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Fad diet companies will tell you that eating certain supplements or consuming green tea, hot peppers, and ginger boosts your metabolism. But these empty claims are, more often than not, just money-making schemes. If you really want to boost your metabolism, you should eat foods rich in fiber, try to keep your blood sugar steady, and drink more water. Here’s why.

Foods Rich in Fiber Boost Your Metabolism

Fiber fills you up, so it makes sense that the more you fill up on healthy, fiber-rich foods, the less tempted you’ll be to consume sugary, empty-calorie foods. Additionally, fiber helps move food along through your 6-foot long colon, aiding metabolism. “It takes a lot of energy to push fiber all the way through,” says Dian Griesel, Ph.D., author of TurboCharged: Accelerate your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust. “The more your body’s working naturally for you, the more your metabolism’s staying high.”

Foods that Keep Your Blood Sugar Steady Aid Metabolic Health

Keeping your metabolism stable is an important aspect of metabolic health. If chips or sugary granola bars have become your go-to snack, you may be causing your blood sugar to spike and dip throughout the day. This is terrible for your metabolism!

If you want to keep your blood sugar steady, nutritionists recommend reaching for a well-rounded snack of carbs, fat, and protein (yup, all three). Some examples of snacks that keep your blood sugar steady include:

  • Apple slices with nut butter and popcorn
  • Cheese cubes with almonds and dried cranberries
  • Granola with greek yogurt and berries

Mark MacDonald, certified personal trainer and the author of Body Confidence explains, “If your blood sugar surges, your body stores the excess sugar as fat. If it dips, your body thinks it’s in starvation mode and burns muscle. And the more muscle you have, the higher your metabolism.” Avoiding surges and dips in your blood sugar is key to keeping your metabolism stable.

Water Boosts Your Metabolism

Last but not least, if you want to give your metabolism a boost, try upping your water intake. Studies show that staying hydrated helps your body burn calories and gives even your resting metabolism a boost. There are countless benefits to drinking water beyond boosting your metabolism, though, and it’s a well-known fact that staying hydrated is critical to good health, whether you’re trying to give your metabolism a boost or not.

Being mindful of what you’re putting into your body is a great starting point for a healthy metabolism.

A limited income might make it difficult to afford to eat healthily, even if you have a good understanding of eating a balanced diet. The fact is that supply chain concerns are placing pressure on food production, resulting in the rising cost of staple healthy foods globally.

For this reason, the ability of breadwinners to provide healthy meals for their families is becoming a challenge. This has been the case, especially since the COVID 19 pandemic, with more people having to work from home. However, there are a variety of reasonably priced foods that are both nutritious and simple to include in your daily diet.

Beans

Beans have plenty of nutritional value, regardless of whether they are canned or dried. They’re high in protein and minerals like iron and zinc and are easily affordable. However, canned beans contain a lot of salt, hence the need to rinse them properly before eating.

While dry beans are less expensive than canned beans, the latter option is still more cost-effective. You also save time and energy costs by preparing dried beans.

Eggs

Eggs are not only nutritious but are also pocket-friendly, with a dozen averaging $2. They are rich in proteins and antioxidants that have anti-inflammatory qualities.

Moreover, the antioxidant properties help fight free radicals that we inhale or consume daily. Eggs are also rich sources of choline, which is a vitamin that has been linked to improved brain function. Including eggs in your diet daily is simple. Even better, they are delicious and pair well with practically any meal.

Grains

Whole grains, such as brown rice and oat, are simple to cook and are way cheaper than processed cereals. They are also rich in nutrients like B-vitamins and minerals, including iron, phosphorous and magnesium.

Green Leafy Vegetables Like Spinach

Healthy Foods

Spinach is an excellent source of vitamins and minerals, and it’s always reasonably priced, costing roughly $2 for a bag of nine ounces (255 grams) in most supermarkets.

One of the vitamins available in spinach is vitamin K, which helps in reducing incidences of heart disease and cancer. Additionally, this vitamin promotes bone health. Other nutrients and minerals include vitamin A, C, folate, and manganese, which support the immune system.

