Why You Should Give up Drinking for 30 Days

The holidays are a great time of year, stuffed full of fun, family, friends, and food, and—if you are anything like me—washed down with an abundance of beer, wine, and the occasional cocktail. 

When the season is done, I often feel bloated and like I need to do something.  I’ve thought about taking January off from drinking and never done it. I have my reasons/excuses (No beer when I’m cooped up inside? During the NFL playoffs?).

So I did a test run this fall. I took a month’s break from drinking (for the most part, qualifier to come). It wasn’t that difficult, and I wanted to share my experience and what I learned with you as an encouragement if you had similar thoughts and resistances. Consider this pre-gaming on abstinence.

Off and Running
I did it after Labor Day. The first couple nights were weird, but I soon settled into a routine, substituting green tea or sparkling lemon water for the beer and occasional wine while watching TV, talking with my family or a friend, or tapping away at a keyboard. I thought weekends would be difficult, but they weren’t really, though I did break with my intentions twice—both times for wine tastings at previously-scheduled social events. Each time I drank about one full glass of wine.

So here were my takeaways from this 30-day experiment:

1. I slept better. I knew this from a slew of studies, and from my own experiences when reviewing an activity tracker from Jawbone, but the month proved it again: alcohol, even a comparatively small amount, messes with my sleep. It tends to wake me in the early morning (between 2 and 4 a.m.) and I don't sleep deeply again till just before dawn. It doesn’t seem like much of a disruption, but once I was aware of it, I could feel it in the morning and see it in my tracker’s overnight report.

2. I didn’t feel that much better. Maybe my expectations were too high. I thought that I'd feel a big increase in energy and  function substantially better. That didn’t happen, which was disappointing. On the other hand, it confirmed that my drinking wasn’t a real impediment to my health. And it did make me sharper at both ends of the day: I woke up feeling ready to go (credit #1 above), and it kept me sharper later at night, so I was more engaged socially and able to get more reading, writing, and thinking done in the hour-plus before bedtime. Bonus!

3. I gained weight (at first). This shocked me. I expected that jettisoning 6,000 calories over the course of a month would have me swimming in my pants. No such luck. In fact, after two weeks, I had GAINED 3 pounds!  The good thing is once I noticed it, I was able to adjust and ended the month back at 186 pounds.

I spoke to Mike Roussell, a Men’s Health nutrition advisor, and he told me that I might have been making more of the weight gain than I needed to. He pointed out that a normal person’s weight can fluctuate as much as 4 pounds in the course of a day, depending on how one’s kidneys regulate body fluid balance.

And some of it could have more to do with my noble intentions than my stomach. It has to do with what Rousell calls The Good Samaritan Effect.

“When people think about doing good things, they reward themselves,” Roussell said, "even before they do something."

So I might have been sneaking a few extra calories here and there, basically spending my caloric savings as quickly as I collected them. And the fact I couldn’t remember doing this? No surprise, he said.

"We’re terrible as humans at remembering all the caloric high-5s we give ourselves,” Roussell said.

"If you look at research for rewarding effort vs. outcome, it’s better to reward effort. Encourage the behavior rather than the outcome. It matters what you’re rewarding yourself for: If you didn’t have a drink, don’t reward yourself calorically."

4. I thought about drinking pretty much every day. It wasn’t an overbearing compulsion or an urge, but it was a consistent daily feature, a tug on my consciousness, and it made me think aScarcity: Why Having Too Little Means So Much, authors Sendhil Mullainathan and Eldar Shafir talk about “tunneling,” which they write is what the mind does when confronted with scarcity.

bout the nature of habit. In their book,

An example: As World War II ended, the U.S. Army sent psychologists into German POW camps where Americans had been held. The U.S. soldiers had basically been starved toward the end of the war when there wasn’t enough food for German soldiers and their captives. The psychologists were shocked by the level to which food dominated the American POWs’ thoughts and even their behavior. They could do very little except think about food, and it affected their ability to think about anything else. They were also willing to do almost anything to get food.

This isn’t a new idea. Many people are captives to their own reactions to scarcity. Tunneling and cravings are powerful roadblocks for people in all sorts of paths to recovery.

And a 2012 study showed that some people's brains are more likely to respond to alcohol with feelings of pleasure and reward. That can lead them to chase the sensation more frequently than those who don't have that disposition. It's not hard to see how this  would make moderating drinking difficult for people wired this way.

