MEET GABY! Another Testimony of Transformation. WOW!

This girl is AMAZING! She exemplifies the perfect client. I started her on my "Metabolic Reset" meal plan a couple of months ago and she has been the STAR student. She committed to the plan every step of the way and the results have been phenomenal in such a short period of time.

I am so proud of her. She has turned her metabolism into an inferno and in 8 short weeks, she already emodies a new person.

Gaby is going to share her story of change with you, and she tells it so well there's not much else I need to say. But I will tell you this....she has inspired ME. My strength and determination is no match for hers. She is going to be JUST FINE from now on. She has learned how healthy happens. Becoming healthy is a journey and she's got the rest of her life to do it.

 

Enjoy Gaby's Story! It tells a lot about her personal experience AND it will give you great insight into how the plan works.   

 

You will also get to see her before and after photos!!

__________________________________________________________________

 

 

I met Liz a couple years ago in WA when I joined a gym in a last ditch effort to drop some weight.  My husband and I were trying for a baby and I didn’t want to be the 200 lb pregnant lady.  Liz was teaching the group fitness classes there, and she was a whirling dervish of energy, enthusiasm, and fitness “know how.”  I believe I dubbed her Lady Crazy Pants because her classes were so tough. But somehow, she made me actually like working out.  I exercised for 5 months before and all through my pregnancy.  After I had my baby and I felt up to it, I went back to the gym. I worked out 5 days a week for an hour every day for the next 4 months...but I didn’t lose a single pound.

 

I decided then and there to call in reinforcements. Unfortunately, Liz had moved away.  Would she want to help me even though we lived 3000 miles away?  Of course the answer was yes!  She was the first person to be brutally honest, and she said to me, “You are not losing weight because you are eating trash!  Exercise all you want, but it will not do a thing unless you clean up your nutrition.” So, I put myself into her hands and hoped for the best.

 

Nobody really believes that weight loss is 80% nutrition and 20% exercise, but it is true. I have been dropping weight steadily ever since I changed my nutrition.  The most important thing is that I am dropping body fat while maintaining my muscle mass.   Let me give you an example.  I am currently 159 lbs and have a body fat content of 33.8%. When I got out of the Army, I weighed around 140 lbs, with a body fat content of roughly 32%.  WHAT?!?! How is it possible that at almost 20 pounds heavier, I almost have the same BF content that I did when I was in peak physical condition?  It is because I am finally nourishing my body and because of that, my body is finally releasing the excess baggage.

 

Liz started me out on a raw food cleanse.  For 10 days, I had freshly juiced organic produce in the morning and huge salads for lunch and dinner.  Liz was able to work with the fact that I was nursing and had to maintain certain caloric and nutritional needs.  Then she moved me to her plan. I eat 3 meals and 3 snacks every day, about 3 hours apart. I also try to drink a gallon of water every day.  I don’t eat “rabbit food”, but real food.  I eat everything from beef to green veggies.  I have pasta, I have cheese and bread.  I DO NOT feel like I am “dieting”.  I never feel hungry. I lift weights and do cardio, but I don’t spend all day in the gym.

 

The best part about this lifestyle is that I am learning so much while I am doing it.  Liz didn’t just tag me and release me back out into the wild.  She is there every step of the way.  Every week I check in with her and tell her how I am doing (if I don’t, she gently reminds me).  If I have concerns or questions, I call her. If I have a breakdown and want to cram a large order of onion rings and a fat burger down my pie hole, I can call her.  She explains why my body is responding so well to the food I am eating.  She has taught me how to maintain this lifestyle when I reach my goal.

 

That’s what this is, a lifestyle, not a diet.  If you want to maintain a healthy body, you have to watch your portions; you have to watch your calories, you have to fill your body with nourishing superfoods.  That isn’t to say that you can never indulge yourself.  Of course you can, you just have to practice moderation.  Most importantly, you must forget the scale and focus on health.  If I never get below 150, but my body fat is 20% and my lean muscle is 80%, I will be happy with that.  That right there is probably the most important lesson that Liz has taught me.

