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.

Want to know how?

(Please leave credit card number here)

Don’t worry, you know me, I’m here to provide you with FREE usable information…

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

My Top 12 Metabolic Supportive Foods

My Top 12 Metabolic Supportive Foods

Recently, I have been focusing a lot of my time and energy on finding and using foods to heal the body, the metabolism, the thyroid, the liver and the gut.

I have discovered that some foods can support your metabolism, while other foods can slow it down (more on those in another blog).  Some may be pretty obvious to you while others may be quite surprising to you…

You see, I love to eat.  I love great tasting healthy food that provides me with great energy, nourishment, tastes great and helps support my metabolism.  There use to be a time in my life when I would eat cardboard tasting food because I thought it was healthy for me, how wrong I was.  Like many, I got caught up in the marketing of food.  Low calorie, low fat, low in nutrition, easy to make, yet taste like crap and filled with crap.

Now, I know better, now I know what is going to energize me and keep my metabolism fired up (fresh, organic, not processed foods) vs unhealthy food (processed, fast food, frozen, conventional, sugar) that is going to slow my metabolism down and take energy away from me.  Can you remember a time that you ate a great, healthy meal and felt great afterwards?  What about when you ate an unhealthy meal, how did you feel?  Different?  Of course!

With that said, I want to give you my TOP 12 healthy, energizing, metabolism boosting foods.  If you can find a way to get all of these foods in your diet, in the right amounts, at the right times, within your day and week, then you are one step closer to increasing your metabolism, feeling great and obtaining optimal health.

1. Organic Fruit– pineapple, papaya, melons, cherries, grapes, RIPE/cooked apples, RIPE/cooked pears, peaches, kiwis, etc. are packed with good sugar, antioxidants, and a great source of minerals.  Organic fruits and even fruit juices (without pulp) are a great tool for maintaining blood sugar as long as you consume them with a fat and a protein.

2. Organic RAW Carrots– Raw carrots act like a natural antibiotic to aid your gut, thus help you process food better, decrease bacteria and increase your metabolism.  Eat in moderation since they are moderately high on the glycemic index.  Great with a little coconut oil, vinegar, and salt.

3. Organic Expeller Pressed Coconut oil – A healthy saturated fat consisting primarily of medium chain tryglicerides (MCT).  The MCT’s in coconut oil are proven anti-fungal, anti-bacterial and anti-viral agents.

4. Organic Pastured Eggs– Eggs are loaded with vitamin B12, Vit D, Vit A, choline and leucine all of which are what your body utilizes to help metabolize fat.  A recent research study found those who ate 1-2 eggs for breakfast lost more weight then those who ate bagels, toast or cereal

5.  Raw/Organic Dairy – calcium helps break down fat, and milk and other dairy contain tons of calcium.  If you are lactose intolerant try raw milk products.  Since they are not heated they will contain the live enzymes necessary for you to brake down the milk protein.  If you can not get RAW milk in your state then buy organic.  At least organic ensures it is hormone and antibiotic free. (add in milk slowly (1-2 oz/day) then try and work up to 8-24oz/day).

6. Organic Fruit Vegetables– Squash, zucchini, tomatoes, pumpkin, etc.  Believe it or not, squash are actually fruits.  They contain high levels of folate, Vitamin C and beta carotene.  They have anti-inflammatory properties which has helped with cancer prevention, arthritis, heart attacks and strokes.

7.  Organic Potatoes – rich in protein, calcium, iron, vitamins A and C.  Always eat potatoes with a fat and protein…so add a little butter and eat with a serving of fish, meat or dairy.  Add potatoes in slowly, as too much too quick can encourage weight gain.

8.  Organic grass fed, FREE roaming meats– Contains Iron and all your essential amino acids.  Grass fed meats will contain 1/2 to 1/3 less fat than grain fed beef.  These meats are also a great source of protein without all the antibiotics and hormones (my recommendation is to eat these 2-3x week).

9. Shell fish. Oysters, clams, muscles, shrimp, lobster, scallops and crab are all good sources of high quality protein.  Shellfish contain vitamins A, C, D and E, and the B vitamins.  Shellfish are an exceptional source of vitamin B12, which is required for every metabolic process in the body.

