Fatigue Fighting Tips - Part 1

Fatigue is a feeling you get when you are tired – mentally and physically - seems like, all the time. It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress. There are many different ways you can boost your energy. See your health practitioner first to make sure you don’t have an underlying medical problem.

To start to feel more energetic, take a look at these simple tips: 

1. Drink lots of water.  A dehydrated body functions less efficiently.

2. Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but too many more than that may make you anxious, irritable, and negatively affect your day to day routines.

3. Eat breakfast. Your body has been in a state of “fasting” all night.  Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.  There is a difference between carbohydrate-rich foods and too many carbohydrates.

4. Don’t skip meals. Going without food for too long allows blood sugar levels to drop.  Your body goes into “survival mode” and starts to hold onto food that it would normally burn off.  Try to eat 5-6 smaller meals throughout the day.

5. Don’t do the “crash diet” thing. Low calorie diets or ones that severely restrict carbohydrates don’t contain enough energy for your body’s needs. Plus, such fads will prevent the body from getting the proper allowances of vitamins and minerals. 

 

Part 2 coming in January...along with Setting new Year's Resolutions. 

 

HOW TO OUTSMART YOUR STOMACH

“People’s brains are often out of touch with their bodies,” says C. Peter Herman, PhD., a University of Toronto expert on appetite control.  “And when eating becomes mindless, overeating becomes routine.” Researchers from various University studies lend this advice:

1…SIT DOWN TO SNACK

Folks sitting down to eat their meals, rather than standing at a counter or “grazing” tend to eat less.

2.  TURN OFF THE TUBE

Research says that people tend to eat more while watching TV…an average or 288 more calories per sitting, than if the TV is off.  You brain recognizes when you are full, rather than it being distracting and missing the signals.

3.SLOW DOWN AND SAVOR

Pay attention to the first few bites.  Savor them, rather than wolf them down.  It promotes a sense of satisfaction throughout the entire meal.

4.  TAKE A BITE, TAKE A BREATH

Consciously slowing down between bites decreases a person’s caloric intake according to University of Rhode Island researchers.

5.  DON’T SHARE YOUR FOOD

Folks tend to match their eating with the “group” they are with during the meal.  For example, a person at a Tail Gate event will consume more than the same person would at the dinner table with a friend or spouse.

6.  KEEP A FOOD JOURNAL

This is an effective way to remind you of your total intake.  Make it simple.  You can record your portions as S, L, XL, XXL…then go back later and match it with calories if you want.  Something very helpful here is to record the motivation behind the eating:  Hungry, Sad, Happy, Depressed, etc.

7.  DON’T TRUST THE “HEALTH MENU”

Check a restaurant’s nutritional guide before you order.  Patrons tend to over-order thinking that they can afford the extra food due to it being “healthier.”  Researchers say the calorie count in this situation is underestimated by at least 35%.

(From:  Men’s Health, Total Health and Fitness Guide, 2010)

 

 Get Fit…Stay Fit,

 

Keith

10 Tips for More Restful Sleep

1. Exercise regularly. Nothing promotes sleepiness like bodily damage, and exercise is an efficient way of breaking down your system in such a way that it can easily repair itself and grow stronger. Regular exercise puts your body into a habit of wanting to recover at night. If you exercise enough, your body will protest and fall asleep on the spot.

2. Eat better. Overall diet also plays an important role in your sleep patterns. Many “bad” foods, as well as gorging yourself, will make you tired, but don’t be swayed by this illusion. Swooning energy levels due to bad food may help you fall asleep, but a lot, like alcohol, it will affect your sleep cycle and you won’t sleep as well or as long as you should. A diet consisting of mainly whole foods will keep your energy levels constant and help your body swing towards natural cycles and sleep patterns.

 3. Stay hydrated. The downside of drinking too much water may be waking up in the night to go to the bathroom, but this is offset by the upside, which is heat regulation as your body goes through various sleep stages. A dehydrated body can’t sleep or recover well, and dehydration is one of the major factors involved in the hung-over state you may find yourself in after a bout of drinking.

4. Sleep in a cool, dark place. Each person’s tolerance levels vary, but most everyone sleeps better in an environment that’s both cool and dark. Turn your bedroom into a peaceful place that’s designed for sleep.

5. Wind down in the evening. A nighttime ritual can greatly increase your chances for restful sleep. A light stretching session along with some calming reading and herb tea is a common recipe for sleepy time.

6. Learn to not use an alarm. While this isn’t always possible, if you get your lifestyle in order, your sleep pattern shouldn’t require an alarm. Even if you wake up at a crazy hour to go to work, your body will get used to it if you get into a schedule. The only time you should need to use an alarm is for special occasions.

 7. Don’t drink or smoke at night. I realize that this is when most people will drink and smoke if that’s what you do. Since it may be difficult to change, perhaps consider changing your patterns. Habitual smokers tend to sleep only three to four hours at a time, which is also the case when you’re intoxicated. To offset this, begin to cut back as the evening progresses and hydrate. Just taking enough time to begin the restorative processes prior to bed can greatly lessen the effects of drinking and smoking and help you sleep better.

8. Don’t go to bed at a certain time. Go to bed when you’re tired. Forcing yourself to stay awake creates the wrong brain signals, as can going to bed too early. There are times we all force ourselves to stay awake or sleep early, but try not to make this your default mode. By listening and responding to your body’s signals you’re creating habits that you should live by. You’ll probably end up going to bed around the same time anyway – you’ll just have less stress.