Bananas

Bananas are affordable fruits with high nutritional value. They are rich in vitamin C, vitamin B6, potassium, and manganese, which are very beneficial for the body. They are also good sources of fiber, which may help with digestion and weight reduction.

Potatoes

Potatoes are a must-have in every home. Their versatility and low price make them an excellent choice, especially if you have a tight budget. In terms of nutritional value, potatoes contain potassium, a crucial mineral in many bodily processes, including body fluid balance and muscular contractions.

Canned Tuna

Canned tuna is an excellent option for people wishing to get the nutritional benefits of fish while on a budget limitation. Tuna is a fantastic source of protein, and omega-3 fatty acids, which help in brain growth and development. Mixing canned tuna with pasta is a great way to make a quick and filling meal.

Dried lentils

A cup of lentils has a considerable quantity of minerals, including folate, iron, copper, and manganese. They also have a high protein and fiber content, contributing to effective weight control. Cooking with lentils can result in delicious vegetarian burgers, soups, and stews.

Quinoa

Quinoa is easily affordable as it costs as low as $3 a pound, which is a great deal, considering it’s nutrient-dense. It is a complete protein, meaning it contains all the necessary amino acids. It’s simple to make, and you can eat it on its own or with salads and other foods.

Sweet Potatoes

Sweet potatoes are good sources of beta-carotene, a type of vitamin A. One sweet potato provides over 369% of the daily nutrient requirement. As a result, it is one of the most potent sources of the vitamin. Moreover, they are easy to prepare and can pair with any meal, helping you save time and money.

If you don’t have time to prepare the ingredients listed above, a meal prep service may be the affordable solution you are looking for!

Exercise, in moderation, is important for diabetics. This is because it helps them control their weight, lower bad cholesterol, boost the body’s sensitivity to insulin, and strengthen the muscles and bones, all while reducing anxiety to improve general health. To make sure that you don’t develop hypoglycemia after a workout session, use the three tips below.

Test Your Sugar and Eat Healthy Meals or Snacks

This is an important tip as it will give you a clear picture of what to change, if anything. If your levels are between 100 mg/dL and 250 mg/dL, you’re generally going to be okay. If the level falls below 100 mg/dL, you need to first have a snack, especially if you’re planning on having a workout that will last two or more hours. In this case, don’t start your session until the reading gets to 100 mg/dL.

If the levels are higher than 250 mg/dL, check if there are ketones in your urine. If there are any, it means that your body is burning fat rather than sugar for fuel. Don’t exercise if you have ketones, as this could cause your blood sugar to spike and give you serious issues. If you intend to exercise for more than two hours, check your levels once after every hour during the workout. Whenever the levels fall, stop and eat a nutritious snack to ensure that your blood sugar stays within the right levels.

Talk to Your Doctor

Diabetics

Another important tip you should follow is to talk to your doctor. Let them know what your intentions are and listen to their advice. If they tell you that it’s not the right time for you to start exercising or that you need to take it slow, listen to them. They know what’s best and are well aware of the risks that you may be putting yourself in with different exercise degrees and techniques. Your doctor will be able to let you know if you need to adjust your medicines, insulin, or meals, and help you to prepare your body for the workout. They will also tell you what time of day will be best for you to exercise.

Go With a Friend

Finally, try to find an exercise partner with whom you can go to your workouts. It’s best to go with someone who knows that you have diabetes, and also knows what to do in case your blood sugar goes too low. The workout will be a lot more fun and productive for both of you, and you will know that your safety is assured, at least to some degree. Don’t forget to carry a card that says you have diabetes or wear a medical identification tag. These extra measures will make it easy for you to get help from the public in case anything gets out of hand.

With these three tips, you’re ready to start working out in a safe way. A good, healthy meal can make a big difference to your blood sugar levels when you’re working out, as evidenced in the first tip.

Try Fit Five Meals for a nutritious meal delivered right to you and save time so you can get more out of your day without any fear of negative side-effects.

