Did you know that timing is everything in terms of healthy eating?

That's the word from researchers who claim the time of day that you eat may be just as important for your health as what you eat.

Having your meals in a consistent window of 8 to 10 hours may help prevent and manage chronic diseases such as diabetes and heart disease, according to the authors of a new study published online Sept. 22 in the journal Endocrine Reviews.

"People who are trying to lose weight and live a healthier lifestyle should pay more attention to when they eat as well as what they eat. Time-restricted eating is an easy-to-follow and effective dietary strategy that requires less mental math than counting calories," said researcher Satchidananda Panda (Salk Institute for Biological Studies in La Jolla, CA).


Intermittent fasting not only improves sleep and a person's quality of life, it also reduces the risk of diabetes, heart disease and obesity according to the authors of the study.

Time-restricted eating is a type of intermittent fasting that limits eating to a certain number of hours each day. Intermittent fasting is a popular diet trend used to lose weight, improve health and simplify lifestyles, researchers said.

The study found that when eating was restricted to fewer than 12 hours a day, sleep and quality of life improved. At the same time, risks for heart and liver disease and obesity decreased.

Recent research has shown that genes, hormones and metabolism rise and fall at different times of the day. Aligning when we eat with the body's internal clock can optimize health and reduce the risk of chronic conditions.

"Eating at random times breaks the synchrony of our internal program and make us prone to diseases," Panda said. "Intermittent fasting is a lifestyle that anyone can adopt. It can help eliminate health disparities and lets everyone live a healthy and fulfilling life."

SOURCE: Endocrine Society, news release, Sept. 20, 2021

1) Canteloupe – One serving has just 46 calories and nearly a day’s worth of vitamins A & C. It’s also a very good source of potassium. Eating it raw or making a fruit salad with a little feta and mint makes a delicious summer lunch.

2) Zucchini – Wow, only 29 calories in one cup and is high in fiber, vitamins A, C and K and also potassium. It also adds bulk and substance to your diet. Zucchini is versatile in that it can be grilled, eaten raw, stuffed, made into chips or used to replace noodles in homemade lasagna.

3) Eggplant – This purple beauty is a good source of vitamins B6 & K as well as being a very good source of fiber. It is also low in calories and contains antioxidants that fight disease. The purple color is a cue that it will benefit the heart and memory. Prepare it sautéed, grilled or cubed in a stir fry or on a sandwich.

4) Blackberries – Blackberries are a good source of potassium and vitamins E, C, K & manganese. They are also loaded with fiber and antioxidants. Other benefits include protecting the heart and lowering blood pressure. They add a nice taste to a glass of ice water or seltzer or add them to salads. Blackberries are popular in baked goods as well.

5) Yellow Summer Squash – This is also known as “crookneck or straightneck” squash. It is rich in fiber, vitamins C, K, and potassium and has very few calories. Prepare it grilled, in a summer soup or be creative and use it as a pizza topping.

A culinary tip: A grilling basket or tray is a very easy way to prepare veggies alongside your main meal on the grill. It makes for easy clean up and no mess in the kitchen!
Let us know which summer super foods are your favorite…Comment Below

Read more here: Super Foods

Eat Plenty of Summer Super Foods for a Healthier Diet!

Busy, busy, busy. It seems, as the years flow into the future, we’ve become busier, more to do, extra to witness, goals to achieve. It is a truth that our existence relies on the necessity that we stay active. But are we experiencing the correct type of activities? Namely, Gym-Time! 

Hark! I hear a communal justification for not exercising, “I don’t have the time”. Let’s be honest, we can all find the time to exercise. I don’t believe it’s due to not having the time, I believe it is due to when and the time it takes to exercise. 

People are busy, we all have our lives to lead. But we, as a society, have grown to expect immediate results; we have become impatient and have grown indolent. As a result, our overall health is declining. So how do you find time to exercise? I’m taking you back to school. 

First you should identify the time of day that it is best for you to exercise. Everyone is different so you must discover what is best for you. To ascertain, ask yourself these questions: 

When am I at my best during the day? 

When do I have the most energy? 

At what point in the day is my mood at its best? 

