CEDAR FALLS Taylor Lujan captured a special moment on his phone.

Occasionally, he will glance at the picture of Northern Iowas Drew Foster lifted into the air by Panthers assistant Randy Pugh after winning the 184-pound championship in March. The notable accomplishment ended a 19-year title drought.

Emotions resurface for the three-time national qualifier from Carrollton, Ga., including the excitement he had for his teammate and the disappointment of not achieving his own objective.

The goal is to be a national champion, said Lujan, a senior who is fifth in trackwrestling.coms preseason national rankings. You put months together and the burn hurts a little less.

It reminds me we can do it here. It brings back old feelings.

Fosters run to the top of the podium provided proof of the possible in the UNI wrestling room, transforming an aspiration into a tangible feat. Now, the bar has been raised for this years Panthers team, which opens the season ranked 12th with three All-Americans and six wrestlers with national tournament experience.

For me, its hard not to think about how last season ended, having a national champion and how I feel like weve used that momentum moving forward, said Doug Schwab, who enters his 10th season as UNI head coach. We have a great senior class that I think has raised the level of our program. We had a great senior class last year that raised the level of our program.

Being a national champion isnt just coach speak or a tagline. The Panthers witnessed one of their own do it. Someone they may have taken down or beaten in practice.

I still remember in the tunnel all those guys kind of crowding around him and hugging him and you could see it in their eyes, Schwab said. There was a difference. Not that they think its going to be easy or handed to them, but we can win a national title at UNI. You can do that.

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It will not be 19 years again. I know that. I know what I see in the room. I know the work guys are putting in. I know the belief they have in their preparation, in themselves, in their teammates and the program.

Three-time national qualifier and 2017 All-American Max Thomsen said Foster elevated the program to a new level. UNI is more visible, becoming one of just seven NCAA Division I programs with an individual champion in 2019.

Thomsen has pictured his name being added to the list of titlists below Foster and expects more to come.

Its a little bit of extra motivation to see a 2019, Thomsen said. There was kind of a big gap in there, which you dont want for a program. Its time to start making that a tradition and getting a 2020 champ, a 2021 champ, 2022 champ and so on.

UNI tied for 13th at the NCAA meet, posting a 7-5 dual mark and going 7-1 in the Big 12.

Bryce Steiert joins Lujan and Thomsen as a three-time national qualifier. He is the lone returning All-American from last season, placing eighth at 165. Lujan has reached the 174 quarterfinals each of the last two seasons, finishing one victory shy of the podium. Both are bumping up a weight class this season.

Thomsen placed fifth as a freshmen, but didnt place as a sophomore or junior. Fellow Union Community prep Jacob Holschlag is returning from a knee injury that kept him out all of last year. He earned All-America honors in 2018, placing fifth at 197.

Jay Schwarm (125) is a two-time national qualifier and transfer Keegan Moore qualified at 184 for Oklahoma State in 2018.

The level of the program has been raised and it has to continue to raise, said Schwab, adding he is waiting for someone to emerge as the top wrestler at 157 and 165. There will be no drop off.

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We have a group of guys in there that are ready to load that chamber back up and fire back out.

The Panthers also have an influx of young talent that could make an impact. Freshmen Drew Bennett (133) and Michael Blockhus (141) are coming off strong redshirt seasons and could contend for spots. Kyle Biscoglia had a strong campaign and could push Schwarm at 125.

We have the deepest team that Ive had, Schwab said. When you start to look at matchups a little bit, you start to look at weight classes, you start to look at battles youre going to have within the room, it gets exciting.

You start to see the level of ability that guys have you get excited. You start to see the things we talk about and preach, being selfless, giving back to one another, leaving the program at a better place, I see that happening with all of our guys.

Comments: (319) 368-8679; kj.pilcher@thegazette.com

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UNI wrestlers motivated by Drew Foster's national championship - The Gazette

Join driver Conor Daly and host Jim Ayello as they wrap up the 2019 IndyCar season. Clark Wade, Clark.Wade@Indystar.com

INDIANAPOLIS Ed Carpenter has made a living out of seeing what others dont.

Standing in front of dozens of strangers, wearing his blue and white Preferred Freezer Services fire suit, the IndyCar veteran plays a short clip from the camera in his car of the opening lap at Pocono Raceway. Eyes are glued on the cockpit of Carpenters No. 20 machine as the video watches him weave and jockey for position on the backstretch.

