Organic food availability has increased over the past few years in the marketplace. Now they can easily be found in not only health food stores like Whole Foods, but also in your basic, more generic stores and even places like WalMart and Target.  Organic foods are generally more expensive than non-organic foods, which can turn many people off from purchasing them, so read on to learn about the benefits of eating organically, and which foods should top your organic to-buy list.

Why eat organic?

Whether or not organic food are more nutritious has been a long on-going debate.  However, recent studies suggest that organically grown plant products contain more minerals and antioxidants then conventionally produced products. Producing organic food is also better for the environment.  Environmental benefits of organic production include improved soil organic matter, reduced energy use, reduced pesticide residues in food and water, and lower nutrient pollution.

Why is organic food more expensive?

Due to a smaller production scale and higher labor costs, organic foods tend to cost more at the grocery store.  However, you may notice when certain fruits and vegetables are in-season, the organic to non-organic price is fairly similar.  Focus on eating organic fruits and vegetables that are in season to avoid the high mark-up.   Refer to the website fruitandveggiesmorematters from the Produce for Better Health Foundation for lists of foods that are in season monthly and year-round.

What does organic mean on a food label?

In order to use the term “organic” on a food label, specific guidelines must be met as defined by The United States Department of Agriculture (USDA) National Organic Program.  These guidelines ensure that all organic meat, dairy, eggs, and poultry came from animals that were given no antibiotics or hormones. Plant-based foods can be labeled USDA organic seal of approval, like pictured above, as long as they are grown without most pesticides, synthetic fertilizers, sewage fertilizers, bioengineering or ionizing radiation.

What are the different levels of organic claims on food labels?

A product will be labeled “100% organic” as long as it is completely organic or made from completely organic ingredients.  The USDA allows foods to be labeled “organic” as long as 95% of the ingredients are organic.  By law, products can be labeled “made with organic ingredients” as long as it is made from 70% organic ingredients.  However, you will not find the USDA organic seal on these food labels.

The Dirty Dozen & the Clean Fifteen

The Environmental Working Group (EWG) is a non-profit research team whose mission is to use the power of public information to protect public health and the environment.  EWG accomplishments include helping to ban BPA plastic in baby bottles, reform toxic chemical laws, and fighting for safer tap water.  The EWG also helps determine which produce is the greatest  contaminated and which is the least contaminated by pesticides in the US.  The produce found to be the most contaminated make up the “dirty dozen” list and is recommended to be purchased organic, washed, and eaten.  The “clean fifteen” list of foods are those that are the least-contaminated and deemed O.K. to eat non-organic by the EWG.  You may notice that the foods on the “clean fifteen” list tend to have thicker skins that are either peeled or tossed away before being eaten.  The hard exterior of foods like watermelon, cantaloupe, and avocado may help protect the inner, edible portion from absorbing pesticides.

Dirty Dozen:Buy these organic

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines, imported
• Grapes, imported
• Sweet bell peppers
• Potatoes
• Blueberries, domestic
• Lettuce
• Kale/collard green

The Clean Fifteen: Lowest in pesticides

• Onions
• Sweet Corn
• Pineapples
• Avocado
• Asparagus
• Sweet peas
• Mangoes
• Eggplant
• Cantaloupe, domestic
• Kiwi
• Cabbage
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

“Executive Summary | EWG’s Shopper’s Guide to Pesticides | Environmental Working Group | EWG.org.” EWG Home | Environmental Working Group. Web. 06 Feb. 2012. <http://www.ewg.org/foodnews/summary/>.

“Fruits & Veggies More Matters » What’s In Season? Winter.” Fruits & Veggies More Matters. Produce for Better Health Foundation. Web. 06 Feb. 2012. <http://www.fruitsandveggiesmorematters.org/?page_id=795>.

McCullum-Gomez, Christine, and Anne-Marie Scott. “Perspectives on the Benefits of Organic Foods.” Eatright.org. Academy of Nutrition and Dietetics, Sept. 2009. Web. Feb. 2012.

“Question of the Day – What Does ‘ Organic’ Mean on a Food Label? – from the Academy.” Eatright.org. Academy of Nutrition and Dietetics. Web. 06 Feb. 2012.    http://www.eatright.org/Public/content.aspx?id=6442451536

Photo © MissingHailstone

Valentine’s Day is fast approaching and many people are concerned as to what they should get their loved ones.

