Metabolism Musings

One of the many diet tips I overhear people giving out in the fitness and diet community is to eat five or six smaller meals per day. The reasoning? It speeds up your metabolism dude! Sounds about right. blog post over. Cheers.

Wait a minute. Not so fast. Lets look at some facts and use some rational thinking. Thermogenesis. What a weird word - sounds like it could be apart of star-trek or some other nerd sci-fi; what does it mean? Thermogenesis is the act of our bodies (or any mammals body) expelling heat - in our case we are talking about the amount of heat required for digestion. Supporters of the small frequent meal paradigm believe that eating many small meals spaced evenly throughout the day is far superior compared to eating a few meals a day. However if we look at some science and our new sci-fi friend thermogenesis we start to see that metabolism may not be as increased as once thought. If I divide my morning omelette into six equal parts, it will take the same amount of heat to break down the same amount of organic material in my big omelette versus my six mini pre-bird omelettes. There is no change in fuel, there is no increase in. thermogenesis.

Personally, eating every two to three hours left me raiding mom's fridge back in the day - 30 seconds post snack I would be heading to the fridge, pantry or half way through mom's intended, dinner party apple crisp. She was convinced I had tape worms stealing all my precious nutrients. Recent studies prove that snacking decreases satiety (fullness) compared to bigger balanced meals.

What is a snack anyway? 95 percent of the snacks people eat are usually processed, sugary, sweetened junk food. The snack industry didn't exist 20 years ago. Neither did flat screens you say - smarty pants. In the end, I rarely see top level athletes or fit human beings snacking on a 100 calorie bag of "crisps" or "smart crackers". All of these snacking companies are cashing in on the notion that everyone must eat every two to three hours or your metabolism will crash, blood sugars will drop to dangerous levels...I'm calling their bluff and raising the bet. Some days your body does need a snack; snacking is not bad but the way people snack is.

Most people snack on carbohydrates alone; this could lead to some undesirable effects. These carb snacks lead to an increase in insulin which promotes protein synthesis. Great I am going to build some muscles! Not so fast Arnold. Your body then looks for amino acids but your body doesn't have any because you only ate carbs so it goes after the amino acids being stored in your muscles. Include some protein and fat in your snacks in order to decrease muscle wasting (peanut butter or greek yogurt and celery, apples and cheese, nuts and fruit, fruit and jerky).

If you can take one thing away from my posts it is this: N=1. N is the number clinical and scientific studies use for population size. We sometimes get overboard when following diets or trends but we often forget to take into account what agrees with our self. If you are hungry eat, if not oh well. Your not limited to eating every few hours. In fact, more and more research is coming out on intermittent fasting and its benefits (look for a blog post soon).

Snacking is not taboo. Just make sure you get quality snacks to fuel your body. Snacking or smaller meals may be better for some people but not for others.

Cheers, Eat Well, Be Well

Mason

Blood Sugar Regulation, Carbohydrates and Insulin

In 2012 almost 2 million Canadians (7% of our population) reported having diabetes - undiagnosed numbers not included in this projection. We are all aware that diabetes is an epidemic sweeping across our nation. But do we know what diabetes is or why it occurs? I sometimes have a hard time figuring it out, even with a degree in human movement - this stuff can be tricky to grasp. Lets get a better understanding.

When we eat our bodies must digest food based on three macronutrients: fat, protein, and carbohydrates. However, our bodies don't view food as calories such as yourself and I. The body recognizes food as fuel instead. If you eat more fuel than your body needs, your body will have to store it somewhere. Eventually, carbohydrates are broken down into simple sugars via the body's digestive process. However, too many of these sugars can be toxic to your body. Your body is able to move sugar into your muscle and liver "glycogen stores" Think of these glycogen storage sites as a dishwasher and sugar molecules as your dishes. Glycogen is stored as sugar polymers until it is needed in times of activity and energy need.

Lets talk a bit about insulin. Insulin is a hormone that allows glucose to enter your cells. But when these glycogen storage sites can hold no more, the energy is then converted into fat. So now we have a full dishwasher full of dishes causing us to fill the sink with a ton of unsightly dirty dishes (fat storage). Today as a whole we eat to many bad carbohydrates. Overtime of cells become resistant to insulin; this in the science world is known as "down regulation" Time after time of over exposure to elevated glucose (sugar) our cells become even more insulin resistant. This excess insulin and sugar is toxic, inflammatory and very damaging (free radicals). Our muscles then become insulin resistant which halts effective muscle production and inhibits fat burning due to the decrease in fat burning enzymes (lipase).

