Category Archives: Uncategorized

Is Your Metabolism Slow?

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You might begin to wonder if your metabolism is slow if you:  A – can’t seem to lose any weight despite the increased amount of exercise you do, B – either stay the same (i.e. stall) or gain weight after cutting calories, or C – both. To get to the root of the problem, you may need to have your thyroid checked, because it regulates your metabolism. There is a minimal possibility that you could have a thyroid disorder (i.e. goider, hyperthyroidism, hypothyrodism). Approximately 10% of women in the U.S. have some type of thyroid disorder. Sorry guys. I couldn’t find your numbers. Most insurance plans cover at least one thyroid test a year, so getting an Endocrinologist referral is one option. If you don’t have insurance, you can go the DIY route. Click HERE to get the thyroid self test. I’d rather just go to the professional though lol.

What Is Your Metabolism?

Your metabolism changes the food you eat into “energy” your body can actually use. The process of those changes is a collective of metabolic interactions. If your metabolism is working properly, then it is very efficient at changing your food into energy. If your metabolism isn’t working properly then it is really inefficient at changing your food into energy. 

Here are key metabolic processes

  1. Basal Metabolism (i.e. BMR, Harris Benedict Formula) – About 60-65% of the calories you eat are spent keeping all of your basic bodily functions working properly. For example, your BMR tells you how many calories you need just to be a couch potato all day.
  2. Exercise – (i.e. ADL, Strength Training, Cardiovascular Training, Flexibility Training) – 25-30% of your calories eaten are used for moving around (i.e walking around at work), doing chores and actual workouts.
  3. Thermic Food Effect – 10% of the calories you consume are used to break down your food into energy (i.e. digestion). 

How To Increase Your Metabolism

  1. Exercise – Cardiovascular training (i.e. walking, running, biking, swimming) increases your heart rate during exercise and strengthens your heart. This increases your metabolism during the activity. Strength training develops your muscles, making them stronger and hungrier! They require more energy. The more developed your muscles are (either strength or endurance), the higher your metabolism increases during AND after the activity. This is why you see fitness enthusiast and athletes eating what seems like all of the time. That’s because they have to eat a lot to give their muscles energy.
  2. Thermic Food Effect – The body has a harder time breaking down protein into energy than say simple sugar. This is why you see the mainstream protein craze going on right now. The body also has a harder time breaking down complex carbohydrates like whole grains, beans, fruits and vegetables because of the high fiber content. This is why it’s better to eat those types of foods. An apple a day really does keep the doctor away! Reduce your simple sugar foods like candy bars and other sugary treats, because the body barely does anything to break the food down. Sugar rush!

HINT: Some foods have sugar in them even when you may not think so. See the Yoplait Greek 100 below vs the Fage 0%. The Fage has almost twice the protein and a tad less sugar. Plus a serving of Fage is 170g vs the 150g of Yoplait. I’m all for more food! A good way to increase your thermic food effect in this case would be to switch the Yoplait Greek 100 out for the Fage. Try it with your other favorite foods!

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References

  • “ACSM’s Resource Manual for Guidelines for Testing and Exercise Prescription (4th Ed.)”; J. Roitman (Ed.); 2001

Artificial Sweeteners: Good? Bad?

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Artificial sweeteners are supposed to lessen the glycemic load placed on your body. In other words, it’s supposed to give you that sweet taste you crave while not raising your blood sugar much it at all. The bottom line is, although these man-made products offer  low/no calorie and sugar free alternatives, use them in moderation. They ALL have been reported to have negative health side effects. Here is a list of the top artificial sweeteners on the market today

1. Stevia (Rebaudioseide A) – found in many low calorie/fat free/sugar free foods and drinks.

2. Splenda (sucralose)- found in many low calorie/fat free/sugar free foods and drinks.

3. Sunsett (acesulfame-k) – found in lots of sports drinks like Gatorade G2, Red Bull sugar free, Amp sugar free

4. Sweet One (acesulfame-k) – found in sports drinks like those listed above.

3. Nutrisweet (aspartame/neotame) – now, found mostly in the baking isle as a substitute or on restaurant tables.

4. Equal (aspartame/neotame) – now, found mostly in the baking isle as a sugar substitute or on restaurant tables.

5. Sweet’N Low (saccharine) - now, found mostly in the baking isle as a sugar substitute or on restaurant tables.

Good and Bad

Stevia: Pro- previously banned by FDA in 2008; FDA approved as a dietary supplement in 2011 in limited quantities. It can not be labeled as a general purpose sweetener. Whole leafe Stevia or crude extracts still not approved as of January 2013. Cons – “Research done in the 1980s suggested that DNA changes occurred when stevia was tested with a certain bacteria. The FDA believes stevia’s safety has not been proven.”

acesulfame-K: Pro – 1988 approved by FDA in limited quantities. Cons – “Acesulfame K contains the carcinogen methylene chloride. Long-term exposure to methylene chloride can cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer in humans.”

