Ingredients

1/2 cup Quick Oats
1/2 cup Whole Wheat Flour
1/2 cup Ground Flax
1/2 cup All Bran Buds
1 cup All Purpose Flour
2 tsp baking soda
2 tsp baking powder
1/2 tsp salt
2 TBSP cinnamon
1/2 cup brown sugar
1/2 cup white sugar
2 large eggs
1/3 cup apple butter
1/4 cup sour cream
1/2 cup apple cider
3 apples, finely chopped or diced (Granny Smith, or other tart firm variety)

Preheat oven to 400°F.  Thoroughly mix dry ingredients with a fork.  Add eggs apple butter, sour cream, and apple cider.  Blend well on high speed until mixture achieves a smooth consistency.  Stir in chopped apples and set mixture aside.
Prepare a muffin pan by either spraying the cups with baking spray, or lining the cups with muffin liners.  Fill cups approximately 3/4-full with mixture and bake approximately 20 minutes, or until golden brown and toothpick comes out clean.  Cool and enjoy.  Recipe makes 12-15 regular sized muffins, or 4-6 jumbo muffins.
Nutritional info:
Serving size:  1 regular muffin
Calories:  180
Fat:  4
Fiber:  5
Protein:  4

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This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.Delicious Apple Cinnamon Bran Muffin Recipe

Raw Food Weight Loss Diets

There are two basic principles behind raw food weight loss plans.  These are:

The process of cooking degrades the nutritional value of foods.
Typical Western diets have an “acidifying” effect on the body, which can be reversed by eating raw foods, which are alkaline in nature.

A natural extension of the movement to buy organic, it seems intuitive that eating raw foods should be healthier than cooked foods.  The logic goes that if eating organic foods is healthy, then those found in their natural (i.e. raw) state should be more stable, and cooking or further processing disturbs that delicate balance.  Furthermore, it’s well known that many popular nutrients are destroyed by cooking, which further bolsters the argument in favor of raw food diets for weight loss.  Its a well-known fact that vitamin C isn’t very stable to cooking, and the same goes for vitamin A.  Similarly, water-soluble vitamins are frequently leached from foods during water soaks or boiling, which only strengthens the case against eating cooked foods.  Unfortunately, as is so often the case with such arguments, the case is much more complicated that it originally appears.

A recent paper on calorie content of raw foods vs cooked foods explores the question of how cooking impacts the calorie content of food.  The question of calorie content is usually studied at the point of consumption, rather than looked at from the perspective of cooking method.  The question that should be asked should go something like:  How does the the number of calories in broccoli differ if I eat that broccoli raw, as opposed to simply boiling it in water for 15-minutes.  However, this gets at the heart of the raw food diet, because its hard to argue against the empirical evidence, which shows that people who follow a raw food regimen tend to lose weight.  But are they losing weight because the diet is inherently healthier, or is it a function of simply calorie restriction?

With this singular fact in mind, perhaps it shouldn’t come as a surprise that researchers found a positive correlation between cooking and calorie content; meaning that generally speaking, cooking a food will increase the calories available to the consumer, when compared against the same foods, served raw.

Anthropologists have long-theorized that the human brain is the single differentiating factor between us, and our less advanced counterparts within the animal kingdom.  But from the perspective of energy consumption, the brain is a pig, requiring vast amounts of energy relative to other processes.  Observational research on other primates shows they spend far more of their time chewing their food, for the express purpose of breaking it down by mechanical means to extract the greatest number of calories possible.  By contrast, humans harnessed fire, which greatly improves our capacity to extract the greatest number of calories from every bit of food we consume.  We no longer have to sit and chew tubers for hours on end — we cook our food to reduce the workload on our dietary systems, then move on to other tasks.

With all of this as a backdrop, its hardly surprising that raw food dieters tend to lose weight.  The simple expedient of “going raw” effectively restricts the calories available to the consumer.  While its certainly true that some nutrients are lost during the process of cooking, most studies show that the net gain in nutrient-availability, dramatically overshadows the losses incurred during cooking.

While I suppose one could argue that, in today’s world, we consume far more calories than needed anyway, going raw also goes against my sensibilities, in that one ends up wasting a larger percentage of food, through digestive inefficiencies.  For myself, raw seems to be a form of self-imposed calories restriction, which can be done without going raw.  So for now, I’ll stick to the plan of keeping my overall calorie content low by modulating portion size and dietary choices, leaning toward reasonable portion sizes, lean cuts of meat, and vegetable-rich, well cooked foods.

Published November 2011.

