Lacking Energy? Skip Coffee and Try These Foods

The Motivating Diet

Balancing work and personal lives can be exhausting. After a long day at work, school or a family gathering, finding the energy to go to the gym can be tough. Luckily there are many lifestyle choices that can naturally increase your energy for hard work in and out of the gym.
Nutritional choices are a big factor here. The better you eat, the better you feel. Practicing proper nutrition and tracking the timing of what you eat can do wonders to make you feel alert and powerful, says Cynthia Sass, a registered dietitian and Health magazine's nutrition and weight loss blogger. Sass explains that correctly combining natural foods will provide you with energy, without crashing later.¹
Lisa Moskovitz, RD, CDN, a sports nutrition expert, counselor and registered dietitian recommends foods that include B-vitamins. Small portions of eggs and other healthy proteins will provide you with a good amount of energizing nutrients.
"B-complex vitamins work to break down carbohydrates we consume into glucose for fuel," says Moskovitz. "At the same time they help transport oxygen throughout the body."²
It's important to watch the amount of sugars and refined carbohydrates you are eating since that serving can affect your levels of energy. Try moderate portions of beans, legumes, fruits, vegetables and (if following the Core Plan) moderate-glycemic grains for energy. Processed grains like bread, white rice, most crackers, cookies, muffins, cakes, bagels, pastas do not contain fiber. Although they provide carbohydrates that can be used for energy, they are quickly released into your bloodstream due to lack of fiber, causing sudden jumps in blood sugar levels. It's important to choose high-quality grains (brown rice, millet, etc.) as opposed to processed grains to avoid crashing once it hits your bloodstream.³

False Energy

Coffee reigns as the most commonly looked-to source of energy. While some experts tout coffee's ability to boost fatty acid oxidation, utilization of carbohydrates, intensity level and focus during a traditional cardio session, there are two problems with that idea. First, coffee dehydrates the body. Second, coffee is one of the most overused "drugs" out there and using it to boost your workout performance can lead to dependence.⁴
The reason that we say "drug" is because drinking caffeinated beverages like coffee becomes addictive. Soon the normal cup of coffee doesn't have any effect on the consumer, so the benefits gradually increase as one develops tolerance to the drug. Commonly, addicts will consume larger amounts of caffeine and not even be affected at all, or they will crash about 20 minutes post consumption.
An alternative to coffee is Maximized Living's Max Fit. A dietary supplement made up of green coffee extract. The pill supports healthy blood glucose levels, weight/stress management and cortisol regulation. The supplement also provides glutamine, carnitine and creatine, supportive amino acids found in healthy foods. This pill will increase your energy levels without the sluggish crash and side effects of coffee.⁵

Other Workout Boosters

Sleep

Without proper sleep, your energy levels and workout intensity droop. Try to get about eight hours of sleep per night, every night. Your body needs that down time to produce growth hormone and utilize protein to repair and maintain lean muscle. Insufficient sleep can throw off your entire routine, increasing hormonal stress levels, which will hurt your fitness regimen.⁶

Surge Training

Once you are in the gym, it's important to keep variety in your workout. The last thing you want is a boring routine that you don't look forward to every day. In order to keep your workout exciting and time-efficient, we recommend high-intensity interval training.
Interval training--also known as surge training--can drastically increase energy levels and helps your body tolerate the build-up of lactic acid (a natural response of a challenging workout).
Surge training also offers the ability to add variety to your fitness routine, so you never grow too comfortable or bored with a workout. Overall, surge training results in improved performance, greater speed and better endurance.⁷
By combining proper nutritional planning, sufficient sleep, moderate levels of caffeine and proper fitness selections, your energy will soar.

Next Steps

For more tips to improve your workout results or increase your energy levels, sign up for the Maximized Living newsletter.
To try the energy-boosting, fat-burning Max Fit, check out our online store today.

