An adult human spine typically consists of 26 moveable segments: seven cervical vertebras, twelve thoracic vertebras, five lumbar vertebras, one sacrum, and one coccyx (tailbone). Intervertebral d ...View Article
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Your extreme fatigue might be coming from hidden sources. Nixing these spirit-depleting factors from your life will automatically help reboot your verve.
It turns out that even moderate dehydration (which results in the loss of 3 percent of your body weight) can make you feel mentally sluggish and mess with your concentration. The next time you're feeling foggy or lightheaded, don't just assume you're in serious need of some food. Try downing a glass or two of water.
2. Cell Phones
Checking your cell before bed amps up brain activity, making it harder to doze off. Plus, any electronic gadget's artificial blue light can suppress the sleep hormone melatonin. A 2011 poll by the National Sleep Foundation found that 20 percent of people ages 19 to 29 are awakened by a call, text, or e-mail at least a few nights a week. Power it down well before bedtime.
Many drugs have veiled energy-sapping side effects. Chief among them are some classes of antidepressants and certain beta-blockers used to prevent migraines or treat high blood pressure. If you start a new med and feel more lethargic than usual, see doctor Bert for an alternative. (If there isn't one, take your dose right before bed.)
While working out zaps the stress hormone cortisol, prolonged sweat sessions--like, for example, regularly running for more than 30 minutes at a steady rate--can actually rev cortisol production. Interval training (bursts of intense activity) combined with strength training (free-weight and body-weight moves) helps keep cortisol in check.
5. Low Iron
The mineral shuttles oxygen around your body and removes waste from your cells. If you're not getting around 18 milligrams a day, your body struggles to function properly and you can feel worn out; low iron levels in your diet can cause iron deficiency anemia. If you feel sluggish, call our office and ask for a simple blood test to see if you should be taking a supplement.
For more information please call our office at 786-360-6355
|Protein and Carbohydrate Food Combining - The Secret to Weight-Loss Success|
|We want a food plan that will work in the real world. We want to be healthy (and lose weight if necessary), and we want to feel free-and-easy about the food we eat.|
Severely restrictive diets - high protein/low carbohydrate, very low fat, or dairy-free - just don't cut it. Whatever weight you lose on the diet you put right back on once you've quit the unrealistically limiting "program".
Combining portions of carbohydrate and protein in six small meals each day is the healthy benchmark of food plans that work. Insulin control is achieved by protein-carbohydrate combining. Insulin helps muscle cells absorb glucose, improving your metabolic efficiency and, ultimately, helping burn more fat.
"Portions" of protein are about the size and thickness of your palm - this translates to approximately 3 oz. of protein for women and 4 oz. of protein for men per serving. Portions of carbohydrate are about the size of your fist.
It's a pretty simple system, and once you've gotten into the rhythm of eating six small meals each day, it all becomes effortless and joyful.
America's weight problems are now so well-known they're even fair game for jokes at the Oscars. "Americans really know how to fill up a seat," jibes Ellen DeGeneres, host of the 2007 Academy Awards.
The statistics are alarming. Sixty-five percent of Americans - 130 million in 2001 - are overweight. Fifteen percent of American children are overweight (up from four percent only 20 years ago). Healthcare costs related to overweight Americans has ballooned to $117 billion (that's billion) in 2003. And the numbers keep going up. The scales don't lie.
And yet, diet and weight-loss books fill our nation's bookstores. Low-carb diets. High-protein diets. The cabbage soup diet. The grapefruit diet. The raw foods diet. Most people we know have tried one or more of these. The new diet works for a while, then we can't take the deprivation any longer and break the diet. Then, horrifyingly, all the weight we lost comes right back, and we're right back where we started. Or possibly even a few pounds heavier.
The very good news is that a real, long-lasting solution exists. The basics of this healthy approach to long-term weight loss have been known for decades. This solution is not a diet. It doesn't have a catchy name. There are, though, a few "magic" secrets to this food plan that works.
Why combine protein and carbohydrate at each meal? This critical combination feeds our muscles by providing the amino acids (from protein) necessary to build and maintain muscle tissue, and the carbohydrate needed to shuttle the amino acids into the cells. If the carbs aren't there the protein doesn't get used. There's also a human performance benefit - eating balanced meals enables better cognitive/mental function. So we're not only getting healthier on this food plan, we're getting smarter!1
Why eat six times a day? Studies have shown this approach results in a faster metabolic rate, a lower percentage of body fat, and reduced "bad" cholesterol levels, all while maintaining lean muscle mass.2,3 Each meal contains approximately 300 calories (proteins and carbohydrates in each meal are in "portion" sizes). That's it! This sensible, easy approach to food allows you to eat everything - there are no restrictions. And, on your free day you can indulge, or not, letting your natural instincts guide you.
1Fischer K, et al: "Carbohydrate to protein ratio in food and cognitive performance in the morning." Physiol Behav 75(3):411-423, 2002
2Jenkins JD, et al: "Nibbling vs. gorging: metabolic advantages of increased meal frequency." NEJM 321(14):929-934, 1989
3Verboeket WP, et al: "Influence of feeding frequency on nutrient utilization in man: consequences for energy metabolism." Eur J Clin Nutr 43(3):161-169, 1991