Foods that naturally boost your metabolism

First off, let’s start with a little background because most people who struggle with their weight are tempted to blame their metabolism for the difficulty they are experiencing. If you have a longstanding history of weight cycling, aka yo yo dieting, a slow metabolism may very well be your problem – for the purposes of this post, that is what the main focus will be. So what happens to your metabolism when you weight cycle, aka “yo yo” diet?

1. First, you lose a lot of fat mass (good thing) but a lot of muscle mass too (unavoidable with rapid weight loss, not a good thing)
2. If it was not a sustainable diet (often it’s not), then the weight piles back on at lightning speed, but this time it is all mostly replaced with fat mass.
3. Fat burns less calories than muscle = your metabolism tanks. Next time you try to diet, it doesn’t come off as easily or fast.
4. Over time, chronic dieters find themselves with a slower and slower metabolism because they keep losing muscle and replacing it with fat. It’s a viscous cycle that eventually makes it almost impossible for weight loss success to occur.

Fear not, if this all sounds too familiar and you think you are in this situation, I’ve done a little research for you and found some promising ways to boost your metabolism, naturally.

  • Tomato juice: in a 2015 study published by the NIH, menopausal women aged 40-60 who consumed 200 ml unsalted tomato juice twice daily experienced an increased in resting energy expenditure (REE) by an average of 400 calories
    Bottom line: drink 200 milliliters twice a day (about 6 ounces twice a day). Hey, it’s not gonna hurt anything.
  • Cinnamon: in a 2012 study published by the International Journal of Preventative Medicine, one group of individuals took cinnamon supplements every day, while the other group took a placebo. After 8 weeks, the cinnamon group lost more weight and body fat than the group taking the placebo.
    Bottom line: add cinnamon to your food or try the pure essential oil for a more concentrated version. Contact me if you are interested in learning more about brands I trust and recommend. remember, supplements are not regulated and therefore, may not be free of contaminants.
  • Coffee: most studies with caffeine in doses of about 100mg per day (6 ounces of coffee) showed an increased calorie burn between 75 and 110 calories for the entire day. There are other sources of caffeine, but coffee is a calorie free source that actually contains some antioxidants.
    Bottom line: have some caffeine before exercise to maximize the calorie burring effects if you are going to try this one. Hey, I love coffee, why  not?
  • Grapefruit: A study published in the Journal of Medicinal Food in 2006 showed that obese patients who consumed 8 oz of grapefruit juice or 1/2 of a grapefruit before each meal lost about 3.5 lbs after 12 weeks, without making any other changes to their diets. Participants in the study who consumed a grapefruit capsule before meals also lost weight — but just 2.2 pounds over the 12 weeks. The placebo group did not lose weight.
    Bottom line: drink 8 ounces grapefruit juice, eat 1/2 grapefruit daily, or take a grapefruit capsule with meals (I recommend with 2-3 drops pure essential oil in each one, contact me for recommended brands)
  • Lean Protein: Eggs, chicken, fish, low-fat yogurt, low-fat cheese, turkey
    The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein burns more calories to digest than carbs & fats. It also takes longer to digest, keeping you fuller longer.
    Bottom line: include 30 grams protein at meals, 8-10 grams of protein at snacks, and eat every 3-5 hours
  • Ginger: promotes digestion and stimulates metabolism, which leads to increased calorie burning. In animal studies, it increased metabolisms by 20%. In human studies, most herbal supplements taken internally increase metabolic rates by 2 to 5% tops. Every little bit helps! In a small, but very interesting pilot study, it was shown to enhance the thermic effect of food and increase the feeling of fullness after a meal. Bottom line: add it to your foods (we aren’t animals); you could also try the pure essential oil for a more concentrated source. If youve never cooked with essential oils, visit my previous post here.

What about appetite suppressants?

