Doze Control: Eat Right and You'll Sleep Like a Baby

Good Day Athletes and Warriors!
Today's guest article may be one of the most important that I will ever send to you. Sleep is one of the most underrated aspects of a complete fitness program, but in order for the benefits of you healthy lifestyle to show from the inside out; it is critical to get a handle on 'Beddy Bye' time.
-Nate

Doze Control: Eat Right and You'll Sleep Like a Baby
By Elizabeth Somer, M.A., R.D.) - Do you toss and turn during the night instead of sleeping soundly? If so, your battle with insomnia might start at the dining table, not in the bedroom.

A cup of coffee or tea or a glass of cola are quick pick-me-ups that might undermine your sleep. Even small amounts of caffeine (like the amount in a chocolate doughnut) can affect your sleep, especially if you are sensitive to caffeine. Try eliminating all caffeine-containing beverages. If you feel and sleep better after two weeks of being caffeine-free, then avoid caffeine permanently. You can try adding back one or two cups after the two-week trial, but cut back if sleep problems reappear.

As for alcohol, a nightcap might make you sleepy at first, but in the end you'll sleep less soundly and wake up more tired. Alcohol and other depressants suppress a phase of sleeping called REM (rapid eye movement) during which most of your dreaming occurs. Less REM is associated with more night awakenings and restless sleep. One glass of wine with dinner probably won't hurt, but avoid drinking any alcohol within two hours of bedtime. And never mix alcohol with sleeping pills!

Sleep-Friendly Table Tactics

Big dinners make you temporarily drowsy but prolong digestion, which interferes with a good night's sleep. It's best to eat your biggest meal before midafternoon and have a light evening meal of 500 calories or less. Include some chicken, extra-lean meat or fish at dinner to help curb middle-of-the-night snack attacks.

Spicy foods can contribute to sleep problems: Dishes seasoned with garlic, chilies, cayenne or other hot spices can cause nagging heartburn or indigestion. Avoid spicy foods at dinner. Gas-forming foods and hurried eating also cause abdominal discomfort, which in turn interferes with sound sleep. Limit your intake of gas-forming foods to the morning hours, and thoroughly chew food to avoid gulping air.

Bedtime Snacks: a Great Alternative to Sleeping Pills

A high-carbohydrate snack, such as crackers and fruit or toast and jam, triggers the release of a brain chemical called serotonin, which aids sleep. And although the traditional glass of warm milk, a protein-rich beverage, probably doesn't affect serotonin levels, the warm liquid soothes and relaxes you and makes you feel full, which might help facilitate sleep.

A new product on the market called 5-Hydroxy-L-tryptophan, or 5-HTP, is touted as a building block for serotonin, which is a mood elevator, brain stimulant and sleep enhancer. However, since its safety is questionable and no optimal dose has been established, you're better off raising serotonin levels naturally with high-carbohydrate snacks.

Curbing the Midnight Snack Attack

Do you awaken in the middle of the night, unable to fall back to sleep unless you eat something? These midnight snack cravings may be triggered by hunger, or they may just be habit. In either case, your best bet is to break the cycle. Try eating more during the day, and stop rewarding your stomach by feeding it every time it wakes you up. Instead, read a book, drink a glass of water or ignore the craving. It takes up to two weeks to break a midnight snack habit.

Exercising to Relieve Stress

Stress is a common cause of insomnia. Often, relieving tensions and anxieties eliminates sleep problems. One tension reliever is exercise. In a study from Stanford University in Palo Alto, CA, healthy adults with mild sleep problems who exercised twice a week for at least 40 minutes per session fell asleep faster and slept about 45 minutes longer than people who didn't exercise. Physical activity also helps you cope with daily stress and tires the body so it is ready to sleep at night. Vigorous exercise should be done no closer to bedtime than six hours; mild exercise should be done no closer to bedtime than four hours.

In short, sleeping pills are a temporary fix, but a few simple dietary and lifestyle changes could do wonders for your long-term snooze control.

Copyright WebMD, Inc. All rights reserved.

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Be A Fit Human!

