a person’s blood glucose level. This number represents how a person’s blood glucose will rise once the food is consumed. The higher the number the quicker it will rise. As an example:
Sarah and Amy are coworkers in an office downtown. They go to lunch at a popular restaurant where Sarah orders a pasta dish made with cream sauce and a side of garlic bread. Amy orders grilled salmon with a side of brown rice and sweet potatoes. Back at their desks, Sarah is suddenly feeling tired and is hav- ing trouble focusing. Amy, on the other hand, is alert and plugging away at her workload.
“Here comes the afternoon lull,” Sarah yawns.
The time of day has nothing to do with how Sarah currently feels. It is what she ate at lunch that is affecting her energy level. The creamy pasta and garlic bread are both high glycemic foods that rapidly released glucose into Sarah’s blood. Her body responds to this shock by over producing insulin to compensate for all the extra sugar. The over production of insulin removes too much glucose from the blood leaving Sarah tired and unable to focus.
The foods that Amy ate have a lower gly- cemic index. They released glucose into her blood at a slower, steadier rate so her body did not need to over produce insu- lin. As a result Amy is left feeling satisfied and just as alert as she was before lunch.
Lipids (Fats) How our brains use fat should mat-
ter, especially to Americans, because on average we tend to have diets that are high in fat. The main types of fat that the brain is looking for are Omega 3 and 6 fatty acids, both of which have to come from the foods we eat. These fats help the brain create and maintain cell membranes and have also been linked to preventing brain deteriora- tion. High sources of Omega 3 and 6 can be found in nuts and seeds and fatty fish like herring, tuna and salmon. Unfortunate- ly, the average American consumes less of these types of fat and far more saturated and trans fats, both of which have actually been found to compromise brain health. Based on this, it is important to choose your fats wisely!
Proteins & Amino Acids
In addition to fatty acids and sugars, the proteins and amino acids we absorb through food heavily influence how we feel and behave. Amino acids contain the pre- cursors to neurotransmitters, which carry signals between neurons and affect our mood, attentiveness and even our weight. Complex compounds within these foods stimulate our brain cells into releasing norepinephrine, dopamine and serotonin, all of which are mood-altering. A diet with a range of food helps maintain a balanced combination of messengers, which help keep our mood from getting skewed too far in one direction.
Our muscles also benefit from protein and amino acids. When the stress demands of the muscles are met, like picking up something heavy, the muscle undergoes microscopic damage. The damage releases cytokines that tell the immune system to re- pair it. The more damage present, the more repair is needed. Amino acids provide the building blocks for creating new tissue, al- lowing protein to preserve muscle mass.
Micronutrients
Micronutrients absorbed from food like antioxidants, vitamins and minerals, assist with long-term brain health and function. Every day our bodies are exposed to atoms and molecules called free radicals that can inflict harm on the body including the de- struction of brain cells. Antioxidants found in fruits and vegetables strengthen the brain so that it can better defend itself against the effects of free radicals. For example, vitamins B6, B12 and folic acid are micro- nutrients that are crucial to long-term brain health, protecting it against brain disease and mental decline.
Are you wondering how many calories
you should consume? The daily caloric needs are different for everyone because everyone’s ability to extract energy from food is slightly different and, depending on life factors, the amount of calories one needs could temporarily change. As an example, women who are pregnant have to consume slightly more calories per day than they would otherwise to support a growing fetus. An athlete training for a tri- athlon will need to consume more calories to make up for the calories burned during intense exercise. On the flip side, elderly people have lower metabolic rates so their daily caloric intake is naturally lower. When deciding what amount of calories
are good for you consider what types of physical factors are in your life and wheth- er or not you’re very active or inactive.
The most important thing to remem-
ber, above all else, is to strive for eating a balanced diet. What does it really mean to have a balanced diet? It simply means eating a wide range of nutrient-rich foods to support brain health and function and to keep your mood, attentiveness and weight all functionally balanced.
Jessica Elsner is a certified personal trainer and co-owner of Foss Fitness ME, a bou- tique personal training studio located in South Portland. Foss Fitness ME specializes in improving the quality of life of Maine residents through our unique movement- based therapy programs and nutrition education. Whether you’re looking to lose weight, regain strength, or just feel like yourself again, our expert training and guidance will get you there. Please call us at 207-767-0890 to learn more about what we do and to set up a free consultation. Visit us on the web at
fossfitnessme.com. Foss Fitness ME is located at 936 Broadway in South Portland, ME 04106. See ad on page 21.
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