What You Need To Know About Calories?

Automobiles use gasoline to get the ENERGY they need to move. Your body uses (metabolizes or burns) food to get the energy it needs to power every move you make. The amount of energy produced by metabolizing food is measured in terms of something we call calories. So as an example, a banana that has 105 calories will produce 105 calories of energy that your body can use for work.

But you take in calories from different types of nutrients:

* One gram of carbohydrate provides four calories of energy.
* One gram of protein provides four calories of energy.
* One gram of alcohol provides seven calories of energy.
* One gram of fat provides nine calories of energy.

The reality is that all food provides calories, and all calories provide energy. HOWEVER, not all calories come with extra benefits such as amino acids, fatty acids, fiber, vitamins, and minerals. Some foods contain something called EMPTY CALORIES. This term has nothing to do with the calorie's energy potential. It describes what you can think of as NAKED CALORIES, or one with no extra benefits. The best-known empty-calorie foods are table sugar and ethanol (the kind of alcohol found in beer and wine). On their own, sugar and ethanol give you energy but provide no nutrients.

Be cautious of people who tell you that "calories don't count" or that "some calories count less than others". They are usually trying to convince you to follow a diet that concentrates on one kind of food or nutrient to the exclusion of most others. One common example is the HIGH-PROTEIN DIET.

The high-protein diet basically says to cut back on, or even eliminate, foods that contain carbohydrates. This diet follows the assumption that since muscle tissue is mostly protein, any protein you eat will go straight from your stomach to your muscles, while everything else turns to fat. Or put another way, this diet says that you can indulge yourself with protein foods until your eyes bug out, because no matter how many calories you get, they'll all be protein calories and they'll all end up in your muscles, not on your stomach or hips.

Wouldn't it be nice if that were the case? The problem is, it isn't the case. The truth is that all calories, regardless of where they come from, give you energy. If you take in more calories (energy) than you spend each day, you'll gain weight. If you take in less calories than you use up, you'll lose weight. This nutrition rule applies to everyone.

So now that you have a better understanding of calories, you might be asking yourself "How many calories do I need?" Think of your calorie (or energy) requirements as a bank account. You make deposits when you consume calories. You make withdrawals when your body spends energy on work.

The amount of energy you withdraw each day depends on two things:

(1) The energy (calories) you need when your body is at rest; and
(2) The energy (calories) you need when you are actively working.

To keep your energy account in balance, you need to take in enough calories each day to cover your withdrawals.

NOTE:  As a general rule, an average man burns more calories than an average woman because his body is larger and has more muscle. As an example, a man who weighs 150 pounds can consume about 10% more calories than a woman who weighs 150 pounds and still not gain weight.

You may not realize that your body burns calories when it is at rest, but it does. Your heart beats. Your lungs expand and contract. Your intestines digest food. Your liver processes nutrients. Your glands secrete hormones. Your muscles flex. Cells send electrical impulses back and forth among themselves, and your brain continually signals to every part of your body.

The energy that your resting body uses to do all of this is called your RESTING ENERGY EXPENDITURE or your BASAL METABOLISM, and it accounts for 60% to 70% of all the energy you need each day. There are unique formulas that will allow you to calculate your resting energy expenditure and are based on age and gender. Feel free to send me a message if you would like the specific formula that applies to you.

Your second largest chunk of energy is the energy you withdraw to spend on physical work. That includes everything from brushing your teeth in the morning to working out in the gym.

So your total energy requirement (the number of calories you need each day) is your resting energy expenditure plus the calories required to cover the amount of work you do.

