One very important factor that is often overlooked is the importance of sleep. Our schedules with our families and jobs and schools can be overwhelming. Adding in workout seems impossible at times. When is there time to sleep? This is an issue that I deal with consistently.
A lack of sleep actually creates a series of metabolic changes that may lead to weight gain. Sleep effects two important hormones, leptin and ghrelin, that control appetite and whether you feel full.
According to a study in the Annals of Internal Medicine, people who slept four hours per night for two nights had 18% decrease in leptin (it tells your brain when you've had enough to eat), and a 28% increase in ghrelin (it triggers hunger).
There are studies that show that a lack of sleep can promote hunger by stimulating the area of the brain that communicates hunger. http://www.cincinnati.md/oh/cincinnati/con-article/660893/health%20issues%20from%20lack%20of%20sleep/lack_of_zzzs_may_fuel_appetite.htm .
There are also studies out that show that a lack of sleep can increase blood pressure and inflammation which can lead to heart issues. http://www.cincinnati.md/oh/cincinnati/con-article/658167/health%20issues%20from%20lack%20of%20sleep/insomnia_might_boost_heart_attack_risk.htm .
There are ways to help manage your sleep environment:
1.
Utilize a clean eating diet and eat smaller meals more often. This will help space out your digestive process though out your day, keeping your metabolism and blood sugar levels even. Eating a greasy, high fat meal in close proximity to your bed time will not promote a good night’s sleep.
2. Turn your electronic devices off at least 1 hour before you desire to go to sleep. All of those devices stimulate your brain, and can cause stress, all of which keep your brain from calming down.
3. Don’t use alcohol as a sleep aid. It works in the opposite way for many people.
4. Make your need for sleep a ‘health priority’.
Using the system checker box on the homepage of .MD, you will find countless articles linking a variety of health issues to a lack of sleep and sleep apnea
The lesson to learn here is that a healthy body system that works efficiently requires healthy food choices, plenty of water, regular exercise and sleep!
Tuesday 02/07/12- Workout Diary:
DVD- legs/balance- 55 minutes (light workkout- back still hurts)
Tuesday 02/07/2- Food Diary:
Breakfast-
½ cup non fat cottage cheese (45 cal.)
1 cups egg whites, organic spinach, onions (130 cal.)
2 pieces Ezekial bread with I Can't Believe It's Not Butter spray (160 cal)
Lunch-
3oz low-salt turkey breast (90 cal.)
8 oz greens ( organic spinach, yellow sweet pepper, brocolli, pea pods, asparagus, sprouts (88 cal)
3 oz brown rice (100 cal)
1 tbls Uda oil (65 cal)
P.M. Snack-
whey protein shake, 1/4 cup pasturized eg whites (190 cal.)
Dinner-Restaurant
Sea bass with no added oils, over sobo noodles, chinese vegetables
1 whole wheat bagette, balsamic vinegar for dipping
Spinach salad, light cheese,gorganzola cheese (asked for light cheese, and dressing on the side) light balsamic dressing
2 glasess red wine
*TOTAL CALORIES- can't count since didn';t know exact #'s from dinner
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