Public cloud lifting lives across Asia

By Koh Buck Song

Anatta Chaikot (her friends call her “Sai”), 19, is a graduate of a whole new way of learning in Thailand, powered by cloud technology.

The Mechai Pattana (“Bamboo” in Thai) School in Buriram province, four hours’ drive from the capital Bangkok, is a role model for the country’s 30,000 schools. The game-changing idea is this: A school is not just a place to educate young people, but a “lifelong learning centre” using public cloud – the availability of resources, such as data and storage services, over a network for public use – to also serve everyone else in the community. Currently, the school is helping up to 70 other schools a year to adjust to this “Bamboo School way”.

Sai is typical of millions of other village children in Thailand who live with grandparents because their parents had to move to cities or overseas to find work. It would have not been a surprise if she had grown up to eventually find a job in the city in a factory or shop. But her life – thanks to Bamboo School – has allowed her to take a different path, as the public cloud has the potential to bring more equity in economic opportunities for millions of people in Thailand.

Sai and her classmates use software on cloud-connected devices, such as the Microsoft digital storytelling app Sway, to learn and share new ways of agriculture that they put into practice in class and at home. The magic of the cloud is its capacity to spark, and to spread, great ideas instantaneously, not just wisdom from textbooks but even an idea right this moment from your classmate, village neighbour, or you yourself. Shared access – such as at the Bamboo School – also means there is no need for everyone to have their own device or to be able to afford an Internet connection.

Read more at http://news.microsoft.com/apac/features/public-cloud-lifting-lives-across-asia/#rZgfQemtkAUQZmRo.99

And the outcomes can be dramatic, even delicious, in a manner of speaking. Lime – a key ingredient in the spicy Thai dish, tom yam soup – is grown on Bamboo School grounds using a technique invented by a local farmer. The lime plant is starved in September (by placing cement at the base of planting baskets) to adjust its growth cycle, to coax it to fruit out of season between March and May, and so, to fetch 10 times the normal price from local restaurants.

Seniors of all ages, including farmers from Sai’s grandparents’ generation, come to the Bamboo School to learn farming in the school’s gardens while classes are on, or outside classroom time. The lime fruit manipulation method can be practised by anyone at home – out of plastic bottles, hanging on fences; anywhere will do. Students also help set up this new type of farm in the village. A farm of just 20 by 10 square meters can make 20 times the government pension – a massive boost in personal standard of living in a nation where some six million people live on just US$3 a day.

Equipped with expanded awareness of the world through the public cloud, Sai set her sights higher. Now studying to be an English teacher at Khonkaen University’s international program, she aspires to pay it forward by helping to transform education in rural schools. “I would like to be a teacher who can make students enjoy learning. The teaching must be planned around the students and it should be teaching for understanding, not only memorizing for exams.”

Indeed, learning is not only for life, but also about life. As Sai says: “Another important part of preparing the students for their future is teaching them life skills. I want my future students to grow up to be good people, who help to improve society.” Bamboo School students, energized by the possibilities of generating ideas and initiative through the cloud, exercise self-motivation and responsibility to an exceptional degree. They help manage the school’s budget, make presentations to visitors, and even help conduct job interviews for teachers and recruit new students.

Asia already has hard infrastructure for information technology almost everywhere. What it needs is software and content to enhance productivity and connectivity, to bring about new global mindsets for economic and social empowerment. This is why there is an urgent need to “take technology to where people are”, in the words of Mechai Viravaidya, chairman of the Population and Community Development Association (PDA), Thailand’s largest non-government organization (with 600 employees and 12,000 volunteers) that runs the Bamboo School. “The school is the perfect launchpad for a very good rocket which contains issues on income, health, education and many other things that we want to reach the people on the end of the line.”

PDA is leading the way for the 2,000 NGOs in Thailand that can benefit from the US$1 billion of resources in cloud computing, machine learning and artificial intelligence that Microsoft has pledged to give to 75,000 non-profit and research organisations globally over three years.

Mechai, a former Cabinet Minister, is absolutely sure of the power of cloud technology to connect people to whole new worlds of knowledge and opportunities, to spur innovation and initiative. This will enable them not only to earn higher incomes, but also have better health, democracy, morality, happiness… in short, “to become a better human being”. To him, these benefits should extend also to inmates in jail, monks in temples, refugees in camps, and the half a million stateless people whose parents are illegal immigrants unrecognized by the state.

