By Live Well 360 Ambassador Jill Coleman

The idea that we need to sleep more is not a novel concept as it applies to health and physique development. Yet, many of us still don’t give it priority.

What, with the demands of work, workouts, relationships, errands, kids, chores and not to mention our favorite nighttime shows, it’s no wonder the average American gets 6 hours a night.

Before we implement ways to get more sleep, we need to understand exactly why sleep is important. And that importance is two-fold.

Why Sleep is Important

1. Sleep is our body’s metabolic reset button

First, sleep is our body’s metabolic reset button. You can think of your mind and body as a battery that needs nightly recharging.

Only a finite amount of willpower, motivation and energy can be stored in our minds. When we wake up, we usually feel refreshed and can harness these things easily.

Besides, most Americans cite breakfast as being their healthiest meal of the day—not surprising considering willpower is at its highest in the morning, fresh off a good night’s rest.

But what happens when we don’t get adequate sleep? The next day, we struggle more with willpower. We have less energy and less motivation to exercise. We want to put our heads down on our desk and take a nap.

Cortisol (stress hormone) is higher, which increases cravings. We are wired and need more stimulants to keep us going. The repercussions of chronically not getting enough sleep are so impactful that I would argue sleep is more important than even exercise. << Tweet that!

So if faced with the question, “Should I get up early to exercise or allow myself an extra hour of sleep?” I will usually choose the latter.

The rub, however, comes in when we stay up later and later because we expect we will sleep in. This is not a solution either—we are simply pushing our sleep curve a couple hours, not getting more sleep.

2. Sleep keeps us young

The second piece of the sleep equation is how it affects our physique efforts. The body releases the anti-aging hormone growth hormone during only 2 activities: intense exercise and sleep. In this way, sleep keeps us younger.

3. Sleep = muscle recovery

Also, sleep is a recharge for our muscles. It is during sleep that our muscles recover, grow and get stronger. Sleep also lowers cortisol, a hormone that when chronically elevated can strip muscle over time.

4. Sleep breaks the habit of nighttime snacking

Finally, the best thing about sleep? When we are asleep, we are not eating! Or tempted to eat J Many times, because our willpower battery is drained at night, we will eat more sweets and treats, especially if TV is involved.

It’s not that we are hungry, but we have reinforced the routine of snacking in front of the TV. Getting into bed earlier helps break this habit.

5 Sleep Rules for Optimal Health

Below are the 5 sleep rules I personally use for optimal health, fitness and fat loss. Hopefully you can implement one or two to see improvements in your physique and function over time as well:

1. Begin winding down around 8pm with a hot cup of caffeine-free tea.

I personally enjoy Yogi Bedtime Tea or chamomile. This ritual not only calms my nervous system and primes me for sleep, but it also occupies my mouth for an hour so I am not eating! Ha!

2. Get in bed by 9pm and read.

Dim the lights if you can, and start to allow the mind to wonder. Reading itself is also a mental recharge.

By the time you shut the lights out by 10pm at the latest, you will be ready for dreamland.

 3. Realize that no TV show is worth staying up late and compromising your health.

Honestly. And this is a choice. I choose my health, physique and peace of mind over late-night shows.

I know you may feel like TV is relaxing, but studies have shown that it’s actually more stimulating to the nervous system!

Find other ways to relax instead, like a hot bath or shower, stretching, foam rolling, reading, journaling, talking with a loved one, etc.

 4. Get 8 hours per night minimum.

The 8-hour rule is not new. But still we ignore it. Functioning enough to get by and functioning optimally are two different things.

I find that I am most productive in the early mornings 5-9am, so I am always in bed by 9pm so that I can get up at 5am to be productive.

Do some detective work to find which 8-hour window works best for you and your schedule.

 5. Don’t wear how little sleep you get as a badge of honor

For some reason, we do this in our culture. We often humble-brag about how little sleep we get and how we only sleep 4-5 hours a night. You may be able to function on that for a time, but you will be paying for it in the long run.

This jacks up your stress hormones, affects your ability to build muscle and burn fat and ages you prematurely.

People who sleep less get sick more often, often crave sweets and stimulating foods more and are less motivated to exercise.

For me personally, I now brag about how much sleep I get! 10 hours a night! Beat that! Ha!

How much sleep do you get each night? Leave comment below and let me know any sleep rules that you have and/or which of my rules you plan to try out starting tonight!

About Jill

Jill Coleman is the owner of JillFit Physiques, an international fitness, fat loss and mindset company for women.

