This Metabolism Boosting Blueberry Smoothie is the perfect way to start your day.  It’s quick, tasty and full of antioxidants that help our metabolism!

Blueberry Metabolism Boosting Smoothie 

When it comes to kitchen cleanup, I’m a minimalist.  I minimally like to do dishes! 🙂  I really don’t like a lot of dishes in the morning! That’s why I start my day with a healthy breakfast smoothie like this delicious

Blueberry Smoothie or this Cherry Almond Smoothie almost every morning!  Not only do I get the nutritional benefits of the antioxidant blueberries, but I have one kitchen appliance to clean! Yippee!

If you like blueberry, then you’ll definitely want to try this Blueberry Lemon Smoothie too!

Things can be hectic in the morning, so whether you’re a busy mom (who doesn’t like a lot of dishes) or just want to eat healthy and clean, starting your day with a breakfast smoothie is the optimal way to  keep your metabolism running smoothly.

Breakfast smoothies are so satisfying and filling, plus you can take them on the go!  I consider a smoothie an essential part of my morning because:

Dieting is the worst. It’s not because we have to eat more salads and vegetables, but because we have to stop eating dessert. But, what if I told you that you could still get in shape by eating dessert?

Now that I have your full attention, there is one dessert that actually can speed up your metabolism and satisfy your sweet tooth at the same time. Can you guess what it is? Here’s a hint: It has chocolate in it!

Choco-Cinnamon Pudding is a tasty treat that is jammed packed with health benefits. It calls for wholesome ingredients that are good for you and your metabolism, and it doesn’t take very long to make.

Ingredients:

1/4 cup cornstarch

2 tbsp sugar

3 tablespoons unsweetened cocoa

1 teaspoon cinnamon

1 ounce dark chocolate, cut into small pieces

2-1/2 cups fat-free milk

Combine all the ingredients except for the milk into a saucepan over medium heat. Stir until the mixture comes to a boil and add the milk gradually as you stir. Boil for one minute and continue to stir, then remove it from the heat, let it cool and refrigerate it before eating.

To make this recipe even healthier, swap out the fat-free milk for some almond milk and substitute the sugar for raw honey or organic maple syrup. We also recommend topping this tasty treat with fresh fruits like blueberries and strawberries!

While “a moment on the lips,” is well-known for meaning “forever on the hips,” did you know it can mean forever damaging your metabolism too?

It was previously thought that weight gain and weight loss were governed solely by the laws of thermodynamics (aka calories in vs. calories out.) Emerging research seems to point otherwise; not all calories are created equal. The same 100 calories that you take in guzzling a can of soda is a lot different inside the body than the 100 calories in your broccoli. Here are six foods that cost more than just their calorie load in ways of weight gain.

Soda

One of the main reasons soda gets a bad rap is because it’s sweetened with a little something known as high fructose corn syrup (HFCS). HFCS, a sweetener found in many of America’s highly processed foods and soft drinks, is as damaging as it is cheap. It has been argued that Fructose consumed in the same quantities as other sugar has more damaging effects on the metabolism (making it an even more sinister commodity).  A study published in the American Journal of Clinical Nutrition further explained the link between HFCS and obesity. HFCS may lead to obesity because of its negative effects on the metabolism. In fact, consuming high fructose corn syrup can cause something called “metabolic syndrome,” which is basically a group of risk factors for diabetes, heart disease and stroke. Therefore, drinking a glass of soda can directly hurt your metabolism.

Margarine

Fortunately most sources of trans fat are off the market, but they can still be found in stick margarine and baked goods. The trans fats in the margarine can wreak havoc on your metabolism because they can lead to insulin resistance (which is when the body can’t use insulin effectively). Insulin is a hormone used in fat and carbohydrate metabolism, and insulin resistance results in slower metabolism and weight gain, especially around the abdomen, as it causes our bodies to store fat more easily.

White Bread

White bread and other simple carbohydrates are easily broken down by the body because the fiber (which slows digestion) has been removed during processing. The body does not have to burn any extra calories to try to break down these easy-to-digest-foods, leaving your metabolism operating at a slower level. Foods that are high in fiber like whole wheat bread ramp up your metabolism due to the extra work required to try and break down the indigestible fiber.

Farmed Beef (vs. Grass-Fed)

Conventionally farmed beef can hurt our metabolisms. Conventionally farmed beef has more antibiotics than grass-fed beef. For years, we were unaware what deleterious effects the antibiotics would have on our health. One study published in Front Public Health explained the harm antibiotics have on the good bacteria in the gut of consumers. This change in bacteria in the gut is correlated with an increase in weight gain, as it changes and negatively affects the way we process food. Simply stated, consuming antibiotics from meat can make us gain weight. Our recommendation is to choose grass-fed meat as much as possible.

Conventional (non-organic) apples

Organic fruits are more expensive for more reasons than one. One study published in the Journal of Medical Toxicology showed the toxic effects of pesticides from fruits and vegetables actually caused metabolic changes (by increasing the rate at which fat cells were made) in mice, causing them to gain weight. This means the mice were eating “healthy” fruits and vegetables in the same quantities as the organic control group and were STILL gaining weight. This illustrates the metabolic changes in the mice directly from the pesticides. To limit exposure to pesticides, when it comes to the “Dirty Dozen,” (the fruits and vegetables which are most likely to soak up pesticides and bad bacteria) buy organic. To further limit pesticide exposure be sure to wash all fruits and vegetables well after purchase.

