Tag Archives: nutrition

Don’t Get “Hangry”. Get Blood Sugar Balanced.

Weight management the natural way…with PURICA TrimActiv

When we have long lapses of time between eating, our blood sugar drops. When we are in this state, we tend to make more impulsive decisions. The quick “go-to” treats to fill the gap can give us that initial blood sugar spike, but that’s always followed by low blood sugar a few hours later. And don’t deny it: We’ve all been “hangry” more often than we’d care to admit. And even if we’ve avoided a bad case of the “hangries”, we’ve all been around someone who is hangry. With this fast-paced lifestyle of ours, it’s even become – as of 2018 — an official word in the Oxford Dictionary. “hangry” means “bad-tempered or irritable as a result of hunger”. It’s a classic case study in the chemistry of life, both the ups and the downs.

Healthy body composition to feel your best

Of course, most of us would like to feel limber and physically strong — with sustained energy and a sense of ease within our bodies and minds — throughout the day. When we’re feeling sluggish just getting through the day, that utopia of feel-good energy sounds like it’s out of our reach. That’s where a holistic approach of positive lifestyles, shifting dietary habits and supplementation with a natural formulation such as PURICA TrimActiv can be a game changer, particularly when it comes to curbing cravings and balancing blood sugar.

In terms of “weight management”, it is really about healthy body composition. That allows you to feel your personal best. The beauty is that we’re all so different when it comes to our bodies. There is no “one size fits all”. Having said that, if we are losing or gaining weight too quickly – or doing a yo-yo dance between those two – it is a sign that’s worth exploring the underlying causes of those fluctuations.

Yet metabolic rate is only part of the equation. When we become what we may considered as overweight, it’s most often for more than one reason: From tucking in at night with a pint of ice cream, to focusing on the wrong kinds of foods, such as those high in carbohydrates and simple sugars. Another person may eat relatively healthy, but have a weak spot for at least one sugary drink every day. This can throw off the body’s ability to properly process the sugars and the extra pounds can become an issue.

It’s worth taking a moment to talk about how stress, blood sugar and cravings impact our weight – and just as important, if not more – our mood!

How does blood sugar affect our weight and mood?

Anyone who battles cravings knows just how overwhelming they can be. It can start out with an initial feeling of eating for comfort or an energy boost. What begins as “I’ll just have one cookie” becomes “okay, let’s just polish these off so they out of sight!” It’s easy to judge ourselves as not having any so-called will power. The truth is when our body is in that craving state, it’s difficult for us to control those impulses and regulate that primitive drive and behavior.

How does stress affect blood sugar?

When it comes to blood sugar and stress, it’s bit of a catch 22! When you are under physical, mental or emotional stress, it can also affect your blood sugar levels. When your blood sugars are not in balance, it can cause you to feel stressed. When we have a high level of stress, we are activating our sympathetic nervous system; the “fight or flight” response. Our hormone cortisol (and epinephrine) triggers the release of sugar (glucose). The body releases sugar into the blood so that energy can be circulated throughout your system. This results in higher blood sugar for the short term. The problem is that stress-induced cortisol can also increase our risk for food cravings.

Positive Lifestyle Strategies

So, what can we do to mitigate against the stress and wildly-fluctuating blood sugars? Small incremental changes — such as creating new habits — can go a long way toward effective weight management. The incorporation of these positive lifestyles does not have to be overwhelming. It’s all about consistency.

Some of the positive lifestyle changes we can look at include:

  • Eating small meals and snacks throughout the day to keep blood sugars balanced;
  • Thinking Rainbow! Incorporating as many colors of fruits and vegetables into your diet (rich in antioxidants and fiber which help with blood sugar);
  • Reducing simple sugars (out with the white!).

As noted above, “stress” – especially chronic stress – can impact us on so many levels. We can’t avoid stress completely if we are a living and breathing human being. It’s just there for us, for both good and bad. How we manage and handle stress, however, can be a game changer. Recognizing our own personal triggers can be a huge step in the right direction. The key is to look for ways to trigger our parasympathetic nervous system by doing things such as diaphragmatic breathing (also known as belly breathing). Stress impacts our absorption and assimilation of nutrients, making the weight management connection problematic.