I want to help out those who celebrate the holiday by offering suggestions on fitness-related gift ideas.

Gifts for Her:

• Females love to get new workout clothes! I know it helps me with my motivation in the gym. My favorite brands are Nike, Under Armour, and Lululemon Athletica. (Price range: depending if you hit any sales, expect to spend $25+)
• I am obsessed with my digital food scale! When I prepare my meals every Sunday, my scale helps me determine my perfect portions. I have the EatSmart Precision Pro Digital Kitchen Scale. (Price: $24 on www.amazon.com)
• A purchase I’ve been longing to make is Apple’s iPod 6^th generation nano! Those things are the coolest! You can even wear them as a watch, but they are ideal for clipping on your tank top or sports bra and listening to your favorite tunes while working out. (Price: starts at $129)

 Gifts for Him:

• Make it personal and customize your own energy bars or shakes! Check out YouBars (Prices vary)
• Choose from any BeachBody products like P90X, P90X2, and Insanity! All great at-home workout programs that provide amazing results.
• The next time your man complains of sore muscles, hand him a Dr. Cool & Dr. Hot bag! Head over to Uncommon Goods! (Price: $16)

Nibble on This

If you’re thinking along the lines of chocolate, opt for a darker chocolate as it lowers high blood pressure and contains potent antioxidants. Sweet!

Happy Valentine’s Day to all you lovebirds!

Baked BBQ Chicken Tenders

Baking your chicken tenders is a great alternative to frying them in oil or having them ordered in, where they are definitely going to be deep-fried and full of fat.  To make crispy and flavorful baked chicken tenders, begin with boneless, skinless chicken cut into slices and dip them in your favorite type of barbeque sauce.  Next, coat the BBQ-coated tenders in a light layer of flour, then dip them in an egg wash (one egg yolk and a few egg whites).  Coat the tenders with whole-wheat flour and spray with non-stick spray or an olive-oil mist.  Bake the tenders at 450 degrees in the oven for 10 minutes on each side or until crispy.  Serve with honey mustard, ketchup, BBQ or your favorite sauce!

Sweet Potato Fries

Sweet potatoes are personally one of my favorite foods.  When they are peeled, cut thin, seasoned and baked, they transform into an even tastier snack called sweet potato fries.  Baked sweet potatoes, and even sweet potato fries are an excellent source of Vitamin A and naturally contain no trans or saturated fat. Again, if you order in your french fries, whether white or sweet, they will certainly be deep-fried and you should steer clear if your trying to keep your fat content down.

Feel free to try and make sweet potato fries on your own by peeling, slicing, seasoning, lightly drizzling your fries with olive oil and baking until crisp, but I usually opt for the store bought brand Alexia Sweet Potatoes Fries.  They come in a few varieties, but my favorite in the Spicy Sweet Potato Julienne Fries.  A 3oz serving is pretty hearty, at about thirty fries.  Each serving is only 130 calories, 4 grams of fat, 7 grams of sugar, 250 mgs sodium and cholesterol free.

Your party guests, and you, will be sure to love a homemade horseradish sauce to accompany the spicy sweet potato fries.  You can easily whip up a lower-calorie version at home by combining 2 Tbsp low-fat mayonnaise, 4 Tbsp plain low-fat Greek yogurt, 3 Tbsp horseradish, and a dash or pepper and onion powder.

Shrimp Skewers

Shrimp cocktail is usually a crowd-pleaser at holiday parties, so to give low-calorie shrimp a Super Bowl party twist, pile large cooked shrimp, pineapple chunks, and thick cuts of green bell peppers onto kebob skewers and fire up the grill or oven.  Smother the skewers with sauce of your choice, but I recommend Honey barbeque sauce, lemon/garlic/olive oil mixed together, Teriyaki or jerk sauce. Cook the skewers until blackened and serve with additional sauce.

Spinach Dip

If you’re like me and are more of a semi-homemade then start-from-scratch party host, spinach dip is a choice appetizer.  One entire package of Hidden Valley Ranch Dip mix only has about 80 calories, and although the package says it contains sixteen two tablespoon servings once prepared, eight 1/4 C servings is more realistic for a four-hour game.   The recipe on the package calls for 16oz sour cream, one box frozen spinach, and 8oz water chestnuts.  To make this recipe healthier, use my secret weapon for sour cream swaps, low-fat Greek yogurt.  Mix 12oz plain Greek yogurt with 1/4 C low-fat sour cream to get a creamy mixture that once the dip mix is added, is almost unidentified as a swap.  I also use two-packages of frozen spinach to stretch portions out and add more vegetables.  In lieu of a white bread bowl, hollow out a whole-wheat bread bowl and serve with a variety of veggies for dipping.

