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It's Easter! Eat it/ Move it!
The numbers!
It's Easter! And, as usual, I plan to hang out with mates and enjoy a few beers while watching footy. On Good Friday, I will pair my salmon with a tasty Tassie Pinot Noir. There will also be some chocolates available, so I'll have a little nibble too. Finally, my mum has been baking her own hot cross buns for 40 years, the ones with a few chocolate treats! To avoid upsetting her, I'll make sure to sample a few.
Now, with all these calories, I’ve got a choice.
If I remain inactive and lay on the couch, consuming unhealthy calories, it will raise my blood glucose levels, negatively impact my gut health, disrupt my sleep cycle, and slow down my metabolism. This will eventually lead to weight gain.
On the other hand, if I start moving, it will lower my blood glucose levels, improve my digestion and hormonal balance, and increase my metabolism, which in turn burns calories before they turn into fat. The key to staying healthy is to maintain a balance between healthy eating and regular physical activity.
Here’s the ‘burning’ numbers.
Me = aging but active male, Annie = 20-year-old full-time athlete, Mum = healthy 80-year-old.
🚶 Minutes walking briskly to burn off ~ relative ballpark calorie #'s.
Calories
Me
Annie
Mum
🍺 Beer (Std)
15
12
21
🍷 Wine (Std)
17
13
26
Small Choc Egg17
13
26
Large Choc Egg21
17
37
X-Cross Bun21
17
34
Do your maths and get moving! Oh, you have 24 hours to burn it! Or else!
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Honey vs Honey
I ❤️ honey.
My honey-hit, post harder morning exercise, hits the spot.
Honey has many health benefits, including treating infections, fighting metabolic syndrome, preventing the hardening of arteries, and supporting a healthy gut. It can even be used as an alternative to antibiotics. Honey is also rich in nutrients and can be included in many ways.
I am fortunate to have a mate who generously provides me with the purest grade-A medicinal honey, straight from the hive. I have discovered some notable differences after comparing his honey with commercial brands.
Pure honey straight from the hive
Popular commercial brand
Taste
Although sweet, it is not overly sweet, more like a subtle addition that compliments the cereal without overpowering it.
It is considerably sweeter, possibly due to added sugar, preservatives or flavouring.
Volume
The consistency is finer and falls off the spoon. I only require a small 1 tsp to reach a perfect match with the cereal.
I found that I needed twice as much to satisfy my craving. Although it was sweeter, I still needed and wanted more of it. I finish a bottle more quickly than the real thing.
Blood Glucose
15 minutes after consumption: 6.3 mmol/L
15 minutes after consumption: 9.1 mmol/L
Summary: Like pretty much most organic food, which comes with the price tag, taste, satisfaction and satiety is improved. I don’t know if commercial honey adds sugar, preservatives or thickeners, but compared to the real mccoy, it certainly appears that way!
Thanks, Raf!
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Are you dehydrated?
If so, avoid these seven foods.
Dehydration can cause lethargy, poor sleep, dry skin, waking up with a dry mouth, inflammatory joints, and rust-coloured and foul-smelling urine.
However, it's not always easy to fix. Although staying hydrated by drinking water is important, research shows that maintaining optimal hydration involves finding the right balance of minerals and water. Sometimes, adding a hydrolyte to your glass of water can do the trick.
If you're dehydrated, it's best to avoid certain foods that can make the problem worse. Studies show that some foods have a dehydrating effect on some people more than others. Here's a list of foods that you may want to steer clear of if you're dehydrated.
🥵 Asparagus – can prompt excessive urination.
🥵 Pork Crackling – damn!
🥵 Cured meats – high in salt.
🥵 Sugar – makes every list that hammers human health.
🥵 Alcohol – damn!
🥵 Hot chocolate – damn, again!
🥵 Bread – oh, please, what’s left!
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Why I’m waking at 3 am repeatedly,
and how do I stop it!
Will Valerian Forte sleeping aid eradicate my annoying 3 am wake-up?
I exercise only in the early morning, eat clean and light meals towards the end of the day, avoid caffeine and alcohol later in the day, ensure that my bedroom is cooled to 16 degrees Celsius, switch off screens after 8 pm, and make sure there are no blue lights in the bedroom. Despite following these habits, I still wake up at 3 am and struggle to return to a deep sleep. I wonder why?
When I am doing all the right things and still wake up at 3 am, experts suggest that it may not be due to deep-rooted emotional or mental stress, but rather a natural transition in my circadian rhythm. It is common for people at my age to experience irregular sleep patterns. So, how do I manage this and improve my sleep?
Over 25 years ago, I clearly remember the Head Australian Olympic Physician handing out Valerian Forte to athletes to help with long-flight boredom. So, while I’m not an elite athlete, I thought I’ve give them a crack!
Valerian Forte is a naturally derived herbal extract.
Valerian is a natural remedy whose mechanism of action is not fully understood by scientists. However, they believe that it increases the levels of gamma-aminobutyric acid (GABA) in the brain. GABA helps to regulate nerve cells and has a calming effect on anxiety. Essentially, it works as a sedative.
Practise: I took two tablets (Blackmores) 30 minutes before my desired sleep time.
Result: There's no doubt I fell asleep quickly and easily. I remained sound asleep until around 4.30 am – so better!
As with any medication or supplement, it is strongly recommended to consult with your doctor before taking it. Additionally, as stated on the label, it is recommended for temporary use only - 2 to 3 evenings. There may be potential side effects. Therefore, I believe it would be best to keep it in my kit bag for one-night resets only.