An Easy Way to Boost Metabolism

This past Spring I shared with you a three-part walking routine that is sure to help manage your weight. I didn't include any fancy research to support the routine as my main goal was to simply get you moving.

Well RealAge.com found a study in the Journal of Physiology that says you can receive impressive health benefits by exercising just twice a week for roughly 20–25 minutes -- keeping a low to moderate pace with occasional higher-intensity minutes mixed in.

The results? Significant boosts in both metabolism and fitness levels.

Don't Sweat It

And here's the kicker: Folks didn't have to go all out and kill themselves during the high-intensity minutes. They picked up the pace just a bit, anywhere from eight to a dozen times during their mini workouts. Bottom line: Endurance exercise of any kind -- even for a handful of minutes -- will help boost the production of mitochondria in your muscle cells.

And that's good news for your health, because the more of those little energy generators you have inside your muscles, the better your muscles are able to convert glucose and fat into energy. Translation: improved metabolism.

When a Little Means a lot

Of course, more exercise is always better for you (barring becoming an exercise addict). The more you work out, the more mitochondria you'll have doing good things for your body -- like boosting your metabolism and potentially reducing your risk of high blood sugar and obesity. So now you have no excuses -- especially when less than 30 minutes of light exercise showed such smart health benefits.

Okay, you got the facts, now get out there and start moving. The Fall is the perfect time to enjoy your power walking by yourself or with a friend.

To find out more visit RealAge.com. For more ideas on what to do for mini-exercise routines please contact me at Emil@fit4lifenyc.com.

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Sip this Sweet Drink to Curb Your Appetite

I came across this great article by RealAge.com. It's perfect for the person on the go. If you don't have time to eat your calories there are some great ways to drink your calories. The key is to consume the right nutrients.

The fruit-and-yogurt smoothie craze has caught on like wild fire, but are you sure your smoothie is packing the right kind of punch or is it just packing on the pounds?

Research shows that a fiber-and-protein-rich snack at midmorning keeps appetite under control, so you eat a smaller lunch later -- a good 274 calories smaller!

An Appetite-Curbing Combo

In a recent study, that's exactly what happened to people who were fed a midmorning snack of yogurt spiked with extra protein and fiber. Not only did they eat a much smaller lunch than normal, but also their appetites shrank by 16 percent.

Why? Because the protein/fiber combo has two things going for it when it comes to appetite control: Protein helps dampen the production of hunger hormones while fiber slows digestion. The two mechanisms together keep people feeling full and satisfied longer.

Roads to More Protein and Fiber

A smoothie isn't the only way to get protein and fiber. There are plenty of tasty, low-calorie ways to add both elements to any meal or snack. For example, eat beans with your whole-grain rice, add nuts and berries to cereals or yogurt, or spread a little peanut butter onto high-fiber crackers. You can also add wheat germ to smoothies or oatmeal for a quick protein-and-fiber hit. A quarter cup of wheat germ adds almost 7 grams of protein and almost 4 grams of fiber.

To read the complete article visit RealAge.com.

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Top 10 Frightening Fall Foods

Oh, the joys of Fall: leaves changing color, wearing jackets every day, and perfect football weather. Pretty soon it will be time for you to have an excuse to drink hot chocolate every night!

Comfort foods, especially around Thanksgiving, are only an arm’s length away. Beware before you pick up that warm apple pie or big bowl of chili. Researchers at WebMD are telling us to stay away from these top fattening fall foods, but they left us with delicious alternatives.


1. Pot Pie
Store bought and homemade pot pie can have more than 1,000 calories in one pie. Not to mention a ton of salt. Instead try a roast chicken breast and a warm whole-wheat roll.

2. Tailgate foods
You’ve got to have a burger, a brat, queso dip and some spiked cider; how else will you stay warm during the game? Eat from a plate instead of grazing the entire menu. Also, if you’re throwing the tailgate bash, serve veggies and low-fat dip as part of your buffet.

3. Oktoberfest = Calorie fest
Bratwurst has about 95 calories per ounce. To put that in perspective, one ounce is of meat the size of 1 tablespoon of peanut butter. When it comes down to it eat smaller portions, choose light beer over regular, and limit yourself on how many “Das Boot” challenges you do.

4. Chubby Chili
The most important thing to remember is that chili can be an incredibly healthy meal... when prepared correctly. Instead of beef or sausage stews smothered with cheese, try chili’s with plenty of beans, veggies, spices, lean meat and a sprinkle of cheese.

5. Cream soups and Hearty Stews
Baked potato soup from Panera has 22g of fat and 1210mg of sodium. If you’ve been paying attention, that’s not exactly an ideal meal. Most restaurant soups and stew are loaded with cream, cheese and/or meat. If you choose a bread bowl or add noodles, you add extra calories. Choose broth-based and vegetable-based soups to fill you up for fewer calories.

6. Seasonal Beverages
If you wait every fall for Starbucks’ Pumpkin Spice Latte, maybe you should reconsider. From lattes to hot chocolate to eggnog, seasonal drinks can carry up to 350 calories. Try hot green tea, which is calorie free and full of antioxidants.

7. Carmel Apples
Creations like these make nutritionists all over the world just cringe. A beautifully healthy apple turns into a body wrecking machine. Instead of the thick layer of caramel and nuts, try apple slices with a small portion of low-fat caramel dip.

8. Pies
The idea begins right, using fresh fruits or nuts, but buttery crusts and ice cream on the side adds too many calories. Minimize calories by skipping the crust, using light whipped topping, and keep the portions small.

9. Mac & Cheese
Kraft has nothing on your Aunt’s homemade macaroni and cheese. When the casserole dish comes your way, remember small portions. If you make it yourself, modify the recipe using low-fat cheese and milk, and even throw some veggies in!

10. Mashed Potatoes and Gravy
Whether the gravy comes from a package or straight from the turkey drippings, it’s not all gravy with gravy. Try mashed potatoes without gravy.

For the complete list of foods please visit WebMD Healthy Eating & Diet

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