Clean Eat Education: Your Metabolism - What Exactly is it?

Does this sound like you? You have heard the word metabolism before and you know that in order for you to feel your best, look your best and function at your optimal performance level (even if that's sitting at a desk answering telephones), your metabolism should be up and steady. However, you are not exactly sure what all this talk about your metabolism really is!  What exactly does it mean and what does it do?

Let's throw out the definition of metabolism for you:

Dictionary.com defines metabolism as: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained and destroyed, and by which energy is made.

Merriam-Webster defines metabolism as: the chemical changes in living cells by which energy is provided for vital processes and activities and new material is assimilated.

Easy to understand? Not quite... let's break this down.

Simply put, metabolism is the body's process by which it converts your food, fat and yes, your muscle (scary, huh?) to energy. This energy fuels your normal body processes and functions, gives you the opportunity to digest and even chew your food, fuels you while you work out and play and helps your brain to process simple and complex tasks.  If your body is involved, your metabolism is involved!

So wait a minute... you just said that your body can burn your muscle for energy?  That's not a good thing, right?

Nope.  Not a good thing at all! You want to fuel your body and give it what it needs to perform its best and LOOK its best! Naturally, if you are not feeding your body every 2.5-3 hours, it starts to believe that it will not receive any additional food, thus beginning the stages of fasting fat storage. Your body holds on to the resources it has already - fat - in order to "stock" up for later since you aren't giving it more food. It begins to convert your muscle into energy instead of fat. Your hard work in the gym... gone! GOOD NEWS! You can fix this... keep feeding your body every 2.5-3 hours and not only will your body use the food you just put into it for energy, but it will break down some of your fat stores for extra energy rather than stealing from your muscle. Make sure you check out the calorie calculators to determine how many calories you should have each day and plan those meals accordingly.

Here is a graphic below:

Which one do you want? Boost that metabolism by eating 5-6 meals per day and stay above that line! 

See this post for information on foods that you can eat for extra energy boosts!  Remember though, unless you start eating more times per day, you will continue to rob yourself of energy and muscle! 

Stay lean and toned! Keep that muscle!

Clean Eat Education :: Sleep - Is Eight (8) Hours REALLY the Magic Number?

Your dreams are amazing– why would you want to cut them short? The truth – Life gets in the way! A human’s basic needs are food, water and sleep.  When we deprive our bodies of one of these basic needs, we are unable to function at our best or even anywhere near our best.  Optimal performance as it relates to our jobs, our families, our favorite sport, our hobbies and even our ability to remember is affected when we deprive ourselves of sleep.

So, what’s the magic formula for sleep?  Well… it’s not that easy.  Researchers suggest that the average adult, over the age of 18, needs seven (7) to nine (9) hours of GOOD sleep (basal sleep) per night.  What is GOOD sleep or basal sleep? It’s just actual, off in “la la land”, sleep.  We often accumulate BAD sleep or sleep debt if you wish to call it that, when we are stressed out, sick or we are in an uncomfortable environment (think freshman year of college sacked out on your friend’s hand-me-down couch).

Risks and Characteristics Associated with Lack of GOOD Sleep:

We may already know these, as some are obvious, but listing them out is quite unnerving!

1. Lack of cognitive (brain) ability to remember details.

2. Lack of general daily productivity and focus. (Don’t forget about those TPS reports!)

3. Increase of car accidents, accidents on the job and general clumsiness.

4. Increased risk of diabetes and heart problems.

5. Increased risk of psychiatric problems including depression and substance abuse.

6. Increased BMI (Body Mass Index). YES – THAT’S AN INCREASE IN BAD BODY WEIGHT (FAT). Try reaching your fitness and weight loss goals without sleep – NOT happening!

Sleeping for Weight Loss and for Increased Fitness:

When we sleep, we help provide our bodies the energy to regulate its daily functions.  One such function is regulation of our hormone levels.  When we sleep, our bodies regulate our cortisol levels. Cortisol is the hormone responsible for the break down, or metabolism of sugars, proteins, fats, minerals and water in our bodies.

Research also suggests a connection between sleep and insulin levels. Insulin is responsible for keeping your blood sugar levels healthy and in balance.  Lack of sleep increases these levels, which cause a spike in blood sugar, which in turn promotes the storage of fat in your body. Definitely a hindrance if you are looking to drop those pounds.  

I am TOO Stressed to Sleep. What can I do to increase my ability to get GOOD  sleep?

1.  Allow yourself to sleep only as much as your body needs.  This may take time to determine, but learn to listen to your body and adjust your sleep schedule accordingly.  Just because it is the weekend, don’t let yourself sleep from midnight to noon – keep a regular schedule or you will pay for it on Monday.

2.  Do something for yourself before you go to sleep. Listen to your favorite tunes (ahem… relaxing music, not head-banging heavy metal or rap music), have a one-on-one conversation (not an argument – save those topics for later) with your spouse, read a few chapters in your favorite book in a chair (skip reading in bed – not good!)

3.  Try to make yourself as comfortable for sleep as possible. Is your pillow as hard as a rock? It may just be time for a new pillow. Do you wake up sweating at night because it gets too hot in your house? Adjust the thermostat before you go to bed to ensure maximum comfort.

