10 Ways to Rev Up Your Metabolism

Do your body a favor and follow these tips to maintain your weight-loss momentum! 

Power Up with Proteins

Since protein has a high thermic effect, your body will burn more calories to digest it.

Drink More Green Tea

"Drinking brewed green tea is an effective way to get EGCG (epigallocatechin gallate), an ingredient known to speed up metabolism," Carlson-Phillips says. "Three cups of green tea a day can increase metabolism by up to 10 percent."

Power Up with Proteins

Since protein has a high thermic effect, your body will burn more calories to digest it. Score! When it comes to protein, Amanda Carlson-Phillips, vice president of nutrition and research for Core Peformance recommends including a lean protein source in every meal. 

"Eating five to six mini meals per day and including a lean protein source such as low-fat cheese, beans, chicken, fish, or peanut butter on every plate is a great way to rev your metabolism and keep you feeling energized and fueled all day long," she says. 

Don't Be Intimidated by Gym Machines

Angela Corcoran, director of education at the Cybex Research Institute, says to hit the gym and take advantage of those fitness machines. They're good for building lean muscles and will help you to ramp up your metabolism. 

Stock Up on Salmon

Salmon is an Omega-3 powerhouse full of protein and healthy fats, says Ilyse Schapiro, registered dietitian and certified nutritionist. Salmon is great for burning fat, bu the Omega-3s in it will also help to make your metabolism more efficient, slowing digestion and preventing cravings, she adds.

Minimize Your Carb Consumption

"Stay away from processed, sugary junk food, and even things like fruit juice," says Michael Mountain, author of Ultimate Fat Loss Solution. Stick to protein, which increases metabolism by 30 percent for up to 12 hours, whereas carbs and fat increase metabolism by 4 percent for less than one hour. And don't forget fiber--it binds with metabolized fat and removes it from the body.

Use Olive Oil

Believe it or not, some oil is good for weight loss. Olive oil is a healthy fat, which actually "turns on" your metabolism and helps you burn more body fat, according to Eric Broser, professional bodybuilder and Planet Muscle Magazine columnist.

Give Your Body a Detox

"A seasonal detox is an effective way to clear toxins out of one's system to speed up metabolism and to enhance overall health," says Matt Dower, spa director of the award-winning Mirbeau Inn & Spa, which offers a do-it-yourself detox for those who seek to continue its health benefits at home after their visit. Just be careful to avoid extreme detox diets that can do more harm than good. 

Drink, Drink, and Drink Some More

Water really does a body good, as will other healthy drinks. "Drink lots of fluids," says Ariane Hundt, a New York City-based personal trainer and nutritionist. "A dehydrated body will slow its metabolism and increase hunger and sluggishness." Hundt suggests detox teas (by Yogi Tea or Traditional Medicinals, for instance).

And Drink Water with Lemon

Cheryl Wheeler Duncan, a detoxification expert, certified nutritionist, and Hollywood stuntwoman, recommends you drink a tall glass of lukewarm water with a half or whole lemon squeezed in it and fiber. She does so every morning. "The digestive enzymes in the lemon, plus the fiber, will get your metabolism and digestive system moving so you are easily digesting anything you eat later that day," she adds.

Eat Smaller Meals More Frequently

You've heard this one before, but it's worth repeating! Eating smaller meals more often throughout the day can help fire up your fat-burning furnace. Susie Akers, director at the Aamoth Family Pediatric Wellness Center at MetroHealth and gastroenterology dietitian, recommends you consume at least three to four times a day instead of only one to two times to keep your metabolism up and avoid excessive portions with large meals.

6 Fish to AVOID (And Why)

Top six list of fish to avoid, due to contaminants and depleted supply:

Bluefin tuna is on the threatened species list, and they also have high levels of mercury and an Environmental Defense Fund (EDF) health alert.

Chilean sea bass has almost entirely vanished from the Antarctic waters, and the trawler and long lines used to catch them have damaged the ocean floor and other wildlife.

Groupers are vulnerable to overfishing and also contain high mercury levels and carry an EDF health advisory.

Monkfish habitats have been threatened by poor catching methods and are quite depleted.

Orange roughy is also vulnerable to overfishing due to its long life. Fish that live for a long time pose a higher mercury threat as well.

Farmed salmon is raised in an area with parasites and diseases, fed fishmeal, and given antibiotics to help with the diseases the farms create. They also contain high levels of PCB and have a health advisory from EDF.

Jalapenos !

For comparison, Jalapenos have an average range of 5,000 to 7,000 (SHU). Tabasco averages from 30,000 to 50,000 (SHU). Habanero peppers, long thought to be the hottest on the planet, generally average 200,000 to 300,000 (SHU). The Trinidad Scorpion Butch T, current holder of the World Record for the hottest pepper, has been rated at 1,463,700 (SHU).

Capsaicin, the chemical in peppers that makes them hot, isn’t found in any other plant and is potent enough that people can identify it even when the concentration is as little as one part per million.

