10 Quarantine Mistakes that Make You Gain Weight

In the grand scheme of things, putting on a few pounds during this COVID-19 pandemic should be the least of your concerns. As long as you're safe at home, staying healthy, and doing everything you can to prevent the spread of the virus, that's all that matters.
That said, self-quarantining and social distancing don't exactly present the most healthy or active lifestyle. With so much time spent indoors, you may now be worried about maintaining any weight loss progress you had made before the lockdown orders were put into place. Or, you may simply want to emerge from this pandemic as healthy and fit as when it started, which is totally understandable.
Here are some common habits people have been adopting during quarantine that can lead to weight gain. Be mindful of these, and you can keep your health and fitness in check for however long the current situations lasts.

1

Too much snacking.

We're all trying our best to deal with the surplus of idle time at home, but if you're like me, you may be finding yourself venturing to the kitchen way more often than usual. Oh, I'm bored? I guess I'll just see what's going on in the fridge or pantry…
Thing is, not all snacking is unhealthy, but too often, the most satisfying snacks happen to be the worst for you—loaded with empty carbs, sugar, and salt, which are not great for you in excess.
If you need to satisfy a snacking need, try your best to limit your portions or pivot to healthier, produce-based options that include filling protein and fiber, like carrot sticks and hummus or an apple with almond butter.

2

Eating too much bread, pasta, and complex carbs.

Processed carbs like bread and pasta aren't inherently bad for you, but unless you are super active and burning off a lot of calories every day, those carbs can easily turn into extra pounds. It's okay to eat bread or pasta, but everything in moderation. A nice little trick? Limit the consumption of complex carbs to before noon or 1pm.

3

Ordering too much take out and delivery.

This is by far the best way to continue to support your local restaurants, most of which are in dire need of your support. But, know that many restaurants are preparing food that tastes good and pleases their clientele, but those ingredients or portion sizes don't necessarily keeps you fit. Support restaurants, but also be mindful of how much you're eating. And try to keep your orders full of as many fresh fruits, vegetables, and protein as possible.

4

Drinking (too much) alcohol.

Let's be honest: Nearly everyone is consuming more alcohol during these trying times than ever before. One, maybe two glasses of wine or a cocktail are typically okay. But binge drinking or getting drunk? Well, it's not only bad for you, but it has a cumulative effect on your body, mind, and weight (hi, drunk snacks) that's not great.
Drinking also makes your sleep worse, which can cause you to eat more and exercise less the next day. So, keep in mind what and how much you are consuming and try to moderate it as much as possible.

5

Drinking juices or sodas instead of water.

Who among us hasn't enjoyed that fresh, sweet glass of OJ in the AM? It feels healthy, like you are doing your body a favor, right? While there are plenty of great vitamins and nutrients in a glass of juice, there is also an unreasonable amount of sugar as well; sugar that likely won't get burned off unless you are running or exercising as well.
As for soda? Nothing good comes from drinking soda, to be honest. Drink water or tea instead. Your body will thank you later.

6

Not watching your portion sizes.

People are preparing a lot of comfort food during these stressful times, because, well, comfort food provides happiness and warm, fuzzy feels. But, a downside of comfort food is that, all too often, it comes with massive portion sizes and loads of butter or cheese. So yes, this is common sense, but if you want to keep your weight down, keep your portion sizes small.

7

Isolating yourself

It's oft-overlooked, but healthy eating habits have a strong psychological component. If you find yourself increasingly isolated, it could be a symptom of depression, which is frankly probably more common now than ever. In isolation, people can much more easily depart from their regular routine, and as a result, eat more, drink more, and snack more. As odd as it may sound, do yourself (and others) a favor and check-in via phone calls, texts, or video conferencing. It's not a direct way to lose weight, but indirectly, it's a vital way to keep your mental health in check, which can benefit your whole body.

8

Inactivity!

We're all binge-watchers of cable news or streaming TV right now, and/or glued to our laptops in order to work from home… which leads to a lot of sitting time, and way less moving time.
Moving your body and working out leads to healthier habits. So if you can, go for a safely and social-distanced walk. If that's not possible, do some stretches, planks, ab exercises, jumping jacks, burpess, or running in place at home. Get your blood pumping and work up a sweat. It will make you feel a lot better, and keep you in shape.

9

Ignoring a routine.

One of the most disorienting parts of the way we are living our lives now is the loss of our old routines (think: Getting kids prepped and out the door for school, showering and getting dressed for a morning commute, etc.). But, starting a new routine can be key to staying healthy.

10

Watching Too much News.

If you regularly watch, listen to or read the news, you’re being inundated by the coronavirus (COVID-19) crisis right now. But even before the pandemic dominated the media, there was always plenty of anxiety-inducing content — crime, political division, terrorism —-to watch on 24-hour cable news channels.
Of course, it’s important to stay up to date on the news, especially important findings related to COVID-19 and how to keep ourselves and our communities safe. But mental health experts say watching too much bad news can take a toll on your psyche and your overall health.  I try to go onto TikTok everyday just to get a laugh, I love the creativity.

Everyone Please continue to stay safe and thanks for reading......

Which Is More Important: Sleep or Exercise?

It's the ultimate chicken-and-egg conundrum: Sleep can give you energy, repair your muscles, balance your hormones, fuel your workout, and get you through the day while working out can help improve your sleep, boost your energy, enhance your mood, and bolster your metabolism. So if you only have 30 extra minutes to dedicate to sleep or exercise, which should you choose?

