What Are You Thinking

It’s never to early to “boost” your brain.  The article below has some great information.

Great News!

For those of you in the Indiana area, October 3 and 4, I will be at the Indy Fitness Expo (Indiana State Fairgrounds) at my Isagenix booth, from 10:00am – 5:00pm on Saturday and from 10:00am – 4:00pm on Sunday. Below is a link for free tickets, to the event. You may request up to six tickets per email address (I get credits for each ticket reserved and/or used).

There will be various free competitions, demonstrations, and seminars for adults and a super area for children. Come out and stop by, I’d love to see you!

https://www.eventbrite.com/e/indy-fit-expo-tickets-18538911383

Let me know if you have any questions or problems with the link.

“Rise and Shine” or “Rise and Moan”

Which are you — someone who wakes ready to rise and shine or do you moan and hit the snooze button? The article below has some good suggestions to jump start your day.

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There’s nothing better than waking up feeling refreshed and full of energy. But for most people, this takes some effort and planning. An energized morning depends on a disciplined bedtime routine and healthy dietary habits.

Choosing these good habits can do much more than just improve your mornings; it can also lead to better overall health for your body. Here’s a step-by-step morning refresher course for you:

1. Exercise for Better Rest

Exercise and sleep have a special relationship that creates harmony throughout the body—harmony that translates to how well you feel in the morning. Exercise aids in getting a better night’s rest and to better subsequent exercise performance. Exercise is also linked to lowering many common sleep problems (1-3). If you are someone who is less interested in exercise, try a cup of Isagenix Coffee or an e+™ shot before your workout. Coffee and caffeine can help you power through your workout with an extra boost of energy.

2. Make Early Bedtime a Priority

Research shows that getting to bed at a decent time and sleeping for seven to eight hours nightly can increase overall health and the ability to wake refreshed. Skimping on sleep for as little as an hour a night is associated with a long list of health-related problems. This “mild sleep restriction,” or lost hours of rest, can decrease your energy, the quality of your mornings, and decrease your daily fat burning by up to 50 percent (2, 3, 5).

3. Change Your Late-Night Snack to Whey Protein

Whey protein provides the complete amino acid profile that the body needs to recover while sleeping so that you can wake refreshed. Additionally, whey protein is reported to be one of the best sources of nutrition for helping regulate glucose metabolism, weight loss, muscle growth, and the retention of lean body mass (6). For ultimate effects from whey protein, try the Bedtime Belly Buster with IsaPro®.

4. Turn Down Your Bedroom Temperature

Researchers have found that a cooler environment makes for improved rest and better mornings. The consensus is that people get their best rest when their sleep environment is around 60 degrees Fahrenheit. When the bedroom is too warm or too cool, sleep quality may not be optimal. Poor sleep is associated with alterations in insulin sensitivity and hormonal regulation (7).

5. Nix the Electronics Before Bed

Light-emitting electronic devices used before sleep make it harder to fall asleep (8). This delayed sleep onset causes glitches in the body’s natural rhythm, suppressing production of melatonin in the body. A lack of melatonin leads to reduced amounts of deep sleep needed for morning alertness. When technology is used in the evening it can increase alertness, making it more tempting to stay up late. Turning off the late-night technology will help you to rest deeply, so that your body can release appropriate levels of growth hormone and cortisol, while waking refreshed and ready to go. Isagenix provides a superior melatonin product, Sleep Support & Renewal, which can also help restore melatonin levels to help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.

6. When you Wake, Drink Isagenix Coffee

Even if you had a less than optimal night’s sleep, there is hope for a more alert morning. You can outsmart the morning blues with Isagenix Coffee. Coffee is steeped with energy-boosting caffeine, along with other components like chlorogenic acid, ferulic acid, and caffeic acid that are a bonus “perk.” It’s also an excellent, zero-calorie beverage that studies show is associated with a lower body weight (9). Give these science-approved tips a try and watch as you become more of a morning person.

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References

Chennaoui M et al. Sleep and exercise: A reciprocal issue? Sleep medicine reviews 2015; 20: 59-72.
Hursel R et al. Effects of sleep fragmentation in healthy men on energy expenditure, substrate oxidation, physical activity, and exhaustion measured over 48 h in a respiratory chamber. Am J Clin Nutr 2011; 94: 804-8.
Copinschi G et al. Alterations of circadian rhythmicity and sleep in aging: endocrine consequences. Hormone Research 1997; 49:147-52.
Lucas M et al. Coffee, caffeine, and risk of depression among women. Arch Intern Med 2011; 26: 1571-1578.
Van Helder T et al. Sleep deprivation and the effect on exercise performance. Sports Med 1989; 7: 235-47.
Pegoretti C et al. Milk an alternative beverage for hydration. Food Nutr Sci 2015; 6: 547-554.
Wang Y et al. Appropriate indoor operative temperature and bedding micro climate temperature that satisfies the requirements of sleep thermal comfort. Building and Environment 2015; 92: 20-29.
Changa A et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS 2014; 112 (4): 1232–1237.
Hall S et al. A review of the bioactivity of coffee, caffeine and key coffee constituents on inflammatory responses linked to depression. Food Research International 2015.

