Tag Archives: nutrients

A Blood work road map to your health goals

Here’s exactly how the Metabolic Balance® Diet will get you long term results.

Just think about it.

What’s the first thing you do when you think that something is wrong with your body?

You most likely go to the doctor.

And when you do go, they usually recommend blood work to make sure your blood markers are within normal ranges.

Fatigue, lack of motivation or concentration, weight loss, weight gain, dizziness, aches and pains…..the symptoms can be vast, so the first response to unexplained symptoms by most medical professionals is blood work.

Now, imagine instead of the doctor just prescribing NSAIDs or Beta blockers in response to your blood work, they decide to dive a little deeper.

For example, they took a lifestyle and dietary intake form, a complete medical history and mapped out changes that you could make within your lifestyle, as well as mapped out the foods that suit your specific biological needs.

Imagine you received a personalized health plan that could help to orchestrate the biochemical changes needed to help you lose weight and feel amazing, and that this plan knew exactly what you needed because it knew you from the inside out.

Well, that’s exactly what Metabolic Balance® diet is, and why it gets results every time.

What is the Metabolic Balance® diet and is it right for me?

The Metabolic Balance® diet is a personalized nutrition plan tailored to your own individual needs based on your blood work, and bio-markers from 34 different analyses. The results are combined with your entire health profile including height, weight, measurements, diseases, food allergies, medications and food likes/dislikes and tailored specifically to who you are and what you need. For more information contact me at tessanp@shaw.ca for your complimentary information session.

People following the Metabolic Balance® diet have seen improvements in:

  • Extreme fatigue
  • High blood pressure
  • Diabetes
  • Obesity
  • Insulin resistance
  • Anxiety
  • Hormonal Issues
  • Struggle with sleep
  • Struggle with inflammation, aches and pains
  • Digestive issues like bloating, constipation or diarrhea
  • Struggle with infertility
  • Extreme food cravings and binge eating
  • Allergies and skin disorders
  • Liver and gall bladder issues

The Metabolic Balance® diet tackles these issues by examining your blood work markers, health history food preferences and your weight and measurements.

Every single plan has been developed by a doctor and nutritional therapists to be unique, and every person’s requirements have been tailored to their individual markers.

To read what the Metabolic Balance® diet science is saying read Tired of counting calories and obsessing about how much you eat? Consider focusing on what and how you eat instead!

Through the program, a naturally balanced insulin production is promoted, which is the “internal Key” to the body’s weight management system.  Not only is a healthy regulation of insulin a great way to lose weight and reduce cravings, but it also has a substantial effect on other hormonal and enzyme functions and production.

There is no calorie counting, point management, or percentage of fats, protein and carbs.

It’s an individualistic approach that helps your body “reset” its own natural metabolism by teaching the body what foods make it feel best, and what diet and lifestyle habits are leading to undesirable symptoms.

Once your body’s hormones are reset and balanced, your body will have a much easier time keeping the weight off, managing stress, keeping your blood sugars balanced, managing cravings, managing blood pressure, increasing your energy and reducing your inflammatory markers.

If you are wondering if the Metabolic Balance® diet is right for you contact me at tessanp@shaw.ca

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

This post has been reproduced in part from an article published by  naughtynutrition. All permissions were granted from Metabolic Balance®

Eight tips for choosing supplements wisely

green purple flower
Photo by Pixabay on Pexels.com

We all know the vast array of supplements on the market today. It seems that new ones are launched every day and there is more and more marketing lingo that promises to save your health.

And  remember the supplement business is a multi billion dollar industry!

But you are a savvy health-conscious consumer. You eat well, and you want to make sure you’re making wise choices with your health (and money).

There are a lot of choices out there, so I hope that the tips for choosing wisely are helpful.  After reading this post, should you decide you want guidance deciding which supplements are right for you contact me at 778-363-0779 or drop me a line at tessanp@shaw.ca

I’d love to get to know you better.  Meanwhile, read on……

Here are eight expert tips for you when choosing supplements:

Tip #1: If you’re in a country that licenses or pre-approves supplements (like I am in Canada), then make sure you’re getting the real thing, and not some illegally imported bootleg of a product.

