Got That Tired Feeling?

In our busy 24/7 world, it's pretty common to feel fatigued. There are lots of different potential causes, including being:
- dehydrated,
Try drinking more non-caffeinated, non-carbonated fluids; eating more foods with high water content, like fruits & veggies; & limiting salt. Search "water" in our blog to learn how to know if you're dehydrated.
- sleep deprived, or
Both quality & quantity are important to maintain your physical & mental health. Search our blog for "sleep" to find tips. 
- stressed.
People react differently to stress & may oversleep, have trouble falling asleep, or have trouble staying asleep. Search our blog for "stress" for healthy coping tips.

If you're regularly tired or it interferes with your daily life, please talk with your healthcare provider. Some treatable health issues & medications can cause or worsen fatigue.

For temporary tiredness, here are some healthy tips.
- Take a walk, stretch, or participate in other low-intensity physical activity.
- Eat small meals throughout the day. Combine lean proteins, complex carbohydrates, & fruits & veggies to help boost energy levels. Avoid too many simple sugars.
- Drink plenty of fluids. Avoid excess caffeine.
- Listen to some upbeat music.
- Sniff citrus (e.g., lemon, orange, grapefruit, etc.).

For more details, check out:
- Prevention's 11 Fast Fixes for Instant Energy
- WebMD's 9 Ways to Get Your Energy Back
- WebMD's Foods to Fight Fatigue.

Does it Matter When You Eat?

I remember watching Oprah many years ago (much longer ago than I'd care to admit)... For whatever reason, I clearly remember her saying, "I won't even eat a grape after 6pm." Her nutritional flavor of the month (aka expert) sat next to her, beaming.

Well, we probably all know how that worked out... If it were really that simple, wouldn't everyone do it & lose that stubborn weight?!?

The experts still don't agree on whether meal timing matters. Here's a just small sampling of the debate from traditionally reputable sources:
- Time's For Weight Loss Success, Think About When, Not Just What, You Eat (eat a big lunch)
- Runner's World's Stop Eating After Dinner to Lose Weight (don't eat after dinner)
- WebMD's Diet Truth or Myth: Eating at Night Causes Weight Gain (it doesn't necessarily matter)

In the articles that declare timing is important, it's ironic that the studies' authors admit that there could be other factors or even explanations for the weight loss. The weight loss also seems to be modest.

The Weight Control Information Network (referenced in the WebMD article) is a large scale, long-term study of people who've maintained significant weight loss. They feel that weight is about calories in vs. calories out. Your physical activity, food choices, & the amount eaten are far more significant than when you eat.

However, think about what people usually eat after dinner or late at night... Junk food & desserts tend to be high in calories & void of nutritional value. If we're distracted by TV, rewarding ourselves, bored, tired, or making up for starving ourselves throughout the day, there's a pretty good chance we'll overeat, too. This can translate into many unintentional calories &, eventually, excess pounds.

So, if scheduling or personality dictate a late meal, stick to healthier choices & most people's weight probably won't be doomed.

Is Ignorance Bliss? (aka What's in your food?)

Do you know what's really in your food? In reality, if you're not making it from scratch, the answer is no. The US Food & Drug Administration requires ingredients to be listed but there are exceptions & loopholes.* Plus, many pre-made or processed foods use large or complex, chemical sounding names. What's a health conscious person to do?

To learn about alternate names for common whole grain, fat, sugar, & salt ingredients, check out WebMD's Reading the Ingredient Label.

While some additives are just gross, others might be downright dangerous. For examples, check out:

- Center for Science in the Public Interest's Berries Over Bugs (BTW, Dannon & Starbucks aren't the only ones... Carmine & related items can be listed simply as natural or artificial flavors.) For a more extensive list & recommendations, peruse their Food Additives page.

- Prevention's 7 Gross Things in Your Food

- US News's What Papa John's Doesn't Want You to Know (Other restaurants are also mentioned...)

Think an "all natural" label will free you from worry? Check out:

- Dr. Oz's What's Hidden in Your Food? (5min video clip)

Instead, consider eating more fresh foods &/or those with short, simple ingredient lists.

(* For an "abbreviated" explanation, check out Food Label Questions starting on p. 5.)

Is Diet Soda the Answer?

Sugary drinks provide a shockingly high number of calories in the average American diet. With large drink containers, free refills, & the lack of fullness from liquid calories, it's really easy to lose track of how many calories you're actually drinking. In fact, some experts blame these empty calorie sources for contributing to the obesity crisis. Excess weight can increase your risk of multiple common health issues.

This has led to an explosion in the diet drink industry, including by children. However, diet sodas may not be the healthy solution initially thought. Some studies indicate diet soda drinkers have an increased risk of similarly concerning health issues. For more details, check out:
- Prevention's  Health Risks of Drinking Diet Soda
- WebMD's Soda Health Facts: Are Soft Drinks Really Bad for You?
- Reuter's US Kids Downing More Diet Drinks

So, what's a thirsty person to do? Water is a cheap, easy, & healthy choice. If water is too plain, check out Harvard School of Public Health's Six Ideas for Low-Sugar Drinks.