Are You A Turkey for L-Tryptophan?

Are you a Turkey When it Comes to L-Tryptophan?

By: Lucho Crisalle R.D.

Here in the U.S., Thanksgiving is the start of the holiday season and most people look forward to the Thanksgiving dinner all year long – turkey, mashed and/or sweet potatoes, gravy, cranberry sauce and of course, pie. Yummmm. You could easily consume over 2000 calories in one sitting (without even counting the alcohol calories)!!!

Although turkey is often cited as the culprit in the after-dinner lethargy, is gobbling up all that turkey really to blame?

Well, not exactly. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep inducing effect. When we eat foods that contain L-tryptophan, this amino acid travels in the blood from the digestive system and later enters the brain. The brain then changes the L-tryptophan into serotonin – which calms us down and helps us sleep.

However, L-tryptophan can really only make a person tired right away if it is eaten or taken by itself without any other amino acids. And the protein in turkey contains plenty of other amino acids – and that’s not including all the other food on the Thanksgiving table.

It’s worth noting that other foods contain close to the same amount of tryptophan than turkey (0.333 grams of tryptophan per 100 gram edible portion), including chicken (0.292 grams per 100 gram edible portion), pork and cheese. As with turkey, other amino acids are present in these foods besides tryptophan, so they don’t make you sleepy either.

It’s More Than Just Tryptophan

Instead of just turkey being to blame, nutrition experts and scientists believe that one reason you may feel sleepy after your Thanksgiving feast is actually that carbohydrate-rich meal that leads to a much higher serotonin synthesis than does L-tryptophan found in turkey. Think of all those starchy, sugar-containing foods like bread, yams, potatoes, pumpkin pie, etc.

You see, these carbohydrates stimulate the pancreas to secrete insulin. When this occurs, some amino acids that compete with tryptophan leave the bloodstream and enter muscle cells. This causes an increase in the relative concentration of tryptophan in the bloodstream. Serotonin is synthesized and you get that sleepy feeling.

And, eating a big Thanksgiving dinner causes increased blood flow to the stomach (needed to help digest the meal) and less blood flow to the brain.

Not only that, but the fats in the Thanksgiving dinner also slow down the digestive system. Fats also take a lot of energy to digest, so the body will need to redirect blood to your digestive system to tackle the job.

And if that isn’t enough, add in the alcohol, which is a central nervous system depressant, and a nap is just around the corner!

You’ve Got That Sleepy Feeling!

When your stomach is full, blood is directed away from your nervous system because it takes such a large amount of energy to digest such a large meal. So what happens next?? You will want to take a nap after any large meal, particularly if it is high in fats and carbohydrates. So, it’s really the combination of the type of food, the amount of food, alcohol and the group atmosphere.

A Few Holiday Tips…

So, what can you do to avoid the huge calorie input and the resulting lethargy? It can be a real challenge if you are watching your waistline as well, so the following are some eating tips to still look good and feel good and be healthier after the Thanksgiving dinner without having to deprive yourself….

• Eat at least 1 or 2 small meals earlier in the day: We often eat faster and more when we are hungry – therefore eat a light breakfast and lunch on the day to avoid overeating at dinner time.
• Try a smaller plate: If you want to cut calories, choose smaller bowls and plates. Less food will make its way into your mouth.
• This is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with lean meat (turkey breast), and the rest with a starch of your choice. Eat slowly and stop when you are full.
• Go skinless: Choose your 4-6 oz. turkey portion skinless to slash away some fat and cholesterol.
• Smaller portions: Along with the smaller plate, go for smaller portions. Sample the different foods in moderation.
• Limit high fat items: High fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal. For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup (also high in salt), candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go into a dish, simply limit yourself to a smaller helping size. Again, moderation is the key.
• Drink plenty of water: alcohol can dehydrate your body as can caffeine if you don’t use it regularly. Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are cooking Thanksgiving dinner:

• Substitute high fat ingredients with lower-fat or fat-free ingredients.
• Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make low-sodium soups with lots of fresh, chunky vegetables.
• Experiment with new recipes: try substituting 2 egg whites for 1 whole egg; low fat plain yogurt or low fat sour cream for regular sour cream; skim or 1% milk for whole milk; frozen yogurt for ice cream; light butter for whole-fat butter; and low-fat or fat-free cream of mushroom soup for regular cream of mushroom soup (keep the sodium in check here as well).

Most importantly, enjoy your family and friends and have a Happy & Healthy Thanksgiving!!

