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Health Fitness Guide – Desire, the Framework for All Achievement

“There are no limitations to the mind except those we acknowledge.” – Napoleon HillPart 1 of this series, Health Fitness Guide – Thoughts, the Foundation for all Health and Fitness, covered the importance of thoughts. Thoughts being the foundation for all health and fitness. The next step in achieving your health or fitness goals is desire.You must have an intense, burning desire to achieve your health or fitness goals. You’ve got to be willing to do whatever it takes to accomplish your goal. If not, you’ll never reach your goal. It’s that simple.People think there’s some magic formula for people who achieve their goals but there isn’t. They’re people just like you and me but with one crucial difference. They’ve decided they’re going to do whatever it takes for however long it requires to achieve their goals. After making that commitment, it becomes a simple matter of persistence over time using techniques that become habit and therefore automatic.Wishing will not accomplish a goal. But desiring that goal with a state of mind that becomes an obsession then planning definite ways and means to accomplish that goal, and backing those plans with dogged persistence which does not recognize failure will accomplish your goal.

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There are six basic steps to turn your desires into reality:

Fix clearly in your mind exactly what health goal you desire. Be definite as to the goal. For example, “I weigh xxx pounds by the end of six months.”
Determine exactly what you intend to give in return for achieving your goal. You can’t get something for nothing. You must determine what you’re going to give up to reach your goal.
Establish a definite date when you intend to achieve your goal. You need to have a specific time frame for when you’ll accomplish your goal.
Create a definite plan on paper for carrying out your goal and begin at once. It doesn’t matter whether you are ready or not, to put this plan into action at once and correct as you go.
Write out a clear, concise statement of the goal you intend to achieve, name the time limit for its acquisition, state what you intend to give in return for achieving the goal, and describe clearly the plan through which you intend to achieve it.
Read your written statement aloud twice daily; once before going to bed at night and once after waking in the morning. As you read, see and feel and believe yourself already achieving your goal.
These six steps require no great effort, no specialized education, no minimum income, only an intense desire to set and achieve your goal. However, the successful application of these steps does require you to understand that good health and fitness can not be left to chance. You must first realize that those people who’ve already achieved a high level of health or fitness from a lower level did so through wishing, desiring, and planning before they reached their goal. There is one quality that you must posses to reach your goal. As Napoleon Hill put it, you must have

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“…definiteness of purpose, the knowledge of what you want and a burning desire to posses it.”In the attainment of your health goals, let no one dissuade you from your path. If the goal you wish to accomplish is right for you, and you believe it, push forward with every effort regardless of temporary setbacks.Thomas Edison, in his pursuit of the electric light bulb, made more than ten thousand attempts before he was successful. Where would we be today if he had stopped at his five hundredth attempt?Fuel for your desire is keeping in mind the fact that no one is defeated until defeat has been accepted as reality. And where does this defeat take place? In the one location where all your reality starts; your mind. If you accept no defeat through a burning desire, you must accomplish your goal.How can you harness the awesome power of desire? Through faith, the visualization and a deep seated belief in the attainment of desire. Faith will be covered in the next part of this series.

Genetic Metabolic Typing is Essential For Optimal Health

Genewize Lifemap nutrition is leading the frontier of Genetic and metabolic nutrition. Metabolic typing is the science of individualized nutrition.

For years the general population has had one form of diet or another pushed on us by nutritional experts. The best diet used to be low protein, low fat, high carbohydrate diet. Now the latest greatest is a a high protein, low carb diet.

The right diet for everyone has led us down an path of rising obesity like never before and a growing epidemic in diabetes.

Then what is the answer to everyone’s question, “What is the right diet for me?” The answer lies right in your own body. Metabolic typing, has the answer to your question.

The concept of nutritional typing brings to the forefront the premise that the same nutrient can have different effects in different individuals, or that the same disease can arise for totally different biological reasons. The idea of customized nutrition has far-reaching effects and shatter many current nutritional myths touted by the experts.

There are a lot myths that abound of what is right for you. The only way to really know what is right for you is for you to determine your genetic nutritional type.

With Genewize nutrition you take a sample of your DNA. The sample comes from swabbing the inside of your cheek and sending the sample into the lab for analysis.