First, it's important to point out that this "only choose one" scenario is probably not a real issue, at least for most people on most days. The reality is, most people do, in fact, have time for the recommended seven to eight hours of sleep every night plus enough time for a 30 to a 60-minute workout on most days. If you don't, it might be time to brush up on your health-related goal-setting skills. But for argument's sake, I posed the question to Dr. Robert S. Rosenberg, Board Certified Sleep Medicine Specialist and author of Sleep Soundly Every Night, Feel Fantastic Every Day.

Can you guess his response?

While it might come as a surprise, the sleep doctor recommends prioritizing... sleep. And his assessment is a sound one. "Lack of exercise can certainly result in obesity and cardiovascular disease; however, chronic sleep deprivation can lead to problems such as heart disease, cerebrovascular disease, obesity and diabetes," Rosenberg says. "When we get insufficient sleep, our body releases inflammatory mediators such as c-reactive protein, as well as excessive cortisol and adrenaline. We need sleep to clean out the toxins that build up in our brains during the day, such as beta-amyloid and TAU protein, the building blocks of Alzheimer's disease."

Of course, it's important to exercise regularly to live a long and healthy life, but on those days you can barely hold your eyes open, you shouldn't feel guilty about skipping the gym and hitting the hay. Sleep can, in fact, be one of the best workouts you give your body, enabling it to rest and recover enough to hit the gym with more vigor the next day.

If you want to make your sleep routine even stronger, follow these suggestions from Dr. Rosenberg.

1. Avoid Electronics Before Bed

"Computers, cell phones, iPads, and televisions are major problems," Rosenberg says. "People don't realize that the blue light emitted from these devices shuts down the production of the hormone melatonin." Melatonin is a hormone naturally produced by the body that typically begins to rise in mid-to late-afternoon to help encourage sleep. Blue light-emitting electronics that shut down the production of melatonin basically shut down this natural sleep aid. Try putting away the gadgets and picking up a book a couple of hours before bed to naturally increase your body's ability to sleep soundly.

2. Eat Healthfully, Especially Before Bed

Eating a package of cookies before bed isn't just bad for your waistline, it can wreak havoc on your sleep. Every time you eat, your body responds by producing hormones that initiate the chemical reactions necessary to break down, digest, and assimilate those foods into products your body uses. "People need to realize that eating foods with a high glycemic index sets off a roller coaster reaction of excessive insulin production followed by cortisol and adrenaline to counteract the high, then low blood sugar. When your stress system is activated at night, it makes it almost impossible to fall or stay asleep," Rosenberg says.

In other words, avoid caffeine, alcohol, and high-sugar, high-carbohydrate foods in the hours before bed. While alcohol and comfort foods may help induce sleep, metabolizing these nutrients initiates your stress response which could make you wake up—and remain awake—during the wee hours of the night.

3. Consider a High-Quality Mattress

Good beds are often expensive, but when talking about your health, particularly about how you feel every single day—your energy level and your ability to take on the tasks you want to accomplish—a high-quality mattress is worth the investment. "Several good studies have shown that Sleep Number beds and memory foam mattresses improve sleep quality versus the old box spring," Rosenberg says.

This is particularly true if you're an active individual. Sleep is when your body rests, recovers, and recuperates. It's when your muscles rebuild and repair. It's when your brain and body assimilate the information you've accumulated throughout the day, creating new neural pathways and connections.

In fact, in a study conducted by the Stanford Sleep Disorders Clinic and Research Laboratory, the Stanford basketball team's skills were put to the test based on extended sleep patterns. After a period of normal sleep, the players went through a multi-week sleep extension period. At the end of the sleep extension period, shooting accuracy and sprint times improved significantly, as did overall feelings of mental and physical well-being.

Given the research in this area, it comes as no surprise that some mattress companies are targeting the fitness and sports markets to enhance sleep quality for the specific purpose of improving athletic performance. Essentia, for example, created a custom ProCor bed using a proprietary process called Essentia ID to develop mattresses specifically for the individual purchasing the bed. They frequently work with athletes and teams to offer custom recuperation for athletes during sleep.

Granted, not everyone can afford a custom mattress (ProCor beds range in price from $5,000 to almost $10,000, depending on size), but even a high-quality pillow can help. Consider the Essentia Wholebody Pillow with natural memory foam if you need a nightly whole-body hug or a Performance Pillow from Bedgear. Bedgear's pillows are specifically designed for body types and sleeping styles, and feature high-tech components to increase airflow in and around the pillow to help regulate body temperature and wick away moisture to improve nightly sleep.

4. Apply Lavender Essential Oil

You may have heard that lavender promotes feelings of calm that support sleep, and Dr. Rosenberg confirms this finding, "Lavender oils have actually been studied in an ICU setting and in nursing homes and have proven to be effective in increasing sleep." All it takes is a few drops of essential oil to make a difference. You can apply it to your wrists or temples, or use a diffuser to make your entire bedroom smell like the flower.

5. Consider Supplements With Caution

There are, of course, lots of supplements on the market that claim to support sleep, but Rosenberg warms to use them with caution. "Be cautious with supplements, as few good studies have been done. However, a recent study in the UK did demonstrate increased sleep in children who were given omega-3 fish oil. Also, melatonin has been found to help induce sleep in older patients and patients on beta-blocker drugs, which tend to inhibit the natural production of the hormone," he says.

