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We are always watching what we eat, but studies have come out emphasizing the importance of WHEN we eat. In order to more easily regulate weight/weight loss, there are two recommendations. One is not to skip breakfast and the other is to avoid eating later at night/late night snacking. Skipping breakfast leads to “increased hunger” (Environmental Nutrition) and can lead to overeating later. When you eat before bed or snack at night, you are less likely to be highly active and burning calories at this time after eating. Jennifer Neily, MS, RDN writes “We live in a culture where the norm tends to be eating the main meal later in the day. But if weight management is the goal, eating more of your calories earlier is certainly worth striving towards.”
Environmental Nutrition offers a well-balanced breakfast recipe:
½ cup dry oat made with 1 cup of nonfat milk
1 cup blueberries
5.3 oz nonfat flavored Greek yogurts
¼ cup walnuts
With this in mind and the recipe as a guideline, we can certainly all start/keep up our efforts to live and lead a healthier us! In a world where we are all too familiar with busy schedules/duties, it is easy to turn to quick, sometimes unhealthier food choices. If we make conscious efforts to rework something as simple as eating at strategic times, the benefits of not only regulating weight but also feeling better knowing the work was put in will lead to a healthier mindset as well!
Did you know there’s more benefit to building muscle aside from strutting you “stuff” in a tank top? Studies have shown that building muscle mass is critical to lowering one’s vulnerability to metabolic syndrome. These risks factors include stroke and diabetes! The “National Heart, Lung, and Blood Institute” reports that such risks increase as results of rise in obesity rates in adults. You often hear of body mass index, here attentions are being drawn to muscle mass. Researchers at the “National Health and Nutrition Examination Survey III” conducted studies that pointed to muscle mass contributing to a lower risk of death.
The widespread desire for weight loss perhaps may not be the best mindset for older adults to hold. Dr. Arun Karamangla says “In other words, the greater your muscle mass, the lower your risk of death.” To think, we have been sucked into the craze of skinny or thin as “beautiful” and “desirable” when muscle mass is what we should be striving for. In essence, rather than striving to lose weight, we should take our extra weight and make it good for us! In turning this body mass into muscle, we can contribute to longer, healthier lives.
Where a healthy lifestyle is a “lifelong commitment”, perhaps it’s better to view your work outs as an investment to yourself. You are working not only towards a healthier you, but a longer living you! Of course, everyone’s body is different and requires personalized care and training but this refreshing mindset is good for all body types! Building muscle mass will be pleasing not only aesthetically but mentally and physically as well!