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JUMPSTART YOUR METABOLISM

RICHARD COLLINS, MD “THE COOKING CARDIOLOGIST”SUSAN BUCKLEY, RD

SOUTH DENVER CARDIOLOGY ASSOC.

JUMPSTART YOUR METABOLISM

• BOOSTING METABOLISM IS THE HOLY GRAIL OF WEIGHT WATCHERS EVERYWHERE, BUT HOW FAST YOUR BODY BURNS CALORIES DEPENDS ON SEVERAL THINGS.

• SOME PEOPLE INHERIT A SPEEDY METABOLISM: MEN TEND TO BURN MORE CALORIES THAN WOMEN, EVEN WHILE RESTING.

• FOR MOST PEOPLE, METABOLISM SLOWS STEADILY AFTER AGE 40.• ALTHOUGH YOU CAN'T CONTROL YOUR AGE, GENDER, OR GENETICS, THERE

ARE OTHER WAYS TO IMPROVE YOUR METABOLISM

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METABOLISM 101

• METABOLISM: THE CHEMICAL PROCESSES BY WHICH WE USE FOOD, WATER, ETC., TO GROW, HEAL, AND PRODUCE LIFE SUSTAINING ENERGY

• BASAL METABOLIC RATE- THE AMOUNT OF ENERGY REQUIRED TO MAINTAIN LIFE AT BED REST

• WOMEN: 655 + (4.35 X WEIGHT) + (4.7 X HEIGHT IN INCHES) – (4.7 X AGE)• MEN: 66 + (6.23 X WEIGHT) + (12.7 X HEIGHT IN INCHES) – (6.8 X AGE)

• WEIGHT IN POUNDS, HEIGHT IN INCHES, AGE IN YEARS• EXAMPLE: 65 YEAR OLD FEMALE, 150 POUNDS, 5 FEET TALL

• 655 + (4.35 X 150) + (4.7 X 60) – (4.7 X 65) = 1,284 KCAL

CALORIE NEEDS

• SO, HOW MANY CALORIES DO YOU NEED IN A DAY?• TAKE YOUR BMR AND MULTIPLY IT BY THE ACTIVITY FACTOR THAT BEST FITS YOUR

LIFESTYLE• SEDENTARY (LITTLE OR NO EXERCISE): BMR X 1.2• LIGHTLY ACTIVE (LIGHT EXERCISE/SPORTS 1-3 DAYS PER WEEK): BMR 1.375• MODERATELY ACTIVE (MODERATE EXERCISE/SPORTS 3-5 DAYS PER WEEK): BMR X 1.55• VERY ACTIVE (HARD EXERCISE/SPORTS 6-7 DAYS PER WEEK): BMR X 1.725• EXTRA ACTIVE (VERY HARD EXERCISE/ SPORTS & PHYSICAL JOB): BMR X 1.9

• PREVIOUS EXAMPLE IF LIGHTLY ACTIVE: 1,284 X 1.375 = 1,766 CALORIES/DAY TO MAINTAIN BODYWEIGHT

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CALORIE NEEDS

• THERE ARE APPROXIMATELY 3,500 CALORIES IN ONE POUND OF FAT• IN ORDER TO LOSE ONE POUND A WEEK, YOU WOULD WANT TO DECREASE YOUR

DAILY CALORIES BY 500 (500 CALORIES X 7 DAYS PER WEEK = 3,500 CALORIES)• IN ORDER TO GAIN ONE POUND A WEEK, YOU WOULD WANT TO INCREASE YOUR

DAILY CALORIES BY 500• THE AMERICAN COLLEGE OF SPORTS MEDICINE RECOMMENDS THAT CALORIES

NEVER DROP BELOW 1,200 FOR WOMEN AND 1,800 FOR MEN

• WHEN YOUR CALORIC INTAKE IS TOO LOW YOU WILL HAVE SEVERAL HEALTH PROBLEMS.

• ONE PROBLEM IS REDUCED MUSCLES MASS. • YOUR BODY SEARCHES FOR SOURCES OF

ENERGY TO KEEP VITAL ORGANS FUNCTIONING AND IT WILL TURN TO YOUR MUSCLE MASS FOR THOSE ENERGY FOODS.

• THIS IS CALLED CATABOLISM.

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• YOUR METABOLIC RATE WILL DROP DRAMATICALLY IF YOU EAT TOO LITTLECALORIES AND AFTER 3 DAYS OF LOW CALORIE INTAKE THIS WILL COMPOUND YOUR MUSCLE MASS LOSS.