And all of asudden, the ringing of Carpenters car dulls to low roar. He weaves down onto the grass and smoke blurs the feed.

The present-day Carpenter pauses the video and turns back to the crowd of buttoned-up business types who have spent their day at Thursdays TEDxIndianapolis speaker series event listening to a climate scientist, an investigative journalist, a criminal detective, a disability rights attorney and others detailing the world from their point of view.

As drivers, were trained to look as far ahead down-track as we can, he explains. So Im guessing when you all were watching that, you didnt realize there was an accident happening until you heard the car slowing down.

But for me, I see a little puff of smoke (in frontof me on the track), and my eyes are trained to know that shouldnt be happening on a straight-away during the first lap. That tells you something is wrong, and that puts me into survival mode. I have to find a way to get myself and my car through the incident.

Ed Carpenter (20) of Ed Carpenter Racing during the Indy 500 Drivers Meeting at the Indianapolis Motor Speedway on Saturday, May 25, 2019.(Photo: Matt Kryger/IndyStar)

He rewinds the video, and the crowd, almost in unison, sighs as they notice this time a blue car nearly climbing the fence, seconds from the initial spark of the crash. On race day, of course, Carpenter cant be allowed any such hindsight.

His talk, the final one of the series on Sight was designed to be instructive to diehard race fans and fringe observers alike an exclusive look into how one of the states most famous homegrown racing veterans, a stepson in the sports most famous family, reached his level of acclaim, while so many other drivers come and go.

But his 13-minute monologue and Carpenters details provide a deeper look into the inner-workings of one of IndyCars unique personalities.

Its not typically something Id agree to do, he explained afterward. They just caught me on the right day, I guess. Its something different, and I knew it would be outside my comfort zone.

Its Carpenters way of saying that the prospect of speaking in front of a small auditorium of people is what gets the steely racing veterans blood pumping. His hair was perfectly coifed as he strutted onto the stage and broke into tales of growing up in Illinois, moving to Indiana and first racing on tracks that could fit inside his teams headquarters in Indianapolis, but Carpenter was nervous.

In a car, youre in there alone with your helmet on. In a way, were performing, but were in our own element, he said. The people in attendance, though, arent right in front of you. Thats a different type of performing.

I was sitting in the green room beforehand, and I dont know if its because I had the racing suit on or not, but my wife said, Youre acting like you do before the start of a race.

Carpenter was always wired a little differently. He explains how, growing up at school, he had to weather the constant bullying of kids who participated in more traditional sports and would make the whirring noises of a racecar at the lunch table whenever hewalked by.

And that disdain for what he felt for so long would be his future followed him to college, a slight he holds onto still to this day.

Early in my time at Butler in the business school in an intro class for all majors, this professor gave us an assignment called our five-year success plan. There werent many guidelines, he tells the crowd. It was simple: Where do you see yourself in five years, and how are you going to get there?

Boom, easy. Ive got this. Naturally, I wrote about racing. I know what I want to do, and I know what my goals are, and I ended up getting a D on the paper, and the professor puts a note on the paper: Its nice to have dreams, but you need to be more realistic.

Maybe he was a bit off. He reached the IndyCar series in four years instead of five.

Ed Carpenter (20) of Ed Carpenter Racing during Carb Day at the Indianapolis Motor Speedway on Friday, May 24, 2019.(Photo: Kristin Enzor/For IndyStar)

From here, Carpenters presentation takes off. He starts to rattle off the numbers that illustrate the strength of his career as a driver and team owner, one built on longevity. There have been 777 different drivers in the 500, he explains. 65 have won a pole, 18 of them twice and just 10 three or more.

He's one of those 10 but he's also one of two in that group who've never come away a champion. Carpenter calls going the rest of his career without a victory in the Greatest Spectacle in Racing one of his two biggest fears.

Not winning the 500 and not making my family proud, he lists. I dont fear what could happen in a racecar. What we do is dangerous and risky. People can lose their lives, but I love what I do, and that makes it all worthwhile.

Before he finishes, Carpenter asks audience membersto close their eyes and take a slow, deep breath in and out.