Canola/Vegetable oil

Although previously touted as a health food, canola oil is actually quite the opposite. That’s because it’s a major source of omega-6 fatty acids, which may lead to a slower metabolism.  Whereby the American diet used to be balanced in both omega-6 and omega-3 fatty acids, a push towards higher processing has left our country filled with vegetable oils and hydrogenated fats (high sources of Omega-6), which are pro-inflammatory, and the consumption of these are correlated with obesity. A review published in the journal Nutrients explained that “A high omega-6 fatty acid intake and a high omega-6/omega-3 ratio are associated with weight gain in both animal and human studies, whereas a high omega-3 fatty acid intake decreases the risk for weight gain.” The review further explains that omega-6 fatty acids promote insulin resistance (where our body turns too much of our carbohydrates into fat) and leptin resistance (leptin is the hormone which tells us when we are full; if we are resistant, we never feel full). To limit omega-6s in your diet, switch canola oil out for olive oil.

When you take a look the ingredients that rev up your metabolism, a few stand out. Namely, fiber (particularly from “real” foods like fruits and veggies) and iodine-rich options like seaweed. For every metabolic superhero, though, there’s an alternative eat out there that works the opposite way, sabotaging your body’s calorie-burning prowess.

“The two things that are predominantly in control of your metabolism are your endocrine system and your hormone balance,” says Jillian Michaels, creator of the My Fitness app and former trainer on The Biggest Loser. Thus, when you chow down on something that disturbs these things, your metabolism gets thrown for a loop, too.

You may have already guessed some of the nutritional villains that Michaels names as the worst for your metabolism—cough, sugar, cough—but below you’ll get the full scoop from the celeb coach herself, with a bit of added insight from nutrition experts.

1. Sugar

Not-so-shockingly, Michaels names sugar as one of the greatest culprits of a sluggish metabolism. Why? After savoring a dessert, she explains, your blood sugar spikes. This causes your cortisol and insulin hormone levels to increase, in an effort to level things out—and it can eventually lead to metabolic disruption if left unchecked long-term. “Hormones work in a symphony, and there are tons of them,” explains Michaels. “So ultimately, when we’re looking at metabolism, we want to make sure that we have the right hormones working for us, instead of against us.”

According to Chicago-based dietician Amanda Lemein, MS, RD, LDN, the lack of fiber in sugary snacks is yet another factor that makes them a total no-go for a solid metabolism. “Things that we think of as sugar—like cookies, cake, pancakes, whatever—are broken down by our our bodies really, really quickly,” she says. Fiber-rich foods, however, are digested slowly—your body fights hard to break them down, kickstarting your metabolism in the process.

2. Processed grains

Next on Michaels’ hit list: refined grains like white rice, highly processed breads, and white pasta. These have a similar affect on your body as sugar, breaking down quickly and causing insulin to skyrocket. And that’s not all, says Josh Axe, DNM, CNS, DC. “When consumed in excess, refined grains can provide you with high levels of certain compounds that may hurt your metabolism, including gluten, lots of starch, and phytic acid,” explains Axe, founder of Ancient Nutrition and DrAxe.com. “Many packaged grain products also contain lots of added sugar, salt, synthetic preservatives, and are ‘fortified’ with synthetic vitamins and minerals that can be hard to metabolize properly.” Moral of the story: Stick with whole, unprocessed grains when you get a carb craving.

3. Processed Soy

Hold the vegan chicken tenders? “Soy is very toxic [to your thyroid],” Michaels claims. To be clear, scientists haven’t come to a consensus on this, but some studies do indicate that excessive soy consumption may negatively impact your thyroid—the gland in your neck responsible for regulating your body’s metabolic operations. (Especially if your iodine levels are low or you’ve already got some form of thyroid disfunction.) And to make matters worse, conventionally grown soy is also often treated with pesticides, which are also linked to thyroid issues. “The only time you should do soy is if it’s organic and fermented,” says Michaels. (Or you could always just turn to a soy-free Beyond Burger for your plant-based protein fix…)

Want to turn your body’s fat-burning potential up a notch? Check out these five ways to wake up and up the calorie burn.

Exercise. That dawn workout doesn’t just put a pep in your step; exercising in the morning also helps boost your metabolism, more than exercising at other times of the day. Studies have shown that people who exercised in the morning burn more calories than those who exercise at other times of the day, so lace up your sneaks and greet the sun for an added calorie burn.

Add intensity. Good news for the time-strapped: a recent study found that a simple intense 2.5-minute burst of exercise can lead to an increased afterburn all day — up to 200 calories worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises that will help you burn extra calories fast. Read more at FitSugar.com:

Don’t delay breakfast. Don’t skip breakfast just because your day is hectic; eating in the morning helps keep your body at its metabolism-boosting best. Eat a filling breakfast soon after you wake up so your body will be ready to burn energy; try these make-ahead healthy breakfast ideas for grab-and-go mornings.

Muscle up. Overdoing it over the holiday may have still you upping your cardio, but don’t forget to add strength-training to your routine as well to build more calorie-burning muscle. Start your day off with this 10-minute muscle-building workout to increase your metabolism and look your best this holiday.

Midmorning snack. Snacking is a good strategy for maintaining weight, but make sure you choose ones that are filling and healthy. Choose ones that have fat-burning properties for an extra boost for your metabolism. Winter foods like pear and cinnamon are a tasty way to burn fat; check out more metabolism-boosting foods here!

This article originally appeared on fitsugar.com