• WHEN YOU DON’T EAT ENOUGH CALORIES YOU BECOME SLUGGISH, DEVELOP NUTRITIONAL DEFICIENCIES, AND ARE OFTEN HIGHLY IRRITABLE.

• IF YOU ARE LOWERING YOUR CALORIC INTAKE TOO LOW, YOU ARE ACTUALLY SETTING YOURSELF FOR HIGH WEIGHT GAIN WHEN YOU DO BEGIN TO EAT PROPERLY AGAIN.

• ANYTIME YOU’RE LOSING WEIGHT, YOUR METABOLISM IS SLOWLY DECREASING DUE TO YOUR REDUCED BODY MASS.

• THE SMALLER AND LIGHTER YOU GET, ESPECIALLY IF THERE’S A LARGE DROP IN SKELETAL MUSCLE MASS, THE FEWER CALORIES YOU NEED TO MOVE THAT BODY AROUND.

• YOUR CALORIE DEFICIT SLOWLY SHRINKS OVER TIME AS YOUR DIET PROGRESSES. • AS A RESULT, YOUR PROGRESS SLOWS DOWN EVEN THOUGH YOU HAVEN’T

CHANGED HOW MUCH YOU EAT.

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METABOLISM

• TO SOME DEGREE, OUR BODIES HUM ALONG AT A PRESET SPEED DETERMINED BY GENDER AND GENETICS, BUT THERE'S STILL PLENTY OF WIGGLE ROOM.

• YOU HAVE A LOT OF CONTROL OVER YOUR METABOLIC RATE• YOU CAN'T AFFECT HOW MANY CALORIES IT TAKES TO KEEP YOUR HEART

BEATING, BUT YOU CAN BURN AN EXTRA 500 TO 600 CALORIES A DAY BY EXERCISING PROPERLY AND EATING RIGHT

• LOTS OF DIFFERENT STRATEGIES

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JUMPSTART YOUR METABOLISM

• WORKOUT AND BUILD MUSCLE• STAY HYDRATED• SNACK SMART• SPICE UP YOUR FOOD• INCREASE YOUR PROTEIN• TAKE OMEGA 3 FATTY ACIDS• DRINK COFFEE AND GREEN TEA• AVOID EXTREME DIETS

WORK OUT AND BUILD MUSCLE

• BY STRENGTH-TRAINING JUST A COUPLE OF TIMES A WEEK, YOU’LL REVERSE 50% OF THE SEEMINGLY INEVITABLE METABOLISM SLOW-DOWN THAT COMES WITHAGE, SAYS GARY HUNTER, PHD, A PROFESSOR OF HUMAN STUDIES AT THE UNIVERSITY OF ALABAMA AT BIRMINGHAM

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AMP UP YOUR EXERCISE

• AEROBIC EXERCISE CAN KEEP YOUR METABOLISM GOING SEVERAL HOURS AFTER YOU COMPLETE YOUR WORKOUT

• HIGH INTENSITY INTERVAL TRAINING (HIIT)- VERY INTENSE BURSTS OF EXERCISE FOR 30-60 SECONDS FOLLOWED BY SLOW RECOVERY FOR 1-2 MINUTES

• TRY RUNNING ON A TREADMILL AT A HIGHER SPEED OR A HIGHER INCLINE FOR 30 SECONDS, THEN WALK BRISKLY ON A SLOWER SPEED FOR 1 MINUTE, REPEAT 10 TIMES

• ONE AUSTRALIAN STUDY FOUND THAT THE PARTICIPANTS WHO INCORPORATED HIIT LOST THREE TIMES MORE BODY FAT THAN THOSE WHO EXERCISED AT A STEADY PACE

• NEXT TIME YOU RUN, SWIM, OR EVEN WALK, RAMP UP THE INTENSITY FOR 30-SECOND INTERVALS, RETURNING TO YOUR NORMAL SPEED AFTERWARD.