Lets address the calories required to cover the amount of work that is done, or the second part. Here's approximately how many calories a 155 pound person would use in an hour's worth of different kinds of work:

Activity / Calories:  (for a 155 pound person)

Sleeping / 65
Reading / 74
Sitting / 74
Standing / 84
Driving / 149
Ironing /158
Washing Dishes / 158
Shopping / 167
Cooking / 186
Housework / 205
Bowling / 214
Dancing (ballroom slow) / 214
Golf (cart) / 242
Volleyball (recreation) / 242
Weight lifting (general) / 242
Bicycling (leisure) / 279
Mopping / 316
Washing Car / 316
Gardening / 381
Hiking / 419
Dancing (aerobic, modern) / 419
Aerobics (low impact) / 428
Golf (carry clubs) / 428
Swimming (moderate) / 428
Tennis (singles) / 428
Weight lifting (vigorous) / 428
Aerobics (high impact) / 493
Jogging / 493
Rowing Machine (moderate) / 493
Stair Step Machine / 493
Stationary Bike (moderate / 493
Walking (up stairs) / 567
Bicycling (mountain) / 595
Bicycling (12-14 mph) / 614
Rope Jumping / 707
Running (6 mph) / 707
Elliptical Trainer / 800

With these numbers, let's now take a look at an example that calculates TOTAL ENERGY REQUIREMENT. Remember Total Energy Requirement (TER) = Resting Energy Expenditure (REE) + Work-Related Activity (WRA). Let's shorten that up in an equation.

TER = REE + WRA

Our example is going to involve a 45-year old male.  Let's look first at his RESTING ENERGY EXPENDITURE. To determine the number of calories a 45-year old male would need when resting, we need to calculate it from the equation:

REE (45-year old male) = (11.6 x [weight in kilograms]) + 879

NOTE:  This is a known equation based on age and gender.

Assuming this male weighed 168 lbs, and noting that 1 kilogram (kg) = 2.2 lbs, his weight in kilograms would be 168 lbs/(2.2 lbs/kg) = 76.36 kg. Plugging this value into our equation for REE above would yield:

REE (45-year old male) = (11.6 x [76.36]) + 879 = 1,765 CALORIES

NOTE:  This is the amount of calories needed and burned daily by the 45-year old male when he is at rest.

Next, we need to calculate the WORK-RELATED ACTIVITY for the 45-year old male on a given day. Let's assume this male did the following work:

* Walked around two hours total at work and home = 167 calories/hour x 2 hours = 334 calories
* Jogged one hour = 493 calories/hour x 1 hour = 493 calories

So based on the activities performed that day, the 45-year old male would need:

WRA (45-year old male) = 334 + 493 = 827 CALORIES

So the TOTAL ENERGY REQUIREMENT would be:

TER = REE + WRA = 1,765 + 827 = 2,592 CALORIES

This is the Total Energy Requirement needed by the 45-year old male that day in order to maintain weight.

Now, as far as the BREAKDOWN OF CALORIES in a person's diet, the majority of top researchers and scientists in the industry recommend a breakdown that consists of 40% to 60% healthy carbohydrate, 20% to 30% healthy protein, and 20% to 30% healthy fat.

If you are deviating from this breakdown regularly, you are not in BALANCE. To verify whether you are in balance, run an experiment on your diet. For one week, write down what you eat on a daily basis, along with the time you eat and the nutrition information such as the number of grams of carbohydrate, protein, and fat in each meal. For each day you logged your meals, calculate the percentage breakdown between carbohydrate, protein, and fat. Then verify it falls into the range I just mentioned. If it doesn't, start making modifications to your diet so that it does fall into range. And really, you want to strive to achieve balance with every meal every day. But start by looking at the breakdown each day for a week. Make adjustments if necessary, and remember to eat healthy carbohydrate, healthy protein, and healthy fat. And remember, it's not about perfection. Strive for progress.

I hope this gives you a better understanding of calories and how to construct your diet. Now, the next part is up to you--putting this information to good use!

If you have any questions about anything discussed in this week's article, please don't hesitate to send me a message. Have a happy and healthy week!

Healthy Foods That Provide High Energy

Last week I discussed some fundamental things you could do to maximize your energy level.

Two of the tips I discussed were "Strive to eat 5-6 small, WELL-BALANCED meals throughout the day" and "Eat foods that are low-glycemic".  For a refresher on these two tips, click on my blog article The Keys to Maximizing Your Energy Level.
 
I defined "WELL-BALANCED" as a diet that consists of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function properly. The other macronutrient is water.

I also talked about the benefit of eating foods that are "LOW-GLYCEMIC" over those that are medium or high glycemic. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy. If you would like to look up the glycemic index of different foods, take a look at the following websites:  http://www.mendosa.com/ or http://www.glycemicindex.com/.

