Are You Getting Enough Sleep?

Lord knows I don't get enough sleep!  This is a summary of great information from FitDay.com.  Enjoy!

Are You Getting Enough Sleep?

 (Credit: istockphoto)

The best diet plan is one that involves a moderate diet, adequate exercise and the right amount of sleep. When you feel rested, your body and your mind will work together to take off the pounds.  When you are sleep-deprived, it is difficult to focus your attention enough to be as effective as you can be. Chronic sleep deprivation has also been linked with obesity, diabetes, memory loss and hypertension. Not sleeping enough also increases the severity of age-related illnesses.

The Best Diet Plan and Adequate Sleep

The best diet plan also incorporates enough sleep.  Aim to get between seven and eight hours of sleep each night. Here are a few tips to get a good night's sleep:

• If you have trouble falling asleep at night, be sure to get into a nighttime routine that signals your body that it's time for sleep. Find ways to relax your body and mind. 
• Avoid electronic devices--turn off the television, resist the temptation to check your email or various social networking websites and put down your cell phone. The light emitted from these devices can inhibit slumber. 
• Perform relaxing activities, such as reading, journaling, drinking warm herbal tea or taking a hot bath. 
• Avoid consuming caffeinated beverages such as coffee or tea at least four hours before bed. Speaking of beverages, don't gulp down too much of any beverage before going to bed to prevent frequent nighttime bathroom trips. 
• It's also best to avoid exercising (especially vigorous exercise) close to bed-time, specifically within three hours of hitting the sack.

Hormonal Changes Due to Inadequate Sleep 

When it comes to dieting, proper sleep plays a very distinct role. Research indicates that sleep deprivation impacts your hormone levels. When you don’t sleep enough, your body experiences increases in ghrelin, a hormone that stimulates your appetite. As a result, you will find yourself feeling hungrier even though you have eaten adequate portions.

Additionally, as a result of sleep deprivation, your body’s leptin levels decrease. Leptin is a hormone that is produced in the fat cells and alerts your brain when you are satiated. When you do not sleep enough, lower leptin levels keep you from feeling full. As a result of lower leptin levels and higher ghrelin levels, you will be hungrier and unable to feel full until you eat larger meals.

Snacking More When Sleep Deprived
When you feel tired or low on energy, you typically reach for starchy comfort foods to give you that quick burst of energy you need to make it through your hectic day. There is a scientific reason you crave those starchy foods when your energy levels start to plummet. These foods are predominantly made up of simple carbohydrates, which means they are broken down quickly and the glucose is absorbed into your bloodstream, providing you that quick burst of energy. The problem is that these foods are oftentimes loaded with fat and sugar.

Original articles can be found here.

Something New: Week 8 Wrap-up

Week 8 of the Something New competition has come to an end.  The tally for this week is 2.4 lbs lost for a total of 11.4 lbs!  *Clapping hands* 

Recap: 

• I had my cheeseburger!!!!!!!  Thank you Five Guys Burgers & Fries.  You were well worth the wait :-)
• I finished up the EA Sports Active 30 Day Challenge!  I began using the second edition, EA Sports Active 2, but I will not be doing another challenge just yet. 
• I enjoyed spending time with the parental unit this weekend as we celebrated Father's Day.  The weather was great, so we even got in some exercise by walking outside.
• I fianlly upgraded my scale.  My old one was digital, but did not have decimals.  S/N - I see MyFitnessPal doesn't either.  I need every little bit of my hard work to show up on that scale.  No rounding!

Thant's all folks!!  See you next week :-)

5 Common Foods That Are Ruining Your Waistline

Great article from Fitday.com ~ Enjoy!!

There are many foods that seem to be "healthy" but may actually be helping you gain weight. Here is a list of a few common foods that you may want to limit or swap out of your diet.

Sweet Beverages

Many people think of drinks as free passes. After all, if you don't chew it, it can't affect your waistline, right? Wrong! Consider soda. With so many calories and chemicals and virtually no health benefits, soda is among the most harmful things you can put into your body.

But what about your daily coffee run? Every morning, I see people carrying coffee and blended coffee-based drinks, some up to 24 oz. While plain black coffee is OK, many prefer lattes, cappuccinos, or adding sugar, milk, and cream to the hot beverage. Some even add whipped cream or chocolate shavings! Almost every additive contributes even more calories and fat. Think about the extra unnecessary calories you may be consuming each morning, and adjust your habit to include less sugar or cream. If you can't choke down unsweetened black coffee, opt for plain black tea sweetened with stevia.