• USING THIS STRATEGY WILL HELP YOU CONSUME MORE OXYGEN AND MAKE YOUR CELL POWERHOUSES, THE MITOCHONDRIA, WORK HARDER TO BURN ENERGY

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• YOU INCREASE THE NUMBER OF MITOCHONDRIA AND HOW EFFICIENTLY THEY BURN THROUGHOUT THE DAY

• MITOCHONDRIA ARE OFTEN REFERRED TO AS THE POWERHOUSES OF THE CELLS. THEY GENERATE THE ENERGY THAT OUR CELLS NEED TO DO THEIR JOBS

• THIS WAY, YOU CAN EXERCISE FOR LESS TIME THAN IT TAKES TO PLOD ALONG AT THE SAME PACE AND STILL GET GREAT RESULTS.

BUILD MUSCLE

• SIMPLY PUT, MUSCLE IS MORE METABOLICALLY ACTIVE THAN FAT• FOR EVERY POUND OF MUSCLE THE BODY BURNS 6 CALORIES PER DAY, WHILE

FAT BURNS ONLY 2 CALORIES PER DAY SO MUSCLE HAS A DAILY METABOLIC RATE OF ABOUT 3 TIMES THAT OF FAT

• THAT SMALL DIFFERENCE CAN ADD UP OVER TIME. • AFTER A SESSION OF STRENGTH TRAINING, MUSCLES ARE ACTIVATED ALL OVER

YOUR BODY, RAISING YOUR AVERAGE DAILY METABOLIC RATE.

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LIFT WEIGHTS

• LIKE HIIT, LIFTING WEIGHTS INCREASES YOUR METABOLISM BECAUSE IT STRAINS YOUR BODY AND IT NEEDS EXTRA TIME TO RECOVER

• TWICE A WEEK DO 1-2 SETS OF 15 REPETITIONS FOR THE MAJOR MUSCLE GROUPS

• BY STRENGTH-TRAINING JUST A COUPLE OF TIMES A WEEK, FOR EXAMPLE, YOU’LL REVERSE 50% OF THE SEEMINGLY INEVITABLE METABOLISM SLOW-DOWN THAT COMES WITH AGE

• YOUR BODY CONSTANTLY BURNS CALORIES, EVEN WHEN YOU'RE DOING NOTHING. RESTING METABOLIC RATE IS MUCH HIGHER IN PEOPLE WITH MORE MUSCLE

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DON’T SIT FOR LONG PERIODS OF TIME

• BEING INACTIVE FOR LONGER THAN AN HOUR SENDS SIGNALS TO THE BRAIN

TO SLOW THE METABOLISM AND CONSERVE ENERGY AND FAT.

• THE AVERAGE PERSON BURNS ABOUT 30% OF CALORIES THROUGH DAILY

ACTIVITIES

• MANY SEDENTARY PEOPLE ONLY BURN ABOUT 15%

• BEING AWARE OF THIS SIMPLE FACT AND TAKING EVERY OPPORTUNITY TO

MOVE CAN MAKE A BIG DIFFERENCE IN THE NUMBER OF CALORIES YOU BURN

STAY HYDRATED

• ALL OF YOUR BODY CHEMICAL REACTIONS, INCLUDING METABOLISM, DEPEND ON WATER

• IF YOU ARE DEHYDRATED YOU MAY BE BURNING UP TO 2% FEWER CALORIES• BEING DEHYDRATED SLOWS DOWN YOUR METABOLISM, INCREASES FOOD CRAVINGS,

AND MAKES YOUR BODY THINK IT’S HUNGRY• A GERMAN STUDY FOUND THAT AFTER DRINKING 17 OUNCES OF WATER,

METABOLIC RATES INCREASED 30%. • THE INCREASES OCCURRED WITHIN 10 MINUTES AND PEAKED AT 30-40 MINUTES

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IF YOUR URINE IS DARKER THAN A LIGHT STRAW COLOR – YOU MAY NOT BE DRINKING ENOUGH WATER

SPICE UP YOUR FOOD

• SOME NATURAL COMPOUNDS, LIKE CAPSAICIN, IN SPICY FOODS CAN HELP JUMPSTART YOUR METABOLISM

• CAPSAICIN, THE HOT INGREDIENT IN CHILI PEPPERS, CAN TURN YOUR METABOLISM UP WHILE ALSO ENHANCING SATIETY AND REDUCING HUNGER

• THE EFFECTS MAY BE TEMPORARY, BUT IF YOU ADD SPICE OFTEN, THE BENEFITS MAY ADD UP

• STUDIES SHOW THAT EATING 1 TABLESPOON OF CHOPPED RED OR GREEN CHILIES BOOSTS METABOLISM BY ABOUT 23%

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DRINK COFFEE AND GREEN TEA

• EGCG IN GREEN TEA HELPS REV UP YOUR METABOLISM AND MAY IMPROVE FAT OXIDATION AND THERMOGENESIS

• THERMOGENESIS:THE PROCESS OF HEAT PRODUCTION IN ORGANISMS. IT OCCURS MOSTLY IN WARM-BLOODED ANIMALS

• A STUDY BY THE AMERICAN JOURNAL OF CLINICAL NUTRITION FOUND THATGREEN TEA EXTRACT INCREASED METABOLISM BY 4%.