As a certified personal trainer & nutrition coach, Jill’s charge is to help women of all fitness levels take both their physical and mental game to the next level.

Learn more about Jill in her Ambassador bio

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The post Sleep: The Underappreciated Key to Fat Loss and Health appeared first on Live Well 360.

By Live Well 360 Ambassador Amanda Russell

It’s that time of year! The May long weekend (or ‘May 2-4′, as they call it in Canada) is upon us and with this comes bbq’s cottages, camping trips and no doubt peeling back the layers.

But if you are like me, you are not the frumpy campy gear-wearing gal, heck no!

Luckily this season, camp goes chic, with rustic pieces turning up in everyday outfits.

You can get prepped by taking outdoorsy classics like flannel, leather boots, knapsacks and thick socks and glamming it up mixed with mini skirts, skinny jeans and leg-revealing cute shorts.

So before you slap on those skinny’s or mini’s we need the Fitness Friday Camping Chic Workout that will get those legs looking oh-so-leggy and a midriff that makes you WANT to tie that jean shirt into a tummy baring sexy top!

So here it is, the Camping Chic Workout!

The Workout

What to do: Repeat this Circuit twice and pair with my Deep Tissue Abs and Arms Workout Video for an extra cardio calorie and fat blaster!

• 1 min Jumping Jacks
• 1 min Wide Leg Squat + Side Leg Lift (left)
• 1 min Scissor Mountain Climbers
• 1 min Wide Leg Squat + Side Leg Lift (right)
• 1 min Burpee with Star Jack
• 1 min Squat and lift leg back on each leg
• 20 Jumping Jacks
• Around the World (5 legs/5 right) lay on back, make circles with your legs
• 20 Jumping Jacks

Repeat the workout once more!

Total Time: Less than 16 minutes!

Do you like to go camping? What sort of clothes do you pack when you go? Does the Camping Chic Workout inspire you to go outside your normal camping wear?

About Live Well 360 Ambassador Amanda Russell

Amanda Russell is an athlete, fitness expert, and creator of the AR Program and the 14-Day Shape Up. She’s been featured in numerous fitness magazines as both a contributor and fitness model, including SELF, Runners World, Fitness, Redbook, and Women’s Health.

For exclusive offers, giveaways, and to be the first to know about what's coming next at Live Well 360, sign up for our VIP newsletter by clicking here.

The post Fitness Friday: The Camping Chic Workout! appeared first on Live Well 360.

By Live Well 360 Guest Blogger Marcela De Vivo

Suffering from a stomachache, gas, bloating, diarrhea or constipation? If you are prone to frequent or recurring stomach pain after eating, consider including probiotics in your diet or as a supplement.

Probiotics are live “good” microorganisms (primarily bacteria) that flourish in your gastrointestinal tract and help maintain a healthy digestive system.  Recent studies have shown that only certain strains can treat for certain types of GI tract issues.

However, taking a probiotic supplement can be beneficial even if you don’t have existing stomach woes. Read on for how this good bacteria helps resolve tummy troubles.

1. Helps with Digestion

Digestive issues plague millions of Americans, whether chronic or just the occasional episode. Bloating, heartburn and stomach cramps can be the result of your stomach struggling to digest.

An unhealthy diet, too much fiber, too little fiber and food intolerances can lead these lapses in smooth digestion. Probiotics helps reduce this type of GI distress by helping your body break down proteins, carbohydrates and fats more efficiently.

A more effective digestion system moves food out of your stomach more quickly, reducing the chance of heartburn.

2. Increase Ability to Assimilate Nutrients from Food

Probiotics not only help break down food to its components—proteins, carbohydrates, and fats (and water)—they also help with the absorption of nutrients. Several types of this good bacteria helps your body maximize the nutrition it receives from food.

For example, probiotic friendly Lactobacillus acidophilus helps in processing vitamin B, which helps metabolize fat, and vitamin K, which helps with blood clotting. Vegetarians, vegans, and others on food-restricted diets can greatly benefit from probiotics.

Restricted diets due to allergies, intolerances, or health reasons sometimes rely on food sources that provide vitamins and minerals in a less bio-available format. Probiotics help maximize the nutrient uptake.

3. Soothes GI discomfort resulting from IBS

If you suffer from chronic gastrointestinal issues or have a diagnosed GI issue like irritable bowel syndrome (IBS), friendly bacteria can reduce existing gut pain and discomfort.

