Later this year I will be turning 40. Since a healthy and fit diet and exercise are a part of my lifestyle, I understand some changes begin to occur as we age. Metabolism is a big issue for women especially the older they get. Recently I came across an article from Prevention which gave some great tips for keeping metabolism going strong.
EAT ENOUGH
You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need ,your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy. Eat just enough so you're not hungry--a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.
REV UP IN THE MORNING
Eating breakfast jump-starts metabolism and keeps energy high all day. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.
DRINK COFFEE OR TEA
A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
FIGHT FAT WITH FIBER
Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day--the amount in about three servings each of fruits and vegetables.
DRINK MORE WATER
Researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily--enough to shed 5 pounds in a year.
ALWAYS INCLUDE PROTEIN
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack.
EAT IRON-RICH FOODS
It's essential for carrying the oxygen your muscles need to burn fat.
GET MORE D
This vitamin is essential for preserving metabolism-revving muscle tissue. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
DRINK MILK
There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
You can read the whole article HERE. These were interesting ways to keep metabolism soaring!
Our family is in the midst of little league soccer season. My youngest son is playing and his enthusiasm is contagious. He is pretty good at the sport, but what makes it so great is that he loves it! He counts the days until the next game or practice. He loves his coach and teammates. He has moved up an age level this year and the players are working more like team, passing to each other and watching out for each other during play. During the last game, my son scored two goals, they were the only goals of the game. In today's game the team scored eight goals. My son came up afterwards to me and said, "I didn't score today, but I blocked". What a powerful truth those words can hold. In life, sometimes we score, sometimes we block. Sometimes we do great things, we excel, we achieve, we meet our goal - we score! There are also times we see the needs of others, sometimes they are sad or hurting, we block their hits. We look out for them so they can score. We
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