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Milwaukee's Daily Magazine for Wednesday, Aug. 20, 2014

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Readers Blog: Terracotta101...The 101 on health and fitness

15lbs...3weeks, Day 6

Day 6, almost through the first week. I did not get much sleep last night and tossed and turned all not which makes for an especially rough morning. I’m sure everyone has experienced a night like this. So, I thought it would be good if today’s tutorial talked about the importance of sleep. Everyone’s need for rest is a bit different but the average person requires at least 8 hours of sleep and may require more if you are dieting. If the body is not receiving enough calories from food it will want to conserve energy through sleep. Sleep is when weight is lost and muscle is built in the body. When we sleep we have a heightened level of human growth hormone (HGH). HGH is the hormone responsible for building muscle, burning fat and preventing muscle catabolism. In a study conducted at Stanford University, it was found that members of the swim team who got extra sleep over an extended period of time not only felt more refreshed, but actually swam faster, reacted quicker, improved their turn times, and increased their kick strokes. 

Sometimes people will forego a rest day in order to maintain consistency with a workout program. All programs need a little flexibility so you can listen to your body and know when you need day off. An intense training program can be very taxing on the body and your body will let you know when it needs a break. Listen to it! Trying to plow through a workout when you know your body is fatigued will be frustrating and possibly set you up for an injury due to bad form. 

I reduced my carbs today since I did not workout. I did not eliminate them since carbs are important, however without working out I did not need the extra energy that carbs provide. 

 

Meal 1- 1/4cup of oatmeal w/ cinnamon, 1/3 banana, Whey Protein Shake

Meal 2- 4oz chicken, 2 cups romaine lettuce, cucumber, tomato, green peppers, lemon juice, red wine vinegar, 1tbsp extra virgin olive oil

Meal 3- 2oz feta cheese, 1/2 apple

Meal 4- 4oz chicken, 2 cups romaine lettuce, cucumber, tomato, green peppers,  lemon juice, red wine vinegar, 1tbsp extra virgin olive oil

Meal 5- Casein Protein Shake

 

*The power of the salad. When making a salad go for green lettuce such as romaine, spinach or boston leaf. It will have a lot more fiber than iceberg. Tomatoes have lycopene which is a valuable antioxidant in preventing cancers, prevent aging of the skin and decrease inflammation in the body. Green bell peppers also have antioxidants as well as a good source of vitamin C,  thiamine, vitamin B6, beta carotene, and folic acid. Cucumbers also have many beneficial vitamins as well as being a natural diuretic, aides in kidney, urinary bladder,liver and pancreatic disease. The potassium content of cucumbers is beneficial to people with irregular blood pressure. Lemon juice has citric acid which helps regulate pH levels in the digestive tract and aids in removal of toxins from the body. Extra virgin olive oil is in the category of good fats that we want in our diet. I will cover more on fats later. 

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