Too Skinny? Here's how to slow metabolism

Most people look for ways to boost their metabolism, but for a minority of skinny-minnies, Olive Oyls, and other ectomorphic types, the challenge is how to slow metabolism.

 

For those who need to preserve every ounce of precious body fat or even pack on a few extra pounds, here are some tips to trick your body into burning fewer calories.

 

In general, you’ll want to:

• Eat a diet rich in natural fats and protein
• Eat only one or two big meals per day
• Avoid caffeine and other stimulants
• Avoid sugary and artificially sweetened foods and drinks
• Cut down on lengthy durations of cardiovascular exercise

I’d like to gain a couple pounds … should I scarf down a couple Big Macs?

If you’re trying to gain weight, yes, you should consider eating foods with higher fat and protein contents. But choose a diet consisting of whole foods that are ideally not processed or minimally so. Big Macs, unfortunately, don’t fit those criteria.

 

Dietary fat helps to slow metabolism. One gram of natural fat (think avocados; olive and coconut oils; nuts; hormone-free and all-natural meats and cheeses) contains nine calories, compared with four calories in one gram of carbohydrates and one gram of protein.

 

Chances are, if you are underweight, you burn up carbohydrates too quickly. Eating a diet containing liberal amounts of natural fat will help to give you longer-burning energy and avoid that sluggish and bloated feeling you might get after eating pasta or rice and baked goods.

 

I thought eating several meals a day was good for your metabolism

If you’re trying to stoke your internal engine, i.e. your metabolism, yes, eating several smaller meals throughout the day is an excellent way to boost metabolism. But if you’re tying to slow your calorie-burning mechanism, you’ll want to eat less frequently in the day.

 

Used to eating four or five times a day? Try cutting out one or two meals at first and then gradually reduce the number of times you eat in one day.

 

For example, try eating a large breakfast (with two whole eggs with cheese, minimally processed bacon or sausage, some sautéed spinach and whole grain toast), followed four-and-a-half or five hours later by lunch (salmon salad with lots of olive oil) and then a similarly sensible dinner loaded with protein and natural fat.

 

Over time, you may even be able to cut down to one or two heavy meals per day. A word of caution: don’t sacrifice good energy for the sake of slowing your metabolism. It’s more important to have steady energy throughout the day then trying to put on a couple pounds. Make sure you’re eating enough during the day so you’re focused on your job, raising your kids or whatever demanding tasks you have.

 

No caffeine? Are you serious? I can’t live without my grandé hammerhead.

If you really need your caffeine fix, try and limit your intake to one 8-ounc cup of coffee per day, preferably in the morning after you’ve had some water and breakfast.

 

Drinking coffee first thing in the morning before eating, if you’re trying to slow your metabolism, is like pouring fuel on an already quick-burning fire.

 

Consider a slower-burning caffeine buzz like green tea if you really need caffeine fix.

 

Overweight people consume lots of sugar; won’t eating it help me gain weight?

It’s more important to add muscle mass — not fat mass — so ingesting large amounts of sugar will most likely lead to fat accumulation in areas that aren’t very attractive (saddlebags, buttocks, hips, etc.).

 

Individuals with hyper metabolisms who consume large amounts of sugar are, just like in the aforementioned caffeine example, pouring fuel on an already out-of-control fire, not to mention the potentially dangerous consequence of developing type 2 diabetes.

 

I thought cardio was good for you

Cardiovascular exercise builds healthy heart tissue and blood pumping efficacy. But if you’re trying to slow your metabolism, limit the duration of your cardio sessions. For example, if you’re used to doing 45 of 60 minutes on the elliptical or treadmill, try reducing to 20 minutes and instead, add a challenging weight-training routine that limits the amount of repetitions to 10-12 per set.

 

After all, muscle weighs more than fat, and if you’re trying to pack on a couple pounds, what better way to gain weight than turning your body fat into muscle?

Egg nutrition: Get the facts

Over 75 billion eggs are produced in the U.S. each year. That’s a lot of omelets. Most people know that eggs contain protein, but what else? Here are some egg nutrition facts.

 

A single large egg laid by a hen contains 70 calories, as well as:

• 5 grams of fat (2 grams saturated)
• 6 grams of protein
• 0.5 grams of carbohydrate

More than 60 percent of calories in an egg come from dietary fat. About 35 percent come from protein. But when it comes to eggs, here’s the question many people debate: should I eat the yolk?

