Does it feel like October slapped you in the face? I was unaware that time sped up, but apparently it did. You know what this means, don’t you? Midterms are almost here. Campus is about to get chaotic: Freshmen will be flipping out about their first big tests. Sophomores are going to try to act cool in the library and be really noisy. Juniors will curl up in the fetal position as they realize it’s the hardest year. Seniors like me will be banging their heads against the wall because that class was supposed to be easy. Everyone is going to be cranky and sleep deprived. Prescription drug deals will be happening at every bus stop. This is real (college) life.

To help you fight the good fight this semester, we’ve rounded up some of the best and worst ways to help you stay awake while you’re studying:

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Did you know these bite-sized crustaceans have virtually no fat and are very low in calories, AND are a tremendous source of protein? Just one 3 oz serving carries 84 calories, 1g of fat and 18g of protein! They’re also rich in heart-healthy omega-3 fatty acids, which are good for you, and cholesterol, which is not. That same serving will give you more than half of your daily recommended intake of cholesterol, so don’t go overboard!

Easy Swap-out Suggestions:

1. Ditch turkey and cobb salads for shrimp in a salad with mesclun greens, sugar snap peas, avocado, and a drizzle of lemon vinaigrette. Deeelish.
2. Sick of carrots and hummus? Boil shrimp and serve with cocktail sauce as a quick snack instead.
3. Kick up your pasta dish by switching chicken for sauteed shrimp in tomato sauce for drizzling over your fettuccine.

This Week’s Recipe: Grilled Shrimp Marinade

I tried this recipe with frozen shrimp from the grocery store–they’re easy to keep on hand for a meal in a pinch, and this marinade is essentially foolproof…and a great way to impress the roommates.

Ingredients:

2 pounds jumbo shrimp
1/4 cup vegetable oil
2 to 3 Tbsp fresh lemon juice
1 bunch green onions, with a few inches of green, thinly sliced
1/4 cup chopped parsley
3 cloves garlic, finely minced
1 teaspoon dried basil
1 teaspoon dry mustard
1 teaspoon salt
2 cups (dry) brown rice, cooked
1 bag spinach, steamed

Instructions

1. Place shrimp in a glass bowl. Stir remaining ingredients together; pour over shrimp. Cover and marinate for 3 to 4 hours.
2. Grill on the stove for about 5 to 7 minutes, turning halfway through the cooking time. Serve over brown rice, with a side of steamed spinach. Serves 4-6.

This post provided by college nutritionist, author, and all around excellent source of healthful info, Melanie Jatsek.

If I were to tell you that eating certain foods in the right combination will make you more alert and focused, would you give them a try?  How about if I told you that some of your food choices are literally draining your brain power? Would you think twice before chowin’ down on them?

The bad news – it’s true!
The good news – you don’t have to completely overhaul your diet in order to get results.

Three factors influence what I like to call your “brain power”:  meal composition (the foods that make up your meal), meal size and meal frequency. Allow me to break it all down for you:

Meal composition:

Carbohydrates:
Seratonin, the chemical in your body responsible for calmness and sleep, is triggered by carbohydrates.  A meal or snack high in simple sugars will produce more serotonin and sedate your brain.  Not exactly what you need when you’re trying to study for that big exam, is it?  Another reason to limit the sweets: they enter your bloodstream at a rapid rate, leaving you “crashing and burning” within the hour.  Simple sugars include foods like: cake, candy, cookies, frostings, fruit drinks, syrups, sodas, sweet tea, table sugar, etc.

Stick with “brain building” carbohydrates like whole grains, fruits, vegetables, legumes, low fat milk and yogurt.  They digest nice and slowly, delivering a steady stream of glucose (your brain’s preferred fuel source) to your brain.

Hint:  If you are really craving something sweet like a piece of candy or cake, eat it after a meal to weaken the serotonin effect.

Protein:
Dopamine is the chemical in your body responsible for revving up your brain, making you alert, energetic and focused.  It’s triggered by protein-rich foods like dairy products, eggs, meats, seafood and soy.  Be careful because a “brain building” protein can turn into a “brain draining” one depending on how it’s prepared- cold cuts, fried or breaded meats and those covered in cream sauces will put you in a slump.

