Tuesday, September 30, 2008

Healthy Metabolism Tools


To get back to your balanced weight, try giving your body what it needs rather than depriving or punishing yourself with harsh diet and fitness regimens.

1. Create the Message: Eat the Right FoodsA healthy diet might be the most important tool you have for balancing your metabolism. "Most people know enough to get the junk food and artificial ingredients out of their diet," says Galland. But improving your metabolism also involves "putting the good things in." Here's what you need.

Fiber The indigestible parts of fruits, nuts, whole grains, and vegetables sweep toxins from your body and slow the speed at which your body absorbs sugars from food. Both functions have a huge impact on your metabolism. The federal government recommends 25 grams of fiber a day for women and 38 grams a day for men. Foods like vegetables, beans, whole grains, and some fruits, especially berries, deliver fiber.

Healthy Fats Omega-3 fatty acids improve the metabolic function of every cell in your body, primarily by reducing inflammation. Increase your intake of fish, walnuts, and ground flaxseed while limiting your intake of pro-inflammatory omega-6-rich foods, like heavily processed foods as well as corn, soy, safflower, sunflower, and vegetable oils. Monounsaturated oils such as olive oil also have anti-inflammatory properties; make it your main cooking oil, says Hyman.

Fruits, Vegetables, and Spices Their phytonutrients -- carotenoids in carrots, curcumin in turmeric, anthocyanins in berries -- help "turn on" your body's metabolism at the cellular level and regulate hormones that help control appetite. These foods also contain high levels of antioxidants, which reduce inflammation. Center every meal or snack on fruits or vegetables -- totaling at least five to nine servings a day -- and use spices such as turmeric, cinnamon, and garlic liberally.

Friendly Foods Pay close attention to foods that lead to bloating or other unpleasant symptoms. You probably know if you're truly allergic to a food, but it's possible to be intolerant and not realize it. Undetected intolerances can contribute to inflammation and hypothyroidism -- both of which spell trouble for metabolism.

Two of the most common food sensitivities are to gluten -- a protein present in foods like wheat, rye, oats, barley, spelt, and kamut -- and dairy. Hyman recommends removing them (or other foods you suspect you may be sensitive to) from your diet for at least a week to see whether your symptoms change.

2. Light a Fire: ExerciseWhen it comes to metabolism, the value of exercise "goes beyond the amount of calories you burn," says Galland. Resistance training builds muscle, and regular, sustained movement supports your thyroid, lowers inflammation, and improves the rate at which insulin can move blood sugar into your cells -- so there's more available as fuel and less sugar circulating in the blood to be turned into fat.

Any form of exercise helps, but you can increase your body's power to burn food calories (even when you're sleeping) by alternating periods of intense exercise with slower periods. Known as interval training, this exercise pattern "tunes up the mitochondria and increases your basal caloric burning," says Hyman. It doesn't matter what you choose to do -- walk, jog, bicycle, swim, or row. Exercise for one minute at nearly maximum capacity and then for three minutes at moderate capacity. Alternate for 30 minutes, two or three times a week, he says.

3. Clean Up Your System: SweatPesticides, chemicals from manufacturing, and metals such as mercury and lead from air, water, and food circulate in the blood and wind up in body fat. In the blood, these toxins sabotage the body's main metabolic regulator -- the thyroid gland. (Another toxin accumulator might surprise you: rapid weight loss. When you burn fat, the toxins it stores enter the bloodstream.)

The solution: Sweat. Your body excretes toxins and waste in perspiration. "Not sweating is like not going to the bathroom," says Hyman. Regular exercise should make you sweat, but so will saunas and hot baths. Losing weight gradually -- not crash dieting -- will also help prevent your bloodstream from becoming a toxic dump, says Galland.

4. Become Aware: BreatheLiving on a flat line of high tension does incredible damage to your health, say experts -- metabolism included. Cortisol, the hormone your body produces when you're stressed, increases your appetite and promotes inflammation, reducing the body's sensitivity to metabolic hormones.