 

To eat the yolk or not?

Fat-phobic dieters usually chuck the yolks before they reach the frying pan, but what many egg-white-only eaters don’t realize is that about half the protein in an egg is found in the yolk.

 

There are other benefits of eating the yolk as well.

 

Choline, though not a highly-touted nutrient in diet articles, plays an essential role in fetal brain development. Pregnant women need to eat the yolks to help prevent birth defects. Two whole eggs contain 250 milligrams of choline, about half the recommended daily value.

 

Yolks also contain two other nutrients that pregnant women need, including B vitamins, crucial for fetal nervous system and spinal cord development. The other nutrient is iron. Though an egg has only 5 percent daily value of iron, the iron found in eggs is a healthy mix of both sources of iron—heme and non-heme.

 

Eating two eggs, then, supplies a pregnant or breast-feeding woman with 10 percent daily value of iron, lowering the chance of developing anemia, something to which pregnant and breast-feeding women are more susceptible.

 

What if I’m not pregnant or breast feeding?

You should still eat the whole egg. In addition to the B vitamins, almost the entire amount of the following vitamins and minerals are found in the yolk:

• calcium
• iron
• zinc
• selenium (nearly 25 percent of daily value)
• phosphorous (10 percent of daily value)
• Vitamins A, D, E, and K (the fat soluble vitamins)

The yolks also contain heart-healthy Omega-3 Essential Fatty Acids.

 

And yet another reason to eat the whole egg is that yolks contain the full spectrum of essential amino acids. Eating only the whites will require food combining to make sure you get the complementary essential amino acids.

 

But what about cholesterol? Don’t the yolks contain a lot of it?

To some doctors and nutritionists, yes, an egg yolk may indeed have a lot of cholesterol. One whole egg contains approximately 200 milligrams of cholesterol, or roughly 70 percent of suggested daily values.

 

Don’t panic if you just gulped down a three-egg omelet. Your body naturally produces cholesterol for a variety of purposes, including making sex hormones, Vitamin D, and bile acids to help digest fat.

 

If you eat foods containing cholesterol, your body doesn’t have to work as hard to produce it.

 

Conservative recommendations usually allow for one whole egg per day.

 

Yolks also contain the antioxidant lutein, which is thought to promote eye health.

 

Are eggs the best source of protein?

Eggs are considered by many the gold-standard of protein, especially for an all-natural source of food. One egg contains for an average person, over 10 percent of the daily value for protein.

 

More than 90 percent of a whole egg’s protein is absorbable by the body, which scores eggs way up high on the protein bioavailability scale.

 

Many bodybuilders place whey protein on a higher muscle-building pedestal than eggs, but whey protein isn’t a whole food like an egg.

 

Eggs cost roughly 25 cents each, making them one of the least expensive sources of complete protein, plus they’re easy to cook. Being a naturally-nutritiously dense food, it’s no wonder eggs have been eaten for thousands of years.

How to build muscle

What's the best way to get stronger and develop just-in-time-for-summer ripped muscles? Hopefully, you're not thinking anabolic steroids or cosmetic surgery. Instead, try these tips on how to build muscle, with long-term safety and wellness in mind.

 

Any muscle-building regimen requires these three components:

• Resistance Training
• Nutrition
• Rest

To build muscle, you need to stimulate and challenge your musculoskeletal system with resistance training. For some people that have been struggling for years with being overweight, resistance training conjures up an intimidating image of massive bodybuilders pumping iron at the local gym.

 

But resistance training doesn't have to be a meat-headed, sweaty, earth-shattering-barbell-drop-to-the-floor affair; your own body weight is more than enough to encourage muscle growth.

 

Even if you don't have the strength to do a single military-style pushup, doing a modified version on your knees can greatly increase strength and encourage muscle growth.

 

Start with knees under hips, hands shoulder-width and elbows pointed straight back and close to the ribs. Rock your bodyweight slightly forward on the lowering phase and exhale as you push back up. Perform at least 3 sets to near failure, even if you can manage just a few repetitions.

 

Other bodyweight exercises like bench dips and squats can build muscle.