IBS is a difficult to treat condition with a range of intestinal symptoms, and no established cause.

IBS sufferers reported less severe symptoms abdominal pain and bloating when taking the probiotic Bifidobacterium infantis 35624. L. plantarum DSM9843 may also alleviate GI distress like bloating and pain from IBS.

4. Prevents GI trouble

Don’t have any existing gastrointestinal issues, and looking to keep any at bay, especially while you’re traveling? Up to 50 percent of people traveling internationally develop intestinal issues while abroad.

A dramatic change in diet, less-than-sanitary water, different hygiene standards in food stalls and restaurants results in greater exposure to harmful bacteria, viruses, and parasites.

However, a few studies show that taking probiotics (specifically, the S. cerevisiae boulardii strain) can reduce the likelihood of developing GI problems, and may even help resolve a bout of traveler’s diarrhea.

5. Keeps out harmful bacteria

The millions of “good” bacteria living in your GI tract inhibit the growth of harmful bacteria that can lead to illness. Probiotics promote the growth and add to the population of healthy bacteria in your gut.

When more good bacteria are present, the growth of bad bacteria is more inhibited because the good bacteria help to digest food that harmful bacteria need in order to spread.

While the actual mechanism of how “good” overpowers “bad,” is still unknown, the effect is substantial enough that doctors are recommending patients take probiotics when exposed to long-term antibiotic and birth control pill use.

Antibiotics and birth control pills indiscriminately kill all strains of bacteria, beneficial or harmful, thus greatly reducing the healthy flora in your gut.

As a result, the friendly bacteria are no longer able to keep infectious microorganisms at bay, which weakens their immune system. Probiotics help counter that loss, reinstating the necessary “good” bacteria to help battle off the bad.

These are just a handful of the ways probiotics can help your GI system. Whether you get your probiotic through fermented food sources, like yogurt or kefir (look for a label that says “live, active cultures,” or via supplements, a probiotic can prevent and alleviate stomach woes.

Note from Sheila: I have experienced a lot of tummy troubles in my day, and one supplement that helped me tremendously in building up the good bacteria again was Dr. Ohhira’s, Essential Formulas Probiotic.

I also used raw whole milk regularly in my coffee and smoothies, but now don’t use it quite as often as my digestion is for the most part, awesome.

We do currently use Green Vibrance daily, which has over 25 billion probiotics per dose (the highest I’ve been able to find) and have noticed immune system benefits from this as well.

Do you have tummy troubles? SHARE what you’re currently having issues with in the comment section below.

About Marcela

Marcela De Vivo is a freelance writer from California. As the owner of Cleanse Authority, she specializes in health & wellness topics, and has a special interest in natural and holistic treatments.

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The post Stomach Pain After Eating? 5 Reasons Why a Probiotic Can Help appeared first on Live Well 360.

Don’t you just love taking a peak inside other people’s gym bags? It’s so fun to see what they bring with them to the gym, their gym bag “must haves” and how they organize everything inside their bag (especially Live Well 360 bags, but hey… we’re biased).

Model and YouTube star, Rachel Annamarie DeMita, put together this awesome video giving the scoop on her favorite gym bag items. Check out her list of goodies and make sure to watch through to the end to see how she packs it all up in her Live Well 360 Core bag.

By Live Well 360 Guest Blogger Rachel Annamarie DeMita

I’m loving my new Live Well 360 gym bag! It has all the compartments I need for my gym clothes, shoes and even jewelry.

Here is a short video I made showing what I would typically take to the gym with me…. all items are listed below!

What’s In My Gym Bag? My 16 Best Gym Bag Must Haves

1. Brooks Pure Connect 2 running shoes
2. Fold flops
3. iPhone & ear-buds
4. Aldo sunglasses
5. headbands (Target)
6. Hand sanitizer
7. Dermstore Lip Quench
8. Banana
9. Think Thin Creamy Peanut Butter protein bar
10. Champion sports bras (Target)
11. Victoria’s Secret running shorts
12. Lululemon ‘I Love Running’ water bottle
13. Sparkling Ice Lemon Lime
14. Old Dominion University hoodie
15. Old Dominion University towel
16. The Stick

What are your favorite things to bring to the gym? And also, what kind of workouts do you do at the gym? I’d love to hear yours in the comment section below!

About Rachel

Rachel Annamarie Demita is a model and host making her dreams come true in Los Angeles. She was the winner of winner of u look haute’s Beauty Vlogger Boot Camp, hosted by YouTube’s top beauty vloggers Elle & Blair Fowler and she recently hosted her own series, Ready Set Rachel, featuring her favorite OOTDs (outfits of the day).