In turn this turns into a constant roller coaster of ups and downs due to insulin being secreted and energy not being able to be stored and burned correctly. This makes you crave more carbohydrates even after just demolishing an astounding amount of food. This used to happen to me after eating cereal in the morning - I would be hungry half an hour later.

How to avoid all of this? Move more. Physical activity depletes muscle glycogen stores (empty the dishwasher so you can put more dishes in). Cut back on empty calorie carbohydrates. Whooooaa he's a low carb fanatic your thinking....No, far from it. Carbohydrates are good at the right time and from the right source. Different demographics will be able to tolerate more carbohydrates than others (blue collar workers, endurance athletes, ectomorphs).

Diets: One Size Doesn't Fit All - Individual Variation

We live in a part of the world where people are obsessive with staying fit, being healthy, and reversing aging. People are always looking for the next big supplement or super-food to deliver powerful results to body composition and athletic performance. With these aspirations for health and longevity there also comes an assortment of diets claiming to deliver the desired results. The low-carbohydrate, paleo, mediterranean, whole-foods, vegan, and vegetarianism diets are all popular in the contemporary nutrition scene. However, we must understand that no two bodies are the same; this unique principle known as individualization is often overlooked in the world of nutrition. Lets take a closer look at this underdog.

In the enlightenment to the fact that every human body responds differently to the biochemical effects of dietary intake, it is reckless and harmful to infer that everyone should be eating the same food. Worldwide examples of this can be seen in those of European descent and their ability to produce the enzyme known as lactase.  Lactase production is higher of those European cultures compared to other cultures who relied more on hunting gathering opposed to adopting dairy for consumption. Chinese, Papa New Guinea, Pacific Islands, and Japanese populations becoming carbohydrate adapted due to their continual consumption of a carbohydrate rich diet is another fine example of the power of food, time, and genetics.

There are various differences in genes, metabolic processes, and food intolerances, which result in advantages and disadvantages of particular food sources for an individual. AMY1, ApoE4, iron storage, vitamin A synthesis, lactose and gluten are all fine examples of this.

AMY1 is the first amylase enzyme responsible for the digestion of starch in the mouth. Individuals who have inferior expression levels of the AMY1 don’t digest starch well. Therefore, a high carbohydrate diet with limited activity may not be beneficial for those with low expression of AMY1.

The vitamin A you get from plants is known as carotenoids. The ability to convert these carotenoids into actual vitamin A varies from person to person. So some of you may not do well on a vegan diet and could seriously benefit from animal sources of vitamin A that don’t need to be converted. Vitamin A is necessary for bone growth, reproduction, hormone regulation and synthesis, immune function and vision.

Your ability to store iron will determine if you are well off on a high meat and protein diet, common in paleo, and ketogenic style diets. Some people store iron well and will be burdened by the toxic effects of iron accumulation while others don’t store iron well and could benefit from a high iron diet. In relation to high fat and protein diets, ApoE4 is a gene in which affects one’s ability to transport cholesterol properly and store fat. Again, a high fat diet of those with high expression of this gene may be counter-productive to the diet’s merited benefits.

Digestive systems also vary in their ability to process gluten and lactose; these food intolerances affect millions of people and seem to be increasing at significant rates. So how do I determine whether or not I possess these genes, metabolic processes, or food intolerances you are asking yourself right now. In a nutshell, genetic testing is to expensive and not mainstream yet, but perhaps in a few years these tests may be available to the public. Food intolerance tests however can be done in today’s health care system via a Naturopathic Doctor. It is noted that vitamin A and iron levels can be assessed with a blood report.

Last but not least you could listen to your body. Wait, isn’t science always right and subjective thoughts about my diet are worthless? In my opinion, your body is always right and it has an instinctive knowledge on what it needs or doesn’t need for this matter, in order to thrive. I hate seeing people confined and trapped in diets based on societal pressures or fads.

I myself follow a whole food paleoish type of diet. I eat this way simply because it agrees with my body. By using food journals and experimenting with elimination diets you can see what foods agree with you. I eat the way I eat in order to perform to the best of my capabilities in the domains of cognitive, social, and physical aspects of life.