• DRINKING 3-5 CUPS PER DAY CAN HELP YOU BURN AN EXTRA 70 CALORIESWHICH ADDS UP TO 35 POUNDS PER YEAR!

• RESEARCHERS CONDUCTED A SERIES OF STUDIES IN DIETERS AND FOUND THAT THOSE WHO DRANK GREEN TEA LOST MORE WEIGHT THAN THOSE WHO DIDN'T, SUGGESTING THAT CATECHINS MAY IMPROVE FAT OXIDATION AND THERMOGENESIS, YOUR BODY'S PRODUCTION OF ENERGY, OR HEAT, FROM DIGESTION.

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• GREEN TEA HAS ALSO BEEN SHOWN TO INHIBIT FAT ABSORPTION BY PREVENTING SPIKES IN INSULIN

• COFFEE HELPS TOO. A STUDY PUBLISHED IN THE PHYSIOLOGY & BEHAVIOR JOURNAL FOUND THAT METABOLISM WAS 16% HIGHER IN PEOPLE WHO DRANK CAFFEINATED COFFEE VS DECAF

• CAFFEINE CAN ALSO HELP YOU FEEL MORE AWAKE AND INCREASE YOUR ENDURANCE WHILE EXERCISING

COFFEE AND EXERCISE

• IN ONE RECENT STUDY, ATHLETES WHO CONSUMED CAFFEINE PRE-EXERCISEBURNED 15% MORE CALORIES FOR THREE HOURS POST-EXERCISE, COMPARED TO THE CONTROL GROUP

• OTHER FUNCTIONAL BENEFITS OF A PRE-WORKOUT CUP OF COFFEE INCLUDEIMPROVED MICROCIRCULATION, PAIN REDUCTION, IMPROVED ENDURANCE, MUSCLE PRESERVATION, AND IMPROVED MEMORY

• WHEN USED BEFORE EXERCISE, COFFEE WILL GIVE YOU A GOOD BOOST, AND WILL WORK TO OPTIMIZE THE BENEFITS OF EXERCISE; STIMULATING ENERGY PRODUCTION AND FAT BURNING

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EAT BREAKFAST

• BREAKFAST JUMP STARTS METABOLISM FOR THE DAY• IF YOU ARE TRYING TO LOSE WEIGHT, SKIPPING BREAKFAST DOESN’T HELP• WHEN SKIPPED, METABOLISM REMAINS SLUGGISH AND YOUR BODY WILL STORE

MORE FAT DURING THE DAY• BY THE TIME MOST PEOPLE EAT THEY ARE TEMPTED TO OVEREAT SUGARY AND

FATTY FOODS.• ACCORDING TO THE NATIONAL WEIGHT CONTROL REGISTRY, 78% OF PEOPLE WHO

HAD LOST 66 POUNDS AND KEPT IT OFF FOR 5 YEARS EAT BREAKFAST EVERY DAY

AVOID EXTREME DIETS

• WHEN YOU DON’T GIVE YOUR BODY THE NUTRIENTS IT NEEDS, IT GOES INTO STARVATION MODE AND STARTS HOLDING ON TO EVERYTHING IT GETS

• FOR EVERY POUND YOU LOSE, YOUR RESTING METABOLIC RATE DROPS BY ABOUT 2-10 CALORIES A DAY

• FOR EVERY 10 POUNDS YOU LOSE, YOU NEED TO EAT 20-100 FEWER CALORIES• YOU CAN PREVENT THIS DROP IN METABOLIC RATE BY LOSING FAT WHILE

MAINTAINING MUSCLE

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• CRASH DIETS -- THOSE INVOLVING EATING FEWER THAN 1,200 (IF YOU'RE A WOMAN) OR 1,800 (IF YOU'RE A MAN) CALORIES A DAY -- ARE BAD FOR ANYONE HOPING TO QUICKEN THEIR METABOLISM.

