Metabolic function ( the whole range of biochemical processes as it relates to the breakdown of food and its transformation into energy) is impacted by many factors. Epigenetic ( switching or activating genes on or off) research has given us a clearer picture of what we can and cannot control as it relates to metabolic function. Optimal function is not only affected by what we eat but also how we digest our nutrients and the conditions in our body that facilitate this outcome.
Obesity has been and continues to be a a major health challenge. It is the precursor to many illness and diseases ( diabetes, heart disease, cancer, stroke, autoimmune and neuro- degenerative disease to name a few). The good news is that these conditions can be treated and prevented provided you understand the triggers and causes. For purposes of this blog, I want to underscore the bad foods to avoid and the good foods to include as it relates to enhanced metabolic function.
Bad Foods to Eliminate:
– Sugar: found in many refined and processed foods, fruit juices, sodas, energy drinks and bars, breads, cereals, etc. It is associated with impaired glucose tolerance and insulin resistance, interfering with fat metabolism by directly impacting key hormonal activity and causing inflammation in the gut lining and leading to leaky gut.
– Vegetable oils: Canola, soybean, corn, cottonseed and sunflower oil.They are high in harmful omega 6 fatty acids. These GMO products cause cellular inflammation and destroy healthful bacteria in the gut (microbiome).
– Conventional Dairy: Loaded with drugs, hormones and antibiotics. Replace with coconut milk or organic goat dairy.
– Wheat: Contain gluten and phytic acid which are triggers for leaky gut leading to systemic inflammation and interfere with digestive enzyme activity and amylopectin which leads to blood sugar spikes and fat storage activity.
– Artificial Sweeteners: Found in diet sodas and some protein powders ( Aspartame, Splenda etc) which kill probiotics in the gut. Replace with Stevia.
– Conventional Peanut Butter and Peanuts: High in omega 6’s which are highly inflammatory and can trigger candida and leaky gut. They also can act as a food allergen. They are also susceptible to a mold that produces a mycotoxin called aflatoxin which is categorized as a carncinogen !
Good Foods to Add:
– Chia and Flax Seeds: High in fiber, protein, calcium, magnesium, antioxidants and omega 3’s and increase energy and metabolic function. They help reduce food cravings, lower blood pressure and help you stay hydrated.
– Green Leafy Vegetables: High in magnesium, vitamin K and chlorophyll.
– Cruciferous Vegtables: Helps reduce estrogen ( key in reducing inflammation and increasing fat metabolism). They are rich in carotenoids, Vitamin C, E and K, high in fiber. They also contain glucosinolates which are broken down into sulforaphane – high in anti cancer properties. Ex: kale, broccoli, Brussels sprouts, cabbage, cauliflower, arugula, collard greens.
– Root Vegetables: Ex: Beets and carrots, garlic, onions. They are great pre- and probiotic foods.
– Berries ( blueberries , raspberries). They are high in resveratrol and flavonoids.
– Coconut oil and milk: They contain medium chain fatty acids which are easily processed into energy by helping the body to burn more fat and less sugar.
– Grass fed beef , cage free eggs, avocado, nuts, seeds and wild caught salmon: Great sources of healthy protein and fats.
TAKE AWAY: Less sugars and more healthy fats, fiber and quality proteins.
– Drink ionized and purified water
– Consume bone broth and drink fermented juices
– Take fat burning supplements:
Ex: Whey protein and/ or collagen protein. Probiotics ( remember all health begins in the gut) which help balance hormones, restore gut flora and help with detoxification. Green tea ( high in chlorophyll and Polyphenols). Adaptogenic herbs ( grapefruit essential oil and Rhodeola rosea)
– Need only 20-30 min 3 – 5 x / week. Blend cardio with strength training for optimal results.
– Interval or high intensity training yields best metabolic results. This raises HGH and works on ghrelin and leptin hormones, helps with glucose tolerance and insulin receptor sensitivity.