 

I know there are some people out there are thinking “Why would you need someone to help you eat healthy, that’s so easy!”  However, if you are like me and you have no idea where to start, you’ve come to the right place.  It is OK to ask for help.  It doesn’t mean that you are weak, or stupid or whatever.  It means you want to get healthy.  Liz will help you get there.  She has helped me so much and it has only been two months! I feel better, I have tons of energy, I look great and I will be able to ensure that my son can grow up happy and healthy as well.  Best of all, my husband and I will be around to see that happen.

 

Pre-Program:                    8 Weeks Later!

Weight: 175.5                                                                           Weight: 159.5

Body Fat %: 38.9                                                                      Body Fat %: 33.8%

Body Fat Pounds: 68.3                                                             Body Fat Pounds: 53.9

Lean Body Mass Pounds: 107.2                                              Lean Body Mass Pounds: 105.6

                   

Chest: 47”                                                                                  Chest: 43"

Waist: 38.75”                                                                              Waist 34"

Hips: 43”                                                                                     Hips:40.5"

Thigh: 24.5”                                                                                Thigh: 22.75"

Arm: 15.5”                                                                                   Arm:12"

Total Inches: 168.75"                                                                           Total Inches152.25"

Total Inches lost: 16.5”

Total Pounds Lost: 16 lbs

Total Fat Pounds Lost:  14.4 lbs

 

   

  

 

Now THAT'S one HOT and HEALTHY Mama!!!!!!!

 

 

 

 

 

 

 

Becoming Iron Woman

Well, I may be made of steel, but apparently I'm lacking some serious iron.

In the past month or so, I have felt OFF. I have been tired beyond what is normal to me. My workouts have been lacking. I've been fatiguing easier. 

It was a familiar feeling...a distant one...it was time to get a blood test. 

I went in for blood work just prior to the "superfood supercharge" I am doing right now. The results came in yesterday, and once again...I am ANEMIC. I thought I had this beat, but it's back. :(

It's interesting that once I transitioned back into a normal diet that included animal protein, I became iron deficient again. That is precisely what the doctor ordered....more meat. Clearly, for me...this was not the answer. Am I anti meat? No. But was meat the cure to my anemia? No. 

Don't get me wrong, I still ate lots of superfoods, but not nearly as many as I did during my one month Superfood Vegan Cleanse several months ago. My blood was great back then! So was my endurance, my mood, my energy. Basically, I felt amazing. 

Recently, not so much. 

Anemia is actually not uncommon at all. Many people suffer from it in a low grade way. It's no fun, but there are natural ways to get out of the Red Zone. SO, let's take a quick look at Anemia. 

What is Anemia?

Anemia (uh-NEE-me-uh) is a condition in which your blood has a lower than normal number of red blood cells.
Anemia also can occur if your red blood cells don't contain enough hemoglobin (HEE-muh-glow-bin). Hemoglobin is an iron-rich protein that gives blood its red color. This protein helps red blood cells carry oxygen from the lungs to the rest of the body.
If you have anemia, your body doesn't get enough oxygen-rich blood. As a result, you may feel tired or weak. You also may have other symptoms, such as shortness of breath, dizziness, or headaches.
Severe or long-lasting anemia can damage your heart, brain, and other organs in your body. Very severe anemia may even cause death.
 http://www.nhlbi.nih.gov/health/health-topics/topics/anemia/

 

What Causes Anemia? 

