Video: Lack of Sleep Increases Junk Food Cravings

It is amazing how complex our bodies are...truly. We all know there is an obesity crisis, and it is important to know that it goes beyond the food we eat and the activities we do on a daily basis. While food and activity are crucial for weight loss, there are also other contributing factors that should be considered....like sleep.

The following video provides us with real scientific evidence that not sleeping enough contributes to an increase in junk food cravings. It is important for people to see the correlation between sleep and obesity. Our bodies absolutely need sleep and there is no way around it. So why not pass on the extra T.V. watching at night to catch your favorite show and get to bed an hour earlier? Your body and mind will thank you for it! Worried you'll miss your favorite show? Record it and save it for later!

Good health is not just the food we eat and exercising enough, it is more.....

Are you successfully aging well?

How well we live our lives successfully has so much to do with how well we take care of our bodies, wouldn't you agree? In this time of fast food, busy schedules, unhealthy environments and more, at least we do have some ability to slow the aging process by following some smart and effective steps.

Some of the main differences between how successfully or unsuccessfully we age has to do with how we live our lives day in and day out. Are we positive? Do we have good energy throughout our day and that includes good strength and general fitness? How well do we sleep? Are we stressed out all the time? These are important questions to ask ourselves and if there is hesitancy on any of the above-mentioned questions, perhaps it is time to re-evaluate how we live our lives on a daily basis.

Successful aging isn't just how well you look on the outside -- Do you have wrinkles? Do you look tired all of the time? Are you angry or depressed? Even those fortunate souls out there that do appear to age more gracefully have their fair share of 'tough days', but they seem to handle it differently. They have taken the necessary steps to lead a healthier lifestyle -- and, it is not always easy -- guaranteed. So, how about focusing on how we approach our day to day living with more energy, positivity and vigor?

If you aren't ready to 'hit the gym' for an hour a day, no worries, there are still so many things to get you going on a good path to better health. Start with small steps like moving as much as possible -- walk to the store, park farther, take the stairs -- you get the picture. Additionally, there is no reason to omit certain foods completely -- unless your doctor has you doing so -- just attempt to eat more whole foods and less processed foods, drink more water and watch portions too. It really takes some discipline, but isn't anything worth having in life worth fighting for -- as in your health?

The good news is that we can greatly influence how we age by taking action steps that will lead to healthier lifestyle outcomes.

Breathe Deep, Be Present and Get Healthy in a "Doable" Way

It is so easy to get overwhelmed with every diet out there, right? Just like your friend who lost a ton of weight on Jenny Craig or your neighbor who swears by her newly acquired deep-breathing exercises, right? Instead of claiming those activities as your own, engage in simple, doable actions that will get results!

Start out with a few unmistakably great habits to get into that will set you on a good path to wellness. At least see how well you feel after a week of doing the following things mentioned below. Who knows -- one week of eating well can turn into two, three and more weeks of eating well.

(1) DO Drink Water. Yes, water is overlooked by many simply because we may forget to drink water or we may not believe that it will make a big difference in our health. But, no mistaking it, water is essential for good cell health, it helps to balance our body fluids, it energizes us and keeps us full longer.

(2) DON'T Go on a Juice Cleanse. I've never gotten this one. Is a juice cleanse realistic? Is that how you will continue eating from here on out? At least check with your doctor before you do something like this. We are meant to eat real whole foods, portion-controlled and just eating reasonably.

(3) DON'T Start Banning Foods. Why not cut back on sugar and gluten rather than eliminating it forever? What happens if you eliminate these foods all together -- will you replace those foods with something else that may not be that good for you? Food for thought.

(4) DO eat plenty of fiber. No doubt, fiber is important for our bodies. Not only does fiber make you feel fuller longer, but it also reduces heart disease risk, it slows sugar absorption, improves digestive health and it keeps us at our optimal weight. As Michael Pollan so eloquently stated: "Eat food. Not too much. Mostly plants." Pretty sound advice.

(5) DON'T rely on powders and pills. Again, how realistic is it to live on powders and pills? When you are replacing a Real Food like Broccoli or an Apple with a powder or pill, it just doesn't add up and important vitamins and minerals are missed for essential body function.

(6) DO be mindful of portion sizes. This is a big one for sure! If we somehow can give ourselves time to enjoy the foods that we are eating -- and waiting a bit to digest -- we can eliminate overeating and feeling 'icky'!

(7) DON'T focus exclusively on calories. How about instead of eliminating avocados -- typically high in good fats -- eliminate another lower calorie food that may be full of sugars or preservatives.

(8) DO Think Positive. There is no doubt that this is good for just about anything. Thinking positively sets you up for success and the hope of better 'eating' days ahead.

