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Foods that raise your metabolism – Jughandle’s Fat Farm

Foods that raise your metabolism.  These are the Holy Grail of dieting and losing weight.  My wife used to eat almost as much as I do but she weighs 122 and I weigh 300 lbs.  The difference is that her metabolism is that of a hummingbird.  She can lose weight by just saying the words.  I can look at a picture of food and gain 2 lbs.

What I need are foods I can eat that will raise the rate my body metabolizes it.  I know that it sounds like a pipe dream but if you keep reading you just might learn something like I did. – jug

Milk, Whole Grain Cereal, Oats

Fuel for the furnace to start the day

 

Milk, Whole Grain Cereal, Oats – 10%

Secret Ingredients: Calcium, complex carbohydrates, and fiber

How they work: Complex carbohydrates and fiber pump up metabolism by keeping insulin levels low after you eat. That’s good, because spikes in the production of insulin send a signal to the body that it’s time to start storing fat. In order to stockpile fat, your body has to slow down your metabolism, causing you to burn fewer calories, says Margaret McNurlan, Ph.D., a professor of nutrition and medicine at the State University of New York at Stony Brook. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels, she says.

Besides helping to keep insulin production down, eating breakfast can also help stoke your daily calorie burn. When the U.S. Navy studied the metabolisms and eating habits of a group of its personnel, it found that eating breakfast helped raise the men’s metabolisms by as much as 10 percent. “By skipping meals, you slow down your metabolism and prime your body to store fat,” says McNurlan.

The calcium in milk is a metabolic trigger as well. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams (mg) of calcium a day lost nearly twice as much weight as dieters getting less calcium.

 

Jalapenos, Habaneros, Cayennes – 25%

Secret Ingredient: Capsaicin—the chemical in peppers that gives them their bite

How it works: By speeding up your heart rate.

A study from the late ’80s found that eating a single spicy meal can boost your metabolism by up to 25 percent, with the spike in calorie burning lasting for up to 3 hours after you finish eating. More recently, a study from Laval University in Quebec found that men who consumed coffee plus red pepper-packed snacks and meals were able to burn nearly 1,000 more calories a day than a control group.

Small snacks can also help keep your body from running out of fuel-preventing those 3 p.m. office blahs. “When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily,” says Susan Roberts, Ph.D., chief of the energy-metabolism laboratory at Tufts University in Boston. That makes it easier to pack on the pounds and harder to burn them off again

Read more: http://www.menshealth.com/mhlists/abs_diet_foods/Jalapenos_Habaneros_Cayennes.php#ixzz0bNGaPZYO

Green Tea and Coffee

A Good Team for burning fat

Green Tea, Coffee – 80 calories a day

Secret Ingredients: Caffeine and a chemical in the tea called EGCG

How they work: Caffeine helps speed up your heart rate. The faster your heart beats, the more calories you burn. EGCG works in a similar way, but instead of revving up your heart, it causes your brain and nervous system to run more quickly-also helping you burn more calories.

In studies, researchers found that a combination of caffeine and a 90-mg dose of EGCG taken three times a day can help you burn an extra 80 calories a day. And that’s just when your body’s at rest. A study conducted by the Canadian government found that soldiers who consumed caffeine in the 12 hours prior to a physical-fitness test not only were able to work out longer before becoming exhausted, but also consumed more oxygen while working out. The body’s oxygen requirements are directly related to the speed of-guess what-your metabolism, so the more oxygen you use, the more calories you burn during your workout.

 

Lean meat

Lean Protein

Lean Beef, Pork, Chicken, Turkey – 5%

Secret Ingredient: Protein

How it works: It takes more energy for your body to digest the protein in meat than it does for it to digest carbohydrates or fat, according to Doug Kalman, R.D., director of nutrition at Miami Research Associates, a nationally recognized pharmaceutical-research facility. “That means that the more protein you eat, the harder your body has to work to digest it, and the more calories you’ll burn in the process,” he says.

When researchers at Arizona State University compared the benefits of a high-protein diet with those of a high-carbohydrate diet, they found that people who ate a high-protein diet burned more than twice as many calories in the hours following their meal as those eating carbs. Even better, researchers in Denmark found that men who substituted protein for 20 percent of the carbs in their diets were able to boost their metabolisms, increasing the number of calories they burned each day by up to 5 percent.

