As the title suggests, I didn't write this. I found it online at Starbucks.com (link attached) and thought that it was a good little tid bit on some good dietary habits for the working individual. Or anyone for that matter. I have added a couple little points in there (blue) that I would recommend in addition to, or in place of the suggestions given on the website.
Your Perfect Day of Eating
By The editors of Eat This, Not That!6:43 a.m. You've just rolled out of bed. You need to be on the road by 7:20 and have a big day of work ahead.
Eat This: Bacon or ham and fried eggs (Use EVOO to cook the eggs, also use Omega-3 enriched eggs and/or free-range chicken eggs)
Benefit 1: Fullness and energy
The protein in this power meal will keep you feeling full throughout the morning. A University of Illinois study found that people who eat more protein and less carbs than in conventional meals find it easier to stick to a diet. Protein is satiating and may also boost calorie burn, the study authors say.
Benefit 2: Relaxed blood vessels
When you digest eggs, protein fragments are produced that can prevent your blood vessels from narrowing—which may help keep your blood pressure from rising. In fact, Canadian scientists found in a lab study that the hotter the eggs, the more potent the proteins, and frying them sends their temps soaring.
Not That: Pancakes, or a bagel with cream cheese (whole grain bagels and even pancakes are actually a pretty good choice, especially if your body handles carbohydrates better [i.e. skinney people])
These carbohydrate-loaded options will send your blood glucose skyward, and you may feel ready to tackle anything. But don't be fooled: That soaring blood sugar will lead to a crash, and you're bound to feel hungry again before lunch. Resist the tempting ease of most high-carb breakfasts, and go find some protein.
9:42 a.m. Your to-do list is tedious and never-ending. You're having trouble staying on task.
Researchers in Cincinnati found that periodic whiffs of peppermint increases people's concentration and performance on tasks requiring sustained attention. (Sniff: "I can do this.") Now, we know most guys don't keep peppermint tea in their desks. So here's your Men's Health-approved shopping suggestion. The brand Stash has made MH's Best Foods for Men list for the last 2 years. Brew a cup and impress coworkers with your focus.
Not That: Soda
British researchers discovered that sleepy people who downed a sugary, caffeinated drink similar to soda had slower reaction times and more lapses in attention after 80 minutes than people who drank a sugar-free beverage.
Noon. It's lunchtime. You can't stop stressing over the big meeting in an hour. You have to give a presentation—and stay awake through your colleagues' presentations.
Eat This: Grilled salmon (unfortunately they didn't distinguish between farm-raised and wild-caught salmon, there is a huge difference. Avoid farm-raised fish at all costs, the same goes for farm raised beef. Free-range beef and wild-caught fish have a much better amino-acid profile and their omega-3 to omega-6 ratio is much better-which means much better for the arteries and the effects on hormonal status)
Benefit: Alertness
Salmon contains tyrosine, an amino acid that your brain uses to make dopamine and norepinephrine—neurochemicals that keep you alert. The brain-balm omega-3s in salmon may also help tame your neurotic tendencies. Halibut and trout are good alternatives to salmon.
Add This: Spinach or arugula salad
Benefit: Improved mood and memory
Leafy greens are a good source of the B vitamin folate, used by the brain to make the mood controllers serotonin, dopamine, and norepinephrine. Folate shortages have been linked to depression. Add carrots: Beta-carotene may help reduce the effects of oxidative stress on your memory.
Not That: Tea with milk
Tea can cut stress. In a British study, tea drinkers who performed stressful tasks had a 27 percent lower level of cortisol afterward than those who drank a placebo. But those effects disappear when you add milk to the mix. The proteins in milk may bind with the tea catechins, reducing their blood-vessel-relaxing benefits.
3:11 p.m. That headache is still there—and you're getting over a cold and need something for that cough. And you have a date tonight.
Eat This: Ginseng
Benefit: Immunity boost
In a Canadian study, people who took 400 milligrams of ginseng extract a day had 56 percent fewer recurring colds than those who popped placebos. Studies suggest ginseng can boost the activity of key immune cells. Another benefit: Ginseng might boost your brainpower. British researchers found that people who swallowed 200 milligrams of the extract an hour before taking a cognitive test scored significantly better than when they skipped the supplement.
And This: Kiwi, oranges, red bell peppers
Benefit: Symptom relief
All three are packed with vitamin C. Studies suggest that taking in at least 200 milligrams daily may help shorten the duration of your symptoms the next time you're under the weather.
5:20 p.m. You're prepping for a predate workout—maybe 20 minutes of cardio, followed by a weight circuit. But you're feeling peckish.
Eat This: Half an apple and a shot of espresso (get organic apples, non-organic apples are on the Dirty Dozen food list for highest contaminated foods in America with pesticides etc.)
