Misconceptions: Body Shape, Size - Environment & Media Influences
Global obesity rates have nearly tripled since 1975, but it has nothing to do with skin color but skin color and ethnicities can be affect how racially biased and racist healthcare workers and public use stereotypes and misconceptions of various kinds to misjudge what is actually healthy. Outdated ways of thinking and current toxic media culture lead many people assume that the massive number of overweight, obese, and morbidly obese numbers of people globally are from lack of exercise and balanced nutrition in the correct amounts, but recent studies show that even though those can be factors that cause people to be overtly overweight there can be many other contributing reasons to be aware of. One is unacknowledged racism, microaggression bias, for various body types that under closer medical investigation are actually healthy. But the social norms of what is overtly viewed as healthy is portrayed as healthy in most media platforms today that are built to shame people with into increasing their consumer spending, is not as diverse and ethnically respectful of many body shapes and sizes that are biologically healthy even if not what is portrayed in the media as the ideal in advertisers afford to pray on people's insecurities to increase consumerism. For those who are indeed overweight or unhealthy, there are also socioeconomic disparities, environmental pollution like air pollution-associated obesity in regions of higher PM, and endocrine disrupting chemicals ECGs messing with natural DNA and cause all sorts of problems with various hormones and contribute to metabolic dysfunction-associated fatty liver disease (MAFLD), non-alcoholic fatty liver disease (NAFLD), obesity and even Type 2 diabetes as well as fertility issues. Both NAFLD & MAFLD cause further metabolic dysfunction from not allowing the liver to process foods, wastes, and toxins properly further clogging up the system.
Also, not only ECDs and gall stones such as from lower bile acid transport can cause non-alcoholic fatty liver disease (NAFLD) from lower ability to break down and eliminate fats while damaging the liver, but also disruptions to the natural inborn intestinal microbiota from over use of antibiotics play a role. 70% of all women get uterine fibroids by age 50 many unknowingly, some of those the fibroids can grow quite large. Lack of sleep, and long periods of negative stress causing high levels of cortisol production with the sympathetic nervous system promoting obesity, that can be compounded by depression and vitamin D deficiencies. To add insult to injury and causes further injury through biased misdiagnosis is often many doctors, nurses, make visual assumptions without proper and thorough diagnostics and testing to get to the root of the real cause of excess body mass instead of helping the person who is suffering; they fat shame them instead telling them to exercise more and eat less, or recommend dangerous and damaging gastric lap band surgeries without truly investigating the root cause of the symptoms.
Instead of assuming blame on the patient because that seems easier to rush to overlook the not-obvious factors or do more testing because of personal bias, make excuses of stressors like pandemic and post pandemic medical systems are stretched thin, or burned out & time pressured staff think it is a way to cross another patient of the wait list quickly– choose to open your mind to other legitimate and possibly life threatening causes of obesity in the patient. Those patients often get blamed and fat shamed through thinly vailed medical language. Thus, eventually they have to return when their medical condition becomes worse and more complicated because doctors didn’t investigate more thoroughly initially and patients are even less trusting of your professional competency due to the previous experience. BMI charts only consider height and weight, but not levels of body fat or lean muscle mass, thus even body builders’ BMI calculations tell them that they are overweight or obese. More accurate medical diagnostics need to be made readily available, that take all the variables into account that are comprehensive without racial or sexist bias which is all too prevalent in medical systems and publicly worldwide––especially in the Global North.
So, the next time you see someone overweight do not assume they are unnaturally overweight due to lack of exercise, eating too much or eating bad foods, as there are many other things that could be weighing them down. And if you are a medical professional do your due diligence to investigate further that could save lives and productive livelihoods for entire families affected by each patient.
Avocado,Tomato, Cucumber & Arugula Salad
Check out this delicious Salad recipe that is a restorative & healthy energy packed meal for any time of day including breakfast from the Recipe Critique"s website:
Active Recovery for Off-Training Days
For more options like the ones listed above that are effective for both men & women during active recovery days away from intense training to boost repair and lower stress & injury rates, check out the source article here: https://www.self.com/story/best-activities-for-active-recovery-day .
