Total Human Performance

Category: Nutrition

  • The Truth About Fat Burners

    The Truth About Fat Burners

    Fat Burners refer to the hundreds of products on the market today that can be purchased over the counter. Their purpose is to somehow burn off the fat by speeding up metabolism, or blocking fat in foods, or other methods.

    The companies that sell these products employ savvy at marketing techniques to hook you, with bold print ads and sometimes less than believable before and after pictures.

    Are these products safe?

    Fat burners are not regulated by the FDA so companies can put whatever herb, vitamin, or mineral in them as long as the substance isn’t illegal. I don’t know of any long term studies on any one of the hundreds of fat burners on the market.

    Do they work?

    Many of these products have been shown to be effective for weight loss, though they may have negative side effects. Be aware these products can cause side effects such as rapid pulse, increased blood pressure, constipation, nervousness, sleeplessness, and lack of appetite.

    Are they healthy to you and your weight loss goals?

    The jury is still out on the health benefits of any fat burner. These products should be looked at as temporary fixes to weight loss. Most of them cause a decrease in appetite, which can lead you into a situation of not consuming enough calories on a daily basis.  Fat Burners ARE NOT a replacement for a sound nutrition and exercise plan.

    If you aren’t eating enough daily calories, your body responds by slowing your metabolism, storing fat, and using muscle for metabolism. This can result in you losing weight, but muscle weight instead of fat. The goal in any weight loss program should be to keep the muscle, lose the fat.

    Fat burners might help you lose some weight in the short term, but once you stop taking them you run a high probability of gaining the weight back, especially if you aren’t following a healthy eating plan and moderate exercise program.

  • Proper Nutrition for Martial Artists

    Proper Nutrition for Martial Artists

    The majority of martial artists and athletes take their sports nutrition seriously so they can reap the benefits of their intensive training. They also want to make their nutrition plans as effective and sufficient as possible because the physical demands of the workouts can be quite strenuous and stressful on their body. If not backed up by proper nutrition, your workouts and training sessions could possibly have an adverse affect on your entire body, so it’s always in your best interest to implement a proper nutrition plan.

    There is no one standard that will clearly identify exactly what an optimum sports nutrition plan is. Although there are several products on the market that are advertised as being the single answer for your nutrition needs, in reality they cannot give you the results you are looking for. In other words there is no “magic pill” or one size fits all.

    The reason these products can’t live up to their hype and can’t supply you with everything you need is because each person is different and consideration has to be given to the condition of every individual’s body. Only after identifying and realizing what your body’s current physical status is, will you be able to know which nutrition product or plan is best for you.

    The basics of an effective athletic nutrition plan that best fits your training and fitness level, consists of three fundamental requirements:

    First, there has to be an adequate intake of enough fluids, which may or may not contain additional components that are equally beneficial, such as electrolytes. Second, there must be a proper diet plan to provide your body with the necessary nutrients. Third, certain supplements and vitamins must be combined with the first two to further boost their impact on your body.

    An effective nutrition plan for one person may not work for someone else mainly because every person has different needs, physical characteristics and other unique circumstances. These need to be carefully considered prior to implementing any type of nutrition plan.

    The nutrients that are usually beneficial for the martial arts athlete are carbohydrates and protein. These two play a major role in enabling your body to cope with the extreme stress that comes with martial arts workouts while at the same time boosting your immune system. Since most martial arts are explosive in nature, most energy consumed by the body comes from carbohydrates. Also, protein is the key component in building muscle. Although there are food supplement suppliers that claim to have a sufficient supply of these nutrients included in their product, the real foods that you eat are usually the best source.

    Tips for an effective nutrition plan:

    • Try to eat five times a day. Space your meals out with three balanced meals and two healthy snacks.
    • Try to eat for the following three hours. If you know you are practicing at 4pm, plan to have a large lunch to supply the fuel you will need for your intense workout.
    • Eliminate junk food! It is your worst enemy!
    • Drink 8-10 glasses of water per day to maintain adequate hydration.
    • Consume foods that are high in fiber.
    • Try to plan your meals with one part fat, two parts protein, and three parts carbohydrates (in grams).
    • Plan ahead and track your intake. By planning your meals in advance and tracking what you are eating, you can easily gauge what works and what doesn’t.
    • Increase your lean body mass and you will burn fat faster. More lean muscle means a higher metabolism!!!