Happy snacking TweakFit followers! And let’s go….. Madonna???

References:

“Hidden Valley – Dips: Green Onion Dip, Fiesta Ranch Dip & More.” HiddenValley.com. Web. 01 Feb.          2012. <http://www.hiddenvalley.com/products/hidden-valley-dips-mixes/>.

“Spicy Sweet Potato Julienne Fries | Alexia Foods.” Alexia Foods. Web. 01 Feb. 2012.       <http://www.alexiafoods.com/products/sweet-potatoes/spicy-sweet-potato-julienne-fries>.

Tip #1: Pack for the Plane

So, the airlines say to arrive two hours ahead of time for your flight. Although, I always end up with about an hour and a half time to kill; like my mother always says, it’s better to be safe than sorry. There aren’t many options of things to do while waiting for your flight or while in the air, which leaves many of us reading, listening to music, or people watching to pass the time.  It seems like, as I look around, everyone is also eating, myself included! While the airport has come a long way with variety and options, let’s face it…everything is overpriced and the truly healthy options are limited. You may not be able to get your liquids through security, however, feel free to pack as many snacks as you like. For my ten hours in the air from Philly to Hawaii, I was sure to pack a good number of mini meals/snacks in order to avoid eating somewhere like Sbarro or committing the ultimate sin…PLANE FOOD! Try some of these awesome ideas to keep you satisfied

1. Emerald 100 calorie pack almonds: With varieties like dry roasted, cinnamon and sugar, dark chocolate cocoa, these snack packs are already portion controlled and portable.  Each pack is an excellent source of Vitamin E, sodium-free and contains fiber and protein to help keep you satisfied.

2. Just add water- protein powder and instant oatmeal: If you want a quick mini meal without a mess, just ask the flight attendant or the nearest Starbucks for a cup of either hot or cold water.  Stir one scoop of protein powder in with cold water or shake into a bottle of spring water to help satisfy you and strengthen your willpower for other high calorie snacks.  To warm your bones on a cool flight, add one cup of hot water to instant oatmeal for a low-calorie nosh in a variety of flavors.  The thought of putting on my bikini in January was enough to help me grab for my oatmeal while they were passing out the warm chocolate chip cookies on my flight! Try this mental image travel tip when you get a craving!

3. Apple: Your mother might say “an apple a day keeps the doctor away” but my motto is “an apple a day keeps your hunger at bay.” Enough said,  keep a few apples in your carry one to fight off hunger.  They contain a ton of nutrients, fiber, and are one of the easiest fruits to travel with since they aren’t messy, don’t bruise easily, and keep well.

Bring Your Gear

Most hotels these days have pretty decent fitness facilities, but if you don’t pack your sneakers, how are you going to break a sweat!?  Make packing your gear a priority and don’t forget about your other gym essentials.  Mine include my ipod and hair ties, but maybe yours is a knee brace or Under Armour.  Whatever it is, don’t give yourself an excuse not be active, or most likely, you’ll use it!

If your hotel or the place you are staying doesn’t provide access to a gym, think ahead.  Easily portable workout equipment include resistance bands or a workout DVD.  Take advantage of the great outdoors and take a walk, jog, or swim.   Utilize the website walkjogrun.net to create a mapped out route no matter what part of the country you’re in.

Start the Day with a Good Breakfast

Watching your intake 100% is hard for anyone, and frankly, I don’t recommend it.  Not giving yourself a little leeway, can often set you up for an all or nothing mentality  Practice moderation and make sure you are active.  Starting the day with a good, healthy, and satisfying breakfast can help you stay on track with good choices and moderation throughout the day.  Packing extra protein powder, fruit and instant oatmeal is a good idea for easy foods you can make in your room, but another good option could actually be the hotel continental breakfast.  Loading up on muffins and danishes isn’t your best bet, but opting for hard-boiled eggs/egg whites, a whole-grain cereal mixed with low-fat yogurt or fruit with cottage cheese can help you stay energized and satisfied throughout the morning and are all fairly common continental breakfast choices.