Natural supplementation

PURICA TrimactivPURICA has always been committed to the connections between stress and immunity. It has always shined in its ability to identify and develop formulations that help the body and mind adapt to stress. When it comes to natural supplementation for weight management, PURICA TrimActiv is no exception.  It is weight management the natural way. This unique formulation is different than a typical weight loss product in that it stimulates metabolism in a holistic way. It focusses on supporting overworked adrenals (through the medicinal mushroom cordyceps) to help the body better handle stress. It helps to mitigate unhealthy cravings and encourages healthy, intuitive eating, stabilizing blood sugar and minimizing the cravings that affect both mood and energy. As the name suggests, being “activ” is an important consideration when it comes to achieving optimal natural weight. Supplementation using PURICA TrimActiv is intended to complement an active lifestyle and, of course, good nutrition.

It works on the strength of a series of synergistic ingredients:

Cinnamon: This helps to regulate blood sugar, prevent spikes and the associated deposition of fat. Regulation of blood sugar also helps to reduce cravings.

Garcinia cambogia: A source of hydroxycitric acid (HCA), it plays an important role in fat metabolism. HCA blocks the portion of the enzyme citrate lyase, which helps turn sugar and starches into fat. As a result, carbohydrates are deployed in the production of energy, as opposed to accumulating as fat on our stomach and hips. Physical activity ensures energy is burned off.

Green coffee bean extract: A source of chlorogenic acid, unroasted coffee bean extract has been shown to help fat loss. Chlorogenic acid is believed to reduce the absorption of carbohydrates from the digestive tract, lowering sugar and insulin spikes.

Yerba mate: This herb increases metabolism via a stimulant known as mateine. Like caffeine, mateine can increase energy levels, but doesn’t give you the “jitters”.

Cordyceps: This medicinal mushroom has been used for centuries for a number of health benefits, including increasing muscle mass.

The bottom line: By changing the narrative of a low-energy, sluggish lifestyle to a PURICA TrimActiv lifestyle, you can arrive at a healthier, natural weight. Make it a priority to integrate these positive lifestyles and natural supplementation into your day-to-day living. And while you’re at it, find out about other natural supplements such as PURICA Power vegan protein and PURICA Curcumin 30% BDMC.

NOTE: We are all about Nature. Science. You. We are whole food products, natural supplements and positive lifestyle solutions. While you’re at purica.com, you can find our podcasts, videos and blogs on natural supplementation and lifestyles. Look for The Triskelion: The PURICA Podcast, our PURICA Fitness Series, PURICA Yoga Series and more.

 

Tawnya Ritco, R.H.N., is Director of Education for PURICA and promotes natural health education and finds inspiration in the connection between nutrition, lifestyle, and vitality.

Is it Possible to Have Too Much of a Good Thing?

By Melissa Blair, RHN

If you want to optimize your results in the gym, being knowledgeable about nutrition is a must. The two work hand-in-hand. I have worked with many athletes, both in the gym and in the kitchen, and know the following to be true: You cannot out train a bad diet.

So let me clear up a common blind spot when it comes to eating clean: “Is it possible to have too much of a good thing?” When it comes to food and weight loss, the answer is a definitive “yes”.

I’ve had clients who were nutrition fanatics, fueling their bodies with whole grains, organic lean meats, fruits and veggies, but in one particular case, still struggling to drop an excess 15 lbs.

At first glance, her recall of daily diet, physical activity and healthy lifestyle habits did not add up to them being 15 pounds over optimal weight, so I thought it was time for me optimistically nit-pick her food journal in the hopes of finding the missing data.

After just 10 days of writing down the quantity and timing of all their meals, snacks and beverages, we found the cause of their weight not dropping. It was nuts! Yup Nuts. Turns out they were consuming about 1-2 cups of raw “healthy” nuts per day, that translates to over 1200 calories of nuts per day.  Does this mean nuts are bad, and they should cuts nuts out of their diet? No, absolutely not. In 20-30g portion sizes, nuts are a great source of fat, fiber and protein. They are, however, very calorie dense and easy to overeat because of their portable bite size convenience.

The good news is that all it took was incorporating a premeasured nut container to their meal prep and they reached their weight loss goal in less than two months. The take away is, yes it is possible to have too much of a good thing. You can’t manage what you don’t measure, so be cautious of foods that are bite size and easy to mindlessly pop in your mouth such as, olives, grapes, dried fruits, granola, nuts and seeds.

