END OF THE YEAR SALE: DALE'S RAW FOODS

The only protein bars I'll eat!  Why?  They're raw, non-gmo, vegan & 100% natural!  This is a great time to stock up!  

Click on the picture below for your special savings!  

Day 1 of my 30 Videos in 30 Days: Total Body Workout (15-20 min workout)

No time for the gym, no problem!  Try this 15-20 mins total body workout to squeeze in some sort of movement everyday!

Cheap Sources of Protein for the Budget Conscious

Looking for the best source of high-protein foods? The choices are easy—lean red meat, poultry, fish and organic soy are among your best bets. Throw cost consideration into the mix, however, and suddenly things become less obvious. In these tough economic times, a thick cut of filet mignon is not an everyday option for most people. You just need to find less expensive protein sources to include as a regular part of your diet. I've put together a list of protein-packed sources that won't put you in the poor house. 

EGGS

Loaded with high-quality protein and cheap, eggs certainly deserve mentioning. Just one egg provides 6 grams of protein (11% of the daily value). The composition of vital amino acids, branched chain amino acids and glutamic acid make egg protein the ultimate source for helping your muscles recover after a workout. Cost: For less than $2.00 you can get a dozen eggs, which will give you a whopping 72 grams of protein--now that's a deal. And for about a buck and a half more you can go organic for an even healthier protein option. Value: 36 grams/dollar

CANNED TUNA

If you still want your meat, (and its high protein content) but can't afford the stuff behind the seafood or meat counter, here's your best option. A single, five-ounce can of tuna yields almost 30 grams of protein. However, studies have shown that mercury found in tuna can be harmful to your health. According to the FDA you can safely eat 5.6 ounces of Albacore tuna per week and 16.4 ounces of light tuna. Cost: Tuna is definitely among the cheapest of all lean protein sources. If you don't mind the chunk light (aka dark meat) you can get it for under $1.00 a can. Upgrade to the higher quality solid white tuna and you're looking at about $1.50. Whichever you choose, you'll be sure to get to your daily amount of protein. Value: 30 grams/dollar

PEANUT BUTTER

According to the peanut institute, the peanut contains more plant protein than any other legume or nut. It may not match the amount of protein in a giant turkey leg, but at eight grams per serving it provides an economical way for those on a shoestring budget to get their fill. Cost: On average, an 18-oz. jar of peanut butter will set you back about $3.00. For an extra $2.00, consider almond butter. It has a higher-quality protein than peanut butter and is less allergenic. Value: 38 grams/dollar

WHEY

Perhaps the most cost-effective method to increase protein in your diet, whey provides the body with the ideal amino acid profile for muscle building, strength and recovery. Because whey is also fast digesting, it's well suited as a post-workout nutrition source when your body needs a quick fix of protein. However, because whey protein is isolated from whey, it contains lactose--the natural sugar found in dairy products. If you are lactose intolerant, your body will likely be unable to metabolize the lactose and show signs of allergies. Cost: For the average price of $30, you can get a 2-lb. container of 100% whey protein powder. It doesn't get much cheaper than that for one of the purest protein sources available. Value: 23 grams/dollar

BEANS

Everyone knows beans are typically low in cost and high in nutritious fiber, but they're also loaded with protein. Depending on the type of bean, protein amounts range from about 15 to 25 grams per cup. So chose the ones you like and go to town. One pitfall, if you've ever seen the movie Blazing Saddles, or have been in a poorly ventilated room with a bunch of guys after a barbecue, you know the potent effect beans can have on the digestive system. Cost: Super cheap. A can of protein-rich, black beans for example goes for about a buck in most supermarkets. Add another buck if you want to go organic. Value: 26 grams/dollar

