The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

January 13, 2011

Strategies for Better Sleep

image courtesy from testcountry.com

Do you have difficulty falling asleep at night? Once you get to sleep, do you wake up frequently? Do you feel lethargic in the morning? Are you drowsy by midafternoon and unable to stay alert as you go about your day? If you answered yes to one of these questions, you may be one of the millions of people who are chronically sleep deprived and not even aware of it!

Practice good sleep hygiene by following these simple steps:

1. Make sleep a priority, like brushing your teeth, eating well and exercising regularly.

2. Avoid caffeine, nicotine and alcohol late in the afternoon and evening. Caffeine and nicotine can keep you from falling asleep, whereas alcohol interferes with overall sleep quality and can cause you to wake during the night.

3. Avoid large meals several hours before bed, and “don’t dine after 9” as a general rule. A light snack, however, may help you sleep, particularly if you are really hungry. Also, foods containing tryptophan (e.g., milk) have sleep-promoting properties.

4. Develop a sleep ritual. Following a routine just before going to bed signals to your body that it’s time to settle down for the night. Try reading a book, listening to music or practicing nightly relaxation techniques.

5. Keep regular hours. Fall asleep and arise around the same time each day, even on weekends. Avoid napping unless you are sleep deprived.

6. Create a restful place to sleep. A cool, comfortable, dark room (not too hot or too cold), a comfortable mattress and pillow, and a room free of noise work best.

7. Use earplugs, an electric fan or a “white-noise” machine to block out sounds, if needed. If your pets disturb you during the night, put them in another room.

8. Exercise regularly. Physical activity can help relieve daily tensions and stress. However, refrain from exercising at least 3 hours before bedtime, because the beta endorphins secreted during a workout can keep you awake.

9. Take a warm bath before going to bed and try out some aromatherapy products that contain lavender or chamomile.

10. Avoid using your bed for anything other than sleeping or having sex.

original article from IDEA Fitness

December 8, 2010

Some Like It Hot!

Check this out!

photo courtesy from AskInYourFace.com

Hot, spicy foods that contain curry, chilies, or other hot peppers such as cayenne, help to trigger endorphins.These hormones are what make people feel good and well balanced.   And spicy foods have more flavor, so you don’t need to add much salt – and we all know how nasty too much salt is for the ‘bod!  And if you aren’t sure about that curry chicken or spicy gazpacho here’s one more thing to consider: endorphins that can be triggered by spicy food are like a natural morphine that helps ease pain and provide a sense of well being. The next time you are feeling a little down, try eating something spicy.

October 13, 2010

6 Ways to Keep the Weekend From Wrecking Your Diet

During the week, it’s not too tough to maintain my weight by watching what I eat and exercising regularly. However, when the weekend comes along, I’m more likely to splurge on my diet and slack on my workouts. Sometimes it’s as if on my weekends I undo everything I worked hard to achieve during the week! My goal is always to stay on track but to still have fun, so I use some tips and tricks to maintain my Feel Great Weight. Here’s a look at how I handled this past weekend.

avoid eating the entire buffet no matter the temptation! image courtesy of health.com

Friday

On Friday night, my husband and I arrived in Newport, R.I., ready to relax and unwind with a drink. We stopped by the convenience store and picked up a six-pack of beer and a box of Vermont White Cheddar Wheat Thins. Of course, this wasn’t the healthiest happy hour I’ve ever participated in, but there were slim pickings at the store!

Plan a Saturday morning workout
I was in the mood to unwind with a few pumpkin beers. However, a long marathon training run the next day prevented me from drinking too much. Plus, the more I drink, the more I want to snack, especially when faced with a box of cheddar crackers! Planning an early morning workout kept me in check. I drank only two beers over the course of the entire evening and paced myself with multiple glasses of water. Also, knowing that I’d burn some extra calories in the morning made me enjoy my Friday night splurges a lot more.

Move the snacks
Once I have a couple of beers, I’m immediately drawn to snack foods. If they are nearby, I’ll continue to munch away mindlessly. I found myself going back for more and more crackers, so I put a napkin over the bowl to remind me to stop munching. I ended up sneaking a few bites, but I definitely ate less than I would have otherwise!

