tea, and steer clear of canned or bottled versions that contain a long list of other ingredients (primarily sugar).

iced green tea
Image: Pixabay

Eat more spicy foods

Don’t like spicy? Well, maybe give it another shot. Capsaicin is a primary ingredient in hot peppers, and is known for its metabolism-boosting effects. One study even suggested that eating enough capsaicin could burn an extra 10 calories per meal.

spicy dish food
Image: Pixabay

Drink coffee

The news that coffee can boost your metabolism by up to 11% will probably make many coffee drinkers very happy. The leaner you are, the more coffee will likely boost your metabolism, and vice versa. Remember though, if you suffer from anxiety or insomnia, don’t overdo it.

hot coffee cappuccino
Image: Pixabay

Try interval training

Workout ruts and chronic cardio can wreak havoc on your weight loss plan, but high intensity interval training (HIIT) can seriously take it to the next level. Multiple studies have proven that short bursts of very intense exercise will burn more fat and increase your post-exercise metabolism much more than endurance cardio will. Instead of bee-lining it to the elliptical machine, try your gym’s Tabata class. You can also easily do HIIT at home, getting in a great workout in just 15 minutes.

tying shoes fitness exercise
Image: Pixabay

Drink cold water, but not with meals

Drinking water, period, will help to speed up your metabolic rate. One study even showed that drinking a half liter of water sped up children’s metabolism by up to 30% for an hour afterwards. Cold water might boost your calorie burning potential even more, but can also interfere with digestion if consumed with food. Keep your meal-time water to room temperature, but opt for icy cold any other time of day.

cold bottle water

 

Get up

Sounds obvious, but if you spend the bulk of your day sitting, your metabolism is suffering. Getting up every hour from your desk and walking around will not only burn more calories, but prevent you from developing some serious muscle imbalances (back pain, hunched shoulders, etc).

woman at work with tablet

 

Use coconut oil

Coconut oil contains medium chain fatty acids, which are known for their fat burning and metabolism boosting properties. Replace any vegetable oils you might be using (canola, soy, corn, etc) with coconut oil in cooking.

st lucia coconut pieces
Image: Pixabay

 

Get your beauty rest

Don’t roll your eyes at this one, as it is biologically nearly impossible to lose weight if you’re not sleeping enough. Lack of sleep takes a serious toll on your hormone levels, and in any battle against your hormones, you will not win. Studies show that lack of sleep is hugely related to obesity, due mainly to its metabolism-lowering effects.

sleeping woman city 

Whatever your goal, boosting your metabolism will raise your energy levels and support weight loss efforts. If you already do all of these things but still feel sluggish or like something just isn’t right, speak with your doctor.

Pros and Cons of Going Paleo

It’s the diet craze du jour for celebrities and serious nutritionistas alike, but what does the Paleolithic diet, a.k.a. “going paleo,” actually entail? Broadly, it means eating only what our primitive ancestors did: meat and fish, eggs, nuts and seeds, vegetables and fruit. Strictly off-limits foods include dairy, grain products and anything processed. Sounds like it could be healthy…but how difficult is it to eat like a caveman in 2015?

Let’s start with the facts. The modern paleo diet was introduced in the 1970’s by a nutritionist and exercise physiologist named Dr. Loren Cordain. He contends that advances in food production and processing have changed food more rapidly than our digestive systems have evolved to process it. We cannot adequately digest many modern-day processed foods, he says, resulting in increased risk for a host of chronic diseases.

Cordain’s theory remains a topic of debate among nutritionists, but that hasn’t stopped the paleo diet’s boom in popularity. Dozens of variations exist, each with its own slightly tweaked set of rules and promises of unique health benefits. Among the most widely followed is the version espoused by Dr. Mark Hyman, who famously counseled the Clintons after Bill’s quadruple bypass surgery in 2004, which emphasizes diet as a means to detoxify the body and cure disease.

