Super Bowl “Healthy Desserts”  KUSI

Super Bowl “Healthy Desserts” KUSI

At every Super Bowl party the chances that you will over indulge are fairly HIGH.  Chances are you are going to overeat and over indulge, which will end up with an unhappy gut the next day.  These 3 simple recipes will help keep your gut happy, will help balance your blood sugar so you will not over eat, they all taste great and are very easy to make.

Enjoy!

Click on above picture for KUSI interview.

Baked Apples/peaches/pears  

C= 22 P= 8 F= 8

200 calories per serving

Serves 10

Ingredients:

4 medium apples

4 medium pears

4 medium peaches (if these are not in season add 4 different types of apples or pears)

2 Tbsp. of organic butter

1 Tbsp. of cinnamon

10 oz. shaved Parmesan reggiano cheese (no additives) OR 2.5 cups of 2% Greek Yogurt

 Instructions:

  1. Pre heat oven to 350 degrees
  2. Cut apples, peaches and pears into bite size pieces.
  3. Place all fruit along with butter and cinnamon into a Pyrex glass-cooking dish
  4. Bake for 45-55 minutes or until soft.
  5. Stir fruit every 10-15 minutes
  6. Allow fruit to cool or you may eat it warm
  7. *Add 1 oz. (about 3 level T.) of graded Parmesan Reggiano cheese to each 1 cup serving.OR 1/4 cup of Greek Yogurt
  8. Place rest of fruit in glass containers. Only add cheese once you are ready to serve.

 

Home made Metabolic Chocolate:

C=8 P=3 F=5

One chocolate = 80 to 90 Calories

Serves 25-30 chocolates

Ingredients:

1/3 cup of Organic Raw cacao powder

1/3 cup of refined organic coconut oil

1/3 cup of raw organic honey

1/3 cup of gelatin powder (Greatlakesgelatin.com)

1 & 1/3 cup of coconut flakes

1 tsp. vanilla or almond extract

1/2 tsp. of White Sea salt

Instructions:

In a Medium saucepan melt coconut oil, honey and cacao powder.  Turn burner to low and add vanilla or almond extracts, salt and gelatin.  Mix well.  Finally add in coconut flakes.

In large Pyrex glass pan, line with parchment paper.   Scoop Tablespoon size chocolate and place on paper.  Place in freezer for about 1 hour.  Enjoy.  Keep rest of chocolates in refrigerator for storage.

 

Kate’s Orange Juice Mix

Great for drinking in between meals, pre-workout, during workout and post workout

Ingredients:

6 oz. Pulp free Organic Orange Juice

2 oz. Organic pulp free Coconut water (optional)

1-2 tbsp. Hydrolyzed gelatin protein

*Start with 1 tbsp. and work yourself up to two.

A pinch of White Sea salt (you can add more if needed)

Ice

6-10 oz. carbonated (C02) or filtered water (whatever fills up bottle)

Instructions:

Add OJ, coconut water, salt, and gelatin to a 20 oz. bottle. Shake or blend together well.

Add ice, shake. DO NOT blend.

Add C02 water or filtered water last. Shake bottle lightly or the C02 water will make the drink fizz over.

Enjoy.  Sip through out day to keep blood sugar balanced and to keep the sugar cravings away.

How to Successfully Shift to a Metabolically Supportive Diet.

How to Successfully Shift to a Metabolically Supportive Diet.

How to successfully shift to a metabolically supportive diet.

Five years ago I went from a diet most would consider to be very “clean” and healthy, to a diet most would consider delicious, satisfying and very “non-diet” like.  Yet, when I switched from the old diet to my current diet, I made many, many mistakes.

Before this transition five years ago, my diet consisted primarily of lean chicken and turkey, egg whites, raw leafy veggies, protein powders, almond milk, olive oil, nuts, berries, seeds and tons of water with very little salt.  Believe it or not, this past diet proved to be a metabolic disaster, for so many reasons, as to why I began searching for a new approach to health.  Once I learned about metabolically stimulating foods like coconut oil, fruits, dairy and root vegetables, I switched my diet literally over night.

My diet over the past five years consists of milk, cheese, fruit, orange juice, fish, root vegetables, whole eggs, coconut oil, chocolate, salt and ice cream.  This diet, believe it or not, is very supportive to metabolic health, a lean body and good energy.  Yet, when I made the extreme shift from the first diet to my current diet, my body shifted in ways that would make most health minded people think the diet change was far from healthy.

Within days of shifting my diet five years ago, I experienced severe hormonal shifts that led to bi-weekly menstrual periods, skin breakouts, weight gain, an increase in cholesterol, constipation and diarrhea.  At the time, I thought my new way of eating was a HUGE mistake.  Why was I experiencing so many negative symptoms from a diet that was supposed to be more metabolically stimulating to me?  Was my new diet truly bad for me, or was something else going on?

After years of research and self-experimentation this is what I learned…

When you go from one diet to another, especially if the eating protocol is very different, you have to make changes slowly—NOT quickly, like most diets tell you to do. You have to consider your food changes, macronutrient ratios, calories, meal frequency and your body’s energy needs.

