The alarm goes off. You stumble out of bed and into the shower. Your thoughts of work make you realize you have too much on your plate and not enough time to get it done. You get dressed and realize you have no time to make

breakfast, so you jump in the car and drive to your nearest coffee shop for your first cup of java and

egg sandwich. After you answer voice mail messages, you return calls as you drive to work laughing about the events that took place over the weekend. Once at work, you find yourself under the gun to get things done while stressing about the deadline on your current projects. During your fast paced day, you continue to drink coffee and all other liquid stimulants you can possibly

get your hands on because you find yourself not having the energy to get you through the day. You

realize the egg sandwich you ate hours ago can not sustain you throughout the day, so you look for something quick to eat to satisfy your hunger. Lunch time rolls around. You

usually consume poor nutrient filled foods for lack of knowing what to eat, or because healthy food is

unavailable to you. A few hours later you reach for more coffee or an energy bar because you

feel tired and you realize you have a few more hours left at work. At the same time, you

contemplate going to the gym after work and agonize over it because you have

neither the motivation nor the energy to get there.

For the young professional in these demanding and chaotic times,

the need to create and maintain energy throughout the day is

important. Our food has a limitless supply of macro and micronutrients to power us throughout the day. Most of us barely tap into this

endless supply. We can all become more efficient eaters. The

purpose of this article is to provide easy, practical tips for getting the most

energy out of the foods we consume.

EnErgy for thE young ProfEssionalby Dr. Robert Zembroski

46 Modern Affluent living

Tip 1. Start your day with a high protein breakfast

Simple carbohydrates release sugar in the body at a faster rate than complex carbs, fats, and protein, which gives the body an immediate “up” feeling. Because simple carbohydrates are short-lived, you are constantly fighting a battle for energy during the day. Start the day off more balanced, by eating a whole-grain cereal, sprouted grain breads (complex carbohydrates), eggs, or even a nutritious protein shake. A meal high in protein can be helpful in one respect: it raises noradrenaline and dopamine levels in the brain (two chemical messengers which keep you alert and motivated and full of energy). Since the main energy source for the body are carbohydrates, eating only protein is not recommended. Having a balanced meal consisting of protein, fats and complex carbohydrates is preferred.

Tip 2. Drink more water

Most people don’t drink enough water. Water is made up of two parts hydrogen and one part oxygen. The oxygen from the water is needed for many processes in the body, including energy production. How much water should you drink? The rule of thumb is: take your body weight and divide it in half. This number equals the amount of water in ounces that your body needs. For most people, this is roughly 4 liters a day. It is very important to drink at least 1 liter upon waking up in the morning, as this is you’re your body is most dehydrated.

Tip 3. Get adequate sleep

There is evidence to suggest that a lack of sleep can lead to alterations in appetite regulation. Studies show that not enough sleep alters

circulating levels of Ghrelin and Leptin – hormones that regulate hunger. Not getting enough sleep makes your body think there is a shortage for food, which activates the appetite centers in the brain. This causes an increased appetite and the desire for calorie-dense, high carbohydrate foods. Remember that simple sugars and simple carbohydrates lack any nutritional value. They will spike your blood sugar and give you that momentary boost of energy. Following this “high”, your blood sugar crashes and you become exhausted. Eight hours of sleep a night is recommended.

Tip 4. Limit your eating at night and don’t eat carbs after 6-7pm

Eating late at night is unhealthy for a myriad of reasons, but predominately because it disrupts the production of hormones that help us burn fat for energy. Eating a carbohydrate rich meal at night decreases our production of growth hormone. Growth hormone is necessary for turning body fat into fuel for energy. Eating a calorie enriched meal will also cause insulin (a hormone that regulates blood sugar and metabolism) to elevate which will store excessive blood sugar as fat. Not only is this undesirable, it is unhealthy because it increases body fat and slows down our metabolism and energy production.

Tip 5. Eat 4-5 small meals a day

There is no consensus on what constitutes the best

203lifestyle.com 47

lEisurE

diet, but for the sake of variety and health, a moderate diet consisting of protein, complex carbs, and fat appear to be better in the long run. A simple diet to follow consists of 30% protein, 20% fat and 50% carbs. Frequent small meals allow a constant source of fuel for the body and energy to power you through the day.

Tip 6. Exercise

Physical exercise promotes mental health, reduces anxiety and stress, and increases energy. Research has shown that regular aerobic exercise boosts the immune system, increases endorphins, lowers blood pressure and cholesterol, and decreases the risk for developing cardiac disease, diabetes, and obesity. Different types of aerobic exercise can be performed for varying lengths of time, depending on how strenuous the activity. Aerobic exercising includes: dancing, skating, skiing, running, walking, bicycling, stair climbing, and swimming.