There is also a term called the "glycemic load" which comes into play when we talk about the glycemic index, but I will save that explanation for a future discussion. For now, get yourself familiar with the glycemic index and opt for those foods that are low-glycemic.

Below is a list of various high energy foods. I've listed them under their major nutrient categories: carbohydrates, fats, proteins, proteins/carbohydrates, proteins/fats, and proteins/carbohydrates/fats, and I included a short discussion on water. Use these foods to create healthy meals aimed at giving you lots of energy. And make sure you pay attention to BALANCING your meals: 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein.

Also understand that there are other healthy foods that fall under these categories. I've chosen to focus only on high energy foods for this discussion.


CARBOHYDRATES:

* Whole Grain Bread
NOTE: High in fiber

* Whole Grain or Whole Wheat Pasta
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as copper, selenium, magnesium and manganese. Also high in fiber.

* Brown Rice
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as manganese, selenium, magnesium. Also high in fiber.

* Oatmeal (rolled or steel-cut oats)
NOTE: Oats contain a small amount of most of the B vitamins, and a good amount of manganese, phosphorus, selenium, magnesium, zinc, and iron. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.

* Yogurt
NOTE: Contains a small amount of most of the B vitamins and rich in calcium. Don't eat excessive amounts due to the fat content.

* Sprouts
NOTE: Contain the B-complex vitamins, and show a big jump in Vitamin A and an almost unbelievable amount of Vitamin C over that present  in unsprouted seeds.

* Broccoli
NOTE: Very high in vitamins A, C, and K, a great source of folate, dietary fiber, manganese, and potassium. Also decent in vitamin B6, vitamin B2, phosphorus, magnesium, omega 3's, iron, and calcium.

* Asparagus
NOTE: An excellent source of folate, and a very good source of vitamins B1, B2, B3 and B6. Also contains the B vitamins choline, biotin, and pantothenic acid. Additionally, it is rich in fiber.

* Spinach
NOTE: High in vitamins A, C, E, K, B1, B6, and minerals like potassium, calcium, magnesium, and zinc.

* Brussel Sprouts
NOTE: An excellent source of vitamin C, a very good source of beta-carotene and manganese, and a good source of vitamin E. Also very high in fiber.

* Red Peppers
NOTE: Extremely high in vitamin C, a good source for beta carotene, and a good source for niacin (vitamin B3). Also high in fiber.

* Green Peppers
NOTE: Extremely high in vitamin C and a good source for fiber.

* Tomatoes
NOTE: Rich source of vitamins C, A, and K, manganese and other minerals, B vitamins, iron and folates. Also high in fiber.

* Bananas
NOTE: Rich source of potassium. Unlike some nutrients, potassium isn't stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating. Also rich in vitamin, B6, vitamin C, and manganese. And a good source of fiber.

* Apples
NOTE: Contains vitamin C and fiber.

* Grapes
NOTE: A good source of vitamins C, A, and K, as well as B-complex vitamins such as pyridoxine, riboflavin and thiamin. Also rich in copper, iron and manganese.

* Peaches
NOTE: A very good source of vitamin C, a moderate source of vitamin A, and rich in potassium and iron. Also contains the B-complex vitamins niacin, pantothenic acid, pyridoxine, riboflavin and thiamin.

* Pineapple
NOTE: An excellent source of vitamin C and a good source for Vitamin A. Also rich in the B-complex vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium.

* Strawberries
NOTE: An excellent source of vitamin C. Also rich in the B-complex vitamins. It contains very good amounts of vitamin B6, niacin, riboflavin, pantothenic acid and folates. And contains a good amount of minerals like potassium, manganese, copper, iron and iodine.

* Blueberries
NOTE: Contains a good amount of vitamin C, manganese, and small amounts of the B-complex vitamins such as niacin, pyridoxine, folates and pantothenic acid. Also a good source of fiber.

* Cantaloupe
NOTE: Exceptional energy food because of its combination of vitamin B6, folate, niacin (vitamin B3), and dietary fiber. The B vitamins (necessary for the body to process sugars and carbs) combined with fiber (which helps the sugars be distributed gradually) support energy production by keeping blood sugar levels stable. Also an excellent source of vitamin A, vitamin C, and a good source of potassium.

