How to eat for better sleep

By Markham Heid for Prevention.com

Is there anything more elusive than a good night’s sleep? Ask most people, and the answer is a big, sleepy no. But here’s the good news: The foods you eat and—and more importantly when you eat them—can help “reset” your body’s sleep clock, according to a new study from the United Kingdom.

A single night of poor sleep is enough to throw off your body’s circadian rhythms, which determine when you feel sleepy and when you feel alert and awake, says study author Felino Cagampang, PhD, a senior lecturer at the University of Southampton. While exposure to sunlight plays a large role in regulating your sleep cycle, Cagampang’s research team found that your diet can actually override your circadian clock, and can help you overcome jet lag, a wonky work schedule, or a few nights of inconsistent sleep.

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How? It’s complicated, but it has to do with something called the “food entrainable clock,” which is regulated by your brain’s hypothalamic region, Cagampang says. Put simply, eating trumps sleeping when it comes to your brain’s survival hierarchies, and so your body’s food clock is able to dictate terms to your body’s sleep clock, says Cagampang.

He offers the following advice for those of us hoping to corral wayward sleep patterns:

• Stop eating 12 hours before breakfast. As the word “breakfast” implies, your body recognizes morning as the time when you “break” your longest “fast” of the day, Cagampang says. So for optimal sleep, you should be eating during daylight hours and fasting when it’s dark.
• Your morning meal should be the biggest. Morning is the optimal time to power-up on carbs, proteins, and other nutritional energy sources, Cagampang says. You need that energy while you’re awake, not at night when you’re preparing to sleep. Try to cut back on carbs and protein in the late afternoon and evening as you prepare to sleep, or else you’ll signal to your body that you plan to be awake for a while, he says.
• Avoid saturated fats—especially at night. Studies have shown that foods containing saturated fat, such as red meat, pork, lamb, and most dairy products, disrupt circadian rhythms, and so eating them near bedtime may prevent you from falling asleep, Cagampang says. (See how even a little saturated fat can damage your heart.)

Honey Health: How The Sweet Stuff Keeps You Well

By HuffingtonPost.com

We know that, despite its high sugar content, honey has many healthful properties.

And now, according to the latest research, the sweet stuff has been found to treat mild nighttime coughs caused by upper respiratory infections among children between ages one and five. In a new study published in Pediatrics, researchers discovered that honey worked better than a placebo made from date syrup to maintain sleep and suppress coughs.

The researchers, led by Dr. Herman Avner Cohen of Tel Aviv University, found that among 300 children whose parents reported trouble sleeping do to infection-related nighttime coughs, those given honey improved their sleep and reduced their coughing by twice as much as those who took the placebo, according to reports submitted by their parents.

Keep reading…

Do you have a dirty little dietary secret? And is it called Diet Coke?

By Well+Good NYC

For lots of healthy types, the frequently stated fact that Diet Coke might be “empty calories” actually goes down just fine compared to office cupcakes, which they’re not regularly scarfing.

And reaching for a diet soda fits nicely into the “allowable-exceptions” category of a healthy New York lifestyle. You know, along with a glass of Sancerre, the occasional dinner at Eataly, and watching the Real Housewives.

But should you allow Diet Coke a free pass? (Ditto: Housewives.)

Studies abound that caution against drinking diet soda

While sipping diet soda seems harmless, especially in the context of a generally healthy life, a surprising number of substantial studies show the opposite, that drinking Diet Coke and Aspartame can greatly interfere with your health.

As Dr. Helen Hazuda, professor of medicine at University of Texas Health Science Center at San Antonio, found last year, “[Diet soda] may be free of calories, but not of consequences.” And she wasn’t talking about the caffeine.

Interpreting the data of two studies, Dr. Hazuda pointed out that it caused a blood sugar spike in mice, and suggested that diet sodas may inhibit the signal that tells you when you’re full.