To help make this all this happen, Microsoft’s employee volunteers like Panjaporn Vittayalerdpun have been helping out at the Bamboo School since 2014.  Volunteers leverage the cloud in diverse ways using cloud technology way,  including such as “virtual mentoring” for 30 students at a time over Skype for Business, teaching farmers to use social media to advertise their produce and earn more, and helping NGOs use collaborative software such as Yammer and Sharepoint for more productive communication and resource management.

“It’s about the opportunity to give back, for others to learn from us. I feel happy that I can help them,” Panjaporn says.

By connecting people, ideas and opportunities so easily and powerfully, public cloud can indeed bring about public good, and be transformative with “real impact on how people live the outcomes of their lives”, as Microsoft CEO Satya Nadella said during a keynote speech when he visited Bangkok as part of an Asia tour. “To us, empowerment is about technology in the hands of people, where it transforms itself into better outcomes for people, and into institutions and institution-building outlasting people.”

That commitment saw Nadella announce in January 2016 the company’s decision to donate $1 billion of Microsoft Cloud Services to serve nonprofits and university researchers globally over the next three years. Microsoft’s three-part commitment focuses on ensuring the cloud can serve the public good in the broadest sense by providing additional cloud resources to nonprofits, increasing access for university researchers and helping solve last-mile Internet access challenges.

Like in Thailand, public cloud is also helping to bridge the digital and educational divides in Indonesia – a situation summed up in statistics such as that four Indonesian children drop out of school every minute.

In this area, Microsoft’s latest initiatives are in partnership with an NGO called YCAB (“Yayasan” is “Foundation” and “Cinta Anak Bangsa” means “loving the nation’s children” in Bahasa Indonesia).

YCAB Foundation runs some 70 Rumah Belajar learning centers across Indonesia, charging just US$1 a month, with 45 of them offering computer classes, including in coding and cloud technology. For Kemal Malik, a 2007 graduate of Rumah Belajar, the computer skills he gained won him a scholarship from an international marine insurance company, and later, a job in risk management in Jakarta. His boss, Kurniawan Nugroho, says of him: “The willingness to learn, the drive to achieve more – these are what he has now. Kemal is like a raw diamond.”

Veronica Colondam, founder and CEO of YCAB Foundation, whose overall vision is to touch the lives of five million youth by 2020, says: “We want to reach out to everyone, especially those at the bottom of the pyramid, to enable them to compete in the workforce. These programs give them hope.”

Microsoft and YCAB Foundation are also creating a job and skills portal called M-Powered, or GenerasiBisa.id, to provide job listings and online classes, and to foster in youth a mindset of being mobile, marketable and mission-oriented. The youth trained through M-Powered can eventually avail of BizSpark, another Microsoft initiative that offers free access to cloud services, software and mentorship for startups and helps young entrepreneurs benefit from cloud technology skills.

A critical part of efforts is ensuring the benefits of technology reach those who need it the most, which is where Indonesian startups such as Kelase play a key role. It is one of 12 global recipients of Microsoft’s Affordable Access Initiative grant, which will allow it to scale its business in delivering educational content and solutions that can be accessed with low bandwidth or even used offline in less privileged, often remotely located, schools in Indonesia.

While Japan is a more developed country, even there, public cloud has a huge role. It can help narrow the “opportunity gap”, where many young Japanese are “less globalized” than their counterparts in other nations, and so, can achieve much more if they learnt to operate in an English-speaking cross-cultural environment, with social commitment and more of a global mindset powered by cloud connectivity.

For some years now, Japanese youth – mostly from less privileged backgrounds and less “well-served” parts of Japan outside the larger cities like Tokyo – have been inspired to lead social change under a Microsoft-Tomodachi (“friends” in Japanese) collaboration with the Seattle-based NGO iLeap, providing training stints in leadership skills and cloud technology in the USA for visiting groups of Japanese youth.

In the program’s next three-year phase, to be run twice yearly, Japanese youth can go one step further, to take up internships with some of Japan’s 34,000 NGOs, in sectors including disaster recovery in earthquake zones. These interns will help bring to the NGOs the benefits of cloud technology to boost operational efficiency and organisational resilience, for example, to facilitate data recovery and rebuilding the NGOs’ work. Dr Britt Yamamoto, founder and executive director of iLeap, sees the program’s new phase having the potential to touch as many as 500,000 lives by 2019. “This is a powerful creative opportunity to change the future of Japan.”