Why?

This is your health, and it’s important enough to make sure you’re getting a product that at least meets the minimum requirements in your country. There are always recalls and safety alerts issued for contaminated supplements, or products that don’t even contain what they say they do.

Don’t get me wrong! This health authority approval is not a perfect gauge of quality, but it does have some benefits worth considering.

How?

In Canada, you would check its approval by making sure it has an 8-digit “NPN” number on the front label. This number means that the company meets the required standards (including quality standards and truthfulness of their labeling). And, if something does go wrong, there is someone who you can complain to (the company or Health Canada’s MedEffect program) and who is responsible (the company).

If you’re not in a country that pre-approves supplements, make sure what you buy meets the regulations of your country. If you have to look up the company or product online or call them, please do it – don’t be afraid to ask the hard questions before you use any health products. If the only address or phone number is not in your country, then steer clear, because if something goes wrong it’s possible that nothing can be done about it.

Tip #2: Read (and heed) the warnings, cautions and contraindications.

Why?

You don’t want a reaction, right?

How?

Check the label for things like:

  • To consult a healthcare practitioner if you’re pregnant or breastfeeding, or
  • If you have certain medical conditions (e.g. high blood pressure, auto-immune disease, diabetes, ulcers, etc.), or
  • If you are taking certain medications (e.g. like blood thinners or immune suppressants, etc.) or
  • If you are taking other supplements, or
  • If you shouldn’t take it for more than a certain length of time (e.g. 6 or 8 weeks).

Tip #3: Look at the medicinal and non-medicinal ingredients for things you might be allergic to, or have reacted to in the past.

Why?

Just as you would do this with foods and medicines, do this with supplements. Again, you don’t want a reaction, right?

And even if you’ve used a product before, check it each time you buy it. Manufacturers may make changes to ingredients from time to time.

How?

Any credible supplement company will list every active ingredient, as well as the inactive ingredients. The print may be small, but worthwhile.

Info not there? Give them a call. Most reputable companies have a toll-free number on the bottle, or at the very least their website address.

PRO TIP: You can look up any Canadian NPN number on Health Canada’s database here:

https://health-products.canada.ca/lnhpd-bdpsnh/index-eng.jsp

Tip #4: Read the labelled “Indications” or “Uses” (a.k.a. How can this product help me?).

Why?

Be skeptical of health claims. What is the company claiming that their product can help you with? Beware of people  who tell you that this product can help you beyond what’s on the label. If they heard about it, or found it in a book, that may or may not be reliable information.

How?

Don’t be fooled by “sciencey” sounding words.  Ask for scientific studies, or look it up on credible websites that don’t make money from selling supplements (such as Examine, or the NIH Office of Dietary Supplements).

Tip #5: What “dose forms” can you get (i.e. tablets, capsules, powder, liquid, etc.)?

Why?

I personally prefer capsules. This is because tablets and caplets are not very easy to absorb because they’re compacted into a hard rock-like form that sometimes doesn’t break down in your digestive system.

You may prefer powders and liquids as they are easier to swallow and to absorb.  They can go “off” quicker because every time you open the bottle, you’re exposing all of the contents to the oxygen, moisture and microbes in the air. They can also be difficult to get accurate dosing (especially if they need to be shaken well).

Capsules (my preferred form) are powders placed into tiny dissolvable…capsules. You can get vegan capsules or gelatin capsules. They’re not compressed, so they’re more easily absorbed (they’re still loose powder), and the capsule itself provides an extra layer of protection from oxidation and contamination from the air.

How?

The front label should mention this loud and clear. Along with how many are in each bottle.

Tip #6: How much/many do you need for a recommended dose?

Why?

This is important to keep in mind because you may not want to take several capsules per day in order to get the recommended dose. Plus, many (but not all) bottles contain a 30 day supply. This helps you see how much you need to take, as well as the real cost per serving/dose.

How?

Read carefully.

Is the label information based on one capsule, two…maybe six? The amounts of each nutrient listed on the label may be based on each dose, or the entire daily dose.

For example, if a label recommends you take 2 capsules per day, the active ingredient amounts listed may be the total amount in those 2 capsules, unless it says “per 1 capsule”.