Hint: The American Dietetic Association and The American Heart Association recommend eating 2 servings of lower mercury fish per week.  Salmon and canned or pouched light tuna are two good sources of brain building omega 3 fatty acids that are lower in mercury.  Each serving is 3.5 ounces cooked, or about ¾ cup of flaked fish. Fish with higher mercury levels should be avoided: Shark, swordfish, king mackerel and tilefish.

Fat:
You have a fat head.  Really!  Your brain is made up of two-thirds fat, so eating enough of it is important.  “Brain building” fats include monounsaturated and polyunsaturated fats.  Monounsaturated fats promote healthy blood blow to your brain and include olives, olive oil, nuts and seed, peanut oil, canola oil and avocados.  Polyunsaturated fats, specifically omega 3 fatty acids, are the main structural component of your brain. Eat them and you’ll have a much higher functioning noggin!  They include herring, mackerel, salmon, sardines, trout, tuna, chia seeds, canola oil, flaxseeds, flaxseed oil, soybean oil and walnuts.  Because they are calorie-rich, remember to keep portion sizes small when it comes to oils, nuts and seeds.

Your brain hates trans fats (trans fatty acids), otherwise known as “brain draining” fats.  That’s because it’s not a natural fat, so it stands to reason that it doesn’t act naturally in your body.  Trans fats make their way into your brain cells, line your brain cell membranes and disrupt communication, resulting in diminished mental performance.  In other words, your brain malfunctions in the presence of trans fat.  Possible trans fat-containing foods include:  cookies, crackers, doughnuts, foods fried in partially hydrogenated oils (fried chicken, French fries), frostings, margarine, pastry, potato chips, shortening, snack cakes and tortillas.

To check if a food is made with trans fat, look at the Nutrition Facts Label for grams of trans fat and also under the ingredient list for the words “partially hydrogenated oils.”

Hint:  Carbohydrate, protein, and fat are all necessary components of a meal. Take out the carbs and your brain won’t have a reliable source of glucose to function properly, take out the protein and you may not be as alert, take out the fat and it’s just like eating Chinese food…you’ll get hungry in an hour!

B-Vitamins & Choline:
B-vitamins help your body take the energy from the foods you eat and turn it into energy you can use.  Without B-vitamins it would be difficult for your brain to operate at its peak.  Fruits, vegetables, grains, dairy products, meats, beans, soy, seafood, nuts and eggs are all good sources of B-vitamins.  As you can see, it’s pretty easy to get your B-vitamins if you follow a balanced diet with lots of variety!

Choline belongs to the B-vitamin family and improves thought, memory and focus.  Eggs, soybeans, wheat germ and whole wheat products are all rich in choline, so be sure to have them on your plate during exam week!

Antioxidants:
Free radicals are harmful substances in your body that cause damage and loss of brain function over time.  Your body naturally eliminates some, but not all of them.  This is where food comes in to finish the job.  Antioxidant-rich foods in particular are what you are after.  Antioxidants literally act like a broom, sweep up these nasty free radicals and eliminate them from your body.  This means a healthier body and brain.  Foods high in antioxidants include fruits (especially berries), colorful vegetables, dark chocolate, legumes, oats, green tea, spices, nuts and garlic.

Meal size:

Larger meals that are higher in calories take longer to digest, contribute to serotonin production, make you sleepy and diminish your mental performance.  Lighter meals with fewer calories, on the other hand, will not only nourish your body and brain, but will keep you energized and with peak mental focus.

You probably have to be at your most sharp during daylight hours, so breakfast, lunch and snacks should be lighter on the calories.

Meal frequency:

If it’s extra energy and more focus that you’re after, it is critical that you “refuel” every few hours.  This includes the most important meal of the day – breakfast of course!  To break the overnight fast that happens when you sleep, breakfast is a must.  When your blood sugar levels drop below a certain level, say after about four hours with no food, your stress hormones go up in an attempt to raise your blood sugar.  This process weakens your brain and your ability to concentrate suffers!

Focusing on that boring lecture and studying for your first exam will come much easier when you:  eat often, eat light, and fuel your brain with a wide variety of “brain building” carbohydrates, proteins and fats.  If you’re dying for something sweet, go ahead and have a small portion of ice cream…after you’ve eaten a well-balanced meal!

Melanie Jatsek is a speaker, author and registered dietitian who teaches college students how to eat to look better, feel better, think better and stress less!  Send her an email at melanie@melaniejatsek.com or connect with her on her new Facebook page for college students: “The Healthy Campus Project.”

