Fat is not the enemy. Healthy fats, such as those found in avacados, nuts, fish, fish oils, and olive oil, are highly protective for the cardiovascular system. They can boost your body's fat burning potential. In addition, healthy fats keep blood sugar levels stable.

If you are having concerns about your metabolism slowing down, check your meal schedule. You may not be eating frequent enough. Unfortunately, eating three big meals a day can bring your metabolism to a halt. By contrast, if you eat often during the day, you’ll be giving your metabolism a steady stream of energy to carry you through your activities. In fact, studies showed that people who eat throughout the day are 45% more likely to maintain a healthy weight than those who only eat three large meals. Eating smaller, more frequent meals helps keep hunger at bay since you aren’t waiting four, five or even six hours in between meals. Additionally, you’ll eat less overall because you won’t be starving by the time you finally sit down to eat. Aim for five or six smaller meals a day instead of three large meals. Start out with breakfast, have a snack a couple of hours before lunch, eat a smaller lunch, have a snack before dinner, and eat a smaller dinner. You don’t even have to give up your breakfast-lunch-dinner routine – just eat less at these three main meals, supplement with snacks, and you’ll keep your metabolism revved up all day long.

Your Body Mass Index, or BMI, is a measure of body mass based on your height and your weight. This measurement was previously hailed as the best way to determine if you’re at a healthy weight. But recently, the value of a person’s BMI has been debated because this number fails to take into account the ratio of fat to lean mass, or the distribution of fat on a person’s body. Packing excess abdominal fat is more dangerous than the extra fat on your hips and thighs because the fat around your middle is closer to your vital organs. To really determine if your body composition is healthy, some experts recommend tossing the BMI and concentrating on waist-to-hip ratio. To find your ratio, divide the circumference of your waist by the circumference of your hips (use a tape measure to get the values). Women are at an increased risk for heart disease and other health problems when this number exceeds 0.8, and for men it’s 0.95. This means that if your waist is as big as or bigger than your hips, your health depends on you losing weight. Many people who are at a normal BMI still have a sizable unhealthy belly paunch, which is why this method isn’t as accurate as once thought.

Oatmeal is a wonderful breakfast choice that can help you start your morning off right. But are you getting the most potential out of this oat? Instant oats are a popular choice, because they’re quick to prepare. But instant oats are quick and easy for a reason – they’ve been shaved down to size, removing much of the oat’s natural fiber and nutrients. Instant oatmeal also has sodium, sugar and other not-so-healthy additives. If you want the best oatmeal for your health, make time in the mornings to prepare rolled oats on the stove or in the microwave. Opt for steel-cut oats or old-fashioned oats, both of which have even more of the bran and germ intact. If you just can’t make time for cooking the old-fashioned way, try Quaker Oatmeal’s new Weight Control oatmeal, which has some added goodness. This instant breakfast offers six grams of fiber, seven grams of protein and just one gram of sugar.

Potassium is a mineral involved in electrical and cellular body functions. It plays various roles in metabolism and is essential for the proper function of all cells, tissues, and organs. Adequate potassium helps to maintain lower blood pressure levels, reduce the effects of sodium intake on blood pressure, prevent kidney stones, decrease bone loss, and improve glucose metabolism.
For athletes, potassium's role is of particular importance because potassium helps regulate fluids and mineral balance and is needed for muscle contractions and transmission of nerve impulses.

Specifically, potassium:
Assists in the regulation of the acid-base balance.
Assists in protein synthesis from amino acids and in carbohydrate metabolism.
Is necessary for the building of muscle and for normal body growth.

A deficiency of potassium (hypokalemia) can occur in people with certain diseases or as a result of taking diuretics for the treatment of high blood pressure, heart failure, or weight loss. Therefore, athletes with eating disorders, or those wrestlers and others who are trying to make weight, may be at an increased risk. Diuretics are probably the most common cause of hypokalemia.
A variety of conditions can cause the loss of potassium from the body. The most common of these conditions are vomiting and diarrhea. Additionally, many medications such as diuretics, laxatives, and steroids can cause depletion of potassium.

The most common symptom of potassium depletion is fatigue. Other symptoms of potassium deficiency include slow reflexes, muscle weakness, and EKG changes. A quick loss of potassium could lead to cardiac arrhythmias and even death.

Taking in a potassium supplement is not necessary as this mineral can be readily obtained through a variety of food sources. Fish such as: salmon, cod, flounder, and sardines are good sources of potassium. Various other meats also contain potassium. Vegetables including: broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), and leafy green vegetables such as spinach, lettuce, and parsley contain potassium. Fruits that contain significant sources of potassium include: citrus fruits, apples, bananas, and apricots.
There is no upper level set for potassium, as food sources of potassium have not shown to reach toxic levels. On the other hand, supplemental potassium can lead to acute toxicity in otherwise healthy individuals.