 

I'm fine with going to the gym. What should I do to build muscle? 
Trainers love to debate the merits of free weights versus machines. But to build muscle, it really doesn't matter what equipment you use.

 

Certainly, you've heard the term "atrophy." Perhaps you've broken a bone in the past and your doctor explains how the inactive muscle around the bone will become atrophied. The opposite of atrophy is "hypertrophy" and no matter the resistance training method you choose, be it barbells, dumbbells, machines, your own bodyweight or a combination, make sure you are training for hypertrophy.

 

Theoretically, hypertrophy occurs at the 8-12 repetitions mark. This means that, say you’re doing some biceps curls, you would want to lift a weight that is light enough for you to be able to do at least 8 reps but heavy enough that you would reach failure at no more than 12-15 reps.

 

Perform three to four sets of each exercise and target large muscles like the glutes, thighs and back. You can even build muscles in your abdominals by doing weighted crunches. (This is better than wasting your time with 100 crunches.)

 

Am I building muscle if I do more than 15 reps? 
Picking a weight that allows you to do 15+ reps encourages muscular endurance, which is an important element of overall health. For resistance training beginners, it's a good idea to first concentrate on muscular endurance before training for hypertrophy. After three months or so of regular resistance training (3-6 days per week), reduce your repetitions to the 8-12 range to build muscle.

 

What foods should I eat to build muscle?
We know that anabolic steroids build muscle, albeit with potentially harmful consequences. But to encourage muscle growth, you need to eat anabolic foods. After food is digested, it will either have an anabolic or catabolic chemical reaction.

 

Catabolic foods encourage the wasting away of muscle tissue; anabolic foods encourage muscle-tissue growth.

 

Anabolic foods include:

• Lean, antibiotic-free, all-natural animal protein
• Eggs
• Whey protein powder
• Green leafy vegetables
• Healthy natural fats

For most people, the majority of carbohydrates that comprise the typical Western diet are catabolic. To build muscle, the only carbs you should eat are lots of vegetables and moderate servings of fruit and whole grains.

 

Is it really important to eat after a workout? 
The most important time to "feed your muscles" with anabolic foods is within one hour after a resistance training workout. Lifting weights causes micro tears in muscle tissue. Make sure you encourage tissue repair and growth within the hour, if possible.

 

What else can I do to build muscle? 
Make sure you are getting enough sleep. Your muscles don't repair and grow at the gym; they do so at night, while you're sleeping. Also make sure you are drinking at least 8-10 cups of water a day to help saturate your muscle tissues and hydrate the joints around them.

Clear skin diet: Foods that bring acne relief

Pimples, pustules, blackheads and rosacea … oh my! What to do if you have acne and want your skin to get clearer? Try eating a clear skin diet.

 

Thanks to the book, "The Clear Skin Diet" by Alan C. Logan and Valori Treloar, and other tomes on the subject, there are now some studies that demonstrate how certain foods can help improve your skin.

 

Some of the foods and nutrients that the "Clear Skin Diet" authors suggest to combat problematic skin include:

• whole grains
• fiber
• antioxidants
• Omega-3 fish oils
• green tea
• zinc
• selenium

Although genetics may play a factor in the appearance of your skin, watching what you eat may improve skin quality tremendously.

 

What’s the most critical nutrient for clear skin?

Acne has a reputation of attacking soda-drinking teenagers’ faces. But adults can suffer from acne, as well. One way to flush out toxins is to make sure you’re drinking enough water. Drinking at least 8-10 cups a day — and eliminating sugary drinks, both soda and juices — may help reduce acne. [Related on MNN.com:Healthy beverages]

 

Most teenagers — and adults — do not drink enough water. Dehydration leads to older-looking skin and possibly skin conditions like acne.

 

If you drink milk and suffer from unclear skin, you may need to eliminate milk and dairy from your diet. You might have a food allergy, which could manifest as skin problems.

 

Foods that spike your blood sugar, such as white bread, pastries and soda cause your pancreas to make extra insulin in an attempt to regulate blood sugar levels. But insulin also signals the sebaceous glands to manufacture and secrete an oily substance called sebum, which in elevated amounts causes the bacterium P. acnes to proliferate and clog up the hair follicles. 

 

OK, I’ll drink more water. But what else should I eat?