If you decide to turn to supplements to enhance your sleep, research them thoroughly and make sure there have been third-party studies done to support the supplement's claims.
Thanks for Reading..........

Things That Happen to Your Body After Losing 10 Pounds

To some people, losing 10 pounds is everything. Congrats on climbing that hill and give yourself a big, warm, fuzzy bear hug. You’ve reached your peak physique. But for those who need to lumber up a daunting mountain to reach a healthy weight, 10 pounds can seem like barely a molehill. Take heart, though. Shedding 10 pounds is a fantastic feat—especially for those who are significantly overweight or obese. Imagine dropping a 10-pound dumbbell that you’ve been carrying with you for eternity. The ascent is nicer, right?
“There’s something magical about that first 10-pound weight loss that I don’t see at other markers,” says Lisa Ellis, RD, founder of Integrating Nutrition in White Plains, New York. “It tends to foster motivation. And people start to build upon their successes.”
The health benefits of losing 10 pounds can vary depending on your starting weight, the kind of diet changes you make, and how fast you lose the weight. By some markers, “overweight” means being 10 percent over your body’s ideal weight range, and “obese” is 20 percent and higher. So for a 150-pound person, losing 15 pounds can place them in a whole new medical bracket. Let's go over a nice list and learn about the benefits of losing 10 pounds.

1

Improve Your Sex Life

Better sex? Yes, please. A trimmer man means the penis is better able to stand at attention when it really matters. Carrying 10 extra pounds increases the risk of softness where you don’t want it, according to a 2016 report by the journal Translational Andrology and Urology. A high body mass index (BMI) can cause chronic inflammatory stress, which can lead to erectile dysfunction. Carrying weight can narrow the blood vessels, making it harder for blood to flow…to the right places.
Moreover, eating too much sugar, refined carbs, and alcohol can spike estrogen levels and cause weight gain, says Dr. Mark Hyman in his book, The Blood Sugar Solution. Although you can feel confident and desirable at any size, losing a bit of weight can help you feel sexier, too.

2

Sleep Better

When you lose 10 pounds, you’re sleeping better at night, which means your cortisol levels are lower. Lower cortisol levels equate to less stress and cravings for sugary and fatty foods. “People get better sleep, and sleep apnea can ease,” says Fiorella DiCarlo, R.D.N. and C.D.N. Carrying excess weight can put you at risk for sleep apnea, a sleep disorder in which the airway becomes blocked while snoozing, according to Harvard Women’s Health Watch.   People who are overweight have extra tissue in the back of their throat, which can fall down over the airway and block the flow of air into the lungs while they sleep. The American College of Physicians emphasizes lifestyle modifications—especially weight loss—for treating obstructive sleep apnea. Losing just 5 to 10 percent of body weight can have a big effect on sleep apnea symptoms.

3

Make Your Heart Happy

Weight loss reduces the strain on your heart. “Losing as few as 10 pounds…can help manage or prevent high blood pressure in many overweight people (those with a body mass index (BMI) of 25 or greater),” according to the American Heart Association. Heart health is also especially critical as women age. “After menopause, preventing heart disease is one of the most important things you want to do. Beforehand, it’s breast cancer,” says integrative medicine physician Dr. Susan Blum, M.D., M.P.H., founder and director of Blum Center for Health in Rye Brook, New York.

4

Lower Blood Sugar

Type 2 diabetes is no laughing matter. People with diabetes have an increased risk of strokes, heart attacks, high blood pressure, kidney disease, and blindness. And, type 2 can be prevented or reversed with weight loss. If you can lose five to 10 percent of your body weight, you’ll lower your risk of developing diabetes by 58 percent, according to Johns Hopkins Medicine’s Digestive Weight Loss Center. Ellis says she sees a good reduction in blood sugar levels in her clients after a 10-pound weight loss.
It’s good news for curbing belly fat, too, because high blood sugar and diabetes tend to manifest as abdominal fat. “If you have a lot of stress and high blood sugar, it will push your body to keep fat in your belly,” Blum says. The belly is used as the dumping ground for excess, or “brown” fat, which serves no purpose, and its driven by high levels of insulin and cortisol.

5

Stairs Are Easier to Climb

Taking the stairs won’t feel as high of a mountain as it used to be after you lose 10 pounds. People notice they can walk upstairs more easily—unless it’s someone who started at 300 pounds, says Ellis. “My patients are amazed at the difference,” she says. Ellis has patients carry a 10-pound weight up and down a flight of stairs to help them realize how much they’re carrying. That practice really brings home their achievement.

6

Healthier Cholesterol Levels

Cholesterol is one of those areas where how you achieve your weight loss influences your benefits. If you followed the ketogenic, Atkins, or other high-fat, low-carb diets, you might not have lowered your cholesterol levels when you lose weight. For many people—without a genetic predisposition to high cholesterol and those who focus on increasing their healthy, non-animal fats, like avocado, olive oil, and nuts—they can still maintain a healthy cholesterol on these high-fat diets.
The ideal cholesterol level is below 150 mg/dl, according to Physicians Committee for Responsible Medicine, but nearly 107 million Americans have levels dangerously close to 225 mg/dl, which is the average for coronary artery disease. The good news? Losing five to 10 percent of your body weight is associated with significant improvements in cardiovascular disease risk factors, according to a 2011 study by the journal Diabetes Care. The study looked at 5,145 women and men, measuring HbA1c, total cholesterol, HDL cholesterol, and triglycerides. Keeping total fat intake low, especially fat from meat and dairy, is a good way to keep your cholesterol in check.