Yes, for this one you do need to read carefully.

Tip #7: Check the storage requirements and expiry date.

Why?

These two go hand-in-hand because the expiry date is based on how that supplement degrades over time at certain temperatures, humidity and light exposure.

How?

If the bottle says that it should be refrigerated, make sure it’s in the fridge at the store, or shipped in a refrigerated truck.

If it says to refrigerate after opening, then make sure once that seal is broken, you keep it in your fridge.

If it says to keep out of sunlight, make sure the store/shipping company is doing that, and that you do that too. This is sometimes why supplements are in dark or opaque bottles – to prevent sunlight from degrading it before the expiry date.

And, of course, I wouldn’t recommend taking supplements past their expiry date. After this date the manufacturer does not guarantee the quality or dose of the product.

Tip #8: If you’re trying a new supplement for the first time, start slow.

Why?

Keep an eye out for both positive and negative reactions, and act accordingly.

How?

You don’t have to dive right into a full daily dose on day 1. Try starting with half-doses, or skipping days for a week or two before ramping up to the recommended dose.

I hope these eight tips serve you well!

And remember there is no substitute for a healthy diet.

Still want more information?  I can help. Contact me at tessanp@shaw.ca

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

A quick guide to reading Nutrition Facts tables

I admit it, I don’t pay much attention to the Canada Food guide but there are many positive changes in the new guide, including changes to food labels to make them easier to understand.

Even though the changes are going in the right direction food labels and the Nutrition Fact tables continue to be a source of confusion for most of us.

Let me ask you. Do you ever look at the Nutrition Facts tables? Do they help you decide which foods to buy or not? Do the numbers even make sense?

To be honest, I don’t think that it’s the most user-friendly or helpful tool. But it’s good to understand it since it’s here to stay.