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Here are 5 things to consider when changing your current diet to a more metabolically supporting diet.

1. Consider the types of foods.   My previous diet was high in muscle meats (chicken, beef, and turkey), low in fat (mostly unsaturated from nuts and seeds), and low in carbohydrates (mostly vegetables and some fruit).  My current diet is moderate in protein (whole eggs, fish, some meat, dairy), moderate in fat (primarily saturated from coconut oil, butter, dairy and chocolate) and moderately high in carbohydrates (primarily fruits, orange juice and milk).   These food changes were significant.  And any time you make a significant food change, even for the better, it can be stressful for the body. I literally stopped eating one diet one day, and started an entirely new diet the next.  This extreme and quick diet shift proved to play havoc on my body.  Luckily, I am a patient woman and I was willing to self-experiment on myself.   I knew I was on the right track with the diet shifts, I just wasn’t sure when I my body was going to self-regulate, so I waited out all of my body’s physical reactions to the shifts and in a few months all my negative symptoms went away.  However, what I learned was had I made the dietary changes slower, my body would have responded with less negative reactions and I would have saved myself months of weight gain, hormonal shifts, acne and digestive issues.

Therefore, when you start changing your diet, change the foods slowly.

*For More information on what foods support a HIGH metabolism—click here.

Example: If you are eating 5 servings of meat every day, and no dairy:  Shift to 4 servings of meat/day and one serving of dairy.  Each week add in more dairy and decrease muscle meat.

2. Consider your macronutrient ratios.  One of the biggest mistakes I made and many other people make when starting to eat a more metabolically supportive diet, is altering their macronutrient (fat, carbohydrates, proteins) ratios too quickly.

Example:  If you are eating a diet low in carbohydrates (20%), high in protein (40%) and high in fat (40%) and immediately start eating a diet high in carbohydrates (50%), moderate in protein (25%) and moderate in fat (25%) you are going to produce an undesirable result, which usually results in weight gain.  This is what I did when I shifted my diet.  I went from a low carb to high carb diet in a matter of days.  My body didn’t know how to handle the additional carbohydrate load, and in response I gained weight and experienced hormonal issues.

Like the type of food you are eating, slowly shifting your macronutrient ratios is very important.  If you are consuming only 20% carbohydrates, try adding in 5% more each week and see how you feel.  As long as you are getting a positive response (increased body temperature, better energy, sleep improvements, etc.) your body should be able to handle your new macronutrient ratio without weight gain or hormonal shifts.

3. Consider the calories.  Now, I am not a huge advocate on calorie counting.  I believe in eating until you are full and then stopping.  However, when shifting diets, it’s important to eat about the same amount of calories you did on your previous food plan.   Dropping your calories too much can result in a lower metabolic rate.  Increasing your calories too quickly can result in fat gain.   Whether you are eating too little or too much, you want to shift your foods first before you shift your calories.

Example:  If you are eating only 1200 kcal of low calorie processed foods:  Start your diet shift by adding in more metabolically supportive foods that will total 1200 kcal.  Once you make the food shift, then you can work on adding in more calories.

4.  Consider meal frequency. Meal frequency is how often you are eating on any given day.  Most people are told to eat three square meals consisting of breakfast, lunch and dinner. For some people, three meals per day works quite well. These people are able to utilize the meal for energy, repair, brain function, movement, etc. and the rest of he food that is not used, is stored as muscle and liver glycogen.  Yet, for others, who may not be able to store glycogen very well, more meals may be necessary.  If you have blood sugar issues, low thyroid, fatigue, constipation, sleep issues, etc. you may do better on 6-10 small meals/day.

Example:  If you are currently eating three large meals/day and find you have blood sugar issues, weight issues and energy issues try eating three smaller meals along with 2-3 snacks.  You may find that consuming the same amount of calories but eating smaller meals helps with your energy level, blood sugar control and weight issues.  Sometimes just adjusting your meal frequency can be the trick to helping you feel better.

5. Consider your energy needs.  When you are busier, thinking more, moving more and doing more your energy (food) needs increase.  Thus, to keep your metabolism high, you need to eat according to the demands you place on your body.  More energy out put (thinking, moving, exercise, etc.) needs to be followed by increased energy input (food).  What this means is that on a day-to-day basis you need to adjust your energy (calories) based on your activity.  If you are exercising or are extremely busy one day, you need to eat more than on a day you are lying around the house watching movies.  To eat the same amount of food every day despite how much energy you are expending makes no sense.  Eating too little on a day when your energy needs are high, over time will slow down your metabolism.

For most people their energy increases as they wake up, peaks around mid-day (when they are working, exercising, thinking, etc.), and then starts to decline as they get closer to bedtime.  Therefore, lunch and breakfast should be your biggest meals because you place more energy demands on your body early to mid-day.  Dinner should be your smallest meal, because your energy demands are lower at night.  Many people do this in reverse and eat a small breakfast and lunch and then eat a very large dinner.  If you don’t eat enough during the day, you will always be starving at night.  This way of eating will lead to weight gain, low energy and sleep issues.