Eat foods that don’t promote inflammation. Inflammation can manifest in many different ways from heart disease to unhealthy-looking skin. Foods like vegetable oils (especially cooked ones, which are prevalent in fast food) and refined grains are all high in Omega 6 fatty acids.

 

Opt instead for foods rich in Omega 3 fatty acids. Although it may seem counter-intuitive to some people with bad skin that fatty foods can clear skin, cold-water oily fish like salmon have anti-inflammatory properties. Does fish gross you out? No problem, there are other sources of Omega 3-rich foods including walnuts, beans and flaxseed oil.

 

Squirting a teaspoon’s worth of cold-pressed seed oils like flaxseed in a low-sugar, high-protein smoothie will reduce inflammation.

 

Be honest with yourself: are you eating enough vegetables? You don’t have to eat plain, raw broccoli, but do boost your intake of fresh vegetables as they contain several compounds like antioxidants, which can help clear up skin.

 

Besides the obvious like more water and vegetables, what else can help my skin?

Some people who suffer from acne and other skin disorders have poor digestion, especially with dietary fats, which may cause skin pores to clog. Taking dietary supplements like digestive enzymes and apple cider vinegar may help. Aloe vera juice also helps with digestion as does supplementing with zinc and B vitamins.

 

Also, azealaic acid cream is well-known in alternative medicine circles for being a highly effective antimicrobial.

 

I don’t eat fried foods, which I know are bad for my skin. What else should I avoid?

Alcohol should be severely restricted (and obviously avoided if you’re under age 21). After all, alcohol is a sugar. As mentioned above, sugar can spike insulin levels, possibly leading to an acne-producing domino effect.

 

For overall health and wellness, including skin quality, eat a diet that is overwhelmingly comprised of all-natural and unprocessed foods. Your skin is your largest organ. Eating lots of junk food will ultimately lead to less than optimum health — and unclear skin. 

How to increase serotonin

All of us are susceptible to catching a case of the blues every now and then—it's part of the human condition.

 

For those who have been battling blue moods more frequently, here's how to increase serotonin, one of the body's natural mood-enhancing compounds.

 

If you're currently taking antidepressants (which boost serotonin levels), don't stop taking your medication without first consulting your doctor. Those with severe depression may not be able to naturally boost serotonin levels.

 

But for those with moderate mood swings, there are plenty of ways to naturally increase serotonin.

 

Boost your immune system

The majority of your immune system and your serotonin lie in the gut. The healthier your gastrointestinal (GI) tract, the healthier your immune system. The healthier your immune system, the more serotonin you'll have.

 

Making sure your immune system is operating to its fullest capacity — and thus increasing the likelihood you’ll boost serotonin naturally — means you'll want to pay attention to the following:

• Diet
• Exercise
• Sleep
• Exposure to sunlight
• Stress levels
• Intimacy

The food-food connection

Eating cakes, cookies, pastries and any other comfort foods with refined sugars and white flour might give us a temporary mood lift but it can suppress the immune system. Carbohydrate-rich foods may indeed actually increase serotonin levels, but only temporarily.

 

That sugar crash you feel after you've eaten a simple carbohydrate like a brownie leads to low-blood sugar levels and the release of insulin. Insulin spikes can lead to the release of adrenaline, which in turn caninterfere with the production of serotonin.

 

So while carbohydrates may indeed boost serotonin, the high feeling you'll get after a sugary snack is a false friend. Opt instead for slower burning carbohydrates like oatmeal and whole grains. These foods have the amino acid tryptophan, which is converted into serotonin.

 

Alcohol and caffeine should also be enjoyed moderately as excess levels can interfere with the body's natural ability to produce serotonin. Limit coffee to one cup in the morning.

 

Does exercise increase serotonin?
There have been numerous studies linking exercise to elevated natural mood enhancing neurotransmitters and chemicals like serotonin, dopamine and endorphins.

 

The good news about exercise and serotonin is that it doesn't take a two-hour workout to boost serotonin levels. Most medical experts recommend 30 minutes of moderate-intensity exercise five to seven times per week.

 

In other words, you don't need to train for an Ironman competition to reap the benefits of your body's ability to increase serotonin. Actually, high intensity exercise can stress the body. Although high intensity exercise can produce a powerful endorphin effect, it can also lead to elevated levels of cortisol, the body’s stress hormone.

