Weight Loss: Understand Your Body

When I wrote about the weight loss case study I was doing for my Weight Loss class, I received so many e-mails from readers volunteering to be my experimental client. This made me realize how important weight loss is to so many people. The class is very interesting because we talk not only about the standard approach to weight loss (burn more calories than you consume each day), but also the holistic approach. The holistic approach takes into account each person’s biochemical individuality, recognizing that a diet that works for one person may not work for another.

I want to provide you guys with some information on weight loss, so those that are interested can start to understand the entire picture better. I believe that in nutrition, education is key. When someone understands what certain foods are doing to their body, they are better equipped to make decisions about their health and lifestyle.

• The body must have glucose to fuel red blood cells and the central nervous system. Red blood cells carry oxygen throughout the body, which is necessary for life; the central nervous system is basically our brain. Glucose comes mainly from carbohydrates. So, those who eat a no-carb or very low-carb diet may feel great for a few weeks as their body starts to lose weight, but once all their stored glucose is used up, they may start to experience low energy, cloudy thinking, fatigue, and other things.

• We OBTAIN energy from macronutrients: fats, proteins, carbs. We are able to actually USE the energy because of the micronutrients: vitamins and minerals. This is why a varied diet is so important!

• Overweight people tend to store fat more efficiently. They contain a higher amount of a certain enzyme that promotes fats storage in the body. Men tend to have this enzyme concentrated around their midsection, and women have more of it around their chest, hips and thighs. After weight loss, this enzyme’s activity actually increases, which is partly why it’s so difficult for people who lose weight to keep it off.

• Muscle is more metabolically active than fat. Therefore, muscle increases our resting metabolism, helping us to stay leaner. This is why strength-training exercises such as pilates, yoga and weight lifting are so important. Over the past few years, I have actually decreased my aerobic exercise (mainly running) and increased my strength training, and I have noticed huge differences in how I look and feel. But, that doesn’t mean aerobic exercise is not important too – it’s very helpful for weight loss. Both can work together to create a healthy body.

• It takes the stomach 20 minutes to tell the brain that it is full. For this reason, some people say that putting your fork or spoon down between each bite, and chewing thoroughly and slowly, is an important key for weight loss.

• Being underweight is just as dangerous as being overweight, as far as what it does to your body.

• 10% of the calories we consume at a meal are used for digestion of that meal. So, if we eat a 500-calorie lunch, 50 of those calories are burned up as our body works to digest that lunch.

I hope some of you find these things interesting and/or helpful. The weight loss picture is so much bigger than calories in vs. calories out. Once people start to understand all the different components of weight loss, I believe they will have an easier time adjusting their eating habits and will be able to feel good about the healthy changes they are making for their body.

Water-Soluble Vitamins, Part 1 of 2

Hi guys! Check out PWN blog featured in Urban Baby Gourmet’s March/April newsletter! If you scroll down to the “Blogs We Love” section, you can read about it. I am so honored to be featured and cannot wait to have these great Denver ladies guest blog at PWN in a few weeks! To all the Denver moms out there – you will absolutely LOVE their business and their products.

I hope the information on fat-soluble vitamins yesterday was helpful. Today, let’s move on to water-soluble vitamins: the eight B-vitamins and vitamin C. Just to be clear up front, I will give you the names of the B-vitamins. Some have multiple names so it can be confusing, but here they are: thiamin, riboflavin, niacin, biotin, pantothenic acid, B6, folate, and B12. Vitamin C is sometimes referred to as ascorbic acid.

Whereas fat-soluble vitamins travel through our lymph system before being absorbed into the blood, the water-soluble vitamins go directly to the blood. They travel freely without need of transporters. Since they are water-soluble, they are stored in the watery parts of the body, and the kidneys function to excrete any excess in the urine.

Remember when I told you that fat-soluble vitamins are stored for long periods and you can go months or even years before becoming deficient? Well, that’s not the case with water-soluble vitamins. They are needed every few days, and preferably every single day. Since they are not stored for very long and are excreted through our urine, we need to replenish often. Therefore, it is easier for someone to become deficient in their B-vitamins or vitamin C.

Below is a very brief overview of each of the water-soluble vitamins. I’m going to give you half today, and half tomorrow, so as not to overwhelm. Each one is important – take note of which foods these vitamins are concentrated in and try to include them in your diet each day.

