Even though intuitively we know this can't possibly be a wise move, surprisingly many people do eat within an hour of going to sleep (and sometimes a heavy meal--think the European lifestyle of late-evening family meals). "So what's the big deal?" you may ask. The list of adverse health consequences range from acid reflux (AKA heartburn) to high blood pressure to type-2 diabetes to obesity and so on. Of late is a new study presented at the European Society of Cardiology Congress 2011 which found a correlation between sleeping soon (specifically within an hour) after dinner and an increased risk of stroke. Stroke is the third leading cause of death behind heart disease and cancer. One theory for the causation may be related to acid reflux disease which causes sleep apnea which in turn is a risk factor for stroke. Yet another theory is that soon after eating blood sugar levels rise along with cholesterol levels which affects blood viscosity and flow, increasing stroke risk.
Whatever the cause, it would be better to have a light snack (e.g., 1/2 cup of cottage cheese, slice of cheese, half of a sandwich, a handful of whole-grain crackers, or a protein shake) rather than a big meal. In this way, indigestion risk will be minimized and glucose levels will not fluctuate dramatically. Remember the old saying, "Eat breakfast like a King, lunch like a Prince, and dinner like a Pauper."
Medical research has indicated there are three lifestyle-related factors which have the biggest impact on blood pressure:
- Nutrition
- Exercise
- Sleep
You can check my blog under the "Nutrition" link for healthy eating habits although key points to lower blood pressure include:- eat more fruits and vegetables
- eat low-fat or nonfat dairy foods
- consume less salt (avoid soy sauce, eat less cottage cheese and bagels)
- consume more potassium (eat more yogurt, orange juice and broccoli)
Regarding exercise, research published in American Journal of Cardiology has shown that swimming in particular is a great way to lower blood pressure. Also, a recent research study published in Hypertension: Journal of the American Heart Association has found a correlation between inadequate sleep and high blood pressure. Specifically, not getting enough sleep may raise your blood pressure. The study found that sleep quality is the key aspect affecting blood pressure. Sleep quality means uninterrupted, longer-duration sleep. If you have high blood pressure it may be because your body feels deprived of adequate sleep to be optimally healthy. Strive to get at least six hours of sleep by getting to bed at about the same time each night and waking up at about the same time in the morning. Your body has its own unique biorhythms and ensuring you hit the pillow at the same time each night is what the body "likes". Sweet dreams!
More and more research lends credence that High Intensity Interval Training (HIIT) is a great way to lose body weight or bodyfat. No longer is the standard protocol of performing low-intensity (e.g., 50 to 65% HRR) cardio exercise recommended as the only way nor the best way to burn bodyfat or lose body weight. Low-intensity cardio is good and can be effective, provided you exercise for relatively long-duration periods (e.g., 45 minutes per session). Nowadays, who has the time for that! Enter HIIT training. HIIT should not be confused with interval training. The distinction is that HIIT involves extremely-high intensity levels (e.g., 85 to 100% HRR) for very short periods (e.g., 10 to 30 seconds) coupled with low-moderate intensity levels (e.g., 50-65% HRR) whereas interval training usually involves moderately-high intense levels (e.g., 65 to 85% HRR) for relatively longer durations (e.g., 30 seconds to 3 minutes) coupled with low-moderate intensity levels (e.g., 50-65% HRR). Here are the benefits to performing HIIT:- Burns more body fat due to a greater increase in cellular mitrochondrial formation compared to traditional, longer-duration cardio
- Causes a greater "afterburner" effect in which metabolic rate is elevated for a longer duration (e.g., up to 24 hrs)
- Shorter cardio sessions (e.g., 20 mins) that are less boring
- Improves athletic performance in sports requiring varying intensity levels
- Less adaptation than low-intensity cardio training which means your body does not readily adjust to the intensity levels--this helps to burn more bodyfat
- Causes blood sugar control
- Less likely to cause muscle loss due to more activation of muscle fibers and the relatively short duration of HIIT compared to longer duration cardio
Here are the cons to performing HIIT:- Not for beginners as the technique is very challenging
- Not for lazy people as the level of motivation required must be high since better fat-burning results occur when getting out of your comfort zone
- Not for people with cardiovascular problems
- Can easily cause overtraining (HIIT should only be performed 1-3 days/wk)
- Increases the risk of injury
- Does not necessarily burn more calories than longer, moderate-intensity cardio
- Can dramatically increase stress levels on the heart and muscles
- Not recommended for people with orthopedic problems due to a greater impact on the joints
HIIT training should be performed infrequently due to its high-intensity characteristic. Infrequently means no more than two to three times per week. Performing HIIT any more than three times per week increases the risk of overtraining of which symptoms may include muscle catabolism (read: muscle burning). Generally, HIIT training is a relatively advanced technique due to its high-intensity range and increased risk of injury. When you do HIIT, be sure to do it sparingly. You can perform HIIT while running, cycling, swimming, or stair climbing. No matter which cardio training you choose to do, the bottom line is that you should burn several hundred calories per session. The best part is that even after you're done exercising, the "afterburner" effect will occur. That is, your metabolic rate will be stimulated to continue to burn much more calories than a sedentary person while resting. How great is that?!! So don't neglect your cardio!