This Week’s Ingredient: Chickpeas

Chickpeas, or garbanzo beans, are often very low in price and are great to have in the pantry as they keep very well. They have a wonderfully nutty, smooth flavor and are the primary ingredient in hummus. (Editor’s Note: Mmmmmmm hummus.) In addition to being a great source of fiber (which keeps you fuller for longer), chickpeas are high in molybdenum, a mineral necessary for the production of the enzyme sulfite oxidase, which breaks down sulfites–preservatives found in deli meats. Oh yeah, and they’re a lean source of protein, with 15 grams per cup.

Easy meals:

1. Toss over a salad for extra protein and flavor.
2. Roast for 35 mins at 350 degrees in a pan with diced eggplant, curry powder, tumeric, and pepper for a spicy, hearty, low-calorie side dish.
3. Mix with black- and kidney beans, basil, olive oil, and feta cheese for a light three-bean salad.

The Recipe: Chana Saag

Did you know that eating spicy food in the summer helps you stay cool? By doing so, your body starts to sweat and cool down, without actually raising your internal body temperature. No wonder hot-n-humid India has such a spicy cuisine! Try this easy version of a vegetarian favorite, chana saag, which is named for the two primary ingredients, chickpeas and spinach.

Ingredients
1 lb fresh baby spinach
2 15-oz. cans chickpeas
1 inch piece ginger, grated
3 tbsp olive oil
2 tsp cardamom
1 inch stick cinnamon (or 2 tsp. ground)
5-6 cloves garlic chopped
1 cup onions finely chopped
1 can tomatoes chopped
1/2 tsp turmeric powder
1 tsp ground coriander
1/2 tsp red chili powder
1/2 tsp garam masala
1 tsp salt, or to taste

Instructions
1. Rinse chickpeas and roughly chop baby spinach.
2. Heat oil over medium heat. Add cardamom and cinnamon. Wait for a minute.
3. Increase heat to medium-high. Add garlic and cook till it starts to change color. Then add onions and sauté until golden.
4. Reduce heat to medium. Add turmeric powder, ground coriander, chili powder, garam masala and salt. Mix well for a minute.
5. Add ginger. Stir for a few seconds. Add tomatoes and sauté for 3-4 minutes till well blended.
6. Add chickpeas. Stir fry for 4-5 minutes. Cook covered for 10 minutes until chickpeas turn slightly soft.
7. Add half of the spinach, stir, and put lid on saucepan for 1 minute. Remove lid and add the other half of the spinach and repeat the covering process.
8. Remove lid and simmer uncovered for 10 minutes, stirring occasionally.

If you’ve been a CollegeCandy reader for some time, you know we run our Intro to Cooking series every week, where even the most kitchen-shy co-ed can find easy, yummy recipes to please her suitemates (and sweet tooth!). Well, we’ve changed up the syllabus for Intro to Cooking: you’ll still get the fabulous recipes you love, but we’ll be including background nutritional info on specific ingredients that are must-haves in every college girl’s pantry.

This Week’s Ingredient: Eggs!

Today, my fellow foodie lady friends, we examine the wonders of the ever-delicious, ever-nutritious egg. You already know they’re distinctive in shape, taste, and texture, and you already know they’re good for you, but why, exactly? Besides being a great source of protein, the selenium and choline in eggs helps keep your very cells in tip-top shape, keeping your thyroid functioning, and preventing joint inflammation.

The Recipe: Hard-Boiled Eggs

Usually I offer some easy meal ideas for the featured ingredient first, but this week I think it’s essential to understand how to perform one of the most basic ways to prepare eggs that’s often overlooked in Home Ec (remember that? Ahh, high school!).  Hard-boiling eggs takes a bit of finesse, but knowing how to do so can create numerous meal options in just a short amount of time.

Tip: Use eggs that are several days old, because their shells will be easier to crack.

Ingredients:
1 dozen eggs
1/2 teaspoon of salt
1 tablespoon of vinegar
Cold water

Instructions:

1. Place the eggs in the bottom of a large saucepan and cover with cold water by at least an inch.
2. Add the salt and vinegar. These ingredients will keep any egg whites from leaking should an egg crack in the boiling process, and also makes the shells easier to peel later on.
3. Heat on high until the water begins to boil, then immediately remove the pan.
4. After a few seconds, return to low heat and let simmer for a minute.
5. Remove from heat, cover the pan, and let sit for ten minutes.
6. Remove the eggs from hot water with slotted spoon. Cover them in cold water until they are cooled, at which point the shells can be peeled off and the eggs eaten. They last for about 4-5 days.

