Tag Archives: food

What is Metabolism?


CHAPTER 1

What Is Metabolism?

“I’ve searched the web but found nothing that tells me how to

distinguish if my metabolism is healthy. I’ve found plenty of

ways to tell me how to improve my metabolism but nothing

that explains what is normal. Are there outward signs that

will tell you if your metabolism is healthy?”

Metabolism.com member

      According to Webster’s Dictionary, metabolism is “the chemical and  physical processes continuously going on in living organisms.” But when most people think about metabolism they focus on one specific process—the process that releases and stores energy from the food we eat. This is because this type of metabolism not only affects how efficiently your body burns fuel but also influences how easily our bodies gain or lose weight.

 Turning Food into Energy

In simple terms, your metabolism is the rate at which your body breaks down nutrients from the foods you eat and converts them into a form the body can use. After you’ve eaten a bowl of cereal or a sandwich, chemicals produced in the digestive tract, known as enzymes, break down all of the complex molecules that make up the food into smaller, more usable nutrients. Proteins are broken down into amino acids, fats into fatty acids, and carbohydrates into simple sugars like glucose. These nutrients are then absorbed into the blood where they are transported all over the body.

 At this point the nutrients can be used in different processes. Amino acids are usually used to build and repair tissues, while glucose enters cells and is metabolized for energy. Any extra nutrients left over after these processes are generally stored in body tissues, especially the liver, muscles and body fat, and used for energy at a later date if the body needs it. (Think of it like a squirrel stocking up nuts for the winter.)

In this way, the process of metabolism really is a balancing act between two very different types of activities: (1) building up body tissues and energy stores, and (2) breaking down energy-rich nutrients, body tissues and energy stores to produce fuel that will power the body. Continue reading

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Can Color Effect Your Appetite?


Professional chefs understand how important food presentation is for the success of a meal. One element of the eating experience that can be under estimated however, is the effect of color. Scientific studies have shown that the color of the food and the eating environment effect appetite, often in a significant way. Continue reading

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Dr. Oz’s “Metabolic Makeover” Dishes Empty Calories


I want to help Dr. Oz not criticize him. Criticizing Dr. Oz is like criticizing Mother Theresa. He is uniformly worshiped by the media and his huge audience. He comes across as someone truly wanting to be helpful. So if I come across as being critical of him think of it as constructive criticism.

Yesterday, as I waited in the checkout line at Walmart, I saw a popular woman’s tabloid with a full page photo of Dr. Oz. The headline with the picture was “Dr. Oz’s Metabolic Makeover”. This intrigued me because I can use new information of this kind in my daily office encounters, so I bought the magazine. Imagine my surprise when, reading through the 2 page article, I didn’t find a single word from the great and powerful Oz. Instead a nameless author offered a summary of “Dr. Oz’s body-transforming secrets!”. What were Dr. Oz’s secrets? Take Vitamin D, fish oil, calcium, multivitamins, get enough sleep, and eat food with anti-oxidants low in carbs and sugar. In conclusion a dietitian put together a few simple recipes for meals based on a 1400 calorie per day diet. That’s it folks. That’s all she wrote!! Nothing even remotely new or body transforming. There was not a single original or inspirational thought to be found. Not even a single quote from the medical guru. I doubt whether he even read the article himself.

Dr. Oz was trained as a cardiac surgeon. It takes years of dedication and hard work to achieve that goal. In his mind must have been a desire to save people’s lives by literally taking them to the brink of death and bringing them back healthier than they were before. What this article says to me is that Dr. Oz has allowed himself to become the Kim Kardashian of medicine. A pretty but empty headed celebrity offering nothing of real value. His full page photo in this magazine is the portrait of an almost cynical drive to grab a few dollars from the pockets of adoring fans. What kind of deal do you have, Dr. Oz? Do you get a few pennies for each magazine sold? Do you really need the money, the fame, the glory that this kind of exploitation provides?

