Improving Metabolism

https://www.pinterest.com/jburnett1364/dance/

Human metabolism is a complex dance between chemical reactions that occur in the body. The dancers in these reactions are hormones. Certain hormones cause the dancers to speed up, or slow down to a crawl. Most of us would like our metabolisms to move quicker to burn fat, and ultimately lose weight.

Three major hormones affect how our metabolism works: ghrelin, leptin, and cortisol. It is  important to understand the function of each of these hormones, and how they may impact your metabolism in a positive or negative way. 

Ghrelin is the hunger hormone. It’s produced when our stomachs are empty. High levels of this hormone are picked up by signaling spots in our brain. Our brain then tells us we are hungry and increases appetite. But, that’s not the only thing that happens. When we’re hungry, our body shifts into survival mode and slows down metabolism, reducing the amount of calories we burn. Our metabolism then refuses to increase until we have eaten, and ghrelin levels have decreased. On any given day, our ghrelin levels fluctuate greatly, specifically around meal times.

http://www.am-coll-nutr.org/nutrition/what-is-ghrelin/

To many dieters, ghrelin is the enemy. When the body is losing weight and restricted of normal calorie intake, ghrelin levels increase significantly. This is why many dieters fail. Their bodies fights to get back to the comfortable weight by increasing hunger and slowing down metabolism. 

http://womensrunning.competitor.com/
2015/07/nutrition/top-5-secrets-to-beating-
pre-run-hunger_42931

Weight loss surgery is the most effective way to control ghrelin levels. After the sleeve gastrectomy or roux-en-y gastric bypass surgeries, ghrelin levels flatline due to removal of part of the stomach, which reduces its ability to produce the ghrelin hormone. Immediately after surgery, most patients no longer feel hunger. However, six months to a year after surgery, the stomach will stretch some and start to make ghrelin again. Eventually some hunger returns, but never to the full extent. 

Most weight loss surgery patients can keep the weight off by being mindful about foods and continuously measuring portion sizes to prevent the stomach from stretching too far. 

Leptin is a hormone that counteracts ghrelin. After a meal, leptin levels rise, telling our brain we’re satisfied. Our metabolisms are turned on, and our bodies burn energy. Leptin is made in adipose tissue, known as fat cells. A person of normal weight person will produce an appropriate amount of leptin, allowing the brain to easily recognize the leptin level and understand the body is full. The body then starts to burn calories and fat at a higher rate. A person with more body fat tends to have leptin resistance. Even though the fat cells make a lot of leptin, the signals never quite reach the brain. When the brain then doesn’t receive the fullness signal, the overweight person continues to crave foods and their metabolism never increases. This exacerbates the cycle of over eating, gaining weight, and further increases leptin resistance. 

http://figurefitlife.com/blog
/cant-lose-weight-maybe-you-have-leptin-resistance

Dieters also feel the affects of leptin working against them. A reduction in fat also results in a decrease in leptin levels, but not at the same rate. Therefore, less leptin equals less appetite satisfaction. The brain receives fewer leptin signals, it thinks the body is starving and does whatever it can to increase food intake and decrease metabolism. Leptin resistance often occurs in those with extra weight around the belly, those with insulin resistance (Type 2 Diabetes), and those with high triglycerides.

To decrease leptin resistance:

• Improve eating habits. If most of your meals come from fast food restaurants, boxes, bags, or package, then you are probably increasing your leptin resistance. Instead, choose meals that contain a healthy protein, fruits or vegetables, and a whole grain. Four ounces of baked chicken breast, 1/2 cup of steamed broccoli, and 1/3 cup of brown rice makes a perfect meal.  

https://www.sendbread.com/images/nutritional_facts/K1-wheat.png

• Never skip meals, this leads to large fluctuations in blood sugar levels, which exacerbates insulin resistance. 

• Eat more fiber. It is recommended that Americans consume 25-30 grams of fiber a day. Unfortunately, we average about half of that. Foods containing fiber are vegetables, fruits, whole grain bread, crackers, rice, and cereal. When choosing whole grains, look for two things on the label: 3-5 grams of fiber per serving and the first ingredient on the ingredients list is “Whole”

• Get enough sleep. Lack of sleep disrupts the action of many hormones and when imbalance occurs in one, all of the others are affected. 

http://www.diet-blog.com/11/
simple_home_full_body_fat_burning_workout.php

• Exercise. Any type of movement helps to burn fat. Work at a pace that allows you to carry on a conversation. If you are breathing too hard, your body isn’t burning fat. Options include walking after a meal, taking a walk around your office building on breaks, lifting light weights or water bottles when watching TV, or gardening. Physical activity reduces insulin sensitivity, which helps reduce leptin sensitivity as well. 

http://www.psych2go.net/stress-part-1-what-is-it/

Cortisol is a hormone released during stress. Emotional stress, physical  stress, and chemical (medication induced) stress can all increase our cortisol levels. Cortisol’s job is to restore our body after burning energy during the “fight or flight” response to stress. 

Centuries ago, when stress was produced by hunting animals to eat for survival, cortisol was helpful. It increased the appetite and helped the body replenish what it spent on hunting. Today, stress often comes more from keeping up on bills, getting less than 8 hours of sleep a night, or sitting in traffic. 

Cortisol doesn’t care that we didn’t burn too many calories stressing over a late bill. It still increases our appetite and leads to weight gain. 

When cortisol levels are high, we tend to put on weight in our abdominal area, which results in difficulty sleeping, weakened muscles or bones, suppressed immune systems, elevated blood pressure, and reduced thyroid functions. 