Example:  If you are eating 300 calories for breakfast, 300 calories for lunch, three 100 calories snacks in between, and then a 600 calorie dinner, you are setting yourself up for weight gain, even on this very low calorie diet (total calories =1500 kcal).  Adjusting your meal size to a 400 calorie breakfast, 500 calorie lunch, three 100 calorie snacks and a 400 calorie dinner would help you lose weight—even while eating more food (total calories=1600 kcal.).  This works because you are keeping your metabolic rate higher all day by eating more food when your energy demands are high.  Thus, once you eat dinner, your metabolism is still high and now you will be eating less food, so less is stored at night and more is burned while you are sleeping.

Does it make sense now why changing your current diet too quickly may cause some adverse reactions? Any massive change to your body, good or bad, can be stressful.  And when you are trying to heal the body the goal should be to create less stress not more.  The types of food, macronutrient ratios, calories, meal frequency, and your energy needs are all important in helping you understand how you should eat for metabolic health.  The more you understand how your body works and responds to how you eat the quicker you will heal and the healthier you will become.

Never stop learning your life depends on it!

Your optimal health coach,

Kate

If you want more information on “How to Heal Your Metabolism”—CLICK HERE.

Why Eating Like a “Celebrity” Will Ruin Your Metabolism

Why Eating Like a “Celebrity” Will Ruin Your Metabolism

Why eating like a “celebrity” will ruin your metabolism

There was a time in my life, many, many years ago, that I used to buy into “celebrity” diets.  I’d pick up the current People or Us magazine and read how Oprah or some other celebrity had lost extreme amounts of weight–quickly.   The celebrity would claim that all they had to do was eat pre-packaged food, or consume a liquid-only diet, or eat a low calorie diet and/or take a magic supplement to drop pounds rapidly.  I would see the before and after pictures and think, “Wow, that diet really worked, look how fast they lost weight, and see how good they looked.”.

Both the celebrity and I would assume the diet really worked!

What you didn’t see or hear about was how the celebrity, three months later, was struggling to keep off the weight.  Then within the next 6 months to 2 years, the same celebrity would show up in People or Us magazine with all the weight back on confessing they had no will power and they had failed, once again, at keeping their weight down.  Oprah, it’s not you fault!!!

Oprah weight loss

How many of you have seen these headlines in a magazine, TV show, on the Internet or one of the other million of places you are marketed to?

*Learn how insert celebrity name here lost 10 pounds in 2 weeks.

*Or learn how insert celebrity name here lost her baby weight in 60 days.

*Or learn how insert celebrity name here got red-carpet ready.

The story above and all of these statements NOW irritate the crap out of me.  Why?  Because all of them are supporting a system of weight loss, that is not only unhealthy, but will do long term damage to your metabolism.   Celebrity diets are nothing but quick weight loss strategies designed for you to lose weight FAST. Right?  And isn’t this what most people want, to lose weight fast?  Yes!  Yet, although this is what people want, quick weight loss strategies are not supportive to long-term health or a HIGH metabolism.

When you lose weight FAST.  This is what is really going on…

1.  You are losing water

2.  You are losing muscle

3.  You are cleaning out your bowel

4.  You are depleting muscle glycogen

4.  You may lose a very small amount of fat

This is why quick weight loss strategies are ALWAYS followed by the weight returning, PLUS a pound or two more.  You see, when you lose weight FAST, most of the weight you lost is NOT fat; instead you are losing water weight, muscle, muscle glycogen, and the contents that are inside your intestines.  And to make things worse, since most quick weight loss strategies are calorie restrictive, nutrient restrictive, carbohydrate restrictive, protein restrictive, fat restrictive or some sort of combination of all or few of these, these types of deprivation diets are slowing down your metabolism.

How do restrictive diets slow down your metabolism?

Your body requires energy (food) and nutrients to function optimally.  Food to a human is like gas to a car.  Without gas your car will not run.  Just like without food, your body stops working properly.  Unlike a car, your body has a back up system in place just in case food is unavailable.  The sympathetic nervous system, referred to as your flight or fight system, allows your body to start using its own tissue (muscle, tissue, bone, thymus gland, fat), by releasing your stress hormones cortisol and adrenaline, in case food is not available so that you can stay alive.   This is a good thing for short-term survival, but NOT for long-term health.

When you deprive yourself of energy (food), your body starts slowing down metabolic functions to conserve energy.  These include, but are not limited to, digestion, detoxification, immune function, muscle growth and repair, brain function, circulation, hormonal production, and heat production.  When less energy is available, your thyroid slows down the production of thyroid hormones to conserve energy.  In addition, the liver needs adequate amounts of sugars (carbohydrates), protein and nutrients to complete thyroxine/T4 (inactive thyroid) to triiodothyronineT3 (active thyroid) conversion.  Lower levels of T3 will decrease cellular respiration telling the body to conserve more energy and decrease heat production and body functions.

As most of you know, celebrity diets do work in the short term.   Consuming less food and nutrients does help with weight loss.  Yet, give the celebrity 3-6 months, or even less time, and they will regain their lost weight and advertising something new for you to invest your hard earned money on.   Remember ALL restrictive diets DO NOT work—long term.  Although its possible to keep the weight off by restricting calories and nutrients, eventually anyone using this type of weight loss strategy will start to experience fatigue, agitation, cold, more susceptible to illness, constipated, sleep issues, hormonal issues, decreased muscle mass and/or thinking power.

