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Declining Metabolism With Age?


Posted on April 30th, 2009 by Matt Schoeneberger

Myth: I am older so my metabolism has slowed down and it is harder to lose weight or maintain a desired weight

Fact: A fall in the metabolic rate through aging does occur when studied in large populations.  Reasons for this are not perfectly clear with some research suggesting that a loss of organ tissue and decreased brain glucose utilization are to blame.  In any case, regardless of the reason for the decline, it is estimated that the loss in metabolic rate is equal about 1-2% per decade, or a decline of 100 calories/day from age 20 to 70. (Roberts)  This small decline is negligible and is no excuse for a rapidly expanding waistline.

Roberts SB, Rosenberg I. Nutrition and aging: Changes in the regulation of energy metabolism with aging. Physiol Rev. 2006;86(2):651-667.

Comment: Too many people try to blame their poor health or their unappealing body composition on an outside source instead of taking responsibility and making changes to their lifestyle.  Don’t make this mistake.  It may be hard to swallow, but 9 times out of 10 your weight gain is your fault.  You may not have done it purposely and you may not have realized you were responsible, but now you do.  If you’re concerned, start making changes.  If you don’t know where to start…. ask.

***This myth and others like it will be discussed in S.P.E.E.D.

Meal Frequency – Boosting Your Metabolism: busted as promised


Posted on April 22nd, 2009 by Matt Schoeneberger

A few weeks back we sent out a challenge to our blog readers and newsletter subscribers to send us more traffic.  They’ve answered the call, partially.  Our blog traffic has gone up considerably, so we’d like to bust one of the myths we promised.  This is really like getting a sneak peak at one of the most interesting sections of S.P.E.E.D.

Myth: I have to eat many small meals throughout the day to “boost my metabolism”.

Fact: Meal frequency has been shown to increase weight loss in some studies, due mostly to curbing hunger and helping the subjects adhere to the diet and not due to an increase in metabolic rate. (Smeet) However, research shows that when eating diets essentially identical in calories either through three or one meal(s)/day, the 1 meal per day group showed positive changes in body composition compared to the 3 meals/day group. (Stote) Metabolic rate has been shown to be no different between feeding patterns of 7 and 2 meals/day. (Verboeket-Van De Venne) Intermittent fasting (reduced meal frequency) with caloric restriction has been shown to have positive effects on life span and brain chemistry. (Mattson) So, there is no need to eat 6+ meals/day and it might just be more health promoting to eat less frequently, like 2-4 meals/day.

Mattson, M. P. (2005). Energy intake, meal frequency, and health: A neurobiological perspective. Annual Review of Nutrition, 25, 237-260.

Smeets, A. J., & Westerterp-Plantenga, M. (2008). Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency. British Journal of Nutrition, 99(6), 1316-1321.

Stote, K. S., Baer, D. J., Spears, K., Paul, D. R., Harris, G. K., Rumpler, W. V., et al. (2007). A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. American Journal of Clinical Nutrition, 85(4), 981-988.

Verboeket-van de Venne, W. P., Westerterp, K. R., & Kester, A. D. (1993). Effect of the pattern of food intake on human energy metabolism. The British Journal of Nutrition, 70(1), 103-115.

Healthy Pancake Recipe


Posted on April 20th, 2009 by Matt Schoeneberger

Our trainer Wendy submitted this recipe.

1/2 cup pecans
1/8 cup almonds – sliced
1/8 cup ground flax seeds
8 egg whites
1 tbls vanilla
2 tbls agave
2 scoops whey protein
1/8 cup cinnamon

Blend all in blender for about 3 minutes. Pour onto griddle (med. high heat). Blend between each batch.

I had these a few weeks back when Wendy brought some in and they were amazing. If I try making them, I’d use whole eggs and cut the number in half, maybe.

Chime in and let us know what they’re like!

Twitter


Posted on April 17th, 2009 by Matt Schoeneberger

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http://twitter.com/LEAN_Wellness

Mexican Shrimp Recipe


Posted on April 13th, 2009 by Matt Schoeneberger

A recipe sent in by a L.E.A.N. client, as submitted to us:

Mexican Shrimp

Boil about a 1 or 2 lbs of fresh Black Tiger Shrimp (best from Costco), just until they turn pink, drain and add to bowl of ingredients below.

In separate bowl add:

Fresh garlic 5-10 cloves through press
Cilantro, ½ to 1 bundle (depending on how much you like)
Juice of 5 to 7 limes (depending on how juicy they are)
Sea salt and course black pepper to taste
Onion powder to taste
Chili infused Olive Oil for spice
Diced Avocado
Peeled, diced cucumber
***radishes would be good to add also

Mix together and serve, enjoy!!

Boost Your Metabolism?


Posted on April 12th, 2009 by Matt Schoeneberger

We made a deal with our newsletter subscribers that if they sent more traffic our way, we’d give-up a sneak preview to our ‘Myths’ section of the upcoming book. We’ve almost reached our goal, so we need just a few more readers. For those of you who don’t know, we’ll be busting two myths:

Myth: I have to eat many small meals throughout the day to “boost my metabolism”
Myth: I am older so my metabolism has slowed down and it is harder to lose weight or maintain a desired weight

Tell your friends, family, co-workers and anyone else you can think of to check out the S.P.E.E.D. Blog!

To sign-up for our newsletter, head to www.getleanstaylean.com and look for the newsletter sign-up form on the home page. You’ll even get our 12 Week Success Journal free!

What would you like to see?


Posted on April 1st, 2009 by Matt Schoeneberger

We’re going to open this one up for your comments. Tell us what you’d like to see on our blog and we’ll make it happen. What do you like, what do you not like? Leave a comment and let us know. Discuss with other visitors. The floor is yours!

Thanks,

Matt