Five Foods that are Making You Tired

By Jason Friedlander on November 9, 2015 Bodybuilding / Fitness, News / Information, Nutrition

“ITIS” according to Urbandictionary.com, it’s the drowsy, sleepy feeling you get after eating such a big meal. How many times can you say you got the “itis”? Maybe you get it every so often, or maybe after every meal. Did you know that some of your favorite breakfast, lunch, and dinners are actually causing you to be sleepier. That’s right wake up and take a nap, eat lunch and take a nap, dinner time then head straight to bed. These foods are not only causing you to be sleepier, there actually causing you to lose gains, and no one wants that! What I am going to do is give you a list of foods that are actually causing you fatigue, lethargic, and drowsiness behaviors. So for the people who want to avoid feeling exhausted, cut these foods down and I bet you will feel way more energized.

1. Processed Food – Most processed foods are rich in sodium and preservatives. All those additives slow you down and take so long for your body to digest. I suggest switching from processed foods to foods that are fresh and rich in nutrients

2. Sugars – Simple sugar taste great but can be so bad for your energy levels. They will only keep you alert for so long before you come crashing down (depending on how long it takes for your body to metabolize). I suggest switching to complex carbohydrates like whole grains and fruits. Keeping a well-balanced diet throughout the entire is important in maintain healthy energy levels.

3. Trans Fat – Trans Fat is never a good food to have period. It can lead to heart dieses, increased cholesterol, and put you at risk of developing Type II diabetes. Avoiding foods with the words “partially hydrogenated oils” and hydrogenated oils. I suggest switching to a healthier fat such as whole tree nuts and avocados.

4. Caffeine – Much like sugar, caffeine will give you a jump for only a short period of time. If you find yourself sipping on sodas and energy drinks throughout the day, maybe switch to a black coffee. But only if you need your fix. (cuz I do) lol.

5. Types of meat you choose – Did you know that not all meats are created equal! Some meats require more energy to break down inside our body as where others are easier to digest. Red meat usually takes up to 72 hours to break down in out body, as compared to a white meat that will take 4-5 hours. I suggest just switching up what meats you’re eating and when you’re consuming them. Try a fish or poultry in your diet to see if that leaves you feeling less sleepy.

 

So next time you go to build your diet plan, try avoiding these 5 foods. Always remember to get at least 7 hours of sleep a night and drink plenty of water to stay hydrated. Any questions please leave them in the comments box below!

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Benefits of a High Protein Diet

By Jason Friedlander on November 2, 2015 News / Information, Nutrition

 

Ever wonder why the scale just will not go down? Day after day, Night after night, you step on 3 or 4 different scales, seems like 3-4 times a day and never is there any weight loss at all. You can’t seem to figure it out, I mean you changed your eating (less carbs), you changed your workout pattern (your actually in the gym lifting now). But still, no change. May I suggest one tinker with your weight loss journey? EAT MORE PROTEIN!

Now I know this does not work for everyone, but for some this does. And the benefits of a higher protein intake in your diet plan may amaze you in results. Many studies have shown that a higher protein diet can preserve lean body mass, control weight, and improve in cardiovascular risk factors. It can help enhance your metabolic rate and act as a slow digestive macro nutrient in your day.

The RDI of protein is around 15% your age range, but I tend to keep mine at a traditional bodybuilder split of 40/40/20. That’s 40% Protein, 40% carbs, 20% fats. I believe that what works best for my body. As my goals change however so does my splits. If increase my cardio training for a marathon or any type of High Impact steady state cardio, I do a Moderate II diet split of 55% carbs, 25% Proteins, 20% Fats. Try and see what works best for your body, keeping a well-balanced diet throughout the process.

An example day for me would be

Meal 1 (Pre workout): eggs (with veggies) and oats

Meal 2 (post workout): 1 Scoop protein powder and coconut water

Meal 3: Greek yogurt and granola (with dried fruit)

Meal 4: Chicken and Sweet Potatoes (with veggies)

Meal 5: Cottage Cheese and a nut butters

Meal 6: Fish and Spinach salad (with homemade oil-based dressing)

This recommendation in your diet can only improve weight loss if you exercise though. This can only be optimal for you if you’re in an individualized training program. Meaning that if you live a sedentary lifestyle, increasing your protein for energy expenditure may not help you lose weight. You’re also going to want to seek proper nutritional help regarding a customary food plan towards your individual goals.

Now knowing all the benefits of a higher protein intake, let’s put this knowledge to use and list some examples of ways to increase your protein throughout the day.

Veggies

Spinach, kale, broccoli, cauliflower, mushrooms, parsley, tomatoes, peppers, peas

Meats

Beef, poultry, fish, eggs,

Dairy

Milk, Cottage Cheese, Yogurt,

Others Sources

Tofu, Hummus, protein powders

Hope you enjoyed the read and found this information useful. Remember never increase your weight loss by restricting calories and always seek professional help.

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