By Rukhsana Shanbhag, MS, RD

1. How does the body’s metabolism function?

The foods that we eat are broken down in the intestinal track then transported by the blood stream to the various organs and tissues. The chemical reaction that breaks the food down and converts it to the energy or fatty acid needs of the body. This whole system is called metabolism.

2. What are the conditions that slow the bodies metabolism?
Aging is a factor due to the loss of muscle tissue. We know that muscle such as the heart, legs diaphragm, lungs and the gastro-intestinal track require a tremendous amount of energy. Eating too little food can slow down your metabolism. Excessive sugar consumption with low protein intake can also negatively affect your metabolism. Finally a disfunctioning thyroid can also slow down your metabolism.

3. How does one observe their metabolism to see if it is slow or fast?

One way this can be determined is if you are maintaining the same amount of calories and you lose weight or gain weight. This will gage if your metabolism has gone up or down. Changes in weight and body composition can also determine if your metabolism is fast or slow. If you gain inches but still maintain the same weight, this maybe an indication that you are losing body muscle therefore your metabolism has slowed down.
4. How does one figure out which diet is best for them?

The best way is to sit down with a nutritionist or registered dietician to figure out what your body needs. The dietician could help you figure out which foods give you the most energy. Not every person reacts the same way to every food. You may find that eating a certain way or certain time of day will give you more energy. If you notice that you have become more fatigued or have more issues concentrating, maybe something has changed in your diet. Keeping a food log will help you determine if you may be missing fruit and vegetables from you diet or maybe you need to increase your protein consumption. This will also tell you if you are not eating frequently enough which helps keep your body fueled for your daily activities.
5. How many meals should one consume in a day?

You should consume at least three meals and one to three snacks. Every four hours people should be putting something into their mouth. Usually people have a big lag in time between lunch and dinner. Most people avoid eating a snack at this time and then they overeat at dinner eating a large dinner or eating later into the evening may cause problems with sleep and will also cause weight gain.

6. What nutrients actually help the body to burn fat?

Protein foods help burn fat. This is one of the reasons that the Akins diet has been so successful. However in that diet you are not getting some other essential nutrients your body needs to be at its best. Studies have shown the CLA which stands for Conjugated Linoelic Acid helps you burn abdominal body fat. L-Carnitine is a compound that is necessary to transport fatty acids, which is the breakdown component of fat, within the cells so they can be used for fuel. Green tea extract has also been shown to have positive effects on fat.

7. Explain the importance of protein in our diet.

Our bodies are all protein, as an example muscle hair, nails, bones, immune system cells, DNA are all made up of protein. This all points to the importance of protein. You should have a protein intake at breakfast, lunch and dinner. For people who are exercising, within the first hour of exercise you should have some intake of protein. protein shake would be good at this time. Also make sure you get enough of good healthy fat Pumpkin seeds, raw almonds, sunflower seeds and pistachios are also good for giving your body the good fat. It needs to survive.
8. What food combinations should we avoid? (Soda, processed foods, and why)

Soda changes your body pH. Without optimal pH our body can die. When you consume soda the body needs to create an acid environment to increase the acidity, minerals are pulled from your bones to create a good pH in the body. Soda intake can lead to bone loss.

Artificial sweeteners are also not well tolerated by our body. Processed foods deliver no health benefits. Those clients who eat the frozen meals all the time end up complaining about hunger and they are not satisfied because as human beings we are meant to have a variety of tastes and different foods and these foods all tend to taste alike. They also can deplete your body of nutrients because they have additives and coloring agents which some bodies do not tolerate. You could be sensitive to these additives and they can cause a variety of symptoms, like a stuffy nose or headaches. The additive MSG is in many processed foods. This additive has been known to cause headaches.

9. What vitamin supplements should one use as a teen, 20′s, 30′s and beyond?

Teenagers should take a good multivitamin. Women at an early age need to be taking in calcium For females it is important to address calcium needs because until age 35 is when we maintain bone health and in the teen years we maximize bone density. That is why it is important to take in foods high in calcium.

