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