© 2009 Lucho Crisalle, R.D., Exercise & Nutrition Works, Inc.

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: "Lucho Crisalle, R.D., internationally recognized expert in the field of nutrition and supplements is the creator of the What Works! E-Zine (full of articles, recipes, tips and discounts). Click HERE to learn more and get your copy of our FREE SPECIAL REPORT ”The Truth About FAT LOSS And The Way To A Leaner You - REVEALED!”

One Diet Trend You Should Avoid - Master Cleanse

In southern California, this is a big trend. Dieters are trying the "cleanse" by drinking a concoction of squeezed lemons, maple syrup, and cayenne pepper several times a day for 10 days. Then they down an herbal laxative tea at night and a quart of salt water first thing in the morning, supposedly to clean out the GI tract and bowels.

Needless to say, you can experience a natural body cleanse (or detox) by simply drinking 1/2 to 1 oz. of Kangen Alkaline Water per pound of body weight each day. No crazy concoctions needed.

The Master Cleanse diet allots only 650–1,300 calories daily, and it lacks key nutrients like protein, calcium, iron, and zinc—so no dietitian recommends doing it for more than a day or two. Campbell also adds this warning: "Dieters who try it end up losing lean body mass, and then when they are 'cleansed' and go back to their old ways, they gain fat. They end up being a fatter version of their old selves."

As most of you know, we focus on reducing body fat percentage and increasing muscle mass, to encourage relying on BODY COMPOSITION as your measurement of health. This is a key component with heart health. This is exactly why a Master Cleanse is NOT a good choice. One tool that we use to manage a healthy, balanced meal program, is a DigiWeigh Nutritional Scale - to always manage correct portion sizes.

This particular scale is really great! It has a stainless steel look (very stylish on your counter top), is very compact, very simple to use and it has the ability to measure contents of calories, salt, protein, fat, carbohydrate, cholesterol, and fiber for over 900 food items.

And if you hurry, you can snap it up on sale - they are going fast, and the sale ends February 28th.

Experience the Reality of Success

This past year has been one of big changes and shifts for Lisa, myself and for Exercise & Nutrition Works, Inc. We have shifted our business model, and shifted our minds.

While I still focus much of my attention on the Fitness Nutrition Specialist certification programs, I have found that working authentically from my heart, and sharing the health benefits of Kangen Alkaline water has truly helped so many people - both in their personal Health AND Wealth!

As I mention below, while
our outside circumstances, environment, investment accounts, relationships and more can change or fall away in an instant, as long as we continue to believe in our divine capacity to contribute... and to live happy, fulfilling, fabulous lives ... we remain open to the opportunities that exist at exactly the same time as any perceived crisis.

If this sounds a little incredulous - just drop Lisa or me an e-mail and ask us to share with you several examples of exactly how this has occurred for us VERY RECENTLY!!

And here is my reason for sharing this with you... Just over one year ago, Lisa and I attended our first Experience The Reality of Success event (see below for more info.). This event was a HUGE shift in our perception of our ability to manifest what ever it is that we need - exactly when we need it. You can read and hear our complete testimonial at Experience The Reality of Success - be sure to read our testimonial of manifesting $20,700 at least 1/3 of the way down (and my video testimonial is towards the end of the page).

--Lucho--

SPECIAL ANNOUNCEMENT - Experience The Reality of Success




The events of the past few months have made one thing—a concept that I have believed in for many years—crystal clear for many that would have argued with me previously:

Our ONLY Security is the inner confidence that we nurture in our own abilities to create meaningful, purpose-filled products and services that serve the world.

Our outside circumstances, environment, investment accounts, relationships and more can change or fall away in an instant, but as long as we continue to believe in our divine capacity to contribute... and to live happy, fulfilling, fabulous lives ... we remain open to the opportunities that exist at exactly the same time as any perceived crisis.

Perhaps more so than any other time since the late 80s, this is the time to invest in OURSELVES—in up-leveling our internal belief and guidance structures—so that no matter the shifts in our economic or political environment we remain true to our divine gifts and course.

This is EXACTLY HOW many entrepreneurs will achieve massive success in the next 12 months, while at the same time massive institutions fail.

Most likely, %$firstname$%, you’ve already invested plenty in your own personal development, you’ve read “Think & Grow Rich”, and you understand that “thoughts really do become things”. You get it, and chances are, you’ve experienced the power of your own thoughts many times.

