Where Did My Metabolism Go?

Maybe your favorite jeans feel a little tighter than the last time you put them on. Perhaps the numbers on your bathroom scale have crept slightly higher recently. You aren't eating any more than usual, so what's going on?

As we age, our metabolisms start to slow, particularly in our 30s. Although time and heredity make a difference, how fast your body burns energy is also influenced by your lifestyle. You can't change your genes, but you can do a few things to keep your metabolism in the best possible shape. Here's how: 

1. Thinking of skipping breakfast? Think again! If you eat within an hour of getting up, your metabolism wakes up too and gets ready to do more work. If you wait too long to eat, you are already behind the eight ball. Since our bodies are in a fasting state overnight (unless you've been at an all-night party) your metabolism is at its lowest level when you wake up. 

Kick-start your day with at least 20-30 grams of protein, like two hard boiled eggs and a banana, or some Greek yogurt and sliced almonds. Besides a higher metabolic rate, eating enough protein evens out your blood sugar for the rest of the day. This extra bonus keeps you from eating the morning donuts, afternoon cookies or hitting up the vending machine late in the day. 

2. Get up and get going! Exercise most days in the morning. If you are not a morning person and the thought of exercise first thing in the day is unthinkable, exercise anytime that will work. However, a morning workout boosts your metabolism for the reminder of the day. In addition, those who exercise in the morning are more likely to stick with their programs as a schedule change is less likely first thing in the morning than later in the day. Incorporate consistent exercise 4-5 times a week for best results. 

3. Don't go more than four hours without food. This may seem like a no-brainer, but I cannot tell you how many clients I see going hours without food. Eating regular meals throughout the day not only keeps your metabolism strong, but also helps prevent overeating in general. Going long periods of time without food sets you up for overeating or binging. 

4. Get your ZZZs. Getting rest keeps your stress levels down by keeping away the stress hormone called cortisol. Increased levels of cortisol can increase the hormone insulin that stores fat. 

Going to bed on time helps you get consistent sleep, which means you will be ready for breakfast and a workout before you're off to work. 

If you are skimping on sleep, the two hormones that control appetite -- ghrelin (which grows your appetite) and leptin (which lowers your appetite) -- get out of whack. This keeps your body in a hungry, stressed state which indirectly affects your metabolic rate. 

Following these steps can keep your metabolism healthy and strong. Becoming older does not mean you have to let nature takes it course. A little positive interference goes a long way!

Protein and Breakfast?

“But what about my cereal? “  “I love my Danish and coffee.”

“It’s almost Anti-American not to have cereal or pastry for breakfast, isn’t it?”

What are the facts?  We are the most insulin resistant in the morning due to sleeping for 6-8 hours.  As the day progresses we’re moving around, increasing activity and getting on with the day.  This activity makes insulin more efficient and ready to work.

Eating an average bowl of cereal with milk contains approximately 60-70 grams of carbohydrate or 4-5 slices worth of bread.  How can that be a good start to your day?  Or how about a 60-gram carbohydrate bagel worth 4 slices of bread?

Studies show eating a strong protein breakfast within an hour of waking up can increase your metabolic rate, lower insulin resistance and stabilize your blood sugar for the rest of the day.  Sounds like a good trade-off to me.

How does that break down – what are some examples of a high protein breakfast? 

1. 2-3 eggs with veggies, an ounce of cheese (about 20-25 grams of protein) and sliced fruit or tomatoes on the side
2. 1 cup of plain Greek Yogurt (about 20 grams of protein) with 2-3 tablespoons of raw nuts and your choice of fruit
3. 1 cup of cottage cheese (30 grams of protein) with fruit and 2-3 tablespoons of nuts
4. Smoothie with protein powder, milk/yogurt, and fruit

Most of the above breakfast options are easy, portable, high in protein and contain approximately 15-30 grams of carbohydrate which is a reasonable amount for your am insulin to handle.

If you’ve been to Europe or abroad they eat a little cheese, yogurt, an egg, some fruit and maybe a croissant but it is not the core of the breakfast.

What happens if you eat a high protein breakfast?  It results in a more even blood sugar and appetite for the remainder of the day with less chance of binging, grasping for food or candy at the office; increased energy and less chance of weight gain.  In addition, it can improve your sleep and increase your sense of health and well being.

Sound too good to be true?  Try a 30-day experiment of having a high protein breakfast and get back to me.  You might complain about missing cereal but you won’t complain about the benefits you’re experiencing.

Sleep Eating?