Blood pressure is the amount of force exerted by blood on the walls of the vessels in the body. This happens as the heart pumps blood to various body organs. When this pressure is too high, it is called hypertension or high blood pressure and can result from several factors. Failure to attend to it promptly and appropriately may result in serious health issues like heart diseases, stroke, and even death.

Usually, doctors prescribe blood pressure-lowering medications, such as angiotensin-converting enzyme (ACE) inhibitors. However, changing one’s way of life, especially eating habits, may help control the pressure levels. This involves eating a well-balanced, heart-healthy meal, including reducing sodium intake.

What Foods Can You Eat?

Individuals with high blood pressure must eat food containing minerals such as potassium, magnesium, and calcium. These minerals may regulate blood pressure and lower it by up to 11 mm Hg. This approach is recommended by the Dietary Approaches to Stop Hypertension (DASH).

Why Does Your Meal Need to Be Rich in Greens?

Blood Pressure

Too much sodium in the body results in excessive fluid retention. As a result, your blood volume hikes up while increasing the pressure on the arteries. However, potassium intake helps correct this issue, and the mineral can be found in greens and leafy vegetables such as spinach, broccoli, and kale.

Ensure you take them in large quantities as the potassium aids in the removal of sodium from your body through your urine. Consequently, your blood vessel walls relax, lowering blood pressure.

How Can You Further Reduce Sodium Intake?

The best way to achieve this goal is to reduce the intake of meals containing sodium. As a general rule, sodium intake should be kept to no more than 2,300 mg per day. However, less than 1,500 mg of sodium per day is preferable for individuals with high blood pressure.

Eliminate Consumption of Processed Foods

Most natural foods have a recommended amount of sodium. However, the majority of processed meals have very high amounts that may be detrimental to the health of a person suffering from hypertension. These foods include canned meat, sausages, and ham, among others.

Read Labels Before Purchasing

This will help you know the ingredients used to make the food you are about to purchase. Try to find low-sodium substitutes instead of buying high-sodium foods.

Avoid Adding Salt to Your Food

A single teaspoon of salt has 2,300 milligrams of sodium. Instead of salt, opt for natural herbs and spices to enhance the taste of your meal.

Why Is Calcium Intake Important in Regulating High Blood Pressure?

Calcium consumption lowers blood pressure in two ways. First, a recommended amount of calcium in the blood tightens and relaxes the blood vessels, also known as vasoconstriction. It also raises the vascular volume via the renin-angiotensin-aldosterone system. Some of the calcium-rich meals that you can take include:

  • Yogurt
  • Milk
  • Green vegetables
  • Almond

What Should Your Diet Look Like When Battling Hypertension?

The DASH diet has some dietary objectives that you should incorporate into your daily diet. Below are the recommended guidelines that will effectively lower your blood pressure levels.

  • Take vegetables and fruits daily.
  • Include grains in your meals regularly, preferably cereals such as green grams.
  • Incorporate nuts and legumes into your diet on a weekly basis.
  • Minimize intake of high-fat dairy products. Only take milk and cheese two or three times a day.
  • Take proteins, including lean meat and fish.

Alternatively, you can order readily prepared meals from service providers like Fit Five Meals, who help you save time by delivering meals with nutritional value at your doorstep.

When it comes to exercising the food we eat plays a vital role in determining the quality of our workout sessions. That’s because nutrition has the largest impact on our bodies. When we consume the right foods, we supply our bodies with more energy for longer and high-intensity workouts.

That said, there are generally two schools of thought when it comes to eating and exercising. One recommends avoiding any foods before a workout, except perhaps a healthy drink such as fruit or green juice. Another recommends having a hearty meal or a light snack and then hitting the gym. Both sides have their merits.

Exercising on an Empty Stomach

This usually involves going for a morning run just before breakfast or even hitting the gym before dinner. The downside of working out on an empty stomach is there’s a high risk of feeling light-headed or lethargic. That’s because any form of fasting, day or night, reduces blood sugar and depletes the glycogen stores which our bodies typically rely on for energy. When you exercise in a fasted state your body is forced to rely on stored body fat to fuel the workout, which isn’t as effective as glycogen since it requires more oxygen to break down into a form the muscles can use.