Kanagawa University undergraduate, Kurumi Suzuki, is part of the Microsoft-Tomodachi program which is in collaboration with the Seattle-based NGO iLeap

Kurumi Suzuki, 22, a Kanagawa University undergraduate and one of nearly 80 graduates of the Microsoft-Tomodachi program, was inspired to start work full-time in an English language school. She says: “Because of this program, I realize that I am a leader who can make a better society in Fukushima and Japan. I think the most important thing to rebuild Fukushima – an area hit by a quake and nuclear accident in 2011 – is for people to love their hometown and stand up for it themselves. I want to be a leader that can make that happen.”

As technology has become an integral part of people’s daily lives around the world, it has become not only important for youth to know not only how to use technology, but also how to create technology to help them become the innovators and drivers of growth and opportunity in their communities.

Cloud computing is one of the most important and transformational technologies of our time, and it has the potential to bridge the digital divide, which is why we must all do our part to help spread the benefits of cloud computing to all.

Author

Koh Buck Song

Koh Buck Song is an author who has written and edited over twenty books, and a consultant in branding, communications strategy and corporate social responsibility in Singapore. He drove the positioning of Singapore as a “global entrepolis” as former Head of Marketing, Corporate Communications and Strategic Planning at the Economic Development Board from 1999 to 2005. Buck Song was also a former a political supervisor for The Straits Times. He graduated from the University of Cambridge and the University of London in the United Kingdom, and from the John F. Kennedy School of Government at Harvard University in the US, where he was a Mason Fellow and earned a master’s degree in public administration.

For further information log on website:
http://news.microsoft.com/apac/features/public-cloud-lifting-lives-across-asia/

6 Rules for Eating Right as a Runner

Keep it simple, keep it balanced, and stay hydrated.

By Pamela Nisevich Bede

PHOTOGRAPH BY MITCH MANDEL

When you start exercising regularly, you might have to revamp some of your everyday eating habits in order to feel your best while you’re working out and avoid unwanted bathroom stops. Here are some general rules.

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PHOTOGRAPH BY ARTPARTNER-IMAGES

Go on Empty (Sometimes)

What you eat before you hit the road or the gym all depends on when you’re exercising and what kind of workout you’re planning. Many people don’t have the time—or the stomach—to eat and digest food before a workout, especially if that workout is taking place in the early morning.

For an easy workout of one hour or less, going without food or drink probably won’t do you any harm. (Just make sure you’re staying hydrated.) But for any event that’s longer or more intense, preworkout fuel is critical. Go out on empty and you’ll fatigue sooner, plus you’ll have a much tougher time meeting your goals.

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PHOTOGRAPH BY WULF VOSS / EYEEM

Keep It Simple

So what’s the perfect preworkout meal? Familiar foods that are easy on your system, low in fat and fiber, and high in carbs will boost your energy without upsetting your stomach.

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PHOTOGRAPH BY MARTIN BARRAUD

Time It Right

When it comes to fueling your workout, timing is everything. Before your workout, you’ll want to have something that will give you a boost of energy without leaving you with an upset stomach on the road. So focus on carbs, and foods that are low in fiber and low in fat. You can find lots of prerun meal and snack ideas here.

In general, the bigger the meal the more time you’ll need to digest. Each person is different, but you’ll want to eat at least 30 minutes before you head out so you don’t have GI distress when you’re on the road. Within 20 minutes of finishing your workout, have a protein-rich snack to repair muscle tissue, and carbohydrates to restock your spent energy stores. This will kick start the recovery process so that you can bounce back quickly for your next workout. Learn more about postrun fuel for recovery.

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PHOTOGRAPH BY STUDIO 504

Drink Up

Hydration is important, and not just when you’re exercising. Fluids regulate body temperature, move waste from your body, ensure that your joints are adequately lubricated, and help flush out the damaged cells that can lead to inflammation. And proper hydration can help control cravings, which is important because it’s often easy to mistake thirst for hunger.

While there’s no set recommendation for daily fluid intake, a good rule of thumb is to aim to drink about half of your body weight in ounces each day. (So if you weigh 150 pounds, drink 75 ounces of water.) And you don’t have to just guzzle water. Fruits and vegetables can also help you stay hydrated. Plus they’re packed with antioxidants, which boost muscle recovery and immunity.