* Mango
NOTE: A very good source of vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin A, and a very rich source of potassium. Also a good source of fiber.

* Kiwi
NOTE: With more vitamin C than an equal amount of orange, it's a potent energy-boosting food. When vitamin C levels are depleted, people often feel tired. Also contains very good levels of vitamin A, vitamin E, and vitamin K, potassium, manganese, iron and magnesium. An excellent source of omega-3 fatty acids as well as soluble fiber. Also contains small amounts of the B-complex vitamins, folates, niacin, riboflavin, and thiamin.


FATS:

* Avocados
NOTE: Provide nearly 20 essential nutrients, including B vitamins and folates, vitamin E, potassium, and fiber.

* Olive Oil
NOTE: Contains monounsaturated fatty acids which are a healthy fat.

* Canola Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).

* Fish Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).


PROTEINS:

* Lean Beef (ideally free-ranged)
NOTE: A very good source of vitamin B12 and a good source of selenium, zinc, iron, phosphorus and B vitamins outside of vitamin B12.

* Chicken (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with selenium, phosphorus, potassium, magnesium, zinc, and iron. Also a good source of omega-3 and omega-6 essential fatty acids.

* Steak (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with zinc, phosphorus, selenium, and iron. Also a good source of omega-3 and omega-6 essential fatty acids. Eat steak once a week for iron. If you eat a strict low-fat diet, iron deficiency can develop.

* Low-Fat Cottage Cheese
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, and calcium.

* Low-Fat Cheese
NOTE: A source of the B-complex vitamins, and a good source of phosphorus, calcium, selenium, and zinc. Also a good source of omega-3 and omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES:

* Black Beans
NOTE: A good source of the B-complex vitamins, manganese, magnesium, phosphorus, iron, copper, potassium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Pinto Beans
NOTE: A good source of the B-complex vitamins, manganese, phosphorus, magnesium, potassium, iron, copper, selenium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Navy Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Kidney Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Baked Beans
NOTE: A good source of the B-complex vitamins, phosphorus, copper, zinc, potassium, magnesium, and calcium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Lentils
NOTE: A good source of the B-complex vitamins, manganese, iron, phosphorus, copper, potassium, magnesium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Chickpeas
NOTE: A good source of the B-complex vitamins, manganese, copper, phosphorus, iron, zinc, and potassium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

NOTE: In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week.


PROTEINS / FATS:

* Salmon
NOTE: A good source of the B-complex vitamins, selenium, phosphorus, potassium, and magnesium. Also an EXCELLENT source of omega-3 and omega-6 essential fatty acids.

* Eggs
NOTE: A very good source of the B-complex vitamins, vitamins A, D, and E, along with selenium, phosphorus, iron,zinc, calcium, and potassium. Also a very good source of omega-3 and omega-6 essential fatty acids. Some experts advise not to eat more than three whole eggs per week. Strive to eat more egg whites than whole eggs.

* Almonds
NOTE: A good source of the B-complex vitamins, manganese, magnesium, copper, phosphorus, calcium, iron, zinc, potassium, and an excellent source of vitamin E. Also an excellent source of omega-6 essential fatty acids. Ounce-for-ounce, almonds are the most nutrient-dense nut.

* Peanuts
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES / FATS:

* Soy Milk
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Soy Nuts
NOTE: A good source of the B-complex vitamins, vitamin K, manganese, phosphorus, magnesium, copper, potassium, zinc, selenium, iron, and calcium. Also high in fiber and an excellent source of omega-3 and omega-6 essential fatty acids.

* Sunflower Seeds
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, manganese, copper, zinc, magnesium, iron, potassium, and an excellent source of vitamin E. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Pumpkin Seeds
NOTE: A good source of zinc, magnesium, copper, potassium, manganese, and iron. Also an excellent source of omega-6 essential fatty acids.

NOTE: I mentioned the B vitamins, regularly, as a nutrient in the foods above. This should make sense as the B vitamins are known as the ENERGY vitamins.  In some cases above, I just mentioned the B vitamin number and in others, I mentioned the actual name of the B vitamin, i.e. niacin, or riboflavin. To avoid confusion, I listed the B vitamins below along with their actual name.