10 Healthiest Drinks on Earth

Expand your beverage repertoire with these nutritious drinks that quench your thirst and improve your health. By Aileen Brabazon

Thirsty? Instead of reaching for pop or syrupy juice, which are high in empty calories and unhealthy ingredients, turn your tongue onto a healthier beverage, such as green tea. 

It's loaded with antioxidants that boost your immune system and metabolism.

Get ready to guzzle cupfuls of goodness -- here are 10 healthy drinks your body will love.

Water

TIP: Bored of plain old H2O? Infuse it with wedges of lemon or lime, slices of cucumber or sprigs of fresh mint.

Pomegranate juice

TIP: Some bottles are diluted with other liquids or are sweetened with unhealthy sugar. Check the ingredient list to ensure you're drinking pure pomegranate juice.

Green tea

TIP: For a refreshing beverage, pour brewed green tea over ice and serve with a slice of lemon.

Fresh veggie juice

TIP: You can easily make a veggie cocktail at home if you have a juicer. Alternately, treat yourself to one from a local juice bar. Just avoid relying on bottled varieties -- they're often high in sodium.

Kefir

TIP: Kefir is available at most grocery and health food stores in the dairy section. Choose low fat varieties without sugar (it's unhealthy!).

Ginger tea

TIP: To make a brew, steep one or two thin slices of fresh ginger in a cup of hot water for a few minutes. If you wish, add a dash of honey to soften its spiciness.

Beetroot juice

TIP: You can juice beets at home, order it from a juice bar or buy it bottled at some health food stores.

Concord grape juice

TIP: All juices are higher in calories, so drink in moderation (ie: one cup a day). You can find pure Concord grape juice in most grocery and health food stores.

Lemon juice

TIP: Here's a refreshing way to get lemon juice into your day: Fill an ice cube tray with freshly squeezed lemon juice, then freeze. Pop the cubes into a glass of water for a cooling summer drink.

Smoothies

TIP: For a fibre boost, add 1/2 to 1 teaspoon of ground flaxseeds to your smoothie.

The Perks Of Coffee Drinks

Caffeine side effects may actually be good for us- break out the jumbo mug!

Anything this good must be bad. 

That's the prevailing attitude when it comes to caffeine, isn't it? We crave it. We guzzle it. Drinking coffee makes us feel good — better able to handle an overbearing boss or an unruly pack of toddlers. But then... we feel guilty about it, suspecting that sooner or later, it's going to do us in. 

In reality, it's not the guilty pleasure everyone makes it out to be — in fact, caffeine side effects can do you good. So feel free to grab a tall breakfast blend while we set the record straight.

Long-term caffeine consumption is just plain bad for me. 

False. That myth exists in part because smokers, who metabolize caffeine twice as fast as nonsmokers, drink more coffee drinks. And cigarette smokers have more health problems. But nicotine, not caffeine, is the culprit. As long as you don't have high blood pressure, heart arrhythmia, or anxiety, drinking caffeinated beverages for years is no problem, says Harris Lieberman, Ph.D., a research psychologist for the U.S. Army Research Institute of Environmental Medicine. 

Caffeine improves my game.

True. In terms of performance during your cardio workout, caffeine "might be the difference between first place and last," Dr. Vinson says. Without caffeine, not only are you a little slower mentally, you're lagging physically. "Caffeine stimulates you to exercise 10 to 15 percent longer" because it keeps you from getting as tired, explains Terry Graham, Ph.D., a nutritionist who specializes in caffeine at Ontario's University of Guelph. It's also a mild analgesic, so you can work out longer before you start to feel sore. However, a troubling new study published in the Journal of the American College of Cardiology shows that caffeine may decrease blood flow to the heart during exercise. More research is needed.

Caffeine alters my body chemistry. 

True. Caffeine is a natural stimulant, and 250 milligrams of it — about the amount in two cups of strong coffee — will triple the amount of adrenaline in your bloodstream, increasing your respiratory rate. In your brain, caffeine intercepts adenosine, the chemical that slows down our nerves and signals the need to sleep. It also increases dopamine levels, stimulating pleasure centers. Caffeine, therefore, has the magical ability to make you feel both alert and relaxed, says Ernesto Illy, Ph.D., an Italian biochemist and founder of high-end coffee producer Illy Caffe. 

Caffeine makes me smarter. 

True. A cup of coffee before you write your performance review isn't a bad idea. "It improves cognitive functions" by blocking that brain-slowing adenosine, says Joe Vinson, Ph.D., a food chemist at the University of Scranton. When given caffeine equal to two cups of coffee, severely sleep-deprived Navy Seal trainees improved their alertness, vigilance, learning, and memory by as much as 60 percent, according to Dr. Lieberman, who administered the test. 

Caffeine causes high blood pressure.