Let's Look at the most common cause 

• Iron-deficiency anemia occurs because of a lack of the mineral iron in the body. Bone marrow in the center of the bone needs iron to make hemoglobin, the part of the red blood cell that transports oxygen to the body's organs. Without adequate iron, the body cannot produce enough hemoglobin for red blood cells. The result is iron-deficiency anemia. This type of anemia can be caused by:

• An iron-poor diet, especially in infants, children, teens, vegans, and vegetarians
• The metabolic demands of pregnancy and breastfeeding that deplete a woman's iron stores
• Menstruation
• Frequent blood donation
• Endurance training
• Digestive conditions such as Crohn's disease or surgical removal of part of the stomach or small intestine
• Certain drugs, foods, and caffeinated drinks

 http://www.webmd.com/a-to-z-guides/understanding-anemia-basics?page=2

(Interesting how they say a vegan diet is low in iron. This is only true if these are not plant based vegans. For myself, a month of veganism increased my iron).

Endurance Training CHECK

Genetics CHECK Thanks, Mom

So, How does one increase iron in there blood?

Well, the doctor will most likely prescribe you an iron pill. 

I recommend finding an alternative to the iron pill.

They will constipate you for days. They are awful. 

I have taken them before. I ended up having to get an xray because my abdomen was so swollen. I was in severe pain. And well, I won't tell you all the things the doctors prescribed me to fix THAT problem. 

It's funny how prescription medications just snow ball.

I took matters into my own hands and decided to start from square one....Get rid of the iron pills. 

I began researching ways to boost iron naturally. 

Here are some of the home remedies I followed.

Home Remedies for anemia #1 It's very important to get the proper nutrients into the body. Eating a diet rich in cereals, rice, pastas, dairy products (milk, yogurt and cheese), vegetables and fruits, meat, poultry and fish, and finally dry beans, eggs, and nuts. Has been proven to help boost the immune system.
Home Remedies for anemia #2 Make sure you are eating plenty of iron rich food, such as, liver, green leafy vegetable, beets, dried fruits, bran flake, oysters, brown rice, lentils and molasses, raisins, prunes; breads and pastas made from hole grain flour.
Home Remedies for anemia #3 Avoid drinking coffee, tea and ingesting antacids, because they decrease iron absorption.
Home Remedies for anemia #4 Try to cook in iron pots; it is proven that doing it can significantly increases the amount of iron in your foods.
Home Remedies for anemia #5 During your pregnancy it's important to take the correct vitamins that will help you and your baby to be healthy.
Home Remedies for anemia #6 In addition take an organic form of Iron ( amino acid chelate ): 100 mg of elemental Iron daily (Iron aspararte, citrate or picolinate ), not the poorly absorbed sulphate which may cause constipation and/or stomachache. Vitamin C (500 mg), it's recommended to be taken with iron for better absorption. Desiccated liver tablets may be helpful as well and a Folic acid supplement, with Vitamin B6 and B12 should be used to prevent anemia.

Iron Rich Foods

Following are the best sources of food rich in iron:

• Lean red meats eg, beef, pork, lamb, duck, goose, horses are all rich source of iron.
• Seafoods such as oysters, clams, tuna, shrimp and salmon are also rich in iron. Clams and oysters are shell fishes that have high iron content and are extremely easy to cook. Oysters contain magnesium, zinc, calcium and copper.
• Beet Root which is deep red in color is another great source of iron and helps in replenishing and cleansing the system. It helps the regeneration and reactivation of RBC’s.
• Spinach is yet another iron source amongst the greens.
• Broccoli is an iron rich vegetable that is easily cooked and has seen plenty of use in salads.
• Almonds are a source of iron that can be included in the daily diet.
• Dates are another type of dry fruits that have high levels of iron in them and have a variety of uses in different recipes to add the extra sweetness.
• Fenugreek is an herb that is commonly used in countries like India. It is rich in iron and it is also known to be good for diabetic patients.
• Asparagus can be a great source of iron when included in your daily soups and salad intake.
• Romaine Lettuce is a good source of iron and can be consumed in its raw form. Most commonly they are used in salads and sandwiches.
• Swiss Chard has a lot of health benefits and they are known to increase the absorption of iron in the body.
• Another important source of this mineral is Kale Cabbage.
• Corn also contains iron and it can be eaten as a nutritious snack when boiled with spices.
• Potatoes along with their skin are another source of iron, They also enhance the absorption of iron in the body.
• Yet another dry fruit that enhances your iron content in the body are raisins. These are recommended for anemic patients. They also have antioxidant properties that helps protect the cell structure.
• Amongst fruits the richest source of iron is seen in apricot, watermelon and figs. They can be eaten raw and in case of apricots, the dried forms can be consumed. They have various other health benefits as well.
• Carrot is a good source of iron.
• Whole wheat products like bread and rotis are also good for incorporating iron in your diet.
• Tomato has the characteristic red color that is an indication of the presence of iron and is an ideal source due to its vast use in the daily diet.
• Some other rich sources of iron include lentils, green peas, soybeans, alfalfa, barley, chickpeas, bran flakes, museli, tofu, green beans, cashews, soy yogurt, millet, sesame seeds, finger millet, sprouts, lima beans, pork roast, kidney beans, egg yolks, turnip greens, pumpkin, prune juice, beet leaves, Bok choy, navy beans, black eye beans, pinto beans, tempeh, tahini, pumpkin seeds and so on.