Vitamin B1 (thiamin)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
Vitamin B12 (the cobalamins)


WATER:

Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells receive nutrients for energy less efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to 10 eight-ounce glasses of water a day. If plain water doesn't appeal to you, try spicing it up with a squeeze of lemon, lime or other citrus.

Armed with this new knowledge, I hope you will go out and increase your energy level with the foods discussed above. Remember to BALANCE your meals and choose low-glycemic foods as a rule of thumb. So what is going to be your first meal? What is going to be your favorite meal? Send me a message and let me know. Also, let me know if anything confused you in my article or if you need help putting healthy meals together.

The Keys to Maximizing Your Energy Level

Last week in my blog article entitled, What Are Energy Drinks? What Should I Know About Them? I talked about how to choose a healthy energy drink for those who are seeking more energy. It's quite clear that the energy drink industry is a thriving industry and growing quickly. This week I'm going to discuss some fundamental things you should understand if you want to maximize your energy level. Energy drinks can assist in providing you with more energy, but you will get a bigger boost from some key health practices.

Why did I choose to talk about energy? The reality is that your energy level must be a top priority. If you have no energy, you have no career. If you have no energy, you can't help others or make a difference. If you have no energy, you have no life.

You may think you only use energy when you're exercising or moving around. The reality, however, is that you are using energy ALL THE TIME, even when you're asleep or just relaxing in a chair. Energy is the basis of life. Your body uses energy to:  maintain a healthy body temperature, support breathing, build new tissue, repair damaged tissue, and generate new, healthy cells. Even a blink of the eye requires energy.

With that said, it's easy to understand why energy is so important. And the better you get at tapping into energy, the more you will get done and the better you will feel in the process.  So how do we tap into MORE energy? Well, there are several ways which I will discuss below.


TIP #1 ON MAXIMIZING YOUR ENERGY LEVEL:  DO NOT SKIP breakfast!

A lot of people skip breakfast, but it's one reason your energy gets zapped! Breakfast shouldn't be a big meal, but it should be healthy and WELL-BALANCED which I will discuss in the next tip. If you choose to skip breakfast, you are increasing the likelihood of eating a bigger lunch and eating more throughout the day as well. In fact, that has been proven through studies.

NOTE: Pay attention to the sugar and fat content in your morning meals. Those who eat sugary breakfasts are usually hungrier and eat more at lunch which leads to greater fatigue after lunch.


TIP #2 ON MAXIMIZING YOUR ENERGY LEVEL:  Strive to eat 5-6 small, WELL-BALANCED meals throughout the day.

Healthy eating doesn't stop in the morning. A WELL-BALANCED diet throughout the day is essential for sustaining your energy level.

NOTE: Well-balanced means a healthy ratio of carbohydrates to proteins to fats.

The carbohydrates, fats, and proteins in food provide calories (energy) to fuel exercise and energize your body. You help to optimize this energy when you choose healthy foods and balance your diet. To maintain balance, your diet should consist of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function. Water is the fourth macronutrient and will be discussed in a bit.

Now let's take a look at each of these three macronutrients in more detail.

Let's start with CARBOHYDRATES. Carbohydrates are the body's PREFERRED form of energy because they can be quickly converted to glucose for energy.

NOTE: Include fiber, with your meals. Fiber, also a carbohydrate, can help slow the breakdown and absorption of sugar from other carbohydrates, giving your body a more balanced release of energy, as opposed to a quick burst of energy. You can learn more about carbohydrates in my blog article entitled Carbohydrates: Are They Good? Are They Bad? Are They Necessary?

Next is FAT. As you may already know, there are "good" fats and there are "bad" fats. You can learn more about this difference in my blog articles FATS: The Good, The Bad, and the Ugly and FATS: The Good, the Bad, and the Ugly - Part 2.

Now what about PROTEIN? Carbohydrates and fats may supply the body with energy, but protein helps regulate the release of that power. Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.