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PHOTOGRAPH BY DIMITRI OTIS

Get the Balance Right

Even if you’re not exercising with a goal of losing weight, you still need the right mix of foods and nutrients to feel energized on your runs and to stay injury-free. About 55 percent of your daily calories should come from carbohydrates, 25 percent should come from protein, and another 15 to 20 percent should come from unsaturated fats. But there’s no need to start carrying around a calculator. Don’t obsess. At each meal, just simply devote half of your plate to carbs, one-quarter of your plate to protein, and another quarter to healthy fats.

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PHOTOGRAPH BY CHARLIE ABAD

Take out the Trash

If you have a family to feed, it may feel like you’re constantly surrounded by diet-dooming foods. Your kids and partner may not be trying to get in shape, but eating more fruits and vegetables, and less junk, is good for them, too. So next time you’re at the store, shop with a “clean kitchen” in mind.

Limit the high-sugar, high-fat foods you toss in your cart; if they’re not in the house, you won’t be tempted to eat them. Stock your fridge with fruits, veggies, and whole grains, so they’ll be there when mealtime rolls around. Those foods will keep you feeling good when you’re working out, plus they’ll keep your heart healthy, your cholesterol low, and your blood sugar stable.

For further information log on website :
http://www.runnersworld.com/start-running/6-rules-for-eating-right-as-a-runner

To Eat or Not To Eat

How to handle the morning run

Author 

By Jackie Dikos, R.D. 

The morning alarm clashes with your warm, cozy bed. You manage to lift those groggy legs from what you wish could be the endless slumber. There is little time to waste as you have a full schedule for the day. Is it really necessary to add breakfast to the morning running routine?

Eating before a morning run is a question that many ponder. As with many aspects of running, eating before a morning run often comes down to personal preferences. There are, however, some key common factors to consider when deciding if you will benefit from a pre-run shot of glucose after the long overnight fast.

What Is the Workout?

The type of workout will make a big difference in deciding if you will require something to eat before you start. You may not have enough glycogen stored away to keep you fueled for the run. Depending on the length and intensity of a run, the size of your breakfast may vary.

An early morning shakeout or recovery run of 30-60 minutes may not require any additional carbohydrate. For a run longer than an hour but at a relaxed pace, you may only desire a small breakfast bar or couple slices of toast. However, if a speed workout or a long run is on the schedule, you may find it beneficial to wake an hour and a half early or more for a small meal. Consuming a 300-500+ calorie breakfast will fuel you for the greater glycogen demand these types of tougher runs require.

When Did You Eat Dinner?

The timing of your evening meal can also influence your need for a morning snack. A runner who eats dinner at 5:00 p.m. with no other evening snacking may find his legs a little heavy on the morning run due to depleted glycogen stores from the long fast. He may even wake with an uncomfortable grumble in the stomach. If the same runner eats dinner at 8:00 p.m. or consumes a late-night carbohydrate-rich snack, he may find himself very comfortable on the morning run.

Don’t Skip Completely – Just Eat Soon After

The idea is to never skip breakfast completely. Research suggests that, for the average person, running a relaxed-pace morning run without carbohydrates in the stomach will not limit performance. The research also suggest that eating carbohydrates will not enhance performance in this scenario. These concepts also apply for the shorter duration, easier runs. However, no matter the intensity or duration, your body will be screaming for replenishment post-run. It is very important to consume breakfast soon after your morning run.

It may be tempting to jump in the shower and rush off to work or school to tackle that busy schedule. This is where training and performance can suffer. Recovering from a run plays a significant role in improving performance. Your body wants to get the muscle glycogen resynthesis process going. Feed your muscles with a post-run carbohydrate-rich breakfast. Adding a small source of protein to the meal will nicely complete your recovery meal.

Does Running Rob You of Your Post-Run Appetite?

It is not uncommon for a morning run to suppress a hearty appetite. Some may not feel like eating for hours. First off, try to force yourself to get something down during that critical metabolic window, especially after a hard run. If you know you struggle to choke down a post-run meal, I encourage finding a liquid meal replacement beverage. Even a Slim-Fast, Ensure, or good old chocolate milk will do. Not eating before a run followed by a lack of breakfast after you run will lengthen your recovery. Follow your liquid meal with a mid-morning snack to complete your refueling needs.