Find a Grocery Store

Whenever possible, when I reach my location I like to find a grocery store and stock up on some healthy foods for my hotel room.  Some of the items you could find in my mini-fridge/drawers right now include apples, bananas, low-fat Greek yogurt, green pepper slices, Kashi Banana Chocolate Chip Soft n’ Chewy bars (you MUST try these, so good! And contain 1/2 serving fruit & 1/2 serving vegetable each!), and Bumble-bee Lemon & Pepper tuna medley with crackers. Like I said earlier, I’m not a saint when it comes to avoiding all sweet and sinful foods, but at least being prepared with healthy and tasty snacks help me find a happy median.

Use these tips next time you travel and have a happy and healthy vacation!

I’ve never been a big fan of protein shakes made with the combination of protein powder and fat free milk or water. I came across a lot of great low carb and high protein baked goods but I never seem to have ALL of the ingredients. Thus, I decided to just make a recipe up using stuff I might just have lying around and lo’ and behold – it was actually pretty good. Just thinking about the chocolate  soufflé is making me drool. Anyway, check out the easy recipe below:

What you need:

1 leveled scoop (70 cc, 70 mL, or roughly 27g) Chocolate casein

I used Gold Standard 100% Casein.

3 eggs (separated to get 3 egg yolk & 3 egg whites)

I used Judy’s Organic eggs from Whole Foods

1 tsp vanilla extract

I used Kirkland’s Pure Vanilla Extract

1 tbp unsweetened cocoa

I used Ghiradelli Unsweetened Cocoa

1/8 cup of brown sugar

I used Trader Joe’s Organic Brown Sugar

¾ cup fat free milk

I used Whole Food’s Organic Fat Free Milk

3-4 ramekins bowl

I had it from buying it for $3.99 at Ross.

Stovetop

1. Fill sauce pan with ¼ of water with heat at low-medium so the water is simmering and not boiling like mad
2. Using a medium metal mixing bowl or even a medium pyrex glass bowl, place the protein powder into the bowl and place the bowl in the water filled saucepan.
3. Slowly add the fat free milk (1/4 cup) at a time while whisking the milk and protein powder together. Once the powder is mixed turn off the heat and let the bowl cool.

Egg Whites/soufflé puffiness part

1. Separate the yolk from the egg whites, placing the egg whites in a medium bowl. Use an electric mixer and whisk the egg whites till it gets foamy (like 30 seconds), then add in 1/8 cup of brown sugar. Whisk again until it thickens and when you pick up the whisk (2mins), you get a stiff peak.

Cooled Powder & Milk Mixture (aka chocolate mixture)

1. This is a good time to preheat the oven at 400F.
2. Whisk 1 tsp vanilla extract into the mixture and tbp of unsweetened cocoa to the mixture
3. Using the same whisk, break the three egg yolks and whisk evenly. Add in two spoonful of the cooled (its okay if the mixture is still a little warm) to the beatened egg yolks. Then in three parts, mix in the rest of the powder+milk (So, pour 1/3 of the chocolate mixture to the yolk, mix till its even, then repeat two more times).

Combining chocolate mixture, yolk, and egg whites

1. Add the mixture from previous step into the egg whites, again in three parts making sure that its evenly mixed every time.

Baking

1. Pour the mixture into the ranskin bowl till the line of the bowl.
2. Using another baking tray, fill water to half of the tray and place the ranskin bowl into the water bath (see picture on right)
3. Now bake for 14-16 minutes. Your protein-rich soufflé should have risen.

Disclaimer: I used a mini electric oven to bake the souffle because the gas oven was out. Should be the same temperature in the gas oven though, you might not have to use the water bath in the gas oven if you place the bowls on a cooking tray.

Looks, Texture, and Taste

It’s funny how the top of the souffle looks slightly burnt, I think I

overcooked it a bit since I had to rush it over to the mini oven from the gas oven after my apartment started smelling like gas.

Below the deceiving top layer of the souffle lays the moist and fluffy delicioso mousse-like souffle. It looks like the picture on the right, half eaten.

I can barely smell/taste the protein powder. The souffle is not too sweet and very sponge-like, just how I’d like to have my souffle. Couple this baby with your own protein ice cream and/or favorite fruit, and you’ll be in for quite a treat.

