Will getting more sleep help me lose weight?

For most people the answer is yes.  New studies show people that don’t get enough sleep tend to weigh more.  Sleep can affect levels of the appetite regulating hormones leptin and ghrelin.  On a personal note, when I was a competitive bodybuilder I did not get much sleep, but I noticed that on the weekends when I did get more sleep I would be able to break weight loss plateaus.  How much sleep?  I recommend 6-8 hours, and it’s true that active people need more sleep then non-active people.  Sweet dreams! 

 

Inspire to Aspire,

Kristopher Simpson

www.bodiesbydesign.ca

What food does not lower your cholesterol?

If you need to lower your blood cholesterol, you need to eat more fibre.  But not all fibre affects cholesterol.  Which of the following foods will not help lower cholesterol?

See the correct answer below

a) oat bran

b) wheat bran

c) kidney beans

d) grapefruit

e) apples

Be carefull, I got this wrong the first time around!

And the answer is :  Wheat Bran!

The fibre in wheat bran is insoluble.  Insoluble fibre helps prevent constipation and may also protect against colon cancer.  Soluble fibre, which is found in oat bran, legumes and fruit, help lower blood cholesterol.

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What diet do you recommend?

I recommend the most balanced meal plan or diet that exists which is the 40/40/20 (40% carbs, 40% protein and 20% fats), or a variation like the 40/30/30 — better known as the Zone Diet by Dr. Barry Sears.  This meal plan controls your carb intake, provides adequate protein and also moderates fat intake.  In my opinion it’s the best meal plan for long-term weight loss without the typical weight rebound seen in many other diets.  It provides adequate energy while losing weight and great satiety (the feeling of fullness after eating). Since my extreme dieting while I was bodybuilding, this is the meal plan I now follow.  Bodybuilding brought upon plenty of weight rebounds for me – 10lbs was the typical weight gain the day after my show!!! Get a copy of The Zone book. It’s a little on the technical side but an awesome read.

 

Inspire to Aspire,

Kristopher Simpson

www.bodiesbydesign.ca

Will Taking Vitamin C Prevent Colds & Flu’s this Winter?

An interesting study on vitamin C was completed years ago with TTC bus drivers. During the winter, one group of drivers was given a placebo and the others were given supplemental vitamin C. Both groups got colds just as often but what I found interesting was that the group taking vitamin C did not have as much time off work. Case and point… vitamin C does boost your immune system and makes colds and flu’s manageable. I recall one winter that I decided not to take vitamin C on the advice of an “old-school” relative that didn’t believe in taking vitamins. I wound up with the most severe flu that I can ever recall. Was I unlucky? Maybe… but I prefer not to take any chances so I do take supplemental vitamin C.

What is the most important healthy-heart antioxidant?

Hands down, Coenzyme Q10.  Co Q10 is used as a powerful antioxidant that has been shown to reduce high cholesterol, lower blood pressure, improve symptoms of congestive heart failure and balance arrhythmias.  CoQ10 protects the body from free radicals and helps preserve vitamin D, the major antioxidant of cell membranes and cholesterol. Recommended dosage:  100 mg twice per day in liquid gel-cap form.

-Excerpt from renowned homeopath Bryce Wylde’s book, The Antioxidant Prescription.

*To read a full interview between Bryce Wylde and Kris Simpson, click here!

What percentage of cholesterol is made by the liver?

Cholesterol is part of life. It occurs naturally in animals and we would die without it. What percentage of cholesterol is made by the liver?

a) 50%

b) 80%

c) 60%

d) 25%

The answer might surprise you!

And the answer is: 80%!

With 80% of your body’s cholesterol being produced by your liver, the other 20% comes from the food you eat. And the key to scoring better on your cholesterol tests may lie in the … tomato. A recent study by Japanese scientists found this juicy vegetable contains a nutrient that can fight vascular disease such as stroke and arteriosclerosis. So slice up some tomato and get healthy!

Inspire to Aspire

Kristopher Simpson

www.bodiesbydesign.ca

Are you getting enough vitamin D?

During these dark winter months, many Canadians increase their intake of vitamin D. While a new report by the renowned Institute of Medicine is warning against high levels of the “sunshine vitamin,” as urged by other health organizations, the IOM has increased its daily recommended intake of vitamin D to:

• 600 International Units a day (up from 200 IU)
• 800 IUs a day for those 71 and older (up from 600 IU)

The IOM focused on the vitamin’s role in maintaining strong bones, saying there’s not yet any strong evidence vitamin D plays a role in preventing chronic illnesses. The Canadian Cancer Society, however, has recommended since 2007 that all adults should take 1,000 extra IUs of vitamin D during winter, saying there is growing evidence about the links between vitamin D and cancer. It takes a minimum of 20 minutes of direct sunlight for your body to produce the required daily level of vitamin D, so unless you’re one for naked winter sunbathing … I would suggest you look into this sunshine supplement.

Inspire to Aspire,

Kristopher Simpson

www.bodiesbydesign.ca

What’s Your New Year’s Resolution?

A recent online poll listed the most common New Year’s Resolutions, and it’s no surprise getting active and losing weight rank in at #2 and #3. Here are the Top 10 resolutions:

1. Spend More Time with Family and Friends (work shouldn’t always come first)
2. Be More Active (start exercising/increase your fitness)
3. Lose Weight (shed the unwanted fat and improve your diet)
4. Quit Smoking (nicotine replacement products are helpful)
5. Enjoy Life More (put more focus on your own happiness!)
6. Drink Less (a great way to cut calories)
7. Get Out of Debt (get a handle on your finances)
8. Learn Something New (take a class or try a craft)
9. Help Others (volunteering is rewarding)
10. Get Organized (reduce the clutter in your home/office)

So if you want to make a positive life change (and avoid being the 90% who give up on their resolution by March) make a plan by setting realistic goals and timeframes for when to have them complete. Get support from experts in their field (like personal trainers!) and the people around you. Here’s to making 2011 one to remember!

Inspire to Aspire,
Kristopher Simpson
www.bodiesbydesign.ca

Does raw milk have more health benefits than pasteurized milk?

Advocates of unpasteurized milk, or “raw milk,” claim a number of health benefits attributed to dairy products that don’t go through the pasteurization process. They claim untreated milk is a “miracle cure” for illnesses such as asthma or gastrointestinal disorders. Pasteurization, however, is credited with preventing diseases such as diphtheria, salmonellosis and listeriosis. Food scientists stress that any benefits provided by raw milk are unsupported by scientific evidence. Case and point, although raw milk tastes incredible, the risks outweigh the benefits so don’t race out to buy your own cow…

Inspire to Aspire,

Kristopher Simpson

www.bodiesbydesign.ca

Do Vitamin B12 shots work for weight loss?

Unless you suffer from a vitamin B12 deficiency, there’s no reason you should receive the shots. The truth is that it’s rare to suffer from such a deficiency because the human body stores several years’ worth of vitamin B12. So where does the confusion come from? Simply, patients that received vitamin B12 shots for chronic fatigue reported another amazing effect of the shots … they lost weight! The word spread and as so often happens with weight loss fads, vitamin B12 was tagged “the next weight loss cure.” While many doctors prescribe it for weight loss, perhaps it’s the pseudo effect – if they tell you it’s going to help you lose weight, chances are you’ll believe them. But the truth is your weight loss is a result of the diet you’re following.

Inspire to Aspire

Kristopher Simpson

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