• ALTHOUGH THESE DIETS MAY HELP YOU DROP POUNDS, THAT COMES AT THE EXPENSE OF GOOD NUTRITION.

• PLUS, IT BACKFIRES, SINCE YOU CAN LOSE MUSCLE, WHICH IN TURN SLOWS YOUR METABOLISM.

• THE FINAL RESULT IS YOUR BODY BURNS FEWER CALORIES AND GAINS WEIGHT FASTER THAN BEFORE THE DIET.

• IT'S ONE OF THE MOST FRUSTRATING REALITIES OF DIETING—IF YOU CUT OUT TOO MANY CALORIES, YOUR METABOLISM THINKS TIMES ARE LEAN AND PUTS THE BREAKS ON FAT-BURNING TO CONSERVE ENERGY.

• HERE’S THE TRICK TO KEEPING YOUR METABOLISM REVVED UP WHILE DIETING: EAT ENOUGH CALORIES TO AT LEAST MATCH YOUR RESTING METABOLIC RATE (WHAT YOU'D BURN IF YOU STAYED IN BED ALL DAY.

• THAT'S ABOUT 1,330 CALORIES FOR A 5-FEET-4-INCH, 150-POUND, 40-YEAR-OLD WOMAN.

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3 THINGS TO BUILD MUSCLE

• EAT ENOUGH CALORIES• EAT ENOUGH PROTEIN• CHALLENGE YOUR MUSCLES!

WILL YO-YO DIETING HAVE DAMAGED MY METABOLISM PERMANENTLY?

• FORTUNATELY NOT! • THE IDEA THAT YO-YO DIETING PERMANENTLY LOWERS YOUR METABOLISM HAS

BEEN RELEGATED TO THE ARCHIVES. • HOWEVER, IF YOU'VE FREQUENTLY CRASH DIETED AND SEVERELY RESTRICTED

YOUR CALORIE INTAKE WITHOUT EXERCISING, IT'S LIKELY YOU'LL HAVE A LOT LESS MUSCLE NOW COMPARED WITH THE VERY FIRST TIME YOU DIETED.

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WILL YO-YO DIETING HAVE DAMAGED MY METABOLISM PERMANENTLY?

• AS A CONSEQUENCE, IT'S LIKELY YOUR METABOLISM WILL ALSO BE LOWER SO THAT YOU NEED FEWER CALORIES TO MAINTAIN YOUR CURRENT WEIGHT.

• THIS IS BECAUSE WHEN YOU FOLLOW A VERY LOW CALORIE DIET, YOU LOSE MUSCLE AS WELL AS FAT.

• BUT WHEN THE WEIGHT GOES BACK ON, YOU USUALLY ONLY REGAIN FAT.

WILL YO-YO DIETING HAVE DAMAGED MY METABOLISM PERMANENTLY?

• THIS MEANS, YOUR METABOLIC RATE IS LIKELY TO HAVE DROPPED A LITTLE EVERY TIME YOU'VE DIETED, MAKING IT SLIGHTLY HARDER EACH TIME FOR YOU TO LOSE WEIGHT.

• THE GOOD NEWS IS YOU CAN INCREASE THE AMOUNT OF MUSCLE YOU HAVE BY INCREASING THE AMOUNT OF EXERCISE YOU DO.

• THIS IN TURN WILL REV UP YOUR METABOLISM SO THAT YOU CAN LOSE WEIGHT ONE FINAL TIME ON A SLIGHTLY HIGHER CALORIE INTAKE THAN YOU'VE PERHAPS BEEN USED TO.

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OMEGA – 3 FATTY ACIDS

• COMBINING REGULAR EXERCISE WITH FISH-OIL SUPPLEMENTS INCREASES THE ACTIVITY OF YOUR FAT-BURNING ENZYMES, REPORTS A STUDY PUBLISHED IN THE AMERICAN JOURNAL OF CLINICAL NUTRITION.

• VOLUNTEERS TOOK 6 GRAMS OF FISH OIL DAILY AND WORKED OUT 3 TIMES A WEEK (INTERACT WITH SOME MEDS)

• AFTER 12 WEEKS, THEY'D LOST AN AVERAGE OF 3.4 POUNDS, WHILE THOSE WHO EXERCISED EXCLUSIVELY SAW MINIMAL SHRINKAGE.