Performance Benefits

Caffeine’s greatest exercise benefit is on your body’s aerobic endurance, or your ability to maintain a certain exercise intensity for a greater length of time. Numerous studies have demonstrated that caffeine intake prior to, and during, exercise results in greater exercise duration, reduced fatigue, and greater time to exhaustion. Similar effects have been shown for short-duration exercise intervals as well.

Some research suggests that caffeine can improve sprint and power events, but the findings are somewhat equivocal. Furthermore, the number of studies examining caffeine’s role in these types of events (e.g., weightlifting, 100m dash, etc…) are scarce.

How it Works

Caffeine is believed to improve aerobic endurance performance by increasing the body’s ability to use its fat stores during exercise. It is well understood in exercise science research that the greater use of fat for energy prevents the depletion of glycogen — the stored form of glucose that we receive from consuming carbohydrates. The more glycogen we are able to conserve in our muscles, the more energy we will have later on in an event.

Dose

Research has demonstrated that the most effective caffeine dose prior to exercise is about 1.5 to 3 mg per 1 lb. of body weight. Keep in mind that a cup of drip coffee contains about 150 to 200 mg of caffeine, while a cup of tea contains about 50 mg.

Consuming more than 4.5 mg of caffeine per 1 lb. of body weight may cause adverse symptoms, according to the National Strength and Conditioning Association (NSCA). The NCAA penalizes athletes who have more than 15 micrograms of caffeine per 1 mL in urine samples, and consumption of more than 10 g is believed to be fatal for most humans. You’d need to consume about 8 cups of coffee to exceed the IOC’s caffeine limit.

Source

Caffeine appears to be more effective when consumed in tablet form than from food sources such as coffee. Consider purchasing pure caffeine tablets for the most optimal effects. If coffee, vitamin water, or energy drinks are your preferred caffeine modality, you’ll just have to consume more. According to Graham and colleagues (1998), coffee may contain a compound that limits caffeine’s chemical response in the body.

Warnings

Not all people react to caffeine the same way. Some individuals may experience heightened nervousness, irritability, and anxiety after consuming high amounts of caffeine. Some sources of caffeine, such as coffee, can cause stomach problems, such as gas, bloating, and cramps. In severe cases, caffeine can lead to heart problems.

Caffeine is also a diuretic, and increases the risk of dehydration and heat-related conditions in hot temperatures.

There is no magic weight-loss pill… no substitute for hard work, physical activity and a balanced, healthy diet within your calorie-range. However, the most important part of all of this is that you make it a lifestyle, meaning that physical activity and diet are a consistent and harmonious part of each and every week of the year. It’s not too late to change last year’s bad habits of dieting, slacking off, and then playing catch up. Use some of the tips below to help you stay motivated all year ’round:

Schedule in Work-outs

In the beginning of each week, take a look at your calender and jot in work outs that realistically fit into your schedule.  I find that fitting in workouts in the mornings help me stay consistent, because by the latter part of the day, other things like a shopping trip or happy hour may stray me away from my commitment.  On the flip side, some of my clients who have problems with late-night eating find that an evening workout helps them fight eating out of boredom during the 7-10pm hours.   If you get an hour lunch break, consider a forty minute mid-day session with a quick protein shake or bar for lunch.  Find out what time of day will work for you, and put it on your calendar.  Towards the end of the week, set aside a time for a “make-up” workout, in case life throws you a curve-ball.

Join a class or running group

Including other people into your work out will help hold you accountable.  Look into if your gym or community center offers group exercise classes like spinning, Zumba, or Pilates.  A lot of areas are beginning running clubs like  http://www.westchesterrunningclub.com/. Not only will this help you regularize your weekly schedule for work outs, but it will also make working out a social part of your day.  Becoming a “regular” in a class or running club will have others asking you where you were if you decide to skip out on a workout.

