Question; John “When should I have my energy drink or coffee?”
This is a great question. Energy is based on the consumption of food in the form of calories in macronutrients such as proteins, carbohydrates and fats. It is the only form of energy there is. When you are tired you should start with a well-balanced meal to provide you the energy you need.
Energy drink or coffee should be utilized after a balance meal has been taken. Energy drinks are misnomers. There is a receptor in your brain called “fatigue receptor” and it tells your body to get more energy (eat) when you are tired. Caffeine is the main ingredient in diet pills, coffee and “energy drinks” and is called a “fatigue blocker” thus blocking the system. This is a problem because the system is still empty. It’s that same as driving your car and your gas gauge say full (fatigue blocker) but the tank is still empty. You can see the writing on the wall right – run out of gas.
These drinks should be utilized after a full meal to allow you to make it until your next meal. Remember your meals should (on average) be every 2-3hrs apart.
Alpha & Omega is proud to annouce our partnership withe Europa Sports Nutrition Suppliers http://www.europasports.com/ and is now able to provide all the supplemental needs to its clients, patients and public at low warehouse pricing. We look forward to serving you.
Its summer time and everyone is going outside so let’s talk about HYDRATION! If you are out doing anything that raises your HEARTRATE and makes you sweat a good rule of thumb just like in exercise is that if you are out and/or exercising about 1hr or less water is a sufficient replacement. Anything greater than one hour and you should use an ELECTROLYTE SOLUTION and here is what that looks like; water, glucose, calcium, potassium and sodium. Those are the essential minerals needed for muscle contraction and good blood content. WORK HARD and DRINK HARD!
Livingston County Tough
Mudder Boot Camp
Saturday Mornings 9am – 1030 am
Starting May 4, 2013 – June 22sd, 2013
Drop in session at event $ 20.00 each
Pre-registar; $ 100.00 each
(Full Session Package of 8 training with 2 month exercise Plan &Dietary advice)
Limited Seating Contact; Text or Call
734 474 0783
State Park Fees Not included (appx. $11.00)
Island Lake State Park, 12950 East Grand River Avenue,
Brighton, MI 48116
Highway Exit: Kensington Rd/I96
This is not affiliated with the “Tough Mudder” Identity and private operation
High-Protein Pancakes Recipe
(Feeds 2 Hungry Beasts)
- 5 egg whites + 1 whole egg (or 1 cup of egg whites)
- 1 cup of milk
- 1 cup of uncooked oatmeal
- 2 teaspoons of vanilla extract
- 1 tablespoon of cinnamon
- 2 scoops of protein powder (whey, casein, or a 1:1 ratio of both)
- 2 teaspoons of peanut (or almond) butter
- Dried/fresh-fruit topping (raisins, craisins, blueberries, etc.)
- Maple syrup (suger-free), Jelly, Jam, or Honey
- Begin by adding 5 egg whites (separating the egg whites from the yolk) and 1 whole egg to your blender.
- Next, add the milk, and start blending on the lowest setting.
- While blending, add the vanilla extract and cinnamon. (If you wish to add peanut or almond butter, do so during this step).
- Add the uncooked oatmeal and turn the dial up to medium-high on the blender.
- Lastly, add your two scoops of protein.
***At this point, your batch should look like a standard batch of pancake batter***
- Set your stove to medium-low.
- Pre-heat a small/medium frying pan for 1-2 minutes.
- Spray down with some non-stick cooking spray (i.e. Pam)
- Depending on the size of pancakes you wish to make, pour out approximately 1/3 – 1/2 cup of the mix into the frying pan.
- Allow the pancake to sit for 1-1.5 minutes before flipping.
- Let the other side cook for 1.5 to 2 minutes before removing from frying pan.
- Repeat steps 1-6 until batch is finished.
Tip: This high-protein pancakes recipe is great for both pre and post-workout replenishment. I like to keep a stack in the fridge ready to nuke and consume after training.
What is it?