There are a few medical options that can help. I’ve talked them in the past along with habits that can help. In the spirit of natural options, here are some effective options I found in  my research:

  • Peppermint Oil: in its food grade, it is used often in the candy and dental industries (seems like an oxymoron, huh?). There is a reason for those after dinner mints! Because of the strong smell, it has an appetite suppressing effect in its purity. Try brushing your teeth after dinner, chewing mint gum while cooking, or diffusing peppermint essential oil to take advantage of this benefit.
  • Water: dehydration often leads to excessive hunger and even sugar cravings, especially chronic dehydration. Aim to consume half of your body weight in ounces of water daily. Add citrus for flavor and extra cleansing benefits. My personal favorite is pure lemon essential oil. Better yet, add fresh squeezed grapefruit juice or grapefruit essential oil.
  • Capsaicin: as in chili peppers. Ever notice you eat less when you have an extra spicy dish? This is why. Unless you are a glutton for punishment, of course.

Let me know what you try and feel free to reach out to me if you are interested in learning more about incorporating essential oils into your weight management routine.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Back to school tips for a healthy family (and your sanity!)

This is a crazy time of year. Lazy days of summer are over and routines are back in full force. I relish the summer because of slow mornings and relaxed evenings without homework. Movie nights any night we want, lunch at 3 o’clock in the afternoon, and leisurely mid-week breakfasts are over.

I once read that August is kinda like the Sunday of the year. It represents a new start and recommitment to improving what hasn’t worked in the previous months. Some of you may have children transitioning into middle or high school this year and if you’re like me, you might have a child just entering the school world. Change is here! But that doesn’t mean you have to feel like you’re drowning in after school sports schedules, reading logs, and math homework that you live on pizza and fast food for the next 9 months.

Tips for maintaining sanity and a healthy family during the school year:

  1. Pre-make freezer meals. These can be precooked or not. I’ve done both. If you decide to precook I recommend making enough for at least two meals – one for that evening and one to freeze. It’s much easier to make two at once while you already have the stuff out. Raw meats can be put in large freezer bags with chopped veggies and sauces then frozen for later cooking (baked, pressure or slow cooked.)
  2. Plan ahead. Duh. You’ll have a routine. You’re gonna know when football practice is and when the games are. There’s gonna be late nights that cooking isn’t going to happen. Will those nights be the night you save Monday’s leftovers for? Or the night you decide your family will eat out? It’s okay to eat out 1-2 times a week. It’s not okay to just decide you’re gonna be a fast food family every night during the week.
  3. Plan quick meals. Thirty minute meals sound great. But let’s face it, sometimes that’s too long when it’s late and you’ve got starving kids whining at you. Some of my favorite fifteen minute meals to make include: cheese omelets with fruit and whole wheat toast, deli sandwiches and salad, salad (using pre-made salad bags) with pre-cooked chicken, deli meat, or canned tuna, etc. Nothing wrong with a protein shake or protein bar and yogurt/fruit either. Not all kids will enjoy that last option so I may boil them a hot dog and add raw veggies with ranch if that’s what I go for. Just be flexible! Meals are probably not always going to be your traditional family style meat and two sides.
  4. Establish a bed time and routine. I’ve been guilty in the past about not doing this. You know what happens? There isn’t one and every night turns into a circus, ending with sweat and tears. (I’m not talking about my kids!)  If you don’t want this to happen, decide now when bed time will be and then reverse engineer. That’s will determine what time dinner is going to be. It’s not always going to work out perfectly, but establishing this will make life much easier for you and help you make decisions about what responsibilities and activities you participate later on in the school year.
  5. Take a good multivitamin. Yes, I’m advising your whole family do this. It’s important to fill in the nutritional gaps with a high quality vitamin. This can really help with immunity, focus, and sleep quality. Germs and common childhood illnesses are frequent throughout the school year! Lessen your chances with this simple step. I’d love to tell you if you eat a diet rich in fresh fruits and vegetables, lean meats, dairy, and whole grains that you’ll be set. But I’m not that confident in today’s food supply or our ability to consistently eat a perfect diet in today’s busy lifestyle. If you would like recommendations for brands, feel free to contact me. Not all are created equal.
  6. Stock up on fresh fruits and vegetables. And make them convenient to eat. This means they are cut up, washed, and stored in clear containers in the front of the refrigerator. Consider storing apples, oranges, and bananas in a fruit bowl on the kitchen counter. Research shows that this really increases the chances they will be consumed by your family first and more often throughout the week. These will make for much healthier after school snacks over the bag of chips in the pantry! We eat what’s convenient.
  7. If you plan to pre-pack lunches, try to make them for 2-3 days ahead of time. Again, when you’ve got the stuff out already, it saves time. Peanut butter and jelly sandwiches last up to three days without going soggy. I’ve tested it myself. And be okay with allowing your kids to eat at school some of the time. I learned a while ago that it’s not healthy for me to be up all hours losing sleep in the kitchen trying to pack everyone the perfect lunch.
  8. Grocery shop once a week. Pick a day and time you’re gonna do it consistently. If possible, not a weekend day in the afternoon. This is the busiest and most stressful time and it will take you the longest. Make a list before you go and get it done. No food in the kitchen = no meals made at home. Some grocery stores are now offering curb side pick up. Do your shopping online, they get it together for you, and you just pick it up at the door. Genius! I have a previous post  if you need help with budgeting.
  9. Eat breakfast. As moms, we are pretty good about making sure our children eat a healthy breakfast before rushing off to school. And then we get to work or go on about our day and never get beyond the cup of coffee for ourselves. Don’t do that. Everyone needs breakfast to maintain a healthy weight, perform better, focus throughout the day, and to prevent unhealthy snacking. While you’re making your children breakfast, take the extra two minutes to make yourself one too. If that’s really a no go, consider a meal replacement. I offer insights and suggestions here. Popular kid’s breakfast options include peanut butter on waffles, peanut butter and jelly (I like uncrustables for a fast fix), oatmeal with brown sugar and raisins, cereal and milk with strawberries or bananas, cheese omelet with fruit, cinnamon raisin toast and a banana, yogurt and cheerios, hard boiled eggs and toast.
  10. Be flexible. The biggest reason people fail at their health goals is because they get stuck in the mentality that their plans needs to be perfect. As soon as something unexpected happens (a child failed their test, you get asked to volunteer for the halloween party, you get a flat tire on the way to school, etc), they throw in the towel. I call this “Plan A,” perfectionism, which really only happens 5% of the time. Plan B is your reality, so flexibility is key because these things are going to come up, 90% of the time. That’s just life. What’s the other 5%? Plan C….reserved for those days when you’re probably gonna stay home, order a pizza, and call it a day. Luckily they only happen occasionally!

    Most important thing is, you make a plan, allow for flexibility, fall off course sometimes, and consistently get back on track. 

Good luck this year, I wish you a year of success and fun filled memories!

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Is a very low calorie diet right for me?

Have you ever considered going on a very low calorie diet, aka VLCD, to lose weight? Maybe you don’t even know what it is – rest assured, you probably have heard of them just not by this term. Some of you remember (or at least heard about) when Oprah melted before her audience’s eyes in the 80s after following the Optifast plan. More recently, you or someone you know is probably following the HCG diet plan. Both of these are VCLD plans. So let’s review them.

There are several types in existence on the market today – some with fancy names like the ones mentioned, but they all have one thing in common – they involve consuming 800 calories per day or less. Their means to achieve this intake vary from consuming meal replacements to following strict meal plans and some include taking supplements, injections, and/or appetite suppressants. Their calorie ranges typically go from 500 to 800 per day. The goal is to create rapid weight loss in a short period of time. As you can imagine, these types of diets can be very effective.

I am very familiar with the concept as I personally worked with clients in group and individual settings following a VLCDs for seven years. Our chosen modality was Optifast meal replacements because it is a product that can only be purchased at a clinical facility and a diet like this really needs to be followed under medical supervision. On this program, dieters get a choice of high protein shakes, bars, and soups totaling 800 calories per day. Some required appetite suppressants, but that was determined on an individual basis.