Just remember that a well-balanced diet can raise or lower your energy level. If you find that you are still sluggish with a well-balanced diet, then you may want to visit a doctor for a check-up.


TIP #3 ON MAXIMIZING YOUR ENERGY LEVEL:  Eat foods that are LOW-GLYCEMIC.

The best way to maximize the body's potential for energy is to eat foods that are LOW-GLYCEMIC. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy.

Foods that lead to a big spike in blood sugar after consumption are called high-glycemic foods. These foods give you a quick burst of energy after eating them, but research shows that this energy burst is short-lived, and is followed by a slump or low energy feeling within a couple of hours after the meal. Examples of these foods include soft drinks, candy, white pasta, and sweetened fruit juices. Consumption of unhealthy high-glycemic foods is a common reason for fatigue.

Just keep in mind that the glycemic index allows you to compare how quickly energy is released in your body from specific foods, and you want to strive to eat foods that are low-glycemic. A good website for determining the glycemic index of foods is http://www.glycemicindex.com/.


TIP #4 ON MAXIMIZING YOUR ENERGY LEVEL:  Focus on high energy foods such as WHOLE GRAINS.

Eat whole grains whenever possible. Whole grains contain the full spectrum of B vitamins for energy generation. They're also high in fiber. Adults should eat 6 to 11 servings of whole grains each day. 


TIP #5 ON MAXIMIZING YOUR ENERGY LEVEL:  Consume at least TEN 8-OUNCE GLASSES OF WATER each day.

Why is water so important? Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells do not receive nutrients as efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Did you know that dehydration is one of the leading causes of a lack of energy? If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

In reality, everyone differs in their water need. However, in February 2004, the Institute of Medicine (IOM) released a report recommending that women get about 11 cups of water from food and drink each day, and men get about 16 cups daily. So, a good rule of thumb to remember is to drink ten 8-ounce glasses of water each day. Water is especially important after exercise, with certain medicines, and with a high-fiber diet. If plain water doesn't appeal to you, try adding a squeeze of lemon, lime or other citrus to it.

TIP #6 ON MAXIMIZING YOUR ENERGY LEVEL:  EXERCISE DAILY.

Inactivity will rob you of your energy. If you want to have more energy, then start moving your body more. If you want to have the most energy, start moving your body regularly. You may be wondering what REGULARLY means. The CDC says, for important health benefits, adults need at least:

* 2 hours & 30 minutes of moderate-intensity aerobic activity (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* 1 hour & 15 minutes of vigorous-intensity aerobic activity (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

For more information on muscle-strengthening activities (also known as weight training), read my blog article entitled Is Weight Training Important?


TIP #7 ON MAXIMIZING YOUR ENERGY LEVEL:  Get 7-8 HOURS OF SLEEP each night.

It’s important to remember that sleep is inherently linked with how you eat, how much you eat, how you exercise, whether or not you lose weight, and ultimately how you function on a daily basis (your energy level). Also keep in mind that sleep triggers hormones that help cells to repair the damage done to your body that day. If you aren't getting adequate rest, your body can't repair all of the damage. Getting the proper amount of rest each night (7-8 hours) is necessary for your body to successfully repair itself and for you to operate at full speed.


TIP #8 ON MAXIMIZING YOUR ENERGY LEVEL:   CUT DOWN ON ALCOHOL.

A dietary reason for fatigue can be TOO MUCH ALCOHOL (which is a depressant). Alcohol places an extra burden of detoxification on the liver, as the liver may already be very busy processing other toxins (from foods, the environment, chemicals you may be exposed to at home, at work, or in traffic) as well as all of the fats you consume. Furthermore, alcohol dehydrates the body and can can produce feelings of being on an energy rollercoaster. Consume alcohol in moderation, or better yet, avoid it completely.


TIP #9 ON MAXIMIZING YOUR ENERGY LEVEL:   Take a BROAD-SPECTRUM, PHARMACEUTICAL-GRADE MULTIVITAMIN.