Products : Trimactiv, Green Coffee Bean , Garcinia Cambogia, Protein Power

Melissa Blair, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips. For more information, check out her website or email her.  And for regular healthy eating and training tips, follow us on Twitter and like us on Facebook

*A note on vegan and vegetarian options: At Purica, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

Pay Attention To Your Gut Instincts

Support your second brain

Tawnya Ritco, RHN

Modern gastroenterology suggests that our “gut instinct” stems from the 500 million neurons contained in the gastrointestinal tract, in the network of nerves contained in the walls of everything from our esophagus to our stomach and intestines.

That network—the enteric nervous system (ENS)—is what’s known as the “second brain.” And for good reason. The ENS is the body’s second-largest concentration of nerves behind only the brain (and ahead of the spinal column). In fact, there are 30 to 40 percent as many neurotransmitters identified in the gastrointestinal tract as there are in the brain.

The body’s prime source of serotonin

The ENS controls digestion, including everything from the biomechanics of the stomach and intestines to the alkalinity that allows digestive enzymes to work effectively. By producing 95 percent of the serotonin found in the body, this “second brain” does much to govern how we react to environmental stress. As a regulator of aging, learning, and memory, along with many organ functions and growth factors, serotonin affects our overall physical and mental well-being.

The ENS also produces as much dopamine as the brain—important for everything from motivation to motor control and the production of other key hormones. Working with the brain or independently, the ENS thereby plays a strong role in supporting the healthy functioning of the body.

Protecting the GI tract

The connectivity between the ENS and the brain is yet another reason why nutrition is so important: the healthier the digestive system, the healthier the body. More specifically, the healthier the epithelial tissue in the walls of the gastrointestinal tract, the better it will protect the nervous and circulatory systems from bacteria and viruses. The healthier the digestive system, the more likely the ENS will function optimally.

Nutrition, hydration, and supplements

Consuming fewer processed foods and eating more plant-based foods reduces the stress on our digestive system (and, by extension, the ENS). Hydration is also important, as is relaxation prior to and during meals.

The medicinal mushroom lion’s mane (Hericium erinaceus)—associated with optimal nerve health—may also assist in the proper functioning of the ENS and the way it communicates with the brain.

Nutritional supplements known to enhance tissue health are another avenue toward good digestion: by optimizing the integrity of the epithelial lining of the GI tract.

Everything from mood to decision-making can be affected when the GI tract is inflamed or otherwise under duress. Making the right decisions around healthy eating is one of the surest ways to sustain balance and good choices in every other facet of our lives.

Previously published in Alive Magazine.

Tawnya Ritco, R.H.N., is Director of Education for PURICA and promotes natural health education and finds inspiration in the connection between nutrition, lifestyle, and vitality.

How to Beat the Sweets: The Gradual Approach

BY MELISSA TUCKER, RHN, Training Coach & PURICA Ambassador

If the thought of cutting out every last gram of sugar sounds impossible – especially the idea of going cold turkey – maybe we could simply reset the goal. Cutting back gradually may be more effective in the long run.

Here are a five Fitlicious ways to help cut your sugar intake without feeling deprived. I really believe they’ll give you big returns:

  1. Start your day with a no-added-sugar breakfast, because starting your day right sets the tone and balances your blood sugar for your remaining meals;
  2. Use cinnamon and 1 tablespoon protein Chaga powder instead of sugar in your coffee. It helps curb sugar cravings and balance energy;
  3. Replace sugar and fat laden ice-cream with Fitlicious 3 ingredient banana ice cream (yes, only three ingredients);
  4. Craving a chocolate fudge Brownie? Have a Perfect Date instead! For a single serving after dinner dessert, simply remove the pit of a Medjool date and replace it with a tablespoon of almond butter and 1 teaspoon of raw cacao nibs and unsweetened coconut flakes. You’ll love it;
  5. Make protein, fibre and healthy fats the building blocks of your meals and snacks. These nutrients slow down the digestion process and prevent quick blood sugar spike and crash. That’s important, because a sudden drop in blood sugar can cause extreme sugar cravings.

Most importantly remember, you’re human. You don’t need to be perfect. Give your taste buds and brain time to adjust to lower sugar intake by reducing your sugar intake a little bit each week until you reach your new goal.

(Recommended PURICA superfoods and supplements: PURICA Trimactiv, PURICA Power vegan protein powder; PURICA Nopal, PURICA Fiberlicious and Garcinaia Cambogia).