10. Salt–it’s natures diuretic and is necessary to mobilize glucose (sugar).  The right white, clean source of salt actually increases your metabolism, decreases edema and helps muscles recover.  I recommend Mortan’s canning and pickling salt.

11. Dark, organic chocolate — Dark chocolate contain not only a healthy level of antioxidants but it also contains stearic acid, a saturated fat that has been found to boost your metabolism.  Dark chocolate also contains the mineral magnesium which supports metabolism.

12. Bone broth and Gelatin. —  Bone broth and gelatin are an amazing protein source free of cysteine and tryptophan (both amino acids have anti metabolic effects).  Bone and broth and gelatin also has many anti inflammatory and anti aging properties.  (My favorite gelatin is hydrolyzed gelatin from Great Lakes Gelatin)

This week try and one or two of these amazing metabolic foods into your diet.  Remove the boxed, frozen, processed foods and see how great you are going to feel. Trust me your body will thank you:)

I do want to specify that the amount of each of these foods, when to take them and what to combine them with is VERY important.  Actual dietary requirements are all person specific since we all are at different metabolic rates, different sizes, ages, activity levels, etc.   I certainly don’t want you to think you can go out and eat a chocolate bar with a big glass of milk and a burger filled with cheese and get lean and healthy…because  most likely you will not.  Each and everyone of these foods has a specific purpose and if used properly in the right amounts at the right times can make your body a metabolic furnace.

If you would like more information on how to use these foods to help you get healthy, get energized, increase your metabolism and get lean then please do not hesitate to email me.   Finding the right program for YOU can not be achieved by just any cookie cutter approach.  Your diet must be individualized and constantly fine tuned to REALLY work long term.  Allow your body to heal itself…it can be done with a little hard work, commitment and a desire to want to get better.

Your Optimal Health Coach,

Kate Deering

“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:

Josh Rubin www.eastwesthealing.com

Dr Ray Peat www.raypeat.com

Dr Lita Lee www.drlitalee.com

Calcium Supplements…Do you need them?

Calcium supplements… Do you need them?

I think this is a very important question to ask since it seems everyone I encounter these days — primarily women — are on some sort of Calcium supplement. Whether it was their doctor, last nutritionist, trainer, or the latest magazine article that told them to take it, most believe their Calcium supplements are necessary. And yes, for some this may be true. Especially since so many people these days are scared of dairy (the best source of Calcium) for one reason or another.

Still the question stands, “do you really need it?” And if you do, is the supplement you are taking really working?

Most of us know we need Calcium for bone health. Many of us know we need it for proper cell and nerve function. Yet, few of us really understand how Calcium works in the body and what other cofactors are needed for proper absorption and utilization.

To really understand if we need to supplement our diets with Calcium and to understand if it is working in our body, we need understand so much more… only then can we make an educated decision on if we actually need a supplement.

First, what is the role of Calcium in the body?

*Bone and teeth structure

*Blood clotting

*Nerve and cell function

*Muscular contraction

*Regulates the heart beat

*Lowers blood pressure by down-regulating parathyroid hormone (PTH)

99% of Calcium is stored in the skeletal system (the bones are referred to as Calcium banks). The other 1% is located in the soft tissue and blood. Every day there is a transfer of Calcium among the bones, cells, and blood. Thus, since we do not make our own Calcium within the body, a constant intake of dietary Calcium is needed. Without proper intake, the body will pull Calcium from our Calcium banks (bones) and use it for cellular function. This is one big reason why we need to be ingesting an adequate level of Calcium every day. Ok, so it does make sense for doctors to prescribe Calcium supplements, right? Well, maybe…

The Calcium paradox

Although there are many paradox’s surrounding Calcium, a big one is this. Why do some nations like the US, who supplement with more Calcium than most other nations, have a higher level of osteoporosis (bone breakdown)? In a 1992 study between the US and Japan, the US showed almost 3 times as many hip fractures than the Japanese, even though on average the Japanese ingested far less Calcium on a daily basis. In fact, in a nation where people are trying to consume the recommended daily allowance of Calcium, some 10 million Americans have osteoporosis, while another 34 million have low bone mass. Why is this happening? If Americans are consuming more Calcium, shouldn’t we have less osteoporosis?