Read more: http://www.menshealth.com/mhlists/abs_diet_foods/Lean_Beef_Pork_Chicken_Turkey.php#ixzz0bNGwBAFG

Salmon, Tuna and Mackerel

Cold water fish

Salmon, Tuna, Sardines

Secret Ingredient: Omega-3 fatty acids

How they work: By altering levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism, determining whether you burn calories or store them as fat.

Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat more quickly than animals with higher leptin levels. The best way to lower your leptin? Eat fish.

Mayo Clinic researchers studying the diets of two African tribes-one of which frequently ate fish and one of which didn’t-found that fish eaters had leptin levels nearly five times lower than the levels found in tribes that primarily ate vegetables.

The good news, if you don’t like fish: Fish-oil supplements may work just as well as the stuff with scales. French researchers found that men who replaced 6 grams of fat in their diets with 6 grams of fish oil were able to boost their metabolisms and lose an average of 2 pounds in just 12 weeks.

Read more: http://www.menshealth.com/mhlists/abs_diet_foods/Salmon_Tuna_Sardines.php#ixzz0bNH2FvGF

 

Observations and Conclusions

If you are trying to find ways to help yourself loss weight, I can’t think of a better way to start than by eating your way to a smaller body.  If you count the percentages beside each of the headings above you’ll see that you can raise your metabolism by at least 40% just by eating.

I’m giving it a shot and I’ll let you know how I’m doing.  Please do the same. – jughandle

Matcha Tea

Matcha Tea has been Acquired

I don’t think I’ll need a razor blade and a hundred dollar bill to consume this Matcha tea, but it looks like a green version of the stuff the “older guys” warned me about.  My first cup of Matcha – Green Tea is ready to be enjoyed as I write this post.  Generally my day starts with a pot of my favorite black tea, Lapsang Souchong  which is a very strong flavor, possibly tainting this review a little.

Matcha Tea Price

Yes, Matcha tea is expensive.  I just paid over $30 for 1 ounce of the good stuff.  I’ll let you know if the cheaper Matcha tea is a better deal when I do the math.  I only used 1/4 heaping tsp in my first 8 oz cup of tea.

Differences in Quality

My research has found at least two (2) different catagories of Matcha Tea with variations on those.

Ceremonial Grade and Culinary Grade matcha are the main Grades determined by the quality of the appearance, processing method and ingredients.

Within these grades inspectors look for, color, quality and texture density of the product.  Next the makeup of the powder is determined; e.g. was it made from stems or leaves or a combination?  Finally the coarseness of the powder is considered, the finer the better.

Once the quality of the product itself is judged, the handling of the product is considered.  Has it been exposed to oxygen for any length of time?  What method was used to grind it and how was it treated prior to processing.

Ceremonial Grade Matcha is the finest and therefore the most expensive grade.  It should not be mixed with anything else but enjoyed on its own.

Culinary Grade had five (5) levels within the grade.  It is a less expensive product making it more affordable to being used daily or mixed with other ingredients.

For a more complete description and explanation of Matcha and its grades, please visit “Epic Matcha” on line.

The Ceremony

As with many of life’s guilty pleasures, half the fun is the ceremony.  The cigar has it’s ceremonial clipping, smelling and lighting.  Wine has the ceremony of viewing the label, smelling the cork, decanting the bottle, “nosing” the wine while swirling the glass and looking for it’s “legs“.  The older guys tell me about a ceremony involving a white powder chopped with a razor blade and snorted with a rolled 100 dollar bill, but I digress.

The Matcha Tea ceremony is no less involved.

 

First Impressions

I think I was expecting a very strong green tea flavor.  You know, something that may be an acquired taste, but that isn’t the case.  I taste a somewhat grassy subtle undertone on the front of my tongue with that familiar green tea full mouth taste.  Reviews say that Matcha tea is naturally sweet. That may be so, but the sweetness isn’t sweet like sugar, it is more like the sweetness of coffee with just a little cream in it.  The flavor I detect is really more the lack of bitterness more than sweet.

Finish Notes

As the Matcha tea cools off, I detect a stronger “grassy” flavor.  I’ve just noticed that even though I used a whisk to mix the tea there is still at least 1/2 of the 1/4 teaspoon on the bottom of my cup undissolved.  Note to self – stir Matcha tea for longer than 15 sec in the future or use the stick blender.  I do notice that unlike some tea that tastes like tea in water, Matcha tea has the full body of a beverage that stands alone and doesn’t taste watered or dissolved in water.