• LOOK FOR BRANDS CONTAINING AT LEAST 300 MG OF THE FATTY ACID EPA AND 200 MG OF THE FATTY ACID DHA PER CAPSULE. POP TWO OF THESE TWO HOURS BEFORE YOUR WORKOUT.

OMEGA – 3 FATTY ACIDS

• OMEGA-3S ALSO BALANCE BLOOD SUGAR AND REDUCE INFLAMMATION, HELPING TO REGULATE METABOLISM.

• THEY MAY ALSO REDUCE RESISTANCE TO THE HORMONE LEPTIN, WHICH RESEARCHERS HAVE LINKED TO HOW FAST FAT IS BURNED.

• A STUDY IN OBESITY RESEARCH FOUND RATS THAT INGESTED LARGE DOSES OF FISH OIL WHILE EXERCISING LOST MORE WEIGHT.

• TAKE OMEGA-3 FATTY ACID SUPPLEMENTS; AT LEAST 1,000 TO 2,000 MILLIGRAMS PER DAY

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TOXINS CAN MAKE YOU FAT

• SCIENTISTS RECENTLY UNCOVERED A SURPRISING AND DISTURBING FACT: ENVIRONMENTAL TOXINS MAKE YOU FAT AND CAUSE DIABETES.

• INSIDE THE BODY, THESE CHEMICALS MONKEY WITH OUR ABILITY TO BALANCE BLOOD SUGAR AND METABOLIZE CHOLESTEROL.

• THEY HAMPER OUR METABOLISM• OVER TIME, THE CHANGES CAN LEAD TO INSULIN RESISTANCE.

• SCIENTISTS KNOW THAT BISPHENOL A, A CHEMICAL FOUND IN POLYCARBONATE HARD PLASTIC, THE LINING OF FOOD CANS, AND CLEANING DETERGENTS HAS SURPRISING EFFECTS ON CELLS CALLED FIBROBLASTS, A TYPE OF CELL THAT BODY USES TO FORM CONNECTIVE TISSUE.

• NUMEROUS STUDIES LINK BISPHENOL A AND OBESITY: BPA BEHAVES LIKE HORMONES IN THE BODY AND TENDS TO INCREASE HUNGER AND ENCOURAGE FAT STORAGE

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• RESEARCHERS AT THE MOUNT SINAI MEDICAL CENTER IN NEW YORK FOUND A LINK BETWEEN EXPOSURE TO PHTHALATES AND OBESITY IN CHILDREN.

• PHTHALATES ARE CHEMICALS THAT CAN MIMIC HUMAN HORMONES AS WELL.

• THEY ARE FOUND IN PLASTIC FLOORING, WALL COVERINGS, AND PERSONAL CARE PRODUCTS LIKE PERFUME, COSMETICS AND LOTIONS.

• THEY’RE ALSO SOMETIMES USED IN THE COATINGS OF DRUGS OR SUPPLEMENTS.

CHOOSE ORGANIC PRODUCE

• YOU WOULDN'T FILL YOUR CAR ENGINE WITH PESTICIDES, RIGHT? • FOOD/DRINK IS THE ONLY SUBSTANCE WE PUT INSIDE OUR BODIES – MAYBE WORTH

SPENDING A LITTLE EXTRA ON THESE • RESEARCHERS IN CANADA FOUND THAT DIETERS WITH THE MOST

ORGANOCHLORIDES (CHEMICALS FOUND IN PESTICIDES) STORED IN THEIR FAT CELLS WERE THE MOST SUSCEPTIBLE TO DISRUPTIONS IN MITOCHONDRIAL ACTIVITY AND THYROID FUNCTION.

• TRANSLATION: THEIR METABOLISM STALLED.

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CHOOSE ORGANIC PRODUCE

• CAN'T AFFORD A FULL ORGANIC SWAP? • GO TO ENVIRONMENTAL WORKING GROUP FOR THE MOST (AND THE LEAST) CONTAMINATED FOODS, THEN ADJUST YOUR SHOPPING LIST ACCORDINGLY

• EAT SEVERAL SMALL MEALS PER DAY. • EATING 4-6 SMALL MEALS DURING THE DAY INSTEAD OF 1 OR 2 LARGE MEALS

HAS BEEN SHOWN TO KEEP YOUR METABOLISM UP• IT WILL HELP KEEP BLOOD SUGARS LEVEL AND YOUR METABOLISM RUNNING

WHICH WILL BURN MORE CALORIES. • IT WILL ALSO PREVENT YOU FROM GORGING ON FOOD LATER WHEN YOU’RE

HUNGRY

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• THERE ARE SEVERAL REASONS WHY MEAL FREQUENCY MAY AFFECT YOUR METABOLISM

