Metabolism Marvels

Are you carrying extra pounds these days?  Are you finding it harder to lose weight and keep weight off?  Does this sound like the beginning of an infomercial for a miracle weight loss drug?  Well you are in luck because I am not offering an unhealthy, fake quick fix.  Hopefully I can provide you some information regarding metabolisms and what we can do to BOOST the ones we have.  Unfortunately as we get older our metabolism slows down.  The metabolism is a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel. 

Metabolism is affected by age, sex, heredity, and proportion of lean body mass.  Everyone burns calories at different rates so it’s important to not compare yourself to someone else.  Focus on what you can do to BOOST your metabolism rather than marvel at the person who eats obscene amounts of food and doesn’t gain a pound.  It’s truly not healthy to be able to eat unlimited portions of fast food and sweet treats.  Those foods do nothing but damage body cells.  SO maybe having a slower metabolism is not such a bad thing because NOW you will focus on the good-for-you foods and activity you need to kick that slow metabolism into overdrive.  This way you can live a longer and healthier life than ever before.

There are some things you can do and some foods you can eat to help boost your metabolism.

Ø  I know you’ve heard it before that BREAKFAST is the most important meal of the day.  Well it is because you are literally breaking the fast.  The best foods to enjoy at breakfast time are a combination of protein and complex carbohydrates.  These foods will conserve energy levels and help you to feel satisfied all morning. 

Ø  The best way to kick start your metabolism is engaging in exercise including aerobic workouts to burn calories in the short term and weight training to build muscles and boost metabolism in the long run.  Muscles burn more calories than fat, even at rest, so the more muscle you have, the more calories your body will burn.  Every pound of muscle in our bodies burns about 35 calories a day while each pound of fat burns only 2 calories per day.

Ø  Small, frequent meals and snacks help keep your metabolism in high gear all day long.  You will burn more calories overall because when you put too many hours between your meals, your metabolism slows down to compensate.  Make this habit a way of life because eating this way occasionally will not regulate your metabolism as effectively. 

Ø  Most foods boost your metabolism, especially the first hour after you eat.  Protein generally requires about 25% more energy to digest.  That is one more reason why protein should be a component of every meal and snack.  (I find myself repeating this concept quite often)  Some studies suggest that spicy foods and green tea have a slight impact on metabolism.  Here is a list of other foods to enjoy daily to help boost that metabolism of yours.

METABOLISM MARVELS

1.)    Grapefruit – lowers the insulin levels in your body that can trigger your system to store fat; fiber causes your body to work harder to break it down 

2.)    Green Tea – Antioxidant EGCG (epigallocatechin gallate) speeds up your brain and nervous system

3.)    Yogurt – Protein requires a lot of energy to be processed; probiotics regulate digestive tract

4.)    Almonds – Essential fatty acids (1 oz/serving)

5.)    Coffee – Caffeine (2-3 cups/day)

6.)    Turkey – Protein-rich and lean

7.)    Apple – Fiber

8.)    Spinach – Fiber, antioxidants, magnesium, potassium, iron, vitamin C

9.)    Beans – Fiber and protein

10.)  Jalapeños – Capsaicin speeds up your heart rate

11.)  Broccoli – Calcium boost metabolism, vitamin C helps your body absorb more calcium; fiber

12.)  Oatmeal – Fat-soluble fiber

13.)  Soy milk – Calcium

14.)  Curry – Speeds up metabolism like jalapenos

15.)  Cinnamon  - Helps your body metabolize sugars more effectively

If I Only Had a Brain

Brain Health

One in every seven Americans older than 71 years of age has some form of dementia, most commonly Alzheimer’s disease. More than 24 million people worldwide have some form of dementia, and by the year 2040, it is estimated that without new medical options that number could reach a staggering 84 million.

There are so things you can do now to exercise your brain and decrease your chances of developing dementia.

Exercise your mind

Leisure activities such as board games, crossword puzzles, writing, dancing, playing musical instruments, and reading are proven to stave off the development of dementia.  Memorizing new information also reduces this risk. Avoid long hours in front of the television and exercise your mind.

