When you fast you deprive your body of energy. One reason people can go 12 hours or so in the evening without eating is because most of that time they are in low-energy mode, sleeping or doing very sedentary activity. Cells are always active, even during deep sleep, so the body still uses energy. But it can rely on body-fat stores and carbs from the liver.
In the morning, after a night of not eating, the liver glycogen (carbs) is low. Breakfast replenishes these.
The longer you fast, the sooner you need energy, and the more energy you may need—especially if you lead an active life (waking up and walking the dog, exercising before work, running around at your job or after the kids).
Even when you’re not fasting, if you are using your body in a way that requires more energy (long, hard exercise, for example), you need fuel to meet those excess energy demands.
Many people can skip breakfast without feeling hungry. Depleted glycogen stores in the liver produce a state of ketosis, the early stages of the body’s starvation response. One of the side-effects of ketosis is a lack of hunger. If the body was truly starving, this is thought to be a way to preserve precious energy that might be wasted looking for unavailable food.
But not feeling hungry does not mean that you don’t need breakfast, or won’t benefit from eating it.
How long you can go all depends on when you last ate and how much you ate, and how active you are in the morning. Basically, the longer your evening fast lasted, or the more energetic you are in the morning, the sooner you should get some calories in your body.
A smoothie with fruit and/or yogurt and/or juice is a good start to the day. If you don’t have time to make one, prepare something fast like peanut butter on whole-grain toast. Or keep quick, easy snacks on hand to nibble on in the car (nuts, a prepackaged energy bar or shake, fruit).
Tuesday, June 17, 2008
Monday, April 07, 2008
Exercise Equals Health!
Staying healthy can be as easy as just working out? Yes!
The role of exercise in helping to lower stress - and the subsequent beneficial effects on health - has been widely studied. Most studies carried out over the last 30 years agree: a continual high level of stress has a number harmful effects on overall health. People who experience high stress get more colds, suffer more digestive tract problems and have more frequent bouts of fatigue.
Regular exercise helps relieve stress. It does so directly, by providing an outlet for, and consuming much of, the nervous energy produced by stress. It also helps indirectly by shifting one’s focus away from the external factors producing the stress.
Exercise can help the cardiovascular system, which in turn improves blood flow, carries away toxins from muscles and organs, and helps keep the kidneys and endocrine system working well. It helps remove germs and circulate antibodies. All those promote a healthy immune system by lessening the body’s susceptibility to disease, while increasing the robustness of the immune system itself.Exercising increases the body temperature slightly. This, as anyone who has suffered from a cold knows, is the body’s natural response to colds, flu and other diseases. The increased temperature helps kill the infecting organisms.
A study at the University of Colorado, Boulder suggests that moderate exercise helps prevent colds as well. It showed that individuals are less likely to get sick after stressful situations when they had engaged in a regular program of moderate exercise.
Exercise programs, undertaken consistently and correctly, help improve body image - that’s one of most individual’s primary goals in making the effort, after all. That improved body image often leads to higher levels of confidence and relaxation in social situations. That in turn helps reduce stress and enhance the immune system. Relax and forget the pills...the simple secret to staying healthy is exercise!
Mollie McCarl, personal trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
Now nationally! Comcast "ON DEMAND"Click 886 and scroll to Workout Videosto enjoy 8 different exercises
The role of exercise in helping to lower stress - and the subsequent beneficial effects on health - has been widely studied. Most studies carried out over the last 30 years agree: a continual high level of stress has a number harmful effects on overall health. People who experience high stress get more colds, suffer more digestive tract problems and have more frequent bouts of fatigue.
Regular exercise helps relieve stress. It does so directly, by providing an outlet for, and consuming much of, the nervous energy produced by stress. It also helps indirectly by shifting one’s focus away from the external factors producing the stress.
Exercise can help the cardiovascular system, which in turn improves blood flow, carries away toxins from muscles and organs, and helps keep the kidneys and endocrine system working well. It helps remove germs and circulate antibodies. All those promote a healthy immune system by lessening the body’s susceptibility to disease, while increasing the robustness of the immune system itself.Exercising increases the body temperature slightly. This, as anyone who has suffered from a cold knows, is the body’s natural response to colds, flu and other diseases. The increased temperature helps kill the infecting organisms.
A study at the University of Colorado, Boulder suggests that moderate exercise helps prevent colds as well. It showed that individuals are less likely to get sick after stressful situations when they had engaged in a regular program of moderate exercise.
Exercise programs, undertaken consistently and correctly, help improve body image - that’s one of most individual’s primary goals in making the effort, after all. That improved body image often leads to higher levels of confidence and relaxation in social situations. That in turn helps reduce stress and enhance the immune system. Relax and forget the pills...the simple secret to staying healthy is exercise!
Mollie McCarl, personal trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
Now nationally! Comcast "ON DEMAND"Click 886 and scroll to Workout Videosto enjoy 8 different exercises
Sunday, March 02, 2008
News in Living Longer
It's so easy to just relax and watch a little TV, but according to the Harvard School of Public Health, studies that have followed large groups of people for many years are all drawing the same conclusion: A sedentary (inactive) lifestyle increases the chances of becoming overweight and developing a number of chronic diseases. Exercise or regular physical activity helps many of the body's systems function better and keeps a host of diseases at bay. According to the US Surgeon General's report, regular physical activity:Improves your chances of living longer and living healthierProtects against heart disease, high blood pressure and high cholesterolHelps protects against certain cancers, including colon and breast cancerHelps prevent or control type 2 diabetes Helps prevent arthritis and may help relieve pain and stiffness in people with this conditionHelps prevent the insidious loss of bone known as osteoporosisReduces the risk of falling among older adultsRelieves symptoms of depression and anxiety and improves mood If you already exercise on a daily basis - keep it up! If not, please consider taking a walk each day. Start off easy if you need to with a short 10 minute walk. From there, gradually increase your walking to 30 minutes a day - the results will amaze you! Your mood will improve, your energy levels will increase and you'll enjoy all of the health benefits above. Just a little effort gives you what is needed to live a long and happy life.Mollie McCarl, trainer and owner of Fitness Spa770-632-3595www.ptcfitnessspa.com351 Westpark WalkPeachtree City, GA 30269
Monday, February 11, 2008
Positive Energy in Exercise
Changing your attitude is important in losing weight. You'll find that attitude is everything when you exercise. You must develop your ability to feel good in spite of your weight and current circumstances. Because they are only current, you can start changing how you feel and thus influence the outcome of your future. You are never stuck. Nothing is ever hopeless. You are never defeated. Do not give in to those kinds of thoughts and feelings. Begin feeling good now and thinking of good things now and move toward happiness and joy. Expect everything to work out and it will, but you must expect and know it for sure. Life is composed of ups and downs but if you maintain a joyful and positive outlook and can smile during you trials, you will experience many more ups than downs and maintain the perfect weight!
Mollie McCarl
Owner and Trainer for Fitness Spa
770-632-3595
http://www.ptcfitnesssspa.com
http://www.youtube.com/watch?v=gy07QxlykPI
http://www.youtube.com/watch?v=3ADJqBrYIh4
Mollie McCarl
Owner and Trainer for Fitness Spa
770-632-3595
http://www.ptcfitnesssspa.com
http://www.youtube.com/watch?v=gy07QxlykPI
http://www.youtube.com/watch?v=3ADJqBrYIh4
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