For more of Rachel’s day-to-day fitness updates, follow her on twitter @rademita and for more fitness videos, make sure to subscribe to her YouTube channel!

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By Live Well 360 Ambassador Amanda Russell

It’s Spring, and soon to be summer!! This is the time that you start seeing all the short shorts and the cropped tops!

I know many of you think crop tops are hard to wear/unflattering, but I’m here to prove you wrong! They can be versatile AND flattering when styled correctly.

This Fitness Friday is all about targeting your upper body while working your abs in this crop top workout!

I wanted to come up with a workout that didn’t have too many moves but was just as effective. These moves force you to engage the muscles in your arms.

The tension plank, is an isometric move (meaning your muscle length does not change during contraction) and is perfect for really sculpting those hard-to-target muscles of your arms and belly.

So here we go, on the Crop Top Workout!

The Workout

What You Need: (optional) light set of dumbells (I use 5lbs) or a 1 litre bottle.

• Side Plank Twists -10 each side
• Top of Push-Up Plank – Opposite Shoulder Touches – 10 each side
• Plank Spider (knee to elbow) 10 each side
• 1 min Oblique Runners

Once you have gone through the Crop Top Workout once, do it again 2 more times!

WORKOUT TIPS:

You can replace the 1 minute of Oblique Runners with any time of cardio that suits you. I chose Oblique Runners because they target arms and core.

Don’t forget to focus on perfect form. Don’t be afraid to modify these moves to be of lower impact if needed.

So what do you think? With this Crop Top Workout, will you be more confident in rocking those cropped tops?

About Live Well 360 Ambassador Amanda Russell

Amanda Russell is an athlete, fitness expert, and creator of the AR Program and the 14-Day Shape Up. She’s been featured in numerous fitness magazines as both a contributor and fitness model, including SELF, Runners World, Fitness, Redbook, and Women’s Health.

For exclusive offers, giveaways, and to be the first to know about what's coming next at Live Well 360, sign up for our VIP newsletter by clicking here.

The post Fitness Friday: Rock the Crop Top Workout! appeared first on Live Well 360.

By Live Well 360 Ambassador Lindsay Cotter

Well, I can feel it. Warm air that is! It’s here! And you know what that means? Yep, salad season! I’m definitely a salad girl.

I like to think it’s because I grew up with three brothers whose idea of salad was mayo and potato. Needless to say, I’ve been obsessed with making colorful and flavorful FRESH salads since adulthood. Ha!

But I have to admit, as much as I love a good salad, I like variety even more.  Having a variety keeps my taste buds happy and my body nourished.

Yes, that means salad free lunches.
Yes, that means one upping your sandwich.
Yes, that means taking leftovers to a whole new level!

Here Are My Top Gluten Free Lunch Time Happy Meals – 5 Healthy Lunch Ideas!!

1. The Perfect Protein Packed Sandwich

Ingredients

• 2 hard boiled egg
• 1/4 cup organic cottage cheese
• 1 tbsp. nutritional yeast (optional)
• Black pepper and sea salt
• Dash of paprika
• Favorite bread (I used Udi’s Gluten-Free bread but I think pita would also be lovely)
• Cucumber or romaine lettuce to add crunch
• The secret ingredient- 1 tbsp. Thousand Island or French dressing – Organic Valley makes a great gluten and dairy free dressing.

Directions

• Slice up your eggs and empty out the yolk into a separate bowl. Add the cottage cheese, dressing, and remaining ingredients. Mix thoroughly. Layer it onto your bread; add the sliced egg whites, and romaine/cucumber. DONE!
• For an extra kick, add in jalapenos.

2. Hummus Flatbread

Ingredients: (recipe adapted from here)

• 1/4 cup plus water
• 1 egg (or egg substitute)
• 1 tablespoons oil (I used grapeseed)
• 1 teaspoon seasoning mix (salt, black pepper, garlic, onion)
• 2 tablespoons coconut flour – I actually used a combination of GF flours made from coconut flour, pumpkin powder, almond flour. But using just coconut works too!
• 1/4 teaspoon baking powder (I might have used a little more)
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon chili powder
• 2 tbsp. plain hummus

Directions

Whisk together water, eggs, oil and hummus. Then mix together flour, baking powder, half the paprika and chili powder.