    When meeting with a nutrition specialist to discuss what may be best for your particular nutrition plan, bear in mind that a significant part of a professional’s recommendation depends on what you tell them. Provide them in detail what your training consists of, as well as your eating habits, will help a lot in guiding their recommendations.

    Simply identifying what the best nutrition plan is not enough to expect results. To be successful, like anything else you do in life, you must commit yourself to your plan. It needs to be in constant partnership with your fitness training and workouts.

    An irregular nutrition program will not give you the results you’re looking for and may cause adverse effects since your body may get confused with the intermittent amounts of nutrients being ingested.

    In any case, proper sports nutrition for a martial artist is what every practitioner should aim for at all times. Your body is at stake so really, there is no room for compromises. The best and most effective nutrition plan should remain your target at all times.

  • Choosing a Fitness Trainer and Nutrition Consultant

    Choosing a Fitness Trainer and Nutrition Consultant

    A personal fitness trainer and nutrition consultant can help you enter a race where there’s no engraved cup or money award at the finish line. Unlike the Thoroughbreds racing at the local park, you will be running for your very life instead. Fitness and nutrition are the keys to a quality long life.

    Racing for Fitness

    Almost 60% of people in the United States are overweight or obese. The consequences of having too much fat on your body can be severe. Obesity is a major cause of many serious illnesses including Type 2 diabetes, coronary heart disease, high blood pressure and even certain forms of cancer.

    It’s hard to maintain a fitness routine on your own. On top of that you are bombarded with advertisements selling unhealthy food and gadgets and inventions that actually result in less physical activity. The perfect examples are kids playing electronic games for hours instead of baseball or soccer. There are bigger and better computers and TVs promoting lifestyles with little exercise time included.

    Sedentary lifestyles are not good for the body, and neither is junk food. But everyone lives extremely busy lives and fitness and nutrition often take a low priority. A personal fitness trainer and nutrition consultant can help you rearrange your priorities so you place your health top of the list.

    When you are young, it’s easy to believe good health is forever.  But as you age, the truth is slowly revealed. Metabolisms slow naturally. Fat accumulates after years of eating meals with little nutritional value.

    Free radicals form unimpeded because the diet has consistently lack antioxidants found in fruits and vegetables. Other diseases eventually take root. For example, lack of exercise increases the chances of developing osteoporosis.

    Finding Your Stride

    A personal fitness trainer and nutrition consultant can assist you in a number of ways beginning with an assessment of your current fitness level. A personal trainer will work with to establish mutual goals including measures of progress such as weight loss or inches loss.

    Personal fitness and nutrition consultation includes the following:

    • Evaluating current dietary habits and making necessary changes
    • Calculating the body mass index (BMI)
    • Establishing an exercise routine that fits your lifestyle
    • Develop a strength training program
    • Tracking progress and making necessary adjustments as you progress

    Using a personal fitness trainer and nutrition consultant can help you stay motivated as you begin the race for your life. The quality of your life in your senior years is directly related to the level of fitness you maintain in your younger years. It becomes clearer with each medical study that problems associated with aging are as much a consequence of poor nutrition as they are of the aging process itself.

    Utilizing the services of a personal fitness trainer and nutrition consultant only makes sense if you’re ready to get serious about your health. Racing for the grand prize of good health means finding your “fitness stride”.

    You don’t have to work out 8 hours a day to stay fit and healthy. You do have to exercise regularly and watch what you eat. A personal fitness trainer and nutrition consultant can be the key to your success.

    To start your adventure on the right path to fitness, please contact Total Human Performance for a free fitness consultation by using our contact form located at http://www.totalhumanperformance.net/about-us/contact-us/ today!

  • Do Low Carbohydrate Diets Lead to Weight Loss Success?

    Do Low Carbohydrate Diets Lead to Weight Loss Success?