7

Banish Bathroom Issues

If you weren’t pooping on the regular, you could be now. All that fiber you’re getting from whole, fresh produce means there’ll be less constipation and other digestion issues, especially for people who are not regular vegetable and fruit eaters, Ellis says. It’s the other GI bill, and it’s a gift that keeps on giving.

8

Boost Your Energy

Increased energy, motivation, confidence, improved sleep—many of these benefits are woven together. We know that one symptom or benefit isn’t mutually exclusive because your body is a whole system of interlocking systems. But some foods are better for energy than others, and you’re likely eating them if you lost 10 pounds.

“Some of the energy boost is because of the food you’ve removed from your diet to lose weight: less sugar, less alcohol, and maybe less heavy, fatty food,” Blum says. “If you’re not eating as much sugar, you have more energy and are sleeping better. People tend to feel really good, happier. There’s a general sense of wellbeing and empowerment.”

9

Ease Arthritis

There’s a good reason doctors advise patients with knee and hip issues to lose some weight. Fat itself is an active tissue that creates and releases pro-inflammatory chemicals. And arthritis is inflammation of your joints, which causes pain and stiffness. Eating different foods and dropping weight can reduce that inflammation, says Blum, author of Healing Inflammation.
“We know inflammation is underlying all chronic illness. Reducing inflammation in the body helps you think better. It helps your joints and mobility, too,” she says. According to the Arthritis Foundation, losing a modest five to 10 pounds can have a world of benefits on your bones. The foundation cited a 2005 study in the journal Arthritis & Rheumatism that overweight and obese adults with knee osteoarthritis who lost one pound of weight felt four fewer pounds of pressure off their knees. In other words, losing just 10 pounds would relieve 40 pounds of pressure from your knees.

10

Lengthen Your Life

Well, if this isn’t a good reason to lose 10 pounds, we don’t know what is. Oxford University research found that moderate obesity reduces life expectancy by about three years. “Excess weight shortens lifespan,” Dr. Gary Whitlock, M.D., says in his analysis of 900,000 women and men in 57 studies.
Mortality was lowest in people who had a body mass index of 23 to 24. This means that if a person is 5 feet, 7 inches tall, for example, his or her optimum weight would be about 154 pounds. Of course, everybody is different. Some people have more muscle, or more bone density, both of which weigh more and are healthy.

Many More!!!!

From improved fertility to high self esteem, the improvements are off the chart.  The bottom line is that your life will improve from just 10 pounds so lets get moving.  Forget the crash diets and just focus on 1 pound a week and you will cherish the results.  I apologize for the long time between newsletters, but I am on summer break....Thanks for Reading......

30 Things to Do 30 Minutes Before Bed to Lose Weight

What’s the best place in the world to lose weight? The gym! say the muscle-bound personal trainers, raising their hands (but not really getting that far because their deltoids get in the way).
The (huff!) track (puff!) say the distance runners, cyclists, triathletes, and other types trucking along with sweat in their eyes and numbers stuck on their chests.
The kitchen! say the nutritionists, dieticians, and organic-produce purveyors.
But they’re all wrong. Because real, successful, sustainable weight loss comes from achieving excellence in a completely unexpected realm: the bedroom.
No, you can’t lovemake your way to being lean. But you can absolutely sleep your way to a slimmer you. In fact, no matter how many pounds you press, how many miles you log, how much kale you crunch, it won’t get you anywhere near your weight loss goals unless you’re also getting enough quality sleep. A recent study found that sub-par sleep could undermine weight loss by as much as 55 percent! The good news is just a few simple tweaks to your p.m. routine can mean serious weight loss success.
So here we go!!!

1

GIVE SNOOZE ITS DUE

To turn sleep into prime weight loss time, realize how important a good night’s sleep is for optimizing and regulating all your bodily functions, including how you use and store caloric energy. The hormones at play here are leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. People who get more sleep have reduced ghrelin and increased leptin levels, which helps to control their appetites throughout the day. That was the finding of research conducted at the University of Wisconsin. Another study published in the Archives of Internal Medicine found that overweight people, on average, got 16 minutes less sleep per day than people of regular weight. Although that might not sound like a big difference, those minutes—like your belly fat—accumulate over time.

2

HAVE A CUP OF TEA

Wind down with a cup of rooibos tea, and burn belly fat while you do it! Naturally decaffeinated, rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in South Africa. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage.

3

TRIP YOUR SLEEP SWITCH

Don’t count sheep, eat lamb! (Or better yet, a bit of turkey.) Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A recent study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to significantly increase hours of deep sleep. And that can translate into an easy slim-down. Researchers from the University of Colorado found that dieters consumed 6 percent fewer calories when they got enough sleep. For someone on a 2,000-calorie diet, that’s 120 calories per day, which could amount to nearly a one-pound weight loss in a month! The National Sleep Foundation suggests seven to eight hours of sleep for most adults.

4

EAT COTTAGE CHEESE

Completely avoiding food before bedtime can actually be bad for your weight loss goals. First, going to bed with a rumbling tummy makes falling asleep difficult. Second, people who wake up feeling hungry are far more likely to pig out on a big breakfast. Have a little cottage cheese before bed. Not only is it rich in casein protein, but it also contains the amino acid tryptophan.

