What Successful People Eat for Lunch

There is a lot of information out there about great morning routines, including numerous articles about the breakfast habits of the rich and famous.

And while those stories can be interesting and helpful, I personally have been more in need of mid-day recommendations. Anybody who knows me is well aware that I make a Starbucks run for a caffeine fix just about every afternoon.

I typically feel great and am at my best in the morning, only to have my energy and productivity dip precipitously right after lunch.

Of course this is common — we’re wired to become sleepy between 1pm and 3pm, when our core body temperature drops and the sleep-inducing hormone melatonin is released. This is a natural part of our body’s circadian rhythm.

But I also know that what we eat for lunch plays a big role in how we feel for the remainder of the day. As best-selling author Tom Rath says, “What you do at lunch can either make or break the rest of your day.”

So I have been on the lookout for lunch options that will keep me mentally sharp through the end of the work day.

As part of my research, I looked for inspiration from some highly-successful people. Although there seems to be far less information out there about the lunch foods of successful people relative to what they eat for breakfast, I was able to uncover the following:

• Entrepreneur, author, and productivity guru Tim Ferriss recommends eating the same thing for lunch almost every day, which for him consists of organic beef, mixed vegetables, pinto beans, and guacamole.
• First Lady of the United States Michelle Obama has been known to eat fish and stir-fried vegetables for lunch, and occasionally brown rice or a potato. One of her lunchtime favorites is also veggie pizza on whole wheat bread, loaded with vegetables, cheese, and tomato sauce.
• Editor-In-Chief of Vogue Magazine Anna Wintour opts for a high-protein lunch, usually consisting of a steak or hamburger without the bun.
• Actor Mark Wahlberg (and co-owner of the burger restaurant chain Wahlburgers) typically eats a salad, turkey burger, and sweet potato for lunch.
• And then there is CNN anchor Anderson Cooper, who eats the same thing for breakfast, lunch, and dinner for months in a row. At times this has meant just scrambled egg whites three times a day, or baked potatoes, or oatmeal raisin bars, or veggie burgers for every meal, month after month. Wow.

Interesting information for sure, but next I needed to turn to the experts to see what they recommend.

According to Karen Ansel, Registered Dietitian and spokesperson for the Academy of Nutrition and Dietetics, the ultimate lunch for a productivity boost is chickpeas and iced green tea.

Chickpeas provide the perfect blend of protein and complex carbs to power the brain, and apparently adding some balsamic vinegar is icing on the cake because it slows down carbohydrate digestion to sustain energy even longer. Washing it down with green tea sharpens concentration and focus thanks to the drink’s combo of a key amino acid plus a small amount of caffeine.

Research also shows that eating fruits and vegetables throughout the day is as beneficial for the mind as it is for the body. A recent study found that the more fruits and vegetables people ate, the happier, more engaged, and more creative they became.

Other great lunchtime options include lean meats (such as grilled chicken), fresh fish, healthy fats (such as avocado and nuts), and drinking plenty of water.

It’s no surprise that foods to avoid at lunch are anything high in sugar such as cookies, candy, and soda. And best to stay away from refined carbs such as white pasta and bread, which release their glucose quickly producing an energy spike followed by a slump.

With healthy lunch options now in the bag, here are some other energizing habits to consider incorporating into your lunch break:

• Leave your desk and get outside, even for as short as 10 minutes
• Eat with friends or co-workers to socialize and build relationships
• Listen to music to release tension and stress
• Exercise to boost afternoon energy levels and productivity
• Unplug and recharge by shutting off your devices during your lunch hour

If your energy does happen to dip in the afternoon, here are some brain-boosting snack ideas to power you through the end of the day, including almonds, walnuts, carrots, raisins, yogurt, berries, and even some dark chocolate.

Death in a Can: What’s Really in Red Bull

Developed in Austria, Red Bull’s marketing slogan promises that it will “gives you wings.” According to Red Bull, all of the ingredients are syn- thetically produced by pharmaceutical companies, which “guarantees the highest quality” of ingredients. 