The benefits of regular aerobic exercise are very apparent, and should be incorporated into everyone’s life. Going to the gym, jumping on a bike, or into a pool, is not always an option during the day. If you are unable to do any strenuous activity during the day or during your lunch break, try going for a 15 minute walk after eating your lunch. This exercise will improve digestion as well as increase your energy levels. Other ideas include getting off the bus or train one stop earlier and walking the rest of the way. You could also take the stairs instead of the elevator. While it may be hard to exercise and workout during the day, periodic bursts of physical activity throughout the day will definitely improve your focus, attention, and energy level.

For the next week, follow these simple tips and you will be pleasantly surprised at the new found energy you experience throughout the day!

If you find that no matter what you change about you eating, sleeping and exercise habits, you still have no energy and remain fatigued, an underlying health problem may exist. Fatigue and poor energy can be attributed to a sub clinical thyroid condition, adrenal gland fatigue, hypoglycemia (low blood sugar), or a host of other undiagnosed physical problems.

Dr. Robert Zembroski is a board certified chiropractic neurologist and the director of the Darien Center for Integrative Medicine. He has maintained a successful private practice for 15 years in Darien, CT. For more information, visit www.darienim.com

EnErgy

48 Modern Affluent living

DO YOU SUFFER FROM?

FATIGUEDIGESTIVE PROBLEMS

WEIGHT GAINALLERGIESDIZZINESS AND VERTIGO

HORMONAL IMBALANCESNECK AND BACK PAIN

ADDADHDSINUSITISHEADACHESDEPRESSION

PANIC ATTACKSFIBROMYALGIA

MIGRAINES

DISCOVER OURNON-DRUGSOLUTIONS

CALL FOR AN APPOINTMENT TODAY

www.darienim.com870 Post Road, Darien CT

06820203-655-4494

Dr. Robert ZembroskiBoard Certified Chiropractic NeurologistDiplomate, American Chiropractic Neurology Board

Health MythsDr.Z’s

The word myth means ‘a widespread but untrue or erroneous story or belief.’ As a healthcare professional in practice for 15 years, I have heard, read, and been told things about health that, well … aren’t exactly true. I have

picked what I feel are the top myths concerning health matters, and I have tried to set the record straight.

34 Summer 2009 • 203 modern Affluent living

By Dr. Robert Zembroski

myth #1eggS Are unheAlthy

And cAn cAuSe heArt diSeASe.

truth:

These little packages of protein have had a bad rap for the last twenty years. In the past, eggs were said to be bad for us because of their high content of fat and cholesterol, which could contribute to coronary heart disease. The truth is they are a healthful source of protein, cholesterol, and fat, as well as Vitamins A, D, & E. Cholesterol, a fat, is produced in the body and is needed to protect against infection, produce sex hormones, contribute to cell membrane rigidity and strength. It is also converted to vitamin D, which is essential for proper growth, healthy bones, a healthy nervous system, and muscle tone. It is used to make bile, needed for digestion of fat in our foods, and helps maintain a healthy intestinal lining, offering protection against autoimmune illnesses. As you can see, this little container packs a punch, loaded with an abundance of healthful nutrition.

myth #2:milk doeS A body

good.

truth:

Milk does a body bad. The dairy industry has led us to believe that cow’s milk is a good source of calcium and a healthful fluid to drink. The fact is that this homogenized, pasteurized fluid is actually a detriment to our health. Cow’s milk and its derivatives today make up one-third of the adult diet, and one-half to two-thirds of caloric intake in children, thus replacing so much other important, nutritious food needed in a healthful diet. This leads to insufficient intake of

important vitamins, several minerals, and healthful fiber and vegetable oils.

Since childhood, we have been taught by the dairy industry to think of dairy products as an integral part of our daily diet, to the point of their being given their own space on the “food pyramid.” Since the milk industry has been unable to prove health benefits, they have created advertising and promotion from “Milk, it does a body good.” to “Got milk?” in ads displaying their product on the upper lip of professional athletes and celebrities of all kinds. Milk was designed to be a perfect food intended to nourish the young of its species. No other animal drinks milk beyond childhood. Most species wean their young off milk after infancy. Humans are the only species that continues consuming milk after infancy, as well as choosing milk from a different species entirely. The absurdity of this behavior is the fact that humans consume milk from cows—a species totally unlike our own.

However, the evidence points to the dangers of cow’s milk. When dairy was a healthful substance to consume, we got milk—unpasteurized and unhomogenized—straight from the cow. When cows of yesterday grazed on chlorophyll-rich grasses that were grown under natural sunlight, raw milk was readily abundant, with all the beneficial enzymes intact. Today, raw milk, for the most part, has gone by the wayside, due to high-tech farms and the dairy industry.

Why is milk so bad? Always—unless it is organic and labeled “no rBGH.” rBHG is a genetically engineered bovine growth hormone found in milk. American dairy farmers inject cows with rBHG to increase milk production. Monsanto Co., the producer of rBHG, has influenced U.S. safety laws to permit the sale of unlabeled rBHG milk. Because this genetically engineered growth hormone increases cancer risks, European nations and Canada have banned rBHG to protect against health hazards.