What am I doing this time around?

Well, I'm NOT picking up the iron pills my doctor called in. Instead, I picked up a product that has FABULOUS reviews and I can't wait to try it.

It's called Floradix. You can get it at your local health food store.

I mix a cap full in with my superfood smoothies. Not too bad!

 

What is Floradix?

  Floradix provides maximum absorption by using the most highly absorbable form of iron, iron gluconate. Floradix also contains B vitamins and vitamin C to enhance absorption, herbal extracts to increase digestion, and fruit juices to ensure proper stomach acidity.

A twenty milligram dose of Floradix satisfies the Recommended Daily Allowance (RDA) of fifteen milligrams of iron for women of child-bearing age. Iron is essential for hemoglobin formation and for the effective circulation of oxygen throughout the body.

Without adequate levels of iron in the blood, one will be left feeling lethargic and tired. Women are more likely to suffer from anemia and low blood-iron because menstruation, pregnancy and breastfeeding tax their iron stores. Vegetarians are at higher risk of developing iron deficiency and so are those who eat little red meat.

The Inside Scoop:
Liquid iron gluconate (Floradix) is one of the most reliable and trusted forms of liquid iron world wide. This time tested, non-constipating & well-known liquid iron and vitamin formula helps prevent iron deficiency and will greatly increase your energy, overall health and well being.

Here are some reviews:

"I am a male endurance athlete who has had iron deficiency and borderline anemia for many years. Year after year my bloodtests would show anywhere from "low normal" to very low levels of red blood cells and also low hemoglobin and hematocrit levels. During and after hard workouts I would feel very tired and would have to rest and recover alot longer than my athletic friends who had done the same workout. I tried everything from eating red meat 3 times a week to taking various types of "iron pills". Nothing worked until I starting taking Liquid Floradix. This stuff is really amazing! After only about 4-5 days I began to feel alot stronger during my workouts and just had more energy in general throughout the day. I definitely recommend this product to anyone who has had a problem absorbing iron using the normal methods. This stuff has really changed the way I feel. Try it--you won't be sorry!"

http://www.amazon.com/Salus-Haus-Floradix-17-Ounce-Bottle/dp/B0010EI0CA/ref=sr_1_1?ie=UTF8&qid=1348364544&sr=8-1&keywords=iron+floradix

"Had a tough delivery with my first child and needed iron. Found iron supplements to be too harsh...and months later saw an ad for this in a mom's mag. This time around, I tried it and love love love it... I assume it works for my iron levels and it doesn't have those side effects one might expect with taking iron. PLUS, it is in this fruit-juice base so the flavor/taste is not bad at all -- no real aftertaste. You just kinda taste this "natural" tasting berry juice flavor.... so, I like it a lot. Very impressed."

 http://reviews.vitacost.com/4595/22991/flora-floradix-floravital-iron-and-herb-yeast-free-17-fl-oz-reviews/reviews.htm

 "Blood work showed anemia - I took over the counter and prescription iron supplements for months and nothing was working.
I went to a small but knowledgeable supplement store and Floradix was recommended... with Floradix I had no nasty symptoms and when I did a blood test approximately 2 months later my iron levels were normal!!"

http://www.drugstore.com/flora-floradix-iron-herbs-liquid-extract-formula/qxp220219

This is Definitely Going on my Fit List!