It is possible but your progress will undoubtedly be slow and the benefits will be minimal. This is because in order for your body to get stronger or get more muscular, it has to be stimulated to a point when adaptation can occur. Adaptation is the wonderful process when your body gets stronger or more muscular due to a stimulus put upon it. But the stimulus must be outside of your comfort zone or else there is no reason for your body to get stronger. It turns out the old adage of "no pain, no gain" is true to an extent. Some pain must occur in order for your body to adapt to a new stimulus. The good news: less pain will be experienced upon subsequent workout sessions involving the same exercise (indicating adaptation has occurred). You should bear in mind that there is "good" pain and there is "bad" pain. The distinction is simple: "good" pain is a dull, aching muscular pain which dissipates within seconds after a hard exercise set; "bad" pain is a sharp, intense pain located located at or near a joint which may persist or get worse days after exercising.
If you are experiencing chronic pain outside of your workouts you should see a physical therapist, orthopedic doctor, or other health professional. But exercise should be recommended within a short period of time. Exercise may actually reduce the severity of pain. Counter-intuitive, no doubt. But studies have indicated that one should not avoid exercise because the consequences of being sedentary (i.e., deconditioning, muscle atrophy, etc.) are actually worse than that of exercising. In fact, regular exercise may help to reduce chronic pain. This is primarily due to the release of the body's own pain-reducing chemicals called endorphins. Endorphins may also alleviate anxiety and depression. Additional reasons why exercise can reduce pain are due to the following:
- Increased muscular and bone strength
- Increased flexibility and range of motion
- Improved sleep quality
- Increased energy levels
- Reduced body weight
- Enhanced mood and overall sense of well-being
Bottom line: Exercise is good medicine!
Skipping meals (i.e., not eating every three hours) is the worst thing you can do to your body if you're trying to lose body weight or just to get into better shape. This is because you are essentially starving your body (esp. your muscles) of the necessary sugars, vitamins and minerals it needs to fuel an active lifestyle. The body needs to be fed regularly in order to be in an anabolic (e.g., muscle growth) state. Failure to eat small frequent meals encourages the body to go into a catabolic (e.g., muscle breakdown) state when the body begins to store any macronutrients (e.g., carbs, protein) as fat. Here are the consequences of not eating often: Effects: Headaches, weakness, dizziness
- Increased risk of type-2 diabetes
Effects: Slow metabolism, glucose spikes, slow insulin release
Effects: Carbohydrates and protein are converted to fat for storage
Effects: Skipping meals (e.g., breakfast) causes one to gorge mindlessly later (e.g., dinner time or late night feedings) Effects: Headaches, weakness, dizziness
MYTH: Most people's blood cholesterol levels rise significantly when they eat a lot of cholesterol.
FACT: Generally, it's saturated fat (i.e., animal products) and trans fat (i.e., many processed foods) that mostly affects blood cholesterol levels, particularly LDL ("bad") cholesterol levels. Surprisingly, the cholesterol you eat, known as dietary cholesterol, has very little impact on the cholesterol flowing within your bloodstream. In fact, your blood cholesterol is more likely to be affected by your genetic makeup and whether or not you smoke than any other factor.
