Did you know that if you don’t eat breakfast you actually slow down your metabolism? You do. You actually send your body into “hoard mode.” It thinks it’s starving because you’re going such a long period of time– frequently 8 to 10 hours or more– without food. Studies show that people who regularly eat a healthy breakfast within two hours of rising are more likely to control their weight.

Your dinner meal should be your lightest meal, and some experts are recommending that you not eat anything after 8 p.m. By doing this it allows your body to burn and process the food that you have consumed and you end up burning more calories per hour this way as well.

Water, water and more water. You’ve heard it before, but you need to make sure that you drink those eight 8-ounce glasses of water every single day. Your metabolism needs water to work correctly.

Another thing you can to do to help maintain an active, healthy metabolism is to eat every four to five hours. Our bodies work hard to digest and absorb the foods we eat, and your metabolism revs up in response. This is called the thermic effect of food. Take full advantage of this and make sure to schedule meals and snacks every four to five hours.

Eating protein with every meal is another way you can boost and maintain a healthy metabolism. Eating enough protein gives your body a bigger metabolic boost than eating things like carbohydrates or fats. Plus, getting enough protein will ensure you’ll maintain and build muscle mass. (Remember, the more muscle mass you have, the greater your metabolic rate). Make sure to incorporate lean protein into most every meal. Best protein sources: fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans, and lentils.

Here are some other foods that you can eat that will help increase your metabolism:

Curry: increases the amount of calories your body burns and speeds up your metabolism.
Cinnamon: A little bit of cinnamon can go a long way. Add some zing to your daily cup of tea with this tasty spice to help your body metabolize sugars more effectively and maintain steadier blood sugar levels. Cinnamon can also help lower your cholesterol.
Oatmeal: Because your body takes a long time to break down the fat-soluble fiber in oatmeal, this healthy food lowers your body’s insulin level and speeds up your metabolism as a result.
Soy Milk: Fortified soy milk is loaded with calcium, which helps boost your metabolism. Just stay away from the sweetened varieties.
Apples: this low-calorie snack is high in fiber, which your body must burn calories to break down. Plus, since apples help you stay full for longer, you’ll eat less.
Spinach: Popeye was right about one thing: spinach can help make you strong and healthy. In addition to speeding up your metabolism, it’s a great source of antioxidants, magnesium, potassium, iron and vitamin C.
Beans: Low in fat and packed with protein, beans keep you full for long durations, and your body must burn extra calories in order to process this fiber-rich food.
Almonds: Almonds’ essential fatty acids help raise your body’s metabolism. Just don’t overdo it because they’re also very high in calories.
Coffee: Coffee does have caffeine, which happens to also give you a boost. Just make sure that you don’t exceed two – three cups a day because the side effects could be brutal– like irritability and the jitters.
Grapefruit: is a diet super fruit and lowers the insulin levels in your body that trigger your system to store fat. Plus, it is rich in fiber and your body must burn extra calories in order to break it down.

When you are selecting which foods that speed up your metabolism to implement into your diet it is vital to make sure that you choose healthy foods such as the ones listed above. Make sure you have ample fiber in your diet and to also cut down on foods that are high in or even moderately high in sugar. You should also reduce your tobacco intake if you are a smoker and alcohol if you like to drink because that will help give your metabolism the much needed boost you are looking for.

Did you know that the human body, minus water, is 75% protein?

It is.

Our bodies are made up primarily of protein and knowing that little fact helps a person understand why they need to make sure they are getting the suggested amounts of protein daily in their diets. If not, then making sure they are taking protein supplements to reach those required amounts.

Our bodies NEED protein not only to function and stay healthy, but to stay alive. The Amino acids found in protein are vital in every human bodily function. Protein is crucial in formatting bones, teeth, and tissues.

There are three different types of protein Globular, Fibrous and Membrane.

The average person, when hearing those three terms, my find themselves thinking they know nothing about protein. However when you use the more common terms, people are surprised by how much they really do know.

Take for example the term Fibrous Protein. This type of protein is found only in animals. Why? Because Fibrous protein is Collagen – the key component in connective tissue growth—and Keratin—the protein that is found in hair and finger nails.

Globular proteins are typically made up of enzymes and unlike fibrous proteins, globular proteins can act as messengers. It transmits messages to regulate the biological processes. This function is done by hormones, like insulin. One of the most well-know globular proteins is hemoglobin which is the iron containing oxygen transportation system to red-blood cells.

Hemoglobin is found in the blood and carries oxygen from the respiratory organs to the rest of the body (i.e., the tissues). It then releases the oxygen to burn nutrients to provide energy to power the functions of the organism. Then it collects the resultant carbon dioxide to bring it back to the respiratory organs to be dispensed from the body. In mammals, this kind of protein makes up 97% of the red blood cells’ dry content, and around 35% of the total content (including water).

Membrane proteins serve as the receptors and provide transit channels for the protein to pass in and through to the cell membranes. More than half of all proteins interact with membranes.