Nobody got hurt by this, you might say. That is true if you have time and money to waste. I know that many people would rather get up to date information they could use to get healthy and donate the money they wasted on this article to better causes.

We expect something more from you Dr. Oz. Shake off your advisers and entourage. Stand up for the person you originally sought to be.

Gary Pepper, M.D.
Editor-in-Chief, Metabolism.com

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Spirulina and other Green Superfoods Can Jumpstart Good Health by Tom Hines


Metabolism.com is pleased to share the following article provided by our guest contributor, Tom Hines.
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In some ways, your body is like a machine — it works best when it’s properly maintained and tuned up. Food is your fuel and when you fill your tank with lousy fuel, your engine sputters and stalls. If your body’s engine is sluggish and needs a jumpstart, spirulina and other green superfoods can help deliver the energy necessary to keep the machine running smoothly, avoiding a breakdown.

Spirulina is a ‘green superfood,’ a term used to describe various nutrient-rich natural supplements, which include Chlorella, Wheat Grass, Barley Grass, Alfalfa and Kelp. Unlike most store-bought supplements, the concentrated vitamins and minerals they provide are not synthetic. Green superfoods are whole foods harvested directly from nature and are exactly what your body needs to offset stress and to clear away toxins.

SAD is very sad indeed

S.A.D. stands for Standard American Diet – there was never a more apt acronym. The majority of U.S. citizens today subsist on processed fast food laden with refined carbohydrates and saturated fats. Meats are frequently tainted with growth hormones, antibiotics and pathogens. For people who manage to work the recommended five to nine daily servings of fruit and vegetables into their diet, modern agricultural techniques have stripped crops of many vitamins and minerals.

Processed and cooked foods, which are the cornerstones of the S.A.D, and beverages such as coffee, tea, soft drinks and alcohol create an acidic blood pH, encouraging the growth of bacteria, fungus and mold. In an overly acidic environment, the body literally begins to compost. Illnesses such as heart disease and diabetes are often the result of the composting process. Green superfoods have an alkalizing effect, counteracting the acidity caused by poor diet, stress and toxic overload and setting the stage for a return to good health.

Spirulina and Chlorella, the most super of the green superfoods

Spirulina is a blue-green algae whose name comes from its spiral coil shape. High quality spirulina thrives in both salt and fresh water in tropical climates and it is known to have nourished the Aztecs, who harvested the algae from Lake Texcoco. Some of the benefits of Spirulina are:

  • Contains all of the essential amino acids vital to human health
  • An excellent protein source for all vegetarians, including vegans
  • Balances blood sugar by boosting glycogen, which offsets insulin
  • Rich in GLA (gamma linolenic acid) and other essential fatty acids Delivers an array of vitamins, including the all-important folic acid
  • High in potassium and a dozen other minerals
  • Improves focus and mental clarity

Chlorella is a single-celled green algae whose name is derived from Greek and Latin words that translate to “little green.” In the 1940’s and 1950’s, intensive research was done on little green algae’s potential role in solving world hunger, due to its high protein content and its bounty of beneficial vitamins and minerals. The natural health community, meanwhile, has always touted Chlorella’s health-imparting properties, particularly in the area of detoxification. In addition to being the very best source of chlorophyll, here are some more of Chlorella supplement benefits:

  • Rids the body of toxins and stored waste
  • Tones and cleanses the blood
  • Reduces body odor, acting as an internal deodorant
  • Improves bowel health and reduces flatulence
  • Naturally freshens the breath
  • Clears the skin

Cereal grasses and seaweed

Wheat grass is a popular juicing ingredient due to its superior nutrition, which it delivers without raising blood sugar. It also helps to lower blood pressure.

Barley grass alkalizes the blood and strengthens the digestive system.

Alfalfa helps reduce LDL (low-density lipoprotein) or bad cholesterol, without affecting levels of HDL (high-density lipoprotein) or good cholesterol and studies are underway to determine its effectiveness at lowering blood sugar levels and its ability to invigorate the immune system.

