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5 Natural Ways To Boost Your Metabolism

Simple tips to help keep you balanced.

Metabolism is a term that describes all the chemical reactions in your body. Boosting it is usually a weight watcher’s goal as the higher it is, the more calories you burn and the easier it is to lose weight and keep it off. How fast your body burns calories depends on several things. Men tend to burn more calories than women, even while resting. For many, metabolism slows steadily after age 40. Although you can’t control things like your age and gender, these tips can help improve your metabolic rate. 

Eat at regular times

1. Eat at regular times

Our body thrives on balance and consistency. Eating at regular times balances our metabolic rate. When a person eats a lot and then goes for long periods without eating, the body may burn calories slower and store more fat cells. Eating at regular times can reduce this tendency. 

Drink up

2. Drink up

Our body needs water to process calories, and it can boost your body’s ability to burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism revealed that drinking half a litre of water increases metabolic rate by 30% in healthy men and women. 

Consume enough calories

3. Consume enough calories

Skipping meals to lose weight can negatively impact your metabolism. Eating meals that aren’t filling has the same effect. Eating too few calories can cause your metabolism to slow down so the body can conserve energy. Women need between 1,600 and 2,400 calories daily, depending on physical activity levels, and men need between 2,000 and 3,000.

Get plenty of sleep

4. Get plenty of sleep

Lack of sleep causes your body to release a hormone, ghrelin, which can make you feel hungry. It also releases less leptin, a hormone that helps a person feel full. Getting enough sleep can help ensure that these hormones remain balanced and prevent a person from overeating. Several studies suggest that adults need at least 7 – 8 hours per night.

Try high-Intensity workouts

5. Try high-Intensity workouts

Aerobic exercises might not bulk your muscles, but it significantly boosts your metabolism. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. Try a more intense class at the gym like HIIT and Zumba or include short bursts of jogging during your regular walk.

Accuracy in monitoring internal body temperature is important to determine exertional heat stroke and rule out other potentially catastrophic medical conditions.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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7 Food Trends That Is Set To Dominate In 2021

Listed by reputable foodies.

A lot of food trends that are set to dominate in 2021 were gaining momentum in the last year. As the pandemic continues globally, people continue to cook at home, order take-out and support more local eateries. Read on to find out how we will be eating and what we’ll be cooking at home this year.

meal prep food in glass containers

Meal Kits From Chefs

Food deliveries have become more common than ever, and meal kits have once again gained popularity in 2020 as lockdowns continue to take place around the world. Establishments like your neighbourhood cafes and your favourite fine dining haunts are jumping on the bandwagon. Even legendary Michelin-Starred Chef Daniel Boulud joined in the hype by rolling out specially curated meal kits nationwide in the US, giving home cooks a chance to perfect his French classics.

woman cooking in the kitchen while smiling with steam coming out of the pot

Supporting Local Businesses

Traveling abroad and even cross-country trips continue to take a dip in 2021. This, however, will benefit your local eateries as many have shifted their interest to exploring neighbourhood businesses. The community spirit of keeping local businesses afloat contributes to this renewed appreciation for what small businesses and local food artisans have to offer.

overhead view of a plate with vegan food bananas avocados kiwi pomegranate seeds and granola

Plant-Based Goodies

Plant-based items are still trending in 2021. The International Food Information Council (IFIC) Foundation’s study revealed that 28 percent of people in the US have been eating more protein from plant sources during the pandemic. Although not in large numbers, many around the world have been doing the same. There is no concrete reason why this is happening, but experts have listed shortages of certain items in grocery stores and attempts to use quarantines as a way to get healthier.

american breakfast with waffles avocado toast and fruits

Breakfast Is Essential

With more time spent at home, we actually have time to think about breakfast. Those days of rushing out of the house with a granola bar to munch on the way to work are definitely on hold. You can expect to see more Instagrams about meal prepping breakfast sandwiches and new fast-food breakfast items being released. A TikTok breakfast wrap hack went viral with many trying to replicate the recipe. 