What should you do for long-term weight loss?

Increase metabolic rate silly!

What do you need to do to increase metabolic rate? Here are five things you can do now that will help increase your metabolic rate.

1. Eat Real Food.  Consume the right fats, carbs and proteins, in the right amounts and frequencies that are right for you.

2. Rest and Sleep.  Sleep helps with mitochondria regeneration.  The mitochondria are the cells’ powerhouse and where cellular respiration takes place.

3. De-stress.  Stress suppresses metabolic rate and thyroid function.  Remove the stress; increase the thyroid and metabolic rate.

4. Move purposely.   Do movement exercises that you love and enjoy, and that make your body feel good.  You should move to increase muscle mass, flexibility, mobility, stability, strength and power, NOT for quick weight loss.

5. Be happy.  Figure out what you want out of life and go for it.  Happiness is far less stressful than being unhappy.

Bottom line:  Save your hard earned money and your time by avoiding all celebrity diets and ALL plans that produce QUICK weight loss results and guarantees. THEY just don’t work—long term!

If you want to find out how to really regain your health and lose weight forever, by improving your metabolic rate, then check out my new book, “How to Heal Your Metabolism.”

Your Optimal Health Coach,

Kate

 

 

Nuts and seeds…Too much of a good thing?

Nuts and seeds…Too much of a good thing?

For years, nuts and seeds were a BIG part of my diet.  Nuts, seeds, nut and seed bars, and nut butters were staples when it came to my everyday food plan.   I ate almond butter in my oatmeal in the morning, a bag of nuts for a snack, a few nuts on my salad for lunch and a scoop of peanut butter in my protein shake later on in the day.  Nuts and seeds, seeds and nuts…how could you lose with such a tasty nutritious snack?

The only problem, were some digestive issues: stomach bloating and seeing the undigested nuts and seeds in my stool (I know…too much information).  Quite honestly, I didn’t think much about any of these things because I knew how healthy they were for me. I thought of nuts and seeds as a good source of protein, filled with anti-oxidants, vitamins and minerals…plus they were convenient and tasted great… right?

These days, almost every-health conscious person loves their nuts and seeds.   Almonds, peanuts, cashews, pistachios, pumpkin seeds, sunflower seeds, and walnuts… these crunchy, tasty snacks go great with any salad, casserole or just eaten by themselves as a snack.  Eating nuts and seeds has become a staple for individuals who want a healthy snack, that’s easy and taste great.

BUT — (you knew there was going to be a BUT)—have any of you, like me, ever had digestive upset, bloating or undigested nuts and seeds in your stool?  I’ll guess most of you will say “yes,” and for those of you that said “no”, you may want to take a second look. Have you ever wondered why the nuts and seeds are in your stool?  No?  Well, the good news is I did…and this is why I am now asking:

“Are nuts and seeds as healthy for us as we all have been lead to believe? Could we actually be damaging our metabolism eating them everyday of our lives?  Are we over-nutting and over-seeding and causing digestive distress?”

Keep reading and you will find out…

First, lets look at the positive qualities of nuts and seeds.

* Nuts and seeds contain a moderate level of protein (anywhere from 5%-30% of their total calories)

* Nuts and seeds contain the so-called “healthy” fats

* Nuts and seeds contain anti-oxidants and other mineral and vitamins including:  selenium, calcium, magnesium, iron, potassium, phosphorus, folic acid and vitamin E.

* Nuts and seeds contain fiber

* Nuts and seeds are easy and convenient to eat when you are on the go

* Nuts and seeds taste great and go well with many dishes

So far, this all looks pretty good…right?  So, what possibly could be wrong with consuming nuts and seeds on a daily basis?

Here are 6 reasons you may want to re-think your nut and seed intake

  1. High levels of the wrong fats

So many people believe nuts and seeds are a great source of protein, which in truth, they are anywhere from only 5% to 30% protein.  Most nuts and seeds are somewhere in between.  The rest of the nuts and seeds calories come from fat.  Now, if you have been reading my blogs you will know I am not against eating fat.   BUT, I am against the anti-metabolic polyunsaturated fats (PUFA’s).  PUFA’s are commonly found in soy, corn, legumes, AND nuts and seeds.  The PUFA’s in nuts and seeds are actually used as protection toward hungry animals and from the cold winter weather.  However, what is protective to the seed has been shown to be toxic to the human.

According to Dr. Ray Peat

“Polyunsaturated oils defend the seeds from the animals that would eat them, the oils block the digestive enzymes in the animals’ stomachs. In addition, seeds and nuts are designed to germinate in early spring, so their energy stores must be accessible when the temperatures are cool, and they normally don’t have to remain viable through the hot summer months. Unsaturated oils are liquid when they are cold, and this is necessary for any organism that lives at low temperatures. These oils easily get rancid (spontaneously oxidizing) when they are warm and exposed to oxygen. When the oils are stored in our tissues, they are much warmer, and more directly exposed to oxygen, than they would be in the seeds, and so their tendency to oxidize is very great. These oxidative processes can damage enzymes and other parts of cells, and especially their ability to produce energy (cellular respiration).”

