Energy Plan| part 2

Energy PLAN | part 2


FOOD  – The Fabulous Energizer

It’s time to stop moping around with low energy levels and start to pump up your mojo with these Food ENERGY boosters that research has clearly shown to work. I have used these in my practice for years now and they have proven effective with thousands of patients. Start today!


7 Easy Steps to Regain Energy!

Get pumped up with PROTEIN first thing!

Cut Back on Sugar

Eating too much sugar in your diet is the fastest way to burn out your energy. Sugar or breads will send your glucose and insulin levels up and will continue to do so throughout the day if you eat or drink foods with added sugar – Sending levels of insulin and glucose up – creates more waves of fatigue, cravings, depression and a nice fat tire around your mid-section. 4 grams of sugar = 1 tsp. of sugar – this means that a mocha and a muffin contain about 30 tsp. of sugar in them. Now just imagine eating 30 tsp. of sugar in the morning for breakfast… is it any wonder why you are wiped out. Sugar is a depressant –end of story.



Colorful veggies – and lots of them – limited fruit, lean proteins, legumes, nuts, seeds, good fats, and high fiber foods. See my diet program for best results!


Stop eating ENERGY SUCKING foods

These are foods that are high glycemic carbohydrates (see this will help you find foods that are zapping your energy. The high glycemic foods measure the speed at which a food you eat turns to sugar in your mouth. This in turn creates high insulin levels, which wipes you out and makes you fat. You get an initial boost (actually some people do not even get a boost), but then you hit a trough that is lower than your energy was before you ate the high glycemic sugar/bread type food. These foods include all WHITE foods (I call them the WICKED WHITES) potatoes, white rice, foods made from flour, i.e. crackers, cereals, cookies, starches, etc. These foods must be eaten with extreme caution. Worst of all, the energy that isn’t burned (if you carb load and don’t ride your bike 20 miles afterwards) it gets stored as fat.


Eat five or six small meals a day

This keeps your metabolism up and your energy evenly distributed thorough out the day. Eat small meals – eat slowly and take your time! Pair complex carbs that are high in fiber (beans, peas, veggies) with unsaturated fats, (avocados, nuts, seeds, olive oil, olives). Add protein, such as lean meats, nuts, fish, and edamame, as part of your dish for added brain function and energy.


WATER – your best friend!

Stay hydrated throughout the day. If you are to the point where you’re feeling thirsty, you are already on the verge of dehydration. A drop of 2.5% in hydration is one of the most efficient energy suckers. In fact if you feel thirsty and tired, drinking a full glass of water will most likely wake you up instantly. If you are dragging around and feeling foggy in the brain – please grab a glass of water –BEFORE you grab an energy drink! Those that stay hydrated on average eat 10% less calories per day. Water increases the metabolism and creates a feeling of fullness. Aim for 1 gallon of water per day – and flush out the toxins in your body that also are contributing to your fatigue.


Skip the Night Cap!

While alcohol may help you go to sleep, it will interfere with your deep sleep and make you feel wiped out when its time to wake up in the morning.


Coming Soon….Energy PLAN | part 3



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