My answer to these questions is The Morning. I rise early and start my day around 4:30am. I allow myself time to wake up, drink coffee, and take care of natural needs. Then I head to the stationary bike and crank out 25 miles. Later that morning I will consume nourishment, tend to business, and then head to the gym for resistance training. Then shortly after 11am I will complete my day’s training with cardio, usually one of my High Intensity Interval Training (HIIT) sessions I designed. I schedule my day so all my exercising will be complete before noon. The paramount reason for this is due to the fact that I am not at my best past early afternoon. 

Now, that is MY exercising time frame. This is just an example. Many would not want to devote 3+ hours to exercise. I do, because it’s my passion and my job. Obviously, yours needn’t be so strenuous and time consuming. Remember, it has been recommended that older adults engage in moderate physical activities at least 2 times per week and strength training 2 times a week. Your Personal Trainer Will recommends an equivalent mix of moderate- and vigorous-intensity aerobic activity 3 times a week and strength training 2 or more days a week. 

The next step is to break up your workouts. I recommend doing cardio/aerobics as early as possible. Doing cardio/aerobics late in the evening may disrupt your sleep. Also, starting your day with cardio/aerobics will give you energy throughout the day. 

Next, weight/strength training. If you must do cardio and strength training on the same day, I recommend performing strength training 2 hours after cardio, even better would be the afternoon. This will allow your body time to recover so you can get the most out of the strength training. The most achievable plan would be to alternate cardio and weight training on different days. The weekly program would look something like this: Monday, Wednesday, Friday cardio in the morning, Tuesday and Thursday (Saturday if you feel strong) weight/strength training in the morning. You can substitute the time of day to best suit your needs. 

Lastly, establish a routine. In the beginning a new routine will seem tough. Just stick with it. Be consistent. Soon you will develop a routine and exercising will become second nature. New healthy habits take approximately 14-21 days to become routine; often this can be achieved in fewer than 14 days. Tough out the first week and by the second you’ll be on your way to a new healthy you. I know you can do it! 

If you would like assistance in getting a routine started, please contact us at contactus@khronologyfit.com . We can set you up with an exercise routine and specialized diet plan that will change your life! 

Khronology - Functional Fitness and Nutrition

Do you find yourself holding on to things just in case you need them? We don’t let go because we might need something in some far-off, nonexistent and probably hypothetical future. We keep too much stuff in the very remote chance that we might need something for trips, vacations or everyday use!

We don't need to hold on to these possessions for that "just in case" moment!  We rarely use our just-in-case items—they sit there, take up space, get in the way, and weigh us down. Most of the time they aren’t items we need at all.

The truth of the matter is that when we remove the "just-in-case" items from our lives, we get them out of the way and free up the space they consume. And, that is a very liberating feeling!

We are sharing a technique that is the "brain child" of Joshua & Ryan, "The Minimalists"! They "practice what they preach" and have found a sense of freedom by not having lots of "just-in-case possessions. The technique is called: that 20/20 Rule.

They got rid of or didn't pack anything "just in case". If you can replace an item for less than $20 in less than 20 minutes don't worry about it. This results in less "things" in your possession on a daily basis and less to pack when traveling.

Josh & Ryan found this hypothesis has become a theory that has held true almost all of the time. They rarely have had to replace a just-in-case item, and they have never had to pay more than $20 or have gone more than 20 minutes out of their way to replace the item. This theory usually works 99% of the time for 99% of all items and 99% of all people—including you.

They haven’t missed the hundreds of just-in-case items they've gotten rid of, and they didn’t need to replace most of them.

Getting rid of these items will clear your mind, free up your space, and will take the weight off your shoulders.

What do you consider a "just in case" item? What are you holding on to "just in case"?

You will find more valuable information in their book:  Essential

Many of us are between 65 and death, i.e. old. My friend sent me this excellent list for aging . . . and I have to agree it's good advice to follow.

1. It’s time to use the money you saved up. Use it and enjoy it. Don’t just keep it for those who may have no notion of the sacrifices you made to get it. Remember there is nothing more dangerous than a son or daughter-in-law with big ideas for your hard-earned capital. Warning: This is also a bad time for investments, even if it seems wonderful or fool-proof. They only bring problems and worries. This is a time for you to enjoy some peace and quiet.