Vitamin C: Vitamin C’s primary function is to manufacture collagen, which is the main protein substance for the human body used in things such as connective tissue, cartilage and tendons. It is also a strong antioxidant. The best food sources of vitamin C include broccoli, brussels sprouts, peppers, potatoes, guava, kale, parsley, waterress, red cabbage, strawberries, papaya, spinach, oranges, lemons, grapefruits, and calf’s liver. Exposure to air destroys vitamin C content in foods, so try to eat quickly after you slice. And if you’re eating lunch at a salad bar, keep in mind that most of the fruits or vegetables you are choosing have probably already lost almost 50% of their vitamin C content (disappointing, I know!). The major deficiency symptom is scurvy (bleeding gums, poor wound healing, extensive bruising). Other signs of possible vitamin C deficiency include depression, hysteria or susceptibility to infection.

Thiamin (B1): Thiamin is necessary for brain energy and mental function. Signs of a thiamin deficiency include mental confusion, muscle wasting, fluid retention, high blood pressure, and difficulty walking. The best food sources of thiamin include brewer’s yeast, wheat germ, sunflower seeds, pine nuts, pecans, split peas, millet, pistachios, oatmeal, whole wheat flour, cashews, brown rice and garlic. Alcohol and the tannins in coffee can both destroy thiamin completely, so try to consume separately.

Riboflavin (B2): This vitamin is used in energy production and protection against free radicals. Deficiency symptoms include cracked lips or corners of the mouth, sensitivity to light, cataracts, burning or itchy eyes, and anemia. The best food sources of riboflavin are brewer’s yeast, calf liver, almonds, wheat germ, wild rice, mushrooms, millet, kale, cashews and broccoli.

Niacin (B3): Remember when I talked about metabolism a few months ago? Niacin is a key nutrient used in metabolism. It also helps regulate blood sugar and high cholesterol. Food sources include brewer’s yeast, wheat bran, peanuts, wild rice, sesame seeds, sunflower seeds, brown rice, and almonds. Signs you may be deficient in niacin are dermatitis, dementia, and diarrhea.

Pantothenic Acid (B5): Pantothenic acid helps us utilize fats and carbohydrates to produce energy during metabolism, and also to manufacture adrenal hormones and red blood cells. Deficiencies are very uncommon, because its food content is so high. Foods containing pantothenic acid include brewer’s yeast, calf liver, peanuts, mushrooms, split peas, pecans, soybeans, oatmeal, sunflower seeds, lentils, cashews, broccoli, brown rice, avocados, and kale.

That’s enough for one day… more tomorrow!

Metabolism, Part 3 of 3

I have explained how metabolism works, and what foods help boost metabolism.

The final piece of the puzzle is exercise. I know this is supposed to be a nutrition blog, but metabolism is a perfect example of how nutrition cannot reap its full benefits without exercise. They go hand in hand, and both are vital to a healthy life.

Remember when I went over how much ATP energy “pills” are in just one Christmas cookie? Trillions! But if you don’t exercise and release that ATP energy, your body must store it. This is what leads to things like high cholesterol, high blood pressure, high triglycerides, obesity, diabetes, and other very serious health problems.

The other benefit of exercise is the deep breathing. Metabolism absolutely needs oxygen to operate. Look back at Steps 1 and 2: tiny sugar molecules from our food are trying to break down into more basic forms. However, the process halts at Step 1 if there is no oxygen available. Instead, the sugars are temporarily turned into lactic acid. This is why we may feel soreness during and after a workout. But eventually, as our heart rate slows and we can breath more deeply and inhale more oxygen, that lactic acid slowly goes away and those sugar molecules continue to metabolize, powered by oxygen.

Breathing out carbon dioxide is also an important part of metabolism. Deep breathing activities like yoga, pilates (my personal favorite), Tai Chi, and meditation are all very beneficial to proper metabolism.

In my opinion, exercise and healthy eating go hand in hand. Some people say three times a week is enough, but I disagree. I would challenge people to try to do something active once a day. Some days that may include a 6-mile run and a yoga class. Other days, maybe just a 10-minute walk to the post office. But either way, you are getting your heart rate up, working your muscles, and helping your metabolism stay healthy.