 

Splitting up three 10-minute moderate intensity exercise sessions can be very effective at increasing serotonin.

 

Speaking of stress
Even if you exercise moderately and daily, eat a healthy balanced diet, and don't abuse stimulants, your body's ability to increase serotonin will be diminished if your job and relationship are stressing you out.

 

Take control of stress. One way to do this is to keep your nervous system operating like a finely tuned engine. Meditation can be profoundly effective at keeping stress at bay and boosting your immune system.

 

Early to bed, early to rise, makes a man … increase serotonin

Although everybody is biochemically unique, most of us have similar circadian rhythms. In a healthy human body, cortisol production should be lowest at night and highest first thing in the morning. Staying up late can stress the body’s immune system. If possible, shut off all lights and as many electronic devices as possible by 10 p.m.

 

And speaking of light, try to get 15-20 minutes of sunlight exposure per day to activate production of serotonin. If you live in an area that gets little natural sunlight at certain times of the year, there are full spectrum lights that can prevent Seasonal Affective Disorder (SAD).

 

Hugs, not drugs … and lots of laughter

Intimacy and laughter are well known to elevate serotonin and endorphin levels. But too much serotonin can actually suppress sex drive. This is a common side effect of antidepressants. When you artificially flood the body with serotonin, the body becomes satiated, eliminating the desire for sex.

 

If you are on antidepressants and have the desire to boost your sex drive, speak with your doctor about some of these ways to increase serotonin. You may eventually be able to ditch the drugs.

Foods to avoid for pollen allergies

Spring time is in full, well, spring. Allergists are having a field day treating patients with hay fever. But horrible puns aside, pollen allergies are no joke.

 

Up to 70 percent of those with pollen allergies experience unpleasant reactions after eating certain foods. Here are some of those foods to avoid for pollen allergies.

 

Most of the time, fresh fruits and raw, uncooked vegetables and certain seeds and nuts cause the allergic reactions.

 

For people who experience what's medically called 'Oral Allergy Syndrome' (OAS; also referred to as 'food-pollen allergy syndrome' and 'fruit-pollen syndrome'), the following symptoms may occur after eating the offending food:

• itchy or swollen lips
• tingling at the back of the throat
• scratchiness on the roof of the mouth
• watery or itchy eyes

Although symptoms can be serious, most reactions of OAS are minor and occur in the mouth or throat.

 

Why do certain foods cause allergic reactions?
In a food-pollen allergy, the primary problem is the pollen, not the food itself.

 

When certain fruits, vegetables, seeds or nuts are consumed, typically during spring and early fall when inhalant allergies are more common like hay fever, the body's immune system recognizes and essentially mistakes a plant protein in the food for pollen, and this irritant triggers what allergy specialists call a cross-reaction.

 

Cut to the chase. Which foods should I avoid?

It depends what tree or weed allergy you have. For those allergic to grass pollens, you’ll want to avoid:

• oranges
• tomatoes
• melons
• figs

As noted above, foods that cause a pollen-like allergic reaction are usually fresh or raw. If you love oranges but notice they cause a reaction, orange juice, although it's not as nutritiously-dense as an orange, might not cause the reaction. Same thing with tomatoes: freshly picked ones from the vine might cause an itchy throat, but tomato paste might not trigger a negative reaction.

If you're allergic to weed pollens, specifically ragweed, the following foods may trigger OAS:

• banana
• cantaloupe
• cucumber
• melons
• zucchini
• artichoke
• teas of Echinacea, chamomile and hibiscus

Some other foods that trigger OAS in more than one type of allergy include:

• apples
• almonds
• celery
• strawberry
• cherries

How long after I eat something that triggers allergies will I notice symptoms?

Almost immediately. Most allergists would agree that OAS symptoms appear no more than half an hour after eating.

 

Besides not eating certain foods, what else can I do to avoid OAS?

Eliminate or greatly reduce artificial additives, artificial sweeteners and pesticides, as they could potentially cause bronchial spasms and histamine reactions of the eyes, ears, nose, throat and skin.

