BCAS845   3,057
2,500-3,999 SparkPoints
BCAS845's Recent Blog Entries


Tuesday, January 17, 2012


Understanding and working with your body's natural hunger and sleep rhythms will vanquish cravings, increase energy, and help you lose more weight.

It's not just what you eat or how much you exercise that matters; it's the timing of each component that is the true secret to weight loss success. Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all-day food cues and too much nighttime artificial light. The result: You're caught in a "fat cycle": a constant flow of hunger hormones that makes you prone to cravings. By tuning in to your body's natural eat/sleep schedule, you can finally say good-bye to your belly.

The Perfect Day of Eating

Drop Around The Clock! Follow this hour-by-hour slim-down schedule to control hunger hormones, banish cravings, and get trim and toned--fast!

Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don't have the same effect).

6:55 TO 8:55 AM: DRINK UP.
Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.

The alarm clock also wakes up ghrelin, the "feed me" hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin's effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.


Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.


Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili.

Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm--15 to 20 minutes will energize your body without affecting your ability to sleep at night.

Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night.

Now's the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you're primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.

To ensure you don't wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you're a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night.

Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone.

9 TO 10:30 PM: POWER DOWN.
Step away from digital devices, including the TV. They emit a blue spectrum of light that's even more disruptive to sleep than regular bulbs. Do something calming--read, take a bath--in dim light so you're ready to nod off when you hit the sheets.

9:30 TO 11 PM: GO TO SLEEP.
Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.

--By the editors of Prevention

The Body Clock Reset Diet is adapted from The Belly Melt Diet, by the editors of Prevention. To find out more, go to thebellymeltdiet.com.

  Member Comments About This Blog Post:

DSBRIDE 2/6/2012 6:46PM

    Good article, thanks for sharing. I see you belong to HP, what house are you in?

Report Inappropriate Comment
ELISOS 1/18/2012 10:38PM


Report Inappropriate Comment
WANT.TOBE.FIT 1/18/2012 12:04AM

    Perfect! Perfect Timing, and Perfect Sense. I need to print this! Thank you.

Report Inappropriate Comment
BCAS845 1/17/2012 8:10PM

    Me too!! Lol

Report Inappropriate Comment
SUGARSMOM2 1/17/2012 3:02PM

  thank you so much . I needed to see this in black and white . now i need to put in to pratice . much needed advice .

Report Inappropriate Comment

Welcome to Flight #2012

Thursday, January 12, 2012

Welcome to Flight #2012. We are prepared to take off into the New Year. Please make sure your Attitude and Blessings are secured and locked in, in the upright position. All self-destructive devices should be turned off at this time. All negativity, hurt, and discouragement should be put away. Should we lose altitude under pressure, during the flight, reach up and pull down a Prayer! Prayers will automatically be activated by Faith. Once your Faith is activated you can assist other passengers. There will be NO BAGGAGE allowed on this flight. The Captain has cleared us for takeoff --Destination - GREATNESS!!!.... Message if you are.

  Member Comments About This Blog Post:

BE-THE-CHANGE 1/21/2012 5:21AM


Report Inappropriate Comment
BCAS845 1/14/2012 11:10AM

    Thanks!! Got it from a friend on facebook! If anyone is a Dolvett fan on Biggest Loser... I posted it to him on Facebook & he sent it to his status & now over5000 people use it! Soo cool!!! Lol

Report Inappropriate Comment
IPSILY 1/14/2012 9:33AM

    love this! :)

Report Inappropriate Comment
MEGS4148 1/13/2012 9:37AM

    This is too cute! You are so right, sometimes all we have is prayers. Good luck as you make your way along this journey!

Report Inappropriate Comment

Mornings got better for me! :)

Thursday, October 07, 2010

I did my first 5K ever a couple weeks ago and I did a lot better than I thought I would because I haven't ran more than 1.5-2miles ever! While training on my treadmill I was doing it in 45min at 4mph. So when I did it in 37 min 10 sec I was psyched! And a photo company was there and they captured the moment I crossed the finish line!!! It was such a great moment for me! On their website I was able to purchase a mug with that picture on it. So now every morning I have my coffee and am super motivated to keep it up!! emoticon emoticon


I'm soo impatient about my impatience!!!

Monday, October 04, 2010

I just read this DailySpark article that rocked my world and put into words what I'm CONSTANTLY afflicted with every second and it just sucks the life out of me!!!

"Impatience isn't just mentally rejecting what's happening in the present moment, which is painful enough. It's an urgent craving for things to be different before things are ready to be different. It's an agitated, self-defeating state of protest that holds happiness hostage until a different situation, which may or may not come, emerges to meet its demands." http://www.dailyspark.com/blog.asp?post=wh

I URGENTLY CRAVE that I was still married but in a happy and not abusive marriage! Instead I'm a single mother with a great guy but who can't commit to saving up for our wedding and getting a house together even though we constantly talk about it!! And the longer we take the worse off I'll be in trying to have another baby! Cuz by then I'll be over 30 yrs and I already had a horrific miscarriage (which are common in my family). Thankfully I'm already blessed with a child, but one more would be nice. I URGENTLY CRAVE that I had my degree already instead of just being in my 2nd year with 4 more yrs to go!!! I URGENTLY CRAVE that I had a house already instead of being perpetually pissed off living with my crazy parents after my divorce! I URGENTLY CRAVE that I still had the same body I did in the Navy instead of this obese mommy body!!! GGGRRRRRRRRRR

What do you URGENTLY CRAVE that you can't do ANYTHING about?!
How do you DEAL with it?

I never blogged before because it all just sounds like whining and complaining, but this felt damn good! lol So I might stick with this if I actually connected to anyone... Day to day pep talks sometimes work when I overthink about my CRAVINGS and get depressed. I don't like pills but taking fish oil omega 3 and SAM-E from CVS helps my moods also without being addictive (I read that in a Spark article also). Working out helps when I actually get off my butt and away from the computer. My support system/boyfriend Mikey helps me get outside more and be active. He is a great running buddy (and I hate running like I hate mornings lol, and he makes both very liveable).

  Member Comments About This Blog Post:

BCAS845 10/19/2010 7:57PM

    Hi Missmae12!
Thanks for reading my blog! Yea we all I think deal with impatience! It sucks but its life. And I like your sayings! I will def use "This too shall pass", ts very calming. Thanks for your input and I hope you reach your goals!!


Report Inappropriate Comment
MISSMAE12 10/19/2010 2:05PM

    Thanks for sharing. I'm dealing with impatience as well with my own way. Wanting to weigh less then what i do now, wanting a house now but need to save money. CRAVING a change but everything stays the same.
A few sayings that help me when I get frustrated with not getting where I want to be is this too shall pass. Also, that with every season there is a reason. I hope that helps

Report Inappropriate Comment
BCAS845 10/4/2010 12:14PM

    Wow, wasn't expecting comments so quickly!! Thanks BUDDHABOI and DSHRUBS3!!! I hope you have great support people too and reach your health goals!! emoticon

Report Inappropriate Comment
BUDDHABOI 10/4/2010 11:43AM

    Thanks for sharing!... emoticon Best wishes for SUCCESS in your journey! emoticon

Report Inappropriate Comment
DSHRUBS3 10/4/2010 11:43AM

    Having a work out buddy is so helpful!! That is awesome that it is your boyfriend too!!

Report Inappropriate Comment