Another factor to consider is a 2010 study published by the British Medical Journal concerning Calcium supplementation and cardiovascular risks. In a meta-analysis (compiled results of several studies that address a related research hypotheses) of 12,000 individuals, it was concluded that taking Calcium supplements increased the chance of a heart attack by 30%.

Kate! Are you saying increased Calcium supplementing may NOT prevent osteoporosis AND it may also increase my chance of a heart attack? In some respects, yes… in others, no. Huh? Have I confused you yet?

You see, for Calcium to work properly, there are so many other factors to consider. Calcium needs many helpers and a certain gut environment for proper absorption and utilization. If these helpers or conditions are unavailable, Calcium may be excreted through the urine… or worse — calcified in tissues and arteries. Obviously, over time, this could lead to bone breakdown and stiff, blocked arteries.

So, before popping your next Calcium supplement, let’s look at what really needs to be occurring in your diet and body for proper Calcium absorption and utilization.

1. Adequate levels of Vitamin D (specifically D3). Vitamin D helps Calcium to be absorbed through the small intestine by increasing the number of Calcium-binding proteins. Without enough Vitamin D, the absorption of Calcium decreases significantly. Know anyone with a Vitamin D deficiency? It seems just about everyone these days. Best source of Vitamin D — the sun. Other sources are milk, butter, eggs, shellfish, and white fish.

*In the British 2010 meta-analysis, it was shown that those supplementing with Calcium plus Vitamin D did not show an increase in heart attacks ONLY those taking Calcium alone.

2. Adequate levels of Vitamin A. Vitamin A is a fat-soluble vitamin required in proper Calcium metabolism. Good sources are liver, milk, cheese, and eggs.

3. Adequate levels of Vitamin E. Vitamin E is a fat-soluble vitamin needed for proper Calcium metabolism. Good sources are milk, blueberries, blackberries, butternut squash, olive oil, crab, nectarines, and papaya.

4. Adequate levels of Vitamin K (more specifically K2). Vitamin K is a fat-soluble vitamin. Increased levels of vitamin K are showing a decrease in calcification of tissue and arteries and increase in bone development. In a clinical study from Rotterdam, Holland: “When Vitamin K2 is lacking, the Calcium remains in the blood and ends up getting deposited in the walls of arteries and other sites, which is very undesirable.” Good sources of vitamin K2 are foie gras, Gouda, and Edam cheese.  Good sources of K1 are green leafy vegetables. Bacteria in the small intestine can convert K1 to K2.

5. Adequate levels of Magnesium. Magnesium is needed for Calcium absorption and retention. According to Dr Ray Peat, “Magnesium deficiency and Calcium deficiency have some similar symptoms (such as cramping). But Magnesium is antagonistic to Calcium in many systems. It is the basic protective Calcium-blocker. G. Jasmin, showed that Magnesium deficiency causes inflammation. A deficiency of either Calcium or Magnesium can stimulate the parathyroid glands to produce more hormone (parathyroid hormone, PTH), which increases Calcium absorption, but also removes Calcium from the bones. This hormone, responding to a dietary Calcium or Magnesium deficiency, is an important factor in causing cells to take up too much Calcium. And its excess is associated with many inflammatory and degenerative diseases.”

Good sources of Magnesium are Epson salt baths, tropical fruits, coffee, dark chocolate, bone broth, squash, spinach, some nuts.

6. Stomach health. Calcium is an alkaline mineral. However, it needs an acidic environment to break down to allow for proper absorption. If your stomach does not produce enough hydrochloric acid (HCl), Calcium will not be able to break down and be absorbed in the small intestine. HCl naturally decreases with age.

7. Adequate levels of protein. Too much or not enough protein can interfere with Calcium metabolism. According to Dr Ray Peat, “Traditional meat-eating cultures efficiently use the whole animal, including blood, skin, bones, and the various organs, rather than just the muscles. That diet is favorable for Calcium regulation, because it provides more vitamin A, D, E, and K, Calcium, and gelatin, and less of the pro-inflammatory amino acids — tryptophan and cysteine.”

