Metabolism

&

What You Should to Know

Metabolism ~ Work with Yours.

Everything you eat that contains carbs, from Caesar salad to a slice of cherry cheesecake, is ultimately converted into glucose (blood sugar) which is what your body's cells use for energy.

Any excess is stored as fat.

In the lean times (when you're on a diet and exercising, for example), your body will burn fat for energy to keep you going.

That's how you lose weight.

Glucose gets into cells with the help of insulin, a hormone produced by your pancreas.

This system works pretty efficiently when you're eating a variety of foods such as whole grains, protein, and fat, which are digested and metabolized slowly for energy over the long haul, as well as simple carbohydrates, which are digested and absorbed quickly.

But if your diet favors these fast burning carbs, your insulin production system has to work overtime.

The pancreas must produce more insulin to open up cells and allow in all the sugar.

So far, so good, but as your body realizes it's full with fuel, two dire things happen.

It stops burning fat stores for energy and it begins storing more of the food you eat as fat.

So you gain weight.

Your insulin levels plummet once all the glucose is either feeding your cells or packed onto your belly and hips.

But with blood sugar bottomed out, too, you're left tired, moody, and hungry for more sugary foods to boost your energy levels.

If your diet continually requires lots of insulin, this hormone can eventually become less efficient, a condition called insulin resistance.

So your pancreas produces still more.

But when extra insulin circulates, it can damage your heart and create problems.

*** Your Metabolism ***

People with pre-diabetic conditions or diabetes are up to four times as likely as healthy people to get heart disease and are at increased risk of cancers of the breast, uterus, colon, and pancreas.

In a Danish study, 25 people who raised their daily protein levels to the amount recommended (up to 25% of daily calories) lost 10% more belly fat than dieters who ate more carbs.

Ideally, you want aerobic exercise most days of the week, along with strength training which also attacks abdominal fat and is an important part of any weight loss program.

*** Your Metabolism ***

The eating plan that follows was developed by nutrition expert Ann Fittante, RD, at the Joslin Diabetes Center in Seattle, and is based on the glycemic index (GI), a system that ranks foods by how much and how quickly they raise blood sugar.

Eating low glycemic index (GI) foods frequently during the day (three meals and three snacks) has been shown to keep blood sugar levels on an even keel for hours.

There's growing evidence that a low glycemic index (GI) eating plan can help you lose weight, keep it off, switch off cravings, and make you feel energetic, even when you're eating fewer calories.

Protein fills you up and boosts metabolism, so you'll burn more calories, even up to 3 hours after you eat.

*** Your Metabolism ***

Dairy foods can help you lose weight and protect against metabolic syndrome, which raises your risk of heart attack, stroke, and cancer.

The following plan even includes daily snacks and treats, such as wine and chocolate to help fight the deprivation that dooms so many diets.

The following are typical serving sizes.

*** Your Metabolism & Fruit;

1 med. whole fruit (apple, banana, peach, pear, etc.)

1/4 c. dried fruit

1 c. fresh, frozen, or canned fruit (berries, melon, grapes, etc.)

*** Your Metabolism & Vegetables;

1 c. raw, leafy vegetables

1/2 c. cooked vegetables

6 oz. vegetable juice

*** Your Metabolism & Grains;

1 slice whole grain bread

1/2-1 c. cooked or dry cereal

1/2 c. cooked brown rice or whole wheat pasta

3 c. popcorn sprayed with Extra Virgin Olive or Macadamia oil.

1/2 c. cooked whole grain pasta

1/2 c. cooked quinoa or barley

*** Your Metabolism & Protein;

3 oz. cooked beef, pork, poultry, or fish (the size of your palm).

1 1/2 oz. reduced fat cheese.

1 oz or 2 Tbsp. almonds, walnuts, or cashews.

1 Tbsp. nut butter.

1 egg.

4 oz. tofu.

1/2 c. cooked beans.

*** Your Metabolism & Dairy;

8 oz. (1 c) 1% (or fat free) milk.

1 c. low fat, fat free plain or fruit yogurt (150 calories or less per 6 to 8 oz serving)

*** Your Metabolism & Good fats;

Get 25 to 30% of your daily calories from fat, including daily servings of the good fats your body needs most, such as olive, canola, or flaxseed oil; ground flaxseed; and avocado.

The nuts mentioned under protein also provide healthy oils such as walnuts, almonds, cashews, peanuts, and peanut and almond butters (these servings can be in addition to your protein servings).