5

CREATE A ROUTINE

By doing the same thing every night, for at least an hour before bedtime, you’re actually programming sleep triggers. These triggers could include writing in your sleep diary, having a cottage cheese snack or indeed any other items from this list. Over time, your brain will begin to associate those things with bedtime and fast track you into fat-burning slumber.

6

OBSERVE STRICT KITCHEN HOURS

Nighttime fasting—a.k.a. closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ‘round the clock became obese—even though both groups consumed the same amount of calories! Push back breakfast until 10 am to slim down and reset your bod.

7

DO A LITTLE RESISTANCE TRAINING

Pre-sleep resistance training can really help to optimize the weight you loss during sleep. According to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout. If you usually work out first thing in the morning, your sleepytime weight loss won’t be impacted by that spike in metabolism. Go big, go home, then get into bed.

8

RELAX

There’s nothing more frustrating than looking at the clock all night and cursing yourself for not being able to drift off at 1 a.m., 2 a.m., and again, at 3 a.m. It certainly doesn’t help things. Take comfort in the fact that that merely relaxing your mind and body will help rejuvenate you in lieu of honest-to-goodness sleep. Once you’re not so excited about your inability to fall asleep, it’ll come more naturally.

9

FOLLOW THE 20-MINUTE RULE

If you’re not getting anywhere after chilling out for 20 minutes, get out of bed, leave the bedroom and do something quiet and unstimulating. Try reading a book, or flipping through a catalog.

10

SHAKE THINGS UP

Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed good snacks in the evening that included 30 grams of either whey or casein protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.

11

DO SOME BODYWEIGHT EXERCISES

Maybe the rigamarole of getting dressed and going to the gym after dark isn’t for you, and that’s understandable. But that doesn’t mean you can’t use your body weight for a quick workout before bed. According to Combat the Fat author Jeff Anderson, bodyweight exercises target muscle in a unique way due to the effect of fighting gravity. Examples of these exercises include push-ups, pull-ups, dips and bodyweight squats.

12

MAKE A TO-DO LIST

Thoughts of a busy day whizzing around your head won’t help you get in the right condition for a relaxing 8-hour sleep shift. Try writing down everything you need to do the next day. It can make your life seem more manageable.

13

FIT IN LATE CARDIO

Examples of cardio include walking around the neighborhood, walking or running up and down the stairs, jogging and/or riding an exercise bike. Adding activities like these to your pre-bed routine can help you to burn belly fat. Bonus points if you can do a little resistance training immediately before your late cardio session. Studies show that cardio is more effective if you do it immediately after weightlifting or bodyweight exercises.

14

LET THE COLD AIR IN

A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)

15

TAKE A BATH OR SHOWER

A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that temperature drops were an important sleep cue for our Paleolithic forebears. We no longer sleep under the stars that much, but you but you can recreate a sunset-like temperature drop by taking a hot bath or shower. The dip might make your pound-shedding shuteye deeper and make you fall asleep faster.

16

MAKE A MINT

Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning a minty candle until you head to bed to fill the room with slimming smells. If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow. A small cup of peppermint tea is another option worth trying.

17

CRUNCH

According to Combat the Fat author Jeff Anderson, new research suggests that you may be able to spot reduce body fat from your abdomen. Before hitting the sheets do a giant set of crunches, reverse crunches, and side jackknifes. Then go to sleep safe in the knowledge that you’ve given your body a little help in shifting that tire while you’re zonked out.

18

THROW OUT THE NIGHT LIGHT

Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.

19

EAT SOME CARBS

Ready for some controversy? Eating carbs before bed may not be a bad idea if you want to lose some weight! Seventy-eight obese members of the Israeli Police Force took part in a 6-month randomized clinical trial. The experimental group was prescribed a low-calorie diet (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–1,500 kcal) that provided carbohydrates mostly at dinner. The control group consumed a similar diet, except that carbohydrate intake was spread throughout the day. After six months, the group eating most of their carbs at night lost slightly more weight and body fat and experienced greater reductions in waist circumference.  Take that one with a grain of salt.

20

GAZE AT SOMETHING BLUE

There’s a reason why McDonald’s, Burger King, and Wendy’s all have the same red-and-yellow theme colors. Those tones supposedly send us subliminal messages that help make us hungry. Does the same trick work at home? An experiment published in the interior-design magazine Contract presented partygoers with three identical venues painted different colors: red, yellow, and blue. Participants reported the red and yellow rooms to be equally appetizing (and ate the most in the yellow room) but found the food in the blue room only half as appealing.

21

STRIKE A POSE

By the time you’ve had your time on this mortal coil, you’ll have spent up to 30 years asleep. To get the most out of that investment, you’d better figure out which sleeping posture you find most restorative, then build your bed around it. You can do that by buying the right mattress and pillow to mitigate against any areas of discomfort. If you sleep on your side, putting a pillow between your legs will minimize twisting strain on your lower back, while hip pain can be lessened by using a mattress topper to help soften and contour your body.

22

HIDE THE CELL & IPAD

Research in the Zero Belly Diet suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Even if you’re a full-grown adult, it’s best to leave your iPad in the living room.

23

TURN DOWN THE WHAT?

Use an app like F.lux to reduce the blue light emitting from your computer and smartphone. It works by eliminating eye strain from the harsh light that inhibits melatonin production. Melatonin is the hormone responsible for regulating sleep rhythms. Some newer iPhone and iPads have a similar built-in feature called Night Shift.