To reduce cortisol levels and normalize your metabolism, you must relax, say experts. Mind-body practices such as yoga and tai chi can help reduce stress, but relaxing can also be as simple as slowing down long enough to be conscious of your breath for a few minutes each day. "Breath," says Hyman, "is the doorway to the parasympathetic nervous system," which governs relaxation.

Apple, Date, and Ginger Crisp

A little ginger -- a powerful anti-inflammatory and digestion aid -- goes a long way in this dessert. Combining dates and apples provides a sweet dose of fiber.



Ingredients
  • 4 tablespoons light brown sugar
  • 4 tablespoons unsalted butter, melted
  • 2 tablespoons grated fresh ginger
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon grated orange zest
  • 4 pitted Medjool dates, chopped into 1/4-inch pieces
  • 2 Granny Smith apples, peeled, halved, cored, and cut into 1/2-inch wedges
  • 2 Macoun apples, peeled, halved, cored, and cut into 1/2-inch wedges
  • 9 gingersnap cookies, finely crumbled (3/4 cup)
  • 2 tablespoons chopped pecans
  • 2 tablespoons old-fashioned rolled oats
  • 1/2 cup thick unsweetened yogurt

Directions

  1. Preheat oven to 350 degrees. In a medium bowl, combine 3 tablespoons sugar, 1 tablespoon melted butter, grated ginger, cinnamon, orange zest, and dates. Add apples and toss to combine. Transfer mixture to an 8-inch square baking dish.
  2. In a small bowl, combine gingersnaps with pecans, remaining sugar, oats, and remaining butter. Using your fingertips, work mixture to form a crumble topping. Distribute topping over apples. Cover dish tightly with aluminum foil. Bake until fruit mixture is bubbling, about 30 minutes. Uncover and continue baking until topping has browned and apples are tender when pierced with a paring knife, about 20 minutes. Let cool 10 minutes before serving with yogurt. essert. Combining dates and apples provides a sweet dose of fiber.

Per serving: 407 calories; 4 g protein; 17 g fat; 65 g carbs; 5 g fiber.
Prep: 25 Minutes Total: 1 hour 25 minutes Serves 4

Four Ways to Start a Fitness Routine

Busy lives, stressful schedules, poor diets, inadequate sleep, not enough down time and lack of energy: Sound familiar? With all there is to do in life, something has got to give, and often it's your fitness regime. It can be challenging to find time to work out, but the long- and short-term health benefits make it a necessary aspect of achieving optimum health. Here are some tips to help you get back on the track to making positive changes:

  1. Change your daily habits. We've all heard the advice to park farther away or take the stairs, because it works. Set a goal to take the stairs at work every other day.
  2. Pace yourself at the gym. Everyone is there for the same reason, so don't be embarrassed if you're going a little slower. Use light weights for strength training, and limit yourself to 2-10 minutes on the stationary bike when you first start out. You'll find that your stamina will quickly improve.
  3. Take care of yourself. Wear the proper footwear, removable layers or light clothing, and avoid dehydration by drinking more water than you think you need.
  4. Get encouragement. Join an exercise class, hire a personal trainer, or enlist a friend for morning walks. It's more fun if you don't go it alone.

Choose Wisely

Eating fresh produce is the best way to obtain daily nutrients, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful chemicals. Make sure you purchase only organic varieties of the produce listed below. According to the Environmental Working Group, common growing practices make these crops the most likely to contain pesticide residues:

  1. Apples
  2. Bell Peppers
  3. Celery
  4. Cherries
  5. Imported Grapes
  6. Nectarines
  7. Peaches
  8. Pears
  9. Potatoes
  10. Raspberries
  11. Spinach
  12. Strawberries

With the rising cost of food, eating healthy may seem like a luxury you just can’t afford. But don’t head for the unhealthy fast-food “value menus” just yet - use this list of inexpensive foods to guide your shopping. All are healthful choices for the whole family that won’t break the bank.


