Foods and Drinks to Avoid After Working Out

Before listing down the foods and drinks you should avoid after working out, let’s go over their nature. Usually, these are the food items that you have to stay away from even if you are not working out. Research has proven that most of the food items available to people today are unhealthy and can have harmful effects. This is why you should consider switching over to healthy food even if you aren’t exercising regularly.

Coming back to the point, the reason why you should avoid certain foods and drinks is that they can ruin the impact of your workout. For instance, if you have burned 1000 calories in your workout, eating two slices of pizza would more than make up for it. This is why some foods and drinks have been given a strict no-no and you should try to avoid them at all costs. They include:

Pizza

Cheesy, loaded with oil and grease and containing meat, pizzas are not healthy by any stretch of the imagination. Yet, most people prefer to have a slice of pizza rather than any other food item after working out. This is where they are going wrong. Given the number of calories a single slice of pizza contains, you will be hard pressed to burn that many during a single workout session.

Bacon & Eggs

Bacon & eggs remain one of the most popular breakfast options for people in the US. But as far as eating them after working out is concerned, you should think twice. There are no real health benefits to gain here. Rather, the calories you burn will be restored in no time at all, rendering your workout null and void. No doubt bacon & eggs give you a protein boost but once you have exercised, your metabolism slows down. You are better off having it for breakfast than after working out.

Soda Pops

You cannot do worse than come out of the gym and grab a can of Pepsi or Coke. While the soda pops remain popular across the world, this doesn’t mean you should use them to quench your thirst after working out. They also contain a large number of calories that will destroy the impact of your workout. You are better off drinking plain water or fresh fruit juice than a soda pop. Like bacon & eggs, fizzy drinks also slow down your metabolism, nullifying the effect of your intense workout routine.

Donuts

Donuts are tasty, filling and just the thing you need after working out…. Not quite. Donuts carry a lot of fats and calories that you don’t need at all. If you want a sweet treat, might as well have an avocado or any other fruit. You do need to replenish your carbohydrate reserves after working out, but donuts simply have too many of them. And not to forget the calories that come with it. Even if you aren’t working out, you are better off avoiding donuts altogether. In fact donuts are just one type of bakery item you should avoid. You should steer clear of pastries, bagels and other sweets.

Raw Veggies

You might be surprised to read this but there are some raw vegetables you would do well to avoid eating after a workout. Among them are carrots, broccoli and even celery. There is no doubt about the nutritional value of these veggies but they slow down your metabolism after your workout. Plus, they don’t recharge your energy the way you might assume they do. You can have a carrot but use hummus or yogurt dip along with it.

Salty Foods

Eating salty foods, like crisps or pretzels, has a negative effect on your body’s potassium levels. When you are regaining your energy after a workout, potassium is one of the essential elements your body needs. Having a bag of salty chips could delay your recovery period considerably, reducing your motivation to do the tasks you need to complete after your workout.

Post Workout Nutrition Guidelines

When you exercise, your body burns off the energy you have accumulated throughout the day. As a result, your body loses a lot of the nutrients that it had. It depends on how hard you exercise daily, but it is quite evident that your body is low on carbohydrates and proteins which you need to consume right away. So, what are the post workout nutrition guidelines? There are some specifics you can follow for optimum health and fitness:

• For every one pound you burn working out, you need to drink at least 20 to 24 ounces of fluid. Else you could suffer from dehydration.
• You need to consume carbohydrates, the best option being in the form of a juice or fruits. Within 15 minutes of completing your workout, you should eat around 0.3 to 0.6 grams of carbohydrates for each pound you weigh.
• You need to consume some protein as well. The ideal protein dosage remains 25% of carbohydrates. This means that you have to consume carbohydrates and proteins in the ratio 4:1.

Conclusion

There is no doubt that exercising daily is great for your health. Over time, your body will get stronger and tougher and you can achieve objectives such as weight loss as well. Yet, the impact of a rigorous workout can be lost if you eat the wrong foods after a workout. This is why you need to keep in mind the best post workout foods and drinks. Only then would you be able to make the most of your workout regimen and get the results you are looking for.

The Economy Class Syndrome

As the name suggests, deep vein thrombosis occurs in the deep veins of the body. It is characterized by a blood clot appearing in the affected area. Usually, pain in the leg is the first indication of deep vein thrombosis occurring. However, well over half the cases of deep vein thrombosis have occurred without any noticeable systems. This means that a person could start experiencing it without any prior notice.

The common symptoms for deep vein thrombosis occurring on a flight include pain and swelling in the affected limb. Pain is the most frequent symptom. The other common symptoms for deep vein thrombosis include:

• Swelling and pain in the affected area
• Affected part of the body heating up
• Changes in Appearance of the skin around affected limb

Factors That Increase the Risk 

Usually, deep vein thrombosis occurs because a person’s body has been immobile for an extended period of time. This is why it can happen in long flights. The longer the distance, the more difficult it becomes to prevent deep vein thrombosis. There are several other risk factors which also come into play:

• Any injury or surgery in the recent past which may have affected the size of the veins. The problem usually occurs when the already damaged veins are not able to maintain a healthy blood flow, which results in clot formation. Hence, people with injuries or who have recently had surgeries should avoid air travel.
• People with major illnesses and medical problems, like heart disease, cancer, etc, should not travel by air without approval from their doctor/physician.
• Women who have given birth in the recent past have to check with a doctor first before travelling by air, regardless of their state. Also, women on hormone replacement therapy or those who are using birth control pills have to be cautious about travelling by air alone.
• People who smoke have to understand the fact that smoking can lead to the formation of blood clots and issues with blood circulation. Hence, the chance of clotting is higher.
• Passengers who are tall and overweight are at more risk of deep vein thrombosis when travelling by air. Also, patients older than 60 years are have a higher risk of developing deep vein thrombosis too.