Sources

1. http://www.huffingtonpost.com/2013/04/09/eat-foods-boost-more-energy_n_3014581.html
   
2. http://www.mensfitness.com/training/pro-tips/10-energy-foods
   
3. http://www.fitday.com/fitness-articles/fitness/how-to-eat-for-energy-you-might-not-even-need-caffeine.html
   
4. http://www.muscleandstrength.com/articles/caffeine-good-bad-risks-benefits
   
5. http://livingwellchiro.net/health-essentials/health-products/
   
6. http://www.military.com/military-fitness/health/importance-of-sleep
   
7. http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

Lisa's Story: Overcoming Depression, Fibromyalgia, and Chronic Sickness

"My body was ravaged by sickness and disease, my lifestyle was horrifically unhealthy, and I felt like I imagined people do when they are 90. All of this at just 31. I had struggled with various health issues since childhood, but still never dreamed it could get as bad as it did. I had a laundry list of problems: chronic sinusitis and bronchitis, allergies, migraine headaches, digestive problems, menstrual problems, insomnia, joint pain, sciatica and got an average six to eight viral infections a year. I had been diagnosed with fibromyalgia, which brought with it muscle pain and weakness, crushing pain in my hands and feet, profound exhaustion, difficulty concentrating and focusing and even hair loss.

Basically, everything hurt all the time.I was taking all sorts of different prescriptions and over-the-counter medications every single day. I was overweight and was struggling with an eating disorder. I had also been told by various doctors that I would have to be on antidepressants for the rest of my life to deal with depression. Not a very pretty picture.

At that point, I had no hope!

After about two months of Maximized Living care, my health started improving—much to my surprise. Today, I am the healthiest I have ever been! I take no medications for anything. I have no more allergies, no more sinusitis, no more bronchitis, no more migraines, no more digestive or menstrual problems, no more insomnia, my hair quit falling out, and my pain levels have dramatically decreased. Some days, I have no pain at all! I have been delivered from depression, no longer have an eating disorder, and have lost over 40 pounds and am still losing.

My life has been truly transformed. And through all of this, I have discovered my purpose, my passion, and my destiny. I have discovered who I am."

- Lisa G.

Praise God for her healing. All we did at Maximized Living is remove the interferences so that her body could heal at 100%!

Check out www.HealthFromWithinSTL.com to utilize the resources that we have at Maximized Living or to contact me.

Healthy Chicken Fingers Recipe

Kids love chicken nuggets and chicken tenders, but the kind you buy frozen or get at a restaurant are unhealthy and even dangerous.
Some brands on the market that are better than others and may be made with organic chicken, but they're still typically breaded with wheat breadcrumbs.
Many of the "healthy", grain-free/gluten-free recipes result in a less-than-exciting taste, have breading that just won't stay on, and lack the crispy, crunchy texture kids love. These are so tasty that you could easily bring them to your next neighborhood potluck or barbecue. (Plus, you can feel great about this grainless, gluten-free, highly nutritious chicken recipe.)
I have experimented with a lot of recipes and finally found one that passes the test. I tried multiple ingredients and convoluted recipes and ended up with one that is just three ingredients (five, if you count salt and pepper) and is fabulous.

Ingredients

• 1 lb organic chicken tenders or chicken breasts, pounded thin.
• 1/2 cup grapeseed oil Vegenaise. (This brand is readily available and has a purple top. There are other versions that use canola oil, which we do NOT recommend.)
• 1 cup almond flour.
• Sea salt and black pepper to taste.

Cooking Instructions

1. Season chicken with salt and pepper.
2. Dredge in Vegenaise and then in almond flour.
3. Place in a glass baking dish and bake at 350 degrees for about 30 – 40 minutes depending on the thickness of the chicken.

Additional Options:

• Make a lemon butter sauce for a "piccata" style dish
• Make the chicken into chicken parmesan by adding organic spaghetti sauce and mozzerella

 Looking for more recipe ideas?

Try some of these other Core and Advanced Plan approved organic chicken recipes.