Benefit 1: Preworkout energy fix (great thought process, poor execution. It is actually counterproductive to consume fiber and fructose pre or postworkout. The fructose, once absorbed is trasmitted directly to the liver and converted to triglycerides which then switches your body over the a glycogen dependant fuel utilization which will cause early on-set fatigue. The fiber will also slow the entry of any of those nutrients into your body. Pre-workout you want simple carbohydrates and amino acids-they are quick absorbing and fast acting and they help shift your body's energy utilization over to fats (hence sparring muscle glycogen for the last push at the end of your workout) and increasing your oportunity to lose body fat from the workout. Caffeine is good though, a little before and a little after)
It's low-calorie enough not to fill you up, but it has the carbohydrates you need for energy (as I said above, this isn't actually true, but you can still do it if the quality of your work out-put in your workout isn't that important). You'll hit the gym with added vigor (maybe).
Benefit 2: Postworkout muscle fuel
Australian researchers found that when cyclists combined carbs with caffeine after a workout, their supply of muscle glycogen refilled at a 66 percent faster rate than it did for cyclists who downed only carbs. (this is true, but with high glycemic carbs, not fruit [see reasons above])
Not That: Nothing
If you don't fill up before working out, your body will burn muscle tissue, not just fat. If your goal is to bulk up, exercising on an empty, rumbling stomach is the worst thing you can do. Give your body something to work with.
8:50 p.m. You've picked up your date (she looks even better than you remembered), and you've just been seated for dinner. Time to order.
Drink This: Wine
Benefit: Relaxation
A glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink causes people's blood vessels to relax—but the second drink begins to reverse the effect, so limit your intake. You'll be even more relaxed knowing that that glass of red contains resveratrol, an antioxidant linked to everything from cancer prevention to heart-disease protection. One variety that's packed with resveratrol: pinot noir.
Not That: Whiskey
A small 2007 study says that more than twice as many people with alcohol or drug problems had prematurely gray hair as those without. Long-term abuse may speed the aging and loss of melanocytes, cells that give hair its pigment.
Eat This: Steak (as mentioned in the salmon section, pasture raised grass-fed is best, the omega-3 to omega-6 fatty acid ratio is much better in the grass fed bovines [buffalo is a great option as well because they aren't fed corn])
Benefit:Libido boost
Protein can boost levels of brain chemicals that heighten arousal. Steak also contains zinc, which may help maintain testosterone levels.
Or Maybe This: Oysters
Two forms of an amino acid in oysters have been linked to testosterone production in rats, but it's unclear whether oysters have any true libido-boosting influence. Go for the suggestive effect.
But Not That: White chocolate
White chocolate has no cocoa solids, so it lacks the methylxanthines (caffeine and theobromine) found in dark and milk chocolate. These stimulants can make you feel more energetic and alert.
Eat This: Bacon or ham and fried eggs (Use EVOO to cook the eggs, also use Omega-3 enriched eggs and/or free-range chicken eggs)
Benefit 1: Fullness and energy
The protein in this power meal will keep you feeling full throughout the morning. A University of Illinois study found that people who eat more protein and less carbs than in conventional meals find it easier to stick to a diet. Protein is satiating and may also boost calorie burn, the study authors say.
Benefit 2: Relaxed blood vessels
When you digest eggs, protein fragments are produced that can prevent your blood vessels from narrowing—which may help keep your blood pressure from rising. In fact, Canadian scientists found in a lab study that the hotter the eggs, the more potent the proteins, and frying them sends their temps soaring.
Not That: Pancakes, or a bagel with cream cheese (whole grain bagels and even pancakes are actually a pretty good choice, especially if your body handles carbohydrates better [i.e. skinney people])
These carbohydrate-loaded options will send your blood glucose skyward, and you may feel ready to tackle anything. But don't be fooled: That soaring blood sugar will lead to a crash, and you're bound to feel hungry again before lunch. Resist the tempting ease of most high-carb breakfasts, and go find some protein.
9:42 a.m. Your to-do list is tedious and never-ending. You're having trouble staying on task.
Drink This: Peppermint tea (unsweetened, or sweetened with STEVIA)
Benefit: FocusResearchers in Cincinnati found that periodic whiffs of peppermint increases people's concentration and performance on tasks requiring sustained attention. (Sniff: "I can do this.") Now, we know most guys don't keep peppermint tea in their desks. So here's your Men's Health-approved shopping suggestion. The brand Stash has made MH's Best Foods for Men list for the last 2 years. Brew a cup and impress coworkers with your focus.
Not That: Soda
British researchers discovered that sleepy people who downed a sugary, caffeinated drink similar to soda had slower reaction times and more lapses in attention after 80 minutes than people who drank a sugar-free beverage.
Noon. It's lunchtime. You can't stop stressing over the big meeting in an hour. You have to give a presentation—and stay awake through your colleagues' presentations.