9. Use sleep medications only as a last resort.>Most sleeping medications are habit forming and have side effects. Of course, most doctors will tell you this, but you must also consider that the companies that make these drugs offer incentives for those who prescribe them. Be wary of the information you get. There are times when sleep medication can be handy, but it should always only be an option. It should never be a lifestyle.

10. Supplement your diet. Besides herb teas, such as valerian root, you can use supplements to further ensure that your body has the nutrients it needs to get a full night’s rest. Ensuring that your mineral balance is correct will further enable you to sleep through the night. You can make a good sleep aid with some calcium, magnesium, potassium, and vitamin C.

Get Fit, Stay Fit,

 

Keith 

                                                              

 Article from: Univ. of Fraser Valley

MY FITNESS PAL

Recently I came across an App for the Smart phones and the iPad that can really help. 

The App is called: My Fitness Pal.  Go to the App Store or the Android Market on your device and look for the icon.  The App lets you set your starting weight and target weight, and the App sets goals and calorie allowances for you.  There is a progress chart and even a social networking feature so you can add friends and workout partners.  The App also has a very extensive list of foods by product, restaurant or raw categories. 

If you don’t have a Smart phone, no worries…you can participate online. 

Well worth the price which is FREE!!!!! 

I challenge you to TRY it and give me some feedback on how it has worked for you.  Below is a picture of what it looks like at your App Store.

Get fit.  Stay Fit.

Keith

So...You've made a Decision to start a Program?

Well, well, well...so you have finally made the decision to make a change and get started with your fitness program. Believe it or not, this is one of the MOST important steps. During this process, you may pick up some habits. There a=is all kind of research that talks about forming habits. Most say that if you perform an action for 3 weeks or 21 days, that it ingrains itself. Before you start, and go at it full tilt, assess your phyusical condition as it is now. It is always advisable to check with your doctor before you start a new regimin. Common sense tells us that you want to start slow. I remember a few years ago, while on a sports related trip, some friends of mine were reliving their old high school days and giving each other a hard time. They seemed to have a difference of opinion when it came to who was the faster athlete when they were in high school together. Needles to say, as one thing led to another, the race was on. So out into the parking lot we went. On your mark...get set...go! The race was hilarious, there was one winner, but two losers. How you say? Because they weren't in the same shape they were 30 years ago...and BenGay ointment had to come to the rescue. They were lucky it wasn't a pulled muscle, a sprained ankle, or a knee blown out in the "short winded" scamper. But if you do it the right way, let's take a look at some of the habits you may develop: • You may become extremely active • You may be stepping out on long walks every day and night • You will start watching what you eat • You may get stronger with your workouts • You may have more energy throughout the day • You may lose weight • You may lose unwanted inches • You probably will cut out the extra late-night-snacking • You probably will sleep better and more soundly at night It is always to your benefit to replace an unwanted habit with a desired habit. There has to be some sort of trade-off. I don't mean the kind that people use to validate their not-so-good decisions, like: "I'll have the large chocolate candy bar and the large bag of chips...and oh yeah...I'll have a DIET drink, please." This trade-off doesn't get you anywhere except deeper into caloric debt. Trust me, making better choices with the foods and serving sizes you eat along with increasing your physical activity will help you make a positive change. You've made the decision to change...now stick to it! Get Fit. Stay Fit. Keith

I Have Got Lose a Few Pounds!

"I have GOT to lose a few pounds!" How many people, and how many times have you heard that?  Better yet, how many times have you made the same proclamation?

Well, there's good news.  You absolutely can lose a few pounds... and quickly.  But there's no magic pill, or even a secret magic formula. It's the same as it always has been: eat better, exercise, drink water, etc., etc., etc.

So let's be real for a moment and admit that it sounds simple, yet is actually harder than we imagined because (1) we don't put forth the effort and (2) our body continues to crave the bad stuff.

For example:  Too many sweets feed a fungus called candida. It forms yeast in an over abundance. And what does your body need to feed the yeast and grow the candida?  More sugar... Thus the "Sweet Tooth" and more calories.

So here's a suggestion to losing a few pounds quickly and in a healthy way:
(1)  Greatly reduce the carbohydrate and sugar intake.  Try no soft drinks and reduce sugar from your diet this week.
(2) Greatly reduce salt intake. Sodium intake causes bloating and water weight gain.
(3) Walk, bike, or treadmill at least twice this week.
(4)  Drink more water
Start with 2-4 servings a day and gradually increase to 6-8.

Try these simple steps with a renewed commitment and see if you don't lose a few pounds.

Get Fit. Stay Fit.

Keith

For more info on Candida and how to recognize and treat it, visit:
http://www.mindbodygreen.com/0-8376/10-signs-you-have-candida-overgrowth-what-to-do-about-it.html


~Keith

Why Should I Lift Weights?

Aerobic exercise is important for good health, but it’s only half of the equation. For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky”, then you’re missing out on one of the best fat-burning methods around.  Here’s 10 good things that lifting weights can do for you:   

 1. Burn more fat. When you do a weight-training program, your metabolism will stay elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread”. You won’t bulk up – women don’t have enough muscle-building hormones to gain a lot of mass like men. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Make you stronger and more confident.  Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities whether it’s bicycling with the family, swimming, golfing, or skiing …whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis.

9. Get heart healthy. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure.

10. Defend against diabetes. In addition to keeping your heart strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Taken from:©University of the Fraser Valley, 2011

 Get Fit.  Stay Fit.

 Keith