24

WEAR SHADES

If you simply have to watch TV late at night and don’t mind looking a little silly, try wearing BluBlocker sunglasses. It’s like an analog way to get the benefits of the app mentioned above.

25

HAVE SEX OR MASTURBATE

The relaxation and release that solo or partnered sexual release can provide is like nature’s Xanax. Could there be a more entertaining way to work toward your weight-loss goals than building in a little loving before lights-out?

26

START A SLEEP DIARY

Do you really have an accurate read on how much sleep you are or aren’t getting? It’s always best to work from data, even if you’re the one logging the quality and duration of your sleep. Simply list each complete hour you were asleep in bed, and each partial hour (including naps). Then make a note of the events that may have influenced your sleep. Did you exercise that day? Drink a lot of coffee? After two weeks, read through the whole thing, looking for patterns. The results may surprise you—and help you with your weight loss goals.

27

EAT PEPPER

Scientific studies have shown that one of the most effective ways to burn fat is to eat peppers. Your body continues to burn fat while you sleep as a direct result of including them with your meals. If it works with your palate, include a little with your cottage cheese snack.

28

BREATHE THROUGH YOUR NOSE

Why? Well, first it will prevent snoring. That will not only improve your sleep but also the sleep of anybody else in earshot. Secondly, it provides more oxygenation, so you can take those deep breaths that help to relax the body. Use Breathe Right strips if you’re stuffy.

29

UNDERSTAND YOUR CIRCADIAN RHYTHM TYPE

Pay attention to the times you feel and perform at your best, when you naturally wake without an alarm clock, and when you start to feel sleepy in the evenings. Add this info to your sleep diary. This information will tell you about your “chronotype” which will allow you to set healthy sleep goals that work with your natural rhythms. A free online assessment at the Center for Environmental Therapeutics can help you find your type, and provide related advice.

30

PLAN SMALL, STEADY MEALS

Eating small, nutrient-dense meals frequently throughout the day serves to keep your metabolism ticking, and will ensure your body continues burning fat throughout the night. Furthermore, eating frequently will ensure your appetite is kept in check, which will reduce any cravings you have when you wake.

That's it !!! It was a lot so .........

Thanks for Reading..

Which is More Important, Sleep or Exercise?

How Quality Sleep Impacts Performance

 

 

It's the ultimate chicken-and-egg conundrum: Sleep can give you energy, repair your muscles, balance your hormones, fuel your workout, and get you through the day while working out can help improve your sleep, boost your energy, enhance your mood, and bolster your metabolism. So if you only have 30 extra minutes to dedicate to sleep or exercise, which should you choose?

First, it's important to point out that this "only choose one" scenario is probably not a real issue, at least for most people on most days. The reality is, most people do, in fact, have time for the recommended seven to eight hours of sleep every night plus enough time for a 30 to 60-minute workout on most days. If you don't, it might be time to brush up on your health-related goal-setting skills. But for argument's sake, I posed the question to Dr. Robert S. Rosenberg, Board Certified Sleep Medicine Specialist and author of Sleep Soundly Every Night, Feel Fantastic Every Day.

Can you guess his response?

While it might come as a surprise, the sleep doctor recommends prioritizing... sleep. And his assessment is a sound one. "Lack of exercise can certainly result in obesity and cardiovascular disease; however, chronic sleep deprivation can lead to problems such as heart disease, cerebrovascular disease, obesity and diabetes," Rosenberg says. "When we get insufficient sleep, our body releases inflammatory mediators such as c-reactive protein, as well as excessive cortisol and adrenaline. We need sleep to clean out the toxins that build up in our brains during the day, such as beta amyloid and TAU protein, the building blocks of Alzheimer's disease."

Of course, it's important to exercise regularly to live a long and healthy life, but on those days you can barely hold your eyes open, you shouldn't feel guilty about skipping the gym and hitting the hay. Sleep can, in fact, be one of the best workouts you give your body, enabling it to rest and recover enough to hit the gym with more vigor the next day.

If you want to make your sleep routine even stronger, follow these suggestions from Dr. Rosenberg.

1. Avoid Electronics Before Bed

"Computers, cell phones, iPads, and televisions are major problems," Rosenberg says. "People don't realize that the blue light emitted from these devices shuts down the production of the hormone melatonin." Melatonin is a hormone naturally produced by the body that typically begins to rise in mid- to late-afternoon to help encourage sleep. Blue light-emitting electronics that shut down the production of melatonin basically shut down this natural sleep aid. Try putting away the gadgets and picking up a book a couple hours before bed to naturally increase your body's ability to sleep soundly.

2. Eat Healthfully, Especially Before Bed

Eating a package of cookies before bed isn't just bad for your waistline, it can wreak havoc on your sleep. Every time you eat, your body responds by producing hormones that initiate the chemical reactions necessary to break down, digest, and assimilate those foods into products your body uses. "People need to realize that eating foods with a high glycemic index sets off a roller coaster reaction of excessive insulin production followed by cortisol and adrenaline to counteract the high, then low blood sugar. When your stress system is activated at night, it makes it almost impossible to fall or stay asleep," Rosenberg says.

In other words, avoid caffeine, alcohol and high-sugar, high-carbohydrate foods in the hours before bed. While alcohol and comfort foods may help induce sleep, metabolizing these nutrients initiates your stress response which could make you wake up—and remain awake—during the wee hours of the night.

