Zzzzz... (aka The Damaging Effects of Sleep Deprivation)

Sleep is a crucial part of staying healthy. It allows your brain & body to process & repair. Being sleep deprived negatively impacts both your physical & emotional health. Without adequate sleep, chronic health conditions often worsen, weight gain is amplified, & simple, everyday decisions seem insurmountable.

Many Americans are sleep deprived. Are you? Check out Prevention's 5 Signs You're Sleep Deprived to find out.

Each person's sleep needs are different & often change as we age. However, the general recommendation for adults tends to be over 7 hours (insert snide laugh &/or snort). Shortchanging your body by even an hour can impact reaction time & task performance. A cumulative lack also lowers our immunity & makes us more injury prone.

Although equally important, sleep quality is often overlooked. For improvement tips, check out the National Sleep Foundation's The Sleep Environment.

HelpGuide.org's How Much Sleep Do You Need? offers an interesting look into sleep quantity, quality, the different stages of sleep, helpful tips, etc.

Happy snoozing!

Eating While Out & About

Are you planning a summer trip? Or, do you just hate heating up the kitchen on a hot day? If so, eating out is likely in your future. Many of us feel entitled to splurge while eating out, especially if on vacation. Restaurant food (whether fast food or sit-down) will be higher in calories, fat, salt, & sugar than food prepared at home. However, there are ways to be sensible without sacrificing.

Tips:
- Plan what you will order in advance. This approach tends to help improve discipline.
- Consult the nutritional facts if available. This give you the opportunity to make healthier choices & not be fooled by "healthy sounding" menu items (see below).
- If you decide to choose richer foods, enjoy them in small quantities. Packing up the leftovers early can help defeat nibbling.
- Beware of sugary drinks & restaurant freebies. They're all often high in empty calories.
- Survey all buffet choices before selecting your food.
- To help compensate for the extra calories, eat lighter at other meals & be more physically active.

For more info & ideas, check out:
- Reader's Digest's Healthy Fast Food? Don't Be Fooled By These Popular Choices
- Reader's Digest's 25 Tips To Order Healthy Choices At Any Restaurant
- Yahoo Financially Fit's Best & Worst Fast Food Value Menu Items
- Yahoo Financially Fit's Are 'Healthy' Fast Food Options Really Better For You?

Attention dessert lovers! Check out Dave Zinczenko's (of Eat This, Not That fame) 10 Restaurant Desserts Under 400 Calories.

Farmer's Market Feasts

One great thing about early summer is the abundance of fresh (& cheap!) produce. So, what are the advantages of shopping at your local Farmer's Market?

- Fresher, riper produce:  Produce that's shipped over long distances tends to be picked earlier so it will ripen in transit. Ripe produce usually has better taste, better texture, & higher nutritional values. It may also last longer after purchase.
- Prices may actually be cheaper without a middle-man & extra overhead. Here's another secret... Smaller farms may use organic growing practices but can't afford the certification. Ask the seller how their produce was grown.
- Support your neighbors:  Many farmers live & work the land near that Farmer's Market.

To find the Farmer's Market(s) closest to you, check out NC Farm Fresh & choose your county from the pull-down menu. Click on "View Listing" for days & times.

Need help or inspiration?
- Got To Be NC's Fruit & Vegetable Availability Chart (it's printable!)
- Epicurious' Peak Season Map (& suggested recipes... please narrow your search by clicking on "healthy" at the bottom of the left sidebar)
- Eat Smart Move More's Keeping Fruits & Vegetables Fresh
- Eating Well's Healthy Summer Recipes
- Cooking Channel's Healthy Summer Side Dishes
- Redbook's Farmer's Market Recipes (not sure about the healthiness of slide #7)

Beat the Heat in the Streets

We've had a REALLY great spring this year! However, warmer temperatures & uncomfortable humidity levels are gradually appearing in our forecast. Here are some tips to be active & safe as summer progresses.

- Hydrate. This means drinking enough fluids before, during, & after physical activity. (Eating fruits & veggies can also help meet your hydration goal.) Hot &/or humid weather requires even more fluid intake. Thirst is often a late sign of dehydration. Check out our 7/24/11 blog post about when to drink sports drinks & our 3/30/13 blog post to find out how much water is recommended.

- Take it easy.

  - Choose an earlier or later time of day to take advantage of lower temperatures or humidity.
  - Find a path or place that offers some shade.

  - Reduce the length &/or intensity of your workout, especially until you acclimate.

- Accessorize properly by wearing sunglasses, choosing appropriate clothing for your activity, & using sunscreen.

- Have a Plan B... Whether inside an air conditioned gym or at home, pick a back-up activity when going outside is unpleasant or unsafe. Or, if you have access to a pool, consider water aerobics (an option even for non-swimmers according to this YouTube video) or swimming.

To recognize the signs of heat illnesses & for more details, check out:

- American Council on Exercise's Beat the Heat Before It Beats You

- Academy of Nutrition & Dietetic's Exercise Safely in Hot Weather 

- Mayo Clinic's Keeping Cool in Hot Weather.