2. Stop worrying about the financial situation of your children and grandchildren, and don’t feel bad spending your money on yourself. You’ve taken care of them for many years, and you’ve taught them what you could. You gave them an education, food, shelter and support. The responsibility is now theirs to earn their own money.

3. Keep a healthy life, without great physical effort. Do moderate exercise (like walking every day), eat well and get your sleep. It’s easy to become sick, and it gets harder to remain healthy. That is why you need to keep yourself in good shape and be aware of your medical and physical needs. Keep in touch with your doctor, do tests even when you’re feeling well. Stay informed.

4. Always buy the best, most beautiful items for your significant other. The key goal is to enjoy your money with your partner. One day one of you will miss the other, and the money will not provide any comfort then, enjoy it together.

5. Don’t stress over the little things. Like paying a little extra on price quotes. You’ve already overcome so much in your life.You have good memories and bad ones, but the important thing is the present. Don’t let the past drag you down and don’t let the future frighten you. Feel good in the now. Small issues will soon be forgotten.

6. Regardless of age, always keep love alive. Love your partner, love life, love your family, love your neighbor and remember: “A man is not old as long as he has intelligence and affection.”

7. Be proud, both inside and out. Don’t stop going to your hair salon or barber, do your nails, go to the dermatologist and the dentist, keep your perfumes and creams well stocked. When you are well-maintained on the outside, it seeps in, making you feel proud and strong.

8. Don’t lose sight of fashion trends for your age, but keep your own sense of style. There’s nothing worse than an older person trying to wear the current fashion among youngsters. You’ve developed your own sense of what looks good on you – keep it and be proud of it. It’s part of who you are.

9. ALWAYS stay up-to-date. Read newspapers, watch the news. Go online and read what people are saying. Make sure you have an active email account and try to use some of those social networks. You’ll be surprised what old friends you’ll meet. Keeping in touch with what is going on and with the people you know is important at any age.

10. Respect the younger generation and their opinions. They may not have the same ideals as you, but they are the future, and will take the world in their direction. Give advice, not criticism, and try to remind them that yesterday’s wisdom still applies today.

11. Never use the phrase: “In my time.” Your time is now. As long as you’re alive, you are part of this time. You may have been younger, but you are still you now, having fun and enjoying life.

12. Some people embrace their golden years, while others become bitter and surly. Life is too short to waste your days on the latter. Spend your time with positive, cheerful people, it’ll rub off on you and your days will seem that much better. Spending your time with bitter people will make you older and harder to be around.

13. Do not surrender to the temptation of living with your children or grandchildren (if you have a financial choice, that is). Sure, being surrounded by family sounds great, but we all need our privacy. They need theirs and you need yours. If you’ve lost your partner (our deepest condolences), then find a person to move in with you and help out. Even then, do so only if you feel you really need the help or do not want to live alone.

14. Don’t abandon your hobbies. If you don’t have any, make new ones. You can travel, hike, cook, read, dance. You can adopt a cat or a dog, grow a garden, play cards, checkers, chess, dominoes, golf. You can paint, volunteer or just collect certain items. Find something you like and spend some real time having fun with it.

15. Even if you don’t feel like it, try to accept invitations. Baptisms, graduations, birthdays, weddings, conferences. Try to go. Get out of the house, meet people you haven’t seen in a while, experience something new (or something old). But don’t get upset when you’re not invited. Some events are limited by resources, and not everyone can be hosted. The important thing is to leave the house from time to time. Go to museums, go walk through a field. Get out there.

16. Be a conversationalist. Talk less and listen more. Some people go on and on about the past, not caring if their listeners are really interested. That’s a great way of reducing their desire to speak with you. Listen first and answer questions, but don’t go off into long stories unless asked to. Speak in courteous tones and try not to complain or criticize too much unless you really need to. Try to accept situations as they are. Everyone is going through the same things, and people have a low tolerance for hearing complaints. Always find some good things to say as well.

