The Weird Reason Exercise Makes You Eat 44% More Junk Food

The Weird Reason Exercise Makes You Eat 44% More Junk Food

Exercising takes a lot of time and energy—it only makes sense that it'd motivate you to stick to a clean diet. Except, it can end up doing the exact opposite.

Turns out, it's pretty common for exercisers to overeat—or eat a bunch of junk—after a sweat session, according to findings published in The Journal of Physical Activity and Health. When researchers interviewed 27 active folks about their food intake and workout habits, they found that regular exercisers typically give themselves permission to eat certain foods postexercise.
 

What's more, these foods have a lot to do with their feelings toward working out. People who didn't really enjoy exercising tended to feel justified in rewarding themselves with sugary junk food. "Not all exercisers find exercising rewarding per se, and some may use food as a reward for being physically active," explains study co-author Simone Dohle, PhD, a psychologist at the University of Cologne in Germany.


But most of the time, the reward isn't just, like, a square of dark chocolate. Previous findings show that after sweating it out, you'll scarf down up to 44% more dessert and 32% fewer vegetables. And since you'd practically have to run a marathon to negate the caloric load of a pint of fudge brownie ice cream, it's not surprising that the whole food-as-reward-for-exercise thing could thwart your weight loss efforts. Or worse, cause you to actually gain weight.

So, should you actually exercise less—or not at all—in order to truly curb your intake of crappy foods? Sorry, no. These findings aren't a pass to let yourself turn into a couch potato. In fact, being aware of your tendency to use food as a postworkout reward could in itself help you be more mindful about what you inhale when you get home from the gym.

Or, find a type of exercise that you actually enjoy—so you don't feel the need to reward yourself afterward. If dancing along to old school hip-hop music videos makes you happy, do that instead of forcing yourself to run on the "dreadmill" for an hour. "If you want to avoid being an overeating exerciser, do whatever you can to make your workout fun. Anything that brings a smile is likely to get you to eat less," Dohle says.  By Prevention Magazine












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Fitness Motivation by Holly Rilinger

Fitness Motivation by Holly Rilinger

When You Wake Up...

Think "Choose who you're gonna be today."
Let that positive affirmation shape the choices you make for the rest of the day. First off, let it inspire you to jump out of bed and into your sneakers. People who exercise in the a.m. are more likely to stick with their workouts, because they get them done before the stresses of the day can get in the way. "You always have a choice," explains Rilinger. "And it's important to remember that this workout isn't just about losing weight, but being the best version of yourself."



When You're Running Out of Steam...

Think "Trade in your comfort for change."
In Spinning, you feel like you just can't do another climb. At mile 5 of a 10K, you've hit a wall. This is when you need to dig down and push yourself if you want to change your body. "It's those moments when we don't want to sprint or do one more set that really matter," explains Rilinger. "Remember why you started that workout and give up that moment of comfort for change."

When You're Tempted to Skip Your Workout...

Think "Later becomes never."
You know that going to the gym would energize you and help you feel better, but your couch and some Chinese takeout are calling your name. It's easy to rationalize putting off exercise by telling yourself, "I'll go tomorrow," but you might not. "Later becomes never—it just does," Rilinger explains. "So do it now. Like. Right. Now."

When Your Goal Seems Impossible

Think "I think I can, I think I can."
We've all heard this one, but the Little Engine That Could was on to something in the classic childhood story. Rilinger decided at an early age that she wanted to be a pro basketball player. As a kid, she watched her idols play on TV—Michael Jordan, Isaiah Thomas, and especially Spud Webb, who won a slam-dunk contest despite being one of the shortest players in NBA history. "I was told I was too short constantly," Rilinger remembers. "That only made me work harder and dream bigger. I knew I was going to play pro ball." She was right. After being named the all-time scorer at James Madison University in Harrisburg, Virginia, she played pro in New Zealand, in Germany, and for the WNBA's Phoenix Mercury. Now Rilinger watches the power of positive thinking work for her clients: "The person who believes they are going to lose 10 pounds is the person who will lose 10 pounds," she says.

When You're Not Seeing Results...

Think "Take your victory."
Maybe you've hit a weight-loss plateau, or you've been working toward an unassisted pull-up but you're no closer than you were three weeks ago. "Don't wait to hit a big goal to celebrate," says Rilinger. "Throw those hands up and reward even the smallest of successes to keep yourself going—the 30-second sprint you just nailed, or the 10 push-ups you did." Little victories pave the way to big results.