Understanding the roles that these three types of proteins play within our bodies helps us to make sure we are supplying our body with the healthy types of protein in the correct amounts. Look for more posts later on all the various types of proteins you can eat, and supplements you can take, to help your body get the nourishment it needs.

I have bags. And, I don’t mean the shopping kind of bags, either. I have deep, dark circles under my eyes, also known as bags.

Or I should say, I did.

After trying the typical get rid-of-your-bags-quick-schemes — like tanning and dying my hair — I decided maybe I should get checked out with my doctor.

Especially since people were asking me on a regular basis how I got my black eye(s).

It turns out, after visiting with my Doctor and having tons of tests done, there were some critical things that my body was trying to tell me through those pesky bags.

1. Low Iron Levels also known as anemia can cause circles and bags under your eyes. Iron helps your body produce hemoglobin, which then carries oxygen to the cells in your body. If your iron levels are lacking, then one way your body can tell you this (besides fatigue or dizziness) is with circles or bags under the eye.

2. Allergies were also another cause of my unwanted guests. Turns out these allergies and in particular the undetected food allergies or intolerance were contributing to my dark circles.

3. Nutritional Deficiencies such as low Vitamin B and D levels were also contributing to not only my dark circles but extreme fatigue.  Low levels of Vitamin B & D can also be the cause of many other symptoms such as: Hair loss, weight-loss, dizziness and fatigue.

4. Medications can cause the blood vessels under your eye to become dilated which increases the blood flow, but also makes them more noticeable.

5. Lack of sleep is another major contributor to dark circles. When you are in the REM stage of sleep is when your body is working its hardest to repair. Only in this sleep phase can blood circulation focus on the tissues and cells of your skin to give your face a more rejuvenated appearance.

Lastly, make sure that you are drinking adequate amounts of water every single day. Dehydration can heighten the effects of the circles. Being properly hydrated is great for your skin, but also just a good idea all the way around.  Also make sure to avoid alcohol and smoking. Those last two are ideal candidates for creating the puffy eye effect.

On average people lose between fifty and one-hundred hairs a day. You will lose even more on the days that you wash your hair. So, if you see a clump of hair in the drain, clean it out and don’t worry. Also, women have a tendency to lose more hair after they have given birth or if they are taking birth control pills.

However, thinning hair and losing large clumps of hair can be your body trying to tell you there is something wrong. Here are a few things that can cause this to happen:

Weight Loss – If a person loses 15 or more pounds — even if it is in a healthy way– they will experience some sort of hair loss. This type of hair loss usually self-corrects without any need for treatment.

However weight loss and the subsequent hair loss caused by eating disorders such as Anorexia Nervosa or Bulimia is not something to take lightly. These eating disorders do not allow the body to receive the necessary protein, vitamins and minerals needed for it to function, which results in the body shutting down hair growth.

Nutritional Deficiences – Iron and protein deficiencies are two of the most common nutritional triggers for hair loss. If individuals have low levels of iron — even if they are not anemic — hair loss may occur. Hair requires protein to grown and when the body is not getting enough protein it moves what it is getting to other, more necessary functions. Correcting the Iron and Protein intake in an individuals diet will allow the protein to shift back to the hair and they will see normal hair growth again within a couple of months.

Thyroid Disease – Hair loss is a common symptom of Thyroid issues. Both Hypothyroidism — an underactive thyroid– and  Hyperthyroidism — an overactive thyroid– can lead to an excessive shedding of hair. Simple blood tests can tell you if your hair loss is due to thyroid issues. Once the imbalance is treated with the thyroid, the hair usually grows back.

Trauma or Stress – The growth phase of hair typically lasts two  to three years and during this time your hair grows a half an inch a month. Once the hair is done growing, it goes into what’s known as the resting phase where it stops growing. This phase typically lasts three to four months. Stressful events can force the hair  into an early resting phase, resulting in hair loss.

Life altering events — such as a death or a divorce– are what usually cause this type of hair loss; this also happens to be more prominent in women than in men. This type of hair loss typically doesn’t manifest itself until two to four months after the stressful event occurs.

An interesting fact to note: Men and Women who experience some type of baldness and are otherwise healthy have been shown to have higher than normal levels of insulin in their body. The correlation between men, insulin resistance (pre-diabetes) and hair loss has been well established, and research is now showing the same connection in women.

Did you know that your body is constantly talking to you? Beyond just the stomach growls, your body can be sending you some very strong signals that, if ignored, could be disastrous for your health.

The first in our series is your finger nails. Yup. Your finger nails– even for guys– can be trying to tell you that you are sick, or missing key nutrients in your diet.

First off, we need to know what healthy finger nails are supposed to look like. Healthy finger nails have a specific shape and color. If you look at your nail, you will notice that it arches slightly in the middle, then curves down a bit at the tip. If you see anything other than that it is a clue that there is something potentially wrong with your body.

There is a white half-moon shape called the lunula at the back of your nail. The lunula is most apparent on the thumb and then becomes noticeably less so as you move towards your pinky.  If you are missing your lunula, then chances are your body is trying to tell you something.

