Category: Wellness

Metabolism 101

8/31/2018

Last Tuesday, at Verdant Community Wellness Center, the Healthy Living Coaching Group took participants through a crash course on metabolism. The Healthy Living Coaching Group meets weekly to discuss specific ways to improve dietary and physical habits to lead healthier lives. In previous classes, individual factors that affect weight management have been explored. In this class, we introduced the science and revisited previous topics, to illustrate the complexity of metabolism. It was also demonstrated that we all have the tools to develop habits to support a healthier metabolism. Here are the main takeaways from the class.

What is Metabolism?

When thinking about metabolism we often think about weight and how fast or slow someone burns calories. We hear phrases like “oh he has a slow metabolism” or “she has a fast metabolism” to account for why someone is of a particular weight. In part this is true. But it’s also so much more.

Metabolism is all of the physical and chemical reactions in the body that maintain life. It’s a balancing act between the reactions that build products up and consume energy (anabolism) and break things down (catabolism) for energy (ATP). The food we eat contains the building blocks for these reactions. Essentially, food is fuel. We use this fuel for immediate energy or store it for later use. Metabolic rates are determined by how fast energy can be produced and used. These rates are affected by various factors. Some are out of our control like age, gender, and genetics, but others we can regulate.

Dietary Patterns

What, when, and how we eat play a large role in supporting our metabolism. Three manageable changes are: eating breakfast, eating small frequent meals, and mindful eating.

Eat Breakfast

Listen to your mom (and dad)! Breakfast is the most important meal of the day because it “wakes” up your metabolism. While sleeping, your metabolism slows way down so it needs a jump start first thing in the AM. It is recommended to eat within 1 hour of waking. Make sure to have a meal that contains a protein, fat, carbohydrate and fiber source to set the stage for the rest of the day.

Eat Small, Frequent Meals

How often you eat and how you space your meals over the day can also be beneficial. Instead of eating 3 larger meals a day, try eating 4 to 6 smaller meals. Space these meals 3-5 hours apart over your waking hours. After about 3 hours your metabolism starts to slow down. Eating more frequently helps manage blood sugar levels and provides continuous energy. This pattern will also help with portion control and not overeating later in the day.

Mindful Eating

Studies have shown that people can eat up to 20% more or less calories than they need and not notice a difference in satiety or hunger. Mindful eating is a skill that can help you create awareness of how food makes you feel physically and emotionally. Mindfulness is the act of deliberately paying attention to what is happening in the present moment. When focusing on our food and the act of eating we tap into hunger and fullness cues. Removing distractions such as TV, phones, and computers while eating is one way of being more present with your food. Also, slow down. On average, it takes 20 minutes to feel full. Try putting utensils down between bites and chew slowly to take note of the flavors of the foods. Remember this is a skill and can take time, but stick with it!

Daily Activities

Although metabolism can be greatly improved through dietary changes alone, there are some daily activities that also play a large role.

Exercise & Activity Level

Exercise and daily activity have a significant impact on your metabolic rate. Strength training and weight exercises help build lean muscle tissue. Why is this important? Because muscle burns more energy than fat. If you’re not ready to hit the weights that’s okay. Try going for a brisk walk or taking a group fitness class. As you move throughout the day your body is forced to produce more energy which equals more calories burned. Desk job? Set a timer on your phone to get up from your desk. Whatever you decide, enjoy it!

Tracking/Journaling

Pick one of the factors above and try tracking it in a daily journal. This technique shows you where you are at currently and how you can improve. It’s a way of holding yourself accountable. Over time you will see changes and successes, and that always feels good.

Sleeping

Length and quality of sleep is such an important factor and really could be a discussion all on its own. But I am running out of space, so here is the short version. You want to get enough sleep to avoid fatigue during the day. Fatigue means less activity which will lead to decreased metabolic rate. Fatigue can also impact stress which impacts appetite hormones which then impacts if we eat too much or too little which then affects our metabolism. The domino effect of poor sleep is real. So, try to aim for 7-9 hours a night of undisturbed sleep.

Metabolism is complicated and multifactorial. These are just a few factors from a very long list. However, they are within our reach. Create healthier habits by focusing on one or two factors at a time. Here are some recipe ideas to inspire you along the way!

