August, 2005
Monthly Newsletter

METABOLISM MAKEOVER!
Sharon Lawrence, RD, CDN

Are you so exhausted that you’re snoring in your chair at 3:00 and praying for the bed at 9:30? Are you blaming your dryer every week for shrinking your shorts? Are you armed with a daily excuse to avoid anything that even remotely looks like exercise?

If you answered yes to any of these questions you may be a candidate for a metabolism makeover!

It is an unfortunate fact of life that, as you age, metabolism slows and you begin fighting an uphill battle against the bulge! At the age of fifty, you discover that an alien has appeared and suddenly taken over your body.  Against your will the unwanted visitor transforms your lean sculpted face into a large round ball with pudgy cheeks and triple chins, adds camel humps to your shoulders and creates an enormous pot belly and thunder thighs with wiggly, giggly blobs of fat!

So, where did this alien come from? It’s a simple fact…weight is gained whenever more calories enter the body than are expended by metabolism and exercise

You know where YOUR BODY stores its fat!  If you are a man, it’s probably gathering around your belly, and, if you are a woman, it’s hanging around your hips and thighs!

You ask, how could I possibly not notice this invasion of my body? The answer is simple…when the first five pounds pile on the fat gets distributed so well THROUGHOUT your body, it’s impossible to observe that it has arrived there. But, when the second five pounds show up you will definitely notice.  Your shirts start to grow tight around your neck, you can’t zip your jeans without lying flat on the bed and your thighs begin to say “ excuse me” as they pass each other wearing out the material between them. Now you KNOW your body is under siege…..

To win this metabolic war, you need to focus your efforts on two fronts – decreasing the body’s ancient biological tendency to make and store fat, and increasing the rate at which fat is burned for energy – your metabolic rate.

Here are some practical battle strategies to help you maintain optimum weight and lifelong vigor:

GET MOVING

• Find an activity that you enjoy. If you don’t like it you won’t stick with it!
• Vary your routine to prevent boredom. Play tennis, walk, swim or go dancing!
• Keep the beat! Walking, jogging, bicycling or aerobics are easier when you add your favorite music and croon along!
• Work out with a buddy. A partner will provide support and motivation to keep you on track. Choose a friend who won’t accept ANY of your excuses!!!
• Make sure to alternate between aerobic (fat burning) and non-aerobic (muscle building) exercises. The aerobic exercises burn calories while you do them and for a few hours afterward, but the non-aerobic exercises build lean muscle mass which burns calories around the clock ! They increases metabolic rate so you will burn calories even while watching TV!


Train your fat cells!  

Burning lots of calories doesn’t mean you are burning lots of fat.  It sounds odd, but to speed up fat burning mechanisms, you must exercise at a moderate pace
for at  least 30 minutes. A word of caution… if it’s been a long time since you participated in physical activities, check with your physician first before you embark in an exercise program.

EAT LIGHT & HEALTHY

• Don’t starve yourself! Cutting calories below 800 daily can backfire. Your metabolic rate may drop as much as 20 – 25%.
• Become a nibbler! Eat every 21/2 to 3 hours each day to prime your metabolic engines. Five or six smaller meals throughout the day actually helps you burn 10% more calories than eating three larger ones.
• Cut back on fat. While excess calories from any source can be stored as fat and contribute to weight gain, calorie-rich fatty foods convert more easily into body fat!
• Choose carbohydrates wisely! Load up on fresh fruits and veggies, whole grain breads, cereals and legumes. These wholesome, high fiber foods will fill you up, helping you to minimize cravings for sweet or fatty treats like chocolate, ice cream, chips, dips, cookies, donuts and cake. An added benefit…these complex carbohydrates come power packed with vitamins, minerals and magical phyto-chemicals – special nutrients essential for boosting your energy and creating vitality!
• Discover spicy foods. Dishes made with cayenne or chili peppers can fire up your metabolism as well as your taste buds. If your stomach will permit it, choose hot and flavorful lower fat dishes found in Mexican, Thai, Vietnamese, Chinese, Greek, Italian and Indian cuisines.
• If you are bored to death with cooking or just need some wonderful quick tips, check out our website www.litenup.net  or take a hilarious cooking class with Healthy Chef Jim. You’ll learn fabulous healthy new recipes to dazzle your family and friends.

Now that you know how to “fire up” your metabolism, no more naps and clever excuses! Fight your way back to optimum weight and vibrant health with an active lifestyle and good nutrition!