Exercise your body

Studies have shown that it does not matter what form of exercise you choose. Anything from water aerobics to hiking will work, but the frequency and intensity does matter. In fact, in one study of nearly 1500 people who were tested at midlife before displaying any symptoms of dementia and then tested again between 65-79 years of age, those who exercised at least two times each week during middle age had a significantly decreased risk of dementia development, even after all other variables were ruled out. The greatest benefit is observed, in some studies, in those individuals who were genetically susceptible to Alzheimer’s disease. However, other studies did not reach the same conclusion.

Doing challenging physical activity increases blood flow and oxygen to the brain, and helps to form new cells. In fact, physically active people actually have a larger hippocampus, the area of the brain that helps with learning and memory. Physical activity also produces endorphins and other “feel good” chemicals that lead to calming and improved focus. It appears that the more energy expended during physical activity, the greater the reduction of risk. Even after dementia has begun to develop, exercise can improve concentration and brain plasticity.

Think positively

Depression is positively linked to a person’s chance of developing cardiovascular disease, which in turn is linked to development of vascular dementia.

Lose weight, if you need to - People with central obesity (in the abdominal area) appear to have a much higher risk for developing dementia. In one study of 6500 individuals within the Kaiser Permanente Northern California system, those with the largest abdominal measurement had three times the risk of developing dementia, compared to those with the smallest waist measurement.

Get enough sleep - Sleep deprivation temporarily decreases levels of brain-derived neurotrophic factor, which is crucial for storing information.

Quit smoking, if you smoke - Smoking increases your risk of developing cerebrovascular disease, a condition that causes your brain to not receive all of the blood necessary to operate properly.

Eat right - BRAIN BOOSTING FOODS

1. Avocado – Monounsaturated fat helps blood circulate better

2. Blueberries – Best brain food! Also anti-stress food, high fiber, low glycemic index

3. Wild Salmon – Omega-3 fatty acids

4. Nuts – Vitamin E as well as protein, fiber, healthy fats

5. Seeds – Vitamin E, protein, healthy fat, antioxidants, magnesium

6. Coffee – Caffeine, fiber (2-3 cups/day)

7. Oatmeal – Fiber, protein, omega-3s

8. Beans – Carbohydrates (the brain runs on carbs), fiber, vitamins, minerals, protein

9. Pomegranate – Fiber, antioxidants

10. Brown Rice – Complex carbohydrate, low-glycemic index

11. Tea – Antioxidants (catechines), caffeine (2-3 cups daily)

12. Chocolate – Antioxidants, caffeine, fiber (DARK chocolate)

13. Oysters – Selenium, magnesium, protein

14. Olive Oil – Healthy fats = clear thinking, good memory, balanced mood

15. Tuna – Omega-3s, vitamin B6

16. Garlic - Antioxidant

17. Eggs – Protein, fat, selenium

18. Green Leafy Vegetables – Iron (spinach, kale, chard, romaine, arugula)

19. Tomatoes – Antioxidants (lycopene when cooked)

20. Fat free milk – Vitamin D

BRAIN DRAINERS:

Alcohol interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity.

Nicotine constricts blood flow to the brain.

SIMPLE SWAPS

Eating healthy doesn’t mean you have to restrict yourself from your favorite foods.  Eating healthy doesn’t mean deprivation.  Eating healthy doesn’t mean lettuce for breakfast, lunch and dinner.  Eating healthy doesn’t entail bland tasting foods.  Eating healthy just means everything in moderation, watching portion sizes and making simple swaps here and there.

We all have typical eating habits that are difficult to change, but once you make a change and get used to it, it becomes a new eating habit.  One for example is cutting back on egg yolks which contain a lot of cholesterol and saturated fat.  Egg yolks also contain iron and choline which are an important part of the diet but if one suffers from high cholesterol or heart disease they may benefit from limiting the amount of egg yolks in their diet.  Try using two to three egg whites and one whole egg the next time you make scrambled eggs or an omelet.  You will cut out almost 400-600 mg of cholesterol and around 100-150 calories.

