Live Better Health Tip: Optimus Prime by Craig Doussett - City News Group, Inc.
View Upcoming Events View Your Local Sales

Community Calendar

◄ OCTOBER ►
S M T W T F S
27 28 29 30 01 02 03
04 05 06 07 08 09 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
View Events
Submit Events
directory

Live Better Health Tip: Optimus Prime

By Craig Doussett, Community Writer
March 21, 2016 at 09:36am. Views: 301

The vast majority of us want cut-and-dried answers. We want to know what the best supplements are, how much sleep to get, the right amount of water to drink, the best foods to consume in their proper ratios and times, and the most effective exercises and peak times to perform them. We desire to know the “best” (optimum) and “first in order” (prime) information to make our lives productive, rewarding, and free from distracting demands. In this spirit, here are a few answers that are steeped in science. 1. Water is fairly easy, drink when thirsty and avoid darkly colored urine. While overhydration is not as common as dehydration, it can be just as dangerous, so drink plenty of water and always plan ahead. Stock up on water and have plenty of BPA free or glass water containers on hand. As for food, Michael Pollan succinctly stated, “Eat food, not too much, mostly plants”. It does not matter what food camp we align with if the above dictum is ignored. One caveat, protein should be at every meal, carbs early in the day or after training, and fats in the afternoon. Protein powders can be excellent additions to busy lifestyles seeking simplified and salubrious solutions. 2. Sleep seven to nine hours a night! In most individuals, less or more than this amount may result in overeating (non-homeostatic appetite), a decrease in resting metabolic rate, and hyperglycemia (high blood sugar [glucose]). All of the aforementioned conditions lead to weight gain and compromised immune systems. Experiment with natural and safe sleep aids such as melatonin (inform your physician), magnesium (with added L-Threonine to access neural tissue more effectively), and herbal teas such as valerian, chamomile, or hops. 3. Exercise? A combination of cardiovascular exercise (running, swimming, biking etc.), resistance training (busting the weights), and high intensity interval training (HIIT), (start/stop movements cycled through power intervals) is best. Cardio is not only for heart health, it provides our brains with an influx of oxygen and nutrients, further increasing our odds of staving off forms of dementia and depression. Resistance training three time weekly (for skeletal and mitochondrial biogenesis) prepares the body for the demands of both daily and future life. Lastly, HIIT (flexibility, and lymphatic fluid movement) is an excellent way to challenge oneself and experience fat-burning and toning benefits simultaneously. 4. When to work out? The short answer is whenever you enjoy it the most and will make it a lasting habit. The science shows, all things being equal, the afternoon is the best time. Firstly, in the afternoon our skeletal muscle is naturally less sensitive to insulin and exercise sensitizes our body to accept glucose and clear blood sugar before it moves to fat tissue to be repartitioned. Thus, afternoon exercise can help avoid a phenomenon known as “Afternoon diabetes”. Better sugar control means muscles perform better and longer. Secondly, while testosterone is higher in the morning, so is cortisol which is a hormone that can have delimitating effects on training adaptation. In the afternoon, the testosterone to cortisol ratio is improved (it is lower). Thirdly, we must consider our core temperature which is optimum in the afternoon for both genetic expression and mitochondrial output. Working out in the cold of morning means brains, muscles, cells, and bodily fluids are all at their slowest. Spoiler alert: there is a reason world records get broken in the afternoon. Sometimes, it is best, in the face of undecided science, to follow the example of a certain brightly-colored, anthropomorphized semi-truck and simply “Roll Out”! We do the best we can with the data we have until our choices are sufficiently challenged or our goals change. Ask a nutritional consultant to assist you in making your individualized approach to a healthy lifestyle.

Related Articles

Photo Courtesy of: coltonca.gov

By Margie Miller, Publisher City News Group

October 28, 2026 at 06:00am. Views: 351

One of the most visible projects Navarro wants to advance is the city’s planned sports complex. He lists its development among his major accomplishments and says residents should evaluate another term partly by whether the city breaks ground and completes project phases. Read more about Mayor Frank Navarro...

Photo Courtesy of: Grand Terrace City Council

By Doug Wilson, Councilmember, Contributing Writer

October 28, 2026 at 06:05am. Views: 359

Councilman Doug Wilson, serving Grand Terrace since 2014 Speaks out about why he feels Grand Terrace residents deserve to know the facts about Measure “N,” the proposed one-percent sales tax initiative on the ballot this November 3rd.

