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Liz's Weekly Health Tips |
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10/24/10 The study looked at three groups of mice. Group one experienced constant low light 24 hours a day, as to resemble a constant overcast day. Group two experienced conditions similar to their natural habitat, 16 hours of overcast daylight followed by 8 hours of darkness. Group three experienced a cycle similar to group two, except the 8-hour darkness was replaced with a dim light as to resemble twilight at dawn break. After eight weeks, groups one and three had gained 50% more weight than those exposed to the natural light/dark cycle. They also developed glucose intolerance and put on more fat, despite having eaten similar calorie loads and gotten similar amounts of exercise. What differed was when the mice ate. Mice in group two with natural light cycles ate 2/3 of their food in their “daytime” (mice are nocturnal, so their day is when it’s dark; this is their natural time to eat) and 1/3 in their “nighttime” when it was out of whack with their biological clock. The mice in group three, who were constantly exposed to mild light, ate 45% of their food during the “day” and 55% at “night” when it was an unnatural time for them to eat. A follow up experiment found that mice who were fed at a time that was against their natural biological clock gained 10% more than those who were fed when they would eat in the wild as well as those with constant access to food. The Economist reports much more experimentation needs to occur for us to make assumptions on how this might relate to people. However, nutritionists as well as our mothers have always warned that late night eating leads to weight gain, and this may be some scientific evidence to support the age-old advice. The Economist looks into the future when the complexity of the epidemic of obesity has been unraveled and hypothesizes that we may one day say, it is not just what you eat, but when you eat. For full article, visit http://www.economist.com/node/17244359 |
Straight Arm Plank:
10/10/10 First we’ll start by reading the ingredients—a hair raising experience in itself! We all know that ingredients are listed on the back of the box in the order of greatest to least, meaning the first ingredient is the most dominant, and so on. I feel my jeans getting tighter just reading that sugar is the 3rd ingredient in Special K and high fructose corn syrup (even worse than sugar) is the 6th! And to make matters worse for this so-called diet cereal, there is just one measly gram of fiber per serving! Fiber is key to healthy weight loss and heart health. Low calorie, maybe, but this cereal is low in nutrition, high in sugar and just leaves us jiggly in the middle and cranky. Next up, Cheerios. Although it is made with 100% whole grain and has 3 grams of fiber per serving, its third ingredient on the list right after modified corn starch is…you guessed it, sugar. Salt is a quick follow with ingredients that I can’t spell, pronounce or define. Good rule of thumb, if you can’t pronounce it don’t eat it. Especially for breakfast. You’re doing us better than Special K, Cheerios, but still not ideal. Looking to Kashi Go Lean Crunch. Doing our bodies better with 8 grams of fiber, yet #3 and #4 on the ingredient list is sugar, although Kashi calls #3 “evaporated cane juice” and #4 “brown rice syrup.” Make no mistake, these two are simple sugars. To its merit it contains seven whole grains and all natural ingredients making it the best of the cereals evaluated here. But what’s better than the best? Why oatmeal of course! Made from hulled oats, single-ingredient oatmeal is made with minimal processing (steel cut are even less processed than rolled, however they take longer to cook.) Add a dash of cinnamon for flavor and nutrition and a couple tablespoons of ground flaxseed or crushed walnuts for essential Omega-3s, protein and fiber. A bit of honey, agave nectar or some raisins if you’d like more sweetness, all for a fiber-rich, cholesterol-free, whole and energy packed breakfast. Feel free to venture into oatmeal mixed with barley, rye, and other whole grains for variety. Just because something claims to be nutritious on the box, doesn’t necessarily mean it is. Michael Pollan writes in his book In Defense of Food that he is skeptical of packaged foods making health claims and instead relies on real food from nature with natural occurring nutrients instead of vitamins and fiber added in a factory.
10/03/10 In HSM class we do both—first heat up the muscle using weights, bands and/or weighted balls, and then immediately stretch the muscle after it’s worked, as well as again at the end of class. Our goal is to help you create the leanest, longest, most supple body possible. |
*The nutritional information contained herein is based upon information Hilliard Studio Method reasonably believes to be accurate. We are not responsible for any adverse effects related to following this information.
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