As Spring and Summer get closer I am seeing more clients interested in nutrition and eating healthy to help them get in the shape they want to be in. Metabolism plays a huge roll in our nutrition. As we get older our Metabolism changes.
I researched the topic and found some new updated information. I was impressed with the new ways both fitness/nutrition and medical professionals are approaching the topic. It has come to our attention that metabolism is more than just the chemistry of the body and how what you eat and drink is processed into energy, but also has to do with the mind.
“Metabolism operates equally and simultaneously in body, mind, and emotion. Astounding research in the mind-body sciences has exquisitely highlighted the connection between what we think and feel, and the chemistry of the body. Science has revealed the profound effects of the chemistries of stress, relaxation, pleasure, depression, and the effects that even prayer, pets, and other people have on our metabolic lives. Simply put, mind influences chemistry.” http://psychologyofeating.com/new-definition-metabolism/
What is Metabolism?
“Metabolism is the sum total of all the chemical reactions in the body, plus the sum total of all our thoughts, feelings, beliefs, and experiences.“http://psychologyofeating.com/new-definition-metabolism/
I’d like to discuss the ways to alter metabolism through different stages of life. Starting in your 30’s hormonal shifts become greater. Your resting metabolism,the number of calories your body burns just to stay alive, goes down. Muscle loss is one of the main reasons for this. Every decade we lose about 5 lbs of muscle. The muscle that remains become weak and fatty, less efficient at using energy. Smart diet choices and proper exercises are key to beating this set back.
I call it the simple 2 step:
1. Build muscle
2. Eat smart
Its super simple. Resistance exercise is the only way to combat muscle loss and build lean fat torching tissue. I recommend a full body routine 2-3 times a week. It can take as little as 30 minutes each session. Secondly, NUTRITION! You must eat according to your own individual needs and body type. A good rule of thumb, add more protein, upgrade your grains, use healthy fat as fuel, and drink more water.
Please feel free to contact me for a nutrition consult.
MACROnutrients are protein, carbohydrates and fat. These nutrients definitely affect health and weight loss. But what about MICROnutrients? These small nutrients are necessary for the growth and health of a living organism. They help regulate your appetite, blood sugar levels, fat storage, and so much more.
Calcium is known as ‘The Bone Builder’ for its ability to help build stronger bones and decrease bone loss. It is loaded with fat burning benefits and has been proven to be crucial for weight loss. An average intake should be between 800-1200 mg. Leafy greens, low fat dairy, and fortified orange juice are excellent sources.
Magnesium is the mineral that helps level blood sugar. This helps to avoid the spikes during the day that lead to overeating. A diet rich in magnesium will also have a low risk of diabetes. Aim for 300 mg a day. Nuts, beans, sprouts, soy milk, avocado, salmon, apples, and ground beef.
Vitamin D plays an essential role in helping you metabolize carbohydrates. You will have more energy and burn fat efficiently with a higher level of vitamin D. Fish, eggs, fortified milk, and yogurt are good sources of this micronutrient.
Vitamin C is crucial for making a key molecule to burning fat. This molecule is called caratine. Research shows that woman and men losing weight and took a daily dose of 500 mg vitamin C burned 11% more fat than those who did not. Find this nutrient in red sweet peppers, citrus fruit, broccoli, sprouts, and cabbage.
Folate (B vitamin) is the vitamin that helps make red blood cells in the body. It helps maintain your energy levels and keep all your organs function properly. Spinach, fortified pasta, some cereals, and breads.
Iron helps transport oxygen to all your cells making it essential for brain and muscle power. Beans, red meat, chicken, pork, turkey, leafy greens, and lentils.
Potassium helps you through your workouts by preventing muscle cramps and fatigue. Avacados, sweet potato, dried apricots are a few options.
It has come to my attention that many of us do not cross train, or maybe do not completely understand what it means. What is Cross Training and is it important? Cross Training is defined as ‘an exercise regimen that uses several modes of training to develop a specific component of fitness.’
Cross Training is for anyone, whether you are a beginner or an experienced exerciser looking to take your workout to the next level. Any well developed exercise program will add some cross training. This means adding a wide variety of activity choices so you can pick what works for you.