Cholesterol is essential for life as it is a part of cellular membranes, nerve fibers, hormones and other vital substances. Thus, cholesterol is not an inherently bad substance. In fact, your body needs cholesterol to remain healthy. This is why your liver produces all the cholesterol your body needs in order to survive. (The liver is certainly a miraculous organ as its functionality seems limitless--it even can regenerate in the event it becomes partially destroyed). Excess cholesterol is excreted by the liver, but some is deposited in your arterial walls where plaque formation can occur contributing to atherosclerosis and possibly heart attack or stroke.
Soluble fiber intake forms a gel-like substance within your intestines which helps to slow down the absorption of glucose (sugar) and to lessen dietary cholesterol absorption. The best sources of soluble fiber include oats, barley, legumes (e.g., beans, peas, lentils), seeds, and some fruit (e.g., apples, blueberries, and other citrus fruits) and vegetables (e.g., okra, broccoli).
Here are some other myths:
MYTH: Some foods contain "good" cholesterol.
FACT: All of the cholesterol you eat is the same and is chemically identical to that which the liver produces. HDL, the "good" cholesterol, is made in the liver and is not found in foods.
MYTH: Beef contains more cholesterol than chicken.
FACT: All meats (e.g., beef, pork and poultry) average about 25 mg of cholesterol per ounce.
BOTTOM LINE: Most people don't need to worry about how much cholesterol they're eating since it will have an insignificant effect on blood cholesterol. It is much more important to limit saturated and trans fat intake and replace these foods with healthy unsaturated fats and fiber which are beneficial for blood cholesterol.
It seems like everyday a new study is published purporting another benefit of drinking coffee. To wit: coffee may reduce the risk of aggressive prostate cancer. A recent study of over 48,000 males has found that those who regularly consumed the most coffee (six or more cups daily) had a 60% lower risk of developing advanced prostate cancer compared to non-drinkers. Six cups of coffee does seem excessive, although even one to three cups daily was linked to a 30% lower risk. Whether or not the coffee is caffeinated was found to be irrelevant. Thus, it appears that the antioxidants within coffee may have a positive impact in lessening prostate cancer severity. This potential benefit of coffee is plausible since there is evidence among other studies which indicate that coffee improves blood sugar control (i.e., possibly reducing the onset of type-2 diabetes), has anti-inflammatory effects, and affects sex hormone levels. All of these aspects play a role in the progression of prostate cancer.
Other purported beneficial effects from drinking coffee include weight loss, decreased depression, increased muscle growth, increased life expectancy, and decreased risk of gout, type-2 diabetes, Parkinson's disease, and Alzheimer's disease risk. In regard to the latter possibility, mice were used in a study in which a decrease in the protein linked to Alzheimer's disease was observed (note: both of the studies supporting the aforementioned benefits involved caffeinated coffee).
Norwegian scientists have published a study in the journal BMC Research Notes which seems to indicate a correlation with decreased physical pain and coffee ingestion.
I would say the benefits of drinking coffee far outweigh the risks--but remember, moderation (i.e., three or less cups daily) is the key! Drinking more than three cups of caffeinated coffee daily may increase blood pressure.
5 Must-Do Butt Exercises
We all want a nice booty, right?
Incorporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.
1. Kettlebell Swings
Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you'll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your "hike position" (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don't let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at "attention" with your hands about chest height.
Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!
2. Lunges
Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don't let your moving knee extend past your toes.
3. Step Ups
This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you'll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.
4. Hip Extensions
Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you'll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you're reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.
5. One-Legged Deadlifts
One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.
"Energy" drinks lend their jolt from the same ingredient as coffee: namely caffeine (note: the quotes are inserted here because the feeling of energy when imbibing these drinks is largely attributed to the abundant amounts of caffeine within, not just carbs). It certainly is a phenomenon why these ubiquitous beverages are so popular, especially among the youngsters. The answer may not be so complicated. College-age people seem to prefer these drinks because they're convenient, relatively inexpensive, and provide the "lift" needed in order to function while burning the midnight oil.
"Energy" drinks by their very nature are not necessarily bad for one's health when consumed in moderation just like coffee. Health problems may occur though when one gulps these beverages as if they were drinking soda. Monster Energy, for example, is available in a 16-ounce can which contains about two servings of caffeine (160mg) compared to a cup of coffee (80 to 100mg). Most who drink beverages like Monster Energy drink the whole volume within a can. Many who drink "energy" drinks claim they "need" the extra caffeine because coffee just doesn't provide the needed kick anymore. This is worrisome because like any drug, caffeine can become addictive in that the human body builds a tolerance to the effects and "thinks" it needs more in order to function properly.