References

“Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements.”  Donaldson MS.  Annals of Nutrition and Metabolism, 2000; vol. 44, pp. 229-34.  Abstract.  Accessed November 2011.
The Science Behind Raw Food.  Accessed November 2011.
“Cooking And Cognition:  How Humans Got So Smart”  LiveScience.com.  Accessed November 2011.
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This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.The Pros & Cons Of A Raw Food Weight Loss Diet

A User’s Guide Healthy Walkable Neighborhoods

When my wife and I purchased our home; 12-years ago now, we had a handful of criteria that a potential home had to meet.  Like most people I know, those were primarily location, affordability, and square footage.  We wanted a home that gave us a semblance of privacy, so row-houses were out of the question, and convenience wasn’t really high on the list.  At the time, high speed internet wasn’t even available in our community, so that wasn’t even on the table.  Now, the housing situation has changed completely, as have our needs.

Many housing experts believe that community design plays an important role in the rising incidence of obesity in the U.S.  Urban design experts determined long ago that the best plans for building healthy neighborhoods would separate housing from industrial and commercial interests.  At the time, pollution, noise, and traffic were high on the list of concerns – for good reasons.  The result of this arrangement has been the evolution of the suburban lifestyle, where homes are separated from convenience stores, restaurants, and jobs.  It helped birth the drive-thru, and ultimately helped popularize fast food, since families started spending more time in cars.  But as industrial pollution has steadily declined, and noise ordinances have gained favor, many of those concerns have abated.  Meanwhile, Americans are spending greater amounts of time in their cars, and long commutes are considered one of the leading causes of belly fat.  So what should we look for in urban design today?

Urban Spaces

New ideas on community design attempt to blend access to simple conveniences with housing to create walkable communities.  In the new model, neighborhoods are built around a central convenience store or strip mall, and drive-thru’s are a thing of the past.  Housing units are broken up into blocks of similar types, with areas dedicated to apartment-living, townhomes, and traditional residential houses, and each type has designated green spaces for playgrounds and outdoor activities.  The idea is that residents should be able to get home, park their vehicles, and not have to get back in their car until they return to work the next day.

Proximity To Work/Amenities

By most standards, I live in a relatively small community, and yet my commute to work is still approximately 30-minutes, 1-way.  That wouldn’t be so bad if other amenities were near our home, but sadly, our current house isn’t close to much of anything.  Homes constructed within walking, or even cycling distance of the workplace offer advantages in reduced transit times and lower overall transportation costs.  Living that close, I could even incorporate exercise by jogging or cycling to work, and even a short distance done daily can become significant.  The number of calories burned running a mile adds up, done day after day.  In our community, there are neighborhoods within a 10-minute drive, or a 20-minute bike ride, or my workplace.  That could cut 40-minutes per day out of my car ride, which translates into nearly 3.5 hours/week of my life each week.  Throw in the occasional stop on the way home and we’re easily into 4-hours each week in a car, and that doesn’t even consider weekend activities or short trips into town.  As I approach the big 4-0, I also start to think about the longer-term needs to have a housing located in areas that provide independence even into retirement, where walkable neighborhoods take on a whole new meaning.

The U.S. Department of Housing and Urban Development has incorporated design elements of walkable neighborhoods into their requirements for public housing reconstruction and development, so the advantages of such neighborhoods are being recognized.  A handful of neighborhoods in my community have started adopting these principles, and finding homes located within a 10-minute of my workplace is relatively straightforward.  However, communities that consist of homes within walking distance of corner markets is a more significant challenge.  A few years ago, my wife and I looked carefully at a new development that offered promise, but that development has encountered problems, so it would appear neighborhoods having that design aesthetic aren’t ready for prime-time in this area.  Having said all that, we’re looking.  There are too many reasons for us not to take it seriously.

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This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.What Should You Look For In Healthy, Walkable Neighborhoods?

Traditional Greek yogurt is made from either sheep or cow’s milk, using the same basic process as regular yogurt.  Milk is heated and then allowed to ferment under controlled conditions, which produces the final product.  During traditional processing, yogurt is lightly strained to remove any residual solid material remaining from the manufacturing process.

Greek yogurt, sometimes called strained yogurt, is filtered to a greater degree than traditional yogurt.  The extra filtering actually removes whey from the mixture, which make a product with a consistency between that of traditional yogurt and cheese.  Greek yogurt is celebrated for its thick, creamy texture, and variants of the product have been a staple of cooking in the Mediterranean and Middle East for hundreds of years.

What Are The Benefits Of Greek Yogurt?

