The Power of Caffeine

The Power of Caffeine and Energy Drinks
– Lots of people (like 80% of adults) can’t wake up without the daily morning coffee. The “Get Go” psychoactive drug can increase concentration & reduce fatigue. In other words…you get things done! But what about coffee in high doses? It can give you headaches, heart palpitations, and even nausea. In very high doses, mania & seizures.
Hmmm, then what about energy drinks? RedBull can give you wings while with Monster some people can do a 2hr workout session and still wants more. And let’s not mention if you mix them with alcohol which produce mixed effects since energy drinks have stimulants and alcohol a depressant.
The reality is that energy drinks are not appropriate for exercising or high physical activity because they are diuretic. The body lose water & dehydrate. Plus if you mix them with alcohol you’ll get more dehydrated because they are both diuretic in their own way.
Just because an energy drink looks cool and has nice colors and herbal supplements doesn’t make it safe. According to the Substance Abuse & Mental Health Services Administration, since 2011 emergency visits have increased because of energy drinks side effects.
What to do? Read labels. If they are not properly labeled, at least search the ingredients so that you can understand what are you drinking. Some people don’t even know what they are drinking.  It’s your health. Knowledge is power.

What to do for amazing abs?

– Exercise all the muscles of the famous area of the “six pack”. Basically and in general: rectus abdominis (middle), transverse abdominis (horizontal), and obliques (external and internal) in other words … those on the sides.

– Eat the right foods: think of fiber and protein. Eat every 3-4 hours to keep stress hormones under control. For example, cortisol is associated with belly fat.

– Eat the right carbohydrates – are our first source of energy. The right ones will stabilize the insulin.

– Tomatoes! are rich in potassium (such as yogurt and bananas and help not feel bloated for sodium products.

How much protein is TOO much protein?

 

Fitness tip: How much protein is too much protein?
We already know that we need protein for our hair, skin, nails and to maintain a good lean body mass. Also, we need it because almost very function in the body needs protein.  According to the Academy of Nutrition and Dietetics, to have a high protein low carb plan is good but too much protein can be unhealthy and can have major side effects. Extra protein will NOT help build more muscle because the body will take it as calories and fat.
*** Adults should take 10% – 35% of the day’s calories.
Recommended amounts for women: 46 grams
Recommended for men: 56 grams
Who needs more protein?
– Pregnant and breastfeeding women, athletes, dieters, vegetarians, vegans.
Protein should take up no more than 1/3 of your plate at meals. But you should include some protein in every meal to spread your intake.
Adverse effects:
The International Journal of Sport Nutrition and Exercise Metabolism explains that ingesting too much protein than what you are supposed to can lead to: elevated toxins in blood, nausea, diarrhea, plus other problems. Also, TOO much is STORED AS BODY FAT.
So…if you are trying to lose weight and you are exercising and cutting on processed foods, sugar, etc…and are not seeing results and you are in a very high protein diet…maybe you should take a look at your protein intake.

 

Foods to stop sugar or salt cravings!

 

Nutrition tip: Foods to stop sugar or salt cravings!

Sunflower seeds (regulate your nerves and muscles), plain frozen yogurt with fresh fruit, dark chocolate (65% or more of cocoa), pistachios , mini whole wheat pretzels (packed with fiber).

This is a good example of dark chocolate and tastes pretty good!

 

How to control “sugar spikes”?

Eating too much sugar makes you accumulate fat since in general terms sugar becomes fat. It also causes blood vessels in the brain to become damaged and impedes the flow of nutrients. How to prevent so-called “sugar spikes” or uncontrolled desire to ingest sugar? Add to your meal plan more fiber and whole grains.

Watch out for these on SALADS!

Salads are healthy but sometimes a person can add something that will make it NOT that healthy.
1) Croutons – have ZERO nutritional value. Add 100 additional calories to your salad.
2) Bacon- NOT a good protein. 3 regular strips of bacon has more than 4,000 mg of sodium. They have preservatives called sodium nitrites which are not healthy. Even imitation bacon is sometimes full of sodium.
3) Processed or fried meat- they are crawling with preservatives, high sodium, and bad fats. They add protein but better to choose healthier options like: grilled chicken or turkey. WATCH OUT! Breaded or crispy is also another way to say fried. Take it easy on the fried.
4) Too much cheese- a little cheese is a good source of dairy plus gives flavor. BUT don’t empty the whole package of cheese in the salad.
5) Candied flavored nuts- nuts are a great source of protein BUT not exactly the ones covered in sugar. Watch OUT for : honey roasted, flavored, candied or any other word related to sugar. Use plain or raw nuts for texture.
6) Heavy dressings- THESE are the real salad offenders. Some are high in sodium, fats, sugar, and MSG. The creamier the dressing, the more calorie rich. Stay away from blue cheese and ranch. Use a lighter version like: a vinaigrette, lemon juice, olive oil and vinegar, poppy seed.
7) Too much dressing- TOO much of a lighter dressing is as bad as little of the unhealthy kind. Ask for the dressing on the side.
8) Iceberg lettuce- watery and have FEW nutrients. Go for Romaine, spinach, or red leaf.