THE DRAMA: “The Gluten Free Diet will quickly benefit anyone who wants to ‘get well, look good, and stay healthy.’ If you feel sluggish, irritable, or your thinking isn’t up to par, try this diet. You will begin to feel better within a week. That tired, heavy feeling will give way to a feeling of lightness and energy. Soon you will regain interest, mental alertness, and concentration. In a short while, you will want to be active, do things and go places. Yes…exercise!”
The Gluten Free diet is a diet plan where the product “Gluten” is limited or restricted from the diet. Gluten is a protein element found in Wheat, Barley, Rye, and Tritcate (Scotland/Sweden Wheat hybrid). It is also found in corn and rice but considered to be at no risk levels. Gluten free diet is adopted for Celiac disease which presents itself in dermatitis, herpetiforms, and wheat allergies. There is also new research being done in areas of autism with no found results yet. FDA recommends less than 20 parts per million for a product to achieve “gluten-free” labeling. Almond or PURE buckwheat flour is often alternative source for use in wheat bound recipes. Gluten products are often used as thickening agents in ketchup, ice cream, prescriptions, vitamins, and cosmetics.
What is its Benefit?
The benefit of this diet is usually prescribed to an individual who suffers for an allergy to this product. By the implementation of the diet plan patients find more comfort in gastrula intestinal issues for a reduction in inflammation.
Why would you try it?
I would only try this diet if I were prescribed to by a physician for the purpose of allergen relief.
What are contraindications?
They advertisements meant for weight loss is opposite in long term patients who often actually find weight gain after several months. Being on the diet itself without a prescription can lead to an unhealthy loss of colon bacteria, decrease fiber intake, cancer immunities, blood pressure control and immune function. (Gluten-Free Diet: Imprudent Dietary Advice for the General Population? Glenn A. Gaesser, PhD; Siddhartha S. Angadi, PhD)
“Despite numerous health claims and the exploding popularity of gluten-free products, there are no published data to support a weight loss claim for a gluten-free diet.”(3 Marcason W. Is there evidence to support the claim that a gluten-free diet should be used for weight loss? J Am Diet Assoc. 2011;111(11):1786).
“There is no evidence to suggest that following a gluten-free diet has any significant benefits in the general population. Indeed, there is some evidence to suggest that a gluten-free diet may adversely affect gut health in those without celiac disease or gluten sensitivity.31”
I was asked about a product called "Fastin" as a dietary aid. After some research I found that this is a product made in the Canada by Global Alliance Corp and disturbed by out of a company in Georgia. It is not a FDA regulated product. Its primary ingredient is phyenylethylamine HCL 245 mg and 100 caffiene.
The "P-hcl" product is supposed "The thought process behind Phenylethylamine as a weight loss supplement is that it is related to amphetamine and can act as a releasing agent of norepinephrine and dopamine, but once again the compound is rapidly metabolized so there is little effect on the brain. The half life of Phenylethylamine HCL is about 10 to 15 minutes.” http://phenylethylaminehcl.com/
The product Caffeine as noted here from the mayo clinic; Appetite suppression. Caffeine may reduce your desire to eat for a brief time, but there's not enough evidence to show that long-term consumption aids weight loss. Calorie burning. Caffeine may stimulate thermogenesis — one way your body generates heat and energy from digesting food. But this probably isn't enough to produce significant weight loss. Water loss. In some people, caffeine can act as a diuretic, which means it increases the amount of urine you excrete. This increase in urine output, mostly water loss, may temporarily decrease your body weight, but it doesn't result in the loss of body fat. http://www.mayoclinic.com/health/caffeine/HQ00369
So here we are once again with no solid scientific evidence to support of actual fat loss. Once again if there was a product on the market that would create TRUE fat loss doctors would be prescribing it in vast volume amounts. It appears that caffeine is probably the main factor in the here as a blocker to fatigue receptors.
Appetite is not just an item we need to suppress it is an important physiological marker on need of essential nutrients to support homeostatic systems for life. This is often a situation tackled by many people in the exercise physiology world. We treat the cause of this with learning when and why our appetite dictates the response for food. We also retrain proper eating habits to work with proper exercise plan. With a little self-reflection, training in proper diet and the right exercise plan appetite begins to be a good and healthy response.
