The Sleep - Weight Connection

Various studies have shown that too little sleep can reek havoc on your weight loss or weight maintenance goals.

Sleep deprivation:

- slows metabolism

- negatively impacts the balance of appetite hormones (ghrelin & leptin).

- encourages higher caloric intake through

- less healthy food cravings & choices (fat, salt, sugar, &/or refined carbohydrate laden).

- larger or more frequent meals & snacks

- extra calories from caffeinated beverages

- tends to causes any weight loss to come from muscle (rather than from fat).

Although everyone is different, the average recommended amount of sleep for adults is 7.5 hours. The referenced studies quantify sleep deprivation as less than 5.5 hours of sleep. Research seems to indicate at least 7 hours offers the most protective benefits. However, the quality of sleep is equally important.

According to the studies, if you are already getting the recommended amount of quality sleep, additional sleep is unlikely to lead to additional weight loss.

One of the long-term studies is available at http://www.medscape.com/viewarticle/533105. For more information on how to cope with occasional shortfalls or improve your sleep quality, check out 4/4's blog post.

Being Active & Allergic

Ahh... spring in North Carolina. Tree leaves turn green. Flowers bloom in beautiful colors. Everything else is bathed in yellow pollen.

Depending on your sensitivity to pollen & the level predicted, consider inside activities. If you still want to be active outside, here are some tips.

- Avoid being outside from 5am - 10am when pollen is most concentrated.

- Pollen counts are highest on warm, dry, and breezy mornings and lowest on rainy, cooler days.

- Outside exercises that involve a lot of quick movements increase exposure to pollen.

- Take a shower, wash your hair and put on clean clothes immediately after working out to eliminate further contact with pollen.

For more information, check out http://www.medicinenet.com/script/main/art.asp?articlekey=56437.

Did you know???-- How many calories are in a pound?

1 pound = 3,500 calories

So, every EXTRA 3,500 calories leads to a one pound gain.

Eliminating 3,500 EXTRA calories leads to a one pound loss.

Remember, your body requires a certain number of calories to function properly. Extra means more than your body needs. To find out your recommended caloric needs, check out www.mypyramid.gov.

Feeling Sluggish?

If you're occasionally feeling tired, here are some tips to help.

- Drink more water. (Dehydration makes you feel surprisingly tired.)

- Eat regular meals, including breakfast and small snacks.

- Eat some protein. (Protein helps distribute carbs' energy.)

- Combine complex and simple carbohydrates. (Simple carbs, such as fruits and veggies, can be used for quick energy. Complex carbs, such as those in whole grains and starchy veggies, break down slowly to provide longer-term energy. Excess sugar or caffeine leads to a slump.)

Obviously, these tips are NO substitute for regular sleep. Sleep is time when your body recuperates. Continual sleep debt can cause increased injuries, illnesses, and chronic health issues.

For more info about sleep deprivation and tips for a good night's sleep, check out http://www.webmd.com/sleep-disorders/guide/toll-of-sleep-loss-in-america.

There are also some medications or health issues that can make sleeping difficult. For some examples, check out http://www.prevention.com/tiredallthetime/index.shtml.

Super Size Me

Want to learn more about what you're eating out?

Watch Super Size Me. This PG-13 documentary shows Morgan Spurlock's journey of eating nothing but McDonald's for 30 days. Does it change his life??? The movie is chocked full of information but in a fast-paced, humorous way.

Check-out Super Size Me at the Vance County Library, Granville County Library, Blockbuster, or through Netflix.

There's also a bunch of tips in Nutrition Class 5's summary... coming soon!

Follow-ups to Questions

- Sugar conversion

1 teaspoon of sugar = 4.2 grams of sugar

So, if 8 ounces of Coke has 27 grams of sugar, that's almost 6.5 teaspoons (27g divided by 4.2g per 1tsp). Remember, the American Heart Association recommends limiting intake to 5-9 teaspoons of added sugar (like soda) per day.

- Coconut Oil

As mentioned in 3/2's blog, the recommendation for consuming coconut oil is controversial. Many well-known, conservative sources do not support intake (high saturated fat & frequently hydrogenated in products). Several homeopathic sources (of unknown origin) claim coconut oil cures virtually everything... Unfortunately, those sites may not cite sources or may make conclusions that the quoted study cannot definitively support.

