Increase or Boost Your Metabolism
Posted by Dr. Hildy
Roberto Mentuccia & Dr. Hildegarde Staninger™, RIET-1
Integrative Health Systems™, LLC © June 7, 2011
What is the Definition of Metabolism?
Metabolism is a term used to describe the process of breaking down a complex molecule to produce energy. Think of your body’s metabolism as a furnace, (it will help for explanation purposes). Often metabolism is associated with the term BMR which stands for Basal Metabolic Rate (also called Resting Metabolic Rate or RMR). BMR is a term used to describe the amount of energy your body uses at rest to survive. Increasing your Basal Metabolic Rate is a highly desirable effect which most of society is trying to achieve. You can purchase a BMR calculator or search the internet for an automatic calculator to assist you.
What Factors Influence/Increase or Boost Metabolism or Basal Metabolic Rate?
The amount of lean body mass (LBM) has the greatest influence upon Basal Metabolic Rate. Increase your overall muscle mass and you increase or boost your metabolism. Here are some examples:
- A hyperactive thyroid has a large effect on the metabolic rate.
- The younger you are, the higher your metabolism. Metabolism declines with age.
- Having the appropriate amount of water will increase or boost metabolism and regulate body temperature.
- The more frequently you eat, the greater the metabolism fire to burn fat and calories. Aim for 6-8 small meals with protein, veggies and good fats high in DHA and EPA.
- Breastfeeding increases BMR.
- Ingesting complete protein, whole wheat and spicy foods increase BMR.
- Cold and Hot hydrotherapy boost or increases BMR.
- Caffeine, nicotine and some fat burning supplements will increase metabolism.
- Far Infrared will increase circulation and metabolism.
- Heredity plays a major role in BMR or RMR; some people are born with a slower or thriftier metabolism than others. This makes it a lot easier to gain weight. However there are many other ways to combat a thrifty metabolism which is mentioned above.
- The weather plays a role in your metabolism as well. Shivering causes your body toexpand energy, thus increasing your metabolism or BMR.
- Men naturally have a higher metabolism than women because of hormones available. The availability of testosterone increases muscle mass and thus increases lean body mass.
- Stress and anxiety can increase BMR.
- Completing much compound exercise which releases Growth Hormone helps increase metabolism.
- Far-Infrared Radiant Heat RHACE, sauna, Rainbow or Capsule-DIMA (by MPS Global, Inc.) will increase circulation and accelerate cellular metabolism.
How to Prepare a Healthy and Balance Menu:
- Breakfast: 1 cup strawberries, 1/2 cup cottage cheese with one tablespoon of sunflower seeds. One slice of whole grain toast.
- Midmorning: 1 small apple, eight walnuts, 2 ounces lean sliced chicken breast.
- Lunch: 3 cups salad consisting of dark green lettuce, broccoli, cauliflower and tomatoes with 2 teaspoons of olive oil and lemon juice, 2 ounces organic beef patty served on a whole grain roll.
- Mid afternoon: 6 ounces of tofu, 1 and 1/2 cups carrot sticks, 1 tablespoon of pumpkin seeds.
- Dinner: 1/2 cup whole wheat or Jerusalem artichoke spaghetti with one-forth cup organic marinara sauce and two ounces ground turkey. 2 cups cooked green vegetables such as asparagus, spinach, green beans, or broccoli drizzled with 2 teaspoons of olive oil or flax oil.
- Evening Snack: 6 whole grain crackers with 1 ounce sliced cheese and one small apple.
- Drink at least 6 to 8 glasses of water per day. Alkaline water such as Kangen™ has been shown to clean cellular membranes and increase metabolism/nutrient absorption.
- Choose whole grain breads and cereals.
- Eat Edible Flowers and use them in salads, as appetizers or just to nibble on between meals.
Follow this same diet by substituting various fruits (blackberries, blueberries, raspberries or strawberries) for breakfast. Substitute walnuts with apricot seeds, pecans and other soft nuts.
Lunch: Rotate salads with spinach or kale and cranberries as a main item.
Dinner: Substitute 2 ounces of beef with organic buffalo and cook onions, garlic, celery and fresh mushrooms in olive oil.
Evening Snack: Substitute fruit with watermelon, grapes, cheese, pears, peaches and cottage cheese or apple sauce. This will cover you for the next three meal days.
Contact: Integrative Health Systems, LLC Bio Ethno Systems Department as needed for additional ethnic nutritional menu suggestions at 415 ¾ N. Larchmont Blvd., Los Angeles, CA 90004 Tel: 323-466-2599 Fax: 323-466-2774.