I would like to see diets die off soon. Lifestyle changes are the ultimate catalysts to wellness. We should try to eliminate processed food, refined sugar, and food additives. Striving for fresh vegetables, fruits and healthy sources of protein is a good base along with drinking lots of water. Be sure to get lots of good sleep, attain healthy social relationships, and practice meditation. Indulge here and there but don’t be a slave to your body, a wise man once told me.

I would like to thank Denise Minger, the author of  “Death by Food Pyramid”, for the ideas and the inspiration.

That’s it for this week,

Eat for yourself, no one else.

Cheers,

Mason, Eat Well, Be Well

Eating The Whole Animal

We are omnivores; we enjoy both plant and animal sources of food as humans.  When consuming animals we usually eat the muscle meat. We often forget about all the other organs such as the liver, heart, kidney, brain, and the bones. These organs have different structures and functions in the body, which in turn creates nutritional differences. Today’s post will be dedicated to the benefits of organ meats, specifically beef liver, plus Ill share an excellent Bacon Liver Burger recipe.

Liver is a great source of protein, vitamins A, B6, B12, C, folate, copper, and iron. Vitamin A content is extremely high in liver; liver shouldn’t be eaten everyday as a 100 gram serving provides you with 53 400 IU of Vitamin A (10 000 IU is the daily recommended dietary reference intake for adults). Vitamin A is fat-soluble vitamin used in the body for new cell generation, increased vision in dim light, development of healthy hair and skin.

Lately, I have been reading lots about the evolution of food and primal eating; traditionally, liver was considered a delicacy or a treat. It makes sense as there is only so much liver meat per animal, therefore hunter gatherers would cherish this organ (for good reason). Below I have provided a table comparing the nutrients of 100 grams of blueberries, kale, beef, and beef liver. All data values were taken from Chris Kresser's Site. 

Wait…isn’t the liver a detoxification organ? Yes and no. The liver does breakdown and neutralize toxins, drugs and chemicals but does not store them after this process. According to The Weston A. Price Foundation, the liver breaks down these toxins but stores them in either fatty tissues or the nervous system. One study examined lead and mercury levels in the kidneys and livers of Canadian cows, pigs, and chickens; all levels were in the acceptable tolerable range for these heavy metals.

It is still wise to be wary of the source of your beef liver. Liver from grass-fed or pasture raised cows will be healthier than conventionally fed cows. If you are going to eat conventionally fed beef liver I would suggest calf liver. Remember that any animal consuming toxic contaminants or living in polluted areas will store toxins in not only the liver but also in every organ, including the muscle.

Liver isn't the best tasting; liver has an acquired taste. Soaking liver in milk or vinegar before cooking will help with the disagreeable taste. But in my opinion everything tastes good in burger form or with bacon, so below I shared my favourite Bacon Liver Burger recipe.

Bacon Liver Burgers

Ingredients:

2 lbs grass-fed ground beef

½ pound grass-fed liver

1/4 pound of bacon

2 large eggs (free range if possible)

1 teaspoon salt

1 teaspoon pepper

1 table spoon Turmeric (anti-inflammatory properties) - optional

2 table spoons of almond flour (regular flour optional)

1 table spoon of red palm oil (or olive oil)

½ cup chopped green onions

1- Slice liver up into tiny cubes or pieces. Be sure to remove any connective tissue or veins (your butcher will also be happy to do this for you).

2- Mix all ingredients together. Put in fridge for 10 minutes.

3- Form into burger sizes and shapes of your desire/hunger. Grill them on the BBQ or broil them on low in your oven. 

Throw these bad boys on a bun, or on a kale salad with some bacon, avocados, and tomatoes.  Liver is nature's multivitamin; female readers especially should experiment with eating liver once a week as it is high in iron and folic acid. Many females are anemic and need to increase iron intake; higher daily folic acid intake is recommended in pregnant women. We are depriving ourselves of many necessary nutrients if we don’t consume the whole animal, specifically organ meats. The liver is a storage zone for many nutrients in the body, I want those nutrients and so should you. 

Yours in Health,

Mason 

The Bucket List

Since January is closely coming to an end I figured a post on goal setting, new year’s resolutions, and new beginnings would be a great topic to not only end off the month but to transition my thoughts and writing into the blogging world.

Every year we set goals in all corners of life; whether it be to lose some weight, travel, apply for a new job or just become better people; new years resolutions are always made but are they always kept? Over the past few years from transitioning to post secondary education and living independently I have had great experience in setting goals and achieving most of them. In short, accountability and support are the two true components needed for you to kick-start the New Year off with some achievable goals.