From there, a nutritional supplement is created solely based on your genetic makeup. This customized supplement targets your genetic weaknesses and provides the daily support that your body needs. Without knowing your genetic and metabolic type it is impossible to just take a whole handful of supplements and hope your body is getting what it needs. Even if it were possible, the cost would be prohibitive.

Metabolism and Nutrition

Metabolism is a complex science and without a scientific background most of us are unable to understand it fully. However, if you want to build muscle you should have at least some knowledge of the subject in order to appreciate the importance of good nutrition.

Metabolism is the term used to describe all of the biochemical reactions and processes that take place in the body. There are many scientific explanations but put simply metabolism is the rate at which you burn energy or calories.

There are many different elements that affect your metabolism:

Age – metabolism slows 5% per decade over 40 years old, meaning you need to eat less or workout more to stop putting on weight.
Sex – men burn more calories at rest than women.

Lean body mass – the more muscle you have the higher the metabolic rate tends to be.
Stress – stress can lead to a slow metabolism, plus people tend to over eat when stressed.
Activity level – more active people tend to have a higher metabolic rate.
Hydration – not having enough water in your body can slow down your bodies processes.
Genetics – some people just have slower metabolisms than others.

Speeding Up Your Metabolism

If you have ever in the past blamed your weight on your metabolism then today is your lucky day. Because it is possible to speed up your metabolic rate and improve your fat burning capabilities.
The main method is by exercising. You should undertake both aerobic and weightlifting. The aerobic exercise burns calories in the short term while weightlifting increases muscle mass to boost your metabolism in the long run. Metabolism can be increased for as long as 48 hours after a bout of intense exercise.
Also it has been shown that 1lb of muscle mass burns 35-50 calories per day while 1lb of fat burns as little as 2 calories per day. Therefore you see how a little change in your body composition can magnify changes in your diet by burning more and more calories.
The second way to speed up your metabolism is by eating more often. By eating smaller more frequent meals throughout the day you can have your metabolism running in high gear through the entire day.

Calculating Your Metabolism

There are two main methods for calculating your metabolism. They are RMR – resting metabolic rate and BMR- basal metabolic rate. These are essentially one and the same and are interchangeable. The only difference is that your BMR should be calculated under much more controlled and stringent circumstances. The result of both will give you the basic amount of calories your body needs just to function throughout the day. For example just to keep your heart beating and lungs breathing and your body functioning properly.

Harris-Benedict equation for BMR

Men (13.75 x w) + (5 x h) – (6.76 x a) + 66
Women (9.56 x w) + (1.85 x h) – (4.68 x a) + 655
Mufflin equation for RMR
Men (10 x w) + (6.25 x h) – (5 x a) + 5
Women (10 x w) + (6.25 x h) – (5 x a) -161
W=weight in kg
H= height in cm
A=age

You can use either of the equations, however I prefer the BMR.

In order to work out how many calories you need for your activity level you need to take the figure you worked out above and multiply by activity factor.

Exercise 1-2 times per week BMR x 1.2
Exercise 2-4 times per week BMR x 1.4
Exercise 4-6 times per week BMR x 1.6

The final figure is then the amount of calories you should consume in a day. If you want to lose weight you should eat fewer calories than this number. If you want to gain weight you need to eat more calories than this number.

Nutrition and Metabolism

Good nutrition plays a vital role in maintaining metabolism at optimum levels. The body needs a wide range of nutrients to function optimally and even a slight deficiency of one vitamin or mineral can slow down metabolism and cause chaos throughout the body.

Maintaining a fully functioning metabolism is therefore critical for the athlete or strength trainer. Adhering to the principles of the food pyramid is a great start in achieving the correct balance.

A Health Nutrition Guide on Metabolism and Weight

Being healthy is something that everyone should strive for. Sometimes it’s hard in this busy world to have time to eat healthy or workout, but it’s something that needs to be done in order for people to be in good general health. The goal for most people is to lose weight, but the problem is that a lot of people go about it the wrong way. Simply eating less is not the answer. Instead, people should focus on boosting their metabolism in order to achieve weight loss and good general health. This article will focus on some health nutrition tips for those wanting to lose weight the right way by boosting their metabolism.

The first health nutrition tip for boosting metabolism is to eat small meals. Yes, eating more meals throughout the day can boost a person’s metabolism, but they have to be smaller meals. Around four or five short meals throughout the day is recommended. Also, don’t forget about breakfast, because it’s a great way to jump start a person’s metabolism right away in the morning.