Cleansing—Good for the Body, Mind and Soul

Ever do a cleanse?  They can be difficult, but the rewards are great.  This article has some good suggestions.

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Make Cleanse Days your favorite days!

Cleanse Days can be mentally challenging. The last thing you ever want is to feel overwhelmed during Cleanse Days, making you more likely to quit. There’s really no reason why you should struggle when trying to do something good for your body – and Cleanse Days have been shown to be highly beneficial to your health (1, 2). So, here’s a tip—instead of dreading Cleanse Days, set them apart as days to look forward to with high anticipation, and as a time of nurturing and exploration.

We’ve identified some simple, enjoyable actions that can help you with this process during your Cleanse Days. These are all actions that scientific studies have shown can make for happier and more successful changes in health behavior. Our hope is that with these actions, you can stop dreading Cleanse Days and start looking forward to them.

Tip 1: Go Outside On Cleanse Days. Make time in nature a must. Those who enjoy nature often have greater overall physical health (3-7). Studies found that those who spend more time outdoors in green environments experience better cognitive functioning, greater self-control, increased self-discipline, better impulse control, and improved overall mental health. Nature has the power to “recalibrate” our outlook, and to increase our physical and psychological feelings of strength and wellness. Research shows that spending time in nature positively helps us to cope with stress, overcome problems, and become more attuned to our body, all of which can help you have a more successful Cleanse Day.

Tip 2: Take a Walk With a Friend On Cleanse Days. Move your body! Exercise benefits the mind and the body way after the fact, providing a feel-good effect for extended periods of time post-activity (7-10). According to a study published in the journal Medicine & Science in Sports & Exercise, exercise can improve mood and can help alleviate the effects of emotional stressors (9). If you put moderate, low-intensity exercise into play on Cleanse Days, you’ll reduce your stress and you’ll be better able to work through any Cleanse Day-related anxiety or emotional challenge. You can enhance the health-boosting effects of your low-impact activity by bringing along a partner. There exists a beneficial synergy between being outdoors, leisure activity, and socializing (7). Leisure activities, for the purpose of social connection and fun as opposed to activities purposed to burn calories, have a greater impact on well-being (8). You’ll have healthier and happier Cleanse Days by prioritizing outdoor leisure activities with friends.

Tip 3: Listen to Music. Do you have an uplifting Cleanse Day playlist? According to a research review from the University of Gothenburg, everyday music listening has the power to enhance both health and well being (11). The study revealed that listening to music not only increases positive emotions, but can lead to lower stress levels, too. It’s probably not a surprise that enjoyable music brings pleasure to you and those around you. But what you might not know is that music can affect blood pressure, pulse, breath, and all of the important, feel-good neurochemicals, such as serotonin, cortisol, and oxytocin, which help us to feel pleasure and assist us in becoming motivated (13). Listening to enjoyable music can even strengthen the immune system, improve mood, inspire socialization, and stimulate the deep sensory channels of the brain that calm and soothe the body (11-15). By using music to keep your brain occupied and happy, you can easily overcome a difficult Cleanse Day!

Remember, you are in charge of your Cleanse Days. What you chose to do on your Cleanse Days may make or break them. Choose positive actions and do not give up, and your Cleanse Days can truly become your favorite days.

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References

Varady KA et al. Alternate-day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet. Metabolism 2013;62:137-43.
Varady KA et al. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr 2009; 90:1138-43.
Carrus G et al. Go greener, feel better? The positive effects of biodiversity on the well-being of individuals visiting urban and peri-urban green areas. Landsc Urban Plan 2015; 134:221-228.
C3 Collaborative Network. Countryside Recreation. A countryside for health and wellbeing: The physical and mental health benefits of green exercise. Lancet 2015.
Ward C et al. More green space is linked to less stress in deprived communities: Evidence from salivary cortisol patterns. Landsc Urban Plan 2012; 105:221-229.
Groenewegen P et al. Vitamin G: effects of green space on health, well-being, and social safety. BMC Public Health 2006; 6: 149.
Pretty J et al. Green exercise in the UK countryside: Effects on health and psychological well-being, and implications for policy and planning. J Environ Plann Man 2007; 50: 211-231.
Downward P et al. Is it Pleasure or Health from Leisure that We Benefit from Most? An Analysis of Well-Being Alternatives and Implications for Policy. Soc Indic Res 2015; 1-23.
Smith JC. Effects of emotional exposure on state anxiety after acute exercise. Med Sci Sports Exerc. 2015; 45 (2): 372-378.
Stathopoulou G et al. Exercise interventions for mental health: a quantitative and qualitative review. Clin PsycholSci Pract 2006: 13:179-193.
Helsing M. Music in everyday life: the effects of everyday music listening on emotions, stress, and health. 2011.
Daykin N et al. Music as a Resource for Health and Wellbeing. International Handbook of Occupational Therapy Interventions. Springer International Publishing. 2015; 825-829.
Ragalio A et al. Music and health: what interventions for what results? Fron Psycho 2015; 6.:doi.10.3389
Västfjäll D et al. Emotional responses to music: The need to consider underlying mechanisms. Behav Brain Sci 2008; 31: 559-575.
Mitchell L et al. Music, health, and wellbeing. Chapter: Cognitive performance after music listening: A review of the Mozart effect. Oxford University Press. 324-338.