 

So what’s really in Red Bull that can “give us wings?” Each 250 ml (8.3 oz) can of Red Bull contains the following: 1000 mg of taurine, 600mg of glucuronolactone, 80 mg of caffeine, 18 mg of niacin (niacinamide), 6 mg of panto- thenic acid (calcium d-pantothenate), 2 mg of vitamin B6 (pyridoxide HCI), vitamin B2 (riboflavin), vitamin B12 (cyanocobalamine), inositol, and nonmedicinal ingredients: carbonated water, sucrose, glucose (27 grams of sugar), citric acid, flavors, and caramel.

Did you know that FRANCE and DENMARK have just prohibited it as a cocktail of death, due to its vitamin components mixed with GLUCURONOLACTONE ‘ – a highly-dangerous chemical.

Sucrose and glucose: Simple sugars.One 16-ounce energy drink may contain 54 grams of sugar, the approximate equivalent of 14 teaspoons. They are metabolised quickly by the body and produce a quick energy burst, followed by a deep energy deficit. High intake of sugar raises blood fat levels and leeches essential minerals such as copper, chromium and zinc from the body, leading to deficiency diseases, immune system impairment and even insulin resistance. 

Taurine: Amino acid. According to some studies on rats and guinea pigs, high intake is associated with liver dysfunction. And it can also enhance the toxicity of industrial pollutants such as carbon tetrachloride.

Vitamin B6

Intake of in excess of 1 gram per day of Vitamin B6 can result in nerve damage known as peripheral sensory neuropathy, caused by damage to the outer wrapping of nerves and degeneration of nerves. The daily requirement for this vitamin is about 1.2 to 2.0 mg per day, Red Bull supplies 250% of this.

Flavorings:  Red Bull contains synthetic flavorings which are essentially the same chemicals as perfumes and can thus be considered to be neurotoxins, allergens and potential carcinogens.

Caramel:  This type of caramel produced by ammonia process is a common food coloring. It has been associated with blood toxicity in rats. It’s been linked to damaged genes, slow growth. It can cause enlargement of the intestines and kidneys, destroy vitamin B and cause hyperactivity.

Additionally…

‘Red Bull has a pH of 3.3 – the same as vinegar. Combined with sugar, they are perfect for eroding the enamel on teeth, and causing a lifetime of dental problems.

In conclusion, Red Bull doesn’t do anything to nourish the body or replenish it after physical exertion. In fact, because of the drink’s high caffeine content, it can be very dehydrating and dangerous to your health.

Would You Say That This Is Going On In Syria? (5 pics)

Syria is torn by the civil war which started in 2011 during the Arab Spring protests that escalated to multi-sided armed conflict with international interventions. But these pictures show the youth partying on the beach and having a good time just 100 miles from under-siege Aleppo and the fighting. It makes them think about something else than the war even if it’s just for several hours.

You’ll Be Surprised To Find Out What These Berlin Artists Use To Create T-Shirt And Bags Designs (10 pics)

Berlin team of artists called Raubdruckerin, which means “Pirate Printer,” doesn’t lack creativity. They use manhole covers, grids, vents and other public utilities to make designs on t-shirts and bags. They have an online shop where you can buy their creations.

8 Things You Didn’t Know Could Increase Your Sun Sensitivity

Most of us take precautions against sunburn when we spend time outside. But some things you might not consider can increase your sensitivity to the sun.

Watch out if you’re burning more quickly than in the past or developing new rashes, bumps, itching or pigment changes on your skin. This could mean you’re becoming more sensitive to sun exposure.

Always discuss these symptoms with your doctor to find out what’s going on. But you can stay aware of the following items to see if they might be causing sun sensitivity.

1. Drugs and Medications

Certain antihistamines, acne treatments, oral contraceptives, psychiatric drugs, antibiotics, heart medications, anti-inflammatories, diuretics and diabetic drugs have been shown toincrease your potential for sun sensitivity. This will often be listed as a precaution on the label of your medication. Check with your doctor or pharmacist if you have any questions about prescription drugs you’re taking.

2. Foods

Not many foods have been linked to sun sensitivity, but foods to watch out for include:

• Celery
• Dill
• Citrus fruits and peels
• Fennel
• Parsley
• Parsnips
• Mustards
• Artificial sweeteners

3. Perfumes

Commercial perfumes may cause photosensitivity, such as 6-methylcoumarine, rose bengal and musk scents. Keep in mind perfumes are not only used in personal scent products. They can also be found in products like lotions, soaps, laundry detergents, air fresheners and fabric softeners.