Here are 6 more reasons to give up diet soda:  

1. It messes with your skin. Diet Coke lowers your pH levels, which can cause acne, and zap you of radiance. We need a high level of alkalinity for our bodies to be healthy and expressed in our glowing complexion, explainsDr. Jeanette Graf, author of Stop Aging, Start Living: The Revolutionary 2-Week pH Diet. As Dr. Graf told us recently, “If there’s one thing you should never consume, it’s soda. Soda is an extreme acid-forming substance which will lower your pH level dramatically.”

2. It alters your mood. The mood-food connection is ever-rising, and Aspartame in Diet Coke can really do a doozey on those with anxiety, depression, and bipolar disorder. Aspartame is also on an EPA list of potentially dangerous chemicals contributing to neurotoxicity, right under Arsenic. So that’s kind of saying it could alter your brain, too.

Keep reading for more…

Detrimental Effects of Foods High in Sodium by Vibrant Beauty Staff

By VIBRANT BEAUTY

Sodium is common in our daily dietary intake as sodium chloride or common salt. It is widely used everywhere to add flavor to any dish. It is also used as a food preservative. Sodium in the right amount is needed by the body. It is needed in the normal regulation of bodily fluids. It is an important electrolyte that is needed for the production of electrical signals to the brain and nervous system. But because people are quite accustomed to using salt as a seasoning for their food, many people consume more sodium than they are allowed. Although excess sodium will be excreted in the urine, there are times when a person takes in way too much sodium that the kidneys can no longer eliminate the sodium as fast as the intake. There are many detrimental effects of foods high in sodium on our health including kidney and heart diseases.

Processed foods are high in sodium.  Recommended daily allowance of sodium should not be more than 2400 mg per day but studies show that on the average, men and women these days can consume between 4000 mg to 5000 mg per day. This is due to the increasing consumption of junk foods, fast foods and processed foods. An ounce of potato chips (about 15 chips) contains approximately about 180 mg of sodium already. So imagine how much sodium a bag of chips contain. The sodium content of a burger can go as high as 1000 mg which is almost half of the daily intake already. That is why some companies have come up with low sodium varieties to at least lessen the sodium intake of individuals.

High sodium diets can directly affect hypertensive individuals. Sodium in excess can increase blood pressure therefore increasing the risk of heart problems and stroke. Sodium is also known to cause water retention. Too much water retained can cause the heart to work harder therefore putting much strain on the heart.

The kidneys are the body organs that are responsible for the excretion of excess water in the body. The increase in intake of sodium lessens the capability of kidneys to take away water. Too much fluid will also result to high blood pressure and will result in too much tension on the blood vessels to the kidneys. This will ultimately lead to kidneys disease. Toxic waste product will now start to build up because the kidneys do not function well anymore.

It is a known fact that everything in excess is harmful. So take everything in moderation especially foods high in sodium. It is better to watch your diet than face the unhealthy effects of not being able to balance your diet.

When you eat food high in sodium, the sodium levels in your blood also are raised. This is problematic because it stresses the body and hinders the kidneys ability to work.

Over time, this extra strain can damage the kidneys – known as kidney disease. This reduces their ability to filter out unwanted and toxic waste products, which then start to build up in the body.

Whey protein for women: It’s not just for bodybuilders anymore

By Well+GoodNYC

It used to be that whey protein (isolated proteins from cow’s milk) was a staple of bodybuilders who liked how the supplement’s super fast absorption helped them quickly bulk up.

These days, though, you’re just as likely to see women blending the powder into their breakfast shakes or adding it to their post-barre-class smoothie.

But is the muscle-builder of meatheads good for women who just want some protein on the fly? We talked to three New York City wellness experts to get their take:

Frank Lipman, MD, founder and director of Eleven-Eleven Wellness Center

Whey protein is a perfect protein: It contains all the essential amino acids for a daily diet. It also boosts the immune system by increasing your body’s production of glutathione, a powerful antioxidant essential for helping detoxification. For women, a whey protein shake for breakfast with greens and an avocado or some other fat is a perfect way to start the day. But make sure you get whey protein from grass-fed cows, not corn-fed cows, which can cause allergies.