Kelp is a brown-algae seaweed, which grows in abundant kelp forests in shallow oceans all around the world. Kelp is rich in iodine and therefore beneficial to overall thyroid health. Its high vitamin and mineral content promotes pituitary and adrenal gland health as well. It’s renowned for its contribution to lustrous hair and skin. Taken shortly after exposure, it can also mitigate the negative ramifications of heavy metals and irradiation.

Making the most of green superfoods

Incorporating Spirulina, Chlorella and other green superfoods into the diet is easy, since they are all available in powdered form. Simply mix the desired amount into salad dressing, or add it to soup, juice or water. The taste is fresh and green and the active enzymes of living food add a healthy dimension even to a less than healthy meal. Of course, pregnant or breastfeeding women and people taking medications should consult with their doctors before incorporating any new food into their diets.

Many people who regularly incorporate green superfoods into their daily regimen have reported increased energy, mental clarity and an overall healthy glow. When stress, toxic thoughts and an imperfect diet have left your body’s engine sluggish, green superfoods are a quick and easy way to put yourself back on the road to health. Long may you run!

About the Author
Tom Hines, co-owner of NutritionGeeks.com (MN #1 Now Foods herbal provider), has been working in the nutrition industry since 1997, is a competitive powerlifter, lives with his wife Netti and three boys TJ, Grady and Brock on the prairie in west central Minnesota, spends his leisure time coaching youth wrestling, working with his horses and being play toy #1 for his boys.

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The Joy of Being Vegetarian; by Louise Infante


A member of metabolism.com, Louise Infante, is a great enthusiast of the vegetarian life style. Louise submitted this blog to metabolism.com so we could help her get the word out. I found the article extremely informative and hope you do too. Thanks Louise for your effort.

Here is what Louise has to say:

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Give me five minutes and I’ll give you 1 very good reason for being vegetarian.

While fish is the most important dietary way to obtain the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which has been shown to be essential in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians does not adversely affect mood, reported by a new study (Nutr J. 2010;9:26. DOI:10.1186/1475-2891-9-26).

A research team from Arizona State University conducted a cross-sectional study to compare the mood of vegetarians who never eat fish with the mood of healthy omnivorous adults.

An overall total of 138 healthy Seventh Day Adventist adults residing in Arizona and California (64 vegetarians and 79 non-vegetarians) were enrolled in the study and completed a health history questionnaire, food frequency questionnaire and 2 psychometric tests, the Depression Anxiety Stress Scale and also the Profile of Mood States..

Vegetarians had significantly lower mean intakes of eicosapentaenoic acid, docosahexaenoic acid and the omega-6 arachidonic acid; they had higher intakes of the omega-3 alpha-linolenic acid and the omega-6 linoleic acid.

“Seed oils are the richest sources of α-linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (Linseed oil), clary sage seeds, perilla, chia, and hemp.”

However, the vegetarians also reported significantly less negative emotion than omnivores in both psychometric tests. Mean total psychometric scores were positively linked to the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely related to alpha-linolenic acid and linolenic acid intake.

The study team noted there is also the possibility that vegetarians may make better dietary choices and could generally be healthier and happier.

If you want to give it a try, here is an example of vegetarian recipe based on Italian cuisine

Italian Spaghetti with Zucchini

Ingredients:
* 17 oz. Spaghetti
* 24 oz. Of thin sliced zucchini
* 1 / 2 cup walnuts oil
* A few basil leaves
* 2 tablespoons of yeast flakes
* Salt and pepper

In a skillet or frying pan heat the oil and when hot, add garlic and zucchini. Raise heat and stir often to complete their cooking. They need to be golden and crispy outside and tender inside. Cook the pasta, drain and sauté in pan with zucchini, basil and yeast. Serve immediately.