Another health nutrition tip for those who want to boost their metabolism is to consume more B vitamins. Vitamin B-12 is probably the most essential B vitamin for boosting one’s metabolism. It is very essential to keep one’s energy level high throughout the day. They can be found in a variety of foods, but they can also be bought in pill or powder form as well. Try to include them with one or two small meals throughout the day!

A third health nutrition tip for boosting metabolism is that starving isn’t the answer. Most people think that if they just don’t eat they will lose weight. Well, that’s somewhat true, but it’s something people should never do! Simply not eating will actually slow a metabolism down, because the body will try to conserve as much energy as possible since it isn’t getting what it should be. Also, people who starve themselves can face very serious health issues down the road, so it’s definitely not something anyone should consider! I hope this article has been beneficial to those looking to lose weight by boosting their metabolism. nutrition & metabolism

Nutrition for Hypothyroidism: Top Foods to Eat and Avoid

If you’ve been diagnosed with hypothyroidism, your thyroid gland is not producing enough thyroid hormones. The result is that your many of your body functions slow down, leading to feelings of lethargy, fatigue and depression, and symptoms like dry skin, weight gain, sensitivity to cold temperatures and memory problems.

Restoring your thyroid health is a complex matter, one best undertaken with the guidance of a knowledgeable health care practitioner who can address the myriad of factors that caused your thyroid to become unbalanced. This involves a variety of treatment approaches, but no treatment program is complete without attention to proper nutrition.

As with all parts of your body, your thyroid depends on vitamins, minerals and other nutrients from the foods you eat and uses those nutrients to function properly. So while not necessarily a cure or a quick-fix, the foods you eat can and do influence your thyroid health.

What Foods Should You Eat for Thyroid Health?

A diet based on a wide variety of fresh, whole foods, like healthy sources of protein and veggies, will best promote healing and optimal health — but you can further tailor your diet to for optimum thyroid health by also including:

1. Brazil Nuts

Just one ounce of Brazil nuts provides 780% of the recommended daily value for selenium,[1] a powerful antioxidant that not only fights cellular damage from free radicals but also is necessary for the formation of triiodothyronine (T3) thyroid hormone. Selenium also helps to regulate thyroid function.

Brazil nuts are a particularly concentrated source of selenium, but they are far from the only one. You can also find selenium in tuna, shrimp, beef and crimini mushrooms.

2. Sea Vegetables

Sea vegetables (seaweed) include popular varieties like nori, kelp, kombu, wakame, and dulse. In the United States seaweed is probably most known for its use in making sushi rolls, but it’s also used in soups and salads and is available in dried, snackable form.

What makes sea vegetables so nutritionally valuable is their wide range of minerals, picked up from the ocean water in which they grow. Among them is iodine, which your thyroid needs to produce both T3 and thyroxine (T4) thyroid hormones.

In the United States iodine deficiency is nota major cause of hypothyroidism, and in many cases treating the condition with supplemental iodine is a major health disaster — but including sea vegetables in your diet is a safe and natural way to be sure you have plenty of iodine for proper thyroid function.

Because seaweed can easily pick up pollutants from ocean waters (just as it absorbs minerals), be sure the sea vegetables you buy come from clean, non-polluted waters far from shipping ports and industry.

3. Fish and Fish Oil

Fish is a rich source of the omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which experts believe are essential for thyroid function, even helping cells to become more sensitive to thyroid hormone.[2] Omega-3 fats also have anti-inflammatory effects, which may be beneficial for autoimmune thyroid disease, which typically is associated with inflammation.

As with seaweed, because fish can accumulate toxins from their environment it’s important to choose wild-caught fish from unpolluted waters or, alternatively, purified fish oil supplements to get your omega-3 fats.

4. Red Meat and Oysters

Some people with hypothyroidism are at increased risk for iron deficiency, so consuming a variety of iron-rich foods, like beef, can be helpful. Other healthy sources of iron include clams, oysters, dark-meat turkey, lentils, Swiss chard and spinach.

Red meat and oysters are also excellent sources of zinc, which is essential for proper thyroid hormone metabolism.[3] If you’re deficient in zinc it could result in decreased thyroid hormone levels.