Are you someone who rarely wants to eat in the morning?  Do you eat most of your calories after dinner or wake up at night to eat?  You may be suffering from Night Eating Syndrome (NES).

NES is defined as someone who eats at least a third of their total calories after dinner and wakes up at least 2-3 times per week at night to eat.  This disorder is rarely spoken about by health care professionals or patients due to embarrassment or lack of knowledge.  Many individuals with NES are overweight due to night eating and sometimes are not even aware of what they ate.

NES is usually triggered by a stressful period of life event such as a divorce, death of a loved one or loss of a job. It is thought to have a genetic component as well.  It can be difficult to treat and there is no clear cut therapy for change.

What can you do if you think you have NES?  Various treatments exist but here are some simple things to start off with:

• Even if you are not hungry, eat at least 3 meals a day starting with breakfast.  Normalizing your meals and making yourself eat in the morning can help with regulating your body to start to eat at normal times
• Increase physical activity and exercise.  Exercise not only helps to increase your metabolism but can also regulate the circuits in your body to want to eat at regular times
• Keep a food and sleep diary.  This can help both you and your health care professional in sorting through how to best help solve the problem
• Cognitive Behavioral Therapy and medications such as Zoloft (a selective serotonin reuptake inhibitor (SSRI)) can be helpful bridges in getting you to where you want to be with your lifestyle

NES can be treated successfully.  Admitting to yourself and your health care professional that you may have NES is the first step towards recovery and healing to get you on the path towards change.  Changing this disorder can change your waistline and your life.

Plain Yogurt?

Since breakfast can be challenging, here is one more easy option that takes less than 5 minutes to prepare and can hold you for 3-4 hours or until lunch. Plain yogurt is a great food to have on a daily basis since it contains 400 mg. of calcium per cup serving besides providing healthy bacteria for your gut.

As opposed to European yogurts, most plain American yogurts are bitter and tasteless, at least until recently. A few years back this pattern started to change with several companies selling European-style yogurts with a thick creamy consistency.

One of my favorites is from Greece called Fage. The plain Fage 2% contains the best nutritional mix with high levels of protein, a little fat and a moderate amount of carbohydrate. It comes in large containers, and small ones that travel well.

Another favorite is Strauss plain yogurt. Strauss is a small company that carries all organic products including plain low-fat yogurt and whole milk yogurt. Both are good options that come in large containers only.

Spega La Natura is an Italian yogurt that comes in small glass jars which are handy for re-use around the house. This yogurt is easy to take to work for a snack or small meal.

All of these brand mix well with fruit and nuts or seeds, or the Healthy Nut Mix (see blog 4/1/09) from my upcoming book A Recipe for Life by the Doctor's Dietitian which will be available in September.

Frittatas: A Simple Healthy Breakfast

Since I did a recent article about eggs (see 7/11/09) I thought I’d give you an easy breakfast idea for eggs. Eggs are the highest quality protein that exists. If you eat eggs for breakfast it will sustain you for many hours versus eating a bowl of cereal which will leave you ravenous in 2 hours. Eating protein in the morning also increases your metabolism so you burn more calories which could help with weight loss.

No time to make eggs? Try making my easy frittata on the weekend. Simple to make, and can provide breakfast throughout the week by just heating up a square with a cup or a pieced of fruit. Besides being portable to bring to work, frittatas are versatile since they can be made different each time with various colorful vegetables - appealing to the eyes and palate!

Serves: 8 squares
Prep Time: 20 minutes
Cook Time: 25 minutes

Ingredients:
½ sweet yellow medium sized onion, chopped
5 cups chopped vegetables (zucchini, yellow squash,
mushrooms, red bell pepper, tomatoes)
12 large eggs
1 tablespoon olive oil
2 cups shredded mozzarella cheese
2-3 tablespoons 1% milk
1 tablespoon Herbs de Provence (or favorite spice)
¼ teaspoon garlic powder

Preparation:
In a medium saucepan sauté onions and red bell peppers in olive oil until tender for 5 minutes. Add other vegetables and sauté until tender. Remove from heat and set aside.

In a bowl whisk eggs and add shredded cheese, milk, and spices. Fold in vegetables. Pour mixture into large glass baking dish (9 x 12) and bake at 350 degrees for half an hour or until lightly brown on top and firm. Remove and let rest for 10 minutes. Cut in squares and serve.

Per Serving

Calories 209

Protein 18 grams

Total Carbohydrates 6 grams

Total Fat 12 grams

Fiber 1 gram

Sodium 301 mg.