POWER CRISIS AVOID QUICK FIXES AND LOOK FOR HEALTHY PROTEINS, CARBS.Byline: Chrys Wu Correspondent John Foley John Foley may refer to:
n. The manager or owner of a restaurant. [French, from restaurer, to restore; see restaurant. who lives in Sonoma, Calif. Many people find themselves in similar situations, skipping breakfast, and then grinding away at work fueled by nothing more than coffee, vending-machine snacks and either too-heavy or barely-there lunches. But nutritionists say that for those who constantly find themselves exhausted, the true food energy solution lies beyond the quick fix of caffeine and sugar highs. Here are some of their tips to help face the day with more energy, bite by bite. Assuming you are getting enough sleep, the first step to boosting your energy is staying hydrated hy·drat·ed adj. Chemically combined with water, especially existing in the form of a hydrate. Adj. 1. hydrated - containing combined water (especially water of crystallization as in a hydrate) hydrous and eating at regular intervals. This begins with breakfast, says Jessica Siegel of Los Angeles, a registered dietitian registered dietitian, n See dietitian, registered. for Gelson's supermarkets and a spokesperson for the American Dietetic Association The American Dietetic Association (ADA) is the United States' largest organization of food and nutrition professionals, with nearly 65,000 members. Approximately 75 % of ADA's members are registered dietitians and about 4 % are dietetic technicians, registered. . Within an hour of waking, she suggests eating a combination of protein and carbohydrates. A 10-minute breakfast fix is all it takes, says Siegel. This could be a bowl of whole-grain cereal with plain yogurt and fresh fruit, or a couple of hard-boiled eggs and wheat toast. For those who must eat on the run, registered dietitian Susan Bowerman, assistant director of the UCLA UCLA University of California at Los Angeles UCLA University Center for Learning Assistance (Illinois State University) UCLA University of Carrollton, TX and Lower Addison, TX Center for Human Nutrition, suggests this three-ingredient smoothie smooth·ie also smooth·y n. pl. smooth·ies Slang 1. A person regarded as being assured and artfully ingratiating in manner. 2. A smooth-tongued person. : Add a scoop of soy-and-whey-based protein powder and some fresh or frozen fruit to either soy, 1 percent or skim milk skim milk n. The milk from which the cream has been removed. skim milk the residue from whole milk after the cream has been skimmed off. In today's usage it is the residue after the butterfat is removed. . ``That really should sustain you throughout the morning and carry you through to lunch.'' Bowerman says this energizing energizing, adj giving energy to; revitalizing; rejuvenating. mixture works because the protein metabolizes slowly, keeping you from feeling hungry and helping you stay mentally alert. And the carbohydrates provide the quick shot of glucose to power muscles. If you feel yourself flagging before lunch, stay away from the vending machine, she says. Cramming a candy bar and slamming more coffee is like taking a ride on the caffeine- and sugar-high roller coaster. The combination causes blood sugar levels to spike and the nervous system to kick into overdrive. But the burst only lasts for a short while. To lift yourself out of the late-morning lows more gently, have another light snack of carbs and protein, such as fresh fruit and plain yogurt, low-fat cheese and a few whole-grain crackers, or carrots with light ranch dip. For lunch, lean proteins, like chicken or tuna, and a side of vegetables and brown rice or whole-grain bread are a great way to go, nutritionists say. Tempted to eat only leafy greens at midday? Think again. ``Everybody, when they're trying to be good, eats the rabbit salad for lunch, like lettuce, tomatoes, cucumbers,'' Siegel says. ``(But) you're not a rabbit. You also need the stuff that's going to help make your blood sugar last longer.'' Try starchy starch·y adj. starch·i·er, starch·i·est 1. a. Containing starch. b. Stiffened with starch. 2. Of or resembling starch. 