Another example of a not-so-great "health food" is 100% juice. Although I recommend fruit juice as a good alternative to water, drinking more than one small glass (6 ounces) per day adds unnecessary calories to your daily needs. Try reaching for real whole fruit instead, or dilute your juice with water to decrease the amount of sugar you consume.

Milk is a beverage I find can be a problem for children. People worry that lower-fat milk has fewer vitamins or minerals. This is not true - check the label, and you will find that everything is exactly the same except for fat and calories. Schools typically offer 1% chocolate milk and 2% white milk, making it difficult to really determine which one is better. I usually prefer less fat in my diet, compared to calories, but others may have differing opinions. For children, try limiting milk to 2 times per day, and aim for low fat.

  

Granola

I'm not sure why granola has such a good reputation for being healthy. While granola varies widely - some are made with whole grain oats, and others with more added sugars - the bottom line is that an excess amount of granola can be fattening. Most granola bars are high in sugar, and you will probably feel hungry shortly after you eat it. An excess of granola can actually make you gain weight. 

Most granola cereals are high in fat and sugar. Look for the first ingredient to be whole grains, and find granola bars that are high in fiber. Most likely, these varieties will make you fuller longer. Try making your own granola using honey or a natural sweetener instead of sugar. A little granola as a topping or mix in for yogurt is OK, but remember to keep the portion small.

  

Crackers

Most people think crackers are better than cookies because they contain less sugar and sometimes less fat. However, crackers can be deceiving. Some popular brands have a buttery flavor that adds on the fat and calories. While cheese and crackers can be a good snack, this is only really true if they are whole grain crackers with low salt. 

Avoid cracker sandwiches - the ones that come prepackaged with peanut butter or cheese in the middle. While these are a quick and easy snack, they are loaded with sodium, fat, and calories. Instead, make your own cracker sandwiches. Get creative! Add various vegetables as a topping or try different cheeses. Look for crackers that are high in whole grains and low in fat. 

Yogurt

Cruising down the dairy aisle, there are so many varieties of yogurt that it would probably take you months to try all the different kinds. Greek-style, low-fat, light, whipped, creamy, and yogurt drinks... The options are endless. It makes choosing yogurt tricky. Yogurt is a great option for a quick snack and has loads of calcium that are beneficial for any diet. The problem is that so many different kinds means varying amounts of fat, sugar, and calories. 

Yogurt drinks are typically the worst culprit. Yogurt drinks are packed with fruit and calcium - but also calories, sugar, and fat. Remove these products from your regular shopping list. Yogurts with "fruit on the bottom" may seem healthier since you see the whole fruit, but in reality, they are packed with sugar, usually adding 100 calories to a serving. Instead, choose yogurts that are already mixed, and find the non-fat varieties. 

Greek yogurts are higher in protein, keeping you feeling fuller longer. As with regular yogurt, choose non-fat or low-fat varieties, and choose Greek yogurt that is already mixed to avoid the excess sugar. Your best option is to buy plain yogurt and add your own fresh fruit. 

Smoothies

While this could be part of the "Sweet Beverages" category, I feel smoothies deserve their own group. In speaking with patients, I find that most drink a smoothie because they feel it is a good way to get some fruit (or even vegetables) without having to eat them. A long time ago, this may have been true, but smoothies have become part of an elaborate industry, which usually means more calories. 

When purchasing a freshly made smoothie, pay attention to the ingredients. For starters, you should not see much more than fresh fruit, 100% juice, and ice. An occasional splash of non-fat milk or yogurt is OK as well, but most smoothie places add ice cream, sugar, fruit juice (that may not be 100%), and fresh fruit that has already been sweetened. This adds a ton of calories and fat. 

In addition, since it is a drink, most people assume that having a smoothie with a meal is a good idea. This is not true. In fact, smoothies are a meal replacement drink, meaning it should be the only thing you consume for breakfast, lunch, or dinner (depending on when you eat it). The safest bet is to avoid smoothies from a store, and instead make them yourself. Add some fresh fruit, juice, and yogurt to make it a satisfying meal. For a quick snack, drink only a small portion and store the rest in your refrigerator.

Original article can be found HERE.

Oh So Tasty! Part 3

This is the cool, summer treats edition of Oh So Tasty!  
It gets HOT around these parts, so I had to find some delicious portion 
controlled options to enjoy during the hot summer months.

