“Chance Favors The Prepared Mind” The same applies for a prepared heart & body I’m not sure what you believe about luck, but discipline in all areas of life open up POSSIBILITIES Discipline of speech, self development, thoughts, behaviors, and spiritual growth happen when you CONSISTENTLY SHOW UP, give everything you have in the moment, and rest knowing you’ve done all you can, and have FAITH that God is in control. We make choices, God makes bigger choices. Our “control” lies in our response and preparedness. Everything beyond that isn’t our job. ❤#freedom #dothestuff #showup #follow
There are 12 days of Christmas, eight days of Hanukkah, two days to celebrate the New Year and then a 363 more days to work off what you put on in 2012!
The holidays are not a time of year to accept the inevitable weight gain. Now that we are officially engulfed in the holiday season follow these eight tips to keep your health on track.
Sweet Potatoes: They taste like dessert and are a nutritional powerhouse, too. Sweet potatoes are known for their antioxidant, anti-inflammatory and blood-sugar regulating abilities. In some studies, sweet potatoes have been shown to be a more bioavailable source of beta-carotene than green leafy vegetables. The phytonutrients found in these potatoes may also lower the potential risk of heavy metal toxicity, and decrease free radical damage.
Cranberries: Stories say that our Native Americans shared cranberries with the Pilgrims at the first Thanksgiving. Cranberries are best eaten raw in order to absorb the greatest amount of vitamin C and fiber. Cranberries have compounds that aide digestion. Recent research shows that cranberries may be able to help optimize the balance of beneficial bacteria in our digestive tract.
Pomegranate: The powerhouse compounds found pomegranates are called punicalagins. Punicalagins are responsible for the pomegranate’s antioxidant and heart healthy benefits. They help to lower cholesterol and blood pressure. Not only are pomegranates good for your heart, but some studies show that their compounds may help to inhibit breast cancer, prostate cancer, colon cancer and leukemia.
Pumpkin: Pumpkin is overlooked so often as a great source of fiber. Pumpkin’s beta carotene, along with vitamins A, C and E and zinc make it a great choice for those who are looking for healthy, glowing skin. The seeds themselves, called pepitas, are actually a very rich source of protein. One ounce of pumpkin seeds contains approximately 7 grams of protein (just as much as an egg). The pumpkin oil is a very good source of phytosterols which can help to reduce cholesterol levels.
Cinnamon: Cinnamon has a long history as a spice and as a medicine. Cinnamon not only improves the body’s ability to utilize blood sugar, but just smelling this sweet spice can boosts brain activity and keep you alert.
Hot Cocoa: Studies show that eating small amounts of chocolate, 1 ounce daily lowered systolic blood pressure. Always choose dark chocolate containing at least 70 percent pure cocoa. These contain higher levels of flavonoids which are responsible for a healthy heart.
Keep in mind that spending time and making memories is what the holidays are all about. Try to enjoy the experiences rather than just the food itself.
By Chrissy Wellington,M.S., C.N.S., L.D.N., C.P.T • For Active.com
When Should I Stop Eating at Night?
By Denis Faye
Recently, the media branded the “Don’t Eat Before Bedtime” rule as a myth. As usual, they’ve taken a complex topic, distilled it down to a catchy headline, and gotten it completely wrong. The correct answer is much more nuanced. The short answer is that sometimes it’s okay to eat before bed, but mostly, it’s probably a bad idea.
The old thinking was that when you ate before bed, your body would be more prone to store food as adipose tissue—in other words, as fat. This might be an oversimplification, but current research indicates there’s truth to this supposed myth. A 2009 Northwestern University study separated mice into two groups and fed them both high-fat diets. They allowed half the mice to eat at night, which happens to be the normal feeding time for the nocturnal rodents. The other group ate during the day, when they’d normally be sleeping. By the end of the study, the night eaters had a 20% weight increase and the day eaters weight went up 48%.(1)
The researchers credited the weight gain to a domino effect that began with the disruption of circadian rhythms (the biological clock that indicates what your body needs and when it needs it every 24 hours). Knocking these rhythms out of whack caused an imbalance of leptin—a satiety-regulating hormone that’s heavily influenced by the amount you sleep.
In 2011, Northwestern published another study that further supported the results of the first. This one tracked 52 human subjects over a week. The results indicated that “caloric intake after 8:00 PM may increase the risk of obesity, independent of sleep timing and duration.”(2) While neither of these studies is conclusive (one wasn’t on human subjects, and the other worked with a limited sample size), they’re both compelling.
That said, there are a couple times when eating before bed is okay. If you’re trying to build muscle, casein protein (found in dairy but available in pure, powdered form) before bed might be worth trying. According to a study in the August 2012 issue of the Journal of Medicine & Science in Sports & Exercise, men who strength-trained for an hour, consumed 40 grams of casein, and then hit the sack experienced a 22% rise in amino acid circulation for the full 7.5 hours of sleep. In other words, the protocol gave their muscles better access to the building blocks they need to recover and grow.(3)
Also, consider those hectic days when you just haven’t had time to eat during the day. (Not ideal, but we don’t live in an ideal world.) Add to this the hard workout you did. In these situations, your priority should probably be to replenish lost nutrients such as electrolytes and make sure your body has all the protein (among other things) it needs for recovery. You don’t need a four-course dinner, but a light, balanced meal would be to your benefit.
Finally, there’s the psychological factor to consider. Last night, my 8-year-old said she couldn’t sleep because she was hungry. I chopped her up an apple. We chatted as she ate half of it. Then, she shuffled off to bed and slept just fine, circadian rhythms be darned. We all have an inner 8-year-old, so sometimes, you’re going to find it easier to sleep with a little somethin’-somethin’ in your tummy. I wouldn’t suggest institutionalizing the nighttime snack, but if you need the occasional piece of fruit or air-popped popcorn to detangle your nerves and send you off to dreamland, it’s not the end of the world.
In general, though, here’s what I recommend: If you’re trying to lose weight, stack the deck in your favor and go to bed on a relatively empty stomach. You can follow the 8 PM rule of the second study or, if that’s just not going to work with your schedule, then avoid eating within 3 hours of going to bed. Or, if you’re trying to build mass, supplement with casein before bedtime.
Arble, Deanna M et al. “Circadian timing of food intake contributes to weight gain.” Obesity Silver Spring Md 17.11 (2009) : 2100-2102. (http://www.nature.com/oby/journal/v17/n11/full/oby2009264a.html)
Baron, Kelly G et al. “Role of sleep timing in caloric intake and BMI.” Obesity Silver Spring Md 19.7 (2011) : 1374-1381. (http://www.nature.com/oby/journal/v19/n7/full/oby2011100a.html)
Res, Peter T et al. “Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery.” Medicine & Science in Sports & Exercise 44.January (2012) : 1. (http://www.ncbi.nlm.nih.gov/pubmed/22330017)
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