3. vegetables like corn, peas, carrots and especially beans, ``because beans are that perfect combination of high fiber, complex carbohydrate complex carbohydrate n. A polysaccharide consisting of a chain of glucose molecules; starch. and protein.'' For those who still fear carbohydrates, here's some news: Atkins is over. ``Everybody was tired,'' Siegel says, explaining that no-carb diets deprive the body of the quick energy muscles need, whether you're a desk jockey or a triathlete tri·ath·lete n. One who competes in a triathlon. . But that doesn't mean you should avoid protein. ``Every time you eat a carb, eat a protein with it,'' says registered dietitian Teri Tom. As sports nutritionist nu·tri·tion·ist n. One who is trained or is an expert in the field of nutrition. nutritionist Dietitian, see there at the Sports Club/LA in West Los Angeles
She recommends people eat every three to four hours. This could include breakfast, lunch and a snack of cold cuts or cottage cheese cottage cheese a soft, uncured cheese made from soured skim milk; most of the lactose is removed with the whey. Used in low-residue diets for dogs and cats. before dinner. Tom packs an insulated bag with an ice pack and turkey jerky jerky see biltong. , low-fat cheese and an energy bar or shake. ``But you have to watch out for the numbers on those,'' Tom says. ``You generally don't want one where carbs are much higher than the protein.'' As for Foley, the Sonoma former restaurateur, a new diet has done wonders for his energy level. ``I eat nuts in the afternoon while I'm working, instead of sugar,'' Foley says. ``If you have 13 or 14 almonds in the afternoon, suddenly, you're not hungry anymore.'' As an alternative, Foley's favorite snack is celery with peanut butter. ``The peanut butter gives me a pretty good boost if I feel kind of sluggish, but I really don't feel that way anymore. I think a lot of it might have to do with the fact that I'm eating lunch now, too.'' Coffee can hurt, not help John Foley made a dramatic change to his diet, giving up sugar, pastries, white bread, enriched flours, chocolate and potatoes. He also gave up caffeine. ``I used to drink five or six cups of coffee a day - now it's strictly tea,'' he says. ``By 3 o'clock in the afternoon, I could seriously fall asleep at my computer. That doesn't happen any longer.'' Experts say drinking more than two to three cups of coffee daily may keep you awake, but it also disrupts your sleep, messes with your biochemistry, and possibly makes you more tired in the long run. ``Caffeine is awesome for energy, but you have to be really careful about how you use it,'' says registered dietitian Jessica Siegel. She and others suggest that it's best to stop drinking coffee and other caffeinated beverages, such as Red Bull, by noon to ensure a good night's rest. If you must have caffeine, here are some tips to help you get a better boost. Break it up: Having caffeine every day can make the body used to having a certain level of the stimulant all the time. Stop on the weekends so that weekday coffee or soda will work better. Add nutrients: Many caffeinated drinks have a lot of sugar and fat and no nutrients. Next time you have coffee, make it a low-fat latte instead, and skip the whip. You'll get calcium and fewer calories. Take a nap: Respondents in a study conducted at a leading sleep research center in London reported that taking a 15-minute nap immediately after drinking one cup of coffee or a caffeinated drink made them feel most awake for the longest period of time. The study was conducted on tired drivers, and the longest they felt alert was about two hours. Researchers said the caffeine nap was no substitute for sleep, but in a pinch, it can work. Have teatime: Black or green teas contain caffeine and can be an effective, healthy, zero-calorie substitute for coffee, soda, or Red Bull. -C.W. CAPTION(S): 6 photos, box Photo: (1 -- cover -- color) ENERGY BLAST! How to get revved up the healthy way Photo Illustration by Shane Kidder/Daily News (2) no caption (collage of fruit and vegetables and nut photos) (3 -- 6) no caption (fruits and vegetables) Michael Owen Baker/Staff Photographer Gus Ruelas/Staff Photographer (9) no caption (cup of coffee) Photos.com Box: Coffee can hurt, not help (see text) |
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