Snacking at night can be a huge problem for dieters.A common question that I get asked by my Lean in 2019 members is how to stop snacking at night on things that aren’t in line with their goals.I have also found that this may also be relevant to night shift workers. The different shifts and split shifts mean that they can find it hard to sleep during the day and are awake for a few hours before starting their shift.This means they are awake for longer than normal and the disruption in sleep can cause them to take in extra calories through extra meals and snacks due to this.Our next Lean in 2019 program starts on April 1st and you can sign up now though the link below.https://www.rushefitness.ie/class/lean-in-2019-gym-plan/ We had numerous members lose over 3 stone in the past few years and they now know how to keep it off.I am going to give 4 tips that you can try individually, or all together to help you overcome this issue and hopefully it will help you to keep on track with your goals.PUSH ALL YOUR MEALS FORWARD IN THE DAY.When discussing the issue of evening snacking with clients, one of the things I ask is if they are hungry in the morning time.The most common answer is usually no.One thing that you can try, is to gradually eat your breakfast later each day.This allows you to then eat all your other meals later and will ‘push’ your dinner into the time where you usually snack. Having a meal at the time when you usually snack, eliminates the snacking without having to change too your diet at all.EAT LARGER MEALS IN THE EVENING – If you don’t like the thought of skipping breakfast, or if eating at different times isn’t possible because of set work break, the eating smaller meals during the day and eating larger meals in the evening may be a better option.Breakfast and lunch can be smaller than usual, you can also use snacks here if you like. Then in the evening you can have either 2 bigger meals or 1 large meals.This should keep you fuller and should save on snacking after.One thing to note here, is that no matter how big the meals, they should all fit into your daily calorie goals.If weight loss is a goal, all meals and snacks, no matter how big, should leave you in a caloric deficit.EAT MORE PROTEIN – Protein ranks very high on the satiety scale (the feeling of fullness after a meal). When was the last time you sat down to a large meal that had a load of meat in it and were:A) Able to finish, andB) Wanted to eat anything afterwards?As a nation we are are notoriously bad at eating protein.In a typical food diary that I see, the protein usually comes from a slice of ham at lunch and some sort of meat at dinner. Advertisement If you were to add protein at every meal, you wouldn’t feel the need to snack in-between meals and wouldn’t want to after dinner.Think increasing your consumption of eggs, chicken, fish, beef etc.Aim for a palm sized portion, that is the same thickness as your thumb, at each meal.EAT YOUR VEGETABLES AND MORE OF THEM –Vegetable are a great, low calorie meal bulker.What I mean by that is, you can add loads of them to your meal and end up filling yourself up on foods that have very little calories compared to other carbs like breads, pasta etc.If you had a large meal with a portion of meat, two portions of vegetable and 1 small portion of carbs, you would have a very large plateful, that would be hard to finish and would leave you full for a long time after eating it.Best of all, it’s going to be low in calories.If you always struggle with snacking at night, these 4 tips can be a life saver, especially if fat loss is your main goal.Other useful tips for things to kill cravings are:raw vegdiet drinkscoffeegreen tea9 cal jelly potsSparkling waterThese are just some of the tips I give to the members from my Lean in 2019 program. Our next block of classes starts on April 1st and if you want to get in shape for Summer, we can help you to get a head start on that now.You can find out more through the link below.https://www.rushefitness.ie/class/lean-in-2019-gym-plan/ * Emmet is the owner and operator of Rushe Fitness LTDDD Fitness: Four tips to prevent snacking at night was last modified: March 23rd, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:dd fitness
A number of California cities, including San Francisco and Berkeley, have adopted relatively aggressive green code to elevate the energy efficiency and sustainability of new construction and remodels above that required by the California Building Standards Code, otherwise known as Title 24.Officials in San Mateo, a suburb south of San Francisco and just a bit north of Silicon Valley proper, say the city is about to join the green group. A recent story in the San Mateo County Times notes that while a sustainability campaign launched last year by the city council – San Mateo Acting Responsibly Together, or SMART – has developed a robust public-outreach program, city officials are now ready to move ahead with two initiatives that will address the nuts of bolts of building performance.Building on SMARTThe first such program will offer residential energy audits subsidized in part by $100,000 in federal stimulus funds. City officials estimate they’ll be able to audit 600 single-family homes through the program, although it’s not yet clear how much of the overall audit fee will be subsidized and how much will be paid by homeowners. (The city’s stimulus grants for green programs total $875,000 and will be largely used to install LED streetlights and part of a PV system on the roof of the public library, according to the SMC Times.)The other SMART initiative will, with eventual approval of the city council, make mandatory the green code that is now voluntary. As currently written, the voluntary code, which went into effect July 1, 2008, follows LEED Silver guidelines for commercial buildings and Build It Green’s GreenPoint Rated guidelines for single-family and multifamily dwellings.The story adds that the new policy, which will use ranking systems that evaluate green building materials and policies, should be ready for the council to approve in October.