Peeling Nails can happen if you have your hands in water a lot or are exposed to cold, dry air. Putting polish on them can seal in the keratin, which is a form of protein. Peeling nails can also mean that your diet is lacking in Linoleic Acid. The easiest way to up your intake of linoleic acid is to increase your use of vegetable oils (add some to your salad dressing or drizzle some on steamed veggies).

Brittle Nail Syndrome is an actual medical term used to describe nails that cannot retain moisture. It is quite possible that an under-active thyroid could be the cause of brittle nails. Nutritionally, a diet low in iron can cause nails to become thin, brittle and easily broken. Increasing your protein intake along with eating more green, leafy vegetables will help to boost your iron intake. Taking a B-complex vitamin has been shown to improve the condition of brittle nails. It can also be a sign that you are low in Calcium, Vitamin D and Zinc.

Beaus Lines is when deep grooves, or lines run horizontally across your nails. These should not be confused with the vertical lines going from the tip of the nail to the cuticle. The vertical lines are usually harmless and are associated with aging. Beaus Lines can be caused when the growth under the cuticle is interrupted by injury or a severe illness. Some of the causes of Beaus Lines are: High Fevers associated with the Measles, Mumps, Pneumonia, or Scarlet Fever. It can also be a symptom of Circulatory Disease, Diabetes and Malnutrition.

Terry’s Nails is when your finger or toe nails appear to be white, opaque or have a glassy, no color look to them and you are missing your Lunula. There will also be a dark band at the tip of your nail. Sometimes this happens with aging but it is often a sign of serious medical conditions such as: Heart Failure, Diabetes, Liver Disease and Malnutrition.

It’s important to listen to your body.

Check back on Wednesday to see what else your body could be trying to tell you!

Staying active means your body is using a lot of energy.  How do you refuel? Here are some simple ideas to consider when making food choices.

1. Eat nutritious foods. Your foods should be high in fiber, protein and calcium. We need to also make sure that our foods contain the essential vitamins, minerals, iron and complex carbohydrates to maintain peak physical conditioning.

2. Eat a Healthy Breakfast. It’s not just an “Old Wives Tale” that breakfast is the most important meal of the day. After sleeping for 8 hours, your body is starving for the essential nutrients and energy necessary to function during the day. A healthy breakfast to consider might be:

• An 8oz glass of Orange Juice– which is an excellent source of Vitamin A and Potassium.
• Heart Healthy Oatmeal– which has the necessary grains for your body to turn into energy.
• Blueberries– which contain antioxidants that reduce the oxidation damage caused to cells during periods of physical activity. Blueberries also support healthy blood pressure and are rich in vitamin C and fiber.
• You can substitute Blackberries and Strawberries for Blueberries.

3. Never Skip Lunch. The schedules that we keep are incredibly busy ones; however, it is important to never skip lunch. After a busy or physically exerting morning, lunch refuels the body to create the necessary energy to help you get through the rest of your day.   Some healthy lunch suggestions could be:

• a tuna fish sandwich on whole wheat bread,
• a side salad of mixed greens
• a piece of fruit, such as an apple, banana or an orange.

4. Eat an Appropriately Sized Dinner. Eating an appropriately sized dinner helps the body get the necessary nutrients needed to recover from the exercise performed that day, as well as the daily routine. An example of a healthy dinner meal might be:

• a baked or grilled piece of white fish,
• a side of sweet potato (without the butter)
• a mixed greens salad.
• Trading a boneless, skinless chicken breast for the fish would also provide the protein for necessary for muscle building and recovery.

5. Healthy Snacking. Eating healthy snacks in between meals (three a day) helps to keep your body from ever reaching the starvation point. One idea is to combine your snacks so that you are receiving a healthy amount of fat, carbohydrates and protein. Snacking with this combination in mind supports energy, concentration and information retention.
Some ideas for healthy snacks are:

• string cheese
• nuts
• whole grain crackers
• low-fat cheddar cheese
• vegetables & hummus
• greek yogurt
• Provide Gold 1 shot
• trail mix

6. Practice Moderation. Your snack should not be the size of a meal and your meal should not feed a small army. Snacking is simply to prevent you from getting so hungry that you make poor meal choices, or overeat. When it comes to eating out, most restaurant meals are are grossly over proportioned. Most of the time you can get two meals out of one when eating at your typical chain restaurant. Consider sharing a meal with a friend, or ask for a take home box when your meal comes.  Put half of your meal in the box.  Out of sight, out of mind.

7. Drink Fluids. Fluids provide the body with the necessary energy to help all of your muscles. In addition, staying hydrated helps the body digest the protein you have consumed during the day. Protein is hard for the body to break down, and even harder when your body is dehydrated. It is recommended that you should drink water at every meal, as well as before, after and during physical activity. Water is the very best choice, however, sports drinks and diet drinks are better than no fluid at all.

What are some things you do to make healthy choices when it comes to food?