• Homemade Chicken Soup
• Boneless Buffalo Tenders (w/ Flourless Breading)
• Organic Thai Red Curry Chicken

Sugar, Artificial Sweeteners Worsen ADHD

Fighting ADHD

Processed, sugar-laden foods have been constantly linked to increased rates of attention deficit hyperactivity disorder (ADHD).
Every expert acknowledges the fact that sugar is devoid of helpful nutrients. The negative impact sugar has on learning has been a major cause of concern for decades. Sugar not only provides empty calories, it's also called an "anti-nutrient." It actually blocks function and the absorption of other key nutrients the body needs to focus and function properly.
However, sugar itself is only part of the battle.
Artificial sweeteners and carbohydrate-based diets also pose many of the same problems as sugar. In the case of chemical sweeteners, these issues can be worse. Carbohydrates are converted to sugar. Therefore, an excess of carbs, particularly refined carbs, will cause similar sugar-like problems.
Chemical sweeteners affect physiology, and there are concerns these biochemical changes harm the brain.
There is no simple answer. However, we do know that a lack of vital nutrients can diminish levels of focus and self-control. These deficiencies commonly result from an over-consumption of sugar.
Sugars, and carbohydrates in general, increase drowsiness.

Solutions

Swapping out sugars for nutrient rich foods has shown—in some instances—that dietary changes can improve the ability to manage ADHD in children. Because of this, a healthy diet has been referred to as "perhaps the most promising and practical complementary or alternative treatment" for ADHD.
According to recent research, proteins have shown to activate neurotransmitters in the brain that can help kids stay focused. This confirms longstanding evidence that a low-sugar diet featuring good fats and proteins will help balance blood sugar and set you up for more success in education.
Unfortunately, about 5 percent of kids are not eating the recommended amounts of protein for breakfast and lunch. Most kids require 24-30 grams of protein every day. Instead of helpful healthy proteins, children are eating more sugar, which has been linked to destructiveness and recklessness.

Avoiding Sugar

In one form or another, sugar is found in nearly all commercially processed foods. Avoiding common forms of sugar can decrease the instance of nutritional deficiency. For example:

• High fructose corn syrup, corn sweetener
• Dehydrated cane juice
• Sorghum
• Maltodextrin; dextrose
• Molasses
• Rice syrup
• Saccharose; sucrose

Each of these impacts your blood stream the same way, causing your blood sugar levels to fluctuate sharply. These ingredients can also increase the fidgeting and inattentiveness characteristic of ADHD.
Sugars and sweeteners have seemingly been worked into nearly all the items on grocery store shelves. Unfortunately, the items that satiate a sweet tooth can worsen ADHD, while also interfering with blood sugar levels and promoting the storage of fat—both factors that increase risk of diseases like cancer, diabetes and cardiovascular disease.

Preventing Sugar Burnout

The Maximized Living Advanced Plan takes a head-on approach to eliminating sugars and the grains that turn to sugar from the diet. There are many alternatives to sweeteners that are a healthy part of this diet. It can help people of all ages who are struggling with attention—in or out of school.

Common Milk Protein Tied to Heart Disease

Casein is a protein found in milk, cheese and other dairy products. Protein powder supplements containing casein are identified as a "slow-acting protein," used to prevent muscle breakdown.¹ What they don't tell you is that some forms of casein have been linked to a myriad of diseases, including cancer.

Understanding Casein

There are two types of casein protein, identified as A1 and A2 beta casein. The type of casein in foods and protein powders depends on the kind of cow it is derived from.
A1 has been associated with ill health and disease, but A2 has not. Why? Research shows a strong association between the consumption of A1 casein and various health problems. The World Health Organization (WHO) has linked A1 with increased risk of the following conditions: ²

• Heart disease
• High cholesterol 
• Type 1 diabetes
• Sudden infant death syndrome (SIDS)
• Autism 
• Schizophrenia
• Allergies²

The most well-known controversy concerning casein comes from "The China Study" by Dr. T. Colin Campbell. The study suggested a possible link to cancer.
In these studies, researchers fed a group of rats isolated casein in an attempt to determine its effect on cancer cells. The researchers observed that increasing casein protein in the rats' diet caused cancer cells to activate and grow.³
A2 Corp, LTD of New Zealand now has the technology to can identify milk with the A2 beta casein protein. The company also sources and supplies A2 milk, with operations primarily in New Zealand, Australia, and now the United States (with plans to soon enter the Asian market).
An alternative would be to choose vegetarian protein.³
Because they are not derived from animal sources, plant-based protein supplements do not contain casein (though this also means you miss out on A2 casein).
Additionally, vegetarian protein supplements often contain helpful enzymes and probiotics. Due to their health benefits and nutrient profiles, vegetarian protein powders are perfect for building and maintaining lean muscle without the controversial effects of A1 casein.⁴
During Campbell’s study the aflatoxin-exposed rats were fed vegetable protein in place of casein. The results proved that they didn’t develop any cancer--even at the 20 percent level that proved so detrimental with casein.⁵