C’est La Vie

Goals are meant to be achieved, however, certain things get in the way from time to time as all rational people realize this, that’s just the way it is. That’s life. We must learn to move past the resentment we sometimes hold against ourselves from slipping up time to time. If we take a few steps backwards lets remember to learn from this mistake and move forward, not dwell on the unchangeable past.

This morning I had planned to wake up at 7:30 in order to do an assignment and fit a quick workout in before I headed off to school. But I decided to hit snooze at least four times before I staggered out of bed around 8:45. I missed the chance to workout, was in a rush to get to class, and did a shady job on an assignment due. Okay, we get it, we need to get up earlier is what your all thinking. Not at all.

You see I couldn’t keep my goal of waking up at 7:30 in which I had planned the night before which spiraled into a domino effect of missing my workout, possibly decreasing my GPA and starting the day off with some bad vibes, all because I wasn’t accountable to myself.

Small changes can lead to big outcomes. The ladder sentence translates across many different components in life. When setting goals we must realize that small changes and promises we break to ourselves can lead to additional failures in different areas of life. Goal setting is pointless without execution, accountability and passion to meet and exceed those goals. How can we expect to set immense goals like obtaining that new job promotion, toned abs or a new truck if we can’t focus on the small and simple tasks which indirectly relate to the way we go about achieving these superior goals.

Below are some tips to help you become not only more accountable to yourself but to your friends, family, coach, boss, or your workout partner.

Accountability

Accountability is simple yet complex. Accountability refers to taking responsibility for your decisions. It involves a plan to keep you on track. I always like putting my plans in writing instead of just having them floating around in my brain (not accomplishing much up there). Create a paper document of your goals and a plan on how you’re going to achieve them. Hang it somewhere where you will see it a few times a day such as: your room, bathroom, living room or inside the front door. Personally I have all my paper trail of goals above my desk. It is important to review your progress and set new goals when deemed necessary.

Take Action

There should not be a day that goes by when you are not doing or thinking about something that will bring you closer to achieving your goals. Small or big goals it doesn’t matter, staying on track will keep you in line with success.

Bring Others Into Your Journey

By setting goals not only are you holding yourself accountable but also you hold others accountable. Share your goals with friends, loved ones or your favourite Tim Horton’s employee. This will give you positive support when you may need it the most while trying to achieve your goals. With another human on board, they will also take time and effort in order to see how you are progressing -  don’t let them down.

You can also express your goals publically through social media, large family gatherings, or public Internet forums. Although it may seem weird to express goals and aspirations to complete strangers, you may be surprised when you open up to someone and hear of similar or interesting goals.

Personally, I have a friend from another province in which I share goals and plans with. We work hard in order to fulfill our own goals but to be there for our supporters as they are there for us. To be supportive of others goal achievements can be as simple as a few conversations a week or a text here and there. Although there is no monetary reward for your friend who cuts that stubborn smoking habit, the human feelings and emotions gained are invaluable from your support.

Bucket Lists

Make bucket lists to help achieve goals (and to think about the endless possibilities in the world). I suggest having a short-term yearly bucket list and a long-term life accomplishment bucket list. Both serve different yet important purposes in goal setting. Short-term bucket lists are good for smaller goals as genuine bucket lists are good for your longer-term goals and your wildest dreams; the sky is the limit. What are you waiting for; make a paper copy of your bucket lists now!

As you judge my bucket lists, please realize I am a travel and concert nut and have never been skiing (so sad).

Memento Mori

The above means “remember that you will die” and the below paragraph may scare the hell out of you. I found an amazing tool to help us all with our goal setting and outlook on life in general. The “Memento Mori” is a tool I discovered through a fellow blog and fitness program known as “Scrawny to Brawny”. Basically it is a piece of paper divided into many blocks, specifically 80 tall by 52 wide.

You put your date of birth in the top left corner; then add 80 years to your date of birth and put that date in the bottom right corner. How to use: fill in one box per week. I posted my Memento Mori below.

As you see my age of 22 almost fills 1/3 of a lifetime. When you see your age not as a number but as a direct visual representation for the first time it can be frightening and enlightening. Use this tool to help you set more breathtaking goals and to live a more exhilarating life. Get your Memento Mori here - click here

Use these tips to improve your goal setting and live life one block at a time.

What to do next?

1)   Set new goals

2)   Become accountable (through a friend, family or publically)

3)   Make bucket lists

4)   Print and start a Memento Mori

Until next time,

Cheers

Mason