Saturday
Saturday morning, my husband and I woke up for a 9-mile run, which required a pre-workout snack for fuel. We stopped by a local café for a pistachio-chocolate muffin and an iced coffee.

Share the fun stuff
I absolutely love the special muffins at this particular café. Still, they’re nearly as big as my head! Instead of denying myself one of my favorite treats, I shared it with my husband. I needed some food in my stomach to have enough energy to run for more than an hour, but I didn’t need as many calories as the muffin provided. Splitting it with my husband and eating only half was the perfect solution.

Enjoy a drink after dinner
After running 9 miles and a long day of shopping, my husband and I stayed in Saturday night. We ended up ordering pizza, which is not necessarily a low-calorie meal. Still, when my husband returned with a pizza and a 6-pack of beer, I didn’t let myself go crazy. I’m all about enjoying a drink with dinner. But instead, I drank some water with dinner and enjoyed one beer after dinner for “dessert.” This way, my inhibitions weren’t lowered when faced with an entire cheesy pizza!

article by Tina Haupert

October 11, 2010

Number of fat people in US to grow, report says

PARIS — Citizens of the world’s richest countries are getting fatter and fatter and the United States is leading the charge, an organization of leading economies said Thursday in its first ever obesity forecast.

image courtesy of the PaxArcana WP Blog

Three out of four Americans will be overweight or obese by 2020, and disease rates and health care spending will balloon, unless governments, individuals and industry cooperate on a comprehensive strategy to combat the epidemic, the study by the Organization for Economic Cooperation and Development said.

The Paris-based organization, which brings together 33 of the world’s leading economies, is better known for forecasting deficit and employment levels than for measuring waistlines. But the economic cost of excess weight — in health care, and in lives cut short and resources wasted — is a growing concern for many governments.

Franco Sassi, the OECD senior health economist who authored the report, blamed the usual suspects for the increase.

“Food is much cheaper than in the past, in particular food that is not particularly healthy, and people are changing their lifestyles, they have less time to prepare meals and are eating out more in restaurants,” said Sassi, a former London School of Economics lecturer who worked on the report for three years.

That plus the fact that people are much less physically active than in the past means that the ranks of the overweight have swelled to nearly 70 percent in the U.S. this year from well under 50 percent in 1980, according to the OECD.

In 10 years, a full 75 percent of Americans will be overweight, making it “the fattest country in the OECD,” the report said.

The projection seems in line with those made by some American researchers. About 86 percent of U.S. adults would be overweight or obese by 2030 if current trends continue, according to a study led by a Johns Hopkins University researcher and published in 2008 in the journal Obesity.

However, the most recent findings by U.S. government scientists indicate the obesity epidemic may be leveling off, with roughly two-thirds of adults overweight and holding steady in the last few years.

Meanwhile, the same factors driving the epidemic in the U.S. are also at work in other wealthy and developing countries, Sassi said. “There is a frightening increase in the epidemic,” Sassi said, “We’ve not reached the plateau yet.”

The lifespan of an obese person is up to 8-10 years shorter than that of a normal-weight person, the OECD said, the same loss of lifespan incurred by smoking.

In the U.S. the cost in dollars of obesity, including higher health care spending and lost production, is already equivalent to 1 percent of the country’s total gross domestic product, the report said. That compares to half a percent in other OECD countries, Sassi said.

These costs could rise two- or threefold over the coming years, the OECD said, citing another study that forecast obesity and overweight-related health care costs would rise 70 percent by 2015 and could be 2.4 times higher than the current level in 2025.

The OECD found that rates of obesity, defined as a body mass index above 30, show a wide variation across its member countries, ranging from as little as 3-4 percent of the population in Japan and Korea to around one-third in the U.S. and Mexico.

“However, rates are also increasing in these countries,” the OECD said. Outside the OECD, obesity rates are rising at similarly fast rates in countries such as Brazil, China, India and Russia.

The OECD advises governments on economic growth, social development and financial stability.

By GREG KELLER (AP) – Sep 23, 2010

January 21, 2010

Be my Valentine, Love Encore

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