In the time it took for that little exercise, I lost the Indy 500. That three seconds or so is the difference between me standing here today as an Indy 500 champion and being a second-place finisher, he says. But Im not done fighting.

And its that unique vision, the ability to dissect the flashing lights inches from his face and the action taking place a quarter-mile down the road from him, that propels Carpenter nowadays. As a driver and owner, his schedules are finely tuned with a half-dozen managers who have been with him since the beginning of his team to work as a buffer when necessary. He balances his kids hockey practices and a speaking project like TEDx with meetings about signing prospective drivers for his namesake team, which can have a lasting impact on the next decade of Ed Carpenter Racing.

The ability to keep a finger on those things in the present and whats far, far down the road is a juggling act hes mastered, and it all comes from his thousands of hours spent in a racecar.

In the car, youre constantly looking at stuff on the steering wheel while also keeping an eye on everything around us. Theyre fluttering around all the time, but you know whats supposed to be happening, if something ever does thats abnormal, youre going to see it instinctively, he said. I never look at the flag stand over the course of a race, but I always see the white flag waiving. Any time something is different than 90% of the time you go by something, you notice that change.

Perhaps one Memorial Day weekend, hell catch a checkered-flag waving out of the corner of his eye.

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Ed Carpenter's unique vision created an IndyCar veteran. Now, he's driven by one thing: a 500 win - IndyStar

How the changes impacted her life and health

The pounds dropped off of Snita, losing three stone to weigh in now at eight stone. To top it off, Snita received her blood test results shortly before her 50th birthday which revealed she was no longer within the diabetic range.

Snita now considers herself a running addict and regularly runs 5ks, 10ks and half marathons. Later this year, she will take part in the iconic Simplyhealth Great South Run, part of a series of mass participation running events which has partnered with Diabetes UK, to encourage more people to become more active.

Snita is effusive in her praise for the impact running has had on her life and recently delivered a talk, with the help of Diabetes UK, on the life-changing effect it can have on other people living with diabetes.

The impact running has had on my life has been huge. If I hadnt joined my running club and got the support Ive had from my coach and the rest of the group I wouldnt have kept it up.

Running has really helped my diabetes by getting me fitter and forcing me to address my diet, which together have helped me diabetes enter into remission.

Snita has been running medication-free for 19 months now and as well as running the Simplyhealth Great South Run later this year, has also recently completed half marathons in London, Liverpool and Dublin.

She feels happier, fitter and healthier now than she has since her 20s and is determined to continue challenging herself. Its been a real journey which Im still on and I feel like a changed person.

I have so much energy and do so much more in a day than I ever did before. Its been truly life-changing.

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Type 2 diabetes: Women puts her diabetes into remission by doing this activity - Express

Post Diwali detox: Hydrate yourself and exercise regularly to detox the right way

It's finally a wrap for the festive season so far. Well, at least almost a wrap until Christmas and New Year festivities begin! Many of you might have binged on mithais, chocolates, deep fried foods, and really there is nothing to feel guilty about this indulgence. Festivals are meant to be celebrated with full fervour, without any worries and guilts. All you need right now is a good detox plan that can help you get back on track at the earliest. Exercising, eating foods that are light on the stomach and getting proper nutrition is probably the perfect way to get a post-Diwali detox.

Whenever we talk about detox, many people think that starving yourself or going on liquid diets is what will get you go on a liquid diet. However, this is only going to land you in nutritional deficiency, fatigue, tiredness and mood swings.

Also read:Know The Best Time To Drink Water To Lose Weight

The fastest and most efficient way to get a detox after Diwali or any kind of bingeing (even done on weekends), is simply to resume your regular eating habits, include all food groups in your diet, have a balanced diet and exercise regularly.

Elaborating more on myths about detox is nutritionist Nmami Agarwal in her blog shared on Instagram. According to her, not only does getting a detox rejuvenate you, it also helps in managing your weight and remove the toxins from your body that interfere with proper metabolic function.

Detox totally depends on what you eat. You need to eat the right kinds of food in right proportions and at regular intervals for getting a proper detox, informs Nmami. Eat more fruits, vegetables and have have healthy meals that are light on the stomach. Humble and nutritious meals like dal rice or khichdi are perfect options for a post-Diwali detox.