I can't wait to see the results!
 

Wednesday Workout: Birthday Style

I'm going to share with you all what I did for my OptiMom Bootcamp class today. It was a rockin workout and it was all in honor of one of our fabulous members who turned 44!

BIRTHDAY BURPEES!!!

I designed this workout around her birthday. Feel free to modify and use your birthday to create a great workout too. 

Our participant turned 44 and was born on the 17th.

A. 4x11=44

We began with a series of 4 exercises and performed 11 reps of each because 4x11=44

1. 11 Situps

 

2. 11 Pushups

 

3. 11 Burpees

 

4. 11 Curl and Presses

B. 17-4x4's

She was born on the 17th, so we did 17 rounds of 4 rep Supersets

1. 4 Dumbbell Plie Squats

 

2. 4 Pop Squats

 

Repeat 17 times

OUCH.

C. 4x11=44 Again!

D. 17-4x4's

1. 4 Tricep Dips

 

2. 4 Overhead Dumbbell Tricep Extensions

 

Repeat 17 times

E. 4x11=44 Again!

F. 17-4x4's

1. 4 Bridges 

 

2. 4  Knee Ins: Hold at the top and squeeze together knees

 

Repeat 17 times

G. 4x11=44 Again!

H. 17-4x4's

1. 4 Flutter Kicks

 

2. 4 Scissors

and you're FINISHED!!!

GASP! Are Protein Shakes just Making things WORSE?!

I was recently asked an EXCELLENT question via email and wanted to address it as a blog topic. 

You will often hear me talk about the importance of consuming a protein shake after exercise. Why do I emphasize this? 

Because protein shakes offer a rapid delivery system for amino acids that aid muscles in recovery, repair, and growth. They are often fortified with essential vitamins and minerals and contain a carefully constructed balance of macronutrients to help you reach your fitness, physique, and nutrition goals. 

The email I received addressed the issue of consuming protein shakes post exercise when there is a build up of lactic acid in the blood. Why is this an issue?

Because protein is typically acidic and can further the acidity of your body's pH.

 Maintaining a slightly alkaline pH in your body helps to keep you in optimal health. It would therefore seem that consuming a large amount of protein post-exercise would throw off the body's pH making it even more acidic and defeat the purpose of healing which is what I promote above all else. :)

Below is an example of one argument against protein shakes. 

 "Protein shakes are a protein-rich food. They make blood more acidic. Your body will try to neutralise the acid by pulling calcium from the bones, which can weaken the bone structure and possibly cause breaks and fractures. Researchers at the University of California at San Francisco studied 9,000 women and found that women who consumed foods with a higher level of acidity, such as meats and hard cheeses, had nearly four times more hip fractures than those who didn't. A diet high in protein, such as from protein shakes, can directly contribute to frail bones or osteoporosis."

 http://www.ehow.co.uk/about_5108540_do-protein-shakes-side-effects.html

This study however, is based on women who got most of their protein from dairy and meat sources and makes a generalization about all protein.

Well, here is MY argument. :)

Plant-based protein happens to be very alkaline. YAY!!! Simple as that.

This is part of the reason why I support the use of vegan and plant-based proteins when looking for a shake. They provide the same amount of protein as other shakes without making your blood more acidic. 

But, if you are using a whey protein...don't fret just yet. They are actually not as acidic as some may argue. In fact they have a more alkaline pH than animal based proteins such as meat and dairy.