I came across this article and it hit me like a ton and a half of bricks. We in the fitness biz are often working to find a practical bridge to why anyone at any age would want to be fit. How about this idea? Simply a better life! -Nate  Nicholas Tan Fitness is the essence of a man. Fitness is the ability of a person to do his normal everyday tasks with full alertness and vigor without worrying about fatigue afterward and with extra energy in reserve which can be useful when emergencies arise or during leisure and recreation. Overall fitness must be the primary goal every man must try to achieve. In fitness, no one is ever too young or too old for improvement. One's fitness can be improved by engaging in aerobic exercises and through strength training. There are three components of overall fitness that every man must focus on working out in order to be in healthy, tip-top shape. These are cardiovascular work, strength training and of course, these should be coupled with a healthy diet.Staying strong by building muscles. Man's fitness regimen should include a work out routine which aims to build the muscles. Aging causes a decrease in muscle mass of five to seven pounds (2-3.2 kgs) of muscle for every ten years in one's adult life given that he lives an inactive lifestyle. Truly, the saying "use it or lose it" is very applicable to the muscles. Fortunately, there is a good solution to this. Loss of muscle mass can be replaced by engaging in strength training.Improvement of Man's fitness by cardiovascular work out. Flexibility exercises, strength training and cardiovascular work out surely help boost a man's fitness and all these should be part of a man's work out scheme. But of all these, cardiovascular work is the most necessary. Exercises under cardiovascular work conditions and develops the cardiovascular system and also works out large muscle groups. So if a man does not have much time for working out, devoting whatever free time he might have to aerobic exercises would do him fine. He might have to pass out on developing those biceps but so long as cardiovascular work out exercises are done, then the blood pressure, heart and cholesterol levels will be fine to keep you staying happy and healthy.The essence of nutrition to man's fitness. It is best as well as well recommended to eat whole and natural foods frequently than do it on large amounts in one to three sittings. Always keep variety in mind when doing the shopping. This will ensure that one is getting most if not all of the nutrients and minerals needed by the body to keep fit and healthy. Always keep the three important macronutrients in the diet; these are fats, carbohydrates and proteins. Prioritize proteins though over carbohydrates but never exclude any one of the three on some fad diet. Some tips in keeping a man's fitness level high, efficient and safe:1.) Drink plenty of water all through out the day, especially when working out.2.) Do exercises properly using the correct techniques, whether it's weight lifting or aerobic exercises. Always read and understand, and follow of course, the instructions outlined by the personal trainer.3.) Make sure the is always a spotter when lifting weights.4.) Challenge the muscles, but make sure that it's kept safe.5.) Stretch, warm-up prior to working out and cool-down gradually after sessions.6.) Check the equipment for safety before using them.7.) It is better to do less than overdo the whole thing. Over-training will exhaust enthusiasm and kill performance. US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

Should Teenagers Use Protein Supplements?

Oooh Boy! Another protein article! Yep and this one involves your kids. I would reinforce the idea that please do your research before putting your stack together for your future athlete or fitness warrior and buy from reputable source. Its one of the reasons we have partnered with BPI Sports Nutrition one of the best on Earth!
-Nate



Should Teenagers Use Protein Supplements?
by Jim Duffy

There are many reasons why people use protein supplements, from medical reasons to muscle recovery following workouts or for weight loss/weight gain diets. Teenagers use protein supplements for the same reasons, but are these supplements good for a young body that is still growing?

The simple answer would be yes, with conditions. If your teenager wants to add protein supplements to his or her diet for any reason, you need to learn more about supplements, which ones are safe and how much your teenager should be taking. Then, you and your teen can sit down and plan out a sensible diet which includes protein supplements.

You and your teen will both benefit from this because you will feel good about the sensible diet plan, and he, or she will be thrilled that you were open to the idea of them using dietary supplements, allowing them to gain a sense of maturity by being able to plan their own meals.

Protein Supplements for Athletic Kids

One of the main reasons that teenagers decide that they want to use protein supplements is for energy and muscle recovery and growth. This is most often seen in teens who are involved in sports, especially such sports as weightlifting, wrestling, or football. Many young people, especially boys, when they first get into weightlifting or bodybuilding want to get bulky and muscular right away, and there are far too many teens who resort to using steroids to build muscle mass.

You certainly do not want your teen taking steroids and other drugs. If they are using protein supplements, they will be using natural ingredients to promote muscle growth as well as muscle recovery following their workouts. It may not deliver the speedy results that steroids do, but the end results will be pretty much the same, except without the harmful effects.

When you allow your athletic teen to use protein supplements, you need to make sure that they are still eating a healthy and varied diet. Actually, you can help them to get even more protein in their diets by making sure that they are eating healthy dinners. Mornings can be hectic, and this is the ideal time for your teen to have a protein supplement. You can make a delicious shake or smoothie that your teen can take along and drink on the bus on their way to school. This way, they get the added protein that they want in their diets, and you know that they are getting a healthy breakfast.

Types of Proteins Used in Supplements

If you are worried that your teen will be ingesting anything unhealthy when they are using protein supplements, stop worrying. There are plenty of supplements available that are made from natural ingredients, such as whey, soy and rice. Here is some information about some of the most popular types of protein supplements that will help you and your teen choose the right one for their diet.