Going on a detox does not mean that you need to starve yourself for losing weightPhoto Credit: iStock

Also read:Proteins For Weight Loss: 5 Myths That You Must Stop Believing

Once in a while, getting a detox can help in cleansing your system. But, once the goal is achieved, you need to focus on living a healthy lifestyle with a good diet and regular exercise. Detox should be not your excuse to indulge more often.

Now this is something that people most-commonly resort to for quick weight loss. However, quick weight loss can have a negative effect on your metabolism and the weight is likely to be bounced back quickly. Carbs and fats are important macronutrients for your health and weight loss. Instead of cutting down on food groups, you should focus on having a nourishing and balanced diet while practicing portion control.

Include all food groups in your diet for a healthy detoxPhoto Credit: iStock

Also read:5 Tips To Make Intermittent Fasting Work For You

Losing weight is a part of getting back on track for your fitness. But getting a detox does not mean losing weight alone. It involves catching up on your sleep, getting rid of recurrent acidity, bloating, gassiness, headaches and hydrating yourself to name a few.

Thus, it's time to stop feeling guilty and head to the gym for a nice and refreshing workout for the perfect post Diwali detox.

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Get Breaking news, live coverage, and Latest News from India and around the world on NDTV.com. Catch all the Live TV action on NDTV 24x7 and NDTV India. Like us on Facebook or follow us on Twitter and Instagram for latest news and live news updates.

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Want To Detox After Diwali? Know These Myths And Facts And First - NDTV News

Jodie Prenger showed off her singing abilities when she won the chance to play Nancy in a West End production of Oliver! on the TV show, I'd Do Anything. She has since appeared in shows such as Spamalot and Shirley Valentine as well as making a guest appearance in Waterloo Road. Tonight she's a contestant on hit BBC show, Pointless Celebrities. Jodie previously took part in weight loss reality show The Biggest Loser which saw her shed an incredible 8st 7lb in just six months. What did she do to slim down?

When taking part in the show, she shrunk from 18st 2lb to a much healthier 9st 9lb and a size 10.

Although she has not kept all the weight off, Jodie picked up some healthy habits which have kept her trim.

Jodie was initially put through an intense fitness routine where she carefully monitored her diet and exercised for up to three hours a day.

The singer admitted she has gained around three stone back but she has accepted the routine was not sustainable.

Jodie said: Ive never ever been thin but, for most of my life, its been one of the things that I wished for.

It was only after doing the show that I realised that I was never ever going to be able to keep that amount of weight off and have a life.

She managed to find a balance which helped her keep a healthy lifestyle without being too restricted.

Its true that I lost eight-and-a-half-stone in six months by eating three meals a day and exercising more than three hours a day. There was no magic pill," the actress added.

I went from not being able to run a mile to jogging 12 miles a day and I proved to myself that it can be done.

But I found it hard to keep weight off, and its never helped that I am partial to a cheeseboard and a bottle of Prosecco.

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Jodie Prenger weight loss: Actress & Pointless star shed an impressive 8st with this trick - Express

A healthy diet plan and exercise routine can be key when trying to lose a few pounds. Before embarking on a diet, some Britons may worry they will be left feeling unsatisfied and hungry. However, reaching for the snack drawer does not need to get in the way of their results, a nutritionist explained. These are the top snacks to eat to lose weight and burn fat.

When picking something to snack on, not all treats are created equal and slimmers should try and avoid those high in sugar, nutritionist for USN, Shona Wilkinson said.

She told Express.co.uk: Sugar gives us empty calories and contributes to weight gain.

Sugar makes our food taste great, gives us a quick boost of energy, and makes us feel good, but when consumed frequently it can have negative effects on our health and well-being.

Instead of tucking into a sweet treat, slimmers can pick from a list of healthy foods which will leave them feeling full and less likely to pile on the pounds.

Blueberries

Shona said: Good options can include blueberries, which are high in antioxidants - amongst the highest of all fruits - and low in sugar relative to other fruits.

Avocado

Avocados are rich in healthy fats, especially the monounsaturated fat oleic acid, which is associated with heart health, she explained.

Avocados also contain good levels of vitamin E, as well as carotenoids substances that can have antioxidant and anti-inflammatory benefits in the body.

Oatcakes

Slimmers can enjoy these by topping with half an avocado or teaspoon of raw almond butter.