For me, the thoughts were most prevalent on weekends, in the late morning and early afternoon, when I had a little free time and tasks that didn’t require a lot of concentration. I thought about what kind of beer I’d like, or I would swallow and be reminded of the feelings of a beer in the back of my throat, of a bottle in my hand. What’s weird is that I didn’t have these thoughts at night, only in the day, and I never came close to acting upon them except for the already-mentioned wine tastings.

That said, I was surprised by the persistence of these cravings; I thought they’d subside by the end of the second week or so., but that wasn’t true.

The other surprising thought, though, was an equally stubborn one that settled in during the third week—that I should continue this for another month. Alas, I broke my beer fast on Day 1 of the new month.

5. I have never been so hydrated. Between tea, water, fizzy water, coffee, and soda (my true guilty pleasure, and part of the weight issue, I’m sure), I drank way more fluids than I did previously. I spent roughly one-third of the month, zipper down, dick in hand, peeing into one basin or another, including one overnight trip to the bathroom each night on average. That might have some effect on my weight as I often felt like a large, slightly distended, pink balloon. (Looking to hydrate? Consider these 10 alternatives to water.) 

6. It brought me closer to my wife. I didn’t ask her to join me in this little experiment, but she did, on weeknights. I know some people who have done similar experiments say one of the negatives was the loss of “happy hour” time to survey the day or the week. We didn’t experience that; talking over tea worked just fine. And not being quite as dulled at bedtime had other benefits.

So, all in all, it was a positive. After I finished, I committed to maintaining the weeknight ban and holding myself to two beers on (most) weekend nights. I get a passing-though-not-perfect grade on that.

Mostly, I am pleased that a habit that I felt was developing a life of its own felt firmly back in check. I know it can be controlled. 

And you can do it. Maybe it’s not a full month off. Roussell says that one of the first things he recommends to people who want to lose weight is to curtail their drinking. "I’ll try to get clients down to 4 drinks a week,” he says. “14 to 4 makes a big difference calorically."

A couple other helpful tips:

• Stay active. 
• Don’t skip social functions to avoid alcohol. That kind of isolation isn’t going to help.
• Reward behaviors, not outcomes.
• Believe you can do it. “There’s a great quote,” Roussell told me. “People are reluctant to make a change unless they think it’s possible."

It’s possible, and the benefits that come from developing this mental discipline are at least as powerful as those that come from avoiding a couple hundred calories at night. You can do it. Imagine the sense of accomplishment you’ll feel. What a great way to start a new year.

And now, back to the Santa Swap.

Content via - www.menshealth.com

5 Health Benefits of Eating Sprouts

Sprouts have always been popular as a nutritious food. Sprouts like radish, alfalfa, clover, soybean, and broccoli are excellent sources of protein and a wide range of different nutrients that can help maintain good health. But it was not until recently that they were found to have essential therapeutic benefits. It was discovered that sprouts have the ability to protect us from certain diseases. To find out more about this and the other health benefits of sprouts, read on to the following information below.

1. Rich in Essential Nutrients:
Some of the vitamins that sprouts contain include Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, and Vitamin K. Apart from this, it is also rich in minerals such as Iron, Phosphorous, Magnesium, Potassium, Manganese, and Calcium. As if these are not enough, sprouts also have dietary fiber, Folate, and Omega-3 fatty acids. Sprouting seeds, grains and legumes are found to have higher content of these nutrients. For instance, most beans increase in Vitamin A by eight times after being sprouted.

2. Excellent Source of Enzymes:
Aside from the nutrients, they are also abundant in enzymes, which can keep our bodies healthy and fit. Cooking food under fire results in the loss of some of those enzymes. Eating fresh fruits and vegetables are the best way to get more of these. Eating fresh sprouts is a good way to get access to a powerful source of enzymes.

3. High in Protein:
When you say protein, the first things on people’s minds are meat, chicken, fish, egg, and dairy products. What most people do not know is that sprouts are also very high in protein. In fact, they can contain up to 35 percent protein. Adding sprouts to your diet will give you the necessary protein intake required by your body minus the fat, cholesterol, and calories that typically come with animal meats. Sprouts are also highly recommended for vegans and vegetarians.

4. Easy to Digest:
Another thing you will love about sprouts is how easy it is to digest this food. Its digestibility is rooted from the high amount of enzymes that they contain. Eating sprouts can be very helpful for people with digestive or bloating problems. They are also perfect for younger kids and elderly people.

5. Good for Weight Loss:
Since sprouts are also high in fiber and low in calorie, it can contribute positively to any weight loss diet plan. Eating sprouts will let you enjoy nutrients without the extra calories. It will also make you feel fuller and stave off hunger longer. If you are looking for a way to lose weight, include sprouts in your diet.