Combine the wet ingredients and the dry ingredients and whisk thoroughly making sure the batter is clump free. Heat oil on a skillet over medium high heat.

When the oil is hot, pour in batter evenly until it spread thin. Usually heats up nice and brown after 1-2 minutes, then flip to the other side.

Remove and sprinkle with the rest of your smoked paprika. This made 2 flatbreads. Double the recipe to make 4 easily.

3. Love My Leftovers Noodle Wrap

This one is for the leftover king and queens! Ever make an oriental rice or Kelp noodle dish for dinner?

If so, save those leftovers! Mix the leftover noodles with a little broccoli slaw, chili pepper sauce, chicken, and tahini.

Then wrap it up! I use brown rice or corn tortillas for this. So tasty!

4. Loco For Cocoa Eggins

Ingredients

• 4 eggs
• 4 egg whites
• 1/4 to 1/2 cup coconut cream or regular cream
• 1 tbsp. 100% cocoa powder
• Optional – chili pepper for spice
• oil

Directions

1. Mix all your eggs and cream in a bowl. Add in your spices and mix again. Oil up a muffin pan and spoon in your batter to each tin.
2. Place in oven at 350F for 18-20minutes depending on your oven.
3. Let cool for 5-10 minutes
4. Sprinkle with extra cocoa if desired.

Add a side of fruit and a yogurt for a complete “breakfast” for lunch.

5. Everything I Ever Wanted Gluten-Free Bagel Sammy

This is not your average bagel sandwich, trust me!

 Ingredients

• Everything flavor bagel (I use Udis Gluten Free)
• Laughing Cow Cheese (or regular organic cream cheese)
• Hearts of romaine lettuce
• Red pepper jelly
• Organic turkey
• Balsamic glaze

Directions

Toast your bagel. Then spread Laughing Cow Cheese (or regular organic cream cheese) on each side. Then add in hearts of romaine lettuce, red pepper jelly, organic turkey, and balsamic glaze.

So there you have it, a few non-salad NOURISHING lunchtime remedies! Go for it, and let me know whatcha think.

Do you have any healthy non-salad lunchtime favorite meals? SHARE in the comment section below!

About Lindsay

G’day! I’m Lindsay (aka James’ wife) from Cotter Crunch. I am a gluten free blogger, pro tri-athlete’s wife, nutrition manager, and yada yada yada.

A few years ago I was diagnosed with a gluten intolerance. This little issue changed our diet dramatically in the Cotter household. Little did we know how much it would actually change it for the hubs’ training and racing as well (and for the better!).

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The post 5 Healthy Lunch Ideas For When You’re Sick of Salad appeared first on Live Well 360.

By Live Well 360 Guest Blogger Brad Shepherd

You’re eating healthy, working out regularly, and you’re in a good relationship. Life is good. This means you should never feel stress again, right? Ha! If only.

Unfortunately, living stress-free isn’t something most of us will experience. It’s a part of life.

But the key is to manage our stress well and try not to bring more upon ourselves than life is already planning to send our way.

However, many people add extra stress to their life by following rigid weight loss protocols that lead to intense concerns of “am I doing it exactly right?”

One protocol that’s gained immense popularity in recent years is intermittent fasting (IF).

But if you already have enough stress on your plate, or even if you’re feeling groovy, IF may not be something you want to take on. Let’s talk about why not.

Fasting in itself is by no means a new practice. It is featured in all the major religions of the world, typically used as a means to increase self-control and to draw closer to the divine.

Though as Marc David stated, “There are no historical references to fasting so as to look better in a bikini.”¹

 Other posts on this site detail what IF is or how it’s done, and talk about the benefits of IF. This article is about the other side of the coin.

How IF can be stressful on the body, where it can lead to dangerous situations, and why you may want to consider avoiding it.

Intermittent Fasting and the Central Nervous System

Fasting, ideally, happens every night while we sleep. This allows the body a period of time to focus on detoxifying and rebuilding rather than digesting food.

Your parasympathetic nervous system (the “rest and digest” branch) is at work during the night while you’re in an anabolic (“building up”) state.

It is suggested by many IF advocates that continuing the fast during waking hours may allow those benefits to continue and be a positive experience for many people.

Where trouble can occur is that during those conscious hours you become keenly aware of how hungry you are, perhaps fixating on your stomach, the clock, and when you’re next meal will come.

You’re sympathetic nervous system (the “fight or flight” branch) is fired up, feeling the stress, and is ready to help you flee you to safety.