Living a healthy life doesn’t mean you have to change everything at once.  It begins with baby steps.  Try one thing at a time.  If it is impossible to change something right now, move on to the next swap.  The important part is trying to add in the nutrients you need for optimal health and well-being.

Here are some good ways to start:

·         Swap your daily glass of fruit juice for one piece of fresh fruit or if your glass of juice is 8 oz or larger, slim it down to 4-6 oz. (the recommended daily serving size of juice)

·         Swap candy for dark chocolate (antioxidants)

·         Swap canned vegetables for fresh or frozen (less sodium)

·         Swap “whites” for “browns” – choose whole grain bread, cereal, rice and pasta more often

·         Swap sugar-filled beverages for water – freshen plain water with fruits, vegetables, and herbs such as lemons, limes, cucumber, and mint

·         Swap bottled salad dressings for olive oil, toasted sesame oil or walnut oil and pair with vinegar and herbs

·         Swap 2% milk for fat-free milk

·         Swap butter for Smart Balance light buttery spread with flax

·         Swap dinner plates for salad plates (portion control)

·         Swap store bought 100 calorie packs for homemade 100 calorie packs

o   ½ cup salsa with 1/3 cup fat-free cottage cheese

o   ½ apple with 2 tsp. peanut butter

o   ½ cup grapes with 6 almonds

o   8 oz. low-fat yogurt

o   1 whole hard-boiled egg and one hard-boiled egg white

o   1 cup jicama with 2 T. hummus

o   ½ cup edamame

o   1 laughing cow cheese wedge with 3 Triscuit crackers

o   1 light string cheese with ¼ cup cherry tomatoes

·         Swap lasagna noodles for thin slices of grilled zucchini or eggplant (see recipes)

·         Swap white pasta for spaghetti squash (see recipes)

·         Swap potato chips for kale chips (see recipes), jicama chips or popcorn (whole grain!)

·         Swap hummus for ranch as your raw vegetable dipper (more protein and less fat)

·         Swap ketchup and BBQ sauce for fresh salsa or mustard (less sugar)

·         Swap bread for lettuce and wrap up your favorite healthy burger or sandwich

·         Swap iceberg lettuce for spinach (more nutrients)

·         Swap meat for beans (black, navy, pinto, kidney, white) or tofu

·         Swap bacon for Canadian bacon (less sodium, calories and fat)

·         Swap egg yolks for whites (more protein, less cholesterol and saturated fat)

·         Swap peas for edamame (more protein)

·         Swap traditional yogurt for Greek yogurt (more protein, stick with plain non-fat , add fresh fruit)

·         Swap canned tuna for canned salmon (more heart-healthy omega-3s and calcium)

·         Swap rice for lentils or quinoa (more protein and fiber)

·         Swap full-fat cheese for reduced-fat cheese to save on calories and saturated fat

·         Swap salt for herbs and spices

·         Swap cold, sugary cereals for oatmeal or whole grain cereals such as Shredded Wheat (look for cereals with at least 5 grams of fiber and no more than 5 grams of sugar)

·         Swap two slices of bread for one

·         Swap white flour tortillas for whole grain flour or corn tortillas (more fiber, less refined carbs)

·         Swap noodles for veggies (bulk up your next pasta dish with extra vegetables)

·         Swap mayo for avocado (healthy fat)

·         Swap fruit alone for fruit paired with a protein such as nuts or low-fat cheese (protein at every snack)

·         Swap butter for non-stick, no-calorie sprays

·         Swap granola or trail mix for raw nuts (remember to watch portion size)

·         Swap full-fat ice cream for light versions or frozen fruit bars

·         Swap candy for sugar-free gum

·         Swap popsicles for frozen grapes and bananas

·         Swap oatmeal packets for quick oats (less sugar)

·         Swap meat-lover’s pizza for vegetable-lover’s pizza and opt for the whole wheat crust and skip the extra cheese

·         Swap diet soda for sparkling or seltzer water

·         Swap tonic water for club soda

·         Swap sports drinks for protein shakes

·         Swap herbal tea for green tea (boosts metabolism, lowers blood pressure, cholesterol absorption and defends against cancer)

·         Swap sugary specialty alcoholic beverages for red wine (in moderation of course)

·         Swap sweet tea for home-brewed sun tea (add lemon and mint for extra flavor)

·         Finally, Swap “good/bad” for “healthy/unhealthy”

What's In That?

