BY EMMET RUSHE: We have all been there…you are sitting on the sofa and your eyes are burning in your head. Every time you blink, you feel as though you are going to fall into a coma.You get up, struggle into the bedroom and slide under the bed sheets. As you lay your head on the pillow you look forward to a great night’s sleep…….but it doesn’t come.Instead you restlessly toss and turn all night, spending endless hours staring at the ceiling, checking the clock, looking at the time on your phone and wondering why you bothered getting into the bed in the first place. Finally you fall asleep, only to have the alarm rudely awaken you 2 hours after you finally managed to drift off in the first place.Welcome to bedtime……..The recommended amount of sleep per night should be between 7-8 hours.The average for adults today is around 6 ½ hours. No big deal, right?Wrong!Sleep is the ultimate recovery tool. It is how our bodies and minds repair and recover from daily stresses and it is also how our bodies recover from our exercise and training sessions.It is as important as a proper nutrition plan when it comes to your weight loss or muscle building goals.Everything that you do will be affected by a lack of sleep. Your food choices will be poorer.When you are tired, you will always be looking for ways to give yourself a kick start.High sugary foods, energy drinks and high levels of caffeinated drinks are usually the first thing that people will reach for to get them through the day.You will probably not have the time or energy prepare proper meals and may be tempted to go for the pre-packaged processed food choice, or the take away.Your Body will work against you.In a sleep deprived state, our bodies wreak havoc with our hormones. Our stress hormone cortisol will be high and our hormones Leptin and Ghrelin can also be affected.If cortisol is high during sleep you can be in a heightened state of alertness, not what you want for going to sleep.When stress is high we are more prone to retaining water and this can affect our weight also.Ghrelin is a hunger stimulating hormone that tells us when to eat.Leptin is an appetite suppressant hormone that tells us when to stop eating.When we are in a sleep deprived state we have higher levels of Ghrelin and lower levels of Leptin, which means we will have a false hunger and this can contribute to the poor food choices mentioned above and we won’t know when to stop eating them.This can all lead to excess weight gain. Advertisement What can we do to help?Here are 10 strategies that can help you to wind down and relax and may help you to get a better night’s sleep.Set a bedtime and stick to it.Turn off all technology for 2 hours before bed.Read a book.Take a bathGet your room to the right temperature; not too cold, not too hot.Invest in a good mattress and some good pillows.Avoid caffeine.Eat carbs in your last meal before bed. (They won’t make you fat)Once your alarm is set, don’t look at your phone and turn your clock so you can’t see it.Drink some chamomile tea before bed.Sleep is underrated by a lot of people when it comes to their goals, but it could be the ace in the pack that helps you win or lose.#TrainSmart If you have any question on this article or for getting a tailored program based on your starting point, please contact me through the link below.https://www.facebook.com/Rushe-Fitness-120518884715118/?ref=hlEMMET RUSHE: HOW SLEEP CAN HELP YOU TO LOSE WEIGHT was last modified: February 29th, 2016 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rushesleep
Share Facebook Twitter Google + LinkedIn Pinterest On a day with no shortage of haunting pumpkins around the corner, many people may be wondering just how the largest, most terrifying of these autumn staples come to be. The answer is not nearly as spooky as the end product. A bit of late night investigation will reveal there is a fair amount of agricultural expertise behind those giant Halloween pumpkins.Even first-time growers are capable of growing pumpkins in excess of 400 pounds if the seeds are the Atlantic Giant variety, which are available at numerous garden centers and catalogs, according to Mike Estadt, educator, Ohio State University Extension.“To grow pumpkins in excess of half a ton, it all begins with superior genetics,” Estadt wrote in Growing Giant Pumpkins in the Home Garden, a new Ohioline fact sheet.Ohioline is OSU Extension’s free online information resource and can be found at ohioline.osu.edu. OSU Extension is the outreach arm of The Ohio State University College of Food, Agricultural, and Environmental Sciences.Generally speaking, some of the other things to consider when growing pumpkins, Estadt said, include the following.Site selection and planting: Each pumpkin plant should be allowed 1,000 square feet of growing space in an area that has several hours of daily sunlight and access to water, considering that pumpkins require large amounts of water.Fertilizer and lime: When planting, you’ll need to have the soil tested to determine whether lime and fertilizers are needed based on your soil requirements.Planting and space requirements: The pumpkin seeds should be planted individually in 12-inch peat pots indoors in April and can be transferred to the ground when the first true leaf is fully expanded, typically 10–14 days after seeding. Once planted outside, they can be protected from frost using row covers, or a small greenhouse.Irrigation: Pumpkins have shallow roots, so they will need to be watered slowly with at least 1 inch of water per week if the area doesn’t experience an adequate amount of rainfall.Insects and diseases: An insect and disease control program should be initiated when you transplant the pumpkin plants from the pots to the ground. This is because once a bacterial or viral infection has occurred, there is no way to stop it. And several pests are attracted to pumpkins, including striped cucumber beetles, squash bugs, and squash vie borer.Pollination: While hand pollination is the preferred method to fruit-setting, natural pollination by honey bees, squash bees, and bumble bees will also work well.Shade: Once the pumpkins get to a certain size, they need to be protected from direct sunlight. For example, you can use a bedsheet draped over the pumpkin, leaving the stem exposed.Ohio is one of the top producers of the large, carving type of pumpkins, usually ranking between third or fourth among states for pumpkin production, according to the Ohio Department of Agriculture, with more that 66 million pounds of pumpkin produced statewide last year.And, from a nutritional standpoint, pumpkins are an excellent, healthy food because they are low in calories, are full of potassium and antioxidants, and the seeds make excellently nutritious and tasty snacks.
