The 10 Foods Every Woman Should Be Eating To To SPEED ...

The 10 Foods Every WomanShould Be Eating To

To SPEED UP Her Metabolism

I’m extremely passionate about empowering women to take control of their body, health and happiness. When I was introduced to the work of Doctor Ray Peat my entire belief system around what constitutes ‘true health’ was challenged. I went from starving myself, eating ‘clean’ and killing myself with cardio, to nourishing my body with prometabolic foods and focusing on strength training. It transformed my body and health and now I want to help you do the same thing.

Metabolism and metabolic damage are two words that get thrown around the fitness industry a lot.

• So what is metabolism? • How do you measure it? • Can you increase it? • And what foods should you be eating to

speed it up?

MEET THE AUTHOR: KITTY BLOMFIELD

At a very basic level metabolism is the rate at which your billions and billions of cells make energy. Your resting metabolism determines the rate at which you utilise the foods you eat, and it represents around 70% of your daily energy expenditure.

The faster your resting metabolism, the more food you can eat without gaining weight and the healthier you will be. When your metabolism is working well, your cells will effectively burn glucose (sugar) to make energy (ATP). The higher your metabolic rate, the more energy and heat your body will produce.

When your metabolism is running smoothly and efficiently: • Have consistent energy throughout the day, • Be less likely to experience mood fluctuations, • Sleep soundly through the night and wake feeling refreshed, • Preserve lean muscle mass, • Have vibrant looking skin, • Have a healthy libido, • Be less likely to endure painful menstrual cycles (Females), • Maintain optimal digestive function, • Be less susceptible to hair loss, • Experience an overall boost in well-being, • Have an enhanced immune system, • Be able to consume a considerable amount of calories without having to exercise excessively, • Have a warm body temperature and a strong pulse.

What is metabolism?

The slow or lazy metabolismIf your metabolism is not functioning as it should, you may experience some of these things: low energy throughout the day • brain fog • fatigue • unable to sleep through the night • wake up feeling tired • constipation • bloating • constantly urinating • poor skin quality • low libido • painful or long menstrual cycles and PMS for females • a decrease in muscle mass • hair loss • depression • unstable moods • have difficulty losing body fat • feeling cold all the time.

Does this sound like you or someone that you know?

THE GOOD NEWS IS THERE ARE CERTAIN FOODS THAT ARE PRO-METABOLIC AND ANTI-METABOLIC,AND EXERCISE AND LIFESTYLE CHOICES CAN ALSO AFFECT YOUR METABOLISM.

Sometimes people confuse having a healthy metabolism with being very skinny, or having lots of hyper energy. There are two ways apart from blood tests that can help you get an indication of how your metabolism is functioning. We call them objective and subjective measures of metabolism.

How do you measure metabolism?

BODY TEMPERATURE

Why: Your pulse rate is the amount of times your heart beats in one minute. A normal heart rate during the day is about 80-85 beats per minute (bpm). This surprises many people, but societies with efficient metabolisms have always had higher heart rates than what you think of as normal. The more often your heart beats up to about 85 bpm, the more nutrients and oxygen are delivered to your cells. A heart rate above 85 bpm may indicate that adrenaline is at play, while a low heart rate may indicate hypothyroidism.

How: Count your pulse at your wrist or neck for 60 seconds each time you take your temperature. (Hint: You can also count your pulse for 10 seconds, then multiply by six.) Record your numbers to track over time.

Why: If your body temperature is 37°C throughout the day (without any signs of illness), this means that your metabolism is producing enough heat to keep you healthy. Upon waking it should sit at around 36.4 degrees and should rise up to 37 degrees during the day.

How: Buy a basal thermometer. Upon waking, take your temperature with your mouth fully closed. Take your temperature again 30 minutes after breakfast and then again mid-afternoon. Record your numbers to track over time.

PULSE RATE

SUBJECTIVE MEASURES

Ideally, you should have a relaxed and easygoing energy level, appropriate hunger, stable emotions, clear concentration, sound sleep, and excellent digestion. If these are not great it could be a sign your metabolism is not functioning as well as it could be. Cardiologist Doctor Broda Barnes believed that a healthy metabolism was linked with good digestion, a warm body (36.6-37 degrees), daily bowel movements, healthy skin, no PMS, having a sex drive, being fertile, having a clear mind and good energy, a lean muscular body, feeling happy and content and being free from disease.