Healthy Coffee??

I’ve had my own taste testers chime in with “two thumbs up” reviews on this coffee. Below is more information.

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We are ecstatic to announce the launch of this highly anticipated new product. Now you can enjoy Premium or USDA-Certified Organic Isagenix Coffee, hot or iced. It’s the product we know you’ve all been waiting for.

Available in 12-ounce bags, Isagenix Coffee is a medium roast made from a fairly traded blend of 100 percent arabica beans grown at high altitudes.

Our beans are selected by a licensed coffee grader, slow roasted in small batches, and expertly blended by a certified roast master using cool grind technology. This unique process prevents over-roasting and ensures the perfect medium-roast blend.

Survey Says…
In a blind taste test conducted by an independent third party, both Isagenix Coffees were rated significantly higher than several leading premium coffee brands. Isagenix Coffee, in both Premium and USDA-Certified Organic blends, has a rich and smooth taste, and is deeply aromatic and perfectly roasted—giving you a wonderful experience with every cup.

But, Isagenix doesn’t stop there. Each bag of Isagenix Coffee is also infused with green tea extract, trace minerals (to help offset the acidity), and coconut oil.

“Isagenix Coffee is an exceptional and distinctively delicious product that is manufactured using sophisticated environmental controls, not over-roasted, to retain the coffee’s protective properties and distinguished flavor,” said Isagenix Chief Science Officer Suk Cho, Ph.D. “This addition to the Isagenix family represents a new solution for consumers looking for a wholesome coffee option to provide a satisfying energy boost to brain and body.”

Grounded in Science
“We know there’s been a lot of confusion surrounding coffee, including what kind of benefits it has and how it fits into an Isagenix System and a healthy lifestyle,” says Dr. Cho.

To dispel some of the many myths surrounding the consumption of coffee, Lenore Arab, Ph.D., a world-renowned scientist and expert on nutritional epidemiology, spoke at our 2015 “Breakthrough” Celebration.

“Early research looking at coffee was good, but it had a lot of confounding variables that muddied our understanding of it,” shares Arab. “New nutritional epidemiology proves otherwise.”

In fact, thanks to in-depth scientific research, we now know that coffee is associated with a broader range of positive health outcomes.

Coffee is even said to encourage people to exercise (making them more likely to exercise), improve exercise performance, both through power and endurance, and even add to the enjoyment of exercise.

Even more exciting, Isagenix Coffee is approved for Cleanse Days—keep in mind, that’s coffee without sugar or cream.

“I love it. I am a regular coffee consumer,” shares Dr. Cho. “Coffee powers me through my early morning spin classes, and it keeps my mind awake and alert for meetings throughout the day.”

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Have You Seen the Light?

Interesting article, below, on how light affects your health.

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Treat your circadian rhythm with great respect, and it will yield the best performance of your life.

By Michael Colgan, Ph.D.

As did all life on Earth, humans evolved in concert with the rhythms of the light. The retinas of your eyes transmit the light to a biological clock in the suprachiasmatic nucleus (SCN) in the middle of your brain. The SCN then triggers thousands of physiological functions of hormones, nerves, muscles, organs, and brain 24 hours a day, lifelong (1,2).

Resistance exercise, for example, is best done from 6 to 10 a.m., the time of the circadian cycle when anabolic hormones are at their highest peak. Skill training, balance, coordination, speed, and agility practices are best done from 4 to 6 pm, the time of your cycle when the brain, hormones, and muscular reactions supporting these abilities are most readily accessed (1,2).

All the migrations of animals and birds, nest building, mating, birth, occur to the rhythms of the light. All the great cycles of Nature occur to the rhythms of the light. So does the cycle of human life, even including reproduction, if left undisturbed by artificial light and inactivity (3).

Most of us live under the illusion that we scamper through life voluntarily. In fact, the rhythms of light control every aspect of human physiology, especially sleep/wake cycles, energy levels, hormone release, brain growth, muscle growth, body fat, and health.

This activity, 24 hours a day, uses expression of more than 20 percent of your total genome, making light the largest control system in human physiology (4-6). If you can’t believe it, try ignoring your circadian cycle entirely for a week. Decades ago ignorant studies subjected lab rats to such abuse: no food, no water, no activity, no sleep for a week. Most of the rats died.
The daily rhythms of light and dark control almost every aspect of human physiology.

Yet, the majority of folk pay scant heed to the light and its demands on our design for daily cycles of exercise, real nutrition, expulsion of waste, and long nightly sleep for recovery and growth. The National Institutes of Health, for example, reports that one-third of Americans get insufficient sleep.

The NIH also recommends 10,000 steps per day (equivalent to a 45-minute gym workout) as the minimum exercise for good health. The North American average – a tad over 5,000 steps (5-6).

The NIH also report that 29 million Americans are now suffering adult-onset diabetes, despite clear evidence that the majority of cases of this disease are self-induced by faulty lifestyle. Principal causes: lack of exercise, garbage nutrition, and insufficient sleep (7-9).

