You don't have to go to any textbook to be told you should get 8 hours of sleep a night. When you sleep, your body heals. When you sleep, all that workw e do in the gym slowly turns into muscle. Sleep gives your various overactive brain synapses a chance to reoxygenate and settle down. That's why you feel so refreshed after a good sleep.
But I also like to think of sleep just the way you would anything else in this list of rules: as an ingredient in your weight-loss diet. It's just as important as portein, fiber, whole grams, and fat.
Because it really doesn't matter whether you are overweight or not: sleep gets harder the older you get. That's mainly because your body stops making the hormones critical for sound sleep. Add to this the overstimulation of modern life, and you've got a recipe for an epidemic of sleeplessness. Some experts estimate that 20% of Americans don't get nearly enough sleep. And so far, the pharmaceutical indeustry has some work to do to make an effective drug to help.
The over weight and obese have other huge issues with sleep. If you are obese, you will likely, at some point, become an apneac - your excess weight can cut off your air flow, causign heavy snoring and restricted breathing. At best, this will leave you chronically fatigued during the day. At worst, sleep alnea poses a severe risk of heart attack.
The more disturbed your sleep pattern, the more likely you are to lose control of your eating the next day.
The upshot: you'll snack on high-calorie foods. And you'll get fat.
Men should pay particular attention to sleep. Studies show that sleep deprivation makes them more vulnerable to snacking and weigh gain than women. This is a phenomenon my writing partner's wife calls "the only social justive ever conferred upon dieting women."
HOW TO GET SOME SHUT EYE
Avoid alcohol after 8
Avod coffee, tea, and other stimulants after 3pm
Talk to your phyisician and the pros and cons of sleeping aids and sleeping medicare.
If you must eat: eat vegetables and high fiber fruits. Also chomomile or valerian root tea
Make your own speel spa: Use some aromatic soaps in your bathwater. Get a white noise machine. Put a dab of lavender oil on each temple and below your nose.
Unplug your bedroom: your bedroom is for two things and two things only. One of them is sleep.
Prepare your body for sleep: learn to meditate and/or do simple restful yoga poses.
I really don't have much to say about this topic, except that I agree 100%! The only thing EVER plugged in in my bedroom is my cell phone to the charger and I've actually considered moving that to the kitchen to help my sleep as well. Electronics are HORRIBLE for sleep in a bedroom and distracting when it comes to your love life.
As far as the chicken soup....I thought it turned out DELICIOUS and we ate it for two days, so here's what I did.
In a crockpot a whole chicken, 16 ozs of low sodium fat free chicken stock and a whole bundle of green onions diced, garlic garlic, onion onion, and a generous amt of rosemary on low for 4 hours.
Separate chicken and bones....shred chicken and place in a stock pot with 2 1/2 boxes of the low sodium fat free chicken stock, diced carrots and celery. Boil until vegetables are tender.
YUMO!!!!!
Next Saturday I have a wedding to attend and want to look my best in my little black dress so this week is going to be VERY on track. I plan to make a huge pot of vegetable soup and will enjoy that all week long. Lots of berries and apples and water and I should be good to go!
Happy Monday!
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