4.  Keep your bedroom as a place for sleeping only (and well…. Ahem… maybe a little of that other stuff too!)

5.  Eat at least 2-3 hours before bedtime to ward off any heart burn or indigestion that may disrupt your ability to sleep soundly.

6.  Don’t grab a cup of high-octane coffee right before you go to bed! Lay off the caffeine and get more rest!

Can I get too much sleep? What happens if I do? How can I avoid it?

Quick answer – Yes. There is such a thing as too much sleep.  Remember, don’t start waking up your spouse or children right at the eighth hour mark – they may require more sleep than you.

If you sleep too much, you may find that you are prone to depression (I would certainly be depressed if I had less hours in the day to accomplish all of my tasks!), and increased illness. Combat this by regulating your sleep. Allow yourself to sleep for as much as recommended (9 hours) and assess how you feel.  Feel groggy? Too rested? Dial it back and set an alarm for 30 minutes less each day until you start to feel like yourself again.

Go Catch Some Zzzzs!

Resources

• National Sleep Foundation - http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
• Medical News Today - http://www.medicalnewstoday.com/releases/5276.php

Clean Eat Education: Water for Weight Loss, Fitness and Overall Health

Water. Whether bottled, straight from your tap or garden hose, the ocean or a stream, water is an essential component to human life. Without water, your internal organs would be unable to function. Imagine this - you purchase a fresh pineapple and a bag of dried pineapple from your local grocer. Upon inspection of the fresh pineapple, you see that the fresh pineapple is juicy and appears to have cells that are “plump” and bounce back after touched. The dried pineapple (although it is amazingly yummy) has shriveled to nearly half of the size of a fresh round of pineapple and appears tough and uneasily torn or altered.  This is due to dehydration – the cells in your body act the same way without essential daily water intake.

Water for Basic Function

Here’s the hype –

1.       Water and your kidneys are best buds! They work together to filter all of the bad chemicals and waste products both ingested by us (gasp!) and made by the cells in our bodies. In order to expel the urea and uric acid from your body, it must be dissolved in water to be carried out of your body.  WebMD suggests that adults should make 7 to 12 trips to the restroom daily!

2.       Ever wondered how your metabolism and digestion work? Well, the process starts with, you guessed it, WATER!

3.       Your blood is made up of water. (In fact, the average human adult body is comprised of 60-70% of water.) The water in your blood carries essential oxygen and nutrients to your cells so they can function properly.

4.       Have those days when you are “feeling your age?” Water helps to keep joints in your body, including those in your spine lubricated so you can move more freely and without pain!

5.       Water lubricates the tissues in your lungs so you can inhale and exhale freely.

6.       Sweat. Yeah, it’s ugly and if you are here in the south and am a woman, you “glisten,” but bottom line, the reason we perspire is to cool our body down.  Yep, that perspiration is pretty much all water!

How Much Should I Drink per Day?

Although there are varying schools of thought, the tried and true 8 glasses of 8 ounces of water per day cannot hurt! If plan to or are working out, you will want to increase your water consumption because chances are, your cells will be working harder than if you were just sitting behind your desk.  Think about upping your water intake when you take the dog for a walk, garden and even chase the kids in the park.

Do I Need to Drink More for Weight Loss?

From a personal standpoint, I feel better (maybe it’s just psychosomatic) when I remember to drink decent amounts of water per day.  I feel hydrated and find that I can push just a little harder in the gym. If I don’t drink enough, I find myself sluggish and tired throughout the day and evening.

According to “Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, California, says, ‘By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.’ (http://www.naturodoc.com/library/nutrition/water.htm)” Coming from someone who sees obese patients all day long, that’s reason enough to get my water in!

Water during Exercise… Will I Increase my Fitness Level just by Drinking Water?

I wish that I could say “Poof! You drink water and now you have the fitness level of an 18 year old athlete although you are 50 and in poor health.” The truth – No. Drinking water alone will NOT increase your fitness level.  However, there is a silver lining! Drinking water during exercise will help stave off dehydration that often occurs during rigorous physical activity. Thus, you feel better during your workout and are more apt to lift harder, do an extra set or push yourself a little further. All of these equal more calories burned!

Other Sources of Water

Water from Food

Water is abundant in the foods that we enjoy. In fact, WebMD suggests that the average adult drinks about 80% of their total water intake and ingests, from food, approximately 20% of their water intake.  With 1.5 cup servings,

                Iceberg Lettuce – 95% Water

                Watermelon – 92% Water

                Broccoli – 91% Water

Water from Sports Drinks, Colas, Coffee and Teas

There is no evidence to suggest (at least that I could find) to suggest that your body uses the water from these drinks differently than that of pure, unaltered water. HOWEVER, keep these things in mind:

Sports Drinks – contain added sugars and electrolytes. Although you may be in the middle of strenuous exercise and need those nutrients, changes are you will likely drink these as you drive in traffic, with a meal, etc. Skip the sugar – go for pure H20!

Colas – most cola not only contain added sugars, but also caffeine.  Caffeine is a known diuretic that helps your body to expel water from cells. This can have adverse effects on hydration, causing your body to become dehydrated instead of hydrated.

Coffee and Tea – Just as with the cola, coffee and tea contains caffeine, which is a diuretic.

I heard a saying once that if you drink an 8-ounce cola, coffee or tea, you would want to follow it with an 8-ounce glass of water to ensure your body is hydrated. Not scientifically based, but a good rule of thumb.

Drink Up!