More Energy with a Speedy Metabolism

The word “metabolism” gets thrown around quite a bit, especially in terms of weight loss, but what does it actually mean?! Metabolism is defined as a combination of complex physical and chemical processes that occur in a living organism that are vital for energy synthesis in order for a body to be able to function and thrive. There are two parts to metabolism:

• Catabolism: Organic compounds are broken down to provide heat and energy that allows the body to move, which involves breaking down of food into simpler substances as well as elimination of waste through the skin, kidneys, lungs, and intestines.
• Anabolism- building & storing: Substances are combined to build more complex compounds for growth and repair of body tissues, and storage of energy for future use.

Enzymes play a major role here. They are molecules in the digestive system that break down larger compounds into smaller digestible units, i.e. proteins into amino acids, carbohydrates into sugars, and fats into fatty acids. In addition, some enzymes speed up and regulate chemical reactions necessary to break down of fuel and energy production.

So in the grand scheme of things, what does it mean to you?! Your metabolism constantly coordinates a number of these functions to keep you healthy and vibrant. So let’s learn some useful suggestions on how to incorporate nutrition and movement to increase your metabolism for a consistent supply of fuel and energy.

Chew the food: Slow down to chew your food fully without outside distractions of TV, computer, and reading. Be aware of each bite, taking the time to allow the body to process what it is doing. Digestion starts immediately with the first bite, yet it takes your brain 20 minutes to realize that it is full. So take your time, chew each bite 30-50 times per mouthful.

Prepare your food: Controlling the ingredients and the portion sizes is essential when determining what foods you choose, and can be best established by preparing your meals on your own. Preparing food ahead of time is another great way to choose a healthier meal option. Utilizing a crock pot for larger quantities that would allow for multiple meals and left-overs that can be frozen. Meals that can be reheated, even without a use of a microwave, make for great lunch and dinner option. Preparing a menu ahead of time allows you to know when and what you’re going to eat to reduce the need for last-minute impulsive food decision. Pack a brown-bag lunch for work or school to maintain a healthy lifestyle outside of the home. Choosing the right food can be a force of habit, so limit your exposure to sugar, trans fats, additives, harmful fillers, and other unhealthy choices.

Keep fueled during the day: Eating more often in smaller portions throughout the day keeps the metabolism working, prevents drops in blood sugar and uncontrollable hunger, and minimizes the need to overeat or eat junk and/or sugary foods. Consider 3 healthy meals and 2-3 smaller snacks, which would mean that you’re eating every 2-3 hours. Choosing healthy, nutrient-dense snacks is a great way to keep fueling the body throughout the day with lots of fresh fruits, vegetables, nuts, and seeds.

Choose real food: Choose unprocessed, fresh food that will leave you satisfied and nourished. Half of each meal should be fruits and vegetables, even for snacks. With each meal, you should eat some protein, complex carbohydrates, and fiber. Protein does not mean animal meat; here are some suggestions on plant-based protein choices. Fresh produce contributes to complex carbohydrate and the overall fiber intake (25 grams per day), especially dark greens (kale, spinach, collards, broccoli,  etc.) that are packed with a multitude of nutrients and vitamins. If choosing a salad, season it with olive oil, lemon and balsamic/apple cider vinegar to avoid sugar and other additives.

Drink water: Opt for purified water to keep you hydrated and cool. Avoid sweetened drinks. Even many juices, besides the obvious sodas, contain a lot of sugar or high fructose corn syrup. Sometimes dehydration may be mistaken for hunger, so drink a glass of water before eating. A cup of green or herbal tea can also be refreshing and provide some antioxidants.

 

Be mindful: Determine whether or not you’re actually hungry. Sometimes people will reach for snacks if they are bored, sleepy, or ‘blue.’ So take a deep breath, let your shoulders drop away from your ears, and distinguish your need for “food.” Choosing the right size dish can be helpful to appropriately assign enough space for your mind and your stomach.

 

Treat yourself with caution: Candy and other sugary treats can establish a negative reward for you and can be especially damaging with children because the goal is not to equate being “good” with sweets or other junk food. So choose healthier treats or smaller portions.

Move your body: Depending on your ability and your comfort level, spend at least 30 minutes each day doing some sort of physical activity, whether that’s walking, running/jogging, biking, swimming, weight lifting, strength training, yoga, pilates, martial arts, etc. The goal is to get your heart rate up, to get the blood pumping, to generate some heat, and as a result get some energy by rocking your metabolism. Make it a family affair, go outside, and spend time together!

Allow your body to do what it is designed to do by providing it with the right tools on how to maintain a healthy and working metabolism. Incorporating these tips with the optimal body function will result in more energy each day and a great life!

Have any questions? Have something to add? Contact me below in the comments, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Decreasing Carbon Footprint

It goes without saying that our planet is suffering the consequence of our way of living and it has come a time where everyone can contribute to reducing the impact that our daily activities have on the environmental and climate changes across the globe. The goal is to raise awareness, contribute to making a change by actively participating, and getting others involved as well.

Here are some realistic suggestions on joining the movement to reduce our carbon footprint, even with the smallest mark:

Change your mode of transportation, especially in the summer. Start walking or biking to places, which will save you money on fuel and serve as a form of exercise. Riding a motorcycle, an eco-conscious or even a smaller vehicle can help decrease the amount of gas consumption and the amount of exhaust in the air, while saving money on gas.

