The Health and Fitness ChannelMarch, 2003 IssueYour Truth In Fitness Source
THOUGH I'D HATE TO SEE YOU GO, IF YOU WISH TO CANCEL YOUR SUBSCRIPTION PLEASE SCROLL TO THE BOTTOM OF THIS EMAIL AND FOLOW THE INSTRUCTIONS THERE. It's 9:04pm, local time here in Palestine, Texas. I'm writing you from a quaint, one room, bed and breakfast Inn called the Gingerbread House. Why am I writing you here and not from my normal Cape Canaveral location? Because I've been sent by NASA to help in the retrieval and identification of what remains of the Space Shuttle Columbia - its hardware strewn over a several hundred mile stretch of a mostly uninhabited place they call 'East' Texas. Yesterday was indoctrination day for me; I'm no longer a rookie in
the field here. 4 miles and 9 grueling hours of walking up mountains
(out of 14 hour days), through endless thickets that were riddled with
thorns seemingly designed by none other than Freddy Kreuger himself,
fording muddy streams, jumping skin-piercing barbed wire fences, evading
scary water mocassins, rattlesnakes, aggressive feral pigs, and a cornucopia
of little critters that always seemed to find even the tiniest of openings
through your clothes and would make your life miserable at best, and
life-threatening at worst (ticks carrying Lyme disease, scorpions, centipedes,
and more spiders than an arachnid specialist However, as difficult as it may be, I know I'm performing an extremely useful service for NASA, and one that, in a small way, may help solve the still mysterious puzzle of the Columbia disaster. I tell you all this so you can help me help NASA by being patient with me for the next month or so until I'm back to a more normal schedule - and I can devote the time, give you the help, and provide you the expertise I graciously give in helping to solve your body problems. I know you understand and I certainly appreciate all your support. Now...on to this month's Newsletter HOW TO INCREASE YOUR METABOLISM Exercise more, increase your lean muscle mass, take a thermogenic supplement... These are some of the more well known ways to get your fat-burning 'engine' revved up. However, there's one little known way (outside of the scientific community) that ups your metabolism almost effortessly - eat more protein. Since protein foods require more 'metabolic processing' than carbohydrates and fat, doesn't it make sense that the metabolic increases seen when eating protein would be higher than those seen when eating fat or carbohydrate? You betcha! In fact, several research investigations have shown just that. The metabolic increase seen with eating protein is just about double that of eating carbohydrates or fat (Welle et al. 1981, Robinson et al. 1990, Nair et al. 1983). In one study, the amount of calories expended to process the protein food was about 10% of the total calories eaten (Robinson et al. 1990). So, if I'm eating a high-protein diet containing about 3000 calories, then around 300 of them will be burned from eating alone. This is around the same amount of calories you could burn from an intense cardio session. Wouldn't you rather eat your way to a slimmer body than exercise more? I know I would. I recommend a diet consisting of about 40% protein. While this may seem high, and you may be worried that this is too much protein for your body, in fact it is not. Although studies have shown that high-protein intakes might negatively
GOOD FATS GO UP WHILE BAD FATS GO DOWN It's almost a crime that there are some nutritionists recommending a high-carbohydrate diet when research has demonstrated that replacing some dietary carbohydrates with protein can lead to favorable blood lipid profiles. Dr B.M. Wolfe, a nutrition researcher at the University of Western Ontario, has been asking himself this question for several years. In three separate studies, Dr Wolfe has shown that when increasing protein intake from about 11% of the diet to about 23% (in essence doubling it), blood markers associated with heart disease took a turn for the better (Wolfe and Piche, 1999; Wolfe, 1995; Wolfe and Giovannetti, 1991). And this benefit occurs in both healthy and high-risk people. It should be noted that as protein intake increased, Dr Wolfe made sure that the fat content of the diet stayed the same (25-35%) while the carbohydrate content was reduced (from about 63% to about 48%). The exact magnitude of the changes was pretty large as in one particular
Another interesting effect of the protein increase in these sudies was that the satiety levels of subjects tended to be higher with the high-protein diet. Therefore they felt fuller at the same calorie intake. Protein is well known to have this effect on appetite. SUMMARY: *Increasing your protein intake increases your metabolic rate by about
10% There you have it, up your protein, burn more fat, and get healthier
in the To get more protein try the leanest cuts of red meat like top round,
eye Stay tuned next month where I show you the keys to losing weight AND keeping it off - secrets from those who did it! The "Fitness Corner": Your fitness questions answered.Please send your questions to fitnesscorner@thehealthandfitnesschannel.com
Stay tuned next month where I show you the keys to losing weight AND keeping it off -- secrets from those who did it! Good luck, God bless, and all the best in health and fitness, Harry "Hank" Johnson Jr,
President
Harry is the creator of the "Amazing Fat-Loss/Ultimate Results Program" - specifically designed to help you lose fat quickly and easily. By following the instructions found in your manual you will have a lean, muscular or sexy body in 12 - 15 weeks or less -- guaranteed! ''If you want to look your absolute best then the Amazing Fat-Loss/Ultimate Results Program is for you...'' CLICK HERE.
Also,
please send me your questions on getting fit, working out, To see back issues of The Health and Fitness Channel newsletter please Click Here. Sign
up others for my Newsletter and WIN Free
Products! |