What are thermogenic foods and do they really increase your metabolism and help you lose weight? The answer is YES THEY CAN! Thermogenic foods contain components in their structure that cause your body to use more energy (calories) to breakdown and digest the three macronutrients you intake on a daily basis; protein, carbohydrate and fat, and as a result, your body burns extra calories when these foods are consumed. When ingested, thermogenic foods aid to stimulate body fat to be released and used as energy. All foods require energy to be broken down but some foods require more energy than others. Protein is a perfect example of a macronutrient that utilizes the most energy, almost 30% more than carbohydrates and fat. Examples of high protein choices would be chicken, turkey, fish, seafood, lean beef, and eggs. In simpler terms, increasing the amount of protein in your diet will not only increase your metabolism but it will keep you feeling full longer because protein, unlike carbohydrates, gets broken down in the stomach and takes roughly 3-4 hours before it moves into the intestines where the absorption process begins. What does this mean? Well, if you consume 100 calories of lean protein (chicken and turkey breast, white fish, egg whites, etc), this means that 30 of those calories (30% of 100) are being used as an energy source for digestion alone! Protein is known to have 4 calories per gram, therefore you could even go as far as presuming that since 30% of those calories are being used in digestion, a protein in actuality only has 2.8 calories (30% of 4 grams) by the time your body has worked its magic and digested the protein for assimilation. Why wouldn’t you incorporate more healthy proteins in your diet! Protein is not the only thermogenic food however! Many vegetables and some fruits also have a thermogenic effect on the body and your metabolism. Cruciferous vegetables such as arugula, broccoli, spinach, Brussel sprouts and cabbage can increase your metabolism when consumed in larger quantities and on a regular basis as they are loaded with nutrients necessary to get your cells and liver to do their job and burn fuel efficiently. A diet poor in vitamins and minerals does not result in the same energy expenditure. Low glycemic index fruits such as berries (strawberries, raspberries, blueberries and blackberries) as well as grapefruits and apples also have thermogenic properties and do not affect a rise in blood sugar levels as do other fruits, especially dried or tropical fruits which can increase your insulin levels and may cause carbohydrates to be converted to fat. Condiments such as apple cider vinegar, hot sauces, hot peppers, spicy mustards and chili’s are a definite must and add fuel to the fire increasing your metabolism even more. Try adding some to your next meal! I know you have heard this a thousand times but… drink your water! Water, yes plain water, can also increase your metabolism; especially if you drink it cold since your body has to expend so much energy to warm it up before it passes through the digestive system. All of the above mentioned foods can be readily found during your next visit to the grocery store if you don’t already have them hiding in your pantry, fridge and freezer. So be sure to include as many of the above mentioned thermogenic foods as possible and get your metabolism in gear! By Laura Discepola, RNCP and ROHP Registered Nutritional Consulting Practitioner and Registered Orthomolecular Health Practitioner Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor Personal Trainer (PTS) & Chef www.fittoeat.ca email@example.com p. 647.408.7142 Facebook http://www.facebook.com/pages/Fit-To-Eat-Nutrition/173707265981688
Check out these great Protein Smoothies put together by Registered Nutritionist Laura D. I drank these before I went for my runs, but you can use these for breakfast, as a mid morning or afternoon meal or post workout. CHOCOLATE MONKEY PROTEIN SMOOTHIE CHOCOLATE MONKEY PROTEIN SMOOTHIE 1 scoop vanilla whey protein powder (made with stevia) 1 tbsp unsweetened cocoa powder 1/2 a medium banana 1 cup water 6 ice cubes Place all ingredients in a blender; blend until SMOOTH. Pour into a chilled glass and serve. WILD BERRY BLAST PROTEIN SMOOTHIE WILD BERRY BLAST PROTEIN SMOOTHIE 1 scoop vanilla whey protein powder (made with stevia) 3/4 cup mixed frozen berries (strawberries, raspberries, blueberries and blackberries) 1 tsp vanilla extract (optional) 1 1/4 cup water 6 ice cubes Place all ingredients in a blender; blend until SMOOTH. Pour into a chilled glass and serve. CONTACT LAURA D Laura Discepola, RNCP/ROHP, PTS Registered Nutritional Consulting Practitioner Registered Orthomolecular Health Practitioner Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor Personal Trainer (PTS) & Chef firstname.lastname@example.org
Certified Holistic Nutritionist Laura D answers the question “Is juice good for you?” Listen up closely and pay attention to this video, you may be SHOCKED!!!! Contact Laura D and set up a face to face or online nutrition consultation/assessment Laura Discepola – email@example.com RNCP/ROHP, PTS Registered Nutritional Consulting Practitioner Registered Orthomolecular Health Practitioner Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor Personal Trainer (PTS) & Chef
Nutritionist Laura D takes you through some amazing breakfast options. Check out the healthy proteins, carbs and fats that you can include in your morning breakfast meal. I love the Yogurt-Cottage Cheese Mix (I’m telling you if you don’t like cottage cheese just add yogurt and mmmmmmmm) Remember breakfast is the most important meal of the day. it is the best way to kick-start your fat burning metabolism. the sooner you eat breakfast teh sooner you start to burn fat MAKE SURE YOU EAT BREAKFAST EVERY MORNING! Laura D. Nutrition Laura Discepola, RNCP/ROHP, PTS Registered Nutritional Consulting Practitioner Registered Orthomolecular Health Practitioner Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor Personal Trainer (PTS) & Chef firstname.lastname@example.org
Certified Nutritionist, Laura D, shows you how to make healthy whole wheat pita crisps snacks for you to munch on. The video was shot at out Fit Firm N Fab Fitness Weekend Getaway for Women in Aug 2010 and this snack was a hit. Try this recipe for yourself…I love them! WHOLE WHEAT PITA CRISPS RECIPE Ingredients: 1 thin whole wheat pita, approx 6″diameter. (Not Greek style as they are too thick). 1 tbsp extra virgin olive oil 1 tsp chopped dried rosemary 1/2 tsp garlic powder Sea salt and ground pepper to taste Instructions Preheat the oven to 385 degrees F. Cut the pita in half and open it to make 4 pieces. Combine the olive oil with the rosemary and garlic and mix well. Using a pastry brush, paint the olive oil mixture onto each 1/4. Pile all the pieces on top of each other and cut into half and then half again making 16 triangles. Without overlapping them, place the triangles on a cooking sheet and bake for 7 to 12 minutes until crisp. Check often so as to not burn them. Remove from the oven and serve them with your favourite healthy dip or store them in an airtight container for later use. To save time, make the whole pack of pita and portion them out for healthy snacks.
Laura Discepola, RNCP/ROHP, PTS
Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health PractitionerCan-Fit-Pro PRO-Trainer, NWS & CPR Instructor Personal Trainer (PTS) & Chef email@example.com http://www.fittoeat.ca/ Look out for Laura’s new book Fit to Eat coming soon!