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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Life
  • When Obsession Becomes Compulsion
    You walk through the house, make sure the lights are off, the doors are locked, and the alarm is on. All of these steps are completely normal ways to ensure your house is in order and your family is safe. But what if you were so obsessed with the fear of intruders that you checked the doors multiple times before bed even though you knew they were already locked? Read >>
  • Around the Table
    Family meals. At one time, they were an everyday occurrence. Today, they're becoming a thing of the past. Here's why you should bring them back into your life. Read >>
  • Sleep Adventures
    How many mornings do you wake up with memories of strange stories you conjured up in your sleep? Whether good or bad, dreams can leave you wondering why you dream and what they mean. Read >>
  • Bedtime Snacks
    What do heartburn, trips to the bathroom, and insomnia have in common? They may all be caused by what you eat and drink in the hours before bed. Read >>
Health and Fitness News
I hated smelly gyms, exercising and getting all sweaty. OMG! Dare to Be Fit change all that for me!

Julie46

Hi, I am Juile age 46.  I never like working out, getting all sweaty and I don't like gyms.  But since I became a member of Dare to Be Fit, all that has changed.  I am no longer on blood pressure medication.  I look and feel more energic and trim.  People are comlimenting me all the time on how much I have changed.  I smile a lot more because I feel so good.  Coach discovered the 'gym rat' in me and I am proud to say that I am in the best shape ever at 46 years old.  If you are serious about exercise and healthy choices, then Coach, Ray and Ty will lead you every step of the way.  Dare to Be Fit is like my very own personal training club.  

Thanks for keeping me smiling!

Julie

Bedtime Snacks

Foods to avoid or eat to ensure a good night's rest

What do heartburn, trips to the bathroom, and insomnia have in common? They keep you from getting the quality sleep your body needs for optimal functioning. And they may all be caused by what you eat and drink in the hours before bed. Some foods hinder sleep while others actually promote it. It's fine to have a small snack before turning in for the night as long as you're smart about what you eat.

Here are a few of the worst and best foods to eat before bed.

Worst: Greasy, Fatty Foods

Wonder why you suffer from heartburn and indigestion as soon as you lie down? It could likely be that cheeseburger or bowl of ice cream you ate earlier in the evening. Extra stomach acids are produced to digest heavy, greasy foods with a high fat content and fatty foods weaken the esophagus muscles that are supposed to prevent stomach acids from backing up. These two factors combine to cause heartburn.

Keep heartburn at bay by avoiding fast food, ice cream, fried foods, and cheese before bed.

Best: Food Containing Melatonin

Melatonin, a chemical that helps regulate and promote sleep, is produced by your body and is also naturally found in certain foods. Many people take supplements of melatonin to help them sleep, but all they may need is to eat one of a melatonin-rich food before bed. Pineapples, oranges, and bananas increase the body's production of melatonin. One study found pineapples to increase melatonin levels by more than 266 percent, bananas by 180 percent, and oranges by 47 percent.

Tart cherries are your best bet at natural melatonin. Can't sleep or fighting jet lag? Chow down on a handful of cherries and rest easy.

Worst: Spicy Foods

Wonder why you can't sleep after that delicious Indian food you ate for dinner? Spicy foods may cause heartburn, upset your stomach, and stimulate your senses, all of which keep you from a good night's rest. Lay off the spice and your sleep will be nice!

Best: Food Containing Tryptophan

Tryptophan is an amino acid that converts into serotonin and melatonin, two brain chemicals that help you relax and fall to sleep. Wonder why you feel so sleepy after a big Thanksgiving meal? It’s tryptophan! Did your mother ever give you a glass of warm milk to drink before bed? Milk is high in tryptophan, too. Other sources include bananas, honey, eggs, seeds, and nuts.

Worst: Caffeine

For many people, avoiding caffeine before bed is a no-brainer. Caffeine is a stimulant, the last thing you need for a restful night. Coffee, caffeinated sodas, energy drinks, and dark chocolate—all high in caffeine—should be avoided in the four to six hours before turning in for the night.

Best: Complex Carbs

Other foods like turkey that promote production of serotonin are complex carbohydrates (whole grain crackers, cereals, pastas, and rice). Better yet, combine complex carbs with foods that contain tryptophan. A small bowl of whole grain cereal and milk or crackers and peanut butter are two options.

Worst: Foods High in Protein

Yes, your body needs protein. Just not right before bed. Protein is one of those foods that takes your body a long time to digest. Sleep slows the process of digestion even further. Your body may have trouble focusing on sleep if it's working to digest a steak, pork chop, or chicken breast.

Best: Foods High in Potassium

Ditch the protein and go with potassium instead, as it helps your muscles relax. Foods like bananas and sweet potatoes are high in potassium as well as complex carbs, making them great bedtime snack foods.