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Publication: Diet Buddy
Kick It IN Gear Again!

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         Diet Buddy - Monday, May, 21, 2007

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Kick It IN Gear!  (cont.)

Hi There Buddies...

Our metabolism is responsible for how fast we burn the foods 
we eat and convert those calories we've digested into energy 
and not have them hanging around to be stored as fat.  So it 
only makes sense that we'd all like our metabolism to be 
working at top notch for that successful weight loss we're 
hoping for. 

Last week we looked at different ways to jumpstart our 
metabolism, by starting a regular fitness routine that 
should be incorporated into everyone's daily lives...sort 
of like a doctor's prescription of fitness to stay well.

The foods we eat play a major role in our weight loss as 
well and should be foods not only that we enjoy eating, but 
foods that are also healthy and nutritious which our bodies 
need to function properly.   
There are however times...even with all our faithful exer-
cising and disciplined food planning, that our metabolism 
still can be somewhat sluggish, keeping those stubborn 
pounds hanging around and causing us frustration and 

So, this week with the help of Sharon Liao, Lyssie Lakatos, 
R.D., Tanya Zuckerbrot, R.D., and Shape Magazine, we'll 
continue to learn surprising reasons why we're not losing, 
weight loss myths, and how to boost the good old metabolism 
and burn calories all day long...even while at rest.
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3 Reasons For Not Losing!

1. You're coming up short on selenium and vitamin D...

   Research shows that a diet low in either of these 
   nutrients may affect your thyroid's ability to produce 
   metabolism-regulating hormones.  You can get the 
   recommended 55 micro-grams of selenium a day with foods 
   like tuna, turkey, and cottage cheese.  You need a daily 
   dose of 400 IU of vitamin D, which is found in fortified 
   lowfat milk and salmon.

2. You avoid bread, pasta, and rice...

   "You need carbs for energy," says Lakotas.  If you're 
   tired, you'll be less likely to walk, exercise, or engage 
   in other calorie-burning activities.

3. You've been exposed to pesticides...

   Canadian researchers found that people who had the most 
   organochlorines (chemicals contained in pesticides) in 
   their bodies burned fat more slowly than those who had 
   lower levels.  Experts say the chemicals may interfere 
   with thyroid function.  To reduce your risk, opt for 
   organic produce.

Top Metabolism Myths!

MYTH:  Thin People Have Faster Metabolisms...

Actually, a heavier person uses more calories than someone 
slimmer because of the extra effort it takes to move more 

MYTH:  Cardio Workouts Are The Best Way To Increase Your 
       Metabolic Rate...

While 30 minutes of running will torch more calories than 
30 minutes of weight training, the latter keeps your 
metabolism in high gear for longer.  Research shows that 
the more muscle you have, the higher your resting metabolism 
is - so you'll burn more calories, even when you're sitting 

MYTH:  You Get Fatter As You Get Older...

Although it's true that metabolism slows with age, the 
natural change is small - about 4 percent per decade if you 
exercise.  The main reason women gain weight as they age is 
that they become less active and lose muscle mass.


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24 Hours To A Slimmer You?

7 A.M.  Open Your shades!

Your body's metabolism nods off while you sleep because you 
aren't active.  Getting a quick hit of sunlight decreases 
sleep hormones, like melatonin, and helps wake your 
metabolism back up.

7:30 A.M.  Sit Down To Breakfast!

"You need to eat first thing in the morning or your body 
switches into conservation mode, which means you'll burn 
calories at a slower rate," says Zuckerbrot.  She recommends 
fueling up with a bowl of oatmeal with fruit or high-fiber 

8:55 A.M.  Run Up The Stairs!

Just one 30-second sprint increases your body's production 
of human growth hormone (HGH) fivefold.  It's HGH that helps 
maintain muscles.

9 A.M.  Drink Some Water!

German researchers had 14 volunteers drink two cups of water, 
their metabolism jumped 30 percent after 40 minutes - and 
stayed at a higher rate for an hour.

11 A.M.  Take A Quick Stroll Around The Office!

Getting up from your seat more often - and moving around - 
can blast up to 350 calories extra a day, according to a 
study published in the journal "Science."

2 P.M.  Take A Few Deep Breaths!

"Stress hormones, like cortisol, can put a damper on your 
metabolism," says Mark Hyman, M.D.  When your day gets 
hectic, close your eyes and take five deep breaths into 

4 P.M.  Have A 100-200-Calorie Snack! 

"Eat something at least every four hours," says Zuckerbrot.  
"When you consistently give your body food, your metabolism 
doesn't have a chance to slow down. 

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5:30 P.M.  Do An Interval Training Session!

Varying your workout intensity bumps up your resting 
metabolism, so you continue to burn more calories all day.  
Run or cycle at about 80 percent of your all-out effort for 
a minute or so, then slow down to 50 percent for a minute 
and a half, and repeat.

7 P.M.  Eat A Mix Of Lean Protein, Veggies, And Whole Grains!

The protein will help you build muscle, and the veggies and 
grains provide long-lasting energy.

7:30 P.M.  Take A Multi-Vitamin!

It's insurance that you'll get enough of the nutrients - 
like the B vitamins, selenium, and vitamin C and D - that 
your metabolism needs to function properly.

10:30 P.M.  Hit the Hay!

Studies show that sleep deprivation increases stress and 
lowers levels of the peptide hormone leptin, which causes 
you to feel hungry.


Did You Know ???

That if your body was a car and your food was gasoline, then 
metabolism would be the process of burning that gasoline in 
order to drive, i.e. metabolism is the process of making your 
body go.  Even when you are at rest, your body still operates 
at 60-70 percent energy, kind of like a car idling.  You need 
that much energy just to keep your heart beating, your 
temperature moderated, and your lungs filling and emptying, 
among other things.

Have a great week everyone !!!

Disclaimer:  Since I am not a medical professional any 
statements in this column are strictly based on research I 
have done and should not be misconstrued as medical advice.    

          GopherCentral's Question of the Week 

Should the Constitution be amended to allow Arnold Schwarzen-
egger to run for President?

 Please share your opinion, visit: The Question of the Week
Questions...Comments? email us at: Email Libby

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