Nutrition News by Charlyn Fargo

Is it really a slow metabolism that causes some people to gain weight and others to have a hard time losing weight? Can you really speed up your metabolism? Environmental Nutrition's latest newsletter and Healthy Cooking Magazine offer some insight.

Metabolism refers to the way the body uses energy, which is measured in calories. The body needs calories for sustaining vital body functions, for physical activity and for digestion and absorption of food. Sustaining vital body functions accounts for up to 75 percent of the calories burned daily. And yes, it does vary depending on the person. Some lucky people really do have a higher metabolic rate than others and burn more calories doing nothing. Having said that, there's plenty you can do to help your body burn more calories.

— Exercise regularly. People who exercise regularly burn more calories and have more muscle mass than those who are less active. While there is controversy as to whether there is an "after burn" effect for calories to continue to be burned after exercise is finished, there's no doubt that exercise burns calories and builds muscle, and that muscle increases metabolism.

— Get enough sleep. How long you sleep affects hormones that regulate appetite and body weight. Seven or eight hours of sleep is needed to regulate the appetite-regulating hormones.

— Eat less. It is still true that calories count. To lose a pound a week, you need to consume 500 fewer calories a day for a total of 3,500 calories.

— Eat breakfast to wake up your metabolism after a night's sleep. Breakfast gives you energy and helps prevent overeating at lunch.

— Fill up on fruits and veggies. Grab a carrot or banana for a quick snack.

— Make it at home. Being your own chef allows you to control everything from ingredients to portions.

— Add seafood to your diet. It's often lighter in calories and has a beneficial effect on heart health. — Environmental Nutrition Newsletter and Healthy Cooking Magazine

Q and A

Q: Is it true that high-fiber diets reduce belly fat?

A: Eating plenty of high-fiber vegetables, fruits, whole grains and beans may help avoid excess body fat, including belly fat, but research has not yet clearly shown whether all methods of increasing dietary fiber (including fiber supplements) necessarily reduce abdominal fat.

Waistline fat includes the pinchable fat deposited just under the skin and "visceral fat" that nestles deep around abdominal organs, which seems most strongly related to risk of heart disease, diabetes and cancer. People who eat more whole grains are more likely to have a healthy weight and waistline compared to those with diets high in refined grains.

Some studies also link eating more refined grains (like white bread) with greater yearly increases in weight and waist. Replacing refined grains and sweets with whole grains could lead to smaller surges in blood sugar and reduced insulin levels. In theory, these lower insulin levels could shift metabolic processes to favor fat burning instead of fat storage, but research has not yet proven such an effect. If foods high in fiber fill you up faster so that you consume fewer calories, this could certainly help lose belly fat.

For this to work, of course, you need to pay attention to hunger signals and stop eating when you start to feel nearly full. — American Institute for Cancer Research

RECIPE

This recipe for a Greek Pasta Salad is a great lunch salad or side dish that fits into a Mediterranean diet plan. It's from Better Homes and Gardens' "All-Time Favorites 2010 Cookbook."

Greek Pasta Salad

12 ounces dried mostaccioli or penne

2 cups cherry tomatoes

1 medium cucumber, halved and sliced

4 green onions, sliced

1/3 cup pitted kalamata olives, halved

1/2 cup olive oil

1/2 cup lemon juice

2 tablespoons fresh basil or 2 teaspoons dried

1 tablespoons fresh oregano or 2 teaspoons dried

1 tablespoon anchovy paste (optional)

4 to 6 cloves garlic, minced

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 cup crumbled feta cheese

In Dutch oven, cook pasta according to package directions. Drain and rinse with cold water. In large bowl, combine drained pasta, tomatoes, cucumber, green onions and olives. For dressing, combine oil, lemon juice, basil, oregano, anchovy paste (if using), garlic, salt and pepper. Combine well.

Drizzle dressing over pasta mixture; toss to coat. Cover and chill in refrigerator at least 2 hours or overnight. To serve, add feta cheese and toss gently. Makes 12 to 16 servings.

Per serving: 231 calories, 6 g protein, 26 g carbohydrate, 12 g fat, 8 mg cholesterol, 2 g fiber, 200 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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