You can search the internet for 5 minutes and find wildly different research on the benefits or dangers of caffeine intake on the body. But, the truth of the matter is, caffeine is generally safe for most people. When used properly it can be an effective productivity booster also.
It is generally accepted that it is ok for an adult to consume 400 milligrams of caffeine per day. That is about the amount in 2 small cups of coffee.
But, that being said, some adults will experience side effects from that much caffeine and should cut back. If you are sensitive to caffeine, you should reduce your intake if you experience sleeplessness, jitters, nervousness, stomach upset or a fast heartbeat.
As a rule of thumb, use caffeine sparingly to make sure it does not interfere with your body’s natural energy levels and your ability to get 7 to 8 hours of sleep per night. But, the bottom line is having a coffee or two can provide a good energy boost and there does not seem to be side effects for most people.
As with caffeine, you can find wildly different research on the benefits or lack thereof of drinking water. But, I can speak from personal experience with hundreds of clients that it can make a very positive difference in helping you fight your food cravings, and keeping you energized throughout the day.
When it comes to food cravings, most people do not realize that they are experiencing mild dehydration and are not actually hungry. If you tend to experience cravings for certain foods at certain times of the day, keep yourself hydrated and watch those cravings slip away.
Also, water will provide you an energy boost during the day. Feeling tired is usually one of the first signs of dehydration and having a glass or two of water will help perk you up. CITE
When it comes to how much water you should be drinking each day, it really depends on your activity level, weight and goals. As a trainer, I suggest to my clients to drink between 2-4 liters each day, so begin there and find what feels right for you.
Vitamin & Sports Drinks
Unfortunately, most vitamin drinks are just huge marketing hype machines. These companies will put words like “immune boosting” or make claims specific to one nutrient and its purported benefits. Unfortunately, most of these claims go well beyond conventional nutritional data. Any vitamin drinks that have purported health benefits written on the bottle, are probably not worth the $4 price tag. While you may not be doing any damage to your health with these drinks, make sure to pay attention to the sugar content- it can be as bad as soda.
Also, you surely have seen commercials’ that show elite pro athletes with eight pack abs guzzling sports drinks before, during and after their workouts, right? So why shouldn’t you drink them, too? Plain and simple, you don’t sweat and move enough. All the excess sugar from these drinks is going to result in body fat storage for you. These drinks are formulations of electrolytes and sugar to replenish the body after a long, strenuous workout or to give you a boost to get a first down with one minute left in the game. They are certainly not formulated to have with your salad at lunch. There is too much sugar in these sports drinks and you will sabotage your health and your workday if you drink them. So stay away from sports drinks, unless you are a competitive athlete, and even then, use them sparingly.
Refined Carbohydrates: A Curious Culprit
If you’re like most people, one of your main desires to start the New Year off right is to lose excess weight from the holidays (and, um, the earlier part of last year too). But this time, keep it off!
Weight loss has little to do with willpower. You need information, more than will power. If you change what you eat you don't have to be overly concerned about how much you eat. By adhering to a diet of low carbohydrate meals with a sufficient amount of absorbable protein, you can eat enough to feel satisfied and still wind up losing fat-without obsessively counting calories or fat grams.
Food can be good or bad. The ratio of protein, carbohydrate, and fat that you eat is an important key to permanent weight loss and optimal health; It is vital to understand the rules that control the powerful biochemical responses generated by food.
Do you know why eating too many refined carbohydrates can make you fat? It’s all about insulin. Insulin is a hormone produced by the pancreas. Insulin’s role in the body is to regulate blood sugar (glucose levels). The more carbohydrates you eat, the more glucose you will produce. Blood sugar levels will rise rapidly when you eat refined carbohydrates. The body produces large amounts of insulin to deal with the excess glucose. That increase in insulin in the blood stream from eating refined carbohydrates or too many calories causes the cells to lose their ability to respond to insulin. This is called insulin insensitivity or insulin resistance.
And there’s more bad news. The body can’t burn all the glucose. And if all of the storage areas are full from storing glucose, insulin will tell the body to “lock" the fat in the fat cell, preventing it to be used as a source of energy.
The higher the blood sugar levels, the more insulin the body produces and the fatter you become. Because the American Diet has become so nutritionally poor, the medical community has come up with a new disease: Metabolic Syndrome, which has now reached epidemic proportions. Perhaps a 30-50% or more of our population is unable to process carbohydrates (sugars and starches) efficiently. In many people genetics can contribute to the problem, but more often than not, people can improve their health with strategic lifestyle changes. If you get sleepy or have a lack of energy during the day, eat too much (or too little), or have any early indications of elevated cholesterol, hypertension, a blood sugar imbalance, or periods of depression- you probably need help to regain back Your Ideal Self ! By moderating carbohydrates- sweets, pasta, starches, snack foods, even some fruits & vegetables- you can increase your fat burning and optimize your energy level. This will enable you to eat much more of what you want!
The good news is that you can do something to take action now before it’s too late. In the U.S. today, we are the most medicated, and, most obese nation. Shedding the unwanted pounds and achieving the body you want is a wonderfully empowering feeling- But it’s also become a matter of health & quality of life! Lifestyle changes are the most effective to restore health and vitality.
Successful Weight Management Requires a Sustainable Diet
Learning Eating Habits Takes Time: Short term diets can't work. There are no short cuts to sustained weight reduction. True, there are tons of fad diets that may cause you to lose weight, but few if any prepare you for the task of maintaining your weight reduction. Some of these diets may actually have some adverse health effects by causing you to lose lean muscle mass in addition to fat. Do your research & educate yourself before choosing a weight-loss program. Long term weight control requires the adoption of long term healthy eating habits.
One program that we’ve used successfully is Ideal Protein
The Ideal Protein Weight Loss Method is a medically designed protocol that results in fat loss while sparing muscle mass. We have seen patients chose it as their “Last Diet”, and lose 20, 50, even 100+ lbs. While afterwards keeping the weight off and making dramatic improvements to their health.
The Ideal Protein Protocol was developed in France over 25 years ago by Dr. Chanh, MD, PhD, who focused his career and research on nutrition with a particular emphasis on the treatment of obesity and obesity related issues. It is an easy 4-phase protocol which helps stabilize the pancreas and blood sugar levels while burning fat and maintaining muscle and other lean tissue. According to Dr. Chanh, “Most of our diets are grossly disproportionate in its share of saturated fats and sugars, such as in breads, cereals, muffins, cakes, pastries, pasta, pizza, rice- These cause the pancreas to produce an overabundance of insulin, which stays in the system and puts the blood sugar level in a negative balance causing weight gain.”
Through Ideal Protein your body will transform its’ ability to digest sugars properly by regulating insulin levels. How? By giving the pancreas a well-deserved break and by limiting simple and complex carbs until the weight loss goal is achieved.
Most patients on average, lose 2-3 lbs. per week, in a natural & healthy way. With over 25 years of clinical experience and many million success stories in Europe, Canada, and the United States, the program enables the following:
For more information about the Ideal Protein Program, call one of our clinicians at Ravive Health & Vitality at (619) 642-0477.
Free consultations are available & educational workshops are also offered monthly.
Ravive is an Integrated Wellness Center, specializing in a variety of holistic health therapies. While specializing in medical weight loss, the clinic also offers expert treatments, including: Massage, Acupuncture, B12 injection therapy, and Laser Body Sculpting. The clinic is committed to making San Diego an even healthier and happier place that it is now.