 

Also, boost your immune system. The weaker your immunity, the more likely your body will experience a cross reaction. Drink plenty of water, exercise daily, get at least 7 hours of sleep a night and supplement with anti-oxidants (under the care of a doctor or nutritionist).

 

If you use anti-allergy medicine, try to choose natural anti-inflammatory and natural anti-histamine nutritional supplements.

 

Fruits and vegetables are vital food groups to consume daily for optimum health. During allergy seasons, consume more cooked vegetables and try to eliminate the offending raw fruits. Use a food journal to determine which foods are triggering allergic reactions.

Best Sources of Protein

Whether it’s to repair and build muscle tissue after a workout, or to manage blood sugar levels or other dietary concerns, finding the best sources of protein can be tricky.

 

Many proteins are ranked according to how much our bodies can utilize and absorb the amino acids, which form the building blocks of protein in everything from not only our muscles, but also our skin, teeth, hair and nails.

 

Because every person has a unique biochemistry, and therefore different dietary needs, presenting a one-size-fits-all list of the best protein sources should be taken with a grain of salt.

 

Many bodybuilders’ protein standard is the Biological Value (BV) scale. Unlike dietary fats and carbohydrates, proteins contain nitrogen. The BV scale measures protein quality by calculating the nitrogen used for tissue formation divided by the nitrogen absorbed from food.

 

A whole egg ranks 100 on the scale. But don’t jump to conclusions assuming that you will digest 100 percent of the protein in an egg; it’s just a base number with which researchers compare other proteins.

 

Not all BV scales are the same. There are dozens of factors which could influence outcomes of how high a protein ranks.

 

According to a 2004 study published in the Journal of Sports Science and Medicine, researchers Jay R. Hoffman and Michael J. Falvo from the College of New Jersey rank the following sources of protein on their BV scale, with BV scores in parenthesis:

• Whey protein (104)
• Whole chicken egg (100)
• Milk (91)
• Beef (80)
• Casein (77; Casein is the second primary protein milk besides whey, it’s processed into curds and cheese.)
• Soy protein (74)
• Wheat gluten (64)

What are other high-ranking sources of protein on the BV scale?
According to Wikipedia’s entry on Biological Value, other sources of protein on the scale include:

• Rice (83)
• Fish (76)
• Tofu (74)

Should I be skeptical about the Biological Value scale?
Yes, for a variety of reasons. Whey protein products have the highest ranking on the BV scale — up to 150 on some scales — making it the best source of protein, but not necessarily for everybody. Just because a certain food ranks tops on the scale doesn’t mean that everybody can easily digest the protein. Millions lack the lactase enzymes needed to absorb one of the highest-ranked items on the BV scale: milk.

 

Another problem with the BV scale is that it doesn’t take into consideration how the foods, specifically animal proteins, are raised. Although beef ranks high on the scale, research is hard to come by in determining if, for example, grass-fed, pasture-raised beef has a different score than feed-lot, factory-farmed beef.

 

Why are vegetarian sources of protein on the bottom of the scale? 
It’s not because the bioavailability scale was funded by a pro-carnivore lobbying group. It’s because vegetarian sources of protein are almost always incomplete proteins. Not getting all nine essential amino acids from foods can potentially cause serious health and developmental problems.

 

There’s a good reason that you don’t see bodybuilders chugging wheat protein smoothies (which don’t exist) after a workout, or pea protein shakes (which do exist).

 

Vegetarians need to learn how to combine foods to ensure they are getting the complimentary proteins. Beans and rice is the most common example. Some others include:

• Macaroni and cheese (not a good idea if you already have a pasta belly)
• Spaghetti and broccoli (same caution as above; opt for quinoa spaghetti instead)
• Yogurt and granola (eat only full-fat, preferably plain-Greek yogurt so you won’t get a blood sugar crash)
• Toast and almond butter (try a gluten-free bread, which is better for reducing bloating)

Final caution about best sources of protein
Consider the source of your protein. Opt for grass-fed beef and cheese sources; wild-caught cold-water fish; blended, pre-digested whey; fertile organic eggs; and organic chicken. Vegans would do well to get lots of supplemental vitamin B12 and rice protein and/or hemp protein shakes. Unless you’re doing hardcore bodybuilding, you don’t need triple-digit-level grams of protein because excess protein can lead to unhealthy levels of ammonia in the urine.