Some people say that ripped abs (or a six pack) come from the kitchen vs. the gym. It really takes both.  However, not everyone wants or needs ripped abs, but the concept is important.  We not only need to build lean muscle mass, but also keep health in mind when in the kitchen.  Make food choices to take ownership of your health. 

Metabolism

Metabolism is the chemical process by which the body converts food and drink into energy.  Our bodies need this energy to function, to perform everyday tasks like thinking, moving, and staying healthy. 

People with a slower metabolism burn fewer calories and store more fat. People with a faster metabolic rate burn calories more quickly.

There are several factors that can affect metabolism. Some of these include:

• Diet and food choices
• Exercise
• Lean muscle mass
• Sleep

Food Choices

As just mentioned, many factors affect metabolism.  Since diet is one factor in increasing metabolic rate, the food choices we make are significant. Our meals should include some of the following elements.  (Each element will include some examples.)

• Protein- proteins are essential for maintaining overall health, strength, and well-being.  It plays a critical role in building and repairing tissues and supporting immune health.
  • Eggs, almonds, chicken breast, lean beef, fish, cottage cheese, Greek yogurt, milk, lentils
• Antioxidant-removes potentially damaging oxidizing agents in living organism.
  • Tomatoes, garlic, dark chocolate, kale, coffee, walnuts, berries, cranberries
• Probiotics-live microorganisms that are intended to have health benefits.
  • Greek yogurt, sauerkraut, kimchi, pickles, sour cream, cottage cheese
• Omega 3-fatty acids that have many potential health benefits including reducing inflammation, heart and brain health.
  • Fish and other seafood (salmon, tuna, herring, sardines), nuts, seeds
• Fiber-can provide many health benefits including bowel health, blood sugar, cholesterol
  • Beans, lentils, broccoli, berries, avocados, apples, whole grains

Meal Examples

Breakfast consisting of all the 5 elements could include:

• Eggs, plain Greek Yogurt with hemp seeds, sliced almonds, and berries

Lunch or dinner could include:

• Chicken breast, tomatoes and avocados, cottage cheese with an apple and walnuts, dark chocolate.

Notice what is not included.  There is no mention of refined processed sugars, grains and seed oils. Some of these ingredients are found in muffins and pastries, white flour, rice and bread, pizza dough, sugary cereals, fruit juice, granola bars, sugar sweetened fruit yogurt, fast food, French fries, crackers and other highly processed foods. 

We do have control over elements that affect our health.  One of the main factors is the food we eat. It is imperative to make food choices to take ownership of your health.