Labour Day long weekend 2018
Happy labour day long weekend to everyone! Remember to take a good rest once per week, and at the very least once a month.. it promotes good physical and mental health lower stress levels and build your immune system
Healthy Summer Recipes for Families
Although it's easy to give into kids' pleas for the same old not-so-healthy foods, parents and caregivers should provide a variety of dishes that will help kids grow and develop. Happily, summer offers a great opportunity to break away from the same old chicken nugget and mac-and-cheese routine. The season's bounty of fresh fruits and vegetables make for deliciously healthy dishes kids will love. Here's a sampling of recipes to experiment with from the Food Network.
Most common excuse for not exercising?
Everyone everywhere no matter the age group has struggled with making time for a short workout at least at some point in there life. What do you think the most common response to that question is? Survey says: “No time.” But examine that excuse at close range and you’ll see it’s usually about something deeper, says Lavinia Rodriguez, PhD, clinical psychologist and author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management (iUniverse, 2008). “Typically, it’s lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem,” she says.
Busy as we may be, we have less trouble finding time for television, social networking or even dull household tasks, Rodriguez observes, because there simply aren’t the same steep psychological barriers to those activities.
“Most people are in denial about their health,” says fitness-industry icon Richard Simmons. “We all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure.”
But what we’d be better off being afraid of, he says, is what will happen if we don’t exercise. How will a sedentary lifestyle be affecting you next year? In five or 10 years? Even exercising in short bursts of 1 hour 3 days per week, or 30 minutes a day greatly decrease the chances of major illnesses, and secondarily even shorter bursts of 10 minutes a few times per day do show benefits also. Even a bike ride or long walk, or shoveling snow is good for your brain heart, lungs circulation, detoxification while still burning extra calories. every little bit helps and it adds up to great benefits! So enjoy life and ditch the remote control - invite friends out for a walk, tobogganing, or try taking a dance class package of any type such as Suzon Ann's Belly Dancing classes or co-ed Latin dancing- You can meet new people and learn an attractive skill while burning calories and increase feeling good. For proper exercise and motivational training or questions, contact Zen Yahweh Fitness 250-263-2156
So, here’s the deal on avocados: They truly are one of the top superfoods to add to your diet. In fact, I know of few other foods that are so jam-packed with essential nutrients — especially when you consider how great avocados taste! In terms of calories, one medium-size avocado has around 215 total calories. But, don’t let that scare you. Because of the healthy fat, fiber and phytochemical content, this super nutrient-dense food should only help you lose weight.
Although the “official” avocado serving size is about one-fifth of a whole fruit (30 grams), according to certain studies the average consumption is about one-half an avocado at one time (68 grams). According to the USDA, this serving size provides the following nutritional value:
• 113 calories
• 4.6 g dietary fiber
• 10 grams fat
• 6 grams carbohydrates
• only 0.2 gram total sugar
• 14 milligrams vitamin K (19 percent DV)
• 60 milligrams folate (15 percent DV)
• 6 milligrams vitamin C (12 percent DV)
• 343 milligrams potassium (10 percent DV)
• 2 milligrams pantothenic acid (10 percent DV)
• 0.4 milligram vitamin B6 (9 percent DV)
• 1.3 milligrams vitamin E (7 percent DV)
• 19.5 milligrams magnesium (6 percent DV)
Avocados have many health benefits. They are packed with nutrients and are therefore considered as one of the best foods you can eat. Avocados are most beneficial when eaten raw. Many of the most well-researched and important health benefits of avocados are as follows:
It is believed that avocados are soothing for the intestine and therefore aid in digestion. They contain soluble and insoluble fibers that help to keep digestive system running smoothly. These two types of fiber are very important for digestion, because they bulk up stools and help to ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40% of daily requirement per serving) makes this a very important food for optimizing your digestive health.
Consumption of avocados also helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving digestive health, and the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath as well. Avocados have also been connected with preventing oral cancers!
Skin and Hair Care:
Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis. Beta-carotene and lycopene are two of the organic compounds found in large quantities within avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.
Avocados are very good at reducing liver damage. It has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.
Avocados help to keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. Those conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of those special carotenoids neutralize the effects of those dangerous free radicals.