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Healing Foods and Healing Herbs for EPSTEIN-BARR VIRUS, CHRONIC FATIGUE SYNDROME, AND FIBROMYALGIA

Healing Foods

Certain fruits and vegetables can help your body rid itself of EBV and heal from its effects. The following are the best ones to incorporate into your diet (listed in rough order of importance). Try to eat at least three of these foods per day—the more the better—rotating your consumption so that in a given week or two, you get all of these foods into your system.

• Wild blueberries: help restore the central nervous system and flush EBV neurotoxins out of the liver.
• Celery: strengthens hydrochloric acid in the gut and provides mineral salts to the central nervous system.
• Sprouts: high in zinc and selenium to strengthen the immune system against EBV.
• Asparagus: cleanses the liver and spleen; strengthens the pancreas.
• Spinach: creates an alkaline environment in the body and provides highly absorbable micronutrients to the nervous system.
• Cilantro: removes heavy metals such as mercury and lead, which are favored foods of EBV.
• Parsley: removes high levels of copper and aluminum, which feed EBV.
• Coconut oil: antiviral and acts as an anti-inflammatory.
• Garlic: antiviral and antibacterial that defends against EBV.
• Ginger: helps with nutrient assimilation and relieves spasms associated with EBV.
• Raspberries: rich in antioxidants to remove free radicals from the organs and bloodstream.
• Lettuce: stimulates peristaltic action in the intestinal tract and helps cleanse EBV from the liver.
• Papayas: restore the central nervous system; strengthen and rebuild hydrochloric acid in the gut.
• Apricots: immune system rebuilders that also strengthen the blood.
• Pomegranates: help detox and cleanse the blood as well as the lymphatic system.
• Grapefruit: rich source of bioflavonoids and calcium to support the immune system and flush toxins out of the body.
• Kale: high in specific alkaloids that protect against viruses such as EBV.
• Sweet potatoes: help cleanse and detox the liver from EBV byproducts and toxins.
• Cucumbers: strengthen the adrenals and kidneys and flush neurotoxins out of the bloodstream.
• Fennel: contains strong antiviral compounds to fight off EBV.

Healing Herbs and Supplements

The following herbs and supplements (listed in rough order of importance) can further strengthen your immune system and aid your body in healing from the virus’s effects:

• Cat’s claw: herb that reduces EBV and cofactors such as strep A and strep B.
• Silver hydrosol: lowers EBV viral load.
• Zinc: strengthens the immune system and protects the thyroid from EBV inflammation.
• Vitamin B12 (as methylcobalamin and/or adenosylcobalamin): strengthens the central nervous system.
• Licorice root: lowers EBV production and strengthens the adrenals and kidneys.
• Lemon balm: antiviral and antibacterial. Kills EBV cells and strengthens the immune system.
• 5-MTHF (5-methyltetrahydrofolate): helps strengthen the endocrine system and central nervous system.
• Selenium: strengthens and protects the central nervous system.
• Red marine algae: powerful antiviral that removes heavy metals such as mercury and reduces viral load.
• L-lysine: lowers EBV load and acts as a central nervous system anti-inflammatory.
• Spirulina (preferably from Hawaii): rebuilds the central nervous system and eliminates heavy metals.
• Ester-C: strengthens the immune system and flushes EBV toxins from the liver.
• Nettle leaf: provides vital micronutrients to the brain, blood, and central nervous system.
• Monolaurin: antiviral; breaks down EBV load and reduces cofactors.
• Elderberry: antiviral; strengthens the immune system.
• Red clover: cleanses the liver, lymphatic system, and spleen of neurotoxins from EBV.
• Star anise: antiviral; helps destroy EBV in the liver and thyroid.
• Curcumin: component of turmeric that helps strengthen the endocrine system and central nervous system.

By Anthony William The Medical Medium






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People who Feel Younger, Live Longer.

According To a New Study, People Who Feel Younger...Live Longer!
What a Great Incentive For Being Positive!  Your Mind and Emotions Really Do effect Your Health.





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Combat Thinning Hair By Adding This Ingredient To Your Smoothie Recipes

As your healthy living sensibilities have matured, so have your smoothies and juices—ingredients have evolved from basic (the usual fruit and yogurt) to badass (kale and beets). Now take it a step further by adding in a naturally derived beauty benefit to your daily drink.
Things like pearl powder and ho shou wu might not sound like they belong in your blender, but these powerful add-ins, based on the principles of Eastern medicine and natural remedies, can help make your hair thicker and your skin brighter, says Kelly Sibley, founder of the cold-pressed juice company Bamboo Juices. Here are 5 of her favorite herbs to try at home.
 

