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November 2007
Exercise vs. Insomnia, You Decide
The Atlanta Journal-Constitution
With the changing of the seasons, there is the dreaded changing of the time. Though we fall back one hour, this usually causes more sleeplessness than the “gaining an hour” ideology.
Without the time changing though, you still might be suffering from insomnia anyway. You’ve might have tried everything from taking caffeine out of your diet, to taking the television out of your room. Still, nothing works for you. You might have even tried sleeping pills, but that hardly seems like a long-term solution. However, maybe there is something you have thought about, but still haven’t tried? You know what I am talking about. It’s exercise.
Because of experience, I can tell you that the first thing you will benefit from exercise is a more sound sleep. From a scientific point of view, it has been proven that exercise greatly enhances sleep. One study at Stanford University Medical School found that with moderate intensity exercise, you can fall asleep 15 minutes fast and for 45 minutes longer.
Here are some of the reasons why:
- Increased levels of endorphins. These feel good endorphins can only be stimulated by regular exercises.
- Improved oxygen to the brain. With regular exercise, your body develops the ability to carry oxygen and nutrients better.
- Overall stress reliever. Many hormones, the nervous system, and other parts of your body are affected by stress, which can cause insomnia. By placing physical stress on the body, it releases and reverses many of the negative impacts of bad stress.
- Decreased body fat: It is true that if you have a high body fat percentage, you are more likely not to rest well. This is because the body fat is taxing on the heart and lungs. The less body fat you have, the easier it is to breathe.
If your excuse not to exercise is not enough time, consider this, by placing the time to do it you have more sound sleep. When you rest better, you take less time doing things that once took longer because you were not well rested. So, once again, you have one more reason to eat right and exercise.
Have you experienced more productive sleep because of exercise? Please share.
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Holiday Turkey Mythbust
The Atlanta Journal-Constitution
For years, turkey has been blamed for the notorious “after dinner snooze.” This supposively came from the knowledge of experts that state that the high amounts of tryptophan (an amino acid) increases the amount of serotonin produced in the brain. (I did my research and I can’t find who the “experts” are). By the way, serotonin is a hormone that helps you feel relaxed.
Well, whoever the experts were, they didn’t do a good job on their hypothesis. It is now known, that the amounts of tryptophan in Turkey is not high enough to make you go to sleep. This is unless, of course, you eat nothing but turkey on an empty stomach and in high amounts.
If you haven’t figured it out by now, you can blame the sluggishness on the high amounts of carbohydrates, simply stuffing yourself, and alcohol. I guess there is no better reason. Have fun this Thankgiving.
Don’t forget to check out some of my Holiday Eating Tips from last week.
Permalink | Comments (0) | Post your comment | Categories: Nutrition
Don’t Gorge Yourself this Holiday Season
The Atlanta Journal-Constitution
It is said that you can gain as much as 10 pounds during the holiday season. I’ve heard other numbers like 5 and 7 pounds as well. One study shows that these numbers can still be a little over-exaggerated, however, it has been shown that those who do gain weight do most of it at this time of year. Plus, if you do gain weight, you’re not as likely to lose it. Knowing that next week kicks off the holiday season, you may need to try some of the following tips:
Drink a Glass of Water before Eating - You’re still going to eat high calorie foods, so you can limit the amount that you eat by drinking some water before your meal.
Eat From the Veggie Tray - A lot of times, you have food that is prepared to snack on before your meal. Eat from the veggie tray. Don’t be concerned about dipping it either. It’s a heck of a lot better than eating the stuffed mushrooms or eating the cheese balls.
Eat Your Breakfast - You’re supposed to eat breakfast anyway. On Thanksgiving you may wait because you know you will be eating a lot later. However, by eating your breakfast, you will not gorge yourself at your holiday meal.
Stay in the Habit of Exercise (or get in the habit) - If you are exercising, you can still get up and do some activity. Sometimes you eat because you are bored. Go for a walk, throw the football around with your kids (or grandkids), or do anything that is active and safe. It will keep your mind away from food. As they say, “out of sight, out of mind.”
Eat Small Amounts - Pick foods you really like, but don’t get huge quantities. Get plenty of lean turkey, surround the plate with some veggies, then place small quantities of sweet potato casserole, broccoli casserole, bread in butter, etc. (don’t mean to make you hungry.) Only get a small amount of dessert as well.
Trust me, I love to eat holiday food. So, don’t think I’m telling you not to eat it. As a matter of fact, I say go for it, just cut back on the quantities and try to incorporate some activity. HAPPY HOLIDAYS!
You have any hints to eat well during the holidays? Go ahead and share.
Permalink | Comments (1) | Categories: Nutrition
Fight Diabetes the Right Way, Part 2
The Atlanta Journal-Constitution
Last week, I wrote to you about the insulin effect of exercise in preventing or reversing diabetes. As I am sure you are already aware, proper nutrition habits are important. However, you may not quite understand what or why. So, this is what this blog is about.
Supportive Nutrition- Now, you most likely know that blood sugar comes from the most talked about and evil carbohydrates. However, it is the type of carbohydrates that you are eating, the quantity at which you are eating them, and the combination you have with other foods when eating them that affects blood sugar. Quick breakdown:
1- Cutting back on processed carbohydrates such as sweets, breads, crackers, or anything that comes out a box is a good thing. These foods increase your blood sugar really fast because they breakdown in your digestive system easily. Foods like vegetables and fruits are carbohydrates too. So long as you eat them unsweetened, they are really good for you. They contain less calories (less sugar and fat) per ounce than the processed foods.
2- Hardly anyone will overload on veggies and fruits, but you might overload on potato chips, cake, and ice cream. Be sure you eat as soon as you get up in the morning, that way you are less ravenous at the end of the day. Eat fresh vegetables and fruits. Even the so-called evil carbs like potatoes and fruit are okay (so long they are not sweetened), as they release much slower into the bloodstream than processed carbs.
3- The combinations of foods that slow down and prevent sugar spikes are lean proteins and fibrous carbohydrates. Fibrous carbohydrates are foods like broccoli, pepper, onions, and mushrooms. Lean protein is chicken, fish, and turkey that is grilled or baked. These foods slow down the breakdown of starchy and high sugar carbohydrates.
That is it. A quick breakdown of how and what you should eat if you’re diabetic. All in all, it’s just a matter of making the right choices and sticking to it. This is how you treat and prevent diabetes. Even if you’re not diabetic, you may strongly consider following the American Diabetic Association’s eating guidelines.
For a free screening for diabetes, blood pressure and cholesterol, go to the “Meet the Face of Change Exhibit” at Woodruff Park, November 14th. Hometown hero Dominique Wilkins will be featured at noon and will be available to sign autographs. For more information, go to www.FaceOfChange-US.com.
Are you a diabetic who has changed your lifestyle and exercise habits? Share your experiences.
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