What girl doesn’t love chocolate? And with the holidays in full gear, there is a lot of it around. So when I was perusing my November/December Fitness magazine and came across “Six Fat-Fighting Superfoods” that stated CHOCOLATE BOOSTS YOUR METABOLISM in the first sentence, I was intrigued.
As we get older, our metabolism slows down significantly and while calories can determine the success or failure of your diet, some foods can aid in helping to speed up your metabolism and help you see quicker results. Johnny Bowden, Ph.D., and author of The 150 Healthiest Foods on Earth states, “Foods stimulate the body to produce hormones. Some of those hormones coax your metabolism into fat-furning mode and others make it sluggish and more apt to store fat.” I’m going to give you the brief lowdown of the article, but the gist is this, eat healthy and splurge in moderation then you’ll not be in that self-loathing mode after the holidays are over.
Eggs: According to Bowden, eggs are the best protein source on the planet as they contain all nine essential amino acids that your body needs to build muscle tissue. The more muscle you have, the greater your fat-burning potential since it takes more calories to maintain muscle than fat.
Dark Chocolate: A recent study found that eating 1.5 oz of dark chocolate (about the amount in a Hershey’s bar) reduced cortisol levels (a stress hormone found to slow down metabolism) in the body. Researchers suspect that caffeine and theobromine may be responsible, look for chocolate that contains at least 70% cocoa-the darker the more beneficial.
Sesame Seeds: OK this one surprised me…Lignans (a plant chemical found in sesame seeds) enhances fat burning by increasing liver enzymes that break down fat. These tiny seeds are loaded with both protein and essential fatty acids which increase the metabolic rate, they are also a rich source of minerals and fiber. Going to ask for extra on my next sushi roll!
Smoothies: The caveat being that it must contain whey protein powder, which contains leucine, a muscle building amino acid. I am lactose intolerant, so this one is a no go for me, but if you aren’t there are studies that state eating whey protein can help reduce the loss of lean muscle mass which keeps your metabolism revved. Whey protein can also be mixed into yogurt, pudding and added into the dry ingredients when you are baking muffins or cookies.
Yellow Bell Peppers: Did you know one third of Americans are vitamin C deficient? Our bodies need vitamin C to produce carnitine, which helps our muscles use fat for energy, which in turn boosts our metabolism. One yellow pepper has 341 milligrmas of vitamin C, nearly 3 and a half times the amount in an orange (talk about packing a punch)! It isn’t a surprise then that people with higher levels of vitamin C in their blood had lower BMIs and less body fat. Slice some into a sandwich, salad or even dice and sprinkle in a soup.
Peanuts: Obviously not going to happen if you have an allergy, but for those of you who don’t, read on. Peanuts are rich in fiber and the process of digesting them actually burns calories too. Peanuts, like all nuts, are high in calories so keep it to an ounce (2 tablespoons) for a snack during the day and you’ll get all the benefits it has to offer. Also a good reason to revisit good ole PB & J!
I know we all hear that water is important in keeping us lean, but did you know that H2O boosts your metabolism because your body has to work to raise the temperature of the ingested water to match that of your core? If you want to lost an extra 6-7 pounds a year, there is a study that was conducted at Virginia Tech, where people drank 2 glasses of water before breakfast and on average consumed 75 calories less that those who didn’t. Consider it your calorie free appetizer!
Being in the midst of the holiday season, sharing time with family and friends and just the stresses of everyday life we can forget to take care of ourselves. Take some time daily to just relax and tune everything out (your “me” time), it will go a long way in keeping you sane. It is getting colder out there and riding in this type of weather poses its own challenges, but stay warm, take frequent breaks (in warm coffeeshops), carry healthy snacks to stay alert and hydrate…Vixens ride!
Carol T. Carpenter