    So your neighbor, co-worker, best friend, whoever just lost 10 pounds in only two weeks following the latest in high protein low carbohydrate diets. And now you’re thinking you should give it a go — have even started the search for high protein low carbohydrate recipes? True, high protein low carb diets seem to be leading many people to weight loss success. Trouble is, they seemed to do it 30 years ago, too. They were the rage in the early 70s, and look where many of us are today: growing fatter with each decade.

    The bottom line: Diets — low carb diets or not — simply don’t work for the vast majority of people. If that doesn’t convince you, look at some of the reasons why high protein low carbohydrate diets seem to create weight loss success stories — but really don’t.

    “I’m not hungry when I eat high protein low carb diets.”

    Many people say they feel more satisfied eating low carbohydrate diets. And indeed, studies show protein is the most satiating nutrient. Proteins and fat (which is usually in high protein low carbohydrate foods) cause your body to release cholecystokinin, a hormone that contributes to the feeling of fullness. Some protein in meals and even snacks may help us feel more satisfied and go longer between eating. But the key word is “some.” We don’t need an excess of protein, or low carb diets, to get these effects. By just eating balanced meals that contain grain/starchy foods, protein foods, vegetables and/or fruits and some fat, most people can achieve the same satiety. One other important note is that hunger control with low carbohydrate diets is often the result of ketosis (when your body burns fat for fuel.) Ketosis is very unhealthy, causing nausea, headaches, fatigue, even coma.

    “Results are results – I saw successful weight loss, didn’t I?”

    Many people do lose weight on high protein low carb diets. Instead of fat, however, they’re initially losing more water than anything else — and it quickly returns once off low carb diets. They seem to see successful weight loss, too, because low carb diets restrict many foods, resulting in eating less than usual.

    The big question is: Is it really successful weight loss if it doesn’t stay off? For most people, if weight loss is achieved quickly and with a restrictive method such as a diet that does not allow for individual likes and dislikes, then the lost pounds will return, along with discouragement, defeat and even more pounds than before. What’s more, high protein low carb diets may also increase risk for health problems such as osteoporosis, cancer, even heart disease. A healthy intake of whole grain foods, fruits and vegetables — often on the “avoid” list in high protein low carb diets – appears to help reduce this risk, and is the mainstay of a sensible plan to achieve weight loss success.

    Create your own weight loss success story.

    Despite what you hear about high protein low carb diets, there’s little evidence that weight loss success is truly (permanently) achieved. What’s more, disordered eating behaviors are usually reinforced by high protein low carb diets, adding to the struggles that low carbohydrate diets and other diets are supposed to solve. Stop dieting now and start living a healthy lifestyle that truly leaves you feeling good!

  • The Facts Behind Creatine

    The Facts Behind Creatine

    In recent years, one supplement that has become very popular among body builders is Creatine. One reason for this popularity is that there are a large number of bodybuilders who swear by the effectiveness of Creatine supplements. In addition to this, some studies have also shown that Creatine can be very effective in achieving bigger muscle mass.  However, not everyone fully appreciates what Creatine is and what it can do for their bodies. Given this, there is a need for people to be informed on Creatine so that they would be aware not only of what it can do for the body but also to help people know how to manage how they use Creatine supplements to achieve optimal results.

    The International Society of Sport Nutrition (2007) recently published a very favorable position paper regarding Creatine supplementation, its use, and the effects on exercise. The following 9 points summarize the position of the ISSN [5]:

    1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
    2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.
    3. There is no scientific evidence that the short- or long-term use of Creatine monohydrate has any detrimental effects on otherwise healthy individuals.
    4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.
    5. At present, Creatine monohydrate is the most extensively studied and clinically effective form of Creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.
    6. The addition of carbohydrate or carbohydrate and protein to a Creatine supplement appears to increase muscular retention of Creatine, although the effect on performance measures may not be greater than using Creatine monohydrate alone.
    7. The quickest method of increasing muscle Creatine stores appears to be to consume ~0.3 grams/kg/day of Creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of Creatine monohydrate (e.g., 2–3 g/d) will increase muscle Creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.
    8. Creatine products are readily available as a dietary supplement and are regulated by the U.S. Food and Drug Administration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/companies/brands to make structure-function claims; however, the law strictly prohibits disease claims for dietary supplements.
    9. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.

