By Alina Petre
Certain foods can increase your metabolism.
The higher your metabolism, the more calories you burn and the easier it is to maintain your weight or get rid of unwanted body fat.
This article lists 12 foods that rev up your metabolism and help you lose weight.
1. Protein-Rich Foods
Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts and seeds, could help increase your metabolism for a few hours.
They do so by requiring your body to use more energy to digest them.
This is known as the thermic effect of food (TEF). The TEF refers to the number of calories needed by your body to digest, absorb and process the nutrients in your meals.
Research shows that protein-rich foods increase TEF the most. For example, they increase your metabolic rate by 15–30 percent, compared to 5–10 percent for carbs and 0–3 percent for fats (1).
Bottom Line: Protein-rich foods can help boost your metabolism, maintain muscle mass and prevent you from overeating.
2. Iron, Zinc and Selenium-Rich Foods
Iron, zinc and selenium each play different but equally important roles in the proper function of your body.
However, they do have one thing in common: all three are required for the proper function of your thyroid gland, which regulates your metabolism (12).
To help your thyroid function to the best of its ability, include zinc, selenium and iron-rich foods like meat, seafood, legumes, nuts and seeds in your daily menu.
Bottom Line: Foods rich in iron, zinc and selenium promote the proper function of your thyroid, which helps maintain a healthy metabolism.
3. Chili Peppers
In fact, a review of 20 research studies reports that capsaicin can help your body burn around 50 extra calories per day (16).
Moreover, capsaicin may have appetite-reducing properties.
Bottom Line: Capsaicin, a compound found in chili peppers, may help slightly increase metabolism and fat oxidation.
In fact, six different studies found that people who consume at least 270 mg of caffeine daily or the equivalent of about three cups of coffee, burn an extra 100 calories per day (26).
Bottom Line: The caffeine found in coffee may help boost the amount of calories and fat your body burns. However, its effects may vary by individual.
Nevertheless, as is the case with coffee, effects may vary from person to person.
Bottom Line: The combination of caffeine and catechins found in tea may help your body burn slightly more calories and fat each day.
6. Legumes and Pulses
Legumes and pulses, such as lentils, peas, chickpeas, beans and peanuts, are particularly high in protein compared to other plant foods.
In one study, humans consuming a legume-rich diet for eight weeks experienced beneficial changes in metabolism and lost 1.5 times more weight than the control group (48).
Legumes are also high in arginine, an amino acid that may increase the amount of carbs and fat your body can burn for energy (49).
Bottom Line: Legumes and pulses are high in protein, fiber and certain amino acids, which are thought to have metabolism-boosting properties.
7. Metabolism-Boosting Spices
Certain spices are thought to have particularly beneficial metabolism-boosting properties.
This hot ginger drink also seems to decrease levels of hunger and enhance feelings of satiety (53).
Grains of paradise, another spice in the ginger family, may have similar effects.
A recent study reported that participants given a 40-mg extract of grains of paradise burned 43 more calories in the following two hours than those given a placebo (54).
That said, researchers also noted that part of the participants were non-responders, so the effects may vary from one person to another.
However, this fat-burning effect may only apply to people unaccustomed to consuming spicy foods (56).
Bottom Line: Ginger, grains of paradise and cayenne pepper may help your body burn more calories or fat. However, effects can vary from one individual to another.
Cacao and cocoa are tasty treats that may also benefit your metabolism.
For instance, studies in mice found that cocoa and cocoa extracts may promote the expression of genes that stimulate the use of fat for energy. This seems especially true in mice fed high-fat or high-calorie diets (57, 58, 59).
Interestingly, one study suggests that cocoa may prevent the action of enzymes necessary to break down fat and carbs during digestion (60).
In doing so, cocoa could theoretically play a role in preventing weight gain by reducing the absorption of some calories (60).
However, human studies examining the effects of cocoa, cacao or cacao products such as dark chocolate are rare. More studies are needed before strong conclusions can be made (61).
If you'd like to give cacao a try, opt for raw versions, as processing tends to reduce the amounts of beneficial compounds (62).
Bottom Line: Cacao may have certain metabolism-boosting properties, especially for those consuming high-calorie, high-fat diets.
9. Apple Cider Vinegar
Apple cider vinegar may increase your metabolism.
Several animal studies have shown vinegar to be particularly helpful in increasing the amount of fat burned for energy.
