Dr. Susan Biali, M.D., speaker at the upcoming APSA event "Live a Life You Love - 7 Steps to a Healthier, Happier, More Passionate You" shares her tips on the success diet.
Would you like to have more energy,
look younger, and enjoy better health? In addition to my medical degree, I have
a degree in Dietetics and have been studying nutrition for over twenty years. As my life has gotten busier, I’ve
gotten more interested in the secrets of high-performance eating: what foods to
choose and when, to get through my increasingly insane schedule. The busier and more successful my life
gets, the more I need to be on the ball.
Eating the right food at the right times is an essential part of my
strategy for success. Frankly, if
I didn’t know how to eat right for my brain and body, I’d be a mess.
Here are some of my top tips:
1)
Eat breakfast
College students who eat breakfast
perform dramatically better on academic tests. Having a solid breakfast helps you to concentrate better,
will make you more alert and creative, and will result in far more productive
mornings. Though something
is better than nothing, it’s not enough to just grab a muffin and coffee. For maximal staying power, you need to
include some protein: grab a yogurt; eat an egg; have some smoked salmon on a
whole grain bagel; or have a tall glass of milk or soy milk with your toast. I’ll tell you why in a moment.
2)
Watch the coffee
Our brains seem to like coffee as
much as we do: regular coffee consumption may protect us against developing
dementias such as Parkinson’s and Alzheimer’s. Having a cup of coffee improves your reaction time, can give
you a burst of energy, and may help you concentrate more sharply. However, one cup too much can push you
past optimal concentration and performance and into the jitters. Pay attention to how much coffee your
body and mind prefer, before automatically pouring yourself another cup. For a superfood alternative to coffee
that will still give you your daily kick of caffeine, consider switching to
antioxidant-packed green tea – and I mean the real thing, not some sugary green
tea beverage in a bottle.
3)
Eat the right fats for your brain
I once heard an expert on
psychiatric nutrition describe the relationship between fats and the
brain. Our brains are more than
60% fat, and the nerve cells in our brain are constantly renewing their cell
membranes. Unhealthy fats (i.e.
saturated animal fats, or trans fats found in deep-fried foods) are made up of
stiff fatty acids. When you eat
these, they insert themselves into your nerve cell membranes; your cells get stiffer
than they should be, and can’t function optimally. If you feed your brain healthy fatty acids, such as the omega-3
fatty acids from salmon and other fatty fish, these make your cell membranes
more flexible and fluid. This may
be why omega-3 fatty acids are arguably the best miracle food for your
brain. They enhance memory, and
slow age-related cognitive decline.
Lack of omega-3’s can cause depression and memory problems, and may
worsen symptoms of ADD. As
mentioned, you can get your omega-3’s from fatty fish; I eat wild salmon
fillets or sushi at any opportunity.
You can also get omega-3 fatty acids from ground flax seeds (I sprinkle
these on my cereal) and specialty products such as omega-3 enriched eggs.
4)
Pick your carbs carefully
Your brain’s only true fuel is the
sugar glucose. When you eat carbohydrates, they get broken down into glucose in
the body, causing a rise in your blood sugar. This can provide a short-term boost to your memory and
mental ability, but you don’t want to overdo it: too many high-glycemic carbs,
such as a big plate of pasta or potatoes at lunch, can make you sleepy and harm
performance. Your best bet is to
eat healthy, whole-grain carbohydrates throughout the day. Don’t wait too long between meals and
snacks, as low blood sugar can dramatically affect memory and mental speed, and
your ability to handle stress.
5)
Eat protein to stay alert
As I mentioned a moment ago,
carbohydrate snacks can give you a brief mental boost, but you’re better off
including some protein in order to sustain your thinking power. The brain chemicals epinephrine and dopamine,
which stimulate mental alertness, are created from an amino acid,
tyrosine. You need to fuel your
brain with protein to physically replace this amino acid as it gets used up –
luckily, in this case a small amount of protein can go a long way. Keep your brain going by snacking on a
protein bar (stick away from those that look and taste like candy bars), a
handful of nuts or trail mix, or a cup of yogurt with some fresh fruit and
granola. Regardless, for peak
performance you should make sure that you include some protein in each of your
main meals, at least three times a day.
As you fly through your day, make
it a habit to check in nutritionally with yourself every couple of hours. Choose foods that support your mind and
body, remember to drink plenty of water, and make it a great day!
Susan
Biali, MD, is a medical doctor, life coach, speaker and professional flamenco
dancer. She speaks and dances
across North America, educating audiences about life and health, and is the author
of Live a Life You Love! Seven Steps to
Healthier, Happier, More Passionate You. www.susanbiali.com