3. Consider a High-Quality Mattress

Good beds are often expensive, but when talking about your health, particularly about how you feel every single day—your energy level and your ability to take on the tasks you want to accomplish—a high-quality mattress is worth the investment. "Several good studies have shown that Sleep Number beds and memory foam mattresses improve sleep quality versus the old box spring," Rosenberg says.

This is particularly true if you're an active individual. Sleep is when your body rests, recovers, and recuperates. It's when your muscles rebuild and repair. It's when your brain and body assimilate the information you've accumulated throughout the day, creating new neural pathways and connections.

In fact, in a study conducted by the Stanford Sleep Disorders Clinic and Research Laboratory, the Stanford basketball team's skills were put to the test based on extended sleep patterns. After a period of normal sleep, the players went through a multi-week sleep extension period. At the end of the sleep extension period, shooting accuracy and sprint times improved significantly, as did overall feelings of mental and physical well-being.

Given the research in this area, it comes as no surprise that some mattress companies are targeting the fitness and sports markets to enhance sleep quality for the specific purpose of improving athletic performance. Essentia, for example, created a custom ProCor bed using a proprietary process called Essentia ID to develop mattresses specifically for the individual purchasing the bed. They frequently work with athletes and teams to offer custom recuperation for athletes during sleep.

Granted, not everyone can afford a custom mattress (ProCor beds range in price from $5,000 to almost $10,000, depending on size), but even a high-quality pillow can help. Consider the Essentia Wholebody Pillow with natural memory foam if you need a nightly whole-body hug or a Performance Pillow from Bedgear. Bedgear's pillows are specifically designed for body types and sleeping styles, and feature high-tech components to increase airflow in and around the pillow to help regulate body temperature and wick away moisture to improve nightly sleep.

4. Apply Lavender Essential Oil

You may have heard that lavender promotes feelings of calm that support sleep, and Dr. Rosenberg confirms this finding, "Lavender oils have actually been studied in an ICU setting and in nursing homes and have proven to be effective in increasing sleep." All it takes is a few drops of essential oil to make a difference. You can apply it to your wrists or temples, or use a diffuser to make your entire bedroom smell like the flower

5. Consider Supplements With Caution

There are, of course, lots of supplements on the market that claim to support sleep, but Rosenberg warms to use them with caution. "Be cautious with supplements, as few good studies have been done. However, a recent study in the UK did demonstrate increased sleep in children who were given omega-3 fish oil. Also, melatonin has been found to help induce sleep in older patients and patients on beta-blocker drugs, which tend to inhibit the natural production of the hormone," he says.

If you decide to turn to supplements to enhance your sleep, research them thoroughly and make sure there have been third-party studies done to support the supplement's claims.

Thanks for Reading......

8 Ways Cutting Out Added Sugars Can Change Your Life

Everything you do to prevent the progression of pre-diabetes will help you look and feel better and perform at your best. Eating healthier will encourage you to be more active. You’ll handle stress better, improve your sleep habits, and feel more optimistic about life. Read on to find out what can happen.

1

You Will Curb Cravings and Felt Fuller Longer

Nutrition researchers from the University of Copenhagen found that basing meals around high-fiber plant foods  meal plan can improve feelings of satiety. This means you should fill up with more vegetables throughout the day—not just at dinner. Throw some greens into your morning smoothie, power up at lunch with hearty salads, and pair your dinner main with a veggie side. Doing this will keep you from succumbing to cookies and ice cream when cravings hit.
Study participants felt fuller longer than those who consumed meat protein meals. In fact, the subjects who ate protein from beans and peas consumed an average of 12 percent fewer calories at their next meal than if they had eaten meat. Think about that: Meals with meat are typically very satiating, but this study showed that high-fiber plant protein was even more effective at keeping post-meal cravings at bay.

2

It Can Improve Insulin Sensitivity

According to a double-blind clinical study published in the Journal of Nutrition, obese, insulin-resistant people who drank two blueberry smoothies daily and did nothing else to change their lifestyles or diets boosted their insulin sensitivity by 10 percent or more. Unlike juices, smoothies keep the fiber intact, so you stay fuller longer and avoid drastic dips in blood sugar. Following a high-fiber diet has been shown to help increase insulin sensitivity. This is important because being resistant to insulin can lead to type 2 diabetes.

3

Can Cut Your Risk of Developing Type 2 Diabetes

Excess weight is one of the leading factors for type 2 diabetes. In fact, being obese makes you up to 40 times more likely to develop diabetes than someone who is a normal weight. Losing just seven percent of your body weight can cut your chances of developing type 2 diabetes by nearly 60 percent. Make that your goal. Even a five percent reduction in weight delivers significant benefits.

4

You Will Have More Energy

Fatigue is a common complaint of people who eat a lot of high-sugar foods. But limiting certain foods from your diet to maintain stable blood sugar levels can also cause exhaustion because the cells are deprived of fuel. The balancing act needs to be done right. A structured meal plan will help keep your blood sugar stable while maintaining high-energy levels throughout the day so you won’t need caffeine or chocolate pick-me-ups. 

5

Helps Strengthen Your Muscles

You truly are what you eat! Recent research by scientists from the University of Delaware and the National Institute on Aging suggests that reducing starchy, sweet, and processed foods may help us hold on to our precious muscle and strength. As you age, your muscle mass decreases, which is why you have to work harder to maintain them.
By limiting sugary foods from your diet and incorporating a strength routine into your workouts, you can build more lean muscle mass. And when you have more muscle mass, uptake of glucose improves, reducing your risk of insulin resistance.

