Understanding your metabolism

This week is about changing your snack intake - what is reasonable to consume for morning and afternoon tea? Well it's going to depend on your energy requirements, but the most important aspect is to control the intake of saturated fat. For all people the range is between 7-10g - which is not alot. Saturated fat is the fat that contains LDL cholesterol (bad cholesterol) which clogs the arteries.

So rule of thumb is 4 plain biscuits (eg milk arrowroots) in any one day or one evil biscuit. This treat can be saved up so once a week you can enjoy a lovely cake or whatever turns you on. The point is, that you can't indulge everyday.

So what is on offer? fruit, cut up veggies with a low fat dip, low joule jellies, skim milk smoothies, handful of nuts/seeds, fruit tub (benzoate free). Weight watchers have some great recipes or books like skinny bitch in the kitch - but be careful with portions.

There's alot of who ha about nuts and allergies, the truth is that more people are allergic to the sulphites that they are preserved with than the actual nut. Get tested properly before you rule out this valuable food source.

Lots of pre-package foods are preserved with sodium/potassium benzoate. Commonly found in yoghurts, fruit tubs, cordials, soft drinks etc. The benzoate have been found to cause hyperactivity and aggression in children and impaired concentration and irritability in adults. Other countries have banned (or are in the process) this substance, it is widely used in Australia, Asia and America.

The biggest lifestyle change you can make is creating the distiction between a treat and an everyday food. Once you understand that the baby-boomers were over-indulged by their parents who had lived through decades of deprivation, due to two world wars and the great depression. We all want to give out kids what we missed in our own childhoods, but this is a party that has gone on for too long - enough is enough. The result of this indulgence is obesity, heart failure and type 2 diabetes (which is now showing up as early as 20!)

That being said, there is no reason why a person who doesn't indulge everyday can't enjoy a birthday party or a nice meal out - it's when we try to do this on a daily basis that trouble occurs. I love food as much as anyone and am certainly NOT suggesting a life of deprivation!

What factors affect metabolism?

The reason why we don't want to go on some crazy starvation diet is we can actually end up sabotaging our efforts. This is because the body will decrease its basal metabolic rate by about 15%. We are slowly introducing the body to negative nitrogen balance, without shocking it into starvation mode. If you don't eat adequately for appoximately 5 hours, starvation mode will kick in. It is very difficult to persuade the body to come out of this state - afterall it doesn't want you to die!
Illness will increase metabolism by about 15%, so there is actually some truth in the old wives tale "feed a cold, starve a fever" A fever is hindered by dehydration and food will only further dehydrate the body. Did you know that if you were stranded in the desert and you food but no water - eating the food will actually kill you faster. The body can last at least a week without food, but without water you will die within 3 days!
Women with PMS (usually the few days before a period) will often crave treats, this is because the body actually requires about 800Kj extra a day. It is actually better for to indulge (and the people around you will be grateful too!)
If you haven't heard we are running a competion - Send us your 'before' photo by 31st October 2010 and you could win one of 10 Onya prize packs (including a 750ml stainless steel drink bottle, bottle jacket and a groovy onya original bag).
Send us your 'after' photo by 1st March 2011 and you could win $500!!!
Simply email us your photo and contact details to asnatureintended@bigpond.com to be in the draw.
Good Luck
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Time to crank it up a notch, plus ever wondered why you eat the way you do?

I trust that your exercising is going well, don't lose heart if you are struggling with it - it takes about a month to get used to it and longer to love it. I'm finding my runs around the property are going well. I can incorporate the kids so I feel alot less anxious than when I exercise indoors and I have no pesky kids to trip over.
My waist to hip ratio was 0.76 which is not at risk of disease. However the Wii fit has me as obese - huh? The Wii uses a BMI which is not a good indicator of health risk.
If your waist measurement is larger than your hips (not uncommon with men), I would not hesitate going to the doctors. You may already have type 2 diabetes, hypertension or heart disease.
So what next.......
This week I am changing my lunch meal. As it is freezing cold still in Australia, I have made a big pot of veggie soup. This can easily be taken to work or enjoyed at home. Use seasonal veggies, prefereably spray free and not artificially ripened.
Aternatively, make a big salad with lots of stuff in it and a low oil dressing. Another idea is stir-fried veggies, if your not at home, do it the night before. You can eat as much as you want - so fill up!
A word on commercial soups - be wary of those that say No MSG or No ADDED preservatives. The key word is ADDED, which is code for 'we used preserved ingredients such as oil or vinegar, but didn't actually add the preservatives ourselves'. The following is either identical to MSG or upto 15 times the strength of MSG: 621,620,635, yeast extract or hydrolysed vegetable or animal protein. Flavour enhancers cause inflammation and water retention, not to mention nastier effects in more sensitive individuals.
Ok so how did you get to be overweight? If your like me and had a baby or 4, you know what the answer is. If not, weight is mereley a symptom of another factor. See which category you fit in to. Until you address the underlying cause of the weight gain, this will continute to be a problem.

TIME MANAGEMENT: People are too busy to cook healthy foods. They have no time to read food labels to investigate what they are actually eating. They have a tendency to buy pre-packaged or fast foods.


EMOTIONAL ISSUES: People who eat to self medicate. They crave sugar highs, have low fibre diets that leads to brief satiation. They have a tendency to suffer from mood swings and will consume high carb foods that give a prozac like effect. Eating equals happiness, destress or numbness.


IGNORANCE: Well intentioned people who are easily influenced by advertising. Not have the knowledge of how food is metabolised and that excess kilojoules are stored as fat, not just fat! It requires having a basic understanding of their bodies kilojoule requirements and participating in sufficient physical exercise. Energy in minus Energy out equals your body weight. Find out how much and of which type of food your body requires, stop eating for the sake of it or out of habit. Make simple brand changes that won’t be noticed. Remember that treats are treats, everyday is not Xmas. Find out what is a treat and what is everyday food. Just because we are not living through war rations or the depression, just because we can indulge, doesn’t mean we should. Our parents and grandparents went without – we are over indulged, start being realistic with what is reasonable to consume in a day!

This truly is the key to permanent weight loss.