Are There Foods That Should be Avoided for Thyroid Health?

There is a wide-ranging category of foods known as goitrogens, which can interfere with your thyroid function. When eaten in excess, certain substances in goitrogenic foods can suppress normal thyroid function and promote formation of goiter (enlarged thyroid).

Not all goitrogens need to be avoided, however, the following two categories do:

1. Soy

Soy foods contain high levels of isoflavones, which are goitrogens. Evidence suggests that consuming large amounts of soy foods, including soy milk, tofu, soy burgers, soy dairy products, etc., may generate thyroid abnormalities, including goiter and autoimmune thyroiditis.[4]

Soy infant formula appears to be particularly dangerous to infants’ thyroid health and has been linked to autoimmune thyroid disease.[5]

2. Gluten

Gluten, found in grains like wheat, rye, barley and oats (and also in most processed foods), is also a potential goitrogen that may trigger Hashimoto’s disease, the leading cause of hypothyroidism in the United States.

In fact, a significant number of people with Hashimoto’s disease also have celiac disease, an autoimmune disease that causes damage to the small intestine, and poor nutrient absorption, anytime gluten-containing grains are consumed.[6] The disease, also known as gluten intolerance, has also been found to trigger the creation of thyroid antibodies that may be responsible for Hashimoto’s autoimmune response.

Another category of goitrogenic foods is the cruciferous family of vegetables, which includes broccoli, cauliflower, cabbage, Brussels sprouts and others. These veggies can act as goitrogens, especially when consumed raw and in large quantities, but they are loaded with so many healthy nutrients and phytochemicals that avoiding them is NOT recommended. The health benefits you can gain from eating cruciferous veggies will generally outweigh any thyroid risks, however if you’re concerned you can reduce their goitrogenic effect by steaming them before eating.

Again, the best “diet” for thyroid health is to eat a wide variety of fresh, whole foods, including plenty of healthy meats, eggs, fish and vegetables, and little to no processed or refined foods. By providing your body with the proper nourishment, you are giving all of your body’s systems the best chance to function optimally, and that includes the optimal functioning of your thyroid gland.

References

1. National Institutes of Health, Office of Dietary Supplements, Selenium
2. About.com “Fats That Heal: Fats That Kill” May 2002
3. Annals of Nutrition & Metabolism 2007;51:188-194
4. Environmental Health Perspectives 2002 Jun;110 Suppl 3:349-53.
5. Journal of the American College of Nutrition 1990 Apr;9(2):164-7.
6. European Journal of Endocrinology, Vol 146, Issue 4, 479-483

The Nutrition Solution

The Nutrition Solution, Harold J Kristal, D.D.S. and James M. Haig, N.C., 2002: North Atlantic Books, Berkeley, CA, 285 pages

The Nutrition Solution is probably the most important book in the field of metabolic typing. There are other biochemical typing books, one of which is Eat Right for your (blood) Type. The reason why The Nutrition Solution is the best metabolic typing book is because it combines four different metabolic types and provides both a strong theoretical basis and substantial empirical evidence for the four types. Most of the audience reading this review may never have heard of metabolic typing. Therefore there needs to be some background information presented before continuing with the critique of The Nutrition Solution.

Kristal’s book is influenced heavily by the other major work on metabolic typing —The Metabolic Typing Diet. The author of this book, William Wolcott, originally believed that there were two metabolic types, the fast and slow oxidizers. He was in turn influenced in this opinion by George Watson, PhD, who wrote about the different rates of food oxidation in the book Nutrition and Your Mind: the Psychochemical Response. It was much later that Kristal found out about the theory of Wolcott, who suggested that there were four metabolic types, not two. In Wolcott’s opinion, there were two main metabolizing systems, the oxidative and the autonomic. The oxidative system is the one that is described in all biochemistry books as the standard system of breaking down food for energy. It is well-defined and relatively uncontroversial. Oxygen combines with molecules made of carbon and hydrogen to release energy. A similar reaction occurs in a gasoline engine to release energy from the chemical octane. Some people oxidize foods faster than normal, they are called fast oxidizers. Some oxidize foods at a slower rate and are termed slow oxidizers.