In spite of its popularity, however, the paleo diet recently placed dead last in U.S. News & World Report’s 2015 Best Diet rankings. Evaluated by a panel of dieticians and health experts, paleo came in at number 35 of 35 trending diet plans, based on a variety of factors including nutrition, safety and probability of weight loss.

If you’re thinking of going paleo, first weigh the pros and cons:

Pro: You’ll Eat Only Unprocessed, Whole Foods

While there’s much debate among nutritionists about the “ideal” diet, virtually all agree that there are major health advantages to eating fewer processed foods, especially those high in sugar.

Con: It’s Highly Restrictive

The list of forbidden foods for paleo dieters is lengthy, which could make it difficult to stick to long term. Beans and legumes are not allowed, a definite downer for non-meat eaters.

 

paleo diet

Pro: It’s a Nutrient-Rich Diet

Unlike cleanses and other hyper-restrictive weight loss plans, the paleo diet packs plenty of nutrients. Protein is definitely not in short supply and with proper meal planning you’ll also get loads of vitamins, fiber and even calcium (coconut and dark, leafy greens are good, paleo-friendly sources).

Con: Eating More Meat is Costly for You and the Environment

According to Cordain, over 50% of the paleo dieter’s calories should come from animal protein. That can add up to a hefty grocery bill. There’s also the steep environmental cost, including greenhouse gas emissions, deforestation and water pollution.

 

paleo diet juice

Pro: You’ll Probably Cook A Lot More

The paleo diet’s numerous restrictions, including butter and vegetable oil, make take-out and restaurant dining a challenge.

Con: You Might Gain Weight

One of the diet’s major pitfalls is that it can be very high in saturated fat, which can quickly add up to extra pounds. If you’re considering the Paleolithic diet for weight loss, be sure to moderate your red meat intake.

 

paleo diet steak_edited

Bottom Line:

The paleo diet can be a useful tool to kickstart healthier eating habits, but it requires some planning and make-ahead meal prep. Load up on nutrient-rich veggies and lean protein, like poultry and fish, to keep saturated fat low and the odds of slimming down high.

Dinner, Delivered with a Side of DIY

City dwellers have always enjoyed the perks of delivery, an unspoken quid pro quo of eschewing the conveniences of Suburbia. While the novelty of 3 AM egg rolls at your door may have faded with age, a new generation of meal delivery services is aiming to take its place. The concept is simple, but genius: Deliver all of the nutrition and satisfaction of a home-cooked meal in a format that’s as easy as ordering take-out.

In recent years, a slew of new companies has started offering meal kit delivery, each promising freedom from the tyranny of meal planning and grocery shopping. A typical kit includes one recipe and everything you need to make it, down to that single tablespoon of vinegar (everything arrives pre-measured) or pinch of saffron. In addition to convenience, these services claim to be a waist-watchers best friend, thanks to fresh ingredients and strictly controlled portion size.

For the busy gourmet or the bloated Seamless addict, it sounds like it could be a dream come true. But how do these services stack up? And is it really worth saying “sayonara” to your grocery store forever? Before you make your decision, check out this review of five major players in the meal kit delivery game.

 

Blue Apron

Blue Apron

A pioneer in the field, Blue Apron has quickly grown a following of loyal customers around the country. It offers two meal plans, one for couples (or friends or roommates) and one for families, designed to feed four to six people. After choosing your menu type — either “meat and fish” or “vegetarian” — Blue Apron selects recipes for you, which you have the option to change. If you’re new to the whole “cooking” thing, don’t sweat it. Blue Apron’s recipes are virtually foolproof, thanks to easy step-by-step instructions and accompanying photos. Bite for bite, Blue Apron runs average to slightly less expensive than its competitors. The two-person plan costs $9.99 per serving with a minimum commitment of six meals or $60 per week; the family plan is $8.99 per serving with a minimum of two meals or $71.92 per week.

 


 

Plated

Plated
Plated

If you’re chefing to impress, Plated could be the service for you. Though pricier than other options — $12 per person for regular meals — Plated offers diners the ease of delivery combined with the flare of a special occasion. With menu choices like “Indonesian Beef Rendang” and “Roasted White Sweet Potatoes with Chinese Broccoli and Flowering Chives”, Plated is a sure-fire escape from the weeknight recipe rut.