dalgona coffee with coffee beans

Cooking Crafts

Social media platforms have been good sources of food trends and it has encouraged many to polish their cooking crafts. Remember the Dalgona Coffee challenge that was the rage in 2020? Most of these cooking crafts are simple to follow and it has encouraged us to literally play with our food. From the beginnings of whipped coffee and pancake cereal, the trend of crafting simple yet delectable goodies is set to stay this year.   

woman learning cooking class on a tablet

Virtual Cooking Classes

Chefs and cookbook writers were mostly left stranded when the pandemic hit. Many turned to social media to host live cooking via Instagram and Facebook Live. Italian Michelin-starred chef, Massimo Bottura was one out of many who hosted live cooking classes on Instagram. Others are doing the same and are gaining more audience and online ‘students’ who now have more time to indulge in virtual cooking classes

woman cooking in the kitchen while smiling with steam coming out of the pot

Imperfect Home Cooking

It doesn’t matter whether you’re a seasoned cook or a newbie who didn’t know how to boil ramen noodles. Last year, most of us embraced imperfect home cooking and weren’t afraid to share our efforts on social media. Comedian, Amy Schumer turned her inability to cook into a self-shot show, with her husband, Chris Fischer as her culinary instructor. Just like Schumer, we’re all making more effort to prepare home-cooked meals, perfect or not.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real-time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Stop the Diet! 5 Reason Why It’s Not Working For You

Helpful tips to fix the situation.

Staying true to a health regime can be frustrating, especially when you’re not making much of a difference despite the work you’ve pun into it. These mistakes could be the reason why you haven’t hit your goals yet.

different types of bread on a black table chalkboard

Eliminating An Entire Food Group 

There’s no food you should never eat, but, there are lots of foods you should rarely eat. A diet that forbids macronutrients wholesale, like carbs, tends to be unsustainable in the long-run. For instance, carbohydrates are essential to provide energy. Ditching it for a week or two is fine, but if that’s why you’re losing weight, you’ll start gaining the weight back when you bring it back into your diet. The key is to cut calories elsewhere or learn how to downsize your portions.

You’re Not Losing Weight

It’s easy to feel deflated when the scale numbers don’t change during the first few days of a new diet. You might even feel like giving up sometimes. Research from the University of Florida however, showed that overweight women who lost weight faster end up experiencing a larger overall weight loss and had more success maintaining it. Not that you need to rush, but even losing initial water weight may motivate you to stick to a plan that will ultimately burn more stored fat. 

No Exercise

Eating right is just one part of weight loss. You cannot overlook the importance of exercise. If you have been altering your food intake without seeing improvement, it’s telling you that dieting alone isn’t enough. Consuming fewer calories but moving less will see you burning lesser calories. It cancels out the overall calorie deficit, which leads to limited weight loss. Some studies might indicate that increased exercise isn’t enough to achieve weight loss on its own, but it’s important for overall health, and to speed up a slow metabolism. 

woman feet standing on weighing scale diet

Depending Too Much On Your Scale

You might not see a change of actual weight even if you’re exercising more, but it doesn’t mean you haven’t had improvement. When you try a new exercise routine, especially weight training, you may be losing inches without seeing a change on the scale. It’s because muscle takes up less space than fat mass. Muscles burn more calories than fat, so an increased muscle mass will help you lose even more. Instead of the scale, track your progression through the clothes you wear. You know you’re getting there if your outfit feels looser than before.

different cut up fruits with measuring tape

No Progress Report

You need to document your habits to know how much you’re eating or how little you’re exercising. A study revealed participants who kept a food diary lost twice as much weight as those who didn’t. It’s attributed to increased awareness and accountability. Nowadays, fitness and health wearables can help you record and observe your daily habits. It’s a great way to keep you moving as your awareness can help you to move more when you’ve been inactive.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Relief Stress With These 5 Simple Food

Everyday food items to save the day.