Final Impression

I LIKE it.  I may even love it considering that the health benefits of Matcha tea are said to be equivalent to 170 + cups of regular tea.  I’ll give you more in-put over time, but for now, I’ve stashed my tea in its air tight can and put it in the refrigerator. – Jughandle out

 

Matcha Green Tea – Super Tea?

Matcha is a fine ground, powdered, high quality green tea and not the same as tea powder or green tea powder.  Matcha is also used to flavour and dye foods such as mochi and soba noodles, green tea ice cream and a variety of wagashi.  Blends of matcha are given poetic names called chamei (“tea names”) either by the producing plantation, shop or creator of the blend, or by the grand master of a particular tea tradition. When a blend is named by the grand master of some tea ceremony lineage, it becomes known as the master’s konomi, or favoured blend. – from Wikipedia


Production

Matcha is made from shade-grown tea leaves.  Several weeks before harvest, tea bushes are covered to prevent exposure to direct sunlight.  This slows down growth, turns the leaves a darker shade of green and causes the production of amino acids that make the resulting tea sweeter. Then only the finest tea buds are picked. After harvesting, if the leaves are rolled out before drying as usual, the result will be gyokuro (jade dew) tea. If the leaves are laid out flat to dry, they will crumble somewhat and become known as tencha. Tencha can then be de-veined, de-stemmed, and stone ground to the fine, bright green, talc-like powder which is known as matcha.

It can take up to one hour to grind 1 ounce of matcha.

Note that only ground tencha qualifies as matcha, and other powdered green teas, such as powdered sencha, are known as konacha.

The highest grades of matcha have more intense sweetness and deeper flavour than the standard or coarser grades of tea harvested later in the year.
The most famous matcha-producing regions are Uji in Kyoto, Nishio in Aichi, Shizuoka, and northern Kyushu.

Grades

Matcha is generally expensive compared to other forms of tea, although its price depends on its quality. Grades of matcha are defined by many factors.

  • Location on the tea bush –  Where leaves destined for tencha are picked on the tea bush is vital.  The very top would have developing leaves that are soft and supple. This gives a finer texture to higher grades. More developed leaves are harder, giving lower grades a sandy texture. The better flavor is a result of the plant sending all its nutrients to the growing leaves.
  • Treatment before processing =  Tencha leaves are traditionally dried outside in the shade and are never exposed to direct sunlight.  Modern drying has mostly moved indoors. Quality matcha is vibrantly green also as a result of this treatment.
  • Stone grinding –  Stone grinding is an art form in itself. Without the right equipment and technique, matcha can become “burnt” and suffer degraded quality.
  • Oxidation – Oxidation is also a factor in determining grade. Matcha exposed to oxygen can easily become compromised. Oxidized matcha has a distinctive hay-like smell and a dull brownish green color.

Health Benefits

The health benefits of green tea and matcha are widely acclaimed. Consequently, matcha and green tea can be found in health food products ranging from cereal to energy bars. In 2003, researchers from the University of Colorado found that the concentration of the antioxidant EGCG available from drinking matcha is up to 137 times greater than the amount of EGCG available from other commercially available green teas.  Matcha is said to boost metabolism and not just because of the caffeine which is 1/2 the amount found in coffee.  It is known to also help reduce cholesterol levels when consumed regularly.   The aforementioned health benefits of matcha green tea can largely be attributed to the fact that the whole tea leaf is ingested, as opposed to just the steeped water in the case of ‘bagged’ green teas. This means that it delivers a much higher potency of catechins, chlorophyll, and antioxidants. Matcha contains more antioxidants than blueberries, gojiberries, pomegranates, orange juice, and spinach.

There is evidence from clinical studies that suggests that theanine, when consumed by drinking Japanese green teas, may help to reduce or moderate mental stress responses.

Research has also shown that the EGCGs which are a group of antioxidants called catechins, speed up the metabolism, helping the body burn stored body fat.  Not to mention it significantly delays the onset of cancer as well as reducing the risk of cardiovascular disease. 1  All antioxidants inhibit the aging process by restoring cell tissue and reducing inflammation.

As far as caffeine goes, Green tea contains tannin witch slows the absorption of caffeine into the blood releasing it over the course of 6-8 hours, unlike coffee.

Better to be deprived of food for three days than tea for one – Ancient Chinese Proverb

Matcha tea is now available from the Farm Store here.  Don’t worry, the price through the Farm Store is no higher than any other price from Amazon.com – Jughandle