Some ideas for getting a workout in on days you are busy:

• Wake up 10 minutes earlier and run for those 10 minutes. That one mile will make a huge difference in your day. Even if you just walk for 10 minutes, that is still so much better than avoiding a workout altogether.

• Park in the farthest corner when you’re at the mall or grocery store.

• Take the stairs instead of the elevator at work.

• Sit on a fit ball at your desk. If your coworkers make fun of you, they are just jealous that you are doing something good for your health! Guys can sit on fit balls too. A certain guy I know uses it in his home office…

• Walk more places. Whether it’s the grocery store, the pharmacy or the bank, if you can walk there, why not? It saves money and gives you a workout. I walk everywhere for these reasons (okay, well, my walking may also have something to do with the fact that my Saturn wagon is barely chugging along and I don’t want to have to buy a new car for at least another year…). Sometimes Ed and I even walk to dinner on date night, whether it’s ½ mile down the street or 4 miles across town! It’s fun, a good chance to talk, and the food and drinks taste much better if you feel like you’ve earned them!

Exercise is so important. Don’t let a day go by without it! Oh, and for those who live in colder climates, remember that you burn extra calories when you run or walk outside in the cold, because your body is working hard to stay warm!

That wraps up metabolism. If any of you want more detailed information about how it works, send me an email and I will share with you the “client handout” I made for my final exam in my class. It is helpful to know what’s going on inside of you. Also, I met a girl last weekend who is reading Jillian Michael’s book on metabolism (Master Your Metabolism). She was totally into nutrition talk (which I loved), and when we talked about metabolism she said it’s exactly what she’s reading in this book. I may be a little biased since I love watching Biggest Loser each Tuesday night (even though I don't always agree with their nutrition approach), but this book may be a good one to pick up.

Metabolism, Part 2 of 3

People often want to know which foods they can eat to give their metabolism a boost and keep it healthy. Yesterday you learned that metabolism requires certain vitamins and minerals in order to properly break down sugar molecules and create energy for your body.

B-vitamins are some of the main vitamins used in metabolism. They act as “carriers” to transport the tiny molecules of food from one step of metabolism to another. So, if you are not getting enough B-vitamins from your diet, you could be slowing down your metabolism. Two important B-vitamins are riboflavin (B-2) and niacin (B-3).

Foods that contain niacin and riboflavin include yogurt, broccoli, almonds, wild and brown rice, brie, roquefort, ricotta and Swiss cheeses, tuna, white meat chicken, swordfish, salmon, halibut, peanuts, beef, cod, sunflower seeds, whole wheat flour, and eggs. Animal organs also contain high levels of these B-vitamins, so those people in your family who volunteer to eat the turkey organs on Thanksgiving each year (that would be you, Ed) are actually doing their health a huge favor!

Certain minerals are also necessary for proper metabolism. These include phosphorous, magnesium, iron, copper and zinc. All of these minerals work with the B-vitamins to transport and break down food. Foods you can eat to obtain each of these minerals include:

Phosphorous: Swiss, American and cheddar cheeses, ham, tofu, beans, milk, raw almonds, oatmeal and lentils.

Magnesium: buckwheat and whole wheat flour, tofu, dried figs, Swiss chard, raw almonds, roasted cashews, halibut, pecans, walnuts, bananas, avocado, watermelon, baked squash, black strap molasses, sweet potatoes (with skins), kiwi and garbanzo beans.

Iron: Blackstrap molasses, amaranth, quinoa, teff (see recipe using these grains here) lentils, beef, beans, leeks, apricots, kale, pumpkin, squash, raw spinach, almonds and figs.

Copper: Cashews, peas, blackstrap molasses, sunflower seeds, mushrooms, almonds, whole wheat flour, prunes, white meat chicken, pecans, halibut.

Zinc: Oysters, beef, turkey, Swiss and cheddar cheeses, lima beans, rolled oats, pumpkin seeds, tuna, ginger, lentils, cashews and peas.

As you can see, it is very important to vary your diet to get all of these vitamins and minerals. Try keeping only whole wheat flour and brown rice in your kitchen, so whenever you bake or cook these are your only options. White rice and white flour are not helping metabolism (or your overall health) one bit, so why buy them? Another tip is to eat many different types of nuts and seeds either as a snack, on a salad, in the form of nut butter, or in things you bake or cook. You can see above that nuts and seeds contain many vitamins and minerals. Finally, try to buy new fruits and vegetables each time you grocery shop. Sometimes people get into the habit of buying the same things each week. This limits your diet and may prevent you from getting all the vitamins and minerals your body needs.