PLAIN GREEK YOGURT

With twice as much protein as regular yogurt, this European version is the smarter choice. While one eight-ounce cup of plain, low-fat yogurt will get you 11 grams of protein, the same size Greek yogurt will give you about 20 grams of protein. Plus it's richer, fattier (the good fat), more nutritious and lower in sugar. Cost: Going Greek with your yogurt is going to cost you more than regular yogurt, but for an average of $2.00 for a single six-ounce serving it's still a great deal and deserving of a spot on this list. Value: 7.5 grams/dollar

TEMPEH (ORGANIC ONLY)

Tempeh is the most nutritious of all soy products. Just 4 ounces of this fermented food provides 41% of the daily value for protein and only 3.7 grams of saturated fat. As an added advantage, the soy protein in tempeh tends to lower cholesterol levels and reduce the risk of prostate cancer. Cost: At about $3.50 per serving it's a bit higher-priced than the other items on our list, but still a great value for a superior source of high quality protein. Value: 6 grams/dollar

Healthy Snack Ideas

BY: JEANNIE MARSHALL

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Coaching, Facebook, Website

1. Nut Butter Apple: For a little energy and a surprisingly filling snack, spread 2 tsp natural almond, peanut or cashew butter on a sliced small apple or pear. Equals 1 purple, 1 tsp

2. Fancy Oats:  Curb your sweet tooth with a filling snack – steel cut oats topped with unsweetened shredded coconut, stevia for added sweetness. Equals 1 yellow, 1 orange

3. The Greek Berry: For those missing their fruit-filled yogurt, add blueberries to Greek yogurt, stevia for added sweetness. For a cooler treat, freeze the berries first for one hour before adding to your yogurt. Equals 1 red, 1 purple

4. Egg Sandwich: For those run out the door in the morning, place two hard-boiled eggs, halved and on a piece of whole wheat toast, folded in half. Equals 1 red, 1 yellow

5. Coffee Crush: This is my coffee coolatta replacement. Blend one cup of iced coffee with one scoop of chocolate Shakeology. Equals 1 red

6. Almond Butter Waffle: Here’s another quick snack that keeps you full. Spread 2 tsp almond butter on a whole grain waffle (Kashi waffles are my fave and very easy to find.) Equals 1 yellow, 2 tsp

7.  Simple Egg Scramble: In just 4 minutes, you can have a well-balanced snack. Heat 1 tsp coconut oil in a frying pan, add in mixed frozen vegetables, and crack two eggs on top of them. Mix with a spatula until eggs are cooked through. Equals 1 green, 1 red, 1 tsp

8. Pineapple & Cottage Cheese: A unique combination that is sweet and tasty. Mix sliced pineapple with 2% cottage cheese for a light and healthy snack. Equals 1 red,  1 purple

9. Banana Creamiscle: Blend one half of a banana with unsweetened almond or coconut milk, a little stevia if you need it sweeter. Put the mixture in the freezer for an hour prior to chill, and then enjoy…yummy! Equals 1 purple, 1 yellow

10. Tuna, Hot Sauce & Mustard: The hot sauce kills all of that over-fishy taste, and you are left with a high protein snack that will make your coworkers ask what you’re eating. Drain one can of tuna fish and top with hot sauce & mustard to taste. Equals 1 red

11. Healthier Egg McMuffin: Can’t imagine not enjoying your McMuffin every morning? While you may not be able to enjoy McDonald’s version, you definitely can have this one as a snack or get creative and make it a meal by adding a lean protein to the sandwich. Fry one whole egg in one tsp coconut oil and place on half of a whole grain English muffin. Equals one-half red, 1 yellow,1 tsp

12. Kale Chips: Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle withyour favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals 1 green, 1 tsp

13. Beef or Turkey Jerky: An easy-to-carry high protein snack. When choosing a jerky, make sure to look at the ingredients list and choose one that does not contain monosodium glutamate (msg) or sodium nitrates. Just be careful with jerky as lots are extremely high in sodium. Equals 1 red