The health benefits of avocados include a healthier heart. Beta-sitosterol, which is found in avocados, helps to maintain healthy cholesterol levels. Research studies suggest that the intake of avocado may enhance antiatherogenic properties of HDL cholesterol, which helps in protecting your heart from atherosclerosis, also known as arteriosclerotic vascular disease. The significant levels of potassium also make avocados a powerful fruit in the fight against hypertension. Potassium is a vasodilator, which relaxes the tension of blood vessels and arteries, thereby reducing the chances of clotting, heart attacks, and strokes.
Kidney Health: Your diet plays a very important role in maintaining the balance of minerals and fluids in those who suffer from chronic kidney disorders. Potassium is one of the minerals that helps in maintaining a normal heart rate. Avocados are a good source of potassium and their inclusion in your diet may provide other benefits as well. It is important to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.
Vitamin K Deficiency:
A vitamin K deficiency is not very common, but is frequently seen in neonatal care. It may lead to a bleeding disorder known as vitamin K deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient intake of vitamin K during pregnancy. Inclusion of avocado in the diet of a pregnant woman may help in lowering risk of VKDB in the newborn child, since avocados are one of the rare fruits that have a very high amount of vitamin K (almost 40% of the daily requirement in a single serving!)
During pregnancy, morning sickness is very common. Avocados help to overcome nausea and queasiness during pregnancy since it contains vitamin B6, which is commonly connected to reducing nausea and vomiting.
The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocados, studies have frequently shown the symptoms and associated pain of arthritis can be efficiently reduced!
Health benefits of avocados include a lower risk of cancers, including breast cancer and prostate cancer. Avocado contains carotenoids and monounsaturated fat, which both contribute to the significant reduction of cancer. Avocado also contains Glutathione, an antioxidant that protects the cells from cancer and the dangerous effects of free radicals. The list of antioxidant and anti-inflammatory compounds in avocados is impressive, and it is almost difficult to determine which one has the largest impact. Studies have been widely done on oral, skin, and prostate cancers, and the results show that instead of metastasizing, the organic compounds in avocados cause cancerous cells to undergo apoptosis (automatic cell death). Research is ongoing in terms of avocado and cancer.
Avocado contains both vitamin C and E, which help to enhance antioxidant properties of the human body. Vitamin C recycles vitamin E and helps to reduce the oxidation of LDL cholesterol. Avocado also contains antioxidants like epicatechin, violaxanthin, neochrome, and about a dozen others. Antioxidants neutralize the effects of free radicals, which are the dangerous byproducts of cellular metabolism. They are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, vision problems, premature aging, cognitive disorders, and many more.
Avocados contain many vitamins and minerals that help in maintaining healthy skin. Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to sun. Oil made from avocado helps in protecting the skin against sunburn damage. The high levels of beta-carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.
Regular exercise, along with a healthy diet, is very important in weight management. Avocados are fruits that provide nutritional value to the body and support weight control. Findings of a recent study suggest a number of beneficial effects of avocado on weight management.
Consuming avocados is also associated with healthy aging. It contains compounds such as xanthophyll, which have antioxidant properties. Research studies suggest that an intake of xanthophyll may decrease signs of the aging process on various parts of your body.
Avocados contain carotenoids such as zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects (symptom of osteoarthritis). Intake of foods such as avocado and soy may help in reducing the risk of osteoarthritis. Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, and trace amounts of calcium and selenium. All of these are connected to lowered risks of osteoporosis and improvements in bone mineral density.
Avocados are best eaten along with other fruits and vegetables. This is due to the fact that nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoid antioxidant molecules, which helps to protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado. Therefore, adding sliced avocado to mixed salad is a good way to make a healthy meal even better. This makes avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come!
Blood Glucose Levels:
Apart from the fruit, the leaf extracts of avocados also provide health benefits. A study conducted on non-diabetic and diabetic rats suggest that the leaf extracts may help in lowering blood glucose levels. For diabetic patients, the metabolism of starch-based foods into simple sugars like glucose can cause the spikes and plunges that are so dangerous for diabetics. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way. Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar that actually inhibit the enzyme
. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients.
Useful for Athletes:
Athletes require a lot of energy and must maintain optimal nutrition to fuel their body. Avocado provides vital nutrients to athletes to maintain required energy levels and good health. Moreover, they contain phytochemicals that are a natural fuel source for your body.