Just Because It’s Common, It Doesn’t Mean It’s Normal

BY MELISSA TUCKER, RHN, Training Coach & PURICA Ambassador

At least 85 per cent of menstruating women experience a symptom of PMS every cycle. Does this staggering number mean that having PMS is normal? No, it means it’s common. Just because something is common, does not mean you need to accept it as normal.

In my experience as a woman and health coach, I’ve concluded that by reducing inflammation in the body, many if not all premenstrual symptoms of cramping, bloating, sugar cravings and mood swings can be reduced and often ultimately eliminated.

For my clients who report mild to extreme PMS, I apply system support on the strength of the following PURICA products:

A recent study found that women who have higher levels of inflammatory proteins are more likely to suffer from PMS symptoms such as mood problems, cramps, back pain, cravings, bloating and breast pain.

To lower inflammatory proteins you must detox your body: Remove alcohol, caffeine, sugar, processed flours and inflammatory fats such as those found in full-fat dairy products, red meats, peanuts, margarines, shortening and hydrogenated oils from your diet.

Incorporating some vegan meals or days into your weekly nutrition program can also help lower acidity and inflammation. With the new PURICA Power vegan protein powder, it’s easy to incorporate an alternative to whey isolates. PURICA Power also has the added antioxidant support of Chaga. The fermented PURICA Power vegan protein powders get my two thumbs up first of all because they taste great and also because they are more bioavailable pre and post workout than other non-fermented, or soy- based vegan powders.

The best way to make PMS “MIA” is to:

  • Rest. Drink More Water.
  • Limit Alcohol, caffeine and salt and at any time of month stay committed to healthy whole foods.

Balance lean proteins such as organic chicken, turkey, fish, nuts, omega-3 eggs and legumes, healthy fats such as coconut, olive oil, avocado, nuts, etc. and a variety of complex carbohydrates including vegetables, fruits, kamut, beans, rye, oats, and quinoa every three to four hours during the day. This will stabilize blood sugars and avoid undue stress and hormonal imbalance because of skipped meals.

PURICA ambassador triathlete Adam O’Meara wins Elk Lake Triathlon

Our athlete ambassador and territory manager Adam O’Meara won the Elk Lake Triathlon on August 6th. The “standard” or “Olympic” distance event consisted of a 1.5km swim, 40km bike and 10km run. Adam exited the water right on the heels of the first two swimmers, but once on two wheels he quickly took over the race lead and never looked back. Adam’s race splits of 21:08 swim / 59:46 bike / 37:07 run brought him to the finish line just 7 seconds over the 2 hour mark.

Here are Adam’s thoughts on the event. “It is quite the treat to get to wake up in your own bed on race morning, but I was still up at 4:30am to take care of everything in a stress free manner. It took my body a while to warm up but once I got things firing I felt like I was ready to race strong. I led the swim for about the first half, whereupon another swimmer came up beside me, I decided to allow them to take a turn leading so I could relax a bit. I came out of the water in 3rd place right behind the lead swimmer and Karen Thibodeau (a local female athlete who is a great swimmer). One of my main goals for the day was to have a really solid bike, and I felt I had prepared properly to do that. I felt strong from start to finish on the bike and then as I started the run my legs were feeling good – relatively speaking of course! I didn’t know how far behind 2nd place was but I had a pretty good idea since there are stretches on this course where you can look back and see a distance of about 2 minutes. As always there was some rough patches sprinkled in throughout the day but overall I was very strong and very happy to have taken the win. It was made all that much better because my wife, son, daughter, mother and sister were all there to cheer me on and see me at the finish line. Something I have learned over the years is that it is very important to celebrate your successes, so for the rest of the day I definitely was in a great state of mind as we all enjoyed some awesome family time…… and the cold beers tasted extra good!”

This win was preceded by a 3rd place finish at the Great White North Triathlon on July 2nd and a 1st place finish at the Nanaimo Triathlon on May 28th. Adam has completed over 15 Ironman distance events, many shorter distance races and he is no stranger to the podium. This father of two is passionate about living life to the fullest. When he is not working, spending time with is family or training he enjoys preparing healthy food for is family and himself.

What to Do If You Have Inflammation Acne?

By Melissa Tucker, RHN

We might not think of it this way, but the skin is our largest organ. As such, it provides an outward reflection of the quality of your health deeper within.

That’s especially true of your complexion and whether you are dealing with acne. If you fall into this category – and many of us do – I suggest taking a close look at your diet and the other common contributors to inflammation (listed below) to help you on your way to healthier skin and better looking skin.