Had a friend ask about a product called "Raspberry Ultra drops" wieght loss product. Here is my response...So after examining the website I could find no nutritional labels for the product nor could I find contact information for their office or location. Nor could I find them in business listings anywhere.
They do advertise that they now ship to the United States which makes me even a little more defensive as most products that are legitimate ship thru and supplier in the US and not direct requiring a level of authentication. I could find NO research on the material in ANY scientific journals peer review or not. To date I can think of no science that would allow the body to lose weight without proper diet and exercise. (Otherwise we would all know about it).
Based on the ingredients they list in their advertising I could see how it would probably be not much more than a vitamin supplement with caffeine. My recommendation is that it would need to be considerable more disclosure and research before I could recommend such a product. BUYER BEWARE
The article is very good and good information until the writer states that this is very important news for serious athletes .....when after reading the research it clearly states that it was performed on sedatary or minimally exercised individuals. Just remember always always always review the sources.
Phys Ed May 2, 2012, 12:01 am 159 CommentsMixing Weight Training and Aerobics By GRETCHEN
Concurrent resistance and aerobic exercise stimulates both myofibrillar and mitochondrial protein synthesis in sedentary middle-aged men.
4 Top Reasons Why Dieters Do Not Lose Weight
“Losing weight is one of the top resolutions made every year, yet only 20 percent of people achieve successful weight-loss and maintenance,” said Jessica Bartfield, MD, internal medicine, who specializes in nutrition and weight management at the Loyola Center for Metabolic Surgery & Bariatric Care.
Despite that fact that two-thirds of Americans say they are on a diet to improve their health, very few are actually decreasing in size.
“Dieting is a skill, much like riding a bicycle, and requires practice and good instruction,“ Dr. Bartfield said. “You’re going to fall over and feel frustrated, but eventually you will succeed and it will get easier."
Top 4 Reasons Why Dieters Don’t Lose Weight
1. Underestimating Calories Consumed
“Most people (even experts!) underestimate the number of calories they eat per day. If you write down everything that you eat, including drinks and "bites" or "tastes" of food, you’ll have a better idea of how many calories you have consumed. Pay attention to serving sizes and use measuring cups and spoons as serving utensils to keep portions reasonable. Food eaten outside of the home tends to be in much larger portions and higher in calories. Try to look up nutritional information of your favorite takeout meal or restaurant and select a healthy meal before picking up the phone or going out to eat.
2. Overestimating Activity and Calories Burned
“Typically you need to cut 500 calories per day to lose 1 lb. per week. This is very difficult to achieve through exercise alone and would require 60 minutes or more of vigorous activity every day. A more attainable goal would be to try to increase activity throughout the day and get a total of 30 minutes of moderate to vigorous exercise most days of the week. Buy a pedometer and track your steps; try to increase to a goal of 10,000 steps per day. But be careful. Exercise is not an excuse to eat more!"
3. Poor Timing of Meals
“You need a steady stream of glucose throughout the day to maintain optimal energy and to prevent your metabolism from slowing down. Eat breakfast every day within one hour of waking up. Then eat a healthy snack or meal every three to four hours. Try not to go longer than five hours without eating a healthy snack or meal to keep your metabolism steady."
4. Inadequate Sleep
“Studies have shown that people who get fewer than six hours of sleep have higher levels of ghrelin, which is a hormone that stimulates appetite, particularly for high-carbohydrate/high-calorie foods. In addition, less sleep raises levels of cortisol, a stress hormone, which can lead to weight gain."
Dr. Bartfield regularly counsels patients through the Loyola Center for Metabolic Surgery & Bariatric Care, which offers surgical as well as nonsurgical weight loss programs.
"A registered dietitian, behavioral psychologist, exercise physiologist and a physician plus a surgeon if appropriate, all partner one-on-one with patients,” Bartfield said. “Good health practices are more than just learned; they become a regular habit and a way of life."
To register for a free Loyola weight-loss information session, visit loyolaweightloss.com or call (800) 355-0416.