Avocado – Health Concerns
Avocados may cause migraines in some people who are sensitive to them, a common type of headache. Symptoms such as nausea, vomiting and sensitivity to light are generally the symptoms of a migraine. Care must be taken and consumption of avocado should be avoided if these symptoms are experienced.
Avocado – How to Select and Store
Avocados are readily available in stores all over the world. Fresh, ripe avocados with no dark spots should be chosen. Do not refrigerate avocados unless they are ripe. If a portion of the fruit has been used then the remainder may be stored in the refrigerator for future use. Unripe avocados can be stored at room temperature.
The difference between and unripe Avocado & a ripe one:
Bouldering is a great way to build upper body strength and stimulate the brain to help prevent Alzheimer's.
Is cholesterol actually good for you?
These 2 charts will help you you understand your blood test results:
17 Ways You Can Literally Lose Weight In Your Sleep
The scientists speculated that the best way to cut down on calorie intake might be simply to get more sleep, so they asked people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier. That means that just a few simple tweaks to your p.m. routine can mean serious weight loss success. So open your eyes: Here are 17 science-backed suggestions to lose while you snooze.
1. Add High Fibre Whole Grans to Your Lunch
You know to avoid big meals, coffee, colas, and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? “Serotonin converts to melatonin in your stage 3 REM sleep, and serotonin is sourced from whole-grain complex carbohydrates. So you don’t need to have carbs before bed to sleep, just have them at some point through the day.
Also, to meet your daily fiber goal, “about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you’ll ensure you can convert enough serotonin to sleep well.” That’s about two pieces of whole grain sprouted bread (we like Ezekiel Bread)—avocado toast beckons!—or a cup of brown rice.
2. Lift weights!
To keep your metabolism chugging in high gear, you need strength training. The more muscle you have the more fat you burn all day long and even more in your sleep. If you work your major muscle groups twice a week, you can expect to replace 5 to 10 years' worth of muscle loss in just a few months. Lifting weights can literally reverse the aging process, so you look and feel years, maybe even decades, younger.
Lifting weights increases your calorie-burn in other ways, too. In one study, 15 sedentary people in their 60s and 70s who strength trained 3 days a week for 6 months increased their daily calorie-burn by more than 230 calories. Almost one-third of the increase was from a boost in their metabolism due to the muscle they gained.
The remaining calories were burned as a result of their workouts, their increased daily activity, and something called "afterburn," which is an added attraction of strength training exercise. Depending on how hard you work out, explains study author Gary R. Hunter, PhD, of the University of Alabama at Birmingham, your metabolism can stay elevated for up to 48 hours after you've finished lifting. "As a bonus, strength training builds bone," says Farrell. "Though we tend to think of bones as 'dead,' they are very alive and highly active. Strong bones use more nutrients, and ultimately, they burn more calories than weak bones do.” An added benefit is that weight training also helps prevent osteoporosis.
But Don't workout too late - Regular workouts have been found to help ease sleepless nights, but hitting the gym too late can mess with your body clock. Exercising close to bedtime—within about two hours—can energize your body so much that it may not be able to wind down when it’s time to call it a night. If you’re not a morning person, try to exercise right after work or midday if your schedule allows. That way, you can head home, eat dinner and relax knowing you’ll be able to fall fast asleep when the time comes. If you’re stuck at the office really late, you’re better off skipping your workout for the night and hitting the hay early. If your body gets the rest it needs you’re more likely to stay on track with your healthy eating and workouts in the days that follow.
3. Stay away from the scale
When you first start lifting weights, the best way to measure progress is by how your clothes fit notby pounds of weight loss, says Louis J. Aronne, MD, associate professor of medicine at Weill Medical College of Cornell University in New York City. Muscle is heavier than fat. So, when you begin, the scale may not budge, or it may even go up a few pounds. Don't panic! Muscle takes up less space than fat, making you look smaller. The first changes you'll probably see will be in your waistline and clothing sizes. The scale will catch up.
4. Kick your cardio into high gear
Your metabolism may stay revved up to five times longer after a vigorous aerobic workout than after an easy one.
