Eat, Sleep, Move: Lack of Sleep can make you fat: New Study


Food and exercise are not the only things that will affect your weight!  Loss of sleep will affect your weight too!

A report came out on a study about sleep and weight. According to the research, patients with more weekday sleep debt were 72 percent more likely to be obese when compared to participants who had no weekday sleep debt. And after six months, weekday sleep debt was significantly associated with obesity and insulin resistance. Worse yet, after 12 months, “for every 30 minutes of weekday sleep debt at baseline, the risk of obesity and insulin resistance was significantly increased by 17 percent and 39 percent, respectively.”

Diabetes and obesity are two metabolic diseases characterized by insulin resistance. These diseases can be a result of metabolic syndrome, which refers to the cluster of three or more cardio-metabolic risk factors, including insulin resistance, high blood pressure, and high cholesterol. Given this, the findings reinforce the existing idea that “sleep loss is additive,” and that it can negatively impact metabolism.

metabolic syndrome



Don’t let your schedule run you down so that you can’t sleep.  Yes, exercise is important, but if you can’t get in the sleep, then cut a bit on the exercise to get the sleep–unless you can find other things to cut back on!


It isn’t Eat, Pray Love:  It is:


If you have sleep issues, have them diagnosed by a doctor.  If you have sleep apnea, get help for it and if you have the breathing machine–use it.  I know so many who have it and don’t use it!  Besides dying in your sleep–it can cause you to be exhausted and overweight.


If you have other issues with sleep, see your doctor about meds.  Start exercising, which helps sleep.  Take a hot bath before bed.  Make sure you have vitamin and minerals each day.  Go to bed earlier.  Turn off the TV, Phone, IPAD, Computer, VIdeo Games, etc.  Work on it, don’t just be sleepy.  If it is stress, try L-Theanine 200 mg., see a therapist and/or a doctor for meds.

EXERCISE!  It will help you sleep.

Sleep will help you be skinny!  And if you sleep more, you will also have more energy to exercise and eat right–other tools for weight loss!

Some Things You Can Do to Assist In Your Diet

Want to lose weight, well there are 7 strategies you have to do to psychologically and physically set yourself up to lose weight!


1.   Organize Your Home: A disorganized home can interfere with achieving your health and fitness goals. Assess the mess in your home by going through every room and decide what needs to be dealt with (purge too), and then figure out a way to keep it organized permanently.

2. Shop Healthy: Stop buying junk foods and replace them with high-quality nutritious foods.  You’ll ultimately save on those doctor bills because you will get healthier. Cut costs by creating a weekly meal plan for breakfasts, lunches, and dinners, as well as snacks, and then tally up the ingredients you’ll need and prepare a shopping list.

3. Cook and Prepare Meals in Advance:  If a busy schedule is keeping you from making homemade meals, knowing that there is already something healthy in the fridge or freezer that you can simply reheat will help you resist fast food or other unhealthy dining options. Cook a few meals in advance each week to serve midweek or later. Soups, casseroles, and stews made with lean protein and plenty of vegetables and they can be frozen and used later on.  I cook things on Sunday and have them throughout the week.

4.  Take Time to Eat at Each Mealtime: Taking the time to savor your meals can actually aid your weight-loss. When you sit down to enjoy what you’re eating, thinking about every bite, you’ll feel more satisfied and eat less. Mealtime is also designed to give you a break from your hectic schedule and allow you to catch up on what’s happening in the lives of your family and/or friends. This is also good role modeling for your children.

5.  Healthy Snacks:  Regular mid-morning and mid-afternoon snacking can be a challenge, particularly when you’re on the go. But with some planning and preparation, you can put together a healthy assortment of snacks to help curb your hunger and prevent cravings. Bring a bag containing healthy options like part-skim mozzarella cheese sticks, chopped veggies, low-carb protein bars or shakes, measured out nuts or nut butter, hard-boiled eggs, and/or lean deli meats.