Other quick, easy tips to incorporate the above foods into your diet: Bake with blackstrap molasses as a sweetener (read more about it here); make homemade nut butter not only from almonds but with cashews and walnuts as well (find out how to do it here); whenever you prepare potatoes, always keep skins on for full health benefits; add some of the fruits and veggies above into a smoothie.

It is important to focus on healthy foods to keep your metabolism moving. Low-fat or low-calorie diets may prevent you from getting all the vitamins and minerals your body requires, which ultimately slows metabolism and prevents further weight loss. The best diet, whether you’re trying to lose or maintain weight, is a diet rich in whole foods and one that limits or completely eliminates processed foods and refined sugars. This will ensure your metabolism and other cellular processes are functioning properly, allowing for healthy cells and prevention of sickness and disease.

Metabolism, Part 1 of 3

Ever wonder how metabolism works inside your body? Which foods aid metabolism and which ones inhibit it? Why certain foods metabolize more quickly than others?

All of these questions will be answered between now and Friday at PWN blog. We just finished our metabolism unit at school and I am completely fascinated with everything I have learned. So, I want to share it with you. I am sure that once you understand metabolism a bit better, and how certain diets and lifestyles can actually help or hurt metabolism, you will be motivated to make small changes!

Part 1: Science

I’ve been called a “mathlete” many times in my life (I majored in math at Marquette). But is there a term for the science geek? Because that’s what I’ve felt like this past week. I have been completely captivated by YouTube videos on cellular respiration and spent hours sketching diagrams of glucose molecules. I’ll try to simplify it here so I don’t bore you too much, but I do think it’s important to have an idea of the science behind the nutrition.

Everything we do requires energy, from sleeping to sprinting. This energy is called ATP. Metabolism is the process that changes food energy into body energy, or ATP. A body with no food, or a body with the wrong foods, will have a tough time producing ATP. This is why you may feel run down when you are hungry; eating a diet that restricts calories, fats or carbs; or eating a diet high in things like potato chips, baked goods and white bread.

Food Energy In Body Energy Out

But only with proper metabolism!

Metabolism breaks apart 3 things inside of us: carbohydrates, proteins and fats. When you eat a banana, glucose sugar molecules enter our cells to begin metabolism.

In Step 1, they are broken apart in a 10-part process to a simpler type of sugar, pyruvate sugars. Step 1 produces 2 ATPs, or 2 “energy pills”.

In Step 2, the pyruvate sugars are further broken down into a new type of sugar called Acetyl CoA sugars. This produces no ATP energy.

In Step 3, the sugars finally complete their breakdown. Step 3 is powered by carbohydrates (and sometimes proteins). So if you are eating a low-carbohydrate diet, your metabolism will eventually slow. This explains why some may experience weight loss initially on a low-carb diet, but eventually that will taper off. Step 3 produces 2 more ATP energy pills.

In the final step, tiny atoms from your food are transferred through certain vitamins and minerals, all lined up in a row. As the atoms travel through, they create more and more ATP energy (34 ATP energy pills total for step 4). This step requires certain vitamins and minerals to operate. Those who are consuming foods that are not nutrient-rich, such as processed or packaged foods, may not have the vitamins and minerals they need to complete Step 4 properly. This will explain why some people go on a low-calorie diet and still have trouble jump-starting their metabolism. If your calories are not coming from the right foods, your body is not going to operate effectively.

The entire metabolism process, Steps 1-4, creates about 38 ATP energy pills. We use each energy pill to power our daily lives. However, any excess energy can be turned into stored fat.

A good example we talked about in class: 1 cookie has trillions of glucose molecules. If each glucose molecule produces 38 ATP energy pills, think about how much energy you are producing with just that 1 cookie! Chances are you will not use up all this energy, which can result in fat storage.

Check back tomorrow and Friday for more information on what types of food power metabolism, what types slow it down, and specific lifestyle changes you can make to help your body run more efficiently!

By the way, I'm thinking of ordering myself one of these t-shirts. Anyone else want one?