If you want to make sure you avoid perfumes, always choose unscented products.

4. Essential Oils

The chemical constituents found in some essential oils may lead to greater sensitivity to the sun when directly applied to your skin. These are known as phototoxic oils. The most common ones are:

• Angelica
• Anise
• Bergamot
• Bitter Orange
• Caraway
• Cedar
• Cumin
• Fennel
• Ginger
• Grapefruit
• Lavender
• Lemon
• Lemon verbena
• Lime
• Marigold
• Rue

5. Skin Care Products

Various compounds in personal care products that strip the outer layer of your skin will create greater photosensitivity.

Check your skin care products for ingredients like alpha-hydroxy acids (AHAs), beta-hydroxy acids (BHAs), salicyclic acid, benzoyl peroxide, glycolic acids, Retin-A and hydrocortisone.

Also be careful when you go to a spa or have a professional skin treatment. Cosmetic treatments such as microdermabrasion, chemical peels, laser treatments and exfoliating facial scrubs may also lead to greater skin sensitivity.

6. Herbs

Herbs can cause two different types of sun sensitivity. Photodermatitis, which is caused by touching the plant, or systemic photodermatitis when the plant is ingested.

Plants that may cause photodermatitis include:

• Angelica seed or root (Angelica archangelica)
• Arnica (Arnica montana)
• Celery stems (Apium graveolens)
• Rue (Rutae folium)
• Lime oil or peels (Citrus aurantifolia)

Plants shown to cause potential problems when eaten are:

• St. John’s wort (Hypericum perforatum)
• Laceflower (Ammi majus)
• Dong quai (Angelica sinensis)
• Kava (Piper methysticum)
• Yohimbe (Pausinystalia yohimbe)

7. Sunscreen

This may be the strangest one on the list, but some of the chemicals used in suncreens can actually make you more prone to burning. Check the label for benzophenones, dibenzoylmethane, oxybenzone, cyclohexanol, salicylates, cinnamate and PABA (para-aminobenzoic acid).

8. Nutrient Deficiency

Lack of some nutrients can make you more sensitive to sunlight. For instance, a niacin deficiency can lead to photosensitivity.

On the other hand, consuming healthy amounts of nutrients and antioxidants will help protect your skin. Beta-carotene, the nutrient that makes squash and carrots orange, has been shown to be especially beneficial for those with photodermatitis. Make sure to maintain a well-balanced diet or take a multivitamin regularly to ensure you’re getting a full complement of nutrients.

How to Protect Yourself from the Sun

Your first line of defense is to avoid any of these products if you’ve found they affect you. But there are other steps you can take as well, especially if you’ve been reacting to sun exposure.

Limit your time in the sun as much as possible. If you have to go out, try not to be in the sun for longer than 30 minutes at once.

Apply sunscreen that’s at least 30 SPF liberally 20 to 30 minutes before going outside. Then reapply it every 1 to 2 hours. Creams and lotions are recognized as having better protection than sprays.

Cover up with long sleeves, long pants and a hat if you don’t wear sunscreen. Or for extra protection, wear sunscreen under your clothing. You can buy specific clothing that is rated as sun protective, but any thick fabric with a tight weave will often provide adequate coverage.

Go outside in the early morning or later in the evening. The sun’s rays are strongest from 11 a.m. to 2 p.m. In fact, 50 percent of the day’s ultraviolet (UV) radiation is emitted during this time. UV will also be stronger at higher elevations.

Also make sure to avoid any tanning devices, such as tanning lamps or beds.

How Many Glasses of Water Should We Drink a Day?

It turns out the often quoted “drink at least eight glasses of water a day” dictum has little underpinning scientific evidence. The recommendation was traced back to a 1921 paper, in which the author measured his own pee and sweat and determined we lose about 3% of our body weight in water a day, about eight cups. Consequently, for the longest time, water requirement guidelines for humanity were based on just one person.

