Sleeping pills can not provide quality restorative sleep, which many people were wrong to believe.Taking sleeping pills is not a long term solution for insomnia, but with an appearance of lack of alternatives, it may be easy to fall into the trapAll the progress made by mankind in terms of technology and development is welcomed as a step to make life comfortable in the land. However, the irony is all these developments have only served to take away the dream of a large proportion of the population of the earth. A growing number of men and women are spending the time between getting out of bed and then crash into a beat. And the intervals between going to bed and getting up are becoming more and more. Everywhere there is a mad rush to avoid being excluded. Arriving at his office, passing the children in school, go shopping at the grocery store, leaves us all a simple task stressed and tired.
A recent study shows that most adults in their time of sleep. This may be due to hectic work schedules or simply because they sleep outside. A recently held survey showed that only 50 percent of Americans were getting the sleep they need.
Many people take the easy way - pop a sleeping pill. Sleeping pills are good if you are ill and his doctor has informed them. Taking them is that while also help you through a traumatic period in his life, the loss of a loved one. But if your dream is totally dependent on sleeping pills and sleep disorders are constantly worrying that the alarm should start ringing.
It is indisputable that the shape of modern life leads to loss of sleep. Never-ending deadlines, the tensions of a competitive life, long-distance travel and jet lag, almost everything that we are compelled to do so by the circumstances in modern life lead to loss of sleep and sleep disorders.
Add to that environmental factors - increased noise levels, increased toxicity, the increase in background radiation ... We're not giving our bodies any reason not to stress!
The fact is a healthy body without stress will have no trouble sleeping and relaxing. Since we can not avoid the factors of sleep-deprived around us, all we can do is learn how to combat them.
This is where a group of sugars is surprising that only recently have scientists come to the attention can help. They wonder sugars called glyconutrients, are a group of plant sugars. Glyconutrients are essential for cell to cell communication. And play an important role in modulating the stress response.
Glyconutrients bind to proteins and lipids in the cell walls in a process called glycosylation. This process is to be drastically altered in different types of stress such as illness, accidents, trauma and other mental. In times of stress level glycoforms increased significantly to help in the restoration of normal cell function and help manage stress. The correlation between glyconutrients and stress is very clear here.
The problem is that stress also makes the complex process of synthesis in the human body glyconutrients to go wrong. In short, stressed body can not get the necessary amount of glyconutrients. Which is why glyconutritionals or glyconutrient regularly taking supplements is necessary to combat stress and sleep loss . Another reason for not taking sleeping pills is that prolonged use can cause rebound insomnia. Studies have shown that frequent use of sleeping pills is associated with increased health risks Frequent use of sleeping pills is associated with increased mortality: people who often rely on sleeping pills to fall asleep also have increased risk of death from heart disease, cancer, stroke, and even suicide. ->Read More
Whether you’re building or cutting, you should have a reliable method forestimating your body fat percentage. As you gain - or lose - weight your body fat percentage will tell you what the change means. There are a variety of techniques that can be used that vary in time, ex-pense, and accuracy/precision. The pros and cons of each are outlined be-low. DEXA: “DEXA” stands for Dual Energy X-Ray Absorptiometry. As the name implies, low level X-rays at two di erent energy levels are used to deter- mine body composition. DEXA scans can di erentiate between soft body tissues and bone - which makes it especially valuable for providing esti- mates of bone mineral density.
Pros: DEXA scans are:
highly accurate. DEXA is considered to be the “gold standard” for body fat measurement.
non-invasive. All you need to do is lie on the table and hold still.
requires no special preparations. There is no need to fast prior to the test, or restrict activity, medications, etc.
radiation exposure is low. The amount of radiation used for body comp testing is equivalent to a single day’s worth of normal background ra- diation.
Cons: DEXA scans are:
expensive. The prices vary by facility, but I’ve seen some programs that charge around $70 - $150.
inconvenient. DEXA units are typically housed in hospital, university, and other clinical/research settings. They aren’t freely accessible to the public - you need to be referred by a healthcare provider, enrolled in a research study, or participating in an outpatient hospital or clinic pro- gram to access the service A DEXA scan - if you can get one - is best used as an occasional check to verify your own body comp estimates.
Hydrostatic (Underwater) Weighing: Hydrostatic weighing is another highly accurate method for assessing body fat percentage. The test actu- ally measures total body density. Since the density of fat is less than lean mass (fat oats!), the contribution of fat and lean tissues to your total body density can be determined mathematically.
Pros: hydrostatic weighing is:
accurate. Hydrostatic weighing was considered the method of choice for body composition testing prior to the development of more high- tech methods.
less expensive than DEXA. The typical cost of a test runs around $25 - $50 (US).
Cons: hydrostatic weighing is:
inconvenient. Since immersion is required, the test is limited to facili- ties that provide a “dunk tank.” Although some larger, more expensive private health clubs and facilities now o er this service, your best bet is to go to a local university athletic department.
complicated. Prior preparation is required: you cannot eat or exercise within 3 hours of the test. A swim suit and towel are also needed. Re- sidual lung volume also needs to be measured to correct for the error that inhaled air can introduce into the assessment.