Like Dr. Peat states PUFA’s are highly oxidative, especially under heat and in the presence of oxygen.   This can cause decreased cellular function, leading to disease, aging and a slower metabolism.  If you want to understand the dangers of PUFA’s more refer to my blog, PUFA’s essential or toxic?

  1. Phytates or phytic acid

If you read my article on soy, you would already have some understanding of the negative effects of phytates.  Phytates are anti-nutrients that can block the absorption of important minerals like iron, calcium, magnesium, and zinc.  Phytates are usually located in the hard outer shell of the seed and nut referred to as the hull.  Phytates have a strong affinity for minerals, and any mineral it binds to will become insoluble. This is how phytates leaches nutrients from the body.

Phytates are not only found in nuts and seeds but also in grains, soy, beans and legumes.  I think it is important to understand that phytate rich foods may not only inhibit the nutrients within the food itself but also in the foods eaten with the phytate containing food.   Meaning the phytates in your nuts and fruit snack or your salad and nut meal will not only block the nutrients contained in the nuts but also the nutrients in the fruit and salad.

  1. Trypsin Inhibitors

Nuts and seeds, like soy, contain trypsin inhibitors.  Trypsin inhibitors, like phytates, are anti-nutrients.  Their function is to protect the seeds of plants from insects by blocking enzyme function. Just another protective mechanism mother nature has given seeds and nuts. These trypsin inhibitors prevent protease enzymes from digesting protein in the human digestive tract.  Therefore, the little bit of protein you may think you are getting from your nuts and seeds may not even be digested.

  1. Cooked nuts and seeds

Now, there is good news and bad news to cooking your nuts and seeds.  The good news is cooking your nuts and seeds can decrease the effects of phytates and trypsin inhibitors.  Cooking the nut and seed allows the fibers to break down and allows for easier digestibility.  The bad news comes in how the nut and seek are cooked.  Most nuts and seeds are “roasted”.  This usually means they were fried and cooked in more vegetable oil, adding insult to injury in the amount of PUFA you are about to ingest.  Some nuts and seeds are dry-roasted, which is better, but unfortunately still damaging to the nut or seed.  In a 2008 study published in the Journal of Agricultural Food Chemistry, nuts and seeds that were roasted had a higher degree of fat oxidation and increased levels of trans-fats.  Research also shows that roasting nuts and seeds at high temperatures denatures the protein.  The denatured protein loses it structure and can become harder to digest.

  1. Raw nuts and seeds.

Many health conscious people think they are winning the battle over nuts and seeds by eating them raw.  Quite honestly, I use to be one of those people.  However, with further investigation I now believe eating raw nuts may be worse than eating the dry-roasted ones.  Why?  Well, mostly for the reasons I have already explained. Raw nuts are filled with phytates and trypsin inhibitors.  Raw nuts are almost indigestible by the human body.  They can cause irritation in the gut and small intestine by getting “stuck” in the intestinal micro-filli; this can cause inflammation, bacterial over growth, bloating, and gas.  I cannot even tell you how many health conscious people I meet complaining of digestive upset.   Nut ands seeds may be the sole culprit, or there could be a number of contributing factors– grains, fibrous vegetables and fruits, cheap dairy, carrageenan, processed foods, additives, grain-fed meats, PUFAs, endotoxins, and bacterial overgrowth all seem to play a role in digestive upset.

  1. Non-organic nuts and seeds.

If you are a nut and seed-eater, you know they are not a cheap food.  Nuts and seeds can be costly and if you go organic they can cost you upwards of $25.00/lb.  Most clients I work with are eating the raw or roasted non-organic varieties.  The problem is they may also be consuming pesticides and herbicides that are concentrated in the oils (fats) of the nuts and seeds.  The fats in seeds and nuts have a high affinity to attracting toxic pesticides.  Organic nuts and seeds are usually, but not always, free of toxic pesticides.

Ok, so what have we learned?  Maybe the handful of raw nuts and seeds you have been gobbling down everyday is not as healthful as you thought.  Maybe, just maybe, you might need to rethink your nut and seed consumption.

Personally, I am no longer a nut and seed-eater.  Or should I say a daily nut and seedeater.  My consumption has gone from a few handfuls a day to maybe a few handfuls a month.  If I do consume nuts and seeds I try and follow some simple guidelines.

  1. Soaked and/or sprouted are best.  

 

  1. Go Organic.  
  1. Some nuts are better than others.
  1. Eat in moderation.

Have I managed to make your head hurt yet?  Although it is never my intention to make people confused about what they are eating, I know it may sometimes occur.  Yet, I do believe we learn and grow as soon as we become confused.  So if I have confused you–then good—you are learning something.

Honestly, my only true intention is to share with you what I am learning and how it is working/not working for my clients and me.  It’s certainly not up to me to tell you what to do.  I am only here to help educate you and help you THINK before you grab that next bag of nuts.