So often we treat a pimple or acne breakout with a new expensive topical product, when in fact, inflammation rather than a clogged surface pore is what lead to your breakout. Blocked pores set the stage for acne, but chronic inflammation is the engine that fuels it and maintains it as a problem for us.

The causes of chronic inflammation are many. In the majority of circumstances, it is not one particular problem that leads to chronic stress outbreaks, but dozens of poor dietary and lifestyle choices.

Any one of the following in isolation would not cause a huge inflammatory response but when they begin to add up – and they become a regular part of your life – the burden on your body becomes too much, resulting in stress pimples, or adult acne.

Here’s your checklist to consider:

A poor diet:

Eating too many processed foods is a leading cause of chronic inflammation. A prime example of this is the trans-fat, which is notorious for causing inflammation. Artificial ingredients in processed foods are inflammatory as well, because our body just cannot process them very well. When consumed in abundance the inflammatory response begins and can carry over to appear as a food allergy to other natural food ingredients.

Sleep deprivation:

The lack of sleep can cause elevations in inflammatory cytokines and other chemicals, making sleep deprivation one of the quickest ways to disrupt hormonal balance, energy levels, digestion and skin health. Get your sleep! And you can help yourself out on that front by paying attention to the next factor.

Lack of exercise:

Sitting around all day can cause inflammation because there is lack of circulation. Moderate exercise will reduce chronic inflammation. Breaking a sweat is one of the most effective ways to eliminate toxins from your body and improve skin and overall health. #MoveItToLoseIt (It will also help you sleep).

Not getting enough support:

The power to support the immune system that is provided by high quality vitamins, minerals and other supplemental adaptogens is undeniable. A prime example is zinc, which by the way is famous for curing acne. Other dietary factors include getting enough omega-3 fatty acids, Vitamin D, Magnesium and Vitamin C to give skin a more radiant, healthy and youthful glow.

Paying attention to your diet, getter better sleep and exercising regularly are the real keys here. Yet I strongly recommend supplementing with vitamins C and D, immunity products such as PURICA Complete 360 and whole body health formulations such as PURICA Recovery will go a long way towards improving skin health and mitigating against inflammation acne.

I also recommend minerals such as PURICA Magnesium and medicinal mushrooms such as PURICA Red Reishi and PURICA Chaga. The latter is one of the most powerful antioxidants on the planet while Reishi can calm your system down, helping to combat the stress that often triggers acne.

Healthy Skin, Healthy Body, Healthy Mind! 

Your Metabolism and a Healthy Lifestyle

Contrary to popular belief, your metabolism doesn’t have to slow as you age.

It’s true that we experience a decline of between 2 and 4 percent in our resting metabolic rate with each passing decade after the age of 25. On average, we drop about five pounds of lean body mass per decade from age 25-65.

Yet it’s also true that these declines can be prevented by changing a few simple lifestyle habits. That’s because a slow metabolism is not age related; it is lifestyle related.

A decreased metabolism simply stems from a decrease in activity. That means an increase in activity can help increase your metabolism.

By making physical activity part of your daily regime, along with other smart lifestyle choices, you can rev your metabolism, keep your energy up and maintain an optimal weight and body composition late into life.

The more lean muscle mass you have, the better, especially later in life. When it comes to building and maintaining lean muscle mass, think of the saying “use it or lose it”. Performing a weight bearing routine 3-6 days per week stimulates your metabolism because muscle is metabolically active. You are not made to sit all day; so start moving and don’t blame weight gain on a slow metabolism.

It’s also smart living to support your active lifestyle with a balanced whole food diet. Many people are in fact undernourished and overstressed with fast food. If you’re feeling exhausted, rather than reaching for a caffeine or sugar fix to push through, try slowing down and supporting your cardiovascular system with some deep breathing before your meal to support proper digestion and micronutrient absorption.

The bottom line is: Tell me what you eat, and I will tell you what you are.

Do your best to stop filling up on empty calories and start loading up on alkaline and nutrient rich whole foods. If you have cravings, it’s because your body is starving for vitamins and nutrients. The quickest way to add vitamins to your diet is to eat produce.

If a food comes from a plant eat it. If it is made in a plant, don’t.