Easy Meal Ideas

* Dice a hardboiled egg to toss in a salad.
* Prepare 1 box elbow pasta, and mix with a can of tuna fish, a dash of mayo, diced hardboiled egg and scallions for macaroni salad.
* Serve sliced width-wise between two crackers and some diced peppers as a finger food.

And for the past six months, my workout routine has given me very visible results: smaller thighs, better butt, and all around weight loss.

But recently things seemed to have…well….stopped.

It seems that my body has gotten quite used to the old routine. And while experts call this a “plateau,” I call it just plain crappy. I mean, it’s nearly June, dammit. Time to put on the little tops, short skirts and – gasp – bathing suits. This is not the time for a f**king plateau!

That being said, I did some research on my problem and found that there are some things I can do to get off this fat-teau and get into that itsy bitsy, teeny weeny, black and pink flowered bikini I’ve been having nightmares about for the past 3 weeks.

Weights: Cardio burns calories while you’re doing it, but muscles burn those little suckers all day long and give your metabolism a little kick in the ass. Building muscles also tones those not-so-pretty flabby parts and gets you lookin’ a lot better in summer clothes.

Calories: Just like my body got used to my workouts, it can also get used to the consistent number of calories I consume every day. So, it could help to change it up a little. You know, eat 2,000 calories for a few days and then drop down to 1,600 for a few days. This prevents our bodies from getting too comfortable.

Protein: Yes, salads are a great diet food, but eating only fruits and vegetables can leave you feeling hungry and unsatisfied. Proteins, however, will keep you fuller longer, so you don’t find yourself grazing the candy aisle between classes. Proteins also get your metabolism moving, which is a great bonus.

Healthy Fats: It might sound counter-intuitive, but our bodies need fat to burn fat. That means that you gotta put down the unnatural fat free cheese/yogurt/candy and get some healthy fats into your eating rotation. Natural peanut butter, avocado, olive oil and nuts (natural, not the ones that are covered in chocolate/that delicious candy coating) are great options.

Intensity: The easiest way to get off a plateau is to simply turn your workouts up a notch. Running 3 miles a day? Why not set a goal for 4? Add 10 minutes on the Stairmaster, speed up a bit on the elliptical, or take a long walk outside. Any little addition to your workout will help and build your endurance for future workouts.

If you’ve been a CollegeCandy reader for some time, you know we run our Intro to Cooking series every week, where even the most kitchen-shy co-ed can find easy, yummy recipes to please her suitemates (and sweet tooth!). Starting today, we’ll be changing things up in Intro to Cooking: you’ll still get the fabulous recipes you love, but we’ll be including background nutritional info on specific ingredients that are must-haves in every college girl’s pantry.

The Ingredient: Greek Yogurt

Every health-conscious girl knows yogurt builds stronger bones and is a good source of protein. But did you know that not all yogurts are created equal? Check out the nutrition label on the cups in your fridge–many “light” and fat-free yogurt brands substitute extra sugar and preservatives for fat. For a leaner, creamier, alternative, try Greek yogurt. It packs a giant protein punch (usually 14g or more, almost a third of your daily value!) and boasts more digestive system-cleansing active cultures than regular yogurt. Plus, it comes in guilt-free, fat-free varieties (with none of the added sugar!), and because it doesn’t separate, it’s great for baking or cooking.

Easy Meals

1. Plain, with sliced banana, strawberries, and/or blueberries. (Seriously, it’s so filling, I eat it every day for breakfast!)
2. Mix 2oz with 1/2 cup granola or oatmeal, a touch of cinnamon, and some maple syrup. Let sit overnight in the fridge or enjoy immediately. (Bonus: add pumpkin puree for added flavor).
3. Toss some M&Ms or chocolate chips with peanuts in a cup for a healthy dessert.

