Exercising first thing in the morning, especially if done on an empty stomach, has been shown to have a number of health benefits, including preventing weight gain and insulin resistance.
Your choice of breakfast food may play a significant role in decreasing or heightening sensations of hunger afterward. Carbohydrate-rich breakfast foods can significantly increase hunger – especially if you are lean, with healthy insulin sensitivity.
Previous research has revealed that exercise may also help control your body weight by altering hormones released by your gut after a meal.
When exercising in a fasted state, it’s critical to eat a recovery meal within 30 minutes post-workout. This meal should NOT be skipped in the name of fasting. Fast-assimilating protein, such as whey, is ideal for brain and muscle recovery
The “Goldilocks Zone” in Exercise
In a recent study, men who exercised at medium intensity for 30 minutes, several times a week, shed two pounds more weight over the course of 13 weeks than those exercising for 60 minutes at the same intensity and frequency.
Evidence suggests there may be a “Goldilock’s Zone” when it comes to exercise. “Just enough” boosts your overall energy levels, spurring you to be more active during non-exercising hours (taking stairs, getting out of your office chair more frequently, walking longer distances).
“Too much” exercise might actually lead to an increasingly sedentary lifestyle outside of exercise hours, likely due to a combination of exhaustion and inadvertently eating more to compensate for the high calorie expenditure during exercise.
The types of food you eat, may play a significant role in decreasing or heightening sensations of hunger afterward, which will affect your overall calorie intake for the day. Eating carbohydrates for breakfast will promote fat storage, making weight loss more difficult despite exercise.
Avoiding fructose and other grain carbohydrates is a critical element of a successful weight loss strategy. This includes sports or energy drinks and fruit juices (even if they’re freshly squeezed).
Physical fitness in children linked to higher math and reading scores
Recent research indicates having a healthy heart and lungs may be one of the most important factors for middle school students to make good grades in math and reading. To improve academic performance, the authors urge schools to re-examine policies that limit students’ involvement in physical education classes.
Previous studies have shown that children who exercised regularly nearly doubled their reading scores. Thirty minutes on a treadmill allowed students to solve problems up to 10 percent more effectively.
Aerobic and resistance training have been found to be equally important for maintaining brain and cognitive health. Aerobic fitness can improve your ability to coordinate multiple tasks, and your ability to stay on task for extended periods, while resistance training appears to improve your ability to focus amid distractions.
Overall, exercise tends to improve the ability of different parts of your brain to work together. Intermittent bouts of exercise, i.e. high-intensity interval training, is an ideal form of exercise for children, as well as adults.
Apples are great for snacks and to use in juices and cooking. They are a good source of Vitamin C, an anti-oxidant that helps to maintain your immune system. Apples are relatively low in calories, the fructose content is metabolised slowly, helping to control blood sugar levels.
In herbal medicine, ripe, uncooked apple are traditionally used to treat constipation, while stewed apples are eaten for diarrhoea and gastro-enteritis. Apples are also used in poultices for skin inflammation.
This is my basic juicing recipe which provides about 1 pint of juice each for 2 people:
1” slice of pineapple with the skin removed
6” chunk of cucumber
1 small courgette (zucchini)
3 sticks celery
4 medium carrots
1 lemon or lime
1” chunk of fresh root ginger (more if you like it hot!)
1 small fresh beetroot or
2 to 3 handfuls of spinach or
2” chunk of broccoli stem or a small head of broccoli
Juice all of the above ingredients and then using your blender, blend in a ripe avocado and/or:
2 teaspoons of Juicemasters Ultimate Green Superfood
(available from www.juicemaster.com)
Adding the avocado and/or green powders gives you some protein, which slows down the release of the carbohydrates which you’ll find in the carrots. It will also help keep you feeling sustained for longer.
I like to have one glass of juice before I exercise in the morning and the second for my mid-morning “snack”.
For a wide range of juicers, juicing recipe books and the Ultimate Green Superfood, I recommend that you visit Jason Vale a.k.a. The Juice Master.
Supercharge Your Health With Superfoods!
We’ve been told over and over again that you are what you eat. The problem for many of us is that we just don’t know how to eat healthful foods and what’s worse, we don’t know how to prepare them.
Supercharge Your Health answers both of these questions by explaining in clear and concise language what makes these foods super and why we should be eating them. For example, did you know that beans can help regulate blood pressure and blood sugar levels?
Each super food also includes several recipes so you are sure to find one you like.
Click on the image to preview the first chapter FREE!
Love, in fact, is the agent of universal synthesis.
Pierre Teilhard De Chardin said that, and he was right.
It is the energy that ties everything together…and
everything falls apart without it.
If your own life is “falling apart” at some level, maybe
it’s time to add some love. But don’t wait to receive it.
Act like you can’t wait to give it.
Smother life with love and watch everything come
Neale Donald Walsch