Shakshuka with Greens

Makes 4 Servings

Ingredients:

2 Tablespoons olive oil
1/2 small onion, quartered and sliced
1 medium tomato, diced
1 large bell pepper, chopped
2 garlic cloves, chopped
16 ounces (2 cups) tomato sauce
Pinch of cayenne (optional)
1 teaspoon ground cumin (optional)
4 eggs
Handful of greens
2 ounces feta cheese (optional)
Salt and pepper

Directions:

Heat the olive oil over medium heat in a 9- to 10-inch diameter pan with a high lip (and a lid) and sauté the onion and bell pepper for about 3-4 minutes. Add the garlic and tomato and sauté about 2 minutes more. Stir in the sauce (and cumin and cayenne, if using) and bring to a simmer. Add the greens, and simmer for a few minutes to wilt them.
With a spoon, make four little pockets in the sauce and add a cracked egg into each pocket. Sprinkle each egg with salt and pepper. Place the lid on the pan and cook for at least 4 minutes (or to desired doneness). Sprinkle with some feta cheese, and enjoy!

Nutrition per serving (1/4th of pan): 217 Calories; 15g Fat; 10g Protein; 13g Carbohydrates; 3.5g Fiber; 216mg Sodium

Fruit & Yogurt Parfait

Makes 4 Servings
Recipe from www.mainesnap-ed.org

Ingredients:

1 cup blueberries
1 cup plain Greek yogurt
1 cup sliced fruit of choice
1 cup chopped nuts or granola

Directions:

Get out four small glasses. Wash all fruit. Divide the blueberries among the glasses. Sprinkle chopped nuts or granola over the blueberries. Divide sliced fruit of choice and place on top of chopped nuts. Spoon the yogurt on top of the sliced fruit of choice and enjoy!
Refrigerate leftovers within 2 hours.
Note: Use any frozen, canned/drained, or fresh fruit to make parfait.

Nutrition per 8 ounces: 150 Calories; 4g Fat; 7g Protein; 26g Carbohydrates; 3.5g Fiber; 85mg Sodium
Analyzed using KIND Cinnamon Chia Granola and sliced almonds

~Kelsy, Dietetic intern

Resources:

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The MIND Diet

8/1/2018

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The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The diet combines portions of the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. It was developed by researchers at Rush University who created a nutrition plan to help lower the risk of Alzheimer’s disease. Both the DASH diet and the Mediterranean diet have been shown to improve cardiovascular health and cognition. However, the MIND diet may improve cardiovascular function and cognition, in addition to lowering the risk for Alzheimer’s disease. Studies suggest that those who adhered to the MIND Diet the most reduced their risk for Alzheimer’s by 53% compared with those who did not adhere closely to the diet. Even those participants who partially adhered to the MIND Diet were able to reduce the risk of Alzheimer’s by 35% compared with those who did not follow the diet.

The MIND diet suggests adding these brain healthy foods to your diet:

1. Leafy green vegetables - at least 6 times per week
Leafy green vegetables like spinach, kale, Swiss chard, collards, broccoli, arugula, and romaine are great sources of Vitamin K and folate. They are important for preserving cognitive function as we age. The MIND diet recommends consuming at least 6 servings of leafy vegetables per week. This is easy to accomplish if you plan a simple green salad every day of the week.

2. Vegetables – at least one serving per day
In addition to leafy green vegetables, the MIND diet recommends having at least one serving of another vegetable every day. Examples of other vegetables include: asparagus, carrots, bell peppers, squash, cucumbers, beets, or eggplant. Consuming a wide variety of vegetables will increase your intake of different vitamins, minerals and protective phytochemicals.

3. Berries – at least two serving per week
Berries, especially blueberries and strawberries, are packed with phytochemicals that protect brain cells by reducing inflammation and by helping to remove toxins that accumulate with age.

4. Nuts – at least five servings per week
Nuts can help to lower blood pressure and LDL (bad) cholesterol. They may also help prevent memory loss and Alzheimer’s disease. Nuts are a great source of Vitamin E, which is linked to improved cognitive function. Walnuts, loaded with polyphenols and Omega-3 fatty acids, are known to improve memory and concentration.

5. Legumes – at least 4 servings per week
Legumes, like lentils and beans, are comprised of low glycemic carbohydrates that supply your brain with fuel at a steady pace. Legumes also have a lot of fiber which can help lower blood pressure and cholesterol.

6. Whole grains – at least 3 servings per day
Like legumes, whole grains contain a lot of fiber which can help lower blood pressure and cholesterol. Foods that promote cardiovascular health are also good for your brain. If the brain gets adequate oxygen-rich blood it will be better at thinking and memorizing.

7. Fish – at least 1 serving per week
Oily fish such as trout, sardines, salmon and herring contain a significant amount of DHA, an Omega-3 fatty acid essential for brain function. Higher intakes of DHA may improve memory and cognitive ability and may also slow brain aging. Fish is particularly beneficial when it is baked or grilled instead of fried.