The benefits of Greek yogurt are similar to those of traditional yogurt, with some additional perks.  Like traditional yogurt, Greek yogurt is a rich source of probiotics, which promote intestinal health.  Since it has less whey, Greek yogurt tends to have more protein, fewer carbohydrates, and less sodium than traditional yogurt.  This also increases the fat content of Greek yogurt, relative to that of its traditional cousin.

Greek yogurt can have 2-4x the protein of traditional yogurt.

In recent weeks, I’ve been using Greek yogurt in lieu of regular yogurt in frozen fruit smoothies with great success.  Even better, I’ve used it as a replacement to milk in morning cereals, and mixed with fresh berries.  Either way, it gives a much needed protein boost to meals and snacks, which helps stave off hunger, and adds a muscle-building kick.  All of this combine to make it a great addition to the pantry as one of nature’s best metabolism boosters.

It’s worth pointing out that since Greek yogurt is strained to remove the whey, has less calcium than traditional yogurt.  Unfortunately, it also takes substantially more milk to make Greek yogurt.  By some estimates, it can take as much as 4 times the milk as its traditional counterpart, which makes it (arguably) less environmentally friendly and generally more expensive.  Having said that, the product appears to be growing in popularity in the U.S.  While it’s been a staple of specialty food markets for some time, its starting to make a debut on “big box” store shelves, and consumers are definitely interested.

Photo Credit

This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.What Is Greek Yogurt?

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10 Natural Metabolism Boosters For Weight Loss

1.  Coffee – Coffee antioxidants, in addition to its stimulant properties, make it one of nature’s best metabolism boosters.  Studies have repeatedly shown enhancements in athletic performance for elite runners who consume coffee, but there exists some debate about the exact mechanism of action.  Certainly caffeine is considered to play a role, but contrary to the alertness theory, the more favored explanation for why coffee boosts metabolism so effectively is its ability to increase free fatty acid circulation in the bloodstream.  The increased availability of free fatty acids for metabolism avoids the fatigue that occurs during exercise when glycogen stores are exhausted.  Expect a boost in metabolism from coffee consumption lasts approximately 4 hours for healthy adults.

2.  Lean Protein — Lean protein is more difficult for the body to digest, and provides the essential building blocks to increase muscle mass, which is one of the greatest metabolism boosters you’re going to find.  The purpose behind strength training is to tear muscle fibers, which will then be built up larger than before.  To fuel this process, aim to consume 10-35% of your daily calories from lean protein sources, such as tilapia, salmon, chicken, and lean cuts of red meat.

3.  Green Tea — Long lauded as a rich source of powerful antioxidants, green tea has also been shown to boost metabolism in men.  In one Swiss study, men who drank green tea with meals experienced a boost in metabolism that lasted for 24 hours.  Subsequent research has shown that consuming of 3-6 cups of green each day has the cumulative effect of burning an additional 60-80 calories per day.  On average this is the equivalent of 6 minutes per day spent jogging.

4.  Dairy — Science has repeatedly shown that getting enough calcium in your diet reduces your risk of obesity, which on the surface at least, makes sense.  Calcium plays a huge role in generalized health, brain function, and metabolism.  However, when it comes to calcium, not all sources are created equal.  Leafy greens and American persimmon are high in calcium, but the effect of calcium oxalate in your diet is different than dairy sources.  For instance, in one research study, participants who consumed at least 580-mg of dairy calcium daily (12 ounces of milk) lost 12 pounds over a 2-year period.

5.  Grapefruit – A study by the Scripps Institute on grapefruit verified its place as one of the top metabolism boosteing foods.  In this study, participants who at a half a grapefruit at each meal lost an average of 3.6 pounds over a 12-week period.  Drinking a serving of grapefruit juice with each meal conferred a weight loss of 3.3-pounds.  Scientists attribute the majority of the effect to the flavanoid compound naringin, which is believed to suppress insulin response.

7.  Spinach (and other leafy greens) – A study conducted at the Swedish Karolinska Institute showed the impact of nitrates on metabolism.  Subjects given a nitrate supplement experienced an overall increase in metabolic activity, as measured by mitochondrial efficiency.  Their work has shown that dietary nitrates, which are present in high levels in most leafy greens, are metabolized into nitric oxide by oral bacteria.  Nitric oxide has the effect of lowering blood pressure, reducing the amount of oxygen required for muscle function, and possibly mediating insulin response.

8.  Peppers and other “hot” foods – Capsaicin, the ingredient responsible for “hotness” in peppers and other spicy foods, have been shown to increase metabolism by about 8% for several hours after consumption.  Additionally, they contribute to feelings of fullness, and have been shown to reduce blood lipid levels in some studies.  Other dishes from the Far East, most notably those containing curry, have been reported to impart similar effects.  This has lead to the use of spices such as capsaicin, turmeric, and coriander in many herbal metabolism boosters.