The Recipe: Fettuccine Alfredo

When I saw a recipe for a so-called healthy alternative to everyone’s favorite artery-clogging Italian staple, I knew I had to try it for myself to pig out on carbs and cheese see if the claim was as delicious as it was nutritious. I’m pleased to report that it satisfies my taste buds as much as it does my conscience.  Most Alfredo sauces are laden with heavy cream, milk, and butter, but this one substitutes Greek yogurt for most of the saturated fatty original ingredients.

The original recipe, by reality-show star Rocco DiSpirito, can be found at Runner’s World, though here is my adaptation:

8 ounces whole-wheat fettuccine (or quinoa fettuccine, to go gluten-free)
1 tablespoon butter
2 teaspoons cornstarch
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup Greek yogurt
Salt, pepper, basil to taste

1. Cook fettuccine according to box instructions. While pasta cooks, melt butter in a large nonstick saute pan over medium heat.
2. Whisk chicken broth and corn starch in a small bowl until smooth. Pour into saute pan, raise the heat, and bring sauce to a simmer, whisking occasionally.
3. Whisk in the cheese until melted. After removing the pan from heat, whisk in yogurt until smooth.
4. Toss fettuccine with the Alfredo sauce and season with salt, pepper, and basil. Serves four.

NUTRITION CONTENT (per serving)
Calories: 386
Carbs: 47g
Protein: 18g
Fat: 10g

But that happy feeling won’t last if you don’t eat a little something after all that exercise. You need something to replenish your body, girlfriend! You want to get stronger, not burn yourself out. Your friends have suggested everything from protein shakes to lemon juice.What should you really eat after you workout? I’ll give you a hint: it’s not lemon juice.

Let’s start out simple. First, drinking water is essential for replacing what you  lost in that intense cardio sesh! Everyone knows you should drink 8 glasses of water a day, but you should increase that to 10-12 on days you’re working out.

Now for food: when it comes to eating after a workout, the key is getting a snack in within 45 minutes of finishing. But that doesn’t mean chowing down on a piece of cake or snacking on a few celery sticks. Post-workout snacks should have both carbs and protein in them. The carbs help replenish glycogen, and the protein helps rebuild and rehydrate muscle tissue, as well as stimulate your immune system to keep you healthy.

So it’s CRUCIAL that you eat after a workout. If you miss that 45-minute time period, you risk slowing “carb replenishment by 50 percent and protein repair by 80 percent.” Not only does that make your workout less effective, but it also leads to that so-sore-I-can’t-cough-without-crying muscle pain that we all know and loathe. Getting that protein keeps your muscles happy so you don’t have to hold your obliques to laugh after a difficult Pilates class.

So what would the ideal carb/protein snack be? Ideally, you need a 4:1 ratio of carbs to protein, as too much protein right after a workout can slow rehydration and glycogen replenishment. (So no 20-ounce steaks….)

Here are some tasty, easy and healthy carb-protein suggestions:

* Yogurt with fruit (Greek yogurt is best as it has more protein than your usual stuff)
* Peanut butter on whole wheat bread
* A handful of nuts
* Banana protein shake (bananas are an excellent source of potassium, which is great for those muscles)
* Peanut butter and banana on rice cakes
* Hummus and pita
* Turkey, cheese, and apple slices
* Tuna on whole wheat bread
* Pasta w/ chicken and spinach

I know many of us tend to skip out on eating after a workout – why gain back all those calories we just burned off? – but don’t! Eating will keep you healthy, strong, and actually increase those workout results.

Happy snacking!

If only you could snap your fingers Sabrina-the-Teenage-Witch style and have your workout completed and your body looking Sports Illustrated Swimsuit edition ready.

Well God is great, but he’s not that nice. Instead, he leaves us messages and makes us feel a little guilty, like the other day when I was waiting for my nails to dry (instead of working out) and I found this pamphlet next to the drying station: “14 Tips and Tricks for Looking Great in Your Swimsuit.” I flipped through the list, somehow managing not to smudge a nail, and now I will share these really great tips with you. (Don’t thank me, thank God. God or the nice Vietnamese people who placed these pamphlets on their drying station).

Brought to you by “Pilatesyourway.com”

1. Mix strength training with cardio. You aren’t going to get Madonna’s arms if you just run every day. Adding a little weight training into your routine (be it with pilates, yoga, or actually lifting some weights) will help you tone all the right extremities and – bonus! – muscle burns more calories than fat. Woo hoo!