What You Can Do

The benefits of slow-acting casein protein supplements do not even come close to outweighing the risks involved. If you’re hunting for a healthy form of protein, take the time to research your options and make a safe choice. Many online resources are now available to aid in your search for green-fed dairy products.
Plant-based proteins offer a safe route, but they can be a bit expensive. Whey proteins, on the other hand, are affordable and available in a wide variety of flavors. When choosing a whey protein, be sure to avoid cut-rate options. The most beneficial whey protein will fulfill the following criteria:

• Contains little-or-no lactose
• Is A1-casein free
• Is not denatured (processed at low temperatures)
• Contains no sugar

If you're not sure which protein best suits you or your family, consult your Maximized Living wellness doctor. Or, you review the research articles on protein supplements and dairy products written by Dr. B.J. Hardick, co-author of the Maximized Living Nutrition Plans.

Healthy Cinnabites!

Advanced and Core Plan Approved
I have been trying for quite some time to come up with a cinnamon roll recipe, but have not been able to replicate that go-to comfort food. I decided to abandon the "roll" idea and opted for a muffin instead. These hit the mark for sure. I like these on their own, but you could also frost them with a healthy cream cheese frosting.
They make a fantastic finger food and even more glorious dessert. With the following ingredients, you can choose between making up to 36 mini muffins or 8 large muffins.
Have fun!

Ingredients

Cake Batter

• 1/2 cup of plain amasai, or organic plain yogurt
• 1/4 cup of erythritol (like Swerve) or stevia to taste
• 2 organic eggs
• 2 1/2 cups of almond flour
• 1/4 teaspoon of sea salt
• 1/2 teaspoon of baking soda

Topping

• 2 tablespoons of ground cinnamon
• 4 tablespoons of erythritol (like Swerve), xylitol or stevia to taste
• 2 tablespoons of organic unsalted butter or coconut butter, melted

Directions

1. Preheat oven to 310 degrees F.
2. Combine all the wet ingredients into a bowl and blend well with a spoon.
3. Add the dry ingredients and blend well with a spoon.
4. Blend all the topping ingredients using a fork.
5. Place cupcake liners in a muffin pan and fill the liners 2/3 with batter.
6. Add small crumble of topping for mini muffins or about a tablespoon of topping for large muffins on top of the batter.
7. Use toothpick or skewer to mix some of the topping into the batter (or just leave it on top).
8. Bake for 20-25 minutes or until a toothpick placed in the center of a muffin comes out clean and the tops are starting to brown.

Optional Frosting

Combine organic cream cheese mixed with stevia and vanilla to taste. Spread on top of the muffins, or use it as a dip. Add some coconut milk to thin the mixture if needed.

Explaining the Advanced Plan

When we share recipes like the one above, we typically receive a few objections questioning our use of ingredients like unsalted organic butter, cream cheese and coconut milk in healthy recipes. While these foods may contradict the mantra of the low-fat foods craze, they are not listed in our recipes by mistake.
Most people following the Advanced or Core Nutrition Plans will already know why, but if you're introducing these recipes to friends or loved ones, they may ask for an explanation.
The Maximized Living Nutrition Plans may seem complicated at first, but they follow just a few simple rules and can actually be explained quite easily. If you're looking for more information--whether for yourself or a friend--please don't hesitate to reference the Maximized Quality Nutrition and Nutrition for Weight Loss sections.
Enjoy!

Reduce Your Family's Toxicity!

According to the Environmental Protection Agency (EPA), "laboratory studies show that pesticides can cause health problems, such as birth defects, nerve damage, cancer, and other effects that might occur over a long period of time." These effects can be especially harmful to children because they weigh less and their natural detoxification mechanisms are still developing.
Due to the effects result from low levels of long-term exposure, choosing pesticide-free organic options will reduce your family’s exposure to toxic pesticides.