NOTE: I recommend you consider taking a metabolism-supporting supplement. High on my list are Carnitine and natural formulations such as PURICA Trimactiv Weight Control, PURICA Vitality Adrenal Support and PURICA Provascin Cardiovascular Support.

“Rise and grind?” or “Sleep in and win!”

If you are a motivated person, especially when it comes to exercise then your choice expression from the title is likely quite obvious.  I am an early bird by nature and I love being out in the early morning for my training sessions.  And for many years (10+) I have always prioritized my workouts over that extra 30-120 minutes of sleep.  But recently I listened to an episode from my favourite podcast – Sigma Nutrition Podcast – and it really struck a chord with me…… sometimes we need a reminder to put us back in check with things we know we should be doing.

I know that sleep it important for overall health and athletic performance so I have always tried to prioritize sleep, but often life gets in the way and so I rise and grind at the crack of dawn (or before) to get my workouts in.  I have a passion and hunger that almost can’t be satisfied when it comes to training hard, so it is never a question of whether or not I get up to do the workout, it’s just a question of how much less than 9 hours of sleep I get before I rise.  I say 9 hours because I know for me that that 9 hours is a golden number, if I can hit that I feel fantastic (relatively speaking) even in the heaviest training periods.

What does the science say?  Let’s start with a biggie – “the major metabolic perturbations accompanying sleep deprivation in humans are an increase in insulin resistance and a decrease in glucose tolerance.” (VanHelder T, 1989 Apr).  When carbohydrate metabolism is interfered with the negative effects abound for both high end athletes and the general public, some issues that can result are weight gain, decreased energy and lower power output.  Oxygen consumption, heart contractility and cardiac output can also be affected by the effect that sleep deprivation has on our thyroid – TSH is increased and if this becomes chronic it is problematic (Mullington MJ, 2009).  Furthermore, notes from one study conclude that response to muscle strength, aerobic and anaerobic performance capability were not affected with 30-60 hours of sleep deprivation, but time to exhaustion and rate of perceived exertion were both negatively affected (VanHelder T, 1989 Apr).

One of the next systems in line to get negatively affected would be the immune system.  And being sick can further inhibit sleep quality and quantity.  It quickly becomes clear that not getting enough sleep can have a snowball effect leading to issues that decrease the quality of our day to day lives.  Now, if we circle back to the title of this article we can start to see how anyone with athletic goals needs to prioritize their sleep.  For me this has meant actually planning in days where I can get 9-9.5 hours of sleep.  By planning it in I mentally accept it ahead of time, so when I wake up at 5:15am on my sleep in days I can silence the devil on my shoulder and go back to sleep.

I am not advocating people sleep in to the point where it affects other aspects of their lives.  But I am very much in favour of going to bed early enough that 8-9 hours is realistic and practical.  As an elite level, working athlete with a family I can’t always get 9+ hours of sleep, that is the reality.  But here are some things that I recommend to help you get enough high quality sleep on a regular basis:

  • Change your schedule (and frame of mind perhaps) so that you are actually in bed and ready to fall asleep at a decent time.
  • Take a magnesium glycine (aka bisglycinate) supplement 20 minutes before bed in a dose large enough (200-500mg) to calm your neuromuscular and musculoskeletal systems
  • Keep your cortisol in check by:
    • striving to minimize the life stressors that are out of your control
    • looking for supplements such as ashwagandha that help regulate cortisol production
  • Practice good sleep hygiene:
    • make sure your room is as dark as possible
    • lower your thermostat to as cool as possible while still feeling comfortable
    • avoid caffeine later in the day (subjective)
    • avoid watching tv or looking at your computer screen in the 60-90 minutes before bed*
    • consider favouring complex carbohydrates (over fat) at dinner time if you have trouble falling asleep
    • don’t perform intense exercise in the hours leading up to bed time
  • Keep your immune system strong with a very healthy diet and the strategic use of whole food supplements such as medicinal mushrooms

Consistency is the key with any physical pursuit and/or with achieving great health and longevity, and this includes getting enough quality sleep on a regular basis.  If you think you aren’t getting enough sleep and/or your quality of sleep may be poor than do your best to make it a priority to fix it!  I assure you it will be an eye opener 😉 when you start to feel the benefits of meeting your body’s sleep needs.

In good health,

Adam

*If you must use your electronics before bed then it is a good idea to install a program such as f.lux (PC) or Twilight (androids) that will block out the spectrums of light that interfere with your brains ability to produce serotonin.

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