6. Prioritize Consistent Exercise:  I have classes and incorporate them into my weekly calendar.  I think of it as like going to my second job.  I just do it. Regular exercise can help keep your metabolism revved so you lose weight faster. In addition, exercise can also help prevent the onset of diseases, such as heart disease, cancer, and diabetes, by reducing belly fat, high cholesterol, and high triglycerides.  Get at least 20 minutes of either cardio conditioning or core-strengthening exercise on most days of the week. But you should also aim to move more every day. The smallest movements add up and will improve your weight-loss results.

7.  Get Sleep!  You can never be truly healthy if you don’t get enough quality sleep. Recent studies show that people who sleep less tend to weigh more. Being sleep-deprived can also increase your risk of diabetes, heart disease, and other health problems. Also, if you are groggy throughout the day, you are more likely to snack and therefore, mess up your diet. If you continue to have trouble sleeping, see your doctor about assistance.  Try taking herbal supplements and turn off the electronics a good 30-60 minutes before bed.  The light from these items can affect your sleep.


The Little-Known Hero of Weight Loss: SLEEP!

More information is out about how sleep influences body fat composition.  The moral of this story is that a piece of the weight loss puzzle is that you must have a consistent bed time, a consistent wake up time and not get between 6.5 and 8.5 hours per day.


The main findings from the study, published online in the American Journal of Health Promotion:

  • A consistent bed time and, especially, a consistent wake time are related to lower body fat.
  • Getting less than 6.5 or more than 8.5 hours of sleep per night is associated with higher body fat.
  • Quality of sleep is important for body composition.

It is important to go to bed and wake up around the same time daily.

  • Study participants who went to bed and woke up at, or around the same time each day had lower body fat. Those with more than 90 minutes of variation in sleep and wake time during the week had higher body fat than those with less than 60 minutes of variation.
  • Wake time was particularly linked to body fat: Those who woke up at the same time each morning had lower body fat. Staying up late and even sleeping in may be doing more harm than good, Bailey said.

“We have these internal clocks and throwing them off and not allowing them to get into a pattern does have an impact on our physiology,” Bailey said.



Can Lack of Sleep Make You Fat?

Could lack of sleep be causing you to gain weight?

If you’re feeling sleepy at work, you may be tempted to reach for a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family — no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

Eventually, sleep deprivation can sabotage your waistline and your health.

The immediate result? You may be able to fight off sleepiness. Poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

If you accumulate too much sleep debt, your body will crash.

Not getting enough sleep is common – especially in the U.S.

Understanding the Sleep-Diet Connection


“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly.

On average, we need about 7.5 hours of quality sleep per night, he says. If you are a five-hour sleeper and start to sleep for seven hours a night, you could start dropping weight.

Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones.

The two hormones that are key in this process are ghrelin and leptin.

  • Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.
  • Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”

More ghrelin plus less leptin equals weight gain.

“You are eating more, plus your metabolism is slower when you are sleep-deprived.

So, recommendation as part of your new way of life–eating right and following the rules, exercise (even if it is just 15-30 minutes a day of walking) and SLEEP!



Fall Into Dieting and Be Less Sick Too!

Fall or Autumn is now here.  Time to worry about colds and flu!  However, the things that you need to do to boost your immune system are very similar to the things that you need to do to lose and maintain weight.  If you start to do these things now, you will have a double benefit.


Did you know that if you are eating a diet without simple sugars in it, you can boost your immune system?

  • Avoid sweets, desserts, white flour, refined grain products–all which turn into sugar quickly.  Studies have shown that refined sugars can suppress your immune system for hours after you have ingested them.