You might think it takes years of such neglect to develop diabetes. Not so. Insulin resistance and cardiovascular degeneration need less than a week of inactivity or poor sleep to begin. Less than a week (8-9).

In the latest study, young healthy volunteers skipped exercise for just five days, while researchers measured the function of blood vessels in their legs. During even this short inactivity, the blood vessels degenerated rapidly. It took several days of return to activity equivalent to 10,000 steps a day before the legs improved to normal (9). The answer for athletes is simple. Treat your circadian rhythm with great respect, and it will yield the best performance of your life.

About Dr. Colgan

Michael-Colgan-107x135Dr. Michael Colgan is a world-renowned research scientist, leading expert in the inhibition of aging, and a member of the Isagenix Science Advisory Board. Dr. Colgan has provided nutrition, training and anti-aging programs to more than 11,000 athletes, including many Olympians. He is director of his eponymous Colgan Institute, a consulting, educational and research facility concerned with the effects of nutrition and exercise on athletic performance, along with prevention of chronic degenerative disease, and prevention of degeneration of the brain. Dr Colgan’s sports articles are published on his blog http://www.drmichaelcolgan.com.

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References

Pierpaoli W, et al, (eds). The Aging Clock. New York: New York Academy of Sciences, 1994.
Bollinger T, Bollinger A, Oster H, et al. Sleep, immunity, and circadian clocks: a mechanistic model. Gerontology. 2010;56(6): 574–80.
Rojansky N, et al. Seasonality in Human Reproduction: An Update. Human Reproduction, 1992;7:735-745.
Mullington JM, et al. Sleep loss and inflammation. Best Pract Res Clin Endocrinol Metab. 2010;24(5):775–84.
Knutson KL, Spiegel K, Penev P, et al. The metabolic consequences of sleep deprivation. Sleep Med Rev. 2007;11(3):163–78.
Spiegel K, Knutson K, Leproult R, et al. Sleep loss: a novel risk factor for insulin resistance and type 2 diabetes. J Appl Physiol. 2005;99(5):2008–19.
Van Cauter E, Spiegel K, Tasali E, et al. Metabolic consequences of sleep and sleep loss. Sleep Med. 2008;9(Suppl. 1):S23–8.
Mikus CR1, Oberlin DJ, Libla JL, Taylor AM, Booth FW, Thyfault JP. Lowering physical activity impairs glycemic control in healthy volunteers. Med Sci Sports Exerc. 2012 Feb;44(2):225-31. doi: 10.1249/MSS.0b013e31822ac0c0.
Boyle LJ1, Credeur DP, Jenkins NT, Padilla J, Leidy HJ, Thyfault JP, Fadel PJ. Impact of reduced daily physical activity on conduit artery flow-mediated dilation and circulating endothelial microparticles. J Appl Physiol. 2013 Nov;115(10):1519-25. doi:10.1152/japplphysiol.00837.2013. Epub 2013 Sep 26.

Coffee….How Do You Like It?

interesting info in the article below.  I’m not a coffee drinker, but many of you are.  Isagenix is premiering a new healthier coffee product, this month.  Maybe I’ll give it a try.  Why don’t you….and let me know what you think.

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Studies have shown that high-quality coffee can be a healthful addition to the diet.

Coffee is perhaps the most well-studied beverage on the planet. It’s difficult to go a month without hearing about a new scientific finding related to one of the world’s favorite drinks.

Because of such a high level of interest, it also shouldn’t come as a surprise that plenty of perplexity surrounds coffee’s complex nature. In addition, there exists a history of scientific studies that seem to suggest coffee links to possible health problems. However, this early observational research regularly viewed coffee consumption through epidemiology and found associations that were confounded by variables such as smoking, poor dietary habits, sedentary behaviors, and products used to adulterate it, such as the use of trans fat-ridden creamers, syrups, and sugars.

Now, better well-designed research is telling a different story. When scientists honed in on coffee, just coffee, its health value was illuminated. Most recently, for example, the U.S. Dietary Guidelines Advisory Committee reviewed all the latest evidence surrounding coffee as it relates to health and, for the first time in history, gave a recommendation to continue enjoying coffee in a moderate range—three to five cups per day for adults (1).

Inherently, what the evidence suggests, is that coffee is good, but that both poor health behaviors and unhealthy products often associated with its use could make coffee an easy target to vilify.

From recent scientific studies, we now know that those who drink coffee on a regular basis tend to live healthier lives, perhaps in part because it’s a unique delivery vehicle of certain antioxidant phytochemicals and beneficial amounts of caffeine, but also because it might displace other types of drinks such as sugary beverages in the diet (2, 3).

From randomized controlled trials, we know that coffee is also useful for boosting energy, increasing memory and concentration, helping to maintain blood sugar control, boosting mood, boosting better blood flow, and is a proven ergogenic aid (4-13). Coffee, in fact, is shown to enhance short-term athletic performance in sprinting, cycling, weightlifting, and distance running (8-10).

Coffee drinkers are also reported to have better long-term cognitive function and memory in comparison to non-coffee drinkers (14). And, yes, people who drink coffee do tend to have lower bodyweights, when consumed at levels of three to five cups per day (15).

