Posts Tagged ‘sleep’

A Fruit Replaces Hormonal Sleep Aid

cherriesIf you’re having trouble getting enough quality sleep, try drinking tart cherry juice, according to research presented at the Experimental Biology 2014 meeting. Louisiana State University scientists say imbibing tart cherry juice, a rich source of melatonin, the sleep hormone secreted by the body’s pineal gland, twice a day for two weeks increases sleep time by nearly 90 minutes among adults with insomnia.

Tart cherries also increase levels of tryptophan, an amino acid the body uses to manufacture serotonin, a neurotransmitter that facilitates sleep.

It is increasingly important to find sleep aids without side effects, says co-author Frank L. Greenway, MD, director of the outpatient research clinic at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge.

Courtesy of Healthy Living Magazine

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BedTime Workout Routine

Get your mind out of the gutter! While sex does burn calories, you can perform a legitimate workout in your bed. I’ve designed this one to focus on symmetry and balance while tightening and toning those places that you might otherwise want to keep covered up. Best of all, you can literally do it in your pajamas.

Don’t dismiss this as some gimmick: This workout is backed by science and based on the idea of proprioception. If you haven’t been following my blog, this is basically the feedback loop between the body and the brain. When you perform a workout on an unstable surface, which in this case will be your bed, you train your brain to fire more rapidly in order for it to adjustment your body’s position. The body reacts by re-stabilizing, which results in greater muscle recruitment, balance, and symmetry in your hips (great for post-baby bodies or preparing your body for labor) and working stability muscles, especially in and around ball-and-socket joints such as the shoulders and hips.

And, to top it all off, you are going to burn more calories working out on an unstable surface versus performing these same movements on the floor of your bedroom.

Perform the following moves back-to-back without rest for 30 seconds each, doing as many reps as possible. Repeat the entire sequence for a total of two to four circuits.

1. Inchworms: Begin in a push-up position with your hands directly under your shoulders and your legs fully extended. In one movement, reach your right hand back toward your navel while driving your left knee to your right hand, connecting just under your belly button. Return to the starting position and repeat with the opposite hand and knee. Continue alternating until time is up. 

2. Caterpillars: For this advanced version of the inchworm, begin in a push-up position. In one movement, reach your right hand back toward your navel while driving your left foot to your hand. The two will connect just under your belly button. Retract and repeat, alternating sides. 

3. Unicorns: Begin in a push-up position. Simultaneously raise your right arm and left leg as high as possible. Be sure to keep both limbs fully extended. Retract and repeat with your left arm and right leg,  and continue alternating. 

4. Geisha-ups: Begin in a modified push-up position with both hands directly under your shoulders, knees on the bed. Lower your body to perform a push-up. As you raise your body up, push backward until your butt rests firmly on your heels and both arms are fully extended as if you are performing child’s pose. Retract and repeat. 

5. Bottle caps: Begin in a seated position, feet flat on the bed with arms fully extended behind you. Push both your hands and feet into the bed while elevating your hips and belly button to the ceiling so that you form a table with your body. In one movement, lift your right hand and left knee to meet over your navel. Return to the tabletop position and repeat with your opposite hand and knee. Continue alternating until time is up.

~ Thanks to Shape Magazine

Health and Wellness With a Cherry on Top – The New Superfruit

Before a workout

Runner who drank a glass twice a day for a week before a strenuous race had significally less muscle soreness afterward than those who drank a placebo juice. Previous research has suggested that drinking cherry juice helps muscles recover better from a strength-training workout.

Before Bed

A new study in the European Journal of Nutrition found that adults who had two daily glasses of tart cherry juice slept 39 minutes longer, on average, and spent significantly less time awake in bed compared to those who drank a non-cherry based fruit cocktail. For better zzz’z, researchers advise having a glass 30 minutes to an hour before bedtime.

Any OMG time

Cherries and their juice are a rich souce of powerful class of antioxidants called anthocyanins, “Studies suggest that eating cherries has the potential to lower heart disease risk.

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