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Feeling Tired And Drowsy?
Eat Right For Vocal Energy
 By Ann S. Utterback, Ph.D. Voice Specialist
Do you think food can affect your voice?
Well, I've been conducting an informal study for the past few years, asking my clients about their diets.
I started this because many of my clients, especially broadcasters, don't have the greatest eating habits. They tend to fall into two categories:
Think either of these has it right? The answer is, No!
WHAT'S MISSING ...
What they are missing is what my study has been about, and that's protein.
I tell my clients to stick with the snacking idea and eat every 3 to 4 hours, BUT they must include some protein with the carbs every time they eat something.
That's the happy marriage that makes for good vocal energy.
THE MARRIAGE WORKS
I can report to you that every single client who begins eating protein throughout the day has come back astonished at how much additional vocal energy they have, and how much better they feel.
They are amazed that such a simple change can result in better energy all day long.
THE CARB CRASH
To understand this, let me give you a short lesson in how blood sugar works.
Basically, any food that grows out of the ground is a carbohydrate. It might be processed into bread, for example, but it still comes from the ground.
Any carb is basically sugar and will be used up quickly in the body.
With carbs alone you get a burst of energy, only to crash after around 30 minutes - feeling more tired than you were before you ate.
PROTEIN BALANCE
Protein, on the other hand, slows down the release of the sugar in your body.
Proteins all come from animal or fish products or by-products (two exceptions are nuts and soy).
It doesn't take a lot of protein to balance the carbs. Aim for two-thirds carbs and one-third protein whenever you eat.
FOR PEAK PERFORMANCE
The way to get energy and keep it for 3 to 4 hours is to marry protein with carbs. This puts you at peak performance.
If you remember this happy marriage and put it to use every few hours, I bet you'll feel the difference. You'll have good energy all day long that will be reflected in your vocal delivery as well as your physical stamina.
WHAT TO EAT?
Want some ideas of what you might eat for better energy?
Try these combinations of carbs and protein as mini-meals five times a day. They may not sound like a complete meal, but remember you’ll be eating every 3 to 4 hours to keep your energy up.
You can also use these for snacks 3 times a day and eat your regular healthy meals at breakfast, lunch and dinner. This will keep your blood sugar from dropping between meals.
MORE IN BOOK
Want to know more about vocal energy? Download a copy of my ebook, Broadcast Voice Handbook.
Besides all the great voice info, you'll even find a handy list of foods to eat during the day that give you the happy marriage of proteins and carbs.
ABOUT ANN ...
Ann S. Utterback, Ph.D., is a voice specialist with more than 40 years experience and has helped hundreds of people make the most of their voices, working with broadcasters, voice over artists and podcasters around the world. An author of eight books and over 50 articles on voice, her Broadcast Voice Handbook is used in newsrooms and classrooms throughout the U.S. It is designed as a self-help book that teaches how to improve every aspect of your voice. Her website offers more information, including a link to her informative blog and a free mp3 to begin your voice improvement.
Email: OnlineVoiceCoaching@comcast.net |
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Regarding coffee, Carl, the tables have really turned on that in the last few years. When I began working with broadcasters in 1985, caffeine was considered one of the worst things for your health. Now they are saying it's actually good for your health! All agree, though, that over 400 mg a day leads to poor sleep and nervousness. But your one cup is definitely okay.
Ann Utterback
I'm curious what you think of coffee. I've read often that it is not good for you, but I only have one cup a day after lunch. What say you?
Carl
Thanks again John, and keep up the good work!
Dan