Testing the Water

In determining the best morning run strategy for you, consider the time you ate your last meal or snack, the type of run you plan to tackle, and have a post-run refueling plan. Do you plan to test opting out of the pre-run snack since you had a late meal? Try carrying a small breakfast bar or a small bag of animal crackers with you on your next morning run. If you feel as though you need an extra something to get you through, enjoy your prepared snack.

Deciding when and how much to eat before a morning run is often a matter of personal preference. Become familiar with the way your body feels and adjust based on what you feel works best. Listen to your body, but by no means neglect your post-run refueling needs.

Jackie Dikos, RD, lives and cooks for herself, her husband and her son in Indianapolis, Indiana.

For further information log on website :
http://www.runnersworld.com/rt-web-exclusive/to-eat-or-not-to-eat

Running in the Morning Without Eating or Drinking

by TRENT JONAS  

You should drink and try to eat before your morning run. Photo Credit Estudi M6/iStock/Getty Images

Running is an exercise that can be stressful to your body. To ward off some of the stress and strain of running, you must be adequately hydrated. Hydration helps to regulate your body functions as you run. Fuel, in the form of food, is also important prior to running. However, if you find yourself without time to fuel up before your morning run, you can make up for it afterward.

Hydration

It is not a wise decision to run in the morning without taking in some fluids. "The Competitive Runner's Handbook" recommends following the American College of Sports Medicine's hydration guidelines. About two hours before you intend to run, drink two 8 oz. cups of fluid. Wait an hour. If you haven't urinated, drink another cup. Between five and 15 minutes of your start time, consume another one or two cups of fluid. Once you start running, your kidney function will decrease and the fluids will remain in your body. The fluids will help you maintain a lower heart rate and body temperature while running, in turn putting less strain on your body.

Over Hydration

While you should hydrate before running in the morning, be careful not to over-hydrate. According to a 2007 "Running Times" article, runners who consume too much water or other fluids -- forcing themselves to drink even when they are not thirsty -- may actually be reducing their ability to conserve fluids while running. This happens because your body is in a state of constant hydration. A compound in the kidneys that helps them respond to dehydration by conserving fluids diminishes after long periods of hydration. Thus, your kidneys can fail to retain fluids while you run, leading to severe dehydration and other health issues. As with so many other things, moderation is the key to hydration.

Food

Whenever possible, you should eat before running in the morning. Food will boost the energy levels in your muscles, which will give you sufficient power to get through your run. Eating also gives your body and brain the nutrients they require to perform at optimal levels. If you eat before running, you will likely have a higher level of endurance and feel better about your workout.

Eating Strategies

If you are an early riser who has time to eat breakfast and let it digest before running, you should do so. Eat low-fat foods that are high in carbohydrates and contain a moderate amount of protein and aim for consuming between 400 and 800 calories. Toast, fruit, cereal and bagels are good options. If you sleep until it's time to roll out of bed and hit the pavement, you won't have time to digest a full meal before running. This could lead to nausea or cramping before you run. Try a carbohydrate drink or energy gel as you run out the door. If you can stomach it, something light, such as half a bagel is a good option. A high-carb meal the night before can also help fuel you. To avoid fatigue, eat a post-run meal that contains both carbs and protein within an hour of running.

Running on Empty

Dehydration can occur if you fail to ingest enough fluids. A 1990 study published in "Medicine & Science in Sports & Exercise" found that running without proper hydration can lead to gastrointestinal distress. Failure to hydrate also increases strain on your heart and can raise your body temperature to dangerous levels. Running without eating, on the other hand, can eat away at your endurance and leave you fatigued. People who don't eat prior to exercise in the morning, or who fast for 12 hours prior to exercising, might find their workout to be less satisfying and more rigorous than people who had eaten before exercising.

www.livestrong.com

High Energy Foods for the Elderly

by AUGUST MCLAUGHLIN  

A bowl of colorful fruit salad. Photo Credit peangdao/iStock/Getty Images

"Older adults tend to need fewer calories as they age because they are not as physically active as they once were and their metabolic rates slow down. Nevertheless, their bodies still require the same or higher levels of nutrients for optimal health outcomes," advises Alice H. Lichtenstein, director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Making the most of your calories by choosing nutritious foods can help to ensure positive energy levels and overall health. For best results, seek specified guidance from your doctor or dietitian.