False. The Journal of the American Medical Association recently reported that caffeine doesn't put you at risk for hypertension, although something else, unknown to scientists, in sugared and diet colas does. In people with normal blood pressure, any change in heart rate is not only "too small to measure," Dr. Graham says, but it disappears within minutes of your first cup. If you already have high blood pressure, however, avoid excessive intake, says Lynne Shuster, M.D., director of the Mayo Clinic's Women's Health Clinic, because caffeine can exacerbate a pre-existing condition. The same goes for those who suffer from heart arrhythmia or anxiety — caffeine can trigger arrhythmia in those who are prone to it and can worsen anxiety. 

Caffeine leads to bone loss.

False. There's evidence that calcium is lost through urine, and by increasing the amount of urine you produce, you decrease your body's calcium stores. The effect, however, is negligible. "A coffee drinker may lose a few milligrams of calcium, but put one drop of milk in your coffee and you've made up for the loss," says Jim Coughlin, Ph.D., a California-based food toxicologist.

I can overdose on caffeine.

True. But most of the documented cases are of people who have intentionally overdosed on high-powered caffeine pills (the lethal dose of pills is about 50). To OD on caffeinated beverages, you would have to down dozens of cups of coffee, hundreds of six-packs of soda, and thousands of mugs of tea at the same time. The excess water would kill you before the caffeine would, Dr. Illy says. 

Caffeine is addictive.

True. You develop a tolerance to caffeine over time, and when you no longer take any in, your body, expecting that daily dose, reacts with headaches and irritability. The more caffeine you consume, the more severe the withdrawal symptoms, but some people can get hooked on just a cup a day. (Others can quit cold turkey, those lucky gals.) 

If I have tea after dinner, I'll never fall asleep.

False. Tea has so little caffeine (25 milligrams per cup of weakly brewed tea) that for most, it soothes rather than agitates. But beware of more highly caffeinated drinks, especially if you're pregnant or on the Pill: It takes 4 to 6 hours for an average adult to metabolize caffeine, no matter how much you drink, and almost twice that long for a woman taking oral contraceptives. (For a pregnant woman, this half-life shoots up to 18 hours.) If you have trouble sleeping, stop drinking caffeinated beverages at least 6 hours before bedtime. 

So, I can drink all the caffeine I want, with no consequences. 

False. A Greek study suggested that moderate to heavy coffee intake is associated with a higher level of inflammation. An immune system response, inflammation can be harmful because too much of it can produce chemicals in the body that have been linked to heart disease and diabetes. But just because coffee was associated with inflammation doesn't necessarily mean it caused it. 

Another recent study from the Harvard School of Public Health and the University of Toronto finds that certain people, referred to as "slow metabolizers," are genetically programmed to break down caffeine at a slower rate. In the study, caffeine placed these people at increased risk for heart attacks, while "rapid metabolizers" were protected against heart attacks. Scientists believe that excess caffeine may lead to heart disease but that other heart-healthy benefits from coffee, such as antioxidants, outweigh the risk — as long as the caffeine doesn't linger in your system. However, without a genetic test, it's impossible for the average Diet Cokedrinking girl to determine which camp she falls into.

These researchers don't discourage caffeine consumption, but do warn against caffeine in excess. A safe limit, according to the American Journal of Clinical Nutrition, is around 400 milligrams — or four cups of coffee — a day.

What Type of Foods Shouldn't an Athlete Eat?

Great athletic performance depends not just on how hard your train but also how well you're able to stave off those food cravings and focus on healthy dietary choices. While an athlete who burns calories regularly can often get away with a few more poor food choices than the average Joe, there are several foods that are exceptionally bad or may negatively affect your athletic performance.

Spicy Foods

When you're fueling up before an athletic event, try to stick to the blandest foods you can get your hands on. It sounds boring but it's important because seasoning and spices often negatively stimulate your digestion track. This may potentially lead to gas and bloating. The last thing you want when you're in the heat of an athletic competition is a gassy feeling.

Refined Sugar

If you've got a sweet tooth, step away from the sugary candy bar. Avoiding refined sugars ranks as one of the top five food strategies for athletes, according to the Richard Stockton College athletic training program. Not only do such sugars lead to potential health problems like obesity and diabetes but they're also processed rapidly by your body and don't net you the sustained energy supplies that you need while exercising.

Foods with Trans Fatty Acids

Fried and baked good that contain trans fatty acids, such as some kinds of potato chips or doughnuts, boost the levels of LDL cholesterol in your blood stream. This in turn can constrict your blood vessels and reduce your body's ability to circulate oxygen and energy when you're exercising. As every athlete knows, proper circulation and oxygenation is critical for maintaining performance and fighting muscle fatigue.

High Fiber Foods

While fiber-rich foods, such as beans and dark, leafy vegetables, are healthy for most meals, avoid eating them before you start exercising. The fiber can slow down your digestive system's performance and lead to constipation and related problems, such as nausea. When you're fueling up on your carbs to give your muscles the glycogen replenishment they need, choose low-fiber carb sources.