Keep reading…

Paleoista: A more feminine, ‘no cave’ paleo diet

By Elizabeth Nolan Brown for Blisstree.com

Nell Stephenson’s first book, The Paleo Diet Cookbook, was a straight-forward paleo diet guide, co-authored with paleo pioneer Loren Cordain. Her new book, out May 1, is… a little different.

The book, Paleoista: Gain Energy, Get Lean and Feel Fabulous with the Diet You Were Born to Eat, developed (and took its name) from her nutritional consulting company and accompanying blog, where the focus is on interpreting the paleo diet and lifestyle in a less primal, more “feminine, fashionable” way.

That description—combined with Paleoista’s fashion-y illustrations and Sex and the City meets Skinnygirl vibe—might make Stephenson sound like a priss, but the author and paleo advocate is also a personal trainer and 5-time Ironman athlete. I talked with her about the paleo diet philosophy, the need for a female-friendly paleo book, and what’s so bad about whole grains and beans.

How would you quickly describe the paleo diet to someone who’s never heard of it? It’s based on how humans are supposed to be eating, based on how paleo people ate. Basically, you’re eating things that are fresh food and you’re not eating anything that’s not—no dairy, no grains, nothing that requires andy kind of refinement. Its core is fresh vegetables and fruit, lean meats and poultry, wild fish and unprocessed fats.

Keep reading the rest here… 

New Study Says A.M. Exercise More Effective

By No More Dirty Looks

I kid you not, I was just about to sign up for another month of early morning virtual yoga classes (back to that in a moment) when I noticed a New York Times article about a new excercise study in another window called The Benefits of Exercising Before Breakfast.

As a rule, we love these kinds of studies, but I’m finding this one particularly compelling. According to the article here’s how it went:

“Researchers in Belgium recruited 28 healthy, active young men and began stuffing them with a truly lousy diet, composed of 50 percent fat and 30 percent more calories, overall, than the men had been consuming. Some of the men agreed not to exercise during the experiment. The rest were assigned to one of two exercise groups. The groups’ regimens were identical and exhausting. The men worked out four times a week in the mornings, running and cycling at a strenuous intensity. Two of the sessions lasted 90 minutes, the others, an hour. All of the workouts were supervised, so the energy expenditure of the two groups was identical.”

But then things got interesting: Of the two active groups, one group did their exercise before eating in the morning and the other after some high-carb-and-fat breakfast bonanza. Their overall calorie intake and expenditure for the day was the same for both groups though.

Keep reading the rest here…

 

Vitamin C

What is Vitamin C ?

Vitamin C is an essential nutrient for humans. Vitamin C is a powerful antioxidant, since it protects the body against oxidative stress caused by unstable oxygen molecules. Vitamin C helps heal wounds and prevents excessive bleeding. In human body, vitamin C participates in synthesis of collagen, carnitine, and neurotransmitters.

Natural Sources of Vitamin C

Some of the richest natural sources of vitamin C are kakadu plum, camu camu fruit, rosehip and acerola cherry contain the highest concentration of vitamin C. Sea buckthorn, baobab, guava, blackcurrant, parsley, kiwi fruit, broccoli, and goji berry are all important sources of vitamin C. Vitamin C is very unstable and when heated it becomes useless. Eating fresh fruit and vegetables is the only reliable source to obtain a bio-available vitamin C.

Beauty Benefits of Vitamin C

In beauty industry, vitamin C is used in several forms depending on the cosmetic application. In water-rich beauty products, ascorbic acid is more common. Ascorbic acid is a naturally occurring form of vitamin C, although it is usually synthecized. In a rinse-off cosmetic preparation vitamin C only works as a topical skin brightener and exfoliant, similar to alpha-hydroxy acids. Vitamin C as ascorbic acid is easily oxidized and its stability is improved by the use of vitamin E in the same product.

