Sleep is when you recover, and Grow. Brain Gene Expression disrupted by just "one pulse" of light during sleep!

During sleep our body does a re-set. Our brain cells, the electro-chemicals that communicate between the cells, our immune system and our mental, emotional and physical "growth" all happen when we snooze.

Or, are completely messed up without our taking sleep seriously.

A study by the University of Haifa-Oranim Department of Environmental and Evolutionary Biology along with Prof. Charalambos P. Kyriacou of the University of Leicester, it was proven that just one pulse of artificial light at night disrupts circadian cell division.

In other words, your gene expression is damaged. This is what cancer is, with a broad definition. One pulse of light will disrupt your health.

Sleep should occur in total dark - and that includes the light from your electronics in the room. Make sure your clock has a dimmer, or block it with a book which you can move when checking if it's time for your morning to begin.

Certain smells can enhance gene expression, including lavender, citrus, rose - which boost immune cell expression and decreases stress.

Make your bedroom a part of your recovery / growth system - whether athlete or active living individual wishing to greet the morning awake and ready to meet your new day.

À votre) santé!

Starchy List

Cereals, grains, pasta, crackers, snacks, starchy vegetables, and cooked beans, peas and lentils are starches. In general, one starch is:


. 1/2 cup of cooked cereal, grain, or starchy vegetable
. 1/3 cup of cooked rice or pasta
. 1 oz of a bread product, such as 1 slice of bread
. 3/4 to 1 oz of most snack foods (Some snack foods may also have
added fat)

Tips:

1. Most starch choices are good sources of B vitamins.

2. Foods made from whole grains are good sources of fiber.

. A serving from the bread list, on average, has 1 gram of fiber.
. A serving from the cereals and grains list or the crackers and
snacks list On average, has 2 grams of fiber.
. A serving from the starchy vegetables list, on average list,
has 3 grams of Fiber.

3. Beans, peas, and lentils are good sources of protein and fiber.

. A serving from this food group, on average, has 6 grams of
fiber.

More Tips:

1. Choose starches made with little fat as often as you can.

2. Starchy vegetables prepared with fat count as one starch and one fat.

3. For many starchy foods (e.g., bagels, muffins, dinner rolls, buns), a general
rule of Thumb is 1 oz equals 1 carbohydrate serving. However, bagels or
muffins range widely in size. Check the size you eat. Also, use the Nutrition
Facts on food labels when available.

4. Beans, peas, and lentils are also found on the meat and meat substitutes list.

5. A waffle or pancake is about the size of a compact disc (CD) and about 1/4
inch thick

6. Because starches often swell in cooking, a small amount of uncooked starch
will become a much larger amount of cooked food.

7. Most of the serving sizes are measured or weighed after cooking.

8. For specific information, check Nutrition Facts on the food label

Study shows long term Depression leads to visceral fat accumulation in the belly area

A new study published June 14, 2010, by the University of Alabama at Birmingham confirms the relationship between depression and abdominal obesity, which has been linked to an increased risk for cancer and cardiovascular disease.

During a 15-year period, those who started out reporting high levels of depression gained weight at a faster rate than others in the study, but starting out overweight did not lead to changes in depression.

The University researchers further called for additional attention to the treating of depression, as a means of helping prevent unhealthy physical changes.

Check out my TEAM.

We all met up in Vegas to do the USA.
I think she should've won instead of 4th place.



























This is my best friend Tad, without him none of this would be possible. Great guy!!!

First National Show (USA Championships 2010) Place Top 14.

This July I was honored to be a qualifier in a National USA Body Buliding show. Any National show is fun because the contestants are from all over the country and are the top competitors from their states. It was definitely a challenge and I am looking forward to do it again next year and do better.