The autonomic system is responsible for the neural-based regulation of metabolism via hormones and neurotransmitters. Although the study of the autonomic system is also a “conventional” science, which has been taught in the Bio-Medical field for decades, it is newer, and thus is somewhat less defined than the oxidative system. The two branches of the autonomic system are the sympathetic and the parasympathetic. The sympathetic branch is most often stimulatory (ex. increasing heart rate), while the parasympathetic branch is mostly inhibitory (ex. decreasing heart rate). Both the oxidative and autonomic systems interact with each other, giving feedback to each other in order to keep the body’s overall metabolism running smoothly. Every person has both the oxidative and autonomic systems, but they are not always in balance. Often one will dominate the other in certain instances, including digestion and assimilation of food. Francis Pottenger Sr. conducted many autonomic experiments on animals around the start of the 20th century, and concluded that individual mammals (including humans) most often have one of the autonomic branches dominating the other. For this theory he is generally recognized as the father of autonomic typing.

There is a second variable in the metabolic equation: blood pH. Normally, arterial blood pH ranges from 7.37 to 7.43, with an average of 7.40. The more acidic the blood is, the lower the pH; the more alkaline the blood is, the higher the pH. A completely neutral pH is 7.00, so all blood pH is slightly alkaline. However, if the blood pH falls below 7.40 it can be termed relatively acidic, even though technically it’s still slightly alkaline. Most foods, such as grains and meats, release acids when they are digested. Many vegetables are an exception to this—they are more alkaline. However, what happens during digestion and what happens to the pH of the blood can be two very different things. For reasons still not completely understood, some foods raise blood pH in some people, and some foods lower blood pH in others. The same food may raise blood pH in one person and lower it in another.

This is important, for two reasons. First, blood pH needs to be kept in a narrow range in order for various enzymes and other constituents of the bloodstream to function optimally. If the blood pH goes too high or too low, there can be serious problems with a person’s health, including seizures, coma, and even death. Second, a person’s blood pH may be within the clinical range of 7.37 to 7.43, but they may be close to one of those extremes, and eating the “wrong” foods may push them further away from the optimal pH of 7.40. The good news is that once a person knows and understands their metabolic type, they can plan a nutrition program to help balance their blood pH towards the optimal level.

The two metabolic types with higher blood pH are the slow oxidizers and parasympathetics. The two metabolic types with lower blood pH are the fast oxidizers and the sympathetics. The slow oxidizers and sympathetics tend to do better on complex carbohydrates, while the fast oxidizers and parasympathetics often do better with more fat and protein in their diets. Why would this be? As far as oxidation is concerned, the answer is relatively straightforward. Carbohydrates are used as fuel first, followed by fat, and then protein. Therefore, carbohydrates are the fastest to be used. If someone has a faster metabolism, they will burn up carbohydrates faster than they should. Blood sugar, energy, and emotional swings may be the result, as well as a swing in blood pH (lower). Protein and fat burning happens more slowly, and thus slows down the metabolism of the fast oxidizers. Slow oxidizers burn carbohydrates at a more normal pace, but too much fat and protein in the diet will slow down their metabolism too much. They may feel bloated and nauseated after eating a meal rich in protein and fat. Their blood pH may also swing the wrong way as well (higher).

As for parasympathetics and sympathetics, the established scientific picture is not clear for why they also have blood pH changes that are the opposite of the oxidative types. Kristal admits in the book that he does not know why this is, but the empirical evidence is clear that this is the case. Parasympathetics tend to have faster metabolisms, like the fast oxidizers, and thus do better with more fat and protein in their diet. Their alkaline blood pH is lowered by protein intake towards 7.40. Sympathetics are like the slow oxidizers in that they have slower metabolisms. They do better on carbohydrates, which raises their relatively acidic blood pH towards the normal 7.40. Some people are internally balanced, with a blood pH at or very near 7.40, and their pH may not be affected much, if at all, by eating different foods. Kristal’s colleague Wolcott terms these people mixed types. Kristal’s method of changing blood pH is a glucose-potassium challenge to patients (according to him, potassium stimulates the autonomics).

In reality, most people are never tested for arterial blood pH, since it is not a routine test, and has the potential to cause infection. The blood is taken deep inside the body from an artery, not from a vein close to the outer skin as with most blood tests. Much of the work that was done on blood pH and food happened several decades ago, and the results are used as a model to theoretically predict what metabolic type one is. In other words, a metabolic typist can take the symptoms the client has and works backward to determine what their physical state in theory should be internally. A health-care provider can also take the venous blood and determine its pH. The pH of venous blood is slightly lower than arterial blood, between 7.32 and 7.38—so the optimal venous blood pH would be 7.35 instead of 7.40. When performed carefully, venous blood pH is normally as accurate as arterial blood pH.

