CHANGING FOOD INTO ENERGY
We frequently read about having a “broken metabolism” and the latest, expensive supplement fad or hard core plunge diet. Metabolism is how your body changes food into energy.
When a body is slow at burning calories during rest or sleep, it is harder to maintain a healthy weight.
The goods news is adding some TNT (Tiny, New Tangible) habits can help improve the way you feel and your overall health.
Don’t torture yourself or your wallet: nurture your body to rev it up.
One of the best ways to pep up your metabolism is to start moving your body. A good TNT goal is to daily have at least 30 minutes of sustained activity. There are so many options for us. You can take a 30 minute walk, a yoga class or play a vigorus pickleball or tennis match or round of golf! Getting moving and keeping moving throughout the day is the key. Activity trackers such as a Fit Bit or Apple Watch can be very motivational to getting more activity into your day and provide hard statistics about how much more you are moving around.
LACK OF SLEEP
Good shut-eye helps your metabolism stay steady. Poor sleep makes it harder for your body to use energy well, and can also make diabetes and obesity more likely. A TNT habit of a 30 minute wind-down bed-time routine that includes cup of chamomile tea, some restorative yoga poses and meditation/quiet time can be very helpful. If you are smartphone savvy, consider using an app like Sleep Cycle, that tracks your sleep and shows how habits like naps and activity impact your quality of sleep.
TOO FEW CALORIES
If you don't eat enough, your metabolism slows down. Severe calorie restricted diets actually makes it harder to take weight off because your body is in starvation mode telling your body cling to those calories. Furthermore, they can "break" your body's signals for how to sustain energy by storing up more fat for the next time your body does not receive enough calories. A good TNT habit would be to start using an on-line Food Diary to help you set realistic goals and track your progress. Two good ones are MyFitnessPal.com or myfooddiary.com
NOT ENOUGH WATER
Without enough H2O, your metabolism can stall. Adding a TNT habit of drinking 36 ounces of room temperature water at the start of your day, before you have your first cup of coffee or food can do wonders.
TOO FEW CARBS
Your body needs carbohydrates to make insulin. Too few can stall your metabolism. Get your carbs from fruits, vegetables, and grains rich in nutrients, like sweet potatoes and whole grains to keep your metabolism high and reduce cravings. Remember to avoid sugar, refined carbs and processed food.
When you are in a stressful situation, your body makes a hormone called cortisol. It’s meant to give you a quick boost of energy. But if you stay stressed, the body thinks you still need to fight, so it keeps making cortisol. High levels of this hormone make it harder for your body to use insulin which can stall your metabolism and contribute to weight gain.
An easy TNT habit to help you de-stress is to stop and take 5-10 full slow breaths with your eyes closed, repeat a positive phrase such as “It will be ok”. Later, reflect on what contributed to the stress and explore ways to make a change to help you eliminate the root cause.
Good luck on your journey to achieve your TNT Health Year Goals one step at a time!
Thanks so much to Ann Brackeen for her inspiring photography and for our beautiful yogi models, Janelle Roth & Connie Cline.