There is evidence that not drinking enough may be associated with falls and fractures, heat stroke, heart disease, lung disorders, kidney disease, kidney stones, bladder and colon cancer, urinary tract infections, constipation, dry mouth, cavities, decreased immune function and cataract formation. The problem with many of these studies is that low water intake is associated with several unhealthy behaviors, such as low fruit and vegetable intake, more fast-food, and less shopping at farmers markets. And who drinks lots of water? People who exercise a lot. No wonder they have lower disease rates!

Only large and expensive randomized trials could settle these questions definitively. Given that water cannot be patented, such trials seem unlikely. Who’s going to pay for them? So we’re left with studies that find an association between disease and low water intake. But are people sick because they drink less or are they drinking less because they’re sick? There have been a few large prospective studies in which fluid intake is measured before disease develops. For example, a Harvard study of 48,000 men found that the risk of bladder cancer decreased by 7% for every extra daily cup of fluid one drinks. Therefore, a high intake of water—like eight cups a day—may reduce the risk of bladder cancer by about 50% (eight cups times 7% per cup), potentially saving thousands of lives.

Probably the best evidence we have for a cut off of water intake comes from theAdventist Health Study, in which 20,000 men and women were studied. About one-half were vegetarian, so they were also getting extra water by eating more fruits and vegetables. Those drinking five or more glasses of water a day had about half the risk of dying from heart disease compared to those who drank two or fewer glasses a day. Like the Harvard study, this protection was found after controlling for other factors such as diet and exercise. These data suggest that it was the water itself that was decreasing risk, perhaps by lowering blood viscosity (blood thickness).

Based on all the best evidence to date, authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 2.0 and 2.7 liters (8 to 11 cups) of water a day for women, and 2.5 to 3.7 liters (10 to 15 cups) a day for men. This includes water from all sources, not just beverages. We get about a liter from food and the water our body makes. So this translates into a recommendation for women to drink four to seven cups of water a day and men 6 to 11 cups, assuming only moderate physical activity at moderate ambient temperatures.

We can also get water from all the other drinks we consume, including caffeinated drinks, with the exception of stronger alcoholic drinks like wines and spirits. Beer can leave you with more water than you started with, but wine actively dehydrates you. However, in the cancer and heart disease studies I mentioned above, the benefits were only found with increased water consumption, not other beverages.

A Guide to Cutting Sugar Out of Your Diet

Let’s face it: we are seriously addicted to sugar.

Since the 1950s, the United States Department of Agriculture (USDA) informs us that our per capita consumption of sugars, like sucrose (table sugar) and high-fructose corn syrup, has increased 39 percent.

Each American consumes an average 152 pounds of sugar annually – the equivalent of 52 teaspoons of added sugars every day. That amount does not include naturally-occurring sugars found in fruit, vegetables, legumes and grains. While sugar manufacturers continue to feed off our addiction, claiming it is harmless—it’s not.

Here are some of the reasons why this highly-addictive white stuff is dangerous:

It has been linked to osteoporosis: In a study published in the medical journal Archives of Oral Biology, researchers found that sugar consumption caused osteoporosis andreduced bone strength in animals.

It has been linked to cancer: According to research in the medical journal Cancer Research, consumption of white sugar at levels comparable to the amount consumed in our Western diet led to increased breast cancer tumor growth and metastasis (movement of cancer throughout the body), when compared with a non-sugar starch diet.

It has been linked to more than other 100 conditions: According to Nancy Appleton’s research on sugar consumption in her classic work on the topic, Lick the Sugar Habit, sugar is linked to over 100 health symptoms or conditions, including: allergies, anxiety, depression, migraines, insomnia, infections, liver problems, high blood pressure, high cholesterol, heart disease, weight gain, diabetes and of course tooth decay.

Sugar takes many forms, from white table sugar (sucrose) to high fructose corn syrup (HFCS) or sometimes just fructose. There is maltose, dextrose and many other “-oses.” If sugar is listed on the nutritional label of the foods you select, look for ingredients ending in “ose.” In addition to the many reasons to avoid sugar, high fructose corn syrup presents its own unique problems. 