 

 

 


 

Hello Fresh

Hello Fresh
Hello Fresh

With the meal kit delivery market reaching saturation, Hello Fresh sets itself apart by promising the very freshest ingredients possible. A recent informal survey of friends (who had used the service — and who also happen to be restaurant chefs) confirmed it lives up to the hype. All ingredients were top quality (they exclusively use premium brand Murray’s chicken, for example) and arrived looking and smelling just-off-the-farm. Hello Fresh has another distinguishing factor, for better or worse: the absence of calorie restrictions. While most delivered kit meals fall between 500 and 600 calories per plate, Hello Fresh averages around 900 calories, though the recipes are created by an in-house dietician and not lacking in nutrients. Hello Chef costs roughly the same as most of its competitors, around $10 per meal, but vegetarians take note: while omnivores can enjoy a range of meal choices, meat-free offerings are limited.

 

 


 

Green Blender

Box-and-ingredients_green blender
Green Blender

No time to cook, even if it’s kit-style? No problem. A service called Green Blender invites you to sip your nutrients instead. Created by a fitness blogger fed up with “glorified milkshakes” parading around as health food, Green Blender offers a rotating lineup of smoothie recipes with pre-portioned, seasonal produce and “superfoods”, like chia and flaxseeds. Each delivery includes five pouches to make five different smoothies. With flavors like Tropical Mojito and Sacha Inchi Orange Creamsicle, Green Blender offers a taste of the exotic delivered to your door. At $10 per serving, Green Blender costs about the same as other meal delivery services. Unlike those competitors, however, Green Blender does expect you to own a knife and a cutting board for basic prep like chopping.

 


 

Home Chef

Home Chef

More of a newcomer to the DIY dinner scene, Home Chef is gaining popularity with high-end foodies. That’s because the recipes, 10 different options per week, come from restaurant chefs. The instructions are definitely geared toward the home cook, however. This service also boasts the advantage of allowing diners to prioritize low carb or low-calorie menu choices, and to register any allergies or dietary restrictions, like gluten. Starting at $7.99 per serving, Home Chef is priced in line with the competition, but, sorry, California friends; it’s currently only available in 30 states across the East Coast and Midwest.

 

The 6 Best Yoga and Meditation Retreats In The World

Life’s responsibilities are no small task. Between work, school, finances, and family, it’s easy to understand how one can become to feel overwhelmed. There are healthy and enjoyable ways, however, to renew your energy and optimism. Yoga and meditation have both proven to have countless physical and emotional benefits. Yoga, for instance, helps protect your spine and prevent the breakdown of cartilage and joints. Additionally, meditation can lessen anxiety and depression, and help develop positive social interactions. While you can do both of these activities in your own home, you can also consider outside yoga and meditation retreats.

With the variety of benefits offered by both of these activities, it’s almost silly not to explore them further. So where do you go for such retreats? They’re popping up everywhere, both in the US as well as across the world, rapidly gaining in popularity and offering a host of luxurious accommodations. While you should do a bit of research into the best retreat for you, we did some of the homework already and found six yoga and meditation retreats around the world that have received glowing reviews.

1. Kripalu Center for Yoga & Health

With breathtaking Stockbridge, Massachusetts as its backdrop, Kripalu offers daily yoga courses, delicious natural-foods cuisine, massage, hiking, saunas, a private beach, and even a labyrinth. And with the scenic view of mountains and lake, getting into a more peaceful state of mind is guaranteed.

scenic Massachusetts
Massachusetts

2. Esalen Institute

This retreat center and educational institute in Big Sur, California boasts cliffside hot springs, a farm and garden, an art center, and overall, 120 acres of beautiful land resting between mountain and ocean. Where do we sign up?

pacific coast
Big Sur, California

3. Eat Pray Move

Eat Pray Move hosts retreats all over the world, with upcoming trips happening in India, Iceland, Morocco, and Croatia. The best part about this organization is its “Give Back” retreats, where 10% of the profits go to global non-profits. Eat Pray Move brings so much more than yoga and meditation, like in-water massages that take place in lagoons.