Fruits and Vegetables

Fruits and vegetables are low in energy density, meaning they have few calories per serving compared to other foods, yet are rich in nutrients. They also provide plenty of fiber, which promotes appetite control and digestive function, and carbohydrates, your body's main dietary source of energy. Tufts University recommends that senior citizens emphasize bright-colored vegetables, like broccoli and carrots, and deep-colored fruits, such as melon and berries, for optimum nutrient intake. Choose whole fruits over juices and sweetened canned fruits, which often contain less fiber and more calories.

Whole Grains

Unlike refined grains, such as white and enriched wheat flours, whole grains do not have their valuable nutrient contents stripped away. Consuming three or more 1-ounce servings of whole grains per day can lower your risk for chronic diseases, like heart disease and type 2 diabetes, according to SeniorJournal.com. Doing so may also enhance weight control and your longevity. Like fruits and vegetables, whole grains provide valuable amounts of complex carbohydrates. Because they have a milder impact on your blood sugar, eating whole grains instead of refined grains can lead to more positive, stabilized energy levels. Valuable options include 100 percent whole grain breads and cereals, old-fashioned oats, air-popped popcorn, pearled barley and brown rice.

Cold-Water Fish

The oil in cold-water fish is rich in omega-3 fatty acids – healthy fats you must obtain from food. Diets rich in omega-3 fatty acids are associated with improved memory, brain function and mood, all of which correlate to positive energy levels, according to a "Today's Dietitian" article published in April 2009. Fish particularly rich in omega-3 fatty acids include salmon, halibut, herring, lake trout, mackerel and sardines. For added wellness benefits, grill, bake, broil or poach fish instead of frying it.

Low-Fat Dairy Products

Your need for calcium and vitamin D, both of which help your body absorb calcium, increases as you age, according to Lichtenstein. Some people find meeting their daily needs of these nutrients challenging. Low-fat dairy products also provide valuable amounts of carbohydrates, which boost energy and only mildly affect your blood sugar compared to refined foods, like sweets. Nutritious dairy-based foods include low-fat milk, yogurt and cottage cheese, part-skim mozzarella cheese and kefir, a cultured dairy beverage.

www.livestrong.com

Foods to Wake Up Your Brain

by CARLY SCHUNA  

A cappuccino on a cafe table. Photo Credit tonphai/iStock/Getty Images

It’s normal to notice occasional lags in concentration, trouble focusing or just plain boredom. You might think you have to down an energy drink that’s packed with chemical stimulants and artificial sweeteners to wake yourself up, but actually, there are many healthy foods that can help give your energy level and concentration a natural boost.

Breakfast

According to registered dietitian Holley Johnson Grainger, eating a combination of high-fiber carbohydrates, lean protein and healthy fat for breakfast every day has the power to boost your energy level and focus. In 2009, Missouri Western State University researcher Lisa Staub discovered that “eating breakfast before class seems to improve students’ memory,” as evidenced by test results from both breakfast eaters and non-breakfast eaters. Try having a vegetable omelet, whole-wheat toast with peanut butter and apple slices or a bowl of oatmeal with low-fat milk and berries.

Stimulants

Foods that contain caffeine and natural sugars can act as stimulants, temporarily boosting concentration and focus levels. “This may be a welcome lift when the brain needs to be turned on, such as to study or to keep awake,” states Dr. William Sears of AskDrSears.com. Try caffeinated tea, coffee or chocolate. If you prefer sugar to caffeine, take a bite out of fresh or frozen fruits, which may have dozens of grams of natural sugar per serving. You can also try adding natural sweeteners, such as honey, maple syrup or agave nectar, to yogurt, cereal or other sweet treats.

Other Foods

You can also help your brain stay alert and focused by naturally increasing dopamine levels. Dopamine is a pleasure-producing chemical found in the brain, and when levels dip low, you may find yourself feeling stressed or struggling to concentrate. According to IntegrativePsychology.com, you can get dopamine from avocados, almonds, bananas, lima beans and some seeds. In addition to those foods, Dr. Sears recommends eating regular servings of lean beef, broccoli, brown rice, flaxseed oil, milk, peas, soybeans, spinach, tuna and wheat germ.

