Late Night Snack Attack!!!

Here are the key triggers for those late night munchies

The Journal, Obesity, featured an Article in April 2013, that stated the body's internal clock, the circadian system, increases hunger and cravings for sweet, starchy and salty foods in the evenings.

Sugar tolerance is impaired in the evening and that can lead to more energy storage rather than burning.

Artificial light has us staying up later and sleeping less.

Combine the two together and you have a huge recipe for potential weight gain.

"If weight loss is a goal, it's probably better to eat your larger, higher-calorie meals earlier in the day," said Shea. "Knowing how your body operates will help you make better choices. Going to bed earlier, getting enough sleep and choosing lower-calorie foods rather than higher-calorie foods in the evening can all help with weight loss."

Check out the whole article, "What triggers those late night snack cravings".

Thank you Alberta Milk for this great Web site!!!

Late Night Munchies

Could this be making you tired??

1. Dehydration - Even moderately dehydrated can cause you to be sluggish.  Try drinking a glass of water the next time your brain feel foggy!
2. Cell Phones -  Power down your electronics way before bed.  It turns out the blue light decreases the body's production of the hormone melatonin.  If you must be on that computer try red filter light glasses to trick your brain and keep the Melatonin flowing.  (available on line for under $20).
3. Medications - Many antidepressants and some Beta-blockers used to prevent Migraines or treat high blood pressure can sap your energy.  Check with your Doctor for alternatives.
4. Over Training - Working out helps keep the stress hormone Cortisol in check.  How ever steady state cardio (like a 30 minute run regularly) can pouch your levels up.  That is why interval cardio training with strength training (aka my Bootcamp) keeps cortisol in check.
5. Low Iron - This mineral moves oxygen around in the blood so if you are not getting 18 milligrams a day you start to feel sluggish.  Ask your Doctor to check your iron levels.

Check out this Women's Health article for more details

5 things that make you tired

22 HABITS OF HAPPY PEOPLE

Dr Mercola posted this through Hungry for Change

Here is a quick recap.  See link below for the full read

1. Let go of grudges
2. Treat everyone with kindness
3. Regard your problems as challenges
4. Express gratitude for what you have
5. Dream big
6. Don't sweat the small stuff
7. Speak well of others
8. Avoid making excuses
9. Live in the present
10. Wake up at the same time every morning
11. Don't compare your self to others
12. Surround yourself with positive people
13. Realize that you do not need other's approval
14. Take time to listen
15. Nurture social relationships
16. Meditate - pray
17. Eat well
18. Exercise
19. Live Minimally
20. Be honest
21. Establish personal control
22. Accept what you cannot change

hungry for change 22 happy people habits

Boost Your Metabolism

Let's review!
I have posted in the past on many ways to Boost your Metabolism.
Women's Health just posted a great article that is a good recap.

Here are your top fifteen highlights to Burn Baby Burn!!!

1. Eat a good Breakfast
2. Sip Java
3. Guzzle Cold Water
4. Pick Protein for Lunch
5. Brew Green Tea 
6. Undo damage with Dairy (yogurt)
7. Go Organic for your fruits and veggies
8. Seek Heat (spicy)
9. Grab some Metal (iron)
10. Mix your cardio up with intervals
11. Go Slow when lifting weights (no Momentum)
12. Pop some pills (Omega 3 and Vitamin D)
13. EAt Nemo's pals - tuna, salmon etc
14. Skip the second mojito or class of wine
15. Hit the sack early (8 hrs of zzzz'z)

Check out this link for the full story

http://www.womenshealthmag.com/weight-loss/boost-your-metabolism?cm_mmc=Newsletter-_-1273158-_-04232013-_-HowtoIncreaseMetabolism-ReadMore

BUST YOUR EXCUSES!!!

You Have no time :

Do you have time to watch your favourite TV shows....look over your schedule....time is there

You have no energy :

As soon as you start working out that excuse will disappear!!

You have no motivation :

Top reasons to exercise...which one motivates you!!!

To be Happier
To fight disease
To look better (amazing)
To slow aging
To sleep better
To burn calories at rest
To ease back pain
To increase memory
To lessen stress
To be confident
To feel good
To be able to function in daily life
To undo the day at the office
To have fewer sick days
Etc. Etc. Etc.

Pick your motivation and get moving...no more excuses!!!!

EAT CLEAN - HYDRATION

Water works hard in our bodies:

facilitates digestion
regulates body temperature (sweat)
baths our cells to keep them functioning

You are dehydrated when you experience


Head Aches
Mood Swings
Lethargy
Confusion
Dry Lips
Constipation

How much water should you drink?

Your body weight divided in half - that is how many ounces of water you should drink in a day
for Example - 140 pounds = 70 ounces or 9 cups/day

TIP - if you are having a craving drink a glass of water before you stuff your face!!


keep your water clean - avoid the "dirty" drinks like juices, pop, sports drinks and alcohol

Flavour up your clean water with:

Lemon, lime, oranges, cucumbers
A splash of fruit juice, Caffeine free herbal tea bags, peppermint leaves
on occasion try some mineral water

EAT CLEAN - Speed Metabolism Foods

Top 10 foods to rev up your metabolism

1. Water  - helps to hydrate and move nutrients through your body
2. Lean Protein - less likely to be stored as fat, satisfying and keeps your body burning at a higher speed - try eggs, poultry, fish, bison
3. Fiber - complex carbs like oatmeal, bran, flaxseed, chia seed - makes you feel full and stabilizes blood sugar
4. Black Coffee & Green Tea - one cup in the morning Revs the bod
5. Spices - Capsaicin found in Jalapeño and Cayenne Pepper - their thermogenic properties do the revving!
6. Healthy Fats - Mono fats  (Olive Oil) reduce cholesterol and help control diabetes and Polyunsaturated (Omega 3 - fish & nuts) reduce triglycerides and inflammation
7. Tomatoes - contain natural acids that flush your system and boost your metabolism
8. Low-Fat plain yogurt - probiotics help in digestion and yogurt helps control fat storage
9. Garlic and Onions - they act as diuretics and aid in breaking down fat
10. Greens - so many benefits - just eat lots!!!!