Even so, with the amount of negativity that we are constantly being bombarded with on the television, in the papers, on the radio and YES, IN OUR HOMES, it becomes very difficult for entrepreneurs like you and me to remain positive, optimistic and determined to continuously step forward in faith without seeing the results!!

And everyone around us thinks we’re crazy!!

The truth is: we start to believe more in the negative than we do in our own abilities to create abundance in our lives in all ways … and we start to cut back on spending, even though we “KNOW” that investing in ourselves and in our businesses is the only way to GROW.

And if you’re not growing, you’re shrinking, declining, losing ground.

Period.

But be comforted, there are great successes in your future, and all of your goals remain within your reach.

Consider this: there are many entrepreneurs and many businesses that are making more money RIGHT NOW, during these turbulent economic times, than before …

Would you like to know HOW, so that you become ONE OF THEM?

Okay, I know what you’re thinking: this is starting to sound like a little too much “hype” to maintain your attention, but stick with me.

It’s really important to me that I get this information across to you as openly and as honestly as I can, because I believe that this opportunity is not only saving businesses, but it’s converting a very difficult economy into a very lucrative, business GROWTH period.

And please don’t simply rely on what I’m telling you here, because very successful entrepreneurs like Alexandria Brown, Christine Kloser, Fabienne Fredrickson, Baeth Davis, Kim Castle, Lorrie Morgan-Ferrero, Melanie Benson Strick and others are all talking about a not-to-be-missed event, both in writing and in video, which you’ll soon see.

First, let me ask you this:

Are you a business owner who...

• Is plodding through life day by day just checking things off your 'TO DO' list while secretly fearing you'll never even scratch the surface of your true potential;
  
• Has taken in tons of self-help information already yet still find yourself wondering if there is something more to life;


• Has a lingering void inside you haven't been able to fill no matter how much money you make or which goals you reach


• Is frustrated and exhausted with the way you're living your life yet can't seem to find an easier path to manage it all


• Wishes you knew who could trust to cut through the B.S. and show you EXACTLY what to do to get the life you want to live...

Because, if even one of these qualities sounds like you, then I strongly, enthusiastically, emphatically encourage you to consider attending THE ERS, an upcoming 4-day seminar with David Neagle, The Million Dollar Income Acceleration Coach.

And NO, the “secret” is NOT the Law of Attraction!

What David teaches entrepreneurs is business growth, purpose-driven, success tools that produce measurable results QUICKLY.

David’s event, called the “Experience The Reality of Success” (ERS) Seminar is happening March 23 – 27, 2009 … And I’d like to invite you to join Lisa and I there - in Las Vegas!

Aren’t you tired of feeling frustrated – like you just don’t know what to do next to take your business to the next level, especially in a down market?

I know that I’m ready to make a massive shift (there’s always a new level to reach to after all), and I believe that you are too.

You can find all the details here, and make sure to read our testimonial and take the time to watch the videos that I mentioned above as well:

EXPERIENCE THE REALITY OF SUCCESS

I’m not going to wait for next year - or for the next news report to tell me the economy is going strong again - to claim the life my heart desires.

You know it’s true: The Only Time Is Now.

I hope you’ll join me. With every “Yes, I’m ready”, this “Experience The Reality of Success” Seminar becomes more and more powerful.

To get the full details and to register to attend, please visit:

EXPERIENCE THE REALITY OF SUCCESS

We're counting the days until David’s ERS, and so looking forward to meeting you in Vegas!!

To Your Health, Wealth & Success,

Lucho & Lisa Crisalle

P.S. We are hosting a *Special* luncheon for all of ENW's attendees while at ERS. We would love to have you at our table.

Getting to Business - Leadership in Action

Here we are getting down to the business of MONEY!! Obviously Bill Losey is the keeper of all - as he is the Financial Guru of our pack!
Dr. Cindy Brown shows us how its done. If you look real close, you can see our clearly defined schedule of presenters. Each person volunteered for their own timeslot!
All great leaders continue working on themselves until they become effective. One of the most essential skills you need to develop as a leader is the capacity to listen, with ears, eyes, and heart - giving your undivided attention to the people. Here we are hard at work while Annetta is in the hotseat!


Christine Kloser WOW us with her new website and her new book.

Dinner out after a long day

Day one comes to an end, and YES we still like to hang out together. Here we are at an impromptu dinner gathering, having fun and letting loose.
Charlies Angels had a quick assignment! That's Liz Pabon (The Branding Maven), Lisa Crisalle (Over Forty, Fit & Fabulous), and Dr. Cindy Brown (The Cinderella System), getting ready for action.