That doesn’t give folks a green light to drink as much coffee as they want. Risks associated with too much coffee drinking still remain, so a word of caution is necessary for overconsumption. When consumed in excess or in the evening or night, coffee is also linked to poor sleep and insomnia (16). Coffee is also not a great accompaniment to tobacco, drugs, and alcohol (17-19).

However, for the most part, it’s quite safe to say that coffee has all but shaken off its reputation as potential villain in the diet. In fact, it’s more likely that it’s one of the best-studied, scientifically supported drinks.

For coffee’s key benefits, without the risks, the solution is to avoid the type of poor-quality coffee that demands regular amounts of sugar and creamers, and instead to choose premium, or high-quality coffee that is delicious and satisfying.

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References

U.S. Department of Health and Human Services. Scientific Report of the 2015 Dietary Guidelines: Part A. Executive Summary. Available at: http://www.health.gov/dietaryguidelines/2015-scientific-report/02-executive-summary.asp
American Chemical Society Meeting & Exposition, Washington, D.C., Aug. 27-Sept. 1. 2005.
Lopez-Garcia E, Van Dam R, PhD,. Li T, MD, Rodriguez-Artalejo F, MD,PhD et al. Association of long-term coffee consumption with total and cause-specific mortality. Ann Intern Med. 2008;148(12): 904–914.
Lee JK, Kim K, Ahn Y, Yang M et al. Habitual coffee intake, genetic polymorphisms, and type 2 diabetes. Euo J Endocrinol. 2015;14-0805.
Beam J, Gibson A, Kerksick CM, Conn A, White A et al. Effect of post-exercise caffeine and green coffee bean extract consumption on blood glucose and insulin concentrations. Nutrition. 2015;31(2):292-297.
Yang T, Crowe F, Cairns B, Reeves G et al. Tea and coffee and risk of endometrial cancer: cohort study and meta-analysis. Am J Clin Nutri.2015;101(3):570-8.
Xiaofeng Y, Zhijun B, Jian Z et al. Coffee consumption and risk of cancers: a meta-analysis of cohort studies. BMC Cancer. 2011;11.96.
Arciero P, Miller V et al. Performance enhancing diets (PED’s) and the PRISE protocol to optimize athletic performance. J Nutri Meta. 2015; 2015:1-39.
Noguchi K, Matsuzaki T, Sakanashi M et al. Effect of caffeine contained in a cup of coffee on micro-vascular function in healthy subjects. J Pharm Sci. 2015. 127(2):217-222.
Duncan MJ, Smith M, Cook K, James S. The acute effect of a caffeine-containing energy drink on mood state, readiness to invest effort, and resistance exercise to failure. J Strength Cond Res. 2012; 26(10):2858-65.
Dodd F, Kennedy D, Riby L et al. A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination on cerebral blood flow, cognition and mood. Psychopharmacology, 2015;1-14.
Kim Y, Kwak S et al. Caffeine intake from coffee or tea and cognitive disorders: A meta-analysis of observational studies. Neuroepidemiology.2015; 44(1): 51-63.
Agim Z et al. Dietary factors in the etiology of parkinson’s disease. BioMed Research International, 2015. 1-16.
Santos C, Costa J, Santos J, Vaz-Carneiro A et al. Caffeine intake and dementia: systematic review and meta-analysis. J Alzheimers Dis. 2010;20(1):187-204.
Grosso G, Stepaniak U, Micek A, Topor-Mądry R, Pikhart H, Szafraniec K et al. Association of daily coffee and tea consumption and metabolic syndrome: results from the Polish arm of the HAPIEE study. Eur J Nutr. 2014; 10: 1-10.
Greden J. Anxiety or caffeinism: A diagnostic dilemma. The American Journal of Psychiatry. 1974; 131(10):1089-1092.
Jiangbo C, Shuo L. Tea and coffee consumption and risk of laryngeal cancer: A systematic review meta-analysis. JPone. 2014;10.
Zeegers M, Tan F, Goldbohm R, Van den Brandt P. Are coffee and tea consumption associated with urinary tract cancer risk? A systematic review and meta-analysis. Int J Epidemiol. 2001; 30(2):353-62.
Tang N, Wu Y, Ma J, Wang B, Yu R. Coffee consumption and risk of lung cancer: a meta-analysis. J.Lung Cancer. 2010; 67(1):17-22.
Other sources to visit:

http://www.hsph.harvard.edu/nutritionsource/coffee/
http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/January/what-is-it-about-coffee

One Sheep, Two Sheep…..Do You Need More Sleep?

Some good thoughts in the article below.

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If you’re like 40 percent of all Americans, according to a recent Gallup Poll, you’re not getting your recommended seven to nine hours of sleep daily (1). The answer? Run or bike (preferably in the morning) and weight train daily. (It doesn’t matter what time, day or night.)

The majority of athletes already do some sort of weight training, along with other exercise, and tend to sleep better than most people. Now, new research is starting to reveal why that’s the case physiologically, which could mean profound sleep benefits for anyone.

