Food to Eat to Boost Your Metabolism

Eating well and being fit have become a trend that every one out of five women (perhaps of men too)  is devoting time working out. But like every long time goal, it takes a lot of effort and other factors to get the best and lasting result. I am one of those women, trying to be fit as I go about enjoying good food, sweating it out when I can. Along the way, I have found inspiration from many other fitness buffs and I’ve picked some of their tips to include in my own routine. Here’s some of the good stuff I have included in a day’s meal – just because they help in boosting metabolism, being low in fat and containing lots or protein. As you know, enzymes that are found in proteins are the catalysts of metabolism, promoting repair, growth and maintenance of cells throughout the body, and they also provide the amino acids that our bodies can’t naturally make.

innocent smoothie

for when you go out

1. Fruits. Coming from a tropical country, fruits are an abundance everyday and are a regular fare. Talk about Papaya, mangoes, watermelons, pineapples and even coconut, they come in handy.  The fact that it goes up to 33° means sweating is not a problem at all. Now, in a region which is colder and fruits are of a different kind than what I used to have, I tend to go for smoothies. Blending strawberries, raspberries and blueberries with yogurt has become a habit. There are also organic smoothies in a bottle that you can readily buy. Makes it easier to have them when you’re on the go.

2. Fish. Fish has been my meat so adding more is not really a problem. Tuna and salmon top my picks, both also contains the essential fatty acid Omega 3 which contributes to the external health of your hair, skin and nails.

3. Broccoli. Broccoli is a power veggie, it is rich in both calcium and vitamin C. These two work well to help you burn calories faster and more effectively.

4. Honey. As a substitute for sugar, honey works also in helping boost your metabolism. Mix honey and lemon in a glass of hot water and drink every morning for a potent detoxifying drink.

5. Yogurt.  It is well-known that yogurt is very effective in keeping fit. It is full of calcium and protein, giving you the energy your body needs to keep going all day (like the energizer bunny) and it also helps you build lean muscle mass. The healthy bacteria in yogurt also help regulate your digestive tract.

There are a lot more good food that you can include in your diet to help you speed up your metabolism, this is just the tip of the iceberg, so to speak. Low-fat, high-protein yummies that I’m sure our readers will love, mind to share? Comment below.

 

 

SPF on Sunscreens, More than Just Numbers

Most people are aware of the importance of applying sun block or sunscreen lotion before going to the beach or spending time outdoors. Sunscreens with broad-spectrum UVA/UVB are effective in protecting the skin from sunburn and delaying signs of aging like wrinkles, dry skin and hyper pigmentation. It also helps in preventing some types of skin cancer. Dermatologists recommend the use of sun block every day or whenever going outdoors. But since not all sunscreens are the same, one must choose the right product to match their skin and consider the SPF rating to get maximum protection from these products.

spf sunscreens

image via oprah.com

SPF or Sun Protection Factor is an indicator of the protection level that one can get from the UVB rays. A sunscreen with SPF 15 for instance protects the users from UVB rays fifteen times longer than individuals without sunscreen. Those who intend to spend long hours outdoors or go out during the peak hours of the sun should go for higher SPF levels to get the most protection. Skin cancer advocates consider a minimum of SPF 15 as sufficient for the usual everyday routine and at least an SPF 30 for intense outdoor activities. However, it is false to assume that the increment in SPF level is proportional to the increased level of protection. Studies show that there is only 4% to 5% difference in the amount of UVB rays filtered by an SPF 15 sunscreen compared to those of an SPF 30 and SPF 50 products. The increase in SPF levels gives you longer protection period, but the time and frequency of reapplication still depends on the skin type of the person or how fast the skin can get sun burn without any protection. An SPF 15 for instance can offer protection of up to approximately five hours for skin types that can last 20 minutes in the sun without getting sun burn.

In general, Dermatologists recommend sunscreen to be applied at least 20 minutes before going out and reapplying after about two hours. The SPF in sunscreens are more than just labels, it serves as a guide on how to protect your skin effectively against the harmful rays of the sun. Products with a minimum of SPF 15 and a broad-spectrum coverage are your best sun protection buddies for the sunny days of summer, so don’t forget to factor-in the SPF in choosing your sunscreen.

sunhat sunscreen

image vie ehow.com