Ho Shou Wu
What It Is: The roots of the Chinese knotweed vine are usually available dried in powder form.
What It Does: According to Traditional Chinese Medicine (TCM) practitioners, ho shou wu is thought to stimulate hair growth and make your hair thicker. "My husband started putting it in his smoothie, and it has helped with his hair growth," Sibley says.
Where To Get It: You can buy 32 ounces for $18 at moonjuiceshop.com.
How To Use It: Add powdered ho shou wo (check the package label for dosing instructions) to unsweetened almond milk or directly to your favorite juice or smoothie.


Burdock Root
What It Is: The thick, brown root of the burdock plant is available fresh, but the dried, powdered form is easier to add to drinks.
What It Does: Burdock root has antioxidant and antibacterial properties that might help restore balance to skin that's itchy and dry or oily and acne-prone. "I've always suffered from breakouts, and burdock is one of the best things you can do for it," says Sibley.
Where To Get It: It's available at mountainroseherbs.com at $5.25 for 4 ounces.
How To Use It: Steep burdock root powder (check the package label for dosing instructions) in 1 ½ cups water overnight to make a tea. "You can drink the tea straight, or use it as the liquid in your favorite juice or smoothie," Sibley says.

Turmeric

Photo by Photolibrary/Getty Images

What It Is: Turmeric is an earthy yellow root that's available fresh, like ginger, or dried in powder form.
What It Does: Turmeric is known for its anti-inflammatory properties and has been used for centuries to treat skin diseases in both Ayurvedic and Traditional Chinese Medicine. "It's the ultimate for inflammation caused by acne," Sibley says.
Where To Get It: Check out iherb.com, where you can get 2.6 ounces for $3.79.
How To Use It: Stir 1 tablespoon of dried turmeric into a few ounces of warm water for a turmeric shot or add it directly to your juice or smoothie. Just be careful not to get it on your clothes—turmeric makes a fierce stain.

Pearl Powder

Photo by BJI/Blue Jean Images/Getty Images

What It Is: A creamy, talc-like powder, this anti-aging agent is actually made from crushed pearls.
What It Does: It's rich in amino acids and enzymes that help promote healthy cell growth so your skin looks younger, smoother, and more vibrant, says Sibley.
Where To Get It: Hit up moonjuiceshop.com. They sell 2.5 ounces for $35.
How To Use It: Add pearl powder directly to your juice or smoothie or stir it into a glass of unsweetened almond milk (check the package label for dosing instructions).

Rose Water
What It Is: This rose-scented liquid is made from the steam of distilled rose petals.
What It Does: "Rose water is rich in antioxidants, as well as anti-inflammatory properties that can help fight blotchiness and improve your skin's tone and color," Sibley says. "It's awesome for vibrancy and an overall healthy glow," she says.
Where To Get It: Amazon.com carries it at $7.67 for 2 ounces.
How To Use It: Add 1 teaspoon of rose water to a glass of water (it's especially nice in sparkling water) or directly to your juice or smoothie.
Kelley Sibley's Smoothie Recipe
You can experiment with different herb-and-smoothie combinations to find the flavor profiles that you like best. Try turmeric with carrot and ginger or pearl powder with frozen cherries. But this easy, energizing base recipe works with everything.
1 medium avocado, pitted
1 apple, cored and chopped
2 cups leafy greens, like spinach or kale
1 ½ cups unsweetened almond milk or herb-infused tea, like burdock root tea
Powdered herbs, use amounts directed by package label
1. COMBINE all ingredients in a blender and blend until smooth.
2. DRINK immediately.
From Prevention Magazine







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Surprising Things That Can Lower Your I.Q.

Even if you can easily complete the daily crossword puzzle and regularly trounce your pals in Words With Friends—classic ways to keep your mind sharp—there may be other everyday habits chipping away at your intellect, sabotaging your precious neurons in surprising ways. Here are 6 things that top experts say could be harming your true brainpower.

1. You're stressed out.
Fretting about finances, worrying over work projects, and trying to maintain a semblance of a social life can create a potent stew of stress hormones. "High stress levels are not only associated with poorer brain functioning but may even link to an increased risk of Alzheimer's disease," says Brendan Kelley, MD, neurologist at The Ohio State University Wexner Medical Center in Columbus, Ohio. Hormonal changes linked to stress are believed to be behind this relationship. (Try these 5 meditations to calm down fast.)
2. You can't fit into your jeans.
As if you need more incentive to stay slim, research shows mid-life obesity can result in poorer cognitive performance and an increased risk of dementia later on, says Kelley. A study published in the American Journal of Epidemiology shows a link between obesity and low intellectual ability in adolescence and adulthood. "Obesity is a complex medical problem, however," says Kelley. It's not easy to disentangle whether this is because of some of the medical issues that may result from obesity or from obesity itself, he says.