I will mention the HCG diet here too because it is the most common VLCD that I hear about in recent days. Simply put, it’s a 500 calorie strict meal plan paired with injections of human chorionic gonadotropin (HCG), a natural hormone that the body produces during pregnancy. Yea, sounds weird to be used for a weight loss diet, huh? Well, according to the website, “HCG releases stored fat to ensure the growing fetus during pregnancy receives the nutrients it needs to grow and develop normally. When HCG is taken in non-pregnant women and men, the body still releases the stored fat. Because there is no fetus present, however, the body uses the stores for energy or eliminates the rest. This enables the body to release stored toxins and fat. Abnormal fat is lost, leaving normal or structural fat and muscle tissue. This means you lose weight in those stubborn areas–hips, thighs, buttocks and upper arms!” 

Unfortunately, this just isn’t true and there is zero scientific backing that it actually works. In fact, if you look at the fine print directly on the website, you will find this little gem of an FDA statement: 

“HCG has no known effects on fat mobilization, appetite or sense of hunger, or body fat distribution. HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie restricted diets.”

I don’t like to be the bearer of bad news, but I will tell the truth, even when it hurts. So why do people lose weight on this diet? Because it’s only 500 calories.

During my seven year tenure with the Optfast program, I had the privilege of being a part of some fantastic success stories. People losing 50-100 pounds or more in just twelve short weeks. It was amazing and a true honor to see such transformation in the lives of people who would start the program feeling totally defeated from a lifelong history of yo yo dieting and failed attempts at exercise programs, demoralized by what they saw in the mirror, the number they saw on the scale, and horrified by the clothes they had to wear. Some of them would come because it was their one last big try before considering anything permanent like weight loss surgery. And I would watch them literally melt away before my eyes and go out and do things they never thought they could do again – tandem skydiving, mule rides in the grand canyon, mountain hiking, cross their legs, and tie their shoes.

But after seven years, the program needed to be ended because more than 75% of the success stories became another yo yo story. Almost every single person regained all of their weight back and then often more. It wasn’t for a lack of guidance to a gradual transition back to real food. That was provided along with weekly support. But they had to choose to participate and most didn’t.

Why is this? Because while you are in the weight loss phase, it’s fun, exciting, and you feel on top of the world. The maintenance part is where the real work begins. On a VLCD there is no planning or thinking involved – “eat this/drink this, move on with life and watch the pounds melt off.” In maintenance, you have to deal with real food choices and decisions between fried and grilled chicken, an extra bite of birthday cake, running through the drive through on a busy day, pre-packing lunch for work, and the normal weight fluctuations that come along with it. Exercise is more important than ever, something that is restricted while on the plan. The American College of Sports Medicine recommends those maintaining significant weight loss exercise 45-60 minutes most days.

So in summary, do I recommend VLCD as viable method of weight loss? Yes and no. They are extremely effective when safely monitored by a trained health care professional for getting the weight off and doing it quickly. If someone requires this for a lifesaving surgical operation, say they need to lose weight to repair a life-threatening hernia, remove a cancerous tumor, or it is a precursor to weight loss surgery itself – then it is a fantastic option. Nevertheless, I’ve seen some people have massive success and maintain it off in the long term. But those are the exception and are the rare, dedicated types that follow all of the rules. They calorie count, rarely go off their meal plan, exercise the recommend 60 minutes daily, live an active lifestyle overall, and eat breakfast daily, drink plenty of water, and keep themselves accountable with the scale on a daily basis. They also see their health care providers regularly for outside accountability.

Lifelong weight management is just that – it’s lifelong. No matter how you get it off, it is something that will always have to be at the forefront of your mind. Unfortunately, VLCD plans are too much of a “on the diet, off the diet” approach to create those necessary habits for sustained success.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle and lose weight, you may be interested in joining my free support group here.