1) Canned wild-caught salmon and sardines: Dr. Weil recommends both as good sources of omega-3 fats, which are strongly anti-inflammatory. Canned Sockeye salmon is always wild caught, and the edible bones in both fish are a good source of calcium.
2) Kale and other dark, leafy greens: When it comes to getting health benefits per ounce, dark leafy greens such as kale, mustard, collards and bok choy are excellent choices, as they provide iron, calcium and folic acid.
3) Whole grains: Higher in fiber and complex carbohydrates than processed grains, choices like steel-cut oats, brown rice and barley are healthy grains that are affordable and versatile.
4) Sweet potatoes: A universally appealing root vegetable, sweet potatoes are an excellent source of vitamins A and C - natural antioxidants that help neutralize free radicals - and are packed with nutrients including carotenoids, copper, and fiber. 5) Beans: Whether you choose kidney, pinto, black or garbanzo, beans are a high fiber, high protein food that are inexpensive and versatile. Dried beans will give you more for your money, but canned varieties (choose low- or no-sodium versions) are still a great bargain.
6) Nuts: Packed with healthy fats, protein, vitamin E, magnesium, and other vital nutrients, nuts - when eaten in moderation - can lower your risk of heart disease and heart attacks. Dr. Weil recommends walnuts, almonds and cashews.
7) Tofu: Whole soy foods, including tofu, contain phytonutrients that can protect against cancer. An inexpensive alternative to meat, tofu provides B vitamins, iron and calcium, and is very versatile - use it in everything from stir-fry to smoothies!
8) Bananas: High in potassium and fiber, bananas are a simple, portable, healthy snack. Plus, bananas may help support normal blood pressure, healthy bones, gastrointestinal health, and protect against atherosclerosis and heart disease.

Examining How You Eat: If you tend to wolf down your food while standing in front of the fridge, you may be prone to weight gain. Practicing 'intuitive eating' - paying attention to your body and adjusting your intake to your actual needs - has been linked to weighing less (and, as a bonus, having a lower risk of cardiovascular issues). Intuitive eating doesn't limit what or how much you eat, but rather dictates that you eat only when really hungry and stopping when you are full.
So next time you catch yourself eating simply because you are stressed, bored or depressed, consider that you're doing the opposite of "intuitive eating" and consuming unneeded calories that can lead to weight gain.

The Anti-Inflammatory Diet

An important step in creating a healthy kitchen is to read and understand food labels. When you begin restocking your pantry, food labels are your best resource to assess what to keep and what to toss. This practice will also give you an overview of your choices in the supermarket, and is a good starting point to modify your shopping habits. Use the list below to determine which items to discard. Many of these ingredients are considered pro-inflammatory and therefore unfavorable to healthy aging. If the list of ingredients contains one or more of these undesirables, toss and don't buy again!
  • Animal fat, such as lard
  • Artificial sweeteners or non-nutritive sweeteners
  • Coconut oil
  • Corn oil
  • Cottonseed oil
  • Fractionated oil
  • High fructose corn syrup (HFCS)
  • Hydrogenated or partially hydrogenated oil or vegetable shortening
  • Margarine
  • Palm or palm kernel oil
  • Blended vegetable oils
  • Safflower oil
  • Soybean oil
  • Sunflower oil

Note that high-oleic versions of sunflower or safflower oils are acceptable, as they have fatty acid profiles closer to that of olive oil.

Eat a variety of fresh, whole foods such as fruits and vegetables, and minimize your intake of processed and fast foods. Getting started is simple - try these four steps:

  • Step One: Look at your carbs. The majority of carbohydrates in your diet should be in the form of less-refined, less-processed foods with a low glycemic load. You can do this by replacing your snack foods made with wheat flour and sugar with whole grains, beans, winter squashes, and sweet potatoes.
  • Step Two: Replace your cooking oil. Instead of safflower and sunflower oils, corn oil, cottonseed oil, mixed vegetable oils, butter and margarine, use extra-virgin olive oil as your main cooking oil (for a neutral tasting oil, use expeller-pressed, organic canola oil).
  • Step Three: Decrease your consumption of animal protein. Except for fish (such as omega-3 rich salmon) and reduced-fat dairy products, animal derived protein should be limited. You can easily replace meat with vegetable protein such as beans, legumes and whole soy foods.
  • Step Four: Eat more fiber. Try to eat 40 grams of fiber a day, simple to do if you increase your consumption of fruit, especially berries, vegetables and whole grains.