After all, most athletes recognize that lack of sleep or poor sleep is awful for recovery after exercise. It’s worse than that — it’s just plain unhealthy. For the majority of the population, sleep problems are linked to weight gain, lack of cardiovascular fitness, and poor management of blood sugar and blood pressure (2). (See the article Athletes, How Do You Sleep at Night? for more information on different recommendations for athletes to improve their sleep.)

Last December researchers at Appalachian State University compared how different endurance exercises and timing affected sleep quality (3). The researchers found that exercising earlier in the day (7 a.m.) led to the most positive changes in terms of nighttime blood pressure and sleep quality.

But what about resistance training? To answer this, these researchers performed another study this time evaluating weight training and how it affected sleep quality in college students (4).

Recently published in the Journal of Strength and Conditioning Research, the scientists randomized subjects to perform 30 minutes of resistance training daily at different times (7 a.m., 1 p.m., and 7 p.m.) over several days. The subjects also went one day without any resistance exercise – a “control day”. Then the researchers once again looked at measures of sleep quality including nocturnal blood pressure and duration of sleep.

The researchers found that resistance exercise led to significantly better sleep quality compared to their non-resistance training control day. Even the 7 p.m. trial resulted in significantly less time awake after initially falling asleep compared to the control day.

These findings indicated that timing of resistance training does not make a significant impact on sleep quality or nighttime blood pressure and moreover, suggested that weight training at any time of the day may improve quality of sleep.

According to lead author Jessica Alley daily exercise betters sleep, helps maintain muscle, strengthens bones, and improves cardiovascular health.

In conjunction with proper exercise, Isagenix provides additional tools to improve sleep quality. For instance, Sleep Support and Renewal contains a proprietary blend of natural herbs and the amino acid L-theanine combined with fast-acting melatonin to naturally help reset your sleep clock. Also, for some individuals, the calming presence of adaptogen-rich Ionix Supreme can facilitate better sleep as well.

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References:

http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx
Buxton OM, Marcelli E. Short and long sleep are positively associated with obesity, diabetes, hypertension, and cardiovascular disease among adults in the United States. Soc Sci Med 2010;71:1027-36.
Fairbrother K, Cartner B, Alley JR et al. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vasc Health Risk Manage 2014;10:691.
Alley JR, Mazzochi JW, Smith CJ, Morris DM, Collier SR. Effects of Resistance Exercise Timing on Sleep Architecture and Nocturnal Blood Pressure. J Strength Cond Res 2015;29:1378-85.

Are You Serious?……..Serious About Running?

I’ve never had the bug to be a long distance runner, but for those of you that do, here is an article containing some important information.

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With nutrition playing such a key role in performance, make sure you have the right answers to these common questions.

Whether you are a seasoned runner or just starting out, the question of “what to eat” can be baffling. Depending on the intensity, frequency, and duration of exertion, the specific nutrition needed to properly fuel and aid in performance and recovery changes (1). The following answers will assist in helping you put sound nutrition practices into play. Remember—what you eat and drink can make or break your runs.*

1. What should I eat before training?

As your mileage and training intensity increases, so will your demand for pre-training nutrients (2). Fueling pre-run with complex carbohydrates will assist your body in efficiently manufacturing and burning energy as adenosine triphosphate (ATP). ATP is what powers your run. The ATP energy you need and use during your run is formed partly through the breakdown of glucose (1, 2). Complex carbohydrates provide just that, glucose.

Scientists recommend pre-run fuels that include easily digested complex carbohydrates consumed one to two hours before exercise (1, 2). Complex carbohydrates are generally higher in fiber and lower in simple sugars, providing longer-burning energy. An ideal pre-run snack would combine complex carbohydrates with low fat and moderate- or high-protein foods. For example: a whey protein shake with added oats, hemp seeds, or a spoonful of peanut butter.

2. Do I need a pre-workout supplement?

If you wish to have an enjoyable and extended workout, a pre-workout supplement is ideal. Researchers have found that using caffeine prior to working out increases the perceived enjoyment of exercise and aids in finishing strong (3). In addition, sports nutrition scientists from Basel, Switzerland recommend supplementing pre-exercise nutrition with caffeine and dietary nitrates (as found in beets, spinach, and arugula) (4).

For optimal performance, athletes choosing to use caffeine should caffeinate at least one hour before exercise. Like caffeine, beetroot juice has also been scientifically studied to aid the body in endurance activities and to increase stamina (4). Based on existing evidence, endurance athletes should supplement with nitrate-rich beetroot juice in the days leading up to an event as well as an hour or two before exertion (4).

Isagenix e+™ energy shots can also be combined with any flavor of Replenish™ for an energizing and hydrating pre-workout supplement. Coffee, plain or over ice, and blended with a scoop of Natural Chocolate IsaLean® PRO, is a great tasting way to supplement pre-workout as well.

3. What should I eat after training?

Optimal post-training recovery depends on three things: replacement of glycogen, replenishment of electrolytes, and rest (1). If you want to be ready for your next workout, immediate post-training fuel is needed to minimize lactic acid and to bring the body back into homeostasis. Refuel with both protein and complex carbohydrates and replenish your electrolytes with additional foods and fluids.