One thing that’s questionable in the book is when Kristal repeatedly states the optimal venous blood pH as 7.46. He certainly knows that 7.46 is a high value, whether it’s via conventional medical definition or the holistic opinion. A blood pH of 7.46 is high even for arterial blood, but it is especially high, possibly even dangerously high for venous blood. What he may be actually saying is that the optimal blood pH is 7.46 at room temperature (25oC, or 77oF), when the blood samples are taken from a warm body and then tested in the laboratory. pH only changes +/- 0.0144 for every degree of centigrade (C) change, but remember that even such a small change can have large consequences. The human body is normally at 37oC (99oF), which is 12oC more than room temperature. pH falls with a rise in temperature, and vice-versa. So, 12 x 0.0144 = 0.173 rise in pH units, since the temperature has fallen. As noted previously, the average venous blood pH is 7.35, so 7.35 + 0.173 = pH of 7.52 at room temperature. It may have been that Kristal’s samples were tested somewhere between room temperature and body temperature, say 30oC (86oF). This would correspond to an average venous blood pH of 7.45 (7.35 + 0.101), which correlates fairly well to his “optimal” pH of 7.46. Whatever the case, he should have mentioned in the book what temperature the participants’ blood samples were tested at. A pH of 7.46 is not healthy at body temperature; it is very important that readers know and understand this.

There are many case histories, as is usual for a health-related book that describes more alternative methods of treatment. The self-typing questionnaire consists of 30 questions. The different diets for the carbohydrate (group I) and protein/fat (group II) metabolisms are very detailed. However, there are not really any references for why most foods belong in which group. Obviously, carbohydrates belong in group I and most proteins/fats belong in group II, but there are many fruits and vegetables that are placed in either group. Even more complicated is that some foods from the same family of vegetables (for example, broccoli and cauliflower) are recommended for different groups, although the foods themselves are highly related to each other. It would have been good for Kristal to reference all of this information, even if it took a second book to accomplish this. The reviewer does admit that he developed an aversion to broccoli with no aversion to cauliflower before reading that cauliflower is acceptable for his group II diet (broccoli is not). This is what is called anecdotal information (without statistical evidence), and anecdotal information is what holistic concepts rely heavily on, for better or worse.

The diet menus, as are very common in books like this, are pretty good, because they are all shown on two pages. This makes it easy for the reader to mix and match different foods on the menu without having to flip through dozens of pages to find a good meal combination for themselves. Not everyone is going to like every food combination, and Kristal does a decent job of not patronizing the reader by going into detail in cooking/ingredients for every meal. He gives a satisfactory overview of nutritional theories for juices, food combinations, soups, etc. Kristal recommends over 25% protein for the group II (protein/fat) types, which may be hard on the kidneys of certain people. If you do follow his advice, be sure to drink plenty of quality (spring) water, and notify your physician about the amount of protein you intend to eat. Kristal also briefly explains the reactions to different foods based on an individual’s blood type. This is probably as much information on blood type that anyone needs.

Metabolism and Your Fitness

Metabolism is a complex subject and without a scientific background, few people understand it fully.

But as an athlete or a strength trainer or even just someone keen on fitness, it is good to have some understanding of metabolism so that you can know the importance of good nutrition when it comes to fitness.

So What Is Metabolism?

It is the term used to describe the biochemical processes that occur within the body. To make it simple: these processes can be grouped under two main headings: anabolism and catabolism.

Anabolism is the formation of complex molecules from smaller units to create new materials such as proteins, enzymes, cells and tissues. In other words it provides the body’s growth, maintenance and repair functions.

Catabolism is the opposite – it breaks down complex molecules to release energy to fuel anabolism and to make smaller molecules.

Where Does The Energy Come From?

Energy is present in every cell of the body due to the catabolism of carbohydrates, proteins and fats.
When a chemical bond is broken within the substance adenosine triphosphate (ATP) energy is released.