    As you can see, there are many positives to Creatine supplementation.  In this article, the points listed above will be expanded upon in more detail, describing the benefits of Creatine and also talking about possible negative effects of Creatine.

     

    What is Creatine?

    Creatine is created in the human body from multiple amino acids which include methionine, glycine and arginine. [3,5] A person’s body, on average, contains about 120 grams of Creatine [3,5] stored as Creatine Phosphate (CP).  There are certain foods which contain high amounts of Creatine such as red meat, and fish [3]. However, in order to equal what can be obtained in one teaspoon of powdered Creatine, a person would have to eat tons of these foods to obtain the same amounts [1].  A normal diet consists of approximately 1-2 grams per day of Creatine ingestion through foods. [1,5]

     

    How Does Creatine Work?

    Creatine is related directly to Adenosine Triphosphate (ATP).  ATP is formed in the mitochondria, the powerhouses of the cell.  ATP is used for energy by every cell in our bodies.  [1,5] During short maximum effort exercise such as weight training or sprinting, ATP stored in the cells is the dominant energy source.  However, levels of stored ATP are depleted rather quickly. To provide energy, ATP loses a Phosphate molecule and transforms into Adenosine Diphosphate (ADP). At this point, the ADP must be converted back to ATP to create energy from this energy system. [1,3,5]

    After the stored ATP is depleted, it can be revitalized by Creatine, in the form of Creatine Phosphate.  As exercise reaches 70% VO2max, muscle Creatine Phosphate content begins to decline. [2] Creatine works to help generate energy.  That is, the CP contributes a Phosphate to the ADP making it ATP again. An elevated volume of CP means quicker and greater recharging of ATP and, therefore, more work can be performed for a short duration, such as sprinting, weight lifting and other explosive anaerobic exercise since ATP is the energy used for these events. [1,3,5]

    What Are The Benefits Of Creatine?

    There are many positive benefits of Creatine supplementation. One of the biggest benefits of Creatine (and one of the biggest reasons people use Creatine) is that when supplementing for just a short period (6 days with 20g), weightlifters see results. [1,2,3,5]  Resistance training becomes more efficient by increasing body mass, overall maximal strength of muscles, and weight lifting performance. [3,5] Keep in mind though, that each person is different, and your mileage may vary. [3] Studies have also shown that using Creatine derivatives, such as Creatine Ethyl Ester [3], serum formulations [5], and Effervescent Creatine [5] do not provide any additional benefits than regular Creatine supplements. [3] Save your money!!!

    Another effect of Creatine may be an increase in protein synthesis and increased cell hydration. [5] This would relate to the additional water intake needed during Creatine supplementation, as well as a slight gain in water weight.  Creatine has shown positive results in affecting performance in endurance sports such as swimming, rowing, long distance running and cycling [2], with some studies showing no positive effects on performance in endurance athletes. [9] Similarly, with sports such as tennis, studies have shown no realized benefit to supplement with Creatine. [9] Whether or not the failure of Creatine to improve performance in endurance athletes was due to the nature of the sport or the design of the studies is still being debated. [5]

    Creatine, in a recent study, showed a Glycogen sparing effect in rats during a 5-day supplementation period.  [6] Since the body is using less glycogen, the anaerobic-glycolytic energy system is used less during bouts of intermittent exercise. [6] This increases the muscles ability to do more work than without the Creatine supplementation.  In another study, it was shown that Creatine increased the amount of Glucose oxidation in muscles and a reduction of the amount of lactate produced by exercise in rats. [4,6]  This also increases the amount of work the muscles can do before exhaustion.

    Creatine when combined with carbohydrates has also showed an increased rate of recoverability of muscle tissue after exercise-induced muscle damage better than just carbohydrates alone. [7] This shows that Creatine supplementation can also help muscles recover from injury quicker and get muscles back to their full working state.  Another study also shows that combining Creatine with carbohydrates results in greater post-exercise muscle Glycogen accumulation than just carbohydrates alone. [4]

     

    What Are The Negative Effects Of Creatine?