EDY'S Slow Churned Snack Size Cups 
This doesn't even taste like a "light" ice cream!  Flavors like Carmel Delight, Chocolate, Chocolate Chip, Coffee, Cookies 'n Cream, Mint Chocolate Chip, Rocky Road and Vanilla Bean have half the fat and a third fewer calories than regular ice cream (under 200 calories).

Skinny Cow Individual Cups

150 calories of cool, creamy goodness that comes in five delicious flavors: 

Chocolate Fudge Brownie, Dulce de Leche, Strawberry Cheesecake, 

Caramel Cone and Cookies ‘n Cream.

Blue Bunny All Natural Frozen Yogurt

The Personal size has 2 servings in each cup and the Pint size has 4 (100-120 cal ea).

Flavors: Yogurt White Chocolate Raspberry,Vanilla Bean, Chocolate Vanilla Swirl, 

Strawberry Banana, Bordeaux Cherry Chocolate and Caramel Praline Crunch.

Ciao Bella Sorbet

All natural sorbet that comes in mini cups, bars and pint sizes to help with portion control. 

Flavors: Raspberry, Wild Blueberry, Mango, Blood Orange (my fave), Prickly Pear, Lemon Zest, Blackberry Cabernet, Passion Fruit, Banana Mango, Peach Ginger, Strawberry.

Blue Bell Strawberry Fruit Bars

At 70 calories, it is a perfect snack to satisfy those midday or evening cravings. 

Eating one bar provides 50% of the recommended daily allowance of vitamin C 

because it's made of mostly strawberries!  You can't beat that.

Note:  All photos from company websites.

Something New: Week 7 Wrap-up

Whew!  Week 7 of the Something New competition has come to an end.  The tally for this week is 1 more pound lost for a total of 9 lbs!  I can't wait until I reach my goal of 10 lbs lost.  I think I am going to have to change my long term goal (20 lbs. by Dec. 2012) because I believe that I can improve on it.  It's so exciting!!

Recap: 

• I have fallen HARD for the grilled shrimp at The Fish Market.  Add the rice pilaf and steamed broccoli for a delicious and healthy meal!!
• I am not even going to discuss my water intake this week. 
• This week I will be completing the EA Sports Active 30 Day Challenge!  I am planning to shift to more cardio workouts until after the 4th.  That means more advanced step, Zumba, ESA Dance/Sports, rhythm boxing, walking, etc.  After the holiday, I am going to start an EA Sports Active 2 challenge.  I own three different editions in the ESA family, so this is providing me with some variety.

10 Stubborn Exercise Myths that Won’t Die

We have all heard some of these before:  "No pain, no gain!" "You'll never bulk up without supplements." "Crunches are the key to six-pack abs!" It seems there are more questions and half-truths in the market about healthy exercise than there are clear, definitive facts—but the exercise industry is a multi-billion dollar business in the United States alone, built partially on selling gadgets and DVDs with incredible claims to people desperate to lose weight or look attractive. Meanwhile, good workout plans and simple truths lurk in the background waiting for their time to shine. All of this results in a ton of misinformation about exercise in general and Lifehacker.com set out to find the truth.

LIAR, LIAR, PANTS ON FIRE!!

• Myth 1: No Pain, No Gain

• Myth 2: Soreness After Exercise is Caused by Lactic Acid Building Up in Your     Muscle

• Myth 3: Exercise Takes Long Hours/Is Worthless If I Can't Exercise Regularly

• Myth 4: You Need a Sports Drink When Exercising to Replenish Your Body's Electrolytes/Minerals/Etc

• Myth 5: Stretching Before Exercise Will Prevent Injury

• Myth 6: Working Out Will Only Build Muscle, Not Help Me Lose Weight 

• Myth 7: Exercise Will Help Me Lose Weight Quickly

• Myth 8: You Need to Take Supplements to Build Muscle

• Myth 9: If You Don't Exercise When You're Young, It's Dangerous When You Get Older

• Myth 10: Working Out at Home/Working Out at the Gym is Better than Working Out at Home/Working Out at the Gym

Read the full article for details HERE.

Review: Luna Bars

Soooo, I decided to try out some protein bars...in particular Luna Bars.  These bars were created by women for women to provide us with vitamins and nutrients that we need.  Their website states that these are not meal replacement bars, but an "organic nutrition bar which provides the nutrition women need to maintain active, healthy lives. It is a delicious, nutritious and convenient snack that satisfies and curbs hunger between meals, helping to prevent high calorie/high fat snack cravings such as potato chips or candy bars."

