Health Tips – 9. Get your daily dose of Vitamin D

Vitamin D is essential for preserving muscle tissue.

Get 90 percent of your recommended daily intake (400 IU) in a single serving of serving of salmon. Other good sources: tuna, fortified milk and cereal, and eggs… and don’t forget SUNSHINE!

A minimum of 20 minutes of sunshine per day is just what the doctor ordered (not necessarily the midday sun, remember to ‘slip, slop, slap, slurp, and slide…’)

Health Tips – 5. Handle the Heat

It turns out that capsaicin, the compound that gives chilli peppers their heat, can also fire up your metabolism.

Adding approx. 1 tablespoon of chilli with your daily foods boosts your sympathetic nervous system (responsible for your fight-or-flight response) with the result being a temporary metabolism spike of about 23 percent.

Stock up on chilli sauces, powders, and flakes to add to salsas, and for topping your foods of choice! Bon appetit! ๐Ÿ˜€

Health Tips – 4. Hydrate

Drink cold water – not good if youโ€™re thirsty / dehydrated!

Researchers found that drinking 6 cups of cold water a day can raise resting metabolism by about 50 calories daily, with essentially zero additional effort. This is due to the ‘extra work’ your body needs to do in order to heat the water to body temperature.

If you are dehydrated, you may be burning up to 2 percent fewer calories.

Health Tips – 3. Get Up

Whether you sit or stand at work plays a huge part in the size of your waistline Researchers have previously discovered that inactivity (4 hours or more) causes a near shut- down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up.

Some ideas?
Stand up while taking a phone call, stretch out a bit when brainstorming, take short walking breaks to the photocopier / facsimile / etc.

Get Lean – Maintain

Plan to maintain your body, yet enjoy greater flexibility with your diet.

1. Eat a good, clean breakfast.
A few egg whites, a whole-grain item and/or some fruit.

2. A protein shake or bar for lunch. Alternating with leftovers from dinner the evening prior.

3. Eat dinner at home, a healthy clean meal consisting of a lean protein source, green vegetables and whole grains.

The key is to keep meals strict, without added sugars and fats… most restaurants are willing to SLIGHTLY alter their dishes to accommodate for dietary requirements however research your restaurant of choice prior to booking, it may also assist the chef if you advised at time of booking of your request/s.