The sympathetic nervous system is literally something our species wouldn’t exist without. It works to provide energy in short bursts as part of our innate escape from danger response.

But it’s not supposed to be steering the car all the time.

The problem is, even though we’re not running from tigers any more, many people are constantly dealing with stressors that over stimulate the sympathetic nervous system.

When fasting becomes a cause of stress, your cortisol levels shoot through the roof, adrenal glands become fatigued, next thing you know you’re tired, sluggish, cranky, gaining weight, and a danger to fellow drivers when you get behind the wheel!

(No joke. Each year during Ramadan, the annual Muslim practice of fasting from sunrise to sunset for an entire month, reports show decreases in daytime alertness, mood, wakefulness, competitive athletic performance, and increases the incidence of traffic accidents, not surprisingly, between 8am and 2pm.^2,3)

Intermittent Fasting Can Affect Men and Women Differently

The issue of elevated stress during fasting is particularly concerning for women.

Low calories naturally lead to lower energy, induce stress and affect hormones in both men and women, but it happens faster in women.

Many women find that with intermittent fasting comes sleeplessness, anxiety, and irregular periods, among a myriad of other symptoms of hormone irregularities.

Fasting sends a message of, “No food! Be careful! By no means reproduce!”

For men, reproducing during famine would be a slight inconvenience. One more mouth to feed being the penalty for a night of fun (probably not his best performance though .

For women, the risks of reproducing during famine are much more severe. It increases the likelihood of dying during childbirth or nursing, as well as elevates the risk of birth defects.

Restricting calories signals famine to a woman’s body and decreases fertility (alters hormones) until food supplies return to levels that can support reproduction.

Or, in the opposite direction, it signals, “Be fertile quickly (early puberty), reproduce quickly, and get out of the way (die)”.

[This is a topic for another post, but this is also the reason that long term low-fat diets are so detrimental to women’s health, where fat is so essential to healthy reproduction.]

Some women counter this argument stating that they actually feel more energy during fasting phases. There’s an evolutionary explanation for this also.

One of the effects of fasting is the stimulation of hypocretin neurons, small particles in the brain that prevent the body from falling asleep.

Why would your body turn these on? If you’re hungry, well then damn it! You better get out of bed and go find some food!

We need to make a careful distinction between feeling a burst of energy and true well-being.

Fasting = Stress

Bottom line, fasting is a stressor. Period. It just is. Even the avid proponents of intermittent fasting agree.

But what they do is barely stick a little asterisk at the end of their blog posts saying: *people who are stressed should probably not fast.

Probably is right. And here’s a major consideration for both women and men.

Commonly cited benefits to fasting are improved insulin sensitivity, bodyweight and body fat, blood pressure, blood lipids (for men only⁴), heart rate, and glucose tolerance (again, for men only⁴).

All of these benefits can be achieved by exercising, with none of the stressors of fasting.^5,6

And while research on animals regarding fasting have consistently found these benefits to be true, human research is much more scarce and inconsistent, showing both benefits and risks.

Furthermore, the effects of skipping breakfast in particular have been extensively studied.

Overall, the evidence points to regular breakfast consumption improving cognitive function, memory, and nutrient status.

Skipping breakfast has been shown to decrease post-meal insulin sensitivity and increase LDL-cholesterol⁷.

This data points to the possibility that the body is “metabolically primed” to eat a meal soon after an overnight fast.

Also, working out while fasting, an approach commonly encouraged by IF proponents, has been shown to increase muscle damage.⁸

In another study conducted on exercising during fasting, cortisol levels rose by 105% by the end of the training routine, where the control group who had consumed a healthy combination of protein and carbohydrates within four hours prior to the workout saw no increase in cortisol levels.⁹

Back to evolution, when you work out hungry, your body’s doing it’s job by firing up the sympathetic nervous system and helping you flee the chasing tiger.

Intermittent Fasting, the Bottom Line

To be clear, the message isn’t that fasting of itself is bad and that no one should ever do it.

Fasting can be a beautiful thing that can lead to intense spiritual experiences as well as physical highs.

If you feel good doing it, feel good about yourself, or find it as a way to draw closer to the divine or gain insight to your own life, by all means pursue it.

But there are risks to consider. Look at the options, be honest about your priorities, and listen to your body with love and kindness.

Is fasting worth trying if one is overweight and wants to improve her metabolic markers, and has been frustrated with results so far? Maybe.

What if you’re of normal weight, or a light sleeper? Or if periods become irregular, acne appears, or the appetite becomes intense or disappears altogether?