How to Prevent Blood Clot 

There are some precautionary measures you can take to ensure that the risk of deep vein thrombosis is minimized.

• The passenger should try to remain awake throughout the entire flight. This way, he/she will be conscious enough to spot any discomfort or symptoms of deep vein thrombosis right away.
• Keep your carry-on luggage in the overhead compartment. A common mistake travelers make is keeping their bags beneath their feet. This reduces the legroom you get. Stretch your legs out from time to time to keep the blood flowing.
• Get up and take a walk up and down the aisle. Again, this is something you should keep doing throughout the duration of the flight to improve the blood supply to the affected areas.
• Drink a lot of water on the plane. Make sure you don’t drink less than what has been recommended for the average adult. It does depend on the length of the flight as well.
• Wear clothes that are loose fitting and you feel comfortable in them. Avoid clothes that stick to your body as they increase the pressure on your veins.
• Buy special flight socks for your air travelling needs. The socks have been designed to keep your feet nice and cozy during the flight. The socks are known as compression stockings and are widely available. They will make your feet stay comfortable and they reduce the chances of deep vein thrombosis to a minimum.

These are some of the steps you can follow to reduce the risk for deep vein thrombosis during a flight.

In-flight Exercises You Can Do  

There are a couple of easy exercises you can do on the plane if you feel deep vein thrombosis settling in. They include:

Foot Lifts

Place your feet flat on the floor. Slowly lift them up and take your heels as high as possible.

Knee Lifts

Apply pressure on your thigh muscle, bend your knee and then try to lift your leg. Do this on both legs at least 10 times each.

Knee to Chest

Bend your knee and try to bring it up to your chest. You will have to bend forward to complete the exercise. Once again, repeat for each leg.

Stretching

Stretch your arms out. Hold your right arm tightly with your left arm and pull it to the left.

Neck Roll

Let your shoulders be nice and relaxed. Droop your head to the right and then roll it to the left side. Do this a number of times to release the tension built in the neck.

Deep vein thrombosis is very much a genuine concern for air travelers. Use the tips and tricks provided here to prevent it from happening.

There are many ways in which you can protect, strengthen and improve your hair. So, don’t think that avocados are only for adding to salads or making guacamole. Your scalp could do with some of their richness!

A Source of Nourishment

As mentioned above, there are several nutrients contained within avocados. Your hair needs nourishment as much as your body does. Thus, you need to make sure your hair is getting the nutrients it requires to stay healthy and strongly. Otherwise, you will find yourself experiencing common hair problems like hair fall, dandruff and itchy scalp. The nutrients you can get from this fruit are great for your hair and they include Vitamins C, E and B5 & B6.

Vitamin C

Vitamin C boosts the collagen production within your body which enables the hair follicles to grow stronger. Furthermore, adequate vitamin C is a must for proper circulation around your head. Your scalp needs regular supply of oxygen and blood to remain healthy.

Vitamin E

Vitamin E works as an antioxidant for your body. Antioxidants are essential for eliminating harmful free radicals from your body. A generous dose of vitamin E enables your skin to remain healthy and young and the same goes for your hair. Getting vitamin E regularly will boost growth and make your hair healthier, retaining its shine and vivacity.

Vitamins B5 & B6

These two vitamins are also important for making your hair stronger. They are perhaps the most important nutrients your hair needs to prevent it from falling out. Hair fall is a genuine concern for people of all ages. If you are experiencing the same, it is time you start thinking about buying some avocados.

As you can see, the nutrients contained in avocados have a number of benefits for your hair. What this means is that eating this rich and sweet fruit will not only improve your health but your overall appearance as well.

How Avocadoes Boost Hair Health

There are many ways in which avocados boost your hair health and provide a number of benefits.

Healthy Hair Growth

For an average person, the monthly hair growth should be around half an inch. However, that is only possible if he/she is getting enough vitamins. Otherwise, the scalp becomes weak and hair growth can get stalled. This could also lead to your hair falling out. Massaging your scalp with oil extracted from avocados is one of the best ways you can bolster your hair growth.

Natural Moisturizing

There is no need to use products which may ultimately prove to be harmful for your scalp. When this fruit can give your hair the natural moisturizing it needs, you don’t have to try anything else. Once again, the vitamins contained within the fruit come useful in moisturizing your scalp. A dry scalp can lead to hair loss as well as dandruff. To prevent your hair from getting dry, you need to moisturize the roots which you can do with the oil from this fruit. The natural moisturizing effect will take care of the rest.