Air Displacement Plethysmography: This is popularly known as “Bod Pod” testing. The Bod Pod measures total body density, similarly to hydrostatic weighing. The di erence is that the air displacement, rather than water, is used. Bod Pod units are sold commercially, and can be found in a variety of settings.
Pros: The Bod Pod is:
fairly accurate. Clinical studies have shown that Bod Pod results are
comparable to hydrostatic weighing, although in practice, discrepan- cies have been noted.
convenient: Bod Pod measurement is similar in accessibility and price to hydrostatic weighing, but considerably less time consuming and complex.
Cons: The Bod Pod is:
less accurate than hydrostatic weighing for certain populations and conditions.
Bioelectrical Impedance Analysis (BIA): BIA assessments of body compo- sition actually measure the resistance to a low, safe electical current passed through the body. Electricity is conducted more readily through body wa- ter contained in muscle and other lean tissues than it does through fat. More sophisticated, research grade BIA devices rely on hand and foot elec- trodes, whereas home-use devices (scales and hand held instruments) rely on foot-to-foot or hand-to-hand circuits.
Pros: BIA measurements are:
simple and fast. BIA devices are often used in commercial gyms and clinic settings for this reason.
relatively inexpensive. Home devices cost about $50 - $200. The more expensive home units generally o er multiple test modes, such as “ath- lete.”
Cons: BIA measurements are:
imprecise. Total body water uctuates throughout the day. The most accurate readings are made using clinical instruments and subjects who adhere to the pre-test protocol (no eating/drinking for several hours be- fore the test; no exercise, ca eine, or alcohol 24 hours before the test).
Needless to state, it is very di cult to standardize testing conditions with a device designed for frequent home use. Home measurements often vary 3 - 4% over the course of a single day. ->Read More
Preparing 5 - 7 balanced meals a day, seven days a week, sounds like a fulltime job. And if you had to make only one meal at a time, it would be. Fortunately, a little advance planning will save you both time and energywhen it comes to making meals. The meals you eat on the BBR programcan be quickly and easily assembled simply by following a few basicguidelines. Cook in bulk: Cooking foods in larger amounts is invaluable for meal planning. In the time it takes to cook one chicken breast, you can cook 6 - 8, and have the leftover meat available for eating as is, or ready to use in recipes. Many lean protein sources can be pre-cooked and stored for later use: chicken and turkey breasts, pork tenderloin, lean roast beef, seafood, etc. Even if you're a single person, you can make recipes in larger amounts, and refrigerate or freeze the leftovers in sin- gle-serving containers. Soups, chili, stews, casseroles, meatloaf, etc. are ideal for bulk cooking and storage. It shouldn't be necessary to purchase commercial canned soups or frozen entrees to accommo- date a single appetite.
Starchy carbohydrate foods like brown rice, other whole grains, and le- gumes can also be pre-cooked, and used for several di erent meals. You can also make ahead and freeze homemade protein bars, pan- cakes, and quick breads for snacks/meals. The recipe section in the Members' Area forum has a number of recipes you can make ahead and store for snacks and meals. use of precut, ready-to-eat, and frozen vegetables/fruits: Larg- er vegetables such as broccoli or cauli ower can be precut and stored in resealable plastic bags for eating raw, or adding to recipes and sal- ads. Ready-to-eat vegetables such as peeled baby carrots and grape/ cherry tomatoes are also handy. Frozen vegetables are an alternative to fresh, and are often more nutritious and less expensive than out-of- season, “fresh” vegetables shipped in from miles away and stored for periods of time. It takes only moments to put a cup or two of fro- zen or precut veggies into a microwavable dish. Use bagged, pre- washed baby spinach leaves and other salad greens, or make/bag your own bulk, ready-to-eat salad.
Use Your Blender: Keep bags of frozen, unsweetened berries (particu- larly blueberries) and other fruit in the freezer for adding to home- made MRPs/smoothies. Add protein powder, ground axseeds/ ax oil, and other ingredients for a fast meal-in-a-glass.
Make use of acceptable ready-to-eat products: Keep single serving containers of cottage cheese, low-carb or light yogurt, reduced-fat string cheese, pre-seasoned tuna, and MRP packets around for fast, portion-controlled snacks and/or o ce meals. Other pre-made foods such as hummus, guacamole, pre-cooked rotisserie chicken, reduced sodium, low fat deli turkey/chicken breasts and lean roast beef can also be used. Foods that don’t require preparation, like whole grain crispbreads, nuts/seeds, and fruit can be used to round out quick meals.
With a little practice, you’ll nd that you can minimize shopping trips, and plan your eating 3 - 4 days in advance, without having to eat the same menu over-and-over again, 7 days a week ->Read More