17. Pain and discomfort go hand in hand with getting older. Try not to dwell on them but accept them as a part of the cycle of life we’re all going through. Try to minimize them in your mind. They are not who you are, they are something that life added to you. If they become your entire focus, you lose sight of the person you used to be.

18. If you’ve been offended by someone – forgive them. If you’ve offended someone - apologize. Don’t drag around resentment with you. It only serves to make you sad and bitter. It doesn’t matter who was right. Someone once said: “Holding a grudge is like taking poison and expecting the other person to die.” Don’t take that poison. Forgive, forget and move on with your life.

19. If you have a strong belief, savor it. But don’t waste your time trying to convince others. They will make their own choices no matter what you tell them, and it will only bring you frustration. Live your faith and set an example. Live true to your beliefs and let that memory sway them.

20. Laugh. Laugh A LOT. Laugh at everything. Remember, you are one of the lucky ones. You managed to have a life, a long one. Many never get to this age, never get to experience a full life. But you did. So what’s not to laugh about? Find the humor in your situation.

21. Take no notice of what others say about you and even less notice of what they might be thinking. They’ll do it anyway, and you should have pride in yourself and what you’ve achieved. Let them talk and don’t worry. They have no idea about your history, your memories and the life you’ve lived so far. There’s still much to be written, so get busy writing and don’t waste time thinking about what others might think. Now is the time to be at rest, at peace and as happy as you can be!

REMEMBER: “Live Your Life and Forget Your Age!”

Source - SeniorsLifestyleMag.com

So many people, especially those Over 50, are looking for ways to assure better sleep!

These ten tips are simple and can be easily incorporated into your day and evening routines.
​
Getting enough sleep is important because it helps you feel better during the day.  Sleep also plays a critical role in maintaining your good health. according to The Sleep Council.

• Bad sleep is chronic. Poor sleep results in an increased risk of developing chronic conditions.
• Hormones wreak havoc. Missing out on adequate sleep can interfere with your body’s hormones.
• Compromises your immunity system. Lack of sleep can also affect your immune system.

You need to “power down” your brain  if you’re going to sleep well. Meditation is a great way to give your brain a break. Label your bedroom as a worry-free zone so you can sleep soundly.

Keep everything that relates to work or stress in a separate room which is physically separated from where you sleep. That means your phone, TV, paperwork, bills, etc., will be out of sight and, hopefully, out of mind!

Did you know that we spend 33% of our lives asleep? Therefore, improving sleep means improving 1/3 of your life!

You will find additional information and resources at the bottom of this page!

​No, PEARLS is not about a necklace we wear. Rather, it is about support for the 60+ population. Let me explain: PEARLS stands for Program Encouraging Active Rewarding Lives for Seniors. PEARLS has existed nationally for about 12 years.  We offer support to people 60+ who are sad, anxious, depressed or are experiencing life issues for which they want support in El Paso County Colorado.

PEARLS was developed at the University of Washington in the late 1990s. The aim was to provide supportive companionship and practical strategies to improve the lives of older adults. The human needs which PEARLS addresses affects more than 6.5 million Americans in that age group, but only about 10% get treatment, according to the National Alliance on Mental Illness. Some of the potential consequences of a lack of support or treatment is increasing isolation and physical decline. Frequently, we run across folks that just feel stagnant: “I’m at that certain age, this is how I am now.’”

Cynthia, our coach, says older generations often view receiving mental health care as embarrassing or shameful, so they often won’t seek help. Often, they are not even aware they’re feeling depressed, remarking, “it’s just the way it’s supposed to be!” 

The PEARLS program is offered at no charge to clients. It identifies 60+ folks who may be just starting to struggle or even at-risk seniors who have gone for long periods with little support. Typically, our coach meets the client in his or her home for six to eight sessions through 5 to 6 months to learn skills for goals they have set so they can make behavior changes to diminish their depression and isolation.

The PEARLS Program of Colorado and those in other states have provided services to hundreds of persons. Clients are often the best spokespeople for the effectiveness of the program. One individual commented, “I’m not so sad all the time and unreasonable about everything,” “I would recommend this program to most people,” and, “it changed my way of thinking.”