Also, since you’re getting less energy, you can only perform low-intensity exercises. If your goal however is to lose weight relatively quickly, this mode of exercising has been shown to deliver great results for some people, since it increases your body’s ability to convert stored fat into fuel.

Exercising After Eating

Exercising

This mode of eating is recommended for individuals looking to build muscle and those looking to perform at their best. When you eat before exercising you supply your body with the glycogen it needs to sustain your metabolic processes throughout your workout session.

If you plan on performing intense activities such as heavy weight lifting, aerobics, and swimming, fitness gurus recommend consuming complex carbohydrates such as starchy vegetables, whole grains, lentils, and beans. The only downside to this approach is you need to allow sufficient time for the food to be digested.

The duration depends on the type of food you eat. A nutrient-dense smoothie, for instance, may take around 30-45 min to get fully absorbed while a meal high in carbs and protein may take up to 4 hours! To avoid any inconveniences make sure you time your pre-workout meals just right so you’re able to get the calories you need when you get to the gym.

Conclusion

The choice of whether to eat before or after a workout depends on your preferences and fitness goals. Whichever route you decide to take, don’t forget to stay hydrated. If you’re parched, everything from your mood to your workout performance will suffer.

Fit Five Meals offers quick and tasty meals for people with a busy lifestyle looking to eat healthy on a budget. Our meals have high nutritional content guaranteed to boost your health and also help you save time so you can focus on achieving your goals.

To make an order or learn more about Fit Five Meals, please call us at (205)-290-5200.

Using a meal plan can make your life easier in many ways. It can help you avoid decision fatigue, keep you from buying more food than you need, and save you time and money. Plus, it can also help you try new foods and spend less time thinking about what to eat. In this post, we’ll explore the importance of meal planning and its many benefits in more detail:

Saving Time

When you meal plan in advance, you spend less time thinking through the week. You spend less time staring at the fridge, there are fewer arguments about what to eat, and fewer last-minute trips to the grocery store. If you can buy in bulk and batch cook, then you can even freeze those leftovers for another day, which saves you a whole evening of cooking on those nights when you’re busy.

Clearly, meal planning creates less anxiety and stress, which leads to more free time for creativity, work, and play, not to mention more time to be with family and friends.

Saving Money

You’re less likely to eat out if you have meals planned and your grocery list ready, so you can just stop on the way home and pick up what you need. You also shop with a purpose, avoiding impulse buys that don’t fit in with your meal plans.

Meal Planning

When you plan out your meals, it’s easier to use ingredients efficiently. If your meal planning includes using leftovers (it really should), then you aren’t buying as much per week since some of the food is being used from previous weeks. And when food isn’t wasted as often, it saves money and helps the environment because every ingredient is used effectively.

If anything does go bad before you can use it, most stores accept produce for composting and don’t require that it be in perfect condition for them to take back. Food packaging can also be recycled at some grocery stores or city recycling centers; check with local programs about what is accepted for recycling, which may include cardboard boxes and plastic bags (dirty ones too!).

Staying Healthy

Meal planning is a great way to eat healthily, stay within your budget, and even help you lose weight! When you plan out your meals in advance, you will be more likely to make sure the foods you are eating contain all of the nutrients you need. When you have a meal plan with balanced carbohydrates, proteins, and fats, you’ll feel more energized throughout the day.

Eating a healthy diet can also help keep your energy levels up when exercising! People who exercise frequently should plan to eat protein-rich meals after their workout as well as whole grains, fruits, and vegetables. By planning what foods to eat week by week, it’s easier to ensure you get all the nutrients you need on a daily basis.

Trying New Things

Finally, meal planning is a great way to encourage yourself to try new things. Use your meal plans as an opportunity to try new recipes, cooking techniques, and ingredients. You can even discover new ways of sourcing your food. Perhaps have two nights a week where you have more time to switch up your usual pattern and experiment with a new dish, getting you and the family excited about mealtimes again. The possibilities are limitless!

Fit Five Meals, Alabama’s healthy and affordable prepped meal company, is ready to help you get started on your meal planning journey. Visit us online today.