The Health and Fitness ChannelSeptember, 2002 IssueYour Truth In Fitness Source
Eat the right foods at the right times and you can maintain high levels of energy throughout the day HOW POWER EATING WORKSProtein foods, such as meats, fish, poultry, dairy, and select protein powders, contain the amino acid tyrosine. And eating more tyrosine stimulates your brain to produce norepinephrine and dopamine, two very powerful alertness chemicals. Another reason you'll feel more energetic with protein foods is your blood sugar levels will be steadier (more in a moment why this is important for keeping energy levels high AND helping you burn more fat in the process). When eaten alone or with low-glycemic carbohydrates like broccoli, cauliflower, asparagus, collard greens, green beans, etc., high-protein foods boost mental alertness and energy. Have you ever felt just the opposite? Usually in the early afternoons
not long after lunch? The cause is usually too much and the wrong types
of carbohydrates. You may be surprised at what I'm going to tell you
here as a lot of these foods are Rice, rice cakes, baked potatoes (even without butter or sour cream
on it), pasta, bread, breakfast cereals (almost every one except for
oatmeal and all-bran) are all in the same category of what you may have
thought were 'complex' carbohydrates. Since the cooking or manufacturing process has turned their previously ''tough'' fibers into an almost 'pre-digested' form, your digestive system has a very easy time processing it. Why is this bad? Because the lack of tough fibers allows your digetive system to process
large amounts of these types of foods quickly. This increased 'speed'
of digestion causes your body to release a hormone, insulin, in larger
quantities than normal in order to But, since so much sugar is being released into your bloodstream at once, this causes wildly swinging blood sugar levels in your body. Drowsiness is a result as the body attempts to clear this excess sugar by releasing a massive torrent of insulin. Insulin takes the sugar out of your bloodstream and puts it into your liver, fat, and muscle cells. However, like a rubber band that has been stretched too far, too much insulin causes too much sugar to be cleared from your bloodstream. This lower than normal blood sugar level causes feelings of sluggishness and lethargy. Not only that, lowered blood sugar levels trigger hunger pangs. So
not only will you feel tired after these meals, but you'll be tempted
to eat again before you should -- not a good recipe if getting and staying
in shape is your goal. FOODS THAT ENERGIZEThe following protein foods produce quick mood-modifying and energy-boosting results. For most people, three to four ounces of the following will work well... Fish, lean red meat, chicken, turkey, shellfish, cottage cheese, egg whites, whole eggs (in moderation), and high quality protein powders that have more time-released proteins (such as casein) in them. Also, it's important to eat healthy fats with every meal. We've become so fat phobic as a society, trying to make all our meals low-fat. This is a mistake! Instead, try and add nuts, olives, olive oil, flax seeds, or flax seed oil to each of your meals. Here's what adding these types of fats to your meals will do: 1. Slows down the digestive process-- keeps blood sugar levels steady and in the fat burning zone, increases energy levels. WHAT TO EATYour body's biological clock also plays a big part in how food energizes us. This clock causes us to feel the most energetic and the least stressed during the first six hours after awakening. From then on, our energy level slowly deceases until the end of the day -- usually within one hour of normal bedtime -- when we shut down mentally. The key to maintaining high performance levels is to eat foods that are energizing when your biological rhythms are beginning to slow down. MEAL GUIDELINES:Breakfast - BEST: High protein, moderate fat, high vitamins and minerals. example: 2-4 ounces eye of round (beef), 5 egg whites along with 1 whole egg, 1/2 grapefruit. Lunch -- same profile as breakfast. example: 4 ounces chicken breast, salad consisting of 1/2 cup raw collard greens, 1/2 cup red cabbage, 1/2 cup kale, 1/2 tomato, 1/2 green or red pepper, 1/4 cucumber - sliced, 2 tablespoons balsamic vinegar, 1/2 tablespoon olive or flax oil, lots of lemon juice. Season to taste with salt and pepper. dinner -- example: 4-5 ounces of fish, lean beef, or chicken, 2 cups of broccoli, cauliflower, green beans or similar vegetable, 1 orange or plum for dessert. For snacks throughout the day you could have: 3/4 cup cottage cheese (full-fat not low-fat version), 1 scoop of protein powder, 1/2 cup blueberries. or, 1/2 cup cottage cheese, 1/2 cup red kidney beans, 5-6 almonds. or, 2-3 scoops protein drink along with 3-5 fish oil capsules. Finally, protein gives you the greatest 'thermogenic' effect compared
to fats and carbohydrates. This means your burn more energy processing
protein than the others. And when you eat 5-6 times per day this can
significantly increase the amount of calories you burn all day JUST
be eating more frequently. Some FORBIDDEN FOODSYou're probably wondering about the 'bad' carbohydrates I spoke of earlier and whether you'll ever be able to eat them again and still stay in shape. Yes, you will. And in fact they can, if timed correctly, be used to actually help you lose fat. Those that have received my Ultimate Results program know what I'm talking about and are using that information to almost have their cake and eat it too. But for now, follow the guidelines I've given you above. Give it a fair try for a few days and see if you don't suddenly feel more alive, energetic, and productive throughout the day. See you next month with more tips and solutions to achieving your best
body.
Harry
"Hank" Johnson Jr, President Harry is the creator of the "Amazing Fat-Loss/Ultimate Results Program" - the most effective method ever developed for losing fat - It will help you lose fat quicker than anything else available today. If you follow Harry's instructions you will have a lean, muscular or sexy body (it's your choice) in 12 - 15 weeks or less -- guaranteed! ''If you want to look great on the outside AND make sure your insides are as healthy as they can be too then The Ultimate Results Program is for you...''
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