Elfin Recite

DON’T LOSE… SNOOZE

Turns out, you can become a better athlete while you sleep. In a study on Stanford University swimmers, scientists discovered that team members who extended their sleep time experienced dramatic improvements in their overall speed, reaction time, and kick strokes. The extra shut-eye may have eliminated their sleep debt, allowing for a fully rested body, says researcher Cheri Mah. Her advice; Reduce your sleep debt by snoozing for an extra half hour every night.

STRONG MEDICINE

Go heavy to grow old: Muscular strength can improve your life expectancy, according to University of South Carolina researchers. The scientists found that total-body strength was linked to lower risks of death from cardiovascular disease, cancer, and all causes. The likely reason: Activities that lead to a stronger body, such as resistance training, also help lower blood pressure, control cholesterol, and improve insulin sensitivity. Crunched for time? Try the 15-minute total-body workout in Male grams.

Cross-country skiing is a cardio butt-kicker. Its cousin, telemark, uses similar bindings; some telemark competitions include a cross-country stretch. Try it for an intense workout. “Telemark is the perfect exercise for strength, stability, and balance” says Jonas Enqvist, a physiology researcher for the Swedish Winter Sports Research Center.

1. THE STANCE
Bend your knees over your toes; keep your hands in front of you and stand tall with your back slightly hunched, as if you’re hug¬ging your aunt Melinda says Aaron Johnson, director of the MAS telemark school in Bear Valley, California.

2. THE TURN
With your skis parallel and shoulder-width apart begin gliding. To turn right plant your right pole down¬hill. Slide your right foot back under your hips, lifting the heel, and slide your left foot forward.

3. THE FINISH
To offset the turn, sink slightly in the center of your feet and skis by bending your ankles, knees, and hips. Keep your weight distributed and your upper body pointed downhill. This will stop you from skiing uphill.

Turns out, a picture may be worth 1.000 calories. University of Wisconsin researchers found that when people took photos of their meals before eating, they were less likely to have second helpings and subsequent snacks. One reason: Snapping a pic just before you dine forces you to examine whether or not you’re grubbing impulsively, say the scientists. Finally, a good use for that camera functions on your cell.

BEEF UP BREAKFAST
Skip the cold cereal: Eating eggs and bacon in the morning can help you control your hunger later in the day. Indiana University scientists determined that dieters who consumed their biggest dose of daily protein at breakfast felt full longer than those who ate more of the nutrient at lunch or dinner. The upshot: “They were less likely to overeat the rest of the day,” says study author. Heather Leidy, Ph.D. To fend off hunger, shoot for at least 20 to 30 grams of protein at breakfast.

BEAT THE BUFFET
Next time you step up to a smorgasbord, watch what you eat—and what you do, A study in the journal Obesity reports that people’s eating and sitting behaviors at a Chinese buffet can reflect their weight. “Fortunately, using this knowledge to monitor your actions can help you avoid overeating.” says Brian Wansink. Ph.D., author of Mindless Eating.