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I support people on their journey to wellness through nutrition and lifestyle coaching! I am passionate about teaching people how lifestyle choices can be fun, inspiring and positively affect all aspects of their lives. I love guiding people to wellness one meal at a time!! I am also a passionate mama, a yogi and I love to cook!

Thursday, April 22, 2010

TIPS TO BOOST A SLUGGISH METABOLISM.....notes from my seminar last night!

Many people, in particular women, believe they have a sluggish metabolism and you know what??? Sometimes they are right. In particular, those with a history of dieting and calorie deprivation tend to have a harder time losing the weight. That is not to say that it cannot be done!! Below you will find some tips and trick that will help to wake up that metabolism of yours!!

Factors that affect metabolism

 History of extreme weight loss diets/plans

 Lack of exercise

 Low muscle mass

 Low thyroid function

 Prolonged extreme stress

 Dehydration

 Eating too little

 Eating to many high glycemic carbohydrates and sugars

Top tricks to speed up a sluggish metabolism

 MOVE YOUR BODY!!! Any physical activity will increase your metabolism for a period of time. High intensity interval training is much more efficient in boosting metabolism.

 PICK UP SOME WEIGHTS – weight training effectively aids in building muscle mass which will increase your metabolism. It is as simple as this: the more muscle you have , the more calories you will burn 24 hours per day. Every pound of muscle burns up to 50 calories per day, while a pound of fat burns only 3 calories.

 Eat small meals, more often! 3 meals + 1-2 snacks throughout the day gets your metabolism revved up.

 Front load your day!!! Eat breakfast like a king, lunch like a prince and dinner like a pauper!! Your metabolism is at its peak in the morning and slows down as the day progresses.

 Sprinkle some healthy fats on every meal. Olive oil, flax, hemp, nuts, seeds, avocado, etc. These are all important fats that help keep your metabolism efficient.

 Get your Zzzzzz's!! Lack of sleep often leads to food cravings and weight gain!

 Balance out your stress; deep breathing, yoga, and meditation. When you take a deep breath you decrease your stress hormones.

 WATER! WATER! WATER! Not drinking enough water can encourage your body to “cling on” to those extra pounds. Also, people often mistake hunger for thirst so they eat more food and calories when they should be drinking water! Frequent bathroom trips??? Not to worry, this too shall pass!

 Add some spice into your life!! Cayenne, chilli peppers and other spicy foods actually boost metabolism by creating heat in the body!! Avoid if you have a history of heartburn/ ulcers.

 Other foods that boost metabolism, also called thermogenic foods, include; protein, green tea, mustard, celery, cinnamon, garlic, ginger, parsley and apple cider vinegar or other citrus foods.

     Ensure adequate vitamin/mineral status. Deficiencies can impair metabolic functioning.

     Talk to your natural health care provider to see if you need supplemental support

     Greens powder such as Greens+ or Schinoussa Sea Vegetables

     Add some green to your life!! Vegetables such as chard, kale, collards, and spinach all     contain a rich source of essential vitamins and minerals (look for recipe below)

     Add sea vegetables to your diet to increase dietary minerals

                         • Add kombu when cooking soups or stews

                         • Sprinkle sea seasonings on your meal as you would salt

                         • Enjoy homemade sushi (made with brown rice)


  1. Love these tips, Jamie! And so many are easy to do (I'm off to get me some more water right NOW). ;)