Simple Steps

Our fantastic summer Intern David Ly put this post together. Thanks for all your hard work David!

Staying healthy and fit doesn't necessarily mean HUGE sacrifices, there are many little things you can do each day to improve your health and quality of life.

First things first, start your day off with breakfast. This will get your metabolism going and switch your body into energy burning mode. If you skip breakfast your body will stay in starvation mode where it will try to conserve every calorie it has because it doesn't know when it'll get more food. Eating breakfast can be simple, oatmeal, fruits, cereal with whole oats and grains, granola, yogurt... you can toss any of these things together and it'll taste good and is good for you as well.

Stay away from empty white carbohydrates such as refined sugar, white flour, cookies, rice, and pasta.  Consuming these foods will lead your body to burn the sugar in these products instead of fat.  It will also lead to unstable levels of energy where you'll be alert and energized one moment and slumping over in your chair the next.  Instead, get your energy from whole grain breads, pastas and rice. You can get your sweets in the form of apples, pineapples, berries, or other fruits. If you really can't let go of white bread, try whole grain white bread, which has the same appearance and texture of regular white bread, but has much more fiber.

Add some spice to your life. Black pepper, jalapenos, red chilies and various spicy foods taste great and have been reported to boost your metabolism and temporarily raise your body temperature. Eating spicy foods will also lower hunger levels and help you to eat less per meal.

Don't stop munching. Go ahead and snack throughout the day, but be smart about what you're snacking on. Have some unsalted nuts such as almonds, seeds, cashews, or walnuts.  They pack a good amount of protein and contain lots of healthy fatty acids that are good for your metabolism and have other health benefits as well. Fruits like apples or pears, simple snacks like celery and peanut butter are great tasting and good for you.

Drink your Green. Tea that is. Studies of green tea drinkers show that green tea regulates blood sugar by reducing the amount of insulin the body produces. This keeps your appetite under control. There is also a compound in green tea called EGCG which helps you boost your body's ability to metabolize fat.

Drink plenty of water. Half an ounce per pound is recommended for most people. Three-quarters of an ounce is recommended for athletes and highly active people. Without proper water intake the body cannot metabolize fat properly.

Walk hard. 30 minutes of walking each day will prevent weight gain and stave off fat. This is without adding any type of dietary changes. Walking harder, or at a higher intensity or even jogging if you feel like it will burn even more fat, concerted with some of the tips above you'll be fit as a fox and protecting yourself from a whole range of preventable diseases as well.

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