14. Mixed Nuts: Nuts are a great source of healthy fats, and they travel well. What I like to do is buy a bag of almonds, walnuts, cashews, peanuts, pecans, pistachios, and mix them together on my own. Remember, unsalted nuts are best! Equals 1 blue

15.  Banana and Nut Butter on Toast: A favorite from my childhood, spread 1 tsp of peanut butter (or any other nut butter--just make sure it's natural) on whole wheat toast and top with a half of a banana, sliced. Equals 1 yellow, 1 purple, 1 tsp

16. Almond Butter Strawberry Sandwich: No jam, no worries. Spread 1 tsp of almond butter on half a piece of whole grain bread, layer with strawberry slices and fold in half. Equals 1 yellow, 1 purple, 1 tsp

17. Baked Apple: Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400°  for 15 minutes or until the apple becomes slighty tender. Equals 1 purple

18. Red Pepper with Goat Cheese: This is super yummy if you enjoy goat cheese, which I happen to love.  Take raw, fresh red pepper slices and top with crumpled goat cheese. Equals 1 green, 1 blue

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Get Creative

I hope this list of 21 Day Fix-approved snacks has given you some ideas as to what you will be able to eat between meals. The key is be a little creative when you’re eating healthy and make things that are not only good for you, but taste good, too. You can even continue to use these healthy snack ideas long after you’re finished the 21 Day Fix to keep living a healthier lifestyle.

The Fix is a whole foods diet that cuts out the nasty stuff, including processed sugar, white flour, and salt. However, this just proves you can still have foods that are full of flavor and contain the nutrients your body needs for optimal health.

Thanks for reading!!

Homemade Healthy Protein Bar Recipes

Shakeology Breakfast Bars

These chocolatey, fiber-rich, vegan-friendly bars will help keep you satiated until lunchtime.

Total Time: 10 min.
Prep Time: 10 min.
Cook Time: None
Yield: 12 servings, 1 bar each

Ingredients:
4 scoops Chocolate Vegan Shakeology
2 cups quick-cooking old-fashioned oats
½ cup unsweetened grated coconut
¼ cup chopped raw walnuts
¼ cup raisins
1 cup unsweetened almond milk
½ cup all-natural smooth peanut butter

Preparation:
1. Combine Shakeology, oats, coconut, walnuts, and raisins in a large mixing bowl; mix well.
2. Add almond milk and peanut butter to mixture; mix well with clean hands.
3. Press mixture into 8x8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 12 bars.

Nutritional Information (per serving): 

Calories: 224

Fat: 12 g

Saturated Fat: 4 g

Cholesterol: 0 mg

Sodium: 152 mg

Carbohydrate: 21 g

Fiber: 5 g

Sugar: 6 g

Protein: 10 g

Shakeology Sunshine Bars

Chocolate, honey, and bananas blend together to create this delicious snack.

Total Time: 3 hrs., 10 min.
Prep Time: 10 min.
Cook Time: None
Yield: 10 bars

Ingredients:
2 scoops Chocolate Shakeology
1 cup egg white powder
2 cups old-fashioned rolled oats
2 Tbsp. wheat germ
2 Tbsp. flax seed
1 tsp. ground cinnamon
½ cup unsweetened almond milk
¼ cup raw honey
¼ cup all-natural almond butter
2 ripe medium bananas, mashed
Nonstick cooking spray

Preparation:
1. Combine Shakeology, egg white powder, oats, wheat germ, flax seed, and cinnamon in a large bowl; mix well.
2. Add almond milk, honey, almond butter, and bananas; mix well with a spatula or clean hands.
1. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 3 hours.
3. Cut into 12 bars.

Nutritional Information (per serving):

Calories: 182

Fat: 5 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 107 mg

Carbohydrate: 25 g

Fiber: 4 g

Sugar: 10 g

Protein: 12 g

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The Importance of Body Image Happiness…!

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Dove asked mothers and daughters to write down what they liked and disliked about their bodies.  The similarities between the two lists were both eye-opening and shocking.  Who knew that all this is ingrained in our children?