TagsTransfersAbout the authorPaul VegasShare the loveHave your say Ex-Newcastle U23 coach Beardsley responds to his football banby Paul Vegasa month agoSend to a friendShare the loveFormer Newcastle United U23 coach Peter Beardsley has responded to his football ban.The 58-year-old has been suspended from all football-related activity after being found guilty of making racist comments by an independent regulatory commission.Beardsley left his role as Newcastle United Under-23 coach earlier this year following an internal investigation. He has now been banned by the FA until April 29 next year.In a statement released on behalf of Beardsley by the player’s representatives, Farleys Solicitors LLP, the ex-England man said: “Peter Beardsley is very surprised and disappointed by the decision of the Regulatory Commission.”It was almost impossible for Peter to clear his name because of the serious flaws and contamination of evidence that occurred in the Disciplinary process before Newcastle United and by the unusual fact that The FA Rules put the burden of proof on him to prove his innocence in the proceedings.”After a long process which has been unnecessarily protracted, Peter feels vindicated that the Commission has expressly found that he is not a racist.”Peter and his legal advisers have been inundated with support from all over the Country, both from fellow professionals of the highest repute including John Barnes, Kevin Keegan, Les Ferdinand and Andrew Cole, as well as other football professionals including managers, coaches, players, and football fans, all of which provided unchallenged evidence to the Commission as to Peter’s good character, the fact that he is not a racist and whatever was said, there was no intent to cause offence.”Peter has had many great years at Newcastle United and despite the circumstances of his dismissal he will always have the Club close to his heart and wishes the fans the success they deserve in the future. Surprisingly, Newcastle United did not provide the relevant training and education for Peter. Peter has always been willing and eager to attend all and any training organised by the Club. “Peter fully appreciates all the support over what has been a difficult period for him and his family, particularly that of previous manager and colleague Arthur Cox.”Peter has categorically denied the allegations throughout whilst continuing to honour the contractual obligations of confidentiality to Newcastle United and maintaining his silence which in itself has been very difficult.”With no avenue left open to him to clear his name Peter has no choice but to acknowledge the decision and now looks forward to moving on with his life and resuming his career.”He shall respect the sanction imposed and looks forward to returning to work in football, which has been his life, at the end of his suspension.”
Don’t even think about poking the Nebraska men’s basketball student section in the eye today, Adam Woodbury. The Huskers have come prepared. In an obvious attempt to mock the Iowa big man, a notorious eye gouger, three Nebraska students are sporting protective eye goggles for the Huskers’ game against the Hawkeyes this afternoon. Check it out: Students in the @HuskerRedZone wearing protective goggles today, just in case Adam Woodbury gets too close. pic.twitter.com/bYM6rnpAGH— Robin Washut (@RobinWashut) February 22, 2015That’s just fantastic. Nebraska (13-13, 5-9 Big Ten) and Iowa (16-10, 7-6 Big Ten) are set to tip off at 3 p.m. E.T. The Huskers will be wearing special throwback uniforms for Legends Weekend.
CBS Sports’ Tom Fornelli decided to rank what he believes to be the five most difficult schedules heading into the 2016 college football season Friday afternoon. #FridayFive: The five teams with the most difficult schedules in 2016 https://t.co/BLaRUUprr1 pic.twitter.com/aSJ99tGp1l— Tom Fornelli (@TomFornelli) June 10, 2016With a lot of schedules to work through, these are the five he came up with.1. Wisconsin 2. USC 3. Alabama 4. BYU 5. AuburnA couple thoughts: There’s no way Wisconsin’s schedule is more difficult that USC’s. The Trojans have one of the most daunting slates in recent memory. In case you missed it, we ranked our 15 most difficult schedules for 2016 earlier this year and you can find that here.What do you think, college football fans? Did he get it right?
See more NBA predictions All newsletters Oh, and don’t forgetDisgusting, Washington We’re launching a sports newsletter. 🏆 Join the squad. Subscribe Things That Caught My EyeTanks for playingAccording to FiveThirtyEight’s Elo projections, there are eight teams in the MLB on track to lose 90 games, four of whom are on track to lose in the range of about 100 games. That is the most potential 90-game losers at this point in the season since at least 1969. This is exactly what Major League Baseball needs to win the next generation of baseball fans: a season where more than a quarter of the league is not even trying to succeed. [FiveThirtyEight]Is there a better way?This uniquely dismal state of baseball has prompted some serious introspection, and ESPN’s here with some wild ideas to fix the mess. One idea: what if every team made the playoffs? By restructuring the MLB postseason the league can make every game count for every team. This is important, because literally 14 out of 30 teams entered the 2018 season with a 10 percent or less chance of making the playoffs. When roughly half the fans of the sport have absolutely no reason to tune in, maybe the MLB needs to be worried. [ESPN]Maria Konnikova finds true callingMaria Konnikova is a New Yorker writer who is writing a book about the world of professional poker. In reporting out the book, it turns out Maria Konnikova is outstanding at poker, winning $57,519 in an Asia Pacific Poker Tour Macau event where she finished second. The book writing is reportedly on hold, and is planned for summer or fall of 2019. [Deadspin]Try out our interactive, Which World Cup Team Should You Root For?Derby day!The Kentucky Derby is this Saturday, in case any