There are certainly alternatives to keep in mind.

All of us, men and women, need to make conscious, intent decisions with our mental, physical, and emotional health at the forefront of our minds. We’re all different.

Just because IF is popular and works for some people doesn’t mean it’s the right thing for you.

If you’ve already got enough on your plate, even if life is good but especially if you’re already stressed, remember that the biggest benefit you can get from what you eat comes from how you think about what you eat.

Bottom line: Relax, exercise doing activities you enjoy, have a bite of dessert, and send a clear signal to your brain and body that life is good.

You’re happy. There is plenty of good healthy food around. There are no tigers chasing you. Smile.

Have you tried intermittent fasting? What has been your experience? I’d love to hear from you in the comment section below.

About Brad

Brad Shepherd is the co-creator of Fooduciary.com. Through Fooduciary.com, Brad and his wife, Kelli, teach others how food impacts their health not just today but in the future.

He is inspired daily by watching readers embrace a healthy lifestyle and aiding those with similar questions that he once had, the best part being when someone realizes the power they have over their own health outcomes.

To help others make a gentle transition to healthy eating, Brad happily shares an introductory guide called Five Days to Clean Eating.

Sources

1. Marc David, founder of the Institute for the Psychology of Eating

2. Roki R, et al. Physiological and chronobiological changes during Ramadan intermittent fasting. Ann Nutr Metab. 2004;48(4):296-303. Epub 2004 Sep 24.

3. Bener A, et al. Road traffic injuries in Al-Ain City, United Arab Emirates. J R Soc Health. 1992 Dec;112(6):273-6.

4. http://www.ncbi.nlm.nih.gov/pubmed/15833943?dopt=Abstract

5. Lakka TA, Laaksonen DE. Physical activity in prevention and treatment of the metabolic syndrome. Appl Physiol Nutr Metab. 2007 Feb;32(1):76-88.

6. Carrol S, Dudfeld M. What is the relationship between exercise and metabolic abnormalities? A review of the metabolic syndrome. Sports Med. 2004;34(6):371-418.

7. Farshchi HR, et al. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr. 2005 Feb;81(2):388-96.

8. Baty JJ, et al. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J Strength Cond Res. 2007 May;21(2):321-9.

9. Bird SP, et al. Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism. 2006 May;55(5):570-7.

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By Live Well 360 Ambassador Amanda Russell

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By Live Well 360 Guest Blogger Ashley McLaughlin

I try to keep our home free of toxic products as much as possible. This ranges from what we clean our house with to what we wash our faces with. Just as I like knowing the ingredients in my food, I also find comfort in knowing the ingredients being rubbed into my body or sprayed all around our house.

It may sound tricky or time consuming, but really it’s incredibly easy. For instance, I clean our entire house almost solely with a 50/50 white vinegar and water mixture. With a few drops of peppermint essential oil for a fresh, clean smell! I’ve been using this mixture for years now and love how easy it is to make.

Body products can be a bit more intimidating to make but today I have a 3-ingredient recipe for coconut body butter that will leave your skin silky + smooth and smelling great.

Enjoy!

Coconut Body Butter

Ingredients

• 1 cup unrefined coconut oil
• 3 tablespoons pure shea butter
• 1 teaspoon pure vitamin E oil

Directions

1. Whip all three ingredients with a stand mixer or with a handheld mixer until smooth and fluffy.  About 5 minutes.

2. Store in a sealed jar at room temperature.

3. Thoroughly rub into your skin. This is a very thick mixture and takes a few minutes to fully soak in.

Notes: Vitamin E oil comes in many different strengths. The strength I used was 40,000 IU. All of these products can be found on Amazon, iHerb, as well as at Whole Foods and other natural-foods grocery stores.

[Live Well 360 Note: We shop at iHerb.com all the time! Their prices are awesome and shipping is free on orders over $40 (when we place an order, we’re typically stocking up). Wanna give iHerb a try? Use our code KEK380 at checkout to receive $5 OFF  your purchase.]

Feel free to add a few drops of your favorite essential oil if a stronger scent is desired. The shea butter has a slightly gritty feel to it but as soon as you spread this on your skin it will melt right in. When coconut oil is whipped it will retain its fluffy texture and not solidify.

What homemade cleaning and beauty product do you use? I’d love to hear from you in the comment section below.

A huge thank you to Live Well 360 for having me guest post today!