8. Adequate levels of fat. Fats contain all the fat-soluble vitamins (A, D, E, and K) that are needed for proper Calcium metabolism.

9. Adequate levels of sugar (carbohydrates). As I told you in my Milk blog, lactose or other sugars are necessary to help increase Calcium absorption.

10. Small intestine health. Calcium is absorbed into your body through your small intestine. If you have intestinal inflammation (due to stress, processed foods, PUFA’s, alcohol, drugs, food additives, etc.) all your minerals, including Calcium, have a hard time entering your system. The unabsorbed Calcium ends up being excreted through the urine.

11. Stress. Parathyroid hormone (PTH) increases under stress. PTH is a hormone produced by the pituitary gland and acts to increase levels of Calcium in the blood. Under stress, PTH pulls Calcium from the bones and kidneys to increase blood Calcium levels. This is needed to keep blood Calcium levels within the normal range. However, like all stress hormones, chronic high levels will cause damage. Chronic elevated levels of PTH will lead to bone breakdown and calcification of soft tissues.

12. The quality of the supplement. Most supplements these days are filled with additives, fillers, and binders. Due to the binders, these supplements can be hard for your system to break down and absorb. And the additives and fillers can cause an allergic reaction. The end result may be an expensive pill that creates intestinal inflammation or is just excreted in your urine or feces.

13. Other influences. Smoking, caffeine, corticosteroids, drugs, oxalates, insoluble fiber, and Phosphorus all inhibit the absorption of Calcium.

Holy cow! Can you see why taking a Calcium supplement might not be doing you any good?

So then what is the answer to, “Do I really need to take Calcium supplement?”

Well, here is my take… Are you ready?

My theory is really complex….

Eat REAL food and remove the CRAP!

You should always try to get your Calcium from food first. Why? Because the right Calcium-enriched foods usually will contain a lot of the other nutrients to help with proper Calcium absorption and utilization. This is why food should be your supplement…

Best sources of Calcium.

1. Milk. An 8oz (1 cup) serving of milk contains about 300mg of Calcium. In addition, milk contains proteins, sugars, fats, Vitamins A, D, and E, plus Magnesium. Do you see why I like real milk so much? *Remember there is a BIG difference between conventionally farmed milk and grass-fed organic milk. So choose wisely!

2. Cheese. One ounce of cheese contains about 200mg of Calcium. Cheese, in addition to milk, contains Vitamins A, D, E, and Magnesium. Most cheese contains only fat and protein (no sugar or carbs). Once again, where the cheese comes from makes a difference. Grass-fed organic is always best. Try to find cheese that is void of fillers and additives.

3. Yogurt. One cup of plain Greek yogurt contains about 230 mg of Calcium. It contains, fat, protein, and sugars, plus Vitamin A, D, and E. Fage Greek yogurt is a good option.

4. Ice cream. ½ cup of vanilla ice cream contains about 100mg of Calcium. Ice cream also contains fats, sugars, and proteins, plus Vitamin A, D, and E. I only use Hagan Daz (no fillers or additives — just milk, sugar, eggs, and cream).

Other good sources of Calcium are sardines, salmon, almonds, and *egg shells.

Although many other sources (spinach, chard, berries, and nuts) contain adequate levels of Calcium, these sources also contain oxalates. Oxalates bind with Calcium and increase Calcium excretion from the body. This just means less Calcium absorption.

*Ground up, boiled eggshells are a great way to get your Calcium if you have a hard time getting Calcium via food. One eggshell equals about 800mg of Calcium without added fillers and binders.

How much do you need?

The RDA recommends anywhere from 1200-1500mg a day. The exact amount for you may depend on your activity, your gut health, stress, age, sex, and the source from where you are getting it. Each of these may increase your need for Calcium while also increasing your need for other minerals and nutrients.

It is also recommended to take Calcium throughout the day. But no more than 500mg is recommended at one serving/meal. Too much at once will not be absorbed and will be excreted from the body.

We must remember that there is a reason real food is designed the way it is…it is a perfectly designed energy source. Real, unaltered food provides all the nutrients we need without having to become a nutritional scientist and concocting a supplemental cocktail.