One of the most common mistakes people make is repeating the same routine week after week. Cross training helps to keep your body guessing, which in turn ramps up the benefits of exercise and helps to improve your fitness level. When you do the same things repeatedly you also risk injury. Cross training helps to prevent over stressing the body, causing further injury.
Cross Training could include activities that develop muscular fitness as well as aerobic conditioning. It will help control body weight and improve your regular workouts. For example, runners who only ever run will see significant improvement in their normal running routine after beginning a cross training element. This could be anything from strength training to yoga. Another example is someone who is a beginner and has only been doing cardio workouts now adds strength training and suddenly feels stronger and sees more weight drop.
Sometime I call it ‘Shocking your system.’ You may even hear me say its ‘Your mind talking to your body.’ What I mean is, stepping out of your comfort zone, doing something different then your usual routine will help jumpstart your system again, improve your stamina, help avoid injury, (not to mention boredom) and create a stronger healthier you! So, get out there this week and try something new. Take a yoga class instead of your usual HIIT class. Go to Zumba instead of your run. Meet with a trainer and set up a strength training program. What ever it is, get out there and do some cross training. You wont regret it.
The two natural Supplements that I feel are most beneficial are vitamin D and omega-3 Fatty Acids.
Long chain omega 3 fats in certain fish oils have been proven to help fight against a range individual health issues. Two important forms of Omega 3s are EPA and DHA. These types are mostly found in fish. A plant and nut based form (ALA) can be found in nuts and seeds. Omega 3 Fatty Acids are necessary to support the body’s ability to fight disease and illness. These are essential fats that cannot be made naturally by the body, but are necessary to make healthy cells. Omega 3s have been shown to support a number of functions such as joint health, kidney, eye health, and normal cognitive function.
Osteoporosis, a disease affecting mainly women, is most often associated with a vitamin D deficiency. Higher storage levels of vitamin D will maintain bone strength and help prevent osteoporosis in most adults. It also supports cognitive brain function and respiratory health. Foods such as fish, (salmon, tuna, and mackerel) eggs yolks, and fortified milk contain some vitamin D. Our bodies can also naturally produce vitamin D from the sunlight, but this is not a total source.
Both of these vitamins work together to improve brain function and mood as well as boosting physical wellness. Chances are most of us are not getting enough through whole foods and may find it necessary to take a supplement.
For me, I personally suffer from lupus. Although I have been under a doctors care, and have tried various medications, I find staying consistent with my Fish oil and vitamin D helps improve my joint pain and stiffness and genuinely makes me feel good. As far as how much and which brand of supplement to take, I suggest speaking with a medical professional or nutritionist to discuss your individual needs. Everyone’s diet is different and therefore those habits should be evaluated before making such decisions.
Getting vitamins through whole food is clearly the best option. However, very few foods actually contain a proper amount our bodies need to function at a healthy level, and supplements may become necessary.
There are many other types of vitamin supplements available. Research your options, find out what particular needs you as an individual have, and be sure to shop at a natural food or health supplement location.
In Health and Wellness,
When it comes to improving your life style the little things really add up to make a big difference. When we think ‘change’ we often assume it will require a radical revamp of our life. However, research shows that making small, consistent changes, rather than aiming for a total overhaul, is key to making a practical and sustainable new habit. Breaking it down into small bites will help you to adopt these changes permanently into everyday life. These changes can be anything concerning your eating habits, exercise, sleep schedule, or even just trying to stop a bad habit. For me, this is nail biting.
At the same time, making small changes slowly does not mean it will take forever to see or feel a difference in your life. I studied an experiment done with a group of people looking to put more happiness into their lives. The study focused on things we can all do to achieve a better, healthier lifestyle. I understand that not everyone has all the time in the world to stop and focus on self- improvement, but I bet we all think about it from time to time. Everyone wants to feel good. Whether its increasing your confidence, reducing stress levels, creating deeper relationships, or becoming a healthier individual… We can all benefit.
Here are my top five:
I hope this was helpful and I look forward to hearing from you.
In Health, Fitness, and Wellness,
Stress can significantly affect ones health. Fatigue, headaches, and body aches are only a few of the symptoms we experience due to stress.
The stress we experience today comes in part from the pressure of our connected world. We find it extremely difficult to switch off from the demands of the workplace and running a household to concentrate on personal priorities. Increased stress leads to unhealthy behaviors. Poor eating habits, lack of sleep, and little physical activity can lead to bad life choices. We all experience stress in different ways. Some may feel it is hard to focus or concentrate, while others become angry or irritable. Whatever the case may be, it is important to get ahead of it.
