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Health Articles

Eat smart to activate a brain chemical that boosts energy, focus and metabolism

Brian Bartholomew - Monday, January 21, 2013

Raw cheese, four brown eggs, salmon and beef

Your brain naturally produces a chemical that regulates vigilance, attention, memory, wakefulness and even your level of energy. You can maximize the effect of this compound, known as orexin, with smart nutritional choices.

Unfortunately, research has shown that the modern Western diet seems to suppress the function of orexin. By focusing on improving the quality of the foods you eat, you can increase the effectiveness of orexin, and reap the benefits of increased energy levels and attentiveness, while suppressing unhealthy food cravings.
 
Orexin, defined
Orexin was first discovered in 1996. It is a naturally occurring neuropeptide—a chemical that relays information within your brain. Specifically, orexin neurons help you stay awake, alert and energetic. It also boosts your metabolic rate. These neurons are also "specialized sensors of the body's internal environment." Because it monitors both your level of activity and your body’s current state, orexin is presumed to play a leading role in increasing your overall level of energy. 
Studies have shown that foods advertised as energy boosters actually suppress orexin's function, making us feel sleepy, lethargic and unfocused.
 
Research has shown that...
Refined carbohydrates, sugary drinks and carb-rich entrees suppress the function of orexin. Eating a bowl full of frosted breakfast cereal, for instance, saps your energy and decreases yourattentiveness. Proteins, on the other hand, have been shown to provide an energy boost by stimulating orexin neurons.
  • Consuming healthy proteins has been shown to increase wakefulness.
  • Amino acids, the building blocks of proteins, excite orexin at the cellular level. This likely increases your level of energy.
  • When both are eaten at the same meal, healthy protein consumption cancels sugar's negative effect on orexin.
Orexin is crucial to staying active. Instead of reaching for a sugary soda or carb-laden snack, think protein for your next pick-me-up. Walnuts, cashews or a Granny Smith apple with almond butter are all excellent protein-rich snacks. For breakfast, try an organic protein shake or an omelet made from cage-free eggs.
Maximized Living's Perfect Protein contains whey derived from grass-fed, naturally raised cattle and is sweetened with stevia, making it an excellent energy-boosting snack.

Nutrient Density Key To Health Video

Brian Bartholomew - Sunday, March 04, 2012

Posted by Dr. Brian Bartholomew Chiropractor Ithaca, NY

In this video Dr. Joel explains the concept of nutrient density and food choices.  He teaches how to optimize your health through lifestyle and nutritional changes.  For weight loss, reversing heart disease, helping your body fight cancer all have to have the proper nutrients coming in and toxins being kicked out. 

Eat to Live 6 Week Eating Plan

Brian Bartholomew - Sunday, March 04, 2012

Eat to Live 6-Week Plan

Salad is the main dish

Eat to Live 6-Week Plan

From the book Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Dr. Joel Fuhrman

UNLIMITED (eat as much as you want):

  • all raw vegetables, including raw carrots (goal: 1 lb. daily)
  • cooked green vegetables (goal 1 lb. daily)
  • beans, legumes, bean sprouts (minimum 1 cup daily in total of these)
  • fresh fruit (at least 4 daily).
  • eggplant, mushrooms, peppers, onions, tomato and other non-starchy vegetables, cooked and raw (unlimited)

*Beans should be eaten daily

LIMITED (not more than one serving):

  • cooked starchy vegetables OR whole grains–Maximum 1 cup per day (butternut or acorn squash, corn, sweet potato, brown rice, cooked carrots, whole grain breads*, whole grain cereals*)
  • raw nuts and seeds (1 oz. or 28.5 grams a day) or 2 ounces avocado
  • ground flaxseed (1 tablespoon a day)
  • soymilk, almond milk or coconut milk low-sugar preferred–Maximum 1 cup a day

*avoid breads and cereals as much as possible

OFF-LIMITS:

  • dairy products
  • animal products
  • between meal snacks
  • fruit juice, dried fruits
  • salt, sugar

NUTS and RAW SEEDS, but not ground flax, are optional for obese or overweight persons while they follow this weight loss plan. People who have difficulty losing weight may also eliminate the starchy vegetable/grain.

Interested in sharing ideas with other Eat-to-Livers? Join us on the Eat-2-Live email list!

Nutrient Density of Foods and How Much You Should Eat

Brian Bartholomew - Sunday, March 04, 2012

Chart Explaining the Eat to Live Program


Nutrient-Density Chart

Copyright Dr. Joel Fuhrman
www.drfuhrman.com


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