The Barefoot Tiger Blog

Looking to increase your metabolism...here are some tips

If you are looking for ways to speed up your metabolism try incorporating some of these tips into your daily routine:

Eat breakfast every day. Make sure it is a good breakfast including lean protein, complex carbohydrates and good fats.

Enjoy a morning cup of joe. A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf.

Drink cold water. Your body will burn a few calories to bring that cold water to body temperature and after a year those calories can add up!

Eat protein at all meals. Protein helps with muscle rebuilding and muscle burns more calories than fat.

Sip some green tea.  Studies who that people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. Let the tea steep for at least 3 minutes and make sure to drink it while it is still hot.

Go organic. The chemicals found in pesticides have been show to stall peoples metabolisms so when you can go organic.

Add some spice. Capsaicin, the compound in chili peppers that give them their heat, can also fire up your metabolism. According to a study in the Journal of Nutritional Science and Vitaminology eating about 1 tablespoon of chopped chillies (either red or green) produces heat and activates your body's flight or fight response system resulting in a temporary metabolism spike.

Adequate iron. Iron carries oxygen to your muscles and if they don't get enough oxygen they slow down. So fill up on beans, dark leafy green vegetables (spinach, kale, bok choy) and make sure your cereals are fortified with iron.

Incorporate intervals. Interval training will increase intensity and create a bigger burn. This burn will kick your metabolism into high gear.

Slow lifting. Lifting weights slowly, instead of rushing and using momentum, will help break down your muscle tissue. The good news is is that the repairing of the muscle will speed up your metabolism.

Don't forget to share some of your great breakfast ideas, interval workouts, or how you incorporate some of these metabolism boosting tips into your daily routine.

 

What's in your veggie burger?

Do you know all the ingredients in your veggie burger?

I thought I did until recently when I read a report by the Cornucopia Institute letting me know that my veggie burger may contain more than just veggies - it may also contain hexane.

Not sure what hexane is? Hexane is a by-product of gasoline refining that’s used to separate whole soybeans into soy oil, protein and fiber. Manufacturing companies use this to keep down the fat content of energy bars, veggie burgers and other products.

Hexane is listed as a hazardous air pollutant with the Environmental Protection Agency (EPA) and according to the report, hexane is known as the "dirty little secret of the 'natural' soy foods industry. Additionally grain processors—including soy processors—are responsible for more than two-thirds of all hexane emissions in the U.S., releasing 21 million pounds of the pollutant.

The good news is is that you can have your veggie burger hexane free by purchasing organic veggie burgers. Products labeled organic can not have hexane. Remember it must be 100% organic - not made with organic ingredients. Or better yet...make your own veggie burgers!

Need a recipe? Try Morgan's Veggie Patties or share your favorite.

Marathon Training

Marathon training has begun for the fall season. For those that are seasoned marathoners you may already know what works for you. You know how to train; what foods to eat before, during, and after your run that work for your body; and how to mentally prepare for the big day.

If you are new to the marathon there is a lot to think about - and learn about. Running a marathon is not easy but getting to race day prepared and feeling good will help you reach your goal of getting to the finish line.

Here are some great reads to help you with your training - both physical and mental:

Runner's World has 26 great tips to help you with your training during the last month of training. Read them over and take the ones that work for you - or modify them to fit your training. 

Jeff Galloway's Marathon: You Can Do It

Nancy Clark's Food Guide for Marathoners: Tips for Everyday Champions

Jean Couche's The Runner's Yoga Book: A Balanced Approach to Fitness

Brendan Brazier's Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

What are some of your marathon training tips?

Are you a "junk-food" vegetarian or vegan?

When you tell people that you are a vegetarian or vegan most people automatically think that you are super healthy. But, are you? 

There are many foods that are vegetarian or vegan that are not so healthy. Foods like chips, cookies, protein bars, and even fast-food options such as meat free tacos or sandwiches all fall into the vegetarian or vegan food categories. There are also all the meat and dairy alternatives that are available which may taste great, but are they helping you meet your nutritional needs with adequate calories, protein, vitamins and minerals.

Being a vegetarian or vegan is a lot of work. There is a lot of food preparation involved to make sure that you are getting all the nutrients you need. Here are some tips to help you be a healthy vegetarian or vegan:

Plan out each week what you are going to eat to ensure you are getting a variety of foods.

Cook in bulk and freeze food so you have meals ready during the week.