Shona explained: Oatcakes provide a slow release of energy; and almond butter contains healthy fats, protein, and good levels of minerals including calcium, magnesium and manganese, which are all necessary for strong bones.

Pumpkin seeds

Having a handful will help slimmers feel full as well as giving a good boost of protein.

Pumpkin seeds are high in zinc, which is necessary for the health of the immune system, healthy fertility, our sense of taste and smell, bone strength and many other aspects of health, Shona told Express.co.uk.

They also contain good levels of vitamin E, which has a role in healthy skin, fertility and as an antioxidant, amongst others. Pumpkin seeds are also a good source of protein.

Protein bar

She said: Choose your protein bar carefully. You dont want one that is low protein and high sugar!

Opt for one that is low sugar and high protein, preferably with a high fibre content and no palm oil.

Combining dieting with an exercise plan will speed up results and some will burn more calories than others.

Exercises including squash, running, martial arts and rugby can burn nearly 1000 calories in an hour, according to research.

Read the original here:
Weight loss diet: Eating these common foods can help burn fat fast - what are they? - Express

FROM putting recruits through their paces in SAS Who Dares Wins to climbing Mount Everest - Ant Middleton knows a thing or two about fitness.

The ex-military man, 38, has also starred on the front cover of Men's Health and has made a career out of pushing his body to its limit.

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Here, Ant, who is the face of Garmin, talks us through his top tips to getting in shape - without splurging your hard-earned money on an expensive gym membership.

He told The Sun Online the key is balance when it comes to both dieting and exercise.

As someone who does most of his exercise in the harsh outdoors, Ant says it's a myth that the gym is the only place you can get fit.

In an exclusive interview, Ant says: "You also dont need a gym membership to stay in shape, just go out into the garden or a local park and do some circuits training.

"Anything that raises your heart rate will help keep you in shape."

It may sometimes be tricky to fit a workout into your busy week, but Ant says making a plan for your fitness schedule can really make a difference.

He also emphasises not to worry if you do miss out on exercise days sometimes.

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Ant says: "This is obviously not always possible but if you plan to work out seven days a week, you will probably end up working out four days a week which is definitely enough to stay in shape.

"If you plan for four days and it doesnt work out, because life just does get in the way sometimes (!), you will start to miss out on exercise days."

He may look as though he's solid protein, but Ant urges those wanting to lose weight to focus on "balance".

"I think you just need to listen to your body, I personally eat a lot of carbs and protein but this isnt necessarily right for everyone," he tells The Sun Online.

"As long as you have a balanced diet, you cant really go too wrong."

Ant is keen to emphasise the importance of working on your mental as well as your physical health.

Ant, who runs Mind Over Muscle day camps across the country, says: "Physical and physiological simulation comes hand in hand, if one suffers it tends to have a detrimental effect on the other.

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"We must challenge ourselves psychologically on a daily basis, as well as physically at least every other day, even if it just walking the dog or walking to the shop for that pint of milk.

"Physical activity has always been part of my life and once it becomes routine in your life thats when it becomes a lifestyle and you cant do without it."

Dieting can not only be draining but also have a negative impact on your mental health if you're trying to lose weight.

"I lead a sustainable lifestyle and tend not to diet, even when I lose extreme weight," Ant says.

"I let my body gradually build its way back up to the weight that I function efficiently at on a day to day basis."

Ant says if you're trying to shed the pounds or boost your fitness, not to rush.

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He says: "Its all a gradual process, these extreme weight drops and gains arent good for the body so I let natural run its course."

Ant recommends investing in a fitness watch which can help you track your progress.

Ant says he's a fan of the Garmin Fenix 6 watch as it means he can plan running routes wherever he is in the country.

The watch also comes with other features including full topographic maps and GPS, as well as PacePro which gives you a full view of elevation changes when out running or training.

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Ant says: "I have had a relationship with Garmin for the past 15 years, since I was in the military to now, the brand is always evolving and changing with the times which is something I love about it.

"One feature that has always helped with my training is the GPS system.

"It means I can go on a run wherever I am in the country and they will create a route for me, so handy when you are on tour and still trying to keep fit."

