Getting a good night’s sleep (7-8 hours) is crucial for fat loss and recovery. With this in mind, many people have a difficult time falling asleep and staying asleep, despite the best of intentions.  The following foods have been found to help relax the body by relaxing the muscles, and relaxing the mind by calming you down via serotonin and melatonin, your sleep-inducing hormones.  Try having a few of these foods about 2 hours prior to bedtime:

.  Bananas – A combination of serotonin, melatonin, and magnesium (a muscle relaxer) make this fruit one of the best natural sleep aids.

.  Milk (especially warm) – Contains tryptophan (an amino acid) which can have a sedative effect on the body, as well as calcium which helps the body use the tryptophan.  Note: Deep sleep levels are more difficult to achieve with low calcium levels.

.  Almonds – A serving contains both tryptophan and magnesium, and are very good for your heart.

.  Turkey – One of the most popular sources of tryptophan.

.  Flaxseed – Just a couple tablespoons of flaxseed or a teaspoon of flaxseed oil in a protein shake are rich in omega-3 fatty acids (also found in the fish oil capsules, we suggest all our clients take daily) which are a natural mood enhancer and can help relax you if stress has been keeping you awake at night.

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We down about 97 pounds of sugar per year–about 30 teaspoons per day.  Most of that is from foods in which sugar is added, as opposed to fruits or milk, in which it occurs naturaly.  sugar has its place in a healthy diet, but too much can edge out more nutritious foods, so the USDA recommends capping added sugar at 32 grams, or 8 teaspoons a day.

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A water bottle, that is.  The old eight-cups-a-day rule no longer has merit.  We get plenty of H2O from other sources, including fruits, vegetebales, coffee, and tea.  But sipping at least a few glasses of water dailey can deliver some serious health benefits, including weight loss. Thirst can mask as hunger, so a lot of times we eat when really our bodies just need water.  To tell the difference, drink a glass of water and wait 15 minutes.  If your stomach is still grumbling, have a snack.  If not, you were probably just dehydrated.

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Exercise immediately improves your ability to learn.


It sounds unbelievable, but it’s true. In a study at the University of Muenster in Germany, participants who ran sprints learned new words 20 percent faster than those who did nothing. Other research has tied physical activity to improve attention and memory as well.

Exercise is the best thing we can do to ready our brain to learn,” says John J. Ratey, M.D., author of Spark: The Revolutionary New Science of Exercise and the Brain. “We know that the cells become more malleable and ready to make connections. And the learner is more focused, calm, and motivated—[she’s] ready to learn.”

Physical activity has one other major perk too: It increases production of the stem cells that develop new brain cells.

Ratey has found that both aerobic activities and strength training have benefits to the brain, but that more complicated forms of exercise—like tennis and soccer—provide the biggest boost. “You’re taxing more parts of the brain in those activities, which helps it grow,” he explains.

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Today, a client who travels frequently for business accomplished a challenging back exercise.  This exercise is one that was tough for him to do at an earlier session.  The exercise requires a side-to-side movement of the spine while using the abdominals.  The client felt victorious and experienced a “free” feeling of movement in the back, while at the same time could feel the abs to do the work.

Kathy Braidhill

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1700: the average person ate 4lbs. of sugar a year

1800: 18lbs of sugar/year

1900: 90lbs of sugar/year

TODAY: more than 1/4 of our population is eating 180lbs of sugar a Year!

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