I think it is important to remember that there are no clear-cut routes when it comes to nutrition and how it can affect YOUR health.  I think we should all be open to learning the good, the bad and the ugly when it comes to eating certain foods.  We are all different, at different phases of life, and have different health issues and needs.  The more you learn, the more you understand the more you can improve yourself and your diet.

Your Optimal Health Coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

Reference:

  1. Rita Yaacoub, Rachad Saliba, Bilal Nsouli, Gaby Khalaf and Inès Birlouez-Aragon.  Formation of Lipid Oxidation and Isomerization Products during Processing of Nuts and Sesame Seeds.  J. Agric. Food Chem., 2008, 56 (16), pp 7082–7090
  2. Thomas Richardson, John W. Finley.  Chemical Changes in Food During Processing.  Pg 206-209
  3. Pelvan E, Alasalvar C, Uzman SJ Agric. Effects of roasting on the antioxidant status and phenolic profiles of commercial Turkish hazelnut varieties Food Chem. 2012 Feb 8;60(5):1218-23. Epub 2012 Jan 27.
  4. EUFIC REVIEW 11/2010   “The Why, How and Consequences of cooking our food”
  5. Bohn T, Davidsson L, Walczyk T, Hurrell RF. “Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans.” The American Journal of Clinical Nutrition. 2004. 79(3):418-423.
  6. Mahgoub SEO, Elhag SA. “Effect of milling, soaking, malting, heat-treatment and fermentation on phytate level of four Sudanese sorghum cultivars.” Food Chemistry. 1998. 61(1-2):77-80.
  7. Macfarlane BJ, Bezwoda WR, Bothwell TH, Baynes RD, Bothwell JE, MacPhail AP, Lamparelli RD, Mayet F. “Inhibitory effect of nuts on iron absorption.” The American Journal of Clinical Nutrition. 1988. 47:270-274.
  8. Fanbin Kong1 and R. Paul Singh.  Food Biophys. Digestion of Raw and Roasted Almonds in Simulated Gastric Environment.  2009 December; 4(4): 365–377.
  9. Pandey P, Raizada RB, Srivastava LP.  Level of organochlorine pesticide residues in dry fruit nuts.  J Environ Biol. 2010 Sep;31(5):705-7.
  10. Ricardo Bessin, Gerald R. Brown, John R. Hartman, and James R. Martin  FOOD SAFETY:  PESTICIDE RESIDUES IN GRAINS, VEGETABLES, FRUITS AND NUTS.   ISSUED: 7-90  http://www.ca.uky.edu/agc/pubs/ip/ip9/ip9.htm
  11. Allard JP, Kurian R, Aghdassi E, Muggli R, Royall D.  Lipid peroxidation during n-3 fatty acid and vitamin E supplementation in humans.  Lipids. 1997 May;32(5):535-41.
  12. Meydani M, Natiello F, Goldin B, Free N, Woods M, Schaefer E, Blumberg JB, Gorbach SL.  Effect of long-term fish oil supplementation on vitamin E status and lipid peroxidation in women.  J Nutr. 1991 Apr;121(4):484-91.
  13. Gonzalez MJ, Gray JI, Schemmel RA, Dugan L Jr, Welsch CW.  Lipid peroxidation products are elevated in fish oil diets even in the presence of added antioxidants.  J Nutr. 1992 Nov;122(11):2190-5.
  14. Humphries KM, Yoo Y, Szweda LI.  Inhibition of NADH-linked mitochondrial respiration by 4-hydroxy-2-nonenal. Biochemistry. 1998 Jan 13;37(2):552-7.
  15. Dr. Decuypere’s Nutrient Charts™
~~ Nuts, Grains & Seeds Chart .

http://www.health-alternatives.com/nut-seed-nutrition-chart.html

  1. Dr. Ray Peat.   www.RayPeat.com  ”Unsaturated Vegetable Oils: Toxic”

How To Heal Your Metabolism

How to Heal Your Metabolism

Lately, as many of you know I have been deep in reading and researching about the systems of the body, healing the body, nutrients, foods that heal and how they are all related in increasing metabolic function.  I think we can agree that we would all like to increase our metabolism…right?  As we get older we are led to believe that our metabolism will just naturally slow down.  We will have to work harder and eat less just to stay thin and feel good about ourselves.  Do these statements ring true to you?  They certainly did for me…of course, until now.

You see, for many years, I believed the only way that I could increase my metabolic expenditure (increase calories burned) was to add more muscle to my body and/or to exert more energy through increased exercise load and intensity.  However, there is actually a third way to increase your metabolism.  One that is not discussed very often, either because people do not know about it or they just do not understand it.  Are you wondering what it is?  Oh, I bet you are…

Over the last few years of my studies, I have begun to look at the body and its functions very differently.  I have realized that the health of our metabolism is more than just how much we move and how much muscle we have; a healthy metabolism is about what is happening in every cell of our body and the actual respiration of every cell of our body.  Thus, if we can increase cellular respiration we can increase metabolic function.

First, what is cellular respiration?

Cellular respiration is the set of the metabolic reactions and processes that take place in the cells of organisms to convert biochemical energy from nutrients into adenosine triphosphate (ATP), and then release waste products.

