KRON 4 | Why Caffeine Has Long-Lasting Effects

Do you have trouble falling asleep or staying asleep at night? If so, caffeine could be keeping you awake even though you never consume it at night. That’s because caffeine has a longer-lasting effect than you may think.

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Negative Health Effects of Insomnia

Caffeine disrupts deep (restorative) sleep and the ability to fall asleep which cuts down on total sleep time resulting in:

  • Overeating and binge eating
  • Weight gain
  • Obesity
  • Increased mortality — According to a study by the American Cancer Society (Mortality Associated with Sleep Duration and Insomnia), insufficient sleep can shorten your life. Causes of death associated with sleep duration include heart disease, stroke, and breast/colon cancer.

Why Caffeine Has a Lasting Effect (Half-Life Explained)

Caffeine has a half life of five to six hours. In other words, it takes five to six hours for the amount of caffeine in your body to be reduced to exactly one-half of its concentration. (Translation: the amount of caffeine remaining in your body after six hours is equal to the amount you excrete.)

How It Breaks Down

The half-life of caffeine in a healthy adult is six hours. This does not take into consideration half-life variables (see below) that can influence how fast/slow a person metabolizes caffeine.

  • Excedrin Extra StrengthDue to the half-life of caffeine, caffeine starts accumulating in your body when you consume it throughout the day. This could be in the form of another drink, food, or even medication.
  • For example, if you drink two cups of coffee every day at 8:00 AM, by Day 3 at 2:00 AM nearly 45 gm of caffeine could still be in your system.
  • Caramel frappuccinoTo compound the caffeinated effect, if you drink another cup of coffee at 2:00 PM as an afternoon pick-me-up, by Day 3 at 2:00 AM, nearly 90 gm of caffeine could still be in your system. That’s nearly the amount of caffeine in a 16-oz Frappuccino® — a clue as to why you may not be able to sleep well.

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Your Personal Buzz (Half-Life Variables)

The half-life of caffeine is not a fixed number and can vary based on the individual. Variables include your:    Continue reading “KRON 4 | Why Caffeine Has Long-Lasting Effects”

KRON 4 | How to Stop Dieting and Lose Weight

You eat all the right foods — big leafy salads, bean soups, salmon, oatmeal and other whole grains — but you still can’t lose weight and worse yet, you may have even tacked on some extra pounds. Here’s why HOW you eat is just as critical as WHAT you eat to shed those stubborn pounds.

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Eat instinctively, that is, eat when you’re hungry and stop when you’re full.

‘Reach and Eat’ Behavior

Reach and eat behavior is mindless eating. It’s automatic. You eat without asking yourself, “Am I hungry?” or “Am I full?”.

‘Reach and Eat’ triggers: 

  • Walking past a vendor on the street
  • Driving by a burger drive-through
  • Passing a bowl of candies or food samples
  • Walking into the office snack room
  • Stopping at a gas station convenience store

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Use ‘The Hunger Scale’ to Lose Weight (a.k.a. How to Stop Dieting)

Losing weight requires two key fundamental habits:

  1. Recognizing your own levels of hunger and fullness (satiety)
  2. Acting on your body’s hunger and satiety signs

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The Plus Side to Using The Hunger Scale

You decide what and how much to eat and cultivate a healthy relationship with food. Instead of focusing on external cues (i.e., being told what you should eat), you get to focus on your own internal cues (i.e., your level of hunger/fullness, cravings).

As a baby or toddler, you likely ate naturally when you were hungry, and stopped when you were comfortably full. Use “The Hunger Scale” as an easy tool to help re-learn how to eat. Master it, and you can lose weight without “dieting”.

The Hunger Scale

Tune out those external cues, such as what to eat and when to eat. Instead, listen to your own feelings by practicing ‘The Hunger Scale’ habit.

Don’t wait this long to eat…

1 Ravenous — “I’m starving!” Dizzy, weak, nauseous, shaky. You’re so hungry you’ll eat anything.

2 Uncomfortably Hungry — Lots of stomach growling. You are over-hungry and pre-occupied with hunger. You’re irritable, have low energy and a headache. Feel like ordering everything on the menu.