Whey protein is the suggested recovery fuel for fast-absorbing nutrition that aids muscle synthesis and that provides the branched-chain amino acids (BCAAs) that muscles need after training to fuel growth (5).

The whey protein you choose should also include some quickly absorbed carbohydrates. If using IsaPro®, try blending a banana or a handful of berries into it. Dense fiber foods and fats, such as hemp seeds, flax, nuts, and avocado, can also be added to your post-run fuel for taste. IsaLean Shake or IsaLean PRO Shake blended with fresh berries, Replenish (any flavor), or Ionix® Supreme, or topped with a crumbled IsaDelight Plus™, are all excellent ways to deliver immediate nutrition to the body. Or, blend IsaLean Shake (Creamy French Vanilla or Creamy Dutch Chocolate), t+ Chai, a banana, and top with a crumbled IsaLean Bar. Adding Replenish to Creamy French Vanilla IsaLean Shake or Natural Vanilla IsaLean PRO Shake is also a delicious way to replace glycogen and electrolytes.

4. If I am only working out once a day, how important is it to refuel after training?

Regardless of the amount of workouts you endure, your body needs carbohydrates, protein, and electrolytes to be replenished (1, 6). Sports drinks with healthy carbohydrates offer an easy solution. Consuming electrolytes should be done during the post-exercise window, immediately after exertion, and throughout the next 24 hours (1-6). Post-exercise whey protein shakes (like IsaLean PRO) with added electrolyte powders (such as Replenish) will do the trick.

5. If I am working out twice a day, how often and what should I eat to optimize energy?

If you are working out multiple times in the same day, it is essential to refuel with 50 grams of complex carbohydrates after each workout and to eat additional small snacks or meals containing complex carbohydrates every few hours in between (1, 12). Your body will need the added glucose, the added electrolytes, and additional rest. This increased nutrition should be spaced throughout the day, up until bedtime.

Keep snacks on hand. Do not skip meals. Eat moderate portions (12).

High-energy snacks include coffee-infused protein smoothies, oats with hempseeds, and energy bars. Try homemade freezer pops made with blended IsaLean PRO, Replenish, and fruit.

6. What should I eat on my day off?

When you are not pounding the pavement, reduce your carbohydrate intake and eat a balanced menu of healthy foods. You will not be firing through your glycogen stores as you do on training days. Although many believe carbohydrate loading on days off to be a sound nutritional strategy, scientists recommend moderate intakes of healthy fuels to better expedite recovery (7). Examples include quinoa, fish, vegetables and moderate servings of fruit. Rest days also present an opportunity for scheduled Isagenix Cleanse Days.

7. What should I eat during the week before a race to prepare?

Similar to rest days, trying to “carb load” by eating an increased amount of carbohydrates the night before a race or workout is not very productive—it must be a process where you prime your body progressively. Increase carbohydrates throughout the days before a race, while gradually tapering activity (7). This might include adding sweet potatoes, whole grains, and more fruit to your diet, as well as trading in high-intensity runs for slower-paced jogs or doing yoga.

The rationale for upping carbohydrate intake prior to an event is to ensure maximum glycogen stores, which helps delay race-day fatigue and aids in maintaining a greater pace over longer distances (7).

8. How important is protein for an endurance athlete?

Protein plays a pivotal role in any athlete’s success. It provides the body with the amino acids that are needed and used by every cell, tissue, organ, and system. Protein allows for cellular growth and repair. And, although often misunderstood, protein supports muscle growth (it does not cause muscle growth). Exercise produces stress on and to the muscles, and it’s this process that initiates muscle growth. Protein is simply essential to the support of muscle development and recommended immediately after working out (2).

Protein also prevents muscle wasting, aids speedy recovery of damaged muscle and tissues, promotes mitochondrial biogenesis, supports better oxygenation, and provides the satiety hard working body’s desire (2, 8, 9).

Isagenix IsaLean PRO and IsaLean Shake are excellent protein sources that can be blended or added to many foods for better performance fuels. Adding IsaLean PRO to slow-cooked oats, yogurt, and natural puddings is a smart way to increase protein intake. Isagenix Whey Thins™ can be crushed or crumbled and added to salads, cottage cheese, or hummus for added protein and crunch.

9. How important is fat for an endurance athlete?

Fats offer the body twice the energy per gram than carbohydrates do. They are a slower-burning fuel, critical to hormone production, promote nutrient uptake, and provide a physical protective cushion for the body’s internal organs. Adequate fat intake also protects the athlete from injury and from hormonal disregulation (1).

Runners need fat and will require greater fat intakes to fuel longer sessions of lower intensity exercise. When the runner sets out on a long tempo run, fat does not become available for energy use until the glycogen stores, from carbohydrates, are burned. This adaptation occurs about 30 minutes into an exercise session. Scientists argue that fat alone can supply up to 60 percent of energy required for a long bout of exercise (1, 7).