Basically, it is what happens when glucose (sugar) enters the cells and converts to usable energy.  Without getting too scientific, it’s the most efficient way for cells to harvest energy stored in food.

Cellular respiration has three main stages: glycolysis, the Kreb’s cycle, and the electron transport chain.  For all the geeks, here is a basic explanation of each, for everyone else, skip ahead…

  1. Glycolysis is the metabolic process occurring in the cytosol of your cells that converts glucose (sugar) into two pyruvate molecules.  Glycolysis is an anaerobic (does not require oxygen) reaction that has an end production of 2 ATP (ATP is usable energy) molecules. 
  2. Kreb’s Cycle (Citric Acid Cycle) is an aerobic (requires oxygen) reaction that occurs in the mitochondria of every cell in your body.  The mitochondria are referred to as the cell’s power plant because they produce most of the cells supply of ATP (energy). Once oxygen is present, Acetyl Co A is produced from the two pyruvate molecules.  Through an 8-step process 6 NADH, 2 FADH2, and 2 ATP are formed (yes, I know you have no idea what this means…but keep reading, it will all make sense soon).
  3. 3. Electron Transport Chain (ETC) is also an aerobic reaction occurring in the mitochondria.  The ETC transports electrons from donors (like NADH and FADH2) to acceptors (like Oxygen).   When working properly the Kreb’s cycle and the ETC produce most of the cells energy.  The end result is an additional 34 ATP.  As you can see we need adequate amount of glucose, oxygen and a healthy mitochondria to produce sufficient amounts of energy…without these our cells become inefficient and eventually die.

Have I lost you with all this scientific jargon?  Stick with me; things will start to come together soon…

What I want you to see is when everything is working optimally and our cells are getting adequate glucose and oxygen we produce lots of energy (increased cellular respiration).  With increased cellular respiration our metabolism increases.  A great running metabolism means we are meeting our body’s energy needs, we are repairing tissue, we are detoxing properly, we have proper hormone function, we have good energy, we feel happy and life is good.

Did you ever have a friend when you were young who was thin, didn’t workout and could eat whatever she wanted and never gain a pound?  You know, that friend you hated… we will call her Britch.   Britch had great cellular respiration.  It is not the amount of muscle she had or the amount of exercise or activity she did that kept her thin.  Her increased metabolic function came from great cellular respiration.  However, if Britch continued to live her crappy-eating, non-exercising lifestyle her cells would become damaged and her lifestyle would catch up to her.

Many of us would attribute this phenomenon to great genes.   This is partially true since our mitochondria has its own set of DNA.   However, we can help or harm the health of our cellular respiration through the foods we eat, the lifestyles we choose and the decisions we make.  So even if you were not born with great mitochondrial genes you can still improve OR worsen your cells energy production.

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Here are ELEVEN things that will help increase cellular respiration and help heal your metabolism.

  1. Decrease polyunsaturated fats (PUFA).  As I have discussed before PUFAs are highly unstable and oxidize easily in the body.  PUFAs cause mitochondrial damage and reduce respiration.  PUFAs also bind to the same protein receptors that transport your thyroid hormone, reducing thyroid usage…which, once again, has an adverse effect on your cells respiration.  Some examples of PUFA’s are vegetable oils, corn oils, seed oils, nut oils, fish oils, most nuts and seeds and most conventional meats.
  2. Decrease phytoestrogens (soy). An increased level of phytoestrogens increases free fatty acids (FFA) in the body.  FFA acids are known to inhibit the thyroid function and disrupt glucose metabolism.  Soy, like PUFAs, lowers cellular respiration.
  3. Increase saturated fats. Yes, you heard me.  Increasing the right types of saturated fats like coconut oil, organic butter or ghee, cocoa butter, raw organic dairy, and grass fed meats can be very beneficial for your cells.  Saturated fats are stable. Unlike PUFAs, saturated fats bind to proteins in the correct way.  They are used properly and do not break down causing damage to mitochondria genes (DNA).
  4. Eat the right types of carbohydrates (sugars). I know everyone is scared of the words carbohydrate and sugar these days.  You would think by telling you to consume them, it is like telling you to go jump off a bridge.  We must understand not all carbohydrates (sugars) are created equal.  When I say the right types of carbs or sugars, I am referring to ripe fruits, root vegetables, organic raw dairy, pulp free OJ and some low starch above ground vegetables.  I am not referring to processed cookies, crackers, grains, breads and candies.   Sugar is the bodies preferred source of energy.  When we use the right sugars to fuel our cells they produce the most energy by using the least amount of our own bodies resources.  When we use a less optimal fuel (like protein or fat) our body uses more resources to produce less energy.
  5. Eat the right type of protein. Consuming easily digestible proteins like organic beef broth, gelatin, white fish, eggs, dairy and shellfish help support the liver and thyroid.  Increase thyroid hormone increases mitochondria respiration and increases CO2 production.
  6. Increasing Carbon dioxide (C02). C02 helps increase cellular respiration.  You can increase your C02 levels by living at high altitudes (Denver, you are all set), bag breathing, ingesting or bathing in baking soda and increasing your intake of carbonated water.
  7. The right exercise.  Stressful exercise increases mitochondrial damage.  Long duration cardio is incredibly stressful to the body.  Endurance athletes, although fit, have decreased cellular function, you can see this in their very low pulse and low body temperature.  According to Dr. Ray Peat “concentric” weight training is actually restorative to the cells mitochondria.  This means lifting with a load and relaxing without a load.  Burst training (short burst of exercise followed by rest) is also supportive of a healthy metabolism.
  8. Get more Sunlight. According to Dr. Ray Peat, “It turns out that day light 
stimulates our ability to use oxygen for energy production, and
 protects our tissues from some of the free-radical toxins that are
 produced by normal metabolism, by stress, or by radiation.”   This does not mean lay in the sun for 10 hours/day.  Refer to my blog on Vitamin D to help decide how much sun you need.
  9. Get more Sleep. Getting restorative sleep helps with proper cellular function.  This can mean anywhere from 6- 10 hours depending on the person.  Deep sleep is better than more sleep.  Best hours for sleeping are between the hours of 10:30PM -6:30AM.  When the body is at rest its primary energy source should be fat.  Burning fat while sleeping is far less harmful to the cells than oxidizing it while working out.  Remember to optimize energy production sugars should be used while awake and fats should be used while asleep.
  10. Stop dieting. Dieting, starvation, and detox programs may all help you lose weight fast and help you feel better in the short run.  However, long term they are all doing the same thing…they damage your mitochondria and decrease cellular respiration.  Have you ever wondered why ever time you “diet” it gets a little harder to lose weight?  It’s because dieting deprives our cells of proper energy and nutrients, damaging our cells and decreasing metabolism.
  11. Reduce all other toxins.  Remove as many toxins from your life as possible.  This includes processed foods, trans-fats, high fructose corn syrup, additives, preservatives, carrageenan, hormones, anti-biotics, drugs, alcohol, environmental toxins, fluoride, pesticides, herbicides, mercury, radiation, etc.  All toxins will disrupt and interfere with proper cell function.  All toxins will lower cellular respiration.