(9) DON'T Expect Miracles. Instead of being so driven to lose the last 5 to 10 pounds in a week or even a month -- be realistic about it. The healthiest way to lose weight is recommended at 1-2 pounds a week. The best thing that could happen is setting yourself up for building on a good habit that can last a lifetime, not just for a week or a month. Losing weight is not easy, but keeping it off is something to shoot for one day at a time....

Want a healthy heart and good vision? How about the following 15-lutein rich foods?

Lutein, a yellow to orange pigment related to vitamin A, is extremely important for not only maintaining vision, but keeping a healthy heart as well. Perhaps you may easily take your eyesight and beating heart for granted, especially if you currently have good vision and a strong, beating heart. But, what if you don't? What if you wish you could improve your eyesight and even your improve your blood pressure? The following 15 foods can help give your eyes and heart a healthy boost for sure....

1) Kale: This veggie has a ton of nutrients besides lutein. It has a good amount of vitamin C, calcium, beta carotene, vitamin A, vitamin K and even fiber. Super low in calories too.

2) Winter Squash: When was the last time you roasted a squash in the oven? It is so good and full of great vitamins and minerals...yes, including Lutein and vitamin A too.

3) Collards: These leafy greens are not surprisingly chock full of vitamins and minerals, fiber and so much more! For those of us attempting to lower our LDL (lousy) cholesterol, this is a great addition to the diet. Additionally, these greens are related to kale and cabbage and are quite delicious in a salad, as a side dish or as an added bonus, a smoothie too.

4) Yellow Sweet Corn: What could be a better accompaniment to a summer B-B-Q than corn? Whether it is steamed or grilled, it is delicious and high in lutein, potassium and B vitamins. Even as a snack, popcorn is a great addition too -- although being sure to skip out on the extra butter and salt!

5) Spinach: This leafy green is rich in lutein, calcium, potassium, vitamins A, C and K and is extremely high on the ORAC scale. This scale which was developed by the National Institute on Aging (NIA) and a part of the National Institutes of Health -- provides a score that is associated with minimizing oxidative damage to our cells. This reduction in damage in turn, slows the aging process. 

(6) Swiss chard: This low-calorie, highly-rich-in-vitamins and minerals leafy green is a great healthy addition to a weeknight dinner by simply sauteeing it in a bit of extra virgin olive oil and a splash of balsamic vinegar. If you are feeling you want to add a little more, a finely chopped bacon strip or carmelized onions adds depth to the dish.

(7) Green peas: Green peas are high in lutein, magnesium, iron, zinc, B-vitamins, vitamin A and potassium. Another simple and delicious side dish to a weeknight meal.

(8) Arugula (rocket) has a good amount of lutein in it as well as a load of vitamins and minerals. It is wonderful in salads, a brief wilting with olive oil and garlic or even on top of a small and filling quesadilla.

(9) Brussels sprouts: While these may or may not be a favorite for some, it is a great weight loss food and they are easy to prepare. Even branching out a bit and roasting them with a little chile oil or simple olive oil and vinegar are good!

(10) Broccoli rabe, also high in lutein and vitamins and minerals and fiber, is delicious oven-roasted with a bit of parmesan cheese or chile flakes for a twist. 

(11) Pumpkin: Pumpkin has a large amount of lutein in it as well as fiber and potassium. Again, another good addition to change up the dinner menu and add some zest!

(12) Egg yolks: While clearly not plant-based, this animal-based food has lutein and protein and when eaten in moderation, can be a nice addition to an already healthy diet. 

(13) Sweet Potatoes: Sweet potatoes are well-liked by many, especially with a small amount of a healthy fat like olive oil, salt and pepper. Once again, this food is rich in lutein, vitamin A, potassium, fiber and more.

(14) Carrots are delicious raw or cooked. They are full of lutein, multiple vitamins and minerals and low in calories too.

(15) Asparagus: Last but not least, Asparagus has a good amount of lutein and other nutrients to make it delicious and nutritious.

8 Small, Smart Summer Swaps With Large Health Benefits!

I absolutely love the idea of making small, but significant food swaps and hope you do too. Similar to SMART goals that are S (specific), M (measurable), A (attainable), R (realistic) and T (Time-bound), be smarter about making lasting and simple healthful changes instead of changes that will make you 'slip up' on your new way of 'cleaner eating'. 

For instance, unless you have Celiac Disease or are allergic to wheat, there is no reason to give up gluten. Gluten in and of itself is not 'evil'. Just limit the quantity of bread you eat and watch that it is a quality choice too. Be deliberate in choosing your food battles! 