Mastermind In Vegas

Here we are getting ready for our final evening together - in style. Through the collaboration of the group, the entire night was covered or comped!! Yes, the limo, dinner at Michael Mina's and our VIP treatment (drinks included) at Poetry (thanks to Annetta) was all covered.



Just after dinner we all gathered in front of the butterfly display in the Bellagio.
The group is dwindling, and the hard core are still dancing and enjoying a rare night out in style. We're talking about bottles of Patron, Pink Vodka, and Coffee Patron -all comped!! Okay, we imbibed!
Girls go wild!!

A Week in Palm Springs

Wow, what an amazing and powerful few days we just spent with our Mastermind group in Palm Springs. Our mentor and business coach, David Neagle, gives so much of himself and has truly opened our minds to what is to come. Here is our spectacular group of Stars....Lucho, Lisa, Fabienne Frederickson, Cristy Emerson, Maria Gamb, David Neagle, Ankya Klay, Christine Kloser, Katrina Sawa and Debbie Chambers (missing from the photo is Blue Melnick)
We stayed at the beautiful Miramonte Resort in Palm Desert, a standard 88 degrees and blue sky every day
This gorgeous view from the second floor balconey where we had a wonderful cocktail hour and dinner
Here is our fabulous Blue Melnick who arranged for our dinner together the last evening. What a lovely evening, to relax and get to know one another on a social level.

Proud Parents

Lisa and I have finally become parents!! Yes, we are the proud parents of a 7 month old Weimaraner puppy - "Gunnar"! and he is our office mascot. Actually our official greeter as he loves to say hello to everyone that walks in. Boy has this changed our lives.
So much for our past spontaneous lifestyle. However, Lisa is getting in many more runs outdoors than she has in a long time, as Gunnar definitely likes to run.
As you can see, he likes to pose for the camera - and he is a great subject!

Are You Ready for the Take It OFFF FR*E*E Teleseminar??

Reading this WILL make you Healthier and Wealthier!

Would you let someone who eats junk food all the time teach you about proper nutrition? Of Course Not.

Would you let a bike repair shop work on your car? Of Course Not.

Throughout your life you will most likely own a number of cars… however, when it comes to your body, you are only blessed with ONE.

That is why when it comes to taking care of your body and making an amazing transformation, who better than a phenomenally fit, over forty and fabulous female mentor—who was exactly where you are now—to teach you how to get your body into mind blowing, unbelievable shape in just 12 tiny short weeks? …GUARANTEED.

Meet Lisa Crisalle, a.k.a “The Fitness Coach.”

This is one lady who knows the REAL meaning of a “totally terrific body transformation.”

She started at 144 pounds and almost 26% body fat, and in 12 short weeks, got to her goal weight of 110 pounds and 11.40% body fat. That is an amazing 14.6% LOSS of body fat! And 34 pound weight loss!

Since her amazing transformation Lisa can barely get a descent’s day work done.


Clients that haven’t seen her in weeks or months are dropping their jaws wondering if she took “magic pills” or had some sort of outrageously priced horribly painful surgical procedure.


Lisa loves to smirk and tell her beloved clients about the real secret behind, well, her-- “behind.”

Lisa has painstakingly put together a super easy to follow step-by step program to teach you EXACTLY what to do to achieve not just average results… (if that’s what you want, stop reading right now)… but OFFF the charts, “holy @#!*, what have you done with yourself, girl?” results! Sign up NOW!

What the heck is OFFF anyway? It stands for Over Forty, Fit & Fabulous!

Now For The Really Cool Part Of OFFF

How much would you pay to get in the best shape of your life? What if someone PAID YOU to get in the best shape of your life? No that’s not a typo and I didn’t believe it either.

Lisa has clearly informed us that she has NOT lost her mind. Only her fat cells!

This is a woman who is SO utterly confident in the OFFF program that she is willing to
OFFFicially OFFFER YOU $20K to GET OFFF your BUTT and get enrolled in the Get OFFF Fitness Challenge!



Lisa does not want to waste your time (or hers.) She does not want you to sign up for OFFF and get OFFF-track two weeks into it, because this wasn’t your cup of cappuccino.


That’s why Lisa is REQUIRING that if you’re really serious about getting into the absolute best shape of your entire life… you attend the OFFF information packed 2 part teleseminar to be held January 29-30. Sign up NOW!