• FIRST, THYROID HORMONE LEVELS BEGIN TO DROP WITHIN HOURS OF EATING MEALS

• WHEN THIS HAPPENS, METABOLISM SLOWS DOWN• SECOND, THE THERMOGENIC EFFECT OF EATING SEVERAL SMALL MEALS IS

SLIGHTLY HIGHER THAN WHEN CONSUMING THE SAME AMOUNT OF CALORIES IN ONE MEAL

INCREASE YOUR PROTEIN

• PROTEIN PROVIDES A METABOLIC ADVANTAGE OVER FAT OR CARBOHYDRATESBECAUSE YOUR BODY USES MORE ENERGY TO PROCESS PROTEIN

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INCREASE YOUR PROTEIN

• AIM FOR ABOUT 30 GRAMS OF PROTEIN AT EACH MEAL• IT IS HARDER FOR YOUR BODY TO DIGEST PROTEIN BECAUSE IT HAS A HIGH

THERMOGENIC EFFECT OF FOOD (TEF)• THE TEF OF PROTEIN IS 25% WHICH MEANS THAT 25% OF THE CALORIES ARE

BURNED OFF DURING DIGESTION. THIS IS HIGHER THAN CARBOHYDRATES (5%) AND FAT (2%)

INCREASE YOUR PROTEIN

• ONE RECENT STUDY FROM PURDUE UNIVERSITY FOUND THAT DIETS HIGHER IN PROTEIN MAY HELP PRESERVE LEAN BODY MASS, WHICH IS THE BEST FAT-BURNER OF ALL.

• PROTEIN ALSO INCREASES SATIETY LEVEL SO YOU STAY FULLER LONGER

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AVOID TRANS FATS

• YOU’VE HEARD THEY'RE BAD FOR YOU• BUT TRANS FATS ALSO SLOW DOWN

YOUR BODY'S ABILITY TO BURN FAT• THEY HAVE AN ALTERED SHAPE AND

BIND TO FAT AND LIVER CELLS AND SLOW METABOLISM. • EATING TRANS FAT CAN ALSO LEAD TO

INSULIN RESISTANCE AND INFLAMMATION, BOTH OF WHICH CRIPPLE METABOLISM AND CAN CAUSE WEIGHT GAIN.

SKIP THE SECOND MOJITO

• ANOTHER REASON NOT TO OVER IMBIBE: KNOCKING BACK THE EQUIVALENT OF JUST TWO MIXED DRINKS (OR TWO GLASSES OF WINE OR TWO BOTTLES OF BEER) PUTS THE BRAKES ON FAT BURNING BY A WHOPPING 73%

• THAT'S BECAUSE YOUR LIVER CONVERTS THE ALCOHOL INTO ACETATE AND STARTS USING THAT AS FUEL INSTEAD OF YOUR FAT STORES, REPORT RESEARCHERS FROM THE UNIVERSITY OF CALIFORNIA, BERKELEY.

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SNACK SMART• EATING MORE WHOLE FOODS AND LESS PROCESSED FOODS WILL ALSO HELP

KEEP METABOLISM IN CHECK. • BODY HAS TO WORK HARDER TO DIGEST WHOLE FOODS• TRANS FATS HAVE ALSO BEEN SHOWN TO LEAD TO INSULIN RESISTANCE AND

INFLAMMATION WHICH BOTH DECREASE METABOLISM• NONORGANIC FRUITS AND VEGETABLES MAY ALSO DECREASE YOUR

METABOLISM BY INTERFERING WITH YOUR THYROID

• FOOD BASED CALCIUM SOURCES HAVE ALSO BEEN SHOWN TO HELP YOUR BODY METABOLIZE FAT MORE EFFICIENTLY ACCORDING TO A STUDY FROM THE UNIVERSITY OF COPENHAGEN

• WOMEN NEED TO REPLENISH IRON AS WELL • IF MUSCLES DON’T GET ENOUGH OXYGEN FROM IRON, METABOLISM WILL SLOW

DOWN AS A RESULT• FOODS HIGH IN IRON: RED MEAT, PORK, POULTRY, SEAFOOD, BEANS/LEGUMES,

DARK GREEN VEGETABLES SUCH AS SPINACH, DRIED FRUIT SUCH AS RAISINS, PRUNES AND APRICOTS, IRON-FORTIFIED CEREALS, BREADS AND PASTAS, PEAS, PUMPKIN SEEDS

