Too Little and Too Much Sleep Makes You Fat

A study from Laval University in Quebec, Canada found that nightly sleep duration predicted future weight gain. Getting too little or too much sleep at night increases the risk of obesity. They examined nearly 300 adults, organized according to their typical sleep duration: short, 5-6 hours; average, 7-8 hours; and long 9-10 hours. Short sleep duration increased the risk of obesity by 27%, while long sleep duration increased it by 21 percent compared to average sleep duration. The results were not influenced by energy intake or daily exercise. During the six year study, short and long duration sleepers were more likely to gain 11 pounds or more than people who slept 7-8 hours per night. Good sleep patterns are critical for weight control. Get a good night's sleep every night. Avoid caffeine in the late afternoon and evening. Sleep in a dark, quiet room, avoid vigorous exercise before bedtime and get up at the same time every morning. Establishing consistent sleep patterns will make you feel better and helps control body fat.

I read this article from Muscular Development.

Muscle Meal

Here's a recipe that is good for people who goes to gym in regular basis. This meal is good for body builder.

Lemon Pepper Chicken and Potatoes

What you need:

12 oz. potatoes (1/2-inch cubes)
8 oz. chicken breast
1 tbsp. extra virgin olive oil
1/4 cup water
Juice from 3 three lemons
Lemon pepper seasoning
paprika

Here's how:

Preheat oven to 375 degrees F. In a medium bowl combine the extra virgin olive oil, lemon juice and water, then add the potatoes. Using a slotted spoon, remove the potatoes from the liquid and place in an 8-inch baking dish. Coat the chicken breast in the remaining liquid and place alongside the potatoes. Sprinkle the potatoes with the paprika and the chicken with lemon pepper. Bake for 30-40 minutes and then serve.

Nutrition Information
serves one

Calories: 733
Protein: 64 g.
Carbs: 75 g.
Fat: 19 g.

Entrecard Issue

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Vitamin D

According to the article I read Vitamin D isn't just good for your bones. A daily dose of 1,100 IU along with calcium decreases the risk for all kinds of cancer by 60 percent in post menopausal women. According to Joan Lappe, R.N., Ph.D, a professor of nursing and medicine at Creighton University in Omaha (where the breaking research on the vitamin is ongoing) says she was surprised at how effective this inexpensive, easy, safe regimen turned out to be. She takes D3 (the kind the body utilizes better) every day. So people maybe you want to try this regimen as well or add this thing to your daily ritual. Staying healthy is important .

Wine Good for Liver?

We all know that overindulging in alcohol can harm our liver. A new study shows that sipping a little wine may protect our liver against the most common liver disease here in the United States. Scientists found that those who drank a glass of wine daily had a 50 percent lower risk of non-alcoholic fatty liver disease (NAFLD) than their alcohol-free counterparts did. However for the beer and liquor it did not hold true. NAFLD known to lead to cirrhosis in some cases also shares a number of risk factors such as obesity and high blood pressure with heart disease. Although studies suggest that moderate wine drinking may cut your heart-disease risk, cautions from Tufts University nutrition science and policy professor Alice Lichtenstein it's too early to tell whether the same is true for NAFLD. Lichtenstein adds, because of breast-cancer risk rises with alcohol intake, women at high risk should limit their drinking as much as possible.

Chicken Soup

Every time we are sick our Mom always make us Chicken soup. Chicken soup helps reduce the severity of common cold. It turn's out our Mom is right all along. A study published in the journal Chest found that while it won't cure the common cold, eating Chicken soup when we are sick can decrease the duration of illness and the severity of our symptoms. It appears to work by reducing the inflammatory response that your immune system mounts as a reaction to those nasty viral invaders. When you think you are going to have a cold make a Chicken soup. Help yourself get rid the nasty viral invaders right away. Don't make it worst for you.

Work Out = Sweeter Sleep

We all know the importance of exercise to our health but there is more to it. Just being active during day time will help us a lot. I'm talking about sleeping. I know some of us have problem sleeping at night or what we call "insomnia". Keeping your self physically active during the day could keep you from tossing and turning at night. According to a study presented at the Associated Professional Sleep Societies' annual meeting, 28 women and 8 men suffered from insomnia, assigned to a session of moderate aerobic exercise had a 37 percent increase in their total sleep time. It's not clear how exercise might ease insomnia but elevated levels of stress-relieving brain chemicals such as serotonin and endorphins could play a role, says Lawrence Epstein, M.D. author of The Harvard Medical School Guide to a Good Night's Sleep. Doing simple walking to bicycling, tennis or swimming will help you. Doing more relaxing exercise like yoga might help promote sounder sleep when you do it near bedtime, says Epstein.