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Weight loss: Ditch the gym AND fad diets Ant Middletons easy tips to get in shape - The Sun

Visceral fat is deemed harmful because of where its stored in the body - in the abdominal cavity next to many vital organs. Because of its position in the body, having high levels of visceral fat can increase a persons risk of develop serious health conditions, including type 2 diabetes and cardiovascular disease. But some simple changes to lifestyle can help get rid of it.

Eating a poor diet can lead to visceral fat build up, so making changes to what you eat is advised.

When it comes to an essential in cooking and many meals, oil, which one should you choose to help get rid of visceral fat?

Coconut oil has proven increasingly popular over the last few years and has even earned the status of superfood.

A number of studies have demonstrated the positive impact it can have on visceral fat.

READ MORE:How to get rid of visceral fat: Why this food could help reduce the harmful belly fat

Studies show the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Controlled studies suggest it may also lead to abdominal fat loss.

One one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inches from their waists without intentionally changing their diets or exercise routines.

To boost belly fat loss, its best to take about two tablespoons (30ml) of coconut oil per day, which is the amount used in most of the studies.

DON'T MISS

Coconut oil has also been shown to reduce hunger, helping you eat less, which could help with visceral fat loss.

In one study, varying amounts of medium and long chain triglycerides were fed to six healthy men.

The men eating the most MCTs ate 256 fewer calories per day, on average.

Another study in 14 healthy men discovered those who ate the most MCTs at breakfast ate fewer calories at lunch.

When it comes to an overall diet to follow to get rid of visceral fat, low-carb diets have proven effective.

In an eight-week study including 69 overweight men and women, scientists found people who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

One low-carb diet shown to help reduce visceral fat is the ketogenic diet.

Also known as the keto diet, the diet drastically reduces carb intake and replaces it with fat, putting the body in a natural metabolic state called ketosis.

A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than those following a low-fat diet.

The participants did so while eating roughly 300 more calories per day.

Alongside making changes to diet, regular exercise can get rid of visceral fat.

Many studies have shown aerobic exercise can help you lose visceral fat, even without dieting.

An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

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How to get rid of visceral fat: Best cooking oil to choose to reduce the harmful belly fat - Express

Green tea is enjoyed worldwide by those who enjoy its pleasant taste and hope to garner its many associated health benefits (1).

Perhaps surprisingly, when you choose to drink the beverage may affect your potential to reap these benefits, as well as the risk of certain negative side effects.

This article reviews the best and worst times of the day to drink green tea.

In some cases, timing can matter when it comes to reaping the benefits of green tea.

Many choose to drink a soothing cup of green tea first thing in the morning to boost focus and concentration.

The drinks mind-sharpening properties are partially due to the presence of caffeine, a stimulant shown to enhance attention and alertness (2, 3).

However, unlike coffee and other caffeinated drinks, green tea also contains L-theanine, an amino acid that exerts calming effects (4).

L-theanine and caffeine work together to improve brain function and mood without causing the negative side effects that may accompany consuming caffeine on its own (5, 6).

For this reason, enjoying this tea first thing in the morning is a great way to start your day off on the right foot.

Some research suggests that drinking green tea may be especially beneficial just before working out.

One study in 12 men found that consuming green tea extract before exercising increased fat burning by 17%, compared with a placebo (7).

Another study in 13 women showed that drinking 3 servings of green tea the day before working out and another serving 2 hours before increased fat burning during exercise (8).

Whats more, the tea may speed recovery after an intense workout, as one study in 20 men found that supplementing with 500 mg of green tea extract reduced markers of muscle damage caused by exercise (9).

Green tea contains caffeine and L-theanine, both of which can enhance alertness and attention, which is especially beneficial in the morning. Also, drinking this tea before exercise may increase fat burning and reduce muscle damage.

Though green tea offers many health benefits, it may come with some downsides.

Several compounds in green tea can bind to minerals in your body and block their absorption.

Particularly, tannins are compounds found in green tea that act as antinutrients and reduce iron absorption (10).

Furthermore, research shows that the epigallocatechin-3-gallate (EGCG) in green tea can bind to minerals like iron, copper, and chromium, preventing their absorption in your body (11).

Several studies have demonstrated that drinking this tea with meals can reduce iron absorption, which may lead to a deficiency over time (12, 13, 14).

Therefore, its best to drink green tea between meals if possible, especially if you are deficient in iron or other key minerals.