Many women have a negative body image.  In some ways it seems like it just goes with the territory of being a woman.  We are always criticizing ourselves and picking out our flaws, instead of celebrating the things we love about ourselves.  The big problem with this behavior is that we are passing it all down to our children.  Without us even realizing it, our children are taking the same negative views of their own bodies that we have of ours.  This is an important lesson in learning to love ourselves, so that we can begin to foster a positive self image in our children, as opposed to teaching them at such an early age to only focus on imperfections.  Thanks, Dove, for helping to spread this important lesson!

About:  This video was originally seen on the dove United States YouTube channel.   The purpose of this channel is to encourage positive self-esteem in women.  Dove has wonderful products for both men and women, including shampoo, deodorant and soaps.

Natural Energy Drink Recipes

The Fire Hydrant (left) - 3-4 8oz glasses throughout the day

filtered water
1 slice lemon
1 pinch cayenne pepper

Other than getting 7-8 hours of sleep a night, staying hydrated is the most important thing you can do to help keep your body functioning at optimum levels. So this drink is just water with a squeezed lemon slice and a pinch of cayenne pepper. The lemon not only tastes good, but is also super alkaline* which helps your body maintain a healthy pH level. The cayenne pepper helps raise energy levels naturally and provides protection for your heart by helping to maintain proper cardiovascular movement throughout the body. Combining this with 4-5 glasses of regular water will bring you up to your recommended 8 glasses of water per day!

*For an explanation of lemons' miraculous transition from acidic outside of the body, to alkaline once ingested, visit this link: http://phbalance.wikispaces.com/Lemons+Alkaline%3F

The Quick Fix (center) - as needed, during the day
(I don't recommend drinking it at night as it might keep you up)

hot water
1 1/2 - 2 tsp honey (to taste)
1 inch of fresh ginger root
1/4 tsp ground cardamom
1/4 tsp tumeric

Cut off two thin slices of ginger and place in your cup or mug.
Use a garlic press to juice the remaining ginger into your mug.
Add both spices and fill your mug with hot water and stir.

This is the closest thing I found to a non-caffeine/refined sugar pick me up! And I find it pretty delicious. Ginger speeds up metabolism and increases circulation. It also aids in the digestive process which can help stave off the post lunch coma that contributes to the afternoon slump. Turmeric, a cousin of ginger, also helps speed things up in the body, including energy levels! And Cardamom has long been valued medicinally for its ability to increase circulation and improve energy. Honey is mother nature's equivalent of an energy shot and is one of the best kinds of sugars for your body.

The Heavy Lifter (right) - 1 glass in the morning

1 ripe banana
1/4 cup raw almonds or 2 tbsp almond butter
1 scoop of Shakeology (your choice of flavor)
2 washed kale leaves or handful of baby kale/power greens
1/2 cup plain yogurt
1 tbsp ground flax seeds
1 cup unsweetened coconut or almond milk

*According to Dr. Oz, sixty percent of women don't get enough protein in their diets and that is often the number one reason for fatigue! (http://www.doctoroz.com/media/print/11196) A morning protein shake is a really easy and delicious way to make sure that you're starting the day off well fueled. Pair this with a piece of whole grain toast or my favorite fiber cakes (recipe here) and you have everything you need to give you a solid energy foundation for the day.

The next steps are energy booster tips that I find, when done along with the drinks, help me keep on keeping on all day long!

Replacing My Mirror, Learning to Love Myself

Replacing My Mirror, Learning to Love Myself

They say hindsight is 20/20 and I can understand why.  At the time, you're too emotionally involved to be objective.  I mention this as I look back over old pictures of my own personal fitness journey as I'm about to start the 21 Day Fix Challenge Pack with a group of my other friends & fellow Beachbody coaches. 