Organic vs. Inorganic

The Environmental Working Group has released the 2013 version of its "Dirty Dozen," a list of fruits and vegetables most likely to contain pesticide residue. For the second year in a row, this list has grown (adding summer squash, zucchini and hot peppers). It is now called the "Dirty Dozen Plus."
The EPA has tested and approved the use of more than 1,000 synthetic pesticides. All of which are poisonous if exposed to excess.
Organically grown foods are raised without any of them. As a result, they contain significantly less pesticide than conventional foods. Even areas with limited access to truly organic foods can now benefit from online sources that offer a wide variety of toxin-free, all-natural whole foods.

Becoming Toxic

People absorb toxins in one of three ways: inhaling, consuming and absorbing through our skin. Eating foods containing the residues of pesticides and other toxins is the most common cause of increased toxicity.
Though peeling and washing your fresh produce is an intelligent practice, it will not completely rid your fruits and vegetables of pesticides. Toxins—especially pesticides—will seep into the flesh of a fruit or vegetable.
Simply scrubbing the outside of a contaminated apple will not prevent toxins from entering your body.

Reducing your Toxicity

A recent study from the Harvard School of Public Health demonstrated that eating organic produce can significantly reduce bodily toxicity. The study provided five consecutive days' worth of organic food to children who typically ate a non-organic, conventional diet.
After just five days, almost all pesticides had disappeared from the subjects' urine samples.
"This shows there definitely is a beneficial effect of eating organic produce," said study leader Dr. Alex Lu, associate professor of environmental exposure biology.

Breaking Down the 'Dirty Dozen Plus'

Download PDF for printing
Each of these foods—when conventional, not organic—made the list because test results revealed alarming levels of pesticide residue. Here is the 2013 list:

• Apples. The dirtiest of the bunch. Ninety-nine percent of apples contained at least one pesticide.
• Celery. At worst, a single sample revealed 13 pesticides.
• Cherry Tomatoes. Similar to celery, one sample also contained the residue of 13 different pesticides.
• Cucumbers. The third most contaminated vegetable, these should always be peeled and rinsed before eating.
• Grapes. "A single grape tested positive for 15 pesticides."
• Hot Peppers. Previously not on the list, recent tests showed these contain the seventh greatest amount of pesticide residues.
• Nectarines (Imported). Every imported nectarine tested was shown to contain pesticide residue.
• Peaches. Contained the fourth highest amount of pesticides among all fruits tested.
• Potatoes. "The average potato had much higher total weight of pesticides than any other food crop."
• Spinach. After celery, the second most contaminated conventional vegetable.
• Strawberries. Ranked as the second dirtiest conventionally grown fruit on the market.
• Sweet Bell Peppers. One of these was as contaminated as a single grape.

Collard greens, kale, summer squash and zucchini made the "Plus" portion of the list because they were found to contain pesticides that had previously been banned from agriculture. The toxic organophosphates that landed green beans on last year’s list are now being found in leafy greens.

Organophosphates and Organochlorines

According to the EWG, "Tests in 2008 found that some domestically-grown summer squash--zucchini and yellow crookneck squash--contained residues of harmful organochlorine pesticides (like DDT) that were phased out of agriculture in the 1970s and 1980s but that linger on some farm fields."
Both organophosphates and organochlorine are "exceptionally toxic to the nervous system," and may cause many of the following:

• Dizziness
• Tremors
• Anxiety
• Diarrhea
• Nausea

Organochlorine pesticides have been strongly linked to increased risk of breast cancers, according to the Oxford Journal "Toxicological Sciences."

What You Can Do

Shop organic and take the steps to detoxify your body. This does not mean you must immediately drop everything for a juice cleanse, but you should make efforts to utilize glutathione, vitamin D and other powerful antioxidants that protect your body.
By eating clean, organic foods and choosing high-quality, whole-food supplements, you can help your family avoid the pain and illness associated with chronic toxicity.

Sources

1. http://www.epa.gov/pesticides/food/tips.htm
   
2. http://www.epa.gov/pesticides/food/risks.htm
   
3. http://www.epa.gov/pesticides/factsheets/riskassess.htm
   
4. http://www.ewg.org/foodnews/methodology.php
   
5. http://www.ewg.org/foodnews/summary.php
   
6. http://www.bmj.com/content/312/7042/1312
   
7. http://toxsci.oxfordjournals.org/content/86/2/444.full#sec-20