I bought three flavors:  Caramel Nut Brownie, Chocolate Dipped Coconut and S'mores.   I needed a snack the other night so I broke the Caramel Nut Brownie in half to try it.  Luna's website describes it as "Rich chocolate brownie goodness drizzled with creamy caramel."  Yes, there is a caramel layer on top with a chocolate drizzle and a chocolate layer on the bottom.  My problem comes with the middle of the bar or the brownie, which is like a dark chocolate rice crispy kind of taste.  I am sure some people would love this, but I am not a fan of dark chocolate so I won't be buying this one again.

Photo courtesy of CrazyFoodDude.com

 
I tried the Chocolate Dipped Coconut after church one Sunday.  My tummy was growling, but I was out running errands with no lunch in sight.  Luckily, I had this bar in my purse.  Luna's website describes it as " A deliciously decadent combination of toasted coconut and chocolate."  I don't know about that decadent part, but the bar was pretty good, even if it was a bit thick and chewy.  Make sure you have some water around to wash it down.  It took me a couple of bites to get used to the consistency.  Some reviewers say that it reminds them of Samoas, but it's not THAT good!  FYI - That's my favorite Girl Scout cookie in life, lol!  Overall impression?  It was tasty enough that I would buy it again.

 Photo courtesy of Iwannabeadomesticgoddess.com

I finally got a chance to try the S'mores bar.  Luna's website says "Marshmallow nuggets swirled with graham crackers, topped with dark chocolate."  This bar tasted a lot like a thicker, chewier rice crispy treat with chocolate on the bottom.  Take a wild guess if that means it was good??  Yep!  Again, it was tasty enough for me to buy it again. 

All in all, these bars were tasty snacks.  However, at about 180 calories, they were a bit too much for me for a snack.  That's usually my calories count for two snacks.  Lo and behold, they come in a mini version that's only 80 calories!!  I will have to try these flavors at some point.  If you already have, let me know what you think.

LUNA Minis are available in two varieties (10 minis per box):
  Nutz Over Chocolate® and S’mores
  White Chocolate Macadamia and LemonZest®

Are You Obese? BMI vs. WHR

I recently read the article, “Obesity could affect 42% of Americans by 2030” at USAToday.com.  In the comments section, someone (who disagreed with calculating levels of obesity by using BMI) said “If somebody wants to know if they're actually fat - divide your waist measurement by your height.”  Curious, I decided to Google this statement and found a number of articles that refuted the fact that BMI was the best indicator to determine if one was overweight.  The Weight-to-Height Ratio (WHR) is a much better method to determine if someone is susceptible to health risks associated with obesity.

Concept
BMI or Body Mass Index, a ratio of weight to height, has long been considered one of the best measures for assessing overall health risk.  Getting your BMI into a healthy range used to be considered a top health priority. However, recent research shows that there is a new sheriff in town: your waist-to-height ratio (WHtR). Studies now indicate that WHtR is a much better measure than BMI for assessing obesity and cardiovascular risk. 

The Research
In a recent study presented in the Journal of Clinical Endocrinology Metabolism, the WHtR was the strongest predictor of cardiovascular risk and mortality. On the other hand, BMI was not always positively associated with cardiovascular risk. The results of this study discourage the use of BMI as a measure of health risk and encourage the use of WHtR.  

BMI Flaws
BMI provides a guide to the relationship between a person's height and weight. However, having a high BMI is not always a telltale sign that one will be at greater risk for disease. For instance, many thin people who have low or normal BMI's still have heart attacks or die from strokes and many people who have high BMI's are in good cardiovascular shape (as the study above indicated). BMI does not take into account an individual's frame, gender, or the amount of muscle mass versus fat mass. For example, two people can have the same BMI, even if one is much more muscular and carrying far less abdominal fat than the other; this is because BMI does not account for differences in fat distribution.

 WHR
The WHR is calculated by dividing waist size by height, and takes gender into account. As an example, a male with a 32 inch waist who is 5'10" (70 inches) would divide 32 by 70, to get a WHtR of 45.7 percent. The WHtR is thought to give a more accurate assessment of health since the most dangerous place to carry weight is in the abdomen. Fat in the abdomen, which is associated with a larger waist, is metabolically active and produces various hormones that can cause harmful effects, such as diabetes, elevated blood pressure, and altered lipid (blood fat) levels.