1 oz. or 2 Tbsp. nuts/seeds (5+ servings per week).

1/8 avocado.

Limit added oils (preferably extra virgin olive oil) to 1 Tbsp. per day.

*** Your Metabolism & Treating Yourself;

If you're happy with your weight, or weight loss, you can have one or two treats every day.

Try to limit each one to 80 to 150 calories.

1/2 oz. dark chocolate (e.g., one Lindt truffle).

Frozen yogurt, ice cream, sorbet, or sherbet: 120 calories or less per 1/2 c. serving.

4-6 oz. wine.

12 oz. beer.

1-1/2 oz. liquor.

*** Your metabolism and what does one do if out at a dinner party?

Or out at a restaurant?

You can use these two simple rules to stay on your plan:

1. Fill half your plate with vegetables and/or fruit.

2. Fill the rest with roughly equal amounts of whole grains and other high-fiber carbs, lean protein, and a good source of healthy fat.

Your Daily Plan;

Don't worry about counting calories.

On this plan, if you follow our guide to daily servings, you'll get about 1,600 calories or less (for serving sizes, see "Size Your Servings").

You'll also have one or two snacks or treats daily.

Here's a typical day;

3-4 fruits

4-6 vegetables

3-6 grains

2-4 protein

2-3 dairy

2-3 good fats

Trouble losing weight?

Cut out treats and have just one 80-calorie snack a day, such as a serving of fruit, popcorn, or an ounce of string cheese, plus two 25-calorie-or-less snacks (raw veggies, green salad dressed with vinegar, seltzer with lemon or lime, unsweetened tea).

*** Your Metabolism & Day 1

1 serving Smoothie (or see our smoothie recipes).

Blend 1/2 c. fresh or thawed frozen blueberries, 1 2 c. low fat vanilla yogurt, 1/2 c. cranberry-blueberry juice and 1 Tbsp. ground flaxseed.

Snack;

3 c. popcorn

Lunch;

Tuna sandwich:

1/2 c. tuna (in water) and 2 tsp. low fat mayo with lettuce and tomato on 2 slices whole grain bread.

1 c. raw sugar snap peas or other raw vegetable dipped in 2 Tbsp. low fat dressing.

Snack;

1 orange.

Dinner;

3 oz. baked chicken.

1 c. polenta.

2 c. salad with 1 Tbsp low fat dressing.

1 c. steamed broccoli and yellow squash.

6 oz. wine or extra 80 calorie snack.

Snack;

1/2 c. applesauce mixed with 1/2 c. low fat plain or vanilla yogurt and cinnamon.

*** Your Metabolism & Day 2

1 egg, prepared any style with cooking spray.

1 whole grain English muffin spread with 2 tsp. trans-free margarine.

Snack;

1 c. frozen grapes.

Lunch;

1 c. low sodium tomato soup made with fat free milk.

2 c. salad with 2 oz. grilled chicken and 1/8 avocado, dressed with 1 Tbsp. low-fat dressing.

1 sm. slice corn bread

Snack;

2 rice cakes spread with 2 tsp. all natural peanut butter.

Dinner;

3 oz. grilled salmon with 2 Tbsp. Cilantro-Mint Yogurt:

Combine 1/4 c. + 2 Tbsp low fat plain yogurt, 2 Tbsp. low fat sour cream, 1 Tbsp chopped cilantro, 2 tsp chopped mint, 1/4 tsp salt, 1/8 tsp black pepper, and a pinch of ground red pepper (optional); refrigerate leftover sauce for other meals.

1 c. whole grain pasta tossed with sautéed red bell pepper or other veggies.

1 c. 1% milk.

Snack;

1/2 c. sliced fruit topped with 2 Tbsp. low fat sour cream or low fat plain or vanilla yogurt.

*** Your Metabolism & Day 3

1 c. high fiber dry cereal with 1/2 c. blue-berries and 2 Tbsp. ground flaxseed.

1 c. 1% milk.

Snack;

1 slice raisin bread, toasted, with 1 tsp. trans-free margarine and a sprinkle of sugar and cinnamon.

Lunch;

Nut-butter sandwich:

Spread 2 Tbsp. all natural peanut butter or other nut butter and 1/2 Tbsp. blackstrap molasses or 1/2 Tbsp. jam on 2 slices whole grain bread.

Carrot and celery sticks.

Snack;

1 banana.

Dinner;

3 oz. beef tenderloin.

1 med. baked potato with 2 Tbsp. low fat sour cream.

1 c. steamed green beans and carrots

2 c. salad with 2 Tbsp low fat dressing.

