Today’s Smart Fuel isn’t any particular item. Instead, let’s address the real topic at hand: the mountain of Thanksgiving leftovers lurking in the fridge. Perhaps you really indulged yesterday and felt more like a stuffed turkey yourself than a human about to eat one. Or, perhaps you were the model of restraint. No need to reveal which one.
For the weekend, for everyone, the smartest way to fuel up is to give away the sweets, get in a few good workouts, and enjoy the turkey. High in protein and some good fats, turkey is a fairly healthy choice (certainly in comparison to pie, candied yams and stuffing).
I don’t want to be responsible for any Pilgrims turning over in their graves here, but I’m always a little amused (no…annoyed) at what Thanksgiving has become. Why can’t we have a holiday where we all get together and exercise? Or make food for the homeless? Or how about a potluck where everyone has to bring a new, undiscovered healthy food?
If Americans didn’t already eat like it were Thanksgiving every single day (as many do…look at the portions at most restaurants), I’d say dig in, gobble, and don’t wear your belt. Unfortunately, I don’t see many belts at all these days.
EVERYTHING YOU EVER WANTED TO KNOW ABOUT:
WHAT IT IS: Grapeseed extract is derived from grape seeds. Usually, red grapes make the best source. However, it’s a little more complicated than that. Like green tea, bark and some fruits, grapeseed extract contains particular antioxidant compounds called polyphenols. But some grapeseed extracts vary in the type of polyphenols they contain. There are a handful of different types, depending upon the length of the “chain” in the extract. They range from short monomers to long cyanidins, which is the scientific name for those headache-inducing tannins. The longer the chain, the less beneficial. The best grapeseed extract contains chains of 2-7, usually called oligomers.
The typical grapeseed extract supplement won’t mention any “mer” at all, and it’s hard to ensure that the product is actually beneficial.
STUDIES SHOW: Studies show that grapeseed extract has excellent antioxidant abilities similar to green tea and vegetables. It’s one of the most potent antioxidant sources in the world, containing even more than the famously hyped pycnogenol. Grapeseed extract contains polyphenols, also called flavonoids or catechins. These compounds strengthen the arteries, improve free radical destruction and even help to prevent macular degeneration and cataracts. Studies have also shown the important cancer-fighting potential of grapeseed extract, as well as the tremendous potential benefit to the heart. And recent studies have established that the extract can help to reduce inflammation.
WHY WE LIKE IT: Grapeseed extract fights free radicals and oxidative stress. This means that grapeseed extract can also be of great potential benefit for fighting or preventing cancer, heart disease, and effects of aging. Studies done on grapeseed extract give scientists a clue as to why moderate wine intake may be beneficial for the heart. Known as the “French paradox,” scientists have been puzzled for years as to why the French, who consume large amounts of fat, have low rates of heart trouble. Scientists know explain it has something to do with the antioxidant, cardio-protective properties contained in grapeseeds. Grapeseed extract contains all the benefits of antioxidants without the toxic effect of too much alcohol.
Last week we brought you a great new way to track your dieting progress with The Daily Plate. But The Daily Plate isn’t the only ‘Web 2.0’ application in the online universe that is designed to help you cut the fat. Introducing Traineo. The philosophy behind Traineo is that having a coach, friend, or spouse to motivate you through your journey of weight loss is the best way to see results. Having a personal motivator talk you down from that box of doughnuts you were about to consume can pay huge diet dividends. With this in mind Traineo was designed to connect you with people that have similar health goals that may be able to offer words of encouragement and support. If you don’t like the idea of having friends and family follow your weight loss journey you also have the option of allowing other Traineo members track your progress. Having someone there when the going gets tough – someone to motivate you and help you through the difficult times – can be all it takes to push you over the edge and into a healthy lifestyle.
Traineo has a slick interface which makes it a cinch to use. While you can’t pick and choose your food items from a database of thousands of dishes there are many other features that set this website apart. Beside the ‘motivator’ feature, there are online forums, featured articles on health and nutrition, and a ‘My Stats’ page that allows you to track you weight loss over time. The greatest part of this incredible resource is that it is entirely free. If you are looking for yet another tool to help realize your health goals and would like to unite with similarly minded people this may be just the ticket.
Melatonin is a popular supplement for the sleep-deprived, namely because it carries rather innocent associations. Melatonin is “natural” and “safe” and “herbal”, right?
Wrong. I’ve been arguing with the melatonin prophets for years because I believe the image melatonin has, and what melatonin really is, are vastly different. Like so many things that we trust in, consume or think we understand, the truth may not be what we want to believe.
My caution with melatonin is simple: melatonin is a hormone.
That’s right – a hormone. Like estrogen. Like testosterone. And just like taking estrogen (whether it’s Hormone Replacement Therapy or the Pill) or testosterone therapy, melatonin comes with risks. Frequent melatonin use – especially in the typical dosage of 3-6 milligrams – can trigger a bit of a vicious cycle in the brain. Supplement with melatonin regularly to get to sleep, and your body is going to produce even less, creating even greater need for the hormone. It’s not that you can’t ever take melatonin; but I think it’s important that people understand the facts.
A caveat: While I am generally against using hormones (it’s not nice to fool Mother Nature), I am in favor of using the natural version of the hormone melatonin to “reset” the diurnal clock when traveling across time zones. Because, after all, you got there by fooling Mother Nature in the first place! Humans did not evolve a mechanism to adapt to changing time zones. Jet travel can be some of the most destructive stress you can encounter, especially the older you get.
In fact, a recent article in ScienceNow Daily News reported on the growing concern in the scientific community over the dangers of jet lag. Turns out it’s more serious than we previously realized. Jet lag increases risk of cancer, ulcers, and sleep disorders, as well as weakening the immune system. Now, this isn’t reason to stop traveling; simply be aware of the risks and take some smart precautions (drinking alcohol on the plane: not a good idea).
I travel frequently, and I don’t suffer from jet lag, because I use melatonin judiciously in these instances. I also have a few rules about travel (feel free to crib my notes):
- Once you’ve landed and checked in to your lodgings, immediately get an aerobic workout. This will help stimulate circulation, hormones and serotonin production – it’ll just be that much easier adjusting to the new time zone. Don’t tuck into a glass of wine or take a nap. Spend 30 minutes getting your heart racing instead.
- Eat a small, protein-rich meal that also includes some fiber. But keep it light so your body isn’t further stressed.
- Reset your watch and then… lie to yourself. Don’t think about it; just immediately adapt to the new time zone.
- Of course, the goal is to adjust as soon as possible to your new time zone. If you’re flying overnight or flying to a place where everyone else will have just finished sleeping, by all means, do what you can to nap on the plane or otherwise refresh yourself.
- Drink at least a quart of water your first day there (4 glasses).
- Go to bed when everyone else in your new time zone goes to bed, and take 3-6 milligrams of melatonin an hour before you plan to fall asleep to make that possible.
Here’s the ScienceNow clickativity.
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