How to increaseyour metabolism

You can increase your metabolism through diet and lifestyle changes.Here are the 10 foods every woman should be including in her diet

to speed up her metabolism.

Ripe fruits: ripe tropical fruits, watermelon, pineapple, paw paw, rockmelon, honey dew melon, well cooked apples and pears, stone fruit and cherries. Fruit is packed with good sugar as well as vital vitamins and minerals. They are a great way to balance blood sugar when consumed with fat and protein. 1

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Coconut oil: is a healthy saturated fat which contains mostly medium chain triglycerides (MCT). These MCT’s have anti-fungal, anti-viral and anti-bacterial agents.

Eggs from free range hens: are a super food loaded with nutrients and protein. They contain the fat soluble vitamins A, B12, choline and leucine.

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Good quality dairy from pasture raised cows: did you know that calcium helps to break down fat? Milk and dairy are loaded with calcium in an easy to digest form. When your diet is high in phosphorus relative to calcium (all foods apart from dairy, greens broth, egg shell powder and oyster shell powder have a high phosphorus to calcium ratio) your parathyroid gland releases parathyroid hormone, which first tries to dump excess phosphate through the kidneys and then it pulls calcium from your teeth and bones and puts it back into the blood. PTH is a stress hormone that exacerbates other stress hormones - adrenalin, cortisol and estrogen. Excess estrogen suppresses metabolism.

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Fruit vegetables: pumpkin, zucchini, squash, cucumber, and tomato. These vegetables are technically fruits and don’t contain any of the anti-nutrients and digestive inhibitors that green cruciferous vegetables do. They are also easier for your body to digest and don’t feed gut bacteria like cruciferous vegetables, as they are not made of cellulose.

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Potatoes: are a great carbohydrate source, which contain calcium, iron, vitamins A, C and some protein. Potatoes are a starchy carb and only contain molecules of glucose, so ensure you always eat with butter and salt and serve with protein.

Shellfish: oysters, prawns, lobster, scallops and crabs are great sources of protein. One of the great things about shellfish is their high trace mineral content (zinc, selenium and copper - especially oysters). They are also a good source of vitamin B12 which is required for every metabolic processin the body. 7

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Grass fed meats:are high in protein, iron and all essential amino acids. Grass fedmeats are lower in fat than grain fed beef. When a cow is fed grains and soy it changes the fat profile and it will contain more polyunsaturated fats rather thangood saturated fats. If you cant afford grass fed or cannot access grass fed meatschoose the leanest cuts you can find.

Bone broth and gelatin: bone broth and gelatin are great sources of glycine. Traditional meat eating cultures efficiently ate the entire animal, which meant they got plenty of glycine. Glycine has many anti-inflammatory and anti-aging benefits and is used in stage 2 detoxification of the liver.

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Liver: is a super food. Just 100g of liver contains over a weeks’ worthof vitamin A as well as B vitamins. Your body makes its protectivesteroid hormones in the mitochondria of your cells from LDLcholesterol, T3 and vitamin A. First it makes pregnenalone, and frompregnenalone it makes progesterone.Its roles are prolific and rivals the thyroid hormone, which is important for managing stress. Progesterone protects the mother and baby during pregnancy, and protects the thymus gland, which is the key gland for the immune system. It is a hormone of youth, fertility, energy, and protects against the multitude of toxic effects of estrogen, cortisol, and aldosterone.Progesterone relieves anxiety, improves memory, protects the braincells, and lowers intra ocular pressure in the eye in certain people.It can prevent seizures, promote respiration and improve the tone of the blood vessels.

10If you hate liver don’t worry I’ve teamed up with Nutritionist Emma Sgourakisand we have developed liver tablets. They will be released end of January 2019 so watch out for them.

It’s not about making excuses. It’s about being

kind to yourself when you need to be. Its about

doing the right sort of training, focusing on body

composition change vs weight loss. It’s tracking

and measuring not only your training and

nutrition but also the subjective and objective

measures of metabolism, so you can make

informed decisions and learn what works best

for your body.

So, how do I

get started?

If you're tired of doing quick fix diet after quick fix diet and getting nowhere. If youwant to get results that you can actually sustain. If feeling good is just as important to you as looking good and if you just want to eat real food again, then click on the link below and apply to work with us.

CLICK HERE TO SUBMIT AN APPLICATION TO WORK WITH US