And just to be obnoxious and nerdy about the whole thing. Most whey proteins have a PRAL value (Potential Renal Acidic Load) that is in the negatives. (Negative values are alkaline. Positive values are acidic).

Many whey protein powders actually have lactose removed almost entirely from them. These are mostly in the form of protein isolates, but you always want to check just to make sure. 

At any rate, sticking to a plant based protein (and by this I do NOT mean SOY) is the way to go in my opinion. Many of them are fortified with additional superfoods such as greens, maca root, turmeric, probiotics, and other natural energy boosters. 

My Favorite?

Vega Sport 

Another alternative to making your protein shakes less acidic is to add alkaline superfoods to your shake making it a delicious smoothie. An example would be bananas, spinach, and berries. 

Below is my favorite recipe

Add all these ingredients to a blender and serve over ice.

1 Scoop Vegan Protein
1/2 to one banana
A cup or two of spinach
10 raw almonds
1 Tbs of flax seed
a handful or two of fresh or frozen berries
A little purified water or unsweetened almond milk.
Blend and ENJOY. 

Also, adding turmeric to your smoothies is excellent at alkalizing blood and reducing inflammation. You all KNOW how much I love turmeric. Here is a great turmeric smoothie recipe I found. 

Turmeric and Ginger Smoothie

 

Turmeric and Ginger Smoothie (dairy-free)

1 ripe banana
1/4 – 1/2 teaspoon turmeric powder*
1/2 – 1 teaspoon fresh grated ginger**
Coconut milk – about 1/3 cup***
Coconut oil – a large spoonful
Pinch of sea salt
Lemon juice – 1-2 teaspoons (optional, but without it I find coconut milk to taste a bit flat)
Maple syrup or honey (to taste)
1-2 raw egg yolks – optional (from pastured hens)

1. Add all ingredients except the egg yolks into a blender (I use a hand-held blender). Blend until smooth. Add a little water if it’s too thick.
2. Add the egg yolks and give a quick pulse or two. Finish blending in egg yolk with a fork if necessary (I have read the proteins in egg yolks are fragile and should not be subjected to heavy blending).
3. Enjoy and feel good!

Notes:
*I found 1/4 teaspoon turmeric to be a good place to start, but I now do 1/2 teaspoon.
**Use as much or as little ginger as you like. If you don’t have fresh ginger or the time to grate it, try 1/4 tsp. dried ginger powder.
***If you can tolerate dairy, you could use yogurt, kefir or raw milk in place of the coconut milk. If you’re using yogurt or kefir you could omit the lemon juice.

And Finally!

Brown Rice, Pea, and Hemp Protein powders are another GREAT  source of vegan protein. These are great to blend into your children's smoothies as they are simple proteins free of additional fortifications that you may be unsure of. :)

Dreaming of Sleeping

I have officially decided that sleep deprivation for extended periods of time is quite possibly the worst thing the human brain and body must endure. 

If you are a sleep deprived right now, you are probably reading this hoping that it'll put you to sleep. I'll try to keep it as boring as possible. ;)

Last week I experienced about 8 days straight of pretty much NO sleep. I think I got a total of 4 hours at the VERY MOST on a good night. On night 5, I actually slept for about 30 mins. It was horrific. I have NO idea what in the world was going on with me. As much energy as I have, I am actually the type that can fall asleep really well. 

I think it just started to get to that point where I was so afraid of not being able to fall asleep that I couldn't fall asleep. It got so bad for me physically that I was sick and I even think I hallucinated a few times. LOL. Please do not call a mental institution, I am not officially a schizo. 

ANYWAY, being a short-lived insomniac caused me to make some of the worst decisions about my body and my health that I've made in a LONG time. I was SOOOOOO Out of Order

First of all....I stopped working out. I was too tired. I forwent my exercise in hopes to get extra sleep. Yeah...didn't happen.