The ingredient list is the first thing that should be looked at when choosing to buy a food item.  For example if you were buying bread, the first ingredient that should be listed is whole wheat flour.  This is because the ingredients are listed in order of decreasing weight.  So the first ingredient listed is the ingredient found most in the product. 

Sugars can be naturally present in foods, such as fructose in fruit or lactose in milk, or they may be added to food. Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to foods at the table or during processing or preparation. Added sugars provide calories but few or no nutrients.

Some of the names for added sugars are listed below:

✤ Brown sugar ✤ Corn sweetener ✤ Corn syrup ✤ Dextrose ✤ Fruit juice concentrates ✤ Glucose ✤ High-fructose corn syrup ✤ Honey ✤ Invert Sugar ✤ Lactose ✤ Maltose ✤ Malt syrup ✤ Molasses ✤ Raw sugar ✤ Sucrose ✤ Sugar ✤ Syrup

Also avoid certain fats and oils such as hydrogenated oil.  These are trans fats.  Even if the food label indicates that the product has 0 grams of trans fat, there still could be a small amount of trans fat in the product.  If the product  contains 0.5 grams or less of trans fat the manufacturer can label it trans fat free. 

The best way to shop is to choose foods that have the shortest ingredient list and also contain ingredients that you can pronounce and that you know what those ingredients are.  For example if you add flavored creamer to your coffee, look at these two labels and decide which one you would buy. 

INGREDIENTS: NONFAT MILK, HEAVY CREAM, SUGAR, NATURAL FLAVOR.

OR

INGREDIENTS: WATER, SUGAR, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, AND LESS THAN 2% OF SODIUM CASEINATE (A MILK DERIVATIVE)**, DIPOTASSIUM PHOSPHATE, DISODIUM PHOSPHATE, MONO- AND DIGLYCERIDES, NATURAL AND ARTIFICIAL FLAVORS, CELLULOSE GEL, CELLULOSE GUM, COLOR ADDED, CARRAGEENAN.

Both ingredient lists are for Coffee Mate creamers.  The first one is from the Natural Bliss line.  It is vanilla flavored creamer.  The second one is also vanilla, but it is the original creamer.  Did you know that most coffee creamers contain partially hydrogenated oils?  When I add cream to my coffee, I want exactly that, CREAM not oil!

FLAX

Flax also known as linseed reaps many health benefits.  Flax is digested most effectively when ground. 

The Benefits of Flax:

·         Omega-3’s – the oils in flaxseeds are over 50% alpha-linolenic acid (ALA) – Just one serving (2 tablespoons) of milled flax gives you 2800 mg of omega-3s!

·         Fiber – lowers cholesterol, decreases the risk of heart disease, promotes digestive regularity, helps manage weight and keeps you full and satisfied. One serving of milled flax provides 4 grams of fiber.

·         Lignans – plant estrogens or phytoestrogens which offer powerful antioxidant properties; flax has at least 75 times more lignans than other plant foods.