Apple cider vinegar is often claimed to boost metabolism in humans, but few studies have investigated the matter directly.
One study in humans even showed that participants given four teaspoons (20 ml) of apple cider vinegar ate up to 275 fewer calories over the rest of the day (70).
If you'd like to give apple cider vinegar a try, be careful to limit your daily consumption to two tablespoons (30 ml).
Also, make sure to read this article to reduce the risk of negative side effects.
Bottom Line: More studies are needed to confirm apple cider vinegar's metabolism-boosting properties in humans. That being said, it may aid weight loss in other ways.
10. Coconut Oil
Coconut oil is experiencing a surge in popularity.
Unlike long-chain fats, once MCTs are absorbed, they go directly to the liver to be turned into energy. This makes them less likely to be stored as fat.
Bottom Line: Replacing other fats with a small amount of coconut oil may boost your metabolism and help your body get rid of belly fat.
Drinking enough water is a great way to stay hydrated.
Researchers note that about 40 percent of that increase may come from your body trying to match the water's temperature to its own (82).
Yet, the effects only seem to last for 60–90 minutes after drinking it and may vary from one person to another (83).
Bottom Line: Drinking water may temporarily increase your metabolism. However, effects are temporary and may vary between individuals.
Seaweed is a great source of iodine, a mineral required for the production of thyroid hormones and proper function of your thyroid gland (84).
Thyroid hormones have various functions, one of which is to regulate your metabolic rate (12).
Regularly consuming seaweed can help you meet your iodine needs and keep your metabolism revving at a high rate.
The reference daily intake of iodine for adults is 150 mcg per day. This can be met by consuming several servings of seaweed per week.
Although, some types of seaweed such as kelp are extremely high in iodine and should not be consumed in large amounts.
Fucoxanthin is another compound found in some varieties of seaweed that may help with metabolism.
It's primarily found in brown seaweed varieties and may have anti-obesity effects by increasing the amount of calories you burn (85).
Bottom Line: Certain compounds in seaweed may help prevent your metabolism from slowing down.
13. Anything Else?
Certain foods may help slightly increase your metabolism. Therefore, consuming them regularly may help you lose weight and keep it off in the long term.
However, foods are not the only way to boost your metabolism. Check out this article here for additional ways to help your body burn more calories each day.
Reposted with permission from our media associate Authority Nutrition.
Environmental officials and members of the U.S. Coast Guard are racing to clean up a mysterious oil spill that has spread to 11 miles of Delaware coastline.
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By Dr. Kate Raynes-Goldie
Of all the plastic we've ever produced, only 9% has been recycled. So what happened to all that plastic you've put in the recycling bin over the years?
Triangle of Mistruths<p>The myth created around plastic recycling has been one of simplicity. We look for the familiar triangle arrows, then pop the waste in the recycling bin so it can be reused.</p><p>But the true purpose of those triangles has been misunderstood by the general public ever since their invention in the 1980s.</p><p>These triangles were actually created by the plastics industry and, according to a report provided to them in July 1993, <a href="https://www.npr.org/transcripts/912150085" target="_blank">were creating "unrealistic expectations"</a> about what could be recycled. But they decided to keep using the codes.</p><p>Which is why many people still believe that these triangular symbols (also known as a <a href="https://sustainablepackaging.org/101-resin-identification-codes/" target="_blank" rel="noopener noreferrer">resin identifier code</a> or RIC) means something is recyclable.</p><p>But according to the American Society for Testing and Materials International (ASTM) – which controls the RIC system – the numbered triangles "<a href="https://www.astm.org/Standards/D7611.htm" target="_blank" rel="noopener noreferrer">are not recycle codes</a>." In fact, they weren't created for the general public at all. They were made for the post-consumer plastic industry.</p><p>In other words, the symbols make it easier to sort the different types of plastics, some of which cannot be recycled – <a href="https://www.ecobin.com.au/understand-recycling-codes/" target="_blank" rel="noopener noreferrer">depending on the recycling facility</a>.</p><p>"Unfortunately, just placing your plastic into the recycling bin doesn't mean it will get recycled," says Lara Camilla Pinho. She is an architect and lecturer at the UWA School of Design who is researching novel uses of plastic waste.</p><p>"The recycling system is complicated and often dictated by market demand. Not all plastic is recyclable. We cannot recycle plastic bags or straws for example."</p>