So let me give you a primer on reading the Nutrition Facts tables, and give you a few hints on the new changes coming soon (you may have noticed some changes already).

~~~~~~

How to Read the New Nutrition Facts Tables

The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!

Here’s my four-step crash course on reading the Nutrition Facts table.

Step 1: Serving Size – MOST IMPORTANT

The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.

All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

Take Note:

In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.

Let’s use an example – plain, unsalted walnuts from Costco.

Walnuts

As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.

FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).

Step 2: % Daily Value

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.

NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.

The %DV is a guideline, not a rigid rule.

You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.

Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)

Calories are pretty straight forward. Here, a ¼ cup (30 g) of walnuts has 200 calories.

Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat. That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat, (19 g – 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.

Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.

Step 4: Bottom of the table (e.g. vitamins & minerals)

The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Potassium is now at the bottom of the table, and vitamins A & C will become optional.

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.

Conclusion

I hope this crash course in the Nutrition Facts table was helpful. While you can take it or leave it when it comes to making food decisions, it’s here to stay. And it will change slightly over the next few years.

Do you have questions about it? Have you seen the new labels with a %DV for sugar? If so, leave me a comment below or send me an email tessanp@shaw.ca

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

References:

http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/changes-modifications-eng.php

https://www.canada.ca/en/health-canada/services/understanding-food-labels/percent-daily-value.html

http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/regulatory-guidance-directives-reglementaires/daily-values-valeurs-quotidiennes/guide-eng.php#p1

Tired of counting calories and obsessing about how much you eat? Consider focusing on this instead!

There is no shortage of health information available on the internet, in the media, and from well-meaning family and friends.

But some of that information may be doing you more harm than good.

In this post I spill the beans about some common healthy eating myths and what matters just as much or even more than “how much” you eat.

Learn why “what” you eat and “how” you eat it are important things to consider.  HINT:  Smoothies should be considered “meals” not snacks or drinks.

Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat.  This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.

Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

Another hint: the Metabolic Balance® plan doesn’t take calories into consideration yet people on the plan lose weight, keep it off and experience significant health improvements. 

In a 2010 observational study the Metabolic Balance® diet program resulted in long-term improvements in health status and most importantly, health-related quality of life (HRQOL).  It also ranked highly in adherence, because people liked the individually designed nutrition plans and found them easy to stick to. Click the link to read the study https://www.hindawi.com/journals/jnme/2010/197656/

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.

Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

  • A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
  • Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism). The Metabolic Balance® program calculates the exact ratio of protein required to keep you full and stave off hunger. If you are wondering if this program is right for you contact me at any time at tessanp@shaw.ca
  • Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your healthy salads and vegetables.  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, get grass-fed meats and Omega 3 rich fish, nuts and seeds when possible.  You don’t need to overdo it here.  Just make sure you’re getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite.  Notice and appreciate the smell, taste and texture.  Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack.  And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Summary

Consider not only how much you eat but also what and how you eat it.

Remember, you are unique and that’s where the Metabolic Balance® program shines. It is a complete nutrition program that is backed by research and managed by physicians and nutritional scientists.

Contact me at tessanp@shaw.ca for more information.

 

 

References:

http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend

https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

 

 

 

 

 

 

 

 

If you never overeat at meals (ever!) you’re not going to need these great tips

We all do it. Sometimes the amazing aroma and delicious flavour gets the best of us.  Especially if we’re a bit on the hungry (or hangry) side.
I’m talking about overeating at meals.  This can have a big impact on our weight, energy levels, and overall health and well being.  Of course our body needs food to fuel it and we often (usually, right) eat amazingly healthy foods.
It is way too easy (and common) to indulge during holiday feasts. But it doesn’t always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.
In this post I’m going to give you three solid tips for preventing that from happening.  Seriously! If you can make these things a regular habit and part of your daily routine you’ve got one up on the overeating cravings.
And here’s a secret, it’s not about willpower it’s about habits.
If you want more help after reading these great tips the Metabolic Plan® can help control the cravings and desire to overeat with a customized nutrition plan based on your unique body chemistry.
For more information send me an email at tessanp@shaw.ca or click on the weight loss tab in this website.
Now, read on for three ways to avoid overeating at meals
(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

Something that I have a tendency to do is what I call “eat before I eat”.  As I’m preparing dinner I’ll snack on a little (or a lot) of something.  Not good because its distracted eating.  You’ll read more on how to get a grip on that when you get to Tip #2.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet,  leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism. Also, I find avoiding buffets to be one of the best antidotes to over eating!

Tip #2: Try eating “mindfully”

You’ve heard of mindfulness, but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus tip: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad or a broth based vegetable soup

You may be yearning for that rich, creamy main dish.

But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your soup or salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

So have:

  • your glass of water
  • eat mindfully
  • and start with your soup or salad

This will help avoid overeating at meals.  Simple yet proven effective.

 

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

 

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

 

Metabolism and Calories-What’s the connection (and do I need to worry about it)? Find our here.

There’s a lot of talk about metabolism but what exactly is metabolism?  What’s the connection between metabolism and calories and do I need to worry about it?

Do calories really count?  Well, yes, they do but they’re not the only thing that matters when it comes to how much you weigh and how much energy you have.  In other words its all about metabolism.

In a nutshell metabolism is all about how you take in oxygen and food and use them for energy, heat, and storage.  But what’s really more important is how fast your metabolism works i.e. your metabolic rate.

But what you may really want to know is what affects your metabolic rate, and how you can use that to your advantage.  Of course it’s not just about how much you eat but also about your hormones, body composition, and even what you eat counts!  Also, it’s important to remember that the body changes, for example, as we age our metabolism slows down and we have to make adjustments accordingly by balancing nutrients.

Read on to gain further insight about your metabolism and what affects your metabolic rate.

Technically metabolism is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

  • allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins)
  • Allow storage of excess energy for later

So when you put all these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly or just right.

Which brings us to the “metabolic rate”. This is how fast your metabolism works and is measured in calories (yup, those calories).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories stored for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates; but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.  More muscle mass also promotes bone mass-but that’s a topic for another post!

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

There’s more; the type of food you also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

The Metabolic Balance® Nutritional program takes out the guesswork by customizing a meal plan based on your unique body chemistry.  If you want to learn more contact me at tessanp@shaw.ca or 778-363-0779, or click on the weight loss tab.     

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

To learn more about managing your metabolism and which foods are right for you contact me at tessanp@shaw.ca or 778-363-0779.

 

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.