Treatment for Dry Scalp Skin

A dry scalp is the precursor to dry and weak hair. You need to treat the dryness in your scalp. Before coming to avocados, you also need to make sure you are properly hydrated. Dehydration can also cause your scalp to dry out. The problems a dry scalp causes include dandruff and spots caused by skin conditions. All of these can be treated by applying avocado oil to your scalp.

These are the three main ways in which avocadoes can boost your hair health.

Home Recipes You Can Follow

Now is the business end of the matter. You need to know how to use avocadoes for hair health to get the maximum benefit from it. Here are some home recipes you can follow.

A Basic Avocado Masque

This is the easiest of the recipes you would find. You simply need to mash an avocado and then massage it into your scalp. Make sure you separate your hair enough to allow your fingers to reach the scalp properly. Getting some heat, like spending time in the sun will boost the effect of the masque. Otherwise, you can simply leave it on for a couple of hours and then rinse your hair.

Creating a Moisturizer

Follow the same technique as before but this time put olive oil and the yolk of an egg in the mashed avocado before massaging it in. You need to actually wash your hair with shampoo to get the masque out properly. Once washed, use your conditioner. This is essential for moisturizing your hair. These two recipes help prevent hair fall and make your hair stronger and healthier.

Avocado Oil Massage

Last, but not the least, simply take some avocado oil in your palms and massage it into your hair. This is as simple as hair treatment can get but incredibly effective nonetheless. You have to leave the oil on for as long as possible. The longer you keep it in, the more beneficial it would be for you. When you wash it out, you will notice an improvement in the appearance of your hair.

Conclusion

Before concluding, a word of warning for people allergic to avocadoes: they should consult their doctor prior to using the fruit for treating their hair. It could cause a reaction. Also, keep in mind that using avocadoes isn’t a magic formula. Its effects could take some time to manifest but success is guaranteed. So, if you are looking for a way to improve your hair health or appearance and stop hair fall, avocado is the solution for you.

The spine has 24 vertebrae, a sacrum and a coccyx. The human spinal column can be divided into the cervical spine, the thoracic spine, and the lumbar spine. The cervical spine i.e. your neck, and the lumbar spine i.e. your lower back, are very flexible, and are prone to injury. The supporting muscles of these areas can suffer from injury if you overstretch, and if you put too much pressure on it by picking up too much weight.

Your daily habits can also cause lower back pain. If you spend the larger part of the day sitting, i.e. in the car, in the office chair, and then on your couch, your hamstrings will tighten and that will create a pull into your lower back that will put a lot of stress on your spine.

Similarly, if you sit in a hunched forward position, you are putting unhealthy stress directly on your spine. If you bend over to pick things u-p without bending your knees, you will end up lifting with your back instead of your legs, and that too will result in lower back pain. Wrong angles at the gym, the wrong shoes when doing cardio, and sometimes even the wrong kind of mattress all can result in lower back pain. Luckily, there are a lot of exercises you can do for back pain relief.

Keeping A Healthy Spine With Yoga

Yoga is one of the most effective ways to relief back pain. There are several exercises and positions in yoga that can help quicken the healing process of the injured back muscles, and can help you avoid re-injury. Yoga improves the overall strength and flexibility in your muscles, and promotes the kind of relaxation necessary to decrease pain.

People who do yoga daily, or a couple of times a week have better endurance and flexibility as compared to people who rely only on stretching exercises. Not everyone can do all exercises and poses, but the exercises can be modified to help beginners.

How Yoga Relieves The Low Back Pain?

The first thing caused by lower back pain is functional disability. People suffering from back pain have restrictive movement, cannot pickup weights, have trouble sitting and standing, and are in a depressive state of mind due to the consistent ailment. A major back pain can cause you to be bedridden, and the person suffering from the pain often has to rely on pain medications. Through yoga, all those problems can be resolved in a natural manner.

There are many types of yoga including Hatha yoga and Iyengar yoga. The former concentrates on physical techniques while the later focuses on proper alignment and precise movements. Both techniques have been found to be extremely useful. The breathing techniques in yoga create endurance and relaxation, while the physical exercises and positions create strength and accelerate healing. You can either concentrate on one form of yoga or another, but do it regularly and you will find yourself off the meds with a significant decrease in the amount of pain you feel in your lower back.

Lower back pain can also cause depression and an overall low emotional state in adults. Through yoga, not only your physical but your emotional condition can be improved to the point where you can overcome any depression or emotional negativity being caused by the pain.

What Researchers Say

A research conducted by West Virginia University under the banner of the National Center for Complementary and Alternative Medicine found that functional disability, pain, and depressive symptoms were reduced by 29%, 42%, and a 46% respectively, within 24 weeks of subjecting the participants to Iyengar yoga. There were 90 participants; all of them were adults with chronic lower back pain, and all of them were on pain medications. At the end of the study, there was an overall reduction in the tendency to use pain medication in the group.