Whey: This is an all-natural protein. It is actually a milk derivative, a byproduct from the cheese-making process. In fact, some of the protein supplements on the market are made directly from milk. Not all are, so you need to read all of the labels on supplement products very carefully. Whey protein is great for athletes and bodybuilders to use immediately before and following workouts, because it is easily digested and its effects begin to take place almost immediately. Whey is also considered to be a complete protein, because it contains all 22 of the essential and non-essential amino acids. It is an easy type of protein supplement to mix, and because it is made from milk proteins, many whey supplements taste much better than other types. If your teenager is lactose intolerant, you should look into other protein supplement options.

Casein: This is another popular type of protein supplement, and although it takes longer to digest, sometimes as long as seven hours, it provides the body with a steady supply of protein during this time. Casein is not as easy to mix as whey, and often, it does not taste quite as good. But with a little bit of imagination, it can easily be incorporated into delicious shakes, smoothies, and a number of your favorite recipes. Because casein is a milk protein and not a milk sugar, this is a protein supplement that is okay for lactose intolerant people to use, as long as they make sure that it has not been combined with a milk product. People who are allergic to milk should avoid casein and try another type of protein, such as rice or soy.

Soy: With so many young people making the move to vegetarianism these days, soy protein is quickly becoming a very popular choice for protein supplements. Soy is also a terrific choice for people with allergies and those who are lactose intolerant. Soy is another protein that is considered to be a complete protein, and if your teen is also watching his or her caloric and fat intake, soy protein contains no saturated fats or cholesterol. Soy is low on the glycemic index, so it will not cause dramatic rises in blood glucose levels. Soy is a popular protein for women and can lower the risk of breast cancer. It is safe for men as well, but remember, it does contain some properties that are somewhat like estrogen. Some people may find that soy causes them to have digestive troubles. If this happens with your teen, you may want to get him or her to try a different type of protein supplement.

Rice: Here is another great source of protein supplements for vegetarians and people who are lactose intolerant. Because it is considered to be a hypoallergenic protein, it is terrific for people with allergies because it is highly unlikely that they will have any sort of reaction to it. Rice protein is gluten free and is low in fat and carbohydrates, so it is great for dieters too. It is usually an inexpensive type of protein supplement, and because it is essentially flavorless, it can be used for shakes, smoothies and in recipes without changing the taste. Rice is an incomplete protein, so if your teen is using this, make sure that the rest of the protein that is needed comes from dietary sources provided by you.

More Information:

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein drinks for weight loss surgery patients. You can learn more at Protica Research - Copyright

Source: http://www.PopularArticles.com/article301529.html

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The Last Weight Loss Tip You'll Ever Need

By now you've just about had it.

You've been exercising and eating healthy for ages, but haven't met your weight loss goal.

What gives?

It's an issue that every whole-grain-veggie-and-lean-meat-eating health-seeker faces at some point in their fitness journey.

Until you come face-to-face with one ugly truth about yourself, you'll always be stuck in this limbo of doing the right thing, eating healthy and yet not having the stunning body to show for it.

Once you conquer this last issue, you'll quickly achieve your ultimate goal and will slide into the on-going maintenance phase.

Here's your problem: You eat too many calories.

That's it.

Master this problem and you'll quickly and easily achieve the body of your dreams.

"But I only eat healthy calories, so quantity doesn't really matter," you're thinking.

While I applaud you for eating healthy calories, you're fooling yourself if you think quantity isn't an issue.

Calorie Counting Works
Have you heard of the professor from Kansas State University, Mark Haub, and his famous junk food diet?

As an experiment for his nutrition class, Haub put himself on a diet of almost exclusively candy bars, packaged cakes and processed snacks. The catch was that he only ate 1800 calories each day – when his previous diet, of normal and healthy foods, was about 2600 calories each day.

Within two months Haub had lost 30 pounds and his BMI dropped from the overweight category down to normal.

While I would never recommend eating junk food, this is quite a dramatic demonstration of how reduced calorie intake works for weight loss.

How many calories do you eat each day?

If you don't know the answer, then get excited because this one weight loss tool will change everything for you.

Start Your Food Journal
Food journaling used to be a cumbersome act that involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories.

Not so anymore.

Today food journaling has gone digital. Tracking calories takes only seconds of your time.

Download a food journal application to your smart phone and at the touch of your fingers you'll be able to look up food items and instantly see your running calorie tally.

Meet with your doctor to determine a daily calorie count that will allow for safe weight loss and diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, do so within your target calorie range.

This one small, proactive step will give you structure and clarity when it comes to making food choices and will quickly result in pounds lost and goals achieved.

Once your goal weight is met, your target calorie range will be adjusted for maintenance.

To meet your weight loss goal quicker, pair your calorie-specific eating with a consistent and challenging exercise routine.

My exercise programs are specifically crafted to get you into amazing shape.