2. Don’t eat 2-3 hours before bed. This is by far the hardest rule for college students. Um, my roommate and I have Jimmy John’s and Coldstone on speed dial. But your metabolism slows down when you sleep (Translation: eating pizza/brownies at 2am is much worse than eating those same foods at 7pm), so you may really want to try this little tip out.

3. Eat Breakfast…ALWAYS. (Or if you sleep till noon like me, eat soon after waking up.) Experts say your breakfast will not only keep you from binging later (avoiding the problem in numero dos), but it will kick start your metabolism for the day. Breakfast should include protein (think eggs) and complex carbohydrates (oatmeal, Kashi cereal, whole grain toast).

4. Eat regularly throughout the day. Going Rachel Zoe “I only drink Venti Starbucks teas. OMG, I die! (Literally.)” style won’t help your figure. When you don’t eat, your body thinks you are starving and begins to store fat as a means of survival. The more often you eat, the more adapted your metabolism is to working at burning everything up.

5. Exercise correctly. I can’t tell you how many times I have seen people at the gym doing crunches so wrong. There is a reason your 1,000 crunches a day aren’t producing abs like Kara DioGuardi’s. You aren’t doing it right!!! Set up a one-on-one appointment with a trainer in your gym to make sure you’re doing everything the right way. Oftentimes, they’ll provide these for free, so ask!

6. Eat fat to lose fat. Your body needs fat, plain and simple. It helps your immune system; makes your hair, skin and nails healthy; and so much more. Make sure to incorporate some healthy fats into your diet every day. Choose olive oil, nuts, avocado or nut butters.

7. Variety in exercise. The same 45 minute stint on the elliptical will stop challenging your body and will decrease results. Keep your muscles guessing by switching it up each day (and keep your mind guessing by putting your iPod on shuffle). Try running on the treadmill one day, add a little stationary bike into the mix, try a kick boxing class once a week. Just shake things up a bit (literally and figuratively).

8. Enjoy yourself. Impossible you say? Not so! Run outside, swim, kick box, dance, etc. Just find something you like to do. You are more likely to continue an exercise program if it’s something you enjoy doing. Duh.

9. Drink lots and lots and lots of water. 8 glasses a day is recommended for the average Joe (or Josie),  but if you exercise (or, ahem, drink) you need to up that number. Even being mildly dehydrated radically affects how your body performs.

10. Set exercise appointments with yourself. We have all been there: “I’ll go in an hour” and somehow that hour turns into 6 hours later and you are still on your butt watching the American’s Next Top Model marathon (even though you’ve seen all these episodes 3 times) and your workout has gone out the window. If you make a set time to do it each day and make working out part of your schedule (like class and student groups), you will follow through.

11. Eat a lot of protein. Protein helps your body recover and repair after a workout. Upping your protein intake will decrease your soreness and will help result in a longer and leaner body. Ideas include: a few slices of turkey after a workout, a hard boiled egg, or pick up a Magic Bullet (Editor’s Note: BEST. PURCHASE. EVER!) and make your own protein shakes.

12. At the start of a fitness plan, do not be overly aggressive. You will hurt. A lot. You are more likely to stay motivated if you slowly build. Start small – just get moving!

13. Limit your alcohol consumption. Um, okay, so maybe wait till after graduation to follow this one. But really, alcohol not only leads to late night eating (and beer goggles, but that’s a whole different post), it also doesn’t require digestion – the carbs and dietary fats in your favorite vodka tonic are changed into body fat in minutes. Minutes! Such a depressing fact, I know.

14. Always stretch. Stretching improves blood flow, flexibility and muscle recovery. And it feels so, so, so good. Just keep in mind: 1) you should hold each stretch for 20 seconds to get the benefits, 2) you should never force a stretch – only go as far as you can comfortably, and 3)  NEVER bounce. Ever. Ever ever. It is bad for those muscles!

Alright, so now that I’ve done my duty of passing on these tips it’s really about time that I get back to that America’s Next Top Model marathon. I kid, I kid.

Well, sorta. I’m gonna watch it… just on the treadmill.

Some of us love it (like that girl who never goes to the gym and eats french fries for every meal and somehow still wears a size 00) and some of us hate it (when we eat an apple and our thighs starts rubbing together). But does anyone really know what metabolism is or how it works?