Another dietary reason for fatigue can be a deficiency of important micronutrients: vitamins and minerals. Your body needs vitamins and minerals to achieve optimal energy levels and optimal health. But it is clear from numerous studies that an overwhelming majority of Americans are deficient in key vitamins and minerals. This is why it is crucial to take a broad-spectrum, pharmaceutical-grade multivitamin. While vitamins and minerals do not provide DIRECT energy, they are involved in the process of converting nutrients into fuel for energy. Vitamins and minerals are CRITICAL to good health. Do not underestimate the value of them.

One of the reasons to take a broad-spectrum, pharmaceutical-grade multivitamin for energy is because of the inclusion of B VITAMINS:  Thiamin (or vitamin B1),  is a vitamin required for normal energy metabolism and cell division. Vitamin B1 plays a central role in the production of energy from sugars, starches, and other fuels;  Riboflavin (or vitamin B2) is a vitamin that helps in the production of energy from glucose, amino acids, and fatty acids; Pantothenic acid (or vitamin B5) is a vitamin that is essential for the production of energy from carbohydrates, fat, and protein.


TIP #10 ON MAXIMIZING YOUR ENERGY LEVEL:   Ensure you are getting ADVANCED LEVELS OF COENZYME Q10.

Coenzyme Q10 (CoQ10) is a compound that helps convert food energy into cellular energy. It is synthesized in all cells of the body to produce energy. Your body produces CoQ10, but as you age, it naturally produces less of the compound. So your body needs support. You can obtain CoQ10 from your diet or from a nutritional supplement. While it can be absorbed from food, I would suggest supplementing with a pharmaceutical-grade CoQ10 product to ensure you are getting the advanced levels necessary for energy production. Major sources of dietary CoQ10 include meats, fish, and vegetable oils (particularly soybean, sesame, and rapeseed oils). Vegetables are generally low in this compound, with the exception of spinach and broccoli. Keep in mind that as you age, deficiencies may result from a reduced ability to absorb CoQ10 from food. This is another reason for supplementing with CoQ10. The usual maintenance dose is 10-30 mg per day.


TIP #11 ON MAXIMIZING YOUR ENERGY LEVEL:  Women need to ensure IRON LEVELS AREN'T TOO LOW.

Low iron levels are a common reason for fatigue in women. One solution is to eat steak (that is lean) once a week to increase a low iron level. Another solution is to eat black beans or lentils as they are also rich in iron. A third solution is to take an iron supplement. Don't just purchase any iron supplement. Look for a quality iron supplement.

NOTE:  It may be of interest to know that if you eat a strict low-fat diet, iron deficiency can develop.


TIP #12 ON MAXIMIZING YOUR ENERGY LEVEL:  Work to ELIMINATE DISEASE AND DRUGS from your life.

Disease and drugs can place additional burdens on your body which zap your energy level. Strive to eliminate all drugs from your life. You should know that drugs typically don't fix the root of a health problem, but instead usually just correct a symptom or set of symptoms. In today's age, many drugs are overused, misused, incorrectly prescribed, or over prescribed. In addition, drugs produce side effects which usually promote the need for additional drugs down the road. If you are mindful of your health and take the PROPER proactive measures to naturally protect your health, you will most likely be able to eliminate most, if not all, drugs from your life.

Also strive to eliminate illness and disease from  your life.  Keep in mind that most diseases can be prevented if you are proactive with your health and do the right things.


TIP #13 ON MAXIMIZING YOUR ENERGY LEVEL:  Work on your MINDSET to keep stress out of your life.

Many people don't realize the toll that stress can take on their health! While I could write a blog article alone on the damaging effects of stress on health, the steps necessary to handle stress, and the role of personal development in eliminating stress, for now I will simply encourage  you to engage in 30 minutes to one hour of personal development each and every day. If you would like some direction in personal development, feel free to send me a message.


TIP #14 ON MAXIMIZING YOUR ENERGY LEVEL:  Select ORGANIC FOOD whenever possible and AVOID FOOD CULTIVATED WITH PESTICIDES.

Several of the agricultural chemicals used in food production have been shown to have a negative effect on mitochondrial function. These chemicals include paraquat, parathion, dinoseb and 2,4-D, all of which have been found to affect the mitochondria and cellular energy production in a variety of ways.

So are you maximizing your energy level? If you have questions, or would like help improving your energy level, please feel free to send me a message.