The Group Health Research Institute conducted a similar study with a larger sample of people with moderate chronic back pain. The group of 228 people was divided into three categories;

• One acted as a control group and was given a book on coping with back pain
• The other was subjected to 75 minute yoga classes on a weekly basis
• And the third was assigned to weekly strength and stretching classes

The group that did physical yoga exercises should the most improvement. Researchers are of the opinion that this study settles the debate of whether the spiritual or physical aspects of yoga are more beneficial. The physical techniques provide pain relief, improve flexibility, and strengthen the lower back muscles.

Conclusion

If you suffer from lower back pain, you should take up yoga immediately under the watchful eye of a qualified instructor. Yoga will provide your lower back muscles with the strength, endurance, and relief they need to heal, and will prevent the injury from happening again (if the injury was induced by bad posture). If you do not suffer from lower back pain, you should still take up yoga to minimize your chances of ever injuring your lower back.

When out on a date or in an important meeting, a sweaty palm may send the wrong message and may cause a lot of embarrassment. Similarly, if you can’t hold onto your baseball bat or drumsticks due to sweaty palms, your social life/career suffers a setback. People who do not suffer from this condition tend to underestimate it, but people who have this disorder know how embarrassing and frustrating it can be.

What is Palmar Hyperhidrosis?

The medical term for sweaty palms is Palmar Hyperhidrosis. The condition can begin in childhood and adulthood alike, and causes the sufferer’s palms to sweat profusely, inhibiting one’s ability to hold items and to physically interact with other people due to embarrassment. If a person sweats more than 20 milligrams/minute from their palms, they can be diagnosed with Palmar Hyperhidrosis.

Causes

The main cause of Palmar Hyperhidrosis is still debatable. Until a few years ago, the disorder was believed to be caused by psychological reasons, but now several medical professionals attribute it to purely physiological reasons. Some even call it a vicious circle, where sweaty palms feed social anxiety which in turn causes the palms to sweat even more.

Our body uses perspiration as a cooling mechanism, and releases sweat when the body temperature rises due to physical exertion, stress, or high temperatures. Our hands contain more than half the total amount of sweat glands in the body, so sweating from your palms is pretty natural.

The sympathetic nervous system controls the fight or flight response in our bodies, this includes increased sweating, increased heart rate, and increased adrenaline flow in different situations. When the sympathetic nervous system starts to malfunction, the fight or flight responses are triggered at the wrong/inappropriate time.

Symptoms of Hyperhidrosis 

If you sweat from your palms consistently and have trouble gripping objects, you might be suffering from Palmar Hyperhidrosis. Similarly, if you are embarrassed to shake hands with people, and have been told by your friends and family members that you have sweaty palms, you should look into the remedies of this condition. Being a little nervous in a job interview might cause your palms to sweat, but when you find pools of sweat on your remote control while sitting on your couch, it’s time to seek medical help.

Medical Treatments for Sweaty Palms

If you believe you suffer from Palmar Hyperhidrosis, you should seek medical attention. If your doctor suggests that the reasons behind the disorder are psychological, you may have to seek counseling to learn techniques of managing your sweaty palms.

Your doctor might also recommend some dietary changes. If narcotics or alcohol are recognized as the main cause, you might have to refrain from those as well; the same goes for caffeine and nicotine. Your doctor might advise you to avoid excessive physical activities and high temperatures. Although sweating in such conditions is natural, but avoiding them helps determine the extent of your disorder in a controlled environment.

There are several chemical products (such as Aluminum Chloride, and Aluminum Sesquichlorohydrate foam) that you can apply to your palms to reduce and discourage sweating. Your doctor may prescribe medicine, or may even recommend surgery. There are several medical treatments out there for Palmar Hyperhidrosis, so you should not hesitate to seek help for this condition.

Natural Treatments for Sweaty Palms

Sage Tea: Drinking or soaking your hands in sage tea can significantly reduce palm sweat. In some cases, reduction as much as 50% has been reported. You can have a refreshing cup of boiled sage tea with lemon and honey, or you could simply soak your hands in a bowl of water with sage tea bags, it works either way.

Clean Your Hands With Alcohol: You could use an alcohol based hand sanitizer, or a homemade diluted solution. Alcohol evaporates quickly but it would help evaporate all the moisture from your hands and would reduce the temperature of your hands.

Carry a Rosin Bag in Your Pocket: A rosin bag can come in handy when you are about to shake hands with someone. Just reach into your pocket and grab it, the bags will absorb all the sweat and you will be able to shake hands without any nervousness. This will also reduce social anxiety caused by sweaty palms, because you would know that the solution to your problem is literally in your pocket.

Homeopathic Remedies for Sweaty Palms

DeodoRite is a homeopathic remedy that helps reduce excessive perspiration and body odor. It cleanses toxins from the body, and removes bad odor from the sweat in a natural way. While other solutions may suppress perspiration by blocking your sweat glands, DeodoRite does it in a natural way, ensuring that your health and bodily functions are not harmed.

Sweat-Less is another popular homeopathic remedy that reduces Hyperhidrosis. It maintains the perspiration process by balancing bodily fluids, and even curbs emotional triggers that may cause excessive sweating. It is an effective and natural treatment for sweaty palms with virtually no side effects.