Sunset in Morocco
Morocco

4. Kalani Oceanside Retreat

This Hawaiian eco-community provides farm-to-table meals, workshops, hula classes, lauhala weaving, qigong, tai chi, and a variety of other classes and activities. The swimwear optional half-Olympic pool, heated saltwater pool, jacuzzis, and sauna are just the cherry on top.

kalani oceanside retreat
Image courtesy of Kalani Oceanside Retreat

5. Pravassa RetreatWell

Pravassa retreats take you everywhere, from India and Indonesia to Thailand and throughout the US. Raw food classes, herbal spa remedies, mud lounges, and bio-dynamic wine are just a few things they offer to help you unwind and recharge your battery.

Thailand waterfall
Thailand

6. Miraval Resort & Spa

Travel to Arizona for yoga, fitness, hiking, meditation, lectures, hot stone massages, and loofa cleanses — and this is barely scratching the surface. Miraval has been recognized by Travel+Leisure, Condé Nast Traveler, and Andrew Harper.

meditation retreats
Lake Powell, Arizona

It’s so important to your health and happiness to make time for yourself. Turn off your phone, don’t worry about checking your emails, and focus on your own well-being. Have you experienced any kind of retreat? Let us know where you went and what you thought of it!

10 Smart Food Swaps to Save Calories and The Planet

In the age of organic, gluten-free, non-GMO, humanely-raised, locavore-approved food, the notion of “eating clean” can seem daunting. Balancing nutrient content with calorie content is hard enough alone. Factor in a modest grocery budget and concerns for the planet, and the act of eating virtuously appears next to impossible.

The good news: Unless you’re eating fast food for every meal, a dramatic diet makeover probably isn’t necessary. Focus instead on small, simple changes–like these 10 smart food swaps–to improve the health benefits and environmental sustainability of your daily diet.

Try: Hemp Milk
Instead of: Almond Milk

Once reserved for vegan cafes and hipster coffee shops, almond milk has become the non-dairy drink of choice. But almond milk delivers only a fraction of the nutrients of whole nuts because it’s essentially just a small amount of pulverized almonds mixed with water. Coupled with the environmental impact of the almond industry (a single almond requires 1.1 gallons of water to grow), switching up your dairy alternative makes sense. Enter hemp milk. Derived from the sustainable hemp plant, rich in vitamin D, calcium, protein and omega-3s, it’s a high-minded swap worth trying.

 

hemp_milk_shutterstock_314312942

Try: Canned Sardines
Instead of: Canned Tuna

Commercial tuna fishing is hugely disruptive to marine species and their habitats. Most American brands, including bestselling Bumble Bee, do not offer ocean-safe products or disclose how their tuna is caught. Sardines, packed with protein and more nutrients than you can shake a rod at, are an excellent alternative. They also happen to be one of the world’s most sustainable fish species. If you simply can’t live without tuna, look for pole-and-line or troll-caught varieties from brands like Wild Planet and American Tuna.

 

sardines_shutterstock_242888680

Try: Pistachios
Instead of: Walnuts

Did you know it takes a whopping 4.9 gallons of water to produce a single walnut? As a record drought continues in California, the world’s #1 nut-producing region, consider a less thirsty alternative: the pistachio. They require less water to grow and, unlike other nuts, can tolerate stretches of time with no water at all. Bonus: they’re also lower in calories.

 

pistachios_shutterstock_290256002

Try: Applesauce
Instead of: Butter

It might sound strange, but switching up applesauce for butter in baked goods can be a great way to help save calories and the planet. Commercial dairy farms are a significant source of greenhouse gas emissions and water pollution; butter is a significant source of calories and saturated fat. Replacing butter with an equal amount of applesauce in treats like cookies and cakes is a no-brainer. You’ll get moist, flavorful results every time, and we bet you can’t taste the difference.

