By Cynthia sass, R.D.

Do they really work?

Yes, but it’s important to weigh the benefits against the risks. Herb like ginseng, guarana, hoodia, and red clover may help dial down hunger. But taking large doses or combining multiple herbs that contain stimulants can be dangerous, causing high blood pressure and seizures even if you’re young and healthy. Talk to your doctor before taking any appetite suppressants, and keep doing the things that naturally help you eat less, such as eating a healthy diet and exercising. A British study found that an hour of vigorous cardio had a positive effect on hunger-controlling hormones for up to two hours after the session.

Zen to fitness (zentofitness.com)

Sunlight can re-vitalise and invigorate at the correct doses but it can also do harm in larger doses so we must strike the correct balance. Unfortunately recent press and government guidelines have gone to the opposite extreme and made us think that it is best to avoid the sun altogether and when we do go into the sun we must use copious amounts of sunscreen.

Recently a friend of my sisters was complaining of fatigue and general malaise. She went in for some blood tests to find out she was severely Vitamin D deficient, probably in turn leading to a calcium deficiency. To me this is not a result of a lack of sun in general but rather a life long deprivation of sunshine. Most kids these days have been brought up avoiding sun their whole life, basically depriving them of the necessities that sunlight provides by using sun screen or more likely telling them to avoid the sun all together.

We constantly hear about skin cancer and the over use of tanning beds when in fact it is the lack of sun that is causing more harm. It is well known that there is a lack of Vitamin D in pretty much all the western worlds countries and a lack of Vitamin D causes many many diseases from Prostate Cancer, Fatigue, Osteoporosis and Depression. The doctors remedy to this is to push vitamin D supplementation which is usually in its inefficient D2 form which is not processable by the human body so no wonder the problems continue. There has been evidence to show that Vitamin D3 can work well in humans but we need to take huge amounts to correct a deficiency and these doses are unlikely to be issued by a doctor. Add to this that recent research has shown that we need full spectrum sunlight to obtain healthy vitamin D levels and supplements in whatever form may help but they certainly do not replace the SUN.

A lack of sunlight does not only cause a Vitamin D deficiency but also causes a host of other problems:

De-regulation of our natural body clocks

Lack of sunlight is associated with “high myopia” meaning ruined vision

Lower Dopamine levels

Interference with Leptin levels (hunger control)

Add these to the host of problems that come from a Vitamin D deficiency and it is pretty obvious we need not only to get more sun but spend more time outdoors rather than closed up in artificial lighting all day.

“We miss out on essential morning light needed to stimulate the body’s 24-hour biological system, which regulates the sleep-wake cycle” – Lighting Research Centre

This all points to not only sunbathing more often but getting out and about during the day and making the most of time to get outdoors like lunch breaks and any walks you can fit into your day.

How to get sun?

I would say it comes down to making the most of your opportunities throughout the year. When you take into account that simply sunbathing with a decent amount of skin exposure for 15-20 minutes without sunscreen can generate huge amounts of Vitamin D then we realise how easy it is. Add to this that Vitamin D is fat soluble meaning we can store it for a few weeks/months, the other benefit is that it is Impossible to overdose on natural sunlight provided Vitamin D (the same cannot be said for supplements).

Spending more time outdoors and getting some morning sunlight and you should be doing pretty well. Add to this encouraging children to get outside and play and allowing them to spend time in the sun so that healthy levels of Vitamin D develop from a young age. Sure Sunlight can be overdone but our body is pretty good at telling us when it has had enough…

Everywhere you go, there seems to be constant supply of food, food, and more food. The constant presence and easy access of food would be enough to break your resolve to stop overeating. Here are some common problems that promote such a behavior at your home or in your office.

Food that is in easy access will always be eaten no matter what time and what instance. If you place 10 candy bars at your desk just about several inches from your mouse, chances are you will be consuming the entire batch within the day. Keeping it in your drawer will decrease your consumption to 10% while keeping it in an area where you have to stand up and walk will give you a decrease of 25%-30%. As long as they are within sight and within reach, you will be constantly eating without you realizing that you have eaten a considerable quantity of food. Try to limit the amount that you eat by not stocking too much on your desk. If you have a locked drawer, store your other supplies inside it so you will have to take extra effort to access them.

Bigger portions in bigger plates mean bigger consumption. If you have a lot of food on your plate, you will definitely be consuming a lot within minutes. Large soda with large fries and a huge burger seem like heaven, but they are actually heavy in calories as well as saturated fat that can lead to weight gain. These portions are often served in fast food restaurants that are just virtually everywhere and can be accessed at your convenience. What’s more, they are also offered cheaply, making you order as much as you want within our budget. Do not put too much time in ordering outside as you do not know what goes into your food.

Eating while working, studying, or watching TV can also distract you from noticing the amount that you eat. You will be consuming that large bag of chips within minutes instead of hours or days because your concentration is elsewhere. Eat a satisfying meal full of fiber and vegetables plus a little protein and little fat before you do your job. Your stomach will be filled with enough food to sustain you for hours without you craving for instant gratification while you do your work.

Skipping meals is also a major culprit of overeating. Eating lunch way beyond your usual lunch hour will make you want more food because you are getting hungrier by the second. You will be too ravenous to enjoy your food and you will also be rushing to eat so you can get back to what you are doing immediately. Always make sure that you eat right and on the hour so you will not be eating too much to satisfy severe hunger pangs.

Article written by Steven Jackson of Ultimate Fitness Gear, your top source for the Insanity Workout routine online.