In a world of genetically modified foods, environmental toxins, pesticides, processed foods, fast-food, herbicides, fertilizers, additives, preservatives, fillers, emulsifiers, hormones, and antibiotics, it does seem to make sense that we would need to supplement our food. However, doesn’t it make more sense to just eat well? Yes, it may cost more NOW, but in the long run, it will cost far less.

Pay NOW or pay LATER… The choice is yours.

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. Fujita T, Fukase M. Comparison of osteoporosis and Calcium intake between Japan and the United States. Proc Soc Exp Biol Med. 1992 Jun;200(2):149-52.

2. Cees Vermeer, Laviena Braam et al. Vitamin K supplementation: A simple way to bone and cardiovascular health, AgroFOOD industry hi-tech, Nov/Dec 2003 17-20

3. Cranney, A; Horsley, T, O’Donnell, S, Weiler, H, Puil, L, Ooi, D, Atkinson, S, Ward, L, Moher, D, Hanley, D, Fang, M, Yazdi, F, Garritty, C, Sampson, M, Barrowman, N, Tsertsvadze, A, Mamaladze, V (2007 Aug). “Effectiveness and safety of vitamin D in relation to bone health”. Evidence report/technology assessment (158): 1–235. PMID 18088161

4. Feskanich D, Weber P, Willett WC, Rockett H, Booth SL, Colditz GA. Vitamin K intake and hip fractures in women: a prospective study. Am J Clin Nutr. 1999; 69:74–79.

5. R. Bowen. Endocrine control of Calcium and Phosphate Homeostasis. 2003

6. Dr Ray Peat. “Calcium and Disease: Hypertension, organ calcification, & shock, vs. respiratory energy”

7. Effect of Calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ 2010; 341 doi: 10.1136/bmj.c3691 (Published 29 July 2010) Cite this as: BMJ 2010;341:c3691

8. Iwamoto J, Takeda T, Sato Y. “Effects of vitamin K2 on the development of osteopenia in rats as the models of osteoporosis.” Department of Sports Medicine, Keio University School of Medicine, 35 Shinanomachi, Shinjuku-ku, Tokyo 160-8582, Japan. jiwamoto@sc.itc.keio.ac.jp

9. Wallin R, Schurgers L, Wajih N. “Effects of the blood coagulation vitamin K as an inhibitor of arterial calcification.” Department of Internal Medicine, Wake Forest University School of Medicine, Medical Center Boulevard, Winston-Salem, North Carolina 27157, USA. rwallin@wfubmc.edu. Thromb Res. 2008;122(3):411-7. Epub 2008 Jan 30

10. Heaney RP (2000) “Calcium, dairy products and osteoporosis.” Journal Am Coll Nutr 19 (2 Suppl) : 835-995 PMID 1075913

11. Rude RK, Singer FR, Gruber HE.  “Skeletal and hormonal effects of magnesium deficiency.”  J Am Coll Nutr. 2009 Apr;28(2):131-41.

 

My TOP 12 Metabolic Supportive Foods

My TOP 12 Metabolic Supportive Foods

Recently, I have been focusing a lot of my time and energy on finding and using foods to heal the body, the metabolism, the thyroid, the liver and the gut.
I have discovered that some foods can support your metabolism, while other foods can slow it down. Some may be pretty obvious to you while others may be quite surprising to you…

You see I love to eat. I love great tasting healthy food that provides me with great energy, nourishment, tastes great and helps support my metabolism. There use to be a time in my life when I would eat cardboard tasting food because I thought it was healthy for me, how wrong I was.

Like many, I got caught up in the marketing of food. Low calorie, low fat, low in nutrition, easy to make, yet taste like crap and filled with crap. Now, I know better, now I know what is going to energize me and keep my metabolism fired up (fresh, organic, not processed foods) vs unhealthy food (processed, fast food, frozen, polyunsaturated fats) that is going to slow my metabolism down and take energy away from me.

Can you remember a time that you ate a great, healthy meal and felt great afterwards? What about when you ate an unhealthy meal, how did you feel? Different? Of course!