There are many ways to manage and even reduce stress levels. Food can be one of your biggest allies or enemies, but, the good thing is, fighting stress with food is a tactic available to everyone. Unhealthy eating patterns can send stress levels skyrocketing and potentially increase your risk of health problems if you don’t address them. So the next time you’re feeling the pressure, turn to these beneficial staples stored in your pantry.

top shot of chamomile tea with lemon slice

Herbal Tea

Research suggests that holding and sipping a warm beverage increases feelings of interpersonal “warmth” and friendliness. Certain herbs, like lavender and chamomile, have shown to have a relaxing effect. Green tea on the other hand, is perfect if you need a small jolt of caffeine because it’s full of flavonoids, which support brain health. However, unlike herbal teas, green tea should be consumed earlier to increase your chances of a good night’s rest.

chocolate bard cut into small pieces

Dark Chocolate

This delectable treat can reduce stress through its chemical, and emotional impact. Chocolate is seen as an indulgence and it can be a real treat to simply nibble a piece of it, and that feeling alone can help to reduce stress. Dark chocolate is rich in antioxidants and may help reduce stress by lowering levels of stress hormones in the body. Don’t forget to enjoy dark chocolate in moderation, and make sure the bar doesn’t contain an unnecessary surplus of added sugar.

;multigrain loaf of bread

Whole grains

Carbohydrates can temporarily increase levels of serotonin, the hormone that boosts mood and reduces stress. When serotonin levels increase, people under stress have better concentration and focus. Choose healthy, unrefined carbohydrates, like sweet potatoes and whole grains, for better nutrition. Unrefined carbs cause a quick spike and crash of blood sugar, while complex carbs contain vitamins and minerals as well as fiber. Fiber can also support a healthy gut microbiome, reach for high-fiber foods, including whole rye, buckwheat, and brown rice.

Nuts

Nuts are full of nutrients, including B vitamins, along with healthy fatty acids. B vitamins are an important part of a healthy diet and can help reduce stress. Almonds, pistachios, and walnuts may even help lower blood pressure levels. Pistachios in particular can have a role in reducing stress levels. Nuts and seeds are also high in magnesium, and magnesium has been linked to better anxiety management. 

avocados cut in half on a chopping board

Avocados

Avocados are delicious mashed into guacamole or sliced and added to a salad, and the best part is that it offers omega-3 fatty acids, which are known to reduce stress and anxiety. The benefits are endless as it also helps boost concentration, and improve mood.  Avocados are super foods because their benefits go beyond their omega-3 fatty acids. It has also been linked to better diet quality and nutrient intake as well as a lower risk of metabolic syndrome, which is a group of conditions that include high blood pressure and obesity. 

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Kick Start A Healthier Lifestyle With These Effective Tips

You’ve got to start somewhere.

Leading a healthy lifestyle is a necessity and while some of us have mastered it, some are still trying to make it a permanent way of life. To those who are still trying, don’t worry as we’ve all fallen off the health bandwagon before. It isn’t easy to be healthy. It is a conscious, everyday decision that in turn becomes a habitual routine. 

Although maintaining a healthy lifestyle takes effort, you can always start small and yield big health rewards for your efforts. Here’s how you can start your journey to living a healthier lifestyle.

jump rope fruit bowl healthy eating pouchpass

Plan Your Meals Ahead

Healthy snacks, an energizing breakfast, and a light lunch are key elements to a good daily diet. Spare some time after dinner to prepare your meals for the following day to avoid settling for quick fixes like deli sandwiches or instant noodles. Try to sneak in nutrients early in the morning with a smoothie that includes ingredients like kale, chia seeds, or flax seeds.

Be A Morning Person

Research suggests that early birds tend to be happier, healthier, and even slimmer than night owls. You can start by sleeping earlier to squeeze in that seven to eight hours of slumber. Don’t forget to turn off all screens an hour before bedtime. Practicing good sleep hygiene is important and will become a habit, rather than a chore, once the health benefits kick in.

fitness journey jump rope fruit bowl

Find Tasty Replacements

Adding herbs and spices to your meals is one of the tastiest ways to boost your health. These seasonings aren’t just packed with antioxidants, they are also great replacements for salt and sugar in recipes without compromising the flavour. You can also sprinkle cinnamon on your cappuccino, sip on a fresh mint tea, add ginger or turmeric to a stir fry or make your own tomato sauce with garlic, basil, and oregano.