One cup (237 ml) of green tea contains about 35 mg of caffeine (15).

While this is much less than the roughly 96 mg of caffeine provided by the same amount of coffee, it can still cause side effects in those who are sensitive to this stimulant (16).

Common side effects of caffeine consumption include anxiety, high blood pressure, fidgeting, and nervousness. Caffeine can also cause sleep disturbances even when consumed up to 6 hours before bedtime (17, 18).

Therefore, if you are sensitive to caffeine, consider avoiding drinking green tea for up to 6 hours before bed to prevent sleep problems.

Certain compounds in green tea may inhibit the absorption of iron and other minerals, so its best to drink it between meals. Plus, the caffeine content can cause sleep disturbances when consumed before bedtime.

The time of day you choose to drink your green tea comes down to personal preference.

While some people may enjoy drinking it at the beginning of the day or before working out to reap its health benefits, others might find that it fits better into their routine at other times.

Keep in mind that it contains caffeine, as well as certain compounds that can reduce the absorption of key minerals, so it may be best to avoid drinking it before bed or along with meals.

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Is There a Best Time to Drink Green Tea? - Healthline

About 35 percent of adults in the United States don't get the seven hours of sleep at night that they need. If you fell asleep reading that sentence, the statistic probably doesn't surprise you.

Losing sleep at night does more than just make you tired -- it can take a toll on your physical and mental health as well.

"Sleeping well at night can be an elusive goal, especially as people get older," says Dan Bushnell administrator at Gramercy Court Assisted Living. "Elderly people who do not get enough sleep can have a higher risk of falling and getting hurt, developing depression, and other complications."

Getting more sleep sounds like a great idea, but actually doing it isn't always so easy. You get caught up watching your favorite show or working through your bills, and your bedtime has passed you by before you know it.

If you find yourself getting less sleep than you'd like, give some of these ideas a try:

Skip the phone in bed

You have your smartphone in your hand all day long, checking text messages and emails, surfing the web, and maybe playing an online game or two. You might think that doing these things after you crawl into bed doesn't affect you or even helps you wind down, but you would be mistaken. If you need a reason to put your phone down when you go to bed, try this on for size: Studies have shown that light-emitting devices, like smartphones, make it harder for you to fall asleep and stay asleep. Using these devices at bedtime also makes your sleep worse and could leave you groggy in the morning.

Loud snoring doesn't just interrupt the sleep of all of your housemates -- it could also be a sign of something more serious than noise. Sleep apnea is a condition that can cause a person to stop breathing in their sleep, which can result in gasping or loud snoring. Sleep apnea can result in health problems, including poor sleep. If people complain about your snoring and you feel sleepy in the morning, it might be time to talk to your doctor.

Everyone deals with some level of stress, which is probably why a lot of people want to know how they can sleep better. High stress can make you more anxious and affect your sleep, so managing this stress could be one ticket for a better night's rest. Exercising is one way to reduce stress, so try that in the morning. Before bed -- since you should lay off the exercise at night -- try some stretches to calm yourself.

If you love a caramel macchiato with your breakfast each morning, that probably won't get in the way of a good night's sleep. If you like to follow that up with a latte at lunch and a diet cola with dinner, you might need to rethink your caffeine intake -- or at least what time of day you have your caffeine. Caffeine can take hours to leave your system, so loading up on it throughout the day could keep you up at night. If you have trouble falling asleep, try consuming less caffeine or cut yourself off by the afternoon.

Exercising for 30 minutes a day can help you sleep better at night, and not just because you're worn out. Scientists have found that exercise can help you calm down for sleep at night. It also leads to better deep sleep. These benefits are conditional, however. Exercising right before bed could wake you up instead of helping you sleep, so do your calisthenics an hour or two before you tuck yourself in for the night.

It's time to stop saying you'd like to get more sleep and actually do something about it. Diet, exercise and turning off that pesky smartphone will make more of a difference than you may think. Put these tips into practice and start catching some more ZZZs.

Click here for an infographic on how to sleep well with technology.

Dr. Amy Osmond Cook is a health care technology consultant and VP of marketing at Simplus, a platinum Salesforce partner.

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The ABCs of catching zzz's: Five tips for getting better sleep - Daily Herald