High calcium foods include dairy produces and green leafy vegetables. Teens should also avoid soda and artificial sweetener because this takes the calcium out of your bones. b complex may be needed if females in their 20′s are taking birth control pills. These pills delete a lot of the B vitamins. Omega threes is another great supplement. Especially for the heart muscle Omega #3 helps to reduce inflammation and increased brain function and also the heart muscle. More and more young people are ending of with Coronary artery disease. The Omega Threes can help prevent this disease. Iron needs to be checked in females due to menstruation. If it is low, a supplement should be taken. In the 30′s the same type of supplements can be taken with the addition of fiber. Regular bowel movements are so important for the functioning of all vital body functions. Add it into your diet if you are having problems with digestion and constipation. Add in a probiotic. You can find these in yogurt and other yogurt based drinks. They also come in powder and capsules. Probotics are a healthy bacterium which boosts up the immune system. 40′s and beyond digestion can be the issue. As you get older you loose stomach acid a lot of older people are put on acid blockers and this actually interferes with nutrients being absorbed, calcium, B vitamins and zinc.

Co-q 10 also is a good supplement. It is a molecule is body makes. As our body ages, we produce less co- q 10 which affects the function of all the muscles especially the heart muscle.

10. Why is water such an important nutrient?

Water content in our body is very high blood is 90% water, muscle is 75 and bone is 25%. Most of the fluid in our body is inside the cells. If you are dehydrated the cells will not function well. It is also important for acid based balanced in your body. Water helps minerals to become fluid and allows the minerals to be transported throughout the body. Water helps to maintain your blood pressure and is good for waste removal and regulates body temperature. Water is needed for all of the chemical reactions in our bodies and also keeps the fluid in our joints. It’s recommended that you consume eight-8 ounce glasses of water per day. If you find that you are thirsty it means that you have already gone to long without water. Contrary to popular knowledge, it is possible to drink too much water. This occurs more commonly in athletes who perspire a lot. When you work out and perspire you loose great amounts of electrolytes and minerals. At this point drinking large amounts of water will overload your system and further dilute the mineral and electrolyte content in your body which will cause a severe reaction. This term is called water toxicity. The remedy for this loss of minerals and electrolytes over a prolonged period of exercise will be the use of power drinks like Gatorade, Powerade, etc.

11. What nutrients do you recommend for someone looking to begin a weight training regimen?

Fluids are very important in any diet modification especially for weight training. When you train your muscles to get bigger you are actually training them to store more energy in the form of glycogen. When you avoid carbs as in diets like the Adkins diet you reduce glycogen storage in your cells which helps you to lose weight. An important fact to remember is that glycogen molecules also carry water which is also being lost. Water is an essential nutrient for energy and endurance. This is why many dieters seem to not have as much energy if they also do not increase their water intake. Protein intake is also essential for activities and minerals as well. After activity there are different kinds of magnesium that may have different reactions but in general I recommend magnesium after exercise to relax your muscles and calcium is great to start your day for more energy. During intensity work outs your resistance tends to drop so it may be a good thing to also take zinc and vitamin C to boost your immune system.

12.What do you suggest as the ideal diet for someone looking to lose weight?

Typically it’s best to examine your current diet and reduce your calorie intake to reach your target goal weight. Eating too little will actually slow your metabolism, which you do not want to do. It is best that you get a physical exam and seek your doctor’s advice on dieting relative to your overall physical health.

13. Do you have certain recipes that you suggest as healthy meals and snacks?
I do and they will all be published on my website which is currently under development. In the mean time subscribers can call me for consultations and the creation of custom diets with recipes.
14. What are some good suggestions for those suffering from malfunctioning thyroids?

As mentioned in Dr. Kalidas’ Q&A on malfunctioning thyroids, the lab tests ordered by your doctor may yield normal results even though your thyroid is not fully functioning. A good test to determine a malfunctioning thyroid besides the symptoms mentioned by doctor Kalidas would be to use to keep a thermometer by your bed. Each morning before getting out of bed for about 15 days take your basal body temperature and keep a log of the readings. If your basal body temperature is consistently well below normal which is 98.6, this may be another tell tale sign for the need of further testing of your thyroid.

Rukhsana Shanbhag, MS, RD, CDE, LD/N, CCN
Rukhsana Shanbhag is a registered dietitian, certified diabetes educator and certified clinical nutritionist who teaches consumers about creating healthier lifestyles through improved nutrition and behavior modification. She is a graduate of New York Medical College. She conducts workshops around the country on weight management, diabetes management, nutrition for cardiac rehabilitation, nutrition for seniors and nutrition for addiction rehabilitation. For private consultation and custom diet preparation Rukhsana can be reached via e-mail at SRUKHSANA@aol.com or 407-671-7123.