Zucchini contain fewer calories and possess no fat. But they are a good source of potassium, e vitamin, ascorbic acid, folate, lutein and zeaxanthin.

These types of nutrients are extremely sensitive to heat and to enjoy their benefits you should find a quick solution to cook or even eat raw in salads.

From the therapeutic perspective, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.

About the Author – Louise Infante writes for vegetarian menu blog, her personal hobby blog centered on vegetarian cooking tips to help people live better.

http://www.vegetarianmenu.net/1_great_reason_to_become_vegetarian_224.doc

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What to expect from a Nutrition Consultation


What exactly is a Nutrition Consultation? That is Question Number One from the public! Well, a nutrition consultation is something that takes into account someone’s medical and weight history; blood work/laboratory values; activity; habits; Calorie, protein, carbohydrate, fat and fluid needs; nutrition support needs and personal goals. A good nutrition assessment will take all of this into account in order to get a full picture of a client and what their specific needs and recommendations are.

A very common issue is that people think they are eating way too much at night and want to cut down on their intake a night. Most of the time, these folks aren’t eating enough during the day and find themselves so hungry at night that they make up for missed meals and more! In this case, I teach that food is the best appetite suppressant around! If you eat good, solid, healthy meals and snacks, you won’t feel so hungry later on in the night.

Of course, sometimes people experience “emotional eating” where they are counting on food to meet an emotional need that they have. At first it may feel like the need is fulfilled. Food is comforting, nurturing, it can seem like a “companion”. HOWEVER, food is fuel, not emotional support. When we mistake food for emotional support, we stop looking for the real, underlying emotional issues that need our attention. That is when food becomes a distraction, a past time, even an addiction. I urge clients to look at food as food and not an emotional crutch or distraction.
On the other end of the spectrum are the folks who need to gain weight and can’t seem to gain no matter what they do. A nutrition consultation will provide an assessment of exactly how many Calories they need to maintain and to gain weight. It will provide guidance for consuming healthy foods and not empty Calories, as well as recommendations for maintaining lean body mass.

Some folks need nutrition support, especially if they are on medications that deplete nutrients. My professional opinion is that the majority of people in this country do not even meet the RDA’s for many nutrients and I believe that the RDA’s need to be updated to reflect current knowledge and research in the science of nutrition.

A Nutrition Consultation will also help dispel the numerous misleading concept about nutrition that are out there floating around on the internet and in the media. I teach people some very basic concepts so that when they look at the latest headlines or listen to what other people have to say about nutrition, they will be armed with knowledge that will help them to judge what it truly best for themselves. So that is a Nutrition Consultation in a NUTshell.
And as always,
Consider having an individualized consultation!
http://www.metabolism.com/beth-ellen-diluglio/

Beth Ellen DiLuglio, MS, RD, CNSD, CCN, LD/N
In regards to this reply please read the our terms of service at:http://www.metabolism.com/legal_disclaimer/

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Medicinal Salad


Salad to the rescue!

Salad to the rescue!

Ugh! I ate too much/ate the wrong things/have indigestion/feel gassy!!!!

A simple fix to the occasionally off tummy caused by a variety of mealtime experiences including a strange combination of foods from a sunny day picnic, a late night out with alcohol and cheap diner food or even just monthly gassiness or eating too much of something you know always gives you gas, try this simple medicinal salad at your next meal:

MEDICINAL SALAD
  • 4 cups of washed mixed greens or lettuce (this looks like a lot, but you’ll love it)
  • Enough raw apple cider vinegar or fresh lemon juice to coat the clean dried leaves (about 2-3 tbsp)
  • 1 tsp olive or flaxseed oil
  • a tiny bit of salt and fresh pepper
  • top with cilantro/parsley and or cucumber if you have it
This is a recipe for one. Stay away from tomatos, carrots, olives or any other normal salad topping. Have this at your next meal following the unhappy meal that caused the upset.
How’s it work?
The greens and raw vinegar/lemon juice act as alkalizing brooms through your system, helping the body to process that funny meal with ease.
What’s it do?
It will relieve bloating, gas, slight reflux and sluggishness. Don’t be afraid to have this late at night after your meal in question to get a better night’s rest or as an appetizer for the next meal you’re hungry for.
Kimberly, counselor since 1998 and founder of www.RedAppleYoga.com, holds a Masters in Health & Healing as a Certified Nutritional Counselor, a Masters in Education and is an internationally trained advanced  Yoga and Yoga Therapy instructor that has worked and studied in New York, Spain and in Southern India. Her practice is based in New York City. She believes in showing her clients how to combine time-tested ancient theories with modern knowledge to get the best benefits from both worlds.

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Why we binge eat


Over eating and emotional eating is just another sign that you are in fact human.

knowing why is more than half the battle

knowing why is more than half the battle

You’ll see a lot of articles about how to fight the occasional eat-fest, in fact I dare you to find one woman’s or man’s magazine near the holidays and at the beginning of summer that doesn’t address this issue.

In these magazines, and even on weight loss forums all over the net, you’ll see suggestions with how to beat it: eat this food, don’t eat that food. Go for a walk, take a bath. But let’s be honest, if these things worked, we’d all be prunes from taking all of those bubble baths and ben and jerry’s would be out of business….well, okay, they’d have to at least sell the summer home in Buenos Aires.

So here’s some more practical advice on discovering your reasons for binging and how to heal from them:

There are only 2 possibilities for eating past hunger:

1) you’re not getting enough nutrients from the foods you eat.

If this is true, your cravings will be for very particular food groups and will often come with other health problems like light headedness, cranky moodswings, headaches, muscle cramps, etc.

For example, someone that does not get enough protein or is getting too much protein will crave sugary foods because both proteins and sugars will show up in your blood sugar insulin levels, keeping the right amount of proteins in your diet will keep sugar cravings at bay. If this is you, you may feel fatigued in your workouts, have irregular periods or feel sluggish.

People on over restrictive diets low on calories will crave carbohydrates and sugars because these are the sources more quickly turned into energy in the body.
If you know that you’re not eating well or are on a ___diet (fill the blank in with any one food item and you KNOW it’s a bad idea), this could be your reason. Do you feel hungry constantly, do you have trouble sleeping? These could be signs of imbalanced carbohydrates in your diet.

2)you’re not getting enough emotional outlets in your life.

Look, we’re emotional beings. We eat for hunger, yes, but we also eat because we’re stressed, tired, lonely, bored, celebrating. And we’re not the only ones. I’ve watched my cat eat until she puked (and then eat the puke, and then puke the puked food and eat it again) because she was lonely, so why should we expect more from ourselves? Okay, fine, don’t eat what you’ve puked.

If you know this is why you over eat, I ask you to think of one question: What feeling am I seeking when I eat too much?

This one question will get you a lot more than you may think. If you eat until you feel happy, what happened today or earlier that made you UNhappy? If you eat until you feel calm, what made you irritated? Generally, emotional eating form their own kind of food groups:

Crunchy salty foods = aggravation, irritation.

Sweet, soft doughy,creamy foods = sadness, need for consolation.

Soft, salty foods = boredom, loneliness.

Fatty, fried foods = feeling spacy, ungrounded, unsure.

Now of course there’s no science book that’s going to break down these parallels in what you eat, when and why. You could be ready to punch your boss in the face and reach for ice cream, not chips, but hey, don’t you want someone to console you after you punch him?

In the end, if you can start with knowing why YOU eat too much, that’s more than half the battle.

So I’m not saying the next time you go shopping to distract yourself from the Dorito aisle because it’s “bad”, but just think, what do I want to feel after I eat this? and see if that changes anything.