The reality is the effects on the human body due to long-term consumption of "energy" drinks is not well known. The claims found on the labels such as
high-vitamin doses increase concentration are unproven. It is not well-understood and the data is mixed on how the other stimulants apart from caffeine affect the human body.
The real concern is that people who drink "energy" drinks regularly tend to do so without moderation. Unlike coffee, which does not have inherent calories unless you add milk or sugar, "energy" drinks contain a lot of sugar and therefore a lot of calories. Just like soda, the calories within these drinks can really add up when consuming a Monster drink every day. The result: inevitable bodyweight/bodyfat gain if no exercise is involved.
Some people should stay away from "energy" drinks. Those who are hypertensive or have heart disease should be wary of consuming products containing high amounts of caffeine. These "energy" drinks can induce an increase in blood pressure and pulse rate in healthy people who drink two "energy" drinks daily.
Bottom line: If you like "energy" drinks and can drink in moderation (e.g., no more than two cans daily), then enjoy. Otherwise, coffee and/or tea is better if you like the stimulant effects of caffeine in the morning or before a workout. Coffee is also a good source of water (99.5%). Current research has dispelled the myth that coffee has significant diuretic effects on the body. Rather, coffee has very little diuretic effect when consumed in ordinary amounts and hydrates just as well as plain water.
If you usually feel an urge to eat late at night then chances are you skip breakfast due to lack of hunger in the mornings. Your body "knows" how much and when it needs energy (read: calories) in order to exist. If you don't eat a substantial meal (e.g., eggs, oatmeal, blueberries, orange juice, etc.) after waking up from a restful slumber in the morning, then your body will crave more calories later in the day. Of course this topic directly relates to your metabolism and more specifically, your metabolic rate: the amount of calories your body needs daily to function properly (i.e., digestion, organ functions, respiration, etc.). Your metabolic rate is governed by the functioning of your thyroid gland as it releases hormones.
Habitually eating more food later in the day and especially late at night (there's actually a term for this known as "late night eating syndrome" which is essentially binge eating at night) will almost certainly derail your effort in losing bodyweight/bodyfat. Why? Because during the evenings the body temperature begins to decrease, metabolism begins to slow, and the body begins to prepare itself for sleep (think hibernation mode). You're not likely to be as active later in the day and therefore your body burns less calories as a result. But you're eating more heavier food (e.g., pizza, steak, potatoes, ice cream) than your body can digest before you go to sleep. Gee, I wonder what the consequences are if you continue this lifestyle habit for the long-term. Let's do the math: you eat more food but your body burns less calories later in the day. What do you think will occur? More caloric intake combined with less caloric expenditure equals a net energy surplus (translation: increased bodyweight/bodyfat gain).
So what's the solution to avoiding the undesirable scenerio above? You guessed it: EAT BREAKFAST!!! Better yet, eat a BIG breakfast! By eating more earlier in the day, you will feel less hungry later in the day. Your goal should be to eat more food before noon than you would eat after noon. Eat less as the day goes on and eat light before going to bed (e.g., cottage cheese, yogurt, blueberries, raisins, milk, protein shake, handful of nuts or seeds). Be sure to eat at least six to eight meals daily (every three to four hours). Drink cold water periodically throughout the day. Both, eating more often and drinking water will rev up your metabolism and fight food cravings. Green tea with or without caffeine will also speed up your metabolism. Incidently, avoid caffeine (e.g., coffee, tea, OTC prescription drugs like pain relievers or cold medicines) and reduce alcohol consumption within six hours of bedtime--the caffeine may be responsible for your insomnia if you're not able to get to sleep within twenty minutes after your head hits the pillow and the alcohol is usually responsible for less restful sleep. If this is a radical idea for you, then I strongly recommend you begin by making only slight changes in your eating cycle. Begin by eating some fruit (e.g., blueberries, grapefruit, raisins) and some orange juice with maybe an egg or two. Then gradually increase the amount eaten for breakfast each week. You'll need to wean yourself into eating BIG in the morning by making a
s-l-o-w transition.
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