 

applesauce_shutterstock_275453513

Try: Rabbit
Instead of: Beef

Most Americans don’t consider rabbit a supper staple, but they should. It’s an excellent source of lean protein with a mild flavor that’s versatile enough to work in a wide range of dishes. Famously good at breeding, rabbits are easy to raise and use a fraction of the land and natural resources required for cattle. In fact, the amount of resources required to produce one pound of beef can produce six pounds of rabbit meat.

 

rabbit_shutterstock_236963635

Try: Swiss Chard or Collard Greens
Instead of: Mesclun or Spring Mix

Bagged salad mixes might be a tempting weeknight shortcut, but they also cut out valuable nutrients. What most people consider to be the building blocks of a healthy salad (mesclun, spring mix, iceberg) is really little more than colorful, crunchy water. Opt instead for dark greens like collards, Swiss chard and kale which pack way more nutrients per bite and cost a fraction of the price.

 

swisschard_shutterstock_159606647

Try: Cobia
Instead of: Swordfish or Grouper

When it comes to seafood, the list of sustainability concerns is lengthy. More than 100 species of fish are currently listed as threatened or endangered by the U.S. Fish & Wildlife Service. Topping the list are swordfish and grouper, which have been dangerously overfished for food and sport over the last three decades. Try swapping in cobia, which tastes almost exactly like a cross between the two, with a firm, meaty texture that’s great on the grill.

 

pan_seared_fishshutterstock_175217312

Try: Agave Syrup or Honey
Instead of: High Fructose Corn Syrup

Americans consume a staggering quantity of sugar each year, much of it in the form of high fructose corn syrup. Odds are, if a food contains large amounts of the stuff, it’s heavily processed and full of other not-so-good-for-you ingredients. Corn farming accounts for a disproportionately large sector of American agriculture, leaving behind an equally large carbon footprint. Look instead for products sweetened with minimally processed agave syrup or honey.

 

honey_shutterstock_251710048

Try: Crayfish
Instead of: Imported Shrimp

What’s so bad about eating imported shrimp? It’s hard to say exactly because only about 2% is inspected by American regulatory agencies. What we do know is that imported shrimp can be contaminated with banned chemicals, pesticides and even animal waste. Commercial shrimp farms also destroy coastal mangrove forests, which are a critical buffer against hurricanes and flooding and home to many animal species. Crayfish are a tasty, and often more affordable, swap sustainably raised in the USA.

 

crayfish_shutterstock_228457708

Try: Porcini Mushrooms
Instead of: Black Truffles

Long touted as one of the world’s most delicious (and expensive) foods, the black truffle is starting to lose its cachet. One major factor is a recent influx of inferior (what some incensed chefs call “imposter”) truffles from China. Previously used as pig feed, Chinese truffles have flooded the market in North America at prices on par with their more delicious European counterparts. Chinese truffle farms use huge quantities of water and their full environmental impact is still unknown. Why not opt for rich, savory porcinis instead? These pungent ’shrooms grown abundantly in the U.S. and are available both fresh and dried, year-round.

 

porcini_mushrooms_shutterstock_246519895

Natural Cold Remedies You Can Find In Your Pantry

Not one for over-the-counter flu medicine, week long antibiotic prescriptions, or sleepy cough syrups? Me neither. Have you heard of the saying, “Nature heals, and the doctor helps”? Well, good thing for us all-natural enthusiasts, practically everything we need to fight a cold is already sitting pretty in the kitchen pantry. Whether it’s the winter cold, changes in weather, or a bug in the air that’s got you feeling less than stellar, head to the pantry and try out these seven effective natural cold remedies to revive your immune system naturally. Nature heals, the doctor helps.