The local nutritionist I consulted could NOT support any health claims made. She offered the following cautious guidance. If you choose to eat the 1 tablespoon of coconut oil recommended by a TV medical personality,:

* it MUST be pure virgin coconut oil (not hydrogenated)

* use it to replace 1 tablespoon of other fat (preferably saturated) already in your diet. Saturated fats should be no more than 10% of your total calories (e.g., 20g max for a 2,000 calorie diet).

- Coconut Milk

Several co-workers have confirmed that coconut milk is sold in area grocery stores. Unfortunately, no one can remember where... Check the ethnic food section or with the mixed drink supplies. If not, try the baking section.

There are also suggestions online regarding substitutes. Your recipe (both consistency & flavor) will dictate which you choose. The broadest suggestion involves combining dried coconut flakes with low-fat milk or water. One method recommends simmering; the other uses a blender.

What's a Good Workout?

For general health or fitness, the Department of Health & Human Services recommends that adults get 150 minutes of moderate-intensity _OR_ 75 minutes of vigorous-intensity physical activity per week.

Moderate-intensity: Should be able to talk but not sing.

Examples: brisk walking, water aerobics, bicycling slower than 10 mph, doubles tennis, light gardening

Vigorous-intensity: Should only be able to say a few words before needing to breathe.

Examples: jogging, running, swimming laps, singles tennis, bicycling faster than 10 mph, aerobic dancing, heavy gardening (continuous digging or hoeing)

Small amounts of activity add up!

A 10min walk in the morning, at lunch, & in the evening = 30min.

Certain goals (weight maintenance, weight loss, training for an event, etc.) may require more time, frequency, or intensity. Remember to start & build slowly! Consider seeing your healthcare provider for input if you have chronic health issues or other concerns .

For more ways to tell if your workout is hard enough (or too hard), check out http://www.webmd.com/fitness-exercise/features/is-your-workout-too-wimpy?page=2.

Weight Loss Tip of the Week-- Packing Lunch

Want to save calories AND money at the same time?

Pack your lunch!

The average restaurant meal is 2-3 times more food than most people need.

- Some items contain an entire day's worth of calories.

- Even when choosing healthier options, many have more fat, salt, or sugar than recommended.

Not convinced?

Buying lunch out every workday (20, in this example) at $6 a day, you're spending $120 per month (not including the other 70+ meals you'll probably want to eat).

- That's almost $1,500 per year!

- How many sandwiches (or other meals) could you make for $120 if you purchased the individual items at the supermarket??? I bet it's more than 20!

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Interested in cooking quick meals at home?

Check out the summary for Nutrition Class 4... coming soon!

To learn more about eating healthy while out & about,

join us for our final Nutrition Classes on

Tues. 3/29 at 5:30pm in Henderson _OR_ 7:15pm in Oxford.

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Weight Loss Tip of the Week-- Craving Seconds?

Want seconds?

Eat a second helping of veggies first.

Still hungry? Next, eat a second helping of protein.

Didn't work? Then, eat another helping of carbohydrates.

If you're routinely feeling overly hungry, consider:

- checking whether you're eating enough calories. Consult www.mypyramid.gov for guidance.

- adjusting your meal schedule. The "How Do I Know...?" scale may help (posted 3/9).

- eating a small snack between meals. Choosing small snacks (usually 100-200 calories) with protein & fiber may tide you over. Make sure you aren't eating too many calories, though.

- examining what you are eating. Choosing nutritious foods (whole grains, lean proteins, fruits & veggies, etc.) will benefit you more than overly sugary, salty, or fatty foods.

Weight Loss Tip of the Week-- Slow down!

Slow down your eating!

It takes about 20 minutes for your brain & stomach to communicate the stop eating message.

(How many extra calories can you eat in that time?)

Enjoying & appreciating your food is one way to help you slow down. Use your senses to savor your food. Admire how it looks & how it smells. Take a moment to notice the flavors & textures.

Alternatively, rushing & being distracted while eating can sometimes increase how much you eat.