Understanding how to harness your metabolism for weight loss is one step in the process of changing your life.  Replacing empty calories with nutrient dense metabolism boosters is key to provide the fuel for weight loss, and the satiety to stave off food cravings throughout the day.

Photo Credit

This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.8 Natural Metabolism Boosters For Weight Loss

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– A Daily Guide

DO – Get Enough Sleep

The subject of sleep engenders much debate, but sleep experts all agree that from kids to adults, Americans don’t get enough of it.  Reasons range from the availability of evening light sources to general over-commitments in life, none of which are going to change.  But sleep is the lynch-pin if you want to boost your metabolism.  In one study on chronic sleep deprivation, participants experienced metabolic changes akin to advanced aging, with symptoms such as reduced glucose tolerance, an increase in blood cortisol, and alterations in thyroid hormone levels.  Some tips for getting enough sleep include:

Turning off all electronics 30 minutes before bed
Avoid consuming alcohol before bed
Dedicate your bedroom to sleep; no television or games
Eliminate light sources from the bedroom, especially blue light

DON’T Skip Breakfast

Although it seems counter-intuitive, research has shown time and again that eating breakfast leads to greater success with weight loss.  During sleep, the body’s metabolism slows down as your recuperate from the rigors of daily life.  Breaking your nightly fast with a healthy breakfast, ramps up your metabolism and primes the body for the rigors of the upcoming day.  Aim for a combination of lean protein and complex carbohydrates, both of which take longer to digest than fats and sugars.  In the battle to learn how to resist food cravings, this approach smooths out insulin response and provides a steady supply of fuel to start the day.

DO Eat Plenty Of Protein

The subject of high protein diets conjures images of a high fat diet, but the two need not necessarily go hand in hand.  Unlike fat, protein has the same calorie content per gram carbohydrates, but the complex chemical structure takes longer to digest, which provides a steady fuel supply throughout the day.  Having plenty of protein available for rebuilding muscle after exertion is also key to increasing lean muscle mass; another key in the battle for learning how to boost metabolism.  To be successful, aim to meet between 10-35% of your daily calorie needs from high quality, lean protein.  If you’re looking for alternatives to chicken and salmon, try arctic char, venison, bluegill, or even lamb.  Frequent travelers should look over this list of healthy fast food choices, and plan accordingly when on the road.

DON’T Skip Meals

When you’re striving for weight loss, its easy to fall into the trap of severely restricting calories.  Unfortunately, depriving the body of the calories necessary to function puts it into preservation mode, thereby slowing metabolism.   To effectively boost metabolism, one must provide a steady stream of nutrition to the body.  Not an excess of calories, but a steady supply of high quality nutrition.  To keep your metabolism operating at peak efficiency, smooths out spikes in insulin, and allay hunger, seek out a calorie counter to estimate your daily caloric requirement allocate those calories over 5-6 small meals each day.

DO Strength Train

Strength training, whether its with body weight alone, or with weights, offers the potential to burn fat and build muscle simultaneously.  It seems intuitive that younger adults have a faster metabolism than their older counterparts.  Science supports that perception, which is attributed primarily to the loss of lean muscle mass that happens with age.  A degenerative condition known as sarcopenia is responsible for a steady loss in muscle mass, at a rate of 0.5-1% per year.  The condition starts around age 25, and in the absence of intervention, will affect nearly everyone.  By age 50, the process begins accelerating rapidly, eventually leading to muscle wasting.  Fortunately, studies have repeatedly shown that strength training can reverse this condition, so the incorporation of a regular strength training regimen into your workout routine is a key to tackling the problem of boosting your metabolism.  Since muscle burns more calories than fat, building muscle not only helps boost metabolism, it also reduces the risk of of injuries resulting from muscle loss later in life.  To make the most of time at the gym, learn what to eat after a workout to fuel muscle growth.

DON’T Go For Marathon Training Sessions

To speed up your metabolism for weight loss, make a HIIT workout part of your training regimen.  Instead of spending 2-3 hours a day at the gym, break your workouts up into shorter sessions of high intensity.  Studies show that the body continues to run at an elevated pace for several hours after a workout.  By spreading out your workouts over a longer time frame, you’ll allow the your body to consume more calories over the course of the day.

With just a handful of tweaks to your daily routine, its possible to speed up metabolism for weight loss.  Couple this with a handful of metabolism boosters, and between the two you’ll speed up your metabolism naturally.  By optimizing the body’s processes for weight loss, you’ll reach your goals far more quickly.

Photo Credit

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