Behind the Scenes<p>So, what makes recycling plastics so difficult?</p><p>"Essentially, there are two types of plastics – thermoplastics and thermosets. While thermoplastics can be re-melted and re-molded, thermosets contain cross-linked polymers that cannot be separated meaning they cannot be recycled," says Lara.</p><p>"Even thermoplastics have a limit to the amount of times we can recycle them, as each time they are recycled they downgrade in quality."</p><p>Even when plastics are recyclable, it is <a href="https://www.theguardian.com/environment/2019/oct/13/war-on-plastic-waste-faces-setback-as-cost-of-recycled-material-soars" target="_blank">often more costly</a> than simply making new plastics.</p>
Sugar, Seaweed and Mushrooms<p>If the conventional recycling system isn't working, what else can we do with all the plastic we've created?</p><p>Lara is looking for ways to add value to recycled plastics such as using it in the design and development of architectural products. She hopes to use these architectural products to help underserved communities that are disproportionately affected by plastic waste.</p><p>In addition to recycling, we also need to find ways to reduce our use of virgin petroleum-based plastics.</p><p>Bioplastic is one such product that has been getting a lot of hype over the last few years. And although they're better than petroleum-based plastics, bioplastics also come with their own <a href="https://phys.org/news/2017-12-truth-bioplastics.html" target="_blank">set of challenges</a>.</p><p>"There are already a lot of bio-based alternatives to plastic, such as bagasse – a byproduct of sugar cane processing," says Lara.</p><p><a href="https://blogs.scientificamerican.com/observations/the-mycelium-revolution-is-upon-us/" target="_blank" rel="noopener noreferrer">Mycelium</a>, a type of fungi we most often associate with mushrooms, are also providing an interesting plastic alternative.</p><p>"In the field of architecture, mycelium is starting to be used as an alternative to plastic insulation, but also as compostable packaging and bricks," says Lara.</p><p>"The bricks take around five days to make and are strong, durable, water resistant and compostable at the end of their use."</p><p><a href="https://www.arup.com/news-and-events/hyfi-reinvents-the-brick" target="_blank" rel="noopener noreferrer">Hy-Fi Tower</a>, created by <a href="http://www.thelivingnewyork.com/living_about.html" target="_blank" rel="noopener noreferrer">The Living</a>, is an example of a building made from these bricks.</p><p>And finally, there's seaweed.</p><p>"[Seaweed is] cheap and can reproduce itself quickly without fertilizers. In architecture, there is use for seaweed as an alternative to plastic insulation but also as cladding," says Lara.</p>
More Money, More Problems<p>While all these alternatives are great, the main cause of our plastic dilemma is not scientific or technological, but economic.</p><p>As long as it remains <a href="https://engineering.mit.edu/engage/ask-an-engineer/why-is-it-cheaper-to-make-new-plastic-bottles-than-to-recycle-old-ones/" target="_blank">cheaper to create new plastics</a> from fossil fuels rather than from bioplastics or from recycling, we're going to be stuck with plastic garbage islands floating in our oceans.</p><p>The true cost to our health and our environment has yet to be included in the equation. But once it is, maybe that is when the real shift will happen.</p>
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- The Recycling Dilemma: Good Plastic, Bad plastic? - EcoWatch ›
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Plain Naturals is making waves in the CBD space with a new product line for retail customers looking for high potency CBD products at industry-low prices.
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The Truth About CBD Product Potency<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDU2ODMyNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyNDc2NTg1N30.OAm3iOTO_pKZLXi7KdJ7n0DGOFMdOmIYuG4ArGooFC4/img.jpg?width=980" id="d657c" class="rm-shortcode" data-rm-shortcode-id="ee016a81b29caa699b9185b64ce345d6" data-rm-shortcode-name="rebelmouse-image" />
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Towards the end of the final presidential debate of the 2020 election season, the moderator asked both candidates how they would address both the climate crisis and job growth, leading to a nearly 12-minute discussion where Donald Trump did not acknowledge that the climate is changing and Joe Biden called the climate crisis an existential threat.
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By Zheng Chen and Darren H. S. Tan
As concern mounts over the impacts of climate change, many experts are calling for greater use of electricity as a substitute for fossil fuels. Powered by advancements in battery technology, the number of plug-in hybrid and electric vehicles on U.S. roads is increasing. And utilities are generating a growing share of their power from renewable fuels, supported by large-scale battery storage systems.