    There have been many concerns raised by today’s media that Creatine has several negative effect on supplement users.  These potential effects include kidney and liver damage, gastrointestinal diseases, excessive cramping, and several others. [5] There has been much concern about theoretical negative effects of high dosages of Creatine ingestion on kidney and liver function because of the high excretion rates. Thus far, no negative side effects have been observed. [5,8] While users may exhibit these symptoms, literature suggests that they had no greater risk, and possibly lower risk, of those who do not use Creatine as a supplement [5].

    There have been reports of gastrointestinal disturbances and muscle cramps in healthy individuals, but the effects have been negligible [5,8], and usually are caused by inadequate supplies of water when supplementing with Creatine.  Drinking plenty of water is a necessity when using a Creatine supplement.

    Another big concern is that the effects of long term Creatine usage are currently not known. [5] However, we can say the same about many prescription drugs currently in use for treating many different diseases.  Widespread use of Creatine started in the early 1990’s.  Since then, hundreds of peer-reviewed studies and reports on Creatine have been performed, with none of them reporting detrimental side effects.  [5] Currently, long-term researchers are just starting to release their reports on long-term use, and no far there have been no observed long-term effects of Creatine use. [5] These long-term studies are bringing new uses of Creatine into the light, such as treatments for Muscular Dystrophy [1,5] and high cholesterol among others. [5]

    Can Creatine Help Treat Diseases?

    As previously stated, many of the long-term studies of Creatine supplementation have brought about several possible uses for Creatine other than an ergogenic aid.  As cells get older, there is an increase in oxidative stress coupled with a cell’s inability to produce essential energy molecules such as ATP.  This is common in an aging cell and is a symptom of many diseases. [1,5]  Based on the findings that Creatine supplementation may reduce glucose oxidation [4,6], Creatine may be a great way to decrease this oxidation, along with an antioxidant regimen.

    According to a recent study [1], “dietary supplementation with Creatine has been shown to enhance neuromuscular function in several diseases.  Recent studies have suggested that Creatine can be beneficial in patients with Muscular Dystrophy and other mitochondrial cytopathies, and may attenuate sarcopenia and facilitate rehabilitation of disuse atrophy”.

    There are other reported possible cases where Creatine supplementation can help treat symptoms of diseases, such as pulmonary disease, high cholesterol and brain/spinal cord injuries. [5] Although more research in these areas is needed, there seems to be a therapeutic benefit in certain populations. [5]

    In conclusion, Creatine supplementation is one of the safest, most productive ergogenic aids you can buy for the money.  It has many valuable positive effects, with virtually no detrimental side effects.  If you are looking for that added “edge”, talk to your local performance nutrition specialist and find out more about Creatine supplementation.

    References:

    1. Creatine Monohydrate as a Therapeutic Aid in Muscular Dystrophy. Pearlman, Jared P., and Roger A. Fielding. Nutrition Reviews 64.2 (2006): 80. MasterFILE Premier. EBSCO. Web. 5 Nov. 2010.
    2. Effect of 28 days of Creatine ingestion on muscle metabolism and performance of a simulated cycling road race. Robert C Hickner, David J Dyck, Josh Sklar, Holly Hatley, and Priscilla Byrd J Int Soc Sports Nutr. 2010; 7: 26. Published online 2010 July 7.
    3. The effects of Creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle Creatine levels. Mike Spillane, Ryan Schoch, Matt Cooke, Travis Harvey, Mike Greenwood, Richard Kreider, and Darryn S Willoughby J Int Soc Sports Nutr. 2009; 6: 6. Published online 2009 February 19.
    4. Creatine supplementation increases glucose oxidation and AMPK phosphorylation and reduces lactate production in L6 rat skeletal muscle cells. Rolando B Ceddia and Gary Sweeney J Physiol. 2004 March 1; 555(Pt 2): 409–421. Published online 2004 January 9.
    5. International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Thomas W Buford, Richard B Kreider, Jeffrey R Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis, and Jose Antonio J Int Soc Sports Nutr. 2007; 4: 6. Published online 2007 August 30.
    6. Creatine supplementation spares muscle glycogen during high intensity intermittent exercise in rats. Hamilton Roschel, Bruno Gualano, Marcelo Marquezi, André Costa, and Antonio H Lancha, Jr. J Int Soc Sports Nutr. 2010; 7: 6. Published online 2010 January 29.
    7. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Matthew B Cooke, Emma Rybalka, Andrew D Williams, Paul J Cribb, and Alan Hayes J Int Soc Sports Nutr. 2009; 6: 13. Published online 2009 June 2.
    8. Adverse Effects of Creatine Supplementation: Fact or Fiction. Jacques R. Poortsman Sports Medicine 2000;30:3 pp 155-170
    9. The effects of Creatine supplementation on selected factors of tennis specific training B M Pluim, A Ferrauti, F Broekhof, M Deutekom, A Gotzmann, H Kuipers, and K Weber Br J Sports Med. 2006 June; 40(6): 507–512.
  • The Extinction of Health