With that said, I want to give you my TOP 12 healthy, energizing, metabolism boosting foods. If you can find a way to get all of these foods in your diet, in the right amounts, at the right times, within your day and week, then you are one step closer to increasing your metabolism, feeling great and obtaining optimal health.

1. Organic Fruit– Lychees, pawpaw, sapote, plums, pineapple, papaya, RIPE or cooked apples, pears, peaches, kiwis, cherries, oranges, watermelon, dates and grapes.  These fruits are packed with fiber and antioxidants, and a great source of Mg and CA. Fresh fruits and even fruit juices (without pulp) are a great tool for increasing metabolic rate, generating heat and energy and maintaining a normal blood sugar level– as long as they are consumed with a fat and a protein.

2. Organic RAW Carrots– Raw carrots can act like a natural antibiotic to aid your gut, thus help you process food better, decrease bacteria and increase your metabolism. Consume 1-2 raw carrots a day.  Great with a little coconut oil, vinegar, and salt.

3. Organic Coconut oil – Coconut oil is filled with medium chain fatty acids which are used as energy quite efficiently.  Coconut oil has anti-fungal, anti-microbial, anti-bacterial properties.  Plus, coconut oil supports thyroid function, thus increases your metabolism.

4.  Organic Pastured Eggs– Eggs are loaded with vitamin B12, Vit D, Vit A, choline and leucine all of which are needed by body to help metabolize fat. A recent research study found those who ate 1-2 eggs for breakfast lost more weight then those who ate bagels, toast or cereal

5.  Organic Dairy – Milk is perfect food made of equal amount of fat, protein and sugars. Milk contains tons of digestible calcium which is needed for proper bone, teeth and tissue growth and repair. Milk is filled with other minerals and vitamins, primarily, magnesium, Vitamin A, Vitamin D.  Milk drinkers are none to have a lower BMI, stronger bones and lower risks of CVD.

6. Organic Squash– pumpkin, zucchini, yellow squash, spaghetti, butternut, etc.  Believe it or not squash are actually fruits. They contain high levels of folate, Vitamin C and beta carotene. They have anti-inflammatory properties which has helped with cancer prevention, arthritis, heart attacks and strokes.

7. Organic Potatoes  – Russet and white sweet potatoes are best.  Due to their high starch content, always eat potatoes with a fat like butter, ghee or coconut oil.

8. Organic grass fed, FREE roaming meats– Contains Iron and all your essential amino acids. Grass fed meats will contain 1/2 to 1/3 less fat than grain fed beef. Grass-fed meats are higher in CLA and contain less polyunsaturated fats than the conventionally farmed meats.

9. Salt–it’s natures diuretic and is necessary to mobilize glucose (sugar). The right salt actually increases your metabolism, decreases edema and helps muscles recover. I recommend an unrefined white sea salt.

10. Dark, organic chocolate. Dark chocolate contain not only a healthy level of antioxidants but it also contains stearic acid, a saturated fat that has been found to boost your metabolism.

11. Gelatin. The cooked form of animal collagen. Gelatin is an amazing protein source free of cysteine and tryptophan (both amino acids have anti metabolic effects). Gelatin also has many anti inflammatory and anti aging properties. www. GreatLakesGelatin.com

12.  Shellfish.  Muscles, oysters, clams, shrimp and scallops.  Shellfish are high in minerals, especially zine and copper.  Shellfish contain protein that is easy to digest and may be less toxic than  many of the larger fish.

This week try and add as many of these amazing metabolic foods into your diet. Remove the boxed, frozen, processed foods and see how great you are going to feel. Trust me, your body will thank you.
I do want to specify that the amount of each food, when to take it and what to combine it with is VERY important.

Actual dietary requirements are all person specific since we all are at different metabolic rates, different sizes, ages, activity levels, etc. I certainly don’t want you to think you can go out and eat a chocolate bar with a big glass of milk and a burger pilled with cheese and get lean and healthy…because most likely you will not. Each and everyone of these foods has a specific purpose and if used properly in the right amounts at the right times can make your body a metabolic furnace.

Your Optimal Health Coach.
Kate Deering

“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:
Josh Rubin www.eastwesthealing.com
Dr Ray Peat www.raypeat.com
Dr Lita Lee www.drlitalee.com