Sprouts are beneficial to your health. Apart from that, they are also very delicious. Including them in your diet would be very easy. You can add them to your salads, soups, meat dishes, and pasta to make them more scrumptious and appetizing. Its crisp and flavor make dishes more delicious. Now if you want to maximize their benefits even more, you can also snack on them fresh. Enzymes in most foods are lost during the cooking process.

How to get sprouts for particular seed?

 

11 Medicinal Drinks in Winter

In anticipation of the cold winter would like to invite you to adopt a very healthy drinks cold. Outside the window slush and cold, there is a chance to forgive and cold. If you peremerzli, we recommend you use one of the recipes that are tested by our grandmothers.11 medicinal Drinks in Winter

01. Hot tea with honey and lemon

Very useful rather weak black or green tea with 1 tsp honey (honey has anti-inflammatory and antibacterial effects, and contains a lot of minerals, trace elements and vitamins) and lemon juice.Lemon is important not to add the boiling water, and is already a little iced tea to keep vitamin C.

02. Tea with fruits of raspberry and lime flowers

Raspberry and lime color distinguished by their pronounced diaphoretic and anti-inflammatory properties. Also gives the tea a delicious raspberry flavor and unique taste. The most useful to add dried fruit raspberry tea, but you can use jam and raspberry leaves.

 03. Decoction of rose hips

Rosehips – the perfect source of vitamin C. It also has diuretic and choleretic action.

Infusion: chop (you can tolkushkoy) 3 tbsp dried fruit, pour 0.5 liters of boiling water and leave overnight in a thermos. In the morning strain and drink 1/2 cup 4 times a day 30 minutes before meals. In the infusion can add honey or Cahors. Cooking broth: dried fruits (2 tablespoons), pour 2 cups boiling water and let stand over low heat for 10 minutes. Cool, strain.

04. Cranberry

 Cranberries and lingonberries are essential for the treatment of colds. It’s just a unique means for its antibacterial properties. They also have a diuretic and anti-inflammatory.Preparation Morse Grind cranberries or cranberry with sugar (3:1). 2 tbsp Pour mixture of 0.5 liters of warm water. Healthy beverage is ready!

05. Hot milk with mineral water

This tool is especially useful for coughs, as it promotes expectoration of sputum. Mineral water must use alkaline (eg, Borjomi).

06. Milk with garlic

Garlic has a strong bactericidal effect. In the warm milk to add 10 drops of garlic juice, and drink better at night.

07. Stewed fruit

Decoction of dried fruit has a tonic and soothing effect with a cold.100 g of dried fruit to sort, cut large fruits. All dried thoroughly with warm water. First, cook the apples and pears until tender for 30 minutes, adding sugar (3 tablespoons to 1 liter of water and then dried apricots and prunes, and at the end of five minutes before the end of cooking, add the raisins and apricots. Compote In ready, you can add lemon juice or orange, honey.

08. Ginger tea with lemon

Warm and cold save this drink: 1 cup of hot water mixed with 1 tbsp honey, 1 tbsp lemon juice, 0.5 tsp minced ginger root and a pinch of cinnamon. You can add a little bit of dry tea crushed mint leaves.

09. Mulled wine

Excellent remedy for colds and simply delicious, wholesome, warming drink!1.5 bottles of dry red wine, orange, clove buds 5, 0.25 tsp nutmeg, 0.5 tsp ground cinnamon, 1 tsp ginger powder, 2-3 tbsp sugar.Mix the spices, add 100 ml of water, bring to a boil, remove from heat, infuse 10 minutes. Drain. Cut orange slices. Stir in wine, broth, sugar, and orange segments. All bring to a boil, but do not boil! In mulled wine, you can add as honey, apples and raisins. Serve hot. Drink better at night once to bed, and put your feet warm grelochku.

10. Chamomile tea

Chamomile – a soft anti-inflammatory. In combination with lime and honey is a good cough remedy.
Tea: Take 1 tsp chamomile and linden flower, boil 1 cup of boiling water for 20 minutes, drain. Drink 1/3 cup 3 times a day before meals. You can add honey.

11. Tea with Echinacea

Echinacea – known immunostimulant, antiviral and anti-inflammatory. Infusion 1 st.l.travy Echinacea pour 1/2 liter of boiling water in a thermos and leave overnight. Strain, drink 1/3 cup 3 times a day for half an hour before meals.