Okay, you got all that?  Yes, I know this is a lot to take in.  And yes, I know some of you may think I am crazy.  This is totally okay with me.  However, what you should know is everything I write about is based on the physiology of the human body, scientific research and my own self-experimentation.   I am not here to tell you what you should or should not do.  My intentions for giving you this information is to only share with you what I am learning, and how it is helping not only myself, but also many of my clients.

Please understand the recommendations I am giving are not person specific.  Every person is different, is at a different state of health and has different needs.  You must also understand that healing the body on a cellular level takes time, a real commitment to wanting to get better and a belief that you are doing the right thing.  There is so much misinformation on health and nutrition out there, it is hard to know what to believe anymore.  In fact, you should question everything you learn, including me.  It is important that you investigate on your own, find out what works for you, ask lots questions, and get help from a professional if you feel you need it.  For more information on how to heal your metabolism…Buy The BOOK.

Happy healing!

Your Optimal Health Coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

References:

  1. Mitochondria and Mortality.  Dr. Ray Peat
  2. Energy structure and carbon dioxide: A realistic view of the organism. Dr. Ray Peat
  3. Using Sunlight to Sustain Life.  Dr. Ray Peat
  4. The acute phase response and exercise: the ultra marathon as prototype exercise. Clin J Sport Med. 2001 Jan;11(1):38-43.
  5. Systemic inflammatory response to exhaustive exercise. Cytokine kinetics.
Suzuki K, Nakaji S, Yamada M, Totsuka M, Sato K, Sugawara K.  Exerc Immunol Rev. 2002;8:6-48.
  6. Inhibition of NADH-linked mitochondrial respiration by 4-hydroxy-2-nonenal.
Humphries KM, Yoo Y, Szweda LI.  Biochemistry. 1998 Jan 13;37(2):552-7.
  7. 4-Hydroxy-2(E)-nonenal inhibits CNS mitochondrial respiration at multiple sites.
Picklo MJ, Amarnath V, McIntyre JO, Graham DG, Montine TJ.  J Neurochem. 1999 Apr;72(4):1617-24.
  8. Effect of high plasma free fatty acids on the free radical formation of myocardial mitochondria isolated from ischemic dog hearts.
Kamikawa T, Yamazaki N.  Jpn Heart J. 1981 Nov;22(6):939-49.
  9. Acrolein inhibits respiration in isolated brain mitochondria.
Picklo MJ, Montine TJ.  Biochim Biophys Acta. 2001 Feb 14;1535(2):145-52
  10. Acrolein, a product of lipid peroxidation, inhibits glucose and glutamate uptake in primary neuronal cultures.
Lovell MA, Xie C, Markesbery WR.  Free Radic Biol Med. 2000 Oct 15;29(8):714-20.
  11. Thyroid hormone action in mitochondria.  C Wrutniak-Cabello, F Casas and G Cabello UMR Différenciation Cellulaire et Croissance (INRA, Université Montpellier II, ENSAM), Unité d’Endocrinologie Cellulaire, INRA, 2 Place Viala, 34060 Montpellier Cedex 1, France