Andover Townsman, Andover, MA

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April 4, 2013

'On Fitness' column

(Continued)

The language also needs to focus on behaviors, and not physical appearance. This is easier said than done, of course. However, once a young woman understands and sees for herself that an increase in muscle mass moves her in the right direction, the conversation becomes easier. Fitness fosters confidence as well, which lies at the foundation of self-esteem.

All women need to understand they will not end up with grotesque levels of muscle mass either. They are just not designed that way.

Question on nutrition: What if I’m starved at bedtime? What are your favorite bedtime snack ideas?

Expert: Art McDermott

Owner, Matrix Strength & Fitness

Answer: This common problem stems from poor choices earlier in the day. If blood-sugar levels have been on a roller coaster ride all day long as a result of high glycemic food choices and insulin release, bedtime becomes a problem.

If you can keep the blood sugar steady by opting for fewer processed carbs during the daytime, you can avoid the blood-sugar drop later on.

If you MUST eat after 7 or 8 p.m., it is key to stick with protein and low-sugar foods. Protein will keep you fuller longer and keep insulin levels from spiking. I like mixed nuts or something like celery and peanut butter.

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