3. You're living the sweet life.

Photo by Johner Images/Getty Images

Sugar not only adds inches to your waistline, but in high doses, it could affect your brain cells, says Allen Towfigh, MD, a sleep medicine doctor and neurologist affiliated with Weill Cornell Medical Center/New York Presbyterian Hospital. "Diabetics have higher incidences of dementia," notes Towfigh. The negative impact of sugar on the brain may be because of increased inflammation, according to an animal study from the University of Southern California. High sugar diets were found to affect brain cell functioning and cognitive ability.
4. You're the master multi-tasker.
Composing an email while having a discussion with your co-worker and eating lunch at the same time—sound familiar? This kind of juggling act can jam up your brain processing, says Towfigh. "Our frontal lobes are the main engines directing our attention, and they only have a finite amount of processing power." If you try to exceed what your brain can reasonably do, your mind may stall out from time to time, similar to how your computer freezes up when you try to open multiple programs.

5. You spend time with a friend who smokes.

Photo by Yulia Popkova/Getty Images

Even if you don't light up, inhaling second-hand cigarette smoke subjects the brain to a cocktail of toxic substances, says Towfigh. "Prolonged exposure to smoke increases carbon monoxide in the body, which displaces vital oxygen our brains and bodies need." Damage to blood vessels and neurons disrupt the ability of brain cells to communicate effectively and retain information properly.
6. You're always up the air.
Chronic jet lag from a busy travel schedule can affect learning and memory for up to a month after you've returned home, according to research from the University of California, Berkeley. Traveling through different time zones disrupts your body's normal circadian rhythm, says Elizabeth Lombardo, PhD, a psychologist and author of Better than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love. "In addition to problems with sleeping, eating, and hormone regulation (all of which can also influence memory and learning), it serves as a significant source of stress on your body."

From Prevention Magazine



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Ways to Combat the Effects of Darker Days

Holistic health practitioner, nutritionist at Drive 495 and founder of the SLVRBK mat, provides tips and tricks to staying healthy after the end of Daylight Savings Time.

Shorter days mean more darkness, less sunlight and increased exposure to cold weather (in much of the country). All three of these things can be extremely stressful to the body. Added stress can lead to hormonal imbalances and the increased need for certain nutrients/foods. Things like that dry skin that seem to pop up in the winter are only partly due to the cold/dark, there are other factors at play. Here are 5 things you can do to keep your body running efficiently amidst more time in the dark, and the cold (sorry, it is coming).

1) Go to sleep earlier. It may sound obvious, but the body is designed to work with the movement of the sun (the circadian rhythm). Winter is supposed to be a time for rest, recovery and a form hibernation. Since that is not feasible for most of us, do your best to wind your day down a little earlier, even a few minutes will help.
2) Have a bedtime snack. Going to bed earlier is great but we want to make sure your sleep is as restful as possible. Having a snack before bed can promote a deeper restful sleep. Often, waking in the middle of the night is due to the body going into a hypoglycemic state (low blood sugar) which triggers the release of adrenalin (i.e. you wake up with your heart pounding). A small snack such as a piece of fruit, slice of cheese, a small glass of orange juice or a glass of milk can do wonders.

3) Ensure daily intake of foods that contain Vitamin A, Vitamin D and Calcium. These nutrients have a synergistic relationship, meaning they work together to help your body adapt to stress. They are also extremely important for regulating your metabolism, ensuring optimal immune system function and making sure your skin looks great. Sure you can supplement, but there is not a better source than real food. If you tolerate dairy, that would be your best option. A raw cheese (aged 60 days or more) will be very high in the above nutrients and it contains very little (if any) lactose which means everyone can enjoy. If you are worried about weight gain from dairy, consider the fact that nations who consume dairy are usually thinner and healthier than those who don't (i.e. the French).
4) Eat protein and fat. The amino acids present in high quality protein are extremely beneficially for optimal brain function. Avoid those winter blues by ensuring that you are getting high quality protein. You don't have to go eat a huge steak either (although you can if it is grass-fed), Cheese (per point 3), eggs, Greek yogurt and chicken broth are great sources. "Good" fats like olive oil, coconut oil and butter contain nutrients that support optimal hormonal function. This means that they will help you adapt to the added stress of cold and darkness and they will also help keep your body temperature where it should be. Prolonged exposure to the cold and dark can cause a deeper change in our core body temperature which can lead to a sluggish metabolism (impaired thyroid function).
5) Get outside. If you happen to be walking down the street and catch a nice sunny spot pull over for a few minutes and enjoy it. Close your eyes, pretend you are catching some rays out in Montauk.

by Steven Macari







Ways To Improve Your Health Blog