Many athletes, both male and female, who often have a higher percentage of muscle and a lower percentage of body fat, have relatively high BMIs but their WHtRs are within a healthy range. This also holds true for women who have a "pear" rather than an "apple" shape.

The following chart helps you determine if your WHtR falls in a healthy range (these ratios are percentages):

WOMEN
• Ratio less than 35: Abnormally Slim to Underweight
• Ratio 35 to 42: Extremely Slim
• Ratio 42 to 46: Healthy
• Ratio 46 to 49: Healthy
• Ratio 49 to 54: Overweight
• Ratio 54 to 58: Seriously Overweight
• Ratio over 58: Highly Obese

MEN
• Ratio less than 35: Abnormally Slim to Underweight
• Ratio 35 to 43: Extremely slim
• Ratio 43 to 46: Healthy
• Ratio 46 to 53: Healthy, Normal Weight
• Ratio 53 to 58: Overweight
• Ratio 58 to 63: Extremely Overweight/Obese
• Ratio over 63: Highly Obese 

Resources:

Calculate your BMI and WHtR with the BMI Plus Calculator at WebMD.

Original article at LiveStrong.com.

 

Something New: Week 6 Wrap-up

Just completed Week 6 of the competition!  I lost one more pound this past week for a total loss of 8 lbs!  Once I have lost 10 lbs, I am planning to enjoy my first cheeseburger since the competition began.  #Don'tjudgeme

Recap:
I am still doing the EA Sports Active 30 Day Challenge and have been mixing up my cardio by incorporating dance.  Now that has been a lot of fun!  My workouts have also gotten longer because I have been doing an additional 15-20 minutes of cardio on the days that I do my strength training.  I even got a chance to walk outside this week and noticed that my usual trek was a lot easier.  Plus, I was able to take two laps in the same amount of time that I used to take one.  My endurance is improving, so yay me!

Almond Milk vs. Soy Milk: The Great Debate

Soy milk and almond milk are the top two most popular dairy milk alternatives that are recommended for people with allergies, lactose intolerance, diabetes or heart diseases. They can also be used when baking or cooking savory dishes.  So which one is better for you?  I did a bit of research to help you decide.

Photo from: SeriousEats.com

Quick Facts

It Doesn’t Taste Like Milk: Honestly, the taste of soy milk takes some getting used to when you are used to drinking regular milk.  The consistency is a little thicker and the original tastes a little “beany”, which is why I prefer the vanilla flavor.  I don’t like to drink it alone, but it works great for me in cereals, with pancakes or with cookies.  Online reviews say that almond milk tastes sweeter and nuttier.  I haven't tried the original almond milk, but I have tried Silk Pure Vanilla Almond, which tasted like I was drinking vanilla bean ice cream.  Yummy :-)

Soy Milk is High in Protein: It’s the only one that’s comparable to cow’s milk, providing between 8 and 11 grams of protein per cup. Soy protein also has beneficial effects on cholesterol levels and may also help keep your bones strong. 

Almond Milk is Lower in Calories: If you’re counting calories, almond milk tends to be quite a bit lower in calories and sugar than most of the other non-dairy milks. It also contains monounsaturated fats, which are the same heart-healthy fats found in olive oil. Almond milk is fairly low in protein.

Calories for the original and vanilla flavors of each:

• Silk Original Soy Milk: 90 calories per serving
• Silk Pure Almond Original: 60 calories per serving
• Silk Vanilla: 100 calories per serving
• Silk Pure Almond Vanilla: 90 calories per serving
• Silk Pure Almond Unsweetened Original or Vanilla: 30 calories per serving

Nutritional benefits: Cow’s milk is a major source of calcium and vitamin D and non-dairy milks are not naturally high in these nutrients. Some brands are fortified to make them comparable to cow’s milk as a source of calcium and vitamin D. Both soy and almond milk are excellent sources of B vitamins and all essential minerals including iron, magnesium, phosphorous, zinc, copper and manganese. These minerals help control your blood pressure, improve your blood oxygenation, and protect you against diseases.  One notable advantage of almond milk is that it is much higher in vitamin E and manganese, making it a more powerful drink for improvement of skin quality and protection against cancer. However, most brands of soy and almond milk contain added sugar, salt, and other things to improve the flavor (almond milk usually has more sodium than soy milk).

Resources:

NutritionDiva.com

FitDay.com