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SNACK SMART

• TRY NOT TO GO LONGER THAN 4-5 HOURS BETWEEN MEALS AND SNACKS• SOME PEOPLE DO BETTER WITH 3-4 HOURS• MAKE SURE TO COMBINE PROTEIN WITH CARBS AND FAT• AN APPLE WITH 10-12 ALMONDS• GREEK YOGURT WITH FRUIT• COTTAGE CHEESE WITH FRUIT• CHEESE STICK WITH A PEAR

GET QUALITY SLEEP & AVOID STRESS

• AIM FOR 8 HOURS OF GOOD SLEEP• SLEEP DEPRIVATION HAS BEEN SHOWN TO DECREASE YOUR METABOLISM AND

ABILITY TO MANAGE BLOOD SUGAR, AND INCREASES YOUR CRAVINGS FOR HIGH CARBOHYDRATE FOODS

• IT THROWS OFF LEPTIN AND GHRELIN, THE HORMONES THAT HELP REGULATE ENERGY USE AND APPETITE

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GET QUALITY SLEEP & AVOID STRESS

• RESEARCHERS AT STANFORD UNIVERSITY FOUND THAT PEOPLE WHO SNOOZED FEWER THAN 7.5 HOURS PER NIGHT EXPERIENCED AN INCREASE IN THEIR BODY MASS INDEX.

SLEEP• SLEEP HAS DIRECT EFFECT ON DIABETES, HEART DISEASE AND

WEIGHT• RESEARCH COLUMBIA UNIVERSITY: 6 HOURS OR LESS A NIGHT

– 23% MORE LIKELY TO BE OBESE THAN PEOPLE WHO SLEPT 7-9 HOURS

• 5 HOURS OR LESS – 50% MORE LIKELY• 4 HOURS OR LESS – 73% MORE LIKELY

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MANAGE STRESS

• YOUR BODY TELLS YOU WHEN YOU ARE IN DANGER BY TRIGGERING ITS STRESS RESPONSE, AN INVOLUNTARY PHYSICAL REACTION LEFT OVER FROM THE DAYS WHEN HUMANS HAD NATURAL PREDATORS.

• WHEN THE BODY PERCEIVES A THREAT, YOUR HYPOTHALAMUS SENDS YOUR ADRENAL GLANDS INTO OVERDRIVE, PRODUCING HIGH LEVELS OF THE HORMONES ADRENALINE AND CORTISOL, WHICH INCREASE YOUR HEART RATEAND BLOOD PRESSURE

MANAGE STRESS

• THE HORMONE CORTISOL TRIGGERS THE RELEASE OF GLUCOSE INTO THE BLOODSTREAM, FUELING YOUR BODY TO REACT TO A THREAT.

• HOWEVER, CORTISOL IS NOT NECESSARY TO COMBAT MOST DAILY STRESSES, SO ITCAN BUILD UP IN YOUR SYSTEM, LEADING TO INSOMNIA, ANXIETY AND DEPRESSION.

• CORTISOL SUPPRESSES THE IMMUNE SYSTEM, SLOWS DOWN DIGESTION, STIMULATES YOUR APPETITE, AND MAY INTERFERE WITH YOUR BRAIN’S ABILITY TO PERCEIVE SATIETY.

• IN PROLONGED PERIODS OF STRESS, CORTISOL ALSO CAUSES FAT TO BE STORED IN THE ABDOMEN, WHICH CAN LEAD TO OBESITY.

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MANAGE STRESS

• DIFFERENT WAYS TO MANAGE STRESS INCLUDE DEEP BREATHING, STRETCHING, YOGA, SPENDING TIME WITH FRIENDS, LAUGHING, WALKING, LISTENING TO MUSIC, AND ENJOYING HOBBIES

REMEMBER …

• WORKOUT AND BUILD MUSCLE• STAY HYDRATED• SNACK SMART• SPICE UP YOUR FOOD• INCREASE YOUR PROTEIN• GET ENOUGH SLEEP• TAKE OMEGA 3 FATTY ACIDS• DRINK COFFEE AND GREEN TEA• AVOID EXTREME DIETS• RELAX …

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LET’S GET COOKING!