About Ashley

Hello there! My name is Ashley and I write the blog, Edible Perspective, where you’ll find whole-food recipes, stories from my day-to-day life, and loads of photographs.

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By Live Well 360 Guest Blogger Lisa Consiglio Ryan

Spring is here.

Can you feel it?  The sun, the warmth, the feeling of getting a fresh start? I can actually feel it in my bones, my whole being. I’m ready to burst with action and get moving.

This is a good time to take a look at your life, make a new plan, and get a brand new start. What do you want to clear out? With your environment? Within yourself? What do you wish to see happen this year?

New starts and new beginnings remind me of cleansing. And a great way to supercharge the season is to detox.

Spring is the perfect time to do a detox because you can take a good look at habits and set health goals.

During springtime, you are filled with inspiration and have energy to achieve these goals. You’re more active, creative, and more apt to stick to your routines.

Once you experience a detox that incorporates whole foods and daily activities that support your body, there isn’t anything in the world that can compare to the feeling you get after a detox.

You may feel increased bouts of energy, eliminate your cravings, lose weight, reduce bloating and get rid of belly fat.

Your mind is clear and focused, and even your mood can improve. You might even glow!

If you don’t think you need a detox or are scared straight even hearing the word, think again.

Here are four sure-fire ways to overcome excuses and detox your body safely:

Myth 1:  “I will starve.”

Try a gentle, clean food-based detox.  Eliminate processed foods and foods with added sugar, dairy, alcohol, caffeine, gluten, soy, and animal protein.

Stick to organic fruits and veggies for your cleanse. Add lots of vegetables, fruits, greens, grains, legumes, and beans.

Also plan to eat every 3 hours with meals and snacks.  That way you won’t feel deprived or hungry.

If you are feeling hungry, drink water.  Hunger is actually a sign of being dehydrated so drink up.

Myth 2:  “I will have to stick to the bathroom.”

To be honest, you might be constipated or go to the bathroom a little more often than usual.

This is natural as your body expels toxins especially at the beginning of the cleanse. You are eating normal food.

In fact, real food. Therefore, you body will begin to balance itself out and become regular.

Move your body during detox.  Movement on the outside stimulates movement on the inside.

Eating foods that nourish and detoxify are necessary for your cleanse, but the next step is to incorporate exercise.

Try gentle yoga, walking in nature, stretching. You don’t want to run twelve miles during your cleanse or do a long bike ride.

You will be completely exhausted. Your body is working hard to get rid of toxins, and she needs to rest to restore during the detox period.

Myth 3:  “I have to mix up powders and take pills.”

If you Google “detox,” you can get all sorts of scary looking boxes or programs to buy.Instead go for the real foods and pump the green goodness.

Spring time foods consist of dandelion greens, spinach, parsley, watercress, asparagus, peas, fennel, and mustard greens.

You can also add in additional dark leafy greens such as kale, Swiss chard, and collards.

The chlorophyll from the leaves feed the blood, and help your body achieve balance.  Therefore, ridding your body of toxins becomes easier.

You feel cleaner without sucking down tons of powdery mixes.

 Myth 4: “I will faint.”

If you keep up with your delicious greens and whole foods, eat every 3 hours, drink tons of water, there is no reason for you to faint or feel weak.

You can rid your body of toxins without putting your life on hold.  Make sure to eat all your meals and snacks, and if you need extra protein, go for it.

Listen to your body and let her guide the way.

Detox doesn’t have to be a scary. Detox can be delicious and an amazing way to reboot your body.

In the comments below, I’d love to hear from you.

Are you planning a detox this spring?

About Lisa

Lisa Consiglio Ryan is the founder of Whole Health Designs, juicy clean living advocate and mama of two. She loves her Bikram yoga practice, running, and is a mission to spread the word, “Food is love”.

She provides detox programs and private coaching for women who desire to embrace clean living.

As a Certified Health and Nutrition Coach, Lisa has worked with over 1,000 people in her Renewal 10 Day Detox programs. Her work has been featured in Fitness Magazine, TinyBuddha, Kris Carr’s Crazy Sexy Life , Athleta Chi, The Daily Meal, and Mind Body Green.

You can also check out Lisa’s Kickin’ It Clean gluten-free meal plans for plant lovers and new Juice Shop.

Join hundreds of gorgeous souls setting healthy, long lasting habits with Spring Renewal 10 Day Detox. Visit Lisa at www.wholehealthdesigns.com.

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The post Detox Your Body: How to Detox Safely for Spring without Deprivation appeared first on Live Well 360.