By Bridgette Ruge Barlow M.A., RHC, CPT
Omega 3 fats have significant anti-inflammatory properties. Did you know that inflammation can actually impact proper thyroid function? You should be including salmon, walnuts, flax seeds, and chia seeds in your regular diet. Small cold-water fatty fish like anchovies, sardines and mackerel are powerhouses for omegas so if you like those, be sure to add them in on a more regular basis. Also, give your omegas a significant boost by taking just 2 MD Prescriptives Rx Omegas every day.
YAY chocolate makes the list! There are so many incredible health benefits of consuming cacao, especially in its raw form and preferably organic. However, even traditional dark chocolate boasts many benefits as long as it’s over 70% cocoa content which results in less sugar and more antioxidants. Studies show that those who consume 1.5 ounces of dark chocolate per day have lower stress hormones and more regulated metabolisms due to the flavonoids contained in chocolate. Use raw cacao powder and nibs for baked goods and smoothies (also contains no sugar and more fiber too), or enjoy a nice square of 70% cocoa dark chocolate once per day.
I threw water on this list even though it’s not technically a food. However consuming water is one of the best ways to give the metabolism a boost. Studies show that every time you drink about 17oz water (2 glasses) your metabolism increases by about 30%. One of the best times to do this is right when you wake up in the morning before you reach for the coffee. During the night, the metabolism slows down. Wake it up first thing in the morning! Even better, add a little lemon and pink salt to that water to increase detoxification as you get the metabolic furnace going. This should also increase energy and reduce appetite throughout the day. To put into perspective, an increase in water of 6 cups per day would burn enough calories to lose 5 pounds per year!
Legumes and Lentils
Beans burn more calories through the process of digesting them. Because they contain both fiber and protein, the body requires more energy (calories) to break them down. You’re also getting more bang for your buck considering that beans act as prebiotics to feed good bacteria in the gut. Prebiotics are fiber! Beans contain both soluble and insoluble fiber which also helps keep the pipes clean (if you know what I mean). Fiber also helps control the body’s insulin levels. High insulin is a common reason why some people have difficulty losing weight. An increase in fiber will result in the body storing less fat. One study showed that those who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn’t—despite the bean-eaters eating an average of 200 calories more per day.
Eggs are one of my favorite and most recommended nutritional powerhouse foods for many reasons. In my opinion, the egg is a perfect food. They are easy to prepare, filling, high in vitamins, minerals, and protein and contain all the essential amino acids. Eggs are easy to digest and relatively inexpensive – even for the organic pasture-raised kind (pay the extra for these! It’s worth it!). Because they contain such a complete nutritional profile, they are one of the most satisfying foods to eat resulting in an all-day energy and sense of satiety. Studies show that those who eat eggs for breakfast naturally eat as much as 270-470 calories less per day. And don’t worry about cholesterol concerns with eggs. Eggs raise good cholesterol (HDL and lower bad (LDL) resulting in an overall better cholesterol ratio. Two eggs per day for most people is perfectly okay, unless otherwise instructed by your doctor.
Interested in an evaluation of your diet and some tips on how to increase the density of your nutritional intake and boost your metabolism? Schedule a coaching consult or weight loss consult with our Regenerative Health Coach, Bridgette Ruge Barlow today!