Discover Your Favourite Workout

Movement and exercise should be a part of our daily lives. However, choosing a workout routine based on trends might put you off from doing regularly exercising. It’s important to find a style of exercise you like by trying out different classes, sports, and training styles. That way, when you are tired, it won’t feel like such a chore. Once it’s a routine, you can diversify your workout by mixing it up on a weekly basis.

Take It Slow

Make your goals S.M.A.R.T.: Specific, Measurable, Attainable, Relevant, and Timely. If necessary, break a goal down into even smaller milestones like adding nutrient-dense foods like fruits and nuts to your eating plan and avoid processed foods. Gradually incorporate movement into your daily routine by using the stairs instead of the elevator, and take 10 to 15-minute movement breaks throughout the day, rather than every couple of hours. If that becomes your new daily ritual at a specific time, after three or four weeks, it will become a habit.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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5 Fabulous Benefits from Consuming Probiotics

The importance of your gut health.

You have probably heard of probiotics but might not know what it actually is and what it can do for your health. Probiotics are bacteria with a lot of benefits that live in your gut and it is a very important part of your immune system. A lot of our gut bacteria are established at birth and nourished by our mother’s breast milk. However, our gut bacteria changes as we grow and develop. It is very much affected by our lifestyle, diet, and other things we encounter every day. 

That’s why a probiotic-rich diet is beneficial. While it might be easy to get supplements to reap their benefits, you can also get them from fermented foods like yogurt, cultured-drinks, kefir, tempeh, kimchi, traditional buttermilk, pickles, miso, and kombucha. Here are some ways consuming probiotics benefits your health. 

yogurt making pouchpass healthy eating

Balances Good Bacteria 

Probiotics have “good” bacteria that are essentially live microorganisms that provide health benefits when consumed. This is the result of the ability of probiotics to restore the natural balance of gut bacteria. Too many bad bacteria and not enough good bacteria create an imbalance. It can occur from illness, medication like antibiotics, poor diet, and more.

Prevents and Treats Diarrhea

Different types of probiotics can help to prevent diarrhea caused by various symptoms from infections, antibiotics, and types of diarrhea caused by irritable bowel syndrome. Probiotics can help to slow gut motility and restore normal peristalsis when taken daily. It can also be a helpful travel companion as it can also defend against bacteria encountered while traveling.

strawberries with strawberry milkshake pouchpass

Speedy Recovery from Illness 

Probiotics don’t just reduce the risk of developing infections or disease, it also helps the body to recover from current or previous illnesses. The commonly known Lactobacillus acidophilus encourages natural resistance against some illnesses. It is found in many fermented foods, such as sauerkraut and miso. Food manufacturers also add it to yogurt and other dairy products.

Supports Skin Health

People suffering from acne, psoriasis, or eczema will find some relief in probiotics. Probiotic supplements can help to treat these conditions. Research shows when it comes to skin conditions, probiotics seem to work by reducing inflammation and fighting bacteria or yeasts that cause skin infections. 

frozen yogurt no sugar pouchpass

Help You Lose Weight and Belly Fat

Probiotics may help with weight loss as some strains prevent the absorption of dietary fat in the intestine. The fat is then excreted through feces rather than stored in the body. Another plus point is that it may also help you feel fuller for a longer time, burn more calories, and store less fat. This is partly caused by increasing levels of certain hormones like GLP-1.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Ice Cream vs. Frozen Yogurt: Which is the Healthier Choice?