 Support your local economy, from groceries to clothes and everything else. Farmer’s markets are popping us in a many communities across the country. They offer locally, many times organically, grown seasonable vegetables and fruit that has not been shipped a million miles before it gets on your table. Also, you can support local small business owners from farmers, boutiques, artists, and many more, while building a sense of community. LocalHarvest.org helps you find where you can find local farms and farmer’s market in your area.

Pay attention to packaging. Keep packaging to a minimum when shopping. Reusable bags are a must, especially the cloth ones, so on your next outing don’t forget yours. That is certainly a wonderful fashion statement!

Turn it ALL off. Your lights could certainly use a break, especially when they are not in use; dimmers for high traffic areas, or lamps instead of overhead lights; timers for outdoor lights. Switching to energy efficient lighting can certainly be money- and eco-conscious! Unplug all electrical appliances when not in use from the coffee pot and toaster to hairdryer, printers, DVD players, computers and mobile phones, because these utilize energy, even when not in use!

Save the water. Not keeping the water running all the time can save gallons each month, so turn it off while brushing teeth, washing face, or rinsing dishes. Using cold water to wash the clothes reduces energy that is wasted on heating the water, while preserving the colors in your bright loads of laundry. Water outside plants and/or garden early or late in the day, which will keep the moisture in the ground and not be evaporated by the sun.

Plant something to offset carbon. Native species will grow better in a familiar environment. Also, use organic soil when planting — it’s made using more eco-friendly methods and less resources. You can easily plant even small herb garden on your balcony, which can grown year-round in many cases and can be used in cooking dishes.

Reduce use of plastic, which can leach hormone-like chemicals; this includes plastics marked BPA-free. Stop buying bottled water — they’re bad for the environment, expensive, and bad for your health; using in-home filtration system is a great way to combat both. Swap out plastic for glassware. Start by replacing the items you use regularly like drinking glasses and food storage. Also, don’t put hot or acidic food in plastic and NEVER microwave them.

Gather for environment’s sake. Social gatherings are a great way to entertain and cooking for a large group is more efficient and less expensive, per person. So organize a potluck with your family and friends and reduce the carbon footprint together. You can even combine errands. Bundle your errands in one trip to reduce the distance traveled as opposed to doing little trips in between other commitments. You can also make a social and fun trip by carpooling with a friend.  

Most of all: Remember to REDUCE, REUSE & RECYCLE. Try buying less, and reusing and fixing things when you can instead of buying new. Recycling is as easy as rolling the trash bin to the curb.

Doing these little steps can make a significant difference for everyone involved. I urge you to participate and teach others to do as well; your children, family, friends, neighbors, co-workers, and even strangers! Let’s keep this planet as green for as long as we can!

Feel free to contact me here with any questions, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Healthy Food on a Work Schedule

Work day schedule can be a hectic time, as most people do not have enough time to eat or do not do so mindfully. To avoid sitting in one chair all day without proper nutrition, here are some suggestions on how to make a simple transition to a healthy 9-to-5 food schedule:

Coffee talk. Avoiding coffee and other caffeinated beverages may me the first action step. Caffeine induces a quick jolt of energy that fades over time, while creating a dependency. It can affect concentration and productivity at work, as well as may lead to fatigue once the buzz wears off. Caffeine is an irritant to the stomach and acts as a diuretic, which may lead to bloating and dehydration. A way to add some pep in your step in the morning and throughout the day is to drink water to increase hydration and eat a piece of fruit, such as an orange, for some extra energy and vitamins.

Snack healthy. Keeping snacks, such as veggies, fruit, nuts, hummus, peanut butter, and dried fruit can help keep the blood sugar levels stable. This helps control portions at lunchtime and make better food choices throughout the day. Snacking in the afternoon also keeps the energy up and satiated until dinner. Even without a luxury of a fridge at work, you can keep a small cooler stocked with smaller portions of healthy snacks, whole fruits and vegetables.

Choose your meals wisely. If you are eating out at breakfast and/or lunch, go for healthier options with more fresh, whole greens, a lean protein, and overall less processed foods. Avoid foods with a lot of additives and sugars. The best option is to bring food from home as you can control what ingredients are used.

 

Drink water. Staying hydrated is important to maintain higher energy levels and preventing hunger pangs that may actually be signs of dehydration.

Get moving. The more you move the more energy you will have, especially if you are feeling tired or sleepy. Getting up, walking around the office or even outside in the sunlight will improve circulation, warm up the muscles, and give you a little energy boost. Try taking the stairs instead of the elevator; park the car further in the lot; or switch out your chair for a stability ball.

 

Socialize. Connecting with people at the office throughout the day can help you reduce stress and promote happiness. It will also give you a reason to get out of your chair. It also promotes team buildings and overall sense of well-being.

Create satisfaction. Setting goals for yourself allows you to work hard on accomplishing the tasks you have set out for yourself. This creates a sense of motivation to reach the goals you have set and tackling the next one. Rewarding yourself for the work you do is important for increasing confidence and mental well-being.

 

Have questions? Contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!