We reviewed the causes, symptoms, and different treatments for sweaty palms in this article. Most people suffering from sweaty palms are embarrassed to seek medical help, and miss out on so many solutions to this problem. If you suffer from clamminess, and your palms start sweating randomly, you should take advice from a physician. You can also try one of the natural remedies we have mentioned. In short, if you suspect you have Palmar Hyperhidrosis, you should stop worrying and start trying different treatments.

Papayas are spherical in shape and can be as long as 20 inches. Their black round seeds are encased in a gelatinous substance within the rich orange flesh. The orange flesh may have a yellow or pink hue depending on the location and conditions in which the fruit was grown. The flesh is sweet, and the seeds are bitter. However, the seeds too are edible. The Papayas available to you at your nearest grocery store can be in fresh or dry form, and are usually 7-8 inches long.

Papaya is not only consumed for its taste but for its many health benefits which we shall discuss in this article.

How Papaya Promotes Digestive Health

Papaya contains several important nutrients and enzymes that promote digestive health. The fiber in Papaya has a natural proclivity towards cancer causing toxins, and binds them as your body is digesting the fruit. The vitamins in this fruit help protect the body against inflammatory diseases, and help strengthen the immune system.

A weak digestive system makes the whole body prone to diseases, and Papaya helps the whole body against diseases by improving the digestive system. The enzymes in papaya fruit break down the toughest of proteins, and reduce the accumulation of fat in the body.

Green Papaya is best known for its digestive properties, but it is not very appealing to most people and is usually consumed as green papaya salad. It has more antioxidants, enzymes and vitamins. You can consume it in dried form, or go for ripe papayas that still have a bit of green in them.

How Papaya Enzymes Work

Enzymes are highly selective catalysts that not only break down food molecules but also help in DNA construction. When it comes to metabolism, they can help you digest proteins and other food groups, and can help the body synthesize DNA from the digested food. A healthy amount of these enzymes in your digestive system can help your body utilize everything you eat to its fullest potential.

Papaya contains four medicinal enzymes:

• Papain
• Chymopapain
• Caricain
• Glycyl Endopeptidase

We shall discuss Papain in detail in the next section, for now let us discuss the pother three enzymes in detail.

Chymopapain is such a strong enzyme that it is used in conventional medicine to treat slipped/herniated disks in the spinal column. The enzyme is injected directly into the disk, and dissolves the inflamed area providing relief to the surrounding disks. When consumed naturally through a papaya, Chymopapain improves digestion immensely.

Caricain is similar to Papain in its molecular structure, and helps break down peptide bonds in complex proteins. It is highly alkaline, anti-inflammatory, and turns highly complex proteins into simple amino acids.

Glycyl Endopeptidase resists cystatins and is highly effective in breaking down protein molecules. Cystatins are molecules that get in the way of protein digesting enzymes, and Glycyl Endopeptidase is one of the few enzymes that do not get hindered by these molecules, making papaya a fruit that can improve even the weakest of digestive systems.

Benefits of Papain

Papain is the best known and most popular enzyme in papaya. It can break down protein and venom. It is easily isolated from the complex fabric of the papaya fruit and is therefore extracted for medicinal use. It helps relive food allergies, sooths the stomach when it is upset, and breaks down protein and other food groups. It also dissolves fat and provides relief against sprains and strains. It helps boost the immune system and alleviates sore throat swelling and sinus pains. Although it has several medicinal uses, we recommend you simply consume papaya naturally and include it in your diet to reap the benefits of Papain.

Papaya and Colon Cleanse

When facing lethargy, indigestion, or constipation, it is time for a colon cleanse. A seasonal colon cleanse would also help keep your digestive system in shape, and will improve your overall health. Instead of using artificial methods for a colon cleanse, why not use papaya, a fruit that has everything needed in a thorough cleanse. You can consume this fruit in the form of a salad and can use papaya seeds to drive out any intestinal worms. We recommend including a salad in your diet with papaya as an ingredient.

Considerations

In its natural form, papaya is as harmless as any other fruit unless you are allergic to it. If you are consuming papaya enzyme supplements, we recommend you watch out for dizziness, cramping, slow heartbeat, abdominal pain, and itching. If you are facing any such symptoms, get medical help immediately. Excessive consumption of papaya may cause yellowing of palms, and soles. Pregnant women should refrain from consuming unripe papaya in large quantities because that may cause a miscarriage. IN moderate quantities, ripe papaya has virtually no side effects.

After a tough day, there is nothing more refreshing than to kick back, relax, and doze off.  Sleep helps refresh the body and mind for another day.  When one gets great sleep, they will be able to think more clearly, make better decisions, and remember things much easier.  On the contrary, when one doesn’t get enough sleep, they will have a more difficult day.

How Sleep Affects Weight and Fat Storage

Sleep can affect weight and fat storage by increasing appetite during the day.  Typically those that have less than 7 hours of sleep have exhibited an increase in craving for sweets.  Typically, just by adding an hour of sleep, one can reduce an average about 6.35 kg.  Lack of sleep causes the blood sugar level will also increase which will affect the body’s ability to metabolize carbohydrates.  What is the significance of this?   This will lead to higher insulin levels and more fat storage.  It is believed that the metabolic rate decreases by 15% during rest, meaning that fewer calories are burned.