Take cooking classes to help you learn more about vegetarian or vegan foods. Try the Natural Gourmet Institute in NYC.

If you are a vegetarian or vegan how do you ensure that you meet your nutritional needs? And share some of your favorite recipes with us!

Where's the Kombucha?

 
If you have been missing your kombucha and were getting at at Whole Foods there's a reason why. Whole Foods has pulled kombucha from their shelves.

Kombucha is a fermented tea that many say has medicinal properties. The fermentation, along with being unpasteurized, causes alcohol to form and this is the reason for the recall. The claim on the bottle was that it contained less than .5% alcohol, but when tested there was anywhere from 3-4% which is as much as in some beers.

I've had kombucha before and definitely felt the buzz from it. I thought it was just me, but it turns out that I was feeling the effects of the larger amounts of alcohol than stated. 

The government is now deciding how it should label kombucha, but until then try brewing your own!

Farmers' Markets

Have you visited your local farmers' market yet? Throughout NYC there are so many markets to check out. The best known market in the city is in Union Square were you can find such great fruits, vegetables, breads, and many other yummy things! Here is a link to other markets in the city.

With this heat wave we've been in cooking can be a drag so head to your local farmers' market and get some fresh foods and try some of these great no-cook recipes:

Chilled Melon Soup

Creamy Avocado and White Bean Wrap

Tomato, Melon, and Cucumber Salad

What are some of your favorite no-cook, hot-weather recipes? 

Wonderful Water

Water is so good for us, but do you know why? WebMd recently had some great reasons as to why you  should drink water and I thought it would be appropriate to share them during these super hot days we've been having.

It helps with weight loss:

• If you replace caloric beverages (sodas, juice, fancy coffee drinks, alcohol) with zero calorie water you will for sure take off some weight.
• Staying hydrated keeps your metabolism going.
• Sip some ice-cold water to burn a few extra calories - you body will do that when it's trying to warm it up.

It fights fatigue:

• When you are dehydrated you feel tired and tend to make poor food and beverage choices. Drinking water is the best thing to help rehydrate you.
• Water helps get oxygen and other nutrients to your cells which keeps you energized.

It decreases stress:

• If you are dehydrated your mind and body will be stressed. Instead of heading to the vending machine for a sugary snack when stressed go for the water instead.
• Keep a water bottle or glass of water at your desk so you can sip water all day long and keep stress away.

It helps better workouts:

• Water keeps joints lubricated and can prevent cramping.
• Dehydration will cause you to burn out during your workout. Hydrate before, during, and after for a stronger workout and a better recovery.

It is good for your skin:

• When you are dehydrated wrinkles and fine lines are more apparent - keeping hydrated smooths out your skin.
• Water hydrates skin cells making skin look younger. Now, who wouldn't want that?!?!
• Water removes impurities and improves circulation and that equals a glowing complexion.

It keeps you regular:

• Ok, always an awkward topic but... water + fiber = regularity.
• Dehydration makes your colon dry and difficult to pass waste so keep hydrated to prevent an uncomfortable situation. 

Are you drinking enough? 

• The general rule is to drink 8-8 ounce glasses of water a day.
• If you exercise you may need to drink more.
• You may also be getting fluids from foods such as fruits, vegetables, soups or other beverages. 
• If you are drinking caffeinated beverages or alcohol you may need to drink more fluids as these beverages can dehydrate you. 

Blog post by Dana Lilienthal, MS, RD, CDN

Eating and Exercising on Vacation

As you get ready to go on your summer trip (or save these for another time) use some or all of these tips to help you enjoy your travels while keeping up with your exercise and still eating well.

Plan your exercise. You don't have to stick to your normal exercise routine, but you do want to get in some exercise while you are away.

• Most hotels have gyms so you can plan a workout there.
• Ask at the hotel desk if there are running or bike paths, local gyms or yoga studios near by.
• Swimming is also a great workout so if there is a pool - dive in!
• If you have your lap-top computer bring some exercise DVDs to workout in your hotel room.
• You can also use your hotel room as a work out and do lunges, squats, push-ups, and run the stairs
• Pack your sneakers to do lots of walking and exploring!

