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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