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Feather River Bulletin
Quincy, California
April 7, 2010     Feather River Bulletin
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April 7, 2010

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6C Wednesday, April 7, 2010 Bulletin, Progressive, Record, Reporter $ 'q $ HERE'S TO YOUR HEALTH AURA WHITTAKER Your metabolism is a com- plex network of hormones and enzymes that converts food in- to fuel and affects how effi- ciently you burn that fuel. Re- gardless, not everyone burns calories at the same rate. If you are carrying around extra pounds and having a hard time losing them, you might be tempted to blame a slow metabolism. If your me- tabolism is indeed sluggish, which your doctor can tell you with a blood test, there are things you can do to help boost your body's calorie- burning power. Metabolism is influenced by many things, including genetics, age, sex and propor- tion of lean body mass. Some sources say your metabolism naturally slows approximate- ly 5 percent per decade after age 40. Men generally burn more calories while at rest than women, which is why they tend to be able to eat more than women without gaining as much weight. The more muscle you have, the higher your metabolic rate will like- ly be. The metabolism you inher- ited from your parents makes a difference, too. Some people just burn calories at a slower rate. While there is nothing you can change about genetics, you can change many other factors related to metabolism. For example, the more muscle you have the more calories you burn regardless of other factors. Lean muscle tissue is burning calories 24 hours a day, every day. In addition, eating fre- Redding's 1st & Most Experienced Physicians Provitfing Profess|o.a! T Appointments available 6 days a week (530) 242-6784 7 days a week live after hour verification Puzzle #1770-D quent, small meals through- out the day, while matching energy expenditures, allows metabolism to elevate. Going too long between meals can cause your metabolism to slow down. We all know exercise can increase metabolism, but did you also know drinking enough water can keep your metabolism revved up? When you are stressed, hormones such as cortisol can become elevated, which can interfere with the body's ability to lose excess fat, thus lowering metabolic function. The best way to jump-start your metabolism is to exer- cise. You will reduce body fat and increase lean muscle. A combination of aerobic exer- cise and resistance (weight) training is the best method for optimal fat burning and metabolism boosting. As usual, diet plays a big part in your metabolic func- tion as well. The biggest in- fluences on a slow metabo- lism are sugary foods and drinks, alcoholic drinks (which contain a lot of sug- ar), big meals or too few calo- ries, skipping meals, poor sleeping habits, more fat than lean muscle and not get- ting enough physical activity on a daily basis. Taking preventative mea- sures is just as important as taking positive steps if you want to keep your metabo- lism high. By avoiding the above-mentioned negative in- fluences and sticking to a good diet, eating small fre- quent meals and getting plen- ty of exercise, you can start to raise your metabolic rate. In addition, there are cer- tain foods that may boost your metabolism. Grapefruit lowers insulin levels in your body that trig- ger your system to store fat. Plus, grapefruit is rich in fiber, and your body may work harder to break it down. Green tea is the main source of epigallocatechin gallate, also known as EGCG, which is a healthy catechin that speeds up your brain and nervous system, causing your body to burn more calories. Yogurt has high levels of protein present in the natural, low-sugar plain yogurt that requires a lot of energy to be processed. The probiotic cultures found in yogurt help regulate your digestive tract. Almonds provide essential fatty acids that help raise your body's metabolism. Just don't overdo it because they are also very high in calories. Coffee's caffeine does give you a boost, but make sure you keep it to one or two cups a day; otherwise, you will risk negative side effects. Turkey's protein-rich meat builds lean muscle tissue that causes your body to burn extra calories and rais- es your metabolism. Apples, like grapefruit, are a low-calorie snack high in fiber that your body must burn calories to break down. Because apples help you stay full for longer, you're likely to eat less. Spinach: Popeye was right! Spinach can help make you strong and healthy. In addition to speeding up your metabo- lism, it is a great source of an- tioxidants, magnesium, potas. slum, iron and vitamin C. Beans are low in fat, packed with protein and keep you full for long durations. Your body must burn extra calories to process this fiber- rich food. Jalapefios: The capsaicin found in jalapefios causes your body to burn extra calo- ries for hours after eating them, speeding up your heart rate and metabolism. Broccoli contains a highly effective metabolism-boost- ing team of nutrients: calci- um and vitamin C. Calcium acts as a metabolic trigger, while vitamin C helps your body absorb more calcium. Oatmeal is a fat-soluble fiber that your body takes a long time to break down. This healthy food lowers your body's insulin level and speeds up your metabolism as a result. Fortified soy milk (not un- fortified) is loaded with calci- um, which helps boost your metabolism. But stay away from sweetened versions. Like jalapefios, curry in- creases the amount of calo- ries your body burns and speeds up your metabolism. Cinnamon---a little bit goes a long way. Add some zing to your daily cup of tea with this tasty spice to help your body metabolize sugars more effectively and maintain steadier blood sugar levels. Cinnamon can also help lower your cholesterol. Aura Whittaker has a Bachelor of Science degree in kinesiology, which is the study of the principles of me- chanics and anatomy in rela- tion to human movement. She has more than 15years experi- ence in nutritional consulting and personal training. For comments and questions, e- mail awhittak-, or send mail to Lassen County Times, 100 Grand Ave., Susanville, CA 96130. STOP LEG CRAMPS BEFORE THEY STOP YOU. Calcet~ is designed to help stop low calcium leg cramps, Just ask your pharmacist, Difficult ACROSS 1. Fat units 6. Builder's detail, briefly 10. Like many college dorms 14. Song-and-dance special 15. Prefix with drama 16. "Survivor" setting, perhaps 17. "Love Story" star 19. Haymakers target 20. Grant-giving Org. 21. Good soil 22. Be lenient 24. Reason to get a massage 26. Place for a cooling pie 27. Dr. Seuss's "__ on Pop" 28. Paint container 32. New Jersey's __ Hall University 35. Muddy up 36. Ran like hack 37. Thunder sound 38. Goes on the road 39. Health club class 40. 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