Plan ahead with snacks. Bring snacks or find a local supermarket to get yourself healthy snacks - don't dive into the junk at the rest-stop or vending machine. Here are some snack ideas:

• Nut butter with fruit
• Wholegrain graham crackers, or pretzels
• Single-serving size containers of nondairy milk and juice
  
• Fruit and applesauce cups
  
• Hummus with crackers or baked corn chips
• Granola, trail mix, and dried fruit
• Food bars.
• Vegetables in single serving pop-top cans

Dining out. Trying new restaurants in new places is a lot of fun. Enjoy a few appetizers instead of a large meal or remember that you don't have to eat everything on your plate - especially if you are going to enjoy dessert.

• Use the web to find vegetarian or veg-friendly restaurants at your travel destination.
• Ethnic restaurants often have a wide range of vegetarian options - enjoy bean burritos and guacamole at a Mexican restaurant, a vegetable or tofu stir-fry at a Chinese restaurant, yummy curries at an Indian restaurants, or vegetarian sushi at a sushi bar.
  
• Look for all-you-can-eat buffets and salad bars. Normally I'd say stay away from a buffet, but a good buffet can offer a wide range of nutritious options like salads, cooked vegetables, baked potatoes, build-your-own tacos with refried beans, and fresh fruit.
• You don't always have to dine out. You can pick up healthy food and snacks at the local grocery store, health food store, or farmer's market and pack a fun picnic lunch or dinner.
  

Remember that is is vacation so relax and have fun!! If you do overindulge that's ok - once you get back into your normal diet and exercise routine at home everything will balance out.

What are some of your travel exercise and eating tips?

Blog post by Dana Lilienthal, MS, RD

Tips for a Healthy BBQ

With bbq season in full swing you want to make sure you enjoy your bbq, but keep things healthy. Here are some tips from Jared Koch author of Clean Plates NYC to help you do just that:

Cook safely:

• Avoid cooking food at very high temperatures for a long time. Doing this causes an increase of HCAs which have been shown to cause cancer.
• To avoid HCAs cook proteins in the oven first to cut back on grilling time.
• Use thin coats of marinade to avoid them charring.

Go Vegetarian:

• Instead of high-fat processed sides go for vegetarian sides such as grilled vegetables or salads.
• Many vegetarian salads can also be main dishes and can include whole grains and beans. 

Condiments should complement:

• Use good condiments and avoid ones that are high in sugar, high fructose corn syrup, and overloaded with sodium.
• Try sea salts, spices, herbs, avocado, olive oil and home made dips for healthy flavor without preservatives.
• Experiment with different breads instead of plain white buns and rolls. 

Enjoy your company:

• Food is great, but good company makes it better.
• Eat slowly, enjoy your food, and celebrate summer!

Share some of your favorite summer bbq recipes with us!!

Blog post by Dana Lilienthal, MS, RD, CDN

How yoga became part of my life.

I've always enjoyed doing yoga. In the past I had never practiced regularly, but enjoyed the occasional classes I took. That all changed about one year ago when yoga became a regular part of my life.

One year ago this week I found out that I would not have a job in the fall. I was devastated when I got the news. Fortunately, I planned a vacation before I got the news, so I was able to have one last hoorah before unemployment became my new job description.

Upon returning from my vacation I had to figure out how to fill my days. It was hard because I was on stress overload and depressed on many days. Motivating to do anything was hard, but then I decided to make yoga a regular activity.

Fortunately, there was a new studio that was within walking distance of my apartment. I went in the mornings some day and in the afternoons on others, but overall averaged 4-5 classes a week. Some days I only left the apartment to do yoga. The people there became my family. They knew me there on a first name basis and always asked how I was doing. 

I would leave my yoga classes feeling a sense of calm and strength. Sometimes I felt taller and thinner after a yoga class than after running 10 miles. I knew I had found a workout that was good for me both physically and mentally.

After 8 months of unemployment a job came my way. I was nervous and excited to start this new job and also sad that my new regular yoga practice would have to be put on a slower pace. Before I started my new job I emailed the owner of the studio letting her know that I would not have gotten through this hard time in my life it it were not for yoga.

I still go to yoga, but now only 3 days a week. I still feel amazing after every class I leave. If you have not tried yoga, for whatever reason, I suggest you give it a try. A recent article at MayoClinic.com talks about yoga and the health benefit that come from it which include stress reduction, weight loss and increased fitness.

If you are a beginner, or even an advanced practitioner,private lessons are great to try for individualized attention. Or to locate a class near you try YogaFinder.com