Wor­ries solved

Your top nu­tri­tion ques­tions an­swered

First For Women - - Feel-Good File -

Why can’t I sleep through the night?

Q:

Lately I’ve been wak­ing up in the mid­dle of the night with a full blad­der, and it re­ally dis­rupts my sleep. I’ve tried drink­ing less and go­ing to the bath­room be­fore bed, but it hasn’t helped. What else can I do? A:

It sounds like you may be get­ting too much salt in your diet. A new study has re­vealed that the num­ber of times peo­ple get up to uri­nate dur­ing the night is di­rectly linked to the amount of salt they con­sume dur­ing the day. Salty foods prompt the body to re­tain fluid, which in­creases urine pro­duc­tion at night. For­tu­nately, when sub­jects re­duced their daily salt in­take by just 25 per­cent—from 2 tsp. to 11⁄2 tsp. per day—their num­ber of night­time bath­room trips was cut in half.

An easy way to dra­mat­i­cally cut the salt in your diet is to avoid pro­cessed foods, which are filled with sneaky sources of sodium. We also sug­gest keep­ing the salt­shaker off the table dur­ing meals. These tweaks should have you sleep­ing more soundly within a week. And in ad­di­tion to help­ing you feel more en­er­gized, that’s good news for your waist­line: Well-rested women lose 138 per­cent more fat than those who don’t get a good night’s sleep.

Drew’s fat-loss fla­vor booster

Busy ac­tress Drew Bar­ry­more has found a de­li­cious way to rev me­tab­o­lism: She fla­vors meals with co­conut aminos (like Co­conut Se­cret Co­conut Aminos, $6 for 8 oz., iHerb.com). Made from co­conut sap, this sauce has savory fla­vor like soy sauce but con­tains 65 per­cent less belly-bloat­ing sodium, plus it de­liv­ers 17 fat-burn­ing amino acids.

Is there an easy way to speed slim­ming?

Q:

I’m giv­ing a new diet a try this week, and I know from past di­ets that if I start los­ing right away, I’ll be so much more mo­ti­vated to stick with it and see real re­sults. Any sug­ges­tions to help me slim quick?

A:

To melt fat faster on any weight­loss plan, we ad­vise in­cor­po­rat­ing turmeric into your diet. This vi­brant yel­low spice con­tains cur­cumin, a plant com­pound shown to calm fat­pro­mot­ing in­flam­ma­tion and shrink fat cells, es­pe­cially those in the dan­ger­ous vis­ceral fat tis­sue that sur­rounds vi­tal or­gans. The pay­off: In a study in the jour­nal Drug Re­search, sub­jects who con­sumed cur­cumin daily lost

6.6 times more body fat—and 7.6 times more belly fat—over 8 weeks than those who didn’t get the com­pound.

It only takes 1 tsp. of the su­per spice to get the ben­e­fits, and it has a sub­tle warm taste that is de­li­cious mixed into soups, cur­ries and smooth­ies.

Or if you pre­fer to sup­ple­ment, try

Life Ex­ten­sion Su­per Bio-Cur­cumin ($29 for 60 cap­sules, LEF.com/ffw). Q I’ve been tak­ing walks around the park and I’ve al­ready lost a few pounds, but I’m

so hun­gry after ev­ery walk. What

can help? A Our se­cret weapon for curb­ing pos­tex­er­cise crav­ings: a shake made with a scoop of whey pro­tein, like Re­serveage Nu­tri­tion Grass-Fed Whey Pro­tein ($26 for 12 serv­ings, The Vi­ta­min Shoppe stores). A new study in the Euro­pean Jour­nal of Nu­tri­tion found that women who sipped a drink made with 24 grams of whey pro­tein after a work­out con­sumed 10 per­cent less at their next meal than those given a car­brich drink with the same num­ber of calo­ries. The credit goes to whey pro­tein’s abil­ity to lower lev­els of the ap­petite-stim­u­lat­ing hor­mone ghre­lin, which spikes dur­ing ex­er­cise.

An­other boon: Whey pro­tein sup­ports the build­ing of me­tab­o­lism-revving lean mus­cle mass to help boost slim­ming re­sults. In fact, this ef­fect has been shown to help women who sip a pro­tein shake after ex­er­cise lose twice as much fat as those who don’t get pro­tein.

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