Reward Yourself for a Job Well Done

Nothing motivates people more than rewards!! Sure, you may say that your fresh-n-fly hot body is the best reward you could ask for…but realistically,in this day and age people like instant gratification.  Since we already know that it takes consistency for weight loss, I want you to alter your instant gratification mindset into a short-term/long-term reward mindset.  Set yourself one to three weekly short-term goals that will help you on your way to your long-term goal.  Good examples of some starter weekly goals could be including four hours of exercise, logging a food journal daily, or packing lunch for work instead of eating out.  If you comply to your weekly goals, reward yourself!! The key to good rewards is making them something that will motivate you to continue with your good habits for the next week.  For example, if you made it to the gym for four hours, buy yourself a few new songs on i-tunes or a magazine that you can only listen to/read while working out.  Maybe you will treat yourself to buying new spices/herbs to encourage more in-home cooking,  Long-term goal rewards should be larger, but with the same general concept.  Maybe one full month of on-track work outs could mean a new pair of running shoes or buying a wok to make new home-made cuisine.

1. Garmin Forerunner 910XT

Why: It’s really, really cool. With all the features of its predecessors, the 910 XT is sleeker, smaller, and has a number of additional functions the previous versions don’t. Most of the previous GPS watches were incredibly bulky, making the watch awkward and annoying — especially if you plan to wear it when not working out. Plus, may people complained that sweat around the wrist caused the watch to malfunction (something I know firsthand from paddling). Apparently the 910XT no longer has that problem, and its barometric altimeter can help improve the mapping data during ascents/descents. Plus, the swim mapping features can be transferred to the kayak stroke — which is perfect for me. At a retail price of $449, however, this is not a cheap toy.

2. A Juicer

Why: Anyone who’s read my posts knows I’m not really into fad diets, but I’ve seen variations of the juice-diet work firsthand. My sister, my sister’s boyfriend, and my mom have all lost over 20 lbs. on juice diets, and have never looked or felt better. I’ve had the juice blends, and they’re quite tasty. If you’re looking for a quick and convenient way to pack an amazing amount of nutrients into a small, low-calorie meal, I highly recommend “juicing.” Juicers range from about $75-$200.

3. Vibram Five Fingers Bikilla LS Shoes

Why: I’ve begun to see these shoes more and more in gyms and on local trails and running routes. Designed to mimc the barefoot marathon runners of Kenya and Ethiopia, I’ve known many people who swear by these and will never return to regular running shoes. Evidently barefoot running, when executed properly, is better for the foot’s natural arch and curvature and many people say these shoes are substantially more comfortable than more traditional versions. Vibram’s latest version was recently named one of the top fitness products of 2011 by Health.com. You can generally find these for under $100.

4. A Lifetime Supply of MET-Rx Bars

Why: I tend to favor “real” food, such as roasted seeds, nuts, and fruit slices to boost my energy during long workouts, but I’ve also used MET-Rx bars for years. As I’ve posted in prior articles, you don’t need nearly as much protein to balance the protein cell degeneration cycle following a workout as nutrition suppliers would have you believe, and carbohydrates are probably more important both during and following a workout. Therefore, high-protein bars aren’t of much value, in my opinion. But I’ve always thought the classic MET-Rx bars have the best flavor and consistency of any workout bar on the market — much more easily dissolvable than the rubbery Power Bar. I recommend these if you don’t have time to prepare a real snack for your workout or training. The classic MET-Rx bar was also named Askmen.com’s top-rated fitness bar in 2011. The chocolate chip cookie dough flavor is my favorite, and a box is about $20.

5. A GoProHD Camera

Why: Ok, this isn’t really a fitness product, but it’s still a really fun toy. The world’s leading sports action camera, the GoPro is ideal for the extreme sports athlete who wants to recapture and relive their physical heroics. So why am I interested in it? Well, I am a kayaker and I’ve found that stopping to pull out a camera from my waterproof compartment is a bit of a hassle. Plus, most waterproof cameras take pretty poor pictures. While the GoProHD cannot match that of a really good non-waterproof camera, it’s close. Plus, with a camera mounted on either my boat or my person, I always feel inspired to work out harder and venture into areas I wouldn’t normally go. This may work for you, too. Like the Garmin, it’s pricey at just under $300.

There’s my list. I’d love to hear about your favorite fitness products as well. And if you’d like to know where you can send me gifts, please send me a message.

Circadian Rhythms

Circadian rhythms are the mental, physical, and behavioral changes that revolve around the 24-hour cycle of our daily lives. Similar to the concept of the “biological clock,” our circadian rhythms are primarily influenced by light cues. All living organisms have circadian rhythms, including people, primates, pets, and plants. Circadian rhythms can affect our body’s sleep cycles, hormone levels, body temperature, and a number of other physiological processes.