ATP is like a fully charged battery which provides instant energy. But only a tiny amount of ATP can be stored by the muscles for immediate use and when you start exercising the body has to begin to produce more ATP by mobilizing its reserves of glycogen.

Some glycogen is stored in the muscles and in the liver, and can provide sufficient energy for most activities. But when exercise is prolonged, glycogen can run out and additional fuel is needed.

Fat stores can provide this fuel, but only if there is enough oxygen present to metabolize it.

In addition, proteins can be used as energy for exercise but this involves the breakdown of the muscle tissue into amino acids. The body only resorts to this when supplies of glycogen are limited.

A diet that is low in carbohydrate means that the amount of stored glycogen is limited. This means that protein is more likely to be mobilized to create additional energy and this leads to the loss of muscle.

Basal Metabolic Rate and Resting Metabolic Rate

Basal Metabolic Rate (or BMR) is the term used for the amount of energy used by the body for its vital functions while at rest. It is usually expressed as the number of calories needed daily.

Resting Metabolic Rate (or RMR) is similar in many ways to BMR but is measured under less stringent conditions.

BMR and RMR are both influenced by sex, age, height and even climatic conditions.

Nutrition and Metabolism

Good nutrition is vital to maintain the metabolism at optimum levels. The body needs a wide range of nutrients to function well and even a small deficiency of a mineral or vitamin can cause chaos.

To reach peak fitness levels, a fully functioning metabolism is therefore critical for the athlete or strength trainer and this calls for a carefully constructed nutritional plan.

The principles of the food pyramid provide a great start in finding the correct balance.

However, achieving a perfectly balanced nutrition plan is a challenge and can be time consuming and difficult to do without expert assistance.

So, if you are serious about fitness, it is well worth considering retaining the services of a personal nutritionist or subscribing to a scientifically developed service such as plan:one to make certain that your nutrition is tailored to your personal requirements.

Learn About Foods That Kick Start Metabolism

There really is something to nutrition metabolism. While there are many ways that you can work on boosting the metabolism in your body, nutrition can have a large part to do with it.

What is metabolism? It is basically the rate that your body is burning off calories. If your metabolism is slow, losing weight can be a lot tougher. However, there are some foods that can help you start increasing your metabolism.

When it comes to nutrition metabolism, negative calorie foods are essential to your diet. What are these types of foods? Basically they are foods that require more calories to digest them than they actually contain. Some of the best foods out there that are low calorie and that require a lot of energy in order to be digested include celery, broccoli, zucchini, lettuce, and cauliflower.

Protein is great if you want to give your metabolism as kick start as well. Foods that are rich in protein help to raise your metabolism quickly and increase the rate at which your body burns off calories. Protein rich foods include lean meats, low fat dairy, fish, and dark green veggies.

Foods that have calcium in them have been found to increase the metabolism as well. Studies have shown that calcium is actually a metabolic trigger and those who consume more calcium on a regular basis lose more weight in most cases. While you don’t want to overdo the milk products, eating low fat milk products and other foods that contain calcium can help you increase metabolism and reach your weight loss goals.

Most people really don’t realize that nutrition metabolism really works. Changing your eating habits and eating foods that will increase metabolism is a great life choice that will help you eat healthy and it will ultimately help you to keep your weight at a healthy level as well. Start adding these foods to your diet and you’ll be sure to see results.

Metabolic Typing

We are all familiar with the never ending controversy of foods being good one minute then bad the next. we see every day different people contradict each other with nutritional advice and research. The question is why is there no consensus?

The reason is that no one allows for the fact we are each unique and handle food very differently. The one theory that has accounted for this and developed over the last 50 years is metabolic typing.

Metabolic typing

Metabolic typing is the science of personalized nutrition. It is a highly accurate system of determining the foods your body needs. Discovering your metabolic type is the single biggest health measure you can take. Metabolic typing answers the foundational questions of nutrition by telling you:

o What to eat
o How much to eat
o What foods to specifically avoid
o All other aspects of nutrition including supplements, food quality etc

To make these recommendations the science of metabolic typing has been rapidly developing from the pioneering work of many scientists throughout the last fifty years. Metabolic typing recognizes that there are ten fundamental control systems within the human body. Each of these systems determines the way the chemical reactions occur within the body. To achieve and maintain true health the control systems must be brought into balance. Failure to do this leads to faulty metabolism within the cells which is the cause of all poor health complaints.