How Lack of Sleep Affects Metabolism and Appetite

Lack of sleep throws off the body out of balance several ways.  It can severely impact the hormones in the body.  Research suggests several things.  For one thing, the level of cortisol released increases.  This will cause an increase in the person’s hunger.   This can be due to two hormones, leptin and gherlin, which will have an effect on your appetite.  Leptin is a hormone that promotes a feeling of satiety, which helps a person feel full and also reduces appetite.  Gherlin, works in another way, by causing one to overeat, especially on high carbohydrate, high calorie food.

What Studies Say

Numerous studies show that lack of sleep can lead to an increase in appetite and hunger.  In a study by the University of Chicago, 12 healthy men in their 2-s were examined under conditions of sleep restriction and sleep extension.  The study showed when sleep restriction was in place, the appetite increased over 20%, especially for high calorie, carbohydrate rich food.  Another study, from the 2008 Journal of Sleep Research exhibited that appetite rose dramatically after a single night of sleep reduction.    In a study in Wisconsin, over 1,000 people were examined for their sleep habits.  The conclusion showed that those who slept fewer hours had less leptin in the system and more gherlin.  The study also showed that those who slept less had a higher Body Mass Index (BMI) causing them to weigh more.  A study performed by University of Bristol showed that hormonal changes caused by lack of sleep lead to increased appetite.  The population based study looked at more than 1000 volunteers.  It found that people who habitually slept for five hours had an increase in gherlin, which increases feelings of hunger.  Those who slept for less time also had less 15% less leptin.   A study performed by Columbia University also found that people who slept for hours or less were 73% more likely to be obese.

How to Burn More Calories in Your Sleep

One good way of burning more calories while sleeping is to take up weight lifting during the day.  One pound of muscle will burn, on average about 50 calories per day and night, while one pound of fat burns only nigh calories.  Turn down the heater at night, which will turn up the body’s metabolic rate and will force the body to work harder to burn more calories to keep warm.  Avoid any consumption of carbohydrates for at least six hours.  When the body is low on carbohydrates, it will start to use calories to burn fat for energy.  If there are no carbohydrates in the system before bedtime, the body will burn more calories, specifically from fat for energy. If you can sleep for more than seven hours will help the body make the most of its metabolic rate during the day to burn more calories.

Tips for Good Sleep

Avoid caffeine for at least 5 hours in order to get uninterrupted sleep and have herbal relaxing drinks.  Meditate and relax before going to sleep.  Relaxing will cause the cortisol levels to drop, which will help the body burn more calories.  Also avoid from any alcohol 2 hours before going to sleep.

In this article, we shall discuss six common cardio mistakes that people make regularly, so that you can avoid them and get the most out of your workout sessions.

1. Lack of Hydration

Most people do not concern themselves with hydration. Until and unless you are an athlete or a body builder, you do not have to worry about such things, right? Wrong!

Staying hydrated improves your metabolism, keeps you coordinated, and helps your faculties perform at optimum level. When you are dehydrated, your brain activity is significantly decreased, you get tired easily, and your metabolism does not perform as well as it should. As a result, your body has trouble digesting food, accumulates fats, and you have trouble losing weight.

Drinking 8 or more cups of water is an absolute necessity for those who do not work out. As you can imagine, people who workout need to drink more water as they lose it through perspiration. A good way to go about this is to:

• Drink 3 cups of water within an hour before starting your workout.
• Weigh yourself before the workout.
• Drink a cup of water every 15 minutes during your workout.
• Weigh yourself after the workout.
• Drink two cups of water for every pound (0.453 kg) lost during the workout.

Do not leave your water bottle untouched during the workout only to gulp it down at the end. Follow the steps we just mentioned and you will stay hydrated, and will gain the most out of your cardio.

2. Short Duration High Intensity Sessions

A very common misconception is that high intensity sessions of cardio exercises in short durations can boost the heart rate, and therefore are an effective way to lose weight.

While your heart rate does influence your body’s ability to lose weight, the body only starts to burn fats 20 minutes into the workout. If you do high intensity sessions and are done with your training within 15 minutes, your body will only burn glycogen (i.e. the sugar stored in your body), and the fat would remain untouched. You will end up consuming the sugar through food, and would not gain the required results from your workout session.

We are not advocating against short duration high intensity sessions, but you must combine them with longer, low intensity sessions to gain expected results.

3. Long Duration Low Intensity Sessions

This is another misconception that is commonly observed in many gyms. People who do not agree with short duration high intensity sessions often advocate low intensity sessions spanned over longer durations, also known as steady state cardio.

When you do low intensity cardio only, you end up investing a lot of time for insignificant results. Your body does not get a workout from these sessions because your heart rate does not become high enough for your body to start burning fat.

Beginners may use these sessions to improve bodily functions and to get used to working out, but if you do not combine low and high intensity cardio, you are just wasting your time.

4. Not Enough Variety/Falling into the Same Routine

Everyone who has ever followed a workout routine has their own favorite and least favorite exercises. When doing cardio, people prefer one machine or one exercise over others, and head straight to that machine daily.