I'd love to hear from you. Go To www.fitnessgenerator.com/ussportsradio ,Call (5715015306) or email (ussportsradio@gmail.com) today to get started.

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The best supplements are not found over the counter..

Our berry flavored formula has Acai Berry Extract, Grape Seed Extract, Omegas 3 & 6, and Calcium! It's also Gluten free.

TripleClicks Advanced Liquid Nutrition is a one-of-a-kind, all-natural liquid supplement designed to promote robust health. Our exclusive formula packs 13 vitamins, 9 herbs, 18 amino acids, and a variety of nutrients, minerals, and plant extracts for total body wellness in every delicious, mixed-berry-flavored, 1-ounce dose.

Why take a liquid nutrition? One word--ABSORPTION!!! The nutrients in TripleClicks's Advanced Liquid Nutrition are up to 98% absorbable. Compare that to the less effective 5-10% absorption rate for capsules or hard-to-swallow compressed "horse pills" with unfavorable vitamin aftertastes. Advanced Liquid Nutrition's unique dietary supplement contains nearly every daily nutrient required for vigorous health in a 1-ounce dose.

You can't get this formula anywhere else online or in stores! Try TripleClicks Advanced Liquid Nutrition today and start noticing an improved sense of well-being and increased energy today!

Directions: For use as a dietary supplement, take 2 tablespoons daily. Shake well before each use. Keep out of reach of children.

Caution: Women who are pregnant or nursing should consult their health care provider before using this product.

REFRIGERATE AFTER OPENING

INGREDIENTS/LABEL INFORMATION:

ADVANCED LIQUID NUTRITION
mixed-berry-flavored vitamin & mineral supplement
32 FL. OZ. (946 ml) Dietary Supplement

Supplement Facts:

Serving Size: 2 tablespoons (approximately 30 ml, 16 calories)
Servings Per Container: approximately 32

Ingredients -- Amount per serving / % Daily Value*

Potassium (Citrate) -- 70 mg / 2%
Vitamin A (Palmitate) -- 5,000 IU / 100%
Vitamin C (Ascorbic Acid) -- 60 mg / 100%
Calcium (Citrate) -- 250 mg / 25%
Vitamin D3 (Cholecalciferol) -- 400 IU / 100%
Vitamin E (dl-alpha Tocopherol Acetate) -- 30 IU / 100%
Vitamin B1 (Thiamin HCI) -- 1.5 mg / 100%
Vitamin B2 (Riboflavin) -- 1.7 mg / 100%
Vitamin B3 (as Niacinamide) -- 20 mg / 100%
Vitamin B6 (as Pyridoxine HCl) -- 2 mg / 100%
Folic Acid -- 400 mcg / 100%
Vitamin B12 (as Cyanocobalamin) -- 6 mcg / 100%
Biotin -- 300 mcg / 100%
Vitamin B5 (Calcium Pantothenate) -- 10 mg / 100%
Zinc (Gluconate) -- 5 mg / 33%
Inositol -- 50 mg / **
Acai Extract -- 100 mg / **
Aloe Vera 200:1 -- 1mg / **
Total Carbohydrate (Sugars) -- 4 g / 1%
Amino Acid Complex -- 10 mg / **
(Lysine, Alanine, Arginine, Aspartic Acid, Cystine, Glutamic Acid, Glycine, Histidine, Isoleucine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Taurine, Tyrosine, Valine) Herbal Complex -- 10 mg / **
(Green Tea Extract, Ginkgo Biloba Leaf, Red Raspberry Extract, Pau d' Arco Extract, Grape Skin Extract, White Willow Bark Extract, Cat's Claw Extract, Bilberry Extract, Hawthorne Berry Extract)
Bioflavanoids (Quercitin, Rutin) -- 5 mg / **
CoQ10 -- 3 mg / **
Grape Seed Extract -- 5 mg / **
Essential Fatty Acids (Lecithin, Flaxseed Oil) -- 245 mg / **

*Percent Daily Values are based on a 2,000 calorie diet
** Daily Value not established

Other Ingredients: Purified Water, Vegetable Glycerin, Fructose, Natural Flavors, Vegetable Gum, Citric Acid, Potassium Benzoate and Potassium Sorbate (as preservatives), Citrus Pectin, Bromelain, Royal Jelly.

The statements above have not been evaluated by the FDA. This product is a dietary supplement and is not intended to diagnose, treat, cure, or prevent disease.

NOTE: This product is not available in the Philippines.

Nate's Note: Advanced Liquid Nutrition is a part of what I consider to be a perfect supplement stack:

Use Advanced Liquid Nutrition with Synoviflex and Supreme Whey Protein for pre and post workout maximum performance. Click here to visit our store

  

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