Oil or Water Soluble Vitamin C?

Oil-soluble vitamin C (ascorbyl palmitate) is more stable and easier absorbed by the skin. If you want to reap full benefits of vitamin C, you should look for oil-soluble form of this vitamin, because ascorbic acid will not penetrate the skin as it is not oil-soluble. Both forms of vitamin C are not toxic when applied topically, however, day creams and sun protection creams with ascorbic acid may cause sun sensitivity because ascorbic acid sheds upper layer of skin cells and makes skin more sensitive and vulnerable.

Vitamin C and Scars

Vitamin C normalizes collagen production thus helping improve scar tissue. Vitamin C is also mildly acidic helping shed dead skin cells thus promoting smooth complexion. Topical application and supplementation are best combined to effectively combat scars and post-acne marks.

Vitamin C and Under Eye Circles

Vitamin C helps strengthen skin capillaries and prevents blood from leaking into the skin tissue causing micro-bruises that looks like dark circles. Vitamin C eye creams (with ascorbyl palmitate) are best applied at night. Avoid eye creams with ascorbic acid as it may irritate your eyes.

Vitamin C and Wrinkles

Vitamin C encourages collagen formation and preserves existing collagen from age-related depletion. Topical application (both oil- and water-soluble forms) and supplementation are best combined for an effective age-resisting strategy.

Vitamin C and Allergic Dermatitis

Vitamin C is a natural antihistamine (a pharmaceutical drug used to treat symptoms of allergy, such as runny nose and watery eyes.) Vitamin C both prevents histamine release and increases the detoxification of histamine, helping relieve allergy symptoms.

Vitamin C and Acne

As an antioxidant, vitamin C interacts with the immune system. It was found that vitamin C modulates the activities of phagocytes, the production of cytokines and lymphocytes, this way helping decrease inflammation in human skin and other tissues. Topically, vitamin C makes the skin more acidic thus helping restore healthy bacterial balance.

Vitamin C and Sun Protection

Even though vitamin C is an antioxidant and technically protecting against free radicals forming in the skin during sun exposure, it is also an acid and may actually cause more free radical damage by increased oxidation of skin cell components. Therefore, vitamin C is best used in night creams and serums. However,  sunburn can be relieved with a supplemented vitamin C.

 

Water – The Natural Remedy

It is true we humans have 75% water in our bodies. Still most people don’t drink enough water. Water benefits us in many ways.Water cleanses your body and takes your toxins out. There are many powerful reasons to drink lots of water every day, and forming the habit isn’t hard, with a little focus. The thing about it is, we don’t often focus on this habit. We end up drinking coffee, and lots of soda, and alcohol, not to mention fruit juices and teas and milk and a bunch of other possibilities. Or just as often, we don’t drink enough fluids, and we become dehydrated — and that isn’t good for our health.

I always carry a glass water bottle in my bag

So, the 9 powerful reasons are:

1. Weight loss
   Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.
2. Heart healthy
   Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
3. Energy
   Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
4. Headache cure
   Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.
5. Healthy skin
   Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
6. Digestive problems
   Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
7. Cleansing
   Water is used by the body to help flush out toxins and waste products from the body.
8. Cancer risk
   Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
9. Better exercise
   Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.

Green Vegetables

Why should you eat green vegetables?

They are known as super foods because of their nutrients. Most of us do not have these green vegetables in our diet. Leafy green vegetables are excellent source of Vitamin A, B, C, E and K. Adding to these they are rich with Folate and Fiber as well. We can also have good amount of calcium, magnesium, iron and potassium from them. Last but not the least it should be noted that green vegetables are great source of antioxidants and phytonutrients. They are great for our immune system. Green vegetables contain so many healthy compounds that they are great for overall health of us. We must add green vegetables into our regular diet for a healthy lifestyle.

My favorite is Spinach, which you’ll catch me eating more then any other green vegetable.