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ironmanmagazine.comCoQ10 is an essential nutrient found in organ meats that is necessary for proper mitochondria function, according to the September ’12 Better Nutrition. The mitochondria are the ”energy-generating furnaces” in all cells, where fat is burned. CoQ10 levels begin to fall when we hit our 30s, which can account for low energy and a sluggish metabolism. To supplement, try 100 to 200 milligrams a day.

Vegetables are important for everything from your immune system to recovering from workouts to brain health—but you may not be getting all you can from them. According to the October ’12 Bottom Line Health, studies show that up to 70 percent of the nutrients in raw vegetables are not absorbed by the body—and much of that because they aren’t being chewed sufficiently.

Chewing gum can help you lose weight. The October ’12 Health reports on a Louisiana State University study in which gum-chewing subjects had fewer food cravings and ate fewer high-calorie sweets than those who didn’t chew gum. Chewing gum has been shown to reduce stress, and it may also trick your brain into thinking that you’ve recently eaten something sweet.

Breakfast kick-starts your metabolism, but having coffee first can suppress your appetite. Have coffee after your hardy, healthful breakfast to make sure you eat enough to get your body going and your muscles growing.

—Becky Holman

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