After all, who doesn't love a toasty brioche or slice of warm, crusty sourdough bread on a limited basis? Have a sugar craving? How about making attempts at minimizing your sugar intake by not adding any to your morning coffee or having plain nonfat yogurt with fresh or frozen berries and a sprinkling of cinnamon instead?

It so restrictive to say you will NEVER eat this or that again, right? It's actually great discipline to see how well you can follow a cleaner diet that will definitely add more quality to your life! Really! Check out the following 8 swaps...

(1) Replace Refined Carbs With Whole Grain Versions.

• Whole grains are just so good for you and there is so much scientific evidence to prove its worth over and over again. Whole grains contain important key nutrients such as fiber, protein, B vitamins, antioxidants and even important trace minerals such as magnesium, iron and zinc.
• Another benefit to whole grains is that it does improve bowel movements and the promotion of healthy bacteria in the colon.
• Additionally, there are many marketing 'tricks' to make you believe that you are getting whole grains, but watch out for those tricks and look out for key words such as: whole-grain corn, whole-grain barley, popcorn, millet, quinoa, and brown rice as examples.

(2) Add a serving of fruits and veggies to your menu.

• It is always a good to know you are contributing to your heart health by reducing the risk of heart disease as well as providing the body with essential nutrients that also promote healthier skin!
• It is so easy to swap out pita chips for cucumber slices or vegetable slices to your hummus craving. Even adding fresh fruit or a few almonds or nuts to your nonfat yogurt adds flavor and vitamins!
• Making scrambled eggs in the morning? Just add in some fresh spinach, mushrooms and onions to make it tasty and more nutritious too.

(3) Go Meatless One Day Per Week (or more if possible).

• Especially for those out there that may find it difficult to give up meat all together, giving it up one day a week really is not a sacrifice! Reasons to go meatless for one or more days per week can help to reduce heart disease and stroke, limit cancer risk and even diminish the chances of getting diabetes! 
• Make meat a treat instead of a main meal! By making fruits and veggies the main addition to your diet instead of making meat the main meal you are improving your longevity, your overall health and simply diminishing the opportunity for chronic disease.
• Make a positive impact on the environment by helping to minimize water usage, reduce greenhouse gases and even reduce fuel dependence. "The meat industry uses so much energy to produce grain for livestock that if instead we used the grain to feed people following a vegetarian diet, it would be enough to feed about 840 million people". (As found in: Pimentel D. Pimental M. Food, Energy and Society, Third Edition. CRC Press 2007, pgs. 67-75).

(4) Replace Sweetened Yogurt with an Unsweetened Variety.

• We all know and read about how good yogurt is for your health, but be wary that not all yogurts are the same! There are so many yogurts out there with a deceivingly large quantity of added sugars and additives that it defeats the whole purpose of eating healthy in the first place!
• Instead of the regular Yoplait you would buy at the grocery store, swap it out for a nonfat greek yogurt or even low-fat greek yogurt. Add your own fresh or frozen berries, a small handful of nuts or even a tbsp. of plain rolled oats with a tsp or two of honey or maple syrup to 'liven up' the flavor.
• If you are having a real craving for a baked potato, swap out the sour cream for nonfat yogurt instead! With a small amount of added herbs and/or a 'wee-bit' of salt, it is hard to tell the difference!

(5) Replace butter with olive oil. 

• Butter is saturated fat. Definitely not recommended as saturated fat is not good for you. Olive oil, a monounsaturated fat, on the other hand, is 'touted' for its health benefits and positive health contributions. The one premise is to not cook with olive oil, at least not at high temperatures because of its lower 'smoke point'.
• What is a smoke point? Learn about what a smoke point is here and why it's important to know about it. 
• Olive oil is deliciously rich tasting and can easily be swapped out for butter. Try it out on avocado toast, season fish or chicken with homemade pesto (watching quantities of the ingredients of course) and make a simple salad dressing with a squeeze of lemon, olive oil and salt and pepper. 

(6) A Serving of Nuts Instead of Pretzels or Chips.

• In going back to refined carbs -- like pretzels and chips -- its best to go to eating as naturally as one can by eating real food...like nuts.  (*just watch out for the salt content). 
• Nuts contain so many benefits such as anti-inflammatory qualities, lowering prostate cancer risk for men, and lowering risk of colorectal cancer in women in addition to more benefits found here. 
• Nuts most certainly lower the risk of death from many chronic conditions. 

(7) Replace Red or Processed Meat with Plant-Based Protein.

• There is more and more note-worthy, impactful information available to us now linking red and processed meat with a risk of cancer. A good reason to minimize if not stop eating it all together.
• There are plenty of hearty and delicious substitutes for red meat that include 'umami' tasting grain bowls, veggie burgers and even rich and delicious hummus dips.
• The American Institute for Cancer Research advises eating no more than 18 ounces of red meat a week, in addition to limiting bacon and other processed meats.

