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Our
biological timing system, governs our daily cycles of
feeding, activity and sleep, with respect to external
dark and light cycles. Recent studies have found the
body's internal clock also regulates energy use,
suggesting the timing of meals may matter in the balance
between caloric intake and expenditure. This week we
focus on Meal Timing: a contributing factor in
obesity epidemic. |
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The key to strength and muscle development is progressive resistance, which is
also called "exercise progression," or "the overload principle." This is the
gradual and continual addition of weight to the exercise over time, as the
previous weights become too easy to lift, so that your muscles are continually
forced to work harder and thus increase muscle strength, size and tone. For
example, in the Front Shoulder Press you might start out pressing (lifting) 20
pounds. After two or three weeks you may find that pressing 20 pounds has become
too easy, and that you can do more than your chosen number of repetitions with
little or no difficulty.
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Right Now
What is wrong with right now? Nothing. Are there things you would like to
change? Of course. The beauty of right now is that it gives you a place to start
and the wisdom of knowing where to go. There is nothing wrong with right now. It
is a magnificent point in time. Nothing is wrong unless you choose to make it
so.
Choose to see and to live the rightness and the goodness of this moment.
Transcend the petty concerns which have held you back in the past. Free
yourself to live at your best.
Drink in the beauty and energy of right now. A world of possibilities stretches
out in front of you. They all begin right now. Life is already filled with
abundance, and right now is your chance to make it even better.
Learn more |
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"If you
believe in what you are doing, then let nothing hold you
up in your work. Much of the best work of the world has
been done against seeming impossibilities. The thing is
to get the work done."
- Dale Carnegie |
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French Baked Beets
Ingredients:
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1/4 cup balsamic vinegar
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2 cloves garlic, peeled, crushed
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1/2 tsp. herbes de Provence
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1 tsp. fresh rosemary, chopped
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6 fresh medium beets, peeled, cut into 1/8-inch thick slices
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1 Tbsp. extra virgin olive oil
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Salt and freshly ground pepper, to taste
Direction:
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Preheat oven to 375 degrees.
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To avoid staining your hands and workspace, wear rubber gloves and use
plastic wrap to cover the counter.
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In medium bowl, mix vinegar, garlic, herbes de Provence and rosemary. Place
beets in mixture and marinate for 30 minutes.
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Place beets and marinade in 7 x 11 glass baking dish. Cover with foil and
bake 35-40 minutes, or until beets are tender. Remove beets, place on a
serving dish and drizzle with olive oil. Season with salt and pepper.
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Note: You can reserve the extra sauce and blend with olive oil for a tasty
salad dressing.
Makes: 5 servings.
Nutritional Information:
Per serving: 80 calories, 3 g. fat (0 g. saturated fat), 12 g. carbohydrate, 2
g. protein, 3 g. dietary fiber, 80 mg. sodium. |
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Meal Timing: a contributing factor in obesity
epidemic
Eat less, exercise more. Now there is new evidence to
support adding another "must" to the weight-loss mantra:
eat at the right time of day.
A Northwestern University study has found that eating at
irregular times -- the equivalent of the middle of the
night for humans, when the body wants to sleep --
influences weight gain. The regulation of energy by the
body's circadian rhythms may play a significant role.
The study is the first causal evidence linking meal
timing and increased weight gain.
Simply modifying the time of feeding alone can greatly
affect body weight, the researchers found. Mice that
were fed a high-fat diet during normal sleeping hours
gained significantly more weight (a 48 percent weight
increase over their baseline) than mice eating the same
type and amount of food during naturally wakeful hours
(a 20 percent increase over their baseline). There was
no statistical difference between the two groups
regarding caloric intake or the amount of activity.
Our circadian clock, or biological timing system,
governs our daily cycles of feeding, activity and sleep,
with respect to external dark and light cycles. Recent
studies have found the body's internal clock also
regulates energy use, suggesting the timing of meals may
matter in the balance between caloric intake and
expenditure.
Learn more about this article |
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