Eat This: Grilled salmon (unfortunately they didn't distinguish between farm-raised and wild-caught salmon, there is a huge difference. Avoid farm-raised fish at all costs, the same goes for farm raised beef. Free-range beef and wild-caught fish have a much better amino-acid profile and their omega-3 to omega-6 ratio is much better-which means much better for the arteries and the effects on hormonal status)
Benefit: Alertness
Salmon contains tyrosine, an amino acid that your brain uses to make dopamine and norepinephrine—neurochemicals that keep you alert. The brain-balm omega-3s in salmon may also help tame your neurotic tendencies. Halibut and trout are good alternatives to salmon.
Add This: Spinach or arugula salad
Benefit: Improved mood and memory
Leafy greens are a good source of the B vitamin folate, used by the brain to make the mood controllers serotonin, dopamine, and norepinephrine. Folate shortages have been linked to depression. Add carrots: Beta-carotene may help reduce the effects of oxidative stress on your memory.
Not That: Tea with milk
Tea can cut stress. In a British study, tea drinkers who performed stressful tasks had a 27 percent lower level of cortisol afterward than those who drank a placebo. But those effects disappear when you add milk to the mix. The proteins in milk may bind with the tea catechins, reducing their blood-vessel-relaxing benefits.
3:11 p.m. That headache is still there—and you're getting over a cold and need something for that cough. And you have a date tonight.
Eat This: Ginseng
Benefit: Immunity boost
In a Canadian study, people who took 400 milligrams of ginseng extract a day had 56 percent fewer recurring colds than those who popped placebos. Studies suggest ginseng can boost the activity of key immune cells. Another benefit: Ginseng might boost your brainpower. British researchers found that people who swallowed 200 milligrams of the extract an hour before taking a cognitive test scored significantly better than when they skipped the supplement.
And This: Kiwi, oranges, red bell peppers
Benefit: Symptom relief
All three are packed with vitamin C. Studies suggest that taking in at least 200 milligrams daily may help shorten the duration of your symptoms the next time you're under the weather.
5:20 p.m. You're prepping for a predate workout—maybe 20 minutes of cardio, followed by a weight circuit. But you're feeling peckish.
Eat This: Half an apple and a shot of espresso (get organic apples, non-organic apples are on the Dirty Dozen food list for highest contaminated foods in America with pesticides etc.)
Benefit 1: Preworkout energy fix (great thought process, poor execution. It is actually counterproductive to consume fiber and fructose pre or postworkout. The fructose, once absorbed is trasmitted directly to the liver and converted to triglycerides which then switches your body over the a glycogen dependant fuel utilization which will cause early on-set fatigue. The fiber will also slow the entry of any of those nutrients into your body. Pre-workout you want simple carbohydrates and amino acids-they are quick absorbing and fast acting and they help shift your body's energy utilization over to fats (hence sparring muscle glycogen for the last push at the end of your workout) and increasing your oportunity to lose body fat from the workout. Caffeine is good though, a little before and a little after)
It's low-calorie enough not to fill you up, but it has the carbohydrates you need for energy (as I said above, this isn't actually true, but you can still do it if the quality of your work out-put in your workout isn't that important). You'll hit the gym with added vigor (maybe).
Benefit 2: Postworkout muscle fuel
Australian researchers found that when cyclists combined carbs with caffeine after a workout, their supply of muscle glycogen refilled at a 66 percent faster rate than it did for cyclists who downed only carbs. (this is true, but with high glycemic carbs, not fruit [see reasons above])
Not That: Nothing
If you don't fill up before working out, your body will burn muscle tissue, not just fat. If your goal is to bulk up, exercising on an empty, rumbling stomach is the worst thing you can do. Give your body something to work with.
8:50 p.m. You've picked up your date (she looks even better than you remembered), and you've just been seated for dinner. Time to order.
Drink This: Wine
Benefit: Relaxation
A glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink causes people's blood vessels to relax—but the second drink begins to reverse the effect, so limit your intake. You'll be even more relaxed knowing that that glass of red contains resveratrol, an antioxidant linked to everything from cancer prevention to heart-disease protection. One variety that's packed with resveratrol: pinot noir.
Not That: Whiskey
A small 2007 study says that more than twice as many people with alcohol or drug problems had prematurely gray hair as those without. Long-term abuse may speed the aging and loss of melanocytes, cells that give hair its pigment.
Eat This: Steak (as mentioned in the salmon section, pasture raised grass-fed is best, the omega-3 to omega-6 fatty acid ratio is much better in the grass fed bovines [buffalo is a great option as well because they aren't fed corn])
Benefit:Libido boost
Protein can boost levels of brain chemicals that heighten arousal. Steak also contains zinc, which may help maintain testosterone levels.
Or Maybe This: Oysters
Two forms of an amino acid in oysters have been linked to testosterone production in rats, but it's unclear whether oysters have any true libido-boosting influence. Go for the suggestive effect.
But Not That: White chocolate
White chocolate has no cocoa solids, so it lacks the methylxanthines (caffeine and theobromine) found in dark and milk chocolate. These stimulants can make you feel more energetic and alert.
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