(8) Have a serving of seafood instead of chicken or beef.

• Seafood is a major source of omega-3 fatty acids which are crucial for our health by lowering triglyceride levels, improving blood pressure and lowering the risk of atherosclerosis (too much plaque formation in arteries). 
• Seafood cooks up fast and hence is on the dinner table quickly. This can be a big advantage for weeknight dinners when time is limited, yet a nutritious meal is important for getting 'things done' during the week!
• Lastly, seafood or fish doesn't need to smell "fishy". In fact, the fresher the fish makes the smell nonexistent! As in everything, watch for a good sale price or shop around. It is worth it to make seafood a regular part of your healthy diet. 

Eating healthfully doesn't mean you've got to sacrifice taste! It's about making simple, doable changes that make you feel like you are not 'missing out' on good foods and at the same time you are giving yourself the benefit of leading a healthier lifestyle. A win-win best case health scenario is always good.

'Swap out the 'pharmaceuticals' with real food every day'.

Quiz: What are the best & worst foods for belly fat?

Isn't it frustrating to know that you can be so diligent with your workouts -- then, you realize that you can 'undo' all your hard work by eating some not so good food choices. Remember though that it is not only the food choices that are chosen, but the quantities by which they are eaten. Portion-control is so important too! Just visualize your good hard work benefitting you when you step on the scale, sleep better at night and just have more energy throughout your day! It's worth it!

Those 'not so good food choices' along with not paying attention to better portion control contribute to belly fat which is the worst kind of fat in our body. This kind of fat is linked to type 2 diabetes, stroke and heart disease. Even if you have genes that contribute to it, you still can do quite a bit of prevention by eating right and exercising.

Now that you know how dangerous belly fat is for the body, see a list of fat burning workouts geared for women that target this area. The article is called: Fat Burning Workouts for Women -- The Best Way To Lose Belly Fat and can be found at the following link: http://massgainsource.com/fat-burning-workouts-for-women. 

Quiz: What are the best and worst foods for belly fat?

The focus on achieving and maintaining one's health is critical to leading a healthy and vivacious lifestyle after all. Wouldn't you agree? 

What part does food play in our wellbeing?

As we explore the world of health and wellbeing, we must not overlook the whole picture of what health provides for us. What is the whole picture? Good question to ask, but there truly is no one good answer. 

Wellbeing encompasses so many moving parts starting with our surrounding environment, how we nourish (or don't nourish) ourselves, how we challenge ourselves through a healthy mental eagerness to learn, how satisfied we are in our social circles and let's not forget personal accomplishment and fulfillment. 

We tend to focus on food, right? Why not, food is something that we need not only to survive, but to nourish us as well. But think of all of the delicious and nutritious foods that we have available to us. For those of us fortunate enough to live in well-populated areas with good working infra-structures, we even have more choices in the foods we eat. How about variety? Variety in fruits, vegetables, proteins and grains is essential, so then why focus merely on what the media tells us? The media talks about 'superfoods', but you simply don't hear to much about the importance of nutritional variety, do you? 

It is good to reflect on the foods we eat on a daily basis, not just to eat when we are hungry (or not), but how will that food that we are about to eat benefit our wellbeing? We come full circle to variety again, why not switch up our diets to add a variety of fruits and vegetables, grains and proteins, but let's remember portion size too. 

Why not have a glass of red wine with dinner or a small piece of dark chocolate for dessert? Why should that be off limits to us -- unless of course your doctor restricts that from your diet for some health reason. Have you known of a healthy and nutritious food that you haven't had in your diet for awhile? Is it because there is so much hype about the health benefits of chia seeds or avocados or cauliflower? 

While those foods are excellent, why not add a food you haven't had in your diet for awhile -- like maybe radishes, or watermelon, or watercress or mustard greens? All of those foods just mentioned have loads of vitamins and minerals that lead to better health. Below is a list of some foods that you don't hear too much about in the media, but are vitally important to providing us with essential nutrients. It is after all healthy variety that optimizes our wellbeing. Isn't that what we want?

• Radishes
• Turnips
• Watercress
• Kholrabi

Just as those foods mentioned above may or may not have been in your diet lately, why not start making healthy variety part of the way we look at life? Yes, routines are important, but it is also healthy to liven up our lives a bit and challenge ourselves to do different things. Take up a new hobby, drive to work on a different route, get up 10 minutes earlier than usual to simply sit quietly, bike ride to the grocery store or take kayaking classes at your local YMCA. It is all about optimizing our wellbeing and that is what we should want for ourselves and our loved ones, don't you think?