8. Poultry – at least 2 servings per week
Choosing chicken and poultry over red meat is associated with a lower risk of Alzheimer’s disease. White meat, like meat from the breast, is preferred over darker meat. It is best to prepare poultry without the skin.

9. Olive oil – use as your primary cooking oil
Olive oil is a great source of monounsaturated fat. Monounsaturated fat reduces inflammation and improves the functionality of blood vessels. The MIND diet suggests using olive oil as your primary cooking oil.

10. Wine – one serving per day
One glass of wine, especially red wine, per day can preserve memory and reduce the risk of Alzheimer’s disease. Wine, when consumed in small amounts, can have anti-inflammatory effects in the brain. Higher amounts of alcohol can damage the brain so it is important to consume wine sparingly.

The MIND diet suggests limiting the following foods:

1. Butter and Margarine – limit butter to less than 1 teaspoon per day & omit margarine altogether

2. Fried food – limit to 1 serving per week

3. Red meat – consume fewer than 4 – 3oz servings per week

4. Cheese – limit to 2 ounces per week

5. Pastries and sweets – consume less than 4 treats per week

Granola with Nuts and Dried Berries

Makes 15 servings
Recipe adapted from www.theopenroadkitchen.com

Ingredients:

4 cups rolled oats
1 cup wheat bran
2 Tablespoons cinnamon
½ teaspoon salt
½ cup olive oil
½ cup honey
2 teaspoons pure vanilla extract
¾ cup sliced almonds
¾ cup pecan pieces
1 cup dried cranberries
1 cup dried cherries

Instructions:

Preheat oven to 325 degrees. Line a baking sheet with parchment paper and set aside.
Combine oats, wheat bran, cinnamon, and salt in a large mixing bowl.
Warm oil in a saucepan over medium heat. When oil is warm, add the honey and stir for 1 minute. Remove from heat and stir in vanilla. Pour the warmed oil over the oat mixture and stir well.
Spread the mixture evenly onto the prepared baking sheet and bake for 15 minutes. Remove from the oven and stir in the sliced almonds and pecan pieces. Return to the oven and bake for 20 to 25 minutes more, until golden brown, stirring often.
Remove from the oven and let cool for 15 minutes.
Stir in the dried berries and enjoy!

Nutrition per serving: 340 calories; 6g protein; 16g fat; 47g carbohydrate; 6g fiber; 80mg sodium

~Sara, Dietetic intern

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The Salty Truth

11/28/2016

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The average intake of sodium among Americans is 3,440 mg per day. The Dietary Guidelines recommend no more than 2,300 mg per day and even less at 1,500 mg per day if you are at risk for hypertension (high blood pressure). To put these numbers into perspective, one teaspoon of salt contains 2,300 mg of sodium. Therefore, 1,500 mg of sodium is about two-thirds of a teaspoon!

Who’s at risk?

Those who have been diagnosed with hypertension
People age 50+
African-Americans

“Why should I care?” you might ask… If left untreated, high blood pressure can lead to many other negative side effects, like heart disease and stroke. So let’s protect that heart!

Potassium is also an important part of preventing high blood pressure by combating the effects of sodium. Potassium can be found in fruit, vegetables, low-fat dairy, and legumes. Check out some good sources of potassium here.

“How can I eat less sodium?” Here are a few tips to help guide you to a flavorful low-sodium diet. Yes, it’s possible!

Before reaching for the salt shaker, try adding flavor to your food with spices or fresh or dried herbs. Not sure what flavors to use? Take a look at this guide. Citrus, like lemon or lime juice, and vinegars are also a great way to pack a punch of flavor.

There are also some great salt-free seasoning blends available, such as Trader Joe’s 21 Seasoning Salute or Costco’s No-Salt Seasoning.

Sodium doesn’t only come from the salt we add to our food – the majority of sodium in our diet actually comes from the salt already in our food. Foods typically high in sodium include canned foods, fast-foods, processed meats, condiments, cheese, processed snacks, and store-bought soups.

Look for low- or no-sodium broths and stocks and low-sodium canned vegetables, beans, and soups. Reduce the sodium content of canned vegetables and beans even further by draining the liquid and giving them a good rinse with cold water.

Swap out cured and processed meats for fresh or frozen meats, poultry, and seafood.

Many restaurants serve food that is very high in sodium. When eating out, portion out half of your plate to save for later. Don’t be afraid to ask the server for lower-sodium options or accommodations. If available, you can also check out the menu online before your meal to scope out the lower-sodium options.

Read that label! Aim for less than 500 mg of sodium per meal.

Here are some extra tips from the American Heart Association.

