Many folks assume the best they can do to improve their results on exams is to “try harder.”  But research now bears out some specific tips to maximizing your outcomes when it comes to those exams.  First – sleep is critical – up to 4 full days before the exam.  While the all-nighter is a popular study habit, the habit is actually linked to LOWER grades and then it further impairs reasoning and memory for that noted 4 days.  In addition, do not wake up earlier than normal to study as this could interfere with the rapid-eye-movement sleep that aids memory.  It’s also valuable to review the toughest material just before you turn out the lights.  Then there’s food.  Just … MORE→

A lower sodium diet in combination with a potassium-rich diet is associated with a reduced risk of death from ALL causes, according to a study reported in the July 11th, 2011 American Medical Association journal (Archives of Internal Medicine).  This study, which involved over 12,000 participants, showed that those with the highest sodium-potassium ratio had a 46% greater risk of dying from any cause after adjusting for other variables.  How do you change your ratio?  77% of sodium is contained in processed foods (another 11% from the salt shaker when cooking or eating).  Reduce these and combine that step with increasing potassium-rich fruits and vegetables (Butternut Squash, Spinach, Brussels Sprouts, Cucumber, Cantaloupe, Bananas all have over 400 mg of Potassium … MORE→

The Most Sleep-Deprived Cities list is based on an independent analysis of individual sleep habits as reported in an annual study of more than 350,000 adults by the Center for Disease Control and Prevention. The data reveals the following ten cities as America’s most sleep-deprived: 1. Detroit, MI  2. Birmingham, AL  3. Oklahoma City, OK  4. New Orleans, LA  5. New York, NY  6. Cincinnati, OH  7. Louisville, KY  8. Raleigh, NC  9. Columbus, OH  10. Boston, MA.  The GOOD news is that with the time change coming up in early November, we ALL have the perfect opportunity to easily shift our sleep pattern to include an extra 30 minutes or more each night with no adjustment period needed!

Of course not, but a recent study from the Journal of Consumer Research demonstrates that while we may not “say” it does, our actions indicate otherwise.  Consumers who feel powerless will choose larger size food portions in an attempt to gain status.  Many cultural norms associate larger products with greater status—for instance, the size of a vehicle, house, or TV. The authors tested whether or not consumers used the size of food products to express their status.  In one of the authors’ experiments, they confirmed that consumers equate larger sizes of food options with greater status. For example, participants perceived that consumers who chose a large coffee had more status than someone who chose medium or small, even when the … MORE→

“Achieving these seven simple lifestyle factors gives people a 90 per cent chance of living to the age of 90 or 100, free of not only heart disease and stroke but from a number of other chronic illnesses including cancer,” says Dr. Clyde Yancy, a professor of medicine and chief of cardiology at the Northwestern University’s Feinberg School of Medicine. He is also the past-president of the American Heart Association. You can achieve optimal health, says Dr. Yancy, by following these steps: 1- GET ACTIVE: Inactivity can shave almost four years off a person’s expected lifespan. People who are physically inactive are twice as likely to be at risk for heart disease or stroke. 2- KNOW AND CONTROL CHOLESTEROL LEVELS: … MORE→

We know sleep influences many things in life, but caloric intake? Indeed. A study at St. Luke’s-Roosevelt Hospital demonstrated that women who only got 4 hours of sleep/night ate 329 more calories and an astounding 31 more grams of fat than when they slept well. But it doesn’t end there. Night owls, even when sleeping 7 hrs, ate an average of 248 more calories than those who went to bed early (Northwestern University study).

According to a recent UCLA study, dieters who ate pistachios daily brought down their BMI and their Triglycerides more than those who ate an identical number of calories but snacked on pretzels instead. So if you’ve been cutting out nuts because you thought they were too high in fat, it may be time to reconsider your snacks.

Nothing can boost energy–and brainpower–like a midday snooze. Behold, the restorative effects of a 30-minute slumber: As you nod off…Drowsiness is brought on by a sleep-promoting chemical called adenosine, which builds up in your body throughout the day. If you skip shut-eye at night, a high level of adenosine can leave you feeling desperate for a nap. Your brain pumps out GABA, a neurotransmitter that lets your head’s sleep-wake center know it’s sleepy time. GABA also helps deactivate much of the brain stem, which controls muscle movement. That’s why when you dream about, say, playing tennis, you don’t swing your arm. If you’re super-exhausted, your brain might shut down before your body is fully relaxed, leading to involuntary muscle contractions … MORE→

Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They’re low in calories and packed with calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half. Those are “two things dietitians love,” says Dawn Jackson Blatner, a registered dietitian and author of The Flexitarian Diet. “For someone who wants the creamier texture, a little bit of a protein edge, and a sugar decrease, going Greek is definitely not … MORE→

A retrospective examination (Journal of Occupational Medicine and Toxicology, Oct 2011) was conducted of injuries, physical fitness, and their association among Federal Bureau of Investigation (FBI) new agent trainees. Injuries and activities associated with injuries were obtained from a review of medical records in the medical clinic that served the new agents. A physical fitness test (PFT) was administered at Weeks 1, 7 and 14 of the 17-week new agent training course. The PFT consisted of push-ups to exhaustion, 1-minute bent-leg sit-ups, 300-meter sprint, a 1.5-mile run, and pull-ups to exhaustion. Among both men and women, higher injury incidence was associated with lower performance on any of the physical fitness measures.

We’re about 5 weeks in at this point and will gradually begin adding foods back in starting next week, beginning with potatoes. The results? As mentioned previously, as with any habit, it gets easier with each passing week. In fact, at this point, just about all cravings are gone. I’ve come to enjoy what we’re eating, and really don’t miss any of the previous items on a daily basis. More interesting has been my body’s response to training and recovery. I was coming off an injury and have gradually built my training volume back up to the 16-20 hour/week level in preparation for beginning Ironman training on November 1st. And in spite of the significant build, I seem to be … MORE→

Wellness Nation is pleased to now be serving organizations in 16 states plus the District of Columbia. THANK YOU to all of our tremendous clients across the US who have trusted us to come alongside and make a difference in the lives of your team members!!!