 

Ginger + Turmeric

There is no better duo than ginger and turmeric when it comes to fighting inflammation and used together, they’re a one-two punch. Powerful on their own, ginger has antiseptic properties and is loaded with vitamin c and magnesium. Turmeric, with its superior anti-inflammatory and antioxidant properties, has become a popular natural remedy for nearly anything. These roots are immune-building and help fight colds as well as nausea.

ginger tea

Ginger-Turmeric Tea

1 tsp freshly grated turmeric

1 tsp freshly grated ginger

1 tbsp raw honey

¼ tsp black pepper

Bring a pot of water to boil. Put grated turmeric and ginger inside and reduce to medium-heat, allowing to steep for 10 minutes. Strain liquid and add honey and pepper. Note: Black pepper aides the body in absorbing the turmeric and ginger, as well as helping to dissolve mucus. Coconut oil can be substituted for black pepper for a milder taste as it has the same absorbing abilities.

*Recipe from naturalnews.com

 

Lemon

Long known for its ability to fight and cure infections, lemon is a powerful antioxidant packed with calcium, potassium, and vitamin C. It’s phlegm-reducing properties works best at soothing and healing a sore throat. To use, squeeze fresh lemon juice into tea or hot water with a spoonful of honey. Want to take it up a notch? Make it a “Hot Toddy” by adding two tablespoons of bourbon.

 

Orange Juice

Did you know that one small orange has 50 mg of vitamin C? And that’s without any side effects. Also known as ascorbic acid, vitamin C boosts the immune system and is used to treat a variety of illnesses. Make the ultimate cold-busting elixir by mixing orange juice with fresh ginger juice and apple cider vinegar.

 

Apple cider vinegar (ACV)

Apple cider vinegar is incredible stuff. Though acidic, it actually neutralizes ph levels in our body which make it hard for flu germs to grow. It prevents the cold virus on top of treating it, kills fungus, and aides in digestion. Add 2-3 tablespoons to 8oz of room temperature water. Mix in honey to mask the taste if you find it to be too strong on its own. Let this mighty ACV drink become a staple in your daily routine. It’s a preventative measure to fend off the flu  and promotes optimal health benefits like lowered blood pressure and heart health to name a few.

 

Honey

Sweet, magical honey, what is it you can’t do? Antibacterial, anti-viral, and immune boosting, honey fights infections on multiple levels, making it difficult for bacteria to develop a resistance. On top of that, it kills different types of bacterias. Add raw honey to tea, hot water, or eat a spoonful before bed.

 

Garlic

There’s plenty to brag on garlic for. A study from Washington State  University showed that garlic is 100 times more effective than two popular antibiotics. It’s antimicrobial, antiseptic, and antiviral properties make this powerful antioxidant the ultimate go-to when you’re under the weather. One popular folk remedy includes eating a spoonful of raw, chopped cloves or gnawing on it whole! While admittedly not for the faint of heart, milder methods include mincing garlic and letting it rest for 15 minutes to take the strength down a notch. You can also add honey or olive oil on top of the crushed garlic, to neutralize the smell/taste, and take it down with a small piece of bread or cracker. You could make a garlic tea by steeping sliced garlic in boiled water for five minutes and adding honey.

garlic

 

Green tea

Chock full of antioxidants, polyphenols, and nutrients, green tea is able to hinder the growth of certain bacterial species that make you ill. Often referred to as the healthiest drink in the world, keeping this tea in your daily rotation is sure to keep infections away. Try incorporating matcha green tea into your health arsenal as well, which is thought to tote even greater health benefits than other green teas.

green tea

 

Vegetable + Bone Broth

Loaded with vitamins and minerals, vegetable and bone broth are excellent at fighting infection and soothing sore throats. Finding something to eat when you’re sick, that won’t irritate a sore throat and still give you the nutrients you need, is a stressful task. Broths solve that problem and have historically been consumed during fasting. Plutarch and Benjamin Franklin both agreed, fasting and rest are the greatest medicine you can take when ill.

 

Cinnamon

Don’t overlook cinnamon as just another spice. It’s actually one of the most potent antioxidants on the planet. Take a teaspoon of raw honey and add ¼ teaspoon of cinnamon to knock out a cold fast.