As I look back at old pictures pictures of me and my family, what I found myself saying to myself was, "Wow, I actually look really good back then!" But what's funny is at that time I remember being so judgmental about how I looked, always knit picking over areas of my body that I felt needed improvement.  And while to a certain degree in our society that's a fairly common issues amongst most women.  The sad thing was as I reflect on that time period compared to just a year ago, I actually had a pretty healthy body image of myself.  Well let me take that back, what I realized was there was a change that occurred, there was a change in how I saw myself and it really started when I decided to "prove myself" and enter my first bikini competition, and try to win that trophy, like that would actually give me any REAL validation!!  I mean, yes the journey was awesome and I've learned so much about myself but I also paid an incredible price for that trophy, for that title and that's why I wanted to write & share this story. 

So right before I started my journey to become a bikini competitor I went on vacation with my husband.  It was just us, and we had a blast!  Being in Hawaii meant being at the beach, being outside, and pretty much living in your bikini!  I look back at those pictures today, and think there was absolutely nothing wrong with my body, but then I hired my first so-called "coach" who I ended firing shortly after hiring, but some of the things he said stuck with me all through that year as I went from one competition to the next.  

I remember him saying, "Yeah, we got a lot of work to do if you want to get on stage. You definitely have a lot to lose before you'll be ready." 

Me in Hawaii, 2011 when I decided to start to compete

A great website & blog I read is Coach, Scott Abel.  

He wrote a great article about the fitness industry

Recognizing Low Levels of Coaching in the Fitness Industry

So after speaking with this coach, I went from being "I'm in pretty good shape," to "Oh I must be a fat pig."  So I started with my first show in March 2012, where I placed 5th, but then I wanted more.  I wanted to get a better place standing, I wanted to improve my body more & more.  The problem was that I soon found that even though I kept getting better, and improving in placements at shows, and eventually competed Nationally, in my eyes, I wasn't good enough, my body wasn't tight enough.  The one thing I thought would help my body image and self-esteem actually became the thing that made my body image and my self esteem worse!!!  I just figured that I just needed to continue on my journey competing, that eventually I'd find the validation I needed. I was about to quit it all, cause I just wasn't happy, but I also had this goal, this dream, and since I'm as stubborn as hell and hate quitting, I decided I'd do ONE MORE SHOW!!!  Amazingly enough that last show I won in 3 categories and won my Pro Card with the WBFF.  After that show, I was on the high from winning and being in the best shape of my life.  I felt more in balance, since I had a wonderful support team and friend who helped coach me & told me I could compete in a healthier way than I had in the past.  I was in the best shape I've ever been in my entire life and I was so proud that accomplished my goal, and for a brief moment I was extremely happy!!  I was happy with the way I looked, the way I felt; I felt that I had conquered those demons of body image with this win.  But after the high of the win went away, and life as usual set back in--no more show prep, no more excitement from people congratulating me, nobody cared anymore, and why should they!!  

My first show (Left), My winning Pro Card Show w/ WBFF (Right)

This is where things get a little crazy.  I thought there would be a way for me to keep my show body conditioning all the time, but it's just not that healthy for you to be that low in body fat for too long of time, and it's just not realistic.  After the show was done, I went back to my healthy eating, but I soon realized that things that I used to not really crave or really want; I wanted more and more since I had been on such a strict diet for so long (basically dieting from one show to the next for 11 months).  I started to want more and more junk food, sweets, candy (something that wasn't a big deal to me before--i.e. Hawaii times & before), but because I had condition my mind to see those things as being bad, and not allowing even a little bit; I started to get a really unhealthy focus on food, which then turned to a REALLY unhealthy relationship with food that I would literally hide my "treats" all over the house and then later when everybody went to bed or when nobody was at home, I would eat them in private, like it was some secret!!!  I never really had gained a whole lot of weight of course, but I gained more weight than I started out being before I decided to enter my first competition.  I knew it wasn't right, but I didn't know what the heck to do about it.  I tried to stop, but I couldn't--it was literally like I was addicted!!  