    The Extinction of Health

    Excerpt from the Article “The Extinction of Health” –

    “Knowing is not enough, you must apply; willing is not enough, you must do.” —Bruce Lee

    “Everything has gone haywire—the educational system, books, the media, the internet. We’re on a blind search for healthier lives, choices, and bodies, but we don’t know where to start because there’s so much irrelevant information out there. We choose to look past the basics of a healthier life or at least refuse to try what really will have an impact. ”

    “There aren’t any supplements, diets, exercise programs, pills, electromagnetic bedding, doctors, chiropractors, trainers, dieticians, books, or anything else that will help you get to where you desire to go unless you decide to go and do. Want to get in shape and stay in shape? Then move your butt.”

    Move your butt. That about sums it up. People are so hung up on all of the mechanics of doing this workout, taking this supplement, following this diet that they forget about the key elements of proper health.

    These elements include:

    • Stop Eating Garbage Foods
    • Stop indulging in alcohol
    • Drink lots of water
    • Get adequate rest
    • Eat a balanced diet
    • And most importantly – MOVE YOUR BUTT!!!

     

    The full article can be found Here at EliteFTS

  • Healthy Snacks for Kids

    Healthy Snacks for Kids

    Snack foods too often result in the downfall of good nutrition and ideal weight. The snacks one eats often lead to undesirable weight gains in youngsters and adults. So snacks need to be considered from the viewpoint of nutritional value, calorie count, and the activity of the person eating them. Without an adult’s teaching them the benefits of good nutrition and guiding them in their eating habits, youngsters often tend to want snacks that aren’t beneficial to their health and weight.

    Factors to Consider
    – Generally an active person burns more calories in a day so can eat more snacks in addition to meals without gaining weight. A less active person has to eat lower calorie snacks or fewer snacks.

    – Too often candy, cake, cookies, potato chips, and soda top the list of after school or recess snacks. Teach children to eat these in moderation for they’re generally high in calories and lower in nutrition.

    – Foods high in sugar content have quick energy, but their nutritional value is not as high as many other snacks.

    Desirable Snacks
    – Fruits rate high on the list of desirable snack foods – apples, oranges, bananas, peaches, pears, plums. Use canned or dried fruits when fresh ones aren’t in season.

    – Fruit juices are better than soda for a refreshing drink. Milk is good, too. However, remember, when you use flavorings, such as chocolate and strawberry, you add calories to the drink.

    – Water is a very good beverage and necessary to maintain life and good health.

    – Although carrot sticks and celery sticks aren’t always a favorite on the snack list, they can be enhanced in appeal when accompanied by cheese and peanut butter. (There also are lower fat types of these spreads.)

    – Raisins and peanuts are good snack foods full of nutrition. Of course, the dry roasted peanuts are lower in calories than those roasted in oil.

    Snacks Before Dinner
    If it will be awhile before dinner, when a youngster gets home from school starved, try a sandwich instead of sweets. Sandwich fillings such as tuna fish, cheese, peanut butter (without much jelly), or egg will supply protein.

    Or serve crackers with peanut butter or cheese. If cookies have big appeal as a snack, try making types with the most food value and nourishment. Cookies with cereal ingredients, such as oatmeal and crispy rice, generally have more nutritional value than rich chocolate brownies and chocolate chip cookies. Adding wheat germ to the cereal cookie recipe also gives additional nutrition.

    Icy Banana Shakes have nutritional value. Blend in a mixer until smooth: 3 cubes ice, 3/4 cup milk, 1 tablespoon sugar, 1/2 teaspoon vanilla, and 1 ripe banana.