Yes, please. No, thank you. By Dr. Laura Trice I used to place all of my focus on eating the right foods. I would make sure that my fridge was stocked with fruits, vegetables, and healthy sources of protein. So, why would I still find myself feeling tired, getting headaches or just in general not feeling well when I had all of this great and healthy food? My secret was that in addition to eating the foods I knew my body liked as a fuel, I was also continuing to eat the foods my MOUTH enjoyed but my body did not; for example, fried foods or cakes or pastries that use white sugar. For some reason, I thought that by eating enough celery or an extra apple, I could “cancel” out the effect of a cupcake or French fries. I saw food as a math equation. Celery + apple + chocolate cake = 0. It wasn't true. It was as if I was taking a very nice car, putting expensive gasoline in it and then adding some water to the gas tank and wondering why the car was stalling. As much as I do not want it to be true, what I choose to avoid putting in my body seems to be as important as putting the right foods in my body. If I want my energy to be consistently up, if I want my skin to look good and if I want my digestion to be excellent, there are foods I simply need to avoid as no amount of green beans will “cancel” their effect. I wish they did. When I follow this formula, I wake up early and feel rested and happy to start my day. I have energy all day long and sleep well at night. When I eat things that might taste great but are not the fuel my body wants, I don't wake up as alert, my energy feels up and down during the day, and I feel restless at bedtime. My challenge to all of you is to be very honest with yourself. What foods do you eat that you know are good for your body? What foods do you eat or sneak in that you know are not good but you rationalize or justify them as “a treat” or “I just ate healthy yesterday”? Consider getting your “avoid” list completely out of your house. These foods act as slower-downers that have a negative impact physically and mentally on you. If you shop for your family and notice that your husband or kids have foods that impact them negatively, consider eliminating them from the house completely and looking for a better replacement. Say your kids like a certain cookie but you notice they get hyper or sleepy each time they eat them. Read the ingredients and look for another cookie that has different ingredients. Or, buy them some raisins or dates or other dried fruit that you show them is their new “treat.” This simple step will help everyone's attitude, energy level, and even grades. Happy and healthy eating! Dr. Laura Dr. Laura Trice, M.D. Creator and CEO of Laura's Wholesome Junk Food ___________________________________- Life and "situations" forever change us; we never know how and when this will happen; We may become someone we never knew and that can sometimes become good mentally and physically!” —Char Betken Customer Service _______________________________ Try our Lemon Vanilla Bite-lettes™ for a taste of Spring! _______________________________ And the winning tip is . . . . “The gingerbread ones are to die for! I slice an apple, microwave it until soft and a bit caramelized, and break up two gingerbread Bite-lettes over the top…tastes better than any apple pie I’ve ever had.” —Susan H. Cedar Rapids, IA ------------------------------------------------------------------- Write to me at drlaura@lauraswholesomejunkfood.com and let me know what new activity you added, how you changed your diet, or a bad habit you've let go. Make sure to tell me the impact this important choice has had on your life! ______________________________________ ENERGY KICKERS VS. SLOWER-DOWNERS Can you tell the difference? By Karen Kaffenberger Are you “barley” able to stay awake in the morning? Maybe you need some whole grains to help you stay energized. Looking for a more natural way to help you get to sleep at night? Eating foods that contain tryptophan can help you drift off to dreamland. Find out how savvy you are when it comes to knowing how food affects your energy level. Take this quiz to see if you know which victuals give you more vigor and which snacks help you snooze. 1. Which food is high in tryptophan (a sleep-inducing amino acid): a. hummus b. low-fat plain yogurt c. black coffee d. none of the above 2. Eating _____________ can help boost your energy levels during the day if you are feeling lethargic. a. Peanuts or hazelnuts b. White rice c. Cantaloupe d. Eggs 3. Which food has the highest amount of caffeine: a. Mountain Dew (12 oz.) b. Brewed coffee (6 oz.) c. Colas (12 oz.) d. They all contain basically the same amount 4. What kind of meal is best to eat to maximize your potential for a good night’s sleep: a. meal that is high in protein and low/medium in carbohydrates b. meal that is high in carbohydrates and low/medium in protein c. meal that is high in sugar and fats d. doesn’t matter what you eat, as long as you only eat a small amount 5. As a pick-me-up for more energy and vitality, try eating: a. Low-fat plain yogurt b. Half a tuna (or other lean protein) sandwich c. Whole grain foods or granola d. Any of the above 6. Oatmeal is filled with soluble fiber that helps keep blood sugar levels steady by slowing down carbohydrate absorption. a. True b. False 7. There are no healthy comfort foods- only unhealthy ones. a. True b. False 8. Eating a heavy meal late at night can help you sleep better. a. True b. False 9. Having depleted levels of vitamin C can make you feel tired. a. True b. False 10. Staying hydrated (drinking plenty of water) is important in keeping your energy levels up. a. True b. False ------------------------------------------------------------------- ANSWERS: 1. (a) Chickpeas & tahini, the main ingredients of hummus, are high in tryptophan. 2. (c) A combination of B vitamins & fiber in cantaloupe help keep blood sugar levels stable, so your energy level is sustained. 3. (b) 6 oz. of brewed coffee has 105mg of caffeine, followed by 12 oz. of Mountain Dew at 55 and 12 oz. colas at 35-45mg. 4. (b) According to askdrsears.com, “Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks.” 5. (d) These foods will help keep your blood sugar levels steady, and lean protein contains tyrosine, an amino acid that improves mental function. 6. (a) TRUE Choose steel-cut oats for a more natural, less processed form. 7. (b) FALSE You can make healthier versions of the foods you love. Instead of mac ‘n cheese made the usual way, try making a healthier version by substituting whole grain pasta and non-fat or low-fat cheese. 8. (b) FALSE Besides the possibility of heartburn, your digestive system will be hard at work trying to digest all that food. This can result in a poorer quality of sleep. 9. (a) TRUE Studies suggest that people who have low levels of vitamin C are often tired. According to “Eight Healthy & Delicious Foods that Will Provide You a Major Energy Kick” by SixWise.com, one study showed that daily doses of vitamin C energized women with low vitamin C levels. "They felt better and they had more energy," said Carol Johnston, PhD, assistant professor of food and nutrition in the family resources department at Arizona State University. 10. (a) TRUE No, water is not a food but it is necessary for the proper absorption of nutrients into your body. Not enough water means not enough nutrients go to your cells, which translates to a lack of energy. ‘Nuff said? ------------------------------------------------------------------ HOW'D YOU DO? 9 - 10 Correct: Energy Kicker – You know what works and what doesn’t to keep your energy levels at an optimum. Way to go! 7 - 8 Correct: Life is good – you are making great choices. 5 - 6 Correct: You are on the upswing – keep it up. 3 - 4 Correct: Work it – it might be time to buff up on your well-being. 1 - 2 Correct: Barely Awake – C’mon, my cat scored almost as high as you. Take some time and bone up on your nutrition. You’re worth it! _______________________________________________________________________________________ Wanna win free cookies?? Tell us how you use Dr. Laura’s Bite-lettes™ in a creative way. Do you use them as an ingredient for something you make? Enjoy them with a special touch? Let us know at info@lauraswholesomejunkfood.com. Dr. Laura will pick and announce her favorite each quarter. The lucky winner will get a case of their favorite flavor of Bite-lettes!