If you love the treadmill, the StairMaster, or any other piece of equipment, using it daily will make you better at it, and that is not as good as it sounds. If you want to lose weight, falling into the same routine is going to become a major obstacle.

When you perform the same exercises daily, your body gets accustomed to it. This means you will not be burning enough energy, and will not lose weight efficiently. You should keep surprising your body by changing your routine from time to time, and should try adding new exercises to your routine.

5. Sweat Suits/ Sweating Means Losing Weight

If you turn up the temperature, wear a closed up sweat suit, and try to get your body temperature as high as possible to lose weight, you are doing it wrong.

People who do this believe that sweating a lot means they are losing weight, even if the sweat is induced by high temperatures gained through artificial means.

If you weigh yourself before and after a sweaty workout (using sweat suits and other artificial methods to turn up the heat), there will be a noticeable difference. But make no mistake, the weight you lost was just water weight, and you may not have burnt any fats at all.

The best way to go about a workout is to wear comfortable, loose-fitting clothes that breathe. While sweating during a workout is a healthy indicator that the workout is going well, the sweat should come from the workout alone, and not by turning up the heat.

6. Focusing on Cardio Alone

A very common misconception among beginners is that cardio alone will help you lose weight. While cardio is great for your health, it does not compensate for bad lifestyle choices. If you eat junk food, drink sugary drinks, and have bad sleeping habits, cardio alone cannot help you.

You need to get proper sleep, eat a balanced and healthy diet, and have to commit to a healthier life style if you wish to attain and sustain fitness.

Now that you have read the six most common cardio mistakes, ask yourself which mistakes you make and avoid them. As always, you can leave your thoughts and opinions in the comments section; we look forward to hearing from you.

Foods that help to prevent dental decay

Many things that you eat and drink can actually prevent dental decay. Water, particularly fluoridated water, is a viable and healthy way to keep plaque from attaching to your teeth while also aiding in the digestion of food particles. A dry mouth leaves your teeth more vulnerable to tooth decay. There are also several specific foods that can ward off dental decay, ranging from cheese to fruit:

Fruit:  Apples are named the #1 fruit to chomp by dentists around the globe. Apples are unique in that they contain mouth-cleansing properties which no other fruit tenders. Plus, this crisp fruit helps to stimulate saliva, which helps to naturally clean plaque from your teeth and freshen your breath. If citrus is your go-to fruit a good choice is lemons or limes. Both of these sour fruits contain an ample amount of vitamin C, which helps to cure acute inflammation of your gums and promote a healthy mouth overall. Think fresh when choosing fruits, as dried fruits can leave a sugary and sticky surface on your teeth, which encourages bacterial growth and acid production.

Vegetables:  Crispiness is important when choosing vegetables to help keep plaque away. Carrots, cucumbers and celery are excellent “mouth cleaning” vegetables. Even cooked vegetables that are high in fiber will help you to ward off decay, as the fiber in these vegetables helps to stimulate saliva flow, which is a natural defense against cavities.

Dairy Products, including cheese, milk and yogurt:  Calcium is a mineral that is found in our bones and teeth, and the calcium in dairy products can help keep our teeth strong and disease- free. Low-fat cheese cubes, skim milk and a Greek yogurt parfait all make great snacks that help sneak extra calcium in your diet. Another amazing benefit of calcium rich foods is that the calcium in these foods mixes with plaque and sticks to your teeth, thus protecting them from acids that can cause tooth decay. In addition, calcium helps to rebuild tooth enamel.

Tea:  Tea time is not only relaxing, but it also keeps your teeth and gums healthy. The compounds in green and black tea specifically interact with the plaque in your mouth, causing the suppression and destruction of bacteria. Once the bacteria is prevented from growing and producing tooth-attacking acid your mouth is instantly healthier, and you are less likely to experience gum disease and inflammation.

Sugarless Gum:  Before you start blowing bubbles be certain that the gum you are chewing is sugar-free. Only sugarless gum can help your dental health by heading off harmful acid from your teeth after eating. The component xylitol, which is found in sugar-free chewing gum, has been shown to have decay-preventative qualities. Studies completed have indicated that xylitol likely inhibits the growth of Streptococcus mutans, or the oral bacteria that cause cavities.

Foods that promote tooth decay

Now that you are aware of what foods to consume to help prevent tooth decay, it is time to discuss the foods that will likely cause tooth decay. Sugary treats, such as candy, cake and cookies lead to tooth decay. If you cannot realistically keep these sugary snacks out of your diet you should attempt to choose these treats wisely. Avoid sugary candies that stay in your mouth for long periods of time, such as suckers, lollipops and caramels. The longer that you keep the sugar substances in your mouth the harder it is for your saliva to rinse the excess sugar away. When you do succumb to a decadent piece of chocolate cake after dinner just be sure to brush your teeth well afterwards. Carbonated soft drinks and sweetened juices also lead to the destruction of healthy tooth enamel. Try to limit your consumption of these products, and use a straw when you do consume them to keep as much of the sugary components off of your enamel as possible. While lemons and limes were mentioned as good fruits to enjoy for optimal dental health, take care not to suck on lemons or limes for long periods of time, as the acid in these fruits can eventually erode the enamel on your teeth in time.