Kimberly, counselor since 1998 and founder of www.RedAppleYoga.com, holds a Masters in Health & Healing as a Certified Nutritional Counselor, a Masters in Education and is an internationally trained advanced  Yoga and Yoga Therapy instructor that has worked and studied in New York, Spain and in Southern India. Her practice is based in New York City. She believes in showing her clients how to combine time-tested ancient theories with modern knowledge to get the best benefits from both worlds.

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The Power of Food – Excerpt from “Definitive Guide to Cancer” **


As a nation, we are obsessed with food. Fast-food restaurants and their billboards clutter our city streets. Volumes have been written on the topic of food. Newsstands are littered with magazines about it, and there is even an entire television network devoted just to food. We savor it, discuss it, and even plan our lives around it. And we consume a lot of it. In the process, we’ve also managed to supersize our health risks dramatically over the past few decades.

The kind of food eaten has nearly as big an impact on health as the amount — and sometimes more. In fact, much of the malnutrition in the world can be attributed to unhealthy food or consumption of “empty calories” (highly processed foods lacking important vitamins, minerals, and other essential nutrients). Though it may seem surprising, many obese individuals are actually significantly malnourished.

But foods have both the power to harm and the power to heal. Understanding both sides of the equation is important. Rather than allowing food to have power over you, you can create a winning partnership with it. Proactive cancer prevention shifts the energy, placing emphasis on healthful fresh and whole foods packed with essential nutrients, turning calories into cancer-fighting fuel.

Utilizing foods as powerful tools for cancer prevention requires that you look beyond one of your most basic senses — taste. You need to evaluate food not just on its quick-fix satisfaction factor, but on its nutrient value as well. And as you get accustomed to healthier foods, you may be pleasantly surprised to find that you come to appreciate their flavors more than old, unhealthy standbys — and not just because you know they’re good for you!

Sometimes what we ingest has clear ramifications. If you drink coffee daily, think back to a time when you tried to give it up or had to do without. Remember the headache? Have you ever experienced heartburn after too many pieces of pepperoni pizza or constipation after eating too much cheese? The good news is that this dynamic works both ways. You can prevent ill effects by avoiding certain foods, and even better, you can enhance your health by making certain food choices.

Some foods contain significant nutrients that help keep your body healthy and operating at peak capacity. Eating a healthy diet will give you the fuel you need to maintain an active pace and prevent illnesses, including cancer. While it is true that different people have different dietary needs and that what is healthy for one person may not work as well for another, there are some common denominators. Here are just a few examples of cancer-fighting foods:

– Tomatoes contain the powerful antioxidant lycopene, which supports a strong immune system.
– Whole grains contain lignans that positively influence hormonal activity.
– Citrus fruits contain flavonoids that enhance immunity.
– Soy contains certain sterols that can reduce the development of some cancer cells.
– Broccoli contains sulforaphane and other compounds that stimulate detoxification and immunity.
– Cruciferous vegetables, such as cabbage, cauliflower, and brussels sprouts, contain indole-3-carbinol, which has been shown to have anticancer properties.
– The peel of an apple contains phenolic compounds that help prevent unhealthy cells from dividing and spreading.
– Kale is high in vitamins A and C, as well as fiber, which are all perfect nutrients to help prevent cancer.
– Garlic contains several key compounds that inhibit the activity of cancer cells and help with detoxification.

Many of these foods share a common characteristic: they are colorful. At mealtime, look closely at your plate. If it is primarily white or beige, you need to add some color. Fruits and vegetables will add that color, as well as a healthy dose of potent anticancer nutrients.

** Sponsored Post.

The above is an excerpt from the book Definitive Guide to Cancer by Lise Alschuler, ND and Karolyn A. Gazella

You can purchase a copy at Amazon.com by clicking here.

Published by Celestial Arts; June 2007;$39.95US; 978-1-58761-280-0
Copyright © 2007 DEFINITIVE GUIDE TO CANCER: AN INTEGRATED APPROACH FOR TREATMENT AND HEALING by Lisa Alschuler and Karolyn A. Gazella, published by Celestial Arts

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