Frozen desserts are perfect during warmer weather and whenever you need to indulge in a sweet treat. While the satisfaction you get from these delectables dishes is the same, there are differences between ice cream and other frozen desserts, namely yogurt.

froyo or frozen yogurt healthy choice over ice cream pouchpass
Frozen Yogurt

Frozen yogurt AKA fro-yo is often labeled as a healthier choice than traditionally creamy ice cream. But, is that really the better option? While ice cream is cream-based, frozen yogurt is made from cultured milk, which is categorized as healthy. Let’s take a look at all the other contents.

Probiotics

Yogurt is touted to be healthy because of the probiotics, which is known to help maintain the balance of good bacteria in your digestive system that also helps boost the immune system. Check the label for “live cultures” claim to see if your frozen yogurt contains probiotics.

Sugar

In an article featured on CNN, California-based nutritionist, Dana Kofsky said that probiotics alone aren’t enough to make fro-yo a “health” food. “People don’t realize that it often has more sugar than ice cream,” she said. Frozen yogurt contains roughly 17 grams of sugar per half-cup serving while ice cream only has about 14 grams for the same serving size. Sugar is added to get rid of the tart taste that yogurt has. 

Ice Cream

Fats

Ice cream, on the other hand, contains more fat. According to USDA, there are roughly seven grams per serving in ice cream compared to four grams in fro-yo. Having fat content isn’t necessarily bad when consumed in reasonable amounts. Fat can slow the body’s digestion of sugar, which in return will satisfy you more. The sugar substitutes often added to frozen yogurt in the absence of fat can lead to a blood sugar spike and crash, or even digestive issues and bloating.

Frozen yogurt looks like a healthier option if you’re comparing calories and fat levels, but it doesn’t help if you eat an entire pint and add an abundance of toppings to it. At the end of the end day, the best choice between the two is one that will totally satisfy you. The key to making both desserts a healthier choice is to enjoy it in moderation.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Boost Your Immunity With These 4 Colourful Food Groups

Check out this healthy dose of ‘rainbow’ diet.

Building a strong immunity system this time of year is important, especially because flu season is upon most of us. Take it from registered dietitian and senior clinical nutritionist at NYU Langone Health in New York, Samantha Heller. She said the immune system needs all nutrients, including vitamins, minerals, fats, carbohydrates, proteins and phytonutrients to function at full speed. 

You can fulfil your bodily needs by packing your plate with a variety of colour. Fruits and vegetables are the most colourful food groups that contain many of our much needed vitamins and antioxidants. Increasing this perfect pair in your diet is a great step to boost immunity and overall health.

Orange, and Yellow 

Vitamin C can be found in anything that is orange or yellow. Other nutrients include potassium, folic acid, and bromelaine. Oranges might be the most common fruit we eat for vitamin C, but you will get the same nutrients from orange bell peppers, sweet potatoes, cantaloupe, peaches, mangoes, and papaya. Bromelaine, an enzyme found in pineapple, can help indigestion and reduce swelling and infection. 

Leafy Greens

If you don’t eat dairy, be sure to load up on deeply coloured greens to get enough of calcium. Cruciferous vegetables, like broccoli and brussels sprouts, are also high in vitamin A, while other green foods, like kiwi, green bell peppers, broccoli, and cabbage, are great sources of vitamin C. Most green foods have some mix of vitamins and nutrients so diversify your plate with a nice mix of herbs, fruits and vegetables. 

Blue foods are rich in antioxidants

Red, Purple and Blue 

The different red, purple, and blue foods serve as antioxidants and are high in essential nutrients. Red bell peppers are an excellent source of vitamin A, which is necessary for eye and skin health. Cherries, figs, and tomatoes are high in potassium, a mineral that helps lower blood pressure. Another component of these foods, lycopene, keeps your heart healthy, and you can get this antioxidant from watermelon and tomatoes.

White and Brown

This earthy toned food group contains nutrients known to lower the level of bad cholesterol and reduce high blood pressure. A monochromatic dinner of white fish, roasted cauliflower, and white beans are high in vitamin C, and parsnips, a good source of vitamin C, folic acid, and fibre. Potatoes, bananas, and fennel are all high in potassium. And fennel is also packed with vitamin C and fibre.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!