Considerations

If you don’t notice improved alertness after making minor adjustments to your diet or if you consistently feel fatigued and have trouble concentrating, it’s best to see your doctor to discuss the issue, which may go beyond your diet. According to MayoClinic.com, severe fatigue can be a symptom of anxiety, depression, anemia, cancer, heart disease, obesity, pregnancy, diabetes, chronic fatigue syndrome or other conditions.

www.livestrong.com

Why Is My Blood Glucose Level Higher When I First Wake Up?

by JESSICA BENZAQUEN  

A woman is testing her blood glucose level. Photo Credit dolgachov/iStock/Getty Images

About 23.6 million people in the United States have diabetes. People with diabetes do not produce enough insulin, or their cells do not recognize insulin. Insulin moves glucose, your main source of energy, from your blood into your cells. Without insulin, glucose builds up in your blood and leaves your body through your urine. This means that your body loses its main source of fuel, which your body needs to function properly. If you have diabetes, you may notice that your blood glucose levels are higher when you first wake up. This can occur for a few reasons.

Blood Sugar Background

If you have diabetes, you need to keep your blood sugar levels as close to normal as possible, says the Cleveland Clinic. This means monitoring your blood glucose levels at home. There are many serious problems that can arise from glucose levels that are too high or low, says the "Journal of Clinical Endocrinology and Metabolism.” These include heart disease, stroke, blindness, kidney disease and nerve damage. According to MedlinePlus, monitoring your blood sugar will help you to see patterns in your levels, potentially alerting you to the fact that your levels are high in the morning.

Dawn Phenomenon

The dawn phenomenon is the name for high blood sugar levels in the early hours of the morning. The American Diabetes Association notes that this takes place whether you have diabetes or not, but it is especially noted if you check your blood sugar levels every morning. It is attributable to natural body changes that occur while you sleep. When you are in your deepest sleep, usually between midnight and 3 a.m., your body has little need for insulin. According to the Cleveland Clinic, any insulin you take during the evening causes your blood sugar levels to drop sharply at this time. Between 3 a.m. and 8 a.m., your bedtime dose of insulin is starting to wear off and your body also starts to release stored glucose in preparation for your day ahead and hormones that make your body less sensitive to insulin. This combination of events means high blood sugar levels when you wake up.

Somogyi Effect

Also known as rebound hyperglycemia, the Somogyi effect is due more to poor diabetes management than the natural causes of the dawn phenomenon, says the Cleveland Clinic. In some cases, taking too much insulin earlier in the evening, or not having enough of a bedtime snack, causes your blood sugar to dip too low during the night. This results in your body releasing hormones to try to raise your sugar levels, leading to high levels when you awake. Alternatively, if your dose of long-acting insulin at bedtime is not enough, you may also have high blood sugar levels in the morning.

Test

In order to determine if your high morning blood glucose levels are due to the dawn phenomenon or the Somogyi effect, your doctor will most likely ask you to check your blood sugar levels between 2 a.m. and 3 a.m. for several nights in a row. If your levels are consistently low at this time, you most likely are experiencing the Somogyi effect. If your levels are normal or high, there is a greater chance that your high levels are due to the dawn phenomenon.

Treatment

The right treatment for you depends on what your blood sugar levels are at night. Your doctor may suggest that you change the time that you take your evening dose of long-acting insulin, change the type of insulin that you take before bed, take extra insulin overnight, increase your morning dose of insulin or switch to an insulin pump, which will release additional insulin in the morning. Your doctor may also suggest that you do not eat a carbohydrate snack at bedtime, or eat a lighter breakfast.

www.livestrong.com

Does Working Out in the Morning Burn More Calories?

by FRANK YEMI  

Some people perform best in the morning. Photo Credit fatchoi/iStock/Getty Images

When it comes to keeping fit, early risers may decide a morning workout suits their work schedule. However, if you are waking up early for an extra metabolic kick, you may be disappointed. Working out in the morning does not burn more calories than exercising later in the day. This does not mean that you should skip a morning workout. The willingness, or convenience of a morning workout can help you stay consistent with your fitness program and burn more calories.

Calories versus Fat

When it comes to exercise, burning fat and calories are often used interchangeably, but they’re different. When you exercise, your body burns the calories you consume from food and the fat stored in your body to sustain energy during the workout and recovery. How much fat or calories you burn depends on the amount of food you have eaten and the duration of the exercise. For instance, if you exercise in a fasted state, your body would use your fat storage as fuel. Eventually, you burn through muscle sustain your energy level if you workout intensely on an empty stomach.