Tags:#news#web Earlier this year, the Sun Chronicle, a small Massachusetts-based newspaper, closed down comments on its website after discussions in the paper’s comment section got out of hand. Now, in order to “encourage intelligent and meaningful conversation,” all posters on the site will have to register with their full name, address, phone number, email and credit card number. Users will have to verify their identity by using their credit card to pay a one-time fee of $0.99 to activate their accounts. All comments will now include the full name and hometown of the commenter.For those of us who regularly frequent the comment sections of blogs and news sites, the revelation that anonymous comments don’t always lead to “intelligent and meaningful conversations” doesn’t come as a surprise. Some sites, including MetaFilter, already charge users a small fee to activate their accounts in order to ensure that commenters are committed to providing quality content (and to keep spammers away). MetaFilter, however, still allows users to remain anonymous.Earlier this week, Blizzard – the company behind the immensely popular World of Warcraft and Starcraft games – announced that it would require users of its forums to use their real names when posting to the company’s forums. This, according to Blizzard, will reduce “flame wars, trolling and other unpleasantness” on the forums. Does Anonymity Only Encourage “Ugly Speech?According to the Electronic Frontier Foundation’s Eva Galperin, however, it’s wrong to assume that online anonymity only enables “ugly speech.” Instead, she argues, that “behind the veil of anonymity, individuals are more free to surface honest observations, unheard complaints, unpopular opinions.”What Do You Think?What do you think? Does the use of real names encourage better online discussions or does it keep users from really expressing their honest opinions? Let us know in the comments (where you can remain fully anonymous). Tip of the hat to TechDirt for spotting this story first. frederic lardinois Related Posts A Web Developer’s New Best Friend is the AI Wai… Why Tech Companies Need Simpler Terms of Servic… 8 Best WordPress Hosting Solutions on the Market Top Reasons to Go With Managed WordPress Hosting
India’s star striker Sunil Chhetri said the youngsters in the team will have to grab the opportunity as the defending champions begin their Nehru Cup campaign against Syria on Wednesday.India will be without their three key players -Bhaichung Bhutia, Climax Lawrence and Mahesh Gawli (all retired)- from the previous Nehru Cup edition.Chhetri said the trio will be missed. “It will be a bit odd having those guys not around, but it is something not in our hands. They were a pivotal part of the team for a long time and it will not be easy to replace them,” Chhetri said here on Saturday.”The youngsters need to take this opportunity although it would be wrong to expect them to deliver results overnight. It is a new team and we need to give them time” said Chhetri.The striker added that the team is trying its best to adapt to new coach Wim Koevermans’s plans. “The players are trying their best and are learning a lot. Wim has a vision in place for the Indian football and there is equal emphasis on theory classes as well as practical training,” he said.Dwelling on his experience of playing with the Portuguese side Sporting Lisbon’s B team, he said it has been a great learning experience even though he is yet to start in a competitive match. He also feels that the Indian football will benefit if more players start playing in foreign leagues.”Playing overseas is a very challenging task as it takes a couple of days for a player to get a grasp of the basic things. Players coming from our country are bound to get overawed after seeing the facilities there. If I succeed in making a mark over there, then other players will get inspired and footballers will be motivated to do well,” Chhetri said.advertisementThe senior team warmed up for the tournament as they played a goalless draw with Pailan Arrows on Saturday, in which Chhetri missed a spot-kick.Meanwhile, goalkeeper Subrata Pal was confident of his team’s chances in the Nehru Cup. Pal, who was the hero in India’s title win in 2009, said his brief stint with German club RB Leipzig has boosted his confidence.”Hopefully, we will again win the trophy. Nehru Cup has been a lucky tournament for us and we will open against Syria, whom we have defeated in the past. So, we are confident of doing well this time around,” Pal said.”Playing in alien conditions in Germany was a new thing for me. The coaches at Leipzig were impressed with my work ethic and I was not able to sign for them because fourth division clubs are not allowed to sign foreigners. But I will go there again next year and hopefully, something positive will happen,” he said.