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Email: contact@jillianmcmullen.com

Jillian McMullen, CSOWM, RDN, LDN

What should I look for in a protein supplement?

We live busy lives and this often means meals are skipped or we find ourselves in the fast food lines. I’ve said many times, if you are going more than five hours without eating, then you aren’t doing your metabolism any favors – you’ve got to put fuel in the furnace if you want it to keep it burning.

Protein supplements can be a great option to replace those skipped meals. But with the growing health trends, many people get confused about what is good and what is not. So first, let me give you some basic guidelines, whether you are looking at a protein bar or a drink:

Starting with what I like to call “the rule of 20″:

  • Aim for less than 20 grams of sugar per serving
  • Aim for more than 20 grams of protein per serving

You will avoid candy bars and milkshakes disguised as something healthy by following those two simple rules.

Some of my personal favorites include:

Core Power or Core Power Light: Not a lot of added vitamins, which makes them taste a whole lot better, ranging from 20-26 grams of protein and 10-26 grams of sugar. The Light version is definitely the winner here in nutritional content, but I like them both and they each offer different flavors.

Svelte: ready made protein drinks that are dairy free and again, not a whole lot of added junk to make them taste terrible. They are 180 calories and 11 grams of protein, so when I do choose these ones, I make sure to add a hard boiled egg, greek yogurt, or stick cheese to my meal to make sure I get enough protein. They have some good flavors beyond your typical vanilla and chocolate, so check them out.

Slim and Sassy Trim Shake: I have a personal bias because this is from my company, but it contains all natural ingredients, including stevia as it’s sweetener, and only 70 calories per scoop. I am not a fan of it’s low protein content at 8 grams per scoop, but you have the flexibility to make any kind of shake you want because it is a powder, and that’s the point with protein powders. The best part are the two patented ingredients it contains- EssentraTrim, shown in research to help manage cortisol—a stress hormone associated with fat storage in the abdomen, hips, and thighs (who couldn’t use that?!) And Solathin, a special protein extract from natural food sources that supports an increased feeling of satiety (i.e. it makes you feel full, longer, which can be a common issue for some when using liquid meal replacements). Contact me if you want to know how to get it.

Quest bars: you really can’t beat a good tasting bar with 20 grams or more of protein, 1 gram sugar, and an average of 200 calories. Also one of the highest in fiber of bars I’ve seen. They have no added sugar, which is what you will often see in bars like these. Instead, they’re sweetened with sucralose, stevia and/or erythritol and they are gluten and soy free if that’s a concern for you. One caution: if you are sensitive to sugar alcohols, this one may cause you some stomach upset. It never has for me, though.

Think Thin protein bars: another high protein, low sugar bar that comes in at an average of 200-250 calories with 20 grams protein and 0 grams sugar. They are sweetened with sugar alcohols, so again, not everyone will be able to tolerate these but I have never had an issue, personally. Also, you have to be a chocolate and/or peanut butter lover to appreciate this one as all of their flavors contain at least one of those.

How about types of protein?

When choosing a protein meal replacement, be sure you are choosing a high quality protein source that is easily digested and utilized by the body. In order, these are your top sources:

  1. whey protein
  2. soy protein (most dairy-free options on the market)
  3. pea protein (as in green peas, best soy-free vegan option)

How much do you really need?

Unless you are doing some serious body building, 20-30 grams in a single shake or bar will do. Beyond that, the normal body with healthy functioning kidneys will excrete it out because we can only use so much at a time. So save your money on the super-duper 50+ gram protein powders or, if you  really like them, use half a serving instead.

Have a product you love and it wasn’t mentioned here? Let me know in the comments and why you chose it!

P.S. If you aren’t a part of my community, Healthy on a Mission go ahead and ask to join! 

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Jillian McMullen, CSOWM, RDN, LDN

 

Disclaimer: some of these are affiliate links and I may earn a small percentage if you chose to purchase any of the items recommended above. However, I still would be telling you to give them a try without the potential earnings. Feel free to buy them anywhere you wish!