Reducing stress is always easier said than done, but there are many ways to sneak stress reducing activities into your daily routine.

• Have a warm drink. Try Sleepy Time tea as you are wrapped in a blanket on the couch
• Go to bed early. When you come home, finish household chores or homework, don’t waste time watching TV, just go straight to bed.
• Call someone close to you. Chatting and catching up with someone you haven’t seen in a while is often a stress reliever. 
• Get some exercise. A short walk can be very calming, especially if you can walk outside in the sunshine. Take a break from work and spend it outside. Or try a group class. Is there a beginners yoga, zumba, or spin class offered in your area?
• Watch a funny movie, learn a couple new jokes. Laughter is the best medicine. 
• Listen to an old song. Thank goodness for YouTube. Find a song you love that you haven’t heard in a while. Blast it and and sing or dance like no one’s watching. 
• Volunteer. Helping others provides a sense of accomplishment and can give you a break from stress at home. 



http://primarycareie.com/?page_id=16

• Download some deep breathing, meditation, or guided imagery apps. Take 5-minutes out of your day to just breathe and clear your mind. 

We are driven by our hormones. Once produced in our bodies, there isn’t much we can do to fight the action. But, we can do things to prevent or encourage the right hormones at the right time.  Choosing healthy foods, increasing our intake of fruits and vegetables, getting enough sleep, taking vitamins, and doing activities to prevent stress can jump start a healthy, happy lifestyle. 

Recipe Corner:

Hominy and Poblano Pepper Pozole Soup

Recipe Credit: www.blueapron.com

Blue Apron is a meal delivery service that allows customers to sign up and have ingredients delivered to their house 3-5 times a week. Ingredients come with directions on how to prepare them, allowing customers to create a delicious meal at home. This is perfect for the inexperienced chef (Says my Dad who recently signed up and is loving it!). I signed up for weekly recipe emails, so I get all the recipes in my inbox for free. 

Follow this link to see pictures and step-by-step instructions to make this dish. 

https://www.blueapron.com/recipes/hominy-poblano-pepper-pozole-with-avocado-crispy-tortilla-strips?utm_source=Email%20Marketing&utm_medium=email&utm_campaign=EMNEWSEN022916V1

Feeds 2 (although I had leftovers and my boyfriend had a 2nd helping)

Time: 20-30 minutes

Ingredients: 

2 corn tortillas

1 can hominy

1 avocado

1 lime

1 poblano pepper (The grocery store didn’t have poblanos, any large green pepper will work)

1 yellow onion

1 bunch Lacinato Kale (Sometimes called Dinosaur Kale, I added only 6 leaves to my soup and made Kale chips out of the rest)

1 bunch cilantro

2 Tablespoons Tomato Paste (I used the whole can, no reason to have any leftover)

1/4 Cup Cornstarch

3 1/4 cups of Vegetable or Chicken Stock

2 Teaspoons garlic powder

2 Teaspoons chili powder

2 Teaspoons cumin

1 Teaspoon Oregano

1 Teaspoon Smoked Paprika

1/4 teaspoon Chili Powder (use 1/2 teaspoon if you like heat)

Directions: 

1. Preheat the oven to 450°F. Wash and dry the fresh produce. Stack the tortillas; cut in half, then into 1/4-inch-wide strips. Peel and dice the onion, Drain and rinse the hominy. Remove and discard the kale stems, roughly chop the leaves. Thinly slice the cilantro leaves and stems. Quarter the lime. Remove and discard the stem, ribs, and seeds of the poblano pepper, dice. (Use gloves if you're not experienced at chopping peppers. Heat from touching the seeds will stay on your skin and burn if you rub your eyes or other sensitive areas.)

2. Place tortilla strips on a sheet pan. Drizzle with olive oil and season with salt and pepper; toss to thoroughly coat. Arrange in a single, even layer and toast in the oven 6-8 minutes, or until golden and crispy. Remove from oven and transfer to paper towel-lined plate; season lightly with salt.

3. While tortilla strips cook, in a large pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion, poblano pepper, garlic powder, cumin, chili powder, oregano, smoked paprika, and chili powder. Cook, stirring occasionally, 4-6 minutes, or until softened and fragrant. 

4. While the vegetables cook, in a bowl, combine cornstarch and 1/4 cup broth. Whisk until smooth, set aside

5. Add the tomato paste to the pot of vegetables and cook, stirring frequently, 1-2 minutes or until dark red and fragrant. Add the hominy, kale, and 3 cups of broth. Bring to boiling. Once boiling, add the cornstarch mixture (whisk just before adding). Reduce heat to medium and simmer, stirring occasionally 6-8 minutes or until liquid is slightly thickened. Turn off the heat. Stir in the juice of lime wedges.

6. Just before serving, cut and chop the avocado. Top each bowl of soup with toasted tortilla strips, avocado, and cilantro. Enjoy!

Kale Chips

Serves 2-4 

Time: 20 minutes

Recipe Credit:

Allrecipes.com

http://allrecipes.com/recipe/176957/baked-kale-chips/

Ingredients: 

1 bunch Kale

1 Tablespoon olive oil

1 teaspoon kosher salt (I use Kosher salt for all things not baked, it taste less bitter than iodized salts)

Directions: 

1. Preheat oven to 350°F.
2. With a knife or kitchen shears, remove leaves from thick stems and tear into bite sized pieces. Wash and thoroughly dry kale. Lay flat on baking sheet, drizzle with olive oil and sprinkle with salt. 
3. Bake until edges are brown but not burnt, 10-15 minutes. Enjoy!