So how do we cope?
First, it’s important to know yourself. Be aware of YOUR symptoms. Recognize how you deal with stress. What are your specific triggers? Reflect on this, then unplug and tune in to yourself. Find an outlet. Allow yourself time, breaks, etc. through out your day. This is something we as a society need to really work on. It is an effort for us to turn our brain off and relax.
In my opinion, the quickest way to relieve stress is to release endorphins through exercise, you feel satisfied and happier. Another suggestion is to get a good nights sleep. This can be hard if you are stressed out – Believe me I KNOW! Sleep and stress tend to cause a vicious cycle if you’re stressed, then you can’t sleep, which makes you ill-prepared to handle the stressors of the next day, leading to more stress. To relieve stress before bed, try some relaxation techniques and disconnect from technology as much as possible an hour before bedtime. To ensure the proper amount of rest (7-8 hours is recommended), set an alarm reminding you to go to bed.
Below please find a few more suggestions to help ease the stresses todays society has on us and lead you into a better Wellness Journey.
1. Exercise 30 minutes a day
2. Meditate- 10/15 min breathing breaks a few times a day
3. Talk with friends
4. Make a to do list to clear your head (then put it in a drawer and forget it)
I hope you found this helpful! I look forward to your thoughts and opinions. Please share below how you react to stress. What triggers stress for you and how do you cope???
We know we should do it, but we don’t. Especially in this day and age we tend to put others before ourselves. There is always something else that seems to take priority over what we REALLY want to be doing. This is truly a mindset. Both men and women need to re-work the brain to adhere to a new mindset where taking care of ourselves is of utmost importance. When we make a conscious decision to prioritize our own health, career, finances and self-interest, we begin to gain some clarity that allows us to move about our daily lives with more confidence. We learn to care for ourselves without resentment and therefore become stronger as a person. This makes us better parents, partners, friends and workers.
Each week create a goal. Spend time brainstorming on how to reach that goal and write it down. Writing it down will help you commit. This little shift makes your brain think more about it, a little trick I learned from a Wellness Workshop. For example, I love to run, it’s the only time I really give to myself, but since opening the center (which I love), my time has become limited. I always plan to jump on the treadmill, but instead, I answer an email, or pick up the phone etc. I miss my runs. I am committing (writing down) to getting up a half hour early 2 days this week (Tu/Th) to run on the treadmill. I have made a promise to myself that I will not ‘work’ until I accomplish this goal on those days. Your goal does not need to be fitness related. As I said in last week’s blog, Wellness is many things. Read a few chapters, watch a favorite movie, call your best friend, Sleep! Whatever makes you feel good, do it first! I promise you’ll feel better. I’ll keep you posted on my progress.
Comment below with what you will be doing to change your mindset, and improve your self-care. I’d love to hear what you are doing.
Statistics show that everything we do and feel relate to our well being. So what exactly is a wellness program and why does it matter?
Wellness programs are more than just working out and eating properly. A good wellness program includes all aspects of healthy living. When we feel ‘well,’ we tend to make better choices for ourselves. Positive choices lead to positive impacts on our lives. It is an active process to feel confident and aware that we are in charge of our own happiness and our own health; leading to total wellness and a fulfilling life.
This is not just being free of illness and pain, but a change and growth of the total person. It is a personal gain in our physical, mental, and social abilities. Working toward wellness is a constant process and something we need to continue to work towards everyday! This process is best worked with others, don’t try and do it alone! Lean on each other, spend time with people who like the same things you, laugh more. Lets work together to take small steps to long lasting healthy lifestyle changes.
Here are my five top tips to get you started:
1. Sleep- at least 8 hours a night
2. Calm your mind- yoga, breath, meditate
3. Go outside- get some fresh air (even if its cold)
4. Hydrate 8-10 glasses a day. (it'll fill you up and your skin will look great)
5. Gratitude- Keep a gratitude journal each day name one thing you are most grateful for
Monday Wellness Challenge for the week:
SPEND 10 MINUTES EACH DAY DOING SOMETHING FOR YOURSELF
(example/ read a book, paint your nails, do nothing!)
Here’s to your health and wellness!
Until next week,