Milk also contains residues of pesticides, a multitude of antibiotics, and radioactive particles. Dairy products like milk contain a biochemical called Arachidonic Acid, which is a precursor to inflammation. Besides ear infections and tonsillar infections, dairy products have been associated with allergies, sinusitis, headaches, congestion, runny

www.203lifeStyle.com • Summer 2009 35

nose, rash/eczema, fatigue, cramps, diarrhea, bloating, gas, lethargy, irritability, bedwetting, asthma, intestinal bleeding, colic, and childhood diabetes.

myth #3:long durAtionS of cArdiovASculAr

trAining burnS more fAt.

truth:

I have observed people doing cardio work for an hour or more on the treadmill or stair master while losing little to no weight. Why is it that marathon runners are as thin as a rail? It has been thought that long duration of cardiovascular training puts you in a state of “fat burning,” and so the thinking is “more cardio, more fat burning.” This is not exactly true.

Fat loss happens as a result of controlling hormones like insulin, and expending more calories than you take in. You must create a deficit in your calories (not through starvation) in order to lose body fat. When you have a high-carbohydrate diet, you secrete a hormone called insulin. Insulin takes blood sugar and puts it into your cells for energy. If there is more blood sugar than the body needs at any time, insulin stores the excess blood sugar as fat. In other words, a diet high in poor-calorie foods changes hormone levels and creates fat.

When it comes to fat burning and cardiovascular training, there are two schools of thought: low-intensity cardio for long durations, and high-intensity cardio for short durations. Research shows that short durations with high intensity are the best way to turn fat into fuel, or burn more calories. Intense cardio also increases your body’s metabolic rate so that you burn more calories throughout the day, even while you’re not exercising. High-intensity cardio in short durations, like 20-25 minutes, keeps your

metabolism running more efficiently and sets it up to burn more calories well after completing your cardio session. At higher intensities, you burn a greater number of overall calories, which should be your goal when trying to lose body fat.

myth #4:orAnge juice iS good

for A cold.

truth:

Orange juice is very high in sugar and is a detriment to the immune system. Orange juice or other fruit juices you may use when you or your children are sick contain sugar in the amounts of 22 grams to 32 grams of sugar per 10 oz serving. That’s a lot of sugar! The average candy bar, like Snickers, has 34 grams of sugar. Although the fruit sugar or fructose is different than the processed white sugar found in candy bars, the high sugar content found in both reek havoc on the immune system.

The ingestion of high sugar results in a significant reduction in neutrophil, and lymphocyte activity. These immune cells are responsible for fighting infection and engulfing and destroying bacteria. Research shows the reduction in immune function starts less than 30 minutes after ingestion of sugar and lasts for over five hours!

The average American consumes 150 grams of sucrose (junk sugar) and other refined white sugars every day, which leads to the conclusion that most Americans have chronically depressed immune systems. It is clear that the consumption of sugar, even from orange juice, is detrimental to the immune system. Have you heard the saying “Starve a fever, feed a cold”? Current research says we should fast or decrease food consumption during an acute infection. Fasting is encouraged within the first 24 hours of an infection, since this results in increased immune function against the infection.

36 Summer 2009 • 203 modern Affluent living

myth #5:eAting fAt will mAke you

fAt.

truth:

Slick marketing has convinced us that ‘cholesterol-free,’ ‘fat-free,’ and ‘sugar-free’ foods are healthful. Food manufacturers have created marketing to encourage people to buy their products. The truth is that healthful fat doesn’t make you fat. Essential fats are a necessary and important part of a healthful diet. Fats found in seeds and nuts, cold-pressed oils, fatty fish, avocados, whole grains, dark green vegetables, and olives are a great source.

The public’s ‘fat phobia’ typically leads to extreme low-fat diets, which cause malnutrition, chronic fatigue, eating disorders, impotency, compromised immunity and increased body fat. This low-fat craze has created a fatter America with a higher incidence of diabetes and an epidemic of high cholesterol. This is due in part to these food manufacturers tricking the public into buying ‘low-fat’ foods. What they don’t tell you is that the same foods are loaded with junk sugar, hydrogenated oils, and trans fatty acids. It is these high-calorie, toxic substances that, when eaten, will increase body fat. Eating good fats or essential fatty acids does not have the same effect.

Essential fats supply some of the best and most stable sources of energy. In fact, very pure coconut oil is a medium-chain triglyceride (fat) (MCT) that has been known to help burn fat. A number of studies support the benefits of using MCTs in weight-loss programs to boost energy levels and increase fatty-acid metabolism (burning fat to produce energy), and to aid in reducing fat deposits. In summary, healthful fat is a superior fuel and is necessary to improve your body composition.

Dr. Robert Zembroski is a board-certified chiropractic neurologist and the director of the Darien Center for Integrative Medicine. He’s maintained a successful private practice for 15 years in Darien CT. For more information, www.darienim.com

www.203lifeStyle.com • Summer 2009 37

for more dr.Z heAlth mythS viSit www.203lifeStyle.com