Eat now, then stop…

3 Very Hungry Stomach is beginning to growl. You have hunger pangs. The urge to eat is strong.

4 A Little Hungry — Beginning to feel hungry. It’s time to think about what to eat, but you can wait to eat.

5 Neutral (Neither Full Nor Hungry) — “My mind is on things other than food.”

6 Satisfied and Light — “I could eat more but…”. Pleasantly full.

Stop eating before this point…

7 Full — Slightly uncomfortable. You won’t be hungry for 3 to 4 hours.

8 Very Full — Feeling stuffed. Need to unbutton your pants. You don’t want anything else. “I ate more than I needed to.”

9 Very Uncomfortably Full Feel heavy. Thanksgiving full. Your stomach aches.

10 Painfully Full Binge fullness. So full you may feel sick.

Stay in the range of No. 3 (Very Hungry) to No. 6 (Satisfied and Light). When you do, you’ll lose weight AND feel more energetic.

Apple c heart symbol_40x54Fit Tip: Become an “intuitive” eater by becoming reacquainted with your hunger and satiety signals. Eating mindfully also means eating slowly. Changing an eating behavior is not easy, so give yourself lots of time to practice The Hunger Scale habit.

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KRON 4 | Managing Childhood Heart Disease

Although you may not see heart attacks and strokes until middle age, the process of cardiovascular disease can begin early in life — often as children. If you’re a parent, grandparent, or caretaker of children, this information is vital to their longevity. Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I talk about how to identify who’s at risk and what can be done to prevent or delay it.

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Risk Factors for Heart Disease in Children

In a study of young American children, over 50% of children aged 10-14 years showed evidence of early heart disease (fatty streaks and plaque accumulated in the arteries). A higher risk of cardiovascular disease (CVD) is associated with:

  • Obesity
  • Hypertension (high blood pressure)
  • High cholesterol
  • Diabetes
  • Family history of CVD
  • Smoking

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Inactivity at any age can lead to lifelong habits and result in developing chronic diseases, such as obesity, type 2 diabetes and cardiovascular disease.

Better in School  

  • An American College of Sports Medicine research study found that kids that engage in vigorous-intensity activity were better able to concentrate and even exhibited fewer behavioral problems than kids that participated in moderate-intensity activity.

Vigorous exercise is performed at a higher intensity and is continuous, such as soccer, basketball, football, ice skating, beach volleyball, baseball, softball, jump roping, swimming, and singles tennis.   Continue reading “KRON 4 | Managing Childhood Heart Disease”

KRON 4 | Is Too Much Protein Aging You?

VIDEO:  You resolved to work out and build a better, stronger body this year. You’ve probably heard the regulars at the gym talk about the protein shakes they drink after a workout to pack on more muscle. Protein drinks are on the rise and generating huge profits, but do you know how much protein you actually need and that TOO much can age you? Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” talks with me for some answers.

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Protein is an important component of your diet and is necessary to build and maintain all types of body tissue, such as your skin, neurons, organs, and muscle. (Your heart is a muscle too.)

Here’s how to determine your protein needs per day.

IMPORTANT NOTE: If you have a medical condition, such as chronic kidney disease, diabetes or cancer, it’s essential to consult a registered dietician for your specific dietary requirements. Some dietitians specialize in kidney disease (renal dietician) or cancer (oncology dietician).

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Protein Math

To determine your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 165 pounds, your weight in kilograms (kg) is 165 divided by 2.2 = 75 kg.    Continue reading “KRON 4 | Is Too Much Protein Aging You?”

KRON 4 | The Truth About Exercise and Weight Loss

VIDEO: Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I revealed some of the realities of exercise and weight loss. You’ve been working out regularly at the gym, so you expect those pounds to peel off as your activity increases. But it rarely works this way. There are several reasons that could be hindering your weight loss. Find out why you may not be losing weight and perhaps gaining it instead.

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