Then one night, in the middle of the night, I woke up hungry,  I couldn't sleep, so I went to the closet where I hide my treats, and ate all by myself at 2 o'clock in the morning.  Then the unthinkable happened, my husband woke up, wondered where I was and found me with my hand in a bag of candy sitting on the closet floor.  He just looked at me in disbelief, and I think I was in a daze because I didn't even react, I just said,  "oh hi honey! I'm just eating."  He took the bag from me and told me I should go back to bed and that's what I did.  From that was a moment on, I realized I needed to do something about this, or I could see an even unhealthier problem develop--regardless I was developing an eating disorder & I knew I was not in a healthy mindset.   So, I started to read & research as much as I could and found some incredible resources which really helped me, some which I've shared links to at the bottom of this article.  

So over year has gone by since I've won,  and since all of the above happened.  My metabolism has adjusted to be pretty normal now.  I've gone through so much with this whole situation and I'm not saying that I regret a single day of contest prep. I'm not saying that I regret a single thing that has happened because I've actually come full circle from these experiences.  Because NOW that I've had a chance to look back at all the contest pictures of myself,  I realize that it's been the mirror that I choose to see my body through, not the reality of what my body is.  

It's taken me about two years now to come full circle, but it's a good thing. I've realized that not only am I beautiful,  but I'm healthy, I'm strong and that I should love my body as I am. I want to be a healthy example to my daughter especially, as well as for my son.   I don't want my daughter to be obsessed with the way she looks.  I want her to be happy with her body image, and see she's beautiful, not for what's on the outside, but more for what's on the inside. 

So as I start this 21 day challenge with my friends on Monday, February 17th, 2014, it's like a renewal for me.  It's not about getting thinner, it's not about losing weight, it's about being healthy again and supporting my friends in their quest for health too.  This challenge is about taking control of who I am, my body image and loving me for where I am today!!!  

So as you read this and reflect on what I've shared, I want you to realize that perspective is a powerful thing and if you're doing this journey with me reflect every single day.  Journal, take pictures because you may be very judgmental of yourself today, but as you progress and you look back you'll see you've always been beautiful, but we have trained our eyes to see the negatives.  So can you promise me if you are following me on this journey, that everyday, you'll look at the positives of who you are? Learn from every experience, and don't judge yourself by the outside shell.  YOU ARE BEAUTIFUL for what you do, for the people you love, for the people you care for, for the people you inspire, for the lives you touch.  You may not realize the impact you make on people's lives, but you do in so many more important ways that has NOTHING to do with the size you wear!!  

May my story strengthen you and empower you to see your own beauty & strength you possess within.

Thank you for hearing my story, and if this has touched you...please share it. 

From my uncensored heart,

Jeannie

WEBSITE: http://www.anywherefitnesspt.com
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SHAKEOLOGY: http://shakeology.com/anywherefitnesspt
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Me today

MORE RESOURCES: 

METABOLIC DAMAGE BY Dr. Norton
FITNESS MAGAZINES & EATING DISORDERS
FOOD ISSUES
BODY IMAGE

What does a WBFF Bikini Pro & Personal Trainer Eat? What's in my frig? Take A Look!

What does a WBFF Bikini Pro & Personal Trainer Eat?  What's in my frig?  Take A Look!  

The Story I Was Afraid to Share...

The Story I Was Afraid to Share...

Do you know why I got into fitness & personal training?  I'll give you a very private look into why....

I was the chubby kid that people made fun of. I didn't have many friends, and I lacked any sort of confidence, even though many people would see it differently.  I was great at pretending that I didn't care what people thought of me when they teased me, but I was dying a little bit inside with every word.  

Always the "pleaser" to try to "fit in" to try to get people to like me, which only seemed to leave me hurt & broken.  Even my mother, who I love, was hard on me as I grew up, telling me I was fat, ugly, stupid and never good enough, so I never felt that I was "good enough" for most of my life.  I was always looking for acceptance, looking outwardly for fulfillment, but it never came.  I tried to find love in all the wrong ways, looking for ways to make me feel like I was worthy, but it never came.  