5. Spicy food
A few small studies from Japan have shown that eating a fiery red pepper-spiced meal may boost metabolism up to 30%. One downside: They used a lot of red pepper—between 5 and 6 teaspoons per meal.
6. Sip green tea
In a study from Switzerland, 6 out of 10 men who took a green tea supplement (the equivalent of 1 cup of green tea) three times a day with their meals, burned about 80 more calories during the following 24 hours than those who took a caffeine pill or a dummy pill. The researchers believe that flavonoids in the tea were responsible for the metabolism boost.
7. Eat your Sleep Switch at Supper
Don’t count sheep, eat lamb! One serving of New Zealand or Domestic North American Lamb contains 398mg - 415mg respectively. Or, have a serving of turkey. Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A recent study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to increase hours of deep sleep significantly. And that can translate into easy weight loss.
Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and eggs, can help usher in sleepiness. If you're the type who can't sleep on an empty stomach, a healthy source of fat like avocado or nut butter can help stave off hunger, slow the absorption of carbohydrates, while providing restorative properties. For example avocado promotes collagen production and has anti-aging properties.
8. Try the Gabriel Method
Your body’s hormonal environment is crucial to how your body uses the food you eat.
It’s the hormonal influence on fat storage that makes all the difference. If more people understood the role of hormones in fat, we’d finally be able to kill the myth that losing weight is a “simple” matter of calories in vs. calories out. If, your insulin levels are low enough when you go to bed, you’re going to burn fat—while you sleep! Always stop eating at least 1-3 hours before you go to sleep. For more info check out :
9. Have a Unsweetened Mint or Camomile Tea
Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Camomile has soothing and calming properties.
10. Give yourself a bedtime
You know you need to get enough sleep, but somehow a busy schedule—or a new TV season—always gets in the way of your beauty rest. Here’s motivation to hit the sack on time: By committing to a healthy number of snoozing hours per night (the Mayo Clinic recommends 7 to 8 hours), you burn more calories throughout the day—even when you’re inactive. An American Journal of Clinical Nutrition study found that well-rested people’s resting energy expenditure was 5 percent higher than that of their tired peers. They also burned 20 percent more calories after eating than sleep skimpers. Related research found that lack of sleep makes fat cells less sensitive to insulin, a metabolic change linked with obesity.
11. Shut off all screens
1-2 hours before you get ready for bed, shut down all bedroom electronics. Manchester University researchers found that short-wavelength blue light, which is emitted tablets and smartphones, disrupts the body’s production of melatonin and, as a result, could disrupt metabolism. Set yourself a cut-off for before-bed television time, too. Singapore researchers linked long television screen time with higher levels of triglycerides (associated with metabolic syndrome and diabetes) and lower adiponectin (a protein involved in regulating glucose levels and fatty acid breakdown).
Did you know lean people watch less TV? A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes, developing heart disease, Alzheimers, and early death increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks, and sitting for extended periods decreases lymphatic and blood flow which makes it harder for the body to expel toxins and stress hormones like cortisol which promotes fat gain.
Research suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices.
TIP : Instead try reading a book or magazine article, or print off this one and read it as you unwind before lights out! Or listening to smooth relaxing music.
12. Turn down the Thermostat
Sleeping in cooler temperatures could help you burn more calories overnight. People who slept in rooms cooled to 66 degrees burned more than 7 percent more calories while they dozed than sleepers in warmer rooms, reported a study in the journal Diabetes. A likely reason: Their bodies worked harder to raise core temperature to a stable 98.6 degrees, which torches calories. While 7 percent doesn’t sound like much, it could help you burn an extra 100 calories over 24 sleeping hours. When you’re watching the scale like a hawk, every bit helps.
A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)
13. Get Blackout Shades
Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present. Darken your room so that going to bed, even early, feels natural.
14. Take a Hot Shower
If you normally bathe in the A.M., listen up. “A hot shower is great for ensuring a good night’s sleep because it can help relieve tension and relax sore muscles. Additionally, it can increase the level of oxytocin—a "love" hormone released by your brain—which can be very soothing,” says Falamas. The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. A hot bath will also have the same effect. Plus, it will free up more time in the morning for you to eat a healthy breakfast which is crucial to loosing extra fat weight and boosting your energy and effectiveness throughout the day.