Preventing tooth decay may seem like a daunting task, but it is absolutely achievable if you consume the right foods, and limit those that cause dental caries. Avoid smoking tobacco products and consuming excess alcohol, and take care to brush your teeth after every meal. Maintaining a healthy mouth and keeping tooth decay at bay is within the reach of everyone.

]]> http://yourlifetube.com/food-friends-and-enemies-of-dental-decay/feed/ 0 http://yourlifetube.com/kale-the-vegan-source-of-antioxidants/ http://yourlifetube.com/kale-the-vegan-source-of-antioxidants/#comments Wed, 03 Apr 2013 09:36:09 +0000 Elena Anne http://yourlifetube.com/?p=984 Kale is a leafy green and is part of the cruciferous vegetable family which includes broccoli, cauliflower, cabbage, collards, and Brussels sprouts.  Kale is an outstanding source of many nutrients, most notably vitamins A, C, and K.  Due to its supreme vitamin K content, kale has also shown great ability as a natural anti-inflammatory source.  Along with these vitamins, kale is also an excellent source of calcium, iron, copper, tryptophan, and B vitamin complex amongst others.  Being rich in these key nutrients, kale helps strengthen your bones while enhancing the overall health of your skin.  One of the most impressive features of kale is its relatively high protein and fiber content despite containing only 36 calories in a one cup serving.

The protein and fiber in kale can prevent overeating, making you feel full sooner.  It’s important to note that the protein found in kale is incomplete (meaning it does not contain all of the essential amino acids the body needs), so be sure to add other sources of protein to meals featuring kale.  The fiber in kale aids in the digestion process, helping the body dispose of excess waste and other toxins more efficiently.

Antioxidants

Antioxidants are naturally-occurring phytonutrients, or nutrients naturally derived from plants (phyto: Greek for plant) that are found in many fruits and vegetables.  Kale is highly sought after and has been researched heavily in the area of disease prevention due to its high level of antioxidants.  It has the unusual distinction of possessing two of the most powerful known antioxidants, carotenoids and flavonoids.  It has been found to contain 45 different flavonoids which provide a plethora of antioxidant effects.

Kale also provides the antioxidants beta carotene (7 times as much as broccoli) and lutein (10 times as much as broccoli). Beta carotene is thought to decrease one’s sensitivity to sun while diminishing the effects of macular degeneration, slowing the advancement of osteoarthritis, and also possibly reducing the risk of breast cancer.  Lutein is vital for optimum eye and skin health.  While more research is necessary to establish these benefits as facts, the research that has already been done thus far is quite convincing.  In short, antioxidants are compounds that can fight off inflammation and chronic disease, such as cancer.

Cancer Preventive Benefits

Research findings indicate that kale can assist in stopping the growth and spread of cancer cells.  Kale contains glucosinolates that make isothiocyanates (ITCs).  ITCs are compounds containing enzymes that fight and eliminate cancer cells and prevent the growth of these cells.  What does that have to do with kale?  Kale (and other vegetables like it) contains sulfur which possesses these anticancer compounds.  Not only has kale shown to support cancer prevention, it has also proven to help in the treatment of several types of cancer due to its ability to amplify the anticancer effects of some chemotherapy drugs (i.e. Taxol).  While a majority of research regarding kale’s preventive and treatment benefits has been focused on breast and colon cancer, it has been expanded to protect bladder, ovary, and prostate.

What Researchers Say

It has long been a well-known fact within the scientific community that phytonutrients function as antioxidants to neutralize free radicals and eliminate the negative effect they have on cell membranes.  More current studies have shown that the phytonutrients in vegetables perform even greater tasks for the body, assisting in cleansing the body by disposing of harmful compounds as well as signaling for our genes to improve their production of detoxification-specializing enzymes.  Research has also suggested that kale is helpful in assisting in the production of estrogen in the female body.  Even the prevention and treatment of acne are possible with kale due to its high level of antioxidants.

How to Use Kale

Always wash Kale thoroughly prior eating, whether it is organic or not.  However, when using non-organic kale, wash more vigorously to ensure that residue from pesticides and other harmful substances are eliminated before consumption.  Start by cutting the stems of the kale into ¼” lengths and the leaves into ½” slices.  Next, let the kale sit for 5 minutes to further enhance its nutritional concentration (sprinkling with lemon even further enhances this effect).  When it comes to cooking kale, steaming for 5 minutes (as opposed to stir-frying) is the healthiest method of preparation.  Kale keeps for approximately 5 days in the refrigerator after being cooked.  To maximize the benefits of kale, consume it with meals at least 2-3 times per week, or as much as 4-5 times per week.

Since research into kale’s benefits is still ongoing, integrating it into a generally healthy diet is probably more ideal than overloading your system on it.  Intake should also be limited if taking blood thinners as kale works naturally to assist the body’s blood-clotting ability.  Overall, though, kale has shown to be massively beneficial when it comes to fighting and preventing disease as well as overall health and wellness.  Any food that is this packed with vital nutrients is well worth finding a place for in your everyday diet.

]]> http://yourlifetube.com/kale-the-vegan-source-of-antioxidants/feed/ 1