6

Can Improve Your Heart Health

A study by Johns Hopkins Medical School researchers showed that a diet that’s low in carbohydrates could improve artery function. Furthermore, an analysis of 23 clinical studies published in the American Journal of Epidemiology found that keeping blood sugar stable with a low-carbohydrate diet is effective at reducing the risk of metabolic syndrome and heart disease.
Compared to people on a low-fat diet, low-carb eaters in this study significantly reduced their total cholesterol, LDL (bad) cholesterol and triglyceride levels and improved their HDL (good) cholesterol. A reduced-sugar diet will dramatically reduce your reliance on high-carb processed foods that lead to heart problems.

7

You Will Lose Belly Fat

Carrying a big belly is the number one risk factor for type 2 diabetes. Fortunately, there’s a well-documented remedy for too much belly fat: a reduced-sugar diet. By eating less high-calorie sugary carbs, your body will respond by burning fat stored around your middle for energy. Researchers compared losing weight through a low-fat diet and a low-carb diet in subjects over the course of a six- month diet plan. Each test group ate the same number of calories in their diets; only the carb and fat content differed. It turned out that the low-carb dieters lost an average of 10 pounds more than those on the low-fat diet. Researchers also found that belly fat loss percentage was much higher for the low-carb group than the low-fat group.

8

You Can Feel Happier and Healthier

By shrinking your belly fat, you’ll reduce levels of the stress hormone cortisol that’s associated with a buildup of visceral fat—the dangerous fat that surrounds your organs. In the Study of Women’s Health Across the Nation, researchers found that middle-aged women who had more visceral belly fat also had more hostility and depression symptoms.
According to a different study of 12,000 people by researchers at the University of Warwick, adding more servings of fruits and vegetables incrementally improves feelings of happiness. Most dramatically, people who went from eating almost no produce to eight daily portions of fruits and vegetables boosted their psychological well-being as much as they would if they went from being unemployed to employed.

Thanks for Reading....

6 Healthy Morning Rituals That Will Change Your Life

A good morning need not be a contradiction of terms. In fact, there’s simple science to suggest that with the right routine, you too can be an early bird. Here’s a roundup of our favorite good-morning tips: habits proven to boost your health, your mood, your weight loss and your paycheck—even when you’ve stayed up too late binge-watching Scandal.

1

Do the Sun Dance

Exposure to early morning sunlight could make you a lightweight. A surprising new study published in the journal PLOS ONE found people who had most of their daily exposure to bright light in the morning had significantly lower body mass index (BMI) than those who had most of their light exposure late in the day—independent of exercise, age, and caloric intake. Researches say 20 to 30 minutes of morning light ó even dim light, with just half the intensity of sunlight on a cloudy day ó is enough to affect BMI. Take a stroll before breakfast, walk to work, or reposition your desk near a window to reap the benefits.

2

Wake Up 15 Minutes Earlier

Set your alarm clock earlier by just a few minutes every week for a month, and you may soon be looking at a bigger paycheck. A well-cited 2008 study among university students by Harvard biologist Christoph Randler found early risers were more “proactive” and went on to achieve greater career success and higher wages. About 50% of a person’s chronotype—whether they’re an “early bird” or a “night owl”—is genetic, but Randler says most people can be trained to shift their daily sleep-wake schedules by about an hour.

3

Remind Yourself of Diet Goals

Stick a label on your morning alarm, and you may have better luck sticking to your diet, researchers say. A recent study published online in Health Promotion Practice found that people who received regular text reminders of their daily “calorie budget” made healthier meal and snack choices. Smartphone users can customize morning alarms with labels, but a good old-fashioned Post-it could do the trick! Post motivating reminders of your health and fitness goals in places where you’ll see them in the morning, like your bathroom mirror.

4

Add This to Your Morning Oats

Who needs pills when you can manage your cholesterol with the right breakfast? A study printed in the journal Nutrition found the heart healthy power of oatmeal doubled when it was combined with vitamin C — the result of organic compounds called phenols interacting to stabilize LDL or “bad” cholesterol. Pair your morning oats with a small glass of fresh orange juice or a handful of berries, and you’ve got yourself a powerful antidote for elevated cholesterol.

5

Think Your Way Thin

Beginning your day with 20 minutes of focused breathing and contemplation has a number of proven health benefits, including reduced levels of fat-promoting stress hormone in the body. Stick with it for two months, and you can actually rewire your brain! A research team led by Massachusetts General Hospital found that eight weeks of daily meditation resulted in notable changes in brain structure, including decreased grey-matter density in the amygdala, which is known to play an important role in anxiety and stress the brain. Om…or Thanos......

6

Say Yes to Sweet Tea

Green tea gets a lot of hype, but white tea, which is dried naturally by sunlight, actually boasts three times as many fat-fighting antioxidants! A study published in the journal Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells) due to high levels of ingredients thought to be active on human fat cells, such as methylxanthines (like caffeine) and epigallocatechin-3-gallate (EGCG). If you’ve got lots on your to-do list, consider adding a scant teaspoon of honey to your cup. A study published in the journal Human Psychopharmacology: Clinical and Experimental found that participants who combined caffeine with glucose (sugar), showed increased activity in the areas of the brain associated with attention.

That's It!!!

Thanks for Reading........