·         Protein – builds and repairs muscles, bones, skin and blood; promotes satiety and immune health;  and stabilizes blood sugars

Add flax to smoothies, oatmeal, pancake, cookie, muffin batters, yogurt, salad, pasta, juice, ice cream, cereal, or any of your favorite foods

Substitute ground flax seed for eggs, butter and oil

1 egg = 1 T. flax + 2 T. water

1 T. margarine, butter or oil = 3 T. flax

For more information and healthy flax-filled recipes visit www.flax.com

Golden Flaxjacks - recipe from Biggest Loser

Ingredients
1 cup whole wheat flour
1/2 cup stone-ground cornmeal
2 T. wheat or oat bran
2 T. flaxseed meal
2 t. baking powder
1/2 t. salt
2 large egg whites
1 3/4 cup fat free milk
2 T. olive or canola oil
1/2 t. pure vanilla extract

Directions
Mix dry ingredients
Mix wet ingredients
Add wet to dry and stir until well combined
Allow batter to stand for 30 minutes or overnight in the refrigerator
Add more milk if needed to get batter to consistency of thick cream
Spray non-stick griddle or pan with no-calorie cooking spray
Pour 1/4 cup batter onto griddle - repeat
Cook until flaxjacks are puffed and dry around the edges
Turn and cook the other side until golden brown

* Makes 8 servings - 2 (4") flaxjacks: 160 calories, 6 g protein, 23 g carbs, 5 g fat (1 g sat fat), 0 mg cholesterol, 4 g fiber, 320 mg sodium

** I like to add cinnamon, banana and chopped walnuts or blueberries to my pancakes.

World's Greatest Breakfast

It is well known that the benefit of eating oatmeal is that it lowers LDL (lousy) cholesterol.  Many studies prove that consuming 3 grams of the beta-glucan soluble fiber can lower total cholesterol levels by 8-23%.  The fiber facilitates the removal of this cholesterol.  High cholesterol levels indicate a build-up of plaque in artery walls.  If this plaque becomes damaged or too large, they can rupture, blocking blood vessels which can then cause a heart attack, blood clots or stroke. There are additional benefits to enjoying this fiber rich whole grain.  Lab tests show that antioxidants in oats have anti-inflammatory properties.  In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there. Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.

Whole grains oatmeal help protect against high blood pressure, type 2 diabetes and weight gain.

Oatmeal for breakfast helps to keep you full and energy-filled all morning.  Oatmeal contains an array of nutrients, vitamins, minerals, fatty acids and amino acids.  Just to name a few, oats contain protein, dietary fiber, manganese, selenium, phosphorus, magnesium and zinc.

Different forms of oats:

• Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing
• Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
• Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
• Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling
• Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.
• Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
• Oat flour: used in baking, it is oftentimes combined with wheat or other gluten-containing flours when making leavened bread.

STEEL CUT OATS – Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled.  Since steel cut oats have not been processed as much, they contain a greater amount of nutrients compared to instant oatmeal.  Many of us don’t enjoy these oats as often because the length of time they take to cook and reality is we don’t have that kind of time in the morning.  You can stir these oats into boiling water, take off the heat and cover, and soak them overnight.  The next morning, bring them to a boil and cook for five to ten minutes to save precious time!

Get Creative with your oats!

·         Try using oats instead of bread crumbs in meatloaves and meatballs.  Use steel cut oatmeal the way you would use pearled barley in soups and stews.

·         Oatmeal makes a tasty topping for casseroles. 

·         Grind oats to a flour in a food processor to create delicious breads that will be moist, tender and have a nutty oat flavor.

·         Add oats to your favorite pancake recipe for a fiber-rich breakfast.

Delicious Oatmeal Toppings:

·         Fruit (berries, pomegranates, apples, bananas, cherries, peaches, pears, apricots, kiwi, pineapple, mango, raisins, dates, dried cranberries and pumpkin)

·         Spices (salt, pepper, cinnamon, nutmeg, ginger, vanilla, sugar, brown sugar, chili powder, peppermint, pumpkin spice)

·         Other: granola, nuts and seeds, trail mix, graham crackers, pretzels, honey, milk, maple syrup, peanut butter, all fruit jam, yogurt, applesauce, butter, cereal, yogurt, cocoa powder, cocout, dark chocolate morsels, cheese, salsa, hot sauce, avocado, coffee, currants, apple butter, caramel topping, wheat germ, ground flax

My favorite oatmeal creations include:

Apples, cinnamon and brown sugar

Bananas, cocoa powder, cinnamon and brown sugar