Sleep: The Hidden Weight-Loss Blocker

 

Is Inadequate Sleep your Obstacle in Weight Management?

Did you know that inadequate sleep decreases the concentration of your satiety-signaling hormone Leptin and increases the levels of the hunger-triggering hormone ghrelin? In fact, the less you sleep, the more likely you are to eat. This can be frustrating when you are trying to lose weight or maintain your current weight. Adopting healthy sleep hygiene habits like keeping your bedroom cool and dark can help. Also, reducing exposure to blue light from devices in the evening can improve your sleep quality.

Below are some additional opportunities to improve your sleep:

1.    Watch the timing and quantity of your caffeine consumption. Caffeine is a stimulant that acts by blocking the sleepiness signal normally provided by adenosine. Although caffeine’s effect peaks 30 minutes after consumption, the half-life is 5-7 hours. This means that 50% of the caffeine you consume is still in your body 5-7 hours later. Caffeine can be found in coffee, tea, soda, energy drinks, pre-work out drinks and more-read your labels!

2.    Reduce alcohol consumption. Although alcohol is a sedative, it suppresses REM sleep. Thus, the sleep you obtain on days that you drink is usually very poor quality and not restorative. 

3.    Avoid eating within 2-3 hours of bedtime. Eating stimulates stomach acid and blood flow to the gut, this keeps your body active instead of winding down. Digestion also generates heat and makes it more difficult for your core temperature to drop which is needed to initiate sleep. Plus eating late increases your risk of suffering gastric reflux (heartburn) and blood sugar fluctuations.

4.    Practice healthy stress management techniques. Stress boosts cortisol and adrenaline which can make it difficult to fall asleep and stay asleep. Healthy stress management techniques include consistent exercise, meditation, breathing techniques and journaling.

 

Featured Recipe: Golden Milk

Ingredients:

1 c milk of choice

¼ tsp cinnamon

½ tsp Turmeric

Pinch of ginger

1 tsp local honey

 

Instructions: Whisk all ingredients together and warm in small pot. Sip slowly 2-3 hours before bed.

Katie's Kitchen

Below are links for sleep supporting supplements and sleep monitoring device suggestions.

Magnesium helps to quiet the brain and prepare it for sleep. It also lowers stress hormones and relaxes muscle. Plus, magnesium supports your body's natural melatonin levels. I recommend Magnesium Glycinate like this one because it is gentle on the stomach and does not have the laxative effect like other forms of magnesium.

Purchase Here on Amazon

The Oura Ring is a fashionable way to track your sleep quantity and quality. It comes in several finishes like ceramic and titanium. By seeing how lifestyle, bedtime and stress affect sleep personally, you can adjust your behavior. The Oura ring also tracks other health metrics like heart rate, HRV, body temperature and menstrual cycle. I received mine as a gift last year and love it!

Purchase Here on Amazon

The Whoop is another tracking device for sleep. Whoop is especially helpful for athletes as it connects sleep to strain and recovery. Plus, it is extremely soft and comfortable. It also provides personalize coaching to help you understand how your habits, stress and activity affect your rest and recovery.

Purchase Here on Amazon

Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.

Reduce your Inflammation with Healthy Lifestyle Choices

 

Reduce Inflammation

Chronic inflammation is linked to many health concerns including heart disease, arthritis, diabetes, Alzheimer’s disease, cancer and irritable bowel disease. Following a healthy eating plan like the Mediterranean or DASH diet can reduce your inflammation. Both of these diets as well as the anti-inflammatory food pyramid above, build a foundation on eating a plentiful variety of vegetables, fruits and legumes.

Here are some additional lifestyle choices to reduce your inflammation:

1.    Commit to consistent exercise-all exercise can help-the goal is daily movement

2.    Strive to consume 25-35 grams of fiber per day. Sources of fiber include fruit, vegetables, nuts/seeds, legumes and whole grains. Yes, you can add a fiber supplement to reach your goal but including more whole foods provides additional health benefits.

3.    Consume foods that are high in Omega-3 fatty acids-fish is the best source! Other sources include ground flax seeds, chia seeds, hemp hearts and walnuts.

4.    Avoid added sugar, fried foods and processed foods.

5. Every day choose foods high in polyphenols like berries, cherries, pomegranate, green tea, spinach, broccoli, olives, almonds, walnuts, and ground flax seeds.

Featured Recipe: Cranberry Raspberry Pomegranate Sauce

This healthy, polyphenol-rich sauce is a great addition to holiday meals or served over Greek yogurt for breakfast. You can adjust the sweetness by adding more or less maple syrup. 

Ingredients: 

12 ounces fresh or frozen cranberries
6 ounces fresh or frozen raspberries
1/2 cup pure maple syrup (or monk fruit for low sugar version)
1/2 cup water (or substitute with pomegranate juice for more flavor)
1/2 cup pomegranate arils (seeds), plus extra for garnish
1 teaspoon grated orange zest (optional)
Pinch of salt 

Instructions:

1. Combine the cranberries, maple syrup, and water (or juice) in a medium saucepan over medium heat.
2. Bring to a low boil, stirring occasionally. Cook for about 10 minutes, or until most of the cranberries have popped and the sauce begins to thicken.
3. Stir in the raspberries and simmer for another 5 minutes, stirring occasionally. The raspberries will break down and incorporate into the sauce.
4. Remove the saucepan from the heat. Stir in the pomegranate arils and orange zest .
5. Cool the sauce completely before serving. It will thicken further as it cools.
6. Store in an airtight container in the refrigerator. The flavors will continue to develop over the next few hours. It can be made a few days in advance. 

Katie's Kitchen

Below are links for key ingredients in the featured recipe as well as other anti-inflammatory food and supplement suggestions.

The best way to consume Omega-3 (heart healthy) fats, is to eat fish twice per week. However if you do not like fish, you can take a daily Omega-3 Fatty acid supplement. Omega-3 fatty acids are known for their ability to decrease inflammation and blood pressure. They promote both heart and brain health. I like this one because it does not smell or taste like fish (lemon!).

Buy Here (link to Amazon)

Ground flax seed is a great source of soluble fiber and Omega 3 fatty acids. I add it to protein shakes, smoothies and yogurt. I also use it in my energy bites and for a vegan egg-substitute each egg with 1 T ground flax seed, 2 T water. Keep in the fridge once open.

Buy here

Psyllium Husk fiber is a great source of soluble fiber. The most common name brand is Metamucil but it can also be purchased generically. I like the Premium Blend Metamucil because it does not contain added sugar or aspartame. It also uses Turmeric for coloring instead of artificial dye. I prefer the powder to the capsules, wafers & gummies, as I think it is absorbed better.
Buy here

Matcha can be enjoyed hot or cold. I love mine with fresh lemon and monk fruit. It is packed with antioxidants, relaxing amino acids, naturally detoxing chlorophyll and anti-inflammatory properties from polyphenols. You can find this brand both at Costco and Amazon.

Purchase here on Amazon

Monk fruit is a natural sweetener that will not raise your blood sugar. I like this brand because the only ingredient is Monk fruit (other brands often add sugar alcohols like erythritol). Read the ingredient labels to make sure you know what you are getting. A tiny scoop makes my matcha taste great!

Purchase here on Amazon

Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.