1/2 c. low fat frozen dessert topped with 1/2 c. sliced strawberries.

Snack;

3 graham cracker squares with herb tea.

*** Your Metabolism & Day 4

Asparagus with mushroom and goat cheese omelet:

Boil 4 asparagus spears for 2 to 3 minutes until crisp-tender; pat dry.

Sautée sliced mushrooms in cooking spray.

Whisk 2 lg. eggs, 3 Tbsp. 1% milk, 1 Tbsp. fresh basil, 1/8 tsp. black pepper, and 1/8 tsp. salt.

Cook omelet in 1 tsp. butter.

When done, sprinkle on mushrooms and 1/8 c. goat cheese, fold, and serve with asparagus

Snack;

1 apple.

Lunch;

1 c. low sodium vegetable soup.

Lg salad: Mix 1-1/2 c. greens, 1/2 c chopped vegetables, 1/4 c. canned chickpeas (rinsed and drained), 1/2 c. chopped apple or grapes, 1/8 avocado, and bean sprouts.

Dress with 2 Tbsp. low fat dressing.

1 serving whole grain crackers or 1 sm. whole grain roll.

Snack;

6-8 oz. low fat plain or vanilla yogurt.

Dinner;

1 Italian style beef burger: Mix 1-1/2 lb. extra lean ground beef, 5 Tbsp. grated Romano cheese, 2 Tbsp. pine nuts (toasted and finely chopped), 1 tsp. dried oregano, 3/4 tsp. garlic powder, 1/2 tsp. salt and 1/4 tsp. black pepper.

Divide into 4 patties (4" diameter, 1" thick).

Broil 4 to 6 minutes on each side.

Serve on whole grain roll.

Spread with 1 Tbsp. ketchup and 2 tsp. mustard and top with lettuce, tomato, and onion, if desired.

2 c. tossed salad with 2 Tbsp. low fat dressing.

1 c. 1% milk.

Snack;

1 serving whole grain tortilla chips (150 calories or less) and 1/8 c. salsa.

Now, in the event that you're knocked off the plan because of a crazy day or travel, these easy strategies can reduce the effect of a meal on your blood sugar.

Add beans;

Only have time to make instant rice?

Just add some beans.

Throwing in a low glycemic index (GI) food brings down the GI rating of the entire meal.

Deploy good fats;

Slather a tablespoon of peanut butter on your morning English muffin.

Fat slows the absorption of sugar into the bloodstream.

Add a cheese stick, precooked chicken strips, or avocado to your carb snack.

A stick of string cheese or a few pieces of chicken added to a potentially blood sugar raising snack (such as crackers or a piece of toast) will keep you full longer.

Like fat, protein slows digestion and the absorption of sugars.

Have a salad with vinaigrette (see our excellent vinaigrette recipes);

Start lunch or dinner with any vinaigrette dressed veggie medley.

Arizona State University nutritionists have found that vinegar prevents blood sugar spikes after eating.

They suspect that acetic acid (the compound that makes vinegar sour) interferes with enzymes that break down carbs.

Just 2 teaspoons per meal can help tame glucose.

Sprinkle on some cinnamon;

As little as 1/4 teaspoon of cinnamon each day improves your body's ability to metabolize glucose, report researchers at the USDA's Beltsville Human Nutrition Research Center in Maryland.

A compound in this spice called methylhydroxy chalcone polymer makes cells absorb glucose faster and convert it more easily into energy, so your blood sugar stays lower.

*** Your Metabolism & How to Fill Your Plate.

** Breakfast Plates;

Whole grain cereal and milk topped with fruit.

Two slices whole grain toast with nut butter and fruit.

*** Your Metabolism & Lunch plates;

Sandwich filled with 2 or 3 slices of lean meat, with a salad, fruit salad, or veggies.

Black bean, lentil, or other bean-based soup, with a salad or side dish of vegetables and a whole grain roll or crackers.

*** Your Metabolism & Dinner plates.

** Traditional;

Salad or cooked veggies (half the plate); palm-size piece of fish, poultry, or lean meat (one-third to one-quarter of the plate), 1 cup of whole grain pasta, brown rice, quinoa, or a medium sweet potato.

** Stir-fry;

Three-quarters vegetables and one-quarter meat, poultry, or seafood.

Fill three quarters of your plate with stir-fry and one-quarter with brown rice.

And there you have it.

To aid in our weight loss goals we must know how our metabolism works and how we can work with our metabolism.

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