Photo Courtesy of: The CARE Project inc.

By Carl M. Dameron, Contributing Writer

October 20, 2026 at 03:09pm. Views: 755

Photo caption: The CARE Project’s Vice President, Diana Jaurigue, with President & Founder Carrie Madrid, who is wearing the LympheDIVAS compression sleeve on her left arm. Donated compression garments help manage swelling and are essential to daily care for many breast cancer survivors.

Photo Courtesy of: Feeding America Riverside | San Bernardino

By Rachel Bonilla, Community Writer

October 27, 2026 at 02:37pm. Views: 276

Feeding America Riverside | San Bernardino (FARSB) has once again partnered with ALDI for their annual volunteer event, where team members packed over 1,300 food boxes with various shelf-stable items to be distributed for disaster relief as needed.

Photo Courtesy of: CIty News Group

By Ruby Stephenson, Community Writer

October 20, 2026 at 04:11pm. Views: 1800

An October 2026 study from Loma Linda University suggests a simple dietary change may influence inflammation-related measures in older adults. A bowl of walnuts sits alongside a nutritious breakfast, illustrating the everyday dietary choice examined in Loma Linda University research.

Photo Courtesy of: AI-generated by ChatGPT

By Stella Pierce, Community Writer

October 28, 2026 at 06:00am. Views: 208

Families enjoy a Halloween trunk-or-treat gathering with decorated vehicles, pumpkins and festive costumes. Grand Terrace has scheduled its 2026 Trunk or Treat celebration for October 31

Photo Courtesy of: coltonca.gov

By Margie Miller, Publisher City News Group

October 28, 2026 at 06:00am. Views: 360

Colton councilmember John Echevarria wants to expand his outreach to residents throughout the city, strengthen partnerships with county, state and federal officials, and build upon what he describes as a record of employee advocacy, neighborhood improvements and community involvement.Learn more about John Echevarria...

Photo Courtesy of: City News Group - AI Illustration

By Hattie Strong, Community Writer

October 27, 2026 at 02:38pm. Views: 263

Loma Linda University Children's Health Specialty Clinics, a new five-story, 105,000-square-foot facility designed to bring more than 21 pediatric specialties together. The facility is expected to begin serving patients in early 2027.This is an AI-generated illustration, not a verified photograph of the actual building.

Photo Courtesy of: https://wellri.com

By Stella Pierce, Community Writer

October 27, 2026 at 02:38pm. Views: 236

An October City announcement draws attention to an everyday household practice with benefits for food budgets, kitchen safety and the environment. A basket of fresh produce can represent a week's worth of meals, the results of a successful backyard harvest or an unexpected bargain at the grocery store. Yet without proper storage, even the freshest fruits and vegetables can spoil before a family has an opportunity to use them.

Photo Courtesy of: City News Group - AI Illustration

By Ruby Stephenson, Community Writer

October 27, 2026 at 02:38pm. Views: 403

An October announcement highlights how investigative technology and cooperation among law enforcement agencies can help solve crimes affecting Grand Terrace neighborhoods. For residents of Grand Terrace, home is more than an address. It is where families gather, children grow up and neighbors build relationships over many years. When a residential burglary occurs, the effects can extend beyond the property taken or damage caused. A crime inside someone's home can undermine the sense of security that makes a neighborhood feel safe.

Photo Courtesy of: City News Group - AI Illustration

By Amanda Spencer, Community Writer

October 27, 2026 at 02:38pm. Views: 232

The rumble of a commercial truck passing through a city can represent two very different things. For a business awaiting a delivery, it may signal the arrival of essential supplies. For residents living near a busy roadway, it may raise concerns about traffic, noise and safety. In Grand Terrace, finding a reasonable balance between those interests is at the center of an ongoing transportation planning effort.

Photo Courtesy of: City News Group

By Amanda Spencer, Community Writer

October 20, 2026 at 03:49pm. Views: 652

Secure drop box is located outside the Grand Terrace Library, on the west end of the Civic Center building at 22795 Barton Road. According to the City, it will remain accessible 24 hours a day, seven days a week, until 8 p.m. on Election Day, Tuesday, November 3. The San Bernardino County Registrar of Voters is responsible for operating the box, collecting ballots and transporting them for election processing.

--> -->