The Breakfast Question

Exercising on an empty stomach can help you burn 20 percent more fat, according to a study published in a 2013 issue of the “British Journal of Nutrition.”(ref1) However, the researcher note that these are short-term findings in a limited study of ten males. More extensive research produced conflicting results. Fitness author, Brad Schonfield, published in a 2011 issue of the "Strength and Conditioning Journal" found that exercising in a fasted state makes it difficult to train – even at a moderate level, which will lead to less calories burnt than exercising after a meal.(ref3) Schonfield also warns that exercising on an empty stomach can lead to a loss of muscular strength. Columbia Health states that exercising in a fasted state will not boost weight loss and may lead to eating more calories later in the day.(ref4)

The Best Time to Workout

The best time to exercise depends on your personal circumstances. If you are more willing to exercise in the morning, you are more likely to burn more calories. Factors such as cooler weather in the morning than later in the day, or having more energy in the morning can increase your likelihood of exercising more vigorously. And research have shown that vigorous exercise, such as high-intensity interval training leads to more calories burned during and after a workout.

Eat Right

Whether you exercise in the morning or not, preparing your body for exercise can help you burn more calories. Give your body time to digest and absorb the food you have eaten. If you are working out in the morning right after you wake up, choose a light breakfast of about 300 calories, such as a whole meal bagel with peanut butter spread, or a fruit smoothie, an hour before you exercise. You can have a larger meals of 500 calories or more, if you are exercising three to four hours later, according to Columbia Health.(ref5) Eating sugary food causes a quick increase in your blood sugar, but it will also lead to a quick drop, which may cause lightheadedness during your workout.

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Does Eating an Apple in the Morning Wake You Up Better Than Drinking a Cup of Cofee?

by JAMES YOUNG 

Does Eating an Apple in the Morning Wake You Up Better Than Drinking a Cup of Coffee? Photo Credit Fuse/Fuse/Getty Images

Coffee's caffeine definitely provides a better morning wake-up than the fructose in an apple, but either choice offers complicated benefits. If you exercise at the start of your day, an apple supplies enough fuel for an hour-long workout. If you make apples a regular part of your diet, your breathing can improve. Drinking coffee before a morning workout delays the use of glycogen as muscle fuel. Instead, you'll start by burning fat.

Caffeine

When you sleep, your body temperature drops slightly and your blood pressure falls. Returning to your normal levels takes time, so you experience a sluggish period when you first wake up. A cup of hot coffee provides warmth to counter the morning chill, but also contains chemical compounds that boost you quickly into a full waking state. The 100 milligrams of caffeine in a typical cup of coffee increases your heart rate and speeds your breathing. Caffeine also raises your blood pressure and stimulates your central nervous system. Caffeine makes you more alert and fosters a feeling of well-being.

Carbohydrates

Coffee provides almost no caloric energy. If you wake up hungry and only drink coffee, you can quickly run low on blood sugar. An apple provides no energizing caffeine but supplies enough carbohydrate energy for a quick start. A large raw apple weighing 223 grams contains 116 calories. About half the approximately 10 grams of sugars in an apple consists of fast-acting sucrose and glucose. Fructose, the other half, takes longer to digest, so an apple provides stable energy for a longer period than a cup of coffee with sugar. Digestible fiber in the apple extends the energy supply and makes your stomach feel full.

Long-term Effects

Both coffee and apples contain antioxidant compounds that offer genuine health benefits over the long term. If you drink six cups or less of coffee during your day, your risk of developing diabetes falls and your chances of cardiovascular illness drops. If you drink coffee, your risk of liver cancer drops by half, according to Harvard Medical School's Family Health Guide. Moderate coffee drinking lowers your chances of dying from any cause by 15 to 19 percent, according to an article published in the "New York Times" in 2006. If you drink coffee regularly, you run no extra risk of hypertension.

Apple Benefits

Apples can also bolster your health in ways that benefit early morning activities. Apples contain high levels of phytonutrients, antioxidants that give apple skin its color. Eating apples regularly improves your breathing. If you eat more than two apples weekly, your bronchial tubes react less violently to irritants and your risk of asthma falls, according to an article published in "Nutrition Journal" in 2004. Flavonoids in apples improve lung function, protecting you from lung cancer and from chronic obstructive pulmonary disease. If you eat five or more apples every week, your lungs could hold 138 milliliters more air during a forced expiratory volume test, compared to someone who doesn't eat apples.

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