Other things you should do to Boost Your Immune System:

  • Drink plenty of fluids, especially warmer fluids.Consuming adequate fluids supports all of your bodies’ functions including the immune system.
  •  Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week.
  • Drink herbal teas. Keep a bottle of filtered water with you at all times.
  • Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. If you do drink juice, dilute it with 2/3 water! THIS ALSO WILL HELP YOU LOSE WEIGHT.
  • Try a daily saline flush. Along with staying hydrated, flushing your sinuses with mild salt water helps to keep mucous membranes moist which protects you from microbes. You can use a neti potor easy to carry plastic bottles that come with saline packets to take with you when traveling or even at the office! Be sure to rinse them well with warm water and soap and air dry between uses. Studies have also indicated that flushing one to two times daily is appropriate and you should not go over this.
  • Have protein with each meal. Proteins are the building blocks of the body. This includes your immune and detoxification systems. Organic, clean, and lean animal protein as well as plant-based (legumes, nuts/seeds) proteins are important to get with each meal and snack. About 6 lean protein meals a day, but small portions (4 ounces of meat, on average–the palm of your hand).  THIS ALSO WILL HELP YOU LOSE WEIGHT.
  • Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals! Add these to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum antimicrobial properties.  THIS WILL ALSO HELP YOU LOSE WEIGHT.
  • Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. About 2 small servings a day, and you are better off avoiding the root vegetables due to the sugar content.  THIS WILL ALSO HELP YOU LOSE WEIGHT.
  • Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier on those dark winter nights. Aim for seven to eight hours of sleep a night. Getting too little sleep also will hurt your metabolism.  If you get enough sleep, THIS WILL ALSO HELP YOU LOSE WEIGHT.Get regular exercise. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defenses.  THIS WILL ALSO HELP YOU LOSE WEIGHT.



Do You Know That Stress Can Make You Fat?

What’s so bad About Stress?

Under normal daily stress conditions, normal cortisol levels (stress hormones) help the body control blood pressure, blood sugar levels, and even inflammation. But, in prolonged stress. When stress becomes chronic, too much cortisol in the body wreaks havoc.

cortisol-chart2 copy

Signs & Symptoms of a Cortisol Imbalance

Chronically elevated cortisol levels may contribute to:

  • Thyroid problems
  • Cognitive decline
  • Sleep disorders
  • Anxiety & depression
  • Compromised immune function
  • Increased blood pressure

Do you think you’re a  victim of increased cortisol levels.  Speak to your doctor, but the following questions may help you discern if you’re suffering from a cortisol imbalance.

  • Do you suffer from depression, anxiety, nervousness or irritability?
  • Do you struggle with sleep waking frequently in the middle of the night, unable to get back to sleep?
  • Do you feel light-headed when standing up quickly?
  • Do you crave carbs?
  • Do you struggle with weight gain?
  • Do you have high blood pressure?

If you answered yes to more than one of those questions, you may have a cortisol imbalance.

Your doctor can conduct  a 4-point salivary test.  Saliva has been proven to be a better source of cortisol testing over blood and offers concrete results.

Tips for Controlling Cortisol Levels

You should always consult your physician when it comes to achieving healthy cortisol levels.

However, these lifestyle changes may be of help when dealing with a cortisol imbalance.

  • Eat REAL food. Limit or avoid packaged, processed and non-organic foods.
  • Avoid additives and dyes. Additives, preservatives, GMOs, dyes, food coloring, hormones, pesticides, and antibiotics increase the toxic load to the liver – adding stress to the body.
  • Avoid sugars. Cortisol causes gluconeogenesis, the production of sugar from non-carb sources – elevating blood sugar levels. Avoid a diet heavy in starchy carbohydrates and added sugars to help counteract the response of cortisol.
  • Eat healthy fats and/or Take Omega 3 Fish Oil. Omega-3 fatty acids, are anti-inflammatory and help counter the inflammatory effects of cortisol. Try adding a quality omega 3 fish oil into your daily diet.
  • Drink water! Water will help hydrate cells and detoxify the body. Stay hydrated!
  • Get Your ZZZ’s. Sleep is the most important thing when it comes to reducing cortisol and restoring the adrenal glands. Aim for  7-8 hours of sleep. Have trouble falling asleep?  Turn off all artificial light. Artificial light tricks the body into releasing more cortisol, suppressing melatonin, making it difficult to fall asleep.
  • Take a multivitamin daily.

Your doctor can conduct a test, but there are some saliva tests you can do yourself through online services like this one.