Increased self-sufficiency is also one of the program’s aims. “If people take care of their emotional health, they’re more likely to care for themselves physically,” said Roberta “I think a program like this can help individuals be less dependent on the system.”

Research supports clients’ comments on their experiences. PEARLS recipients were likely to have a reduction in depression and anxiety symptoms, improved quality of life, and a trend in decreased hospitalizations.

Care coordination is also a key element. Our staff has decades of experience working with 60+ members of our community.  They are well-acquainted with additional services that might be needed and assist clients in access to them. Building a wider network of supports strengthens individuals’ ability to maintain the gains they made while working with the PEARLS coach.  

To contact a PEARLS coach call or text 719 459-2017  Website: pearlsprogram.net

MANLY MEN
Testosterone. The word itself exudes masculinity. Testosterone is the hormone responsible for lean muscle mass, bone density, energy, strength, libido, and mood amongst other things. It is an incredibly important hormone. But many men are living, nay, existing on lower-than-normal testosterone levels. Hormone levels decline as we age--it’s a natural part of life. And many men have below average testosterone levels prematurely. This is caused by many factors--most can be avoided and prevented. Note: I do not subscribe to the medical community’s standard to what a man’s testosterone levels should be at a later age. Every man is an individual. A level of 300ng/dl may be sufficient for one man, whereas 500ng/dl may be adequate for another.

Hormone changes occur in men and women as we age. Women have a more dramatic drop in hormones, whereas men’s hormone change is gradual. But many men increase the hormone depletion through lifestyle, diet, consumption, and exposure.

The lifestyle a mature man chooses to live can be beneficial or detrimental. If a man’s lifestyle is sedentary, his testosterone levels are dropping. If a man’s diet is filled with processed foods, sugar, and excess carbohydrates, his levels are depleting. If a man consumes alcohol on a regular basis, his T-levels are plummeting. Exposure to certain chemicals can cease testosterone production also.
Testosterone is so much more than the masculine hormone. The exhaustion of testosterone levels or the absence can lead to poor health and major health issues.

Weight gain [especially around the midsection]
Gynecomastia {increase in breast tissue]
Depression
Loss of muscle mass
Low/no sex drive
Mood swings
Heart disease
Stroke
Hypertension…
The list continues. Another side effect of low testosterone is BPH - Benign Prostatic Hyperplasia [Prostate Enlargement]. Prostate enlargement occurs when prostatic cells reproduce and progressively create pressure on the urethra.

The worst complications associated with BPH are lower urinary tract issues, bladder impediments, frequent urination, difficulty starting, straining while urinating, pain while urinating, and prostate cancer. Research has shown that men with prostate cancer often have low levels of testosterone.
And last but not least, as testosterone levels fall there is a rise in the Sex Hormone Binding Globulin (SHBG). The rise is SHBG causes testosterone to bind to proteins and inhibit normal function.
Alright, the scary scientific stuff aside, lets be real. Men, in general, want to feel strong, virile, and masculine. We want to feel like we can take on any and all challenges. We want to have the energy to fulfill dreams and goals. We want the passion to live life to the fullest. We want to be able to please our significant other sexually. All these and more feed who we are as a being. So why do we accept that low testosterone is a normal part of aging. We shouldn’t!

There are ways to increase your testosterone levels. If your levels are severely low, I recommend visiting your doctor and have a conversation about what steps can be taken to assist in the raising of your levels. For the rest of you who are just suffering from a drop in t-levels due to lifestyle and diet, I can help!

The following are a few of the ways I have raised my testosterone levels. 

Avoid alcohol. Yes, total abstinence.
I put this one first because alcohol is a major contributor to declining testosterone levels, “Alcohol use affects all three parts of the hypothalamic-pituitary-gonadal (HPG) axis, a system of endocrine glands and hormones involved in male reproduction. Alcohol use is associated with low testosterone and altered levels of additional reproductive hormones. Researchers are investigating several potential mechanisms for alcohol's damage. These mechanisms are related to alcohol metabolism, alcohol-related cell damage, and other hormonal reactions associated with alcohol consumption”.[i]

Also, because [it] is a touchy subject. Alcohol is a drug. Most are addicted and do not know it. This is why people get defensive if the topic of abstinence from alcohol is broached. Alcohol ruined my testosterone levels. I drank heavy for years and my testosterone level plummeted down to 215ng/dl. That’s extremely low. I brought it up by abstaining from alcohol, eating right, exercising, and having a lot of sex. But ultimately it is up to you. If drinking is more important than feeling vibrant, virile, and sexy, then more power to ya!

