Metabolic Enhancers
Despite existing for quite some time, the following metabolic enhancers have been long overlooked for the following reasons. First, we’ve been moving too fast to notice them and second, we’ve believed that a metabolic enhancer must be exclusively a food, a pill or a type of workout.
These metabolic enhancers are of a different category. They are; relaxation, quality, awareness and rhythm.
Relaxation
Would you describe yourself as a fast eater, a moderate eater, or a slow eater? If you answered “slow”, congratulations. If not, this is your first task: transform yourself into a slow eater. Any time you eat with others, secretly hold a contest. You win if you finish the meal last. This is your opportunity to elevate your body to the optimal state of digestion, assimilation, and calorie burning. Rather than focus on what to eat, it’s time to get clear about how to eat.
Take a moment to consider your own stress-free or stressful eating styles by answering the following questions:
- Do you tend to eat more when feeling anxious or upset? Or do you eat less at those times? Might you do one or the other depending on the situation?
- What kinds of circumstances prompt you to eat this way: particular times of the day? Certain settings? Specific days of the week? Is anxious eating work-related for you?
- Approximately how often do you eat under stress? Can you express this in a percentage of your total eating time?
- Do you tend to eat certain foods when feeling stressed out? List as many of those foods as you can. Which ones do you eat the most?
- Do you feel full after stressful eating or do you feel hungry? Are there any common physical symptoms you’ve noticed during or after such times?
- How much time do you take during stressful eating episodes? Do you taste your food? Do you chew it much or do you shovel it down?
Next, think of the meals when you’re relaxed, enjoying yourself and your food, perhaps in good company, when you’re satisfied with what you have and fulfilled once your meal is complete. How often does this occur for you?
Exercise: Breathe while you eat
Breathing during meals is a great way to help you become a slow, relaxed eater. If you’re eating while distracted by work tasks or involved in tense conversations or if you’re a habitually fast eater, your breathing will be shallower. By reminding yourself to breathe more deeply during meals, you’ll naturally slow down, become more present, and metabolise with greater power.
To increase your breath intake during eating, at least three times during any meal ask yourself “How is my breathing?” Then consciously deepen your breath with as little effort as possible. Focus on deep breathing to a level that’s new for you yet still feels natural and comfortable.
Quality
No matter what food you eat, choose the highest quality version of that food and limit the anti-nutrients which are:
- Poor quality fats – hydrogenated oils, margarine, fried foods, crisps, biscuits etc.
- Poor quality sugar – syrups, white sugar, artificial sweeteners, soft drinks etc.
- Poor quality white flour – mass produced bread, pastas, biscuits, cakes, cereals etc.
- Poor quality dairy – non-organic, hormone containing cheese, milk, yoghurt etc.
- Poor quality meats – all fast food meat and any meat that isn’t free range etc.
So your second task is this: Whenever and whatever you eat make quality food choices. Think of this as a new beginning in how you value the nourishment of your body. Say goodbye to the foods that fail to reflect the quality, taste, and vitality you deserve and welcome the ones that do. This doesn’t mean that you can never eat a packet of crisps or a chocolate bar again. It simply means that the overall direction of your diet is quality. If you do choose to eat a packet of crisps, go for the hand cooked, quality oil version and savour them with total awareness as you eat.
Awareness
Your third task is to be present with food and to access the enteric nervous system – the brain in your belly or your gut feeling. This will help you to determine which foods to eat and in what amounts.
Exercise: Be awake at the plate
At each meal and every snack, choose to be present. Notice your food. See it, touch it, and taste it with presence. Stay awake to your surroundings. Absorb all the nutrients of your meal – the colours and textures, the people with whom you’re eating and your conversations. If you find yourself thinking about the past or plotting the future, let it go. Notice the times you go on automatic pilot while eating. In these moments, simply remind yourself to wake up.
Rhythm
Learn to use the key principles of rhythmic nutrition to your greatest advantage and the benefits for your mind and body will be immediate. Your fourth task is to incorporate these key rhythmic strategies into your life: eating regularly, balancing your macro-nutrients at meals and snacks and to plan the time and size of your meals.
Exercise: Eat regularly
Make eating a predictable part of your daily flow. This is the key to unlocking the metabolic power of rhythm and be sure to never skip meals. Each evening plan your meals and your meal times for the next day. Look at your schedule and see what adjustments you need to make to create time for three solid eating experiences each day. Do you need to wake up a little earlier to have a sit-down breakfast? What needs to happen at home or work so you can have a relaxed lunch?
Exercise: Balance macro-nutrients at meals
For each breakfast ask yourself; “where is the lean protein and/ or essential fat?” Let these two macronutrients be at the centre of your first meal of the day. Make sure you include one or two of these choices in your breakfast:
- organic nut butter
- whole free-range eggs
- organic milk
- organic natural yoghurt
- unsweetened almond milk
- nuts or seeds
- coconut or olive oil
- avocado
- fish or smoked fish
Include a slice of quality bread and some fresh fruit. If you want cereal use organic natural muesli or porridge but have it with some nuts or seeds or with nut butter, milk or yoghurt. Breakfast is not your time to count calories. Your body will preferentially burn whatever you eat in the morning. That’s a metabolic law. In this plan you don’t need to eliminate carbohydrates. We’re just making them a side dish, not the main course. As far as portions go, eat an amount that leaves you satisfied but not tired and full. Trust your choices.
For lunch, the same basic principles apply. Once again ask yourself: Where’s the lean protein and/ or essential fat? Have one of the following at the centre of your lunch: any fish (fresh or smoked, canned as a third choice), tofu, beans, lentils, organic eggs, free-range chicken, turkey or lean meat. Have any of these with a salad and a good quality olive oil if you need it. Use whole grains or sweet potatoes on some days. Make them a side dish. As with breakfast, lunch is not your time to calorie count. Just find your natural appetite and enjoy it.
By dinner your calorie burning metabolism is winding down. Listen to what your body is calling for. Even though this is the only meal to consider portion controlling, don’t short change yourself on lean protein and essential fat. Oftentimes you’ll end up eating more food or carbohydrates than you need to if your body didn’t get the protein and fat it desired, and required, earlier in the day.