How to Cut Down on Sugar

Skip the soda: The fastest and most effective way to significantly cut your sugar consumption is to forego the soda. That’s because a single can of Coke contains 39 grams of sugar. Cutting just that one item out of your diet is a huge reduction in sugar.

Choose water or coconut water over sports drinks: Forget the artificially-colored and sugar-laden sports drinks that typically contain between 12 and 40 grams of sugar. Choose water or coconut water instead.

Don’t start the day with sugar: Breakfast is an essential meal, but it can be a sugar trap. Avoid muffins, granola bars, high-sugar yogurts, pastries or cereals. Check the nutrition label on any packaged breakfast item. And watch the serving size since many companies sneakily use extra small serving sizes to make their products appear nutritionally better than they really are. The typical muffin has about 20 grams of sugar. Compare that to 1 gram of sugar in one-half cup of plain, cooked oatmeal. If you need something sweet, add a spoonful of fresh or frozen blueberries.

Switch your latte to a regular coffee or tea (sweetened with stevia if needed) and you’ll save more than 40 grams of sugar every day. That’s because many beverages like the Starbucks Chai Latte contains 42 grams of sugar in a single, 16-ounce beverage. And the White Chocolate Mocha has 59 grams of sugar in a single, 16-ounce beverage.

Switch to the herb stevia: Keep a small bottle of stevia in your purse or pocket. Stevia is a naturally sweet herb that doesn’t contain any sugar. Use a few drops or a tiny amount of the powder in place of sugar in your coffee or tea and you’ll reduce your sugar intake by 4 grams for every teaspoon of sugar you normally take. That adds up over the course of a year. Pay attention to labels as many stevia manufacturers hide unwanted sugars and other additives in their stevia products.

Go Greek: Switch from flavored yogurt to plain Greek yogurt and you’ll save about 20 grams of sugar daily. That’s because most 6 ounce servings of yogurt contain 20 to 26 grams of sugar. 

Scrap the Hidden Sugars: Sugar is hidden in many surprising places, including: bread coatings, hamburgers, canned fish, packaged meat and poultry, salt (shocking but true), luncheon meats, bacon, canned meat, bouillon cubes (and therefore soup), peanut butter, cereals, ketchup, cranberry sauce and other condiments. These hidden sugars add up every day and every year.

How to Kick Cravings for Good

When you eat sugar, you end up craving more thanks to the spikes and surges in blood sugar levels. By satisfying cravings or low blood sugar levels (such as those in hypoglycemia) with sugar, you set yourself up for a blood sugar and energy crash an hour or two later. And, of course, that crash means more cravings. Choosing healthier options that regulate blood sugar levels helps to nix cravings for good. Here are some simple ways to help give your cravings the boot:

-Snack on nuts or seeds between meals since they are high in healthy fats, fiber and protein, all of which help keep blood sugar levels stable. That translates into fewer sugar cravings. Choose raw, unsalted sunflower or pumpkin seeds, or walnuts, almonds or other favorite nuts.

-Drink water before satisfying any sugar craving. Many of my clients over the years have found that this simple trick often halts a craving in its tracks.

-Spice up meals with saffron: Research in the medical journal Nutrition Researchfound that an extract of the spice saffron (Crocus sativus) reduces snacking and increases the feeling of being full, thereby reducing cravings. Study participants used 176.5 mg of saffron extract daily. Follow package instructions for products you select.

-Power up with protein: Because protein foods tend to break down slowly, they gradually release energy to the body as needed, keeping blood sugar levels stable. Keep in mind that protein does not equate with meat, contrary to popular belief. There are many excellent vegan protein foods, including: chickpeas, lentils, kidney beans, pinto beans, cashews, almonds, walnuts, pecans, avocados, quinoa and many others.

-Monitor your  chromium levels: Many people are deficient in the mineral chromium, which helps to balance blood sugar levels, mood swings and weight gain. Chromium is naturally found in many whole grains, romaine lettuce, onions, beans, legumes and ripe tomatoes, but supplementing with 200 to 500 micrograms of chromium daily may be needed to reduce cravings.

-Switch to Fruit: Grab a piece of your favorite fruit whenever you crave sugar. While fruit contains natural sugars, it also contains other nutrients that help boost your health and keep you full.