Clean up your diet.
A diet consisting of fast food, sugar, simple carbohydrates, and processed foods will kill testosterone levels as well as sperm cells. “On average, men who typically ate a Westernized diet of pizza, snacks, sweets, and processed foods produced around 68 million fewer sperm upon ejaculation than men who ate a more healthy, balanced diet. Men who closely followed the prudent pattern of eating -- characterized by lots of fish, vegetables, fruit and water -- were associated with the highest sperm counts”.[ii]

Move your ass.
Being sedentary brings with it weight gain, loss of muscle, and low testosterone. The belly size tells it all, “waist size has a much bigger impact on testosterone than aging," says endocrinologist Frances Hayes, MD, an assistant professor of medicine at Harvard Medical School in Boston. "We can’t slow aging, but we can prevent weight gain." Excess weight can keep testosterone levels low, according to the Society for Endocrinology. Obese and overweight men see the greatest improvement in their testosterone levels if they lose weight with a combination of exercise and a well-balanced diet.”[iii]

These are three of the basics that I used to improve my testosterone levels. There are additional steps and intricacies to take.

If you feel like you need to take back your life, if you are ready to feel sexy, virile, and masculine again, if you desire to feel young and energetic again, contact us @Khronologyfit. We can set you up with an exercise routine and specialized diet plan that will take your testosterone to the next level!

[i] Source...

[ii] Source...

[iii] Source...

Gyms and fitness centers typically see a rush of new clients in January and also when the weather starts getting better in springtime. This year, after a year of pandemic-related disruptions, those two trends could combine: People wanting to get back in shape and lose the “COVID-19” just in time to look better by the pool and beach.

But experts say exercisers and instructors need to be careful, or it could lead to a spike in cases of a rare but serious -- even life-threatening -- condition called rhabdomyolysis.

“We have an enormous number of people who have become less physically active over the last year or more,” says Eric Rawson, PhD, a professor of health, nutrition, and exercise science at Messiah University in Pennsylvania and a fellow of the American College of Sports Medicine.

“We have the opportunity for some bad things to happen in terms of an increase of cases” of the condition, which is more commonly known as rhabdo. “We’ve never had such a massive reduction in physical activity like this for such an extended period of time.”

What is Rahabdo?
Rhabdomyolysis is a disorder involving muscle breakdown and damage. When muscles are injured, they release their contents, including a muscle enzyme, into the bloodstream. The enzyme can harm the kidneys and can cause kidney failure in up to 40% of cases.
The disorder is dangerous but rare. In one study, 22 people out of 100,000 were known to have it. It is easily treated but can lead to death in rare cases if it goes undetected.
The three main symptoms are:

• Muscle swelling
• Muscle weakness
•  Dark urine or less urination
  

Other symptoms can include:

•  Fatigue
• Bruising
• Fever
•  Nausea

In addition to extreme exercise, it can be caused by trauma, drug use, severe dehydration, statins, and extreme temperatures.

It often happens when people are doing more of a repetitive resistance exercise than they are used to. And now, too many gym-goers could return and not realize that they are not as strong or as fit as they were before COVID-19 sent them home last March. Instructors and trainers need to make clear to newcomers that they should take it easy, stay hydrated, and work their way into fitness.

Experts advice when you start exercising after a long break:

• Starting slowly
• Building on goals as you gain strength, stamina, and confidence
• Staying well-hydrated before, during, and after exercise
• Not getting too hot
• Taking breaks
  
• Avoiding anti-inflammatory drugs like ibuprofen
  
• Avoiding alcohol, which contributes to dehydration
  

For entire article: Click Here