I also started eating like a crazy maniac. For one, I was off my routine, so I had no gauge on what times to eat. My whole 2.5 - 3 hour eating schedule went right out the window. I just ate for gratification. I wanted starchy sugary foods. They gave me a quick energy fix. I also overate because I could never get full and because I was feeling depressed and anxious from lack of sleep. Food totally and completely became a comfort thing for me. 

Third, all of my cognitive function and reasoning ability went haywire. I would sit there and tell myself what I KNEW to be true, but my mind was at war with my body and I caved into that crazy hole of irrational emotion every time a decision needed to be made. 

Fourth, I became desperate. I went to the store...the WAL-MART store and bought 5 different types of sleep medication. This is a BIG no no for me. I didn't care. I ended up taking NyQuil, benadryl, sleep assist, and a host of other things. All of these meds wired me even more. 

I was a HOT MESS.

FINALLY, I fell asleep one night after I wasn't even trying. I slept forever and woke up the next morning feeling like a new woman. Seriously, birds were chirping and fawns were dancing. I guess that broke the cycle because since then, I have been sleeping like a bear in hibernation and wake up singing obnoxious happy songs and thanking God for sparing me because I was SERIOUSLY one sleepless night away from certified CRAZY!

Well, I am still dealing with the aftermath. What did 8 days of sleep deprivation do to me. Long Term? Hopefully nothing. Short term? I put on about 5 lbs. And it all stuck right around my stomach. I am hoping to sleep all that off, which I know I will, but all this sleep deprivation compelled me to learn so much about the importance of sleep for one's overall health. Specifically, I researched quite a bit on the impact sleep deprivation has on one's hormone and metabolic function. 

I am going to break it down and make it real simple to understand why sleepless nights may be making you it hard for you to lose weight....as if dazed, emotional, and miserable weren't enough.

First, there are two hormones in particular that control your appetite. 

1. LEPTIN is the hormone that gives you the sense that you are FULL. 

2. GHRELIN  is the hormone that gives you the sense of HUNGER

People who are restricted from sleep have significant differences in the levels of these hormones. In fact, studies have shown that people who were subjected to sleep deprivation had a 45% increase in their appetites for sugary starchy carb type foods. That's a pretty big increase! UM, yeah...that would have been ME!

It is also shown that people who are sleep deprived begin showing insulin resistance similar to that of a diabetic. In layman's terms, it means that when you haven't slept well, your blood sugar stays elevated for longer. THIS IS BAD for your health! 

Other studies have actually shown that blood glucose levels will stay significantly higher in a sleep deprived person than someone who is well rested.

So, last week...if you and I went out for lunch and both had a sandwich from Atlanta Bread Company, my blood sugar would have stayed elevated for far longer than yours. When blood sugars stay high, your body acts accordingly to compensate. Hormones get thrown off and without going into the science of it....you gain weight faster. 

A lot of this has to do with stress as well. Cortisol is another hormone that is secreted by our adrenal glands. It is a fight or flight hormone that helps regulate our response to stress. When you are sleep deprived or in a constant state of stress, cortisol remains elevated and too much cortisol has been known to increase the amount of fat deposited around your midsection. Yeah....also ME!

Lack of sleep also accelerates aging as there is less time for your body to heal and restore itself. And it is highly advisable that you get to bed before 11 pm because the body actually goes through a metabolic process where the liver dumps toxins between 11pm and 1am. Your body deals with this process much better when it is in La La Land. I've actually noticed that if I don't fall asleep before 10 pm I will get a "second wind" and it becomes difficult for me to fall asleep until long after midnight. 

So what's the point of this boring blog entry? 

SLEEP!!! 

The American's average night of sleep has lessened by nearly 3 hours over the last 50 yrs. Look at what it's doing to us as a nation! 

Start making a good night's sleep a priority in your life. Figure out when you have to wake up and then try to be in bed 9 hours prior to that. Read a good book or a boring one until you fall asleep so that you can get a full 8 hours. This is my new goal for myself. I usually average about 6 hours, but after 8 days of no sleep, I am placing SOOOO much for value on this part of my life. 

I hope you do as well!