Fitness

#37: Mindful Eating Tips to Speed Up Your Metabolism and Burn More Fat with Karen Malkin, HHC

by Mike Mutzel

284 comments

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About Karen Malkin HHP

Being a Health Counselor and Psychology of Eating Coach brings together all the values for which I stand. I am passionate about supporting people in making transformations in their own lives without sacrificing their favorite foods. My approach combines cutting-edge science, the principles of Ayurveda and Traditional Chinese Medicine, and the psychology of eating with a practical approach to whole foods and healthy living. Every day, I continue to learn from my clients and truly love my work. In my personal time I enjoy cooking, cycling, Pilates, taking walks, spending time with my husband and four sons, and realigning the balance in my own life.

Contact Karen

Learn more about Karen at www.karenmalkin.com/

www.facebook.com/karenmalkinhealthcounseling

wwww.twitter.com/KarenMalkin

Favorite Nutrient

Iodine and enzymes (proteolytic enzymes)

Probiotics; but focus on the strain specific effects

#1 Health tip

Avoid sugar and processed carbs

Top Books and Resources Discussed in this Episode

Show Notes

Karen was an athlete and studied nutrition in college
Karen cured her own hypothyroidism.
When Karen’s mother was diagnosed with stage four lung cancer, she sought out the best integrative practitioners to help her heal naturally.

Karen helps patients upgrade their diet, loose weight, boost athletic performance through high-intensity exercise, gain energy, feel amazing and create a healthy relationship with food.

Tips to become a slow relaxed eater:
1) Don't eat while standing (make an effort to sit down).
2) Slow down for your food and add an additional 5 minutes to the meal. Make time.
3) If your rushing through your food, your probably rushing through other areas of your life.
4) Take 5 deep breaths before each meal! This will increase oxygen which can help burn fat in the mitochondria

Karen helps us understand the what VS ‘when’ VS how of eating.

What you eat is important: the macronutrients (carbohydrates, fats and proteins), vitamins, minerals, phytonutrients and water.

When you eat (meal timing, circadian rhythms) are very important as well.

The How you eat is just as important. It’s important to become a relaxed and mindful eater and notice what you eat and how it makes you feel.

When your eating fast, you put your body into a stress response.

Insulin traps cortisol; which causes you to store fat.

Relax into your body and embrace some challenges.

90 percent of dieters that loose weight end up regaining the weight lost within a year of the diet.

Doing the work on self can take some soul searching and celebrate the small success.

Karen reveals the power of making baby steps and small changes. Successful weight loss is achieved by letting go of calorie counting and looking at food in a fearful way.

When you look at food in a fearful way, you put your body in a stress response.

So it’s important to eat mindfully, and view food as the solution, not the problem.

Tips to become a slow relaxed eater: cook with your family, eat with your family and pause before bites.

Stressors in our life impact our cravings. So it’s important to discuss the messages behind cravings. For example, what is going on with your career, relationships, spiritual practice.

If you’re experiencing loneliness, frustration, or anger you may choose higher-glycemic index foods and over indulge. So it’s important to address these underlying factors first by first being more present and mindful about what is going on inside.

Recently scientists revealed how fast eaters were at increased risk for being overweight and having metabolic syndrome and multiple cardiovascular-disease risk factors.

Rapid eaters don’t fully chew their food and may not activate the neurological pathways needed to light the digestive fire.

Two studies have found that chewing forty times before swallowing led to decreased levels of the hunger hormone ghrelin and increased levels of two critically important gut peptides, cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1).

Overall, mindful eating and chewing at least forty times per swallow is linked to reduced food intake. Thorough chewing may activate the vagus nerve that communicates with the digestive tract, optimizing digestion and the release of gut hormones, which help us to balance blood sugar and burn more fat.

Karen shares her tips on how to make a super food smoothie for breakfast. It’s important to start your day with high quality protein and fats. (When you start your day with carbs, you crash and crave more carbs.)

Here is the “super food smoothie” recipe:
-2 scoops of a vegan pea rice protein
-add in MCT (medium
-cocoa nibs
-goji berries
-maca
-red raw beets and handfuls of greens

Adding beets helps increase nitric oxide pathways which are great for vasodilation and the like. Adding a zucchini into the smoothie can help thicken things up.

Smoothies still trigger the release of gut hormones and hit the satiety receptors in the GI tract.

By adding fat to meals, we can increase the satiety of food and eat less frequently which will cause us to burn fat in our body for fuel.

MCT’s are thermogenic, heat producing, they can cross the blood brain barrier and can increase cognition and memory.

Athletes, students and high-performing professionals can benefit from MCTs.

Add and crowd out: when you add in real, nutrient-dense whole foods (greens, reds, oranges, whites, yellows) it naturally crowds out cravings for junky foods.

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