All tagged Sleep

The Secret to Losing Weight...While You Sleep | + FREE Checklist on the Top 10 Tips for Better Sleep Tonight |

Have you noticed that you’ve gained a few pounds lately?

But you’re not sure why?

You’re eating healthy most of the time…

You’re working like a boss…

You’re even working out a few times per week…

So, what gives?

There might be an explanation to slow and steady weight gain that you’ll be surprised by:

You’re getting less than 7 hours per sleep.

Yeah, but who isn’t??

It turns out that poor sleep is a major contributor to weight gain.

Lack of adequate sleep (7-9 hours) puts you at a 55% greater risk of obesity!

That lack of sleep causes:

·        Your brain to crave high-calorie foods

·        A spike in cortisol (remember that stress hormone…link to article)

·        Your body to store fat

·        A decrease in your ability to process carbs (and therefore you store more fat)

·        Your metabolism to drop

·        An increase in cravings

Oh yes, that’s why you’re seriously craving sweets, and snacking like crazy after dinner!

And there’s fascinating research out there on this, like this one study, which followed 16 adults for 2 weeks in the inpatient setting, and deprived them of adequate sleep for 5 days.

You should know that “deprived” meant 5 hours of sleep per night for 5 days…

Sound like a typical work week to you?

In just those 5 days, the adults gained almost 2 lbs!

They ate more carbs, fat, and more calories in general after dinner.

When you’re tired, you simply eat more food.

And if that lack of sleep is chronic (hello, work like, family life, social life), the weight creeps on slowly and steadily.

Want better sleep?  And want it now?

I’ve created a checklist for you with my top tips that you can implement TODAY to get better sleep TONIGHT!

You can download your free checklist for the Top 10 Tips for Better Sleep Tonight here.

The One Food to Help You Be Happier

You know the expression, “Happy Wife, Happy Life?”

Well, I’m proposing an updated version of that:

Happy Gut, Happy Life!

You’re right, it doesn’t quite have the same ring to it…

But it does happen to be more accurate.

That’s because the happiness hormone, serotonin, is mostly made in our gut.

In fact, it’s a whopping 90% of serotonin that is made in our gut!

Serotonin is the “feel good” happy hormone that affects our:

  • Mood

  • Sleep

  • Appetite

  • Digestion

And if we’re low on serotonin, we:

  • Feel low

  • Have trouble sleeping

  • Feel anxious

  • Have cravings for sweet and starchy food

And chronically, low serotonin can increase the risk of:

  • IBS

  • Heart disease

  • Osteoporosis

So how do we make sure our bodies are producing enough serotonin?

Well, it all starts in the gut.

The microbes in our colon determine whether our cells make enough serotonin.

If we have a healthy and diverse group of microbes, then our cells can make serotonin.

And how do we make sure we have a healthy and diverse group of microbes?

We feed the good bugs in our gut!

And what do the good microbes eat?

FIBER!

Now, fiber comes in many shapes and sizes (soluble, insoluble, resistant) but there’s one type I want you to focus on:

PREBIOTICS!

Prebiotics are the specific fiber-rich, fermentable foods that feed the good microbes in our gut. 

Here’s your must-have list of prebiotics to add to your meals:

  • Bananas

  • Onions

  • Garlic

  • Artichokes

  • Soybeans

  • Oatmeal

  • Flax

  • Barley

  • Greens

  • Berries

When the microbes eat these foods, they grow and multiply and thrive.

And why is this all important?

Remember, Happy Gut, Happy Life!

When we feed the good microbes, they repay us by helping cells make serotonin.

And that serotonin, in turn, helps us live happier lives.

Need a few prebiotic-rich recipes to put in your meal rotation?

Try one of these to get you started:

>>Zero-Added Sugar Zucchini Muffins

>>Vegan Raspberry Muffins

>>Swiss Bircher Muesli

>>Rosemary White Bean Cauliflower Soup

>>Sweet Potato, Red Onion, and Spiced Chickpea Salad

 Your Action Step: Choose one prebiotic from that list that you will add to one of your meals this week!

Want To Feel Healthier? This One Habit Could Change Everything

Want To Feel Healthier? This One Habit Could Change Everything

Happy Friday!

In less than 3 weeks, it will be January 2019!  Each year, most of us wake up on January 1 with some pretty hefty resolutions:

I’m going to eat healthy every single meal! And I’m going to workout for an hour every single day!

Then sometime mid January, we totally fall off the bandwagon. 

And when we stop eating healthy every single meal, and we miss a few workouts, we give up.  And feel guilty.  And sometimes feel like a failure.

But what if there was one small habit that could make other good habits fall into place?

Small wins lay the foundation for other, bigger wins. 

One healthy habit can lead to a better mood, more productivity, less stress, a healthier weight, better sleep, fewer junk food cravings, and more focus and clarity.

These habits that lead to other good habits and positive side effects are called “keystone habits.” 

A keystone habit is the first domino that makes all the other dominoes fall into place.  Here are a few examples:

  • Exercising for 20-30 minutes regularly

  • Practicing daily gratitude

  • Journaling daily

  • Reading for 30 minutes

  • Making the bed each day

  • Making a healthy breakfast

Let’s lay the groundwork for developing a single healthy habit NOW so that when 2019 arrives, we hit the ground running, feeling our best, with other healthy habits falling into place!

To learn my 3 tips for a healthy holiday season, and what my keystone habit is for the next 3 weeks, watch this video>>

And to track your keystone habit, download the free app, HabitBull.  It will be the key to making your keystone habit stick!

Action Step: What’s your keystone habit for the next 3 weeks?  Comment below and let's hold each other accountable with our keystone habits! 

I'll be posting daily on Instagram stories if I did my keystone habit, so come join me over there>>

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Aristotle