Your (my, our) metabolism is really just your metabolic rate, or BMR, which is roughly the amount of calories that you burn when at rest. Like right now as you sit on your couch, feet up, laptop on your lap and a bowl of cereal in your hand. This is the energy that your body uses to keep organs, cells, and digestion all going. It is influenced by your age, sex, height, weight, and the amount of muscle mass that you have.

There are lots of myths around about things that will “speed up” your metabolism, causing you to burn more calories. There are also many surprising truths. I’m going to separation the fact from the fiction and give you all the tools to control your metabolic destiny. Here we go!

Myths

If your mom has a “slow” metabolism, you will too: This is one is half-true. Heredity does play a role in metabolism, but just because mama passed on that snail’s-pace metabolism doesn’t mean it has to stay that way. There are many ways to speed things up: build muscle mass, eat a balanced breakfast and overall diet, snack throughout the day on low-calorie foods, include protein in your diet, and keep moving!

Grapefruit increases your metabolic rate: Its fiber and water will fill you up, and the Thermogenic Effect of the fruit means that your body will use extra calories to digest it, but it won’t speed your metabolism up more than any other food.

Celery is a negative-calorie food: I wish! That would be easy. And I’d be eating a whole lot more celery. But, nope, it’s not so. Celery still has calories, no matter how difficult it is for our bodies to eat and digest it.

Truths

Ice cold beverages and foods rev up your metabolism: It’s true, but the number of extra calories that you’ll burn are definitely not enough to burn off the damage done at Thirsty Thursday. Studies have suggested that drinking five to six glasses of ice cold water could help you burn an extra 10 calories per day. Not too exciting, but those calories could help you burn up to a pound a year without even trying!

Drinking water can help you burn more calories: Say it with me, “I LOVE WATER.” Seriously, you need it. And not just when you’re working out and not just when you’re hungover (or chugging water late-night to prevent a hangover). We all need water all the time! Getting enough water per day for your body weight helps to keep your metabolism, as well as all of your body’s other functions, running at full speed and maximum capability.

Dieting slows your metabolism: Yep! This one’s true, even if it seems counter-intuitive. For every pound you lose, your Basic Metabolic Rate (a fancy term for your metabolism) drops about 2 to 10 calories a day. So, if you manage to lose 10 pounds, you now have to eat 20 to 100 fewer calories per day.  Counteract this effect by gaining muscle as you lost weight; more muscle mass means a faster metabolism!

Protein speeds it up! Protein is far superior to fat or carbohydrates when it comes to your metabolism, because it requires more of your body’s energy (fat!) to digest!  Studies show that you may burn up to twice as many calories digesting protein as carbohydrates. To get enough protein per day, take one third of your body weight and convert it into grams. That’s about how much protein you need to eat to keep things running smoothly.

YOUR BURN MORE CALORIES WHEN YOU’RE PMSING!: I wanted to believe it, I prayed it was true…and it actually is! Pass the Oreos, please!! Yes, PMS cravings ARE related to the boost in your metabolism before your period. Your resting metabolic rate increases between ovulation and the first day of your period and can burn up to an extra 300 calories per day! Woohoo!

Eat well, and often: Though it seems a little backwards, eating balanced meals and snacks every 2-4 hours keeps your metabolism in high gear! This includes breakfast – eat it, people! Even a tablespoon of peanut butter is better than nothing. Breakfast gets your metabolism kick-started for the day and then you can keep it at maximum speed by eating small meals and snacks throughout the day.

Drink Some Coffee and Green Tea: This one’s tough because it is true, but like water, isn’t a huge metabolism booster. The caffeine in coffee will help you burn more calories after drinking it, but very few. Green Tea, which contains a substance called EGCG (epigallocatechin gallate), may also help you burn more calories, but so few that any weight loss effects are almost impossible to detect.

Lift! For every pound of muscle in you, your body burns 35 calories per day. The body burns just 2 calories for each pound of fat. Conclusion? Weight train!! Increased muscle mass and density will lead to an increase in calories burned because the muscle takes more energy to maintain than the fat. This means that even when at rest you will be burning more calories! (Here are some great exercises that you can do just about anywhere!)

Some Like It Hot: Some studies have shown that hot pepper and very, VERY spicy foods can raise metabolic rates by about 20% up to 30 minutes after a meal. If burning your mouth, turning red, dealing with heartburn and sweating are worth it to you, go for it! But if you’re willing to put in that much work, why not just hit the gym instead?