readers were reaching for a valid excuse to get drunk in the middle of the afternoon. The favorite is “Justify,” a horse with 3-1 odds of winning the Derby. Is horse racing a sport? Tonight I will find out based on your emails in response to this item. [The New York Times]Fountain of youthSeventeen of the 32 players selected in round one of the NFL draft will be aged 21 or younger come the start of the season, the highest number in this century. It’s just the latest in a trend where the average age of a first round pick has fallen from 22.6 in 2000 to 21.7 today. [FiveThirtyEight]England did fine I guess despite their enormous advantagesLiverpool made the UEFA Champions League finals after kind of sort of dispatching Roma. An English team hasn’t made the final in six seasons, which is crazy, because the English Premiere League has 14 of the 30 richest clubs in the sport and is the richest football league on the planet. [FiveThirtyEight]Big Number(s)3 reportersThe New Orleans Pelicans have an extremely small professional press corps, with generally just Scott Kushner of The Advocate, Will Guillory of NOLA.com and the Times-Picayune, and Jim Eichenhofer of the Pelicans’ own website showing up to cover home games. With their success in the playoffs, New Orleans has seen some national reporters parachute in, but three professional conventional press reporters is quite low for any professional sports league. [The Ringer]Leaks from Slack: walt:Shaq Appears To Have An Insane Method For Saving Money On Gasolineandrea:hahahareminds me of a cartoon I read a million years ago where a waiter asks a customer whether she’d like the pizza she just ordered cut into 4 or 6 pieces and she says “Four! I could never eat six slices of pizza.” If I were better at google I would just find the thing.neil:Shaq is like, this close, to stumbling across the Banach–Tarski paradox and having his mind truly blownPredictions NBA
The Cincinnati Bengals have the opportunity to demonstrate a power shift in the AFC North this Monday night when they host the Pittsburgh Steelers. Despite losing their season opener, the Bengals’ chances of beating their longtime rivals are the best they have been in a while.The Pittsburgh Steelers (0-1) are a wounded animal, and are the most vulnerable they have been in over a decade. As if missing the playoffs last year wasn’t enough, in 2013 so far they have suffered injuries to key players. The storied franchise that had experienced a renaissance as of late (three AFC championships and two Super Bowl wins since 2005) lost its home opener for the first time in 11 seasons to the Tennessee Titans, a team that finished 6-10 last year.In the offseason, the Steelers allowed speedy wide receiver Mike Wallace to sign a $60 million contract with the Miami Dolphins. A few days earlier they cut a former Defensive Player of the Year in linebacker James Harrison in an effort to get under the salary cap. In their opener, they lost Pro Bowl center Maurkice Pouncey (knee) and starting linebacker Larry Foote (biceps) to injuries, likely sidelining them for the year.In their first game this season, they did little to show that they were the same old Steelers and immune to the problems most franchises face when losing key players. Traditionally known for its ability to run the ball, Pittsburgh ran for a mere 31 yards. They also only managed nine points against a Tennessee team that allowed 29.4 points a game last season, worst in the NFL.Meanwhile, the Bengals (0-1) lost on the road to the Chicago Bears in their season opener. After taking a 21-10 lead in the second half, Cincinnati allowed the Bears to steal a win due to mental errors. But the Bengals are considered to be one of the most talented teams in the league and are expected not only to make the playoffs but to make some noise when they get there. The disparity in talent between the Bengals and the Steelers should have Pittsburgh worried, particularly because of injuries, but it does not.The Steelers have no reason to believe they cannot win Monday night. Since the 2007 season Pittsburgh is 4-0 against the Bengals in prime time games. They also eliminated Cincinnati in the Wild Card round in 2006 on their way to a Super Bowl Championship.The Steelers will try not to let last season or the struggles in week one convince them that the Bengals are the better team after years of domination. The Steelers will try to find the strength to reclaim their place atop the AFC North, even if it is just for one game. After all, with all four teams losing last week, the division is wide open.Cincinnati is still favored in the Monday night showdown. It is hoped that they learned from last week’s loss and will play more disciplined football to complement the flashes of brilliance they put on display. And, though the Steelers held Tennessee quarterback Jake Locker to only 125 yards passing and number one receiver Kenny Britt to only 15 yards receiving, they are unlikely to find similar success in week two.The Bengals have an offensive arsenal that can put the Steelers in a huge hole early. Quarterback Andy Dalton and wide receiver A.J. Green continue to develop their chemistry, as evidenced by Green’s 162 yard, two touchdown performance last week. Two rookies, tight end Tyler Eifert and running back Giovani Bernard, showed a lot of promise and could be more involved. Playing at home and with an opportunity at redemption, look for the Bengals to come out ready.On defense, Cincinnati’s front line against Pittsburgh’s uncertainty on the offensive line is a matchup the Bengals’ favor. Rookie center Kelvin Beachum will be making his first start against the likes of Pro Bowl defensive tackle Geno Atkins (12.5 sacks in 2012). Also, Harrison should be highly motivated to show his former team that he is still a premier player.When it comes to these two teams, numbers and hype mean very little. The Steelers, those battle-tested warriors who have managed to defeat the odds numerous times over the years, will try to dishearten a promising Cincinnati squad yet again.