Don’t worry if you can’t make the live calls, they will be recorded and e-mailed to you.

Here are just a few minor morsels that Lisa’s OFFFering up during this FREE teleseminar.

• Lucho Crisalle, registered dietitian, certified clinical hypnotherapist and NLP Master Practitioner has helped thousands of clients achieve radical life changing goals. You’ll want to be seated during this call because there’s gonna be an 8.0 earthquake when Lucho shatters everything YOU THINK you know about nutrition. This is information we guarantee could save your life. You’ll run to your fridge and pantry with a garbage bag!
  
• Listen to John Scott, a renowned expert in the field of sports nutrition tell you his shocking and very troubling information about supplements. You may be hurting yourself. You do not want to miss this!
  
• Enjoy Christine Kloser’s inspirational strategies you can use immediately to set up “fail proof” environments for yourself in life, love, business and the OFFF program.
  
• Liz Pabon, a teacher, futurist author and all round champion for women; will share her one simple little secret for tapping into ANY goal you set and winning each and every time. No matter how overwhelming the circumstances.
  
• Experience David Neagle’s powerful topic: If you knew that making one decision to change just one thing about yourself, would lead you to a life you’ve always dreamed of, would you be willing to make that one decision to change?
  
• When was the last time you had a heart-to-heart with a “fun” sex therapist? Internationally recognized Relationship Expert, Dr. Cindy Brown will reveal some sultry surprises to get your “pillow talk” on overdrive.

P.S. You’ll also discover how OFFF can take you from Boring to Roaring in no time!

But Lisa’s not done yet because there’s even MORE being packed into this call!

OFFF is for you if you are a serious, fabulous woman over 40 who is fed-up with the maddening medley of mediocre dead end D-I-E (t) and exercise plans that simply do not work.

Look, let’s face it, the internet gives you over 570,000 choices for nutrition and diet plans and that doesn’t even include the tens of thousands of books you can buy on the subject!

No other plan is geared so specifically around you, your body type, special medical concerns and nutritional well being. NONE! Lots of similar “look-a-like” plans fail because it’s a well known fact that:

HUGE SUCCESS COMES WITH LOTS OF SUPPORT!

This is just a small sampling of what the 12 week OFFF program will OFFFer...

• 24/7 Online Access to your training program (beginning, intermediate & advanced levels) and video demos of proper form and movement.
  
• 24/7 online private community forum access.
  
• Custom exercise and nutrition journal upon registration.
  
• Fabulous recipes and nutrition tips you’ll want to use every day.
  
• Lisa’s personal OFFF Q & A section for you to post your questions and learn what others are asking.
  
• Weekly Teleseminars covering the hottest topics with experts in nutrition, proper supplementation, life coaching, mindset, relationships, and many more!
  
• Ongoing motivational support, tips, tricks and specials.
  
• Special bonuses and gifts awarded throughout program.

(To many to mention here.)

Lisa is not crazy!

She’s not going to throw $20 G’s away if she wasn’t 110% convinced that OFFF will work wonders for that over forty “flab” that has slowly crept into your behind.

This is a serious, Get-Down-To-It, Make-It-Happen program.

Lisa is putting every imaginable tool in your work shed so you CAN NOT FAIL! It’s simply not an option. No gym anywhere is going to OFFFer you even a fraction of the incredible value you will receive during this program. NONE!

**Listen, sign up today for this FREE, no obligation Teleseminar before the class gets filled up. Lisa has advised us that she can only sign on 150 clients due to the fact she wants to give as much of her time and attention to each and every participant. Sign Up NOW!

Past programs have completely filled up (with waiting lists.) When she’s reached her limit that’s it. OFFF will be OFFF-limits until the next class, which will have a huge fee increase.

Are you ready for the Get OFFF Fitness Challenge? We know you can do it.

Are you ready to make $20k, look your absolute best in 2008 and mentally transform your mindset to massively muzzle those mammoth monsters invading your mind?
Reserve your spot NOW!

(And TURN UP YOUR SPEAKERS so you can hear Lisa's personal message
to you.)

To Your Health, Wealth and Success

Lucho Crisalle, RD
Exercise & Nutrition Works, Inc.

P.S. Sign up NOW while you’re still thinking about it.

There will be a HUGE bonus for you if you listen to the LIVE seminar.

The bonuses will NOT be offered to participants that listen to the recorded version and they will miss out big time!