Splenda: Pros – FDA approved in 1998 in limited quantities. Cons – “ Studies in rats showed that rats that were given sucralose had shrunken thymus glands, enlarged livers and kidneys.” 

Nutrisweet/Equal: Pros – FDA approved in 1996. Cons –  ”Some people have reported central nervous system side effects, like headaches, dizziness and mood changes, after consuming aspartame. But after reviewing 600 of these complaints, the CDC concluded there was no association. (The Environmental Nutrition newsletter later reported that the CDC was leaving open the possibility that a small group of people is very sensitive to aspartame.)”

Sweet’N Low: Pros – approved pre 1977 –  Cons – “Saccharin has been known to cause cancer of the urinary bladder in rats under experimental laboratory conditions.”

Do Weekends Make You Fat? What about Holidays like Memorial Day?

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If you’re like many people, you can pretty much follow your Monday through Friday work routine. Maybe you’ll eat something light for breakfast (or not), a light lunch and dinner at home as usual. Then Friday evening comes, and you’re going out. The extra calories begin. Saturday you’re out and about, eating more foods that you normally pass on during the week. Your usual eating habits won’t fall back into place until Monday morning. If we were to chart it, your daily calorie consumption looks a little like this:

Calories increase on the weekends!

What’s the result? The result is that you could be gaining 2lbs a week just from weekend overeating alone.
What’s the solution? Pick one day to splurge instead of three (Friday/Saturday/Sunday).
See for yourself. Compare a one day splurge versus a three day splurge below:

1-Day Splurge = 1200 calorie dinner at Red Lobster
Friday Evening:
Seaside Shrimp Trio (above) 1010 calories

Long Island Iced Tea (above) 190 calories

3-Day Splurge = 4470 Calories (1200 Red Lobster on Friday+ 1890 Chipotle lunch on Saturday+ 1380 Ihop pancakes and OJ)
Friday Evening:
Seaside Shrimp Trio (above) 1010 calories

Long Island Iced Tea (above) 190 calories

Saturday:
Chicken Burrito (above) 1170 calories

Chips & Guac (above) 720 calories

Sunday:
Breakfast sampler and orange juice (above) 1380

Reduce Your Food Cravings with Scientifically Proven Methods

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Bad nutrition can really diminish results from your hard work in the gym. Even so, some times your appetite swells or those cravings just keep coming! The bad news is, appetite fluctuations probably won’t ever go away. The great news is, there are proven, scientifically backed techniques that bodybuilders, athletes, fitness enthusiasts and biggest losers use all the time. These same techniques can help you reduce your food cravings.

Cravings can be the downfall of a weight loss program if you let them get the best of you. Did you know that sugar is a main driver in most cravings?

1.One good natural solution to help curb those cravings is fiber. A fantastic source of sweetness and fiber is fresh fruit. Had some lately? Even if you aren’t that big on fruit, there are some other options like flaxseed to cook with/sprinkle on food or the FiberOne brand, even Metamucil to drink. Some folks prefer getting fiber the old fashioned way with fresh fruits and veggies, but to each their own.

2.Another solution to help curb those cravings is Emotional Freedom Techniques. Most people think of it as accupuncture. You can find a local professional or even learn how to practice it on yourself. I haven’t tried it, but as I said earlier, to each their own. Here’s a demonstration: watch now.

So what do you think?

Low Fat Protein?

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Yes! There are low fat protein options out there. Read-em and weep: Egg whites, yogurt, milk, cheese, beans, fish, crabs, scallops, shrimp, asparagus, cauliflower, broccoli, lean meats…

Nuts are a great source of protein too, BUT remember they pack a higher fat punch.
Below is 1 oz of almonds measured out: 163 calories, 14 fat, 6 carbohydrate, 6 protein

1 oz of almonds shown in hand is 163 calories, 14 fat, 6 carbohydrate, 6 protein


Below is about 1 cup of asparagus: 34 calories, 0 fat, 5 carbohydrate 3 protein

A New Low Calorie Food

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I found a new low cal (actually no calorie) food at Wegman’s. It’s called No Oodle. It really is a noodle. It’s slightly more chewy than a regular noodle, but I really like it. It’s already cooked, and preserved in a hint of lime juice. You just rinse it really well (about 30 seconds) before use. I added a peanut sauce I found at Wegman’s and tossed it a few times, then warmed it and enjoyed. Don’t warm it up too long in the microwave or the microwave will dry it out. Here’s a link if you want to try.

NoOodle Video Link