15. Try Any Type of Yoga
Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind.
16. Make More Love
Wanna sleep better and lose more weight? Have more sex. A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly. And a separate study showed that the more sex you get, the better you sleep, and the more weight you lose. Ever wonder how many calories you burn during sex? Thanks to new research from the University of Montreal—and 21 couples we now know more about than our best friends—we have the answer. Men burn 100 calories in the average sheets session, while women expend 69. The typical romp lasts 25 minutes from the start of foreplay to the end of the deed, but that’s just an average—the times varied widely in the study, and ranged between 10 and 57 minutes. The longer the session, the more calories burned. At this point you’re probably thinking, “How the heck did they find this out?” And it's true that previous studies on the topic generally required sex in a lab with electrodes, cables, cuffs, and a mask worn over the mouth—which, as you can imagine, limited pleasure for all but the most sexually adventurous subjects. But new technology allows the same information to be calculated from an unassuming armband that can be worn at home, leading to more realistic data.
In other studies, Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.
KISSING: 68 CALORIES PER HOUR
Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. "If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour," says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: "Kiss in unusual positions," she recommends. "Have the guy on his back and do 'plank pose' or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
UNDRESSING: 8+ CALORIES TOTAL
You probably don't put much thought into undressing when you're getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one's clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here's what is: By upping the energy you put into undressing, you can burn some extra calories. Don't just strip down in seconds, says Kinzbach; instead, "draw it out and make it part of your foreplay, while getting a great a workout going." Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. "Find your favorite silk scarf, and do a seductive dance with it," she says.
MASSAGING: 80+ CALORIES PER HOUR
Who doesn't like a good rubdown from their partner? But if you're the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn't to speed things up. Instead, consider going slower, recommends Kinzbach. "This may seem counterintuitive to burning calories," she says, "but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it's better on your body, and standing to give a massage burns more calories."
HAVING SEX: 144+ CALORIES PER HALF-HOUR
You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. "If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout," she adds. "Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes." Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
GIVING ORAL SEX: 100 CALORIES PER HALF-HOUR
Here's a stat you don't hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). "Also you can do a little yoga, suggests Kinzbach. "Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation." Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
USING YOUR HANDS: 100 CALORIES PER HOUR
Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. "Get lots of stuff going at once," suggests Kinzbach. "Try really slow sensual strokes, and position yourself so that you can use your body as well." Rocking your body against his and varying the pressure and frequency can help, too, she adds.
ROMANTIC DANCING: 103 CALORIES PER HALF-HOUR
A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: "It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily," says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. "Add kissing, nibbling the neck and touch," suggests Kinzbach. And increase the pace, too!
MAKING OUT: 238 CALORIES PER HALF-HOUR
A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. "It gives way to heavy breathing, which gives way to a great calorie burn," she explains. But you can still maximize the workout by making it hotter and sweatier! "The hotter the room—think Bikram (a.k.a. "hot") yoga—and the sweatier the make-out session, the more calories you burn," adds Kinzbach. Also, try rolling around on the bed or changing your scenery. "Make it playful and erotic and you have a great combination for a pleasurable workout.”
17. Better Pillow & Bed = Better Sleep = More Calorie Burn
When it comes to a better night’s sleep, some gadgets are total ripoffs (like those as-seen-on-TV anti-snoring contraptions), but investing in the right pillow is key. Buying quality supportive mattress set for your body weight and type plus an orthopedic pillow or a decent gusted pillow that is the right firmness & thickness for your sleeping type keeps your neck & spine more properly aligned. You’ll not only sleep deeper longer, you’ll also wake up in the morning with no neck & body pain which will free you up to have easier and more productive workouts and burn more calories during the day. Plus, it will make you feel more alert throughout your day which will make you more productive at your career and avoid accidents with better reaction time too!
Zen Yahweh Fitness® will help you achieve your goals with accredited training and positive encouragement to help you stay focused as you continue to commit to your goals of an active life style, with balanced nutrition. Zen Yahweh Fitness will tailor an exercise program for your specific needs and encourage regular attendance to workouts, because consistency of regular training and alternating workout variants, accompanied by portion control and a balanced diet are key to your success!