Addressing more of the ten fundamental control systems will lead to higher and higher levels of true health. This is especially important for people who are suffering with serious health problems at the moment.

What to eat?

It is the influence of the main two control systems that determines which foods your body needs. All my clients undergo a metabolic typing test which reveals where their body lies upon these two systems. This directs us to the nutrition plan that will give you the exact nutrients you require. The results of the test means one person can be eating the opposite foods to the next person. So for you red meat may be a caution food while for the next person it may greatly help them. The same can be applied to fruits, grains and every other food including different vegetables.

How much to eat?

We all have a unique and specific amount of food to eat that allow the body to effectively utilize energy. When you eat the right foods in the right ratios of protein, carbohydrates and fat you will experience a sense of high energy and mental focus while avoiding food cravings, energy drops or loss of concentration. To discover the right amounts I coach my clients to tune into their bodies and find the answer out for themselves.

What should I avoid eating?

It is essential we ensure any food intolerances are removed from your diet until the body can handle such sources again. Food intolerances are very common and undermine all efforts to be healthy.

The metabolic typing test also looks at the pattern of how you store fat on your body. I am sure you have noticed how some people have fat all over, on their hands, face etc while other just on their stomach. There are other characteristic patterns and these are signs of differences within the glands inside the body, e.g. thyroid, adrenal etc. This then relates to certain foods that if eaten in excess over a prolonged period can exhaust your glands causing fat storage and poor health.

Finally, metabolic typing allows you to use the influences of your blood type to avoid certain foods that can cause problems for each type. Please note that metabolic typing is far in advance of the well known eat right for your blood type book.

Other issues

The research has also covered the effect of all the other issues surrounding nutrition and lifestyle upon the 10 systems within the body, thus allowing us to give even further recommendations to safeguard your health

Metabolic typing is the most advanced nutrition system in the world as it is the only one that effectively and accurately classifies the differences seen between people to answer what, how much and what not to eat. It is the most important and biggest health measure you can take. I am a metabolic typing advisor and specialist. To learn more visit my website and sign up for my metabolic typing, health and fitness newsletter.

How to Counter Metabolic Enzyme Deficiency

With all the talk about digestive enzymes, one might neglect to the importance of metabolic enzymes. Again, in the human body they are divided into three major categories: metabolic, digestive, and food. And as you may recall, enzymes are assigned with specific tasks. Therefore, whatever the tasks of the various metabolic ones are, these cannot be undertaken by digestive ones.

Metabolic enzymes are what make everything function. Examples of these are brain enzyme and liver ones. They are responsible for synthesizing all chemical reactions that occur in within the body, whereas digestive are responsible for the break down and absorption of food that are fuels the body.

Unlike digestive , metabolic enzymes cannot be supplemented. Metabolic enzymes need to be produced by the body itself, whereas digestive can be introduced into the body all day long through eating food and taking digestive enzyme supplements.

And just as digestive enzymes are crucial for nutrition, metabolic enzymes are crucial in maintaining the natural and normal functioning of all the organs and glands in the body. Deficiency of these enzymes is a likely cause of genetic problems. This is because the lack of brain enzymes weakens the overall functioning capacity of the body. And some will assume that by taking supplemental digestive the condition may be helped. And although this theory can help, it must be understood, however, that they do not assume the tasks performed by metabolic or brain enzymes.

Again, enzymes are very specific in their tasks and the effects they produce. And while we cannot supplement our body with metabolic enzymes, we can however, provide the raw materials and energy necessary for the production of enzymes. By eating nutritious foods and taking supplemental digestive enzymes, we are able to efficiently supply our body with the amino acids and the enzyme co-factors needed to produce enzymes.

Enzymes are basically composed of amino acids. The co-factors are responsible for synthesizing the amino acids into the essential enzymes. Co-factors are usually minerals such as magnesium and zinc. These essential ingredients or components can be derived from food. But since our body may need more than what our diet can provide, we can take supplements that contain good amounts of amino acids and minerals.

Taking supplemental enzymes also lessens the body’s need to produce the said enzyme, and thus optimizing the production of metabolic enzymes. In addition, there have been no known side effects in taking enzyme supplements. So you see, there are a lot of benefits that can be reaped from taking supplemental digestive enzymes.