10. What are the best sources of carbs, protein, and fat for endurance athletes?

Think low-glycemic carbohydrates, quality sources of protein, and fish-based or plantbased polyunsaturated fats (1-7). Low-glycemic carbohydrates come from oats and whole grains, and fruits and vegetables. These can also be added to whey protein shakes. Fish, such as tuna, mackerel, sardines, herring, and salmon, provide rich sources of protein and omega-3 fatty acids vital for performance and recovery (1). Avocados, nuts, hemp seeds, and flax top the list of plant-based fats easily added to shakes and salads. Sports drinks, gels, blocks, bars, and bananas are smart choices during an endurance event to restore and maintain electrolyte balance. Post-endurance fuel should include recovery shakes, made with whey protein, hemp seeds, oats, and added electrolytes. Meals and snacks should be planned, and recovery meals and drinks should not be delayed (10-12). Most importantly, ensure you are not skipping meals or forgetting to hydrate (10).

Remember, your run tomorrow depends on your nutrition today.

*Exercise intensity can depend on age, active status, and health status. It’s advised to check with your personal physician before starting any physical activity program.

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References

Williams C. Recovery from exercise: Role of carbohydrate nutrition. J Move Health Exerc 2014;3:1-13.
Barys A et al. Sports nutrition: Critical components for optimal performance. J Student Res. Georgia College.
Schubert M et al. Caffeine consumption around an exercise bout: Effects on energy expenditure, energy intake, and exercise enjoyment. J Appl Physiol 2014;117:745-754.
Ormsbee M et al. Pre-Exercise Nutrition: The role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients 2014;6:1782-1808.
Phillips S et al. The role of milk-and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr 2009;Aug;28:343-54.
Josephson, S. Recovery Nutrition. NSCA’s J Perform Train. 2003;5:16-17.
Flynn L. Marathon runners and their nutrition views, practices, and sources of nutrition information. 2014; 47.
Moore D et al. Beyond muscle hypertrophy: Why dietary protein is important for endurance athletes. Appl Physiol Nutr Metab 2013;39:987-97.
Breen L et al. The influence of carbohydrate-protein co-ingestion following endurance exercise on myofibrillar and mitochondrial protein synthesis. J Physiol 2011;15:4011-25.
Van Loon L et al. Concluding remarks: Nutritional strategies to support the adaptive responses to prolonged exercise training. Nestle Nutr Inst Workshop Ser 2013;75:135-141.
Burke L et al. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab 2010;20:515- 532.
Vintro A. Nutrients and timing for the perfect athletes snack. Collegiate Nutrition Education. Nutrition Logic. Portland, OR.

Cleaning Day

You make sure your home is clean.  You make sure you have clean clothes.  So, don’t neglect your body.  Helpful information in the following article.

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The scientifically supported blend of ingredients make Cleanse for Life a one-of-a-kind product.

One of the unique and essential components of the scientifically validated Isagenix system is nutritional cleansing, the “star” of which is Cleanse for Life®. The antioxidant-rich botanical beverage helps support safe and effective detoxification on fat-burning Cleanse Days.

But how does Cleanse for Life work? To understand how Cleanse for Life supports detoxification, Isagenix Research and Science collaborated with cell biologists at the University of Colorado to determine how the bioactive components of Cleanse for Life influenced cell detoxification pathways. Recently, Isagenix Manager of Research and Science Eric Gumpricht, Ph.D., presented the results at the national Experimental Biology conference in Boston.

The scientists first observed that Cleanse for Life significantly reduced oxidative stress in cells incubated with toxic hydrogen peroxide. Additionally, Cleanse for Life increased the amount of key detoxification proteins. Exactly the type of thing you’d want to happen while you’re cleansing!

However, perhaps the most intriguing result from the study the scientists observed was what happened when cells were incubated with the toxic compound polychlorinated biphenyl-153 (PCB-153). This toxin was chosen specifically because of clinical studies led by nutrition and exercise scientist Paul Arciero, Ph.D., at Skidmore College. Study results revealed that individuals losing weight on the Isagenix system had a significant increase in PCB-153 release from fat stores—the first step in detoxification. (See the Skidmore Study flyer to learn more.)

“When cells were incubated with PCB-153, they died so quickly and looked so bad under the microscope that we weren’t really able to carry out the experiment as long as we normally do,” said University of Colorado scientist Gagan Deep, Ph.D. “However, when we added Cleanse for Life to the cells, they not only survived much longer, but microscopically you could also tell they were thriving and did not have the tell-tale signs of cellular and DNA damage.”

This research, which will be submitted to a peer-reviewed journal, provides an additional driving force for investigating how Isagenix products and comprehensive systems function to improve health and wellbeing.

“While our focus is to conduct clinical studies to obtain evidence for health benefits of Isagenix products, sometimes there are good rationales for performing in vitro and cellular studies,” Dr. Gumpricht says. “This new study provides us an essential first step in identifying a mechanism explaining how Cleanse for Life may support antioxidant status and detoxification for individuals on Cleanse Days.”

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Reference

Gumpricht E, Kumar R, Hussain A, Sabarwal A, Ramteke A, Cho S, Deep G. A Natural Herbal Beverage Exhibits Significant Cytoprotection and Promotes Nrf-2 Activation in Cells April 2015 FASEB J 2015;29 (Supplement) Abstract # 607.1.