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Tired? It can be your best chance to be thinner and healthier


If you're too tired to think, you’d be surprised at how that might work to your advantage.
Authors Monika Lisjak (Erasmus University) and Angela Y. Lee (Kellogg School of Management) write in the Journal of Consumer Research that we make better health care decisions when we're feeling tired and run down: "We proposed that people are more motivated to engage in healthful behavior when they are depleted and perceive their safety to be at stake."

The study
Across five experiments, the researchers looked at how consumers use what they term "self-protective motivation" when it comes to avoiding danger. They also studied consumer preference for products that emphasize safety.

In one study, participants were asked to read a health message that both described the dangers of kidney disease and advocated the benefit of early detection. The risks associated with a family history of kidney disease were also highlighted in the message. The authors found that for people with a family history of kidney disease, those who were feeling depleted exhibited a higher likelihood of being tested than those who were feeling healthy. Participants without a family history of kidney disease expressed a similar low interest in being tested regardless of how they were feeling.

In a second study looking at product selection, participants were asked to fill out a survey on health and fitness habits either before or after working out at the gym. As a thank you gift, the participants were able to choose either sunblock or moisturizer. When participants were surveyed after working out, the likelihood of choosing sunblock was much greater than choosing the moisturizer.
"Consumers value products that emphasize safety features more when they are feeling depleted. Retailers may benefit from placing safety-related products near the checkout or running ads for security-related products at the end of the day," the authors conclude.

Bottom line
The results are surprising, given past research about how exhaustion affects the brain. According to the Division of Sleep Medicine at Harvard Medical School, sleep deprivation affects our mood, appetite, and ability to focus. And gym-goers can attest to that feeling of denial when their alarm goes off in the morning.

But making wise health decisions is doable, even when you’re not feeling it, according to Will Torres, personal trainer and owner of Willspace, a gym in New York City: "If you’re truly exhausted, it’s best to just go to sleep, but if you just need to recharge, there are simple things you can do".

Get your heart rate up: Let’s say you’re exhausted because you’ve been slouched over your desk all morning. Simply straightening up will boost your energy levels. : "When you’re slumping, you can’t take a full breath because bad posture compresses the diaphragm," says Torres. "Sitting up straight allows your lungs to take in more air, which sends a message to your brain to wake up."
Eat more fiber: "People tend to reach for sugary foods to give them a quick boost of energy, but without fiber to slow digestion down, they’ll crash," says Torres. Rather than an energy bar or mixed-fruit smoothie (both of which are loaded with sugar), try a fiber-filled apple, piece of watermelon, or pear.
Stay away from new routines: You’ve been wanting to try kickboxing for ages, but when you're tired is not the time. "Starting a new type of workout takes coordination and focus and tired people have neither," says Torres. "When you’re exhausted, do things you’ve always done or try running, weight machines, or brisk walking to avoid injury."

Still tired? Studies show some vitamins and minerals—like vitamin B12—can boost your mood.
Let's start your day with this light and refreshing smoothie: it contains antioxidant-rich berries and banana, plus vitamin B12–rich yogurt.


Blackberry banana smoothie recipe

Yield: Makes 2 servings (serving size: about 2 cups) - Prep: 10 minutes.
 Ingredients
  • 2 cups frozen blackberries
  • 1 small banana, sliced
  • 1/2 cup light coconut milk
  • 1/2 cup plain low-fat yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon honey
  • 1 teaspoon grated lemon zest
Directions
Process blackberries, banana, coconut milk, yogurt, lemon juice, honey, and lemon zest in a blender until smooth. Divide the mixture evenly into 2 chilled glasses, and serve.

Nutrition facts - Calories per serving: 250; Fat per serving: 5g; Saturated fat per serving: 3g; Monounsaturated fat per serving: 0.0g; Polyunsaturated fat per serving: 0.0; Protein per serving: 6g; Carbohydrates per serving: 52g; Fiber per serving: 9g; Cholesterol per serving: 4mg; Iron per serving: 2mg; Sodium per serving: 61mg; Calcium per serving: 161mg


Sources: http://www.eurekalert.org, http://www.sciencedaily.com/, http://shine.yahoo.com/, http://www.health.com/health/

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