Check out these lower-sodium holiday recipes! 

Cranberry Pistachio Quinoa
Makes 8 (1/3 cup) servings

Ingredients:

½ cup uncooked quinoa
1 small yellow onion, finely chopped
1 Tablespoon olive oil
2 teaspoons unsalted butter
¼ cup pistachios, chopped
¼ cup dried cranberries
¼ cup plain Greek yogurt
1/3 cup low-sodium chicken broth
Salt and pepper, to taste
Optional garnish: fresh parsley and chives

Directions:

Heat 1 cup of water to boiling in a small sauce pan. Rinse quinoa under cold water and add to the boiling water. Simmer for 15 minutes, covered. Turn off heat and set pan aside.
Meanwhile, sauté onion in oil and butter for 1 minute over medium high heat in a large skillet. Add the pistachios and sauté for 1-2 minute more or until lightly browned.
Stir in the cranberries and broth. Cook over medium heat for 3-4 minutes or until thickened. Stir in the Greek yogurt.

Nutrition per Serving: 130 calories; 6g Fat; 4g Protein; 15g Carbohydrates; 2g Fiber; 46mg Sodium

Cider-Glazed Brussels Sprouts
Makes 8 servings
Recipe adapted from www.thecozyapron.com

Ingredients:

Olive oil
1 medium red onion, quartered, sliced
2 pounds Brussels sprouts, quartered
¼ teaspoon black pepper
¼ teaspoon Italian seasoning
¼ cup dried tart cherries
¼ cup toasted walnuts, chopped
¼ cup apple cider vinegar
¼ cup sugar
1 Tablespoon brown sugar

Directions:

Preheat oven to 400°F and line baking sheet with foil. Heat 2 Tablespoons olive oil in a skillet over medium-high heat. Add red onion to caramelize, about 15-20 minutes, or until golden-brown. Remove from pan.
Toss Brussels sprouts with 2 Tablespoons olive oil, black pepper, and Italian seasoning. Place on baking sheet and roast for about 20-25 minutes, until crisp-tender. Combine Brussels sprouts, onion, cherries, and walnuts in a large bowl.
In a small sauce pan, combine vinegar and sugars and whisk over medium heat. Bring to a simmer, reduce heat to medium-low, and gently simmer until liquid has thickened, about 10 minutes. Drizzle glaze over the Brussels sprouts mixture to taste.

Nutrition per Serving: 175 calories; 10g Fat; 4g Protein; 21g Carbohydrates; 4g Fiber; 24mg Sodium

Green Bean – Cauliflower Casserole
Makes 8 servings; Recipe adapted from www.thealmondeater.com

Ingredients:

3 yellow onions, sliced
3 Tablespoons butter, unsalted
¼ cup nutritional yeast
1 medium head of cauliflower
¼ cup milk (any kind)
3 cloves garlic
¼ teaspoon salt
24 oz green beans, fresh
8 oz white mushrooms
2 Tablespoons olive oil
2 Tablespoons flour
½ cup low-sodium chicken broth
Pepper, to taste

Directions:

Preheat oven to 375°F. Heat water in a large pot with a steam basket. Steam green beans for 3 minutes and then transfer them into a lightly greased 9x12 baking dish. Using the same pot and water, steam cauliflower until soft.
Meanwhile, sauté onions in butter over medium heat until golden and starting to brown. Set onions aside.
Heat 2 Tablespoons olive oil in the same skillet over medium-high heat and sauté mushrooms until browned. Turn heat off, sprinkle mushrooms with the flour and whisk flour around the pan for 1 minute. Slowly add the broth while whisking until thickened. Add fresh pepper, as desired.
To make the sauce: place the steamed cauliflower, milk, garlic and salt in a blender and blend until smooth. Pour into skillet with mushrooms and mix well.
Pour sauce mixture over the green beans. Pour the onions back into the skillet and toss with the nutritional yeast. Spread onions on top of green bean casserole. Bake for 25-30 minutes.

Nutrition per Serving: 165 calories; 8g Fat; 6.5g Protein; 19g Carbohydrates; 5.5g Fiber; 143mg Sodium

Tasty and Lower Sodium Holidays to You!

~Leah, Dietetic Intern

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Metabolism 101

What is Metabolism?

Dietary Patterns

Eat Breakfast

Eat Small, Frequent Meals

Mindful Eating

Daily Activities

Exercise & Activity Level

Tracking/Journaling

Sleeping

Shakshuka with Greens

Fruit & Yogurt Parfait

The MIND Diet

Granola with Nuts and Dried Berries

The Salty Truth

SD Blog

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