Effects on Exercise

In their review, Weipeng, Newton, and McGuigan (2011) found that circadian rhythms can influence your exercise results in a variety of ways. Perhaps the most significant finding was that enhanced exercise performance typically occurred in subjects during the early evening hours. These researchers also found that individual hormones, specifically testosterone and the stress hormone, cortisol, had their own natural circadian rhythms. Past research has shown a direct relationship between these hormones and exercise, with higher levels of testosterone boosting exercise performance, and cortisol hindering it.

Circadian rhythms were also significantly related to body temperature. Past research has demonstrated that prolonged warmups that allow the body to reach higher temperatures resulted in increased power output and decreased fatigue during exercise.

Finally, while Weipeng and colleagues did not discuss the issue of light, other research (e.g., Leproult et al., 1997) has demonstrated that increased lighting can enhance exercise performance, although this finding was significantly related to the amount of exposure time.

What This Means for You

Most people already know that warming up before exercising is wise, as it can prevent injuries. However, increasing body temperature appears to have a hormonal effect that can have you working out longer and harder than you ever thought possible. While each person has his or her own chronotype, or a specific, innate, time of day at which they function best, your hormonal profile is likely to be more conducive to optimal exercise performance during the twilight hours of the day, under bright lights, and after a sufficient warm-up.

If you’re a morning exerciser and find yourself in a lull, try working out in the evening. If you never warm-up before you hit the weights, make sure to get that body temperature up first. Finally, get plenty of sleep. Your body’s master clock, known as the suprachiasmatic nucleus, controls the production of melatonin, the chemical that makes you feel sleepy. The SCN is located just above the optic nerve, which receives information about the amount of light coming in. When under dim lights, you are more likely to feel sleepy than when under the bright neon lights in the gym. The amount of sleep you receive has a significant effect on your hormone levels, which can be the difference between a good workout day and a bad one.

Choose Filing Calories First:

The first thing you need to do is eat a small, portion controlled serving of something that is less then one-hundred calories and does not contain a lot of sugar.  Good examples include a medium apple, a small handful of almonds, low-fat string cheese, or a vanilla low-fat Greek yogurt.  Any of these snacks should do it to kill your hunger pangs… but studies show that the brain takes approximately twenty minutes to register feelings of satiety from the stomach.  Try some of these twenty-minute activities to keep your hands busy and your mind off of snacking until your brain catches up with your tummy.

Whitening Strips:

Applying a set of Crest Whitening strips will not only help you avoid snacking for 20-30 minutes, but you’ll also have a nice, bright smile to go along with the gained confidence you’ll feel by not giving into temptation.  And have you ever heard that you need to do something for 21 days to make it a habit?? With whitening strips coming in packs of twenty, you might be able to kick your overeating night time habit for good in a few short weeks.

Be Productive:

Been meaning to organize your closet?  Keep putting off cleaning your oven or writing thank-you cards from your birthday a month ago?  Make a list of all the things you’ve been meaning to do, but just haven’t gotten around to.  Use twenty minutes an evening to be productive and start checking things off you list instead of adding crumbs to your sofa.  At the end of the week, you’ll be sure to feel better about your decision to get things done and getting moving will help add a few more calories to your daily burn.

For the Ladies-Paint Your Nails:

Give yourself a fresh coat of paint, your nails that is!  Applying nail polish and a top coat takes at least twenty-minutes to dry and you’ll be forced to keep your hands out of the cookie jar to keep your nails looking fresh and smudge free.  Aside from looking fabulous, your perfectly polished hands will work as a mental reminder to help you from overeating for the next few days.

Yoga or Meditation:

Our lives can get busy, stressful and can cause us to forget about the goals that we started out with in the beginning of the day.  Take twenty minutes in the evening to relax by practicing deep breathing exercises, doing a short yoga DVD or find an on-demand yoga video on-demand.  Chances are the relaxation techniques will help you sleep better and let you reflect on your goals to help you not be as tempted to eat something you otherwise would have chowed down impulsively.

References:

Andrade, Ana. “Eating Slowly Led to Decreases in Energy Intake Within Meals in Healthy Women.” Eatright.org. American Dietetic Association, July 2008. Web. 12 Dec. 2011. <http://www.adajournal.org/article/S0002-8223%2808%2900518-X/abstract>.