But as I developed my love for health & fitness, it was my release, it was my salvation, it was my freedom from those feelings, and it made me stronger physically, emotionally, and mentally.  I realized I shouldn't look outwards, but I should look inwards and see WHY I felt the way I did about myself.  

When I started to train at the gym I didn't look to anyone else for acceptance; I was competing against myself when I worked out.  As I started to gain strength with my body, I started to gain strength with my mind.  I realized it was something that no one could take away from me, that this was for me.  You see, I was always giving to so many others, I was running on empty most of the time, and this was my way to refuel me.  

Becoming healthy and making fitness a lifestyle, made me more independent, gave me more confidence, more self-worth, a more healthier body image.  But the most important lesson it taught me was to bring balance into my life & to realize I was good enough the whole time.

I WANT THAT FOR YOU TOO...

I want YOU to feel self-confident. I want YOU to feel you healthy & strong.  I want YOU to be a healthy role model for your family.  I want YOU to know YOU ARE GOOD ENOUGH.  I want YOU to have a healthy body image.  You CAN be in amazing shape. You CAN feel like you're WORTH it.  You CAN gain your independence.  I want YOU to know it's within YOU this whole time; you just have to unlock that door & I want to help you get there.  

Start your journey with me....Click here

From my heart out to the world,
Jeannie
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This song has always made me think of my journey & I thought I'd share....

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6 Ways to Max Your Metabolism

Metabolism

We all know people who eat whatever they want & it doesn't effect their physiques one bit. Some people are just have a fast metabolism (the rate you burn calories), which depends on age, sex and genetics.  However with exercise, proper diet, and a few of these tips, it is possible to speed up your rate too!  Ready?  

The DOS:

Eat Healthy Fats- Research suggests the omega-3s in salmon and other fatty fish help build muscle -- and the more muscle you have, the more calories you burn. Omega-3s may also help reduce fat storage by lowering cortisol levels (scientists have yet to confirm how). Another healthy fat source: Avocados, with it's unique combo of essential fatty acids, monounsaturated fats, and antioxidants helps your metabolism by keeping inflammation in check & blood vessels clear & supple, plus with one avocado's 14 grams of fiber kicks up your calorie burn (delicious too).  

Drink Smart- Your body needs to be hydrated to keep your metabolism burning. Try drinking ice-cold water, your body will warm it up and burn a calorie for each degree it heats it. Don’t feel to bad about that morning coffee. Since caffeine is a stimulant, it’s thought to increase metabolic rate by 5% for two hours after drinking!

Muscle Up- Resistance training hikes your metabolism rate by 15% because it increases muslce, which burns nine times more calories than fat. Interval training, (ex. three minutes of intense cycling followed by a minute on easy peddling) is a great metabolism booster too!

The DON'Ts:

Skip Sleep- Got work coming out of your ears? Shift your schedule so you go to bed at 10pm but get up earlier. This will help break the habit of eating metabolism slowing junk food while you work late. Beware of burning the midnight oil. Accourding to new research, just one night of skipped or disrupted sleep slows calorie burn by 5-20% the next day.

Crash Diet- Restrictive diets throw your body into starvation mode, making it hang onto every calorie. Your metabolic rate is highest in the morning, research shows that eating a healthy, good-sized breakfast will boost metabolism 10% for the rest of the day. You could try some scrambled eggs with rye bread or plain greek yogurt and berries!

Ditch Carbs- Carbs produce the glucose your cells need to function properly, so instead of cutting them out completely, eat good carbs like oats, wheat bran, sweet potatoes, winter squashes, brown rice, beans, apples, grapefruit, berries. 

Extra tip: Spicy food can also be good as it increases your heart rate, and is thought to boost metabolic rate by up to 50% for three hours afterward.